Many of us ignore the fact that breakfast is the main meal of the day. We must remember that before breakfast we spend almost 10 hours without feeding, this means that it is very important to eat correctly at the first meal of the day. We want to take care of ourselves in food and this leads us to not eat very well at breakfast time, this can become fatal for our health, because we are not consuming the necessary nutrients to have enough energy during the day.
Why is it important not to skip breakfast?
Breakfast breaks the night fast, there are several hours that we spend without eating, so we must replenish the glucose levels in our body, and those glucose levels are provided by breakfast. Glucose is the source of energy we have, which helps us to be active, our body requires these sources of glucose early in the day, to feel good.
It is vitally important, not to let too much time pass after we wake up, to have breakfast, since our body is suffering from these nutrients we need. The sooner we consume breakfast, we can face the day in the best way and feel with great vitality.
What are the best foods for energy?
There are several recipes that we can apply to achieve greater energy at breakfast time. Do not forget that we must have a balance in our diet, to be able to have good energy during the day, but also take care of our figure. We will teach you what foods you can and should consume to be active during all hours of the morning.
Fruits
There are a number of benefits that we can get from eating fruits on an empty stomach, since they are rich in vitamins. Minerals and antioxidants are magnificent for our body to function in the best way. Fruits should be essential in our diet.
Fruits provide benefits such as: glucose levels to the brain, which allows our brain to be much more effective. Another benefit is: it improves digestion, fruits are digested more easily and also improves digestion and intestinal functioning. It also optimizes metabolism; this means that fruit helps our metabolism to be faster and even helps fat burning.
Good fats
Just as it is important the consumption of vitamins and minerals, for the proper functioning of our body, it is equally important, the consumption of fats, the question is, in which fats are those that we should consume:
- Avocado: this fruit is the main source of natural and healthy fats; in its composition it contains vegetable oils such as aeolian acid and a good amount of omega 3. To consume it you can do it as a dressing or the companion of another meal
- Eggs: These are a great addition to many breakfasts. An egg has 113 calories, about 8.5g of fat, of course we must take into account when preparing them, because it is useless to fry eggs, but to get another way to prepare them.
Healthy carbohydrates
It is good, consuming carbohydrates in the morning hours, for years it was discussed about this, and it was insisted on separating carbohydrates from the diet at early hours. At present it is advisable to consume them, but it must be in the right way, accompanying them with other foods that provide nutrients.
One way to consume carbohydrates, without worrying about getting fat is with cereals. The important thing is to choose the cereal that we are going to consume, to know what it is made of, that it is made up of 100% natural products and not refined flours. Cereals can be accompanied by other things such as fruits and thus we balance breakfast a little.
Dairy
It is important that we accompany breakfast with a glass of milk, this will help us compensate for the lack of nutrients we suffer during the night. A glass of milk, yogurt or cheese, provide much of the protein we may need in the day, we must try to supplement our diet by adding dairy.
Proteins.
It is vitally important to have a diet rich in protein, this does not give a wide variety of benefits. It keeps glucose levels more stable in the blood, this helps maintain proper mental concentration, we also increase our reasoning and memory capacity and this good glucose level helps us first to have great reasoning capacity and second helps sharpen learning skills.
Breakfast recipes that give energy.
You wake up in the morning and do not know what food to prepare, that is well balanced, that gives you the necessary energy, but also that help you stay healthy, we have a spectacular recipe that you will love to start the day in the best way.
Oatmeal, yogurt and blueberry pancakes.
Just get the following ingredients:
- 50g oatmeal
- Cinnamon ground to taste
- Salt to taste
- 2 egg whites
- 1 tablespoon almond or oat milk
- 3 tablespoons plain yogurt
- A handful of fresh blueberries
- 1/2 teaspoon yeast
The first thing you should do is add in a bowl, flour, cinnamon, salt and yeast, mix this very well. Then add the egg whites and yogurt, mix everything gently, then add the blueberries and mix again gently. Finally heat a pan, not forgetting to add butter so that they do not stick, add the mixture to the pan giving it a circular shape, cook at medium high temperature.
Fruit salad with quinoa mixture.
To prepare this great salad you need the following ingredients:
- 200 gr raisins
- 300 gr broccoli florets
- 400 ml water
- 200 gr quinoa
- to taste salt
- 1 tablespoon pomegranate grains
- 3 tablespoons olive oil
- 1 teaspoon sweet paprika
- 2 tablespoons lemon juice
- to taste pepper
- 2 cubed apples
For the preparation of this rich breakfast, you just need to soak the raisins in hot water, then divide the broccoli into parts and steam it for 10 minutes. Then cook the quinoa only with water and salt for 15 minutes. Then shell the grenade. Now, to prepare the vinaigrette, you must take the olive oil, paprika, lemon juice, black pepper, all this in a bowl, mix everything well until you get a homogeneous consistency. Then cut the apple into cubes. Finally add to the quinoa the pomegranate grains, the apple cubes and mix all gently, add the broccoli and the well-drained raisins. You will achieve a very rich and healthy breakfast that will help you start your day in the best way.
Homemade almond milk and quinoa muffins
We need the following ingredients:
- 1 egg
- 2 ripe bananas
- 1/4 cup coconut oil
- 2 cups cooked quinoa
- 1 cup oatmeal
- 1/4 cup coconut sugar (or 2 teaspoons zero-calorie sweetener to reduce the amount of sugar in the recipe)
- 1 tablespoon cinnamon
- 1.5 teaspoon baking powder
- 1/4 cup almond milk (add tablespoons of almond milk if the dough is too thick or dry)
- 3/4 cup blueberries (frozen or raw)
What I like most about this recipe is that it is super easy and quick to prepare: The first thing you should do is mix the eggs, bananas and coconut oil in a bowl. Having all this well mixed, add the rest of the ingredient except the blueberries, mix everything well, using a plastic paddle. Finally mix the blueberries in a separate bowl and add them to the main mixture. Use muffin pans and bake for 20 minutes at 350°F.
Yogurt with chia and nuts.
If you want a slightly lighter breakfast, but loaded with nutrients and vitamins, I recommend this yogurt, the only thing you should get is the following:
- 8 oz yogurt, flavor of choice.
- 2 tablespoons blueberries.
- 1/2 tablespoon raspberries.
- 3 tablespoons walnuts.
- 1 tablespoon chia seeds.
All you need to do is pour the yogurt into a bowl and add the fruits, nuts and chia seeds on top.
Pistachio cake.
- 200 grams of pistachios.
- 200 grams of flour.
- 150 grams of sugar.
- 3 medium eggs.
- 100 cc of milk.
- 30 cc sunflower oil.
- 1 sachet of yeast.
The first thing we must do is remove the shell from the pistachios, put them in boiling water for a minute to blanch them and soften the skin, then heat the oven to 180 ° C. Then crush the pistachios with milk, this will form a kind of cream. Then pass the flour with the sugar and yeast through a strainer to make it thinner, add the eggs and oil, mix all this very well.
The next step is to add to the flour mixture, the cream we made with pistachios, mix all this well. Finally add butter and flour to the cake pan. Bake at 180°C for 35 to 40 minutes, check the cake in the process. To know if the cake is ready, use a knife and prick the center of the cake, if it comes out clean, it means that the cake is ready. This recipe is very delicious and fun to prepare.
