Summer is the perfect season to become more playful with your morning meals. Forget your regular bowl of cereals and consider adding more variety to the most important meal of the day.
With plenty of fruits and vegetables available in the season of summer, you can make your breakfast meals healthy, delicious, and colorful. To help you get an idea of what your a.m. meals should consist of, consider these healthy summer breakfast options.
- Oatmeal with milk substitutes
Lactose intolerance is quite common with a study published in Clinical and Experimental Gastroenterology showing that around 75% of the world’s population does not have the ability to digest lactose. To make your morning bowl of oatmeal a little easier on your stomach, consider substituting regular milk with soy milk, almond milk, coconut milk, or any other milk substitute of your own liking. However, we think soy milk is superior here as this is the only milk substitute containing all essential amino acids. Simply heat one cup of soy milk until bubbling, add in instant oats and a teaspoon of brown sugar. Once the mixture has thickened over low heat, add in bananas, raisins, blueberries, honey, cinnamon, or any other flavoring ingredient – the choices with oatmeal are endless.
- Eggs with vegetables
Eating a high protein breakfast is considered just one way to take charge of your health and eggs are one of the best sources of protein out there. If you chose the omega-3 enriched variety, you’d be adding another important nutrient to your egg breakfast. Consider poached eggs, eggs Florentine, hard-boiled eggs and add your favorite vegetable to the side. Serve the meal with whole grain bread or toast, and you’ll have a complete meal to help get you started for the day.
- Greek yogurt with a topping
This diabetes-friendly breakfast option is also great for when you’re short of time in the early hours. Simply pour in a cup of your favorite low-fat Greek yogurt in a small bowl, mix in some fresh berries, bananas, or apples and sprinkle with honey, cinnamon, or sesame seeds. Greek yogurt has more protein than regular yogurt, and it is also much lower in carbs. This yogurt variant is said to be an easily-digestible dairy product for lactose-intolerant folks. The probiotics present in Greek yogurt will give your immune system a boost.
- Avocado and banana smoothie
If you like the idea of a liquid breakfast for on the go, consider making an avocado and banana smoothie. Simply pour in a cup of almond or soy milk in a blender, add one banana, a teaspoon of peanut butter, one-third of avocado, one cup of spinach, and some ice cubes. Blend until smooth and pour the mixture into a container. This breakfast option is perfect for scorching summer days when your appetite drops and you need a light and cool breakfast option. From a nutritional point, this breakfast provides enough protein, starches, healthy fats, and antioxidants to make for a healthy meal option.
- Avocado toast
For fans of minimally-processed meals, an avocado toast can be considered part of the over healthy diet plan. Simply spread a piece of ripe avocado onto a whole-wheat toast and drizzle with salt, pepper, and a few drops of lemon. According to an entry published in Critical Reviews in Food Science and Nutrition, avocados are a rich source of fiber, magnesium, vitamin A, vitamin C, vitamin E, folate, vitamin B6, choline, and healthy fats among other important nutrients. Combined with vitamin B-rich whole-wheat toast, you get a nutrient-packed meal that’s also easy on the stomach for summer mornings.
- Zucchini fritters
Zucchini is an affordable summer vegetable with a variety of uses. Consider making zucchini fritters for your breakfast if you want breakfast option that’s light but hearty at the same time. Grate some zucchini until you get four cups full and squeeze out as much water out of them as possible. Next, add two-thirds of a cup of all-purpose flour and two large eggs lightly beaten to the grated zucchini. Optionally, add some scallions for added flavor and some salt and pepper. In a non-stick frying pan, heat some oil and drop discs of the zucchini mixture. Let fry on each side around two minutes.
- Chia seed pudding
Add two tablespoons of chia seeds into one cup of almond milk. Mix in a teaspoon of maple syrup and vanilla extract for flavor and taste. Leave mixture in the fridge overnight or for at least 20 minutes to let the chia seeds absorb the almond milk. Top the chia pudding with berries, nuts, and some cinnamon. Chia seeds contain a healthy ratio of omega-3 to omega-6 fatty acids. They’re also a great source of phytochemicals some of which can help reduce your risk of developing diseases like diabetes, heart disease, and cancer.
- Summer vegetable hash
My Man’s Belly blog has featured a wonderful summer breakfast option called poached egg summer vegetable hash for those of you who appreciate a hearty morning meal. A great thing about this breakfast though is that it calls for a range of summer vegetables rich in nutrients and antioxidants and low in carbohydrates. And if you don’t believe there are any benefits of a large breakfast, think again. Studies show that eating a large breakfast in addition to a hearty lunch was more effective for weight loss than eating small meals throughout the day.
When the summer season is in full swing, there’s no shortage of healthy and fresh fruits and vegetables to include into your morning meals. The ideas given here are just a few examples to give you some inspiration for making your healthy summer breakfast options
Sophie Addison is a popular blogger and skincare expert. She is very passionate about writing on skincare and beauty. She has posted articles on tips for fine lines and wrinkles, information about arthritis, weight loss and fitness news. Apart from work she likes gardening and listening music.