•There is no shortcut to a healthy you, you must decide the route you’ll take on matters of your health.
•Boiling foodstuffs like arrowroots and sweet potatoes at night for your next breakfast can save you time and the likelihood of skipping the breakfast meal.
Fixing a healthy breakfast seems to be time-consuming, especially on weekdays when it is time for you and the workplace.
A healthy eating lifestyle starts with deliberate choices and personal sacrifices like waking up 30 minutes earlier than your usual waking hours just to have enough time to fix and eat or even carry a healthy breakfast at your workplace.
Enjoying a nutritious breakfast may provide long-lasting energy and keep you full for hours.
These food items should be high in fiber, protein, healthy fats, and micronutrients.
There is no shortcut to a healthy you, you must decide the route you’ll take on matters of your health.
Boiling foodstuffs like arrowroots and sweet potatoes at night for your next breakfast can save you time and the likelihood of skipping the breakfast meal.
Let us look at three simple healthy breakfast recipes which can take you less than 30 minutes to fix them.
- 1. Arrowroots (the boiled night before), 2 fried or boiled eggs, 2 ripe bananas, and a cup of tea or coffee.
- Arrowroots are a good source of fiber, many vital minerals, and vitamins like vitamin B9 its deficiency causes an increased risk of birth defects in pregnancy
- 2. Sweet potatoes (the boiled night before), scrambled eggs, an apple, and a cup of African tea, chocolate tea, or coffee.
- Sweet potatoes are a good source of beta-carotene which your body converts into active vitamin A.
- They are also a good source of fiber and many vitamins, antioxidants, and minerals.
- Eggs make a simple, nutritious breakfast choice. They’re an excellent source of complete protein which helps support muscle synthesis. They are much more affordable and cost friendly compared to other animal proteins.
As your journey to healthy eating continues you will find more time and even get interested in trying out new recipes.
Eating the same food for breakfast or any other meal can become monotonous and boring, but you can always cook the same food differently to give it a new look and taste.
For example, let us look at this bread recipe which can be healthier and more nutritious.
- 3.A nutrient-dense toasted bread
Bread, red capsicum, yellow capsicum, 2 eggs, and coriander leaves.
- Chop a few red and yellow capsicums into small pieces,
- Break the eggs into a bowl, and add salt to taste.
- Add the chopped capsicums into well-beaten eggs and mix the content well using a fork.
- Add coriander leaves.
- Heat a pan with oil and spread it well.
- When the pan is hot enough but not overheated, take two to three slices of bread and spread the content on one side. Place it on the pan and make sure the flame is adjustable. Cook one side until well done before flipping. Make sure the egg is well cooked to reduce the chances of getting food poisoning.
- Flip to the other side and add your egg content until well done while pressing inwards to make sure the egg inside is well cooked.
- Serve your toasted bread while hot with either tea, chocolate tea, coffee, or your healthy beverage of choice
Healthy benefits of ingredients used
- Both red and yellow capsicums are low in calories and exceptionally rich in vitamin C and other antioxidants. They are also rich in Pyridoxine -vitamin B6, important for the formation of red blood cells.
- A good amount of vitamin K1 is also available in both capsicums which helps in blood clotting and bone health. They are also packed with vitamins E, A, and B9 and minerals.
- Besides garnishing, coriander is rich in immune-boosting antioxidants and may help lower blood sugar. High blood sugar is a risk factor for type 2 diabetes.
- Having a healthy breakfast is an excellent way to start your day; if your breakfast is healthy, the rest of the meals are more likely to follow suit.
Lucy Chege is a registered and licensed nutritionist based in Kenya, proficient in medical nutrition therapy.
She is also the founder of Nutrition Therapy By Lucy.