6 Nutritious Breakfast Ideas For The Whole Family
Breakfast is a critical meal, as it is what the body recovers after hours of fasting. In addition, it provides the body with the energies of the day. However, there is a large number of people who do not give it due importance, and introduce unhealthy foods first thing in the day. Here you will learn about several ideas for nutritious breakfasts for the whole family.
What should a good breakfast bring?
To be beneficial, a breakfast must provide much of the day’s nutrients. That means it should contain these three main elements:
- Cereals: Such as bread or cookies; being carbohydrates, they provide energy, in addition to glucose. However, it is always preferable to choose cereals rich in fiber. This substance helps reduce traffic problems, as stated in an article published in the journal “Alimentary Pharmacology & Therapeutics”.
- Dairy: They are important thanks to the proteins they contain. They are also a rich source of iron, calcium and zinc. You can find them in cheese, yogurt and, mainly, in milk.
- Fruits: Those that contain vitamin C are recommended. It is necessary to consume them daily, as their vitamins are water-soluble, that is, they are not stored in the body.
4 nutritious breakfast ideas for the whole family
If you still have doubts about how to prepare a breakfast that is nutritious and delicious, write down the following recipes:
Cup of oatmeal with fruits
Ideal to accelerate the metabolism. To prepare it, you just have to cook the skim milk with ½ cup of oat flakes. To this mixture, you add flaxseed, wheat germ and, when it is cold, ¼ cup of banana, apple or red berries.
This breakfast serves one person; If your family is four people, for example, add four times more ingredients.
Pancakes made from oatmeal
To make these delicious pancakes, you will only need:
- 4 eggs
- 6 tablespoons of milk.
- 6 tablespoons of rolled oats.
- Cocoa powder (optional ingredient).
The first step is to mix all the ingredients in a bowl. Then add a little oil to a frying pan and fry the dough. Once ready, you can serve it alone and add a jam or any filling.
Omelette with vegetables
This rich and nutritious tortilla is very easy to prepare. You will need to:
- 4 eggs
- Well chopped spinach leaves.
- 1 red and 1 green pepper in small pieces.
First, you have to whisk everything in a bowl. Then, you pour the mixture into a pan with olive oil and let it cook well. These tortillas can be served with beans and a slice of avocado.
Remember that the egg contains a large amount of proteins of high biological value. These are essential for the proper functioning and repair of muscle tissue, as stated in an article published in the “Journal of Applied Physiology”.
Oatmeal flakes with roasted apple
To prepare this interesting breakfast, you need the following ingredients:
- 4 large red apples.
- 4 tablespoons of cottage cheese.
- Nutmeg and cinnamon to taste.
- Poppy seeds (optional).
- Walnuts.
- 4 tablespoons rolled oats.
- 1 tablespoon of honey.
The preparation begins by removing the core of each apple, as its seeds are harmful. Inside each one, place a tablespoon of cottage cheese, a tablespoon of oatmeal and chopped walnuts.
Then add drops of honey, sprinkled cinnamon, poppy seeds, and nutmeg. Finally, place on a tray and bake for 15 minutes, so that the apple is soft. You can serve hot or cold and accompanied with yogurt or cottage cheese.
Other suggestions for quick breakfasts
If you are one of those people who are always on the run because they have little time, these suggestions of nutritious breakfast for the whole express family will help you:
- Sandwich: It can be one whole wheat bread or two whole wheat waffles for each member of the family. To each one, you will add 2 tablespoons of peanut butter and a sliced banana. If you like, you can add prunes.
- Peanut Butter Granola Burrito: This is one tablespoon of butter for each burrito. Plus, you add ½ cup of chopped strawberries, a sliced banana, and a tablespoon of granola. If you want your breakfast to include antioxidants, add cinnamon powder.
Prepare nutritious breakfasts for the whole family
When taking the first meal of the day, it is necessary to choose foods that provide a good amount of nutrients , as well as the energy required to carry out the tasks of the day.
In short, nutritious breakfasts for the whole family will make for a productive day for everyone. Therefore, you should not make breakfasts based on processed ingredients of little nutritional value.
