With a delicious healthy breakfast , it will be easier and more enjoyable to start the day. Because in the morning, you can ideally supply your body with nutrients that help you feel fit and comfortable during the day.
Preparing a healthy breakfast is no magic trick and can be done in no time with a few tips. You should pay particular attention to the combination of ingredients and a varied diet plan and take enough time for your breakfast.
With just a few tips and tricks, you can get even more out of your breakfast.
Our 5 tips for your healthy breakfast :
- Add as much color as possible to your plate
- Provide variety and try new things
- Prepare your breakfast in the evening in case of lack of time
- Complete your breakfast with delicious and nutritious toppings
- Simply make breakfast products yourself and adapt them to your diet and wishes
Add color to your healthy breakfast
A colorful plate, for example, with fresh fruit or vegetables, is not only visually appealing but also provides you with many nutrients. Of course, this does not only apply to breakfast. The more colorful it is, the healthier it is in most cases. By adding different fruits, you also get a variety of different nutrients.
For example, how about a delicious bowl of strawberry chia porridge with fresh blueberries, strawberries, and chia seeds or an airy yogurt with bananas, raspberries, and flax seeds.
In this recipe, we have supplemented our rather monotonous chia pudding with fresh regional raspberries, for example. This adds a little more color and we can benefit from the trace elements and vitamins contained in raspberries.
Chia seed pudding with raspberries
Ingredients
- 2 tbsp chia seeds
- 1 pack of vanilla sugar
- 100 ml milk or plant drink
- Fresh raspberries
Preparation
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Pour the chia seeds and vanilla sugar with milk or a plant-based drink of your choice.
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Puree fresh raspberries and wholly or partially mix with the pudding.
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Leave to swell in the fridge for at least 2 hours, preferably overnight.
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Garnish as desired with berries and chia seeds or coconut flakes.
Tip
Nutritional values
Healthy breakfast means variety
It is often tempting to simply eat the same thing every day because you hardly have to worry about your diet and meal plan. However, food is so much more fun when you try different dishes and different recipes. After all, healthy nutrition should also be enjoyable and thus remain feasible in the long term . Try our original Bircher Muesli recipe:
Bircher Muesli Original Basic Recipe
Ingredients
- 50 g tender oatmeal
- Water
- 600 ml milk
- 1 lemon
- 4 apples
- 4 tbsp grated or chopped hazelnuts
Preparation
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Place the oatmeal in a bowl and cover with water
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Place the mixture in the fridge and let it swell for at least an hour
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Remove the oatmeal from the fridge in the morning and add the milk
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Rub the apples over the muesli and stir in
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Sprinkle the grated or chopped hazelnuts over the cereal
Tip
A simple tip to increase your appetite for new recipes is to regularly invite friends for breakfast or brunch on weekends. This makes it much more worthwhile to experiment with more elaborate and longer recipes that you may not feel like trying out in stressful everyday life.
Time-consuming healthy breakfast?
In order to guarantee a nutritious breakfast even when time is short, it is worth preparing breakfast the day before, for example in the form of overnight oats. The time you save by preparing breakfast can then be used ideally to enjoy it comfortably.
Eating slowly is also part of a healthy diet, as digestion begins when you chew. By chewing slowly, the nutrients contained in the food are better absorbed. In addition, the body can register the food intake better. This helps you stay fuller longer and less prone to cravings.
There are now countless Overnight Oats variants . However, this recipe for banana-coconut overnight oats is still one of our favorites:
Banana Coconut Overnight Oats Recipe
Ingredients
- 200 g Verival Overnight Oats
- 2 bananas
- 250 g soy yogurt
- 400 ml soy or rice drink
- 4 tbsp coconut flakes
- 1 pinch of cinnamon
- Agave syrup at will
- 4 tbsp Verival fruit crunchy mix
- fresh berries at will
Preparation
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Screw on the glasses and fill each glass with around 50g of base muesli (about 5 tbsp).
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Peel the bananas and crush them with a fork.
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Divide the banana puree into the four glasses and add 1 tablespoon of coconut flakes each.
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Top up each glass with 2 tablespoons of soy yogurt and 100 ml of plant drink, refine with agave syrup and mix well.
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Screw the glasses together and put them in the fridge overnight.
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On the picnic morning, decorate each glass with 1 tablespoon of fruit crunchy mix, fresh berries, and flowers dried at will.
Tip-top toppings
Healthy toppings have the advantage, on the one hand, that they spice up a dish and round it off wonderfully; on the other hand, they bring additional nutrients. So nuts , fruits or seeds are the perfect addition to your porridge, cereal, or yogurt.
The more varied the better. With toppings, you can let your creativity run wild and be inspired by the season or current trends, for example. For example, you can grab fresh regional berries in summer or spices like cinnamon in winter. Here are some other tasty topping ideas:
- Nuts
- Fruit
- Cinnamon
- Cocoa
- Pumpkin seeds
- Dried fruits
- Flaxseed
- Hemp seeds
- Chia seeds
- Sunflower seeds
Oatmeal with chocolate and fruity toppings
Ingredients
- 50 g porridge
- 95 ml water or milk
- ½ mandarin
- Raspberries or berries of your choice
- dark chocolate
Preparation
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Pour the porridge with hot water, milk, or plant drink and let it steep for 3 minutes.
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Meanwhile, wash the berries and peel the tangerine. Cut or break chocolate into small pieces.
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Top the porridge with fruit and possibly stir in a few chocolate chips.
Nutritional values
Homemade recipes for your healthy breakfast
Many breakfast products, such as jams and spreads, often contain more sugar than you might think. Of course, this is not effective for a healthy breakfast. Here, it helps to spend a little time in the preparation of recipes. So you can make sure to reduce sugar or replace it with other sweeteners.
Homemade means above all that you know what's inside and you can, of course, adapt each recipe to your own taste and diet. We recommend that you simply make spreads yourself, such as raspberry chia jam, cashew sauce or peanut butter. This can be given not only as a spread but also as a topping on yogurts and porridge.
Homemade peanut butter
Ingredients
- 500 g peanuts roasted and unsalted
- 5 tbsp peanut oil according to desired consistency
- 1 pinch of salt
- 3-4 tbsp agave syrup
Preparation
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First, place the peanuts in a blender and chop.
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Next, add the peanut oil and salt and mix until a creamy peanut nut is formed. If the peanut butter is not yet creamy enough, you can add some peanut oil or very little water.
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If you prefer your peanut butter a little sweet, you can add some agave syrup.
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Finally, you can fill the peanut butter into a preserving jar.
Not only healthy for you, but also environmentally friendly is the in-house production of plant-based drinks, preferably oat drinks. Here, too, you can determine how sweet your drink should be by making it yourself. By saving waste, you are also doing something good for the environment.
