10 Healthy Breakfast Ideas for WFH & HBL
Breakfast sets the tone for the rest of our day. Everyone needs to eat a healthy breakfast to refuel our bodies after sleep. Running out of ideas for breakfast during Circuit Breaker already even though it’s only Week 2?
Working from home or having HBL means the healthy breakfast must be quick and easy to make. It can also be made ahead of time. Here are 10 simple healthy breakfast options for you.
Eggs are a staple breakfast item, as they’re easy to prepare, versatile, and packed with high-quality protein and other nutrients.
1. Egg-and-vegetable muffins
These muffins are a great way to sneak in some extra vegetables. Plus, they’re portable and easy to make in advance. To make them, mix eggs, salt, and pepper in a bowl and add chopped vegetables of your choice.
Mix in a splash of sacha inchi oil for additional flavouring. Divide the mixture evenly into greased muffin tins and bake at 200°C for 12 – 15 minutes or until done.
2. Eggs in a hole
Using a round cookie cutter, cut a hole in the middle of a slice of whole-grain bread and place it in a frying pan with melted butter. Crack an egg into the hole and cook on the stovetop until done. Drizzle with sacha inchi oil for additional flavouring.
3. Scrambled-egg tacos
For a hearty twist on tacos, scramble 1-2 eggs per pax and serve in taco-size whole-grain tortillas. If desired, top with cheese and sacha inchi nuts for extra protein and veggies for fibre and flavour.
Healthy whole-grain options
Whole grains are healthier than refined grains because they’re higher in fibre, protein, vitamins, and minerals. Many whole-grain breakfasts can be prepared ahead of time.
4. Overnight oats
Overnight oats are easy to make in Mason jars the night before, and you can customize this dish with your favourite toppings.
Mix about ¼ cup of rolled oats and ½ of your favourite milk in a small mason jar. Top with nuts like sacha inchi nuts, shredded coconut, chia seeds, and dried or fresh fruit.
5. Baked oatmeal
After you bake this healthy breakfast of whole grains, you can enjoy it throughout the week.
In a bowl, mix:
- 2 cups Rolled oats
- 3 cups Any type of milk
- 2 beaten Eggs
- 2 teaspoons Vanilla extract
- Brown sugar to taste
- Any type of nuts or fruits (fresh or frozen)
Pour the mixture into a greased baking tray and bake at 180°C for about 45 minutes or until the oatmeal is set.
6. Blueberry mug muffin
Wild blueberries are packed with antioxidants and make a great addition to your breakfast.
In a microwave-safe mug, mix:
- ¼ cup All-purpose flour
- 1 tablespoon Brown sugar
- ¼ teaspoon Baking powder
- A pinch of salt and cinnamon
- 1 teaspoon Sacha inchi oil
- 2 tablespoons Milk
- A handful of frozen blueberries
Microwave on high for 80-90 seconds.
7. Buttermilk Pancakes
A delicious breakfast for your whole family to enjoy.
In a bowl, mix:
1¼ cups All-purpose flour
1 teaspoon Granulated sugar
1¼ cups Buttermilk
1 teaspoon Baking Powder
¼ cup Sacha Inchi Oil
1 teaspoon Baking Soda
Pinch of salt
Preheat skillet to med-high and pour a scoop of batter on the skillet. Cook until top are full of bubbles and bottom is golden brown, flip and brown another side. Remove and finish with your family’s favourite toppings.
8. Sacha Inchi Oil Honey Banana Bread Muffins
Natural ingredients make these muffins an instant hit!
In a medium bowl, mix:
- 3 Overripe brown bananas (peeled and mashed well)
- 1/3 cup Sacha Inchi Oil
- 1 large egg (Vegan option: Replace with 1 tbsp ground flaxseeds and 3 tbsp water)
- 1 teaspoon Vanilla Extract
In another bowl, mix:
- 1¼ cups All-purpose flour
- ¼ cup ground flaxseeds
- 1 teaspoon baking soda
- ½ teaspoon ground cinnamon
- Pinch of Salt
- ½ coarsely chopped sacha inchi nuts
- ½ dark chocolate chips
Preheat oven to 250°C. Lightly grease loaf pan. Fold in nuts and/or chocolate if using. Pour mixture into the pan and bake for 15-20 minutes or when an inserted toothpick comes out clean.
9. Avocado-cucumber-tomato toast
Spread mashed avocado over whole-grain toast, then top with sliced cucumbers and tomatoes for a hearty, open-faced breakfast sandwich. Drizzle sacha inchi oil and black pepper for additional flavouring.
Drinkable Breakfast Options
Breakfast smoothies are an alternative way to pack an entire meal into a drink. They’re also a good way to add fruits and vegetables to our daily diet. For a healthy breakfast smoothie, use a small serving of unsweetened fresh fruits. Add a handful of leafy green vegetables and a spoonful of sacha inchi oil for healthy fat and protein.
10. Breakfast smoothie
Blend your favourite fruits and vegetables with some milk and a splash of sacha inchi oil. Be adventurous every day with different combinations of fruits and vegetables.
Breakfast is a great opportunity to load up on protein, fruits, vegetables, and whole grains. A filling, balanced breakfast is one that’s high in protein, healthy fats, and fibre.
These nutritious dishes can be an important step toward establishing healthy eating habits for your whole family. Stay home, stay safe and this opportunity to start a healthy lifestyle.