Healthy breakfasts to start the day with energy (and without spending much)

It is not a myth that Breakfast It is one of the most important meals of the day.

Its importance is that it is the first meal after a long period of fasting. Although there is no specific time to do so, it is important to pay attention to the first foods that the body ingests, since they provide the nutrients and energy necessary for the day.

A balanced breakfast, in addition to replacing blood glucose levels —Principal source of energy for the brain and muscles -, It helps improve concentration, physical and mental performance, and regulates appetite.

According to nutritionist Mónica Cristina Pinto, The most important thing about breakfast is that it contains sufficient protein, in addition to vitamins, minerals and fiber to complete the contribution of energy that the body needs.

“Of course, carbohydrates also give energy to the body, but that nutrient can be obtained from vegetables or fruits,” says Pinto.

What ingredients includes a healthy breakfast?

“The best breakfast I can recommend are The eggs. It is a fairly accessible meal, which one prepares it at home; It doesn’t have to be face “says Pinto.

Besides, Their versatility in preparation allows them to combine with other ingredients such as tomato, onion, grated zucchini, grated carrot, pepper chile, mushrooms, güisquil, ejote, spinach, watercress or chard, To create a nutrient rich breakfast that will provide the necessary energy to perform during the day.

Likewise, eggs can be prepared in different ways. According to Pinto, the key is to use an adequate pan to avoid excessive fat.

“To the eggs could also be added a chirMol or a pico of rooster, which will provide a touch of different flavor and include vegetables,” adds Pinto.

With respect to carbohydrates, the nutritionist recommends:

• Beans in its different preparations
• Bananas
• Tortilla
• Sugar without sugar
• Yogurt

As for fruits and vegetables, the nutritionist Marifer Noriega, of the Guatemalan Social Security Institute (IGSS), states that They are essential for their fiber content, vitamins, minerals and antioxidants, which strengthen the immune system and improve digestion.

Noriega Recommend fruits such as bananas, papaya, pineapple, melon and apple, since they are accessible and available in Guatemala throughout the year.

To this recommendation, Pinto adds seasonal fruits since they can also be a good option.

However, The nutritionist does not advise breakfast only fruit, since, so that breakfast is complete, it must include at least a protein and a carbohydrate.

Finally, in relation to fats, Pinto suggests avocado or even the oil that is used to cook the egg, provided it is consumed in moderate quantities.

For its part, Noriega also recommends Mania, Linaza, Pepitoria (ground pumpkin pepita) and vegetable oil as healthy fat sources.

Easy Breakfast Recipes for Day

Morning haste are part of the daily routine of many Guatemalans, which makes breakfast relegated to a meal that does not provide the necessary nutritional elements.

The recommendation of the nutritionists is to leave breakfast the night before, so that in the morning it is only necessary to heat it or advance the process as much as possible, and thus not subtract time from other activities.

According to Pinto, preparing them in advance has no contraindication or nutrients are lost. “On the contrary, I suggest the people who run all the time to prepare their breakfast in advance to save that time and ensure balanced and nutritious diet,” he says.

The experts provide the following recipe ideas for breakfast:

1. Eggs with vegetables

Ingredients:

• 2 eggs (or more, according to requirement).
• Vegetables to taste: tomato, onion, pepper chili, spinach, grated carrot, grated zucchini, guisquil, ejotes.
• Salt and pepper to taste.
• Spray oil or minimal amount of cooking oil.

Preparation:

1. In an non -stringent pan, add the selected vegetables and sauce them slightly.
2. Add the eggs and mix well (they can be scrambled, crashed, pools or hard).
3. Kitchen until the eggs are at the desired point.

2. Natural yogurt with fruits and granola

Ingredients:

• Natural yogurt (without sweeteners or jams).
• Half cup of chopped fruit (optional: apple, strawberries, bananas).
• Granola low in sugar (¼ cup).

Preparation:

1. Serve the yogurt in a container.
2. Add the chopped fruit and mix.
3. Add the granola just before consuming to maintain its crispy texture.

3. Egg salad

Ingredients:

• 2-3 hard eggs (according to requirement).
• Lettuce.
• Grated carrot.
• Avocado (optional).
• Gallo peak (tomato, onion, coriander and lemon).
• Updated beans (optional).

Preparation:

1. Peel the hard eggs and sliced ​​them.
2. In a bowl, mix lettuce, carrot, avocado and pico de rooster.
3. Add the eggs and beans if you want them.
4. Mix well and serve.

4. Oatmeal soaked with yogurt and fruits

Ingredients:

• ½ cup of oatmeal.
• Natural yogurt and/or milk.
• Chia (optional, to give consistency).
• Fruits to taste (bananas, strawberries, apple).
• Marañón seeds or chopped almonds.

Preparation:

1. Soak the oats in yogurt or milk during the night.
2. At the time of consuming, add chia, fruits and seeds.
3. Mix well and enjoy.

5. PANQUES

Ingredients:

• Flour for sugar -free pancakes (preferably with oatmeal).
• Water or milk to mix.
• Fruits to accompany.
• Yogurt or cottage cheese.
• Maple honey without a sugar or honey (optional, according to diet).

Preparation:

1. Mix pancake flour with the chosen liquid until you get a soft dough.
2. Cook in a non -stick pan on both sides until browning.
3. Serve with yogurt, cottage cheese and fruits.
4. Sprinkle with honey according to your preference.

6. Toasted with avocado and egg

Ingredients:

• 2 slices of roasted bread.
• Maduro avocado.
• Egg (prepared to taste: starry, poached or scrambled).
• Vegetables to taste: lettuce, spinach, grated zucchini, arúgula.
• Cottage or cottage cheese.

Preparation:

1. Get the slices of bread.
2. Spread the avocado on each slice.
3. Place the selected vegetables on top.
4. Add the prepared egg and end with a small portion of cheese.

7. Natural yogurt with apple and tortilla with egg and chirmol

Ingredients:

• 1 cup of natural yogurt.
• 1 chopped apple.
• 1 tortilla.
• 1 scrambled egg.
• CASERO CHILEMOL (tomato, onion, coriander and lemon).

Preparation:

1. Mix the natural yogurt with the chopped apple.
2. In the tortilla, place the scrambled egg and the chirmol.
3. You can prepare chirmol in greater quantity and cool it for future portions.

8. Smelled eggs with chirmol

Ingredients:

• 2 eggs.
• 1 teaspoon of vegetable oil.
• Chirmol (tomato, onion, coriander and lemon).
• 1 tortilla.
• ½ cup of chopped fruit.

Preparation:

1. In a pan with oil, prepare the crashed eggs to the desired point.
2. Serve accompanied by chirrmol and tortilla.
3. As a complement, enjoy the half cup of fruit to taste.

9. Wrap of eggs and vegetables

Ingredients:

• 1 flour tortilla.
• 1 scrambled egg.
• Spinach and lettuce to taste.
• Grated carrot.
• Cooked beans (optional).
• Castel (optional).

Preparation:

1. Hot the tortilla and place the egg scrambled in the center.
2. Add spinach, lettuce, carrot and beans.
3. If you want, add cottage cheese.
4. Roll and serve.

10. Egg and ham sandwich

Ingredients:

• 2 slices of bread.
• 1 scrambled egg.
• 2 slices of turkey or chicken ham.
• Lettuce and tomato.
• Avocado (optional).

Preparation:

1. Take the bread.
2. Place the scrambled egg and the slices of ham between the slices.
3. Add lettuce, tomato and avocado.
4. Serve immediately.

In the case of sandwiches, Pinto always recommends including a protein source and avoiding ingredients such as mayonnaise or excess ketchup.