Sweet or salty – we have ideas for a great breakfast
A healthy breakfast full of fiber, which aids digestion can speed up your metabolism and prepare it for the rest of the day in the best possible way. What you eat definitely has an impact on whether you will lose weight faster and easier – a high-fiber foods, in addition to better digestion, makes us fuller for longer – so you will not be tempted to eat again before lunch.
In general, healthy breakfast should consist of at least 6 grams of fiber! Try some of these ideas:
Bowl of oatmeal is always a good choice, especially when the fiber increase her intake of fruits and flax seeds.
1/2 cup oatmeal (cooked or raw water)
1/2 cup unsweetened apple juice
1/2 cup blueberries or other berries
1/2 tablespoons freshly ground linseeds
8 almonds, chopped
Total fiber: 11.2 g
Toast with avocado and spicy chickpeas
For the chickpeas:
1 small can chickpeas (rinsed and drained)
1 teaspoon turmeric
1 teaspoon smoked paprika
1 1/2 tablespoons lemon juice
1-2 teaspoons maple syrup (or honey)
pan 1 teaspoon extra virgin olive oil
larger sea salt for completion
2 large slices of toast of whole meal bread
1 avocado, mashed
a bit of salt
2 teaspoons chopped parsley
if desired, additional lemon juice (to spray her toast when finished)
Heat the olive oil in a saucepan and add to it drained chickpeas. Briefly fry and add half the seasoning and stir well chickpeas. Fry for another minute and add the lemon juice and maple syrup (or honey) and again mix well. Then add the rest of the spices and fry for another 2-3 minutes to chickpeas nice golden brown and darkens and absorbs spices. In the end they sprinkle coarsely ground salt.
On toast spread crushed avocado, sprinkle it with a little salt, chick peas and parsley and, if necessary, add a little lemon juice.
Total fiber: 16.8 grams
Quinoa on sweet
Quinoa is growing in popularity because it is very healthy and filling. Typically, we eat as a side dish, but also as an excellent breakfast. Add her little honey, cinnamon, Greek yogurt, fresh fruit and nuts for a healthy and filling breakfast. You do not like quinoa? Try amaranth, barley or brown rice…
What do you need?
1 cup of cooked quinoa
1- 2 teaspoons honey
1 teaspoon cinnamon
250 ml Greek yogurt
4 medium-sized berries, sliced (or a handful of frozen berries)
1/2 medium-sized apple, diced
2 tablespoons walnuts
All mix and enjoy!
Total fiber: 11 g
The beauty of smoothies is that – apart from a lot of fiber in berries and other seasonal fruits – in it you can add nuts, vegetables or even legumes. Try this version:
250 ml Greek yogurt
1 teaspoon honey
1/2 cup blueberries
1 cup of raw spinach
1/2 tablespoons of peanut butter
1/4 cup cannellini beans
Total fiber: 11 grams