Nutritious Breakfast

Breakfast is the most important meal of the day as it provides energy that we lose during the night. Though there are loads of options available for breakfast, one should go for healthy breakfast. Foodstuffs like eggs, tofu, oatmeal, fruits, etc., contain many nutrients, so one should try and inoculate these ingredients in the daily breakfast. Trying hard to find such nutritious breakfast ideas? Do not tire yourself, simply scroll down and check out the easy recipes of breakfast for kids and adults.

Healthy Breakfast Recipes

Tofu Sandwich
Tofu sandwich is mainly made of two nutritious ingredients, tofu and whole-wheat bread. Tofu contains carbohydrates, protein, sodium, potassium, Vitamin A, etc. As we all know, whole-wheat bread has very less calories. So combine the two, add some more tasty but healthy ingredients like green leaf lettuce, soy sauce, tomatoes, etc., and the following recipe will tell you exactly how to do it.

Ingredients

• 8 slices crusty whole-wheat bread, toasted
• 14 ounce water-packed extra-firm tofu, drained and rinsed
• 2 medium tomatoes, sliced
• 4 pieces green-leaf lettuce
• 1 tbs Dijon mustard
• 1 tsp adobo sauce from canned chipotle peppers, divided
• 4 tbs reduced-fat mayonnaise
• 1 tbs reduced sodium soy sauce

Process

Preheat the oven to 475 degrees F, also coat a baking sheet with a cooking spray, set aside. Take a small bowl and combine soy sauce, mustard and tsp adobo sauce in it. Mix well and spread the mixture onto the toasted bread. Cut tofu crosswise into about 8, inch pieces. Pat dry them and then place on the baking sheet, spread tbs mustard mixture on one side of the tofu, turn over and spread the remaining mustard mixture on the other side. Bake for about 20 minutes. Meanwhile, combine adobo sauce and mayonnaise in a small bowl. Spread this mixture onto one side of the toasted bread, repeat the same procedure for 3 toasts and set aside. Divide lettuce, tomato and baked tofu among 4 pieces of bread, cover them with remaining four pieces. Cut into halves and serve. One tofu sandwich contain 362 calories, 46 g carbohydrates, 17 g protein and 203 mg potassium.

Banana Flax Seed Smoothie
Banana and flax seeds contain high amount of fibers. Flax seeds are also a rich source of omega 3 essential fatty acids, so even if you are a vegetarian, you do not need to worry about missing the essential nutrients.

Ingredients

• cup fresh or frozen blueberries
• cup vanilla-flavored yogurt
• 1 tbs organic flax seeds
• 1 tsp honey
• 1 ripe banana
• cup milk (or soy milk)

Process

This is one of the easiest nutritious breakfast foods. All you have to do is mix all the ingredients, put it in a blender and blend until smooth, at high speed. You can add a few ice cubes to this smoothie, garnish with few berries and serve. This smoothie contains 200 calories, 36 g carbohydrates, 7 g fiber and 33 g sodium.

Spinach Goat Cheese Omelet
Spinach is one of the most healthy vegetables. It has a high amount of iron and also the other important nutrients. This recipe is a mixture of some of the healthiest food items like eggs, spinach and goat cheese.

Ingredients

• 1 large egg
• 2 large egg whites
• 2 tbs crumbled goat cheese
• 2 cups baby spinach, rinsed
• tsp hot red pepper sauce, such as Tabasco
• Pinch of freshly ground black pepper
• 1 tbs chopped scallion
• Pinch of salt
• 1 tsp olive oil

Process

Boil about 1 inch of water in a large saucepan. Add spinach to it and cook for about 30 seconds, until wilted. Drain the liquid, press the leaves until all excessive liquid is drained, chop coarsely. Add in spinach, scallion and cheese to a small bowl, mix well and set aside. In a medium-sized bowl, mix hot sauce, egg and egg white, pepper and salt with the help of a fork, set aside. Take a 7-10 inch non-stick skillet and heat oil in it. As the oil heats, tilt the skillet and then pour in the egg mixture. Stir immediately with a fork for about 5 seconds and move the cooked mixture toward the center, tilt the skillet to allow the uncooked portion to remain around the edges. Sprinkle the spinach mixture over the cooked omelet. Cook until the entire omelet is set, for about 1 minute or until golden. Fold one-third of the omelet over the filling with help of a spatula. Slide the omelet onto the serving plate, serve hot. This yummy spinach omelet contains 235 calories, 4 g carbohydrates, 1 g fiber, 20 g protein and 471 g sodium.

These were some of the most nutritious breakfast recipes. You can add some of your favorite ingredients to any of the above recipes, however, make sure that the ingredients you are adding are nutritious. Bon Appetit!