5 Breakfasts to Boost Your Energy

This week, we are sharing 5 breakfast recipes that we have selected. These recipes have been generated by nutrition professionals for their patients.

Oatmeal Porridge, Chia Seeds, and Wild Berries

Ingredients:

• Whole rolled oats: 70 g
• Semi-skimmed milk: 200 ml
• Chia seeds: 15 g
• Fresh blueberries: 60 g
• Whole almonds: 15 g
• Flower honey: 10 g

Recipe:

1. In a small saucepan, mix the oats and milk.
2. Heat over medium heat, stirring regularly until a creamy texture is obtained.
3. Remove from heat and stir in the chia seeds.
4. Pour into a bowl and let rest for 2 minutes for the seeds to swell.
5. Garnish with blueberries, crushed almonds, and a drizzle of honey.

Alternatives:

1. Original: Whole rolled oats 70 g ➔ Replacement: Quinoa flakes 70 g
2. Original: Almonds ➔ Replacement: Walnuts 15 g

Scrambled Eggs with Tomato, Spinach, and Whole Wheat Tortilla

Ingredients:

• Eggs: 2
• Whole wheat tortilla: 2
• Fresh chopped tomato: 80 g
• Baby spinach: 50 g
• Olive oil: 10 ml
• Feta cheese: 20 g

Recipe:

1. Heat olive oil in a non-stick pan over medium heat.
2. Add chopped tomatoes and spinach, sauté for 2 minutes until the spinach wilts.
3. Beat the eggs in a bowl and pour them into the pan.
4. Stir gently until the desired cook, then add the feta.
5. Heat the tortillas separately and garnish with the egg mixture.

Alternatives:

1. Original: Eggs ➔ Replacement: Tofu 100 g
2. Original: Whole wheat tortilla ➔ Replacement: Corn tortilla 2

Avocado Toast with Poached Egg and Whole Grain Seed Bread

Ingredients:

• Whole grain seed bread: 80 g
• Ripe avocado: 100 g
• Eggs: 2
• Chia seeds: 5 g
• Lemon juice: 10 ml
• Espelette pepper: 1 g (Optional)

Recipe:

1. Toast the whole grain bread slices.
2. Mash the avocado flesh with lemon juice and a pinch of pepper in a small bowl.
3. Heat a saucepan of simmering water with a little white vinegar.
4. Gently crack the eggs and poach them for 3 minutes in the water.
5. Spread the avocado mash on the toast.
6. Place the poached eggs on top and sprinkle with chia seeds.

Alternatives:

1. Original: Eggs ➔ Replacement: Smoked salmon 60 g
2. Original: Whole grain seed bread ➔ Replacement: Rye bread 80 g

Oat and Banana Pancakes, Walnut Pieces

Ingredients:

• Rolled oats: 60 g
• Ripe banana: 1
• Eggs: 2
• Almond milk: 50 ml
• Walnuts: 15 g
• Maple syrup: 10 ml
• Ground cinnamon: 1 g

Recipe:

1. Mash the banana in a bowl until smooth.
2. Add the eggs and whisk vigorously.
3. Stir in the oats, almond milk, and cinnamon.
4. Heat a non-stick pan and pour small ladles of batter.
5. Cook for 2 minutes per side until the pancakes are golden.
6. Serve with crushed walnuts and a drizzle of maple syrup.

Alternatives:

1. Original: Rolled oats ➔ Replacement: Buckwheat flour 60 g
2. Original: Walnuts ➔ Replacement: Pumpkin seeds 15 g

Mushroom Omelet with Spinach and Rye Bread Toast

Ingredients:

• Eggs: 2
• Whole rye bread: 70 g
• Fresh spinach: 100 g
• Button mushrooms: 80 g
• Extra virgin olive oil: 10 ml
• Fresh goat cheese: 20 g
• Walnut halves: 15 g

Recipe:

1. Slice the mushrooms and sauté them in a pan with a drizzle of olive oil.
2. Add fresh spinach and let reduce for 2 minutes.
3. Beat the eggs and pour them over the vegetables in the pan.
4. Sprinkle with fresh goat cheese before folding the omelet.
5. Toast the rye bread slices.
6. Serve the hot omelet with the toast and walnut pieces.

Alternatives:

1. Original: Eggs ➔ Replacement: Tofu 120 g
2. Original: Whole rye bread ➔ Replacement: Whole grain seed bread 70 g