6 Options for Filling, Tasty and Healthy Breakfasts - Step To Health
 

6 Options for Filling, Tasty and Healthy Breakfasts

Breakfast is one of the most important meals of the day. Because of that, it needs to be healthy. Take a look at some of the options we have for you here.
6 Options for Filling, Tasty and Healthy Breakfasts

Last update: 13 January, 2022

For some connoisseurs, breakfast is the most important meal of the day, but for others this idea is questionable. What is certain is that it’s the first meal of the day and the one that breaks a very long fast and which will give you the energy you require to face the day ahead of you. For that reason, we’re bringing you some filling, tasty and healthy breakfasts for you to try throughout the week.

These options should combine the appetizing with the satiating, and so good sources of fiber and lean protein are recommended. Vitamins and minerals should also be provided, with vegetables and fruits. Neither should you forget the fats in omega 3 fatty acids.

A balanced breakfast is synonymous with healthy food.

The importance of having tasty and healthy breakfasts

Science has shown that people who eat breakfast daily have a more balanced diet and meet nutritional recommendations. In addition, they’re more likely to meet the benefits of combining different food groups.

Some experts believe that people who opt for healthy breakfast options tend to have better eating habits overall. It has also been shown that, by eating breakfast, more vitamins and minerals are ingested.

Likewise, other evidence associates the regular consumption of breakfast with better weight control, both in children and adults. When it’s skipped, several disorders can occur, such as abdominal obesity, arterial hypertension, and diabetes.

The Spanish Nutrition Foundation recommends selecting foods for breakfast from different groups. You need to combine cereals, fruits, dairy products, eggs, meats, nuts, and vegetables, among others. In this way, you get variety and a good selection of nutrients in the first meal of the day.

If you want several options of satiating, tasty and healthy breakfasts, without needing too much preparation time, keep reading, because we’ve got some great – even unusual – ideas for you.

1. Pancakes with banana, oatmeal, and eggs

Ingredients for 2 people

  • 2 eggs
  • Honey to taste
  • 1 large banana
  • 1 cup of almond milk
  • 4 tablespoons of oatmeal in flour or flake form

Elaboration

This pancake is considered a breakfast well and truly rich in fiber, as they contain the fructooligosaccharides of the banana that work as prebiotics at the intestinal level. It also provides beta-glucans from oats that keep cholesterol at optimal levels and prevent cardiovascular diseases.

Just mix a large banana with 4 tablespoons of oatmeal or oat flakes, 2 eggs, a little honey, or artificial sweetener. Add a cup of almond milk and turn on the blender.

You can pan-fry them with a little seed oil. If you have any leftover mixture, you can store it in a covered container in the refrigerator. Serve with low-fat cheese, such as cottage cheese or ricotta.

Another great pancake option for you: 2 Protein Pancake Recipes to Fill You with Energy

2. Muffins with eggs and vegetables

Ingredients for 3 people

  • 6 eggs
  • 1 cup of milk
  • 1 bell pepper
  • 1 sliced onion
  • 150 grams (6 oz) of cauliflower
  • 150 grams of broccoli
  • Salt and pepper to taste
  • 1 tablespoon of butter
  • Extra virgin olive oil
  • 3 tablespoons of corn starch
Tasty and healthy breakfasts.
Eggs for breakfast are an ideal source of protein with high biological value.

Step by step instructions

This breakfast is rich in vitamins and antioxidants, due to the variety of vegetables it contains. In addition to the energy levels, you’ll also get high-quality proteins that will keep you satiated during the morning. The vitamin A contained in egg yolks promotes vision, maintains healthy skin, and is involved in bone function.

Steam the cauliflower and broccoli. Then sauté all the vegetables in a frying pan and add a sauce prepared with a mixture of cornstarch, milk, and butter. Heat over a low heat until it thickens.

Beat the eggs with salt and pepper and add the vegetables and the sauce. Add all the mixture to the muffin pan and bake in the oven at 160 degrees Celsius (320 degrees Fahrenheit) for 20 minutes. You can eat them hot or let them cool.

3. Greek cream with banana and chia

Ingredients for 2 persons

  • A pinch of cinnamon
  • 2 ripe bananas
  • 1 plain Greek yogurt
  • 120 grams (5 oz) of cottage cheese or ricotta cheese
  • 2 teaspoons of toasted chia seeds

Elaboration

After getting up, there’s nothing nicer, more nutritious, or more energetic than a Greek cream. In fact, you don’t need a food processor to make it, as it’s very easy to make it by hand.

Puree the bananas and gradually mix in the yogurt, crumbled cottage cheese, and toasted chia seeds. Blend until creamy and store in glass jars.

Store in the refrigerator for 12 hours or overnight. The following morning, you’ll be able to enjoy it as a deliciously invigorating breakfast. In addition to this, it’s packed with prebiotics.

4. Toasted muesli

Ingredients for 6 persons

  • Raisins
  • 250 grams (12 oz) of oatmeal
  • 2-3 tablespoons of wheat germ
  • 50 grams (2 oz) of blanched almonds
  • 50 grams (2 oz) of wheat germ seeds
  • 50 milliliters of sunflower oil and malt extract or honey

Step by step instructions

Cereals are a great way to start the day, providing plenty of carbohydrates and fiber, and the raisins add vitamins and minerals.

In addition, nuts are concentrated sources of protein when toasted. They also provide omega 3 fatty acids. This type of fat includes linolenic acid, which is essential for the body and has great health benefits.

To enjoy this tasty muesli, mix the oats, almonds, seeds, and wheat germ. Add the sunflower oil, malt extract, and a little water to moisten and stir.

Spread the mixture on a tray and place it in a preheated oven at 120 degrees Celsius (250 degrees Fahrenheit). Heat for an hour, or until golden brown and crispy.

This breakfast can be taken with natural fruit juice. In addition, the proteins in the toasted muesli will fill you up.

5. Baked mushroom and olive sandwich

Ingredients for 4 people

  • 4 eggs
  • 25 grams (1 oz) of butter
  • 250 grams (10 oz) of mushrooms
  • 1 teaspoon of dry oregano
  • 5 or 6 slices of whole wheat bread
  • 450 milliliters of skim milk
  • Salt and freshly ground black pepper
  • 50 grams (2 oz) of chopped black olives
  • 125 grams (5 oz) of sliced grilled cheese or goat cheese

Step to step instructions

The smell and taste of this sandwich will leave you wanting more, but stick to a normal-sized portion. This mushroom sandwich provides you with a variety of nutrients, such as protein of good nutritional quality. These are absorbed and used in the body to synthesize new tissue.

It’s one of our recommendations for tasty and healthy breakfasts because of the vitamin A in the butter and egg yolk. B-complex vitamins that promote metabolism and muscle function are provided by cheese, eggs, and milk.

If you want a lower cholesterol snack you can use soft margarine instead of the butter.

The first thing to do is melt half of the butter and cook the mushrooms until tender. With the rest of the butter, spread the slices and cut them in two. Place the bread in a greased baking dish and put the cheese, olives, oregano, and mushrooms on top.

In this way, you build up each layer and add the beaten egg to the slices of bread. Let it stand overnight in the refrigerator. In the morning, put the tray in the oven at 200 degrees Celsius (just under 400 Fahrenheit) for 35 minutes. In the center, it should be tender, with the cheese melted.

Mushrooms for breakfast.
You may not have considered them, but mushrooms are a great option for healthy and energetic breakfasts.

6. Red protein shake

Ingredients for 2 people

  • Honey to sweeten
  • 1 cup of Greek yogurt
  • 1 cup of almond milk
  • 1 teaspoon of chia seeds
  • 1 tablespoon of powdered gelatin
  • 50 grams (2 oz) of frozen blueberries
  • 50 grams of frozen raspberries
  • 1 teaspoon of ground flax seeds
  • 45 grams sunflower seed butter

Method

Among our options for tasty and healthy breakfasts, this is an excellent choice that uses a good variety of appetizing foods. This red smoothie is a source of animal and plant-based proteins, from seeds to yogurt to gelatin.

In addition, berries are high in antioxidants, which block free radicals and prevent cell oxidation.

You should put all the ingredients in the blender the night before, except the frozen berries. In the morning add the blueberries and raspberries to start blending.

A 9-ounce glass is enough to ingest the fiber and healthy fats that will fill you up but keep you full of energy all morning.

Choose from these breakfast options to start your day

In modern society, busy lifestyles make it difficult to spend much time in the kitchen to prepare filling, tasty and healthy breakfasts. Of course, being a morning meal, it’s preferable for it to be quick and easy to prepare. At the same time, it should provide all the nutrients you need to perform at the height of your abilities.

We’ve left you with some recipes to get your imagination going, however, with a little imagination we’re sure you’ll be able to create plenty of others too.

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