Breakfast is the first meal of the day after a night of rest, so it makes sense to eat something nutritious to kickstart the morning and ‘set the tone’ for the day’s activities. A meal that’s balanced in protein, fibre and carbohydrates is good, and it will be even better if it contains vitamins and minerals essential for our body. With that in mind, here are some of the best foods to eat for breakfast.
Yogurt is calcium-rich and contains gut-friendly bacteria. Most commercial yogurts are full of sugar though, so it is better to buy an unsweetened one and sweeten it in moderation if you must, with your own natural sweetener such as honey or stevia. Fruits also add sweetness to natural yogurt, and provides the benefit of added fibre, vitamins and phytonutrients.
It is fun and easy to make your own yogurt at home with Panasonic Cubie oven. Just stir a tablespoon of commercial yogurt into a litre of warmed milk and set on Ferment mode. When yogurt is ready, store it in the refrigerator to be enjoyed over the next few days.
A bowl of hot oat porridge in the morning warms the stomach and can keep it satisfied for two to three hours. Oats are high in beta-glucan, a soluble fibre that has cholesterol-lowering properties and are believed to promote gut health.
For creamy oat porridge, try boiling together rolled oats and instant oats. Steel-cut oats contain more fibre and take longer to cook but have a chewy bite that can be quite enjoyable. This can also be done in the microwave to save time.
Add on milk or almond milk, and toppings like seeds and nuts, fresh or dried fruit, or some granola for crunch. In fact, add on anything that you fancy as long as it is nutritious and is low on sugar-count!
Eggs are nutritious and packed with protein, that is why eating eggs will keep you full longer. So, if you know you don’t have time for morning tea-break, the best way to last through the morning is to have eggs for breakfast!
Prepare eggs any way you like, from simple soft-boiled to frying them sunny-side up in a big breakfast. Baked eggs will be an interesing idea too. Just place some cut cherry tomatoes and sliced fresh basil over cracked eggs in ramekins and bake them in a Panasonic microwave oven.
Wholegrain bread contains carbohydrates that provide energy, and many nutrients not present in processed white bread. As wholegrain bread contains wheat germ, which is the seed of the grain, it is rich in vitamin E, folate and essential omega 3 fatty acids. The bran of the grain present in wholegrain bread provides dietary fibre, which helps to prevent constipation. Use Panasonic bread maker for a fuss-free preparation.
Increase the nutritional content of your breakfast by eating wholegrain bread with a spread of mashed avocado or nut butter. For an even heartier breakfast, make a sandwich with your favourite sandwich fillings.
Get a head start on vegetables and fruits in your diet by having a breakfast smoothie loaded with your favourite selection. A vegetable and fruit smoothie is better than just the juice as it contains the pulp as well. Try to have a higher ratio of vegetables to fruits, to limit too much fructose from fruits.
Apart from vegetables and fruits, you can blend in practically any suitable ingredient. Some delicious additions include yogurt, milk, almond milk, nuts and seeds (including flax and chia seeds). For days when extra fibre is needed, add some psyllium husk to the blend.
As a cold smoothie is often more appetising, use fruits that have been frozen ahead or just add a few ice cubes. Try making it in Panasonic High Speed Blender and you will be amazed of how well the machine does it! Drink the smoothie as soon as possible since vegetables and fruits oxidise pretty quickly and the taste of the smoothie will change if left for too long.