Healthy breakfast culinary recipes
A balanced breakfast can also be key to dealing with stress. Some still think that skipping breakfast is a healthy and effective way to consume fewer calories to lose weight. Nothing more distant from the truth, because far from helping to lose it could influence in the overweight. The rate of obesity and diabetes is lower in those who eat breakfast properly every day, compared to those who omit breakfast. It is necessary to turn it into something healthy and balanced to adequately stimulate the metabolism, in addition to guaranteeing the basic energy for all programmed activities.
On the other hand, breakfast helps keep blood glucose levels stable by allowing insulin to metabolize sugar. In a good breakfast should be avoided at all costs foods with high fat and calories, such as those contained in saturated and trans fats of butter, margarine or red and fried meats, sugar and refined foods such as White bread. All these edibles, in addition to making them gain weight, can cause fatigue during the day and in the long term cause serious damage to the health of their consumers.
REASONS FOR A HEALTHY BREAKFAST
The nutritious foods of the healthy breakfast help to prolong the feeling of satiety and decrease the anxiety crises for the food. Also, the body is provided with a variety of sources of protein, complex carbohydrates, vitamins, minerals and antioxidants. Together, they also contribute to gaining muscle mass.The nutrients provided by healthy foods help to stimulate brain and nervous system activity and improve the work of well-being hormones. At brain level they help to achieve a better performance, optimize mental concentration, as well as short and medium term memory. There is less risk of suffering premature cognitive deterioration and conditions such as Alzheimer's. With a good breakfast the immune system is strengthened and the risk of infections and inflammatory disorders is reduced. It also benefits cardiovascular health and is crucial to have a good digestion.
KEYS OF A HEALTHY BREAKFAST
A healthy breakfast is characterized by contemplating the consumption of vegetables, proteins, fruits and whole grains, but very few or no refined carbohydrates and fats. The vegetables are freely consumed. Proteins should be obtained low in fat, such as a boiled egg. As for fruits, you can eat a banana fruit, some fruit pump or melon, etc. From fats and carbohydrates you should choose the most natural options, such as whole foods and healthy oils: soy, sunflower, canola, sesame or olive.Yogurt, including homemade skim, is a nutritious treat. It has gained popularity and, in addition, is an ideal breakfast because it is an easy to digest and nutrient-rich food, including calcium. It can be accompanied with a fruit cocktail or even prepare a delicious shake based on yogurt. At breakfast it is also possible to try spinach to start your day with the necessary nutrients, as these small leaves give us large amounts of iron and antioxidants. It can be integrated into a delicious omelette or prepared as part of a salad, also included in a rich smoothie.
There are foods to avoid in breakfasts, due to their insufficient proportion of nutrients or their high content of fat and calories, such as white bread toast with butter or margarine for its composition of saturated or trans fats, as well as harmful in Many senses can raise the level of cholesterol.
Also, processed meats such as ham, sausages and bacon should not be incorporated, since they contain the toxic nitrates as part of the added preservatives.
Because it contains a high caloric content and low nutrient content, no sugar or refined foods such as white bread.
EXPRESS BREAKFAST
One of the most common pretexts for not having breakfast is the lack of time. The advisable thing is to plan to take the necessary time to have breakfast. But if you can not because of special circumstances you can prepare something light and healthy by trying:- A smoothie that contains a good portion of vegetables and fruits.
- A sandwich prepared with wholemeal bread, vegetables and some protein. Who prefers something sweeter, can choose to use homemade peanut butter spread on whole wheat bread.
The advantage of this type of breakfast is that the smoothie or smoothie can be prepared with different combinations of fruits and vegetables, in order to avoid the boredom of the same flavor. In addition, these foods prepared in a few minutes can be taken to be consumed as a snack or light lunch. The healthy foods prepared at home to be taken to work, school or different outputs, in addition to providing health, at the end of the month save considerable amounts of money, for not having to buy unhealthy street foods, including lunches of the work centers.
CULINARY RECIPES OF HEALTHY BREAKFAST
The following recipes should be alternated to avoid the boredom of the same daily intake, selecting some or all according to your budget, the ease with which you get the ingredients or the taste you have for a certain type of breakfast. Then distribute recipes on as many days as recipes have selected. The body will quickly become accustomed to simple, easy, economical and healthy breakfasts.Smoothie with milk and wheat bran
One of the best simple and quick breakfasts are the shakes because they provide energy and nutrients to keep the metabolism in good shape.
Ingredients:
- One cup of cold skim milk
- 3 tablespoons of wheat bran
- Two fruit bananas
Preparation:
- Put all the ingredients in the blender, you can add a spoonful of pure honey.
- Drink it freshly made and savor it in a slow way to keep the stomach without desiring to eat during the whole morning.
Sandwich with scrambled eggs and avocado
It is one of the best simple and healthy breakfasts that exist.
Ingredients:
- Two slices of whole bread lightly toasted
- Half chopped avocado in bread-size strips
- Two eggs
- Optional pinch of salt
Preparation:
- Take a slice of bread and cover it with half of the avocado strips.
- In a pan prepare the scrambled eggs and then place them on the avocado strips, covering everything with the other half of these strips and with the other slice of bread.
With this type of breakfast you get the fiber of whole grain bread, multiple nutrients and one of the best vegetable oils, such as avocado.
Integral panqué
This recipe is ideal for a weekend day, when you want to change food and offer your loved ones a healthy, nutritious breakfast that does not make extra pounds. Reach to make up to twelve pancakes.
Ingredients:
- Half a cup of whole wheat flour
- Half a cup of honey
- Half a tablespoon of baking powder
- A pinch of salt, optional
- Four cups of integral oat flakes, optional, can be replaced with a cup of wheat bran
- One teaspoon of grated lemon peel
- One cup of skim milk
- Two eggs
- A teaspoon of homemade peanut butter
Preparation:
- Two containers are used, one is placed and mixed honey, baking powder and wholemeal flour; in another the rest of the ingredients are combined and stir well until the oatmeal or the bran, the peanut butter and the milk are mixed.
- Then mix both mixtures in the largest container.
- Heat the oven to 200º, separate the mixture into twelve portions one for each pancake in a suitable container.
- Then they are placed in a tray that will be introduced to the oven according to the capacity of this.
- Wait about four minutes when the pancakes already have some bubbles, insert a toothpick, and if it comes out dry, everything is complete.
- Then take them out of the oven and spray them with more honey.
Ready, you already have one of the best breakfasts, simple and healthy.
Burritos a la mexicana
With this recipe you will not run the risk of eating too much fat.
Ingredients:
- A quarter cup of the beans of your choice, cooked and without water
- Two eggs
- A cup with homemade tomato puree
- A portion of vegetable oil, if possible in spray.
Preparation:
- In the pan, drizzle the oil, and when hot, make two tortillas with the eggs.
- Once done, place the tomato puree on top and separate them.
- Half of the beans will go on top of one tortilla, the second half will go on the other.
- Then roll both tortillas and put them in the microwave for 15 seconds.
The important thing is that the beans are in the center of each tortilla so that the burrito will be and taste good.
Omelette or omelet with vegetables
This omelet with vegetables is ideal to take advantage of the benefits of vegetables to start in the best way every day.
Ingredients:
- One or two eggs
- Red and green peppers, chopped into pieces
- Well chopped spinach leaves
- Half white onion, well chopped
- Canola or olive oil, preferably extra virgin
Preparation:
- In a bowl beat the eggs, add pieces of red and green peppers, onion and chopped spinach leaves.
- Pour the mixture in a pan with a minimum of vegetable oil and let it cook well.
- Finally you can add a few small pieces of avocado or pineapple.
Spinach smoothie with assorted fruits
This natural beverage is a natural source of energy, ideal to improve physical and mental performance during the day. Its richness in antioxidants, vitamins and minerals neutralizes free radicals and thus prevents aging and cell deterioration.
Ingredients:
- 2 cups of spinach (60 grams)
- 1 ripe mango
- 3 pineapple slices
- 2 mature platanitos
- ½ avocado
- ½ cup of coconut water (125 ml)
Preparation:
- Cut the ripe mango, bananas and pineapple slices.
- Wash the spinach well
- Take everything to the blender and add the pulp of half avocado and coconut water.
- Beat everything for a few moments until you get a homogeneous mixture.
Take this cold drink as an energizer at breakfast whenever you want.
Low-fat yogurt smoothie with fruits and vegetables
This delicious shake contains calcium, vitamin C, lutein and other important nutrients that help improve and maintain health. It is recommended to charge of energy.
Ingredients:
- ½ cup homemade low-fat yogurt (120 milliliters)
- ½ cup of melon (90 grams)
- 1 cup of cabbage (150 grams)
- 1 cup of spinach (30 grams)
- 1 or 2 tablespoons of coconut water (20 or 30 milliliters)
Preparation:
- Introduce all the ingredients in the blender and beat them for a few moments.
- Add water little by little according to the desired thickness.
- After getting a creamy drink, take it at once.
You can eat it as breakfast or as a healthy snack.
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