The secrets of a healthy and complete breakfast

Breakfast is one of the most important meals, if not the most important. It helps us start the day off on the right foot, storing all the nutrients needed for the proper functioning of the body and the energy necessary to face the day. Not only should breakfast never be skipped, but its caloric intake should be essere about 20-25% of our daily requirements. Not all calories are equal, that's why the ideal breakfast as well as being rich and abundant must also be a healthy and complete breakfast. The secret to a balanced breakfast is the intake of complex carbohydrates, lean proteins, and foods rich in good fats combined with fresh or dried fruit and vegetables. Change your breakfast often by combining these nutrients in different ways and you will have the perfect breakfast.

How should a healthy breakfast be composed

For a complete breakfast, there are some foods that cannot be missing. The ultimate fuel is carbohydrates, essential for facing the day.

The fuel par excellence isi carbohydrates, essential to face the day. However, carbohydrates do not necessarily mean croissants and cookies, as tradition dictates. A healthy breakfast includes a portion of low-glycemic cereals such as whole grain bread, rye bread, rice cakes, oat flakes, muesli, or other cereals without sugar.

The second fundamental component is proteins, from which essential amino acids are derived for the functioning of the body. When composing your healthy breakfast, it is good to include foods such as milk, yogurt, ricotta or low-fat cheese.If instead you have opted for a vegan diet, there are valid plant-based equivalents on the market. To add proteins, you could also opt for a savory breakfast with eggs, lean ham, or salmon.

A good amount of healthy fats, is also important, mainly coming from nuts and extra virgin olive oil, that increase the sense of satiety and provide a supply of vitamins and essential minerals for our body. The first can be added to cereals, yogurt, porridge, sweet or savory crostini, while the second can complete your savory breakfasts. Remember that avocado, coconut, and peanut butter also contain these beneficial substances for the body.

Last, but not least, are sources of vitamins and minerals, namely fresh vegetables and fruits,, essential for the health of our body.

Finally, consuming liquids at breakfast is essential. Don't forget that liquids can simply mean water: drinking a glass of water before breakfast can help absorb nutrients better and is a good starting point for achieving good hydration throughout the day. As for drinks to accompany breakfast, the one par excellence iscoffee, so much so that for many Italians breakfast itself is represented by a simple espresso, even though it is certainly not a healthy habit. Excellent for getting the right boost, coffee is not the only beverage that can be consumed at breakfast. Not only are there many alternatives such asbarley, tea or a wide variety of infusions, but you can also opt for a fresh orange juice or a fruit smoothie, which provide the right amount of vitamins and minerals for breakfast.

How to vary breakfast?

Now that you know what a complete breakfast should contain, you can indulge yourself in composing your first meal of the day in a different way each time. It is truly a great habit that helps you have a balanced diet and stimulate your appetite.

Let's start with some cereal-based options. A porridge porridge is a great way to start the day: preparing it is very simple and it can be enriched with fresh or dried fruit, nuts or a little honey. If you don't want to prepare the classic cooked version, there are some faster and fresher alternatives: oats can be soaked overnight in the chosen liquid to achieve a creamy pudding-like consistency, or different cereals in flakes , can be served, accompanied by soy milk or Greek yogurt, then enriched with whatever you like, freely drawing from the ingredients we have talked about: fruit, coconut, chia seeds, almonds, honey, etc.

Another idea to combine these tasty ingredients with cereals is to make sweet bruschettas with wholemeal or rye bread to be garnished with healthy toppings of your choice. Follow your taste and unleash your creativity!

Let's move on to alternative breakfast ideas that feature eggs as the protagonists . Eggs are ideal because they can be served in many different ways, such as scrambled, boiled, in omelets or as sunny side up, and they can be paired with many other ingredients both sweet and savory. You can make savory avocado toast or use it to dip whole wheat bread and make tasty french toast. Choose the healthier option, cooked in a non-stick pan without butter and garnished with fresh fruit.

For a savory breakfast smoked salmon is an excellent choice; accompanied with whole grain bread and fresh cheese, you will get a light and balanced meal. Alternatively, you can make thin crepes. Don't forget that fresh vegetables are great to accompany these savory breakfasts, just get into the mood of an alternative breakfast!

However, if you are a traditionalist and really don't want to give up sweets, it's always better to opt for a homemade cake or tart to accompany with yogurt and fruit or a slice of bread with ricotta and honey, instead of opting for industrial products full of refined grains and sugars.

Some tips on useful appliances for a quick breakfast

Who said that a different breakfast than usual requires more time to spend in the kitchen? There are many household appliances that can help you prepare a healthy breakfast in a very short time. Here are some examples of items that can help you in your "healthy breakfast mission".

First of all, it is important to buy a good bread machine. This appliance can not only bake different types of bread, but also sweets, jams, and yogurt.

Another essential appliance for breakfast is the toaster, to be used to toast wholemeal bread for your savory sandwiches or as a base for your homemade rusks with jam or honey.

Another very versatile appliance is the blender. You can use it not only for classic fruit smoothies to drink with your breakfast, but also to blend vegetables and fruits together with Greek yogurt or plant-based yogurt. Known as a smoothie, this creamy blend is the perfect base for a tasty breakfast, to which you just need to add some carbohydrates to make it complete.

An appliance that will revolutionize your breakfast is is the yogurt maker, with which you can prepare excellent homemade yogurt with the type of milk you prefer (whole or skimmed, of animal or vegetable origin, from cow or goat) and with fresh seasonal fruit. Add a few teaspoons of a seed mix and some cereal flakes and your healthy and complete breakfast is served.

Finally, if you intend to vary your breakfast by including savory dishes, a egg cooker, will be very useful, with which you can quickly prepare not only boiled eggs but also sunny-side-up eggs to pair with your sandwiches or a full international breakfast. In this case, however, do not forget to add fruit and vegetables!

These simple appliances can help you quickly prepare a healthy breakfast without having to spend too much time in the kitchen. Do you want to know which breakfast-saving items from Girmi are most beloved by our customers? Here they are:

BREAD MACHINE	TOASTER	BOLLITORE
COOK EGGS	SPREMIAGRUMI	YOGURT MAKER