Сутрините могат да бъдат истинско предизвикателство – аларми, бързане, графици… и закуската често остава на заден план. Но тялото ни има нужда от енергия, за да започне деня фокусирано и с настроение. Ето защо събрах 5 идеи за здравословни закуски, които са не само вкусни и хранителни, но и отнемат не повече от 5–10 минути за приготвяне.
1. Avocado on whole grain bread + egg
What do you need:
- 1 slice of whole grain bread
- ½ ripe avocado
- 1 boiled or poached egg
- a little salt, lemon, and black pepper
How to prepare:
Mash the avocado with a fork, add a drop of lemon juice and spices. Spread it on a toasted slice and place the egg on top.
💡 Advice: You can boil the egg the night before.
🥣 2. Йогурт купа с плодове и ядки
What do you need:
- 1 cup of unsweetened yogurt or Greek yogurt
- 1 handful of seasonal fruits (strawberries, banana, blueberries)
- 1 tablespoon of nuts or seeds (almonds, flaxseed, chia)
How to prepare:
Pour the yogurt into a bowl, add the chopped fruits and sprinkle with nuts. Easy, tasty, and filling!
🥤 3. Зелен смути с банан и спанак
What do you need:
- 1 banana
- 1 handful of fresh spinach
- half an apple
- 1 cup of water or plant-based milk
- optional: chia seeds or honey
How to prepare:
Put all the ingredients in the blender and puree until creamy texture. Perfect for on the go or for the office!
🥪 4. Мини сандвич с фъстъчено масло и банан
What do you need:
- 2 slices of whole grain bread or rice cakes
- peanut (or other nut) butter
- ½ sliced banana
- cinnamon to taste
How to prepare:
Spread the nut butter, arrange the banana slices, and sprinkle with a little cinnamon. It's ready in under a minute!
🧁 5. Овесени бисквити за закуска (от вечерта)
What do you need:
- 1 cup of oatmeal
- 1 ripe banana
- 1 tablespoon of peanut butter
- optional: raisins, chocolate chips, chia
How to prepare:
Mix everything, shape small cookies and bake them for 10 minutes at 180°C. In the morning, just grab and go!
💡 Advice: Prepare them on Sunday for the whole week.
Breakfast doesn’t have to be complicated to be nutritious. With a little planning and ideas, you can start your day. quick, tasty and healthy – even in the busiest mornings.
Try one of these recipes tomorrow – your body (and mood) will thank you!