As a mom, you’re probably no stranger to skipping breakfast or opting for a sugary granola bar because you don’t have enough time to cook up a healthy meal. However, eating unhealthy can wreak havoc on your immune system, raise your blood pressure and increase stress levels. Here are five immunity-boosting breakfast foods that are easy to make on-the-go.
The importance of eating a protein breakfast can’t be overstated. Eating protein in the morning can regulate your glucose levels, keeping you full for hours and making you less likely to snack on unhealthy foods before lunch. A high protein breakfast has also been shown to increase immunity, build muscle and aid in weight loss. If you don’t have time to whip up an omelette in the morning, try a microwave quiche. Place spinach in a small mug or bowl, add water and microwave for one minute. After draining the excess water, add in the egg, milk, cheese and any other toppings you’d like, such as peppers, mushrooms or bacon. Microwave for three minutes and you’re good to go.
Peanut Butter and Banana Yogurt Parfait
Peanut butter is another great source of protein that’ll keep you feeling full throughout the morning. Although you may think to eat it with jelly, peanut butter paired with banana is another delicious combination that can boost your immune system, provide you with enough energy to power through your morning and fulfill your sweet tooth. For this recipe, all you have to do is layer half of the yogurt, sliced banana and drizzled peanut butter, and then repeat with the remaining half of the ingredients. If your peanut butter is too stiff, pop it in the microwave for 10 to 15 seconds to achieve a creamy texture. Finish off the parfait by adding your favorite toppings, such as shredded coconut, chocolate chips or chia seeds.
If you want to sleep an extra five minutes in the morning, overnight oats are an easy recipe to prepare the night before. Not only are they easy to make, but they’re also packed with fiber, which aids in digestion, lowers cholesterol levels and helps control blood sugar, preventing you from experiencing a sugar crash before lunch. To make the base of overnight oats, whisk together oats, milk, yogurt and honey in a small bowl or jar and pop it in the fridge to thicken up overnight. After you have your base, you can customize it by adding any toppings you’d like. To boost immunity, try adding almonds, sunflower seeds, blueberries or strawberries.
Quinoa and Fruit Salad
It may sound like a strange combination, but combining fruit and quinoa is both a nutritious and delicious breakfast idea. Quinoa is one of the only foods that contains all nine essential amino acids. Additionally, one cup contains 6 grams of fiber and 14 grams of protein, making it a superfood that’ll provide your body with all sorts of benefits, ranging from strengthening your immune system to helping your body create hemoglobin, a molecule that transports oxygen throughout your body. To incorporate quinoa into your breakfast, add a cup of it to a mixture of your favorite fresh fruit, such as berries, bananas or kiwi. You can even prepare this recipe at night to save yourself a few minutes in the morning.
You’ve probably heard it before, but avocados are extremely nutritious. Some of their benefits include lowering your cancer risk, aiding in weight loss and boosting your mood. To make avocado toast, combine mashed avocado, lemon juice, salt and pepper in a bowl and spread onto a toasted slice of bread. If you want to amp up the recipe, add toppings such as olive oil, shallots or red pepper flakes. Avocado toast is a great option if you’re craving a savory breakfast.
Making breakfast shouldn’t be stressful or time-consuming. Following these five easy breakfast recipes can allow you to start your day off with a healthy meal that’s easy to make and gives you the energy you need to power through your day.