Why is Breakfast Important?

Why is Breakfast Important?

“Breakfast is one of the most important meal of the day” Starting off the day with nutritious meal will allow you to make better choices throughout the day, including zapping those late-night snacks craving. Research suggest that consuming nutritious breakfast leads to better overall health and you are more likely to burn more calories throughout the day after having a heavy breakfast.

A good breakfast should be a combination of protein, fat and some fibre-filled carbs. Here are some great options for a good breakfast meal.

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1.Easy Overnight Oats

Oats are one of the best foods we can eat for various reasons. Since they are 100% whole grain, they’e are filled with fibre, protein, vitamin- B and minerals, including iron, calcium and magnesium. There is a fibre called beta – glucan present in oats, which can reduce the risk of heart disease and help improve cholesterol levels. This fibre also helps fuel your body’s probiotics, helping friendly bacteria to thrive and survive.

overnight oats

Homemade overnight oats recipe is easy to make. Oatmeal is a healthy simple breakfast that you can prepare ahead for a busy morning. You can add all kinds of ingredients to make it as healthy as you want, like berries, chia seeds, nuts, etc. Prepare it on a Sunday night and it can last all week. Whatever you add, it is simple to make. It takes about two minutes to put it together the night before, and then in the morning, breakfast is served.

How to make easy overnight Oats?

Easy Overnight Oats
1/2 cup oats
1 tbsp white granulated sugar 
1/2 tsp ground cinnamon
Pinch of salt
1 cup whole milk 
1/2 cup berries(of your choice) raisins, nuts, etc.
Steps to prepare
1.Take a mason jar and add in the oats, salt, sugar, and cinnamon. Stir the ingredients with a spoon. (You may also use a bowl if you like)
2.Now pour in the milk, you can use whatever you like. (Water, almond milk, coconut milk, etc)
3. Then add your fruits and stir everything together and then cover with the lid. Place in the fridge overnight. (need to soak them for at least 8 hours) 
4.The next morning remove the overnight oats from the fridge and give it a good stir. (you can add more fresh fruits if you like)
5. Eat them warm or cold

2.Apple Fritters.

Not only do apples taste delicious, but they come loaded with health benefits. Apples are extremely rich in antioxidants that help you to protect your cells from free radical damage caused by various factors, such as pollution, poor diet. medication, etc. They can improve gut health and reduce risk of stroke, high blood pressure, diabetes , heart disease, obesity, says Jessica Levinson, a culinary nutrition expert in New York.

The phrase “An apple a day , keeps the doctor away” may have some truth to it, so why not add it into your diet, directly or indirectly?

apple fritters

Homemade apple fritter recipe is such a yummy recipe to prepare for breakfast. For making apple fritters, all you need are a handful of easy to find ingredient and in no time your kitchen will smell amazing. The best part of this recipe is, you don’t have to wait for the dough to rise before you fry them, just mix the batter and fry in hot oil.

Delicious Homemade Apple Fritters

Apple Fritters
2 to 3 apples 
2 tbsp fresh lemon juice
1 cup all purpose flour
1/2 tsp salt 
1/2 tsp ground cinnamon 
1/8 tsp  ground nutmeg 
1 and 1/2 tsp baking powder 
3 tbsp white granulated sugar 
1 egg 
1 tsp vanilla extract 
1/2 cup milk (Almond or dairy/ non dairy) 
1 tbsp melted butter
Oil for frying
Steps to prepare
1. Wash,peel and cut the apples into small pieces and put them in a bowl. Pour the lemon juice over them and mix until well coated.
2. In another bowl, whisk together the flour, salt, baking powder, cinnamon, nutmeg, and sugar.
3. In a large bowl whisk the egg, vanilla extract and milk together.Add melted butter in the mixture and then add flour mixture and mix well with a spatula. Now add apples to the batter and fold them in.
4. Add two spoons scoop of batter into the hot oil.(1 inch deep) (350 F/175 C hot) Fry them for a few minutes on each side until nice and brown.Once cooked place them on a plate lined with a paper towel and then put them on a wire rack to cool. (This will help keep them crispy)
Ingredients for Glazing:
1 and 1/2 cups of powdered sugar 
2 tbsp water 
1. Add some water to a bowl and then add in the powdered sugar. Keep adding water and stir until you get the desired thickness you want.Dip them in, or drizzle the glaze over the apple fritters. Allow the glaze to dry for a few minutes and then serve.

3.Overnight Cinnamon Rolls

Cinnamon is one of the most popular spices, sprinkled on lattes and enjoyed in numerous dishes. For centuries it has been used as a medicine in traditional Ayurvedic and Chinese medicines. Expert nutritionist claim that it can help lower the risk of diabetes, reduce blood pressure and ease digestive discomfort.

It helps in losing visceral fat and supports weight loss. It’s one of the healthiest spice of all time due to its Antimicrobial properties. Having said that, when consumed in large doses, it can also cause liver damage.

cinnamon rolls without yeast

There’s nothing better than a big, sticky, warmly spiced cinnamon roll to have for breakfast. Homemade cinnamon rolls are so much better than any you would get at the stores. To prepare cinnamon roll is bit time consuming, but the end result is just amazing.

Learn how to make delicious Cinnamon rolls!

Overnight Cinnamon Rolls
Ingredients for Dough:
210 grams bread flour 
1 tsp dry yeast
2 tbsp white sugar 
150 ml lukewarm water
Raisins (optional)
3 tbsp Melted Butter
Extra flour for kneading
Oil for greasing
Steps  to prepare
1. In a mixing bowl combine  flour, yeast and white sugar and mix well. 
2. Pour in luke warm water and melted butter and mix well until a sticky dough forms. (make sure that water is lukewarm and not too hot or cold or else the dry yeast will not activate)
3. Then knead it for around 10 minutes using as much dry flour as needed to keep the dough from sticking. 
4. Form dough into a ball and place in a lightly greased bowl. Cover the bowl in cling film and leave to rise in a warm place over night. 
Ingredients for Filling:
3 tbsp melted butter
1 tbsp brown sugar
1 tbsp white sugar
1 tsp cinnamon 
Steps to prepare
1. Add white and brown sugar and cinnamon into a bowl and mix well. 
2. On a floured surface,roll out the dough to form a rectangle (around 1cm thick)
3. Spread melted butter all over the rectangle dough, making sure not to leave any sides or corners.
4. Sprinkle a thick even layer of your cinnamon-sugar mixture through out the dough. (Optionally sprinkle raisins over it) 
5. Starting from one end, carefully roll the dough up into a a perfect little log.
6. Using a sharp knife, cut the log into 3cm chunks.
7. Preheat the oven to 175C (350F) .
8. Brush each cinnamon swirl with melted butter and place the cinnamon swirl in a lightly greased baking tray, before placing in the oven and bake for around 30 minutes.
Ingredients for Glazing:
2 tbsp powder sugar
1/2 tsp vanilla extract
1 tsp milk
Steps to prepare
1. In a bowl combine all of your ingredients and whisk together until a smooth glossy glaze forms (optionally add more sugar and less milk for a thicker frosting)
2. Drizzle your glaze over the Cinnamon rolls, and serve, while still warm. 

4.Pumpkin Waffles

Pumpkin contains fibre in abundant and the fibre that it contains remove most of the toxins and harmful fats from the body. It is a strong source of vitamin A which repairs damage skin structure. Pumpkin contain high rate of zinc which prevents hair loss.

Though pumpkins are high in fibre, they are low in calories, which means they will make you feel full without adding overall food intake for the day. And if you are looking for a healthy way to fill up, then pumpkin waffles is a good go-to choice as pumpkins are rich in nutrients.

pumpkin waffles

Enjoy some delicious homemade pumpkin waffles made with whole grains and sweetened naturally with pure maple syrup. Crispy from the outside and fluffy on the inside, the waffles that won’t leave you hungry again.

Homemade Pumpkin Waffles

Pumpkin Waffles
 2 cups all purpose flour or plain flour 
1 tsp. ground cinnamon 
1/2 tsp. nutmeg (optional)
1/4 tsp. ground cloves (optional)
2 tsp. baking powder 
Salt as per taste
3 eggs
2 tbsp white granulated sugar 
1/2 tsp vanilla extract 
1 and 1/2 cups of milk (almond, dairy or non-dairy)
1/4 cup melted butter
1 cup of canned pumpkin puree 
Steps  to prepare
1. In a bowl whisk together the flour, cinnamon, nutmeg, ground cloves, baking powder, and salt.
2. In another bowl add the eggs and whisk them. Then add sugar and vanilla extract and whisk them in with the eggs. (you can add more sugar if you like it sweet)
3. Next, add milk, melted butter and the canned pumpkin puree. And whisk until smooth. 
4. Now, add the dry ingredients into the wet ingredients in batches and mix it in with the whisk or spatula. 
5. It’s time to cook the waffles, spray your waffle iron with cooking spray, and turn it on. Let it heat up for about 5 minutes and then add the waffle batter to the iron using a measuring cup. (Don’t add too much or else it will overflow )
6. Cook the waffles until nice and golden brown. (If you like them extra crispy leave them in the iron a little longer)
7. Now, that your waffles are ready, top it with butter and maple syrup, powdered sugar, or add whipped cream and enjoy (you can serve them however you like)

5. Banana Pancakes

Bananas are an excellent source of potassium which is an important mineral required by our body, they also supply vitamin B6, which is one of the water-soluble vitamins required by our body. Vitamins are best known for its support for a healthy immune system.

There are so many nutrients and healthy carbs present in a banana which provides quick and lasting energy. Bananas are rich in sugar, which provides an energy boost, and also fibre, which helps to slow down the processing of the sugar present in the banana, so having a banana pancake for breakfast is a good choice.

vegan banana pancake

Make these dairy and egg-free banana pancakes, with a fluffy, light texture. These pancakes are delicious and they are like any other pancakes in shape and texture, actually they are even better. Treat yourself with pancakes, topped with banana and maple syrup and you would love to make them over and over again.

Yummy Banana Pancakes

Banana Pancakes
1 ripe banana 
1 egg
1/4 cup milk ( you can use any dairy or non-dairy milk)
1 tsp vanilla extract
1/2 cup flour
1/2 teaspoon baking powder
1/4 teaspoon baking soda
Steps  to prepare
1.Peel the banana and mash it with a fork until smooth. . 
2.Add the egg, milk, and vanilla and whisk until it’s combined
3.Then add flour,baking powder, baking soda  
and whisk until everything is combined. Do not over mix.
4.Pour the batter onto the heated pan in three equal portions.
5.Flip over, once bubbles have formed on the surface of the batter.
(Cook for about a minute and a half, it also depends on how done you like your pancakes to be)    
6.Cook for another 30 seconds to a minute.
(again this will depend on how done you like your pancakes be)
7. Once your pancakes are done, transfer them on to a plate and enjoy with the toppings of your choice.

6.Oat And Chia seeds Porridge

Chia seeds are rich in fibre, protein and unsaturated fats, present in the form of Omega-3 fatty acids that are known for their anti-inflammatory effects. The combination of fibre, protein and fat are known to support a healthy heart and to stable blood-sugar levels.

They are not only rich in nutrients, omega-3 fat, antioxidants and fibre but they are also easy to prepare and can be added in porridges and smoothies. 

oats and chia porridge

Porridge can be an easy fix to a busy lifestyle. Porridge oats may not have changed, but the way we eat them has. Starting your day with oat and chia porridge for breakfast will definitely benefit in providing long-lasting energy.

How to make Oats and Chia Porridge

Oats and Chia seed Porridge
70 grams Oats
30 grams Flax and Chia seeds
200 ml Almond milk
100 grams Coconut yogurt (you can use dairy -free if you like)
20 grams dry fruits of your choice
15 grams fresh berries of your choice
Steps  to prepare
1. Soak the oats and seeds in 400 ml water overnight.
2. Pour the oats and seeds mixture into a pan with 200 ml milk and heat.
(Keep stiring until it bubbles and become thick)
3. Top it up with berries, dry fruits ,yogurt and enjoy.

7. Avocado Toast

Eating a diet that contains plenty of fruits and vegetables can reduce risk of health conditions. Studies have found that plant-based diet that includes foods such as avocados can help to decrease the risk of heart disease, diabetes and obesity. Avocados are high in antioxidants, such as lutein and zeaxanthin, which play an important role related to eye health.

There are various ways to include avocado to your diet. You can just sprinkle them with salt, pepper, paprika, balsamic vinegar, or lemon juice and eat or include them in salads or stuff them in a sandwich and enjoy.

avocado toast

Whether eaten for breakfast or lunch, avocado sandwich is a gift to your tastebuds., full of nutrients and healthy fats. This really quick and easy sandwich is great to boost your energy for the day.

Healthy Avocado Toast

Avocado Sandwich
2 Slices of Bread 
1 Avocado (medium)
Salt and Pepper (as per your taste) 
Red Onion (small)
Tomato (medium)
2 Eggs
Steps  to prepare
1. Toast your bread slices to your liking.
2. Prepare all the veggies by slicing them in small chunks. Make sure to cut them fine.
3. Clean the avocado, peel off the skin, remove the seed and place the flesh in a bowl. 
4. Add salt and pepper to taste and mash the avocado. 
5.Add finely chopped onion and tomato 
6.Combine everything together and to make avocado spread. 
7.Once the toast is cooled, apply the avocado spread and enjoy.
Top it up with scrambled eggs or you can also top it up with baked bacons if you fancy. Cut them into small pieces and add on top.

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