Healthy Options for Breakfast.

EwellAfrica recently received a request for healthy meals and recipes that can be added to the African diet without having to scour the specialty stores for expensive imported items. Well we’ve done some research and come up with sample menus that can be modified to suit individual taste but provides a good foundation for a diet that is mindful of caloric intake and high in nutritional value.
Let’s look at breakfast options! Breakfast is an important meal and should not be skipped. Studies have shown that people who skip breakfast actually tend to gain more weight on average than those who ate breakfast. Eating a healthy breakfast keeps your blood sugars level, gives you the energy and nutrition needed to face the day and also helps you from over indulging at lunch because you are starving.
These are some healthy breakfast options that you can make easily and that pack a powerful nutritional punch.

1. Toast and grapefruit.

1 slice of whole wheat toast (70 calories) with 1 tablespoonful of peanut butter (approx 65calories)
1/2 grapefruit (40calories)

Whole wheat toast: Whole wheat toast is higher in fiber and has lower in fat calories than it is more popular counterpart white bread. If you are used to eating white bread, then it will take some time to get used to the taste of whole wheat bread but it is worth changing your palette. Peanut butter while being high in fat actually contains monounsaturated fat versus the typical trans fat, saturated fat common in butter and margarines. Peanut butter is high in protein and between the protein and fat it will help keep you full longer.

Homemade Peanut butter
Recipe
• 1 ½ cup of roasted peanuts (groundnuts)
• 1 teaspoon salt
• 1 1/2 teaspoons honey
• 1 1/2 tablespoons peanut oil
Grind all items in food processor until smooth. This can keep for about 2 weeks in the fridge.

2. Banana raisin oatmeal (260calories)

Oatmeal is considered a power food, because it can help manage cholesterol levels, it is high in fiber and can help regulate blood sugar. It will also give you energy and help control cravings.

Recipe
2/3 cup uncooked oats
2 cups water (1 cup of milk can be substituted or nonfat dry milk powder to taste)
1 whole ripe banana
1/4 cup raisins
In a saucepan, combine water, oats and a pinch of salt. Simmer 5 minutes uncovered, stirring occasionally. Remove from heat, cover, and let stand 3 minutes. Stir in bananas and raisins.
Makes 2 servings.
260 calories per serving (without milk).

3. Egg white omelet (115 calories)

Recipe
2 egg whites
¼ cup small onion
¼ cup of tomato
½ tablespoon of olive oil
Salt and pepper to taste

Whisk egg whites until frothy (This allows air to enter the mixture and causes omelet to be fluffy) and set aside. Saute onion and tomato in heated pan with oil. Pour in mixture and flip as necessary once done on each side. Also you can add spinach and other vegetables to this omelet.

4.Tropical smoothie (300 calories)

½ orange segments
1 banana
1/3 cup canned or fresh pineapple, cut into chunks
1 cup plain yogurt
5 ice cubes
Blend and drink immediately.

Bananas are high in potassium and also help with digestive health. Pineapples and oranges are high in vitamin C. Pineapple also contains an enzyme that promotes tissue healing and repair. It also reported to help with weight loss and maintenance.