Breakfast is the most overlooked meal, but during the summer we can find fresh fruits to prepare a healthy breakfast. We should take advantage of breakfast to provide the body with an adequate intake of calories and nutrients, not just sugars.
The ideal breakfast is one that makes you feel good and that you like the most, but it should always be a healthy and balanced choice.
So, let’s see how to prepare breakfast in the right way? Here’re six quick and straightforward recipe ideas to start your day with a healthy, light and tasty breakfast.
1. Carbohydrates and Fibre for Breakfast
60-70 grams of wholemeal oat flakes with rice drink
30 grams of whey protein isolate
2 walnuts, coffee or tea without sugar
It is the ideal breakfast for those who are not used to eating early in the morning. Carbohydrates and fibre are supplied from oats and rice drink, there is also the protein part with whey proteins, and we find the vitamins and antioxidants of the fruit and nuts which are also rich in omega fatty acids -3.
2. Breakfast with Ricotta and Walnuts
1-2 slices of wholemeal bread with ricotta
coffee or tea without sugar
In this example of a dry and light breakfast, proteins are brought from ricotta, while whole wheat bread provides carbohydrates and fibre, and in the fruit, we find vitamins, antioxidants and soluble fibre.
It is an ideal breakfast for people who are not used to eating when they wake up.
3. Boiled Eggs and Wholemeal Bread
2 boiled eggs
1 slice of whole-wheat bread
extra virgin olive oil
Eggs are an excellent breakfast food for their remarkable protein content and the presence of the precious vitamin K2.
In this type of breakfast, the part of carbohydrates is covered by whole wheat bread and fruit where we also find antioxidants, vitamins and fibres; also, there are monounsaturated fats in the oil.
A breakfast very suitable for those with metabolic problems such as the diabetic subject as it slightly alters blood sugar levels.
4. Smoked Salmon or Tuna
1-2 slices of wholemeal bread
2 slices of smoked salmon or canned tuna (natural or in well-drained or rinsed extra virgin olive oil)
avocado spread on bread
1 fruit, coffee or tea without sugar
It is a very different breakfast than the “sweet” one we are used to. Bluefish provides protein and omega-3. Monounsaturated fatty acids are present in avocado and oil, whole wheat bread provides carbohydrates and fibre, while the fruit adds vitamins, antioxidants and an additional dose of fibre.
Again it is a protein breakfast with a modest impact on blood sugar.
5. Breakfast with Kefir yoghurt, Walnuts and Almonds
Walnuts and almonds
A more “traditional” breakfast thanks to the presence of a milk derivative such as kefir yoghurt which provides a good intake of protein but which is more accepted by those who love neither eggs nor fish.
Breakfast is completed with carbohydrates and wholemeal oat fibre, with antioxidants from dried fruit and fruit vitamins. Breakfast with yogurt and fresh fruit is a great idea when in a hurry and you don’t have time to prepare a full healthy breakfast.
However,kefir can represent a valid alternative to the usual milk coffee that many people take every morning.
6. Breakfast with Kefir yoghurt, Fresh fruit and Chia Seeds
A jar of plain white kefir yoghurt
1 fruit + half banana
a spoonful of chia seeds (put it in a bowl with 1/2 glass of water the night before.)
Preparing a healthy breakfast with kefir yogurt and fresh fruit is really simple.
Take a nice bowl for cereals and transfer the jar of natural kefir yogurt. You can also opt for Greek yoghurt if you prefer, or soy yoghurt.
Peel half a banana and cut it into slices. Peel and slice a kiwi too.
Arrange the fruit slices on the yoghurt.
Sprinkle everything with chia seeds or other oily seeds, precious for our health and if you like a teaspoon of acacia honey.
If you have time, you can accompany breakfast with a nice cup of lemon tea. Enjoy your fantastic breakfast!
Seasonal food refers to the periods of the year when a specific type of food can grow naturally in a particular geographical area. Nowadays, we can find any type of fruit and vegetable in all seasons of the year. Often we are no longer sure what seasonal food is. Why isn’t it the same out of season? Seasonal food is more organic instead of a synthetic one. It’s more genuine both in flavour and nutritional intake and in the organoleptic composition being richer in vitamins and minerals.
Why You Should Eat Seasonal Food
Seasonal = Less Expensive
Savings for the wallet; it costs less to produce and store it. Economic advantages for the consumer who will pay less for a tomato or cherries during the summer season than in the middle of winter when nature doesn’t allow these fruits to ripen spontaneously.
Seasonal = Natural
Environmental friendly; it must not be kept for a long time and must not travel for thousands of miles. Indeed, the transportation of food is responsible for only 6% of greenhouse gas emissions. Also, these plantations often need artificial energy to assist in the growth process.
Why Eating Summer Seasonal Food
Summer fruit is essential in feeding young, adult and old throughout the year, but it’s precise during the hot season that it finds its maximum expression. In summer, especially in the presence of heat, the nutrients of the fruit are a cure-all to relieve the dangers of the heat and represent a fundamental contribution of mineral salts to rehydrate the body.
Get the Benefit of Some Seasonal Food
Get to know about which fruits have more nutrition during its season and what changes will you examine after eating seasonal fruits.
Plums – The presence of polyphenols gives them antioxidant properties, so they help counteract the presence of free radicals. They’re laxatives, and diuretics and some studies have found benefits in reducing the “bad cholesterol” (LDL).
Watermelon – Watermelon is an excellent source of iron, water and minerals. It’s best for the summer season, and if you eat it regularly, you can protect your body from dehydration.
Cherries – Are rich in vitamins and fibre and quickly ensure a sense of satiety. This fruit keeps the skin young and elastic. Also, cherries are recommended for people with diabetes as they contain laevulose, a sugar with a low glycaemic index.
Strawberries – Rich in folic acid, useful for pregnant women and for those who need to strengthen memory. Serotonin levels increase and therefore improve mood.
Blackberries – The blackberry is a lovely small wild fruit that ripens from July to September. It contains folic acid and a lot of vitamin C and B. Which makes it an excellent ally for circulation, against varicose veins and haemorrhoids. It’s also an excellent detoxifier because it’s rich in mineral salts.
Blueberries– Contain large quantities of antioxidants. The blueberries perform a cardiovascular disease prevention action, protect against tumours and would even delay the natural ageing process.
Seasonal Fruits and Vegetables
Cucumbers – Cucumbers are perfect for a low-calorie diet because they contain only 12 calories per 100 grams. This vegetable is rich in tartaric acid, they can limit the absorption of carbohydrates. Combat the inflammations underlying the difficulties in eliminating water retention and cellulite. They contain a high quantity of minerals such as potassium. It can help you regain your lost energy with the sweating of the hot season.
The aubergines – This vegetable is a real concentrate of minerals, including zinc and selenium. The iron and copper content therefore effective in counteracting states of anaemia.
Onions – This vegetable has excellent nutritional values, It contains numerous mineral salts such as phosphorus, magnesium, potassium, iron, calcium, fluorine, manganese, sulphur. Among which emerges selenium which favours the body’s immune defences. It’s an adjuvant in cases of cardiovascular diseases.
Beetroot – The red vegetable is rich in vitamins A, B, C and minerals such as sodium, potassium, zinc, magnesium, iron and boron, an essential in the production of sex hormones.
What Else Can we Buy During the Summer?
The summer season brings a lot of yummy fruits like watermelon, plums, peaches, berries, apples which are full of taste as well as nutrition. Do consider these local blessing for your diet. Of course, you will get energy as well as taste. Tasty, colourful and above all, genuine. Fruits and vegetables are foods that can never be missing on our tables or during snacks outside the home. But, to have guarantees of freshness with its intact nutritional properties, it must be in season.
Let’s see what are the main summer fruits and vegetables with the premise. It’s very important to always stick to the seasonality of the products.
Consumer demand for plant-based superfoods has increased in recent years, but most of these foods come from exotic places. Although import regulations are quite rigid, the quality may not always be guaranteed.
Among the superfoods, we find the beetroot. Currently, beetroot is present in the diet of those who want to lose weight and athletes. Eating beetroot could give several benefits: the red root is rich in nitrates, which helps improve physical performance. Another perk is the low-calorie content in that vegetable, which makes it ideal for those who want to lose weight. Even when the problem is cellulite, beetroot acts effectively by promoting the drainage of liquids and toxins.
According to scientific research:“Nitrates are used by athletes to improve their performance because the “Beetroot juice increases levels of nitric oxide (NO), which serves multiple functions related to increased blood flow, gas exchange, mitochondrial biogenesis and efficiency, and strengthening of muscle contraction.”
Furthermore, beetroot is rich in vitamins A, B, C. And minerals such as sodium, potassium, zinc, magnesium, iron and boron, essential minerals in the production of sex hormones.
The Benefits of Beetroot
Beetroot Can Help Alleviate Menopausal Symptoms.
Beetroot juice is beneficial for menstrual and menopausal disorders. Much better than taking drugs or synthetic hormones that always create some consequences.
We can get many health benefits to beetroot: it contains plenty of antioxidants, vitamins and minerals necessary for maintaining the well-being of our body. An antioxidant is well known for maintaining the elasticity of the skin and protects against solar radiation (UV rays).
Prevent Cardiovascular Diseases: The flavonoids and carotenoids present are antioxidants help reduce bad cholesterol (LDL) and increase of good cholesterol (HDL). Also, beetroot contains a vast array of minerals, and beta mineral could discourage cardiovascular disease.
Fights Insomnia: Consumption of beetroot helps fight anaemia. Besides, it stimulates the circulation of oxygen in the body; this leads the person to feel less restlessness and insomnia.
Protect memory: Beetroots contain a high amount of nitrates which is converted to nitric oxide in the body, improve blood flow to the frontal lobes of the brain and disrupt the memory loss process.
Four Easy Way to Eat Beetroot
Microwave: If you never have time to cook, the microwave could be a perfect solution. Program the microwave at 750 watts (or at your tested power). Place the beetroot in a microwave-safe container, pour 1/4 cup of tea or water and cover with the microwave lid. Switch on the microwave and start for 10 minutes. Then at the end of the cooking, remove the container from the microwave and let it rest for at least twenty minutes.
Boiled: Boiled and bland beetroot isn’t dull. First, wash the beets and don’t remove the peel as this preserves its colour. Place in a pan and cover with water, bring to the heat for 30 minutes.
Roasted: Simple roasted it’s an easy way to eat that without losing the flavour. In only three steps, you can prepare a portion of delicious food. First, don’t peel them. Secondly, wash carefully before wrapping in aluminium foil. Finally, place them on the oven (200 degrees) for about an hour.
Raw: Instead of cooking or boiling beetroot why not eat them raw? When you cook beets, brittle nutrients may disintegrate at high temperatures. Eating raw red beets is the best way to get full beetroot benefits.
The Benefits of Beetroot Juice on Diet
Beetroot is an ancient vegetable that the Romans used it as a medicine to treat fever or a laxative. In modern times some scientific research has confirmed the countless benefits of this vegetable.
Here are the benefits of beetroot juice:Boosting effects on the mind and body, adding more beets to your diet can help boost longevity. The nutritional powerhouse of the beets can add years to your lifespan.
Improving your diet: People can get many benefits from consuming beetroot is the best option for your diet. It contains slower calories, and it’s perfect for losing weight.
Suitable for digestion: Fresh juice with its the pulp is full of fibre which helps in regulating your digestive processes and relieves constipation. A glass of beetroot juice is an excellent home remedy for an upset stomach.
Protect from premature ageing: Regular intake of beetroots can do a fantastic job. And it’ll protect you from inside because the root contains eight antioxidants that help to neutralise free radicals. As well as vitamin C, which supports collagen production, and it increases the absorption of iron.
Natural detox: As beetroot is a unique source of betalains. It provides powerful antioxidants anti-inflammatory and detoxification properties. With the help of the compounds like methionine and glycine can prevents fatty acids from building up and stimulates the liver cells number.
Improve exercise stamina: Drinking beetroot juice increases plasma nitrate levels and boosts physical performance.
Boost liver function: Which in turn helps in removing toxins from the body. Beetroot juice contains antioxidant named glutathione that protects the liver from the damage. It stimulates the regeneration of the liver cells and improves the synthesis of fats.
Possible Side Effects of Beetroot
Usually, beetroot is well tolerated by everyone. However, some people who are predisposed to kidney stone formation need to moderate their consumption. Also, people with irritable bowels should cut back on their use because red beetroot contains fructans. If in doubt, always consult your doctor.
Easy Beetroots Recipes
1 green pepper
1 head of whole garlic
3 tsp of chickpeas
olive oil .
2 lemons’ juice
2 or 3 basil leaves
4 tsp of tahini
1 pelled garlic.
Cut the aubergine, pepper
Season with salt and olive oil and bake. Wait until all vegetables are tender.
Discard the aubergine’ skin
Add all the ingredients + 4 or 5 tablespoons of chickpeas + 2 tablespoons of tahini and grind until everything is homogeneous.
Season with olive oil, salt and lemon juice, tasting until you like it. Put in a bowl and it’s ready.
Sauteed Beetroot leaves
1 to 2 tablespoons (30-45 ml) of extra virgin olive oil
2 chopped garlic cloves
1 lemon cut into slices or 2 tablespoons (30 ml) of vinegar
¼ teaspoon (1 ml) of red pepper flakes (optional)
Wash the leaves carefully if you prefer to add white vinegar as a disinfectant, wash it twice to remove the vinegar.
Cut off the stem and separate them.
Roll up the leaves and chop them into small pieces.
Heat olive oil over low heat, about 1 or 2 tablespoons (15 to 30 ml).
Chop two garlic cloves and throw them in the pan. Add the chopped stems, Sauté for 4 minutes or until slightly tender. Add the chopped leaves. Cover and let it wilt much more, for about 1 to 3 minutes. If necessary add 2 or 3 tablespoons of water.