How To Create A Balanced Breakfast?
A balanced breakfast should provide you with a decent portion of protein (20-30 grams is a good start).
This helps satisfy hunger and supports muscle health, and along with some healthy carbohydrates can supply sustained energy and fiber.
So, we rounded up the best tasty and filling breakfast recipes, including make-ahead options, perfect ideas for breakfast sandwiches, and sweet but healthy options that make breakfast taste like dessert.
How to create a balanced breakfast?
Banana smoothie
Ingredients:
- 1 cup sliced banana (frozen is best, about 1 large banana)
- ¼ teaspoon vanilla extract
- ¼ cup milk (dairy, almond, oat milk, etc.)
- ¼ cup Greek yogurt (plain or vanilla)
Place all ingredients in a blender. Blend until smooth, adding more milk if needed to reach desired consistency. For an icy cold smoothie, throw in a handful of ice or use frozen fruits.
Basic omelet
Ingredients:
- Whisk eggs, water, salt, and pepper.
- Spray an 8-inch (20 cm) non-stick skillet with cooking spray.
- When eggs are almost set on the surface but still look moist, cover half of the omelet with filling.
- Cook for a minute, then slide the omelet onto a plate.
- (Nutrients per serving as per without filling)
Avocado toast
Ingredients:
- 1 or some toast
- 1 or 2 Avocados
- 1 slice whole-wheat bread (toasted)
- 1 egg
- 1 salt (to taste)
You can fry the egg, then add it to the toast with avocado slices, and put salt or pepper to taste. With just a few ingredients needed, this is an easy and healthy breakfast recipe.
Cinnamon pancakes
Ingredients:
- 1 1/2 cups buckwheat flour (organic)
- 1/2 cup gluten-free flour (all-purpose)
- 2 teaspoons baking soda
- Optional: 1/8 teaspoon of ground cinnamon
- 1 teaspoon salt
- 2 cups coconut milk (or almond milk, soy milk, or another dairy-free milk of your choosing)
- 2 large eggs (lightly beaten)
- 2 tablespoons maple syrup
- 2 tablespoons olive oil (extra-virgin, cold-pressed if available)
- 1/2 teaspoon vanilla extract (make sure it’s pure; imitation varieties can contain gluten)
- 1 to 2 tablespoons coconut oil (virgin, for cooking and serving)
In a medium-large mixing bowl, combine the flour, all-purpose gluten-free flour, baking soda, optional ground cinnamon, and sea salt. Set aside. In another bowl, whisk together the coconut milk, lightly beaten eggs, maple syrup, olive oil, and pure vanilla extract.
Add the wet ingredients to the dry and stir until mostly smooth. Let the batter sit for 10 to 15 minutes to allow the flour to absorb the liquid slightly. Grease a skillet or pan with coconut oil and heat over medium heat. Add the batter, about 1/4 cup at a time, to the hot skillet and cook each side for 1 to 2 minutes, flipping with a spatula when small bubbles appear on the surface of one side.
