We all know that breakfast being the most important meal of the day isn’t fake news. But when life throws too much on our plates, we tend to forget the simple yet essential things in life--sadly, that includes taking care of our health. Most of us are guilty of taking a pass at it by drinking a cup of coffee or worse, skipping it.
Even if you do manage to grab a bite before heading off to work or to school - whether it’s toting on a granola bar in the car, grabbing a bacon and a slice of bread on your commute, or dipping your hand into that box of donuts an officemate has brought to work - you gotta be honest: that’s not going to cut it. That is not the proper breakfast your body needs to keep you fueled for the whole day and at the same time help you be healthy.
The time between breakfast and lunch really isn’t that long. But it will sure feel like it if you do not have enough fiber in your breakfast meal. Yes, fiber. Apart from what you think about fiber (the one helping you get regular bowel movements), it also keeps you full for much longer. That is why fiber is simply a must for those who are trying to lose weight or simply cutting down on food intake.
That said, allow us to inspire you to eat hearty, healthy, and fiber-rich breakfast meals more regularly by giving you these easy and tasty recipes:
OCB PANCAKES (OATMEAL, CHEESE, BANANA)
1/2 cup gluten-free old-fashioned rolled oats
1/2 medium banana
1/2 teaspoon vanilla extract
1 teaspoon baking powder
1/2 teaspoon cinnamon
2 large egg whites (or 1 egg)
1/4 cup fat free (or low-fat) cottage cheese
1-2 tablespoons unsweetened vanilla almond milk
Optional toppings: blueberries, peanut butter, chocolate chips, maple syrup
Place all ingredients in a blender and blend until completely smooth, about 30 seconds.
Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add desired toppings such as chocolate chips or blueberries. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 3-4 pancakes.
ON-THE-GO BREAKFAST BURRITO
2 large eggs, lightly beaten
1/4 cup baby spinach
⅛ cup alfalfa sprouts
1 tbsp salsa
1 high fiber wrap - multigrain or whole wheat tortilla
2 tbsp shredded cheddar cheese
Coarse kosher salt and freshly ground black pepper
Coat a small skillet lightly with olive oil or cooking spray and set it over medium heat. When the pan is warm, add the eggs and spinach. Cook, stirring, until the eggs are soft but fully cooked and the spinach is wilted, about 2 minutes. Remove from the heat and stir in salsa. Season to taste with salt and pepper. Heat the wrap in the microwave for about 10 seconds until warm. Spread cheese evenly along the center of the warm tortilla and top with the egg mixture and alfalfa sprouts. Fold in the sides of the wrap and then roll up tightly from the bottom. Eat immediately or pack it to work. Enjoy!
CORN FRITTERS WITH TOMATO & LIME
4 ripe tomatoes, halved (about 1 pound)
2 teaspoons olive oil, divided
1/2 teaspoon black pepper, divided
2.25 ounces all-purpose flour (about 1/2 cup)
1 teaspoon baking powder
1/3 cup fat-free milk
1 egg, beaten
1 1/2 cups fresh corn kernels (3 ears)
1/3 cup finely chopped green onions
1/4 teaspoon salt
3 tablespoons reduced-fat mayonnaise
2 tablespoons fresh lime juice
1/2 garlic clove, minced
1 teaspoon cold water
4 cups loosely packed arugula
4 (1/4-ounce) slices prosciutto
Preheat oven to 385 degrees F. Arrange tomato halves, cut side up, on a baking sheet. Drizzle tomatoes with 1 teaspoon oil; sprinkle with 1/4 teaspoon pepper. Bake at 375° for 1 hour and 30 minutes or until tomatoes are soft and have lost a lot of their moisture.
Weigh or lightly spoon flour into a dry measuring cup then level with a knife. Combine flour and baking powder in a medium bowl. Add milk and egg; stir until smooth. Stir in remaining 1/4 teaspoon pepper, corn, green onions, and salt.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Drop batter by level tablespoonfuls into pan to make 6 fritters; cook 2 minutes or until tops are covered with bubbles and edges are golden. Carefully turn fritters over; cook 2 minutes or until golden. Repeat procedure with remaining 1/2 teaspoon oil and remaining batter.
Combine mayonnaise, juice, garlic, and water. Place 1 fritter on each of 4 plates. Top each with 1 tomato half and 1/2 cup arugula. Repeat layers with remaining fritters, tomato halves, and arugula, ending with fritters. Top each serving with 1 prosciutto slice; drizzle with 4 teaspoons aioli.
All these 3 recipes are hearty and packed with fiber. But if you think this should still not suffice your fiber needs (like if you’re constipated or bloated), eat more meals like this and take our proprietary blend fiber capsules. That combo is a real winner!