We all know the importance of not skipping your breakfast. Although having breakfast is helpful, having a healthy breakfast is even more so. But can healthy also mean tasty?
Having enough fiber in your diet is crucial for your stomach, as well as the whole body and skin. Fiber-rich diets can lower cholesterol, help in regulating sugar levels in blood and regulate constipation. The recommendation is to consume about 20-35 grams of total fiber a day. Keep in mind that while increasing fiber in your diet, you might want to increase the water intake for various reasons.
Why is fiber good for your skin? First of all, maintaining the health of your vital organs via your diet contributes to good physical health – for example, liver and kidneys become strained when filtering toxins from processed food. Bad food choices lead to hormonal imbalances, later leading to skin problems. A diet containing a healthy amount of fiber helps your liver and kidneys to expel toxins from your body more easily.
Proving that healthy does not exclude tasty, we’re providing you with some fiber-rich breakfast options:
Cranberry Almond Granola
- 5 cups rolled oats (you can use gluten-free if that’s important to you)
- 3 cups almods, chopped
- 1 cup sunflower seeds
- 1/3 cup finely shredded unsweetened reduced fat coconut
- 1/3 cup milled flax seed
- ½ cup packed brown sugar
- 2 tsp cinnamon
- ½ tsp ginger
- Pinch cloves
- heavy pinch sea salt
- 3/4 cup unsweetened applesauce
- 1/3 cup pure maple syrup
- 1/4 cup honey or agave
- 2 tbsp coconut oil
- 2 cups dried cranberries
How to prepare:
- Preheat the oven to 300, and line two large baking sheets with silpat or parchment paper. Set aside.
- In a very large bowl, mix together the oats, almonds, seeds, coconut, brown sugar and seasonings.
- In a small saucepan, warm the applesauce, maple syrup, honey and coconut oil until well combined, whisking constantly.
- Add the applesauce mixture into the dry ingredients and toss to combine. Divide mixture evenly between your 2 prepared baking sheets.
- Bake until browned and crispy, about 1 hour. Lightly toss granola every 10-20 minutes while cooking. The more often you toss it, the less clusters it will have.
- Cool completely, then add cranberries. Store in an airtight container at room temperature. It will stay fresh for at least one month.
Dark Chocolate Quinoa Cereal
- 1 cup uncooked white quinoa (~170 g)
- 1 cup unsweetened almond milk, plus more for serving (~240 ml)
- 1 cup coconut milk (light canned, or the beverage in a carton ~ 240 ml)
- pinch sea salt
- 2 tsp unsweetened cocoa powder (10 g)
- 2-3 tsp maple syrup or coconut sugar (30-45 ml)
- optional: 1/2 tsp pure vanilla extract
- 3-4 squares vegan dark chocolate, roughly chopped
For serving, optional:
- Mixed berries
- Sliced banana
- Coconut sugar
- Hemp seeds or chia seeds
How to prepare:
- Thoroughly rinse quinoa in a fine mesh strainer for 2 minutes, using your hands to sort through and pick out any discolored pieces or pebbles that may remain.
- Heat a small saucepan over medium heat. Once hot, add rinsed, drained quinoa and toast for 3 minutes, stirring frequently, to dry up water and slightly toast.
- Add almond milk, coconut milk, and a pinch of salt, and stir. Bring to a boil over high heat, then reduce heat to low and cook for 20-25 minutes, uncovered, stirring occasionally. If it stops simmering, increase heat to medium-low. You’re looking for a slight simmer throughout the cooking time.
- Once the liquid is absorbed and the quinoa is tender, remove from heat and add cocoa powder, maple syrup and vanilla (optional). Stir to combine.
- Taste and adjust flavor as needed. Add a bit more almond milk if you prefer the texture thinner. You can also add more cocoa powder and maple syrup for a more intense chocolate flavor.
- Serve each bowl of quinoa with a small square of vegan dark chocolate, and any other desired toppings (listed above). We opted for a bit more coconut milk, hemp seeds, and fresh fruit (optional).
- Best when fresh, though leftovers will keep covered in the refrigerator for 2-3 days. Reheat in the microwave, or in a small saucepan with additional almond milk to add moisture back
Apple Cinnamon Oatmeal
- 3 cups water or milk
- 2 medium tart apples, chopped to your preference
- 1 – 1.5 cups old-fashioned oats
- Dash salt
- ¼ cup packed brown sugar
- ½ teaspoon ground cinnamon
- ½ teaspoon vanilla extract
- ¼ cup chopped almonds
- Mapple syrup (optional)
*This amount is for 4 servings.
How to make:
- Preheat water to a boil (or if you opt in for milk, don’t boil but rather heat up a bit)
- Add the chopped apples, oats and salt
- Cook and stir for 5 minutes (If you choose milk be cautious not to scorch it)
- Remove from the heat
- Stir in the brown sugar, cinnamon and vanilla
- Cover and let it stand for 2 minutes
- Sprinkle each serving with almonds and add maple syrup if desired
Have any healthy breakfast recipes to share with us? Write to us in the comments or on our Facebook page. Want personalized skincare recommendations? Check out OKU.