https://www.indiatimes.com/health/recipes/healthy-breakfast-recipes-keep-your-fitness-on-track-and-your-taste-buds-happy-501254.html

Breakfast is considered the most important meal of the day. Therefore, putting a little effort into preparing a healthy meal would go a long way. In this article we show you some recipes that have great health benefits. Some of the most delicious recipes for a great morning breakfast would be suggested. Healthy breakfast recipes packed with great flavors, the best nutrition and lots of super healthy ingredients. But these recipes are not the old boring recipes, they are also delicious.

Here are 7 recipes to make your morning breakfast perfect:

Jump to

• 1. Avocado and poached eggs
• Ingredients:
• 2. Oatmeal mix with chia seeds
• Ingredients:
• How to do:
• 3. Quinoa and egg muffins with spinach
• Ingredients:
• How to do:
• 4. Masala scrambled tofu
• Ingredients:
• How to do:
• 5. Pumpkin Oatmeal Muffins:
• Ingredients:
• How to do:
• 6. Vanilla Quinoa Bowl with Blueberries and Strawberries
• Ingredients:
• How to do:
• 7. Spinach and feta cheese wrap
• Ingredients:
• How to do:

1. Avocado and poached eggs

Avocado toast is a very healthy and tasty breakfast. If you are in a hurry, this would be a great option for you in the morning because you really don’t need too many ingredients. You can skip the poached eggs and opt for an omelet if you fancy it.

Ingredients:

• 2 eggs
• Whole wheat bread slices
• Avocado (according to your choice)
• Parmesan
• Salt and pepper to taste)
• Fresh herbs (parsley, thyme or basil) to cover
• Cherry tomatoes

How to do:

1. Bring a pot of water and boil it, you should have enough water to cover the eggs when you put them into the pot. When you see that the water is boiling you have to crack the eggs and turn off the heat for 5 minutes or less depending on your preference.
2. When you see that the eggs are boiling, toast the pieces of bread and apply the avocado on each toast. When the eggs are cooked, take them out and put them on the toast. Sprinkle with cheese and herbs with salt and pepper to taste. Add tomatoes for freshness.

2. Oatmeal mix with chia seeds

Another quick dish to prepare, healthy and packed with many health benefits. Rolled oats, milk, and a few other tasty ingredients give you that extra boost first thing in the morning.

Ingredients:

• 2 cups of oats
• One and a half tablespoons of chia seeds
• 2 3/4 alternative milk of choice
• 6 tablespoons sweetened shredded dried coconut
• pinch of salt (according to your choice)
• toasted nuts
• Dry fruits
• Honey or any natural sweetener.

How to do:

1. In a bowl, combine oats, chia seeds, shredded coconut, and milk. Fold to combine until ingredients are evenly distributed. Cover with a lid and let it absorb liquids for a while.
2. Transfer to desired serving bowl. Cover it and store it in the refrigerator overnight. Serve cold straight from the refrigerator. Add your favorite ingredients to the mix and enjoy the meal.

3. Quinoa and egg muffins with spinach

https://www.youtube.com/watch?v=FKMMgKo-fhY

Quinoa adds lots of protein and fiber to this amazing and healthy egg muffin dish. Full of spinach, onions and melted cheese, which add many nutrients to a tasty meal.

Ingredients:

• 1 cup quinoa
• 2 cups of water
• spinach
• 1/2 onion (chopped)
• 2 eggs
• 1/4 cup grated cheese
• 1/2 tablespoon oregano
• 1/2 tablespoon garlic powder
• 1/2 tablespoon salt

How to do:

1. Combine water and quinoa in a saucepan and bring to a simmer. Cover and cook for ten minutes, or until the quinoa is cooked through. Keep the pan aside after cooking.
2. In a frying pan, sauté the onions for a few minutes, then add the spinach and cook for about two minutes and then remove the pan from the heat.
3. Now preheat the oven to 350 F and lightly butter or grease a muffin tin.
4. In a large bowl, combine the cooked quinoa, cooked spinach and onion, eggs, oregano, garlic powder, salt, and pepper to combine well.
5. Drop a tablespoon of the mixture into the prepared muffin tin, about 1/4 cup at a time, do not overfill.
6. Place the mold in the oven and bake for 20 minutes.

4. Masala Scrambled Tofu

Scrambled tofu is the perfect start to the day. This dish requires vegetables like onions, bell peppers, spinach (optional), mushrooms and you can add masala as per your convenience and taste. If you want you can also improvise this with a wrap style dish. Simply add whole wheat paratha and fill it with this scrambled tofu.

Ingredients:

• Tofu (extra firm)
• olive oil
• Garlic cloves (finely chopped)
• Large red onion (finely chopped)
• Red pepper
• green chili (finely chopped)
• 1 tablespoon curry powder
• 1 tablespoon of salt
• 1/2 tablespoon cumin powder
• 1/2 tablespoon garam masala
• 12 g fresh cilantro (coriander)
• 1/4 fresh lemon, juice

How to do:

1. Pat the tofu dry with kitchen towels or napkins. This will help drain excess water from the tofu. Meanwhile, prepare the other ingredients.
2. Heat a large skillet over medium heat and add olive oil.
3. Add garlic, onion and sauté until lightly browned.
4. Add the red pepper, cook for a few minutes and sprinkle spices and salt over the mixture.
5. Fluff the tofu with a fork and set aside.
6. Add this scrambled tofu to the pan and mix well.
7. Cook for 5 minutes and decorate with cilantro and lemon.

5. Pumpkin Oatmeal Muffins:

Pumpkin Oatmeal Muffins with Sunflower Seeds are a great breakfast option for a healthy morning. It is a hearty meal rich in protein.

Ingredients:

• All-purpose flour
• brown sugar
• baking powder
• Pumpkin Spice Pie
• Salt
• Baking soda
• Large egg (lightly beaten)
• canned pumpkin
• Whole milk
• Canola oil
• Oatmeal
• Raisins

How to do:

1. Take a large bowl, combine the flour, sugar and baking powder. Combine the egg, pumpkin, milk and oil.
2. Stir into the dry ingredients until moistened and add the oats and raisins.
3. Grease the muffin tins and fill them only a third full with this mixture. In a bowl add the brown sugar, flour and cake spices, beat in the butter until crumbly.
4. Sprinkle 1 heaping teaspoon over each muffin. And bake the dish at 375 F for 15-20 minutes.
5. Let cool for 5 minutes before serving.

6. Vanilla Quinoa Bowl with Blueberries and Strawberries

This is a super tasty and healthy breakfast dish that packs a lot of goodness. You can try this with blueberry and vanilla or strawberry and vanilla; The two are made for each other.

Ingredients:

• cooked quinoa
• Milk
• Vanilla
• Honey
• Strawberries (diced)
• Almonds
• Cinnamon
• Nutmeg

How to do:

1. Add the cooked quinoa, milk and vanilla to a bowl and microwave for 30 seconds.
2. Add honey and spices to your taste, top the bowl with strawberries and chopped almonds.

7. Spinach and feta cheese wrap

This iron-rich breakfast is something you can prepare ahead of time to grab and eat on the go. This is how you do it.

Ingredients:

• Multigrain flatbread
• Olive oil
• sun dried tomatoes
• fresh spinach
• egg whites
• Vegetable spreadable cream cheese
• Feta crumbles

How to do:

1. Take a frying pan, heat half a teaspoon of olive oil with the dried tomatoes. Keep the heat medium to low while cooking.
2. Cook and stir frequently until the tomatoes soften, about 3-5 minutes. Add the fresh spinach and cover for 2-3 minutes until the spinach is wilted and continue to stir once or twice as desired.
3. We remove the pan and remove it from the heat.
4. Add the egg whites and stir once. Cover and cook for 4-5 minutes.
5. The eggs are cooking, spread the cream cheese wrap and on top of that layer the spinach and feta cheese. Now check that the egg is cooked, place it on top of the feta cheese.
6. Wrap the whole in a roll.
7. If you like the crispy exterior in a dry nonstick skillet and cook until golden. Cut it into two halves and enjoy the food.

Tell us if you liked these healthy recipes. And don’t forget to share yours in the comments below.

Categories: Recipes
Source: vtt.edu.vn