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30 Healthy And Tasty Recipes For Breakfast That You Can Make The Night Before

30 Healthy And Tasty Recipes For Breakfast That You Can Make The Night Before

Many of us are pressed for time in the mornings but starting your day with a healthy breakfast may not be as hard as you think. Here are 30 recipes that you can easily make the night before. This way you can start your day the best way possible. Enjoy!

1. Raw Banana Cinnamon Chia Pudding

Banana Chia Pudding

    Chia seed puddings are a great way to start your day and are so easy to make. Chia seeds give you a huge amount of nutrients, are loaded with antioxidants and are high in quality protein which should keep you feeling fuller for longer. These can be made in mason jars and stored in the fridge for a few days.

    2.  Apple-Quinoa Breakfast Muffins

    apple quinoa

      Quinoa is high in protein and is a complex carbohydrate with a low glycemic index which is said to be good for weight management. These tasty muffins can be made ahead of time and you could also make up a big batch and store some in the freezer.

      3. Spring Veggie and Potato Frittata

      Spring vege fritata

        Check this article out to see just how good eggs are for breakfast. Frittatas are an easy way to add eggs to your diet. This recipe includes asparagus and potato but you could also include things like spinach leaves, mushrooms, zucchini, sweet potato, feta – whatever you fancy.

        4.  Blueberry, Buckwheat + Chia Seed Muffins {Gluten-Free; Naturally-Sweetened}

        buckwheat muffins

          The amazing creator of this delicious breakfast muffins said “I made it my business to come up with the healthiest version of a muffin that I could: nutrient-dense, full of healthy fats, protein, and antioxidants.” Sounds perfect to me!

          5. Green smoothies

          green smoothie

            “The most powerful way to up our mineral consumption is to consume a plant-based drink every day, by either blending or juicing vegetables and fruit together,” says Kimberly Snyder, nutritionist and detox specialist. This is why green smoothies are the perfect way to start your day. They are so easy to make the night before. Just chuck all of your ingredients in the blender and store it in a mason jar in the fridge. Perfect for breakfast or a snack on the go.

            6. Overnight oats

            overnight oats

              Overnight oats are extremely versatile. You can top them with nuts and seeds, berries, fruit, natural yoghurt, honey, grated coconut, the options are endless. Oats have many beneficial nutrients including protein and fibre. They keep you feeling full and may help to reduce cholesterol.

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              7. Yoghurt and muesli parfaits

              yoghurt parfait

                Yoghurt is a source of protein and has several other nutrients including calcium, Vitamin B2 & B12, potassium and magnesium. Make sure you are consuming a natural yoghurt as many of the flavoured yoghurts contain large amounts of sugar. Match your natural yoghurt with some fruit and muesli and you have a delicious, healthy breakfast.

                8.  Baked Egg Breakfast Casserole with Mushrooms, Spinach & Salsa Recipe 

                Baked egg breaky

                  This one will take about 35 minutes of your time the night before and is a perfect way to include more greens in your diet. Spinach and other leafy greens are important for skin, hair and bone health, and provide protein, iron, vitamins and minerals.

                  9. Bacon and egg cupcakes

                  bacon-and-egg-muffins

                    I absolutely love this one. These are so easy to make and are perfect for a quick breakfast or snack. Just line a muffin tray with bacon, crack in an egg, sprinkle some herbs and bake.

                    10. Sweet Potato, Kale + Feta Muffins

                    kale muffins

                      This ‘meal-in-a-muffin’ is full of protein and vegetables. A perfect healthy breakfast or snack when you are on the run.

                      11. Raspberry, walnut + buckwheat breakfast pudding

                      raspberry pudding

                        Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure and this recipe is a perfect way for you to incorporate it. Put it in some jars with rice/almond milk, walnuts and raspberries and you have a nutritious way to start your day.

                        12. Mixed Berry Protein Smoothie

                        mixed berry smoothie

                          Here is another amazing recipe from Sarah Wilson. All you do is chuck your favourite ingredients in the blender, blend and go.

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                          13. Banana Oat Smoothie

                          banana smoothie

                            Another simple smoothie recipe but this time you are including Banana and oats. This article from Foodmatters.tv explains just how powerful Bananas can be if we include them in our diet for example they “aid digestion and gently chelate toxins and heavy metals from the body.”

                            14. Paleo Bread

                            paleo-bread

                              Many of us like a quick piece of toast in the morning, but why settle for white refined bread with very little nutritional value when you can eat this paleo bread packed full of fruit, seeds and nuts.

                              15. Blueberry Chia and Seed Bowl

                              Blueberry-Chia-Seed-Bowl

                                This one is so simple and so nutritious. Just put your seeds, nuts, dates and yoghurt into a blender and blitz until combined. Then top with other ingredients of your choice. This one uses goji berries, blueberries, nuts and dried coconut. Make it into a mason jar and have it for breakfast.  Yum!

                                16. Blueberry and Banana Bread

                                banana-and-blueberry-900

                                  This one will take you about 1 hour and 35 mins the night before. You can whip it up while you are cooking dinner and leave it in the oven to cook while you finish your meal. I promise you the delicious results are worth it! Just try not to eat it all that night.

                                  17. Mini Make-Ahead & Freeze Frittatas

                                  mini frittatas

                                    This is another great recipe that sees you utilising your muffin trays!  Just mix up your ingredients, pour them into the tray and bake.  So easy and simple! If you want you can make two trays worth and store them in the freezer.

                                    18.  Orange Maple Polenta 

                                    polenta

                                      Polenta is a low carbohydrate food rich in vitamin A and C making it a good source of the caroteinoids, lutein and zeaxanthin. This dish can be served hot or cold, which means it is a perfect option for you to make the night before.

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                                      19. Chocolate Peanut Butter Breakfast Bars

                                      ChocPBBars86L09

                                        Chocolate and peanut butter for breakfast? Yes please! This wonderful recipe from Vegan Heartland is packed with nuts and seeds and are rich in protein, fibre, antioxidants and omega-3 and omega-6 fatty acids.

                                        20. Fruit Salad

                                        fruit salad

                                          What a better way to start your day then with a refreshing salad bowl. Cut up your favourite fruit the night before and store it in a container. In the morning, just add yoghurt and muesli and you can be on your way.

                                          21. Avocado toast with egg

                                          avocado egg toast

                                            This one is very simple. You can boil your eggs the night before or even in the morning. Then just toast your bread, scoop on your avocado and slice up your egg.

                                            22. Breakfast Burrito

                                            breakfast burrito

                                              These are a delicious and easy snack to keep on hand. Cook your ingredients the night before and wrap them in a small whole-wheat tortilla. You can make a few of them and then keep them in the freezer.

                                              23. Brunch Egg & Cheese Cups

                                              egg cups

                                                I can’t help but include more egg cup recipes in this list. I think it’s because they are so tasty, easy and nutritious. This one uses onion, cherry tomatoes and thyme.

                                                24. Zucchini Bread Oatmeal

                                                zuchinni oatmeal

                                                  I know zucchini in your oatmeal may seem a little crazy but I love this recipe from Oh She Glows. Zucchini is a good source of potassium and contains antioxidant vitamins that help boost immunity and support healthy aging. I don’t know why, but it just works in this recipe. Give it a try!

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                                                  25. Hard Boiled Eggs

                                                  boiled eggs

                                                    Hard boiled eggs are easy and affordable. Boil a few up at a time and leave them in the fridge for a couple of days. They are a great source of protein.

                                                    26. Six-Grain Slow Cooker Porridge

                                                    slow cooker porridge

                                                      I love using my slow cooker as it is so quick and easy but I have never thought to use it for breakfast!  Put some grains, oats, seeds, fruit and milk in the night before and wake up to some delicious slow cooked porridge.

                                                      27. Crockpot Cobbler

                                                      apple crock pot

                                                        This easy and delicious recipe will take a few minutes to prepare and tastes like apple crumble. It looks naughty but is actually a great healthy alternative. Why not cook it the night before and take some for breakfast in the morning. Top it off with some yoghurt and berries.

                                                        28. Banana Split with Yogurt and Jam

                                                        banana split

                                                          This healthy twist on a banana split is a great healthy breakfast. Top your banana off with some natural yoghurt, coconut, granola, honey or a little bit of jam.

                                                          29. Avocado Breakfast Pudding

                                                          Avocado breakfast

                                                            Avocados are full of healthy fats and are an excellent source of potassium. They are rich in vitamin K, B, C and E. Research suggests that there may be a number of other benefits including: lowering cholesterol levels, reducing the risk of diabetes, promoting lower body weight, and preventing cancer.

                                                            30. Berry Breakfast Quinoa

                                                            berry breakfast

                                                              Berries and quinoa are a perfect breakfast combination. This is a great recipe but I would use natural/full fat yoghurt. In my opinion, full fat is always a better option and you can read why here.

                                                              Featured photo credit: Blueberry Chia and Seed Bowl/Changing Habits via changinghabits.com.au

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                                                              Science Says Screaming Is Good For You

                                                              Science Says Screaming Is Good For You

                                                              There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

                                                              “For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

                                                              Primal Therapy

                                                              Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.

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                                                              How it Started

                                                              “During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

                                                              It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

                                                              “I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

                                                              Delving deeper

                                                              Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

                                                              Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

                                                              Some Methods To Practice Screaming

                                                              If you want to try it out for yourself, keep reading!

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                                                              • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
                                                              • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
                                                              • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
                                                              • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

                                                              After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

                                                              Scream Sing

                                                              Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.

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                                                              • Step 1 — Bear down and make a grunting sound.
                                                              • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
                                                              • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
                                                              • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
                                                              • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
                                                              • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
                                                              • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

                                                              If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

                                                              Scream into a pillow

                                                              Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.

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                                                              Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

                                                              Featured photo credit: Sharon Mollerus via flickr.com

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