They say that breakfast is the most important meal of the day, and it’s true! Studies have shown that eating breakfast every morning, even if it’s something as small as a banana, can improve concentration and focus, and give you more strength and endurance when working out or engaging in physical activity. In reality, it’s hard to meet someone who doesn’t love breakfast already. Honestly, there’s nothing a good bagel sandwich or stack of waffles can’t fix, whether you eat it in the morning or late at night. Even so, many of us simply swap a nutritious breakfast out for something quick to grab on the go, like a granola bar, or don’t even eat breakfast at all. And while coffee is always a good go-to in the morning, especially after you are up until 3 AM writing papers, studying for finals, and freaking out over the text you sent to the guy you’re interested in (believe me, we’ve all done it), it simply doesn’t do the job that a good balanced breakfast can. As finals approach, with summer shortly after, it’s important that you are eating healthy meals that power you up without filling you out. Check out some of these great breakfast options to help you achieve those grades and that summer body you’ve been working towards since January!
Berry and Yogurt Smoothie
The best things about smoothies is that you can make them the night before and put them in the fridge overnight so that it’s ready when you have to run out the door. This simple and delicious recipe is great for those busy mornings when you are on the go and don’t have time to stop and cook. Homemade smoothies also have much less sugar than one you might buy at a smoothie shack. Blueberries are a great source of antioxidants and the yogurt is a great source of dairy. Try to opt for milk when choosing a liquid to put in it to get even more protein and dairy, or even a little water can help make it blend more easily and still make it taste great.
- ¾ cup fresh blueberries
- ¾ cup fresh blackberries
- 3 ounce package plain Greek yogurt
- 1 cup vanilla soy milk
- 1 whole banana
- Add all of the ingredients to a blender.
- Pulse for 30 seconds, stir and pulse for an additional 30 seconds.
- Pour into two glasses and serve immediately or refrigerate until ready to serve.
Avocado Toast with Egg
An ever-growing health trend, avocados have become so popular that they have been incorporated into every type of meal, including breakfast. A popular snack is avocado on toast, but why settle for a snack when you can have it for breakfast with egg on top? Yes, it is a little strange but it tastes amazing and is high in protein and healthy fats for your body. You also get a good amount of carbohydrates from the toast to get your energy levels up to start your day!
- 2 eggs (fried sunny side up)
- 2 slices of bread (toasted)
- 1 small avocado
- 1 teaspoon lime juice
- Sea salt + black pepper
- Parsley (optional for topping)
- Prepare toast and fried eggs to personal preference.
- Peel and mash avocado with the lime juice, salt and pepper.
- Spread avocado evenly on each slice of toast then top each with a fried eggs and additional seasonings you prefer. Serve immediately.
No, you did not read that wrong. That does in fact say egg muffins, and they are completely adorable to look at and nutritious to eat! Eggs are a great source of protein and studies have shown that eating them can make you feel fuller longer. The veggies in this add both a pop of color to the meal and of course protein, protein and more protein. Both the veggies and the eggs are also packed with minerals, nutrients, and tons of antioxidants. So, not only will you be feeling you best, but you will be looking it too!
- 1 bell pepper
- 3 spring onions
- 4 little cherry tomatoes/one normal tomato
- 6 Eggs
- 1 tsp salt
- 12 slot muffin tin
- Baking paper or muffin cups (only if you don’t have a nonstick muffin tin)
- Preheat the oven to 200°C/ 390°F.
- Wash and dice pepper, onions and tomatoes and put them in a large mixing bowl.
- Add the eggs and salt and mix well.
- Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups – definitely saves time on doing the washing up)
- Pop the tray into the oven for 15-18 minutes or until the tops are firm to the touch. Remove from oven and let cool.
PB and Banana Waffle Sandwich
Peanut Butter and Banana have always been a delicious combination, and now you can crank it up another level by having PB and banana waffle sandwiches for breakfast in the morning. Peanut butter, in small amounts, is a great source of fiber and protein, and bananas are chock full of potassium. Slathered between two whole grain waffles, you are getting the perfect balanced breakfast that will leave you satisfied and full.
- 2 whole grain waffles
- 1-2 tablespoons of natural peanut butter (creamy or crunchy!)
- 1 Banana (peeled)
- Toast waffles
- Spread peanut butter on each side
- Place slices of banana on each side
- Sandwich together and slice in half (if desired)
Vegan Blueberry Flax Breakfast Muffins
Though one of the more complex breakfast recipes to make, this is definitely worth the extra time put in! These homemade muffins are completely vegan, and they can also be made gluten free too! These versions are much healthier than any store bought muffins, which are packed with sugar and preservatives and have no nutritional value whatsoever. To add some sweetness, spread on a little jam or butter when they are warm and just fresh out of the oven.
- 2 cups oat flour (can make with 2 cups rolled oats processed in a food processor or blender until fine powder forms)
- 1/4 cup ground flax (can sub chia seeds)
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 1 teaspoon vanilla extract (optional)
- 4 tablespoons coconut oil, melted (can sub canola)
- 1 cup almond or soy milk + 1 teaspoon vinegar, left to sit for at least 10 minutes
- 1/2 cup apple sauce or 1/2 mashed banana
- 1/2 cup – 1 cup brown sugar (depending on level of desired sweetness); can also sup 1/3rd-1/2 cup maple syrup or honey
- 1 1/2 cup fresh or frozen blueberries
- Preheat oven to 375°F.
- In a cup or bowl, combine almond milk and vinegar and allow to curdle, at least 10 minutes.
- In a large bowl, combine flour, flax seed, baking powder, salt, and cinnamon. Mix together well.
- Add apple sauce, melted coconut oil, sugar and/or maple syrup, almond milk + vinegar mixture to bowl with flour. Mix gently until just combined. Fold in blueberries.
- Grease or line a 12-tin muffin tray. Fill each spot about 3/4 of the way full with muffin batter. Place into the oven for 25-35 minutes until puffed, golden brown, and a toothpick inserted in the center of the muffin comes out clean upon removal. Allow to cool (or don’t) and enjoy. Store in an airtight container or Ziploc bag for up to 4 days, and/or freeze.
By Annie O’Sullivan