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They say that breakfast is the most important meal of the day, and although it's not always true, it can determine how well or badly the rest of the day will go. Eating rich is not only a sensory pleasure that helps lift your spirits and regulate the nervous system, but it also promotes performance and overall health.
It all depends on what type of food you eat to break your fast: the ideal would be to introduce proteins, healthy fats and, of course, fibre. The latter is found in fruits, vegetables and whole grains and is responsible for keeping the digestive system working properly. Given the importance of this system (the stomach and intestine are even called the “second brain”), taking care of it is essential first thing in the morning. Here are six ideas for healthy, delicious and fibre-rich breakfasts to do so, satisfy hunger until mealtime and avoid snacking between meals:
Satiating, Healthy And Fibre-Rich Breakfasts
Overnight Oats
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Fitness gurus made this breakfast all the rage on social media, and, since then, many people have become addicted to this healthy bowl with oatmeal (one of the 50 fibre-containing foods we should include in our diet).
Recipe Information
Ingredients
- Milk or Vegetable Milk (two parts liquid to one part oatmeal)
- A Cup Of Old-Fashioned Oats
- Cinnamon
- Cacao Or Chocolate Chips As Garnish
- Raspberries/ Blueberries/ Kiwi/ Bananas
- Nuts/ Peanut Butter
Preparation
Step 1
Soak the oats in the milk overnight
Step 2
Add milk or yoghurt to the mixture in the morning to adjust the consistency as needed
Avocado, Egg And Feta Toast
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Although avocado is our star food here, all the ingredients in this anti-inflammatory recipe have an important nutritional value. In addition to the healthy fats in avocados, this fruit is rich in fiber, in addition to that of whole wheat bread, egg protein, probiotics in feta cheese. All the properties of this breakfast make it one of the most complete and delicious you can prepare.
Recipe Information
Ingredients
- An Avocado
- Crumbled Feta Cheese
- Two Free-Range Eggs
- Two Thick Slices Of Whole Wheat Bread
- Sea Salt
Preparation
Step 1
For boiled eggs, simply put them in a saucepan with boiling water
Step 2
Let them simmer for five minutes to obtain a liquid yolk and eight minutes if you want them to be curdled
Step 3
Toast the bread
Step 4
Prepare the avocado and feta crumbs
Chia Pudding
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Seeds (chia, flax, sesame, sunflower, pumpkin or pine nuts) are an excellent source of fibre, so integrating them into any meal will keep you feeling full for much longer. That's why this easy chia pudding is perfect as a breakfast for sweet lovers who want to take care of themselves.
Recipe Information
Ingredients
- Milk Or Vegetable Milk
- Chia Seeds
- A Teaspoon Of Honey
- A Teaspoon Of Vanilla (Optional)
- A Pinch Of Kosher Salt
- Sliced Fruits (Strawberries/ Coconut/ Raspberries
- Nuts,
- Sugar-Free Granola
Preparation
Step 1
Whisk together the milk, chia seeds, maple syrup or honey, vanilla (if you choose) and salt
Step 2
Let it cool and thicken for a few hours or overnight
Sweet Potato And Avocado Toast
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From the creators of the mythical healthy toast with sourdough bread comes the toast without bread. Yes, because in this case, the flour base is replaced by a piece of sweet potato or sweet potato with a high fibre content (3 g per 100 of sweet potato).
Recipe Information
Ingredients
- Two Thick Sweet Potatoes
- Avocado
- Cottage/ Mozzarella/ Feta Cheese
- Honey
Preparation
Step 1
Cut the sweet potatoes as if they were slices of bread
Step 2
Place the slices of sweet potato into the air-fryer at 200º for approximately twenty minutes, depending on the thickness
Step 3
Once cooked, place the avocado and the chosen cheese on the slices
Step 4
You can add a dash of honey for extra sweetness or even pomegranates for their antioxidant and anti-inflammatory properties (it also has a low caloric intake and a lot of fibre).
Berries With Honey And Cottage Cheese
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For this bowl we are going to take advantage of many of the ingredients in the previous recipe, as they are beneficial to your health and so versatile that you can consume them in different ways without getting tired.
Recipe Information
Ingredients
- Cottage cheese
- Blueberries/ Raspberries/ Pomegranates, Or Even Dried Figs
- Spoonful Of Honey
- Chopped Walnuts
Preparation
Step 1
Mix all the ingredients in a bowl and enjoy
Banana Bread With Dates
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Bananas provide 2.3 g of fibre per 100 g consumed, but in addition, this iconic recipe includes quality flour, nuts and dates (which, among their infinite properties, also have 8 g of fibre per 100 g), three foods with high fibre content and highly satiating.
Recipe Information
Ingredients
- 200 Grams Of Wheat Flour
- 3 Ripe Bananas (With 1 For Garnish)
- 100 Grams Of Medjoul Dates
- 130ml Of Vegetable Of Milk
- 60 Grams Of Olive Oil
- 14 Grams Of Chemical Yeast
- 1/2 Teaspoon Of Cinnamon Powder
- 50 Grams Of Chopped Walnuts
Preparation
Step 1
Preheat the oven to 180ºC
Step 2
Mash the bananas with the help of a fork and put the dough in a bowl
Step 3
In another separate bowl, whisk the vegetable drink with the dates until there are no lumps
Step 4
Add the previous mixture to the bowl and add the olive oil as well
Step 5
Incorporate, by sieving, the flour mixed with the yeast and cinnamon
Step 6
Mix well
Step 7
Add the chopped walnuts and mix with enveloping movements with the help of a silicone spatula
Step 8
Pour the dough into a greased mould (about 23x12 cm) and bake it for 45 minutes at 180ºC
Step 9
Serve as is or with peanut butter, jam, margarine or homemade cocoa cream
Step 10
Accompany with coffee and enjoyed
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Read the original article in ELLE SPAIN.