Rose's recipes #1 : healthy breakfast recipes

Whether you're going to work or staying home, nothing is more important than getting up on the right foot. So what better way to start the day than with a healthy and balanced breakfast? Indeed, a healthy diet can help you achieve your fitness goals quicker, espeially for weightloss. So what are you waiting for? Try out my favorite healthy breakfast recipes specially prepared by me.

How to quickly make a  healthy breakfast?

Breakfast is a very important meal for the body. Numerous studies have shown the importance of a balanced breakfast to prevent overweight and related health problems. Not all breakfasts are equal. Especially since supermarkets are full of breakfast products intended to make our lives easier, but which are not always balanced: pastries, cookies, cereals, industrial fruit juices, etc.

If you want to lose weight, or stay fit you must respect certain rules concerning the composition of a good balanced breakfast. Here is what you should take in the morning; carbohydrates (sugars, starches and fiber), proteins and fats, as well as vitamins and minerals. For a balanced, nutrient-rich breakfast, it is helpful to know the sources of the different nutrients. 

Carbohydrates

- Bread and cereals provide you with starches (or slow sugars) and some fast sugars. Choose whole-grain products and those rich in cereals, because they provide more fibre

- Fresh or dehydrated fruit contains fructose (sugar naturally present in fruit), fiber and a large number of vitamins and minerals. They are perfect for starting the day. 

Proteins 

- The egg is the most complete protein (because it contains all the amino acids). It is also versatile: it can be prepared in different ways or integrated into sweet or savory recipes. 

- Dairy products (milk, yogurt, cottage cheese and other cheeses) are also good sources of protein, calcium and vitamin D. 

Lipids (or fats)

Don't be afraid, your cells need them. But bet on quality, by consuming: butter, nuts (walnuts, hazelnuts, almonds...), seeds (sunflower, flax) and avocado. They provide energy and fat-soluble vitamins.

Hydration

You can start your day with a large glass of water or a cup of hot water. Then, with your breakfast, have a coffee, tea or herbal tea (if possible, without added sugar). If you like fruit juices, be aware that they are high in sugar, even homemade ones (without added sugar), so drink them only occasionally, and in moderation.

5 quick healthy breakfast recipes for breakfast

Overnight oats with fruit

Ingredients

1/3 to 1/2 cup liquid such as dairy milk, almond, cashew or coconut milk

1/3 to 1/2 cup old-fashioned rolled oats

1/3 to 1/2 cup yogurt, optional

1 teaspoon chia seeds, optional but highly recommended

1/2 banana, mashed, optional

Serving suggestions: fruit (fresh or dried), nuts, nut butter, seeds, protein powder, granola, coconut, spices, citrus zest and vanilla extract

Directions

1. Add the desired amounts of milk, oats, yogurt, chia seeds and banana to a jar or container and give them a good stir. Refrigerate overnight or for at least 5 hours. 
2. In the morning, add additional liquid if you'd like. Once you achieve the desired consistency, top with fruit, nuts, nut butter, seeds, protein powder, granola, coconut, spices, zest or vanilla extract.

Rosemotivates Cooking Note

The mixture will keep for up to 2 days. If you don't add the banana, up to 4 days. However, once you are experienced, you'll have no problem whipping up another batch midweek if needed!

Smoothie Berries banana

Ingredients

- 3/4 cup frozen strawberries or berries mix

- 1 Banana

- 1 small handful spinach 

- 1 cup oat/ almond milk 

- 1 scoop protein powder vanilla flavor)

- 1 portion of green

Directions

Put all ingredients into a blender and blend until smooth. I personally love to have it with some yummy grain free granola.

Rosemotivates Cooking Note

A ripe banana adds most of the naturally occurring sugars you need, and it always seems you have a lonely remaining banana, making it a great candidate for a banana smoothie.

Avocado & egg on toast 

Ingredients

- Butter with Canola Oil

- 1 large Land O Lakes® Egg

- 1 slice multi-grain bread

- 1 half avocado, peeled, pitted, sliced

- Sliced spinach, as desired

- Pepper, to taste

Directions

1. Crack eggs into small bowl; set aside. 
2.  Heat 1 tablespoon Butter with Canola Oil in 8-inch nonstick skillet over medium-high heat until sizzling. Add egg to pan, tipping pan towards back of stove slightly, to prevent white from spreading. Cook 2 minutes or until whites are almost set. Cover pan and let steam until yolks are set or to desired doneness. 
3. While eggs are cooking, lightly toast bread. Spread with remaining Butter and Canola Oil; top with sliced avocado and spinach, as desired. Place fried egg on top.
4. Sprinkle with pepper.

Rosemotivates Cooking Note

For some extra protein I love to have this egg toast  with a slice of turkey bacon. Yum!

Peanut Butter & banana Toast

Ingredients

- 1 slice of toast

- 2 tbsp. peanut butter

- 1 drizzle of maple syrup

- 1 banana, sliced

Directions

1. Spread the slices of toast with peanut butter.
2. Place banana on top.
3. Drizzle with maple syrup

Rosemotivates Cooking Note

With this quick and healthy recipe, you can make a deliciously decadent toast with peanut butter, I love to add a little rasperry jam to add more sweetness.

Greek yogurt bowl with granola and fruits

Ingredients

- 100g of plain yogurt

- 2 tbs of granola

- 1 banana

- 2 tbs of flax seeds

- 1 tbs of coconut powder

- 1 handful of frozen raspberries

Directions

1. Arrange the yogurt in the bowls.
2. Slice the banana.
3. Divide the granola, banana, flaxseed, coconut powder and raspberries among the bowls.

Rosemotivates Cooking Note

Replace bananas with fruits of the season.

No matter how busy we may be, having a healthy breakfast can set you up for a successful day. This is it for today's pick of ny favorite quick and heathiest breakfast. Let me know how you like the recipes  in the comments.



xx

Rosemotivates