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A Month of Really Good Mornings: 31 Healthy Breakfast Recipes That Will Super Boost Your Energy

A Month of Really Good Mornings: 31 Healthy Breakfast Recipes That Will Super Boost Your Energy

Many of us have a hard waking up in the morning. And, even more of us feel tired all through the morning. It’s very challenging for us to muster energy for even the meekest of jobs. All this could really change with some great breakfast recipes. Those recipes will surely make our mornings good, if not great.

Here below are 31 awesome breakfast recipes which are not just healthy, but also of great nutritional value and will surely boost your energy levels. You might have had difficulty even in waking up before but thanks to these wonderful treats, you’ll jump promptly from your bed and might even gather the drive to go to a health club.

1. Raspberry-Cream Cheese Muffins

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    This is a delightful and rather easy healthy breakfast recipe to make. The muffin reminds one of light raspberry cheesecake. It’s of high calorie value. This recipe can be made even better by mixing cranberries, cherries and blueberries. (View recipe and nutritional info here).

    2. Baked Eggs in Avocado with Guacamole

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      This healthy breakfast recipe is unique, looks amazing and is a great way to impress guests at the house. Avocado provides a fine bout of healthy fat while egg serves protein. When served with multigrain or wheat toast, this will work as a complete meal as well. (View recipe and nutritional info here).

      3. Banana-Cinnamon Waffles

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        Banana-cinnamon waffles can be served both as a breakfast item as well as a dessert. It’s quite a treat, especially when it’s topped with vanilla yogurt and sprinkled with sugar-free caramel pulp. (View recipe and nutritional info here.)

        4. Pumpkin Protein Muffins

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          These muffins have nice flavor of pumpkin and thanks to the use of whey protein powder, good dose of protein. It means one can get a fair amount of protein with these muffins without having to resort to eggs and fatty meats. These can also be used to feed the muscles after a workout. (View recipe and nutritional info here).

          5. Omelet with Summer Vegetables

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            This one is particularly targeted towards the hot summer season as the ingredients are at their best in summer. However, we can find them at the grocery store throughout the year. The texture and aroma of this omelet is stunning. The main flavor is provided by smoked Gouda, a nice consistency is supplied by corn, and cheese offers smoky richness. (View recipe and nutritional info here.)

            6. Pain Perdu

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              This healthy breakfast recipe is great for special occasions and a delicious way to celebrate weekends. It’s the French for “lost bread” literally. Nevertheless, it can be used as early morning delight as well. Frozen berries and yogurt could be added to enhance the taste as well. (View recipe and nutritional info here).

              7. Overnight Blueberry Coffee Cake

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                This exotic delicacy comes with whole range of health benefits. Whole wheat flour provides filling fiber, blueberries provide antioxidants and protein meanwhile is provided by yogurt. This delicacy is sure to get even the dullest of mornings off to a flying start. (View recipe and nutritional info here).

                8. Power Granola

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                  Power Granola is a wonderful granola recipe and the one perfect to send as gifts to loved ones. Nevertheless, it serves to invigorate the mornings just equally. Variations of the recipe include pairing it with yogurt, wheat germ, dried currants and using fresh cranberries instead of dried ones. (View recipe and nutritional info here.)

                  9. Vegan Blueberry Muffin Pancakes

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                    This vegan delicacy is as vegan as it can get. Even the butter on the top is not butter from animal fat, but Earth Balance spread. Healthy ingredients like flax seed, almond milk and blueberries make this healthy breakfast recipe an awesome package of health benefits. (View recipe and nutritional info here.)

                    10. French Toast Soufflé

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                      Just like many other French cuisines, this exciting dish lives up to the anticipations elevated by its mouth-watering label. This healthy breakfast recipe is not very difficult to make either as it appears to. (View recipe and nutritional info here).

                      11. Cardamom-Lime Sweet Rolls

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                        Cardamom-lime sweet rolls are worth of your every effort. Homemade breads are always rewarding but these rolls take that sense of reward to a whole new level. Lime peel and extract offer just enough citrus to enhance the strong whiff of cardamom. (View recipe and nutritional info here).

                        12. Maple Corn Muffin and Sausage Sandwiches

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                          These delicious breakfast sandwiches are healthy recipe for morning meals at 300 calories per serving. They don’t take much to prepare either at 45 minutes, which is a fairly reasonable time considering this delicacy’s value. Fresh fruit, turkey-sausage and maple-flavor corn muffins leaves mouth full of delightful palate for quite a long time. (View recipe and nutritional info here).

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                          13. Pecan Sticky Rolls

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                            Pecan sticky rolls are the other keys to really good mornings. These rolls have gratifyingly rich flavor and soft feel. These can be highlight of every meal and are sure to uplift the mood of the mornings impressively. (View recipe and nutritional info here).

                            14. Coconut Flour Pumpkin Bread

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                              The use of quinoa in this bread gives it fervor as well as protein. It’s a great breakfast choice, with that wonderful taste provided by coconut flour and not very arduous to make as well. (View recipe and nutritional info here.)

                              15. Sausage and Cheese Breakfast Casserole

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                                This delicious dish is the one to prepare the night before so that one can relish easy breakfast the next morning. Ready your requirement of this wonderful delicacy and you’ll never have any difficulty waking up early in the morning the next day. (View recipe and nutritional info here).

                                16. Raspberry-Orange Sunrises

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                                  This simple, uplifting and exciting drink is the perfect way to muster all strength required to start the mornings with abundant vigor. Raspberries provide really nice flavor and ginger ale or little wine could be poured for that added boost. (View recipe and nutritional info here).

                                  17. Low Calorie Breakfast Sandwich

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                                    This low-calorie meal contains a good amount of protein, healthy avocado fat and carbs. The ingredients used like hummus, avocado and turkey bacon make it rich in nutrients and full of energy on one hand and hygienic on the other. (View recipe and nutritional info here).

                                    18. Tropical Muffins with Coconut-Macadamia Topping

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                                      This one is not like any ordinary muffin. Crunchy coconut toppings, macadamia nuts and oats take this one to a whole new height. Canola oil and aforementioned macadamia nuts offer a reasonable quantity of healthy fat as well. (View recipe and nutritional info here).

                                      19. Hearty Breakfast Tacos

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                                        Hearty Breakfast Tacos is one appetizing Southwestern treat, which will however win hearts all over. This healthy breakfast recipe includes savory mixture of eggs, beans, potatoes and tortilla shells, and leaves one fulsome at least till lunch. (View recipe and nutritional info here).

                                        20. Grilled Goat Cheese Sandwiches with Fig and Honey

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                                          Equally fit for breakfast and dinner, this delicacy is a perfect way to alter a worn-out breakfast routine. These grilled sandwiches use honey mixed with goat cheese, which makes it easier to spread over the bread. (View recipe and nutritional info here).

                                          21. Orange-cranberry Wheat Germ Muffins

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                                            Orange-cranberry wheat germ muffins are best served when hot. Wheat germ is a tremendous source of vitamin E and the use of orange and cranberry in this delicacy leaves long-lasting sweet aftertaste on the mouth. (View recipe and nutritional info here).

                                            22. Baked Oatmeal with Almonds and Blueberries

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                                              With this wonderful vegetarian breakfast at the table, hardly anyone longs for meat. It’s full of wholesome ingredients like almond, blueberries complete with antioxidants and eggs that provide protein. Being veggie isn’t that hard when you have this to treat yourself. (View recipe and nutritional info here).

                                              23. Banana-Chocolate French Toast

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                                                Banana-chocolate French toast is another exciting way to kick away the morning’s dullness and inactivity. It’s appealing to kids and grown-ups alike. This sweet breakfast treat will surely have tantalizing effect with delightful mixture of banana and chocolate’s taste. (View recipe and nutritional info here).

                                                24. Fried Egg Toast with Tomatoes

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                                                  Egg toasts were the childhood favorites for most of us. This upgraded version of our childhood delight is a perfect way to roll back the years. It uses neat and nourishing version of egg-in-a-hole, topped up with tomatoes, onions and cheese. (View recipe and nutritional info here).

                                                  25. Apple-stuffed Strata

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                                                    Sweet baked apples along with crispy pecan garnish make this breakfast bread dessert an awesome delicacy. It can be made even better with sugar and nut dustings. (View recipe and nutritional info here).

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                                                    26. Libanais Breakfast

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                                                      Libanais breakfast includes boiled egg and three salads in the form of cucumber, tabbouleh and baba ghanoush. However, it can be varied to include only one kind of salad. It’s complemented with crisp toasts of pita. This breakfast, inspired from the Middle East is a great way to change the regular taste at breakfast table. (View recipe and nutritional info here).

                                                      27. Baked Pumpkin Pudding Bars

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                                                        As neither of eggs and butter are used in these pudding bars, it’s almost free of fat. Add that with good dose of fiber supplied by pumpkin, yogurt and mango juice, the flavor is too good to be true. These nutrient-rich bars are sure to leave you fulsome till lunchtime as well. (View recipe and nutritional info here).

                                                        28. Pear and Gruyere Strata

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                                                          Pear and Gruyere Strata can be thought of as stuffed French toast in a casserole. In this wonderful treat, syrupy cinnamon bread meets with juicy pears and the aromatic nibble of Gruyere cheese. This delightful dish is a great way to enjoy the taste of pear. (View recipe and nutritional info here).

                                                          29. Crunchy Oat Squares

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                                                            We don’t need to limit ourselves to packaged cereal every morning over early morning breakfasts. Crunchy oat squares are one of the best ways to enjoy homemade breakfasts in the morning. They use low-fat milk, wheat flour, almond butter and honey, and thus are full of health and nutrition values. It doesn’t require much time to prepare them either. (View recipe and nutritional info here).

                                                            30. Banana, Wheat Germ and Oats

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                                                              This one is probably the simplest dish to prepare amongst the ones enlisted over here. The perfect combination of banana, wheat grain and oats provide us with everything we want. Oats offer the goodness of whole grains, wheat germ offer vitamin E, iron, potassium and folic acid while banana offers vitamin C and fiber. (View recipe and nutritional info here).

                                                              31. Chocolate Frosted Orange Doughnuts

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                                                                Chocolate Frosted Orange Doughnuts are a great way to start the day, especially when you have been having hard time recently eating right way, and thus lacking in terms of nutritional requirement. Made with almond meal and baked along with little bit of chocolate frosting, this delicacy is not fried like other doughnuts and so you don’t need to worry about getting plumper. (View recipe and nutritional info here).

                                                                Featured photo credit: S.O.S. Maine Breakfast via flickr.com

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                                                                Nabin Paudyal

                                                                Co-Founder, Siplikan Media Group

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                                                                Last Updated on August 20, 2019

                                                                How to Control Your Thoughts and Be the Master of Your Mind

                                                                How to Control Your Thoughts and Be the Master of Your Mind

                                                                Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                                                                Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                                                                I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                                                                You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                                                                Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                                                                When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                                                                I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                                                                Who Is Thinking My Thoughts?

                                                                Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                                                                Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                                                                1. The Inner Critic

                                                                This is your constant abuser who is often a conglomeration of:

                                                                • Other people’s words; many times your parents.
                                                                • Thoughts you have created based on your own or other peoples expectations.
                                                                • Comparing yourself to other people, including those in the media.
                                                                • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                                                                The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                                                                Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                                                                2. The Worrier

                                                                This person lives in the future; in the world of “what ifs.”

                                                                The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                                                                3. The Reactor or Trouble-Maker

                                                                This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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                                                                This person can be set off by words or feelings, and can even be set off by sounds and smells.

                                                                The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                                                                4. The Sleep Depriver

                                                                This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                                                                The Sleep Depriver’s motivation can be:

                                                                • As a reaction to silence, which he fights against
                                                                • Taking care of the business you neglected during the day
                                                                • Self-doubt, low self-esteem, insecurity and generalized anxiety
                                                                • As listed above for the inner critic and worrier

                                                                How can you control these squatters?

                                                                How to Master Your Mind

                                                                You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                                                                Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                                                                There are two ways to control your thoughts:

                                                                • Technique A – Interrupt and replace them
                                                                • Technique B – Eliminate them altogether

                                                                This second option is what is known as peace of mind!

                                                                The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                                                                Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                                                                For the Inner Critic

                                                                When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                                                                You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                                                                For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                                                                You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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                                                                “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                                                                If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                                                                • They rile up the Worrier.
                                                                • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                                                                • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                                                                • They are a bully and is verbally and emotionally abusive.
                                                                • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                                                                Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                                                                Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                                                                For the Worrier

                                                                Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                                                                Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                                                                You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                                                                • Increased heart rate, blood pressure, or surge of adrenaline
                                                                • Shallow breathing or breathlessness
                                                                • Muscles tense

                                                                Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                                                                If you believe in a higher power, this is the time to engage with it. Here is an example:

                                                                Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                                                                “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                                                                Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                                                                If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                                                                Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                                                                Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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                                                                For example:

                                                                If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                                                                “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                                                                Change those fearful thoughts when they happen:

                                                                “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                                                                Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                                                                For the Trouble-Maker, Reactor or Over-Reactor

                                                                Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                                                                The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                                                                • Increased heart rate and blood pressure; surge of adrenaline
                                                                • Shallow breathing or breathlessness
                                                                • Muscles tension

                                                                I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                                                                Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                                                                Breathe in through your nose:

                                                                • Feel the air entering your nostrils.
                                                                • Feel your lungs filling and expanding.
                                                                • Focus on your belly rising.

                                                                Breathe out through your nose:

                                                                • Feel your lungs emptying.
                                                                • Focus on your belly falling.
                                                                • Feel the air exiting your nostrils.

                                                                Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                                                                Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                                                                One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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                                                                Master your mind and stop the Reactor from bringing stress to you and your relationships!

                                                                For the Sleep Depriver

                                                                (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                                                                I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                                                                Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                                                                1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                                                                2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                                                                When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                                                                From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                                                                For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                                                                If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                                                                You can also use this technique any time you want to:

                                                                • Fall back to sleep if you wake up too soon.
                                                                • Shut down your thinking.
                                                                • Calm your feelings.
                                                                • Simply focus on the present moment. 

                                                                The Bottom Line

                                                                Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                                                                You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                                                                Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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                                                                Featured photo credit: Priscilla Du Preez via unsplash.com

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