Easy and Healthy Breakfast Recipes

September 5, 2020

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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

breakfast receipe

Ingredients:

  • 60-70 grams of wholemeal oat flakes with rice drink
  • 30 grams of whey protein isolate
  • 2 walnuts, coffee or tea without sugar
  • 1 fruit

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

Breakfast with ricotta

Ingredients:

  • 1-2 slices of wholemeal bread with ricotta
  • 2 walnuts
  • coffee or tea without sugar
  • 1 fruit

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

eggs boil breakfast

Ingredients:

  • 2 boiled eggs
  • 1 slice of whole-wheat bread
  • extra virgin olive oil
  • 1 fruit

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

breakfast smoked salmon

Ingredients:

  • 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

Ingredients:

  • Kefir yoghurt
  • Walnuts and almonds
  • Whole oats
  • 1 fruit

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

Ingredients:

  • 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!

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