There’s an old saying in some countries, “Breakfast like a king; lunch like a prince; dinner like a pauper.” Breakfast is the most important meal for the day. It keeps you going through the whole day! So you should make sure that you are having a healthy breakfast each morning. Here are 4 healthy breakfast ideas that you may like.
I love bread, but it can be a slippery slope to a sugar binge. One slice is never enough. This cottage cheese, soya flour and egg white loaf (honestly, it tastes good) are now some of my favorite recipes. Slice and freeze it to help with portion control.
MAKES: 5 servings
PREPARATION TIME: 10 minutes
COOKING TIME: 40 minutes
400g/14oz/scant 1²⁄³ cups reduced-fat
2 egg whites
120g/4¼oz/1 cup soya flour sifted
2 tsp baking powder
2 tsp caraway seeds
a pinch of ground nutmeg
a pinch of ground cinnamon, plus extra
for sprinkling (optional)
a pinch of fine sea salt
50g/1¾oz/scant ½ cup sunflower seeds,
plus 1 tbsp extra for sprinkling
reduced-fat cream cheese, to serve
1 Preheat the oven to 160°C/315°F/Gas 2–3 and line a 450g/1lb loaf tin with baking parchment. Put the cottage cheese in a blender or food processor and process until creamy paste forms. Transfer to a large bowl.
2 Whisk the egg whites in a clean bowl until they form soft peaks, then gently fold them into the cottage cheese, using a metal spoon.
3 Add all of the remaining ingredients and 1 tablespoon water and stir until well combined. Pour the dough into the tin and bake for 35–40 minutes until a skewer inserted in the center comes out clean.
4 Turn the loaf out of the tin, transfer to a wire rack and leave to cool completely. Sprinkle with sunflower seeds and cut the loaf into 10 slices. Spread 1 teaspoon of cream cheese over each slice and serve sprinkled with cinnamon, if you like.
Nutritional analysis per serving: Calories 230kcal Protein 9.4g Carbohydrates 11.8g Fat 4.9g
Omelets are high in protein, which makes you feel full and helps you to manufacture S Factor hormones. Eggs also contain vitamin D, which is an appetite suppressant, and the yolks contain choline which helps you feel sharp and focused. They’re the perfect way to start your day.
MAKES: 4 servings
PREPARATION TIME: 10 minutes
COOKING TIME: 20 minutes
extra virgin olive oil cooking spray
12 eggs, beaten
100g/3½oz reduced-fat mature cheese,
2 tomatoes, chopped
2 avocados, peeled, pitted, and sliced
4 handfuls of alfalfa sprouts
1 handful of chopped coriander leaves
1 lemon, halved, plus extra wedges
fine sea salt and freshly ground black
1 Preheat the grill to medium-high and mist a non-stick frying pan with cooking spray. Season the eggs with salt and pepper and lightly whisk with a fork.
2 Add one-quarter of the egg mixture to the pan, shaking the pan to evenly coat the base. Put the pan under the grill for 5 minutes, occasionally pulling the edges of the mixture towards the center of the pan, until set.
3 Slide the omelet onto a plate. Sprinkle one-quarter of the cheese, tomatoes, avocados, sprouts, and coriander over the top, followed by a squeeze of lemon juice. Fold the omelet in half to enclose the fillings and cover with foil to keep warm. Repeat with the remaining egg mixture and fillings to make 3 more omelets, misting the pan again with cooking spray if necessary. Serve hot with lemon wedges for squeezing over.
Nutritional analysis per serving: Calories 346.1kcal Protein 13.2g Carbohydrates 1.3g Fat 22g/
Salty ham and loads of fresh, leafy green spinach make this easy quiche feel like a gourmet brunch treat.
1 1/4 c. all-purpose flour
1/2 tsp. sugar
1/2 tsp. salt
6 tbsp. cold vegetable shortening
3 tbsp. water
4 large eggs
1 1/4 c. whole milk
1/2 tsp. salt
1 tbsp. oil
1 medium onion
1/4 tsp. black pepper
2 tbsp. water
1/2 bag baby spinach
4 oz. thick-cut deli ham
Make Ahead: Bake one (or more) the night before, cover, and refrigerate until morning. Reheat at 350 degrees F for 15 minutes or until warm. Time tip: To save 10 minutes, use a store-bought crust.
Regardless of the season, we love to mix up a variety of delectable fixings into one rich, brilliant, and nutritious smoothie. While it might sound very straightforward (and it is, guarantee!), our Test Kitchen has some master tips on mixing up the best smoothies ever. From picking the best blender to making a great ombré impact, you’ll figure out how to make a smoothie the right (and least demanding!) way. Regardless of whether you’re hoping to make a smoothie without yogurt, or a smoothie without milk, we’ve included huge loads of choices for each taste. We give our number one simple smoothie plans, total with smoothie fixings records, yet go ahead and make adjustments as you see fit. When you ace the entirety of our top tips, you’ll have the option to free-form this delicious frozen treat with whatever you have.
What are the five stages to making a smoothie?
For the smoothest results, add things to the blender in a specific order so they’ll be very much consolidated:
Two different ways to overhaul your smoothie:
While a straightforward strawberry smoothie makes a yummy tidbit or light breakfast, there are some pleasant approaches to energize this super sipper. Attempt our Test Kitchen’s #1 stunts:
1 c. unsweetened almond milk1
1 frozen banana
1/2 c. frozen blueberries
2 tbsp. almond butter
Get a head-start on your day and freeze the elements for your smoothie the prior night. Simply throw products of the soil in a resealable pack or cooler safe container and freeze for the time being. In the first part of the day, add fluid to your blender, alongside any dry fixings, at that point add your pre-frozen pack and mix.