We know there are plenty of choices for breakfast (pancakes, you will always have our heart), but sometimes, we can't help but crave something a bit, well, healthier. Not to mention something that will properly fuel us for the rest of our day.
Breakfast is usually a speedy affair. This is especially the case during the week when we're focused on getting to work on time (preferably with some energy to spare). On the weekend, we're more likely to crave a hearty – often bottomless – brunch with plenty of pastries to choose from. But this can often leave us feeling a bit bloated, which isn't exactly ideal.
Thus, the question arises: Are there healthy and quick options? And the answer is yes! Because breakfast is like everything else in life. If we have simple instructions, preferably provided by an expert, then it’s easy for us to follow them. We asked Dr. Andrea Caletti from the Longevity Institute Aiva everything we needed to know about the world's healthiest breakfast.
We put the orange stuff to the test.
The healthiest breakfast revealed
”When it comes to a healthy breakfast, porridge is the best and quickest solution,” says Dr. Caletti. Oat flakes are prepared warm with plant-based milk. But that alone is not enough. “You should enrich the porridge with blueberries or aronia berries for a high vitamin C content. This antioxidant component strengthens the immune system and promotes healthy skin.”
According to Dr. Caletti, a topping of spices such as cinnamon and turmeric also has an anti-inflammatory effect and aids digestion. If you then add a handful of nuts, you have important proteins and nutrients in your breakfast. They are great for providing energy and keeping you feeling full throughout the day.
Oatmeal also contains lots of fibre, which is important for digestion. However, if you want to add even more fibre, you can add vegetables to your porridge, according to Dr Caletti. These include courgettes or carrots, which promote intestinal health. Or you can incorporate the healthiest fruit in the world (which was revealed to be lemon).
This breakfast contains the following nutrients which can boost everything from digestion to hair growth:
- Vitamin C: Promotes immune defence and skin health.
- Fibre: Supports gut health and is essential for feeling full.
- Proteins: Important for muscle building and repair and for feeling full.
- Antioxidants: Protect cells from free radicals and support general health.
- Omega-3 fatty acids (in nuts): Promote heart health and have an anti-inflammatory effect.
A transformative supplement.
How to prepare porridge properly
Fresh porridge and oatmeal should be warm and creamy.
You'll need these ingredients:
- Water or plant milk
- Preferably tender rolled oats (or quick-cooking)
- Nuts
- Cinnamon and/or turmeric
- Berries
And here’s how to prepare it:
- Pour the milk into a pan.
- Add the rolled oats and stir them into the liquid.
- Stir in a pinch of salt.
- Leave to simmer for one to two minutes.
- Turn off the hob and leave the porridge to infuse for about 5 minutes.
You can also prepare your porridge as a meal prep and leave the cooked mixture to soak overnight in the fridge. These “overnight oats” contain even more health benefits, such as starch, which is extremely filling.
Dr. Caletti’s other recommendations
When it comes to healthy eating, it is of course not just about a good breakfast (even if you have already gained a lot there).
“A varied diet that follows the colours of the rainbow and integrates both plant and animal products (or their vegan alternatives) provides the body with all the nutrients it needs,” says Dr Caletti. “The latest studies suggest that carbohydrates are not the enemy, but have their place in a balanced diet and may even be more important than proteins.”
This article originally appeared on Glamour Germany.
Fruit skipped out on a top spot!
