As it has been repeated for a long time, breakfast is the most nutritionally important meal of the day. After some long hours of fasting forced by sleep, breakfast is the moment in which we must offer our body the necessary energy so that it can yield throughout the day.
The ideal would be to spend the necessary time to shower, clean, dress and sit at the table to enjoy the start of the day. However, tight schedules, fatigue, lack of time and a thousand other factors prevent us from spending as much time as we want. Thinking especially of these people, since we want to teach you 4 healthy and fast breakfast recipes, because quality is not at odds with speed.You may also be interested: How to make an English breakfast
How should breakfast be?
A full breakfast is essential to give our body all the energy it needs to start the day with a hundred batteries. This will provide our body with all the nutrients it requires to function normally. All nutritionists strive to emphasize that skipping breakfast is one of the worst things we can do. On the one hand, not having breakfast means subjecting our body to excess fatigue, on the other hand, if what you want is to lose weight, it is counterproductive. By not eating anything our body enters a state of "survival": the metabolism is not activated and fewer fats are burned than they should. And later, when we eat for the first time, it will absorb with greater intensity all the nutrients, including fats and sugars.
On the other hand, not having breakfast influences weight gain, since you suffer more anxiety to eat and, consequently, during the day you will eat many more high-fat meals. Having a full breakfast not only gives us satiety, but also brings great benefits to our body. But what is a good breakfast? Here we talk about those ingredients that can never be missing at the first meal of the day:
- Dairy products: either in the form of milk, yogurt or fresh cheese, dairy products are a food group that can never be missing in our breakfast. This natural source of calcium, a necessary nutrient for our body, must be one of the pillars on which to base our breakfasts.
- Cereals: as well as other farinaceous products such as bread or cookies, they are an incredible source of fiber, key to regulate our intestinal transit, but they also provide us with long-range carbohydrates, or what is the same, our body's gasoline .
- Fruits: not only must be present at breakfast, but must be one of the bases of our diet for the amount of vitamins, minerals and fiber they provide.
Fruit and oatmeal smoothie
One of the best options you have to prepare a healthy breakfast, fast and easy are the smoothies. Because of its texture you can drink them very quickly and the preparation can not be easier. However, you have to know how to choose the products you use in your preparation, because it depends on what you put into a very healthy breakfast or a calorie bomb. Then we will give you a recipe to prepare a very simple shake that will give you all the nutrients you need to get the energy needed to reach the next meal with force:
- A cup of skim milk
- A banana, apple or both
- Half a cup of oatmeal
Pour all the ingredients in a blender. The fruit is better than cutting into pieces to facilitate the work of the appliance. When everything is smoothie you can add some honey to sweeten it, but it is not necessary.
Yogurt and fruit ice cream
Who told you that ice cream could not be healthy? And in this case, everything good they have for your health is good for the palate. With the recipe that we will explain below you can make a breakfast that will take you what it takes to take it out of the freezer and that will ensure you spend some great moments while you savor it.
- Fruit cut into small pieces. You can use any, but we recommend that you put kiwi and strawberries.
- Skim yogurt
- Big wave
- You will also need an ice cream mold
The preparation of this ice cream is very simple, however, you cannot do it in the morning but you need to have it prepared beforehand so that it is well frozen. At least the night before you should pour yogurt into different molds for ice cream. Once these have been filled by the dairy, introduce the fruit cut into pieces, add granola and put it in the freezer so that the cold hardens it. The next morning you will be ready to enjoy a refreshing, delicious and healthy breakfast.
If only hearing the word pudding you already think about spending hours in the kitchen, forget about it, because the following recipe is very simple and very quick to prepare. In addition, this is a breakfast that will offer you great benefits, especially for the properties of chia seeds. Here we tell you the ingredients you need and how to prepare chia seed pudding with maple syrup.
- 1/3 cup chia seeds
- 1 cup skim milk
- 2 tablespoons maple syrup
As we have told you, the preparation of this breakfast cannot be easier. But the surprising thing is that the result is delicious. You just have to mix in a large cup the ingredients that we have exposed before and mix them well with a spoon. When everything is well mixed put it in the fridge for at least an hour to cool and take the right texture. If you have not eaten it you will never be surprised to know that chia seeds are able to absorb up to 10 times their own weight, so they will swell and take up much more space. The result will be a delicious pudding that will give you all the energy you need in this important meal. If you do not like maple syrup you can opt for other sweeteners such as honey, however, the option we give you is preferable because it is diluted more easily. To finish adding another necessary food group during breakfast you can add slices of banana that also has a taste that fits perfectly.
Oatmeal with banana and cinnamon
Finally you can not miss this delicious dish made with oatmeal, banana and cinnamon. Another of the easy and healthy breakfasts, since time can never be an excuse for not eating with all the guarantees.
- 2 cups skim milk
- 1 cup and a half of oatmeal
- 1 tablespoon brown sugar
- 2 sliced bananas
- 1 tablespoon cinnamon powder
Like all the recipes that we have explained in this article, you can prepare it in the morning as well as have it prepared from the previous night. You should bring the milk to a boil over high heat and lower it when the liquid reaches the boiling point. Pour the oatmeal and a little salt and see stirring for 5 minutes with a spoon, important that it is made of wood. Once the mixture becomes thick, remove it and let it sit for 5 minutes with a lid covering the pot. You can take advantage of these minutes for cleaning or whatever you need. Once it has cooled, you can add some sugar, banana slices and enjoy your delicious breakfast.
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