Healthy Breakfast 21: Benefits and Delicious recipes

Healthy Breakfast 21: Benefits and Delicious recipes

What is our task in the morning if we want to be beautiful and cheerful? That’s right: wake up the metabolism. And the best way to cope with this is a healthy breakfast! Benefits and Delicious recipes.
The benefits of a healthy breakfast

It makes the energy of the digestive tract move. Coffee only causes a short-term burst of activity, and we need the energy to really circulate. A delicate blush, silky skin, shiny hair, a sparkle of laughter in the eyes and corners of the mouth-all these are signs of a healthy circulation of energy in the body (and not just a romantic mood, as you might think).

That is, the signs of the intake of vitamins and the necessary substances in the blood, a well-functioning hormonal system, and the digestive system, are very important because this is the system that assimilates substances that are useful for our beauty and synthesizes hormones, among other things.

And for all these effects, it’s important to start the day with healthy, whole foods rich in natural dietary fiber. This is really the best thing we can do for our body and metabolism in the morning.

healthy breakfast
Healthy breakfast. Photo from pixabay

Such products do a lot of healthy things at once: we feel satiated longer, cholesterol and blood sugar levels decrease, and the work of the gastrointestinal tract improves.

While all our favorite buns, donuts and other processed and refined foods contain very low-quality grains and sugar, they do not help us to saturate it with any useful substances, but on the contrary, they cause a feeling of hunger within an hour.

Bonuses from natural dietary fiber in the morning:

*we don’t want “junk” food all morning;

*we are less hungry throughout the day;

Wholegrain cereals, vegetables, berries, and fruits are rich in them – in short, all products that require more costs for the digestion process contain natural dietary fiber. Remember that all hard-to-digest foods make the digestive system work, and the metabolism increases, which contributes to natural weight loss.

healthy breakfast
healthy breakfast

Important elements of a healthy breakfast:

Solid Hercules. It is rich in proteins, B vitamins, zinc, potassium, and iron. Add berries, fruits, flaxseed (omega 3, digestive tract, immunity), and cinnamon. A very healthy breakfast.

Nuance. Try to find gluten-free Hercules, it irritates the digestive tract, and some people can’t stand it. You need to check if you have any intolerance to it, because chronic fatigue syndrome, decreased tone, and depression can be symptoms of an unhealthy intestine that does not tolerate this gluten.

Green buckwheat. This is buckwheat, which has not been subjected to heat treatment and has retained all the useful substances. It fights the most severe diseases, contains iron, calcium, phosphorus, zinc, iodine, and B vitamins, improves digestion, and strengthens the immune system! We cook it or germinate it. If you cooked buckwheat, then add flaxseeds and walnuts (omega 3) to it, it will be delicious! It tastes fresher and more stringy than regular buckwheat.

Berries. Blueberries, blackberries, acai, goji berries, strawberries, and raspberries. All of them are filled with a large amount of natural dietary fiber, as well as vitamin C and potassium. Boost mental concentration, and contain more antioxidants than many other fruits. Use berries in smoothies, add goji berries to natural sweets, in morning cereals, take goji along with almonds for snacks.

Green buckwheat
Green buckwheat. Photo from pixabay

Chia seeds. Add them to smoothies, cereals, and raw natural sweets. They are, as we know, a source of vegetable protein, omega-3 fats, potassium, zinc, manganese, and B vitamins.

Flax seeds. They contain more omega-3s than chia seeds. They are also sources of lignan, a substance that protects our hearts. In addition, flax also contains phytoestrogens that regulate hormonal function. Add them to smoothies, salad dressings, cereals, and yogurts. Also, don’t forget to drink water. After all, flax seeds work like a vacuum cleaner, removing slags, and in this case, we just need water.

Apples. are filled with antioxidants, fiber, vitamins and minerals, and natural, healthy carbohydrates (good for metabolism). By the way, green apples contain less sugar than red apples. Apple smoothies are very good.

Here are some simple chips to start the day. Shine and thrive!

Tartar of seaweed. Benefits and Delicious recipes.

We prepare a tartare of wakame seaweed. They are rich in vitamins and minerals. And in combination with broccoli, pine nuts, and lemon slices of celery, you get an incredibly healthy and nutritious side dish or snack!

seaweed tartare
Seaweed tartare. photo from pixabay


Broccoli 7.0oz
Dried Wakame Seaweed 3 tablespoons
Pine nuts 3.53oz
Garlic 2 cloves
Celery 2 sticks
Lemon juice 3 tablespoons
Olive oil 3 tbsp
Salt to taste


Soak the dried seaweed in water for 5 minutes.
Boil the broccoli for 3 minutes.
Beat all the ingredients with an immersion blender until smooth, add salt to taste.
Garnish with pine nuts.
Pour the crushed coriander seeds into the heated sesame oil (1 min).
Add the sliced celery, fry for 5-7 minutes, sprinkle with lemon juice, and season with sea salt. Serve with fresh or stewed vegetables, gluten-free bread, or as a stand-alone dish.

Lentil salad with herbs. Benefits and Delicious recipes.

Let’s make the dish really spring: use any kind of the freshest greens in it, even wild plants will do (nettle-you need to pre-fry with boiling water).

lentil salad with herbs
Lentil salad with herbs. Photo from pixabay


Small red lentils 1 cup (pre-soak overnight)
Water 2 tbsp
Carrot 1 piece
Onion 1 piece
leek 1/2 stem
Zucchini 1/2-1 piece
Garlic clove 1-2 pieces to taste
Greens to choose from a couple of large handfuls
Salt to taste
Spices: Ground fennel is perfect
Ghee oil, coconut, or avocado oil


Vary the ingredients to suit yourself: follow the cooking principle, and the filling can be different each time. If you are now poorly perceived even small legumes-replace with buckwheat and quinoa.


Pre-soaked lentils are washed and boiled until almost ready in clean water.
At this time, coarsely grate or chop the vegetables.
Pass the vegetables in the oil for a few minutes.
Add the finished lentils and spices to the vegetables and simmer for 2 minutes.
At the last moment, add the greens to the dish.
Here is the freedom for imagination: parsley, coriander, mangold, cale, and wild plants: are all excellent sources of magnesium.
Mix with the herbs, cover with a lid for a couple of minutes – and serve!

The flavors are incredible, thanks to proper processing-the maximum benefits will be absorbed. The dish is quite easy to digest while satisfying. You can add a little water.

Hot chocolate with herbs and spices. Benefits and Delicious recipes.

For peace and balance: currant leaves, hawthorn berries.
For warmth and better performance of other herbs: black pepper, paprika, and pippali pepper.
For cheerfulness and concentration: cocoa itself, ginger, and rosemary.

Hot chocolate with herbs and spices
Hot chocolate with herbs and spices. Photo from pixabay


Preparing the mixture

In a mortar, grind until smooth
The current leaves 2 parts
Hawthorn berries 2 parts
A couple of peas of black pepper, a couple of pieces of paprika, one short piece of pippali pepper
Rosemary 2 teaspoons
1/2 teaspoon ginger powder

Preparing cocoa:

mix 2 teaspoons of cocoa with 1 teaspoon of the herbal mixture.
Pour 2 cups of milk.
Bring it almost to a boil.
Remove from heat and let stand for 10 minutes.


You can sweeten it with honey. Or you can melt a strip of your favorite chocolate and mix it with a drink.
Take care of yourself, friends. Bask in warm-hearted people, good movies, and favorite things. Bon Appetit!