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4 healthy breakfasts

4 healthy breakfasts

Mireia Cervera 14 March 2017

Discover in this post 4 ideas for healthy and balanced breakfasts that are easy to prepare and full of nutrients and antioxidants. So that you start the morning with a lot of energy!

Breakfast is importantBecause it gives us the necessary energy to be able to carry out the daily activities in the morning and, if we do it correctly, it will help us to obtain better results both in physical and intellectual work.

Aimportance-of-breakfast "> a complete breakfast has to provide 20-25% of the daily energy, and its base should be complex carbohydrates that are slowly assimilated.

Many times we lack imagination and we end up talways commanding the same. In this post we give you 4 simple and healthy ideas to enjoy a delicious and balanced breakfast in the morning.

1. Porridge

The porridge is a complete and energetic breakfast that provides us with energy throughout the morning. I just have toBoil water, milk or vegetable drink, add the oat flakes or other cereal (amaranth, millet, rice ...) and stir over low heat. When the liquid has completely evaporated and is like a mush, cover and let it rest for a minute. UsWe can take it as is, but if you add a drizzle of honey, a little cinnamon, sliced fruit and toppings to taste, success is assured.

2. Homemade granola

Granola is a mixof cereals, nuts, seeds, among other ingredients that are toasted and a little caked with sugar, honey or agave syrup. It is the delicious and healthy variation to the typical industrial cereals.

We propose themPrepare a homemade granola based on rolled oats, honey, ground cinnamon, hazelnuts, raisins, sunflower oil and a little vanilla. This is a good base to complement or modify in a thousand ways based on seeds, nuts, syrups ...

Mix all the ingredients, spread an even layer on a tray and bake for 15 minutes. Remove it from the oven and give it a good stir. Bake 5 more minutes or until mixture is golden brown. Let it cool. Store in an airtight containerco in the fridge to maintain all its properties.

Serve the granola with a vegetable yogurt, milk or vegetable drink so that your breakfasts are complete and healthy.

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3. Smoothie bowls

Smoothie bowls give you energy, keep you full all morning, and are packed with nutrients and antioxidants. The idea is very simple: fruits, vegetables, cereals, healthy fats and proteins inthe same plate.

Prepare the night before in an airtight bag with a little banana, strawberries, blackberries, spinach, mint leaves and leave it in the fridge.

In the morning, take the bag from the fridge and with a robOther than cooking, mash it with a little water, non-dairy milk, fruit juice or yogurt. To make it more balanced, add a tablespoon of nut butter or coconut oil and a handful of natural protein powder.

As toppingsWe can use seeds, granola or oats, fruits, nuts ... The variety is the taste!

4. Chia pudding

One of our favorites. A hassle-free breakfast that can be prepared in advance the night before. Chia seeds are gluten-free, healthy, and coThey contain omega-3s, antioxidants, and fiber. Mix 50 grams of chia seeds with 250 ml of almond milk, 1 small spoonful of agave or honey syrup and a little ground cinnamon. Mix it all together and leave it overnight in the fridge. In the morning I cutto some strawberries, a banana and a kiwi and you have your healthy and balanced breakfast.

To prepare healthy breakfasts the key is to organize your intakes; do not leave them to improvisation. It's as easy astry to make your food choices from a healthy food catalog and avoid processed and refined foods.

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale