Make any of these 5 easy and healthy breakfast recipes for when you’re rushing out of the house to start your week! These are quick recipes all under 30 minutes.
We all know it is important to slow down, and start your week on a refreshed note, but Monday mornings are always a rush. I know many people that don’t eat breakfast until noon or their first meal of the day is lunch. This concept can actually do more harm than good.
Let’s first look at the word ‘breakfast’. It’s the first meal of the day to break your sleep fast. During your sleep, you have not drank or eaten anything, and if you’re an individual that eats dinner really early, your body would have gone with no food or water for several hours.
In order for your cells and organs to function, they need energy. According to Dr. Allott, your glucose (brain fuel) levels drop when you’re asleep, and this sends signals to your liver to start producing hormones to cope with the lack of energy so the brain can function. These hormones include adrenaline (a hormone for fight or flight response). The side effects of adrenaline are anxiety, headaches, high blood pressure, and restlessness. Additionally, a study conducted by the University of Nebraska concluded that skipping breakfast increased free cortisol levels in the body (cortisol is your primary stress hormone). Cortisol is important for the body as it aids the release of glucose in the blood for the brain absorb it. This helps your brain to function correctly. However, if there is a consist high level of cortisol in your body, it can lead to increased inflammation and a weakened immune system.
In recent times, weight-loss diets such as intermittent fasting (IMF) have trended. Although it may be beneficial for some individuals, it’s important to look at your lifestyle and see what your bodily needs are. Moreover, it is vital to speak with your health practitioner before considering such diets as it may affect your body differently than others. This article by Medical News Daily mentions that most of the research on IMF has been done on animals, and there is limited research on the long-term human implications of this.
I used to fast intermittently for a good year and a half. It did help a lot with weight loss. However, I noticed I was extremely tired, light headed and I did not have a lot of energy. I frequently got headaches and my hormones were out of order. I started incorporating breakfast back into my diet 3 months ago I am so much calmer in the mornings, and full of energy to work out.
Here are my 5 go-to breakfast recipes for you and the whole family that are quick, easy and delicious!
1. Masala Chai Breakfast Bites
Masala Chai Breakfast Bites
Ingredients
- 4 cups whole grain rolled oats
- 1.5 cups masala chai click this link for the recipe
- 1/4 cup almonds
- 1/4 cup pumpkin seeds
- 1/4 cup dark chocolate chips
- 3 tbsp chia seeds
- 2 tbsp flax seeds
- 2 tbsps maple syrup
Instructions
- In a large bowl, mix all the ingredients together
- Place the mixture in a parchment paper covered baking tray (I used a 20cm by 20cm baking square tray that was about 1-2 inches deep. This didn't fit the entire tray, but it covered about 3/4 of it)
- Flatten the mixture to your desired height. You can garnish with some extra chocolate chips or sesame seeds here
- Bake this for about 10-15 minutes, at 175 degrees Celsius, until the edges are slightly brown.
- Once it has finished baking, let it cool down completely before you cut it into squares. You can prepare this the night before and leave it in the fridge overnight for the morning.
2. Sweet Carrot Pancakes For The Whole Family
This recipe is made using Double Happiness Carrot Pancake Premix
Sweet Carrot Pancakes
Ingredients
- 3 tbsps Carrot Pancake Premix from Double Happiness
- 40 ml water or milk depends on your choice
- 1/4 mashed banana or 1/4 cup of chopped berries optional
Instructions
- In a large bowl, whisk all the ingredients together
- Using a nonstick frying pan and 1/2 tbsp of butter or avocado oil, and let it melt over medium to low heat
- You can use a silicone heat-proof mold to make cute shapes with the pancake
- Once the liquid turns solid in the pan, flip it over to ensure both sides are golden brown
- Serve with extra butter or maple syrup. Garnish with extra berries and/or banana
3. Sumac Omelette
Sumac Omelette
Ingredients
- 2 eggs whisked
- 1/4 tsp sumac
- 1/4 tsp curry powder
- 1/4 tsp za'atar
- 1/8 tsp salt
- 1/8 tsp pepper
- 1/8 tsp chilli flakes
- 1/8 tsp garlic flakes (or fresh garlic)
- a pinch of saffron strands
- 2 tbsp cream
- 2 cherry tomatoes minced
Instructions
- In a large bowl, whisk all the ingredients together
- Preheat some butter in a nonstick skillet/frying pan over medium heat.
- Pour the eggs and stir the mixture until it slowly starts to solidify
- Turn the edges over towards the center of the pan, and then flip. This will create a oblong shaped omelette to go over your toast.
- Garnish with extra saffron strands and za'atar
4. Barberry & Pistachio Waffles
Barberry & Pistachio Waffles (Vegan)
Ingredients
- 1/3 cup unbleached all-purpose flour
- 1/3 cup whole grain rolled oats
- 1 tbsp barberries
- 1 tbsp chia seeds
- 1 tbsp sliced pistachio
- 1 tbsp organic brown sugar
- 1/8 tsp baking soda
- 1/2 cup plant-based milk
Instructions
- In a large bowl, whisk all the dry ingredients together
- Add the milk to the mixture and stir
- Oil the inside of your waffle maker. Make sure the crevasses are fully oiled or buttered.
- Preheat the waffle maker over medium to low heat
- Once the waffle maker is warm enough, pour the mixture into the waffle maker and shut tight.
- Wait for about 3 full minutes before you open and check how it's cooking.
- Once you see the mixture solidify, flip the waffle maker over to release the edges of the waffle to the other side and cook.
- Once its brown and crisp, transfer the waffle over the a plate garnished with vegan cream cheese, and maple syrup.
5. High Protein Granola Mix
High Protein Granola Mix
Ingredients
- 1 scoop vegan protein powder I used BodyLogix Vegan Protein Powder for this one
- 4 tbsp pumpkin seeds
- 2-3 tbsps chocolate chips
- 1/2 cup organic oats
- 50g white almond butter any nut butter will do
- 1/3 cup blueberries
- 100g organic high protein mix from Real Good Foods
Instructions
- In a large bowl, mix all the ingredients together
- Spread it out over a parchment covered baking tray
- Toast the mixture in the oven for 15 minutes at 160 degrees Celsius
- Store it in an air-tight jar and use within 1 week
Others To Try
Crispy Potato Rösti and Mediterranean-style cheese toast
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