A good healthy breakfast should fill you up without making you sluggish and provide a base line of nutrients that your body needs to function at its peak. These recipes will get you on the right track.
One timeless Nigerian favorite that fits perfectly is Rice, Plantain, Egg, and Beans a balanced, satisfying plate that’s packed with sustained energy, protein, fiber, and essential vitamins.
Why This Combo is a Smart, Healthy Choice
Rice (especially brown or parboiled if possible) delivers complex carbohydrates for steady energy release, helping you stay focused without the crash from sugary options.
Beans (like black-eyed peas or honey beans) bring high-quality plant-based protein, plenty of fiber for digestion and blood sugar control, plus iron, folate, potassium, and other minerals that support overall vitality and gut health.
Plantain (fried or boiled, but ripe for natural sweetness) adds more carbs, resistant starch for gut benefits, vitamin A, vitamin C, vitamin B6, and potassium great for heart health and keeping you full longer.
Eggs provide complete high-quality protein, healthy fats, and key nutrients like vitamin B12, vitamin D, choline for brain function, and antioxidants they promote satiety, muscle repair, and mental sharpness.
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Together, this meal combines carbs for fuel, protein for fullness and repair, fiber for steady digestion, and micronutrients to kickstart your day. It’s filling yet energizing, culturally comforting, and budget-friendly no sluggishness here.
Simple Way to Prepare It
1.Cook your rice (plain or lightly seasoned).
2.Prepare beans as porridge or stew (season with onions, peppers, palm oil or minimal oil, spices).
3.Fry or boil ripe plantains (dodo style for crisp sweetness use little oil for healthier version).
4.Fry, scramble, or boil eggs to your liking (season simply with salt, pepper, or veggies for extra flavor).
Serve it all on one plate: a scoop of rice, hearty beans, golden plantains, and eggs on top or the side. Add fresh veggies like tomatoes or avocado if you want extra freshness.
This classic Nigerian breakfast powers you through the morning and keeps you at your peak.
Health is Life by Neche Udeze.