Nutrition

Breakfast: Fast recipes under 20 minutes

Each of us hits those mornings in which he has to check a lot of tasks. You do not even know why to start up for the first time, you’re upset, you take a cup of coffee, pull a shirt on you, look for lip balm, perfume, it’s all a chaos, but breakfast? Most of the time, we forget to eat at home and pick some snacks on the run, on our way or even skip this important day of the day.

Beginning your day with a nutrient-rich meal is a very healthy habit for your body. And if your breakfast is made up of recipes containing fiber, antioxidants and omega-3, the quality of your health is assured. Since the main problems among Americans, both women and men, are heart problems, diet can play an extremely important role in changing lifestyle to avoid the presence of these risks. Here are some simple and delicious ideas to help you pay attention to your heart’s health.

Healthy Breakfast Recipes: Papaya Cereals

Servings: 1

Preparation time: 10 minutes

Ingredients:

  • 43g of oats
  • 230ml of hot water
  • a cinnamon powder
  • 64g coconut yoghurt
  • papaya
  • 32g granola
  • 1 teaspoon of vanilla protein (optional)

Preparation: Put the oats, cinnamon and hot water in a pot and allow the ingredients to soften. In a bowl add coconut, papaya and granola yogurt.

Healthy breakfast recipes: Blueberries and cocoa pudding with chia seeds

Chia pudding is an ideal option for breakfast, because it can be left overnight in the refrigerator to prepare, without losing any time in the morning. Chia seeds are the ideal source of soluble fiber and omega-3 containing small amounts of protein. In turn, cocoa is rich in magnesium, a mineral that plays an important role in over 300 enzymes used in processes such as DNA and RNA and contains proteins.

Servings: 2

Preparation time: 20 minutes

ingredients:

  • 128g chia seed
  • coconut milk say almonds
  • 64g blueberries
  • 85g cocoa
  • maple syrup or honey (optional)

Preparation: Combine milk with chia seeds and a sweetener, mix and leave the composition in the refrigerator for 20 minutes until it forms as a gel. Blend occasionally all this time. Add blueberries and cocoa.

Healthy breakfast recipes: Smoked salmon with potato toast

Smoked salmon is an ideal source of protein and omega-3. Consuming foods rich in fatty acids can help lower triglycerides and tension, ie eliminate the risk of heart disease. Omega-3 fatty acids reduce inflammation and improve cardiovascular and brain health.

Serves: 4

Preparation time: 15-20 minutes

ingredients:

  • 1 large sweet potato
  • 1 teaspoon of hummus
  • 100g smoked salmon
  • fresh parsley

Preparation: Cut the potato into thin slices and put it in the toaster for 5 minutes. Add humus above and smoked salmon with parsley.

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