4 Recipes For A Quick And Healthy Breakfast

A quick and healthy breakfast is an energy guarantee to start the day on the right foot. Not only because it allows us to be more active, but because it allows us to be more agile, even in tasks that require more mental than physical effort.

Since we have little time today, we must make the best use of it. For this reason, we recommend that you opt for a healthy breakfast despite the rush. There are many easy recipes to prepare in a short time that you can take advantage of on a daily basis. Take note!

Quick and healthy breakfast available to everyone

Contrary to what most people tend to think, having a good breakfast provides us with multiple benefits in the short, medium and long term. According to a post in Rush University Medical Center , eating breakfast supports your metabolism and helps you have a lower body mass index (BMI).

For this reason, it is necessary that we learn to nourish ourselves properly, regardless of the little time we have for it. Let’s look at some options.

1. Banana pancakes

Banana is a recognized energy food, which is very useful for the first hours of the day. According to a study published in Food Chemistry , This food contains vitamins A, B, C, and D, magnesium, folic acid and other bioactive compounds that improve health.

Ingredients

• 2 eggs (126 g)
• Ground cinnamon to taste
• 2 medium ripe bananas (240 g)

Process

• First, peel the bananas and, with the help of a fork, puree them.
• Add ground cinnamon to taste.
• Then beat the eggs and add them to the banana puree with cinnamon.
• Then stir everything until smooth.
• Place two drops of oil in a medium skillet and pour a medium thick layer of the mixture.
• Let it fry for 3 minutes and turn the pancake

• To finish, serve and add a few drops of honey or agave syrup if you wish.

2. Yogurt with strawberries

Yogurt is rich in calcium, magnesium, and phosphorus. In addition, according to research published in Advances in Nutrition , this food is an ideal ally to combat various types of harmful bacteria found in the digestive system. It helps stabilize the intestinal flora, promotes cholesterol control and, in general, strengthens the immune system.

Now, if we combine it with natural fruits in a quick and healthy breakfast, the result will be a quality nutritional contribution that can even be rich in antioxidants. For the following recipe we will combine natural yogurt with fresh strawberries.

According to data published in Food & Function, the strawberry is a fruit that provides us with a good dose of vitamin C, magnesium, potassium and folic acid.

Ingredients

• Sugar to taste
• 1 cup of strawberries (200 g)
• 1 tablespoon of powdered milk (17 g)
• Natural or Greek yogurt (1 jar of 125 g)

Process

• Cut the fresh strawberries into small slices.
• Serve the natural yogurt in a glass, add the tablespoon of powdered milk and the amount of sugar you want.
• Add the strawberries and stir all the ingredients with a spoon and you’re done. How easy it is to make a quick and healthy breakfast!

3. Spinach omelette

Spinach has a myriad of nutritional qualities that make it an ideal morning food. Consistent with information published in Food & Function , it has anti-inflammatory properties and contains vitamins and minerals, phytochemicals and bioactives that promote health. 

Ingredients

• 1 onion (100 g)
• 3 eggs (105 g)
• Salt and pepper to taste
• 1 cup of spinach (180 g)
• 1 tablespoon of olive oil (15 g)
• 2 tablespoons of grated cheese (30 g)

Preparation

• Grate the onion and fry it in a pan.
• Add the spinach and cook for 10 minutes.
• Beat the eggs and add the salt and pepper to taste.
• In a bowl, mix the egg with the spinach, onion and add the grated cheese.
• Put a little olive oil to heat in a pan and pour the mixture.
• Let it simmer, cover the pan and give the tortilla a half turn when it is dry on one side.

4. Avocado sandwich with eggs

The avocado, in addition to being exquisite, contains a high nutritional level. As a text published in Critical Reviews in Food Science and Nutrition highlights , it is a fruit rich in nutrients of all kinds. From folic acid, potassium, magnesium, iron, copper to vitamins B, C, D, E and K.  Without a doubt it will do a lot of good to your body if you include it in a breakfast.

It is also a fruit that helps reduce cholesterol levels thanks to the fact that it contains oleic acid. In addition, according to this same medium, it can support weight control and healthy aging.

Ingredients

• 2 eggs (60 g)
• 1 avocado (200 g)
• Salt and pepper to taste
• 2 slices of whole wheat bread
• 1 tablespoon of olive oil (15 g)

Preparation

• With the help of a fork, puree the avocado and spread it on the bread.
• Stir the eggs and add the salt and pepper to taste.
• Cook the eggs in the olive oil and stir until cooked through.
• Once the eggs are ready, place them on the bread previously spread with avocado and enjoy.

Still not trying these healthy breakfast options? As you can see, they suggest the use of ingredients whose benefits are supported by various studies. Go ahead and try them and start the day in the best way.