Tag Archives: healthy breakfast recipe

Healthy Omelet Recipe Ideas

Breakfast is one of the most important meals of the day. Eating the right breakfast is even more important than just eating it. The right breakfast foods can help you concentrate, give you energy, prevents you from snacking unnecessarily & not to forget even help you maintain a healthy weight. Eggs are one of the healthiest breakfast options. Besides breakfast eggs can be eaten any time of the day like for lunch or dinner.

Sometimes eating just eggs can be boring. Here are some fun ways of adding flavor through healthy ingredients to your omelet.

Spinach and Garlic Omelet

Serving size – 1

Ingredients -

1 Cups of spinach (washed properly)

2 small garlic cloves, minced

Salt and freshly ground pepper

1 egg whole

1 teaspoons extra virgin olive oil

2 teaspoons freshly grated Coriander leaves

Procedure - Heat the pan and add 2 tsp of olive oil pour the eggs into the middle of the pan. As soon as the eggs are set on the bottom, sprinkle the spinach over the middle of the egg. Cook for a minute or two longer. Tilt the pan and roll the omelet out onto a plate.

Nutritional information - 139 calories; 2.38 grams carbohydrates; 7.22 grams protein

Egg White Omelet

Serving Size – 1

Ingredients -

1 teaspoon  olive oil

2  egg whites

1/4 teaspoon coarse salt

Chopped herbs such as coriander leaves and spinach.

Procedure - Heat oil in a pan. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy.  Pour whisked eggs into the heated skillet one the pan gets heated. Continue cooking then top with one or filling with spinach /coriander.

Nutritional information

100 calories; 0.05 grams carbohydrates; 12.9 grams protein

 

 

Mix Vegetable Omelet

Serving Size – 1

Ingredients -

2 teaspoon  olive oil

1 egg whole

1/2 teaspoon coarse salt

Chopped herbs such as, chopped tomatoes, beans, carrots, cabbage.

Procedure - Heat oil in a pan. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy.  Pour whisked eggs into the heated skillet one the pan gets heated. Continue cooking then top with all the sauteed veggies.

Nutritional information

154 calories; 4 grams carbohydrates; 8 grams protein

— this article is written by a dietitian @ FitHo
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Chocolate Peanut Butter Smoothie Breakfast Recipe

Everyone’s heard that breakfast is good for you, but here’s a breakfast that really is. It is lip smackingly delicious and healthy.

Take 1/2 cup of low fat milk, 2 tbsp of chocolate syrup, 2 tbsp of peanut butter, 1 frozen ripe banana and 1 cup low fat yoghurt. Place it all in a blender and process until smooth. To make it better, you can use vanilla flavoured yoghurt. To increase the protein content and reduce carbohydrate count, substitute the chocolate syrup with chocolate whey protein powder.

Healthy Breakfast Smoothie- magerleagues @ flickr

This breakfast is loaded with protein, fiber to keep you satiated for longer. So you won’t get to the office and dig into all that junk food. Potassium from the banana will help you keep the blood pressure down on the morning drive :) The calcium from the dairy is good for your bones, and a recent study showed that dairy promotes belly fat loss. Also, this smoothie gives you good carbohydrates which will fuel your body through the morning.

This is a great breakfast smoothie recipe. Or even a pre workout smoothie. For a post workout smoothie, we recommend using only 1 tbsp of peanut butter.

To make it a weight gain smoothie, swap the yoghurt with vanilla ice cream and enjoy :)

— this article is written by a dietitian @ FitHo