Irrespective of lifestyle, age, and dietary regimes, breakfast undoubtedly remains one of the most important meals of the day. It restores the adequate levels of glucose for that spurt of energy after a long night’s sleep as well as helps manage hunger pangs during the day. In fact, eating a healthy breakfast habitually has been directly linked to better concentration among children as well as adults. Also, do not forget the fact that fiber and nutrient-rich breakfasts can help reduce the risk of lifestyle diseases. It is important to choose your breakfast dishes and ingredients with great care. Here are five naturally healthy breakfast options that are easy to prep, and maximize the nutritional value of your meal.
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1. Breakfast in a jar
There are quite a few no-cook recipes, which can be prepped and stored in the refrigerator the previous night. You need to mix and match high-on-nutrition ingredients such as chia seeds, almond milk, oats, muesli, fresh-cut fruits, and more.
However, it is prudent to source such breakfast ingredients from organic sellers. When purchased as packaged products, they often tend to be processed, which could reduce the overall nutritional benefits of the product. They could also contain preservatives like Tertiary Butylhydroquinine (TBHQ) , as well as artificial colors, artificial flavourings and artificial sweeteners like high fructose corn syrup – ingredients that studies have suggested could have adverse health effects in the long run.
2. Seasonal favourites
Little else can compare to the nutritional value and immunity benefits of seasonal foods. Breakfast dishes such as jowar bhakris, bajra rotis, and similar seasonal millet-based preparations make for immensely healthy breakfasts. In fact, these are especially recommended for people with lifestyle diseases and dietary regulations.
To ensure maximum natural goodness, it is important to source your millets and seasonal foods from organic farms. It’s the safest way to ensure that chemical pesticides do not seep into your foods, and make their way into your body, leading to possible long-term health effects.
3. High-on-nutrition smoothies
Smoothies are not just a great breakfast option for the fitness and calorie-conscious, but also for young kids and senior citizens as well. However, it is important to ensure that your glass of smoothie features different food families in a balanced manner. From fruits and seeds to yogurt, and metabolism-friendly spices such as cinnamon, make sure you are opting for an adequate intake of vitamins, protein, minerals, and of course, high-fiber foods.
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It’s important to remember that some of the most popular fruits for smoothies – peaches, apples, and strawberries – are also the ones with maximum chemical pesticides when grown using non-organic farming methods. Today, there are also several brands out there selling smoothie kits as well as flavored yogurts; it’s best to avoid these, as they will likely contain artificial sweeteners as well as artificial flavors and colouring. Instead, opt for plain organic yogurt or vegan milk, and organically-grown fruits, especially the local varieties.
4. Pancakes and more
Right from dosas to chillas, and from egg omelettes to whole wheat crepes, there is a whole range of pancakes and pancake-style dishes that make for healthy and quick breakfasts. An effective way to up their nutrition quotient and elevate them into mini-meals is to top them up with a whole lot of colourful veggies and fruits You can also use microgreens as well as a range of dry fruits, nuts and seeds as toppings.
5. Healthy sandwiches
Sandwiches are often looked down upon as fast food. However, when prepped right, they can serve a healthy and delicious breakfast. A key aspect is to avoid packaged sauces and processed cheeses. Several conventional sauces can contain a range of preservatives as well as artificial colours and flavours; some non-organic cheese could contain ingredients like carrageenan, all of which could have adverse health effects in the long run.
Today, fixing a healthy breakfast has become a lot more convenient and affordable. We have easy access to chemical-free, nutritionally rich organic and natural ingredients that range from cereals and local millets to preservative-free cheese and batter.
About Author: Uma prasad – GM at Sowparnika Retail Private Limited with over 20 years of experience in Organic food and agriculture – The Organic World.
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