Porridge with honey and fruits, scrambled eggs, cheese with radishes, millet, sandwiches, omelets, pies – there are so many ideas for healthy breakfasts, and we can all use them depending on our cooking tastes on a particular day.
What does it mean that breakfast is healthy?
Breakfast is the most important meal of the day – and while it is obvious, it is real. It helps awaken the body, stimulates the metabolism to work, thanks to which the fat burning is accelerated. It provides the energy needed to perform daily duties and helps avoid hunger pangs. It also reduces the craving for a sweet and unhealthy snack that delivers only empty calories.
It is worth preparing breakfasts in such a way as to ensure an adequate supply of carbohydrates, filling fiber, protein, amino acids and vitamins. And it is worth changing these compositions so that you do not get bored.
Ingredients for a healthy breakfast
The right proportions of healthy fats, protein carbohydrates, fiber, and vitamins are very important because they meet all the needs of the body. For example, porridge is the same! Includes:
- The magnesium and B vitamins found in oatmeal improve the functioning of the nervous system, strengthen memory and focus. They help avoid irritability and fatigue and improve mood
- Fiber, which improves intestinal function, lowers cholesterol in the blood and provides a feeling of fullness for a long time, which allows you to avoid snacking between meals.
- Vitamin E, known as the vitamin of youth, has a rejuvenating, anti-cancer effect, and fights free radicals
- Selenium to improve your mood!
- Beta-glucan, which acts as an antibiotic and prevents obesity
- Fatty acids that prevent atherosclerosis
If we add honey, fresh fruit or nuts to porridge, we’ll prepare a real bomb of vitamins and nutrients. It is worth preparing breakfast meals in such a way as to ensure the maximum healthy dose.
Ideas for a healthy breakfast
A delicious and nutritious breakfast meal is:
- Millet – made from boiled millet in water, cow’s milk, or vegetables with the addition of your favorite fruit
- Omelette – made with eggs, wheat flour or substitutes, milk. Contains B vitamins, protein, calcium, iron, magnesium, selenium, and zinc
- Shakshouka – Made with eggs, cherry tomatoes, sausages or cold cuts. A source of fiber, carbohydrates, potassium and protein
- Banana pancakes – very tasty and filling. They are a source of potassium, protein and carbohydrates
- Scrambled eggs – made with eggs with the addition of your favorite vegetables (such as tomatoes and chives) and cold cuts. It is a source of magnesium, iron, zinc and potassium
- Sandwiches – Those who have whole wheat bread will be a great source of fiber, vitamins, and microelements found in vegetables added to sandwiches
- Cheese with radish, chives and bread – a source of calcium, carbohydrates and fiber
How do you replace wheat flour? Meet flour alternatives
Healthy breakfast recipes
Below you’ll find 3 delicious, healthy and filling breakfast recipes that the whole family will love.
Millet with fresh fruit
- Half a cup of uncooked millet
- 2 cups cow or vegetarian milk
- 1 tablespoon butter
- An apple, pear, or any other favorite fruit
- 1 teaspoon honey
- Rinse millet several times with cold and warm water to get rid of the bitterness
- Pour the milk over it and let it simmer for 15 minutes
- While cooking, peel an apple, a pear, chop it into small pieces and throw in the grains
- We add raisins and butter
- Boil the porridge until the milk is completely absorbed
- Put them in bowls and sprinkle with nuts and pour honey on them
Shakshouka with tomatoes
- 4 eggs
- 0.5 cup cherry tomatoes
- 100 grams of your favorite cold cuts (such as pork)
- Arugula or spinach
- Cut the sausage into cubes
- Wash the tomatoes and cut them in half
- Heat the butter in a frying pan
- We put the pork and tomatoes in the pan and add the eggs
- Fry, covered, until eggs are slightly softened
- Serve with fresh spinach or watercress
Oatmeal with plums
- 0.5 cup of mountain oatmeal
- 1.5 cups of water or cow or vegan milk
- 1 tablespoon butter
- A handful of raisins
- 2 large plums
- 0.5 apples
- Pour over oatmeal with water or milk and add butter
- Peel the prunes and apples from the peel and chop them
- Add fruit and raisins to the porridge
- Everything is cooked for 10 minutes
- enjoy your meal!
Recipe for delicious and easy homogenous cheesecakes