A balanced breakfast: How to start the day energised and healthy

"Like an emperor in the morning, like a king at lunchtime and like a beggar in the evening."

We've probably all heard this old adage before. But is there any truth in it? The statement certainly sounds logical, because our energy reserves are depleted during sleep. Consequently, we need to replenish them in the form of a balanced breakfast to recharge our batteries. A nutritious breakfast is known to improve performance and concentration. We'll tell you how to start the day energised and healthy.

What is a healthy breakfast?

The metabolism is most active between six and nine in the morning, which is why you should also eat your breakfast during this time. Breakfast should primarily contain proteins and healthy carbohydrates, as these nutrients keep us full for a particularly long time and also keep us alert and fit. A chocolate croissant from the bakery may be tasty, but all the sugar and fat will make us hungry again after two hours at the latest. To avoid this, you should reach for wholemeal bread, oatmeal or natural yoghurt with fresh fruit instead.

But do you really have to eat something early in the morning? Breakfast behaviour and preferences are very different and vary from person to person: Some people can't leave the house on an empty stomach and others can't get a bite down at an early hour. This is not a problem, because even experts believe that you don't necessarily have to eat something. If you don't have an appetite in the morning, drinking a nutritious smoothie can be enough to cover the most important nutrients. Simply blend fruit, nuts, chia or linseed, oatmeal and a little (plant) milk into a delicious smoothie and you'll have the most important components to stimulate your metabolism. Speaking of the most important components: Here are the four nutrients that make up a healthy breakfast.

- Liquid: herbal or fruit tea or juice spritzer
- Energy: carbohydrates such as wholemeal bread or muesli
- Vitamins: Fruit or vegetables
- Protein: eggs, milk, yoghurt or cheese

Superfoods for breakfast

If you want to pimp your already healthy breakfast with particularly nutrient-rich foods, it is best to use so-called Superfoods. These provide particularly large amounts of important nutrients such as vitamins, proteins and fatty acids and are considered to be real energisers. Top up your energy levels in the morning with the following superfoods.

Matcha

Green matcha tea is considered a gentle stimulant and can be a tasty and healthier alternative to conventional coffee. The green matcha powder contains the stimulant teein, which has a slower and more lasting effect than coffee. The amino acid L-theanine also has a relaxing effect. Matcha therefore ensures that we start the day alert and relaxed at the same time.

Avocado

The green fruit not only tastes great, it also provides valuable vegetable fatty acids and many vitamins that boost our nerve and brain performance. For this very reason, avocado is an ideal ingredient to refine your wholemeal bread, especially in the morning.

Turmeric

The yellow spice, which many people recognise as one of the curry ingredients, contains many healthy nutrients that have an anti-inflammatory and cleansing effect. So if you want to make your morning smoothie even healthier, it's best to add a little turmeric powder.

Dates

The superfruit keeps you full for a long time and also increases concentration. Dates are therefore perfect for an energising start to the day! Simply add dates to your muesli or yoghurt to spice up your breakfast with a little healthy sweetness.

Our superfood recipe idea

You will need two portions of the date smoothie bowl:
- 2 oranges
- 1 large apple
- 1 tbsp lemon juice
- 6 dried dates (approx. 50 g)
- ½ tsp cinnamon powder
- 2 tsp chia seeds
- 2 tbsp walnut kernels
- 2 tsp liquid honey

This is how it works

Peel the oranges and chop them roughly. Then wash the apple and cut it into pieces. Put one of the apple wedges to one side, cut it into small strips and mix them with the lemon juice in a small bowl. Then pit the dates, cut two of them into small strips and put them to one side. Place the remaining dates in a blender with the orange pieces, apple quarters, cinnamon and chia seeds. Pour the smoothie into two bowls and refine it with the apple and date strips. If you like, you can drizzle honey over it and sprinkle walnut kernels on top. Et voilà: Your delicious superfood smoothie bowl is ready.

Now it's time to get out of bed - into the kitchen - get set - go!
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