Composing a full meal ...
I have many times mentioned how important I consider the breakfast meal to be and how necessary it is to provide our body with energy throughout the day. Our first meal must be healthy, satisfying and very nutritious. That's what will keep us productive, full of energy and full until the afternoon. In addition, a healthy breakfast, activates our metabolism, feeds our body with essential nutrients and vitamins and helps control our weight.
It is no accident that scientific research indicates that those who eat breakfast have lower and healthier weight by those who avoid it. Eating a rich meal when we wake up, reduces the chances of eating more meal during the day and even more avoid unnecessary snacks , which are usually unhealthy and full of empty calories.
Many people often ask me "well, how do you make all these nice meals?", "I want to do it, how do you do it?" or "what a nice breakfast, I'm bored of eatingt milk with cereals." Or others tell me "I don't have time for all this, I prefer to buy something from the bakery."
So let's make together one of my favorite morning meals so that you can see how simple, easy, delicious and super nutritious it is! And because, as we know, for a meal to be complete it should contain carbohydrates, proteins and healthy fats, we will need:
Greek, nutritious, delicious. The choices are limitless and able to satisfy even the strangest taste. It is an excellent source of high biological value proteins, carbohydrates and low fat. This combination will cause saturation and will keep us full for a long time during the day.
→Choose the ones which claim “yogurt” on the label and avoid the ones with fruit flavors and syrups which are full of added sugar.
It is the main ingredient fro a healthy breakfast. But we should be very carefull in which product we choose to buy as the majority of them are with “added sugar”, even if the labels on the products claim the opposite. Labels such as “high in fiber” or “low-fat”, or “whole wheat” does not mean that they do not contain high sugar amounts.
I recommend that you should try make your own breakfast granola with no preservatives and other additives, with no extra sugar (you may find a very easy recipe for a delicious sugar-free granola on the blog in a previous post). It is much easier than you think.
Choose the ones you like most, without any restrictions. Besides, there are no fruits that make us fat (no one ever gained weight because he ate fruits). Each one has its own nutritious value. They are rich in fiber (which means slow absorption of blood glucose, delayed digestion, reduced fat absorption and lasting saturation), vitamins, minerals and water.
Do not forget that according to the World Health Organization, it is recommended to consume 3-5 portions of fruit and vegetables in a daily basis. So let's get started this morning.
Honey is considered to be a nutritional treasure for man. It is known for its powerful antiseptic and antioxidant properties and is rich in nutrients, such as vitamins, potassium and calcium. In addition, the Greek honey is worldwide known for its exceptional quality. There are many types of honey on the market to cover every taste and need.
I personally prefer organic fir honey, as it is the only one that does not crystallize and has great antioxidant properties. Honey will offer the necessary sweet taste at our breakfast as it suits well with yogurt and fruit.
One of my favorite ingredients (as the almond butter too) which I use very often in my recipes. Peanut butter has a high content of beneficial fatty acids, vitamins (B complex vitamins, vitamin E), zinc and magnesium. It is also an excellent source of proteins and folic acid.
Scientific studies have shown that peanut butter helps to boost our metabolism, to improve muscle function and enhance our memory. Its great taste gives an extra flavor every dish that accompanies it. Beware of excessive consumption because it is a calorie-rich food.
Let's set up our breakfast jar:
You will need a jar (or a glass) and only one minute from your time.
A nutritious breakfast mealis everything you need to start your day in the best possible way!
Molecular biologist - nutritionist