The word breakfasts deriva comes from the prefix break- that expresses “rupture”, and the verb fast that means to abstain from eating. As the very etymology of the word indicates, breakfast is the meal that breaks the fast that we’ve been doing all night.
What you eat for breakfast is just as important as the hours you spend on an overnight fast. Human metabolism is subject to biological cycles and, when night approaches, it prepares for rest, decreases activity and it’s ready to repair the wear and tear of the entire day. Starting at dawn, the body begins its cycle of eliminating toxins and this process lasts between 7 and 8 hours.
It is important to allow the body to perform this function naturally and to have enough time to perform this procedure. A healthy fast is not eating food for about 10-12 hours during the night, which means having dinner early and respecting the body’s circadian rhythms. To break the fast, it is vital to select healthy foods, loaded with nutrients and correct hydration. That’s why what we eat for breakfast matters.
Start the day with a glass of water or an infusion and, a few minutes later, treat your digestive system with food that nourishes you. Instead of ultra-processed food full of sugars, industrial pastries or cereals, processed juices, etc … choose fruits, natural juices, whole cereals, nuts or quality proteins. But since we already know that theory is one thing and reality is another, we want to propose a series of breakfasts that you can prepare the day before. Because the rush in the morning is one of the great enemies of full breakfasts.
Salty breakfasts: legume hummus
Legumes are an excellent source of protein and a good way to start the day. We can prepare them in lighter versions such as hummus. This dish allows you to prepare it with already cooked legumes, so you save time and store it in the same glass jar. In the fridge it can last between 3-4 days.
We propose several versions: Chickpea hummus with roasted carrot and paprika, curried lentil hummus, bean hummus with mushrooms and parsley, beet hummus, pea and mint hummus, chickpea and avocado hummus or the classic chickpea hummus but adding natural yogurt.
All versions can be spread on toast, on good quality bread, on rice or corn pancakes, with raw vegetables such as peppers, zucchini, celery, cucumber, carrot, and that you can leave washed, cut and stored in a jar that you can carry comfortably wherever you want.
Liquid breakfasts: smoothie or milkshake
The smoothie is a breakfast that can be prepared the night before, but it must be stored in a suitable container so that it does not rust and does not lose its qualities and nutrients. The best materials to preserve them are stainless steel bottles, which do not let light through and, as an added positive point, have a long shelf life. Another option is to store it in glass and immediately put it in the fridge.
To prepare the shakes, combine a liquid base such as plant milk, animal milk or water with a cereal or seed, such as oatmeal or chia. Add a fruit, a vegetable and, if you want, a spice that you like like cinnamon or ginger. To prepare them you just have to wash the fruits and vegetables, peel them if they are not organic and mix everything together.
We suggest the spinach, avocado and apple smoothie. The coconut milk, spinach, banana and oatmeal smoothie. Coconut, vanilla, mango or citrus milk shake, chia seeds and lamb’s lettuce. An almond milk shake, spinach, ripe pear, a frozen banana and cinnamon. A smoothie of cucumber, fresh mint, frozen ripe pineapple, a piece of avocado, a little celery, dates and water to taste. A watermelon, red pepper, beet, raspberry, parsley and ginger smoothie. And as a last proposal, kale cabbage, ripe banana, ripe mango, lemon, a spoon of protein and coconut water to taste.
Breakfasts for yogurt lovers
There are many ways to have a complete yogurt for breakfast and the key is in the accompaniment. Choose a yogurt that you like as a base and add to the natural one: coconut, oatmeal, soy, sheep’s milk, goat’s milk, cow’s milk, etc. If you choose a yogurt of animal origin, make sure that it is not skimmed to obtain all its nutrients. Now is the time for imagination. Our proposals are many:
Yogurt with applesauce with toasted pistachios or Brazil nuts: Prepare the applesauce, cutting the fruit into cubes and putting them on the fire with cinnamon and lemon peel. Peel the pistachios, chop them and toast them in the pan. Add the compote at room temperature and the nuts.
Yogurt with pear and hazelnuts: Wash and dice a pear. Peel, chop the hazelnuts and toast them. Mix everything with the yogurt along with the cinnamon.
Yogurt with figs and walnuts: Wash and chop the figs. Peel and chop the walnuts. Mix everything with the yogurt, along with a little lemon zest.
Yogurt with peanut butter and banana: For this version, the coconut yogurt is delicious. Peel the banana and cut it into small pieces. Mix with the yogurt, add the cinnamon and a tablespoon of 100% natural peanut butter.
Porridges and bowls
Finally, we propose you another breakfast that is prepared the night before and that has all the necessary nutrients to perform all morning and not arrive hungry for lunch. Like the previous options, imagination to power. There are many possible alternatives, but you should always keep in mind the master combination: cereal, protein, and fiber.
Oatmeal, peanut butter and banana porridge: Add 4 tablespoons of oatmeal in a saucepan, a pinch of salt and when toasted, add 200ml of the milk of your choice, cinnamon and lemon zest. Stir until thickened. Add a teaspoon of natural peanut butter. Take it off the heat, let it cool and put it in the fridge. The next day, heat it if you want (you may need to add a little more milk) and add the slices of a banana.
Chia and blueberry bowl: To prepare this breakfast you can use a recycled glass jar. Add three tablespoons of chia to the container, a little lemon zest, cinnamon, and coconut milk to cover three fingers above the chia. Close the jar and shake it to mix. If you prepare it in the afternoon, at night shake it again and add more milk if the mixture requires it (it should be gelatinous). The next day, add some blueberries, some walnuts and you already have your breakfast. It is a recipe that does not take more than 3 minutes to prepare. If you prefer, you can combine chia and oats, cocoa, other fruits and nuts.