Breakfast is the first meal of the day. It is usually eaten in the morning. The word comes from two other words; “break” (“end”) and fast (“not eating for a long time”).

Unreal side has collected some great recipes
for you to start your mornings prepared for the new day.

1. EGGS. The protein and fat in eggs help sustain your energy levels, keeping you satisfied for longer and reducing the need for a midmorning snack. This is a follow on benefit from keeping you satiated. Studies have shown that people who eat eggs for breakfast are more likely to lose weight than those who ate bagels.

BANANA EGG PANCAKES

Minimalistbaker

5 ingredients, 1 bowl, and 15 minutes to prepare
Throw your ripe bananas into a mixing bowl and mash. The ratio is 1 banana to 1 egg — easy enough to remember!

2. YOGURT. Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. These can offer protection for bones and teeth and help prevent digestive problems. Low-fat yogurt can be a useful source of protein on a weight-loss diet.

MANGO COCONUT YOGURT (COCONUT CULT DUPE!)


Minimalistbaker

The base of this 5-ingredient recipe starts with full-fat coconut milk and probiotic pills.

Ingredients

  • 3 1/2 cups full-fat Whole Foods 365 organic canned coconut milk (using this brand yields the best results*)
  • 3 probiotic capsules*
  • 1 cup ripe mango cubes
  • 2 Tbsp orange juice
  • 1/2 tsp vanilla paste, powder, or extract

3. OATMEAL . Oats are among the healthiest grains on earth.

They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.

Studies show that oats and oatmeal have many health benefits.

These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

TOASTED COCONUT BAKED OATMEAL


Minimalistbaker

The recipe comes together in about 1 hour, requires just 10 simple ingredients, and is vegan, gluten-free, naturally-sweetened, and vegan butter-free!

Ingredients

OATMEAL

  • 2 batches flax eggs (2 Tbsp flaxseed meal (14 g) + 5 Tbsp (75 ml) water as original recipe is written)
  • 2/3 cup unsweetened shredded coconut (divided)
  • 2 cups old fashioned rolled oats (gluten-free if GF)
  • 2/3 cup slivered toasted almonds
  • 3 Tbsp dried fruit (like blueberries, cherries or cranberries)
  • 1 Tbsp coconut sugar
  • 1/4 tsp sea salt
  • 1/4 cup maple syrup
  • 1 3/4 cup non-dairy milk (I used 1 cup unsweetened almond milk + 3/4 cup light coconut milk)
  • 1/4 cup coconut oil (melted)

4. CHIA SEEDS. Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.

PEANUT BUTTER AND JELLY CHIA PUDDING


Minimalistbaker

This recipe is also simple, requiring just 7 basic ingredients and 30 minutes prep time (plus chilling). 

Ingredients

COMPOTE

  • 1 cup wild blueberries (frozen or fresh)
  • 1 Tbsp orange juice
  • 1 Tbsp chia seeds

CHIA PUDDING

  • 1 cup unsweetened plain almond milk
  • 1/2 cup light coconut milk (I used canned // or sub more almond milk)
  • 1 tsp vanilla (optional)
  • 1-2 Tbsp maple syrup (to taste)
  • 3 Tbsp natural salted peanut butter (creamy or crunchy // plus more for serving)
  • 1/3 cup chia seeds
  • Fresh blueberries (optional // for topping)

5.BERRIES.
Berries tend to have a good nutritional profile. They are typically high in fiber, vitamin C and antioxidant polyphenols.

SAVORY BREAKFAST SALAD


Minimalistbaker

The base of this 20-minute, 9-ingredient salad is a bed of greens. 
However, you can really use whatever you have on hand.

Ingredients

SWEET POTATOES

  • 2 small sweet potato (can sub 1 large for 1 small // cut into 1/4-inch discs then halved // organic when possible)
  • 1 Tbsp avocado or coconut oil (or sub water if avoiding oil)
  • 1 pinch each salt and pepper

SALAD

  • 4 cups mixed greens and/or endive

DRESSING

  • 3 Tbsp lemon juice
  • 1 Tbsp extra virgin olive oil (or sub water if avoiding oil)
  • 1 pinch each salt and pepper

FOR SERVING

  • 1 cup blueberries (or other seasonal fruit // organic when possible)
  • 1 medium ripe avocado (chopped)
  • 4 Tbsp (60 g) hummus, divided
  • 2 Tbsp hemp seeds (optional)
  • Fresh chopped parsley (optional)

6.POTATOES

Potatoes are rich in compounds like flavonoids, carotenoids, and phenolic acids.

These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes, and cancer.

BEST-EVER VEGAN BREAKFAST POTATOES


Minimalistbaker

This recipe takes about 20 minutes from start to finish.
They only require 5 ingredients and 1 skillet. Hello, easy breakfast.

Ingredients

  • 1 pound red potatoes (scrubbed clean and dried)
  • 3-4 Tbsp vegan butter (or olive oil)
  • 1 tsp sea salt
  • 1/2 tsp garlic powder
  • 1/2 tsp ground black pepper

7. BREAKFAST BURRITO.Below are 8 benefits of breakfast burrito:

  • Promote Digestive. Burrito normally contains so many vegetables.
  • Weight Loss.
  • Source of Vitamins and Minerals.
  • Boost the Immune System.
  • Energizing.
  • Improve Metabolism.
  • Capsaicin for Blood Pressure.
  • Source of Protein.

SCRAMBLED TOFU BREAKFAST BURRITO


Minimalistbaker

This recipe is simple, requiring just 30 minutes from start to finish.

Ingredients

TOFU

  • 1 12-ounce package firm or extra-firm tofu*
  • 1 tsp oil (or 1 Tbsp (15 ml) water)
  • 3 cloves garlic (minced)
  • 1 Tbsp hummus (store-bought or DIY)
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1 tsp nutritional yeast
  • 1/4 tsp sea salt
  • 1 pinch cayenne pepper (optional)
  • 1/4 cup minced parsley

VEGETABLES

  • 5 whole baby potatoes (chopped into bite-size pieces)
  • 1 medium red bell pepper (thinly sliced)
  • 1 tsp oil (or 1 Tbsp (15 ml) water)
  • 1 pinch sea salt
  • 1/2 tsp ground cumin
  • 1/2 tsp chili powder (not ground chili)
  • 2 cups chopped kale

THE REST

  • 3-4 large flour or gluten-free tortillas (ensure vegan-friendly
  • 1 medium ripe avocado (chopped or mashed)
  • Cilantro
  • Chunky red or green salsa or hot sauce

We wish you BON APPETITE!

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