Apart from giving energy to our bodies a breakfast provides other essential nutrients like iron, calcium, vitamin B as well as fiber and proteins. If these nutrients are missed in the morning it will be difficulty to compensate for in the day.

[Read: Find the Best Smoothie Recipes for Weight Loss]

Nutritionist advise

1. You should take your breakfast within 2 hrs of waking up.
2. For any breakfast to qualify as healthy it should provide 20–35% calories of your GDA (guideline daily allowance)

Benefits of Healthy breakfast

Cognitive function

A healthy breakfast aids the body to restore normal glucose levels. Glucose is a very essential carbohydrate that is required for proper brain function. Also a healthy breakfast will improve your concentration and memory levels. Studies show that people who eat healthy breakfast are happier all through the day and have lowered stress.

Long term health

Taking a healthy breakfast every morning will go a long way in reducing heart disease, diabetes, high blood pressure and obesity.

1. Gives you sharper focus for the day.
2. Breakfast reduces morning crankiness.
3. Boost your metabolism.
4. For people who want to shed some weight, breakfast is a meal you should never skip. Its perfect meal for weight management.
5. Helps manage your eating habits and helps avoid overeating.

Eggs and kales breakfast wraps recipe

Time 55minutes | servings 4

Ingredients

• 6 kales leaves, medium sized
• 2 tsp extra-virgin olive oil
• 1 cup grape tomatoes, halved
• 1 tsp fresh thyme, chopped
• 2 garlic cloves, chopped
• 1 shallot, chopped
• tsp red pepper flakes, crushed
• tsp kosher salt
• cup fresh basil, chopped
• 4, 10-inchb wheat tortillas
• cup plain hummus
• 1 tsp lemon juice, fresh
• 4 large eggs, chilled

Method

1. Cut and discard the stem of each kale leaf from the center, chop the leaves into one-inch pieces.
2. Add the extra-virgin oil in large skillet (nonstick), heat over medium heat.
3. Add grape tomatoes, fresh thyme, garlic cloves, shallots and the pepper flakes. Sauté these ingredients for about four minutes or until the shallots and tomatoes soften completely.
4. Add the chopped kales and stir thoroughly. Sprinkle with salt.
5. Toss the mixture and ensure the kales wilts, but remain in bright green. This should take approximately two minutes.
6. Add the fresh basil and stir thoroughly. Remove from heat.
7. In a shallow pan add water, about 2–3 inches and heat gently.
8. Toast each of your tortilla over high heat, taking fifteen seconds per side. The tortilla should show signs of spot blackening when they are ready. Put your tortillas on a plate.
9. On each tortilla, add 1 tsp of humus on top, spread the humus until the tortillas are fully covered. Spoon the mixture of kales on top of the humus.
10. To your simmering water add the fresh lemon juice, stir until a vortex forms in the middle. Break the eggs into this mixture, stir gently until the white of the egg folds up.
11. Cook on low for about three minutes, or until the white is set but the yolk should remain soft.
12. Spoon the egg out of water and ensure no extra water is on it. Place them into one of the prepared wraps. Do the same to the other three eggs.
13. Open the yolk of each egg, before folding up the bottom of the tortillas followed by the sides.
14. Leave your wraps open at the top and serve warm

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Nutritional facts per serving

• Calories 328
• Total fats 15g
• Saturated fats 3g
• Proteins 15g
• Total carbohydrates 37g
• Sugars 2g
• Fiber 4g
• Cholesterol 186mg
• Sodium 426mg

Conclusion

This recipe is made with easy to get ingredients and qualifies as healthy breakfast. Adjustments can be made to some of the ingredients, for example you can use organic baby spinach instead of kales, and the pepper flakes are optional. The results will be similar and delicious.

Frequently Asked Questions:

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Health Benefits of Extra Virgin Olive Oil

Including extra virgin olive oil in diet would help in getting prevention from some sorts of cancers.

It keeps you active as it is low in calories and fats. In fact, when you add it to foods, it would taste very well. So, you would feel like you are having perfect food without any sort of compromise.

Experts suggest that with use of extra virgin olive oil you can enhance the life span.

You can use olive oil in various ways in your diet. You can add it to salad. You can even use the same for many recipes like pasta, pizza or anything you want to make healthy.

People who have problem of high cholesterol should start taking olive oil in the diet on moderate basis. It is better than the other oils as it is good in omega fatty acids.

If you are looking forward to lose some weight then you should replace your regular oil with olive oil. It will surely give wonderful results over a period of time.

Researches indicate that people who use extra virgin olive oil can postpone or prevent the onset of diabetes. Also, people who already have diabetes should use such oil as this would help in regulating the production of insulin.

Olive oil is very good for skin’s health. It fights off inflammation. At the same time it promotes anti ageing and gives you freedom from wrinkles as well. You can use extra virgin olive oil for consumption as well as for topical application.

Olive oil is loaded with antioxidants and thus it helps in building your immune system well. It gives you prevention from all sorts of diseases and also it helps in maintaining operational health. It also helps you get prevention form cancer. Also, it helps in enhancing the life span.

[Read: Top 5 Fitness Foods you need to Include in your Diet]

With so many benefits that are offered by extra virgin olive oil, it is for sure that you would want to switch over to extra virgin olive oil. Health Benefits of Extra Virgin Olive Oil is too many and so you can really have a good health ahead. There are so many recipes that we make everyday. Try to be creative and find out how you can add touch of health to the same. It will surely work for you.

[Read: Know the Best Meal Plans for Weight Loss]

Best Smoothie Recipes for Weight Loss

• Use a blender to mix mango cubes (1/4th cup), avocado (1/4th cup), mango juice (1/2 cup), vanilla yoghurt (1/4th cup), lime juice (1 Tbsp), ice cubes and sugar as per your taste.
• Blend 1 small banana, 1 cup fresh pineapple, 1 cup milk, ice cubes, and a little bit of protein powder for that slim0020and glowing body.
• Make your green healthy smoothie by blending 1 cup frozen strawberries, 2 cups spinach, 1 small banana, 1 cup milk, and ice cubes. You could add a little bit protein boosts to this by adding protein powder.
• Blend fat-free milk (1/2 cup), fat-free plain yoghurt (1/2 cup), peanut butter (2 Tbsp), Honey (1 Tbsp) and banana (1/4).
• Blend milk (1 cup) and unsweetened blueberries (1 cup) in a blender for a minute or two and add some cold pressed organic flaxseed oil to it (about 1 Tbsp).
• Blend soy milk or skim milk (1 cup), vanilla yoghurt (1 cup), fresh blueberries (1 cup), flaxseed oil (1 Tbsp), and some ice cubes.
• Give yourself a mild chocolate rush by blending skimmed milk or soy milk (1/2 cup), vanilla yoghurt (1 cup), chocolate chips (1/4 cup), and fresh raspberries (1 cup), as well as few ice cubes.
  Combine 2 cups frozen mixed berries, 1 cup pomegranate juice, 1 banana, ½ cup cottage cheese, and ice cubes.
• Prepare your healthy peach smoothie by blending 1 cup of skim milk, ice cubes, 1 cup of frozen peaches, and 1 tsp of flaxseed oil.
• Give your tongue a lemony twist with this citrus smoothie. Mix 1 cup of skim milk or soy milk, 1 cup yoghurt, 1 Tbsp of flaxseed oil, and 1 orange peeled and sliced.
• Bring the apple twist with this blend of ½ cup of soy milk or skim milk, 1 cup yoghurt, 1 apple chopped, ice cubes, and 2 Tbsp cashew butter.
• Make your very own pineapple smoothie by blending 1 cup of skim milk, 1 cup pineapple chopped, ice cubes, 1 Tbsp organic flaxseed oil.
• Give yourself the strawberry splash by blending in 1 cup of skim milk, 1 cup of frozen unsweetened strawberries, and 2 tsp of cold-pressed organic flaxseed oil.

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Pour your smoothie into a tall glass and garnish with colorful fruits to add that zing! This will be more useful for us as this can actually create a new thing and that is in-fact the matter of the fact. Smoothie is considered as the best thing as this is being able to have the crush of what at all is required for the same. We should be able to create an idea for the same that a smoothie can have a greater impact on the health substitute.

We should here always look for the things where we will be able to have a smooth in process where there is the idea that a better mixture of things can be well achieved. We should here always understand the fact as to what all is here that is being able to create the weight loss. This weight loss for a matter of fact only happen when we take less amount of calories as required by the body to function at a higher level.

There are fewer places in which we should be able to understand and focus on the fact as to which fruits are suitable for the weight loss. In this process we should know as to which of the fruits are low in calories and how are we going to gain from these. This is a prime focus of the fact that strawberries, oranges and grapes are low in calories and they also help us to speed up the metabolism process. These fruits should be included in the daily diet charts and they should be taken without any alternative of preservatives and other food products.

The smoothie is a kind of drink that not only relaxes your brain but also at the same time it gives the necessary calories to our body. We should here also find the fact that a smoothie is a better substitute than all the cold drinks and ready juices available in the market as they are being able to have the fresh things being given in the body. We should always understand one thing is that once we are being able to create a new type of diet substitute we will be able to work many a bounds on our body to make it more healthy and light.

The main process regarding a weight loss program is that we should always keep this in mind that we should always burn the fats that we consume and at the same time there should not be an extra space for much more fats to get accumulated. This will infact help us to have a greater grip on our diet patterns and so at the same time it should be able to speed up the process from an unhealthy individual to be counted as a healthy one.

[Read: Does Chia Seeds Really Help in Losing Weight]

Thus we should always have the fact in mind that once we are being able to create a new idea for the same we should always plan our diets accordingly and we should be able to gain our ideal health through the process of a well planed and well laid out diet structure that will be able to give us the edge as to how we are going to have a healthy environment and under what circumstances will we be able to have the next plan of actions so that we may have a better health and a better future.

The caretaker or the patient should cook the recipes in such way that the food that is taken inside merely do not give calories but along with that it would also provide nourishment.

[Read: What is the Best Exercise for Weight Loss ?]

Best recipes for blood pressure patients

Low sodium recipes:

Some people feel that when it comes to blood pressure recipes the food would be bland or not so tasty. But if you take smart steps then you can serve the patient with truly tasty food yet healthy. If the patient has been prescribed low sodium foods then the use of salt in the foods should be less. Instead you can garnish and add taste to the food with herbs like oregano, basil etc.

Find alternatives:

If you can find alternatives like saffron, thyme, cumin powder, cider vinegar, dill, garlic etc to make food better in taste and also quite healthy then things would be very much under control.

Garnish fruits:

If you love eating fruits then rather than adding salt and pepper to the fruit plate you can add cumin seeds powder, cinnamon, lemon juice and so on.

In this way if you reduce intake of salt and instead of that use some other healthy thing then you can surely keep your blood pressure under control. Apart from this, you should rely more on home made foods, Avoid intake of packaged and processed foods as they are high in salt due to need of preservatives.

Low Sodium Vegetable Salad

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Low sodium doesn’t mean less tasty. What really matters is what you’re taking inside is not harming you. If yes, then you should have certain alternatives for the same. You can eat everything in moderation. If you love cooking pasta or rice then rather than bringing the ready flavors you should flavor the same in your own way. The outside flavours are very high in salt and this can in one way affect your health.

The charm of low salt or blood pressure diet is rather than brooding over what you cannot eat you should try to search for potent alternatives and this will really help you a lot. Try such amazing ideas and add spice to your life.