6 great recipes for delicious and healthy breakfast!

6 great recipes for delicious and healthy breakfast!

Every right-minded person, who cares about his health, should know that his organism needs quality and healthy food for a good tone and energy. Food is one of the three most important components for healthy life. The other two are physical exercises and good recovery – sleep and rest.

Breakfast Is one of the most important meals of the day – old, but gold rule! As you may know, I’m a fan of the carbohydrates and I think that the first meal of the day has to contain carbohydrates and proteins. My clients often ask me what should they eat for breakfast and I decided to write an article about the variety of recipes that I consume lately.

In the programs that I prepare for my clients, I often add that kind of breakfast: 

4 egg whites, 1 yolk + one of the listed:
– 50 g oat flakes
– 150 g batata (sweet potato)
– 1 slice of whole meal bread
and other carbohydrates.

 The most common questions, which my clients ask me, are “How should I consume boiled eggs? I barely can swallow them” or “I can’t stand oat flakes. May I consume them with milk?”. My advise for you is to experiment and to insert a little imagination in the combination of food.

I present you my choice for healthy start of the day.

  1. My patented muffins with cinnamon and stevia
Marina Dekova

Marina Dekova

The great thing about this breakfast Is that you can prepare it for a few days ahead, because they become more delicious after a while in the fridge.

Products for 1 portion:

50 g oat flakes

4 egg whites

1 yolk

Cinnamon

Liquid stevia

½ tea spoon baking soda

You blend all the products and you spread the mixture in muffin shapes. Beforehand you warm up the oven on 150 degrees and then you put them to bake for 20 minutes. The muffins should stay a slightly raw at the upper part, because this makes them creamy. This breakfast can be the perfect substituent of the sweets, if you want eat healthy.

With the same mixture you can make also a delicious pancake. You’ll only need a pan with a nonstick covering. After the pan is heated up, you outspread the mixture. When it is baked from the one side, you turn it around thoroughly until it is ready.

  1. Number 2 in my list of favourite breakfasts Is potato pancake. It becomes very tasty with a white or sweet potato. The only difference between the two types of potatoes is in their glycemic index. The white potatoes are faster carbohydrates, so there is a possibility to get hungry faster. That is why I recommend you the batata.
Marina Dekova

Marina Dekova

To make this pancake you have to shred 100-150 g potato and to mix it with the eggs (4 egg whites and 1 yolk). You outspread the mixture over a heated pan. And again when it is baked from the one side, you turn it around thoroughly until it is ready.  You can add a tomato to this breakfast.

  1. The third breakfast in my list is very fast for preparing – salty pancake. For the mixture you use the same known food – oat flakes and eggs. The difference in this recipe is that the spices you can use are savory, rosemary, salt and others.

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   4. Salty cake

This recipe is a little more complicated. The difference in the ingredients here is that we add a little dairy products. This recipe is suitable if you have more free time to do it. If you don’t have any issue with consuming diary products, you can consume it daily.

solenkeks

Products you need:

40 g oat flakes
2 egg whites
1 yolk
50 g nonfat cottage cheese
100 g yoghurt

You mix the products until they become homogeneous mixture. Then you put it in a panful in the preheated oven and you bake it for 20 minutes. Delicious!

  1. One of my favourite recipe was told to me by an amazing client I work with. It is for applecake.

Products you need:

40 g oat flakes
4 egg whites
1 yolk
½ medium sized yellow or red apple
Cinnamon
Stevia
½ tablespoon Chia

Marina Dekova

Marina Dekova

You mix and stir all the products, except the apple, and you spill the mixture in a cake shape. Then you add the stripped and sliced apple. You bake for 40-50 minutes at the preheated oven. You should know that if the pan is shallower, the cake will be ready for a shorter time. Of course, you have to keep an eye on it periodically.

  1. The last breakfast in my daily routine are scrambled eggs, which is suitable for consumption with 1 slice whole grain bread. You can add you favorite savory spices, spinach and cherry tomatoes.
Marina Dekova

Marina Dekova

I advise you to diversify your daily menu, otherwise you will get sick of eating the same food.

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