Surely with the return of September you will again worry about what to eat for breakfast and what to give your loved ones for breakfast. So that you can get out of the monotonous coffee with milk and ham sandwich or the colacao with cookies, I bring you this post, where you will find an easy and simple guide to prepare your breakfasts. Any combination on the list will make your breakfast a proper and healthy breakfast. And if it does not appear on the list, you better not consume it …
Let’s analyze food by food …
Table of Contents
Any truly whole grain cereal is going to be a good option for breakfast . All types of commercial cereals such as special K, fitness and first cousins are excluded since they are loaded with sugar, salt and additives, and not all are 100% whole.
Bread and its versions (mold, toast, peaks, …) are also welcome, but in the same way, be careful with those we find in supermarkets. We must read the label very well and if possible, it is preferable to buy it at the artisan bakery in our town. (Those bakeries that sell frozen bread are of no use to us either …).
Having whole wheat flour that different cereals is also a good option if we want to cook something like pancakes, pancakes …
Any cookie, sweet or pastry is totally excluded, no matter how eco, organic, artisan, without sugars, 100% natural or low in fat. If we want some cookies or a sweet we can make them at home.
- Whole wheat bread, wholemeal toast, wholemeal biscuits, wholemeal peaks …
- Whole wheat flour, rye, barley, quinoa …
- Whole grains (the real ones, not the commercial ones): oat flakes, puffed quinoa, teff flakes, puffed amaranth …
Milk and derivatives
Dairy products are a good complement to our breakfast. They provide us with calcium and quality proteins.
It is preferable to choose whole milk : it has a little more fat (nothing significant) and much more vitamin D and A (skimmed milk loses them when extracting fat since they are fat-soluble vitamins).
The yogurts also better whole and natural . We must carefully monitor the amount of sugar they have and discard flavored yogurts or with pieces of fruit. If we want a yogurt with fruit, it is better to buy a natural yogurt and add the fruit ourselves. Greek yogurts are a good option. We must exclude any dairy dessert: custard, Catalan cream, muses, chocolate desserts, …
The cheeses if the leaner the better . We must avoid highly cured cheeses as they are high in fat, their consumption should be occasional. So fresh cheese would be a good option.
Vegetable drinks (not milk) are a good vegetable alternative (especially for vegans) but be careful with the amount of sugar . Ideally, they should contain less than 5 grams of sugar per 100 grams of food.
- Whole milk
- Whole natural yogurts
- Lean / white cheeses: fresh cheese, whipped fresh cheese, cottage cheese, cottagge …
- Vegetable drinks without sugar: oatmeal, almond, soy …
Fruits, dried fruits and nuts
They are the perfect complement, the icing on our breakfast.
Any fresh fruit is welcome at our breakfast . Remember that the recommendation for fruits is at least 3 servings a day (450g). Of course, juices, smoothies, smothies, and smoothies are excluded (or at least we will avoid them and consume them occasionally): if you want to know more about the subject, you can read last week’s post: How much fruit do you eat per day ? .
Dried fruits have a high amount of sugar since the water has been extracted from that fruit and all the sugar has been concentrated. However, they are rich in vitamins and minerals as well as fiber. Consuming a serving, about 20 grams, we will be consuming about 10 grams of sugar but when accompanied by fiber, the body’s response will not be the same as with free sugars since absorption is slower and therefore the response insulin too. So they are a good alternative.
Similarly, nuts are equally welcome , although not all. We will only accept raw or roasted ones and we will exclude salty, fried or caramelised. Those who pretend to be nuts are excluded: quicos, chickpeas, beans, salty …
- Fresh fruits
- Dried fruits: dried apricots, raisins, figs, plums, dates …
- Raw or roasted nuts: walnuts, almonds, hazelnuts, pine nuts, cashews, pistachios …
All the seeds combine with a good breakfast and are well combined with any preparation . They are a source of protein of vegetable origin and vitamins and minerals. When consuming them I advise you not to take them whole , because most will come out as they have entered, and therefore we will not have absorbed anything. Taking them well in the form of a paste or cream (tahini) or “broken” or crushed improves their bioavailability, and the absorption of nutrients is better.
- Flax seeds
- Pumpkin seeds
- Sesame seeds
- Chia seeds
- Poppy seeds
- Hemp seeds
Vegetables and greens
In the same way that fruits, vegetables and greens are all welcome . We can also cook and eat them roasted or roasted in the form of a pâté: beetroot hummus, guacamole, baba ganush… All those packaged or canned that do not have other ingredients added, such as bagged carrots, will be accepted.
- Patés: guacamole, beetroot hummus, baba ganush …
There is also a place for sweets but obviously not all. We would accept any chocolate with a cocoa percentage greater than 70% . The creams of nuts and chocolates without sugar and preferably homemade . And instead of sugar we can use sweeteners or agave syrup.
- Chocolate 70% cocoa or more.
- Soluble pure cocoa.
- Agave syrup.
Proteins, the less processed the better, so we will exclude all sausages: sweet ham, serano ham, salami, fuet … We will include legumes (and their patés), eggs and preserves . The tuna is preferable to be natural since in olive oil we do not know the quality of that oil and they are charging us much more, then we can add the oil that suits us best.
- Smoked salmon
- Canned tuna in nature
Water as well as flavored water take the prize again. Other options can be coffee, tea or herbal teas. Juices, smoothies, smothies, commercial shakes, alcoholic beverages, soft drinks and sugary or sweetened beverages, energy drinks, are excluded.
Extra virgin olive oil
It will be the main fat for our breakfasts.
Any preparation with any of these ingredients and foods will be a good option and a healthy alternative. Some proposals:
- Baba ganush
- Beetroot hummus
- Zucchini and turmeric hummus
- Banana oatmeal cookies
- Peanut butter
- Cocoa cream
- Big wave
- Wholemeal pancakes from any wholemeal flour
- Whole wheat pancakes from any whole wheat flour
- Scrambled eggs
Well that’s it. Now it’s just a matter of combining. I have made a list with all the foods, so that it is easier for you to combine them. It is a good tool to have hanging on the fridge, it can make your task easier every morning. With this list and its multiple combinations you will not get bored with your breakfast! You can download here the guide for preparing a healthy breakfast
- We have these tostadas proposal by El Granero Integral:
- Whole wheat toast + pomegranate + walnuts + hummus
- Whole wheat toast + apple + honey + blue cheese
- Whole wheat toast + avocado + pomegranate + feta
- Whole wheat toast + figs + cottage cheese + sesame
- Whole wheat toast + pear + honey + cottage cheese
- Whole wheat toast + banana + tahini + chia
- Whole wheat toast + blackberries and raspberries + basil + cream cheese
- They also propose these flake-based breakfasts (by El Granero Integral):
- Corn flakes with yogurt and strawberries
- Rice flakes with yogurt and banana
- Buckwheat flakes with yogurt and blueberries
- Oat flakes with yogurt and apple
- Barley flakes and quinoa flakes with yogurt and homemade strawberry and grape jam
- 5 cereal flakes with yogurt and peach
- Spelled flakes with yogurt, cherries and strawberry-flavored agave syrup
- These 50 (25 written and 25 more in the image) toasts from partner Sílvia Romero (you can actually remove the bread):
- Cashew cream (100%) without sugar + chocolate 99%
- Avocado + dried fruits (cashews, pistachios) + ground flax and sesame + EVOO
- Unsweetened peanut butter + banana + cinnamon or pure cocoa
- Roasted pumpkin + EVOO + chives + pumpkin seeds
- 85% chocolate + grated coconut or flakes + raw almonds + pure cocoa
- White bean hummus + grilled mushrooms
- Roasted pumpkin base + grilled egg + chives + pepper
- Strawberries + dried figs + currants + 85% chocolate
- Cooked apple and pear + raisins + walnuts + cinnamon (Top microbiota!)
- Babaganoush (Same recipe as hummus, changing chickpeas for roasted eggplant) + sunflower seeds + pistachios + sweet paprika
- Pure cocoa base + banana + nuts + 85% chocolate
- Tahini + apple + pure cocoa or cinnamon
- Hummus + aubergine and grilled zucchini + paprika
- Avocado + hard-boiled or poached egg + pepper + turmeric + EVOO
- Avocado cream + 85% chocolate + raw hazelnuts and pure cocoa
- My options from the post make your breakfast healthy, in its salty version:
- Fresh cheese and tomato toast
- Fresh cheese with nuts, raisins and a drizzle of extra virgin olive oil
- Rye bread toast with avocado, tomato, walnuts and a drizzle of extra virgin olive oil
- Whole seed toast with whipped fresh cheese, smoked salmon and pumpkin seeds
- Whole wheat toast with whipped fresh cheese, tomato and poppy seeds and black flax.
- Whole wheat toast with French omelette
- Whole wheat toast with hummus
- Whole wheat toast with homemade gucamole
- Whole wheat cottage cheese, salmon and avocado sandwich
- Hummus crepe with tomato and carrot.
- And in its sweet version:
- Natural yogurt with oats and red berries
- Natural yogurt with muesli and strawberries
- Fruit salad
- Seasonal fruit skewer
- Oatmeal cookies, banana and pure cocoa
- Whole wheat toast with unsweetened peanut butter, banana and cinnamon.
- Unsweetened whole wheat flakes with almond milk
- Natural yogurt with nuts and chopped fruit
- Chia pudding with grapes and kiwi
- Seasonal fruits with 90% cocoa chocolate
- Buckwheat panckes with red berries
- Apple Pear Oatmeal Oat Drink Porriadge
As you can see, we would never finish, the options are very varied and endless. So now you know, start combining foods on the list and enjoy a new breakfast every morning!