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8 Quick, Fun & Healthy Breakfasts; Food Matters

By – Mahogany Obodozie

I’ve noticed a reoccurring habit amongst Nigerians above the age of 16 years old. Most of us start our days without having breakfast. This is a bad habit, as skipping breakfast can set you up for overeating later in the day. When you have a healthy breakfast, it can give you energy, satisfy your appetite, and set your brain right for making productive decisions all day. A good healthy breakfast would be something that would combine good carbohydrate, fiber and some protein. I did a little research and found a bunch of quick, fun and healthy breakfast recipes. Enjoy!

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Organic Egg Breakfast Burrito

This is just another way of saying fancy tortilla wrap. This breakfast idea is a quick and simple way to start your day. It may look a bit small but is definitely a belly holder. Its super easy to make and can be made it in a variety of ways by simply switching up the tortilla wrap, veggies or cheese. Because of the size it’s quite easy to eat on the go or take it to the office by wrapping it up just like a shawarma.

Ingredients:  Tortilla ( Lebanese flat bread), 1-2 Beaten Eggs, 2 Tablespoons Finely Chopped Parsley, Lime Juice, Shredded Cheese, 1/2 a Cup of Diced Turkey Sausage (cooked), Pepper and Onions.

Directions:  Add healthy oil (soya, olive, coconut) to pan over low heat. Add onions, pepper, and stir until the vegetables are tender. Add the sausage and cook for another minute. Pour in some lime juice and stir. Then add parsley. Transfer it all off the pan to a plate. Then get your eggs ready.

While the frying pan is on medium heat, add your eggs into the frying pan. Stir occasionally. When the eggs are nearly done, add the vegetable mix that you set aside, and add in the cheese. Allow the cheese to melt.

Add the final mixture from the pan into a fresh tortilla, add chili sauce and wrap it burrito style. Its Ready to eat hot or cooled and wrapped for morning bus ride to work.

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Plantain Mosa

Plantain Mosa, also known as “plancakes”. This version of Plantain Mosa is quite similar to Plantain Puffs because they are both made with overripe plantains and flour. But this version is not deep fried but pan fried to look like pancakes. It’s a more healthy form of pancakes that is popular in Nigeria. Instead of pumping our bodies with bad fats and carbohydrates, plantain Mosa is high in fiber and nutrients and is definitely a very fun way to start the day.

Ingredients: overripe plantain, 1 egg, 3 tablespoons plain flour, Cool water, ½ teaspoon salt, Ground cayenne pepper, 2 tablespoons evaporated milk, healthy oil (olive, coconut, soya).

Directions: Break the egg into a bowl, beat and set aside. Peel the overripe plantain and mash with a fork till a good blend is achieved. Then Add cool water to the mashed plantain bit by bit and mix on each occasion till you get a medium consistency. Sift the plain flour into the mixture and Mix thoroughly.Add salt, cayenne pepper and evaporated milk and stir very well. It is ready to be fried.

Set your frying pan over medium heat and pour about 1 tablespoon of oil. When hot, pour a small amount of batter into the pan to make a 5mm thick and 5 inch diameter plan-cakes. Monitor it closely and once you see the edge of the plan-cake caking, flip it to fry the other side too. It is ready when both sides are light brown.

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Green Smoothie Recipe

Want to start your day delicious and easy? Then Green smoothies are for you. Apart from it being the yummy way to start your day, it is super healthy because it helps you detox and kick start your metabolism. If you are not into sitting down for your meal it provides you with a nutritious solution that is easy to digest and to take on the go. The ingredients are engineered to make you feel energized for many hours to come.  Feel free to swap the ingredients around for your preference.

Ingredients: Spinach, Banana, 1/2 Orange, Organic Greek Yogurt, Water or Almond Milk

Directions: Mix it all in a blender until it is smooth and creamy.

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Tomato Omelet

Tomato Omelet is a juicy blend of scrambled eggs, and garden veggies with the main ingredient being tomatoes. This recipe is one that is usually over looked. The omelet can be eaten with almost anything, Plantain, yam, potatoes and even bread. Now, how’s that for a breakfast.  It’s easy to make but not as commonly made in Nigeria as the very famous “egg sauce”.

Ingredients: 1 egg, 1 medium plum tomato (Tomato Jos), 1 small onion, a tea spoon of healthy oil (for frying), Salt, Pepper (fresh or dry)

Directions: Set your frying pan to heat up. Add your frying oil and add the chopped onions. Fry for a few seconds and add the diced tomato. Fry till they are well heated up, this should take a maximum of 5 minutes on medium heat. Pour this into the already beat and spiced egg. Mix well and add more salt if necessary.

Set the frying pan back on the stove and add a drizzle of oil. Once it is heated, slowly pour the egg and tomato mix making sure that it is evenly distributed in the frying pan. Turn the heat down to low. On a scale of 1 to 10, the heat should be at 4.

Then wait.

Wait till you see the tomato omelet begins to cake. Once the heat is low, it will not burn so no need to worry. Plus invest in a non-stick frying pan.

Once it has caked considerably, shake the frying pan and the omelet moves on its own. If it doesn’t then it is either the heat is too much or the inside of your frying pan is too rough. Gently transfer the omelet to a very flat wide plate.

Cover the omelet in the plate with the frying pan and flip is such that the top side is now at the bottom of the frying pan. Set the frying pan back on the stove and fry till the bottom side is well fried.

Once it cakes, it’s ready!

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Vanilla Yogurt & Fruit Goodness

This is a vanilla yogurt, blueberries and walnut delight. It is a great combination of antioxidants, vitamins, protein, live bacteria and a powerhouse of fiber. If you are looking for even more protein to be packed in your breakfast, you could swap out the vanilla yogurt for Greek yogurt. This breakfast is packed filled with all the basic food groups and not just detoxifies the yesterday’s impurities but kick starts digestion. And the fiber would keep your belly full for longer.

Ingredients: Organic vanilla yogurt, Banana, Blueberries, Walnuts, Chia Seeds and Cinnamon

Directions: Pour the yogurt into a cup.  Add sliced banana, blueberries and walnuts. Sprinkle chia seeds and cinnamon on top.

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Power Salad

This is definitely one of my favorite breakfasts, because I am completely obsessed with broccoli and the breakfast salad has just about everything you need to kick start your morning. It consists of Fruits, greens, nuts and it all tastes amazing together. This breakfast salad is packed with fiber, manganese, potassium and other great vitamins.

Ingredients: Broccoli, Sprouts, Leafy Greens, Raspberries, Pineapple, Walnuts, Dried Black Currants.

Directions: cut up the veggies and fruits into bite sizes and stir them all together. You could put a drizzle of vinegar and/or any other healthy salad dressing you prefer.

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Strawberry, Flaxseed & Banana Smoothie

Here’s another delicious smoothie recipe for those that like to drink and not eat in the mornings. By adding flaxseed to any smoothie, it will give you a dose of Omega-3, which is linked to reduced risk of depression, cancer and much more.

Ingredients: 1/2 Banana, 1 1/2 Cups Almond Milk, 2 Tablespoons Ground Flaxseed, 1/2 Cup of Frozen, Unsweetened Strawberries

Directions: Mix it all in a blender until its smooth and enjoy!

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California Style Sandwich

This is another one of my  favorite breakfast sandwiches. I used to eat it regularly when I was vegetarian for about 6 months. I love it because it is bursting with flavor from the veggie toppings and its super easy and fun to make. This sandwich is very filling and has a good dose of protein and vitamins. The toasted whole grain bread combines perfectly with the creamy yogurt, while the veggies add a nice cooling sensation and distinct flavor to it.

Ingredients: Whole Grain Bread, Sprouts, Ripe Avocado, Tomatoes, Basil, Chives, Greek or Almond Yogurt

Directions: Toast the bread; spread it with yogurt, top with basil and chives. Then add pile up toppings as desired.

Photo credit:

Egg Breakfast Burrito ( photos  from www.beachbody.com)

Green Smoothie, Vanilla Yogurt & Fruit Goodness, Power Salad, Strawberry, Flaxseed and Banana Smoothie, California Style Sandwich (photos from www.organics.org)

Plantain Mosa (phot from www.nigerianfoodtv.com)

Tomato omelet (www.gcroft.wordpress.com)

 

 

 

 

 

 

 

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