Quantcast

5 Healthy Breakfast Recipes to Jumpstart Your Day

Food

We've all heard that breakfast is the most important meal of the day and the research certainly backs up that claim. Regularly eating breakfast jumpstarts your metabolism and provides you with the energy and nutrients you need to have a happy, healthy day. So, forgo those heavily-sweetened and over-fortified cereals that put your health and your kids' health at risk.

Try a green smoothie to begin your day feeling energized.
Photo credit: Shutterstock

Here are five healthy breakfasts to help you start your day off right:

1. Steel-Cut Oatmeal with Fruit

This recipe, courtesy of the New York Times' Recipes for Health, is great if you are looking for a hot breakfast. These oats can take 25 to 30 minutes to make, so if you're pressed for time, it's recommended that you make a batch that will last a few days. You can store it in the refrigerator and heat up smaller portions on the stove each morning.

Ingredients

  • 2 cups water
  • 2 cups low-fat milk
  • 1/4 teaspoon salt (or to taste)
  • 1 cup steel-cut oats
  • 1 teaspoon unsalted butter (optional)
  • 2 to 4 tablespoons dried fruit, such as raisins, chopped dried apricots, dried cranberries
  • 1 to 2 teaspoons maple syrup, agave syrup, honey or brown sugar (more to taste)
  • Fresh fruit (such as diced apples and pears, optional)

Instructions

  • Combine the water, milk and salt in a large, heavy saucepan, and bring to a boil. Slowly add the oats, stirring constantly. Reduce the heat to low, cover and simmer 15 minutes, stirring occasionally with a wooden spoon. Stir in the butter, dried fruit and sweetener. Cover, and continue to simmer for another 10 to 15 minutes, stirring often to prevent the cereal from sticking to the bottom of the pan, until the oats are soft and the mixture is creamy. Serve, with added fruit stirred in if desired, or refrigerate and reheat as desired. Or freeze as follows:
  • Line ice cube trays with plastic wrap. Fill each cube with oatmeal, cover with plastic wrap and freeze. Once frozen solid, remove the cubes from the ice tray and freeze in a plastic bag. For each portion, thaw three or four cubes in a microwave on the defrost setting. Add additional warm milk if desired.
  • Serves four.

Advance preparation: Cooked steel-cut oats will keep for five days in the refrigerator and can be reheated atop the stove or in the microwave.

Note: Although my steel-cut oats come in a container with directions for cooking them in the microwave, I don’t find the results satisfactory. The oatmeal doesn’t have the time it needs to swell and release its starch into the liquid, so the liquid never gets creamy and the oatmeal doesn’t soften properly. A better way to save time is to soak the oats overnight. Bring 2 cups water to a boil. Combine the oats and salt in a bowl, and pour on the water. Leave overnight. In the morning, bring the milk to a simmer in a large saucepan, and stir in the oats and any liquid remaining in the bowl. Add the remaining ingredients, and simmer 15 minutes, until creamy, stirring often.

2. Avo-Banana Kale Smoothie

This smoothie recipe is one of many on Simple Green Smoothies' website, where you can find recipes for many green smoothies, which are all made up of leafy greens, fruit, a liquid base and sometimes superfood toppings like chia or flax seeds. According to the website, these smoothies provide a natural energy boost, help maintain a healthy weight, keep you healthy all year-long, are packed with antioxidants and taste delicious.

Ingredients

  • 2 cups kale, fresh
  • 2 cups water
  • 3 bananas
  • 1/4 avocado

Instructions

  • Blend kale and water until smooth.
  • Next add the remaining fruits and blend again.
  • Use at least one frozen fruit to make the green smoothie cold.
  • Serves two.

3. Greek Omelet

This omelet recipe from Eating Well offers a heart-healthy breakfast with eggs and nutrient-packed spinach. If you're not a fan of Greek flavors, you can substitute whatever vegetables, herbs and cheese you would like.

Ingredients

  • 1/4 cup cooked spinach
  • 4 large eggs
  • 1/2 cup crumbled feta cheese, (2 ounces)
  • 2 scallions, thinly sliced
  • 2 tablespoons chopped fresh dill
  • Freshly ground pepper, to taste
  • 2 teaspoons extra-virgin olive oil

Instructions

  • Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper and the spinach; mix gently with a rubber spatula.
  • Set a rack about 4 inches from the heat source; preheat the broiler.
  • Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.
  • Serves two.

4. Granola with Yogurt and Fruit 

Avoid the sugar-laden yogurt parfaits that you can find in the store and make your own with this recipe from Health.com. Once you have made your granola, just add a yogurt that doesn't have all of the added sugar and artificial flavors that too many yogurts have these days. Or, make your own yogurt!

Ingredients

  • 4 cups regular oats
  • 2 cups puffed rice cereal (such as Arrowhead Mills)
  • 1/2 cup flaked sweetened coconut
  • 1/2 cup oat bran
  • 1/4 cup sliced almonds, toasted
  • 3 tablespoons turbinado sugar
  • 3/4 cup pineapple juice
  • 1/2 cup apple juice
  • 1/4 cup honey
  • Cooking spray
  • 1/4 cup dried blueberries (or other dried fruit)

Instructions

  • Preheat oven to 325°.
  • Combine first 6 ingredients in a large bowl.
  • Combine the juices in a small saucepan.
  • Bring to a boil; cook until reduced to 2/3 cup.
  • Remove from heat; stir in honey.
  • Slowly pour juice mixture over oat mixture, tossing to coat.
  • Spread oat mixture evenly onto a jelly roll pan coated with cooking spray.
  • Bake at 325° for 40 minutes or until golden, stirring occasionally.
  • Cool slightly; stir in blueberries.
  • Cool completely, and store in an airtight container.

5. Bagel with Nut Butter and Bananas

This recipe, also from Eating Well, is a great, healthy, on-the-go food for those who are crunched for time in the morning.

Ingredients

  • 2 tablespoons natural nut butter, such as almond, cashew or peanut
  • 1 teaspoon honey
  • Pinch of salt
  • 1 whole-wheat bagel, split and toasted
  • 1 small banana, sliced

Instructions

  • Stir together nut butter, honey and salt in a small bowl.
  • Divide the mixture between bagel halves and top with banana slices.

YOU MIGHT ALSO LIKE

Pomegranates: The Exotic Antioxidant Superfood

5 Ways to Make Grocery Shopping Healthier for You and the Planet

Why You Should Grow Mushrooms on Your Desk

EcoWatch Daily Newsletter


georgeclerk / E+ / Getty Images

By Jennifer Molidor

One million species are at risk of extinction from human activity, warns a recent study by scientists with the United Nations. We need to cut greenhouse gas pollution across all sectors to avoid catastrophic climate change — and we need to do it fast, said the Intergovernmental Panel on Climate Change.

This research should serve as a rallying cry for polluting industries to make major changes now. Yet the agriculture industry continues to lag behind.

Read More Show Less
Edwin Remsburg / VW Pics / Getty Images

Botswana, home to one third of Africa's elephants, announced Wednesday that it was lifting its ban on the hunting of the large mammals.

"The Ministry of Environment, Natural Resources Conservation and Tourism wishes to inform the public that following extensive consultations with all stakeholders, the Government of Botswana has taken a decision to lift the hunting suspension," the government announced in a press release shared on social media.

Read More Show Less
Sponsored
Pxhere

By Richard Denison

Readers of this blog know how concerned EDF is over the Trump EPA's approval of many dozens of new chemicals based on its mere "expectation" that workers across supply chains will always employ personal protective equipment (PPE) just because it is recommended in the manufacturer's non-binding safety data sheet (SDS).

Read More Show Less
De Molen windmill and nuclear power plant cooling tower in Doel, Belgium. Trougnouf / CC BY-SA 4.0

By Grant Smith

From 2009 to 2012, Gregory Jaczko was chairman of the Nuclear Regulatory Commission, which approves nuclear power plant designs and sets safety standards for plants. But he now says that nuclear power is too dangerous and expensive — and not part of the answer to the climate crisis.

Read More Show Less
A lake in Rocky Mountain National Park. Brett Walton / Circle of Blue

By Brett Walton

When Greg Wetherbee sat in front of the microscope recently, he was looking for fragments of metals or coal, particles that might indicate the source of airborne nitrogen pollution in Rocky Mountain National Park. What caught his eye, though, were the plastics.

Read More Show Less
Sponsored
Gabriele Holtermann Gorden / Pacific Press / LightRocket / Getty Images

In a big victory for animals, Prada has announced that it's ending its use of fur! It joins Coach, Jean Paul Gaultier, Giorgio Armani, Versace, Ralph Lauren, Vivienne Westwood, Michael Kors, Donna Karan and many others PETA has pushed toward a ban.

This is a victory more than a decade in the making. PETA and our international affiliates have crashed Prada's catwalks with anti-fur signs, held eye-catching demonstrations all around the world, and sent the company loads of information about the fur industry. In 2018, actor and animal rights advocate Pamela Anderson sent a letter on PETA's behalf urging Miuccia Prada to commit to leaving fur out of all future collections, and the iconic designer has finally listened.

Read More Show Less
Amer Ghazzal / Barcroft Media / Getty Images

If people in three European countries want to fight the climate crisis, they need to chill out more.

That's the conclusion of a new study from think tank Autonomy, which found that Germany, the UK and Sweden all needed to drastically reduce their workweeks to fight climate change.

"The rapid pace of labour-saving technology brings into focus the possibility of a shorter working week for all, if deployed properly," Autonomy Director Will Stronge said, The Guardian reported. "However, while automation shows that less work is technically possible, the urgent pressures on the environment and on our available carbon budget show that reducing the working week is in fact necessary."

The report found that if the economies of Germany, Sweden and the UK maintain their current levels of carbon intensity and productivity, they would need to switch to a six, 12 and nine hour work week respectively if they wanted keep the rise in global temperatures to the below two degrees Celsius promised by the Paris agreement, The Independent reported.

The study based its conclusions on data from the UN and the OECD (Organisation for Economic Co-operation and Development) on greenhouse gas emissions per industry in all three countries.

The report comes as the group Momentum called on the UK's Labour Party to endorse a four-day work week.

"We welcome this attempt by Autonomy to grapple with the very real changes society will need to make in order to live within the limits of the planet," Emma Williams of the Four Day Week campaign said in a statement reported by The Independent. "In addition to improved well-being, enhanced gender equality and increased productivity, addressing climate change is another compelling reason we should all be working less."

Supporters of the idea linked it to calls in the U.S. and Europe for a Green New Deal that would decarbonize the economy while promoting equality and well-being.

"This new paper from Autonomy is a thought experiment that should give policymakers, activists and campaigners more ballast to make the case that a Green New Deal is absolutely necessary," Common Wealth think tank Director Mat Lawrence told The Independent. "The link between working time and GHG (greenhouse gas) emissions has been proved by a number of studies. Using OECD data and relating it to our carbon budget, Autonomy have taken the step to show what that link means in terms of our working weeks."

Stronge also linked his report to calls for a Green New Deal.

"Becoming a green, sustainable society will require a number of strategies – a shorter working week being just one of them," he said, according to The Guardian. "This paper and the other nascent research in the field should give us plenty of food for thought when we consider how urgent a Green New Deal is and what it should look like."

Amazon Employees for Climate Justice held a press conference after the annual shareholder meeting on May 22. Amazon Employees for Climate Justice

Amazon shareholders voted down an employee-backed resolution calling for more aggressive action on climate change at their annual meeting Wednesday, The Los Angeles Times reported.

Read More Show Less