Breakfast Ideas you need to try
- Scrambled eggs
- Avocado toast with eggs
- Banana bread French toast casserole
- Baked sweet potato
The importance of breakfast
Breakfast is the important meal of the day. Researchers suggest that eating breakfast increases feelings of fullness, reduces calorie intake for the day, improves the quality of the diet - since breakfast foods are often high in fiber and high in nutrients - and helps increase weight gain. insulin sensitivity at subsequent meals, thereby reducing the risk of diabetes.
But, like any other study in the field, they did not pinpoint a cause - in other words, it is not clear whether people who skip breakfast are at increased risk of obesity. then others or not.
To find out, researchers conducted a trial in which 52 obese women participated in a 12-week weight loss program. All ate the same amount of calorie-dense foods for the day, but half had breakfast and the other half did not.
The results showed that the participants achieved weight loss, not because of breakfast but because they changed their normal living habits.
Specifically, for those who had a habit of eating breakfast before joining the program, after 12 weeks of skipping breakfast they lost 8.9 kg, while those who continued to eat breakfast only lost 6.2 kg. Meanwhile, people who usually didn't eat breakfast lost 7.7kg when they ate, and 6kg when they continued to skip meals.
1. Scrambled Eggs
Scrambled eggs are one of the easiest, fastest, and most delicious recipes to make. Making them like cream and sponge used to be something only coffee shops could do, but if you follow this step-by-step guide, you will have perfect scrambled eggs, anywhere, anytime.
The best way to make scrambled eggs is in a frying pan over low heat on the stove. If the pan is too hot, the eggs will cook too quickly, and instead of being light and pretty, they will develop a rubbery texture. The key is to use a spatula to gently pull the eggs from the sides of the pan to the center to form lovely, light 'ribbons' for the egg breakfast.
Scrambled eggs in the microwave also work well and are a great option when you are in a hurry, and you can make ahead every morning.
Recipe 1: Without a microwave
- 4 eggs
- 2 tablespoons (30ml) of milk
- 1 tablespoon of butter
- Salt and pepper
Step 1: Crack 4 eggs into a bowl, add 30ml (2 tablespoons) milk, and a pinch of salt and pepper. Lightly beat the mixture with a whisk or fork
Step 2: Melt 1 tablespoon butter in a medium saucepan over low heat and when it starts to bubble, pour in the eggs and leave for 1 minute.
Step 3: Using a spatula, gently pull the egg from the sides of the pan to the center. Rotate and tilt the pan so that the runny egg takes up the available space and again gently pull it towards the center. A gentle pull towards the center of the pan will create lovely, light ribbons for the egg.
Step 4: Remove the pan from the heat before the eggs are fully cooked. Let stand for a minute or two so the egg can gently finish cooking in its own heat.
Recipe 2: Using a microwave
Step 1: Crack four eggs into a microwave-safe bowl or jar, add 30ml (2 tablespoons) milk and a pinch of salt and black pepper. Lightly beat the mixture with a whisk or fork.
Step 2: Microwave over high heat for 30 seconds, remove and stir with a fork to melt the curd.
Step 3: Microwave on high for another 20 seconds, remove from microwave and stir to break up the curd
Step 4: Microwave on high for the last 20 seconds, run a fork around the edge of the bowl, and remove to serve.
2. Avocado toast with eggs
Avocado toast which is one of the easy breakfast ideas works great for breakfast, lunch, and even for dinner. The star of this toast is the avocado, so it is essential that you use ripe avocados. No one likes to cut an avocado and find it unripe or, worse, brown.
Choosing the fresh avocadoes
Gently squeeze the avocado with the palm of your hand (do not use your fingertips, it will make the avocado darken). If the yield is a bit high, it is ready to eat. If it does not work and feels solid, it needs a day or two. If it comes out easily, it may be overcooked and there may be stains on the inside
Check under the stem. Use your fingers to gently pull the stem at the top of the avocado. If when you take it out it is green underneath then you have found an avocado that is ready to eat. If it is difficult to delete, it will take a few days. If the bottom is brown, the avocado is overripe.
Ingredients for this easy breakfast recipe
- 1 slice of bread
- A small squeeze of fresh lemon juice
- Favorite pepper blend
- Drizzle extra-virgin olive oil
- 1/2 ripe medium avocado
- 1 hard-boiled egg
Step 1: Use a fork to mash the avocado onto the toast. Sprinkle a small squeeze of lemon over the avocado.
Step 2: Cut hard-boiled eggs into coins, then place them on top of the smashed avocado.
Step 3: Finish by sprinkling a little pepper, salt, and a very light bit of olive oil on top of the egg.
So, let's go breakfast with your family to enjoy healthy breakfast recipes.
Store leftover avocados: If you still have avocados, leave the avocados whole, then cover the cut with cling film. To be on the safe side, add some fresh lemon or lime juice to the meat before covering it with plastic wrap. Keep it in the fridge for up to a day (you might be lucky with two days).
3. Banana bread French toast casserole
The next easy breakfast ideas are banana loaves of bread.
Ingredients for bread
- 1 teaspoon vanilla
- 1/4 cups all-purpose flour,
- 3/4 teaspoon of baking soda
- 1 cup (8 oz.) salted butter, softened
- 2 cups firmly packed light brown sugar
- 3 large eggs
- 1/4 cup sour cream
- 1 teaspoon ground cinnamon
- 1/4 table salt
- 1/2 cups mashed bananas (about 5 medium-size ripe bananas)
- 1 cup toasted chopped pecans
- Vegetable shortening
- 2 tablespoons salted butter, melted
Ingredients for custard
- 4 eggs
- 1/2 cup firmly packed light brown sugar
- 1/4 teaspoon salt
- 1/4 teaspoon ground cinnamon
- 2 cups whole milk
- 1/2 cups heavy cream
Step 1 Prepare the bread: Preheat microwave to 250°F. Melt 1 cup softened butter in a heavy-duty electric mixer on medium speed until it creamy.
Then, add 2 cups brown sugar, and beat until light and fluffy, and add 3 eggs, at a time, beating until mixture is combined after each addition. Add sour cream and vanilla, beat until combined.
Step 2: Stir together flour, baking soda, 1 teaspoon cinnamon, and 1/4 teaspoon table salt. Gradually add flour mixture to butter mixture, beating on low speed until combined. Add mashed bananas and toasted pecans and saute until well combined.
Step 3: Grease 2 pans with vegetable oil. Divide the dough evenly between the 2 prepared pans. Bake in the preheated oven until a center stick comes out clean, 50 minutes to 1 hour. Cool in pan for 10 minutes. Remove from pan and let cool completely on a wire rack, about 1 hour.
Step 4: Preheat microwave to 350°F. Cut 1 loaf into 11 slices. Cover another loaf with cling film; reserved for other uses. Place 11 slices on a baking tray; Beat each with melted cheese. Bake in the preheated oven until golden brown, 20 to 25 minutes. Set aside.
Step 5 Prepare Custard: Whisk 4 eggs, 1/4 cup brown sugar, 1/4 teaspoon salt, and 1/4 teaspoon ground cinnamon in a large bowl. Whip the milk and cream until blended.
Step 6 Prepare the casserole: Lightly coat an 11 x 7-inch baking dish with cooking spray. Cut 4 slices of toasted bread in half. Place the remaining 7 slices of toasted bread, slightly overlapping, on the prepared plate. Place halves of slices, slightly overlapping each other, along with the whole slice, completely filling the dish.
Step 7: Slowly pour the custard mixture over the bread slices. (The roast will be very full). Cover and let stand for at least 1 hour or overnight to allow the bread slices to soak in the custard.
Step 8: Preheat microwave to 350°F. Uncover casserole. Bake in preheated oven until set and lightly browned, about 1 hour.
Step 9: Pour half of the honey-banana juice evenly over the casserole, serve with remaining topping.
You should refer to some stand mixer and microwave models to make cooking easier:
4. Baked Sweet Potatoes
Baked sweet potato is often the choice for the meal of the day because it is a simple breakfast recipe and easy to make ahead.
These baked sweet potatoes have a crispy outside and irresistible soft inside. The optional spice blend adds the perfect touch to these potatoes without sacrificing their natural sweetness or flavor.
How to choose potatoes for a delicious meal?
Red and orange sweet potatoes are often labeled as "sweet potatoes" at the grocery store, which is actually incorrect. True sweet potatoes are usually drier and drier than sweet potatoes with thick skin and more fiber. (They are also often hard to find in American grocery stores).
There are many different varieties of sweet potato: Below is an article describing some of the different varieties and characteristics.
We recommend skipping the tanned or purple sweet potatoes and eating sweet potatoes with orange or red skins. This variety is sweeter and has a creamier texture.
When choosing a sweet potato at the grocery store, look for firm potatoes without growth or discoloration on their skins. Avoid soft or wet potatoes.
Making Baked sweet potatoes
Step 1: Cut potatoes.
Cut off a thin strip lengthwise at the bottom of the potato allowing you to place the sweet potatoes firmly on the cutting board. That way, when you make other cuts, you do not have to worry about the potatoes rolling or sliding around.
Step 2: Toss the pellets with oil and seasoning.
Cook to 425 degrees F, turning sweet potatoes every 10-15 minutes so they do not burn and cook evenly and caramelize.
Use a large pan: the more space the vegetables have, the better the roast will be. When vegetables are stacked on the pan, they steam instead of the grill. This definitely affects the final taste/texture.
- What are your favorite breakfast ideas?
- How to make a cinnamon roll and fried egg for breakfast?
- What is the best breakfast recipe?
As a nutritionist, we have seen that a lot of people struggle with what to eat when they first wake up. They may have been so focused on getting enough sleep the night before and not eating much at dinner time because they knew they would be going to bed soon, that their body is in need of fuel as soon as it wakes up.
This can cause problems if you are trying to lose weight or maintain your current healthy lifestyle; we know how tricky breakfast can be! After reading this blog post, hopefully, now you will feel more confident about starting your day off right by fueling your metabolism and giving yourself energy for the rest of the day. Let us know which one was your favorite tip from this blog post below!