Believe it or not, breakfast is the most underrated meal of the day, while we do binge on odd time eating, most of us end up skipping the most important meal of the day. Do you know that your breakfast plays a key role in keeping your metabolism up?
Have you been skipping your breakfast quite often in order to save time in your rush hour mornings? While doing so might be saving you a few minutes of your precious morning time, but it is doing more harm then good to your health.
Breakfast is a most important meal as you start your day with it. The name itself signifies ‘break’ ‘fast’, which means breaking your fast after 8 hours of sleep and food deprivation. In the morning, the energy store in your body depletes by 80% as compared to the night before and because you haven’t eaten anything for such a long period your body goes in energy conservation mode, thus burning fewer calories. Now this makes your metabolism take a nosedive.
“A study has proved that breakfast skippers are 5 times more likely to be obese than those who eat breakfast regularly.”
The quick immunity boosting breakfast recipes that we have shared below are packed with fat fighting nutrients that will burn fat, keep a check on your blood sugar levels and will help in keeping your metabolism high to kickstart day.
So, eat better and trust these healthy options to avoid cravings and begin your day any of these nutritious choices.
1. Whole Wheat Pancakes
This scrumptious immune boosting breakfast recipe consists of whole wheat flour and omega 3 fatty acids enriched eggs that make otherwise forbidden pancakes a healthy staple. Addition of cinnamon and flaxseeds gives them a sweet and comforting flavor.
1 cup white whole wheat flour
6 tbsp buttermilk powder
¼ cup ground flaxseed
1 tsp baking powder
1 tsp baking soda
½ tsp ground cinnamon
Pinch of salt
1½ cups water
2 tbsp canola oil
Combine flour, buttermilk powder, flaxseed, baking powder, baking soda, cinnamon, and salt in a mixing bowl and stir well to mix. Beat the egg in a bowl and whisk, add water and oil to it and whisk again. Add flour mixture to egg and whisk until all the ingredients are combined together. Do not beat the mixture, only whisk gently. Let it sit for 5 minutes.
Put a griddle on medium heat, turn off the heat and grease the griddle with cooking spray. Turn the heat back on medium flame and ladle 1/4 cup of pancake batter on the griddle.
Cook it for 1 to 2 minutes or until its bottom turns brown and it starts bubbling from the top. Adjust the flame as required. Flip and cook from other side for 2 minutes or until cooked. Reduce the heat as required. Cook all the pancakes the same way.
Nutrition Information (per serving): 87 cal, 4 g protein, 10 g carb, 2 g fiber, 4.1 g fat, 0.5 g sat fat, 194 mg sodium
2. Fancy French Toast
Can you believe that reasonably unhealthy french toast can also be made in a healthy way with right ingredients? Yes you certainly can, all you need is whole grain bread, fat free milk and trans fat free margarine with some cinnamon, which has been known for reducing insulin resistance and lowering cholesterol levels for ages. Serve this classic healthy french toast with a slice of Canadian style bacon for that added flavor in your breakfast.
2 slices whole grain bread
1 egg, beaten
¼ c fat-free milk or calcium enriched soy milk
½ tsp cinnamon
1 tsp canola oil
1 tsp trans-free canola margarine
2 tbsp sugar-free syrup
Combine ingredients beaten egg, milk and cinnamon in a bowl. Warm canola and margarine in a pan. Dip the whole wheat bread in the egg mix and shallow fry in canola oil enriched pan until it turns golden from both sides. Plate it and top with sugar free syrup.
Nutrition Information (per serving) 352 cal, 22 g protein, 34 g carb, 5 g fiber, 13.7 g fat, 2.2 g sat fat, 810 mg sodium
3. Salmon Bagel
A salmon and bagel sounds like a great breakfast option, instead of your regular bagel, go for whole wheat bagel with salmon and low fat cream cheese. Now this sounds more delicious because its healthy and is more indulgent than you can even think of. However, the key here is to control the portion size.
½ whole grain bagel
2 Tbsp low-fat cream cheese
2 oz canned salmon, drained
The simplest recipe of the lot, just mix cream cheese with salmon and spread on the half of the bagel and enjoy your delicious and quick breakfast.
Nutrition Information (per serving) 249 cal, 18 g protein, 27 g carb, 4 g fiber, 9.1 g fat, 3.9 g sat fat, 1,356 mg sodium
4. Yogurt Parfait
You must have had yogurt for breakfast many times, how about making this boring breakfast interesting with some parfait style topping? All this parfait topping will only make it healthier and will also keep your blood sugar levels in check. So take a break from immunity boosting breakfast bars and try something homemade.
2 tbsp dried fruit
2 tbsp flaxseed meal
2 tbsp unsalted raw almonds, walnuts or pecans, chopped
1 c low-fat plain yogurt (no sugar added)
Ground cinnamon to taste
Add dried fruits, flaxseed meal and nuts into a bowl of low fat yogurt. Sprinkle some cinnamon on top for added taste.
Nutrition Information (per serving) 387 cal, 20 g protein, 37 g carb, 7 g fiber, 19.2 g fat, 4.1 g sat fat, 198 mg sodium
5. Quick Breakfast Taco
The distant cousin of breakfast burrito, breakfast taco makes for an exciting and scrumptious treat in the morning. Make it with reduced fat cheddar cheese and egg substitute to have a healthy and satisfying breakfast option.
2 corn tortillas
1 tbsp salsa sauce
2 tbsp shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters
Take tortillas and top them with salsa and cheese. Heat them in microwave until the cheese is melted or for about 30 seconds.
Take a non stick skillet and coat it with a small amount of cooking spray. Heat it over medium flame, add egg substitute and cook while stirring until they are cooked through.
Divide the scrambled filling and fill between the microwaved tacos.
Nutrition Information (per serving): 239 calories; 7 g fat (2 g sat, 2 g mono); 4 mg cholesterol; 24 g carbohydrates; 2 g added sugars; 2 g total sugars; 21 g protein; 3 g fiber; 443 mg sodium; 558 mg potassium.
Try these breakfast recipes that boost your immune system to have a rocking start for your day, and never skip your breakfast because no work can be done on an empty stomach.