10 healthy breakfast ideas – My favourite recipes
How about brightening up your breakfasts with colorful, flavorful and nutrient-rich recipes? Quite a program, isn't it? Here are my 10 recipe ideas for a healthy AND gourmet breakfast, sweet or savory, simple and "basic" or requiring a little more preparation. They're all suitable for sportswomen!
Summary
- 1. Classic bread-based breakfast
- 2. Classic cereal-based breakfast (flakes)
- 3. Homemade gluten-free lentil and seed bread
- 4. Chia seed pudding
- 5. Protein smoothie
- 6. Minute banana pancakes
- 7. Fruit omelette
- 8. Rice and chickpea pancakes
- 9. Cashew porridge (with honey for those with a sweet tooth)
- 10. Whole buckwheat pancakes
1. Classic bread-based breakfast
- Depending on hunger: a few slices of “dark” bread (i.e. not white)
- Bread topping: butter, sugar-free oilseed or seed puree (almonds, hazelnuts, peanuts, cashews, sesame, pumpkin, pistachio, etc.), fromage frais.
- Serve with cheese, ham, nuts, yoghurt or fromage frais.
2. Classic cereal-based breakfast (flakes)
- Oat flakes , quinoa, millet, spelt, chickpeas
- Seeds and nuts
- Possibly a sweetening agent (no-sugar-added compote, fresh fruit, honey, coconut sugar, stevia)
- Water or vegetable drink or milk (be careful if you have sensitive digestion) or yoghurt/white cheese.
What should a healthy breakfast contain?
First of all, a few notions about what a “healthy” breakfast should contain:
- a variety of animal and plant proteins: nuts and seeds in various forms (chewy almonds, sesame purée, chia seeds, etc.), cheeses, yogurts or cottage cheeses, white or chicken ham, eggs, etc., as well as sardines, mackerel, smoked salmon, tofu ….
- quality fats: these can come from seeds and nuts, but also from the oils you add to your preparations (olive, walnut, rapeseed, linseed, etc.). Butter is not forbidden, far from it! But prefer “real” butter (not low-fat, easy to spread… no margarine), ideally unsalted (I’m going to make Brittany and Normandy women hate me).
- carbohydrates (starches) are not obligatory, but they’re not forbidden either! It all depends on your own tolerance and the quality of your starches. Choose those with a low to moderate GI (glycemic index): sourdough bread, with semi-complete, wholemeal or even integral flours – plain oat or quinoa flakes, buckwheat pancakes, legume flours (chickpeas, lentils, etc.).
- a drink (unsweetened, of course!) to rehydrate your body after the night: tea, coffee (in moderate quantities), water, herbal teas… Avoid fruit juices, even freshly squeezed, as they are full of sugar.
Here are the elements that are not essential, or should be avoided :
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- breakfast cookies, diet cookies… for the same reasons.
- fruit, even fresh fruit: don’t cut it out if you like it, but remember that you can eat it at another time of day (for example, as an afternoon snack).
- sugar, in any form: added sugar in a drink, of course, but also honey or jam (even homemade, with less sugar!). Even though honey is a natural food, it’s still (too) sweet.
- processed breakfast cereals (petals, beads, etc.). Anything that isn’t in raw form, mostly flakes): even if they say “no added sugar” or “wholemeal flour”, among other claims, they’re still a product with a high glycemic index.
- rusks, crackers… even gluten-free, organic. All products in this form will have the same characteristics as processed cereals.
3. Homemade gluten-free lentil and seed bread
Made in just a few minutes, this bread made from soaked seeds (which are easier to digest) is the perfect compromise between efficiency and healthy eating. It’s richer in protein than traditional bread , and naturally gluten-free (if no oats or rye among the seeds offered). What more could you ask for?
Rest: 1 night or 1 day (soaking)
Ingredients (for 1 loaf)
- 125 g lentils of your choice
- 125 g buckwheat
- 125 g millet or rice, oats, rye, quinoa
- 4 tablespoons psyllium husks
- 2x 125 mL water
- 1 level teaspoon baking soda
- 1/2 tsp sea salt (optional)
- 2 tablespoons cider vinegar
Preparation
- Soak lentils, buckwheat and millet in plenty of water the day before.
- In the morning, preheat the oven to 160°C. Oil or line the baking tin.
- Pour the entire soaking into a colander, rinse and drain.
- In a bowl, mix psyllium teguments and 125 mL water, leave to swell for 10′.
- Blend all ingredients (3/ and 4/), except vinegar, with remaining 125 mL water until smooth. Add the vinegar and blend again.
- Pour the mixture into the cake tin and bake for 1h10.
- After 30′, open the oven and score the bread along its entire length. This important step prevents air from accumulating under the crust and the bread from becoming hollow! Continue baking for a further 40′.
- Let the bread cool before unmolding.
This bread goes perfectly with a good raw or farm butter, scrambled eggs, a good piece of cheese or a slice of trout or smoked salmon.
Of course, you can also add an oleaginous puree or simply eat it plain.
4. Chia seed pudding
Rest: one night in the refrigerator
Ingredients
- 3 heaped tablespoons chia seeds
- About fifteen almonds/nuts/hazelnuts
- 1/2 diced banana (or a small bowl of fresh or frozen red fruit)
- 1 pinch cinnamon
- 150 ml unsweetened vegetable drink (almonds, soy, hazelnuts, oats, etc.)
- Optional: 1 tsp unsweetened cocoa powder
Preparation
- Mix all the dry ingredients in a bowl.
- Then add the vegetable drink.
- Leave in the fridge overnight; the chia seeds will swell and give your pudding a slightly solid texture.
- Enjoy chilled!
5. Protein smoothie
Rest: it can be prepared the evening before.
Ingredients
- 2 extra-fresh eggs
- 300 g cottage cheese
- 3 tbsp almond powder or purée (or other nuts)
- a pinch of salt
- Optional: a sweetening agent (honey, stevia, coconut sugar, no-sugar-added compote, banana, etc.).
Preparation
- Combine all the ingredients in a blender and blend until smooth.
- Enjoy chilled.
You can prepare it the night before, but it won’t keep for more than 24 hours in the fridge.
6. Minute banana pancakes
Ingredients
- 1 banana (not too ripe)
- 1 egg
- 40g flour of your choice (buckwheat, for example)
- ½ tsp yeast or baking powder
- salt
Preparation
- In a blender, blend a peeled banana cut into pieces, the egg, 40g flour, baking powder and a pinch of salt.
- Cook the mixture in the form of small pancakes in a hot frying pan.
- Garnish with almond or hazelnut purée if desired.
7. Fruit omelette
Ingredients
- 2 eggs
- 1 tbsp. vegetable drink
- Seasonal fruit: the equivalent of an apple
- Optional: 1/2 sachet vanilla sugar or 1 tsp pure cocoa powder
- Cooking oil (or coconut oil or ghee – clarified butter)
Preparation
- Peel and cut fruit into large cubes
- Cook them over a very low heat in a frying pan with the oil. Stop cooking and reduce to a compote.
- In a bowl, beat the eggs with the vegetable drink and any vanilla sugar or cocoa. Pour the mixture over the fruit and cook over a low heat until the omelette sets. Serve warm or hot.
In summer, it can even be prepared the evening before, then stored overnight in the fridge to be eaten cold the next morning.
8. Rice and chickpea pancakes
Rest: 30 minutes
Ingredients
- 125 g rice flour (ideally semi-complete)
- 125 g chickpea flour
- 2 eggs
- 1 tablespoon olive oil
- 40-45 cl water
Preparation
- Mix 125 g rice flour (semi-complete if possible) and 125 g chickpea flour.
- Add 2 eggs and 1 tablespoon olive oil.
- Gradually dilute with 40 to 45 cL of water, then leave to stand for 30 minutes.
- All that’s left to do is cook the pancakes in a hot frying pan, top with almond or sesame purée (or any other unsweetened purée), and top with banana slices if desired.
9. Cashew porridge (with honey for those with a sweet tooth)
Rest: 1 night in the refrigerator
Ingredients
- 40 g cashews (or cashew purée)
- 150 g flakes (oats, quinoa, buckwheat, spelt, etc.)
- 30 ml unsweetened vegetable drink of your choice
- Optional: 2 to 3 tablespoons honey
Preparation
- Blend 40g cashews (or use puree). You can also chop them with a knife for larger pieces (the gourmet version!).
- In a large bowl, mix the cashews, 150 g flakes, 30 ml vegetable drink and add 2 to 3 tbsp honey as required.
- Leave in the fridge overnight.
- The next morning, you can enjoy your porridge cold, or reheat it gently in a saucepan or microwave.
10. Whole buckwheat pancakes
Rest: 30 minutes
Ingredients
- 250g buckwheat flour
- 1 egg
- 1 pinch salt
- 1 tablespoon olive oil
Preparation
- Mix the flour and salt in a bowl.
- Make a well and add the egg and oil, then stir vigorously.
- Gradually dilute with 40 cL water.
- Leave to stand for 30 minutes.
- Heat a little oil in a large frying pan, then pour in a ladleful of batter. Cook for 1-2 minutes, then flip the pancake and cook for a few more minutes.
- Garnissez ensuite vos crêpes, que vous pouvez consommer froides ou chaudes :
- cold: oilseed puree, guacamole / smoked trout, cheese spread + ham, hummus / spinach leaves
- hot: cheese, eggs
You can prepare the unfilled crêpes in advance, then store them for up to 2 days in the fridge in an airtight box or bag.
Enjoy your meal!