As many of you know, breakfast is an absolute must. We’ve all heard the common saying that it is the most important meal of the day, and there is a good reason for that!

Your body will be on a fasting from the time you finish dinner, then the body puts all those nutrients it obtained over the day to good use and begins the process of regenerating, re-setting and recharging through the night, the same way you put your mobile on charge to have a full battery.

So once that alarm clock goes off in the morning, it is the time of day your body is craving food again and more nutrients.

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Eating a hearty breakfast in the morning is vital

Not only does it get your metabolism into full action to get running, which means more calorie burning for your day, it also helps reduce levels of the hunger hormone ghrelin, keeping you satisfied throughout the morning and allowing your mind to focus on things other than your next food fix.

You get improved concentration and high performance at school or work. You will also have more strength and endurance to perform physical activity. It helps keep your weight under control as well as lowers your cholesterol levels.

While you probably don’t have time to make a gourmet meal before work each morning, that’s no excuse to skip breakfast altogether!

A proper healthy breakfast need not take any time at all, and certainly doesn’t have to impinge on a busy day. There’s nothing easier than pouring low-fat milk into a bowl of oats; or mixing in a blender some of your favourite frozen fruit, yogurt with a tablespoon of nuts and seeds and drinking your breakfast on the go.

More involved recipes can be made ahead of time, or you can cut down on the morning workload they entail by preparing the core ingredients the night before.

Try this vegetarian egg bake 

It’s packed with high-volume, low-calorie veggies and lots of healthy protein that will keep you satisfied and prevent energy lags later in the day. And for those of you who like a bit of zip, the salsa adds a nice kick! Make this the night before and give it a quick warm-up in the microwave in the morning.

Breakfast that lasts_2Vegetarian Egg Bake

Ingredients

• 10 egg whites, beaten
• 1/4 cup reduced-fat (2%) milk
• 1/4 teaspoon freshly ground black pepper
• Cooking spray
• 1 large onion, diced
• 2 cups tomatoes, chopped
• 1 cup fresh spinach
• 1/2 cup salsa

Preparation

– Preheat the oven to 300 degrees F. Combine egg whites, milk, and pepper in a large bowl and set aside.

– Spray a large, heavy skillet with cooking spray and heat over medium heat. Sauté onion 5 minutes. Add diced tomatoes and spinach and sauté another 10 minutes, stirring frequently.

– Transfer vegetables to egg mixture and combine thoroughly. Pour into a lightly oiled glass pie plate and bake 15 minutes or until eggs are set. Do not overcook.

– Cut into wedges and serve at room temperature with salsa.

Makes 4 servings.

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