Advertising
Advertising

10 Recipes That Nutritionists Recommend for Breakfast

10 Recipes That Nutritionists Recommend for Breakfast

If there’s one thing nutrition experts agree on, it’s this: Eating balanced meals is essential for optimal health.

Breakfast means something different for everyone: It might be the first thing you eat when you wake up, or it might be your mid-morning break. It doesn’t matter when or where you eat it, what matters is that you do. If you can eat a healthy meal for breakfast instead of a granola bar on the way to work, even better.

Here are 10 breakfast recipes nutrition experts would love to see on your personal menu this week, and why.

1. Cinnamon-apple Steel Cut Oatmeal

LH6.2

    Not a morning person? This breakfast recipe is for you. Not only is it made with fresh ingredients and full of natural cinnamon flavor, but you can also make it the night before so it’s all ready to go when you wake up. You could be eating breakfast before the coffee’s even done, and it’s completely healthy.

    Advertising

    2. Spinach and Feta Quiche

    LH6.3

      Not a huge fan of vegetables? Try this recipe. Spinach is the ideal vegetable if you don’t like the taste of most vegetables, because it’s easy to incorporate into recipes so you can still reap its benefits without having to taste it. Who doesn’t love eggs and cheese, even with a little spinach mixed in?

      3. Bagel with Homemade Hummus

      LH6.4

        When you’re pressed for time, it’s tempting to just skip breakfast at home and zip through the nearest drive-thru to grab a bagel loaded with cream cheese. It takes two minutes to throw a bagel in the toaster, and with a little homemade hummus spread on top, you’re in for a delicious surprise. Chickpeas have all kinds of hidden health benefits, and making your own hummus requires a food processor and very minimal knowledge of how to cook things.

        4. Homemade Biscuits

        Advertising

        LH6.5

          Biscuits and…well, anything you want! Baking your own biscuits means you’re not limited to whatever your favorite restaurant might automatically pair with them. Make your own gravy, or spread a little butter or jelly on top for great flavor (without so many added calories).

          5. Plain Greek Yogurt with Granola and Fresh Fruit

          LH6.10

            Maybe you’re not a big breakfast eater. That’s okay: plain yogurt with fresh add-ins still counts. Starting with plain Greek yogurt gives you a blank culinary canvas to pair with whatever you want. Add fruit for a healthy sugar boost and granola for a little extra crunch.

            6. Egg White Omelet with Spinach

            LH6.9

              Bored with your basic omelet? Try whisking up an egg white omelet for a subtle yet delicious change in your dietary morning routine. If you’re worried about too much cholesterol and want a lower-calorie option, skipping the egg yolk is this recipe’s claim to fame. It tastes good, too.

              Advertising

              7. Peanut Butter Banana Flax Smoothie

              LH6.8

                Sometimes it’s still okay to drink your calories, especially if you choose something that has protein and naturally-occurring sugar instead of a lot of artificial ingredients. Making a smoothie with banana and peanut butter is the perfect to-go breakfast if you’re a little short on time. This recipe will also keep you full until lunch, improving your concentration throughout the rest of your morning.

                8. Fruit Salad

                LH6.7

                  There aren’t any fancy techniques to mastering a quick, fresh fruit salad to start your day off right. Simply scoop two cups worth of cottage cheese into a bowl and mix in your favorite fresh fruit (blueberries and strawberries work, but feel free to experiment with flavors). Carbohydrates, the sugars each of these ingredients contain, will keep you going even on a Monday.

                  9. Oatmeal Pancakes

                  Advertising

                  LH6.6

                    Can’t decide whether you want oatmeal or pancakes for breakfast? Problem solved. Oatmeal pancakes taste good, but they’re also good for you. Oatmeal gives you an energy boost to get you through the morning and has been proven to promote good heart health.

                    10. Breakfast Tortilla

                    LH6.11

                      Feeling creative this morning? This recipe takes everything you love about breakfast and tosses it all into one pan. You’ll pack in the protein after just 15 minutes of preparation. Once again, the fresh ingredients will leave you feeling filled (and fulfilled) without dedicating your entire morning to the kitchen.

                      Eating healthy isn’t just about the food itself: it’s about enjoying what you eat, and making time to prepare meals with as many fresh ingredients as possible as often as you can. Nutrition experts want you to eat well, but they want you to be happy while doing it, too.

                      Enjoy your breakfast!

                      Featured photo credit: regan76 via flickr.com

                      More by this author

                      20 Creative Ways to Introduce Yourself Meal Prep For The Week Science Reveals The Truth Behind 15 Common Food Myths Cereal and Grains Are The Secret To A Long And Healthy Life, Science Says Science Has Shown Happiness Comes With Age (No Matter How We’ve Lived Until Then)

                      Trending in Food and Drink

                      1 27 Healthy Pressure Cooker Meals (with Easy Recipes) 2 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 3 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 4 8 Hearty Soups That Will Surely Keep You Warm This Fall 5 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on January 3, 2020

                      The 10 Essential Habits of Positive People

                      The 10 Essential Habits of Positive People

                      Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                      The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                      1. Positive people don’t confuse quitting with letting go.

                      Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                       I will grant myself the ability to trust the healthy people in my life … 

                      To set limits with, or let go of, the negative ones … 

                      And to have the wisdom to know the DIFFERENCE!

                       2.  Positive people don’t just have a good day – they make a good day.

                      Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                      3. For the positive person, the past stays in the past.

                      Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

                      Advertising

                      4. Show me a positive person and I can show you a grateful person.

                      The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                      5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                      Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                      6. Positive people do not let their fears interfere with their lives!

                      Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                      7. Positive people smile a lot!

                      When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

                      Advertising

                      8. People who are positive are great communicators.

                      They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                      9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                      One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                      10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                      Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                      How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

                      Advertising

                      I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                      Featured photo credit: Janaína Castelo Branco via flickr.com

                      Read Next