Breakfast is one of the most important meals of the day. Therefore, it is essential that it is healthy. Look at some options that we present here.
For some connoisseurs, breakfast is the most important meal of the day, but for others this qualification is questionable. What is certain is that it is the first meal of the day and the one who breaks a very long fast that requires energy to face the new journey. For that reason, you should expand your breakfast options during the week.
The foods that are part of these options should combine the appetizing with the filling, so good sources of fiber and lean protein are recommended. You also have to provide vitamins and minerals, with vegetables and fruits. Without forgetting the fat rich in omega 3 fatty acids.
A balanced breakfast is synonymous with healthy food.
The importance of having tasty, filling and healthy breakfast options
The science has shown that people who eat breakfast daily have a more balanced diet and meet nutritional recommendations. In addition, they have a greater possibility of fulfilling the benefits of combining the different food groups.
Some specialists believe that people who lean toward healthy breakfast options tend to have better eating habits. It has also been shown that you eat more vitamins and minerals when you eat breakfast.
Likewise, the evidences associate the habitual consumption of breakfast with better weight control, both in children and adults. While skipping it, various disorders can occur, such as abdominal obesity, high blood pressure, and diabetes.
The Spanish Nutrition Foundation recommends select breakfast foods from different groups. You have to combine cereals, fruits, dairy, eggs, meats, nuts and vegetables, among others. In this way, you get variety and more nutrients in the first meal of the day.
If you want several filling, tasty and healthy breakfast options without taking a lot of time to prepare, here are some ideas.
1. Pancakes with banana, oatmeal and eggs
Ingredients for 2 people
- 2 eggs
- Honey to taste
- 1 large banana
- 1 cup of almond milk.
- 4 tablespoons of oatmeal in flour or flakes.
This pancake is considered a high fiber breakfast, since they contain the fructooligosaccharides from banana that work as prebiotics at the intestinal level. It also provides beta-glucans from oats that keep cholesterol at optimal levels and prevent cardiovascular diseases.
You should only mix a large banana with 4 tablespoons of oatmeal in flour or in flakes, 2 eggs, a little honey or artificial sweetener. Add a cup of almond milk and turn on the blender.
You can make them in the pan by smearing it with a little seed oil. If you have leftover mixture, you can store it in a covered container in the refrigerator. Accompany with a low-fat cheese, such as cottage cheese or ricotta.
2. Muffins with eggs and vegetables
Ingredients for 3 people
- 6 eggs
- 1 cup of milk
- 1 bell pepper.
- 1 onion, sliced
- 150 grams of cauliflower.
- 150 grams of broccoli.
- Salt and pepper to taste.
- 1 tablespoon butter.
- Extra virgin olive oil.
- 3 tablespoons of cornstarch.
This breakfast is rich in vitamins and antioxidants, due to the variety of vegetables with which it is prepared. In addition to energy, you will also get high-quality protein that will keep you satiated during the morning shift. The Vitamin A Contained in the yolk of eggs, it promotes vision, maintains healthy skin and intervenes in bone function.
Tenderize the cauliflower and steamed broccoli. Then fry all the vegetables in the pan and add a sauce made with the mixture of cornstarch, milk and butter. You must heat over low heat until it thickens.
Beat the eggs with salt and pepper and add the vegetables along with the sauce. Add all the mixture to the mold muffins Y Bake at 160 degrees Celsius for 20 minutes. You can eat them hot or after standing.
3. Greek cream with banana and chia
Ingredients for 2 people
- 1 pinch of cinnamon
- 2 ripe bananas.
- 1 plain Greek yogurt.
- 120 grams of cottage cheese or ricotta.
- 2 teaspoons of toasted chia seeds.
After waking up, nothing is more pleasant, nutritious and energetic than a Greek cream. What’s more, you don’t need a processor to make it, since it does not matter to make it by hand.
You have to puree the bananas and gradually incorporate the yogurt, crumbled cottage cheese and toasted chia seeds. Beat until you get a cream and pack in glass jars.
Store in the refrigerator for 12 hours or overnight. In the morning you can enjoy it as a delicious breakfast that invigorates you. In addition, it is a vehicle for prebiotics.
4. Toasted muesli
Ingredients for 6 people
- 250 grams of oats.
- 2-3 tablespoons of wheat germ.
- 50 grams of blanched almonds.
- 50 grams of wheat germ seeds.
- 50 milliliters of sunflower oil and malt extract or honey.
Cereals are a great way to start the day, since they provide carbohydrates and fiber in abundance, to which the raisins add vitamins and minerals.
In addition, nuts are sources of protein that are concentrated with roasting. They also provide omega 3 fatty acids. This type of fat includes linolenic acid, which is essential for the body and has great health benefits.
5. Baked sandwich with mushrooms and olives
Ingredients for 4 people
- 4 eggs
- 25 grams of butter.
- 250 grams of mushrooms.
- 1 teaspoon of dried oregano.
- 5 or 6 slices of whole wheat bread.
- 450 milliliters of skim milk.
- Salt and freshly ground black pepper.
- 50 grams of chopped black olives.
- 125 grams of asadero cheese in slices or goat cheese.
The smell and taste of this sandwich will leave you wanting to repeat it, but remember to eat the normal portion. The mushroom sandwich provides you with a variety of nutrients, such as protein of good nutritional quality. These are absorbed and used in the body to synthesize new tissues.
It is among the nutritious breakfast options because contains vitamin A in butter and egg yolks. The B complex vitamins that promote metabolism and muscle function are provided by cheese, eggs and milk.
If you want a sandwich with less cholesterol, you can substitute butter for soft margarine.
The first thing is to melt half of the butter and cook the mushrooms until tender. With the other part of the butter, spread the slices and cut them in two. Place the bread in a greased baking dish and top with the cheese, olives, oregano and mushrooms.
Thus, you are assembling each layer and at the end you end up with a slice of bread to which you will add the beaten egg. Let it sit overnight in the fridge. In the morning, put the tray in the oven at 200 degrees Celsius for 35 minutes. In the center it should be tender and melted.
6. Red protein shake
Ingredients for 2 people
- Honey to sweeten.
- 1 cup of Greek yogurt.
- 1 cup of almond milk.
- 1 teaspoon of chia seeds.
- 1 tablespoon of powdered gelatin.
- 50 grams of frozen blueberries.
- 50 grams of frozen raspberries.
- 1 teaspoon of ground flax seeds.
- 45 grams of sunflower seed butter.
Among the breakfast options, this is an excellent alternative, using a variety of appetizing foods. The red smoothie is a source of protein of animal and vegetable origin, from seeds to yogurt and gelatin.
In addition, the red fruits contain many antioxidants. These block free radicals and prevent oxidation of cells.
You must put all the ingredients in the blender the night before, except the frozen red fruits. In the morning add the blueberries and raspberries to begin blending.
One 9-ounce glass is enough for fiber and healthy fats that will keep you satiated but dynamic all morning.
Choose between these breakfast options to start the day
In modern society, the busy lifestyle makes it difficult to spend a lot of time in the kitchen to prepare a filling, tasty and healthy breakfast. The best thing is that a meal with these characteristics be quick and easy to prepare. In turn, it must provide all the necessary nutrients so that your performance is at the height of daily activities.
Here are some recipes to activate your imagination. You can create more options.
It might interest you …