Healthy Breakfast Food : Recipe And Menu Healthy Breakfast

Indian Healthy Breakfast Recipes

healthy breakfast menu:Indian Healthy Breakfast Recipes Lip Smacking Healthy Breakfast Toast Spreads Also Avocado Toast Breakfast Recipe

By alfat. healthy breakfast menu. Published at Sunday, May 27th, 2018 - 03:35:24 AM.

Think toast, and you picture jam or butter on bread.But there are far healthier options. This article will walk you through some stunning revelation. So read on.

Breakfast is essential for an awesome start. After a whole night of fasting, breakfast supplies fuel to the brain.

Image Source: The Kitchn

According to the nutritionists, you should eat your breakfast within two hours of waking up. A healthy breakfast should provide calories of about 25-30% of your guideline daily allowance.

Importance Of A Healthy Breakfast

Do you know that if you skip your morning breakfast, you tend to become fat?

Yeah! It's a research proven fact. A study by the researchers of the Institute of Food Technologists has found this stunning fact.

Breakfast skippers tend to weigh more and consume too many sugary drinks and unhealthy snacks.

Earlier research has shown that those who skip breakfast tend to eat 45% fewer vegetables and 30% less fruit. So they miss out on several key nutrients such as Vitamin D, Vitamin A, and Vitamin B.

University of Missouri researchers says that eating breakfast increases the level of a brain chemical called dopamine. It is associated with feelings of reward.

Having a nice filling breakfast increases dopamine levels in the brain which in turn increase the feelings of reward. So breakfast eaters experience a dramatic decline in cravings for sweet foods.

Kids who have regular healthy breakfast have better brain development. They have IQ levels. Increased childhood IQ is related to decreased childhood behavioral disorders, enhanced socio-economic status as adults and better career satisfaction.

According to Dr. Liu of the University of Pennsylvania, breakfast consumption has ultimate long-term physical and mental health outcomes and quality of life.

New findings say that high protein breakfast which contained 35 grams of protein prevents weight gain, reduces hunger and food intake and stabilizes glucose levels.

There is some good news for people suffering from type 2 diabetes. Health experts say that a large breakfast containing whey protein can help you to manage type 2 diabetes effectively. It increases the feeling of fullness and makes you feel less hungry. It also reduces glucose spikes after meals.

Tips To Choose Healthy Bread For Your Toast

The most popular aisle in the grocery store is the bread section. There are different kinds of bread which proclaim to be healthy but are not so. So make sure whether your bread ticks all the points in the below checklist.

It is best to go in for 100% whole wheat flour because whole grains are naturally low in fat. They contain 10 to 15 percent protein and are cholesterol free.

Whole fibers have lots of minerals, healthy fiber, vitamins, resistant starch, phytochemicals, antioxidants and plant estrogens. Because of all these nutrients, whole grains offer protection from heart disease, obesity, stroke, diabetes and even some cancers.

Watch out for the sodium in your bread. Choose breads that have 200 milligrams or less sodium per slice.

There are some health wreaking ingredients in bread. So check out for

To add variety you can go in for sprouted grain bread, ancient grains like spelled, amaranth, quinoa, millet and sorghum.

At last, we come to the main part of the article. Healthy toast toppings take your mornings to a whole new level. Here are some easy to make low-calorie toast topping recipes. Try it and have fun!


Image Source: Pinterest

This is the all-time favorite topping on toast.

Total 89 Calories

  • Wholemeal bread 1 slice (55 calories)Soft boiled egg- 1/2 (34 calories)
  • Pepper- a pinch
  • Salt to taste

  • Toast the bread.
  • Soft boil the egg. This is how you go about. Place the egg in a saucepan. Cover the egg with cold water.
  • Let it cook on medium fire. Bring to boil.
  • Turn off the heat and allow it to stand for 1-2 minutes.
  • Place the egg on your toast.
  • Sprinkle it with freshly ground pepper and salt.
  • Enjoy it!


Image Source: Greatist.com

This casual toast topping provides 95 calories.

  • Wholemeal bread 1 slice - (55 grams)
  • Sprouted edamame beans- 1 tablespoon (13 calories)
  • Whole milk Ricotta cheese- 1 tablespoon (27 calories)

  • Toast your bread.
  • Spread the ricotta cheese evenly on the toast.
  • Sprinkle the edamame bean sprouts and a few drops of lime juice for that extra punch.
  • An eye-catching topping which reminds you of spring is all yours to gobble up.


This low-calorie topping taken from Popsugar is tasty and easy to prepare.

Total Calories 84

  • Tomato -1 (4 calories)
  • Spanish onion -1/2 (22 calories)
  • Capsicum -1/4 (3 calories)
  • Wholemeal bread- 1 slice (55 calories)

  • Toast the bread.
  • Cut the tomato, Spanish onion, and capsicum.
  • Place it over the bread and drizzle some olive oil to enhance the taste.
  • This is a famous Italian dish. Try it to spice up your mornings.


This simple and easy to prepare to top from Popsugar is perfect for quick and healthy breakfast.

Total Calories 98

  • 1 tablespoon low-fat cream cheese (35 calories)
  • Cucumber -1 (8 calories)
  • Wholemeal bread- 1 slice (55 calories)

  • Toast your bread.
  • Spread low fat cream cheese over it.
  • Slice the cucumber.
  • Place it over the cream spread and enjoy!

Amazing Ideas For The Perfect Toast Topping

We have discussed some delicious and healthy low-calorie toast toppings. Wouldn't it be great if you play with your creativity and develop toppings of your own? Here are some great ideas to help you get started.

Spreads

The spread is a must have. Here are some notable ones

How To Make Toast A Healthier Option

As a recap, go in for bread with the words whole meal or whole grain. Watch for the salt content. You can choose specialty bread such as

To choose a good topping to select the ones that will add nutrition to your days such as fruits, vegetables, seeds, nuts and dairy products.

Conclusion

A healthy and a nutritious start thrusts you into the top gear of action. So you feel energetic and active to accomplish all your goals. Always have a healthy breakfast to have a positive and successful day.

Developing this into a daily routine ensures you get all the nutrients you need while always enjoying a positive outlook. Jumpstarting your day with a sunny disposition is sure to make wonders on your health and wellness.


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