A balanced diet starts every day with a good breakfast. It should keep you full for a long time, contain important nutrients and taste great at the same time. FITBOOK has three inspirations for a healthy start to the day.
Get a sandwich or croissant out of the oven early in the morning – it tastes good and gives you a short burst of energy, but there is a healthier way. With the right ingredients, you can optimally provide your body with vitamins, antioxidants and proteins in the morning. FITBOOK has prepared three recipes for a healthy breakfast. Enjoy your food.
Overnight Matcha Protein Oats
Our first recipe inspiration for a healthy breakfast: the matcha protein shake. As the name suggests, oat grains form the basis – a complete supplier of various nutrients, including biotin, vitamins B1, B6, zinc, fiber. Added matcha provides the body with both antioxidants and caffeine. The recipe is rounded out by cranberries and chia seeds, which are also rich in antioxidants, and packed with fiber, protein and omega-3 fatty acids. Sugarcane, beeswax provides sweetness and a B vitamin shot, while vanilla stimulates serotonin production – thus ensuring a “happy” start to the day. With added protein powder, this healthy breakfast recipe is also attractive to athletes as it supports muscle building.
- 70 g of soft pepper flakes
- 30 g cranberries (or other dried fruit)
- 1 tbsp chia seeds
- 1 tbsp matcha powder
- 30 g of protein powder
- 10 ml of maple syrup
- 200 to 250 ml of almond drink
- 1 pinch of salt
- 1 vanilla bean
Also of interest: The mineral content of different plant-based milk alternatives
how to do
- Mix the almond milk with the matcha powder, protein powder, maple syrup and salt
- Halve the vanilla pod, remove the pod and add to the mix
- Mix well (use a whisk for extra smooth mixing if necessary)
- Mix oatmeal with cranberries and chia seeds
- Pour the matcha protein almond milk mixture over the dry ingredients
- Mix well
- Refrigerate overnight
- Burn in the morning
- Top with nuts (eg walnuts, almonds and cashews) and fresh berries (blindberries, strawberries, raspberries).
A breakfast recommendation not only (but also) for “pumpers”: puffed pieces of pumpernickel, in the version made with nutrients. Pumpernickel alone has a lot to offer in this regard: vitamin B3, potassium, magnesium, iron, sodium and fiber. In our recipe, we also offer bread with a rich crust: cream cheese, egg, cucumber, as well as crab and chives. Cream cheese provides the body with non-essential amino acids, calcium and vitamin B12. Eggs provide vitamins A, D, E and B, in addition to zinc, selenium and antioxidants. Cucumber comes with vitamins B, C and E as well as minerals. And crab and chickpeas also have vitamins and iron.
- 2 pieces of pumpernickel
- 2 eggs
- grated cream cheese
- Optional: salt and pepper
how to do
- Hard boiled eggs
- Optional: Season the cream cheese with salt and pepper
- Chop the chickpeas and mix with the cream cheese
- Cut the cucumber into small pieces
- Clean and break the eggs
- Spread cheese on top of bread, top with egg and cucumber
- Put your finger on it
Last but not least: a healthy recipe idea for a light breakfast. Instead of cow’s milk, we recommend almond milk – it is both lactose and gluten free and therefore well tolerated. In terms of taste, it also echoes coconut milk, hence the cute name “Snickers smoothie”. Coffee (for a portion of caffeine and antioxidants), bananas (for energy, zinc, potassium, magnesium and vitamin B6) and dates (fiber, potassium, calcium, magnesium, B vitamins, tryptophan) are mixed into milk. Cocoa powder as a supplier of calcium, iron and magnesium and peanuts should not be missed. The latter makes the “Snickers” taste even stronger and provides proteins. Another advantage: They are among the nuts that are considered true weight loss aids. As in the first recipe, protein powder is added here to support muscle building.
Also interesting: “Profee” – what is the real benefit of the trendy drink made of protein and coffee?
- 150 ml of coffee
- 250 ml almond milk (or alternative)
- 2 frozen bananas
- 2 dates
- 30 g of protein powder
- 1 tbsp cocoa powder
- 2 tbsp peanut butter
how to do
- Place all ingredients in a measuring cup
- Puree with a blender
- Pour into a glass and enjoy immediately, or transfer to a bottle or similar, refrigerate overnight and drink in the morning.
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