Healthy and satisfying are the two main requirements for an American breakfast. Tree Classics shares with you 10 must-have dishes to help you start your day right.
Photo by ralph and jenny via Flickr CC BY 2.0
1. Maple-Glazed Pears and Cereals
Eating tasty maple-glazed pears and cereals for breakfast can give you the nutrition you need for sustained energy. Real maple syrup features high levels of antioxidants, zinc, and manganese, which keep the heart healthy and boost the immune system.
Pears are a good source of fiber, vitamin E, C, B2, potassium, and copper. Whole grain cereals contain many essential vitamins, minerals, and phytochemicals that have been linked to significant health benefits, such as lowering the risk of coronary heart disease, diabetes, and colon cancer.
2. Oatmeal with Banana and Molasses
Delicious and comforting, warm oatmeal with banana and molasses can satisfy your hunger easily, and it can make you feel full until lunch. The whole grain oats in this meal help prevent heart diseases and type 2 diabetes, and also help lower bad cholesterol. Bananas add flavor while helping dieters reach weight-loss goals and keep bowels healthy. They also provide nutrients that regulate heart rhythm and contain vitamin compounds for eye health. Sweet organic molasses, which has a high mineral content, is a healthy energy-booster as well as a natural laxative.
3. Whole Grain Pancakes with Maple Syrup
Whole grain pancakes are a delicious way to add fiber and nutrients to the body first thing in the morning. These pancakes will help you feel full longer than do white flour pancakes. The milk and eggs in the pancake batter also provide protein and calcium. Additionally, eggs are a great source of vitamins A and B as well as other nutrients needed for nerve and brain health. Top the pancakes with maple syrup to increase their health benefits!
4. Granola Yogurt Berry Parfait
Make breakfast more fun with this granola yogurt berry parfait. Assemble it by layering your favorite granola, plain yogurt, fresh blue berries and other fruit. Drizzle with honey. Made from oats, granola is rich in fiber and antioxidants. Yogurt contains probiotics that promote good digestion. Blueberry is known as the antioxidant super fruit because of its high concentration of antioxidants.
5. Breakfast Quinoa
Quinoa is usually served in savory side dishes but it also makes a wonderful hot breakfast meal. This high-protein seed contains all nine essential amino acids, and has almost twice as much fiber as most other grains. Serve it with milk, honey, cinnamon, and blueberries for a tasty, healthy breakfast treat.
6. Turkey BLT Sandwich
Turkey bacon is a healthy alternative to pork, which has long been a staple of American breakfast. Turkey bacon is a rich source of dietary protein and vitamin B12, and comes with a relatively low fat content while retaining the flavor of regular bacon. Romaine lettuce adds crunch to the sandwich, as well as fiber, folate, and antioxidants. Sweet, juicy tomatoes are a rich source of potassium, vitamins, and cancer-fighting lycopene. The whole wheat bread maximizes the nutritional goodness of this meal with more fiber.
7. French Toast with Blueberries and Strawberry Jam
French toast stuffed with fruit and jam is a refreshing way to wake up in the morning. French toast offers nutrients from egg and milk, and because bread is rich in carbohydrates, it gives you the energy you need to start the day. Top it with blueberries and strawberry jam – and the classic breakfast becomes even more appetizing.
8. Tomato and Basil Quiche
Quiches are great for breakfast or brunch, and are ideal for families on the go. You can whip a batch at night and enjoy it hot or cold in the morning. Eating a tomato and basil quiche lets you enjoy the flavors and nutrients of eggs, milk, tomatoes, and basil, which not only lends a sweet, earthy aroma but also offers an impressive list of vitamins and minerals, such as vitamins K and A, and minerals calcium, manganese, and iron.
9. Chunky Apple Muffins
Muffins are a delicious way to get the energy you need for the day. They’re great for a quick breakfast or snack, and, like quiches, can be made the night before. Filled with oats, bran, and plenty of fruit, these chunky apple muffins contain plenty of fiber. In addition, apples are high in potassium, which helps control blood pressure, and quercetin, a powerful antioxidant that protects brain cells from degeneration.
10. Spinach Breakfast Stuffins
Combining spinach, red bell pepper, egg, milk, and whole grain bread cut into cubes, spinach breakfast stuffins are not only filling but also packed with nutrients. The spinach provides vitamins K, A, C, B2, and B6 as well as minerals such as magnesium, folate, manganese, iron, calcium, and potassium. Red bell pepper gives the body phytochemicals and a decent amount of fiber.
Breakfast is considered the most important meal of the day. With these healthy recipes, you can eat like a king and get the energy and nutrients you need to get going.