Ideas for a healthy and filling breakfast from Alexandra Damvouneli
Clinical Dietitian-Nutritionist, graduate of Harokopio University of Athens, PGCert Athlete Nutrition
Start your day well by devoting some time to a proper breakfast that will "keep" you full for several hours and provide you with all the nutrients you need to have energy and a good mood all day! So instead of a couple of sips of coffee and a hasty bite of toast with honey, try the following breakfasts, which are not only healthy, but very tasty and satisfying!
A good and healthy breakfast is one of the fundamental characteristics of a proper diet, since it not only fills us with energy for several hours, but also helps us in our efforts to maintain the right weight, as it stabilizes our blood sugar levels, resulting in not to be hungry. But what should we eat to start our day in the healthiest way? Below are some delicious, nutrient-dense breakfast ideas that will give you the energy you need to keep you from feeling hungry later and less prone to snacking!
* Omelette with 1-2 whole eggs (add extra egg whites for a greater feeling of satiety), a little low-fat milk for a better texture, 1-2 slices of finely chopped turkey, 1-2 spoons of grated low-fat yellow cheese, vegetables (e.g. tomatoes , mushrooms, pepper) and accompany with 1 slice of whole wheat bread and fresh juice or a small fruit salad (e.g. ½ apple, ½ pear, 1 slice pineapple)
* Smoothie (1 glass) with low-fat yogurt, a little low-fat milk or plant-based milk, e.g. of almonds, 1 small or ½ large (ripe) banana, 2 tablespoons of oats, 1 fruit of your choice (eg 2 slices of pineapple or ½ mango or 1 cup of berries), 1 tablespoon of peanut butter and cinnamon ( for a better and richer texture, try adding frozen fruit).
* Bread with honey, tahini and cocoa: You will need 1-2 slices of toasted whole wheat bread, tahini, honey and cocoa. Put 1 tablespoon of tahini and 1 tablespoon of honey in a bowl. Put them in the microwave for 20 seconds to soften them. Add 1 tablespoon of cocoa and mix until they become a smooth cream like hazelnut praline and spread on the bread. Ideal for those who have a special love for chocolate flavors! You can add pieces or slices of fruit (eg banana, strawberries work well). Serve with 1 glass of low-fat or plant-based milk (e.g. almond, coconut, hazelnut).
* Breakfast with avocado: Spread on 1 slice of toasted whole grain toast, ½ ripe avocado, and top with 1 egg (boiled in slices or scrambled) with a little salt and black pepper to taste and accompany with fresh juice or a small fruit salad (eg ½ apple, 1 kiwi, 1 slice of pineapple, 2 prunes, 1 teaspoon of honey and cinnamon).
* 1 low-fat yogurt with 3-4 tablespoons of whole grains, 1 fruit (eg 1 apple or 1 pear or kiwi in pieces or 1 cup of berries) or 2 tablespoons of dried cranberries or 4-5 pieces of dried fruit of your choice (without sugar), a small handful of unsalted nuts (eg almonds, walnuts, hazelnuts, cashews), 1 teaspoon of honey and cinnamon.
Alexandra Damvouneli
Clinical Dietitian-Nutritionist, graduate of Harokopio University of Athens, PGCert Athlete Nutrition
Contact numbers: 2108019097, 6937 260311, E-mail: alexandra.damvouneli@gmail.com & Healthy Eating with Alexandra
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