Think toast, and you picture jam or butter on bread.But there are far healthier options. This article will walk you through some stunning revelation. So read on.
Breakfast is essential for an awesome start. After a whole night of fasting, breakfast supplies fuel to the brain.
Image Source: The Kitchn
According to the nutritionists, you should eat your breakfast within two hours of waking up. A healthy breakfast should provide calories of about 25-30% of your guideline daily allowance.
Importance Of A Healthy Breakfast
Do you know that if you skip your morning breakfast, you tend to become fat?
Yeah! It’s a research proven fact. A study by the researchers of the Institute of Food Technologists has found this stunning fact.
Breakfast skippers tend to weigh more and consume too many sugary drinks and unhealthy snacks.
Earlier research has shown that those who skip breakfast tend to eat 45% fewer vegetables and 30% less fruit. So they miss out on several key nutrients such as Vitamin D, Vitamin A, and Vitamin B.
University of Missouri researchers says that eating breakfast increases the level of a brain chemical called dopamine. It is associated with feelings of reward.
Having a nice filling breakfast increases dopamine levels in the brain which in turn increase the feelings of reward. So breakfast eaters experience a dramatic decline in cravings for sweet foods.
Kids who have regular healthy breakfast have better brain development. They have IQ levels. Increased childhood IQ is related to decreased childhood behavioral disorders, enhanced socio-economic status as adults and better career satisfaction.
According to Dr. Liu of the University of Pennsylvania, breakfast consumption has ultimate long-term physical and mental health outcomes and quality of life.
New findings say that high protein breakfast which contained 35 grams of protein prevents weight gain, reduces hunger and food intake and stabilizes glucose levels.
There is some good news for people suffering from type 2 diabetes. Health experts say that a large breakfast containing whey protein can help you to manage type 2 diabetes effectively. It increases the feeling of fullness and makes you feel less hungry. It also reduces glucose spikes after meals.
Tips To Choose Healthy Bread For Your Toast
The most popular aisle in the grocery store is the bread section. There are different kinds of bread which proclaim to be healthy but are not so. So make sure whether your bread ticks all the points in the below checklist.
- 100% whole wheat flour as the first ingredient
- For a 2 slice serving the bread should contain 4 grams of fiber
- One slice serving must contain less than 200 mg of sodium
- 1 gram or less saturated fat per 2 slice serving
- Most bread has zero saturated fat
It is best to go in for 100% whole wheat flour because whole grains are naturally low in fat. They contain 10 to 15 percent protein and are cholesterol free.
Whole fibers have lots of minerals, healthy fiber, vitamins, resistant starch, phytochemicals, antioxidants and plant estrogens. Because of all these nutrients, whole grains offer protection from heart disease, obesity, stroke, diabetes and even some cancers.
Watch out for the sodium in your bread. Choose breads that have 200 milligrams or less sodium per slice.
There are some health wreaking ingredients in bread. So check out for
- Dough conditioners. Many dough conditioners like azodicarbonamide are banned all over the world. Other dough conditioners like DATEM, diglycerides,monoglycerides and sodium stearoyllactylate are linked to health issues.
- Preservatives like calcium propionate are linked to ADHD
- Bread that contains one or many genetically modified ingredients
- Added sugar and
- Artificial flavors and coloring
To add variety you can go in for sprouted grain bread, ancient grains like spelled, amaranth, quinoa, millet and sorghum.
At last, we come to the main part of the article. Healthy toast toppings take your mornings to a whole new level. Here are some easy to make low-calorie toast topping recipes. Try it and have fun!
Nutritious Toast Topping Recipes Under 100 Calories
1. Whipped Feta and Cherry Tomato Topping
Ingredients
- Wholemeal bread- 1 slice small loaf (55 calories)
- Low-fat feta cheese- 1 tablespoon (18 calories)
- 1 tablespoon nonfat cream cheese- (14 calories)
- Cherry tomatoes- 2 (6 calories)
- Fresh herbs according to your taste
Method
- Add the crumbled feta and cream cheese to a food processor and blend for 4-5 minutes.
- Puree until the feta is super creamy. Now your whipped feta is ready.
- Chop the tomatoes and herbs.
- Spread the whipped feta on to your whole grain toast.
- Add fresh chopped tomatoes and herbs
- You can even add shredded pieces of dry roasted garlic for that extra flavor.
2. Beans On Toast
Ingredients
- Wholemeal bread -1 slice (55 calories)
- 50 grams baked beans (42 calories)
Method
- Pop your bread in your toaster
- Heat the beans in the microwave oven
- Spread the beans on the toast and enjoy!
3. Citrusy Avocado Topping
Ingredients
- 1 teaspoon avocado paste (40 calories)
- Wholemeal bread – 1 slice (55 calories)
- Lemon juice- 1 teaspoon for taste
- Parsley a few for garnish
Method
- Scoop out the flesh of the avocado.
- Mash it well.
- Add lemon juice and mix it
- Toast your bread.
- Spread the avocado and lemon paste onto the bread.
- Season it with fresh parsley and relish it.
4. Peanut Butter Blueberry Drizzle Topping
Ingredients
- Wholemeal bread- 1 slice (55 calories)
- Peanut butter -1 teaspoon (31 calories)
- Blueberries- 10 nos (5 calories)
Method
- Keep the bread on a baking tray.
- Spread the peanut butter over it.
- Sprinkle the chopped blueberries.
- Bake for 3-4 minutes until the bread is crispy.
- Take out from the oven.
- Enjoy while it is hot.
5. Seedy Hummus Toast
Ingredients
- Wholemeal bread -1 (55 calories)
- Hummus 1 tablespoon (25 calories)
- Hemp hearts – ½ -1 teaspoon (10 calories)
- Coriander or mint shreds for garnish
Method
- Toast your bread.
- Spread the hummus over it.
- Top it with hemp hearts and garnish with mint and coriander.
- Devour it while it is still hot.
6. Peppered Soft Boiled Egg On Toast
Ingredients
- Wholemeal bread 1 slice (55 calories)Soft boiled egg- ½ (34 calories)
- Pepper- a pinch
- Salt to taste
Method
- Toast the bread.
- Soft boil the egg. This is how you go about. Place the egg in a saucepan. Cover the egg with cold water.
- Let it cook on medium fire. Bring to boil.
- Turn off the heat and allow it to stand for 1-2 minutes.
- Place the egg on your toast.
- Sprinkle it with freshly ground pepper and salt.
- Enjoy it!
7. Edamame Sprouts Ricotta Cheese Topping
Ingredients
- Wholemeal bread 1 slice – (55 grams)
- Sprouted edamame beans- 1 tablespoon (13 calories)
- Whole milk Ricotta cheese- 1 tablespoon (27 calories)
Method
- Toast your bread.
- Spread the ricotta cheese evenly on the toast.
- Sprinkle the edamame bean sprouts and a few drops of lime juice for that extra punch.
- An eye-catching topping which reminds you of spring is all yours to gobble up.
8. Walnuts Pomegranates On Hummus Toast Topping
Ingredients
- Wholemealbread 1 slice (55 calories)
- Walnuts 1 teaspoon shredded- (20 calories)
- Hummus- 1 tablespoon (25 calories)
- Pomegranate a few seeds
Method
- Toast your bread to a nice brown color.
- Spread the hummus on the bread.
- Sprinkle the walnuts and pomegranate seeds.
- Feast upon your walnut pomegranate on hummus topped toast.
9. Baby Spinach Chia Seeds Sprinkled Toast Topping
Ingredients
- Baby spinach ½ a cup (3 calories)
- Chia seeds 1/2 teaspoon (11 calories)
- Olive butter- 1 teaspoon (20 calories)
- Wholemeal bread – 1 slice (55 calories)
Method
- Sautee the baby spinach in ½ a teaspoon of olive butter.
- Toast your bread and spread the remaining half teaspoon of olive butter on it.
- Add the sautéed baby spinach on the toast.
- Sprinkle in some chia seeds.
- Relish your toast with a hot cup of ginger tea.
10. Cheese Sautéed Green, Red, Yellow Capsicum Toast Topping
Ingredients
- Light cream cheese 1 tablespoon (35 calories)
- Wholemeal bread- 1 slice (55 calories)
- Mixed shreds of green, yellow and red capsicum (8 calories)
- Pepper a pinch
- Parsley for garnish
Method
- Toast your bread.
- Sautee the capsicum shreds.
- Spread the cheese on your toast.
- Add the capsicum shreds.
- Add pepper according to taste.
- Keep on a baking tray and bake for 1 minute.
- Remove from the oven.
- Garnish with parsley and enjoy!
11. Egg White Broccoli Topped Toast
Ingredients
- Egg white of a large egg (17 calories)
- Broccoli florets ½ cup – (10 calories)
- Wholemeal bread 1 slice (55 calories)
Method
- Cook the egg white in a non-stick pan.
- Sautee the broccoli with a drizzle of olive oil.
- Toast your bread
- Place the egg white on the bread and sprinkle the sautéed broccoli.
- Sprinkle some salt and pepper for extra flavor.
- Munch on your toast with a steaming hot cup of coffee.
12. Banana Honey Black Olives Topped Toast
Ingredients
- Banana ½ (45 calories)
- Black olives a few (5 calories)
- Wholemeal bread 1 slice (55 calories)
- Dried herbs such as basil, oregano or thyme according to your liking for garnish.
Method
- Keep the bread on a baking tray.
- Cut the banana into circles. Place it neatly over the bread.
- Shred or cut the black olives into small pieces.
- Sprinkle over the banana. Add some dried herbs such as basil, oregano or thyme.
- Bake in the oven at 180 degrees for 4-5 minutes.
- Take out of the oven and serve hot. And enjoy the aroma of the dried herbs.
13. Bruschetta
Ingredients
- Tomato -1 (4 calories)
- Spanish onion -1/2 (22 calories)
- Capsicum -1/4 (3 calories)
- Wholemeal bread- 1 slice (55 calories)
Method
- Toast the bread.
- Cut the tomato, Spanish onion, and capsicum.
- Place it over the bread and drizzle some olive oil to enhance the taste.
- This is a famous Italian dish. Try it to spice up your mornings.
14. Cream CHeese With Cucumber
This simple and easy to prepare to top from Popsugar is perfect for quick and healthy breakfast.
Total Calories 98
Ingredients
- 1 tablespoon low-fat cream cheese (35 calories)
- Cucumber -1 (8 calories)
- Wholemeal bread- 1 slice (55 calories)
Method
- Toast your bread.
- Spread low fat cream cheese over it.
- Slice the cucumber.
- Place it over the cream spread and enjoy!
Amazing Ideas For The Perfect Toast Topping
We have discussed some delicious and healthy low-calorie toast toppings. Wouldn’t it be great if you play with your creativity and develop toppings of your own? Here are some great ideas to help you get started.
Spreads
The spread is a must have. Here are some notable ones
- Tapenade – the two mainstays of the Mediterranean diet olives and olive oil beautifully combine in this spread.
- Tzatziki- this is a Greek recipe which combines cucumber and yogurt
- Avocado spread. Just mash up the avocado for a healthy spread.
- Olive oil - A Mediterranean favorite that is rich in healthy fats such as mono-unsaturated fats.
- Low fat cottage cheese
- Peanut butter
- Ricotta - it is smooth in texture and devoid of salt.
- Light cream cheese gives a nice soured flavor
- Almond butter
- Apple butter
- Hummus
- Honey butter
- Fruit rind spread- spread butter on toast and sprinkle finely grated rinds of lemon, orange or grapefruit.
- Pesto paste- it is a fresh tasting paste of basil, olive oil, and garlic
- Mashed banana and
- The all-time favorite Nutella
How To Make Toast A Healthier Option
As a recap, go in for bread with the words whole meal or whole grain. Watch for the salt content. You can choose specialty bread such as
- Gluten free bread
- Yeast free bread
- Organic breads
- Flatbread and many other options.
To choose a good topping to select the ones that will add nutrition to your days such as fruits, vegetables, seeds, nuts and dairy products.
Conclusion
A healthy and a nutritious start thrusts you into the top gear of action. So you feel energetic and active to accomplish all your goals. Always have a healthy breakfast to have a positive and successful day.
Developing this into a daily routine ensures you get all the nutrients you need while always enjoying a positive outlook. Jumpstarting your day with a sunny disposition is sure to make wonders on your health and wellness.
