Eating a meal in the morning is perhaps the best use you can put your time, rather than staying in bed sleeping a little longer. Different studies convincingly show that eating breakfast regularly can reduce the risk of coronary heart disease, diabetes, and obesity.
One of the most popular breakfast foods is eggs. It’s a quick and naturally nutritious pick and provides the highest quality protein available, too.
Get your day off to a good start and kick your metabolism into high gear by preparing one of these 5 easy egg breakfasts . Your body (and your taste buds too) will thank you.
5 breakfast recipes made with eggs
1. Frittata Caprese
To make a quick frittata , the trick is to make it big and thin so it’s almost like a crepe. It is a dish that will take you only two minutes to cook and an excellent dish to get some vegetables for breakfast as well.
As a suggestion, you can add tomato, which contains lycopene, a powerful antioxidant and carotenoid pigment that makes tomatoes turn red. You can get benefits of this nutrient from tomatoes by simmering them while making a sauce.
preparation:
- To serve, sprinkle the eggs with a little mozzarella cheese and fresh basil.
- Next, sprinkle the eggs with tomatoes when cooking.
- For an extra pop of flavor, drizzle this Caprese Salad-Inspired Frittata with Aged Balsamic Vinegar.
In addition, it is a breakfast that in terms of total calories (307) is ideal to start your days.
2. Mushrooms and spinach with egg
A quick breakfast doesn’t mean you have to forgo taste or actually go to an establishment to get some “fast food.” This dish is full of flavor and full of vegetables. It’s also simple to prepare: just saute everything in a pan. The mushrooms make it delicious and filling.
Plus, mushrooms are the only natural source of vitamin D that you can find in the produce aisle at any grocery store. So for strong bones, be sure to keep this recipe in your regular repertoire.
This breakfast will give you 189 calories.
3. Golden rice with fried egg
Sometimes the best breakfasts are leftovers. And sometimes the new food you create with those leftovers is more delicious than the original dish. That is exactly what you will find with this transformation of Chinese golden rice .
preparation:
- When you have some vegetable fried rice in the fridge, all you have to do is quickly reheat a cup and top with an egg.
- You can then sprinkle with sesame seeds, which provide a healthy kick and a good amount of minerals, including calcium.
- Together, you will make a nutritious and well-balanced breakfast.
It should not be difficult for you to make this breakfast and start your day with an excellent nutritional intake. It has a total of 410 calories.
4. Scrambled “Huevos Rancheros”
If you’re a fan of guacamole and chips, you’ll want to give this recipe a try. It’s a fun way to increase your plant food intake, with the combination of avocado, pico de gallo (fresh salsa), fresh cilantro, and organic baked blue corn tortilla chips.
On the other hand, tortilla chips are made from corn, which counts as a whole grain in your diet.
preparation:
- Stir the eggs evenly. Then, gradually add the spices you prefer. It is to your liking.
- Serve in a bowl for breakfast and enjoy with a fork, not your fingers.
The use that you can give the egg at each breakfast will help you to vary in the quality and nutritional contributions that you receive daily with these recipes. In this case, with this preparation you get 457 calories.
5. Scrambled toast with egg and organic ham
It’s okay to have a little fun with your food. It’s a way to transform a rather drab dish into an exciting one. For example, this breakfast has a healthy dose of that excitement because it contains sprouted or whole grain toast that is diced and mixed into the egg mixture. But it’s not only packed with fun, it’s packed with protein too, thanks to the ham and eggs duo.
Make sure to select organic ham , as it will be from animals fed 100 percent organic feed, raised to meet animal health and welfare standards, and free of antibiotics. On the other hand, if you are a vegetarian or don’t eat pork, simply swap the ham for sautéed mushrooms to create an equally delicious dish.
The content that comes with this way of making your breakfast in total calories is: 327. Not bad to start your day.
Reference
- Newgent, J. 9 Egg Breakfasts in 10 Minutes or Less. For Livestrong [Revised January 2018]
