4 Recipes For A Full And Quick Breakfast

Here we present 4 recipes for a full and quick breakfast so that you can make the most of everything that comes with the first meal of the day .

A full breakfast is a guarantee of energy to start the day well. Not only because it will allow you to be more active but also more agile, even in tasks that require more mental than physical effort.

As we usually have little time, we need to make the most of it. Therefore, we recommend that you try to always go for a full breakfast. There are many easy-to-prepare recipes that you can use every day. Take note!

Quick and healthy breakfast available to all

Contrary to what most people generally think, having a good breakfast brings us multiple benefits in the short, medium and long term. According to a publication of  Rush University Medical Center , have breakfast lunch supports metabolism and helps to have a BMI lower.

For this reason, it is necessary to learn how to eat properly, regardless of how little time we have. Let’s see some options.

1. Banana pancakes

Bananas are a recognized energy food, very useful for the first hours of the day. According to a study published in Food Chemistry, this food contains vitamins A, B, C and D, magnesium and folic acid, and other bioactive compounds that improve health.

Ingredients

• 2 medium ripe bananas (240 gr)
• Cinnamon powder to taste
• 2 eggs (126gr)

Preparation

• Peel the bananas and, using a fork, mash them to obtain a puree.
• Add the cinnamon powder according to your taste.
• Beat the eggs and add them to the mashed banana with cinnamon.
• Mix everything well until the dough becomes homogeneous.
• Pour two drops of oil into a medium pan and add a medium ladle of the mixture.
• Leave to cook for 3 minutes and turn the pancake.
• Serve and add a few drops of honey or agave syrup if desired.

2. Strawberry yogurt

Yogurt is rich in calcium, magnesium and phosphorus. As reported by a study published on  Advances in Nutrition, this food is an ideal ally to fight different types of harmful bacteria found in the digestive system. This food helps stabilize the intestinal flora, lowers cholesterol and, in general, strengthens the immune system.

So if you combine it with natural fruits in a quick and healthy breakfast, the result will be a quality nutritional intake that may even be rich in antioxidants. For the next recipe, we will combine natural yogurt with fresh strawberries.

According to data published on Food & Function, the strawberry is a fruit that provides a good dose of vitamin C, magnesium, potassium and folic acid.

Ingredients

• A tablespoon of powdered milk (17 gr)
• 1 glass of plain (or Greek) yogurt
• 1 cup of strawberries (200gr)
• Sugar to taste

Preparation

• Cut the fresh strawberries into small slices.
• Serve the natural yogurt in a glass, add the spoonful of powdered milk and the amount of sugar you want.
• Stir in the strawberries and mix all the ingredients with a spoon and it will be ready. This is how to prepare a complete and quality breakfast in a short time!

3. Spinach omelet

Spinach contains great nutritional qualities, which makes it an ideal food for breakfast. According to information published on Food & Function, they have anti-inflammatory properties and contain vitamins, minerals, phytochemicals and bioactives that promote good health.

Ingredients

• 2 tablespoons of grated cheese (30gr)
• a tablespoon of olive oil (15 gr)
• 1 cup of spinach (180 gr)
• 1 onion (100 gr)
• Salt and pepper to taste
• 3 eggs (105gr)

Preparation

• Grate the onion and brown it in a pan.
• Add the spinach and cook for 10 minutes.
• Beat the eggs and add salt and pepper to taste.
• In a bowl, mix the egg with the spinach, onion and add the grated cheese.
• Pour a little olive oil in a pan then heat and pour the mixture.
• Simmer, cover the pan and turn the omelet on the other side when it’s done.

4. Avocado and eggs for a nutritious breakfast

The avocado, in addition to being delicious, contains a high nutritional level. As this text published on Critical Reviews in Food Science and Nutrition shows , this fruit is rich in nutrients of all types. From folic acid to potassium, magnesium, iron and copper to vitamins B, C, D, E and K. Without a shadow of a doubt, this food will do your very best. body if you include it in your breakfast.

This fruit also helps lower cholesterol levels thanks to its oleic acid content. Plus, for the same reason, it helps control weight and promotes a healthy aging process.

Ingredients

• 1 tablespoon of olive oil (15gr)
• 2 slices of wholemeal bread
• Salt and pepper to taste
• 1 avocado (200 gr)
• 2 eggs (60gr)

Preparation

• Using a fork, mash the avocado and spread it on the bread.
• Stir in the eggs and add salt and pepper to taste.
• Cook the eggs in olive oil and stir until cooked through.
• Once the eggs are ready, place them on the bread spread with avocado and enjoy.

Haven’t tasted these healthy options yet? You will understand, the ingredients that make up these breakfasts have many benefits supported by various studies. Try them now to start your day in the best possible way.