What is a healthy breakfast? That is a relatively subjective question.
Yet we can agree on the fact that croissants and toast with nutella belong in a different category.
Endless media and health gurus seem to have the definite solution and frequently come up with new suggestions on what to eat and what not to eat. What feeds a healthy lifestyle today might be out-dated tomorrow.
The numerous beliefs and opinions are many and it truly can be a jungle to find out what’s a good advice and what’s not, so how do we find our way through this confusion and conflicting information?
If you can find the time and have the interest to learn about the different foods, their composition and how they interact in your body, we highly recommend you to start this exciting journey.
If not, we will give you a few basic principles that you can apply in your daily breakfast planning and routine.
The best advice that we can provide is to always listen to yourself and your body. You are the one living in your body and you always know best – despite advice from any given health guru or even us.
As a fundamental counting principle we would say that your healthy breakfast should contain nutritious substances that saturates you and keep you full throughout the day, so you won’t feel hungry after just one or two hours. This can be done by making sure your breakfast always contain elements from the three groups of macronutrients: fat, protein and carbohydrates.
Stick to natural foods. For instance, oatmeal should not derive in a bag with ‘cinnamon and apple’ flavour, as these convenience options will have loads of added sugar, salt and other additives which can create imbalances in your blood glucose, increase your cravings and contribute with empty calories.
To summarize; have a solid breakfast with good quality calories, lots of energy, fibers, vitamins and minerals.
Is a healthy breakfast synonymous with a boring and non-tasty breakfast?
Of course not!
Here is a recipe on a solid breakfast that includes healthy fats, proteins and carbohydrates that will stabilize your blood glucose, keep you full and happy!
Ingredients: 3 eggs, olive oil/butter, cheese high in fat (emmentaler, parmesan etc.), meat of your choice (beef, chicken, smoked salmon etc.), fresh tomatoes, avocado, lettuce (any kind), salt and pepper.
- Mix the eggs in a bowl and add salt and pepper
- Heat the olive oil/butter up in a pan and pour the eggs into the pan
- Stir the eggs around in the pan
- Let the eggs sit and after a few minutes you turn the omelet
- Take the omelet off the heat and leave in the pan for a few minutes while you prepare the filling
- Cut tomatoes into quarters, chop the lettuce finely and mash the avocado
- Cut the cheese into small squares
- Place the omelet on a baking sheet
- Spread the filling on top of the omelet
- Now gently fold and roll the baking sheet with the omelet and your delicious egg wrap is ready!
It might look like a lot of preparation but it doesn’t require much time compared to the dividend. Of course it’s faster to throw ¼ liter of milk on a bowl of cereals – which can be all right to do sometimes!
Have you only got very little time in the morning? No problem! Prepare your omelet the evening before and store it in the fridge overnight.
All the best,
Isa – nutritionist
Are you looking for more inspirational breakfast recipes? Make sure to check out the blog next week where we will share more healthy and tasty recipes with you!