On Your Health

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6 Healthier Versions of Your Favorite Breakfast Foods

Breakfast is arguably the most important meal of the day, but one thing is certain — starting your day with a healthy breakfast can improve digestion and energy levels throughout the entire day.

Healthy eating habits are easier to keep when your meals taste good. That’s why we’ve included six healthier versions of your favorite breakfast foods below.

Quinoa hash browns

Hash browns are a savory breakfast favorite, but they often contain excessive amounts of butter and offer little nutritional value. Quinoa hash browns add a bit of protein and fiber to the mix. Here’s what you’ll need.

Ingredients

  • 1/3 cup quinoa (cooked)
  • 1 ½ cup grated potatoes
  • 1 egg
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Mix together quinoa, potatoes, egg, salt and pepper. Heat a large skillet over medium heat and add olive oil to pan. Scoop out mixture and flatten into a small hash brown patty. Add the patty to the skillet and cook until each side is golden brown. Top with a fried egg and sautéed vegetables for added flavor.

Avocado toast

Toast is one of the simplest breakfast foods to make in a hurry. Instead of topping your toast with butter or jelly, try avocado. Avocados provide healthy monounsaturated fatty acids, which can protect against heart disease, strengthen bones and reduce the risk of certain cancers.

Ingredients

  • 4 slices whole grain or sprouted grain bread
  • 1 ripe avocado (halved, pitted and peeled)
  • Salt and pepper to taste

Mash up avocado with a fork. Toast bread until crisp and spread mashed avocado over each slice. Sprinkle with salt and pepper to taste. Top with sliced tomato or a fried egg for more flavor.

oats and banana

Banana oat waffles

Waffles are a sweet and filling breakfast food and a favorite of many people. However, waffles are typically full of refined sugar and topped with unhealthy things like whipped cream, powdered sugar and syrup.

Banana oat waffles are a gluten-free, sugar-free, healthy substitute for traditional waffles, and your whole family will love the way they taste!

Ingredients

  • 1 cup rolled oats
  • 2 bananas (chopped)
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder

Mix ingredients in a blender and pour into a heated waffle iron. Cook until golden brown and top with fresh fruit, organic maple syrup, Greek yogurt, honey or nut butter. Enjoy!

Healthy breakfast burrito

Breakfast burritos are hearty, flavorful and perfect for on-the-go mornings. This breakfast burrito recipe skips the fatty cheese and bacon, opting for more veggies, whole grains, protein and fiber. The veggies included in this recipe don’t have to be precise. Simply use how much you want or whatever is in the fridge.

Ingredients

  • 1 whole-grain flour tortilla
  • 1 tablespoon olive oil
  • 2 eggs (scrambled)
  • Chopped kale
  • Sliced mushrooms
  • Diced sweet potatoes (cooked)
  • Chopped onion
  • Finely chopped garlic

Heat all veggies in a pan with olive oil until cooked through. Add in egg scramble until cooked. Spoon egg mixture into a tortilla and roll it into a burrito. Heat each side in a pan for 30 to 60 seconds.

Morning glory muffins

Baked goods aren’t always good for you because they typically contain a lot of butter and sugar. However, these healthy morning glory muffins are packed with fruits, veggies and nuts for a nutrient-packed morning treat.

Ingredients

  • 2 cups whole wheat flour
  • 2 teaspoons baking soda
  • 2 teaspoons cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon salt
  • 2 cups grated carrots
  • 1 cup grated apple
  • ½ cup coconut flakes
  • ½ cup walnuts (optional)
  • ⅓ cup sunflower seeds
  • 3 eggs
  • 2 teaspoons vanilla extract
  • ¼ cup orange juice
  • ½ cup honey
  • ½ coconut oil
  • ½ cup raisins

Combine all dry ingredients in a large mixing bowl. Stir in carrots, apples, coconut flakes, walnuts and seeds. In a separate bowl, beat together wet ingredients and pour them into the other mixture. Stir in raisins. Spoon out the batter into a muffin pan and bake for 20 minutes at 375 degrees.

homemade granola

Homemade granola cereal

Most cereals are packed with sugar and artificial ingredients. If you make your own cereal you can control the ingredients that go into it.

Ingredients

  • 3 cups rolled oats
  • 2 cups assorted nuts
  • 1 cup coconut flakes
  • 2 cups whole wheat flour
  • 1 cup honey
  • ¼ vegetable oil
  • 2 tablespoons brown sugar
  • 1 teaspoon vanilla extract
  • 1 cup raisins

Combine dry ingredients in a large bowl. Mix together wet ingredients in a separate bowl. Combine dry and wet ingredients and pour onto a sheet pan. Cook for one hour and 15 minutes at 250 degrees, stirring occasionally. Remove from the oven and mix in raisins.

For more healthy recipes, news and tips, check out the INTEGRIS On Your Health blog.

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