Practical and Delicious Recipes for a Healthy and Quick Breakfast Menu

Mornings are often a rushed moment. However, skipping breakfast is not a wise choice. A healthy and nutritious breakfast provides the energy and focus needed to start the day. The good news is, you don't have to spend a lot of time in the kitchen to prepare a delicious and healthy breakfast. Here are some practical recipes that you can try:

**1. Oatmeal with Fruit and Nut Topping**

Oatmeal is a classic breakfast choice that is rich in fiber and filling. You can make it in minutes in the microwave or on the stove.

**Ingredients:**

* $\frac{1}{2}$ cup instant oatmeal or rolled oats

* 1 cup water or milk (options: cow's milk, almond, soy, or oat)

* A pinch of salt (optional)

* Toppings: fresh fruit (banana, berries, apple), nuts (almonds, chia seeds, sunflower seeds), honey or maple syrup to taste. **How ​​to Make:**

1. Combine oatmeal and water or milk in a heatproof bowl or small saucepan.

2. **Microwave:** Cook on high for 1-2 minutes or until cooked and thickened.

3. **Stovetop:** Cook on low, stirring constantly, until cooked and thickened (about 5 minutes).

4. Pour oatmeal into serving bowls.

5. Arrange fruit and sprinkle with nuts or seeds.

6. Add honey or maple syrup to taste.

7. Serve immediately.

**2. Whole Wheat Toast with Avocado and Egg**

The combination of whole wheat toast, soft avocado, and protein-rich eggs is the perfect breakfast that will keep you full longer.

**Ingredients:**

* 2 slices of whole wheat bread

* $\frac{1}{2}$ ripe avocado, mashed

* 1-2 eggs

* Salt and pepper to taste

* Sprinkle with chili powder or black pepper (optional)

**How ​​to Make:**

1. Toast the whole wheat bread until slightly dry.

2. While waiting for the bread to cook, cook the eggs to taste (can be boiled, fried, or scrambled).

3. Spread the mashed avocado on the toast.

4. Place the eggs on top of the avocado.

5. Sprinkle with salt, pepper, and chili powder or black pepper if desired.

6. Serve immediately.

**3. Practical Fruit and Vegetable Smoothies**

Smoothies are a quick and easy way to get nutrients from fruits and vegetables at once. You can adjust the ingredients according to your taste and availability.

**Ingredients:**

* 1 cup frozen fruit (banana, berries, mango, etc.)

* $\frac{1}{2}$ cup leafy greens (spinach, kale)

* $\frac{1}{2}$ cup milk (optional: cow's milk, almond, soy, or oat) or water

* 1 tablespoon nut or seed butter (optional, for extra protein)

* Honey or other natural sweetener to taste (optional)

**Directions:**

1. Place all ingredients in a blender.

2. Blend until smooth and well-combined. Add more liquid if too thick.

3. Pour into a glass and enjoy immediately.

**Additional Tips:**

* Prepare ingredients like frozen fruit or oatmeal in separate containers the night before to save time in the morning.

* You can add protein powder to your oatmeal or smoothie for extra satiety.

* Vary your oatmeal or smoothie toppings each day to avoid boredom.

With this easy recipe, you have no excuse to skip breakfast. A quick and healthy breakfast will give you the energy and nutrients you need to get through the day better. Good luck!