The first, foremost and the most important meal of the day is and has always been Breakfast. Breakfast is an English word that basically means breaking the fast. Breakfast is consumed all over the world in different ways and also includes a variety of food items. Breakfast is a great time to eat together as a family when conceivable. Setting up great breakfast propensities in youth and keeping up them while growing up might be a significant factor in lessening the commonness of breakfast skipping and growing great dietary patterns that endure forever.
Due to our hectic morning routines we easily let go of our breakfast. This is where it all goes wrong. It is always best to spare a few minutes before you leave for work, school or college to sit down and have breakfast.
Because of the shortage of time in the morning, people have started coming up with on the go and overnight breakfast options which are healthy, are loaded with nutrients and the best of all they keep you full and give you energy to function throughout the day.
Following are some of the amazing on the go and overnight breakfast recipes that you can make easily and also don’t take much of your time. The best part, you don’t need to take out time to have it. You can eat it on your bus, while driving to college or work or even in your snack time, if you get one. Let’s check out the following recipes:
Overnight Peanut Butter Oats:
It’s never easy to let go of even a small tea spoon of peanut butter. The best thing you can do with that almost empty jar is to turn that into your oat jar. All you need to do is fill the jar with oats, mix and refrigerate overnight. You will have delicious and healthy peanut butter oats in the morning. Following is the recipe for overnight peanut butter oats:
- 1/3 cup oats
- 1/3 cup greek yogurt or any yogurt of your choice
- 1/2 cup milk
- 1 tbsp chia seeds
- 1/2 cup frozen berries or any fruit of your choice
- Left over peanut butter
Let it sit overnight and wallah, you have an on the go healthy breakfast for yourself and making it won’t even take a lot of your time.
Mornings almost feel incomplete without eggs. Whether they are half cooked sunny side up, benedicts egg, an oozing cheese omelet or a sausage and spinach omelet, eggs are just ah-mazing. Here we have an easy egg muffin recipe which is healthy and loaded with your favorite vegetables which you can make in no time and be on your way. Check out the recipe below:
- cooking spray
- 6 eggs
- salt and pepper to taste
- 1/2 cup cooked chopped spinach excess water removed
- 1/3 cup crumbled cooked bacon
- 1/3 cup shredded cheddar cheese
- Diced tomatoes and chopped parsley
- Preheat the oven to 375 degrees. Coat six cups of a cupcake tin with cooking oil or line with paper liners
- Break the eggs into a bowl. Mix the eggs until smooth, this will not take much time at all
- Add the spinach, sausage and cheddar to the egg blend and mix until all is incorporated well
- Pour the egg mixture equally in the baking tray
- Bake for 15-18 minutes or until eggs are properly cooked
You can eat them immediately and save the rest for later. The best thing about these egg muffins is that you can keep them in the refrigerator for three to four days or you may even freeze them for later use.
Banana Chocolate Smoothie:
Who doesn’t love a good banana chocolate smoothie and why would you miss a chance to have it in the morning. It is not only healthy and delicious, of course because its chocolate but it is also easy to make and you can have it on the go. Following is the quick and easy recipe to make yourself an on the go healthy banana chocolate smoothie:
- 1 frozen banana
- 1/2 cup light vanilla or chocolate almond milk
- 1 tablespoon cocoa powder
- 2 tablespoons fat-free Greek yogurt
- 1 teaspoon honey
Blend all these ingredients in a blender and you have yourself a healthy and nutritious quick banana chocolate smoothie.
How fun would it be if you could turn your favorite yoghurt flavor into an oat popsicle. Let’s check out the recipe below:
- A cup of your favorite flavored yogurt
- Choice of fruits
All you have to do is mix the yogurt with granola and top with your favorite fruits. Mix and cover the cup with a cap. Cut through the cap and insert an ice cream stick. Freeze the cup overnight and you will have for yourself a popsicle loaded with nutrients and a healthy on the go breakfast.
There is not one person on this planet who wouldn’t love pancakes and that too banana pancakes with a side of maple syrup or chocolate syrup to go with. Pancakes are easy to make and always a healthy option for breakfast. They do not take long to cook at all. Check out the easiest recipe for banana pancakes below:
- A cup of flour
- 2 tbsp. of sugar
- 2 tsp. baking powder
- 1 egg
- 1 cup of milk
- 2 bananas peeled and mashed
- 2 tbsp. butter or oil
Mix all the ingredients together in a big bowl. You can either do it by hand or use a hand mixture as well to speed things up more. Pre-heat your pan and add some butter in it. These take 1-2 minutes to cook. Serve with maple syrup or chocolate syrup.
People who function without coffee may have super powers but coffee is definitely needed to kick start every day and feel fresh and awake. Following is a recipe of some healthy and on the go coffee muffins that can be a source of your morning coffee and you don’t even have to worry about it spilling on your clothes like your coffee. Check out the recipe below:
- 1 3/4th cup of flour
- ½ cup butter
- 2 tsp. baking powder
- 1 cup sugar
- 1 cup sour milk or sour cream
- 1 tsp. vanilla extract
- 2 eggs
- 1-2 tbsp. of coffee (mix 1 tbsp. of coffee with a little hot water)
Mix all the ingredients together. Pour the muffin mixture in a lined muffin tray and bake for 20 minutes or until a toothpick comes out clean. Now you have these healthy, on the go coffee muffins. You can keep them in the fridge for later or even take them along with you for a quick snack during the day.
Benefits of Consuming Breakfast:
Breakfast supplies the body and mind with fuel after a good night’s sleep. Without breakfast you are viably running on an empty stomach, such as attempting to begin the vehicle with no petroleum!
- Breakfast ought to be consumed within two hours of waking
- A solid breakfast ought to give calories 20-35% of your everyday calories that are to be consumed (GDA).
Other than supplying us with vitality, breakfast sustenance’s are great wellsprings of significant supplements, for example, calcium, iron and B nutrients just as protein and fiber. The body needs these basic supplements and research demonstrates that if these are missed at breakfast, they are more averse to be made up for later in the day. Foods grown from the ground are great wellsprings of nutrients and minerals so attempt to incorporate a part of the most important five food groups at breakfast, regardless of whether that be a banana or glass of organic juice.
Breakfast can be useful for waistline as well, researchers say and is demonstrated that the individuals who have breakfast are less inclined to be overweight and bound to be inside their optimal weight territory contrasted and breakfast skippers. In the event that you skip breakfast, you’re bound to go after high sugar and greasy snacks early in the day.
Breakfast additionally reestablishes glucose levels, a fundamental sugar that is required for the mind to work. Many studies have indicated how having breakfast can improve memory and focus levels and it can likewise make us more joyful as it can improve disposition and lower feelings of anxiety. In concentrates among kids, breakfast can improve achievement, conduct and has been connected to improved evaluations. Much the same as some other organ in the body, the mind needs vitality to getting work done.
Individuals’ vitality needs change contingent upon the levels of physical activity and how they spend their life. However, normally men require more vitality than ladies. Developing kids require a ton of vitality, for instance young men matured 7-10yrs ought to expend approx. 1970 kcals every day, and young ladies matured 7-10yrs ought to expend approx. 1740 kcals. For grown-ups, men require approx. 2500 kcals and ladies approx. 2000 kcals every day. So, this explains why breakfast is the most important meal of the day. dde