Breakfast is the most important meal of the day. Several studies have shown that those who eat breakfast regularly have less difficulty keeping fit and meeting their daily nutritional needs. However, many skip it because they have little time in the morning and can't get it ready before going to work. Fortunately, there are many dishes and recipes that can be prepared the night before or even several days before. This article will tell you how to have a healthy and regular breakfast.
Steps
Part 1 of 3: Making a Nutritious Breakfast
Step 1. Try cold oatmeal
It's a quick, nutritious, and easy-to-make recipe. Oatmeal is usually served hot, so the flavor of this cold version may surprise you. Oats are a high-fiber, protein-rich whole grain that will keep you feeling full throughout the morning. It can also help fight cholesterol.
- In a plastic container or glass jar, mix half a cup of rolled oats and half a cup of milk.
- Add fresh fruit, nuts, seeds, or any other ingredients you want. You can also use sweeteners (honey, maple or agave syrup) or spices. Close the container tightly and put it in the fridge.
- When you wake up, you can immediately enjoy this delicious dish. You can prepare multiple portions and keep them in the fridge for two or three days.
Step 2. Try making oatmeal in a slow cooker
If you prefer to eat something hot for breakfast, but don't want to waste time, this recipe is for you.
- In the bowl of a slow cooker, mix one cup of rolled oats, three cups of water or milk, and any spice or flavoring you want.
- Set the pot to the lowest (low) temperature and let the soup cook overnight. It will be ready in six to eight hours. By storing it in a plastic container, it can be kept in the fridge for about four or five days.
- If you want, add some milk, fresh fruit, dried fruit or a sweetener (honey, agave syrup, black molasses or stevia) just before serving it for breakfast.
Step 3. Make a fruit and yogurt parfait
It is a quick and easy breakfast to prepare, rich in protein, calcium, fiber, B vitamins, potassium, magnesium and antioxidants.
- Decide whether to use Greek or classic yogurt. Both are good for this recipe, even if the Greek is much richer in protein. Prefer plain yogurt, with no added flavorings, because otherwise it will be full of sugar.
- Pour half a jar of yogurt into a plastic container or glass jar, then garnish with 60 g of fruit (whichever you prefer) cut into cubes or wedges.
- Repeat both of the above steps, so you have two layers of yogurt and two layers of fruit.
- You can also use honey, cinnamon, a handful of whole grain granola, or dried fruit.
- Close the container well and put it in the fridge: you can keep it for at least a week.
Step 4. Make egg sandwiches
Eggs are great for breakfast as they are rich in protein, good fats and minerals. Paired with a small wholemeal sandwich and some cheese, they'll help you fill up on protein and fiber. Prepare the sandwiches in advance and place them in the freezer or refrigerator, so in the morning, all you have to do is reheat and serve them.
- To start, toast one or more sandwiches.
- Beat the eggs in a bowl. Calculate one egg for each sandwich you have toasted. Mash the eggs in a skillet for a few minutes or until cooked through.
- Cut the sandwich in half, then stuff it with a cheese of your choice and a scrambled egg. If you are going to make several sandwiches, repeat the process.
- Let the sandwiches cool to room temperature, then wrap them in cling film and put them in the fridge. If you plan to freeze them, wrap them with aluminum foil as well.
- Instead of sandwiches you can use a whole-wheat tortilla with a diameter of 20 cm. Stuff it with all the ingredients, roll it up and wrap it with cling film. Keep it in the fridge and reheat it before breakfast.
Step 5. Prepare all the ingredients you need to make a smoothie
If you have little or no appetite for breakfast, you can try drinking a nutritious smoothie. You will need milk, yogurt, fruit and vegetables.
- The night before, measure half a cup of milk (cow or vegetable) or water and pour it into the blender jug.
- Add half a cup of your favorite yogurt (Greek or plain, as long as it's low in sugar).
- Add half a cup of fresh or frozen fruit cut into wedges. If you like, you can also add vegetables, such as spinach.
- Close the jug and put it in the fridge. The next morning, blend all the ingredients until you have a smoothly textured drink.
Step 6. Make chia seed pudding
Chia seeds are unique: when you mix them with a liquid and let the mixture sit for a few hours, they solidify and take on a pudding-like consistency. Plus, they're high in protein and fiber, great for making a nutritious breakfast.
- In a plastic container or glass jar, mix four tablespoons of chia seeds and one cup of cow, soy, or almond milk.
- You can also add a tablespoon of sweetener, such as honey, maple or agave syrup.
- To enrich the flavor, add half a cup of fruit cut into wedges or cubes, spices or other aromatic substances.
- Close the container tightly and leave it in the fridge overnight. The mixture will thicken in a few hours. You can eat it the next morning or another day.
Part 2 of 3: Properly Store Food
Step 1. Get the right containers
To prepare breakfast the night before, make sure you have adequate containers. So, before you get down to business, you need to understand how to store food safely.
- Plastic containers are very useful for this purpose. Most of these pans are perfect for ensuring optimal storage in the refrigerator, but many are also suitable for the freezer and microwave.
- The glass jars allow you to preserve food in a more original and pleasing to the eye way. The lid, which must be screwed on, guarantees a hermetic closure. These jars are great for yogurt, oatmeal, and cheese flakes.
- Aluminum and cling film are great for storing food in the refrigerator. They don't offer an airtight seal and can leak, so be sure to use them only for solid foods, like egg sandwiches.
Step 2. Choose between refrigerator and freezer
It is practical to open the fridge and find a nice nutritious breakfast to enjoy. However, precooked foods cannot be stored for long. Decide from time to time where to store the dishes considering the ingredients used for the preparation.
- You will likely make a lot of dishes to eat the next day, but some recipes allow you to make multiple servings, which can last you all week. Calculate the doses so that you don't have more than five breakfasts in total. If you need more portions, you will need to store them in the freezer.
- Freeze only foods such as egg sandwiches, chia puddings, smoothies (you can restore the consistency with the help of the blender) or oatmeal. Foods like yogurt cannot be frozen properly.
- If you have decided to keep food in the fridge, arrange it on top of raw meat or fish. All cooked food should be placed on the upper shelves. It is a small precaution to ensure that the raw ones do not lose liquids and do not contaminate them.
Step 3. If you plan to bring breakfast to work, plan accordingly
Are you short on time in the morning and can't take the luxury of reheating food in the microwave? Then take him to the office.
- Maintain an optimal temperature on the journey, especially if it is a long one. Food must always be kept cool, otherwise the heat could cause bacterial proliferation.
- Put your breakfast in a cooler. Use an ice bucket or frozen water bottle to keep it cool.
- If you bring liquids, such as milk for cereals, you may want to pour them into a thermos to maintain an adequate temperature. The only drinks that need to stay cold are juices, cow's or plant-based milk, and smoothies.
Part 3 of 3: Preparations to Save Time
Step 1. Write your shopping list and restock your pantry
If you plan on preparing breakfast in advance, you need to make sure you have everything you need in the kitchen.
- To write a complete list, first decide what to eat for breakfast. If you plan your week in advance, you will know which ingredients you will need for the various recipes.
- Take your time to write your shopping list. Consider the recipes you plan to make to get a complete and detailed list of the ingredients you need.
Step 2. Make sure you have all the utensils and tools you need to cook, just like you would for any other recipe
Fortunately, breakfast is quite simple to prepare and requires very little.
- A skillet is useful for making simple dishes like scrambled eggs.
- The toaster is perfect for lovers of warm and crunchy bread.
- You can also buy or borrow a slow cooker. It will help you prepare various dishes (such as oatmeal) the night before, making them find hot when you wake up.
Step 3. Organize the mise en place, a French culinary expression meaning "put on the spot"
To cook quickly and efficiently, it is important to get everything you need (both the ingredients and the utensils), in this way preparing breakfast will be a breeze.
- Start by preparing one dish at a time. It is difficult to deal with several recipes at the same time.
- Prepare all the necessary ingredients. For example, if you want to eat oatmeal and accompany it with apples, take oats, apples, milk, and so on.
- Finally, prepare all the tools you need for cooking. For example, if you want to make oatmeal, you will need a slow cooker and a wooden ladle.
Advice
- Breakfast is a particularly important meal. If you prepare it in the evening, you can do it every morning, without skipping it.
- If you are not used to having breakfast, you may need time to adjust.
- The breakfast does not have to be elaborate. When in a hurry, a fruit and a 100% whole grain bar are also good.
