Putting together a healthy breakfast in the morning rush may seem challenging. But it is easier than you think. There really are some healthier and easy-to-create breakfast choices that you could be making. Whether you take a cue from Ayurveda, pick something that is heart-healthy, or steers clear of some store-bought goodie, a little change can go a long way. Here are some smart options to get you started.
1. Sweet Or Savory Porridge
If you’re going by what Ayurveda suggests, your breakfast needs to be a warming food that is easy to digest. And porridge ticks all the boxes! You could stick with traditional oatmeal topped with some fresh fruit or dates. Alternatively, try millet or oats in a savory porridge with cumin, fenugreek seeds, some onions, fresh ginger, and ghee. Use yogurt on the side to cool off.
Protein is a good way to kick off the day and eggs are among the most convenient and quick breakfast foods. Plus, they’re versatile, so you could have them poached, boiled, scrambled, or in an omelet loaded with veggies depending on how much time you have. Worried about the egg calories? There aren’t that many calories in an egg. Whey protein? Because it keeps you satiated longer, so you won’t feel hungry for a while. Also, fewer chances of your munching on something you shouldn’t. In fact, researchers have actually suggested that a good breakfast choice is one that’s high on protein besides having a low glycemic load, but more on that later.
3. Salmon And Other Lean Protein
If eggs don’t get you excited, how about a protein-rich start to the day with some salmon? It’s an ideal option for pescatarians too. Fatty fish like tuna or salmon also deliver all that omega 3 fatty acid goodness which protects your body from inflammation, lowering your risk of heart disease, arthritis, and cancer. Toss together a quick breakfast with salmon and a side of fresh veggies, eat some with scrambled eggs, or put some on wholegrain toast.
Berries are one of the easiest breakfast food additions and it won’t even feel like you’re punishing yourself. On the contrary, you may even feel like you’re having a very indulgent breakfast once you scatter those beautiful ruby red raspberries or orbs of blueberries over your yogurt or muesli or oatmeal. Even a smoothie powered up with berries works a treat. What makes them so good? Berries will deliver a vitamin-rich boost to your body first thing in the morning, giving you antioxidants that protect against inflammation and even lower bad low-density lipoprotein (LDL) cholesterol levels.
If you’re worried about eating the sugar in the berries, rest assured you’re not breaking any rules. The American Diabetes actually recommends berries among the superfoods for diabetes.
5. Fresh Vegetables
Research suggests that having some vegetables at breakfast may help ensure you meet the daily recommended intake of this food group without falling short of it. Consuming low glycemic index and low glycemic load foods can help boost your health in general and may even lower your risk of metabolic disorders as well as liver problems. Try adding some fresh vegetables to your eggs or toss together a little salad. You could even make it the night before if time is at a premium.
However, if you want to be especially good, cooking your vegetables gently can work even better. Ayurveda recommends consuming your veggies cooked and not raw to aid digestion early in the day. Experiment with lentil soup, mashed sweet potatoes, or winter squash seasoned with some cumin. Or keep it familiar with steamed broccoli or some carrots or peas along with your savory porridge.