Home / health / 5 Easy 3-minute Breakfast Ideas

5 easy 3-minute breakfast ideas

5 easy 3-minute breakfast ideas

Breakfast is the most important meal of the day and generally it is the most overlooked too. Having a hearty breakfast lends a great start to the day but only if the right food is chosen. Too heavy and one risks feeling uneasy and sleepy; too light and the mid-morning cravings start kicking in quickly. Combining these healthy ingredients into one satisfying breakfast looks like a good start to the day.

Here are some 3-minute easy breakfast recipes to kick-start the day. 

Greek yogurt parfait

Ingredients:
1 cup Greek yogurt (full-fat or low-fat)
1/2 cup granola (choose a variety with low sugar)
1/2 cup fresh berries (pick from strawberries, blueberries, or raspberries)
1 tablespoon honey (optional)

Recipe:
Layer the Greek yogurt, in a glass or bowl.
Add a layer of granola on top.
Add a layer of fresh berries.
Drizzle with honey if desired.
Repeat the layers if you prefer a larger portion.

Nutritional values:
Calories: Approximately 300-350
Protein: 15-20 grams
Carbohydrates: 40-45 grams
Fiber: 4-6 grams
Fat: 10-15 grams

Avocado toast

Ingredients:
2 slices whole-grain bread
1 ripe avocado
Salt and pepper to taste
Optional toppings: Sliced tomatoes, poached egg, or red pepper flakes

Recipe:
Toast the whole-grain bread until crispy.
While the bread is toasting, mash the ripe avocado and season with salt and pepper.
Spread the mashed avocado evenly on the toasted bread.
Add optional toppings if desired.
Serve immediately.

Nutritional values (without toppings):
Calories: Approximately 200-250
Protein: 4-6 grams
Carbohydrates: 20-25 grams
Fiber: 7-9 grams
Fat: 12-15 grams

Overnight oats

Ingredients:
1/2 cup rolled oats
1 cup milk (dairy or non-dairy)
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
Optional toppings: Chopped nuts, sliced banana, or berries

Recipe:
In a jar or container, combine the first four ingredients.
Stir well and seal the container.
Refrigerate overnight.
In the morning, give it a good stir.
Add the optional toppings if needed and enjoy.

Nutritional values (without toppings):
Calories: Approximately 250-300
Protein: 8-10 grams
Carbohydrates: 40-45 grams
Fiber: 4-6 grams
Fat: 5-7 grams

Peanut butter banana smoothie

Ingredients:
1 ripe banana
2 tablespoons peanut butter
1 cup milk (dairy or non-dairy)
1 tablespoon honey or maple syrup (optional)
Ice cubes (optional)

Recipe:
Place the ripe banana, peanut butter, milk, honey, and ice cubes in a blender.
Blend until smooth and creamy.
Pour into a glass and enjoy.

Nutritional values (without honey):
Calories: Approximately 300-350
Protein: 8-10 grams
Carbohydrates: 35-40 grams
Fiber: 4-6 grams
Fat: 15-18 grams

Peanut butter and banana wrap

Ingredients:
1 whole-grain tortilla
2 tablespoons peanut butter
1 ripe banana, sliced
A drizzle of honey (optional)

Recipe:
Spread peanut butter evenly on the whole-grain tortilla.
Place the banana slices on the buttered tortilla.
Drizzle with honey if desired.
Roll up the tortilla, cut it in half, and enjoy.

Nutritional values (without honey):
Calories: Approximately 300-350
Protein: 8-10 grams
Carbohydrates: 45-50 grams
Fiber: 7-9 grams
Fat: 12-15 grams

Recommended

6 common cycling mistakes to avoid

6 common cycling mistakes to avoid

Starting a new hobby is quite exciting, especially one as fun as cycling. But we may forget important details in the rush with equipment to purchase, routes to map out, and rules to follow. These may be due to a lack of knowledge or experience or overconfidence. However, just like other hobbies, there is a learning curve to the world of cycling. Here are six common cycling mistakes beginners make and how to avoid them: Looking for extremely specific equipment It is great to have stylish equipment, but the lack of ideal clothes or accessories shouldn’t stop you from exploring cycling as a hobby. While high-waisted padded cargo bike shorts and padded bike liner shorts guarantee comfort during cycling, options like Spanx® shorts, spandex shorts, or baggy shorts also offer comfort and support. The most important things are a sturdy bike and a sturdier helmet. Cycling without a helmet Bike helmets are crucial at all times. They can be found at most local stores, with advice on how to choose the right one. Ensure that you wear it correctly and put all the buckles in the rear. Not knowing your limits As with any new hobby, it is important to test the waters.
7 simple daily exercises for first-timers

7 simple daily exercises for first-timers

Research shows that besides enhancing one’s physical health, exercise improves mood, sleep pattern, and self-image and reduces the risk of developing mental illnesses. However, starting and sticking to a fitness journey can be pretty overwhelming. Simple exercises are ideal for beginners as they do not require equipment and can be seamlessly incorporated into everyday life. These seven simple activities will help those unsure of committing to a long-term fitness regimen. Stretching Stretching is the best place to start. Even if one doesn’t follow it with other exercises, stretching for 10 minutes in the morning can help improve one’s blood flow and balance and eliminate body stiffness. Some simple stretching exercises include neck tilts, neck, ankle, arms, waist, and shoulders rotations, spot jogging, and side bends. Walking This underrated exercise is strongly backed by science. It provides long-term health benefits and is suitable for all, from kids and seniors to those suffering from heart disease, high blood pressure, and type 2 diabetes. Walking daily for 40 minutes can help strengthen one’s bones and muscles, improve cardiovascular fitness, and boost energy levels. Sun salutations From forward folds to upward and downward dog, the classic sun salutation involves a series of easy full-body stretches that leave one feeling balanced.
6 mistakes to avoid when installing security cameras

6 mistakes to avoid when installing security cameras

Protecting a home from theft involves measures like putting up fences, using secure locks, and a neighborhood watch system. However, more than 1 million burglaries are reported in the country each year. This is where installing a security camera can come in handy. A good surveillance system can assist the police in investigating all kinds of theft and robbery. However, people can miss crucial steps or make mistakes while installing security cameras.  Picking the wrong spot People may place cameras in hidden spaces to prevent others from noticing them. However, this affects the camera’s line of sight. Ensure the camera is mounted strategically for the best results when capturing events. Outdated software If you buy a good home security camera with poor or outdated software, the system may not be able to record or capture anybody when required. So, you should ensure that hardware and software are reliable while buying the product. Incorrect placement You may mount the security cameras too low, which allows burglars to spray paint or damage the camera. Ensure you place the camera at an appropriate height to prevent such complications. Not testing the camera If you start using a security camera without testing it first and the device turns out to be defective or damaged, it may not provide adequate surveillance.
4 travel mistakes to take a break from

4 travel mistakes to take a break from

Whether you are a novice wanderlust or have been to hundreds of places, mistakes are a part of the process. But, it is important to learn and avoid the mistakes that might ruin your journey. One of the common traveling mistakes to avoid is taking connecting flights as you might have to cancel or modify back-to-back bookings in case your first flight is delayed. Read on to know some other travel mistakes to avoid.  Overpacking Choosing what to pack is a hard job. But being weighed down by your bulky suitcase is a lot more difficult. Start off with choosing the bag that is right for the duration of your trip. Don’t go for a big bag. The bigger the bag, the more will you be packing. With a smaller bag, you’ll only carry things necessary for the trip and there are no extra options. Moreover, with limited belongings, you can easily keep your hotel room clean. Visiting several destinations Taking time off from your routine does not mean you spend every minute of the couple of days you have off in traveling. It is a common mistake most travelers make and one that you need to avoided on your next trip.
4 clever tech gifts to buy for loved ones

4 clever tech gifts to buy for loved ones

The festive season is right around the corner, and it is the perfect time to shop for all your family and friends. So, while you would want all the gifts to be special and perfect for your loved ones, choosing the best gift can require a lot of planning. A great way to make your festive shopping easier is to choose useful gadgets that everyone can use. So, here are some unique gift ideas: Smart mug This is the perfect option if you want to get a handy gadget for a loved one. Smart mugs ensure you get to have your drink at the exact temperature, even if you prepared it a while ago. Most smart mugs can maintain the temperature for up to 90 minutes on a single charge. So, you don’t have to worry about your tea or coffee getting cold if you haven’t had the chance to pick it up as soon as you made it. Smart mugs can also be connected to your smartphone via an application, and you can set the temperature of your choice here. Smart writing set A smart writing set comes with a pen and a book where you can jot down your thoughts and ideas.
Get the best Christmas gift cards from these retailers

Get the best Christmas gift cards from these retailers

Do you hear the bells jingling and smell the pie baking? Christmas is approaching, and the offline and online worlds are abuzz with activity. The festive season is an exciting time to redeem gift cards and coupons, check every item on your shopping bucket list and surprise your loved ones with presents. We are here to help you with some hacks that can earn you gift cards and vouchers this Christmas: Groupon® Groupon’s app and website provide various coupons, cashback offers, and gift cards for customer purchases. In addition, it hosts several entrepreneurs, including restaurateurs, manufacturers, and retailers, and lists its products, serving as a credible avenue for such groups to attract their target customers. Simultaneously, it is a lucrative platform for buyers, offering several benefits and gift coupons. You can avail of several offers and deals on Groupon® this Christmas! Rakuten Rakuten lists several of your favorite stores, offering rebates and discounts on purchases. It also provides a comprehensive list of coupon codes, saving time and effort. Essentially, when Rakuten receives a commission from stores for providing them with customers, it presents this amount to customers as cashback, ensuring a win-win situation for all the parties involved. Currently, you can use the coupon code CYBER25 to avail of 25% off and 12% cashback on Boll & Branch products.