What to cook for breakfast: foods and ideas for healthy breakfasts

Everyone knows muesli – this delicious breakfast of baked or dried cereals with dried fruits, honey, seeds has taken a permanent place in many kitchens.

However, many nutritionists today argue that the reputation of muesli as a healthy breakfast dish is not as flawless as it might seem: firstly, there is too much sugar, fructose and syrups, and secondly, raw oatmeal. are too harsh for the digestive system and contain harmful phytic acid.

You can neutralize it at home by fermenting the oatmeal. It is interesting that the inventor of muesli, Swiss physiotherapist Maximillian Bircher-Benner, prepared his wonderful product, which was originally served to wealthy tourists in the Swiss Alps.

For ease of industrial production and widespread sale, marketers have dried the muesli, but we can afford a healthy breakfast according to the original Bircher-Banner recipe. It is most convenient to take care of him in the evening.

To prepare one serving, pour 1 tablespoon of dry oatmeal with 2-3 tablespoons of water at room temperature, add 1 teaspoon of lemon juice, a little sour cream or kefir and one apple grated on a coarse grater, stir everything thoroughly, cover and remove overnight in refrigerator. Key points to help get rid of phytic acid include pre-soaking the flakes and fruit acids. They also give this healthy breakfast the most delicate consistency.

Although for an unprepared person, his recipe may seem like complete savagery, armored coffee continues its triumphant march – it is even prepared in coffee shops!

In fact, armored coffee is not a drink, but a completely full-fledged correct breakfast for adherents of high-fat meal plans, the purpose of which is to switch the body from carbohydrate to lipid energy. It is a kind of smoothie made from freshly brewed coffee and oils, butter and coconut. Those who ventured to try this unusual dish and were satisfied say that armor coffee is like a latte with heavy cream; skeptics argue that such a breakfast reminded them of Kalmyk tea with a fat tail or even soup.

Silicon Valley investor Dave Asprey came up with the recipe for a healthy breakfast that is obsessed with both hemispheres. He claims that by consuming coffee, whipped in a blender with 1-2 tablespoons of unsalted butter and the same amount of coconut oil as a healthy breakfast, anyone can lose weight and improve their thinking functions.

This becomes possible due to the special qualities of all the components: a cup of black coffee contains ¼ ​​of the daily dose of antioxidants, in addition, the active substances in its composition improve brain activity, affecting the reaction rate, neural conduction and even the quality of solutions. And healthy fat of coconut and butter is used as a building material by brain and nerve cells, takes care of the elasticity of blood vessels and lowers the level of bad cholesterol. This breakfast may be strange, but it is possible that it is healthy!

A huge number of people on the planet when asked “What to cook for breakfast” exclaim: Nothing! Let’s eat yoghurts! If you are still looking for low-fat dairy products for a healthy breakfast, we have a surprise for you – the trends have changed! Modern nutritionists admit: along with fat, milk leaves the benefits, and, importantly, the taste. To bring it back, manufacturers pump low-fat curds and yoghurts with sugar-starch additives, which provoke bouts of hunger and subsequent overeating due to a high glycemic index.

Greek yogurt is a cross between cheese, cottage cheese and the usual liquid yogurt. During the production process, it is filtered in order to get rid of excess liquid. The result is denser and more fatty, but retains all the advantages of a live product, which is liked by those for whom traditional cottage cheese is too heavy, and the fermented milk drink is watery when it is necessary to decide what to cook for breakfast.

The mild, creamy taste of Greek yogurt makes it easy to combine with almost anything from savory vegetables to fresh fruit. It is important that Greek yogurt contains a minimum of lactose (it is broken down during fermentation), almost twice as much calcium as in regular yogurt, and half as much salt.

Therefore, Greek yogurt is a healthy and satisfying idea for a delicious breakfast. In order to strengthen your strength in the morning in a time-limited environment, add a spoonful of honey and a handful of walnuts to Greek yogurt, or cinnamon and apple slices, useful for losing weight and fighting appetite. Gourmet!

Many wonderful and tasty products can enhance the protective properties of the body, but there are recognized champions among them, with whose participation you can prepare a healthy, hearty and mouth-watering breakfast.

The pseudograin amaranth is well known to those who follow a gluten-free diet for health reasons or beliefs. Therefore, recent studies showing the relationship between a predisposition to inflammation and a diet rich in gluten add to its benefits in helping immunity. Amaranth contains a rare amino acid lysine, one of three that the human body is not able to produce on its own, a lot of vitamins and a trace element squalene, a powerful stimulator of interferon production and a tireless guardian of cellular health.

To turn your amaranth porridge into an even healthier and healthier breakfast, add flaxseed to it: it not only takes care of a long-lasting feeling of fullness thanks to high-quality fatty acids, but also improves the state of the intestinal microflora, expelling harmful substances and helping the absorption of beneficial ones.

Flaxseed is an immunomodulator known since antiquity and a proven adjuvant in the treatment of bronchitis.

Blueberries and grapefruit will make your breakfast tastier, adding juiciness and color. From a handful of blueberries (including frozen ones), you can expect a good dose of pterostilbene, an anti-inflammatory and antioxidant phenolic compound, a relative of the legendary resveratrol, and from the pulp of grapefruit – a shock dose of vitamin C, the first anti-cold remedy and, as a bonus, naringin, the very component , which is responsible for the slimming effect of the grapefruit diet.

Also, grapefruit contains substances that are important for hematopoiesis and improving the condition of blood vessels, which turns out to be very useful for those whose immunity gaps turn into attacks of periodontal disease.

Eggs are one of the main protagonists of the “food amnesty”: recent studies have shown that they were wrongly branded as a harmful product and the culprit of the accumulation of dangerous cholesterol.

On the contrary, eggs reduce the risk of obesity – even if they are on the menu every day. At the same time, according to the American researcher David Perlmutter, yolks are even healthier than proteins, because they contain the most valuable fat-soluble substances (including vitamin E, linoleic acid and lutein necessary for eye health) – another surprise for all lovers of “healthy” protein omelets …

Eggs are a delicious breakfast that allows imagination to manifest and allows you to forget about hunger for a long time. The main condition that should be observed even for those who are not against experiments is a ban on the use of raw and half-raw eggs.

Even from the most proven “grandmother’s” sources, contaminated raw materials can come, and, by the way, the curdled protein of a chicken egg is absorbed by a person much better than raw. Therefore, enjoy your healthy breakfast in the form of chatterbox, fritatta, egg muffins, boiled eggs and do not worry about your figure – you will not spoil it with eggs.

Those who follow the latest in healthy eating are familiar with foods such as witgrass and broccoli sprouts. For everyone else, we are happy to explain: three-day sprouts of green cabbage and young wheat concentrate an incredible amount of useful qualities and vitamins that have wound healing, antioxidant, anticancer activity, in addition, they taste very pleasant – of course, if you basically like vegetables.

California dermatologist Jessica Wu, who has developed a new popular diet for beauty, explains that it is green vegetables, including leafy ones, that are most useful for the nutrition of the owners of problematic, dull skin that strives to age prematurely. Particular attention should be paid to those with the darkest shade of green. Good broccoli (both barely sprouted and ripe), spinach, basil, parsley, beet tops.

To prepare a healthy breakfast, it is recommended to grind all this in a blender, diluting with water to a pleasant consistency; you can also add liquid chlorophyll, lemon juice, some spices. The result is a delicious thick cocktail, rich in the freshest benefits and saturating fiber, indispensable for the timely cleansing of the intestines and maintaining a favorable microflora. Jessica Wu promises that if you answer the question “what to cook for breakfast?” simple Russian word “smoothie” for four weeks, then after this period you will certainly notice a change in appearance for the better. Delicious Green Breakfast – Models Choice!

Pastes made from nuts and seeds are another product that has been included in the list of hazards without fault or analysis. Meanwhile, in ethnic cuisines, ground nuts play an important role as ingredients in delicious dishes and have become famous as superfoods, a small number of which can extinguish hunger and provide energy. For example, in the East, sesame paste tkhina is known in this quality, and in the North Caucasus – urbech, which is prepared by grinding the seeds of white or black flax with millstones.

Nut pastes, of course, are high-calorie and quite peculiar product for assimilation, especially if there is half a can of it at a sitting. However, in a volume from a couple of teaspoons to a tablespoon per day, peanut, almond, sesame paste will bring high-quality vegetable protein, dietary fiber and trace elements in high concentration. Therefore, this product is a star in a healthy breakfast. With a high satiety index, when consumed in moderation and thoughtfully, the energetic paste of seeds and nuts will be a good help in a fitness diet, and will help to achieve a flat stomach due to the fact that it saturates with a small volume and does not cause bloating and fermentation.

It is important not to confuse nut butter and nut butter!

The second has a more “smear” consistency, which manufacturers achieve by adding, for example, fats and sugar. Choose a paste that contains 100% nuts or seeds; such products often have a layer of liquid oil at the top. This does not mean that the pasta has gone bad, it should simply be stirred with a table knife from bottom to top.

Crispy fruits, apples or pears, make good companions in such a healthy breakfast. You can “hatch” their slices with hazelnut paste and enjoy the contrast of texture and harmony of taste. The main thing is not to get carried away!

Is chocolate a healthy breakfast? Why not! You can, if you are careful: dark chocolate, where the cocoa content is at least 70%, contains essential fatty acids that provide energy and serve as a medium for the assimilation of other nutrients. An American study showed that people who eat a couple of cubes of dark chocolate for breakfast felt fuller during the day and were less likely to have an irresistible desire to chew something sweet. In addition, high-quality chocolate contains a lot of magnesium, which is useful for muscles, and flavonoids, which are responsible for the health of brain cells, vigor and good mood.

Add banana to your healthy breakfast with chocolate, and you get not only a classic gastronomic combination, but also a powerful energy boost and a dose of tryptophan – a protein that our bodies use to synthesize the happiness hormone serotonin. In addition, banana is a real champion in terms of potassium content. This microelement will help not only strengthen the heart and blood vessels, but will also affect the elimination of edema and make those who suffer from loose nerves calmer. In addition, due to the content of pyridoxine and cobalamins, banana relieves nicotine “withdrawal” from those who have taken the path of getting rid of tobacco addiction.

Mash a ripe banana, add chocolate chips or a spoonful of sugar-free cocoa, some almond milk, and a couple tablespoons of bran for the perfect delicious and healthy breakfast that will give you a boost for the day. The bran will balance the high sugar levels in the banana, giving you an even, long-lasting boost without extreme spikes in blood glucose.

And finally, breakfast is hardly healthy, but most likely tasty and certainly unusual. This record dish, which would be more logical to call, perhaps, a tray, is served in one of the cafes in Cheshire, UK. It costs about twenty pounds.

Before accepting the challenge and ordering this breakfast, the visitor of the cafe signs a paper, which states that he, the name, voluntarily entered into a confrontation between man and food and relieves third parties of any responsibility for the possible consequences of this struggle.

It is worth mentioning that many people ordered breakfast for 8 kcal, but not a single daredevil finished it to the end. “Hybernator”, or “Hibernator”, jokes in a cafe, weighs like a whole child, and consists of eight strips of bacon, eight sausages, four fried eggs, a cheese omelet of four more eggs, four waffles, four toast, four fried in butter croutons, four potato pancakes, four pieces of blood pudding, two servings of tomatoes, two servings of beans, mushrooms, chips and two half-liter glasses of milkshake.

Compared to such a mountain feast for one person, perhaps any delicious breakfast will be extremely useful – even if it consists of sausage with white bread and instant coffee with five tablespoons of sugar.