Breakfast: Quick, Easy, Healthy

Breakfast is one of the most important meals of the day since it breaks your overnight fasting. Eating early replenishes your body’s energy and nutrients. Research shows that people who eat breakfast regularly are less likely to be overweight or obese as it prevents large fluctuations in body glucose levels, helping to control appetite. Also, by eating breakfast, you are less likely to become hungry and less likely to grab whatever foods are nearby when hunger strikes.¬†

Below are 2 quick, easy, and healthy recipes to help you get your morning off to a healthy start.

Strawberry Oat Breakfast Smoothie
Strawberry Oat Breakfast Smoothie
Strawberry Oat Breakfast Smoothie Nutrition Label
Strawberry Oat Breakfast Smoothie Nutrition Label

Strawberry Oat Breakfast Smoothie

2 servings / 253 calories per serving 

Time: 10 minutes  

Ingredients 

  • ¬Ĺ cup rolled oats¬†¬†
  • 1 tsp chia seeds¬†¬†
  • 1 cup frozen strawberries¬†¬†
  • 6 oz nonfat vanilla Greek yogurt¬†¬†
  • 1 banana, broken into chunks¬†¬†
  • ¬Ĺ cup almond milk¬†¬†
  • ¬Ĺ tsp vanilla extract ¬†

Instructions 

  1. Blend oats and chia seeds into a fine consistency.  
  2. Add strawberries, yogurt, banana, almond milk, and vanilla extract; blend until smooth. 
Banana Oat Waffles
Banana Oat Waffles

Banana Oat Waffles

Banana Oat Waffles Nutrition Label
Banana Oat Waffles Nutrition Label

4 servings / 171.7 calories per serving 

Time: 20 minutes  

Ingredients

  • 1¬†cup¬†rolled oats¬†
  • 2¬†medium bananas¬†chopped¬†
  • 2¬†eggs¬†
  • 1¬†tsp¬†vanilla extract¬†
  • 1¬†tsp¬†baking powder¬†
  • ¬ľ tsp¬†of salt¬†(optional)¬†

Instructions

  1. Place all the ingredients in a blender and blend until smooth. 
  2. Heat a waffle maker/iron and pour in a few tablespoons of batter. 
  3. Cook until the waffles are golden brown and cooked through. 
  4. Carefully remove the waffles and serve with toppings of your choice and a protein side. 

Sources:

https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast

https://www.allrecipes.com/recipe/238680/quick-strawberry-oatmeal-breakfast-smoothie/

Author: Efua Arthur

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