If you want to start the day full of energy, then you need a good breakfast. The right food in the morning can really do wonders and thatEliminate feeling of tiredness. Despite a good night's sleep, you often feel tired and weak in the morning and your morning coffee doesn't always wake you up. If this is the case for you, then try a warm breakfast! A warm meal at the beginning of the day should wake up the body and provide it with good energy. Why should you eat breakfast warm? What benefits does this have for health? You can find the answers to these questions and several delicious breakfast recipes in this article!
Warm breakfast according to TCM
“Breakfast is the most important meal of the day.” You may have heard or read this phrase several times. In fact, she is from thetraditional Chinese medicine(TCM) derived. According to this nutritional theory, our body functions according to the so-called internal organ clock. This indicates at what times of day our organs function better or worse. According to this concept, our stomach is most active between 7 and 9 a.m. in the morning. Then it's the spleen's turn from 9 a.m. to 11 a.m. Their job is to stimulate metabolism. TCM says that you can support the body in its work in a natural way if you eat breakfast between 9 and 11 a.m.
But why a warm breakfast? TCM says that eating cold food puts a strain on the stomach because it has to work harder to warm up the food and is overwhelmed in the process. This leads to digestive problems and the spleen cannot do its job. For this reason, Chinese teachings recommend a warm breakfast in the morning.
The 5 elements wood, fire, metal, water and earth play a crucial role in TCM nutrition. Digestion is described using the element fire. If the food goes into your stomach cold, it needs more time to process it. On the other hand, if you eat something warm, digestion works better and faster. According to traditional Chinese medicine, all foods are classified into one of the 5 elements depending on their taste and effects. If you have more time in the morning and want to follow a TCM diet, you can prepare a 5-element breakfast by combining ingredients that correspond to each element.
6 reasons for a warm breakfast
Whether you follow TCM or not, starting the day with a warm meal is sure to bring many health benefits.
- A warm breakfast strengthens your digestive power. If you eat a warm breakfast regularly, many digestive problems will be improved.
- The cooked breakfast warms the body from the inside and strengthens the immune system. This way, illnesses such as flu can be prevented, especially in the cold seasons.
- You don't feel too full and you stay full longer, whatPrevents cravings.
- Warm food is easier to digest. This way the body saves energy and you don't experience the so-called lunch slump.
- The body utilizes nutrients such as vitamins and minerals better when they are cooked.
- The warm breakfast tastes good.
Many people are not used to eating breakfast in the morning. This can be changed with a few tricks. First of all, you have to try not to eat too late in the evening and have a light dinner. If you are not hungry in the morning, you can eat breakfast a little later, for example around 9-10 a.m. It is important to only eat when you feel slightly hungry.
Warm breakfast – recipes for a delicious start to the day
The Chinese say: You should eat like an emperor in the morning, like a king at lunchtime and like a pauper in the evening. Below we have put together some delicious suggestions for your morning menu that would satisfy even an emperor. Although a hot breakfast requires a little more time to prepare, the benefits for the body are undeniable. Let our ideas inspire you and prepare a warm meal every day.
The classic - porridge
If things have to go quickly, a classic porridge is the best option for a warm breakfast. This delicious dish can be refined as desired to suit every taste.
Ingredients:
2-3 tbsp fine oat flakes
200 ml milk (or plant milk)
1 pinch of salt
1 EL Honig
at will:
3-4 walnuts, chopped
1 fig, quartered
½ pear, cut into wedges
Heat the oat flakes, milk and salt in a saucepan, stirring constantly. Simmer over low heat for a few minutes until the desired consistency is achieved. Refine the porridge with honey, walnuts, figs or pears and enjoy warm.
Hot breakfast for the whole family – breakfast casserole
If you are preparing breakfast for several people, there is nothing easier than a breakfast casserole. Still asBaked OatmealAs is well known, this recipe can be made in no time because you just mix the ingredients and put them in the oven.
Ingredients (for 4 servings):
1 large egg
3 tablespoons butter, melted
1 TL Vanilleextrakt
3-4 EL Honig
500 ml milk as desired
1 Banana
1 handful of raisins
200 g tender oat flakes
50 g nuts of your choice (e.g. walnuts, cashews or almonds)
1 tsp baking powder
2 tsp cinnamon
Preheat the oven to 190 degrees. Mix the dry ingredients together and spread them in a greased baking dish along with the banana and raisins. Then beat the egg, milk, vanilla extract and butter in a bowl until foamy and pour over the oat mixture. Sprinkle a few more raisins and chopped nuts on the casserole and bake for about 45 minutes.
Gluten-free breakfast porridge made from amaranth
Another alternative to porridge is any cereal or pseudo-cereal product that can be used to prepare a warm breakfast porridge. You can also make this recipe for amaranth porridge with quinoa,healthy milletor try buckwheat. Just keep in mind that each type of (pseudo) grain requires a different cooking time.
Ingredients (for 2 servings):
100 g Amaranth
3 cups (approx. 700 ml) water
1 pinch of salt
20 ml coconut milk
1 pinch of cardamom
1 TL Vanilleextrakt
5-10 strawberries
1 handful of blueberries
3 tbsp sesame seeds, toasted
1 tbsp pumpkin seeds, roasted
some grated lemon peel
Cook the amaranth with water and a pinch of salt for about 30 minutes. Wash the berries, cut them smaller if necessary and pat dry. Stir the cardamom, vanilla, coconut milk and grated lemon peel into the porridge. Serve the warm breakfast with fresh berries, some sesame and pumpkin seeds.
Sweet polenta with banana and hazelnuts
Polenta is a dish made from corn semolina that can be prepared both sweet and savory. Our sweet polenta recipe is made with hazelnuts, but you can also use other favorite nuts.
Ingredients:
4 THE Maisgriess
2 tbsp hazelnut butter
2 tbsp hazelnuts
½ Banana
200 ml hazelnut milk (or other plant milk)
First warm the corn semolina in the hazelnut milk and cook down, stirring constantly. When a sticky consistency has formed, stir in the hazelnut butter. Place the finished polenta in a bowl and garnish with banana and chopped hazelnuts.
Healthy and rich in protein – scrambled eggs with spinach and chili
Egg recipes are perfect for a quick, hearty breakfast. Eggs are considered foodBreakfast rich in proteinand healthy fats, which is why they are also a good choice when dieting. Whether fried eggs, scrambled eggs or omelettes – eggs are the right way to start your day. A recipe for quick scrambled eggs with spinach follows.
Ingredients:
2-3 Owner
1 small onion, chopped
50 g spinach, washed
1 tbsp grated Parmesan
1 TL Chiliflocken
Salt and pepper
1 tbsp olive oil
Mix the eggs with the Parmesan in a bowl and season with salt and pepper. Fry the onion in a pan with the olive oil over medium heat, cut the spinach into strips and add it. Sauté for about 1 minute, then add the eggs to the pan and fry for another 1-2 minutes. Sprinkle the scrambled eggs with some chili flakes and you're done.
Frittata recipe
You can make a frittata for breakfast with any vegetables to suit your own taste. It is a good option for onedelicious dish made from leftover food.
Ingredients (for 2 servings):
6 Owner
3-4 broccoli florets
½ root Paprika
100 g Brussels sprouts
1 handful of green beans
1 onion
2 cloves of garlic
1 TL Curry powder
1 teaspoon paprika powder
Salt and pepper
1 tbsp olive oil
First preheat the oven to 180 degrees and prepare the vegetables - wash them and cut or chop them if necessary. Sauté the onion and garlic briefly in an ovenproof pan. Add the vegetables and season. Whisk 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.
Warm breakfast to go – egg muffins
If you don't have much time at home in the morning, you can have a warm breakfastin Form von Muffinsprepare. You can snack on these on the way to work and provide yourself with energy for the whole day.
Ingredients (for 6 muffins):
6 Owner
1 handful of spinach
½ onion
3 slices of salami
2 tbsp grated cheese
Salt and pepper
Preheat the oven to 200 degrees. Finely dice the onion and salami and cut the spinach into strips. Grease a 6-cup muffin tin and fill each tin with some onion, salami, cheese and spinach. Whisk the eggs and pour them into the molds. Bake the egg muffins for 15-20 minutes.
Pancakes without flour
Pancakes, crepes, pancakes and American pancakes are a favorite breakfast of young and old. If you leave out the wheat flour or replace it with an alternative, this popular warm breakfast will be really healthy. We offer you a simple recipe for savory pancakes without flour.
Ingredients:
3 Owner
200 g cream cheese
4 Tbsp Sesame
1 pinch of salt
fresh dill if desired
Beat the eggs with a fork, then add the rest of the ingredients and mix everything well to form a homogeneous dough. Form the pancakes in a hot pan using a spoon and cook on both sides.
Couscous with vegetables
Couscous is a popular dish that can be eaten for breakfast, lunch or dinner. It is also suitable as a side dish for meat or fish.
Ingredients (for 4 servings):
200 g Couscous
1 Zucchini
1 root Paprika
5-6 Cherry tomatoes
2 tbsp olive oil
1 TL Curry powder
Salt and pepper
Prepare the couscous according to the package instructions. Wash and dice the zucchini, peppers and cherry tomatoes. Heat olive oil and sauté the vegetables briefly. Stir in the couscous and season with the spices.
Shakshuka recipe
Shakshuka is an Arabic delicacy that is prepared in an oven-safe pan and is perfect as a warm breakfast according to TCM.
Ingredients:
1 onion, diced
1 clove of garlic, not minced
½ red pepper, chopped
2-3 tbsp olive oil
200 g peeled canned tomatoes
2 Owner
50g feta cheese
½ tsp cumin
½ Paprika powder
Salt and pepper
fresh coriander
Preheat the oven to 190 degrees. Heat the olive oil in an ovenproof pan and sauté the vegetables. Season with the spices and roast for another 1-2 minutes. Add the tomatoes to the vegetables and let them simmer for about 10-15 minutes, stirring occasionally. Use a spoon to make small wells in the sauce and add the eggs. Place the dish in the oven and bake for about 10 minutes until the eggs are set. Finally sprinkle with fresh coriander and you're done.
