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10 Quick And Healthy Breakfast Ideas

10 Quick And Healthy Breakfast Ideas

We all know that breakfast is the most important meal of the day, and yet finding the time to fit in a nutritious morning meal isn’t always easy. It often seems a lot easier to grab a greasy bacon bap from a local food stall on the way to work rather than cook yourself, and sometimes you may even leave the house without having eaten any breakfast at all! This is never a good idea.

You need a good breakfast to function at your best. By regularly gorging on fast-food morning snacks or avoiding breakfast altogether, you’re putting severe and unnecessary strain on your brain and body. Listed below are 10 quick and healthy breakfast recipes that can really set you up for the day.

1. Breakfast Banana Pops

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    What better way to kick off the morning than with a fruit-based lollipop that has the potential to cram in 2 of your “5 a day”? These banana pops are ideal for anyone struggling to deal with the breakfast rush, and can act as an appealing food for kids as well as busy, working adults.

    All you need are a few fresh bananas, some popsicle sticks, a bag of granola cereal, and a tub of low-fat yogurt.  This recipe takes no more than 5 minutes and is absolutely delicious too!

    See the full recipe here.

    2. Egg Mug

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    breakfastseggsinmug

      If you enjoy a nice portion of eggs in the morning but can never seem to find the time to get them sizzling away in a pan, this morning egg mug recipe is sure to cheer you up. As long as you have a mug and a microwave – you’re good to go.

      Simply get yourself a couple of eggs, some salt and pepper and some milk, cheese, ham and bread. Throw it in the microwave for 2-3 minutes and bang! You have a healthy little breakfast mug that’ll keep you going until lunch.

      for the full recipe, see here.

      3. Breakfast Smoothie

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        A thick and fruity breakfast smoothie not only allows you to gulp down a few of your “5 a day” in one sitting, but also helps to keep you stuffed until lunch-time. All you need is a good-sized blender, and you’re all set for a great start to the day. Dice up 3 bananas, mix in some yoghurt, a splash of milk, 2 tablespoons of honey, and a cup’s worth of ice, and blend away. It really is that easy.

        See the full recipe here.

        4. Smoked Salmon Toast

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          Incredibly easy and mouth-wateringly tasty, smoked salmon toast is a superb way to fit some fish into your diet whilst keeping it healthy at the same time. All you need is some healthy bread, low-fat yoghurt, sliced smoked salmon, sliced onion, and a bit of cracked black pepper. Simply toast the bread, spread yoghurt across it when it’s done, and top it off with the sliced salmon, onions, and pepper for seasoning.

          See the full recipe here.

          5. Broccoli & Feta Omelette

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            For an ample and delicious dose of fibre and protein, this recipe for broccoli and feta omelette is the way to go. Simply gather up a cup full of chopped broccoli and add it to a heated skillet for 3 minutes. Whisk together 2 large eggs, 2 tablespoons of crumbled feta cheese, and ¼ teaspoon of dried dill in a bowl, and add this to the broccoli. Cooking time should take no more than 3 or 4 minutes. Flip the mixture into the shape of an omelette and it should be ready to serve. Simple!

            See the full recipe here.

            6. Cooked Multigrain Cereal

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              This hearty, hot cereal breakfast is gloriously healthy, packed with flavour, and sets you up for the entire day. Make sure to collect a whole bunch of multigrain products to give it an extra punch, including barley, bulgur, oats, cinnamon and raisins, along with some mixed nuts for good measure. Throw two tablespoons each of barley, bulgur and oats into a bowl of cold water, and microwave on high power for 2 minutes. Add raisins and cinnamon, stir, and heat for another 3 minutes before adding a splash of milk on top.

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              See the full recipe here.

              7. Groovy Green Smoothie

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                Don’t be put off by its thick green coat, this smoothie is a terrific source of the vitamins and minerals required to keep you fit and healthy.  Throw one chopped banana, a cup of grapes, a 6 ounce tub of vanilla yoghurt, 1/2 an apple, and a cup and a ½ of fresh spinach leaves into a blender, and let the the machine whir at the rest.

                See the full recipe here.

                 8. Cheesy Mushroom Scramble

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                  All you need for this light little breakfast are 3 eggs, some sliced fresh mushrooms, and a few sprinkles of mozzarella cheese. Simply whisk the ingredients together before throwing them into a pan and scrambling until firm. Add a handful of herbs, peppers and/or spinach to lace the dish with a green layer for an extra health kick.

                  See the full recipe here.

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                  9. Breakfast Burritos

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                    For those looking to add a little South-American spice to their mornings need look no further than this recipe for healthy breakfast burritos. Start off by cooking couple of egg whites, and throwing them on top of two separate wholegrain tortillas. Sprinkle some fat-free cheese on top of each, along with some tinned black beans. Roll each tortilla into a wrap, chuck them into the microwave for thirty seconds, and spoon a little salsa on top when they’re done. Delicioso!

                    See the full recipe here.

                    10. Toast with Beans & Avocado

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                      An inventively healthy spin on a typical toast-centred breakfast, this recipe provides you with a cracking health kick. Suitable for vegans too, this recipe requires 2 slices of bread, 1 cup of refried beans, a single thinly sliced avocado, a few strips of white onion, and a bit of sea salt for seasoning. Simply toast the bread as normal, before spreading the beans evenly over each slice of bread. Top each piece of toast off with the sliced onion and avocado, before sprinkling the salt on top.

                      See the full recipe here.

                      Featured photo credit: Spice Roots via spiceroots.com

                      More by this author

                      Gareth Lloyd

                      Freelance Writer

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                      Last Updated on May 22, 2019

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                      One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                      In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                      Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                      1. Cat Camel Stretch

                      Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                      Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                      Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                      Here’s a video to guide you through:

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                      2. Go for a Walk or a Run

                      This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                      Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                      The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                      Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                      Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                      3. Jumping Jacks

                      Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                      Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                      4. Abductor Side Lifts

                      Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                      Do about 10 to 15 raises for each side like this:

                      5. Balancing Table Pose

                      This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                      Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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                        6. Leg Squats

                        Not just legs are involved but also hips and knees.

                        Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                        The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                        7. Push Ups

                        You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                        An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                        Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                        This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                        8. Bicycle Crunches

                        There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                        Watch the video to see how this is done correctly:

                        9. Lunges

                        Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                        Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                        This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                        10. Bicep Curls

                        You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                        Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                        Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                        Here’re some important notes before you start doing this exercise:

                        Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                        These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                        You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                        Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                        More Articles About Exercises for Beginners

                        Featured photo credit: Unsplash via unsplash.com

                        Reference

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