10 Healthy Breakfast Ideas
Maintaining a healthy, balanced diet has been extremely important to me for quite some time now. Although--don’t get me wrong--I do love the occasional treat (ask any of my friends, I have an obsession with bread pudding), I load my meals with tons of protein, whole grains, fruits, and vegetables. The time has come to get motivated and try to make positive changes to our daily menus, which is why I am helping you do so...starting straight from the top. For some reason, it has been rumored that skipping breakfast is “healthy.” Let me set the record straight...it is not healthy! Imagine riding in your car without any gas in your tank—you won’t get very far. It’s similar to eating: without any fuel in our bodies, we won’t be able to complete our daily tasks to our fullest abilities. I make sure to wake up every morning and have a big, protein-packed breakfast so that I can be energized and ready to tackle the busy day ahead. That’s why I collaborated with Vegan food expert Rume Ameke (@wellfitfoodie) to bring you 10 healthy breakfast recipes that are equal parts nutritional and delish-ional (totally a real word). Dig in!
1. Chocolate Oatmeal
Yields 1 bowl
Ingredients:
½ cup rolled oats
1 cup hazelnut milk or plant-based milk of your choice
1 tbsp sweet freedom fruit syrup or honey
2 tsps cacao powder
A pinch of salt
For the toppings:
Strawberries
Raspberries
Pomegranate seeds
Instructions:
Add the ingredients into a pot and stir until the oatmeal is cooked.
Top with strawberries, raspberries and pomegranate seeds.
Why the Recipe is Guilt-Free:
Oats are one of the healthiest grains on earth. They're a gluten-free whole grain and a great source of vitamins, minerals, fiber, and antioxidants. They contain soluble fiber, which helps to lower cholesterol and stabilize blood glucose levels. The hazelnut milk in this recipe is also beneficial, as it is naturally glucose, lactose, and soy-free. It contains the antioxidant vitamin E, which promotes healthy hair and skin and improves the health of heart muscles. Don’t let the word “chocolate” in this recipe stray you away from your healthy dreams. Cacao powder actually contains a ton of antioxidants that help stimulate the oxygen-based radicals in your body. So you’re good to go!
2. Spirulina Protein Smoothie
Yields 2 smoothies
Ingredients:
2 frozen bananas
1 scoop protein powder
1 tbsp chia seeds
1 tsp spirulina
400ml almond milk
For the toppings:
Blueberries
Gluten-free granola
Instructions:
Blend all ingredients together using a blender.
Top with blueberries and granola for an added crunch.
Why the Recipe is Guilt-Free:
Bananas are undeniably a fantastic source of potassium and magnesium and contain protein (like the protein powder), but benefits are multiplied by the addition of the other ingredients. Chia seeds are great sources of omega-3 fatty acids, fiber, antioxidants, iron, and calcium. According to a study published in the Journal of Strength and Conditioning, chia seeds also enhance exercise performance because they boost your energy. Additionally, spirulina is one of the most nutrient-dense foods on the planet and even helps fight oxidative stress and inflammation in the body. Lastly, the almond milk in this smoothie has no cholesterol or saturated fat and is lactose-free, as opposed to whole milk. It sounds to me like this recipe is just packed with health benefits!
3. Chia Pudding and Matcha Coconut Yogurt
Yields 1 bowl
Ingredients:
¼ cup chia seeds
1 cup coconut milk or plant-based milk of your choice
1 tbsp honey or a sweetener of your choice (i.e. Sweet Freedom Fruit Syrup)
1 tsp vanilla essence
3 tbsp coconut yogurt
1 tsp matcha powder
For the toppings:
Blackberries
Blueberries
Sesame seeds
Instructions:
Mix the chia seeds, coconut milk, sweetener, and vanilla essence in a bowl and leave in the fridge overnight for two hours. In the morning, the chia seeds should be swollen and look like a pudding.
Mix the coconut yogurt with matcha powder and spoon over the chia pudding.
Top with blackberries, blueberries and sesame seeds.
Why the Recipe is Guilt-Free:
Besides being rich in fiber, omega-3 fats, protein, and minerals, chia seeds are high in antioxidants. This means that by eating chia seeds, you are preventing premature skin aging by reducing inflammation and free radical damage. Coconut milk—which is dairy-free, soy-free, and lactose-free—is another nutritional addition to this recipe. It can help lower cholesterol levels, improve blood pressure, and prevent heart attacks and strokes in the future. The matcha used in this meal has also been proven to reduce the risk of heart disease. It has many psychological benefits as well, including the calming of the mind, improvement in concentration, and the enhancing of one’s mood. Trust me, you’ll love this breakfast so matcha.
4. Butterfly Pea Coconut Yogurt Bowl
Yields 1 bowl
Ingredients:
250ml coconut yogurt (Koko’s Dairy-Free Yogurt is recommended)
½ tbsp Sweet Freedom Fruit Syrup
1 tsp butterfly pea powder
For the toppings:
Strawberries
Blueberries
Blackberries
Quinoa puffs
Instructions:
Mix the butterfly pea powder with the yogurt in a bowl.
Top with strawberries, blueberries, and blackberries, or any other fruit of your choice.
Sprinkle quinoa puffs over the fruit for an added crunch.
Why the Recipe is Guilt-Free:
Like most yogurts, coconut yogurt is high in probiotics which help balance out bacteria inside of your body. Unsweetened coconut yogurt (like Koko’s) has no sugar and very little sodium, so it’s also healthy in that regard. Although butterfly pea powder may sound unfamiliar to you, I assure that there is no need to shy away from it. Butterfly Pea originated as a traditional Chinese and Ayurvedic medicine. It was used as a memory enhancer, brain booster, and calmative tool. Putting butterfly pea powder in your meal will also release powerful antioxidants such as flavonoids in your body, which will help reduce inflammation and strengthen your immune system. Top the recipe off with the high-protein, superfood quinoa, and you’re all set!
5. Avocado Toast
Yields 2 slices
Ingredients:
2 slices sourdough or wholemeal bread
½ avocado
For the toppings:
A small handful of radishes
A small handful of cherry tomatoes
A small scoop of sunflower seeds, sesame seeds, and brown or golden linseed
Instructions:
Toast the bread lightly or to your satisfaction.
Mash ¼ of the avocado and spread it on one slice of toast.
Top with sliced cherry tomatoes and sunflower seeds.
Slice the other quarter of the avocado and spread it on the other piece of toast.
Top the second piece of toast with sliced radishes and linseed.
Why the Recipe is Guilt-Free:
Avocado toast has become a New York favorite...and for a good reason. Avocados are very nutritious, containing relatively large quantities of vitamin K, C, and B5. Additionally, an avocado contains loads of potassium, in fact, more than a banana! Avocado is a high-fat food, but don’t let that scare you off. The majority of the fat is oleic acid, which reduces inflammation and helps treat genes linked to cancer. Sourdough bread is a great base to smash your avocado on since it is high in protein and low in sugar. Not a fan of sourdough? Wholemeal bread is equally as nutritious, containing lots of whole grains that are an essential part of your diet. But there’s one aspect of this recipe that's certainly not grainy...the health benefits are crystal clear to me!
6. Baked Banana Oatmeal
Yields 2 portions
Ingredients:
½ cup oat flour
½ cup hazelnut milk or plant-based milk of your choice
½ tsp vanilla essence
½ tsp cinnamon
1 tsp flax meal (optional)
1 tsp baking powder
½ tbsp peanut butter
1 banana (place ¼ of it aside for the topping)
A small scoop of dairy-free chocolate chips (you can also replace them with cacao nibs or sultanas)
Instructions:
Mix all the dry ingredients together in a bowl.
Mix all the wet ingredients (including the peanut butter and chocolate chips) in another bowl.
Fold the wet ingredient mixture into the dry ingredient mixture.
Spoon into ramekins or muffin tins.
Top with sliced bananas and more chocolate chips.
Bake at 170°C for about 25 mins or until a toothpick comes out clean from the middle.
Why the Recipe is Guilt-Free:
Bananas are high in potassium, which balances your nerves and muscles, including your heart. They are also rich in riboflavin, which helps maintain your energy levels, increase blood flow, and protect your skin and hair. Oats contain more protein and healthy fats than most grains, making them an excellent addition to your breakfast menu. They also contain an important antioxidant called avenanthramide that helps lower blood pressure levels. Although flax meal is optional in this recipe, I highly recommend including it, as it is filled with omega-3 essential fatty acids that have positive effects on your heart. A recipe with this many nutritional benefits? That’s just bananas!
7. Blueberry Yogurt Parfait
Yields 1 bowl
Ingredients:
250ml coconut yogurt or any unsweetened yogurt
½ tbsp honey to sweeten
2 large handfuls of blueberries
2 tbsp sugar-free granola (i.e. Deliciously Ella Nutty Granola)
½ tsp blue spirulina powder
Instructions:
Divide the yogurt into two halves.
Mix one half with the blue spirulina powder and spoon into a jar.
Add all the blueberries into the jar as the next layer.
Add the remaining yogurt as next layer.
Add granola to fill up the jar.
Why the Recipe is Guilt-Free:
Coconut yogurt is a great source of probiotics and calcium that help strengthen your bones. Additionally, it contains a significant amount of vitamin B-12, which helps aid in red blood cell production. The spirulina powder mixed into the yogurt also deserves to be acknowledged for its nutritional benefits. In fact, some hail it as the single most nutritional food on the planet due to its high protein content and low amount of fat and carbohydrates. Adding blueberries to the recipe allows you to absorb more fiber, therefore reducing the amount of cholesterol in your blood and lowering the risk of being diagnosed with heart disease. The oats found in the granola offer you additional fiber, as well as heart-healthy unsaturated fats. Get ready to feel berry happy...
8. Almond and Oatmeal Vegan Pancakes
Yields 8-10 pancakes
Ingredients:
½ cup oat flour
¼ cup almond meal
1 tsp baking powder
1 cup almond milk
1.5 tbsp honey or Sweet Freedom Fruit Syrup
½ tsp cinnamon
½ tsp white wine vinegar
For the toppings:
Blueberries
Blackberries
Instructions:
Mix all the ingredients together in a bowl.
Leave to rest for a few minutes and then fry one tablespoon at a time.
Top with blueberries and blackberries.
Why the Recipe is Guilt-Free:
A nutritional pancake recipe? I never thought I’d see the day! But it’s true: the oat flour contains significant quantities of protein and soluble fiber, as well as a low amount of carbohydrates compared to white flour. The almond meal added to this recipe is also beneficial—it offers the same high-protein value as whole almonds do. According to the Harvard School of Public Health, consuming almond meal can even reduce your risk of suffering from heart disease in the future. Finish off the meal with some high-fiber blackberries and blueberries to up the health factor even more. Now pardon me while I run to the grocery store…
9. Buckwheat and Oatmeal Vegan Pancakes
Yields 8-10 pancakes
Ingredients:
½ cup oat flour
¼ cup buckwheat flour
1 tsp baking powder
1 cup almond milk
1.5 tbsp honey or Sweet Freedom Fruit Syrup
1 tsp vanilla essence
½ tsp white wine vinegar
For the toppings:
Cubed strawberries
Pecans
Instructions:
Mix all ingredients together in a bowl. Leave to rest for a few minutes and then fry one tablespoon at a time.
Top with cubed strawberries and pecans.
Why the Recipe is Guilt-Free:
It’s undeniable that oat flour is highly nutritious—it is rich in antioxidants that improve heart health and reduce the risk of infections. But buckwheat flour offers even more benefits—it is very high in fiber and protein, making it a great alternative to white flour. Buckwheat flour also supplies two important vitamins: thiamin—which helps promote healthy circulation in the body—and niacin—which supports your nervous system. The almond milk also ups the nutritional factor in this meal; it contains 49% of your recommended daily intake of vitamin E, a vitamin that is essential in the formulation of red blood cells. Almond milk is also dairy-free, making it a great option for those who are lactose intolerant or trying to reduce their dairy intake. I’m nuts about this recipe!
1o. Banana Smoothie Bowl
Yields 1 bowl
Ingredients:
2 frozen bananas
3 tbsp coconut yogurt (Koko’s Dairy-Free Yogurt is recommended)
1 tsp vanilla essence
For the toppings:
Ground flax meal
Flaked almonds
Pomegranate seeds
Strawberries
Blackberries
Instructions:
Blend the bananas with the coconut yogurt in a blender until smooth.
Spoon into a bowl.
Top with ground flax meal, flaked almonds, pomegranate seeds, strawberries, and blackberries.
Why the Recipe is Guilt-Free:
The high potassium and magnesium content in bananas help boost eye and bone health, as well as aid in relieving muscle cramps. By combining them with coconut yogurt, the body is being exposed to vitamin D—which is crucial for calcium absorption—and vitamin B-12—which is necessary for red blood cell production. The toppings also provide nutritional benefits: the ground flax meal has omega-3 essential fatty acids that improve heart health while the pomegranate seeds are rich in vitamin C, essential for repairing the tissues inside of your body. Feeling ready to take on your new, healthy lifestyle? I’ll give you the countdown. Ready...set...eat!
If you try out any of the recipes, make sure to post a picture on social media and tag @carrieberkk @wellfitfoodie #carrieschronicles for the chance to have your photo featured on our social media!