Breakfast bars

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Servings: 15

Preparation time: less than 30 minutes

RECIPE PREPARATION "Breakfast" bars:

Mix all the ingredients and form a dough, adding a little water to bind the dough and not stick to your hands (for this we may need a little more rice flour).
Form the bars, place them in the tray lined with baking sheet and put them in the oven heated to 180 degrees for 20 minutes.

The importance of serving an energizing breakfast

Many people who want extra energy at the beginning of the day tend to resort to coffee. The problem is that although this drink stimulates the metabolism, its effect is not lasting. In addition, coffee cannot provide us with all the nutrients we need to cope with the new day.

By opting for an energizing breakfast without dairy, flour or sugar, you will reap many health benefits.

  • You will feel full all morning and avoid snacks.
  • You will be able to serve a few snacks throughout the day without experiencing a nutrient deficiency. The breakfast below is a complete meal.
  • It activates the metabolism in a healthy way and facilitates calorie burning.
  • At the same time, the next breakfast stimulates bowel movements.

5 healthy breakfast recipes that give children energy

A healthy and energizing breakfast is the first step to a successful day. Schoolchildren, in particular, need a lot of energy. The strict schedule, fixed and morning classes and new subjects make them tired. What can we do to support them? The classic breakfast is very helpful.

First of all, don't neglect this meal! No matter how difficult it is to wake up, breakfast must be a constant in the program of the little ones, as well as in that of the parents. Here are five delicious dishes, suitable for any whimsical breakfast.

Breakfast Bars - Recipes

Breakfast is part of a healthy ritual for any of us. That is why it is very important that the first meal of each day is extremely healthy and nutritious.

Most of the time, at breakfast we are limited to omelettes or sandwiches made in a hurry. However, these are not very good choices. Those from Care2 they give us 10 suggestions for very healthy breakfasts that are definitely worth a try.

1. Dietary yogurt with bananas and cashews - the choice of a yogurt must be made very carefully. Pay attention to nutritional information. Preparing this type of breakfast is very simple. Slice the banana into small pieces that can be mixed with cashews and yogurt.

2. Oatmeal with pumpkin - a very healthy combination, which contributes to a correct and easy digestion. For taste, you can add a tablespoon of honey or a little sugar.

3. Avocado with toast - Instead of ordinary butter, you can spread a homemade avocado paste on a toast with lemon and honey.

4. Smoothie & # 8211 a very simple smoothie recipe means to mix banana with spinach and parsley or bananas with strawberry and other fruits. Basically, you can create any type of smoothie with your favorite fruits.

5. Tofu in the form of an omelet - a recipe that requires a little more preparation time in the morning. If you have it, you can make a tofu with two eggs, garlic, olive oil, milk and a few tablespoons of water.

6. Chia Pudding - chia seeds have a high nutritional value. The Chia Pudding recipe is similar to any other for making a pudding.

7. Currant cakes - it is advisable to prepare them the night before and you can use plenty of milk for a finer taste. Just make sure to slice the currants well for each cake.

8. Oats - in the morning you can use oats in almost any dish. The simplest method of preparing oats is to mix it with milk and egg to obtain a nutritional paste that can be cooked in the oven.

9. Vegan omelet - use organic eggs and soy milk together with parsley and oregano. The mixture is similar to that of a normal omelet. The taste is extraordinary and the nutritional value is excellent.

10. Granola bars - these bars can be prepared in the evening. You need oats, a little flour, salt, milk, cinnamon, candied fruit, nuts or any other fruit. The whole mixture is shaped according to everyone's imagination and put in the oven.

Healthy and nutritious breakfast

Breakfast is a very important meal - it can either make or break your day. We need to make sure that breakfast contains all the necessary food. From them the body can extract the nutrients it needs to function perfectly. For this reason, the first meal of the day must be healthy, tasty and nutritious at the same time.

Therefore, it must contain carbohydrates, lipids and proteins. When choosing the products to eat in the morning, we must take into account a few factors:

-activities during the day

-but especially about the state of health


-Children will always eat less than adults

-Avoid toast, cold cuts and white bread

-Pancakes, donuts, pies and all other such products are harmful to the body. If eaten in the morning or in the evening, before bed, they are even more harmful.

-Fast food and mayonnaise should be avoided

-Carbohydrates are found in vegetables and whole grains

-The body can extract the necessary lipids from olive oil and fruits such as almonds, walnuts and cashews

-The most suitable proteins for breakfast are found in low-fat dairy products and eggs.

Recipes for a healthy breakfast

We made a small selection of recipes for a breakfast from which to get our necessary nutrients. I don't have a lot of pictures yet, because I didn't want to waste food just to exemplify the article. But I will make updates as I prepare other recipes for breakfast. What you will find in the list below is suitable for both the adult and the child's meal. Keep in mind the quantities, of course.

We have prepared a list of ingredients from which you can prepare a quick, rich, healthy and good-looking breakfast. Do not miss fried bread, soft boiled egg, tomatoes, cucumbers and dried fruit. Also, don't forget butter, honey, milk, tea, fresh fruit, cucumbers, bell peppers, parsley and dill. And some recipes for a healthy breakfast, because the day has to start strong.

1. Breakfast recipe with cheese and bell pepper

Slightly salted Telemea cheese mix well with dill, a drop of olive oil and sesame and / or sunflower seeds. The feta cheese also goes very well. So fill a green bell pepper with this mixture. Cut horizontally so that round slices result. A boiled egg cut in two halves and the intermediate bread complete this recipe. It is simple, tasty, good-looking and healthy and easy to prepare.

2. Breakfast recipe with egg, butter and jam

It is probably the simplest and most suitable recipe for breakfast. Boil a soft-boiled egg, grease the wholemeal bread with a little butter and marmalade. It goes perfectly with a tea slightly sweetened with honey and flavored with a slice of lemon. So, here's how I make boiled egg.

3. Breakfast recipe with fried bread, boiled egg and fresh oranges

This is my favorite recipe. As you may have already noticed, I chose to recommend the morning meals that included the boiled egg. Why are you proud? Because it is a healthy food, easy to prepare, tasty and full of nutrients. Soft boiled egg and fried bread on the stove over which a slice of butter is placed. Top with a glass of fresh oranges. These may be enough until the next meal.

4. Breakfast recipe with Greek yogurt, honey and whole grains

I have chosen to offer you today the simplest and healthiest recipes that anyone can prepare. Mix Greek yogurt with a little honey and whole grains. Like & # 8220desert & # 8221 eat a banana. But do not forget that the body needs exercise in addition to food.

5. Breakfast recipe with milk, cheese and bell pepper

Warm, unsweetened milk, slices of cheese and red bell pepper. Add a wholemeal bun and a nectarine / apricot / peach. They can provide you with the necessary nutrients. In addition, this breakfast does not need to be cooked and is very tasty and quick to prepare.

6. Homemade liver pate breakfast recipe

This recipe is very filling and the ingredients can be arranged at the table in various models. Why? Because the most appetizing aspect means a breakfast eaten with pleasure. Black and / or intermediate bread greased with homemade liver pate. You can put a slice of tomato on top. You can finish the meal with an apple and a smile.

7. Breakfast recipe with boiled egg and sweet cheese

Cut the soft boiled egg into small pieces. Mix with the sweet cheese and a little olive oil. Sprinkle Parmesan on top. It is eaten with slices of bread with seeds and fresh cucumber. A fresh orange or even some dried fruit at the end will turn this meal into a delicacy. But don't forget to prepare the right portions.

8. Breakfast recipe with cheese, olives, meatballs and tomatoes

Sometimes I prepare this simple and nutritious recipe for breakfast. A meatball, half a tomato and a few slices of cheese. I add olives, radishes and green onions. Top with a stick of sunflower seeds. In the end I eat a few grapes.

So, as you noticed, we only selected recipes for a healthy breakfast. So, we have quick, easy to prepare and tasty recipes that can be eaten by the whole family. I'll leave you with the summer recipe. It is the cheap, filling, tasty and easy to prepare food that I sometimes cook for breakfast.

But don't forget that a healthy life means exercise, food and well-being. I wish you healthy snacks and good appetite!

5. Hyperprotein raw truffles with hemp and carob seeds

If you are the kind of person who is not used to preparing breakfast every morning or if you like to enjoy a sweet snack during the day, then I highly recommend these raw hyperprotein truffles with hemp and carob seeds! These truffles taste great, are healthy and will give you the energy you need to start your day strong!

Why raw honey and raw pollen at children's breakfast?

Raw honey is a very rich source of carbohydrates, containing & acircnd 80% fructose and glucose, vitamins (B1, B2, B3, B5, B6, vitamin C, vitamin K etc.), minerals (Fe, Ca, Mg, Bor & ndash helps to synthesize vitamin C), powerful enzymes and antioxidants. Due to the natural intake of vitamins and minerals, raw honey is very suitable for children, especially in the morning, when their body needs energy.

Another bee product very beneficial for children's health is raw pollen. It can be eaten either simply or added to various dishes for breakfast. Raw pollen is a superfood that contains vitamins, minerals, essential amino acids, enzymes and many other nutrients essential for the optimal growth and development of children's bodies. Consumed in combination with raw honey, raw pollen potentiates its beneficial effects.

Here are the main benefits of raw honey and pollen for children:

Fights anemia and provides energy to the body

& Strengthen the immune system and prevent colds

Increase resistance to physical and intellectual effort

& Icirc improve the ability to concentrate and memorize

Relieves cough and pain & icircn g & acirct

For children, especially during periods of sustained physical and intellectual effort, or for those who are preparing to take an exam, these bee products are a real help. That's why we thought we'd give you some hearty breakfast ideas with raw honey and raw pollen.

Careful! We recommend the consumption of raw honey and raw pollen to children after the age of 1 year.

Oatmeal, breakfast recipe

A full breakfast and a delicious way to start a perfect day!

Preparation time: Ten minutes

Ingredients (2 servings):

  • 90 g of oatmeal
  • 450 ml of water
  • sea ​​salt to taste
  • 1/2 teaspoon cinnamon
  • 40 g raisins
  • 20 g chopped almonds
  • Optional: a teaspoon of honey or maple syrup

Method of preparation:

  1. Put the water with a little salt on the fire in a saucepan. When it boils, make a small fire and add the oats.
  2. Boil for about 5 minutes, stirring occasionally, so as not to form lumps. Add cinnamon, raisins and almonds, mix, cover with a lid and turn off the heat. Let it rest for 5 minutes. Optionally, add a teaspoon of honey or maple syrup and milk to the plate.

Nutritional profile:
1 serving approx. 200 g
366 calories / serving

Protein breakfast: why is it so important?

At breakfast, the protein requirement is particularly high: the body comes from the natural nocturnal "fast" and needs fuel. However, it is a meal that is often skipped or that, if not, is something other than protein. If he gets used to eating protein for breakfast from overseas (using both animal sources such as eggs and bacon, and vegetables such as beans and tempeh), in Italy the “typical breakfast” includes coffee, cappuccino or fruit juice with croissants. The moral of the story? Carbohydrates and fats, nothing more.

I just saw that protein breakfast is very important, but how can you achieve it how much protein to eat? It is very simple. Make sure you take at least 1.2g per kg of body weight per day of protein. Those who are missing, place them in breakfast without exceeding 30 / 40g of protein, to optimize its synthesis.

Remember that we are talking about net protein, not the weight of food. To make 30 g of protein, you will need about 180 g of tofu, 130 / 140g beans (weighed raw) and so on. To be sure of the net amount of protein in each food, we advise you to consult the nutrition chart on the label or to consult the official ones provided by INRAN.

Athletes, especially those who practice competitive sports, should provide much higher protein levels, remaining around a range ranging from 1.5 to 2g / kg of body weight of protein per day.

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