Top 3 healthy breakfasts

Food that gives energy is the best food. Food should be natural, if possible organic and minimally thermally processed, and preferably fresh. One of the popular principles of healthy eating is: “From easy to difficult, from simple to complex.” This means that you should start your day with light foods and end with heavier ones. I advise you to first consume fresh vegetables, berries, fruits (can be in the form of straight-pressed juice or smoothies), then eat salad and only then - cooked food. Morning is a time of cleansing, so the ideal breakfast is one that is filled with energy and vigor. [readalso_posts_short ids="23322"]

Recipe No. 1

Smoothie bowl made with spinach, banana, homemade hazelnut milk, spirulina, organic freeze-dried pineapple and golden and brown flax seeds. Garnish with turmeric, pollen, black currants and strawberries. Pay attention to nut milk. It is an excellent source of plant proteins, healthy fats and B vitamins. What are the properties? - stimulate brain function and improve memory; - are a source of thiamine (vitamin B1); - contain “good” fats that perform protective, thermoregulatory and energy functions; - reduce the level of glycated hemoglobin, improve cell sensitivity to insulin, reduce insulin resistance and the progression of diabetes mellitus. I believe that a holistic approach to living a healthy life includes being aware of what's on your plate and what effect it will have on your body. The most interesting thing is that this awareness does not limit, but on the contrary, it gives a choice. [readalso_posts_short ids="22966"]

Recipe No. 2

Yeast-free gluten-free buckwheat bread with a teaspoon of thick coconut milk with the addition of raspberries and juicy cherries, sprinkled with golden and brown flax seeds, as well as pollen. Sprouted mung bean with pollen on yeast-free gluten-free buckwheat bread with coconut milk and a pinch of pink Himalayan salt. Let's calculate the calorie content of such sandwiches: 1 buckwheat bread without yeast and gluten (23 kcal) + 1 teaspoon of coconut milk (17 kcal) + 10 g of sprouted mung bean (3 kcal) + pollen + pink Himalayan salt = 43 kcal. 1 buckwheat bread without yeast and gluten (23 kcal) + 1 teaspoon of coconut milk (17 kcal) + 10 g cherries (5 kcal) + 10 g strawberries (3 kcal) + pollen = 48 kcal. In one meal you can eat not one such healthy & tasty sandwich, but four. And get not only a balance of vegetable light proteins + good fats + slow and fast carbohydrates, but also satiety for several hours. Sugar levels (and therefore insulin) remain unchanged. [readalso_posts_short ids="24499"]

Recipe No. 3 - for the weekend

With it you can stand at the window, peering into the early morning. With it you can wrap yourself in a soft robe and dive back into bed. You can take it with you in the car and have breakfast on the way to training. Place perfectly peeled orange fillet on the bottom of a transparent glass, top with chia seeds, flax seeds and small pieces of banana in coconut milk. Sprinkle generously with pomegranate seeds. Add another layer of chia and banana in coconut milk, pre-combining them with frozen spirulina and a drop of floral honey. Remember that chia and flax seeds contain a balanced portion of Omega-3 fatty acids. These are the body’s lifesavers, because they: - improve the condition of the skin, hair, nails; - reduce the level of bad cholesterol; - destroy viruses and bacteria and even prolong youth. And these small grains also contain a lot of calcium, which is especially necessary for children (whose bodies are actively growing) and athletes. This calcium, unlike milk calcium, is absorbed much better. It would seem: just a spoonful of seeds, but no - a whole range of vitamins, minerals and microelements that are necessary for the functioning of the body. [readalso_posts_short ids="1498"]