Breakfast is considered the “most important meal of the day” nationally. This is no coincidence, as those who skip breakfast are more likely to struggle with decreased performance and other illnesses. A morning meal replenishes energy stores depleted during the night, thereby increasing important functions such as the ability to concentrate or alertness.

Of course, it is also important that you do not Pizza eat, but fall back on more or less healthy foods. Here are some healthy breakfast ideas.

Do you like sweets? – The breakfast casserole with fresh fruit

Muesli does not always have to be cold. Healthy cereal flakes and fresh fruit can also be served in a hot pan.

Ingredients (for two servings):

• 100g rolled oats
• 2 eggs
• 1 ripe banana
• 1-2 tablespoons of honey/rice syrup / agave syrup/maple syrup/coconut blossom sugar
• 150g fresh fruit
• 1 tablespoon coconut flakes or nuts (chopped)
• 0.5 tsp cinnamon
• 0.5 teaspoon ground vanilla pod (no vanilla sugar)
• 200ml) milk

Substitutes can be used instead of milk and eggs, resulting in a vegan breakfast.

Preparation:

• Preheat oven to 180 degrees
• Whisk the eggs and milk in a bowl and mash the banana
• Add a sugar substitute (e.g. honey) as well as cinnamon and vanilla
• Stir in the rolled oats
• Put everything in a pot
• Cut the fresh fruit into small pieces and add them to the casserole
• Sprinkle the casserole with coconut flakes (or walnuts).
• Bake for 20-25 minutes

If you don’t have time in the morning, you can also enjoy the casserole cold. The recipe can be changed at will and you can experiment with different ingredients every week or every day. This way you always have variety.

The quick and hearty breakfast? – Green smoothie full of vital substances

If you can’t or don’t want to take your time in the morning, a smoothie is a suitable alternative. Although you can buy ready-made green smoothies in any supermarket, it is best to prepare them yourself fresh. What’s more, you guarantee that it contains only the ingredients that you also love.

Basically, the smoothie only needs a few ingredients.

Since it is a green drink, leafy vegetables are especially important.

Depending on the season, leaf lettuce, lamb’s lettuce, arugula, leaf spinach, and others can be the base. Nettle or dandelion are also suitable and are somewhat extravagant. The fruit of your choice is added to the salad. Here too you can experiment and create new variations every day. Simply put all the ingredients in the blender and enjoy your drink – also to go, by the way. Also, chia, flax, or other seeds can be a healthy supplement.

A diet adapted to your children

Although children eat during the school breakfast break, they should have a morning snack before school starts. The first break is usually scheduled only after the end of one or two lessons. During this time, however, your children need energy.

Some research has shown that schoolchildren are more likely to eat lunch at home when easy-to-prepare foods are available. Here are some quick suggestions:

• Oatmeal porridge and possibly fresh fruit
• Whole grain cereal products (biscuits, untoasted muesli) with milk, plain yogurt and fresh fruits/nuts/legumes
• Whole grains, multigrains. Or sourdough toast with peanut butter/hummus (mashed chickpeas)/avocado/salmon etc.
• eggs
• Homemade smoothies made from fresh fruit or vegetables with yogurt or milk
• Plain yogurt or cottage cheese with fruit or nuts

All these dishes and foods are of course also suitable for you.

Not much time? Not hungry in the morning?

Many people just don’t have time for breakfast in the morning. Long commutes to work or too much to do are just a few of the many reasons. A few tips can still help you come to breakfast in the morning. This includes, for example, good preparation. Preparing the snack the day before will save you time in the morning. Oatmeal, for example, can easily soak overnight. Fruit and other ingredients can also be cut the day before and stored in suitable boxes.

If you still don’t have time at home, prepare healthy foods to take to work.

Another tip would be to simply set the alarm 10-15 minutes earlier or change your habits. Many people stay in bed and check the latest news on their mobile phones. You can use this time for something else – for breakfast.

Of course, there are also people who are simply not hungry in the morning. Maybe it was the bad food in the morning? It could also be because you ate your last meal too late at night. Try to reduce the amount of dinner and plan ahead so that you are hungry in the morning.
You should also try new recipes and maybe even switch to liquid foods.