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Healthy Breakfast Recipes

Breakfast truly is the most important meal of the day. Eating a healthy breakfast jump-starts your metabolism, giving your body the fuel it needs to start the day off right. Failing to eat a healthy breakfast may leave you feeling sluggish, craving unhealthy foods, or experiencing concentration difficulties. In fact, people who eat a healthy breakfast every morning lose weight faster and have lower body fat than those who don’t (Schlundt et al., 1992).

When planning your breakfast, it is important to consider the balance of nutrients you need to receive. A healthy breakfast typically contains 400 to 500 calories (National Health Service, n.d.). Your breakfast should contain some form of carbohydrates, which are readily broken down into the glucose that the body needs for energy. Choose whole grain foods whenever possible, as these products will promote a sustained release of energy throughout the morning (Mayo Clinic, 2014). Adding lean protein, such as eggs, peanut butter, almond butter, or lean meat (e.g. chicken or turkey), will keep you feeling full for longer. Finally, try to get at least one or two servings of fruits and vegetables at breakfast. Fruits and vegetables are great sources of dietary fiber, which increases satiety and prevents the onset of food cravings mid-morning. This could include fresh, frozen, or dried fruits. Smoothies are an effective way to get more fruits and vegetables into your diet each morning.

Treat your body right by indulging in one of these healthy breakfast recipes or improve your own recipes and breakfast favorites with these tips to a healthy breakfast.

Matcha Green Tea Pancakes

Matcha Green Tea Pancakes Recipe {gluten-free}

Matcha green tea is almost miraculous in its nutritional profile. Matcha tea leaves are shaded from the sunlight before they are harvested, leaving them full of beneficial antioxidants. Enjoy matcha tea in a whole new way in these delicious, gluten-free pancakes.
Ingredients: Almond milk, brown rice flour, egg, sugar, coconut oil, matcha green tea powder, hemp protein powder, butter, greek yogurt, walnuts, almonds, banana chips, cranberries, golden raisins, maple syrup, cacao powder, baking powder.
Total Time: 15 minutes | Yield: 9-10 pancakes

Strawberry and Banana Overnight Oats

Strawberry and Banana Overnight Oats Recipe

Are you the type of person who is always in a hurry in the morning? Look no further than these overnight oats. The combination of rolled oats and chia seeds makes this oatmeal dish full of beneficial fiber. Simply grab your cup of oats and top with fruit, nuts, or a dollop of nonfat yogurt for a healthy start to your day.
Ingredients: Gluten-free rolled oats, chia seeds, walnuts, unsweetened shredded coconut, fresh or frozen strawberries, ripe bananas, agave or maple syrup, almond milk.
Total Time: 15 minutes | Yield: 10 - 12 244-gram servings

Moringa Oatmeal

Moringa Oatmeal Recipe

Moringa is known as a superfood for its amazing antioxidant power. Plus, moringa is a complete protein, meaning that it contains all 9 of the amino acids that our bodies cannot produce on their own. Just a few teaspoons of moringa powder, harvested from the leaves of the Moringa oleifera tree, gives your body the energy it needs to get going in the morning.
Ingredients: Gluten-free rolled oats, almond milk, agave or maple syrup, vanilla extract, moringa powder, pistachios, dried mulberries, unsweetened shredded coconut, chia seeds.
Total Time: 10 minutes | Yield: 4 324-gram servings

Lemon Poppy Seed Pancakes {gluten-free}

Lemon Poppy Seed Pancakes Recipe {gluten-free}

You’re probably most familiar with lemon poppy seed muffins, which taste great but often contain unnecessary sugar. These pancakes feature everything that is most satisfying about a muffin without the added sugar and fat. Made with brown rice flour, coconut flour, and almond milk, these pancakes are simply irresistible.
Ingredients: Brown rice flour, coconut flour, almond milk, egg, coconut oil, lemon, sugar, baking powder, poppy seeds.
Total Time: 25 minutes | Yield: 10 pancakes

Pumpkin Chia Seed Pudding

Pumpkin Chia Seed Pudding Recipe

Chia seeds have an almost magical way of plumping up to form a delicious pudding. The addition of pumpkin spice makes this the perfect fall breakfast, although it is so tasty that you’ll be enjoying it in any month of the year.
Ingredients: Milk, pumpkin puree, chia seeds, maple syrup, pumpkin spice, sunflower seeds, sliced almonds, fresh blueberries.
Total Time: 10 minutes | Yield: 4 188-gram servings

Spirulina Smoothie

Spirulina Smoothie Recipe

Powdered algae in your breakfast smoothie may seem like an offbeat choice, but detoxifying spirulina has robust nutritional properties. This superfood is a complete protein, full of vitamin B12, and a great energy booster.
Ingredients: Spirulina, banana, fresh spinach, apple juice, crushed ice, lemon juice.
Total Time: 2 minutes | Yield: 2 smoothies

Banana Bread {gluten-free}

Banana Bread Recipe {gluten-free}

Who said gluten-free baking had to be tough? This gluten-free banana bread offers a moist interior and intense banana flavor. High in fiber and an excellent source of healthy fats, this will become your new go-to way to use up bananas that are past their prime.
Ingredients: Overripe bananas, eggs, coconut oil, applesauce, almond milk, honey, vanilla extract, brown rice flour, coconut flour, walnuts, gluten-free rolled oats, baking soda, baking powder.
Total Time: 1 hour | Yield: 12 80-gram servings

Quinoa Pancakes

Quinoa Pancakes Recipe

Quinoa is a complete protein, meaning that it provides all 20 essential amino acids that your body needs to thrive. While quinoa is often featured in lunch or dinner recipes, its nutty flavor is perfectly suited for this breakfast recipe.
Ingredients: Quinoa, whole wheat pastry flour (or brown rice flour for gluten-free cakes), eggs, milk, maple syrup or honey, raw pecans, baking powder, vanilla extract, salt.
Total Time: 15 minutes | Yield: 7 pancakes

Protein-Packed Detox Smoothie {vegan}

Protein-Packed Detox Smoothie Recipe {vegan}

When you’re looking for a morning pick-me-up, this vegan detox smoothie is a fantastic option. It is a superfood powerhouse, packed with spirulina, hemp, and chia seeds. The addition of fresh mint adds a light and refreshing note to this protein-packed beverage.
Ingredients: Almond milk, frozen banana, spirulina, hemp protein powder (optional), fresh mint, chia seeds, hemp hearts.
Total Time: 5 minutes | Yield: 2 399-gram servings

Matcha Green Tea Smoothie {gluten-free, vegan}

Matcha Green Tea Smoothie Recipe {gluten-free, vegan}

A smoothie is a refreshing, convenient start to the day. Simply fill your blender with almond milk, hemp protein powder, mulberries, dates, and flaxseed meal for a fiber and vitamin boost. The addition of matcha green tea powder boosts your energy while delivering essential vitamins and minerals.
Ingredients: Almond milk, matcha green tea powder, hemp protein powder, almond flour, dried mulberries, pitted dates, flaxseed meal, ice cubes, stevia powder.
Total Time: 5 minutes | Yield: 4 smoothies

Pumpkin Granola Bars {gluten-free}

Pumpkin Granola Bars Recipe {gluten-free}

Perk up in the morning with the pleasant palate of pumpkin. These soft granola bars offer the ideal means of powering the first part of your day particularly when coupled with fresh fruits and nuts.
Ingredients: Gluten-free rolled oats, pumpkin puree, cashew butter, honey, maple syrup, dark chocolate chips, pumpkin seeds, chia seeds, pumpkin spice.
Total Time: 45 minutes | Yield: 8 bars

No-Bake Granola Bars {gluten-free, vegan}

No-Bake Granola Bars Recipe {gluten-free, vegan}

Another bar with which to begin your day, these no-bake bars are easy to make with every batch offering enough of the confections to last the week. Couple them with a glass of milk or juice and enjoy these tasty treats daily.
Ingredients: Gluten-free rolled oats, peanut butter, dried tart cherries, pistachios, flaxseed meal, walnuts, pumpkin seeds, sunflower seeds, agave syrup. unsweetened applesauce, melted cacao nibs or dark chocolate.
Total Time: 15 minutes | Yield: 8 - 10 servings

Protein Acai Bowl

Protein Acai Bowl Recipe

This delectable berry bowl contains a blend of the nutrients you need with protein powder to keep you satiated and both granola and fresh fruits for energy. Enjoy this tasty treat and try it today!
Ingredients: Frozen strawberries, almond milk, whey protein powder, acai powder, banana, fresh fruit toppings

Gluten-Free Blueberry Muffins

Blueberry Muffins Recipe
{gluten-free}

Muffins supply starches that offer the enduring energy needed to last you to your lunch hour. Grab a handful of nuts and this fruit-filled muffin on your way out the door for a fast means of morning fuel.
Ingredients: Coconut flour, brown rice flour, gluten-free rolled oats, egg, olive oil, vanilla extract, almond milk, coconut chips, dried blueberries, unrefined sugar, baking powder, baking soda.
Total Time: 45 minutes | Yield: 10 muffins

Homemade Granola Bars {gluten-free}

Homemade Granola Bars Recipe {gluten-free}

For fans of fast food in the morning, proper preparation provides these palliative pieces to your hurry sickness with a nutritious bar that is ready for eating on your way to work or school.
Ingredients: Dried mulberries, dried strawberries, raw cashews, organic peanut butter, ripe bananas, raw sunflower seeds, hemp protein powder, gluten-free rolled oats, chia seeds, flaxseed meal.
Total Time: 40 minutes | Yield: 12 76-gram bars

Chocolate Banana Coconut Flour Muffins {gluten-free}

Chocolate Banana Coconut Flour Muffins Recipe {gluten-free}

Chocolate for breakfast? When paired with the wholesome banana, it’s better than you think. These delectable muffins offer a suitable sweet with which to start your day thanks to their protein, fiber, and starch content.
Ingredients: Coconut flour, Greek yogurt, eggs, bananas, unrefined sugar, dark chocolate, baking soda, vanliia extract
Total Time: 30 minutes | Yield: 12 muffins

Matcha Green Tea Muffns

Matcha Green Tea Muffins Recipe {gluten-free}

More chocolate muffins make breakfast a cakewalk, and the rich savors of matcha help perk up your day. Pick up the pistachio coated caffeinated confection on your way out the door for a delectable morning treat!
Ingredients: Almond flour, coconut flour, gluten-free rolled oats, egg, olive oil, vanilla extract, almond milk, unrefined sugar, matcha green tea powder, baking powder, baking soda, dark chocolate chips, coconut oil, pistachios.
Total Time: 1 hour | Yield: 10 muffins

References

Mayo Clinic. (2014). Healthy breakfast: quick, flexible options. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294

National Health Service (n.d.). Be calorie smart. Change 4 Life. Retrieved from http://www.nhs.uk/change4life/Pages/calories.aspx

Schlundt, D.G., Hill, J.O., Sbrocco, T., Pope-Cordle, J., & Sharp, T. (1992). The role of breakfast in the treatment of obesity: a randomized clinical trial. American Journal of Clinical Nutrition, 55(3), 645-661.