When it comes to fueling your body in the morning, it's important to pick the healthy, beneficial foods that will keep you energized throughout the day.
According to Choose My Plate, an initiative by the United States Department of Agriculture, eating a breakfast loaded with whole grains provides a number of health benefits that can help you maintain a healthy body. Not only that, but consuming whole grains can help reduce your risk of chronic diseases such as heart disease.
Show your body some love by trying these delicious sweet and savory whole grain breakfast recipes.
1. Breakfast Grain Salad with Blueberries, Hazelnuts & Lemon
Want to give your usual bowl of oatmeal a makeover? This sweet recipe from The Kitchn is an excellent source of whole grains that you won't want to stop eating!
- 1 cup steel-cut oats
- 1 cup dry golden quinoa
- 1/2 cup dry millet
- 3 Tbsp. olive oil
- 3/4 tsp. salt
- 1-inch piece fresh ginger - peeled and cut into coins
- 2 large lemons
- 1/2 cup maple syrup
- 1 cup Greek yogurt
- 1/4 tsp. nutmeg
- 2 cups hazelnuts - chopped and toasted
- 2 cups mixed berries of your choice
First, mix together your oats, quinoa and millet in a mesh strainer and rinse for one minute. Set aside.
Then, using a 3-quart saucepan, heat 1 Tbsp. of the olive oil over medium-high heat. Grab the oat mixture and add to the pain, cooking until toasted - this should take about 3 minutes. Pour in 4 1/2 cups water and add 3/4 tsp. salt, ginger and the zest of one lemon. Stir well and bring mixture to a boil.
Once the combination reaches a boiling point, cover and let it simmer for 20 minutes. After the time is up, take it off heat and let it sit for about 5 minutes. Remove lid and stir with a fork - your mixture should have a fluffy consistency. Next, carefully remove the ginger coins from the combination and spread grain mixture on a baking sheet to cool - this should take about a half an hour.
While you wait on your grains, grab a medium bowl and whisk remaining olive oil with the juice of both of the lemons. Then, add the maple syrup, yogurt and nutmeg. Mix well.
Spoon your grains into a large mixing bowl and add yogurt mixture. Stir in mixed berries and hazelnuts. Grab yourself a bowl and enjoy!
2. Savory Breakfast Muffins
If you're looking for a savory breakfast that can you eat on the go, try this recipe from Eating Well. Not only is it a convenient treat, but each serving is only 217 calories!
- Cooking spray
- 2 cups whole-wheat flour
- 1 cup all-purpose flour
- 1 Tbsp. baking powder
- 1/2 tsp. baking soda
- 1/2 tsp. ground pepper
- 1/4 tsp. salt
- 2 eggs
- 1 1/3 cups buttermilk
- 3 Tbsp. extra-virgin olive oil
- 2 Tbsp. butter - melted
- 1 cup thinly slice scallions
- 3/4 cup Canadian bacon - diced
- 1/2 cup cheddar cheese - grated
- 1/2 cup red bell pepper - finely diced
First, heat your oven to 400 degrees and prepare a 12 muffin tin with cooking spray.
In a large mixing bowl, combine whole-wheat flour, all-purpose flour, baking powder, baking soda, pepper and salt.
In a separate bowl, whisk together eggs, buttermilk, oil and butter until fully combined. Then, fold in the scallions, Canadian bacon, cheese and bell peppers.
Before combining the two mixtures together, make a well in the center of the dry ingredients. Then, add the wet ingredients to the center and mix with a spatula until moistened. Scoop the batter into the muffin tin, filling each cup almost to the top - the mixture will not need any room to rise.
Bake your muffins until they reach a golden brown color - this should take about 22 minutes. Once the baking time is up, let your muffins cool in the pan for about 5 minutes. Then, take the muffins out of the tin and let them cool for another 10 minutes on a wire rack before serving. Enjoy!
Source: Sunrise Senior Living