Carbohydrates provide an essential morning boost after a nightlong fast. Choosing the right carbohydrates is the difference between an AM crash and a steady, energized morning. For many consumers, high-carbohydrate, low protein breakfasts leave much to be desired by way of nutrition.
Coffee shop bagels, croissants, and pastries aside, millions of people the world over rely on breakfast cereals and toasted white bread as quick and economical options for busy mornings. While there are a number of moderately healthy options on the cereal aisle, the relatively high carbohydrate and low protein content of a standard bowl of cereal leaves many consumers feeling hungry not long after breakfast time.
Moreover, much of the nutritional content provided by breakfast cereals is achieved through fortification. While high-fibre whole grains provide important vitamins and minerals to the diet, most consumers already eat enough grain throughout the remainder of the day to make grain consumption a primary nutritional issue.
At breakfast time, it is a far better option to allocate calories towards whole food ingredients, including fruit, lean dairy, and vegetables at a meal, that may otherwise be a Carb-fest!
To stay full and promote a long, slow, steady blood sugar response, it is important to consume the correct quota of carbohydrate, protein, and fibre. Protein and fibre slow down the release of sugar, therefore providing stamina to keep you satiated and focused until lunchtime.
Of course, simply wanting to consume a healthier breakfast isn’t enough- you need a tangible and achievable plan to makeover your morning routine. If your current breakfast is lacking in nutritional value or if you feel your stomach rumbling by 10 AM, try one of our easy breakfast recipes below:
Each morning meal contains 350 calories or less, and provides a mixture of whole fruits, vegetables, whole grains, eggs, and/or lean dairy. Even better, each recipe takes less than 5 minutes to prepare- because, regardless of your affinity for cooking- no one wants to make a complicated breakfast before the dash out the door.
AM Avocado Toast
Serves 1, 280 Calories
● 1 hard-boiled egg
● ¼ small avocado, thinly sliced
● 1 slice whole wheat toast
● Tomato, amount desired, thinly sliced
● Ground black pepper
Toast bread, top with thinly sliced avocado, tomato slices, and egg. Garnish with black pepper and serve open-faced.
Apple Raisin Toast
Serves 1, 300 Calories
● 1 tbsp. almond butter
● 1 tbsp. raisins
● ¼ apple, thinly sliced.
● 1 slice whole wheat toast
Toast bread, spread with nut butter and top with raisins and apple to serve.
Apple Pie Oatmeal
Serves 1, 270 Calories
● ½ cup quick-cooking oats
● ¼ cup non-fat vanilla Greek yogurt
● 1 apple, peeled if desired, chopped
● Cinnamon, to taste
Microwave oatmeal with water according to package directions. Mix in diced apple. Top with yogurt and sprinkle with cinnamon to serve.
Banana Blast Oatmeal
Serves 1, 350 Calories
● ⅓ cup quick-cooking oats
● 1 banana, peeled
● 1 tbsp. peanut or almond butter
● Cinnamon, to taste
Microwave oatmeal with water according to package directions. Mix in sliced banana and nut butter. Garnish with cinnamon, if desired.
Very Berry Parfait
Serves 1, 250 Calories
● 1 cup mixed berries
● ½ cup non-fat vanilla Greek yogurt
● 2 tbsps. sliced almonds
● Cinnamon, to taste
Toss berries with cinnamon to taste. Mix with yogurt and top with sliced nuts to serve.
Punchy Pear Parfait
Serves 1, 300 Calories
● 1 pear, peeled if desired, chopped
● ½ cup non-fat vanilla Greek yogurt
● 2 tbsps. chopped pecans or walnuts
● Cinnamon, to taste
Mix together pear, vanilla, and cinnamon. Garnish with pecans or walnuts to serve.
Healthy and Whole Vegan Breakfast Sandwich
Serves 1, 210 Calories
● 2 tbsps. hummus
● Sliced tomato
● Sliced red onion
● Sliced cucumber
● 1 whole wheat English muffin
Toast English muffin, spread with hummus and top with veggies to serve.
Healthy and Whole Better Blueberry Muffin
Serves 1, 240 Calories
● 1 slice mozzarella cheese
● ¼ cup blueberries
● 1 whole wheat English muffin
Toast English muffin, top with berries and cheese to serve.
And Remember, Breakfast Like A King!