Breakfast: 3 Nutrient-Packed Power Recipes
Did you know that eating breakfast can give you more energy, help control your weight, improve your concentration and mental performance, and even up your physical endurance?
It all depends on just exactly what you’re eating, though, so skip the sugary cereals or the ham and cheese sandwich. Instead, choose one of these three nutrient-packed, power breakfasts to up your energy and boost your work or physical performance:
1. Raspberry Banana Smoothie
- 1 cup chia gel*
- 1 cup frozen raspberries
- 1 banana
Chia is a tiny seed revered for its ability to boost your energy and endurance while keeping you satiated. A cup of raspberries packs 8 grams of fiber to keep your digestive system moving, and a banana not only delivers energy and B6, it will make your smoothie creamy and delicious.
Simply add all ingredients to a blender and blend until smooth.
*Make chia gel by soaking 1 tbs. of chia seeds in 1 cup of water, for 10 minutes or more. If you make smoothies often, you can soak in a larger quantity and leave in your fridge for up to a week.
If you’re always hungry before lunch:
2. Steel Cut Oats* topped with Apple or Pear
- ½ cup steel cut oats
- 1 1/2 cups water
- 1 apple or 1 pear
- handful of walnuts
- cinnamon and salt to taste
Hello fiber! This filling breakfast will keep you focused straight through lunch without even a twinge of hunger. Eating this regularly should help keep your trips to the loo regular, too.
Cook oats according to directions. Meanwhile, chop apple or pear into bite-size pieces, and add to the pot a few minutes before the oats are done. When the timer goes off and all of the water is absorbed, transfer to a bowl, top with walnuts and sprinkle with cinnamon and salt if desired.
*Admittedly, steel cut oats can take a while to cook (20-30 minutes), so rolled oats are another option. Make sure your oats only contain “oats” in the ingredient list, though, and skip the highly processed instant oats with their added sugar and chemicals.
If you’re already perfect and just want a little beauty boost:
3. Millet Toast with Almond Butter and Banana
- 2 slices of millet bread
- raw almond butter
- 2 tbs. raw pumpkin seeds
- 1 banana, sliced
What’s wrong with wanting to be beautiful? A mix of creamy and crunchy, this breakfast is sure to satisfy. Banana delivers energy to keep you perky, while pumpkin seeds are loaded with beauty minerals that will help keep your skin glowing and radiant. Luscious almond butter is packed with skin-loving vitamin E, and research suggests its healthy fats may actually help you lose weight.
Toast bread, spread with almond butter, top with pumpkin seeds and then sliced banana. In place of banana, you can also use thinly sliced apple or pear, which will deliver added vitamins and fiber.