Healthy Breakfast Ideas: Top 5 Breakfast Recipes

Breakfast is a meal in its own right and is very important in your day. This is the meal that will break the night’s fast and give you fuel for the day. And yes, breakfast should ideally cover around 20% of daily needs! So why deprive yourself or eat the same thing every day? Fill up on ideas with our 5 healthy breakfast ideas to start the day off right. Across the Atlantic, breakfast is a sacred moment. With cinema, TV series, and travel, the American breakfast has become the promise of a moment of ultra indulgence. Which is for us a moment of everyday life and for us much more unique. The American breakfast includes:

• pancakes
• honey or maple syrup or spread
• smoothie
• granola
• fruit salad

Why avoid sugar for breakfast?

Because we are discussing healthy breakfast ideas, it is better to have a light hand on the sugar because it is what causes the famous 10 or 11 am craving. Without even realizing it, you can ingest up to 20 small white squares by following the model of a “balanced breakfast”: a cereal product, a dairy product, a drink, and possibly a piece of fruit.

White bread or corn-flakes, jam, fruit juice, yogurt… All of these products contain sugar, sometimes in large quantities. However, science has shown its many harmful effects: weight gain, fatigue, irritability, skin problems, diabetes, etc.

Worse, sugar calls for sugar. The more you ingest, the more you crave. In fact, in reaction to the rapid rise in the level of glycemia in the blood, the pancreas produces insulin to lower it… Up to hypoglycemia. And bam, which usually results in a craving for sweets. A real vicious circle, with the risk, over time, of developing insulin resistance and therefore type 2 diabetes.

First steps towards a healthy breakfast: limit sugar

Of course, glucose is necessary for our body to function: it is the fuel for the brain and muscles. But the excess sugar turns into fat and can lead to weight gain, disease.

To minimize our daily intake, we can start by eliminating the added sugars present in processed industrial foods (which almost all contain them) or in hot drinks, pastries, etc. that we sugar ourselves.

Know that the most difficult is this phase of “detoxification” of sugar: once the habit is lost, you quickly find this disgusting taste.

If you can’t do without it, at least prefer the more natural and therefore less refined forms: honey, agave syrup, maple syrup, coconut sugar, muscovado sugar.

What is the difference between natural sugar and refined sugar? 

In itself, nothing: the effects are the same on health. But natural sugars are present in foods that have not been drained of their nutrients and properties! For example, fruits are full of vitamins, minerals that industrial cakes do not contain. Honey is antibacterial, helps fight against coughs, unlike white sugar from beets, which provides nothing other than a sweet taste.

In short, rethinking your breakfast outside of habits and clichés is a first step in improving your health and your energy level!

Healthy Breakfast Ideas

What To Eat As A Healthy Breakfast?

1. Eggs

A balanced salty breakfast will be rich in protein and fat. It may also contain carbohydrates, provided by whole grains. Therefore, the first and foremost of the healthy breakfast ideas are eggs, which are often a part of a paleo diet.

Eating salty in the morning has many health benefits:

• Lose weight or maintain a healthy weight.
• Be full in the long run.
• Regulate your hunger so as not to snack in the morning.
• Reduce your food consumption throughout the day.
• Reduce your sugar intake.
• Regulate blood sugar and insulin production.
• Improve muscle mass gain in those practicing bodybuilding.

In fact, by eating salty food in the morning, you automatically consume more proteins and fats than with a sweet breakfast, thus a healthy and balanced breakfast with eggs.

Examples of salty, balanced, and healthy breakfasts

To start, I will detail several balanced, healthy, dietetic, simple, and relatively quick recipes for your breakfasts. This allows you to determine which ones are right for you.

Recipe 1: Avocado Toast, Eggs, Cheese

For this recipe, all you need to do is purchase the following ingredients:

• 2 slices of wholemeal bread, with cereals, rye, or small spelled.
• 2 organic eggs raised in the open air.
• 1 lawyer.
• Goat cheese (optional).

Instructions to follow:

1. Toast your bread in the toaster.
2. Meanwhile, heat a pan over high heat with a little coconut oil.
3. Cook your eggs, fried or scrambled, according to your preferences.
4. Cut your avocado into slices, then put it on your bread.
5. Then place an egg on each toast.
6. According to your taste, add salt, turmeric, black pepper, goat cheese, squash seeds, to your toast.

Recipe 2: Scrambled Eggs, Bacon, Vegetables

Here are the ingredients to plan:

•  2 organic eggs raised in the open.
•  3 slices of bacon.
•  Vegetables of your choice: spinach, tomatoes, asparagus, mushrooms.
•  Coconut oil or olive oil.

Instructions to follow:

1. In a large pan with a little coconut or olive oil, brown your vegetables over medium heat for 3 to 5 minutes, to soften them.
2. Then add your bacon, to make it lightly browned.
3. Separately, or in the same pan, heat your fried eggs.
4. Serve the whole thing on your plate by adding salt, black pepper, flax seeds …
5. If you wish, you can add a slice of toast.

Recipe 3: Omelette with Mushrooms and Arugula

You will need the following ingredients:

• 3 organic eggs
• Coconut oil, for frying.
• Grated cheese.
• ¼ red onion, chopped.
• 4 large mushrooms, sliced.
• Salt and pepper.

Instructions to follow:

1. Crack the eggs into a bowl with a pinch of salt and pepper. Mix the eggs with a fork.
2. Melt the coconut oil in a pan over medium heat. Add the mushrooms and onion to the pot, stirring until tender.
3. Pour the eggs into the pan, cover the mushrooms.
4. When the eggs are almost cooked, add a little cheese.
5. Using a spatula, gently lift the edges of the omelet, then fold it in half.
6. Once golden, serve the omelet on your plate.
7. Ideally, accompanied with a few arugula leaves or salad.

2. Homemade Muesli 

Remember, I was talking about making your own Muesli (a mixture of oatmeal, seeds, and fruit) because, in fact, commercial mixtures are full of added sugars! 

We are starting to find preparations made from natural flakes mixed with dried fruits, but they are overpriced! As you are never better served than by yourself, the idea is to concoct your own recipe. 

• 8-10 teaspoons of oatmeal or small spelled (if gluten is not a problem), buckwheat, chestnut, quinoa, millet
• 5 teaspoons of applesauce or mashed potatoes (no added sugars!)
• 20 ml (a glass) of vegetable milk (soya, oats, hemp, almonds, hazelnut)
• A handful of oilseeds (almonds, cashews, hazelnut) or 2 teaspoons of seeds (sesame, squash, flax (ground), chia, hemp)