With school just around the corner, a healthy and quick breakfast can significantly reduce stress and set a positive tone for the rest of the day for you and your children.
While all meals should be healthy and balanced, breakfast is particularly important. A well-balanced breakfast can provide the energy needed for the day, improve mood, enhance stress management and supply essential nutrients.
Here are a couple of my favorite quick recipes that offer a balanced ratio of protein, fat and carbohydrates:
Chia Seed Pudding
Chia seed pudding is an excellent option for a quick and easy breakfast. The best part is that it can be prepared the night before, so you can just grab it and go in the morning. Here’s my favorite recipe:
• ¼ cup chia seeds
• 1 cup milk of your choice (almond, coconut, cow’s milk, etc.)
• 2 tablespoons protein powder
• Toppings: Berries, 1-2 tablespoons nut butter, cinnamon
In a jar, mix chia seeds, milk, and protein powder. Stir well until the mixture begins to thicken. Cover with a lid and refrigerate overnight. In the morning, add your favorite toppings such as berries, nut butter and a sprinkle of cinnamon.
Scrambled Eggs, with Fruit
Another great protein-rich breakfast is scrambled eggs with fruit.
This meal is simple to prepare and packed with nutrients.
• 3-4 eggs
• ¼ cup cottage cheese
• Butter (enough to coat the pan)
• Fruit: Berries, apple, or orange
Heat a pan and add enough butter to cover the surface. In a bowl, whisk the eggs and cottage cheese together. Pour the egg mixture into the pan and scramble until cooked to your liking. Serve with a side of fresh fruit such as berries, apple, or orange slices.
Starting your day with a simple and balanced breakfast keeps your blood sugar levels stable and enhances your ability to handle stress.
As busy women, supporting our bodies with nutrient-dense meals improves our overall health and quality of life. Whether you try one of these recipes or create your own, focusing on a breakfast rich in protein, healthy fats and carbohydrates is the best way to start your day.
Bri Edwards is a holistic health coach at Healthy Foundations in Dubuque.
