A delicious, soft breakfast that is well digestible.
If a balanced diet is achieved throughout the day, breakfast remains important to recharge your batteries after the long night’s fast and provide fast and usable energy all morning until lunch. For it to be as healthy and balanced as possiblethis meal must consist of:
- a cereal product, ideally rich in fiber to make you feel more satisfied,
- a product rich in proteins (ham, egg, dairy product, oilseed puree, etc.),
- a fruit (ideally to chew)
- and a hot drink for example to rehydrate.
It should provide approximately 30% of the day’s energy needs, or between 500 and 600 calories. If you’re not hungry, you don’t have to take it when you get out of bed, you can postpone it until later in the morning.
4 times more fiber than white flour
Dietitian Eliza Savage’s good idea is to include buckwheat (also called buckwheat) in your breakfasts. According to her, a cup of buckwheat flour (approximately 120g) contains 15 grams of plant-based protein and 12 grams of fiber, i.e. 4 times more fiber than white flour. In oatmeal (these are in fact the coarsely ground whole grains from which the husk has been removed), it is also interesting: “A cup of cooked buckwheat groats contains about 6 grams of protein; that’s almost the quantity of a large egg“she indicates on the American media Well and Good in March 2024. Buckwheat is a naturally gluten-free ingredient and vegan which can easily replace white flour in a cake, pancakes or oatmeal in porridges, while providing a dense and soft with sweet recipes. The expert cites brownies, pancakes or waffles with buckwheat flour in particular for a breakfast rich in fiber and protein. Please note that this flour has a nutty taste and an rustic flavor more pronounced than wheat flour.
Concretely, buckwheat flour pancakes (half a cup) made with vegetable milk (for example, a cup of soy milk provides 7 g of protein), to which we add an apple cut into strips (which provides 4 g of fiber) and 2 squares of 85% dark chocolate (which provides 3 g of fiber and 2g of protein) is a breakfast that contains approximately 15g of fiber And covers half of our daily needs. The daily intakes recommended by ANSES for good intestinal transit are of the order of 30 g of fiber per daythe majority of which comes from cereals in adult men and women.