5 healthy breakfast ideas

An extensive and nutrient-rich Breakfast is essential, especially for athletes, and should be varied accordingly to prevent boredom and the associated risk of demotivation. We want to do our bit in this regard and show you five alternatives to oatmeal, omelettes and the like.

1 - Tired of boring egg white omelettes? How about a frittata?

Most omelette recipes advertised in various fitness cookbooks taste simply boring and sometimes slightly bland, which is usually due to the fact that they are largely made exclusively from egg white. There is no doubt that egg white is an excellent source of protein, which can be used to particular advantage as part of a low-fat diet, but in terms of taste it cannot even begin to hold a candle to whole egg. Egg yolk is still wrongly regarded as unhealthy because it has a very high fat content. In reality, the saturated fatty acids it contains are actually beneficial to health, as they support hormone production, among other things. In addition, egg yolks contain relatively large amounts of vitamin D and vitamin B. To combat boring omelettes, you should always use whole eggs when making a delicious frittata, as they give the dish flavor and a fluffy consistency. All you need to prepare a frittata is a few eggs and various vegetables of your choice. Once you have mixed all the ingredients in a mixing bowl, all you have to do is fry the mixture in a non-stick pan and you can enjoy your creation in no time at all.

2 - Are you fed up with oatmeal? Try quinoa!

Oatmeal is by far one of the most popular sources of carbohydrates among recreational athletes due to its high-quality micro and macronutrients. It is therefore not surprising that many athletes eat them in the morning. Despite the excellent nutrient balance of oatmeal, it is no secret that it is not necessarily known as a culinary delicacy and that many exercisers are sick of it as a result. If you feel the same way, you should reach for quinoa, as this plant, which originates from South America, has a similar nutrient density to oatmeal. In addition to 39 grams of carbohydrates, quinoa also contains 8 grams of protein and a high concentration of iron and magnesium. Once you have cooked the micronutrient-rich quinoa seeds, you can use them to prepare your morning muesli in the same way as conventional oatmeal.

3 - Frozen wild berries again? Go for dark cherries!

We also always advise you to spice up your muesli or smoothie with wild berries. However, if you do this every day, you will quickly become bored with your diet. You can remedy this by replacing the wild berries with dark cherries, which have an equally high proportion of health-promoting antioxidants that have been proven to have an anti-inflammatory effect. Here is our tip for a delicious chocolate and cherry smoothie:

Ingredients

• 100 gram cherries
• 1 spoonful of chocolate-flavored protein powder
• 100 milliliters of water
• a few ice cubes

4 - If you can't tolerate cow's milk, try almond milk

If you suffer from lactose intolerance or are allergic to milk and dairy products, you should choose unsweetened almond or coconut milk as part of your diet. However, well-stocked retailers also offer products that are made up of equal parts almond and coconut milk, which has numerous benefits. Particularly noteworthy is the fact that 200 milliliters contain only one gram of carbohydrates, but in return contain high concentrations of micronutrients. In this respect, calcium, vitamin E and vitamin B12 are particularly noteworthy. Due to its slightly nutty and less penetrating taste, almond milk in particular can also be used in coffee.

5 - Avocado as an alternative to peanut butter

Peanut butter on toast or on its own is probably one of the best taste experiences on the planet. However, if you could do with some variety, you can switch to avocado puree, which is also great on toast. Avocados are also rich in healthy monounsaturated fatty acids and beta-sitosterol. According to scientific findings, the latter is able to lower the cholesterol concentration in the blood and prevent cardiovascular diseases. Here is a simple recipe for a classic Mexican guacamole that is suitable for spreading on bread:

Ingredients

• 1 ripe avocado
• 1 finely diced tomato
• ¼ Lemon squeezed
• (1 very finely chopped clove of garlic, optional in the morning)
• 2 teaspoons natural yogurt
• a pinch of salt and pepper

First cut the avocado in half and remove the stone before scooping out the flesh with a large spoon and mashing it into a fine puree. Then add the diced tomatoes, lemon juice, yogurt and chopped garlic and mix everything together. Finally, season the guacamole with salt and pepper to taste.