4 basic ingredients to create healthy and easy breakfast combinations all week

4 ingredientes básicos para crear saludables y fáciles combinaciones de desayuno toda la semana

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Eating a rich and healthy breakfast does not have to be complicated. Know the 4 ingredients that will save you all week, they are accessible, nutritious and delicious

Nowadays food is more important than ever and that is why nutrition can be the best ally or the worst enemy of health. Taking into account that every day we spend more money to feed ourselves, it is important to know that spending a lot is not related to nutritional quality and value of the food. In fact there are basic ingredients which are a treasure in nutrients, they stand out for their unrivaled healing properties and best of all is that they are more accessible for any pocket.

Derived from the coronavirus pandemic one way or another we’ve all been through more time at home, without a doubt it has been a clear invitation for Let’s cook healthier and more homemade. In fact, with this new reality, many people they eat breakfast, lunch and dinner at home, the truth is that with all the responsibilities of home and work on many occasions cooking becomes complicated.

The breakfast are the food of the day in which we can invest less timewith few pantry ingredients we can create simple and delicious dishes. That is why this time you will know the 4 most recommended products by nutritionists to create easy and healthy breakfasts. The great advantage is that they are very accessible food that will be useful for breakfasts throughout the week.

If you want you can always improve dishes by adding additional ingredients as is the case of the cinnamon, ginger, turmeric, brown sugar, fruit, honey and in the case of salty dishes you can contemplate adding sweet herbs, spices, garlic, onion and condiments.

The 4 essential ingredients for a good breakfast:

1. Almond milk

Milk is one of the most fundamental ingredients in all breakfast, in the last years vegetable milks they have become very popular and this is largely due to their nutritional and medicinal benefits, which are a good alternative for people who are lactose and gluten intolerant or what they want skip eating plant-based foods. Almond milk is a true wonder, light, low in calories and most versatile.

Obtained by grinding almonds and other nuts and it is related to extraordinary benefits among which its high energy intake, it is rich in healthy fats that help regulate high levels of cholesterol and triglycerides. It also stands out for its good fiber content that is related to benefits for speed up intestinal transit and combat constipationon the other hand it is a valuable antioxidant it slows down cell aging and protects the cardiovascular system.

Almond milk is the infallible ally of healthy breakfasts. Use it to prepare smoothies, hot oatmeal and in its version overnight, Pancakes and to accompany the coffee. Always is useful, nutritious and delicious.

Almond milk. / Photo: Pxhere

2. Frozen mixed berries

Berries which are also known as red or forest berries, they are probably the fruits with which more you enjoy breakfast. They are not only exquisite and fill the dishes with life, it is one of the groups of fruits richer in nutrients. They are very popular for their high antioxidant content, especially the flavonoids that they confer great anti-inflammatory properties which are of great help to combat pain and swelling, caused by various ailments. They also relate to vasodilatory qualities and that is why its consumption is a good protector of the cardiovascular system.

Its antioxidant power and richness in vitamins intervenes positively for strengthen the immune system and prevent disease, they also help eliminate free radicals. Being rich in nutrients and fiber They are low in calories and a good complement to lose weightat the same time they contribute cleansing benefits that help eliminate everything the body does not need.

Have on hand a pair of bags of frozen mixed berries It is the perfect tip to enrich breakfasts. Best of all, they are very easy to manipulate and keep their nutritional benefits intact. Normally, fresh versions of this type of fruit, such as strawberries, blackberries, raspberries and blueberriesThey tend to break down quickly. The frozen versions are perfect for always have them available and add as a attractive topping on oats, for juices and smoothies, to mix with granola and yogurt, as a good ingredient in puddings and as the best complement with toasts, pancakes, waffles and french bread.

Frozen fruits
Frozen red berries. / Photo: Pixabay

3. Nuts

The family of nuts It is considered as one of the healthiest food groups that exist. The truth is that not only they are delicious and very satisfying, thanks to its content in beneficial fats They are a great ally for decrease risk to suffer cardiovascular diseases and improve blood circulation. They are rich in fiber, plant-based protein, vitamins and minerals, this gives them great benefits for the digestive and intestinal healthl, also its minerals help control hypertension and strengthen bones and teeth.

Integrating them as part of breakfast is the perfect nutrition formula, although they are a food with a considerable contribution in calories it is perfectly justified since naturally increase energy and the physical and mental performance. They are also related to benefits for stimulate metabolism and they are a good ally to lose weight. Being a extraordinary source of protein they stand out for their content in arginine which is an amino acid that favors the good muscle tone.

The most popular nuts are walnuts and almondsalthough they are available in the market good mixes to complement breakfast and give considerable extra in nutrients in all kinds of recipes. They are a great complement in oats, cereals, granola, cookies, with fruit and all kinds of breads.

nuts
Nuts. / Photo: Shutterstock

4. Oat flakes

The oats is considered the queen of cereals and this title has not been in vain, it is one of the most valued and trending superfoods. The oats always feel good and it is one of the most complete foods that exist, versatile, delicious, abundant and most accessible to the pocket. Sor nutritional composition it’s a treasure, it is rich in slow absorbing carbohydrates, many vegetable proteins, healthy fats and a long list of vitamins and minerals.

It is recognized for the great goodness of provide healthy energy to the body, this is due to their carbohydrates they provide a great satiety and they are contributing energy in a way moderate but constant. It also intervenes positively for combat states of chronic fatigue, weakness, apathy and anxiety to eat.

Oatmeal is a great ally for regulate cholesterol levels in the blood, this is due to its content in a type of Soluble fiber which is called beta glucan. At the same time it stimulates the Thyroid glands, which actively participates in the fat metabolism. It is a good ally for control blood sugar since it stimulates the pancreas, has protective effects against various types of cancer, it is highly digestive and balances the nervous system. Oatmeal is the cereal par excellence of dnutritious, generous and healthy breakfast, is the basis for creating all kinds of recipes like bowls of oats, cookies, bread and all kinds of drinks.

4 basic ingredients to create healthy and easy breakfast combinations all week
Oatmeal Breakfast./Photo:Hello Doctor-Istock

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