If you want to start the day full of energy, you need a good breakfast. Eating right in the morning can really do wonders and eliminate the feeling of tiredness. Despite a good night’s sleep, you often feel tired and lethargic in the morning, and morning coffee doesn’t always wake you up. If this is the case for you, then try a cooked breakfast! A warm meal at the beginning of the day should wake up the body and keep it with good energy. Why should you eat a hot breakfast? What are the health benefits? You will find the answers to these questions and some delicious breakfast recipes in this article!
Hot breakfast according to TCM
“Breakfast is the most important meal of the day.” You may have heard or read this phrase many times. In fact, it is derived from traditional Chinese medicine (TCM). According to this diet, our body works according to the internal organ clock. This shows at which times of the day our organs work better or worse. According to this concept, our stomach has its most active time between 7 and 9 in the morning. Then from 09.00 to 11.00 it’s time to visit the slopes. Their role is to stimulate metabolism. TCM says that if you eat breakfast between 9 and 11 a.m., you can support the body in a natural way.
But why a cooked breakfast? TCM says that cold food puts pressure on the stomach because it has to work harder to heat the food first and succeed in the process. This causes digestive problems and the liquid cannot do its job. That’s why Chinese teaching recommends a hot breakfast in the morning.
The 5 elements of wood, fire, metal, water and earth play a decisive role in TCM nutrition. Digestion is described using the element of fire. If the food gets cold in the stomach, then it needs more time for processing. On the other hand, if you eat something warm, digestion works better and faster. According to traditional Chinese medicine, all foods are classified according to their taste and effects on one of the 5 elements. For those who have more time in the morning and want to follow a TCM diet, they can prepare a 5-ingredient breakfast by combining ingredients that correspond to each element.
6 reasons for a hot breakfast
Whether you follow TCM or not, starting the day with a warm meal certainly has many health benefits.
- A hot breakfast strengthens digestion. Eating hot breakfast regularly improves many digestive problems.
- Cooked breakfast warms the body from the inside and strengthens the immune system. In this way, diseases such as flu are prevented, especially in cold seasons.
- You feel less full and stay full longer, which prevents cravings.
- Hot food is easier to eat. In this way, the body saves energy and you do not live in the name of lunch break.
- The body uses nutrients like vitamins and minerals better when it is cooked.
- A hot breakfast tastes good.
Many people don’t want it for breakfast. This can be changed with a few tricks. The first thing you should do is try not to eat late in the evening and eat light meals. If you are not hungry in the morning, you can eat breakfast a little later, for example at 09-10 am. It is important to eat only when you feel a little hungry.
Hot breakfast – recipes for a good start to the day
The Chinese say: eat like a king in the morning, eat like a king during lunch and eat like a pauper in the evening. Below we have collected some delicious suggestions for your morning menu that will satisfy even an emperor. While a hot breakfast takes a little more time to prepare, the benefits for the body cannot be denied. Get inspired by our ideas and prepare a hot meal every day.
Classic – porrik
If you are in a hurry, then a classic hairstyle is the best choice for a hot breakfast. This delicious dish can be refined as desired to suit any taste.
Ingredients:
2-3 tablespoons of good seasoning
200 ml milk (or plant milk)
1 pinch of salt
1 tbsp honey
optional:
3-4 walnuts, chopped
1 fig, quartered
½ pear, cut into pieces
Heat the flour, milk and salt in a saucepan, stirring constantly. Cook on low heat for a few minutes until you get the consistency you want. Brush the pie with honey, walnuts, figs or pearls and enjoy hot.
Hot breakfast for the whole family – breakfast
If you are preparing breakfast for several people, there is nothing easier than a breakfast sundae. Also known as Baked Oatmeal, this recipe takes no time at all because you just mix the ingredients together and pop them in the oven.
Ingredients (for 4 servings):
1 large egg
3 tablespoons butter, melted
1 tsp vanilla extract
3-4 tablespoons of honey
500 ml of milk to taste
1 banana
1 handful of grapes
200 g of soft pepper flakes
50 g nuts of your choice (eg walnuts, walnuts, pecans or almonds)
1 Teaspoon of cooking oil
2 tsp cinnamon
Heat the oven to 190 degrees. Mix the dry ingredients together and place them in a greased bowl along with the bananas and raisins. Then cream the eggs, milk, vanilla extract and butter in a bowl and pour over the oat mixture. Place some raisins and chopped walnuts on the pan and bake for about 45 minutes.
Gluten-free breakfast bread made from amaranth
Another hair alternative is offered by whole grain or pseudo-grain products that can be used to prepare a hot breakfast hair. You can also try this recipe for amaranth hair with quinoa, healthy millet or buckwheat. Just note that each (pseudo) grain needs a different cooking time.
Ingredients (for 2 servings):
100 g of amaranth
3 cups (about 700 ml) of water
1 pinch of salt
20 ml of coconut milk
1 card pint
1 tsp vanilla extract
5-10 strawberries
1 handful of blue
3 tablespoons of sesame seeds, toasted
1 tbsp pumpkin seeds, toasted
some grated lemon juice
Boil amaranth in water and a little salt for about 30 minutes. Wash the berries, if necessary, cut them into smaller pieces and dry them. Mix the cardamom, vanilla, coconut milk and grated lemon zest into the hair. Serve hot breakfast with fresh berries, some sesame seeds and pumpkin seeds.
Sweet polenta with bananas and walnuts
Polenta is a dish made from millet and can be made both sweet and savory. Our sweet polenta recipe is made with walnuts, but you can use other nuts of your choice.
Ingredients:
4 tablespoons cornstarch
2 tablespoons of peanut butter
2 tablespoons of flour
½ banana
200 ml coconut milk (or other vegetable milk)
First, heat the corn semolina in the peanut milk and stir constantly. When a smooth consistency is achieved, stir in the peanut butter. Place the finished polenta in a bowl and garnish with chopped bananas and walnuts.
Healthy and high in protein – scrambled eggs with spinach and chili
Egg recipes are perfect for a quick breakfast. As a breakfast food, eggs are high in protein and healthy fats, so they are an important choice during a diet. Whether fried or scrambled – with eggs you start the day right. A recipe for quick scrambled eggs with spinach follows.
Ingredients:
2-3 eggs
1 small onion, chopped
50 g of spinach, washed
Pour 1 tablespoon of parmesan
1 teaspoon chili
salt and pepper
1 tbsp olive oil
In a bowl, mix the eggs with the parmesan and season with salt and pepper. Fry the onion in olive oil in a pan over medium heat, chop the spinach and add to the pan. Cook for about 1 minute, then add the eggs to the pan and cook for another 1-2 minutes. Sprinkle the scrambled eggs with some chiles and you’re done.
Frittata Recipe
You can prepare a frittata for breakfast with any vegetables according to your taste. Leftovers are great for making a delicious meal.
Ingredients (for 2 servings):
6 eggs
3-4 broccoli florets
½ red pepper
100 grams of Brussels sprouts
1 handful of green beans
1 onion
2 cloves of garlic
1 tsp curry powder
1 tsp paprika powder
salt and pepper
1 tbsp olive oil
Preheat the oven to 180 degrees and prepare the vegetables – wash and chop or chop if necessary. Briefly fry the onion and garlic in a baking pan. Add the vegetables and season. Beat the eggs in a bowl and pour over the vegetables. Place the frittata in the oven and bake for about 20 minutes or until the eggs are completely set.
Hot breakfast to go – scrambled eggs
If you only have time at home in the morning, you can prepare a hot breakfast in the form of muffins. You can eat these breads on your way to work and get energy for the whole day.
Ingredients (for 6 muffins):
6 eggs
1 handful of spinach
½ onion
3 slices of salami
2 tablespoons of grated cheese
salt and pepper
Heat the oven to 200 degrees. Finely chop the onion and salami and grate the spinach. Grease a 6-cup baking dish and add some onion, salami, cheese and spinach to each dish. Beat the eggs and make a mold. Bake the egg cups for 15-20 minutes.
Pancakes without flour
Pancakes, crepes, pancakes and American pancakes are a favorite breakfast for both young and old. If you leave out the wheat flour or replace it with an alternative, then this popular baked breakfast can be really healthy. We offer you a simple recipe for sweet pancakes without flour.
Ingredients:
3 eggs
200 grams of cream cheese
4 tablespoons of sesame
1 pinch of salt
fresh dill to taste
Beat the eggs with a fork, then add the rest of the ingredients and mix well into a homogeneous dough. Make pancakes with a spoon in a hot pan and bake them on both sides.
Couscous With Vegetables
Couscous is a popular dish that can be eaten for breakfast, lunch or dinner. It is also suitable for meat or fish.
Ingredients (for 4 servings):
200 grams of couscous
1 zucchini
1 red pepper
5-6 cherry tomatoes
2 tablespoons of olive oil
1 tsp curry powder
salt and pepper
Prepare couscous according to package directions. Wash and chop the zucchini, pepper and cherry tomatoes. Heat the olive oil and briefly wash the vegetables. Stir in the couscous and season with spices.
Shakshuka recipe
Shakschuka is an Arabic dish that is prepared in an oven tray and is perfect as a hot breakfast according to TCM.
Ingredients:
1 onion, onion
1 clove of garlic, unpeeled
½ red bell pepper, chopped
2-3 tablespoons of olive oil
200 grams of canned tomatoes
2 eggs
50 g of feta cheese
½ tsp cumin
½ paprika powder
salt and pepper
fresh coriander
Heat the oven to 190 degrees. Heat the olive oil in a pan and fry the vegetables. Season to taste and simmer for another 1-2 minutes. Add the tomatoes to the vegetables and cook for about 10-15 minutes, stirring occasionally. Make small wells in the sauce with a spoon and add the eggs. Put the dish in the oven and bake for about 10 minutes until the eggs are melted. Finally, spray with new sealant and you’re done.