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You know breakfast is “the most important meal of the day,” so why not take 5 minutes and make it something incredibly special? Truly, that’s really all it takes to prepare something that your body and mind will appreciate the rest of the day. The easiest way to make a healthy, quick, and balanced breakfast is to use some of the most nutritious common and more exotic superfoods in certain pairings that will benefit you more than just a bowl of dry cereal or piece of toast. For breakfast, you want to make sure to take in some healthy protein, complex carbs, a little healthy fat, and plenty of vitamins, minerals and antioxidants.
Here are some great ideas to start your mornings out right!
1. Super Berries and Leafy Greens
No, don’t worry – you won’t be eating a salad with these healthy ingredients – you’ll be making superfood smoothie! The best fruits to use in the morning are berries because they’re incredibly nutrient-dense, filled with fiber, and extremely versatile. They work great in a spoonable meal, but also as a smoothie too because their low glycemic index means the smoothie won’t spike your blood sugar like a blender full of high-sugar fruits will. Cranberries, blueberries, raspberries, strawberries, blackberries, and even the more exotic acai, goji, and camu camu berry powder all work great in a smoothie. They’ve been linked to better brain function, better digestion, a healthier heart and a happier mood. Be sure to add some leafy greens like spinach, chard, kale, romaine, or other greens you enjoy to your smoothie for magnesium, fiber, Vitamin A and C, chlorophyll and natural protein. And of course, feel free to add any raw nuts, seed, or plant-based protein powder if you like too.
2. Oats and Berries
Oats are packed with soluble fiber and one of the most filling, inexpensive whole food superfoods you can buy. They truly are one of the most unique grains out there. If you’re sensitive to gluten, simply buy organic, gluten-free oats to prevent any cross-contamination. Oats’ fiber known as beta glucans, are some of the most powerful fibers known for staving off hunger, improving digestion, and lowering cholesterol. Oats are also a good source of potassium, magnesium, iron, protein, and very low in fat and calories. They’re also lower in starch and higher in fiber than most other grains. Pairing them with berries only benefits you further and will add a fresh piece of produce to the meal that’s also naturally sweet. Add some cinnamon for even better blood sugar stabilization, and some nuts and seeds if you like. One of our favorite recipes features raspberries, oats, sliced almonds, hemp seeds, and other superfoods you’ll love!
3. Flax and Quinoa
Quinoa is packed with protein (and even has all essential amino acids), making it a wonderful breakfast option as a breakfast porridge. It’s also a good source of potassium, iron, magnesium, and B vitamins, but essentially overall lower in fiber than you need in the morning. Adding flax (preferably freshly ground) is an easy way to add a tasty nutty fiber, and a powerful punch of omega 3 fatty acids. Flax is also one of the best types of fiber for your heart and it adds a little flavor to quinoa as well. Make a quinoa porridge with whole grain quinoa or quinoa flakes and even a healthy sweetener, some spices, and some non-dairy milk if you enjoy.
4. Chia and Berries
If you’re not into grains or smoothies, try having some chia cereal instead. While some refer to this as chia pudding, it’s a delightful cereal and can easily replace grains in the morning if you choose due to chia’s unique filling fiber. Chia is one of the most versatile ingredient in the kitchen and one of the healthiest too. Packed with omega 3’s, iron, folate, potassium, protein, and magnesium, it’s a food everyone can benefit from using. Use 2 tablespoons of chia, mix with some non-dairy milk, add some fresh berries for added antioxidants, fiber, and taste, and some healthy sweetener like stevia if you choose. From there, just let it sit for an hour or overnight in the fridge, and feel free to add any other ingredients you enjoy. Try a Breakfast Berry Smoothie With Cacao Drizzle and Chia Pudding.
5. Cacao and Coconut
Now here’s a combo you might not have seen coming in the breakfast meal, but it’s a great one to enjoy in a smoothie. These two healthy sources of fiber and fat are some of the best for packing in a great deal of nutrition and focus-boosting nutrients in a small serving. Cacao is the best source of iron, magnesium, zinc, fiber, and healthy fats you could ask for in one food. It can be enjoyed in a low-fat approach by using cacao powder, or you can consume a fattier version for a more filling meal in the form of raw cacao nibs. Whatever form, cacao is a great focus factor in the morning, free from the harsh effects you’ll get with multiple cups of coffee. Coconut provides medium-chain-triglyceride fats which help improve brain function and can aid in energy throughout the day It’s best to use coconut shreds or coconut flour (or yogurt or kefir) in place of coconut oil so you’re benefiting from the whole food. Be sure to add a fresh component to your smoothie if possible, either with some spinach (that you’ll never taste), some berries, or even a half a banana or some pumpkin puree for a creamy, lower sugar flavor.
All of these can be enjoyed in a flash in the mornings. If you’re making oats or quinoa, prep them the night before by letting them soak overnight in the fridge, which you can either consume as a cool porridge in the morning, or give them a quick heat on the stove in just 3-5 minutes.
What’s your favorite breakfast combo?
Learn How to Cook Plant-Based Meals at Home
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.
For those of you interested in eating more plant-based we highly recommend downloading the Food Monster App — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
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