It's not for nothing that they say that breakfast is the most important meal of the day. Eating early is a great way to wake up your body, jumpstart your brain, and get energized to start the day. And there are many other advantages. According to nutrition experts, adults who regularly consume a healthy breakfast receive more vitamins and minerals, perform better at work and have better weight control. So if you want a healthy breakfast to lose weight,You can find various recipes here.
Healthy breakfast components are:
- whole grain products;
- fat-free protein, which can be obtained from eggs, fat-free meats, nuts and legumes;
- low-fat dairy products, which can consist of milk, yogurt or cheese;
- Fruits and vegetables that can be fresh, frozen, cooked or made into smoothies.
Eating these foods together gives you complex carbohydrates, fiber, protein and some fat, which when combined will keep you full for hours and provide many nutrients and health benefits. With so many options, you can rest assured that no matter your dietary preferences, there are plenty of healthy weight loss breakfast options you'll look forward to every morning.
Oat and banana pancakes with raspberries
These healthy oatmeal and banana pancakes will have you jumping out of bed!
Ingredients (283 calories per serving)
- 120g oat flakes
- 2 large bananas
- 3 Owner
- 125ml unsweetened almond milk
- 1 teaspoon vanilla extract
- 1 teaspoon baking powder
- 125g natural yogurt
- 125g fresh raspberries
- 1 tablespoon maple syrup
Preparation:
- Process the oats in a food processor until they form a coarse flour. Add 1 banana, eggs, milk, vanilla and baking powder and process everything into a smooth dough.
- Heat a large nonstick skillet over medium-high heat and spray lightly with coconut oil. Pour 1/4 cup (60 ml) of the batter into the pan. Cook for 1-2 minutes per side or until golden brown and cooked through. Keep the pancakes warm while you repeat the process with the remaining batter to make 8 pancakes.
- Cut the remaining banana into thin slices. Top the pancakes with a dollop of yogurt, raspberries and the remaining banana. Drizzle them with the maple syrup.
You can make overnight oats recipesview here!
Healthy breakfast for weight loss - quinoa with berries and pistachios
Brighten up your morning with a bowl of berry breakfast bliss – quick, easy and gluten-free!
Ingredients (302 calories per serving)
- 150g cooked quinoa
- 1/2 teaspoon ground cinnamon
- 80ml Cranberry-Saft
- 90g natural yogurt
- 1/2 cup fresh berries, for serving
- 2 teaspoons chopped pistachios
Preparation:
- Combine quinoa, cinnamon, cranberry juice, and 2 tablespoons water in a small saucepan. Bring to a boil over medium heat. Reduce heat and simmer 2-3 minutes or until liquid is almost absorbed.
- Place the quinoa mixture in a bowl and pour the yogurt over it. Sprinkle them with berries and pistachios.
Watermelon & berry salad with buckwheat
We all know berries are a superfood, but don't forget watermelon. It's low in calories, high in vitamin C and potassium, and contains pectin, a type of soluble fiber that can help maintain healthy cholesterol levels.
Ingredients for 4 servings (142 calories per serving)
- 2 tablespoons raw buckwheat kernels
- 2 Tablespoons Coconut grater
- 800 g seedless watermelon, cut into wedges
- 2 tablespoons pistachios, coarsely chopped
- 250 g strawberries, peeled, halved
- 125 g fresh raspberries
- 190 g natural yogurt, for serving
Preparation:
- Preheat the oven to 180C/160C (fan oven). Line a baking tray with baking paper. Mix the buckwheat, coconut and pistachios in a bowl. Spread the buckwheat mixture on the prepared sheet and bake, stirring once, for 5 minutes or until lightly golden.
- Arrange the watermelon, strawberries and raspberries on serving plates. Sprinkle them with some of the buckwheat mixture and add a dollop of yogurt on top.
Roasted sweet potato, wilted garlic kale, poached egg and almonds
Give your favorite cafe breakfast a run for its money with this healthy and hearty recipe.
Ingredients for 2 servings (231 calories per serving)
- 300g peeled sweet potato, cut into 1cm thick slices
- 1 teaspoon extra virgin olive oil
- 1 garlic clove, thinly sliced
- 75 g cleaned kale, roughly chopped
- 2 eggs, poached
- 1 tablespoon natural almonds, chopped
Preparation:
- Preheat the oven to 200C/180C (fan oven). Line a baking tray with baking paper. Place the potatoes on the prepared baking sheet and spray lightly with olive oil. Roast the potatoes for 20-25 minutes or until golden brown and tender.
- Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and cook, stirring, until aromatic, 30 seconds. Add the kale and stir until just wilted.
- Divide the potatoes among serving plates. Top with wilted kale mixture and poached eggs. Sprinkle with the almonds.
More recipes for a warm breakfastcan be found here!
Kale, broccolini, asparagus and egg salad
An easy, low calorie, high protein brunch idea for guests or for the family on a lazy Sunday morning.
Ingredients for 4 servings (249 calories per serving)
- 3 teaspoons extra virgin olive oil
- 1 garlic clove, crushed
- 1 1/2 teaspoons ground cumin
- 400g can of crushed tomatoes
- 1 teaspoon maple syrup
- 1 long fresh red chili pepper, deseeded, finely chopped
- 8 Owner
- 2 bunches of broccolini, cleaned and cut into 4 cm long pieces
- 1 bunch of asparagus, cleaned and cut into 4 cm long pieces
- 100g baby kale leaves
- 2 teaspoons balsamic vinegar
- To make the dressing, heat 1 teaspoon oil in a skillet over medium heat. Cook garlic, chile, and cumin, stirring, for 1 minute. Add the tomatoes and syrup. Simmer for 5-10 minutes until the sauce thickens. Seasoning. Set aside to cool.
- Place the eggs in a saucepan and cover with cold water. Bring it to a boil. Reduce heat to low. For soft-boiled eggs, simmer for 4 minutes. Drain and rinse under cold running water. Carefully peel the eggs and cut them in half.
- Cook broccolini and asparagus in a steamer basket over a pot of simmering water for 4-5 minutes or until crisp. Allow to cool under cold running water. Allow to drain.
- Place broccolini, asparagus, and kale in a bowl. Drizzle with vinegar and remaining oil. Mix everything together. Divide the lettuce and eggs among the plates. Garnish with the tomato relish.
Ketogenic breakfast recipesare available here!
