Breakfast is the meal that kicks off our day. When made with nutritious and balanced choices, it helps regulate metabolism, increases energy and improves focus and mood. But not everyone has the time or inspiration to create a perfect breakfast every day. With that in mind, we've put together some simple and delicious ideas that will make your morning routine easier and make this meal the most delicious moment of the day.
1. Oatmeal Cream with Fruit and Honey
Oatmeal cream, or oatmeal, is a classic and comforting option. It is easy to prepare, highly nutritious and perfect for keeping you full until lunch.
Ingredients:
- 1/2 cup rolled oats
- 1 cup of milk (or plant-based drink)
- 1 tablespoon honey
- Fresh fruit (strawberries, bananas or blueberries)
- Chia or flax seeds (optional)
Preparation method:
Cook the oats with the milk over medium heat until creamy. Add the honey and mix. Garnish with fresh fruit and, if desired, sprinkle chia or flax seeds on top.
Why choose?
Oats are rich in soluble fiber, which aids digestion and makes you feel full, while honey and fruit add natural sweetness.
2. Whole Wheat Toast with Guacamole
If you like to start your day with something salty and light, toast with guacamole is a simple choice, but full of flavor.
Ingredients:
- 2 slices of wholemeal or sourdough bread
- 1/2 mashed avocado
- Juice of 1/2 lemon
- Salt, pepper and olive oil to taste
Preparation method:
Toast the bread slices. Meanwhile, prepare the guacamole by mixing the avocado with the lime juice, salt and pepper. Spread the guacamole over the toast and finish with a drizzle of olive oil.
Why choose?
Avocado is an excellent source of good fats and helps keep your heart healthy, as well as being incredibly tasty.
3. Banana and Cinnamon Pancakes
Banana pancakes are a healthy alternative to traditional recipes, as well as being naturally sweet and full of fiber.
Ingredients:
- 1 ripe banana
- 2 eggs
- 2 tablespoons rolled oats
- Cinnamon to taste
Preparation method:
Mash the banana and mix with the eggs until you get a smooth dough. Add the oats and cinnamon. Cook portions of the dough in a non-stick frying pan until golden brown on both sides.
Why choose?
This recipe is free of refined sugar, rich in fiber and protein, and provides energy to start the day.
4. Tropical Fruit Smoothie
A smoothie is perfect for those who prefer something light and quick. This version combines tropical fruits for a vibrant and invigorating flavor.
Ingredients:
- 1 slice of mango
- 1 slice of pineapple
- 1/2 frozen banana
- 200 ml coconut water
- Ice to taste
Preparation method:
Blend all ingredients in a blender until smooth. Serve immediately.
Why choose?
Tropical fruits are rich in vitamins and antioxidants, while coconut water hydrates and replenishes lost minerals.
5. Mushroom Omelette
Omelets are versatile and allow for delicious combinations. This version with mushrooms is simple but full of nutrients.
Ingredients:
- 2 eggs
- 1/4 cup sliced mushrooms
- 1 tablespoon cottage cheese or grated mozzarella
- Salt, pepper and herbs to taste
Preparation method:
Sauté the mushrooms quickly in a frying pan. Beat the eggs with salt, pepper and herbs. Add to the pan and cook until golden brown. Finish with the cheese.
Why choose?
Eggs provide complete protein, while mushrooms are rich in antioxidants and B vitamins.
6. Chia Pudding with Cocoa
Chia pudding is a great option for those who like to plan their meals in advance. This cocoa version is nutritious and full of flavor.
Ingredients:
- 3 tablespoons chia seeds
- 200 ml of vegetable milk
- 1 tablespoon cocoa powder
- 1 teaspoon honey or agave syrup
Preparation method:
Mix all ingredients in a jar with a lid and refrigerate for at least 4 hours (or overnight). Serve with fresh fruit in the morning.
Why choose?
Chia is a source of fiber and omega-3, while cocoa adds delicious flavor and antioxidants.
Tips for a Perfect Breakfast
- Plan ahead: Having some ingredients ready, like chopped fruit or prepared oatmeal, makes your routine easier.
- Hydrate yourself: Start your day with a glass of water or tea to wake up your body.
- Vary the options: Rotate your recipes to ensure a balanced diet and avoid monotony.
- Choose fresh foods: Prioritize natural and minimally processed ingredients.
With these simple and nutritious ideas, you can transform your first meal of the day into a moment of care and pleasure. Choose your favorite recipes and start enjoying lighter, healthier and more delicious mornings!
