Hard-Boiled Egg & Banana Healthy Breakfast
If you want to brighten up your morning, the sunny yellow of eggs and bananas is sure to fit the bill. Not only is this combination healthy, but it’s also satisfying and quick. It’s even portable—you can place a couple of hard-boiled eggs and a banana into your backpack or purse, and take your breakfast with you on the go. Whenever possible, opt for organic, free-range eggs and organic bananas. Check with your local farmers market, or purchase your food directly from local farmers, if you can. Keep food safety in mind by cooking eggs thoroughly to avoid risk of food poisoning.
For a simple yet satisfying breakfast, you’ll just need a whole, ripe banana and a couple hard-boiled eggs. The banana is ripe enough when the skin is entirely yellow, without any green on it. Two eggs plus a banana yield an average-sized breakfast. According to the USDA, one large hard-boiled egg contains 78 calories, and one medium-sized banana contains 105 calories. This breakfast adds up to a total of 261 calories. So that you can assemble your breakfast quickly in the morning, boil the eggs ahead of time, such as the night before.
According to the USDA, one medium-sized banana contains 422 milligrams of potassium, 32 milligrams of magnesium, 10.3 milligrams of vitamin C, 26 milligrams of phosphorus and 3.1 grams of total dietary fiber. As the banana’s sweet taste suggests, the fruit is high in sugar, with 14.43 grams per one medium banana, so it’s wise to limit banana intake. One large hard-boiled egg contains 25 milligrams of calcium, 86 milligrams of phosphorus and 44 international units of vitamin D, according to the USDA.
Try sprinkling some unrefined sea salt, such as Celtic salt, plus freshly ground black pepper onto your peeled and sliced, diced or mashed hard-boiled egg. Diced red or yellow onions along with fresh or dried dill provide a delicious enhancement. Leave room on your breakfast plate for a banana alongside your hard-boiled egg. Peel the banana, and eat it either whole, straight from the peel or in chunks or slices. For extra flavor, sprinkle the slices or chunks with cinnamon or nutmeg.
Venture beyond just the basic combination of hard-boiled egg and banana, and creatively incorporate these foods into your breakfast. It doesn’t take much extra time to assemble a delicious, healthy food spread. For example, enjoy your banana in a fruit cup along with other seasonal fresh fruits, such as diced apples, grapes, grapefruit, strawberries, blueberries, kiwi, peaches, pears, oranges and melon. For added flavor and moisture, squeeze a little fresh lemon juice over the fruit. Spread some nut butter, such as peanut or almond butter, onto a banana. Another idea is to top a bowl of warm oatmeal with banana slices, or add about half a banana to a smoothie. After slicing or mashing the hard-boiled egg and combining it with some olive oil, place it atop a piece of whole-grain bread or toast.