Antioxidants are substances that can protect cells, and reduce the risk of certain chronic diseases like Alzheimer’s disease, cardiovascular diseases and cancers. Antioxidants are mostly found in plant-based food. Fruits are good sources of antioxidants, and can be easily incorporated into your breakfast.
Breakfast provides energy for the entire morning. If you still feel sleepy after waking up, having a healthy breakfast makes you more alert, and improves your productivity.
Açaí berry comes from the açaí palm tree, and has been found to be richer in antioxidants than other types of berries, such as strawberries and cranberries. Açaí bowl has become a trendy healthy breakfast option. The acai bowl has been claimed as an immune booster and has anti-aging properties. It is commonly available on menus of cafes and restaurants. Typically, an açaí bowl is sold at a price of $10-15 at the restaurant. To avoid extra spending, here is a simple recipe for making your own antioxidant-rich bowl in the morning, within 10 minutes.
The base of an açaí bowl is mainly acai berries and blueberries. If açaí berries or powder are not available to you, no worries, blueberries are also antioxidant rich while naturally low in sugar and calories.
Blueberry Acai* Bowl Recipe:
Adapted from Choosing Chia
2 servings
Ingredients:
Base:
- 2 tsp açaí bowl*
- 1 cup blueberries (frozen)
- 1 large banana
- ½ cup almond milk or any non-dairy milk
- 1 tbsp almond butter (optional)
- 1 tsp chia seeds (optional)
*Acai powder can be omitted if not available or too costly. Frozen blueberries can make a palatable antioxidant -rich base itself.
Toppings:
Any fresh fruit slice, granola, coconut chips, nuts & seeds, raisin or chocolate of choice
Instructions:
- Blend all the ingredients listed for base in a blender or food processor
- Scoop the mixture into a bowl and add topping of choice
If you prefer something savoury for breakfast, here is another recipe containing avocado, egg and tomato. Avocado contains antioxidants, mainly concentrated on the dark green flesh closest to the peel. Avocado consists of monounsaturated fat, which is beneficial for heart health.
Avocado Toast with Egg and Tomato
Adapted from Cookin Canuck
2 servings
1 medium sized avocado, pit and skin removed
¼ tsp cumin
⅛ tsp salt
2 slices whole wheat bread
2 tomato slices
2 eggs
1 tsp oil of choice
Directions:
- In a small bowl, smash the avocado with the back of a fork until fairly smooth. Stir in the cumin and salt.
- Divide the avocado mixture between the 2 slices of toast and spread evenly. Top with the tomato slices.
- Cook the eggs on the skillet, taking care not to break the yolks. Cook until the whites of the eggs are set, but the yolks are still runny.
- Place one fried egg on top of each piece of toast, serve hot.
If you want to learn more about how to make simple and quick breakfast, check out our previous post: Meals in the Microwave: Breakfast Edition.
What’s your favorite breakfast recipe? Share with us by commenting below!
