5 Recipes for Breakfasts Starting the Day with Warmth

Commencing the day with a delectable, satiating morning meal is unquestionably a good start to the day. Such a breakfast will appease your hunger and sustain energy until noon. Nevertheless, it is crucial to remember the three fundamental components - proteins, fats, and carbohydrates. This will enable you to prepare a balanced breakfast, thereby augmenting your sense of satiety after eating. Whole-grain bread, oatmeal, buckwheat, or brown rice are excellent sources of carbohydrates. Milk, yogurt, kefir, buttermilk, quark, country cheese, cold cuts, fish are products that provide protein. For individuals who do not consume meat and animal products, it is advisable to obtain protein from legumes or soy. Oils, seeds, avocados, or nuts can serve as sources of fats. A hot breakfast can be prepared in both a savory and a sweet version. However, it is crucial to consider a substantial amount of vegetables in savory dishes, adding, for instance, tomatoes, cucumbers, bell peppers, or lettuce. Sweet dishes should be enriched with fruit, ideally seasonal ones. They are a source of numerous valuable vitamins and minerals. To further amplify the warming effect of breakfast, it is worth resorting to spices - particularly those with a spicy flavor such as cinnamon, ginger, or cloves. They will impart an unforgettable flavor and aroma to the dish. For savory dishes, pepper, garlic, or hot pepper can be employed.

Preparation time: 20 minutes Ingredients (per serving): – whole grain bread – 2 slices (80 g), – eggs – 2 pieces (100 g), – chicken breast pieces – 2 pieces (40 g), – onion – piece (20 g), – hot pepper – portion (2 g), – olive oil – spoon (5 g), – tomato – 1 piece (150 g), – parsley – spoon (5 g), – salt – pinch (0.2 g), – pepper – pinch (0.2 g). Preparation: 1. Chop the onion and the hot pepper into small pieces. 2. Toast the whole grain bread in a toaster. 3. Heat olive oil in a pan and sauté the onion and the hot pepper. 4. Add the eggs to the pan and scramble until set. 5. Place the chicken breast pieces and the scrambled eggs on the bread. 6. Garnish the dish with the tomato and parsley. 7. Season with salt and pepper. Nutritional value (per serving): – energy: 438 kcal, – protein: 27.6 g, – fat: 16.9 g, – carbohydrates: 48.2 g.

Preparation time: 15 minutes Ingredients (per 1 serving): – almond drink – cup (240 ml), – oat flakes – 5 tablespoons (50 g), – flaxseed – tablespoon (5 g), – apples – piece (170 g), – walnuts – 3 pieces (12 g), – cinnamon – ½ tablespoon (2 g), – cocoa – spoon (5 g). Preparation: 1. Pour almond drink into a pot and bring to a boil. 2. Then add oat flakes, flaxseed, cinnamon, and cocoa, and cook for 5 minutes. 3. Cut apples into cubes, chop nuts. 4. Transfer the finished porridge to a bowl, add fruits and nuts. Nutritional value (per serving): – energy: 361 kcal, – protein: 8.3 g, – fat: 15.0 g, – carbohydrates: 51.2 g.

Preparation time: 25 minutes Ingredients (per serving): Buckwheat groats - 5 teaspoons (75 g), Milk - glass (240 ml), Pear - piece (150 g), Erythritol (sweetener) - spoon (5 g), Almond flakes - 1½ teaspoons (15 g), Spice mix - ½ teaspoon (2 g), Cinnamon - ½ teaspoon (2 g). Preparation: 1. Rinse buckwheat groats several times in cold water. 2. Place in a pot, add milk, a spoon of erythritol, and spices. Bring to a boil and simmer for about 15 minutes. 3. Transfer the cooked buckwheat porridge to a bowl. 4. Serve with sliced pear and almond flakes. Nutritional value (per serving): - Energy: 453 kcal, - Protein: 18.3 g, - Fat: 13.4 g, - Carbohydrates: 66.5 g.

Preparation time is 20 minutes. Ingredients (per 1 serving): Rustic bread – 2 slices (60 g), Mozzarella cheese – 1⁄2 piece (60 g), Tomato – 1 piece (170 g), Olive oil – 1 tablespoon (5 g), Garlic – 1 clove (5 g), Pepper – a pinch (0.2 g), dried Oregano – a pinch (0.2 g), dried Basil – a pinch (0.2 g). Preparation: 1. Preheat the oven to 180°C. 2. Press the garlic clove through a press, mix with olive oil and spices. 3. Cut the tomato into cubes, bring to a boil and mix with the sauce. 4. Cut the mozzarella cheese into thin slices and place on the bread. 5. Place the bread with cheese in the oven and bake for 5 minutes. 6. After this time, place the tomato cubes on the bread and bake for another 2-3 minutes. Nutritional value (per serving): – Energy: 412 kcal, – Protein: 21.1 g, – Fat: 16.2 g, – Carbohydrates: 49.6 g.

Preparation time: 20 minutes Ingredients (per 1 serving): apple piece (170 g), oatmeal spoon (10 g), rye flour 2 tablespoons (25 g), milk 1/2 cup (120 ml), egg piece (50 g), baking powder 1/2 teaspoon (2 g), olive oil spoon (5 g), frozen strawberries handful (100 g), erythritol cup (5 g), water 3 tablespoons.