If you love breakfast as much as I do, making better choices can really help your health and even help you lose a few pounds. This is especially important as we get older because our bodies don’t handle blood sugar as well, which can leave us feeling tired and craving sugary snacks. The key is to have a breakfast that includes protein (like eggs and yogurt), healthy fats (like avocado, nuts, and seeds), and fiber (from whole grains, fruits, and veggies). This mix helps keep your energy steady by slowing down how sugar enters your bloodstream. Here are three easy and healthy breakfast ideas to try:
- Flour-Free Pancakes
These pancakes are simple to make and use ripe bananas. They’re packed with protein and taste great with fresh fruit or warmed frozen berries. You can also add Greek yogurt for extra protein.
Ingredients:
- 2 tbsp oats
- 2 tbsp Greek yogurt
- 2 large ripe bananas
- 2 eggs
Method:
- Blend the oats until they turn into flour. Add the other ingredients and blend until mixed.
- Heat a non-stick frying pan with a little olive oil. Pour small scoops of the mixture into the pan (about 8 cm wide).
- Cook for three minutes on one side, then flip and cook until golden on the other side.
- Quick Smoothie
This smoothie is perfect for busy mornings. It’s quick to make, easy to take with you, and full of nutrients. It has about 10g of fiber and over 10g of protein.
Ingredients:
- 4 walnut halves
- 1 tbsp chia seeds
- 1 tbsp flaxseeds
- 1 small banana
- 100g frozen berries
- 100g Greek yogurt
- 100ml semi-skimmed milk
Method:
- Blend the walnuts, chia seeds, and flaxseeds for about 20 seconds.
- Add the banana, berries, and milk, then blend until smooth.
- Drink right away.
- Baked Eggs with Tomatoes and Lentils
This warm dish is filling and provides nearly half of your daily protein and fiber needs in one bowl. It takes some time to cook but tastes even better the next day, so you can make it ahead of time.
Ingredients:
- 1 tbsp. light olive oil
- 1 small red onion, sliced
- 1 clove garlic, grated
- 1 red pepper, chopped
- 1 can chopped tomatoes (400g)
- 1 can lentils (400g), drained and rinsed
- 1 tsp ground cumin
- 1 tsp paprika
- ½ tsp dried red chili flakes
- ½ tsp brown sugar
- A squeeze of lemon juice
- 4 eggs
- Salt and black pepper
- 50g feta cheese
Method:
- Heat oil in a medium pan. Add the onion and sauté until soft.
- Add garlic and red pepper; cook for another five minutes.
- Stir in tomatoes, lentils, spices, sugar, lemon juice, and a little water; simmer for five minutes.
- Make four wells in the mixture and crack an egg into each one. Season with salt and pepper, cover the pan, and cook for about 10 minutes until the egg whites are set but yolks are still runny.
- Crumble feta cheese on top before serving.
These breakfasts are not only easy to prepare but also delicious and nutritious! Enjoy!
