“Breakfast is the most important meal of the day” – We all heard this and we all know this. But with the hectic schedule that we all have, breakfast tends to be boring or even overlooked. Here at TheCoupleEats household, we believe that the food we put in the body matters, both in quantity and quality. So we’re here today introducing you to 5 healthy breakfast toast ideas that you can throw together in less than 5 minutes, taste good, and give your body the nutrients it deserves. (Spoiler alert: absolutely no cooking required!)
Greek yogurt (unlike regular yogurt) is the powerhouse of protein, which is a vital element in your diet to keep your cells, muscles and tissues growing. A protein-rich breakfast also makes you full and energetic longer. Blueberries are full of antioxidant and vitamins, which are scientifically proven to decrease the risk of obesity, heart disease and keep your skin glowing. Chia seed is a super food, well known for its high content of omega-3 fatty acid in preventing cardiovascular-related diseases. The abundance of fiber that chia seed has also aids in weight loss, keep you full for longer and aid regular bowel.
Almond butter is a great alternative for peanut butter, especially suitable for people who consistently lack magnesium and iron intakes. Magnesium contributes to the function of our nervous system, facilitate muscle contraction and sometimes can act as a natural mood enhancer. Iron contributes to the healthy functioning of red blood cells, which carries oxygen from the lungs to transport it throughout the body. Almond has a very nutty flavor and pair well with the acidity in strawberries. Just like others in its berry family, strawberries are rich in antioxidant, vitamin C and fiber. Word of caution, if you are allergic to nuts, you should avoid almond butter (or any other nut butters out there).
Hazelnut spread – famously known by Nutella – is usually associated with unhealthiness due to its high saturated fats and sugar content. However, if consumed in moderate amount, hazelnut spread can hugely benefit your health, supply your body with numerous key vitamins and minerals. Iron aids in the body’s production of red blood cells while calcium is crucial in preventing stroke and colon cancer. Think of this as a special treat to yourself and we advise having less than 2 tablespoons of hazelnut spread a week to avoid any adverse effects. Whole almonds add on the abundant of vitamins and healthy fats, while keeping you full for longer. Coconut flakes and sea salt enhance the flavor beautifully.
Peanut butter – in our opinion – is the creamiest and most popular toast spread out there. This versatile spread contains lots of protein and healthy oils that are beneficial for weight loss, diabetes and prevention of Alzheimer’s disease. Banana, on the other hand, is the powerhouse of potassium – a crucial but often overlooked nutrient. It’s essential for heart health and especially blood pressure control. Banana can also treat diabetes in two ways – improve insulin sensitivity and control blood sugar levels. High quality dark cocoa packs full of nutritious, stocked full of soluble fibers, minerals such as iron, magnesium and copper and antioxidant. Not to mention that it has the same effect on our mood as chocolate does.
Goat cheese is our favorite go-to these days, not only it’s less calorie and more nutritious than cow’s cheese it also tastes super good. Goat cheese is richest in vitamin A, vitamin B, riboflavin, calcium, iron, phosphorus, magnesium, and potassium. Not only that, it’s also much easier on the digestive system since it has slightly less lactose compared to cow’s milk. A ripe, fresh peach not only go perfectly together with goat cheese but also offer healthy prevention & relief from an array of diseases: cholesterol, blood stasis, obesity, hypokalemia etc. The rich phenolic and carotenoid compounds also possess anti-tumor and anti-cancer properties. Sprinkle of chopped cilantro adds a touch of freshness and herby flavor.
That’s all for it today, make sure you try out at least one of these for breakfast tomorrow. If you don’t have toast at home, you can definitely substitute that for bagel, waffle or even burger bun. However, we strongly recommend using whole grain bread for added fiber and minerals. Stay tuned for more easy and nutritious breakfast ideas. Good luck!