5 healthy breakfast ideas when you don’t like salty foods (they stall until midday)

It is advisable to start the day with a balanced breakfast… but not too sweet. Because the sugar raises blood sugar in the blood what is bad for the bodypromotes fat storage and the tiredness in the morning. Ideally, nutrition experts recommend eat salty in the morning. A difficult rule to follow when you appreciate jam toasts (or “worse” with the spread), toasted brioche with maple syrup, tasty chocolate bread or the traditional butter croissant! To help those with a sweet tooth, here are five breakfast ideas that allow you to indulge while being good for your health.

A slice of healthy bread with an oilseed puree

Lovers of toast, now opt for healthy bread toast. Choose bread sourdough, multi-grain, rye or spelled flour. Wholemeal bread, more digestible, has nutritional qualities that white bread lacks. It has a greater content of minerals, nutrients and dietary fiber, good for intestinal transit. He has a lower glycemic index than white bread and has benefits on satiety. On top, it is interesting to spread an oilseed puree“like Peanut butterhazelnut, cashew or sesame or almond purees, recommends Sophie Pihan, naturopath and member of the French Federation of Naturopathy. These vegetable purees are rich in protein, calcium and good fats. Be careful, however, that certain oilseeds (sunflower seeds, sesame, poppy seeds, walnuts) are also rich in histamine, a substance potentially allergenic.”

Almond milk with oatmeal

For those in a hurry, nothing better than oatmeal porridge. The day before, pour oatmeal in a glass jar, cover with a vegetable drink made from rice, oats, almond or soy And leave to swell overnight. To eat alone or for more fantasy with goji berries, grated coconut, seeds of chia and or fresh fruit (half a banana cut into slices, red fruits, almonds…). Express version: “You can also boil your oatmeal in the morning and enjoy it hot, with a little cocoa for example and enhance your porridge base with a crushed banana, fresh fruit, nuts, a little peanut butter or even dried fruits” gives the naturopath as an example.

Banana pancakes

For pancake fans, our expert gives us a healthier alternative to the American versions, which are often very sweet. “Wheat flour can be replaced with buckwheat flour which has the advantage of being rich in fiber, promoting satiety and lowering blood sugar and cholesterol in the blood“, she explains. You can also make pancakes using‘a mashed banana (very ripe) and oatmeal. The sweetening power of the banana then “deceives” the brain into thinking it is eating a very sweet product.

The yum-ô-fruits: express and healthy breakfast

“Yum-ô-fruit is excellent for breakfast and to stock up on vitality and antioxidants: it isa blend of fresh fruit, seeds and vegetable oil“, explains the naturopath. It brings a beautiful nutritional synergy to the body thanks to the vitamins in fruits and the good sources of fatty acids in oil and seeds. These ingredients are rich in fiber, which allows you to achieve quickly to satiety and thus avoid cravings because they slow down digestion. For the recipe: Mash a ripe banana on a plate using a fork. Emulsify it with a tablespoon of oil rich in omega 3, such as rapeseed or sesame oil. Add seeds, crushed or not, such as flax, sesame, sunflower, pumpkin seeds or even oilseeds. All you have left isto cut fresh fruit and seasonal pieces (apple, pear, apricot, plum, peach, pineapple, strawberries to sprinkle on top.

The creamy smoothie, to stock up on antioxidants

For a quick and healthy alternative, consider a complete and satisfying smoothie: simply blend fresh or frozen fruit in a little milk or vegetable drink (almond, oats, soy, rice…) for the creamy side. Add a fatty substance, such as oilseed puree to limit the glycemic impact of mixed fruits on the body. Finally, fruit kefira sparkling lacto-fermented drink and sources of probiotics, is excellent for the intestinal flora. You can make your own or buy them in the fresh produce section of supermarkets.