We’ve all been told how important breakfast is for a healthy life and to maintain a nice weight. But it is just as important in re-fueling the body after an overnight fast.

High protein food such as eggs will keep you fuller longer compared to carbohydrate-heavy food like bread or pastries. Furthermore, consider this: every meal in a day is an opportunity to introduce essential nutrients to the body, and if you are able to get your vitamin and mineral requirements sorted out at the beginning of the day, why not? If you have a sweet tooth, you might want to try these breakfasts that tastes like dessert but is healthier than a donut.

1. Yummy Overnight gluten free oats

Not everyone enjoys oats and oatmeal; they can be bland and chewy, not likely the most appetising item early in the morning. What if I told you you could have a dessert in the morning? Overnight oats are made by soaking pre cooked steel-cut or rolled oats in coconut yogurt and nut milk overnight, with other accompaniments such as little bit of fruits, nuts, seeds, and even indulgent ingredients such as chocolate powder and peanut butter. Oats are high in dietary fiber and when consumed regularly, can lower risk of Type II diabetes and improve cholesterol profile.^[1] Overnight oats are convenient to make; all the prep work is completed the night before and stored in the fridge overnight for the oats to steep and soften. The morning after, a tasty healthy breakfast right out of the jar, ready to be consumed in leisure at home or brought to work. In fact, overnight oats make great lunches too, particularly if you enjoy something sweet in your meals.

2. Chia seed pudding

Chia seed is regarded as a nutrition powerhouse, or a superfood as it contains relatively high amounts of essential compounds such as Omega 3 fatty acids, protein and calcium compared to other edible seeds.^[2] Research suggests that regular consumption of chia seed could help lower blood cholesterol, triglyceride levels, loose weight and stabilize blood pressure. One way to incorporate chia seed into diets is to sprinkle them dry onto oatmeals, sladads and smoothies. Another more interesting manner is to turn them into pudding, making a dessert for breakfast. It turns out that chia seed, when soaked in liquid, releases a gel to form a pudding. Add chia seed to your choice of nut milk- in a 1 to 4 ratio, add flavouring such as stevia, monk fruit or honey and leave to sit for 4 hours, or overnight, for a tasty breakfast pudding that is good for health. Add some ginger, turmeric, lemon juice, seeds, cinammon, cacao powder and it is ready to go!

3. Green smoothie

Green smoothies are great way to consume your greens and fruits even before the day officially starts. A typical green smoothie which combines fruits and raw vegetables can contain up to 4 of the 7 required serving of fruits and vegetables daily^[3]. Make sure to use more veggies that fruits though. A quick and yummy green smoothie can be made from blending baby spinach, frozen berries, avocado and nut milk. In addition to that you can add hemp, sunflower, pumpkin or sacha inchi seeds as well as spirulina for protein and that will keep you full till lunch. You can also add additional pwder like alfalfa, kamu kamu, maca etc. for additional vitamin and minerals. For those pressed for time in the morning, this is the perfect breakfast to sip on the go during your commute.

Green smoothie recipe made with real foods…

(Serves 1-2 people)

Ingredients:

½ cups dairy free milk (almond, coconut  or hemp)

½ avocado

½ cup frozen or fresh pineapple

1 cup kale

1 teaspoon of kamu kamu powder (for extra vitamin C)

1 teaspoon spirulina

2 tablespoon hemp seeds

¼-inch fresh ginger root

¼ – inch turmeric

pinch of black pepper

Juice of 1 lemon

Put all ingredients in blender and blend.

If you are short on time prepare the smoothie the evening before and blend it on the morning.

4. Plantain protein pancakes

Some people love pancakes, and yet are watching their refined carbohydrate levels. Instead of using wholewheat flour for their pancakes, another way to have your (pan)cake and eat it is to make plantain protein pancakes that contain no flour at all. Mix 2 mashed plnatin with 2 eggs, and half cup of hemp seeds for the batter, and fry on a oiled pan. Feel free to add in ground cinnamon for more depth in taste.

5. Frozen frittata

For those who prefer a savoury breakfast, how about make-ahead breakfast frittatas^[4]? Frittatas are one of the few egg dishes that freeze and reheat well. Eggs are protein-packed, giving you energy for fuel the first half of the day. With added vegetables such as spinach, onioin, sundreied tomatoes, basil and zucchini, a breakfast frittata is a complete meal in itself. Reheat frittata at a low heat in the microwave to retain moisture.

6. Quinoa and chia porridge

This one of my favorite breakfast and it is super quick to make. Cook quinoa in coconut milk, add spices of your choice, a little bit of fruits, chia seeds, hemp seeds, coconut butter and you have great substitute for classic hot breakfast cereals. It is high in protein; contain healthy fat and healthy fiber along with nutrition benefits of spices you choose. Simply combine all ingredients together and enjoy!

7. Omelet

Omlet is a quick berakfast with a lot of health benefits. Especially when you put a lot of veggies in it! You can easily have 2-3 serving of vegetables with it. Eggs and vegetables are a perfect combination. Omlet is rich in vitamins, lik evitamin B-12, K and A, and minerals like selenium. It provide complete prottein and healthy fats. The vegetables you add to your omelet provide more nutrients!

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[1]          http://wholegrainscouncil.org/whole-grains-101/easy-ways-enjoy-whole-grains/grain-month-calendar/oats-%E2%80%93-january-grain-month/health

[3]          https://health.gov/dietaryguidelines/dga2000/document/build.htm