Our body is a beautiful mechanism that works even while we sleep. There are about 10-12 hours between dinner and breakfast. During this time, the body uses most of the nutrients. If breakfast is not eaten in the morning, the brain does not have enough energy, leading to problems such as fatigue, headache, and lack of attention and perception.
A healthy breakfast; is a meal that provides good energy, contains nutritious food that makes one feel full for a long time, and can help prevent overeating later in the day. This article examined the healthiest foods you can choose for breakfast!
Oat
Wouldn’t it be nice if we didn’t start the list with the famous food of recent times? Oatmeal is a nutritional powerhouse. It contains beta-glucan, a thick, sticky fibrous substance that helps a person feel full for longer and can lower cholesterol. Oats are also rich in antioxidants, omega-3 fatty acids, and potassium. One study found that people who ate oatmeal for breakfast felt more full than those who ate cereal for lunch.
Apple Oats Recipe
Materials:
- One glass of water Milk
- 3-4 tablespoons of oats
- Half of an apple
- Raisins
- Cinnamon
- Walnut
We transfer the milk into a small saucepan and then the oats. Then we add grated apple and cinnamon and continue cooking. We share the mixture in the bowl, add raisins and walnuts, and make it ready to serve. Enjoy your meal!
Nuts
Nuts contain antioxidants, magnesium, potassium, and healthy fats. Nuts and nut butter are among the best ways to provide protein, especially if the person does not consume animal products. They can be spread on whole-grain toast, mixed with oatmeal or yogurt, or used as a topping for fresh fruit.
Types of healthy nut butter:
- peanut butter
- Almond butter
- cashew paste
- Peanut butter
Banana and Peanut Butter Oats Recipe
Materials:
- One glass of water Milk
- Three tablespoons of oats
- One medium banana
- peanut butter
After taking the oat milk, we put it in a bowl. We transfer the milk into the pot, then the oats. We put the banana and peanut butter on it and prepared it to serve. Enjoy your meal!
Forest fruits
Berries such as blueberries, strawberries, raspberries, and blackberries are the perfect way to start the morning. They’re low in calories and fiber and contain disease-fighting antioxidants. In a study by the American Heart Association, there was a relationship between a lower risk of a heart attack in young women and a higher intake of the antioxidants found in these fruits. You can consume forest fruits by sprinkling them on oatmeal or yogurt or mixing them into desserts.
Raspberry Smoothie Bowl Recipe
Materials:
- 50 ml cold milk
- One frozen banana
- ½ cup frozen raspberries
- One teaspoon of honey
- 3-4 pieces of ice
- If you wish, granola for topping
We transfer milk, frozen banana, frozen raspberry, ice, and honey into the blender. After blending, we take the mixture into the bowl. Finally, you can add granola for the topping. Enjoy your meal!
Flaxseed
Flaxseed is rich in omega-3 fatty acids, protein, and fiber. It helps to lower blood cholesterol levels, increase insulin sensitivity, lower blood sugar levels and even protect against breast cancer. You can sprinkle flaxseeds on yogurt or oatmeal or blend them into smoothies. It is essential to buy ground flaxseed or grind the seeds at home, as all flaxseeds will pass through the body without leaving. Omega 3 oils in flaxseed can oxidize quickly when heated and lose their nutritional value.
For this reason, it is recommended to consume flaxseed cold without crushing. When ground, it should be finished within 24 hours at the latest. It can be consumed by adding directly to meals, consuming it with mixtures such as flaxseed yogurt, or adding it to salads.
Yogurt
Yogurt is an excellent source of protein to eat in the morning. Homemade yogurt is thick-bulky and contains more protein than strained yogurt. Yogurt is also rich in calcium and contains probiotics that help support a healthy gut and immune system.
Quick and Nutritious Bowl Recipe
Materials:
- 200 g yogurt
- Four tablespoons of granola
- One tablespoon of flaxseed
- One teaspoon of honey/palm extract
- One banana
Enjoy your meal! We put the yogurt in a bowl, then mix it with honey to sweeten it. Once we add our granola, flax seeds, and sliced bananas, we are ready to eat. You can consume this practical and nutritious recipe when you don’t have time by preparing it quickly instead of eating pastries.
Egg
Eggs are a nutritious and high-protein breakfast food. A small study of people at high risk of developing type 2 diabetes or cardiovascular disease found that eating eggs led to moderately lower carbohydrate consumption and improved blood cholesterol levels.
Breakfast Poached Egg Recipe
Materials:
- One whole-grain bread
- 1/4 avocado
- One egg
- One tablespoon of vinegar
- Two glasses of water
- Salt
- Black pepper
We toast the bread. Boil water in a small saucepan and add vinegar. Meanwhile, break the egg into a spoon. After slowly dipping the spoon into the water, we drop the egg into the water for about 30 seconds. Take it gently after 2-3 minutes of cooking. Spread the avocado on the bread and place the egg. After sprinkling with freshly ground black pepper and salt, we are ready to eat with pleasure!
Banana
Banana is a convenient option for a nutritious breakfast. It keeps you full for a long time with its high fiber and potassium content. It is also essential for heart health. It stabilizes blood pressure and strengthens the heart muscles. We can easily consume bananas by putting them in oatmeal or cereal. Enjoy your meal!
Smoothie Recipe that keeps you full for a long time
Materials:
- One frozen banana
- 1/4 avocado
- 2-3 dates
- 200 ml milk
- 150 ml of water
- One teaspoon of flaxseed
After putting all the ingredients in the blender, we blend them.
