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Breakfast – Is it really the most important meal of the day?

We have all heard the classic line – “Eat your breakfast. It’s the most important meal of the day.” And we have never stopped to wonder if it really is.

This belief has persisted so long because the theory behind it sounds plausible – after our body uses up the energy stored to repair and grow through the night, breakfast is much needed to well, break the fast and replenish the energy, protein, and calcium used throughout the night.

But is breakfast really that important?

Recent studies have proven that the breakfast talk has long been overrated for its’ benefit and from the health aspects standpoint, breakfast is a meal like any other. Rather, experts have come forward to say that – it’s all about what you’re eating. “For some people, eating breakfast helps control cravings,” said Mark Faries, exercise physiologist and behavioural psychologist with the Texas A&M AgriLife Extension Service. “For example, if you skip breakfast, you may end up having a much larger lunch where you haven’t made as healthy of choices.” So for those who are having a poor appetite or simply the lack of them in the morning, it’s time to stop stuffing breakfast down your throat and have your meals at a comfortable pace.

For those busy bees that are having trouble balancing healthy eating and busy workload, here are some easy recipes for you to try:

Overnight Oats

Oats are easy to prepare and are known to be substantial energy source throughout the day. Additionally, oats are known to aid in weight loss, lower blood sugar levels, and reduce the risk of heart diseases. Although for some, the bland taste of oats can be an immediate turn-off, here are some variations to help spice things up a little:

Peanut Butter and Jam:

  • 1 tablespoon strawberry jam
  • 2 tablespoons peanut butter
  • 1/2 teaspoon chia seeds
  • 2 tablespoons peanuts, crushed

Blueberry Lemon Cheesecake

  • 2 tablespoons blueberry yogurt
  • 1/4 cup plain Greek yogurt
  • 1/4 cup blueberries
  • 1 teaspoon lemon zest
  • 1 teaspoon honey

Pumpkin Pie

  • 2 tablespoons pumpkin puree
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons pecans, chopped
  • 1 teaspoon maple syrup

Bacon & Eggs in a Jar

Have your breakfast ready in a matter of minutes with the simple bacon and eggs recipe.

Instructions:

  1. Mix 2 Eggs, a dash of salt & pepper, some fresh spinach and shredded cheese together in a bowl
  2. Pour mixture into a mason jar
  3. Cook in the microwave oven between1:30-2:00 minutes (checking every 30 seconds interval)
  4. The egg mixture will puff up during cooking but deflate when out of the microwave, so don’t freak out if you see it rise higher than the jar (leave the microwave door open for a while to allow air to deflate the mixture)
  5. Top with some additional cheese & bacon crumbles

Chicken vegetable soup

Nothing shouts hearty louder than a bowl of warm goodness. Throw everything into a slow-cooker and wake up to the aroma of perfection.

Ingredients:

  • A large boneless skinless chicken meat
  • corn – cut into portion of 3
  • 1/2 cup thinly sliced carrots
  • 1/2 cup sliced celery 2 stalks
  • 1/3 cup diced yellow onion
  • 3/4 cup quinoa
  • 1/2 cup orange juice or extra broth
  • 1 can diced tomatoes
  • 1 can tomato paste
  • 2 teaspoons minced garlic
  • 5 cups chicken broth or stock
  • Seasoned salt and pepper

Seasonings

  • 1-2 leaves bay
  • 1 teaspoon chicken seasoning blend or 1 teaspoon chicken bouillon
  • 1 teaspoon oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • Salt and pepper
  • Toppings: low-fat sour cream, fresh cilantro, fresh lime wedges or lime juice
  1. Trim the fat off the chicken breasts or thighs. If using breasts, cut each breast into 3 large even pieces.
  2. Place the chicken breasts or thighs in the bottom of a large slow cooker.
  3. Add in the rinsed corn, thinly sliced carrots, sliced celery, diced onion, quinoa (rinse if not pre-rinsed to remove the bitter saponin coating), orange juice (or extra broth), an undrained can of diced tomatoes, tomato paste, minced garlic, and chicken broth or stock.
  4. Add about 1 teaspoon seasoned salt (or to taste) and 1 teaspoon pepper (or to taste), bay leaves, chicken seasoning blend, cajun seasoning, oregano, ground cumin, and paprika.
  5. Stir and then cover and cook on high for 3-5 hours or until the chicken easily shreds and the quinoa has “popped.” The longer it cooks, the more liquid the quinoa absorbs which is why I don’t recommend cooking on low unless you are fine with a stew. Alternatively, you can add the quinoa in later.
  6. Remove the chicken, shred and return it back into the soup.
  7. Remove the bay leaves and then enjoy the soup topped with optional toppings such as fresh cilantro, fresh lime, sour cream (we use low fat), and additional cajun seasoning, salt, pepper.

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