A healthy breakfast has an important role in maintaining health and providing energy for activities throughout the day. So if during this time eigerian skip breakfast, be sure to change the habit, yes!
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There are several main benefits of a healthy breakfast, among which is that it can improve concentration and productivity. Breakfast provides the glucose the brain needs to function properly, improving concentration, focus, and problem-solving skills throughout the day.
Another benefit is that breakfast can maintain a healthy weight. Breakfast will help regulate appetite and prevent the desire to overeat later in the day. A person who skips breakfast tends to consume more calories at lunch or dinner.
Then, breakfast can also provide energy, increase metabolism, stabilize blood sugar, support heart health, increase nutrient intake, support digestive health, to reduce the risk of chronic disease. In fact, breakfast can also improve mood. Eating in the morning will help improve mood and reduce feelings of stress or anxiety.
With a healthy breakfast, Eigerian will start the day with a strong foundation, allowing the body and mind to function at optimal levels.
TABLE OF CONTENTS
1 7 healthy, practical and tasty breakfast Menu
1.1 1. Overnight Oats: Rich in fiber and Protein
1.2 2. Fruit and vegetable smoothies: full of vitamins and antioxidants
1.3 3. Avocado Egg wholemeal bread: a combination of complex carbohydrates, proteins and healthy fats
1.4 4. Chicken porridge: filling and Rich in nutrients
1.5 5. Vegetable Fried Rice: lots of fiber and vitamins
1.6 6. Fruit Salad with Greek Yogurt: high in Protein and probiotics
1.7 7. Vegetable scrambled eggs: a good source of Protein
2 Tips For Choosing A Healthy Breakfast
7 healthy, practical and delicious breakfast menus
healthy breakfast
Source: Freepik
No need to be confused, because actually preparing a healthy breakfast is not complicated and takes a long time. With a little preparation or choosing ingredients that are easy to prepare, Eigerians can already have a nutritious and delicious breakfast every morning.
Below are some healthy breakfast menu ideas that Eigerian can try to put into practice.
- Overnight Oats: Rich in fiber and Protein
Overnight oats are a practical breakfast option and can be prepared the night before. To make overnight oats rich in fiber and protein, Eigerian needs to prepare the ingredients below:
1/2 cup (about 120 ml) rolled oats
1/2 cup (about 120 ml) milk
1/2 cup (about 120 ml) Greek yogurt
1-2 tbsp chia seeds
1 tbsp honey or maple syrup
1/2 tsp vanilla extract
Fresh or frozen fruits
Nuts or seeds
A pinch of salt
For how to make it, just mix the base ingredients in an airtight bowl or container. Then, enter the fruits that eigerian choose. Then, just keep it in the refrigerator overnight and then served in the morning. Eigerians can also add nuts or seeds for added texture and nutrition.
- Fruit and vegetable smoothies: full of vitamins and antioxidants
Fruit and vegetable smoothies can also be the right option to get lots of vitamins, minerals, and antioxidants in one serving. To make a smoothie full of nutrients, Eigerian can prepare the following ingredients:
1 cup spinach or kale
1 banana
1/2 cup frozen berries (such as blueberries, strawberries, or raspberries)
1/2 cup frozen mango
1/2 cup Greek yogurt
1 cup almond milk or other milk of choice
1 tbsp chia seeds or flax seeds
1 tbsp honey or maple syrup
Ice cubes
For how to make it, put all the ingredients in a blender. Start with the liquid first, then add the spinach or kale. Add fruits, yogurt and seeds and blend until smooth. If the smoothie is too thick, Eigerian can also add more liquid (almond milk or water). For Eigerians who prefer to enjoy cold smoothies, add a few ice cubes and blend again until smooth. Pour the smoothie into a glass and enjoy it right away for the best nutritional benefits.
- Avocado Egg wholemeal bread: a combination of complex carbohydrates, proteins and healthy fats
Wholemeal bread with egg and avocado is a delicious and balanced breakfast combination, containing complex carbohydrates, proteins and healthy fats. To make it, prepare the following ingredients:
2 sheets of whole grain bread
1 ripe avocado
2 eggs
Salt and pepper to taste
1 tsp lemon juice or lime juice
Sliced tomatoes, spinach, or other vegetables
1 tsp olive oil or butter
How to make it quite easy, first Eigerian can prepare eggs, scrambled eggs, or boiled eggs. Then, prepare the avocado by crushing it with a fork until it reaches the desired texture. After that, Bake whole grain bread until browned and crispy to taste. When you’re ready, just assemble the egg avocado bread by adding slices of tomato, spinach, or other vegetables if desired.
Don’t forget to add a little salt and pepper over the eggs and avocado for extra flavor. Eigerian can also add fresh herbs such as cilantro or parsley. And the avocado egg wheat bread is ready to eat!
- Chicken porridge: filling and Rich in nutrients
Chicken porridge can be a good source of carbohydrates, which provide sustained energy to start the day. Come on, prepare the following ingredients to make a nutrient-rich chicken porridge:
1 cup rice
8 cups chicken broth
250 grams of chicken meat
2 cloves garlic
1 ginger segment
Salt and pepper to taste
Oil for sauteing
Complementary ingredients that need to be prepared are leek slices, celery slices, fried onions, soy sauce, sweet soy sauce, crackers, boiled egg slices, and chili sauce.
For how to make it, heat a little oil to saute the spices until fragrant. Then, cook the rice over low heat, stirring occasionally, until the rice becomes porridge. Then, add the shredded chicken, salt and pepper and cook for a few minutes until the chicken is soaked in the porridge. Pour the porridge into a bowl, add the complement, and the chicken porridge is ready to enjoy.
- Vegetable Fried Rice: lots of fiber and vitamins
Vegetable fried rice can also be a delicious breakfast option, filling, and rich in fiber and vitamins. To make healthy vegetable fried rice, prepare the following ingredients:
2 cups cold white rice
2 tbsp olive or vegetable oil
2 cloves garlic
1/2 garlic
1 carrot
1/2 cup frozen peas
1/2 cup sweet corn
1/2 cup red pepper
2 eggs
2 tbsp soy sauce
1 tbsp sweet soy sauce
Salt and pepper to taste
Sliced leeks
Cucumber and tomato slices
The method is quite easy, heat the oil in a large skillet or cauldron over medium heat and then saute the garlic and onion until fragrant and slightly browned. Then, add the vegetables and saute for a few minutes until the vegetables begin to wilt but are still crispy. Enter the eggs and stir the eggs until cooked and mixed with vegetables. After that, add cooled white rice to the pan and mix well. Finally, add soy sauce and sweet soy sauce, salt and pepper to taste to taste. Transfer to a plate and then sprinkle with sliced green onions, sliced cucumbers and tomatoes to complement!
- Fruit Salad with Greek Yogurt: high in Protein and probiotics
Fruit Salad with Greek yogurt can also be a fresh breakfast option, high in protein, and contains probiotics that are good for digestive health. The ingredients needed to make it are:
1 cup strawberries
1 cup blueberries
1 cup wine
1 Apple
1 banana
1 cup pineapple
1 cup Greek yogurt
1-2 tbsp honey or maple syrup
1/4 cup almonds or walnuts
1/4 cup chia seeds or flaxseed
Fresh mint leaves
How to make it, wash all the fruits and cut the fruit into pieces according to the desired size. Combine the fruits in a large bowl, then add the Greek yogurt and mix well until all the fruits are coated with yogurt. If you want the fruit salad to be a little sweeter, add honey or maple syrup to taste and mix well. After that, add nuts and seeds on top of the salad. For a fresh look, also add a few fresh mint leaves on top of the salad. Serve immediately for the best flavor and texture.
- Vegetable scrambled eggs: a good source of Protein
The next healthy breakfast menu idea is vegetable scrambled eggs. This is an excellent breakfast option because it combines protein from eggs with nutrients from vegetables. How to make it is quite simple, prepare the following ingredients:
Eggs (usually 2-3 eggs per serving)
Vegetables that Eigerians prefer (e.g. peppers, onions, tomatoes, spinach, mushrooms, etc.)
Olive oil or butter for sauteing
Salt and pepper to taste
Additional ingredients to taste such as grated cheese or herbs (optional)
First, heat a little olive oil or butter on a non-stick skillet and then saute the chopped vegetables until they are slightly wilted but still crispy. Next, pour the eggs into the same pan with the vegetables and let the eggs half Cook before stirring with the vegetables. Eigerian can also add grated cheese or spices to taste. And the vegetable scrambled eggs are ready to eat!
Also read: 9 benefits of breakfast for the body, not to be missed!
Tips For Choosing A Healthy Breakfast
healthy breakfast
Source: Eiger Adventure
Choosing a healthy breakfast will be the key to starting the day well. Here are some tips to help you choose a healthy and nutritious breakfast:
Balanced nutritional combinations: it is very important to combine complex carbohydrates, proteins, healthy fats, fiber, vitamins and minerals.