As you know, breakfast is the most important meal of the day. It should have the highest calorie count and provide us with energy for the following hours of activity and exercise. Here are some proven ways to make healthy, quick, and most importantly tasty breakfasts.
Fats are the key
How to effectively enrich the menu with calories? For this purpose it is worth to reach for an extra portion of fats. They can contain, for example, toast. Our suggestion is toasted bread with Parma ham and olives. How to prepare this type of toast? You will need the following ingredients:
– 4 slices of wholemeal, rye or spelt bread,
– 2 slices of Parma ham,
– a few olives,
– a few cherry tomatoes,
– a few leaves of fresh spinach,
– a teaspoon of bear garlic,
– 1 teaspoon of olive oil.
Drizzle the bread with olive oil and sprinkle it with bear garlic. On the slices arrange the Parma ham, halved olives, cherry tomatoes and spinach leaves. Cover the whole with bread and place in a preheated toaster oven for a few minutes.
To prepare toast you can use any olive oil. We can choose from the classic version, with the addition of basil, chili pepper or truffles. This is a great way to diversify the taste.
To make our breakfast a bit more caloric you can prepare sandwiches with the addition of butter. To make such a breakfast we use for example:
– 2 slices of rye bread,
– 150 g of semi-fat cottage cheese,
– 4 tablespoons of natural yoghurt 2%,
– 3 tablespoons of chopped chives,
– 2 radishes,
– 1 Tbsp oat bran,
– 1 tbsp butter,
Grind cottage cheese with a fork. Add yoghurt. Mix it with bran and chives and season with salt and pepper. Spread butter and cottage cheese on the bread and place radish slices on top.
Sweet alternative to pancakes and omelettes
A high-calorie breakfast is also one that contains a lot of flour. For example omelettes and pancakes. Fans of sweet breakfasts in a fit version will like the sponge omelette. How to prepare it? For this purpose you will need the following ingredients:
– 2 tablespoons of rice flour,
– 2 eggs,
– 2 tablespoons of natural yoghurt,
– 1 teaspoon of xylitol.
Separate egg whites from yolks and whip them into a stiff mass. Yolks combine with natural yogurt, flour and xylitol and mix to a smooth mass. Add it to the beaten egg whites and combine everything on the lowest speed of the mixer. Pour this mixture onto a pre-heated frying pan. Fry on low heat for about 5 minutes. Put the omelette on the other side and fry for another few minutes. Transfer to a plate and serve with your favourite toppings, such as fresh fruit, jam or peanut butter.
An equally good idea for a healthy and quick breakfast are cocoa pancakes. The ingredients for this treat are as follows:
– 200 milliliters of plant milk – soy, oat or almond milk,
– 100 grams of oatmeal,
– 1 banana,
– 2 tablespoons of cocoa,
– 2 tbsp rapeseed oil.
Put the banana, milk and oil into a blender. Blend until the liquid is smooth. Add the oatmeal and cocoa and blend again. Put the resulting mixture into a dry, heated frying pan. Fry the pancakes for about 2-3 minutes on both sides. Serve with honey or maple syrup.
Pasta salads – a solid dose of vitamins and minerals
Pasta-based salads are a great way to make a quick, caloric breakfast. Here is one of our favorite recipes:
– 200 grams of pasta, such as a spaghetti noodle,
– 50 grams of smoked salmon,
– 50 grams of sunflower seeds,
– 2 handfuls of lamb’s lettuce,
– 1 handful of cherry tomatoes,
– a piece of camembert cheese,
– 4 tbsp olive oil,
– 2 tablespoons apple cider vinegar,
– 0.5 teaspoon spicy mustard,
– 0.5 teaspoon chia seeds.
Cook pasta al dente. Prepare a dressing from olive oil, apple cider vinegar, mustard and chia seeds. Tear the salmon into pieces. Cut the tomatoes into halves. Roast the sunflower seeds on a dry frying pan. Mix all the ingredients together.
Featured Image: Adobe Stock
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