Healthy and easy breakfast ideas
Many people do not feel hungry in the morning or believe that breakfast is not such an important meal. However, skipping the first meal of the day is one of the biggest mistakes you can make, especially if you’re aiming to lose or maintain weight.
In addition to maintaining a balanced diet, creating the habit of making the first meal of the day assists you in various ways to the proper functioning of the body.
The breakfast is the first meal of the day after a good night’s sleep. It means “break” + “fasting”. You are fasting, not eating while asleep. Moreover, while we sleep, our body continues to work and burn calories. Therefore, it is essential that you replenish the lost energies as soon as you wake up. A healthy breakfast also makes the human metabolism work faster, making the body work naturally and effectively for the rest of the day.
Breakfast is also of utmost importance for children development. If you are a parent, make sure your kids eat healthy breakfast. It will significantly increase your child’s intellectual performance and improve health overall.
Vary the healthy breakfast options below for a complete nourishment of your body.
1. Healthy and easy breakfast – Oats with fruits
Oats and fruits are excellent choices to start the day right, as they accelerate our metabolism and provide the main nutrients for daily activities. In addition, because it is rich in fiber, oats favor intestinal transit and keep us satiated.
This breakfast is very simple to prepare because the only thing to be done is to cook cup of oatmeal in flakes with skim milk. You can also add a tablespoon of wheat germ or flaxseed powder and finally ¼ cup of red fruit, apple or banana.
However, it is not recommended to use instant oats since it often contains sugars and fewer nutrients.
2. Healthy and easy breakfast – Yogurt with granola
Cereals are ideal for breakfast. Consumed with balance and along with a varied diet, they bring the energy needed to start the day without getting fat.
For a healthy meal, it is recommended to use Greek yogurt, it has more protein and probiotics than the other yogurts, add a few spoons of granola and have a delicious and functional food.
3. Healthy and easy breakfast – Egg tapioca and juice
The egg tapioca is frequently prepared for athletes and people who need an energy boost for the day!
To make the dough, you only need two ingredients: egg and tapioca flour. The preparation is also simple, just mix the dough items and put in a non-stick frying pan, heated over medium heat, until golden brown on both sides.
Fold as a pancake and serve stuffed with some light filling, such as ricotta or turkey breast, dressed with some peanuts.
4. Healthy and easy breakfast – Natural sandwich
Prepare your own sandwich at home with healthy ingredients and enjoy new type of a delicious breakfast. To do this, just fry an egg in olive oil and place it between two slices of brown bread. Then, add a slice of tomato, a few leaves of spinach and optionally a slice of low-fat cheese.
5. Pancake or waffle
Preparing a pancake or protein waffle may be all you need to start your day with lots of energy. Look for versions that take healthy and more protein ingredients to prepare that include oat, almond flour or other vegetables. Serve with fresh fruit for a lighter version.
To prepare the dough you will need:
A cup of rolled oats
Cinnamon to taste
Method of preparation:
Beat all the ingredients in the blender until you get a homogeneous mass.
Pancake: Pour a little of the dough into a frying pan greased with olive oil and heat over low heat, when it is golden brown on one side, turn it with the aid of a spatula. Remove from heat when both sides are golden. Serve with the accompaniment of your preference.
Waffle: To prepare the waffle you will use the same recipe, however you need the appliance for waffles.
Pour the dough to cover the mold of the appliance, close the lid and bake until the dough is golden brown. Remove with silicone spatulas. Serve with honey, fruit or jam.
6. Healthy and easy breakfast – Milk shake, fruits, and oats
Shakes are an excellent option to prepare breakfast in a healthy way and without taking too much time to prepare it.
The following recipe is very easy and complies with all the ingredients needed to provide you the energy and nutrients to start your day in the best way.
1 cup skimmed or semi-skimmed milk.
1 serving of banana, apple, cherries, peach or whatever fruit you prefer. Optionally, several may be combined.
A cup of oats.
How to prepare it?
Put all the ingredients in the blender and mix them until you get the shake. You can add honey or sweetener. It is recommended to consume it right away.
7. Healthy and easy breakfast – Tahine or guacamole
You may find it a little strange to eat a sesame paste early in the morning. However, this Arabian delicacy is a great healthy option to eat in the morning instead of butter and other pastries and calorie creams. You can eat with whole breads, biscuits, and toast.
The guacamole, Mexican delicacy, follows the same principle. It may be strange at first, but it’s all about starting to adapt your taste buds.
Bonus: Add cereals to your life
When talking about cereals, there are several options to choose from, such as chia, granola, and flaxseed. These are foods that should be part of your routine as they are rich in fiber, vitamins, fatty acids, and nutrients.
Accompanied by fruit and yogurt or in the preparation of vitamins, pies, and cakes, cereals are the best health friends in good shape.