If you choose a healthy breakfast recipe and avoid the most common mistakes, you will lay the foundation for a successful day in the morning.
After all, it's not for nothing that breakfast is considered the most important meal of the day. What we eat in the morning determines our energy level and influences various processes in our body, such as regulating blood sugar levels.
Healthy breakfast recipes and tips!
Find out what mistakes you might be making when it comes to healthy breakfasts and how you can change them:
Mistake 1: Your healthy breakfast contains hardly any fibre
A high-fibre diet has a lot of advantages. For example, it regulates your blood sugar level, can prevent diabetes, stimulates digestion and can reduce the risk of cardiovascular diseases.
So there are plenty of good reasons to make fibre a regular part of your breakfast.
These important nutrients are basically carbohydrates, which are found almost exclusively in plant-based foods. Among other things, they are known to promote a feeling of satiety and therefore help you to stay or get slim.
So it's a mistake to think that a healthy breakfast is possible without these little helpers.
According to the German Nutrition Society, the recommended daily intake of dietary fibre is at least 30 grams for an adult. However, many people have difficulty meeting this requirement, so it is important to consciously include high-fibre foods in your diet.
Healthy, high-fibre breakfast
Porridge is considered a healthy breakfast that contains a particularly high amount of dietary fibre. This wholesome dish is traditionally made with rolled oats, which are known for their high fibre content.
By adding other ingredients to your porridge, you can get even more out of your breakfast. Especially since nuts, seeds and fruit are healthy sources of fibre and have a variety of health benefits, they should be the toppings of your choice.
Mistake 2: You avoid fat for your healthy breakfast
Especially if we want to lose a few unwanted pounds and our BMI calculator shows that we are overweight, we tend to try to eliminate fat from our diet as much as possible. However, even if your BMI is over 25 and you are therefore already considered overweight, it is a big mistake to completely avoid fat in your supposedly healthy breakfast.
In fact, our body needs fat to ensure that vital processes run smoothly. For example, it protects our organs and is necessary for the absorption of fat-soluble vitamins.
Some fatty acids cannot be produced by the body and must therefore be obtained from food. These include, for example, omega-3 and omega-6 fatty acids, which are found in various vegetable oils, seeds, nuts as well as fish and meat.
Healthy fats for breakfast
At breakfast, healthy fats can be easily integrated into your muesli or porridge in the form of toppings. Chopped nuts, seeds or creamy nut butters are particularly suitable for this and are also a real flavour enrichment.
Mistake 3: The proteins are missing
A healthy breakfast should contain all three macronutrients. These include carbohydrates, fat and protein .
Proteins are the building blocks of our cells and, for example, ensure healthy hair, skin and nails. Apart from that, they are also needed for the production of enzymes, hormones and antibodies. This makes proteins an important component of our immune system.
However, protein is most commonly associated with sport, because it also plays an important role in the building and maintenance of our muscles.
VERIVAL sports breakfast - discover it now!
Proteins can be found, for example, in cereals, legumes, nuts, seeds, fruit, vegetables, meat, eggs and dairy products.
A protein-rich start to the day
Those who meet their protein needs from plant sources have the advantage of simultaneously taking in vitamins and minerals. For example, if you eat nuts and seeds for breakfast, your body is not only supplied with protein, but also with vitamins E, B1, B3, B9, calcium and magnesium. By the way, nuts are not only a delicious topping for your porridge, but also make a calcium-rich alternative to milk when made into homemade plant-based drinks.
Mistake 4: You don't take time for breakfast
A healthy and substantial meal in the morning not only acts as a kickstart for your metabolism, but also provides your body with all the essential nutrients. This makes it easier for you to cope with the stresses of everyday life.
What many people don't know is that skipping breakfast can lead to nasty ravenous hunger pangs in the afternoon. After all, a morning meal stabilises your blood sugar level, making it less prone to rapid drops and consequently less likely to be plagued by sweet cravings.
Breakfast that saves time
With the stresses of everyday life, it's easy to find that there's simply no time for a healthy breakfast. As a result, many people skip this important meal altogether or grab an unhealthy snack on the go.
But there's a simple and delicious solution: overnight oats!
This healthy breakfast is prepared in the evening and just needs to be topped with fresh toppings in the morning. This saves you time and still allows you to start the day full of energy. The breakfast trend consists of oats that soak overnight in milk, plant-based milk or water. Mixed in a handy takeaway container, they also make a healthy breakfast to go in no time.
Basic overnight oats recipe – no added sugar
The basic recipe for overnight oats is super simple – you only need two ingredients.
Preparation time: 2 mins.
Total time: 2 hrs.
Servings: 1 serving
Calories: 150 kcal
Ingredients
- 4 tbsp rolled oats (approx. 45 g rolled oats) or Verival Overnight Oats
- 80 ml milk, water or a plant-based alternative (e.g. soya milk)
- Toppings of your choice: berries (blueberries, raspberries, etc.), nuts, nut butter, dried or fresh fruit, bananas, apples, grated coconut, etc.
Preparation
- Put the water, milk or a plant-based alternative in a glass with the oats and stir well.
- Put the mixture in the fridge overnight or for at least two hours.
- Then stir well again and enjoy.
- You can add your favourite toppings to your overnight oats as you wish.
Tip
Tip: We recommend refining your overnight oats recipe with honey, cinnamon, turmeric, agave syrup or maple syrup and adding fruits, nuts and seeds. Occasionally, a few grated chocolate chips are okay as a sweet refinement. If you use gluten-free oats, this meal is also a great option for people with gluten intolerance.
Nutritional information
Calories: 150 kcal
