Recipes

3 New Sweet Breakfast Recipes: Healthy, Easy, and Budget Friendly

“The body uses a lot of energy stores for growth and repair through the night… Eating a balanced breakfast helps to up our energy, as well as protein and calcium used throughout the night.

Sarah Elder, DIETICIAN

There have been many controversial studies regarding skipping breakfast. With intermittent fasting gaining momentum, a lot of people have decided to opt out of having breakfast. Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.

There are many different types of ways to fast. If you have been following me on Instagram for a while you’ll know that I did intermittent fasting for 6 months, from September 2019 until March 2019. I did the most common type which is called “16:8” where you fast for 16 hours and eat for 8 hours at the same time each day. I initially did intermittent fasting to help reduce inflammation in my body due to an accident and to help me reduce body fat because I was hitting a plateau in my workouts.

What I realized is that although intermittent fasting did help me reduce inflammation and muscle soreness, it did not help me reduce body fat. You know what did help me? Eating a balanced breakfast and eating more nutrient rich, whole foods… yep I was not eating enough! Having breakfast in the morning actually left me feeling more energized to power through my workouts (Yay for carbs!) and allowed my body to recover faster (Yay for limited muscle fatigue!) and thus, allowed me to gain muscle and burn fat.

During my recent travels, it has been a priority of mine to try my best to cook my own meals, especially breakfast. If you know me, you know I am a morning person and I wouldn’t be one without my breakfast, I literally go to bed dreaming of what I will eat in the morning. However, cooking and eating healthy, satisfying, and budget-friendly breakfasts has its ups and downs during my recent travels.

I have been staying at hostels in South East Asia, which are all conveniently located near grocery stores, markets, or convenience stores (7-Eleven Stores are a big deal here, especially in Thailand, and I don’t know how I will ever live without one again within walking distance). Buying groceries at supermarkets and at street vendor stalls has helped me stay within my food budget as I have been able to buy items that are locally grown and produced. Some staples I buy include bread, instant oatmeal, butter, peanut butter, instant coffee, milk, and cinnamon. These items last a while, whereas I eat eggs within 2 days (when consuming mostly egg whites) and fresh fruit goes bad quickly (Yay for organic fruits!). So I generally buy eggs and fruit every 2-3 days.

As a result of having a limited grocery list, since I am in one location for no more than 1 week, I have had to become more creative in the kitchen by using up bulk ingredients in an innovative way so I don’t get bored of what I eat. In the same way, the hostels I have stayed at don’t have fully equipped kitchens. They usually have a microwave and a kettle but most don’t even have a toaster or a stove or even appropriate cutlery (*shakes head*). From someone who loves cooking and baking , I was disappointed at first but after some fun experimenting I came up with a lot of new healthy, easy, and budget friendly breakfast recipes that use minimal ingredients and appliances. Below are three of these new recipes.

I know you will absolutely LOVE all of these new recipes! Feel free to modify these breakfast recipes to suit your dietary needs (I give you some suggestions for substitutions). I have included the nutritional information for each original recipe (one serving). *Please note that the nutritional information may vary depending on the ingredients used. **All nutritional information was calculated using the app My Fitness Pal.

One thing that makes meals, especially breakfast, so much more flavourful is using spices. I absolutely LOVE adding lots of cinnamon to my breakfast recipes to enhance the flavours of all the other ingredients. I truly believe in the power of good quality spices to bring out the flavours of any dish. Some of my favourite cinnamon spice brands include:

Try experimenting with different spices like cinnamon, turmeric, cardamom, and cloves in these breakfast recipes to make them your own.

3 New Breakfast Recipes

1. 3-Minute Tropical Granola CRUNCH

I have been loving all of the tropical flavours here in South East Asia. This recipe was inspired by all of the locally grown and dried fruits and nuts here at the markets. The dried mango in this recipe gives the granola sweetness (Yay to no added sugar!) and the crunch in this vegan and gluten free recipe comes from the toasted cashews, the coconut chips, and the instant oats… yes you read that correctly! The trick to crunchy granola made in the microwave is to let your granola cool at room temperature in another bowl after it’s done “baking”. This will allow it to firm up and have that granola crunch that we all know and love.

Ingredients:

  • 1/2 tbsp butter *Sub oil of choice
  • 1/4 cup instant oats
  • 1 tbsp water
  • 1/4 tsp cinnamon
  • 9 cashews (1 serving), roasted, diced *Sub nut of choice
  • 1 piece dried, unsweetened mango, diced *Sub dried fruit of choice
  • 1 tbsp unsweetened coconut chips *Sub unsweetened shredded coconut, chocolate chips, etc.
  • 1/4 cup 1% milk *Sub mylk of choice

Directions:

  1. Put butter in a microwave safe bowl and microwave on high for 10 seconds until butter is completely melted.
  2. Add in oats, water, cinnamon, and cashews. Mix until combined.
  3. Microwave on high for 3 minutes in 30 second intervals, stirring after each interval of 30 seconds. The oats should be crunchy at this point, if not , continue to microwave it for another 1-2 mins at 30 second intervals.
  4. Remove from microwave (Be careful! The dish will be really hot by now.) and add in mango and coconut chips. Stir until combined.
  5. Transfer granola to another bowl (that’s not hot) and let it cool at room temperature.
  6. Top with milk and devour!

Nutritional Information (1 serving, whole recipe, no substitutions):
262 Calories
28g Carbohydrates
15g Fat
8g Protein
4g Fibre

2. Instant Apple cinnamon oaTMEAL

Apple and cinnamon is a traditional combination that is so reminiscent of the fall season and I never get tired of these flavours. The use of instant oats in this vegan and gluten free recipe makes this breakfast ideal for busy mornings or for travel. I suggest keeping the skin on the apple when you dice it for extra fibre.

Ingredients:

  • 1/2 apple, diced
  • 1/3 cup instant oats *Sub instant/pre-cooked grain of choice (ex. quinoa, rice, etc.)
  • 1 tbsp peanut butter *Sub nut/seed butter of choice
  • 1/4 tsp cinnamon and more for topping
  • 1 tbsp water and 2/3 cup more boiling water *Sub cold/room temp water or milk of choice

Directions:

  1. Add diced apples and 1 tbsp water into a microwave safe bowl. Microwave on high for 30 seconds. *Skip this step if you like your apples crunchy.
  2. Remove bowl from microwave and add instant oats, 2/3 cup boiling water, and cinnamon. Stir all ingredients until well incorporated.
  3. Top with peanut butter and more cinnamon. Enjoy!

Nutritional Information (1 serving, whole recipe, no substitutions):
248 Calories
33g Carbohydrates
10g Fat
8g Protein
6g Fibre

3. MINUTE Microwave French Toast

If you have one minute you have enough time to make this sweet and satisfying breakfast. I was so surprised that this French Toast came out so light and fluffy considering it was made in the microwave, so tasty! This vegetarian recipe has no added sugar and is packed with protein to help keep hunger at bay and is loaded with fresh fruit for natural sweetness. It’s the perfect way to start the day!

Ingredients:

  • 1 egg *Sub flax/chia egg
  • 3 egg whites *Sub 1 egg or flax/chia egg
  • 1 tsp milk *Sub nut/seed mylk of choice
  • 1/4 tsp cinnamon & more for topping
  • 2 slices multigrain bread, sliced into cubes *Sub bread of choice
  • 1/4 tsp butter *Sub coconut oil or nut butter
  • 1/4 cup sliced strawberries *Sub fruit of choice

Directions:

  1. Beat egg and egg whites in a microwave safe bowl with 1/4 tsp cinnamon and stir in cubes of toast until well coated with egg batter.
  2. Microwave on high for 1 minute with a lid/microwave safe plate on the bowl to cover it. After “cooking” the french toast will be inflated like a balloon with no runny areas of egg. If the egg looks uncooked continue to microwave for another 1-2minutes at 30 second intervals.
  3. Top with butter, more cinnamon and sliced strawberries. Devour!

Nutritional Information (1 serving, whole recipe, no substitutions):
290 Calories
27g Carbohydrates
9g Fat
23g Protein
4g Fibre

To me, a healthy, balanced breakfast does not have to be complicated or take a lot of time. I believe in using simple, wholesome ingredients that you likely already have at home to create nourishing meals to help you fuel your body, mind, and soul.

Let me know when you give these recipes a try! I would love to see your creations so don’t forget to tag me and use the hashtag #intheno on Instagram. While you’re on my IG Page don’t forget to check out my “Recipes” Highlights to see my ALL of my Breakfast Recipes as well as to accompany me on my travel, health, and wellness journey.

As always, I look forward to feedback. What did you want more or less of? Do you have breakfast in the morning? What do you usually eat? Let me know in the comments below.

Yours in health, creativity, and simplicity,

Rachele

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