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The best healthy breakfasts to start your diet
A healthy breakfast is the best way to start the day full of energy to perform at 100% in your activities. This is because breakfast is the most important meal of the day.
Starting a diet is not an excuse to skip breakfast, but it is necessary that it be high in nutrients and low in carbohydrates. Therefore, below, we bring you the best healthy breakfast recipes to start your day.
healthy omelet
Ingredients:
A cup of oatmeal powder.
A cup of whole milk at room temperature.
3 eggs.
Half a tablespoon of salt.
A quarter of red pepper and a quarter of green.
A quarter of red onion.
A quarter of grated carrot.
A tomato.
A little coriander to taste.
Olive oil, necessary amount.
Mozzarella cheese, necessary amount.
Steps for its preparation:
Place in a bowl or deep plate, a cup of powdered oatmeal, followed by a cup of whole milk and half a tablespoon of salt. Beat all this with manual rods, until you get a consistent mixture.
Crack and incorporate three eggs and mix again with the rods so that they are incorporated. Once ready, reserve for a moment.
Wash the peppers and cut them into very small pieces. Next, cut the purple onion, cilantro and tomato into very small pieces.
Add the freshly cut vegetables to the previously reserved mixture and mix to incorporate them.
Wash and peel a carrot and grate a quarter of it and then add it to the mixture.
Once you have the mixture ready, place a pan on the stove over medium heat and pour in a little olive oil to taste and spread over the entire surface.
After the olive oil has heated, add a cup of the mixture to the pan and let it cook over medium heat, with the pan covered, for at least 4 minutes.
After the indicated time and when the mixture is a little more compact, grate the mozzarella cheese and sprinkle it over the entire surface of the omelet.
Cover the omelette again and let it melt a little before continuing. This may take about a minute.
Uncover the pan again and with the help of a spatula, turn it over or fold it in half, depending on whether you prefer it to be fluffy in the center.
Finally, chop cilantro very finely and spread over the omelet to serve.
egg muffins
Ingredients:
6 eggs.
Three tablespoons of paprika, the color of your choice.
Three tablespoons of milk or milk cream.
A tablespoon of chopped tomato.
Half tablespoon of black pepper.
Two tablespoons of carrots.
A tablespoon of salt.
Two tablespoons of chopped onion.
Two sausages.
Any other chopped vegetables of your choice.
A tablespoon of unsalted butter.
Half a cup of Emmental cheese.
Note: It is necessary that all the vegetables are finely chopped before starting the preparation.
Steps for the elaboration:
Crack and pour six eggs into a large bowl, then set aside.
Take a large pan and add a tablespoon of unsalted butter and wait for it to melt.
As soon as the butter has melted, add all the vegetables, such as peppers, carrots, onions, tomatoes, among others.
Chop the sausages into small pieces and add them to the pan quickly so they cook with the rest of the vegetables. Ideally, sauté them for about 3 minutes or until the vegetables are tender. Remember to add a little salt while you sauté the vegetables.
Remove the fried vegetables to a separate bowl and reserve.
Continuing with the eggs, add three tablespoons of cream or whole milk and beat with a hand whisk to integrate them until you get a homogeneous mixture.
Add the ground pepper and salt to continue mixing. Next, add the preparation of fried vegetables to the mixture and beat again to integrate them.
Likewise, add a little grated Emmental cheese and beat again to integrate.
Spray a muffin pan with nonstick cooking spray and fill the pan with the egg mixture.
Take the tray to a preheated oven at 180 ° C for 15 to 20 minutes.
After 15 minutes, remove the tray from the oven and unmold to enjoy the muffins.
oatmeal pancakes
Ingredients:
2 bananas or ripe plantains.
2 eggs.
65 grams of ground oatmeal.
A little cinnamon to taste (optional).
Steps for the elaboration:
Peel the bananas and place them in a bowl to start mashing them until you get a consistent and creamy puree.
Crack the eggs and add them to the mashed banana, then beat very well to integrate it.
While you beat the previous mixture, slowly add the ground oats and cinnamon, only if you like. Continue beating until you obtain a consistent and thick mixture, perfectly integrated.
Place a nonstick skillet on the stove over medium heat and wait for it to get hot.
Add one or two tablespoons of this mixture in the pan and flatten it a bit. It is necessary that it be only two tablespoons, because the mixture is a bit delicate and if you add too much, it will be difficult for you to turn the pancake.
Let the mixture cook for a minute before turning it over, but be very careful not to break the pancake. Then let cook on the other side.
Continue repeating the process of steps 5 and 6 until you have used up all the pancake mix.
Finally, serve with a little honey, jam or chopped fruit to complement its flavor and nutritional value.
As you may have noticed, there are a wide variety of recipes that you can follow to make healthy breakfasts for your whole family. In addition, they are very simple to make and you can prepare them with ingredients that we usually have at home. Therefore, there are no excuses not to try to make them and enjoy their health benefits and great taste.
