Easy healthy breakfast recipes to energize your morning

UUnless you’re a self-proclaimed early riser, getting out of bed to get busy during the day isn’t always easy, and it’s even harder in the winter. as well as when overcoming the struggle for the transition to daylight saving time. Your alarm goes off when it’s still dark outside and your warm blanket is pulled tight. The task of overcoming morning grumblers is real.

If you can relate to any of the above, recipe developer and cookbook author Lynn Brown has eight words for you: It’s okay not to be a morning person. It’s a call that she thinks so many people need to hear that she’s dedicated an entire chapter to it in her new book. Good enough. Sometimes you wake up sad and sometimes you’re just tired – either way, what you feel is 100 percent correct.

It is for such morning hours that her “good enough” breakfasts are created. Brown explains that good enough breakfasts are morning meals made with ingredients that nourish the body and give you the energy you need to get through the morning, but require minimal effort to prepare. “It could be a meal prepared quickly, or it could be something that doesn’t require constant supervision, just cooking in the background while you prepare for a new day,” she says. “It can even seem a little exciting to periodically check something and see how it changes over time. Then, in the end, you’ll have a hot meal that’s really great.” The most important thing, Brown says, is to be gentle with yourself.

Curious what exactly it looks like? Here Brown shares three easy healthy breakfast recipes from his new book. They will definitely make your morning brighter.

easy healthy breakfast recipes
Photo: Lynn Brown

1. Creamy scrambled eggs without hands

Eggs are a storehouse of protein and healthy fats, two of the most important nutrients that provide energy to the body. “These eggs are as creamy as a French omelet, without stress or perfectionism,” Brown says of the way they are served. “They seem almost dangerously greasy, even if you don’t add cheese. You hardly have to do anything, and you can sleepily make toast and coffee while your eggs are slowly cooking. deliciousness.”

2 servings

Ingredients
1 tablespoon butter
4 large eggs
1/2 teaspoon fine sea salt
1/4 cup shredded sharp white cheddar cheese (optional)
2 onions, finely chopped (optional)
Up to 1 cup any leftover vegetables, cooked meats, or a combination (optional)
Freshly ground black pepper
Buttered toast, for serving (optional)

1. Melt the butter in a small saucepan over the lowest heat.

2. While the butter is melting, crack the eggs into a bowl, add the salt and beat quickly with a fork to break up the yolks – don’t worry about them puffing up.

3. Pour the eggs into the melted butter pan and let them sit on a very low setting, stirring occasionally to lift the slow-cooking eggs from the bottom and beat the curds until they are fully cooked, 20 to 30 minutes.

jalapeño bowl with honey
Photo: Lynn Brown

2. A bowl of jalapeno honey

Brown says yogurt is one of her favorites in the morning and she came up with the combination when she needed something tasty. “Something spicy in the morning is very invigorating,” she says. The fact that this breakfast cooks faster than the time it takes to brush your teeth also makes it a winner. Tip: Use Greek yogurt for maximum protein.

1 portion

Ingredients
1 cup yogurt
Several rigs of fresh jalapeno
drop of honey

1. Chop the jalapeno peppers.

2. Add the jalapenos to the bowl of yogurt. Drizzle honey on top.

apple chips
Photo: Lynn Brown

3. Apple and orange chips

If morning is the time of day when your energy is typically at its lowest, Brown recommends planning ahead by preparing your morning meal in the afternoon or evening. That way you can just wake up, put your brekkie in the microwave and eat. “The reverse also works. If you are early morning, but you feel empty in the evenings, you can cook your own dinner in the morning, ”says Brown. This Apple-Orange Chip can be made ahead of time and will feed the whole family or yourself for an entire week. fiber (a key source of energy) thanks to fruits and oatmeal.

Served from 6 to 8

Ingredients
Butter, for greasing the dish
4 large apples (your favorite variety)
1 large orange
1 tablespoon all-purpose flour
3 tablespoons packed brown sugar
1/2 teaspoon fine sea salt
1 teaspoon pure vanilla extract

Topping:
1 cup old-fashioned oatmeal
1/2 cup all-purpose flour
1/4 cup packaged brown sugar
1/2 teaspoon freshly grated nutmeg (optional)
1 teaspoon ground cinnamon (optional)
1/2 teaspoon fine sea salt
1/2 cup (1 pack) unsalted butter

1. Preheat oven to 375°F. Butter a 13″ x 9″ baking dish.

2. Cut the apples in half and remove the stalks and cores. Cut apples into thin slices.

3. Place the apples in a greased baking dish. Using a microplane or a fine grater, remove the zest from the orange and sprinkle it over the top. Squeeze the juice from the orange right over the apples (use a sieve if the orange has pips). Add flour, brown sugar, salt and vanilla. Use your hands to toss the apples, coating them evenly.

4. Make the filling: In a medium bowl, combine the oatmeal, flour, brown sugar, nutmeg, cinnamon (if using), and salt. Stir the topping a few times with a wooden spoon or your fingers until everything is roughly dissolved. Cut the butter into pieces the size of a tablespoon (or less) and add them to the bowl. Mix the oil with the dry ingredients with your hands until you get a crumbly, relatively smooth mixture. Sprinkle apples with oat mixture all over.

5. Bake until apples are browned and browned, 35 to 40 minutes. Serve immediately or cover and refrigerate for up to a week.

Brown wants people to know that breakfast shouldn’t make your day more stressful. You can give yourself a break and refresh yourself at the same time. In fact, it is a radical form of self-care. And this is one that everyone can put into practice.

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