Often sent in minutes, made of fatty or overly sweet products, breakfast is nevertheless an essential meal of the day, which will give you energy and your mood for the day, which avoids feeling tired – and cravings – 11 a.m. is a little organized and With good product selection, a balanced breakfast helps ensure increased concentration at work as well as an excellent foundation for finding a good nutritional balance and losing a few pounds.
Four basic elements
So let’s find the right reflection for this important food. It would be ideal to compose it with four elements:
– Animal or vegetable protein : Ham, eggs, smoked salmon, bacon, chicken or tofu.
– Dairy products: Quality yogurt, even better homemade, fermented milk and if possible a variety of cow, sheep or goat milk, quality butter or even olive oil Spanish for breakfast tomatoes and raw ham.
– Starchy : Organic and sourdough breads with different semi-dairy and/or cereal flours, not the super sweet ones from the supermarket, but oatmeal, rice, quinoa or granola.
– and finally the result: Fresh, seasonal, different presentations, prefer whole fruit over juice, even compote without forgetting dried fruit.
Fruits provide water, carbohydrates, vitamins and minerals needed for tone, starchy foods are carbohydrates needed for the body and brain, while protein and dairy products are fuel.
Get organized for a stress-free morning
Far better to swap 250 kcal of pastry without all the fiber and antioxidants for protective and beneficial micronutrients.
It remains to find the organization so that breakfast is not a task every morning. Buy fresh fruit at the Sunday market, plan a good supply of dried fruit in your cupboard and make homemade granola (for example once a month) and spread for breakfast variations, such as the ham rillette presented below.
► Homemade granola
300 grams of rolled oats
50 grams of hazelnuts
50 grams of whole almonds
30 grams of pumpkin seeds
30 grams of sunflower seeds
50 grams of black currants
50 grams of golden raisins
3 dried apricots
2 tbsp. flower honey
In a frying pan, melt the honey and add the oatmeal and let it color slightly, stirring constantly.
After 5 minutes, add halved hazelnuts, whole almonds, pumpkin and sunflower seeds and leave to fry without mixing. Finally, cut black and white raisins, dried apricots into small dice.
Stir constantly to fry the ingredients well, giving them the light caramelization that makes a good granola a success. As soon as a medium color covers all the ingredients, let cool and store the granola in an airtight container.
Enjoy one to two tablespoons of granola with cottage cheese or apple compote and fresh fruit.
Change your granola recipe seasonally by replacing the hazelnuts with pistachios, walnuts, or pine nuts. Prunes or dried figs can be substituted for dried apricots.
► Light ham rillettes and crispy rye bread
320 g rindless white ham
150 grams of cottage cheese
For crispy rye bread
300 grams of rye flour
1 packet baking powder
50 grams semi-salted butter
In a blender robot, mix the rye flour, softened butter and yeast. When the dough is very pliable and homogeneous, form about twenty small balls about the size of walnuts, roll them out into a long shape and prick them over the entire surface with a fork. Bake the rye pieces at 220 degrees Celsius for ten minutes until they are crispy. Store them in an airtight container in a dry place.
Cut the ham with a knife and mix with cottage cheese with chopped chives. Store in the fridge for up to a week. It is possible to reverse this recipe by replacing the ham with cooked chicken fillet or smoked salmon. Place 40 grams of these rillettes in a ramekin and enjoy with two slices of crispy rye.