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Healthy Breakfast – Which Breakfast Type Are You?

Eating a quick and healthy breakfast is not that easy. Because everything that happens quickly seems to be unhealthy. Healthy, on the other hand, is obviously not possible without great effort. How could one combine both? A healthy, quick breakfast that’s ready in minutes? Here you will find many tips, ingredients, and recipe ideas with which you can conjure up a quick yet healthy and varied breakfast for the whole family.

A healthy breakfast

The same applies to a healthy breakfast: everyone is different and therefore has different preferences when it comes to breakfast. Before you know which breakfast is the right one for you, you need to find out what type of breakfast you are.

You look at your own preferences from a certain distance in order to recognize what actually indicates your personal breakfast type and what you have just gotten used to – for example, because you were brought up that way because society does it that way, or maybe because you do too read that one had to have breakfast one way or the other.

  • Are you hungry when you wake up in the morning?
  • Do you prefer sweets? Or could you already devour a pizza in the early morning? Do you prefer to just have a drink? Or are you basically unable to eat anything in the morning but force yourself to do so because you think it’s unhealthy to leave the house without breakfast?
  • Or maybe you eat huge amounts at breakfast because you’ve heard the saying “Breakfast like a king” and it’s been said over and over again that if you don’t eat breakfast, you’ll get cravings, after which you’ll easily gain weight.
  • No breakfast at all is sometimes the best breakfast. Let’s take e.g. B. me. I never wanted to have breakfast, but I had to because my mother thought she knew (it was in the newspaper) that children couldn’t concentrate at school if they didn’t get breakfast at home and she was also afraid of being a bad mother when she sent her child out of the house without breakfast.

But I wasn’t hungry at 6:30 in the morning. But what is it that children find difficult to say no to? Right! By sweet! So I ate marble cake with chocolate icing for breakfast – and, because I refused hot drinks, drank a glass of orange juice with it. No, not freshly squeezed. Out of the bottle. My stomach didn’t feel good afterward. But mom was happy.

Of course, I had a neatly prepared sandwich in my school bag. As soon as I got on the S-Bahn, I got a craving for something hearty, so I devoured my lunch break before school started (8 a.m.) – a wholemeal bread topped with low-fat cheese or salami and sliced ​​cucumber. When I got to school, I felt full, heavy, and tired. No trace of concentration. Two hours later, during the break, I accompanied my classmates to the school bakery and bought a croissant and a chocolate bar, which didn’t help my concentration.

When Mama was then in the cure, I had no breakfast. No sign of cravings on the S-Bahn. At school, I was awake and focused. I felt light and good. However, I had a sandwich with me and only ate it at 10 a.m. during the break. I didn’t need the school baker. I never ate breakfast before 10 am again.

Healthy and slim without breakfast

If you feel the same way, don’t worry, you seem to be a breakfast skip like a lot of people.

Not eating breakfast is also an important aspect of so-called intermittent fasting. Here the first meal usually starts at 11 or 12 o’clock. The second and last meal of the day is eaten from 5 p.m. to 6 p.m.

Intermittent fasting is a very metabolism-friendly and also healing way of life, in which you can also lose superfluous weight very well. So there are now many indications that breakfast does not deserve the status that one would like to give it again and again.

Since skipping breakfast also saves time, this option should definitely be mentioned first when it comes to the topic of “quick breakfast”.

Is the morning hunger pangs real hunger?

Now, of course, there are also people who wake up in the morning hungry like a bear. However, this is often only the case because they ate a large, well-seasoned, and late meal the night before, possibly one with flavor enhancers. As a result, one is particularly hungry in the morning or imagines that one is. If you ignored the first feeling of hunger and just had a drink instead, the hunger would be gone very soon. It wasn’t hunger, just an appetite.

Of course, anyone who works in construction, went to the gym in the evening, or even went on an all-day hike and wakes up hungry can assume that they are really hungry.

So it’s definitely worth observing yourself closely and from a distance. Because only when you know the right time for you to have breakfast can you take care of making this first meal of the day healthy. Breakfast at the wrong time, on the other hand, can consist of even the most healthy ingredients, it will never be healthy.

Basic and therefore healthy breakfast

So now that you know when is the best time for you to eat breakfast, it’s time to start looking for healthy recipes. If it is to be a breakfast from the basic health food kitchen, you will find the right recipes here ( basic breakfast ), which – depending on the recipe – require a certain amount of preparation time and therefore do not always fit into the quick breakfast category.

Healthy breakfast soup

In Asia, soups are traditionally eaten for breakfast – an option for the hearty breakfast type. Soups can be excellently basic, rich in minerals, and yet easy to prepare. Soups are a very good way to start the day – especially in the cool season. They can also be prepared in the evening or even a few days in advance. In the morning you just warm them up. You can find delicious soup recipes in our recipe database, e.g. B. Ayurvedic soups or alkaline soups, or vegan soups. You can find healthy recipes here. Or you can try the following delicious recipe. It is alkaline when using the konjac noodle and without barley, it is also gluten-free:

Vietnamese rice noodle soup

For 2 servings

Ingredients

  • 100 g rice noodles (weighed dry) or 200 g alkaline Konjac glass noodles ready-made
  • Vegetables: 100 g onions, 1 clove of garlic, 100 g carrots, 1 tomato, 1 stick of celery
  • 1 tbsp dried shiitake mushrooms
  • 1 bay leaf
  • sea ​​salt and pepper
  • 2 tablespoons soy sauce (tamari)
  • 2 tbsp activated barley (a superfood, see below)
  • Optional chili and/or freshly grated ginger
  • ½ bunch parsley
  • ½ bunch coriander

Preparation

Wash the vegetables and cut them into pieces. Boil in 1 liter of water together with the mushrooms and the bay leaf. Season with salt and pepper. Simmer for 10 minutes. Add soy sauce, activated barley, and cooked noodles. Pour into plates and season with parsley, coriander, chili, etc. to taste.

Is an egg a healthy breakfast?

Of course, you can also have an organic egg (or two or three) from your own chickens for breakfast. It is particularly easy to digest as a soft-boiled egg. But also fried in coconut oil, it goes wonderfully with a slice of spelled toast with butter or vegan margarine. Beat the egg and pour it into the hot pan. Immediately turn down the heat. Don’t let the egg brown, just scramble. Serve with tomato quarters (sprinkled with herb salt and oregano). If you want the vegan egg variant, you can find the recipe for a vegan scrambled egg here.

Is bread still a healthy breakfast?

The spelled toast mentioned above or gluten-free toast is particularly suitable for a light breakfast. Other types of bread (germ bread, wholemeal spelled bread, amaranth bread, oat bread, etc.) are also much more digestible if you toast them before eating.

Instead of sausage or cheese, grab organic vegetable spreads (e.g. from Zwergenwiese) and eat quick vegetable sticks or tomato slices and radishes as well as chopped herbs.

Vegetable spreads can of course also be made very easily at the weekend or the evening before. They will keep in the fridge for at least three to four days. Simply puree the vegetables you like best in the blender, e.g. B. tomatoes or cucumbers or peppers or cooked vegetables (pumpkin, zucchini, sweet potatoes, etc.), add mashed avocado, little chia seeds or ground linseed to thicken and season to taste with sea salt, pepper, yeast flakes, olive oil, lemon juice, almond butter, and fresh herbs.

Jam for breakfast

Even jam is no longer taboo at the breakfast table. It all depends on the jam. Basically, the only healthy thing is jam, which can also be made very quickly at home:

In a blender, puree the desired raw fruit along with a few pitted dates and then add a few chia seeds to thicken it. The healthy jam from the alkaline vital food kitchen is ready. Berries, apricots, and plums are best suited for this.

Delicious mueslis for a healthy breakfast

The classic healthy breakfast is porridge. In the whole food kitchen, porridge is often served on the morning table. A grain meal is soaked the night before, which is then eaten the next morning with fruit, honey, and cream. Of course, this breakfast is not for weak digestive organs, so many newcomers often complain of flatulence and a feeling of fullness after a fresh grain porridge.

From the point of view of alkaline cuisine, fresh grain porridge is also not particularly cheap, since germinated grains are used, which have an acid-forming effect. The muesli is often prepared with oats (and then only soaked for about 30 minutes in the morning), but not infrequently also with spelled wheat so that the intestines are already burdened with gluten in the early morning.

A healthy breakfast: gluten-free, basic, and with superfoods

Special ready-to-eat breakfast mixes (from Iswari) are much more digestible because they are gluten-free, almost alkaline, and, above all, can be prepared very quickly. The basis is buckwheat semolina, almond flour, and gluten-free, sprouted oats.

Depending on the variety, dried fruits and at least one superfood are also included, e.g. B. barley grass, maca, the acai berry, hemp protein, and/or lucuma. It is sweetened with banana powder and coconut blossom sugar.

Two of the breakfast mixes are also available as breakfast-to-go already filled in a cup with a spoon. All you have to do is bring a water bottle and you can have a healthy, alkaline breakfast on the go.

Recommended ready-to-eat mueslis

Other ready-made mueslis that we can recommend for a healthy and quick breakfast are the following:

  • 3-grain and 4-grain muesli from Werz: These are very simple, gluten-free, and unsweetened muesli mixtures. The 3-grain mix has almonds and raisins, the 4-grain mix has almonds and coconut flakes, and a little bit of rice syrup.
  • So-called base mueslis are usually referred to as basic if they are gluten-free. However, they are not actually alkaline as they contain flakes of ungerminated grain. But of course, they can still form the basis for our muesli recipes presented below. The result is then a base-excess breakfast. Two fine, completely unsweetened base mueslis are the one from Sonnentor (oats, buckwheat, apple, pear, quince, and cinnamon) and the BasenZeit porridge from Alvito (buckwheat, millet, apricots, sunflower seeds, apples, brown millet, amaranth, sweet lupins, and almonds).
  • Basic raw oat flakes made from sprouted oats: These very special oat flakes can be used very well as a basis for homemade raw oat muesli.
  • Govinda Chufli Mueslis: Chufli Chia is gluten-free. They are eaten as a breakfast porridge and are richly flavored with cinnamon or cardamom. They no longer need to be sweetened because they have a high dried fruit content. The name “Chufli” comes from the fact that the mueslis contain plenty of sweet ground almonds. And tiger nuts are called chufas in their Spanish homeland. Tigernuts have a very beneficial effect on the intestinal environment because they contain prebiotic fiber and thus benefit the intestinal flora.
    Of course, you can also add tiger nuts to any other muesli or to fruit salads. They are available as flakes, flour, and as crispy chips (roasted in agave syrup). We will introduce you to more toppings in the next section.

Toppings for your healthy breakfast

Toppings are ingredients that you can sprinkle over your ready-to-eat muesli. Are known z. B. Coconut flakes, banana chips, or chocolate sprinkles. But toppings can also be an essential part of your own granola mix. These are special flakes, flakes, pops, seedlings, or special superfoods in powder form. With the help of the toppings, you can serve the same muesli every day with a different variety and flavor.

Cereal, pseudocereal, chestnut, and seed toppings

Each of the following toppings has its own special properties and health benefits. So switch!

  • Chestnut flakes: Chestnuts are gluten-free, easily digestible, and rich in potassium, flavonoids (antioxidants), and vitamin C.
  • Quinoa Flakes: Quinoa is gluten-free, and provides high-quality protein, and lots of magnesium, calcium, and iron.
  • Amaranth Flakes: Amaranth is also gluten-free, provides even more magnesium and iron than quinoa, also provides high-quality protein that also contains sufficient lysine, an amino acid that is normally found in limited amounts in grains, which is why the addition of amaranth to mueslis from e.g. B. spelled, rice, corn or similar. Is extremely useful.
    Brown millet flakes, brown millet pops, or brown millet seedlings: The brown millet is only used in small quantities (1 – 4 tablespoons), so it is an excellent topping. It’s a wonderful source of silicon (for skin, hair, nails, and bones) and provides many antioxidants.
  • Buckwheat Flakes: Like quinoa and amaranth, buckwheat is a gluten-free pseudocereal with numerous health benefits.
  • A sprouted mix of buckwheat, sunflower seeds, and quinoa: Here three of the highest quality seedlings are combined – first sprouted, then dried: A great topping, as you can enjoy three superfood nutrient profiles at the same time.
  • Activated Barley: This barley is sprouted, dried, and ground. It inhibits cholesterol formation in the liver, provides immune-boosting beta-glucans, and helps to lower blood sugar levels. The activated barley also goes very well in hearty soups due to its strong taste.
    Shelled hemp seeds: Hemp seeds are a wonderful combination of high-quality hemp oil (omega-3 and omega-6 in the ideal ratio) and easily digestible hemp protein. The peeled seeds make the consumption particularly pleasant.
  • Omega mix of brown flaxseed and chia seeds: The two kings of omega-3 are harmoniously combined in this mix. Let them soak together with the muesli for at least 10 to 20 minutes.

Fruit toppings

Nowhere else can you mix in superfoods as well as in muesli. Mueslis are therefore THE opportunity to bring your antioxidant and vital substance household into shape. Use them!

  • Acerola Powder: The acerola cherry is a powerful and natural source of vitamin C
  • Acai Powder: A cornucopia of antioxidants with one of the highest ORAC scores (a measure of antioxidant capacity)
  • Baobab powder: Provides potassium, fiber, and antioxidants and also has a healing effect on the intestines. Here you will find further information about Baobab.
  • Mango Powder: The mango imparts sweetness and a fruity aroma.
  • Cranberry powder: The cranberries are fruity, tart, and suitable for the prevention of urinary tract infections.
  • Pineapple Powder: Sweetens and brings in the pineapple enzymes.
  • Raspberry powder: delicious in berry muesli! The raspberry powder intensifies the berry aroma and at the same time provides the antioxidants typical of berries.
  • Red Banana Powder: One of the most natural and best sweeteners for muesli.

Green food toppings

The non-plus-ultra superfood is naturally green and includes all green plants, microalgae, and wild herbs rich in vital substances. These powders can also be used to enhance the muesli even further – without changing the taste much. Here is a selection of excellent green food products that support your daily detoxification thanks to chlorophyll:

  • Moringa powder: Moringa is particularly suitable for optimizing calcium, iron, vitamin B2, and vitamin E supply.
  • Grass powder: Barley grass, spelled grass or wheat grass powder provides chlorophyll and plenty of minerals and vital substances. Barley grass soothes the intestines, while wheatgrass has an invigorating effect.
  • Chlorella, spirulina, or AFA algae powder: Dose carefully, otherwise the algae taste could dominate. The microalgae help with detoxification (chlorella), nutrient optimization (spirulina), and increase physical and mental performance (Afa algae).
  • Green food mixtures: If you want a bit of everything or can’t decide, you can simply use mixtures of different green plants, e.g. B. the top mixture is called Raw Reserve, in which all green plant powders are in raw food quality, i.e. not heated above 42 degrees. Included are the three microalgae, seaweed, green leafy vegetables, wild herbs, and medicinal plants as well as probiotic cultures, fiber, and enzymes, all the important areas would be covered.

Vegetable protein toppings

Breakfast can also be used to optimize the protein supply because the taste of plant-based protein powder harmonizes very well with muesli.

  • Hemp protein: Contains 50% protein, high-quality fatty acids, is rich in BCAA (branched-chain amino acids, which are used in particular to build muscle) and L-arginine, the performance and potency-enhancing amino acid.
  • Rice Protein: Contains 80% protein, a low-carb protein with extremely good digestibility of almost 100 percent.
  • Pea protein: Contains over 80% protein, and lots of iron and can be ideally combined with rice protein to achieve an even better biological value of the total protein. Pea protein is rich in lysine, an amino acid from which e.g. Carnitine is produced, which in turn promotes fat burning.
  • Lupine Protein: Contains 40% protein (only 13% carbohydrates) and lots of fiber. Lupine protein is also the only alkaline protein powder.

Muesli recipes for a quick and healthy breakfast

The recipes presented below take about 10 minutes to prepare, so you can plan half an hour for breakfast – including consumption. If you don’t have that half hour, you should either get up earlier or take the muesli with you. Surely there will be 20 quiet minutes for breakfast during the next break.

So choose ready-to-eat muesli or mix your own mixture of individual flakes, possibly nuts and dried fruit. This mix then serves as the basis for the following recipe suggestions:

Almond Chocolate Muesli

Choose a very simple and unsweetened basis for this muesli, e.g. B. one of the Werz muesli or base muesli.

Ingredients for 1 serving

  • 150 ml almond milk, oat milk, or water
  • 1 tbsp brown almond butter
  • 1 tsp cocoa powder
  • ¼ tsp vanilla powder
  • 2 tbsp (or to taste) yacon syrup or yacon powder
  • 80 grams of muesli
  • 100-150g seasonal fruit
  • 2 tbsp ground almonds
  • If available: 1 tbsp finely grated homemade chocolate

Preparation

Mix the oat milk with the almond butter, cocoa powder, vanilla, and yacon syrup or mix well in a shaker, pour over the muesli, and leave to stand briefly. Cut the fruit into small pieces and add to the muesli. Scatter over the ground almonds and chocolate shavings and serve.

Berry muesli

This recipe shows how Iswari’s ready-to-eat breakfast mixes can be quickly and easily transformed into delicious, wholesome muesli rich in vital substances.

Ingredients for 1 serving

  • 4 tablespoons alkaline porridge (recommend the porridge from Effective Nature
  • 60 – 80 ml almond milk, oat milk, or water
  • ¼ tsp vanilla powder
  • 1 teaspoon each of raspberry powder and acai powder
  • 100 g mixed berries (including frozen berries that are thawed overnight)
  • 2 tbsp amaranth flakes (or another topping of your choice)

Preparation

Pour the liquid into the breakfast mixture and let it swell for at least 2 minutes, preferably 10 to 20 minutes (e.g. soak before dressing). Then stir in the powder, fold in the berries and sprinkle with the flakes.

Plum and oatmeal enjoyment

This recipe is an example of using basic raw oatmeal. If 60 g of oatmeal does not fill you up, you can of course increase the amount.

Ingredients

  • 60 grams of rolled oats
  • 30 g ground hazelnuts
  • ½ tsp acerola powder
  • 1 tsp baobab powder
  • 3 prunes soaked overnight in approx. 100 ml water (without stones)
  • 2 dates without stone
  • 6 fresh plums (pitted) cut into small pieces
  • 2 tbsp tigernut chips

Preparation

Mix the rolled oats with the nuts, all the powders, and the cinnamon. Puree the soaking water with the soaked plums and dates, and pour over the oatmeal and nut mixture. Fold in the plum pieces and sprinkle the whole thing with tigernut chips.

A quick healthy breakfast – no longer a problem!

With all these tips and suggestions, you will no longer find it difficult to eat a healthy breakfast without taking too much time. You will spend most of your time reading this information. But once you’ve chosen the right ingredients, you can quickly prepare the breakfast you want every morning.

We wish you a lot of fun with a quick and healthy breakfast and of course: Bon appetit! Your team from the center for health.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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