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September 1, 2017
Make a nutritious breakfast at home!

All of us now know that breakfast is the most important meal of the day. When you eat a meal for breakfast that is full of nutritional ingredients and vitamins, it makes you feel full of energy throughout the whole day. Personally I can’t begin my day without having a full meal and without feeling nice and full. I feel that it is very necessary for me to be able to concentrate at work and come up with new recipes and to complete my work out too!

I will tell you 3 reasons why breakfast is necessary for you (this is of course according to scientist’s research!).


1. Helps weight loss.

Breakfast is the first meal of the day- necessary for our body since it has remained without food for at least 6 to 8 hours. It helps balance blood sugar levels and fills you with energy. At the same time it also helps not to overeat for lunch and dinner. Research shows that people who eat breakfast on a daily basis belong to a category of people who have normal weight and normal body mass index.

2. Improves concentration and performance.

As every other organ in your body, the brain also needs energy to work correctly. Breakfast is a complete meal; meaning that it contains – or should contain – protein, complex carbohydrates and good fats. This type of breakfast can help improve your memory and your level of concentration. Children who eat breakfast tend to have better results at school compared to children who don’t.

3. Helps decrease stress.

Research studies show that people who eat breakfast have better moods, lower stress levels and tend to be happier! Now this is certainly a very good reason to start off each day with a good, healthy and nutritious breakfast!

I’ll carry on with some really tasty breakfast recipes just to get you in the mood! They are quick and easy solutions for breakfast but they are also rich in vitamins, minerals and can become a part of your daily routine.

1. For those of you who like savory breakfasts, the perfect solution is a Kale Poached Egg and Cherry Tomato Sandwich. It is rich in good omega 3 fats so that you can begin your day feeling full and energized! Kale contains a variety of vitamins – B, K, Α και C. This breakfast is rich in fiber and helps with digestion and better bowel function.

2. My favorite breakfast that I like to make daily and I never get bored with it is Homemade Muesli with Oats Oranges and Berries. It has a full taste and makes me feel nice and full every time I eat it. It also contains vitamin C and fiber which immediately charges you up, especially if you are feeling drained! This particular breakfast contains yogurt and flax seeds, which are rich in protein and omega 3 fats. It is an amazing breakfast choice for those of you who work out regularly.

3. Energy Bars. I believe you know I love these! They are the perfect solution for days when I’m in a hurry to leave the house. They contain a variety of nutritious ingredients, protein and complex carbohydrates (which make us feel full) while at the same time they offer a sweet taste without any added sugar. They also make the perfect quick solution for a snack in between breakfast and lunch or a quick meal before exercising.

I think that when you try these recipes for breakfast you will understand why breakfast is the best meal of the day and why it is essential for your body. Now, for those of you who prefer a more special and complex breakfast, come try our delicious pancakes in endless combinations of flavors at… where else but Kitchen Lab!  


This article was written in collaboration with Kitchen Lab’s Sports Nutritionist Anna Maria Volanaki, MSc, BDA, SENr.


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