Pimp your toast - 14 healthy alternatives to butter to start your day
We all like a slice of toast in the morning, but how much goodness is your morning slice actually adding to your day? Regularly chowing down on preservative-laden white bread topped with butter isn't the best way to start your day - high in cholesterol, salt and sugar, there are plenty of healthier alternatives to this popular breakfast choice.
When choosing bread to make toast, we like to opt for high-quality brown bread with as many nutrients as possible - seeded or sprouted-grain organic bread is a healthy choice. At the very least, make sure your bread is brown, wholemeal or rye - stay away from white bread, anything packed with preservatives and 'enriched' bread - it's not good for you if it's not natural! We hope these 14 ways to pimp your toast will get you thinking outside the box when it comes to making your morning slice that bit healthier; do let us know your favourite toast toppings, as we're always looking for new, exciting ideas for breakfast at Expertrain HQ!
Where do we start.. you can't really go wrong with avocado toast! Quick, healthy and delicious, this will do a far better job of filling you up than a slice of buttered white! Loaded with vitamin E for healthy skin and monounsaturated fats, avocados are super-good-for-you and they taste pretty amazing too. You can mix and match different flavours and spices to suit your tastes, but this recipe keeps it simple with some garlic salt and chilli flakes - perfect.
Just because you don't eat eggs, doesn't mean you should miss out on the delight that is French toast on a weekend! This recipe is made with coconut milk (loaded with healthy fats), soy milk and bananas, so it's ideal if you're vegan or on a dairy-free diet. We think this tastes amazing sprinkled with some sugar or cinnamon and served with fresh strawberries for a great start to the weekend.
What could be simpler? We recommend wholegrain toast or seeded bread for a nutty flavour. Top with a thick layer of your favourite almond butter, sliced banana and a sprinkle of chia seeds. This is a protein-packed breakfast, thanks to the chia and nut butter, and it's also loaded with potassium from the banana for a healthy heart. We think this is a great way to start your day, whether you're off to work, out with friends or heading for the gym for a workout!
Seeded bloomer, lightly toasted, makes a great base for this healthy topping of chopped tomato, hummus (home-made, if you like!), mashed avocado and spices. It's a great topping that will provide you with plenty of sustainable energy to get through your morning - plus avocados are a source of soluble and insoluble fibre, leaving you feeling full until lunchtime! This is the breakfast to have before that important meeting at work.
It might seem a bit simple, but adding an egg to your morning toast is actually a really wise choice. Eggs are loaded with protein and amino acids that help to keep your body healthy, they're a great source of vitamins and will give you bags of energy to tackle your day. Fried, poached or scrambled (depending on how much time you have), topping your toast with an egg or two is a great way to get going in the morning!
Greek yoghurt is rich in protein and it can help to keep your skin soft and glowing. We already know that honey is good for us - it's natural and unrefined, and a drizzle of it over some Greek yoghurt on crunchy toast is so yummy! One way to make this even healthier is to top with your choice of fresh berries or some banana. You could even mix things up a bit by using your favourite flavour of yoghurt. How about coconut Greek yoghurt with honey and strawberries for a vitamin C boost?
Maybe not the most exciting toast topping, but did you know that both marmite and vegemite are great sources of B vitamins, essential for our bodies to convert calories into energy? Packed with folic acid, niacin and vitamin B12, a light spread of marmite or vegemite will add a rich, salty, savoury twist to your morning toast!
Ok, so it may not be the healthiest ever toast topping, but give smoked salmon a chance. It's packed with omega-3 fatty acids, to promote a healthy brain, and the cream cheese - well it's delicious but also a source of calcium. Try adding some diced red onions for a little savoury crunch. This is also delicious on a toasted whole-grain bagel!
#9. Grown-Up PB & J
This vegan delight is a grown-up take on peanut butter and jelly on toast. With crunchy almond butter, home-made blueberry chia seed jam and flakes of coconut, this is a tasty, healthy way to start your day. Get the home-made jam recipe here to avoid the sugar-laden supermarket varieties.
#10. Maple Baked Beans
Baked beans are packed with fibre, and whilst there's nothing wrong with eating them from a tin, making your own is a healthier option. High in protein, these home-made beans can be made on the hob in just 10 minutes - you'll only need to pick up a few ingredients on your weekly shop as most of them are storecupboard essentials like tomato ketchup and worcestershire sauce. You can play around with the condiments according to your taste - some might prefer a more tomato-ey bean, whilst for others, extra maple syrup for sweetness might be perfect!
Just the title of this toast-topper makes us feel hungry! Sliced banana, drizzled with runny sunflower seed butter and sprinkled with shavings of antioxidant-rich dark chocolate are the perfect way to satisfy your sweet tooth. This is not only a great, healthy breakfast - it's also the ideal sweet treat or snack at any time of day and would be perfect as a post-workout snack to replenish your energy levels!
There's something really moreish about combining sweet and savoury foods - think salted caramel! However if you're not a fan of sweet and salty together, this idea probably won't work for you. We happen to love the combination of sweet, sticky sliced Medjool dates, crumbly, salty feta cheese and nutty almonds. Whether served for breakfast or brunch, the slow-release energy and natural sugars from the dates will stop you reaching for that chocolate bar mid-morning!
Last week, we looked at some of the amazing ways you can use mushrooms in your cooking. Mushrooms on toast for breakfast gives you a healthy dose of B vitamins to energise your morning and the best part is that you can make this dish as simple or as decadent as you like. Serving mushrooms in a garlicky creme fraiche sauce is a real treat, or keep it simple with sliced, grilled ciabatta topped with a fried or grilled portobello mushroom.
Cottage cheese is ridiculously good for you - really! Not only is it loaded with calcium for healthy bones, it's also a great source of vegetarian protein and it's naturally low in fat. Rather than buying varieties with added extras, stick to plain, natural cottage cheese, top some rye or whole-grain seeded bread and sprinkle with some chopped pistachios (maybe some chives too). The salty, crunchy pistachios are the perfect addition!
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