10 Easy Healthy Breakfast Recipes

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After a night’s rest, the body needs to regain blood sugar levels lost by fasting for 6 to 10 hours. Sugar (glucose) is the body’s energy source. It is important to take breakfast in the shortest time after waking up since the faster you have the nutrients required by the body, you can face the day with more vitality.
A good breakfast should provide 20% or 25% of the required calorie intake in the day, so you should, on average, provide 400 calories, composed of a dairy (milk, cheese or yogurt) or egg and ham as a source of protein, carbohydrates (cereal, oats, whole-grain bread or soda crackers) and fruit as an important source of fiber and vitamins. Here are some healthy breakfast options, easy to prepare at home.

Healthy Egg Breakfast Recipes

The egg is a good source of amino acids, vitamins A, B2, B12, D and E, niacin, phosphorus, zinc, selenium, and biotin, helps improve the health of the brain and heart, maintain the balance of the nervous system, regenerate the muscle mass and maintain the energy reserves.

1. Egg omelet with ham

Ingredients:

  • 2 eggs
  • 50 grams low-fat cheese
  • 50 grams of ham cut into pieces
  • 1/2 cup of milk
  • 1/2 cup whole wheat flour
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

Beat the eggs in a bowl until the egg whites and yolks are mixed; then add the flour, milk and salt and pepper to taste. In a nonstick pan, put olive oil over medium heat and, when hot, add the mixture to cover the bottom of the pan, reaching a thickness of about half a centimeter. Add the cheese and ham and fold the tortilla. Turn, let cook, and serve.

2. Egg tortilla and spinach

Ingredients:

  • 1/4 kilo chopped spinach
  • 2 eggs
  • One tablespoon of olive oil
  • Salt and pepper to taste

Beat the eggs with salt, pepper, and aromatic herbs to taste. Then, in a non-stick pan, sauté over medium heat all vegetables in olive oil, stirring constantly without letting them burn. Distribute the vegetables evenly in the pan and add the beaten eggs. Brown the tortilla, turn with a spatula and serve.

3. Poached eggs

Ingredients:

  • 2 eggs
  • 1/4 cup of vinegar
  • Water

In a small pot, fill up to half of water, add vinegar and bring to boil. When it reaches boiling point, remove from heat. Using a ladle, add the egg without letting the yolk burst. Cover for 3 minutes until the egg whites set and the yolk is semi-liquid. Reheat the water and repeat the process with the other egg or those that you want to consume. Serve on the whole toast.

4. Healthy breakfast with avocado and egg

Ingredients:

  • Half of an avocado
  • 1 egg
  • Ham or bacon in pieces to taste

Cut the avocado in half and remove the bone. Break an egg and put it in one of the halves of the avocado. Add slices of bacon or ham, salt, and pepper to taste. Bake it in the oven at 180µ until the egg sets and serve.

Healthy breakfast with oatmeal suitable for vegetarians
Oats provide iron, manganese, magnesium, phosphorus, potassium, calcium, vitamins E, B2, and B3, zinc, and antioxidants. It helps control blood sugar levels, regulates cholesterol, provides energy, improves intestinal transit, reduces stomach acids, and relieves constipation.

5. Porridge of oats

Ingredients:

  • 1 1/2 glass of milk
  • 1/2 glass of oatmeal
  • 2 teaspoons of brown sugar

Cook the milk in a small pot with the oats over medium heat, stirring frequently until the oats are cooked (10 to 15 minutes). Serve in two cups, put over a teaspoon of sugar to melt. If desired, add chopped fruits, such as bananas, strawberries and/or raspberries.

6. Oat, banana and apple muffins

Ingredients:

  • 2 cups of oatmeal flakes
  • 3 bananas
  • 2 eggs
  • 1 teaspoon of baking soda
  • 1 tablespoon of olive oil
  • 2 blocks
  • Cinnamon to taste

In a bowl, knead the ingredients, except apples, until they are integrated. Chop the apple into pieces, add to the mixture, and stir. Place the dough in a muffin pan and bake at 180 è ³ until a knife punctures it clean (25 to 30 minutes approximately). They can be served cold or hot.

Healthy breakfasts with fruits suitable for vegetarians

Each fruit has a contribution in vitamins and minerals according to its characteristics; but, in general, fruits by their composition are an important source of water, dietary fiber, vitamins A, C, E and group B, minerals such as potassium, magnesium and phosphorus, antioxidants and carbohydrates such as fructose, glucose, and sucrose.

7. Yogurt with pineapple cubes and pumpkin seeds

Ingredients:

  • Pineapple in cubes
  • 2 tablespoons of pumpkin seeds
  • Natural yogurt
  • 1 tablespoon pumpkin seed oil

Mix in a bowl the yogurt with a handful of pumpkin seeds, pineapple, and pumpkin seed oil and consume.

8. Oatmeal pancakes, honey, and strawberries

Ingredients:

  • 1 pinch of salt
  • 2 egg whites
  • 1/3 cup oats in flakes
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon of coconut oil
  • 3 tablespoons milk (can be almond)
  • 1 tablespoon brown sugar (can be replaced by honey or sweetener)
  • Strawberries and honey to accompany the taste

Beat the egg whites without the egg yolks until snowy. Then, add the coconut oil and milk and continue beating until completely incorporated. Add the oats, cinnamon, sugar, and salt, and mix. Put a pan with non-stick over medium heat and, when hot, spread the dough forming the pancake and cook on both sides. Repeat the cooking with the rest of the mixture. Serve with the chopped strawberries and honey. If desired, you can vary the fruits and the companion.

Milkshakes for weight loss
In addition to being easy to prepare and allow an immense amount of possibilities, the smoothies, being a mixture of dairy, fruit, and vegetables, gather the benefits of the products that integrate them such as stimulating the immune system, clean the body, strengthen the digestive system, provide energy and help in weight loss.

9. Kefir, banana and walnut shakes

Ingredients:

  • Kefir
  • 1 banana
  • Nuts

In a blender, mix the kefir with the banana until uniform. Serve in a glass and accompany with nuts.

10. Yogurt and red fruit smoothie, ideal breakfast for children

Ingredients:

  • 1 banana
  • Blend of red fruits such as blueberries, raspberries, strawberries, cherries, and blackberries

In a blender, mix the fruits with the yogurt. Freeze overnight and remove from the refrigerator at least 3 hours before drinking.