Six healthy breakfast options to start the day

Fruity omelette: rich and easy to prepare

There is no doubt that proteins should occupy a privileged place in our breakfast. Although many times we ignore it and choose options full of carbohydrates, we can start to change our diet little by little: an alternative is to cook a good omelette of egg whites with seasonal fruits and nuts. “There may be some yolk as well; To prepare an omelette for one person, you can use up to 6 egg whites,” explains Mariela Córdoba, a medical nutritionist specializing in obesity. “And seasonal fruit must always be there, because they are generally a little cheaper and easier to find,” she says. it is also proven that people eat more fruit when it is ready and prepared”. To have a perfect combo, Córdoba recommends adding a handful of nuts to the preparation before cooking the omelette. “So you add good fats and long-lasting energy,” she says.

Powerful and for two: orsweet and salty option to start the day

There are those who always prefer to have breakfast with company. And that always forces diners to get to work and prepare something delicious. We propose something ‘traditional’ but with some changes to make it healthier: two cups of coffee with skim milk, two pieces of whole-grain toast (check that the bread is really whole-grain and not just white bread with colouring) and add to each piece of toast a scrambled egg; In addition, four egg whites prepared on the griddle with a few drops of oil or in non-stick pans can be added. Finally, chop up some fruit to eat along with all the preparation. “To that you can add two tablespoons of honey or one of peanut butter, which is vegetable protein and good fat,” adds Córdoba.

Pancake and smoothie: sweet breakfast

If you are one of those who need something sweet to start your day, we suggest you plan your breakfast the night before: before going to sleep, slice two bananas and freeze them in the freezer. You can also do it with a mix of red fruits. In the morning, you take the fruits out of the freezer and put them in the blender with a good amount of ice cubes, almond milk and stevia powder to taste to sweeten. Freezing the fruit a few hours before will help the consistency of the smoothie to be that of a frozen dessert. And to accompany, the best thing you can do is put together some good warm pancakes (without flour). For that you need 200 grams of ripe mashed banana, 2 eggs, 2 teaspoons of baking powder and honey to taste. The first thing you have to do is beat the eggs and the baking powder. Then, in another bowl, mash the banana but not until it is pureed; then you have to unite the two mixtures. If you still want something more forceful, you can add three tablespoons of oatmeal. When everything is ready, it is time to cook them in a non-stick pan. With these amounts you can prepare up to six small portions; each 100-gram serving is estimated to have approximately 230 calories.

Fruit bowls: fair portion

If there is something that has become relevant in recent years in terms of breakfast, it is the growing trend to consume bowls in the first meal of the day. Ok, it is true that there are also those who prepare them because they look cute on social networks. Oh well; fruits, yogurt, oatmeal, cereals, seeds… Everything you want can be added in these containers. We bring you a proposal with red fruits: you need 200 grams of frozen fruit, 150 grams of oatmeal, milk (almond, coconut or cow) or natural yogurt to taste, half a banana, 1 tablespoon of peanut butter, 1 tablespoon of grated coconut, 1 tablespoon of chia seeds, 1 tablespoon of raisins and 1 splash of orange juice for flavor. To prepare it you have to stir the oats, milk and 1 and a half cups of water in a pan until the oats are creamy. You let it rest and cool a bit, and then you add all the other ingredients to the preparation. And that’s it!

You can also make cold smoothie bowls: you need 1 cup of fruit (of your choice), half a cup of liquid (water, milk or vegetable drink, orange juice), 1 tablespoon of sweetener. Blend all of this with a good amount of ice and add 1 tablespoon of nuts or seeds and more fruit to decorate on top.

Oatmeal tortillas: a recipe to make and freeze

Many times we decide not to have breakfast or we opt for unhealthy options because we don’t have the time to prepare something “fit”. Well those days are over. You can cook an oatmeal tortilla, healthy, and you can add fruit, avocado, cheese and ham, or peanut butter. For one serving you need 1 cup of oatmeal, 1/4 cup of water, 1 egg, 1 egg white, 1 tablespoon of chia seeds and 1 teaspoon of vanilla essence. Once cooked in a pan, you can send it to the freezer and take it out in the morning a few minutes before breakfast: with just a heat stroke (in the toaster, for example) it will be ready to eat. If you decide to make several and store them in the fridge, you should know that they can only stay there for three days. And it has several benefits: “in addition to being rich, it has a low glycemic load; a good breakfast can be an oatmeal omelette with egg whites, with nuts and the infusion that you like”, recommends nutritionist Pamela Peyrel.

Rice crackers: replace bread with something healthier

If you are addicted to bread and are thinking of giving it up, or at least reducing the portion, a good alternative is to start changing it for bran and seed bread, or for rice crackers. Okay, they’re still carbs, but we can make them healthier by combining them with fruit and protein. “You can put peanut butter, or cheese and egg, avocado and egg, and it is delicious; it can also go with fruit”, enumerates the nutritionist Marta Filomeno.