8 Protein Packed Breakfast Ideas

Breakfast is not only the most important meal of the day; it also should be packed with protein to help us get through the busy day. Research has shown that people who ate a protein packed breakfast tended to eat fewer calories for their subsequent meal. Protein helps in the releases of the peptide hormone that sends signals to the brain that the stomach is full.

You might be wondering what food you should eat that is packed with protein. Here are some wonderful options for you to get more than the recommended share of protein for the day:

Plain old milk and cereal

The cereals that we get nowadays is loaded with protein, basically they are specially fortified with protein and fiber. And when you eat it with a bowl of milk there is nothing like a dose of natural protein when we consume milk and other dairy products.

Yogurt

If you’re in a rush and don’t have time to cook, then yogurt is a great option. Simply buy the flavored varieties available in the market or you can simply buy the plain ones and whip them up with natural sweeteners and nuts and fruit.

This is a fun way to eat protein and is sure to be a kid with the little ones too. The nuts and fruits add an element of fiber to this meal of yogurt.

Toast with nutty spread

Skip the usual spread of butter on your toast and use peanut butter or almond butter that is a dose of healthy fat to your daily diet.

Cheesy egg bean burrito rolls

Eggs, bread and cheese are a staple when it comes to breakfast rolls. If you want more protein power then it is a great idea to add black beans along with the sauces of your choice for taste. Black beans combined with egg and cheese will give you more than the prescribed dose of daily protein.

How to Make Peanut Butter from Scratch

Peanut butter is a staple spread for all those households where no one suffers from peanut allergies.Peanut butter is easily available in the market commercially. But trust me peanut butter made at home cannot match up to the ones you buy in the market. First of all you get to choose your own ingredients and secondly it is free from preservatives.

Peanut butter made at home is not only easy but also friendly on the pocket.Peanut butter has a lot of health benefits along with keeping you fuller and since you are making it at home, you can skip all the unhealthy sugars and processed preservatives.You can buy the peanuts in the shells and roast them or if you’re looking to make the process of making peanut butter simpler you can readily buy shelled and roasted peanuts.

What you need?

Roasted peanuts – 2 Cups
Peanut oil – 6-8 Tablespoons
Sweetener (Honey, sugar or Brown sugar) – 2-3
Salt – Few pinches

Procedure

Grind the peanuts in a food processor till it becomes a thick paste. You may have to scrape the sides in between the crushing of the peanuts to a paste.
Add the sweeteners according to the desired sweetness and combine well in the blender. You may use more than one type of sweetener. For example you can try a blend of honey and sugar for sweetness to your peanut butter.
Gradually add the peanut oil and salt. If you don’t have peanut oil, you can use any other oil such as sunflower oil or even corn oil. Some peanuts have higher oil content as compared to others. So in such cases, you may have to add lesser amount of oil.
If you want to make chunky peanut butter. Then take a handful of roasted peanuts and crush them to a coarsely ground powder and mix them to the already prepared peanut butter mixture.
Store in a dry air tight container, preferably not a metal one, as homemade peanut butter is free from preservatives and can get spoilt easily in metal storage containers.

Four Ingredient Banana Oat Bars

Bananas are very nutritious fruits. They are packed with potassium and other vitamins and minerals. The best part is that since bananas come naturally sweetened we don’t need to add extra sugar while making any snack with them. Bananas are a great way to restore your body’s energy after a tiring day or even after a strenuous workout.

What you need?

Rolled oats – 2 cups
Ripe bananas – 2
Salt – a few pinches
Nuts (assorted) – 1/4th cup
Dates – 1/4th cup
Vanilla essence (optional) – 1 tsp.
Grated coconut (optional) – 1/4th cup
Chocolate chips (optional) – 1/4th cup
Cinnamon and nutmeg powder – 1/4th tsp.

Procedure

Preheat the oven to 350 degrees centigrade.
Prepare a tray by greasing it and lining it with butter paper.
Mash the banana to a fine paste.
Mix it into the rolled oats.
Mix in the dates, nuts, salt and the essence.
You can add the chocolate chips and grated coconut if so desired.
Press this mixture onto the baking sheet evenly.
Bake for 20-25 minutes, or till the edges start browning and becoming crisp.
Allow to cool on the cooling rack and cut into bars when completely cooled.
Store in an airtight cookie jar. They can be stored for up to a week.

These banana oatmeal bars are great healthy snacks and will curb unhealthy snacking and keep you from stuffing yourself with unwanted junk food. So don’t forget to carry one of these bars while driving if you’re too rushed for breakfast or to fuel up after a run.

7 Fruits and vegetables you need to stop peeling

All of us know that vegetables and fruits are packed with tons of essential nutrients. What we don’t know is that in some fruits and vegetables the maximum nutrients are in the skin and in ignorance we peel them off before you consume them.

Potatoes

Most of us peel our potatoes. But the fact is that the peel is a source of lot nutrients such as vitamin B and other minerals. So if you are planning to cook your potatoes simply scrub it as a whole using a soft bristled brush and cook as usual.

Carrots

All the anti-oxidants of this vegetable are present on or directly under the skin. Unless the vegetable is so dirty, there is no reason to peel it. Simply clean thoroughly and eat directly.

Apples

The skin of an apple is full of fiber so avoid peeling an apple before you eat it. Apple skin is also rich in vitamin C, triterpenoids and other vitamins that aid in digestion, even fight cancer and ward off other diseases.

Parsnips

Parsnips like their sister vegetable carrots have a lot of their nutrients in and under the skin. So skip the peeling and cook directly.

Sweet potatoes

This holiday favorite has its peel full of Vitamin C and potassium. So the next time you’re planning a feast, roast them with the skin on to get the complete health benefits of eating it.

Cucumber

I really don’t understand why people peel the skin of cucumber, especially when it tastes so nice. The peel of the cucumber is loaded with fiber and antioxidants. So for a healthy you eat the skin as well.

Eggplant (also called as brinjal)

The skin of the eggplant is a rich source of nasunin that promotes anti-aging and even fights cell damage.

Now that you know the benefits of keeping the skin on of some of these fruits and vegetables boil, bake or roast them with the skin so that you can maximize the benefits received from each of these fruits and vegetables.