A quick recipe for hours of energy. The carefree breakfast contains everything that is good and important for a good start to the day: carbohydrates, protein, fat, vitamins and minerals, plus the power of Superfoods blueberries and Chia.
Through a tedious, painful and generally less enjoyable state of health is changing at the moment very much, including the diet. To share my insights, publish now and then my tried and tested and approved recipes.
The recipe "Power Breakfast"
The production is super easy, the proportions of the ingredients can be varied. That is how it goes:
- in a deep dish 2-3 tablespoons Chia seeds* soak in milk for about 10 minutes
- Crush a banana with oatmeal in it
- Tilt 3-4 tbsp natural yoghurt over it
- Add a handful of blueberries and nuts
- something Coconut oil * and (soya)Protein flakes * and mix everything together
- sweet with honey or with lemon to taste
- Variant with even more super-food power: dates, Goji berries *, Moringa powder * and Aronia powder *
Explanation and health benefits
This breakfast mix is a real powerhouse! The banana and oatmeal contain both simple and complex carbohydrates, which saturate for a long time and release the energy slowly. Bananas also contain important minerals such as potassium and magnesium. Yoghurt contains protein as well as certain bacteria, which get the intestinal flora well, Blueberries also contain vitamins in addition anti-inflammatory and antioxidant Substances.
Fat is not bad per se, but a necessary source of energy, and nuts and coconut oil contain a lot of "healthy" fat. The protein flakes give an extra boost of readily available amino acids, which the body needs for cell and muscle formation and, at least in part, must be externally supplied.
over Chia seeds Books are being filled, there is a lot of discussion and alternatives are shown. Despite all the doom calls, these granules are true powerhouses with important ingredients. Inga has a delicious recipe "Iskiate" tried out. Iskiate is the natural power drink of the Tarahumara - If you want to know more about it, I recommend the book Born to Run: A forgotten people and the secret of the best and happiest runners in the world*. Either way, this is a motivating and entertaining read!