Did you know that breakfast is the most important meal? Taking time and attention to this meal will help you not only to balance the macronutrients, but also to start the day with the right energy and positivity!
Since we have a lot of them in this period of time, get in the kitchen with us and let's see together 5 super delicious and healthy recipes for breakfast.
PROTEIN CREPE WITH FRUIT AND PEANUT BUTTER
Ingredients: 40 gr of flour or oat flakes, 150/200 ml of egg white, sweetener and flavorings to taste, peanut butter, blueberries or strawberries.
Take a shaker and put the egg white, oats, sweetener and flavors like cinnamon, lemon zest, vanilla to your liking; shake until the two compounds are homogeneous.
In the meantime, heat a pan lightly greased with very little oil; pour some of the mixture and spread it over the entire surface with a spatula.
When it comes off easily, turn it over and cook the other side. Continue like this until the end of the mixture and then stuff your crepes with peanut butter, strawberries and blueberries.
COCOA PROTEIN MUGCAKE
Ingredients: 5 tablespoons of oat flour, 5 tablespoons of milk of almonds, sweetener, 1 egg and a spoonful of egg white, 4 teaspoons of cocoa bitter, 1 pinch of baking powder, 1 cup.
Add the powders (flour, cocoa, yeast) in a bowl; add the milk and stir.
Add egg, egg white, sweetener and mix again then pour the mixture into a cup. Microwave the cup for 4 minutes at 700W. Serve the cake warm.
PANCAKE PROTEICI BANANA AND COCONUT
Ingredients: 150 gr egg white, half a crushed banana, 80 gr oats or rice flour, 3 tablespoons of almond milk, a pinch of baking soda, 20 grams of grated coconut, sweetener.
Whisk the egg whites until stiff, adding the almond flour and milk from the bottom to the top; add the banana, sweetener, baking soda and coconut and mix until smooth and thick.
Heat a non-stick pan greased with a little oil and put the mixture (about 6 will come at the end). Cook one minute per side and serve.
You can add 0 kcal syrups to your liking or fruit or peanut butter.
PROTEIN CHOCOLATE CREAM AND WHOLEMEAL BREAD
ingredients: 200 gr of egg white, 200 ml of skim milk or almond, 10 gr of cocoa, sweetener, 85% dark chocolate flakes, bread or wholemeal rusks.
Put the egg whites, milk, sweetener and cocoa in a saucepan and light the low heat; keep stirring until the cream thickens.
Leave to cool and blend to remove lumps. After letting it rest in the fridge for an hour, you can spread it on bread or rusks and garnish with dark chocolate chips.
AVOCADO TOAST
Here is an example of a savory breakfast to change our habits a bit!
Ingredients: 2 slices of wholemeal or rye bread, salt, an egg and 4 tablespoons of egg white, 1 avocado.
Cut the peeled avocado into slices and reduce it to a pulp with a fork (I recommend you wait until it is really ripe!); heat the slices of bread in a pan or oven until toasted.
In a non-stick pan greased with a little oil, cook the scrambled egg and egg white and season with salt. Fill the slices of bread with the avocado cream and the egg. Add a little pepper to taste.
How do you guys eat breakfast? In quarantine are you managing to follow the diet or not? Let us know in the comments! And especially if you miss CrossFit®, don't forget to join the largest community in Italy: CrossFitters!