7 breakfasts that will tune in to a healthy diet after the holidays

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

To make it easier for you to recover from uncontrolled holiday gluttony, Lifehacker has collected breakfast recipes - delicious and satisfying, but no frills.

1. Apples baked with dates and oatmeal

Ingredients:

• 4 large apples;
• 40 g walnuts;
• 5 dates;
• ½ cup cooked oatmeal;
• ½ glass of apple juice;
• 1 tablespoon honey or maple syrup
• a pinch of ground nutmeg;
• salt to taste.

Preparation

Combine cooked chilled oatmeal, dried walnuts, chopped dates and honey. Cut off the top of the apples and cut the cores to form the cups. Fill them with filling.

Place the apples in a high-sided baking dish, top with apple juice and cover with foil. Place in an oven preheated to 195 ° C and bake for about 40 minutes.

Cooking times may vary depending on the size and density of the apples selected. Any nuts and dried fruits can be added to the filling.

Per serving: 270 kcal, 6 g fat, 58 g carbohydrates, 8 g fiber, 3 g protein.

2. Sandwiches with goat cheese and persimmon

Ingredients:

• 120 g goat cheese or soft cream cheese;
• 1 tablespoon skim or plant-based milk
• 1 teaspoon lemon zest
• a pinch of freshly ground black pepper;
• 2 persimmons;
• 4 slices of whole grain toasted bread;
• 1 teaspoon honey for garnish.

Preparation

In a small bowl, combine the cheese with ground pepper, lemon zest and milk. Cut the persimmon into thin slices.

Spread the cheese mass over the bread. Place persimmons on top and sprinkle with honey.

Per serving: 200 kcal, 10 g fat, 20 g carbohydrates, 1 g fiber, 9 g protein.

3. Egg white and vegetable muffins

Ingredients:

• 2 cups minced spinach
• 1 large tomato;
• 2 cups egg whites
• salt to taste;
• ½ teaspoon pepper.

Preparation

Whisk egg whites with salt and black pepper in a bowl. If using fresh spinach, wash, dry and chop. If you take frozen, drain off excess water. Cut the tomato into small cubes.

Lubricate six muffin tins with vegetable oil. Spread the spinach and tomato slices evenly between them. Pour in the protein and place in the oven preheated to 180 ° C for 15 minutes.

Per serving: 70 kcal, 0 g fat, 14 g protein, 3 g carbohydrates, 1 g fiber.

4. Pears baked with nuts and yogurt

Ingredients:

• 2 tablespoons of butter;
• ¼ glasses of maple syrup or honey;
• 2 large pears;
• 40 g of any nuts;
• 240 ml Greek yogurt or other low-calorie yogurt without additives;
• a pinch of vanillin;
• a pinch of salt.

Preparation

Take a high-sided baking dish, add the butter and place in the oven at 205 ° C until it melts.

Add vanillin and syrup or honey to the melted butter, mix well. Cut the pears in half, place them cut-side down and place in the oven for 20-30 minutes.

Chill the finished fruits a little and remove the core with seeds. Pour honey and pear juice that formed during baking into a separate bowl and mix with nuts. Place yoghurt in each pear half and top with this mixture.

Per serving: 510 kcal, 28 g fat, 5 g protein, 62 g carbohydrates, 7 g fiber.

5. Toast with smoked salmon, spinach and soft-boiled egg

Ingredients:

• a piece of whole grain bread;
• 1 tablespoon cream cheese
• a thin slice of smoked salmon;
• 1 egg;
• ½ cup chopped spinach (fresh or frozen)
• 1 teaspoon butter
• salt and pepper to taste.

Preparation

Spread cream cheese on the bread.

Preheat a skillet, add butter and spinach. Simmer for a few minutes until soft. Remove excess liquid.

Place the egg in cold water, bring to a boil and cook for 4-5 minutes. Peel and cool slightly.

Place smoked fish, spinach on the bread and cover with egg. Press down lightly so that a small amount of yolk flows out.

Per serving: 250 kcal, 15 g fat, 13 g protein, 15 g carbohydrates, 1 g fiber.

6. Quinoa with avocado and egg

Ingredients:

• 50 g boiled quinoa;
• 2 eggs;
• ½ avocado;
• ½ teaspoon lemon pepper;
• ½ teaspoon of salt.

Preparation

Pour one to two cold water over the quinoa, bring to a boil and cook for 15-20 minutes.

Preheat a frying pan, add a little vegetable oil and make an omelet from two eggs, you can use water. Stir the eggs all the time to separate them into small pieces.

In a large bowl, combine quinoa, scrambled eggs, and diced avocado. Season with salt and pepper to taste. You can add some hot tomato sauce or salsa.

Per serving: 170 kcal, 8 g fat, 7 g protein, 21 g carbohydrates, 5 g fiber.

7. Pumpkin parfait with oatmeal, spices and yogurt

Ingredients:

• ½ cup oatmeal (not instant)
• ½ cup skim milk;
• 4 tablespoons pumpkin puree;
• 1½ tablespoon honey;
• ½ teaspoon ground cinnamon;
• ⅛ teaspoon ground nutmeg;
• a pinch of salt;
• ½ cup Greek yogurt or other plain yogurt
• 1 cup chopped nuts

Preparation

In a small bowl, combine oatmeal, milk, 3 tablespoons pumpkin puree, 1 tablespoon honey, cinnamon, nutmeg, and salt. Cover with plastic wrap and refrigerate overnight.

In the morning, in a separate bowl, combine yogurt with ½ tablespoon honey and 1 tablespoon pumpkin puree. Divide the mixture in half in two tall glasses, and add the oatmeal left overnight there. Sprinkle with chopped nuts on top. Add a little more honey and cinnamon if desired.

Per serving: 390 kcal, 12 g fat, 14 g protein, 58 g carbohydrates, 7 g fiber.