Ideas for a healthy and balanced breakfast

Is breakfast the most important meal of the day? While the experts are yet to agree on this, what does seem clear is that the most important thing is that breakfast should behealthy, balanced and provide the energy you need for your activities over the next few hours. Therefore, your breakfast should contain foods from the 3 main macronutrients: protein, carbohydrates and healthy fats.

Here are some ideas that we love that allow you to vary what you eat for breakfast. Eating the same thing all the time is boring! Obviously, if you have special nutritional needs, you should always check with your doctor or nutritionist.

Ideas for a healthy breakfast.

Oat porridge with coconut and pineapple

For this recipe you will need:

• 200 ml of unsweetened almond milk or skimmed milk.
• 30 g of oat flakes.
• 1 chopped pineapple slice (100 g).

• 1 tablespoon of grated natural coconut (10 g).

When you have the ingredients:

1. Mix the milk with the oat flakes and microwave them for 3 minutes. After 1.5 minutes, open the microwave and stir it, then let it finish cooking.
2. While the oats and milk mixture is cooling, cut the pineapple into small cubes and add them.
3. Grate some coconut or add some grated coconut from a packet, no more than one tablespoon.
4. Enjoy!

You can swap the fruit for another of your choice, e.g. berries or kiwi fruit. It is a perfect pre-training breakfast because it is packed full of energy. If you train regularly, supplementing your breakfast every day with Keriba Sport, an all-natural breakfast based on magnesium, vitamin B6 and fresh whole pomegranate extract (POMANOX) will help you to improve your athletic performance by delaying the onset of tiredness and fatigue.

Toast

This is a very common breakfast, but it is not always healthy. Here are a couple of ideas for a healthy breakfast based on nutritious, healthy and delicious toast:

• Rye bread with baby spinach, avocado and unripened cheese.
• Oatmeal bread with serrano ham, a couple of cherry tomatoes, avocado and poached egg.

Omelette

This is another popular breakfast, and there are countless versions of it. To make it nutritious and healthy you can prepare:

• A spinach omelette served with turkey cold cuts.
• Tuna omelette with peppers.
• Or a microwave potato omelette. Simply cook the potatoes (cut into very small, thin slices) in the microwave for 10-15 minutes, mix them with the egg (1-2) and egg whites (150-200 ml), season with salt and pepper and put them in the frying pan (coated with olive oil spray). You will be surprised by how good it tastes, just like the traditional version, but much healthier.

Healthy pancakes

And if you have a sweet tooth, pancakes are definitely your best bet. Just avoid using white flour and sugar.

To prepare healthy pancakes you will need:

• Oat flour
• Egg and egg whites
• Almond milk
• Baking powder
• Sweetener (sucralose, stevia etc.)

When you have the ingredients:

1. Beat the egg whites until they are stiff and slowly fold in the egg.
2. Mix the oat flour (there are flavoured ones for people with a sweet tooth) with the sweetener and the baking powder.
3. Add the above mixture to the egg whites, together with the milk, using folding movements to keep the egg whites fluffy.
4. Coat the frying pan with olive or coconut oil (preferably sprayed) and add the mixture in spoonfuls. Place over a low heat and when the pancake is golden brown, flip it over.

If you want your healthy breakfast to be a source of antioxidants, you can add berries to it or take a natural food supplement like Keriba Forte,which contains pomegranate extract (Pomanox) and which, among other benefits, delays the effects of ageing. Or you can take Keriba Duo, which, in addition to Pomanox, also contains fresh whole olive extract (Mediteanox), which improves cardiovascular health.

Start the day full of energy!