You’ve heard it over and over again: breakfast It is the most important meal of the day. Last week, Feed reported that, despite this, a recent poll carried out by the Spanish Nutrition Foundation (FEN), in collaboration with the Ministry of Agriculture, has found that 9.4% of adults Spaniards do not eat breakfast, and 86.5% do not eat breakfast complete and balanced, which includes dairy, cereals and fruits, which in turn must be combined with typical foods of the Mediterranean diet, such as tomato, eggs, ham, dried fruit or olive oil.“Those who rely heavily on vegetables instantly reduce sugar and increase fiber content”
But it is easy to remedy it. Take hold of the smoothies, which have become a staple food for health conscious consumers, and we agree: they are very easy to do, they are full of fruits and vegetables, and ready in seconds. But not everything is the same. In fact, many smoothies we buy at the store or in the cafeteria are loaded with sugar and calories.
Smoothies can make breakfast one of the healthiest meals of the day if they have a good balance of ingredients and nutrients, including proteins, carbohydrates and healthy fats. Smoothies that rely heavily on vegetables, above fruit, instantly reduce sugar and increase fiber content.
Too avoid adding Lots of fruit juice and sweeteners, like syrups and honey, to limit sweet things. Add yogurt and protein powder helps to ward off hunger throughout the morning. Only then should you make sure to choose varieties that have little or no added sugar and zero artificial ingredients.
The liquid bases used also play an important role: choose low fat milk or a non-dairy alternative to it without sugar, such as almonds, coconut or cashews. Some non-dairy milks have less protein than cow’s, but offer healthy fats that will keep you satiated. And remember that these delicious and healthy smoothies make it easier to eat well: fruits, milk, protein, yogurt, which stimulate the immune system, and other nutritious ingredients, and are excellent for weight loss if they have fruits like Strawberry (diuretic power), papaya (anti-cellulite and diuretic) or pineapple (which is related to weight loss). Write down these five recipes.
Transform your favorite summer fruit into a delicious healthy smoothie. Just mix the seedless watermelon. To make it, mix two cups of chopped watermelon in a blender with 1/4 cup of skim milk and two cups of ice. Blend for 20 seconds or until you have reached the desired consistency.
Nutritional value per serving
56 calories 0.3 g grease0 g of saturated fat 19.5 mg of sodium 13 g of carbohydrates 11 g of sugars 0.5 g of fiber 2 g of protein
Start your day with this blended breakfast recipe full of fruits. Add a cup of frozen unsweetened raspberries, add 3/4 cup cold unsweetened almond milk, 1/4 cup unsweetened cherries or raspberries frozen boneless, 1 or 1/2 tablespoons of honey, two teaspoons of fresh ginger finely grated, a teaspoon of ground flaxseed and two of fresh lemon juice. Shake. And there you have it: an antioxidant-rich breakfast for two.
Nutritional value per serving
112 calories 1.5 g fat 0 g saturated fat56 mg sodium 25.5 g carbohydrates 20 g sugars 3 g fiber1 g of protein from hot green tea
This gives a special twist to the classic combo of kale, apple and dates by adding a cup of green tea, rich in antioxidants, which has also been shown to lower blood pressure. You are left with a warm creamy drink with just the right amount of sweetness. This smoothie has approximately 250 calories.
Photo: Unsplash7 @ michu_dangquan.
Green detox with chia seeds
If you haven’t tried chia seeds yet, this is a great opportunity. These small but powerful seeds are full of Omega-3 fatty acids, that are great for your heart. They also help you stay full longer, thanks to its power of vegetable protein. Combined with spinach, unsweetened almond milk, frozen pineapple, and natural sweet banana, this tasty mix is the best breakfast treat.
Skipping breakfast can leave you hungry in the middle of the morning and lead you to search for junk food temptress. Combine 1 cup calcium enriched vanilla soy milk, 1/2 cup frozen blueberries, 1/2 cup corn flake cereal and a frozen banana in a blender for 20 seconds. Scrape down the sides and mix for an additional 15 seconds.
Nutritional value per serving:
350 calories 3.5 g grease0.1 g of saturated fat 192 mg of sodium 74 g of carbohydrates 44 g of sugars 7 g of fiber 9 g of protein