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October 12, 2020
7+1 breakfast meals instead of porridge!

The truth is that oats are a food that came to stay in our everyday lives. It is no coincidence that so many different recipes have been created, from porridge (or oatmeal) to overnight oats, yogurt with fruit and oats, or oat pancakes. Apart from the nutrients they offer, as they’re a good source of many vitamins and minerals, such as thiamine, niacin, biotin, vitamin B6, the trace elements potassium, magnesium, iron, zinc, selenium, and manganese, they are also rich in fiber, b-glucans, and a good source of protein. All this makes them a suitable food to bring us satiety - to make us feel full for a longer period of time -, to boost the digestive process and our immune system and to balance blood sugar levels as well!

It may be that oats offer us all the above nutrients, but there are indeed many more foods which can be used to make a nutritious breakfast. It certainly sounds quite difficult, but for those of you who want alternatives during the week, then just take a look below!

Whole-wheat pancakes with fruit

Whole-wheat pancakes with fruit by the Greek chef Akis Petretzikis

Who said pancakes can just be a calorie bomb? Of course not, since there is a healthier and more nutritious version of them. Apart from their delicious taste, they will make you feel full for longer, due to the fiber and the protein they contain. All this always in combination with the other nutrients that you will get from a balanced meal. This recipe, in fact, is rich in phosphorus and manganese, as well as minerals that contribute to energy production and healthy bones.

Scrambled eggs with turmeric 

Scrambled eggs with turmeric by the Greek chef Akis Petretzikis

Both eggs and turmeric have become widely known for their nutritional value. Have you ever considered combining them? This combination will offer you a dish that is a good source of protein and contains all the necessary amino acids, while -at the same time- contains many different vitamins, minerals, and antioxidants. It specifically contains vitamin D, riboflavin, biotin and B12, phosphorus, iron, and selenium; essential elements for the proper function of the body and the nervous system. In addition to all that, it is a recipe that will give you the opportunity to discover new flavors.

Omelet rolls

Omelet rolls by the Greek chef Akis Petretzikis

Another recipe with eggs, ideal for you to start the day full of energy. Especially those of you who are athletic, it is a recipe rich in protein and a good source of vitamin B12 - also necessary for energy production and reducing fatigue. It is also a good source of folic acid and is rich in vitamin D and K.

Acai bowl with cocoa

Acai bowl with cocoa by the Greek chef Akis Petretzikis

Now, for those of you who love more original flavors, how about a breakfast that may look a bit like porridge but contains mostly acai puree, bananas, and cocoa? In addition to its chocolate flavor, it is rich in antioxidants due to the cocoa and acai puree it contains, while it is also rich in fiber. The result of this? It is considered ideal to bring satiety and boost the process of digestion.

Banana bread with coconut flour 

Banana bread with coconut flour by the Greek chef Akis Petretzikis

For those of you who want a little bit of cake for breakfast, how about a banana bread with coconut flour? It contains 174 calories per serving, and is rich in fiber, vitamin B12, while it is a good source of vitamin D, B6, biotin, potassium, phosphorus, and selenium. Of course, you should consume it in moderation and not overdo it!

Chia seed strawberry jam by the Greek chef Akis Petretzikis

Now, if you want to add your own jam, what could be more ideal than a jam that contains strawberries (you can add another fruit of your choice with a similar texture), water, chia seeds, and honey? This is definitely a healthier version of jam, made with pure ingredients and without processed sugar. It is rich in Omega 3 polyunsaturated fatty acids and vitamin C. However, you should also consume it in moderation since it contains plenty of natural sugars!

Buckwheat and chia seed bread

Buckwheat and chia seed bread by the Greek chef Akis Petretzikis

If you want to add bread to your breakfast, prefer it in its healthiest version. How is that going to happen? Of course, by making a bread with more nutrients, such as those given to us by buckwheat, flaxseeds, chia seeds, and sunflower seeds. As we’ve mentioned so many times, we should not only look at the calories but also consume nutrient-dense meals. This way, you will learn to consume complete meals, with many vitamins and minerals, ideal to fill you up just like this bread. Make sure to add some cottage cheese or another low-fat cheese.

Fruit salad with kefir and flaxseeds

Fruit salad with kefir and flaxseeds by the Greek chef Akis Petretzikis

Kefir is a beverage that many people have started to consume lately, as it is rich in probiotics - the good bacteria - that enhance the gut flora and the digestive process. The above recipe is ideal for those of you who want to add kefir to your diet as a breakfast meal and not just as a snack.

Raspberry banana smoothie

Raspberry banana smoothie by Akis Petretzikis

For those of you who love making juices and smoothies, of course, I have the perfect recipe. If you like these breakfast alternatives, then try the above smoothie with fruit and yogurt. It could be consumed as a post-workout meal, especially for those of you who exercise in the morning, and want your breakfast to be something quick and nutritious that will re-hydrate you!

I think all these alternatives will make you consider consuming oats for breakfast as well as all the other recipes I suggested. Especially now that fall has arrived for good, it is the ideal time to start boosting your body with even more nutrients.

And don’t forget that -as always- I’m waiting for your photos!!!

Akis

This article was written in collaboration with the Sports Nutritionist Anna Maria Volanaki, MSc, BDA, SENr.

* The website akispetretzikis.com offers as a service a variety of blogs and articles, based on scientific sources. All the articles are provided as general information and no text should be used as a substitute for advice from a physician or another health scientist, regardless of the date it has been published.

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