There is nothing better than sitting outside on the balcony or terrace on a summer morning and enjoying your breakfast. Not only can you start the day with pleasure , but you can also provide your body with the necessary nutrients for the day. Especially on hot summer days, your appetite is often diminished during the day – so it's important to have a hearty breakfast while it's still not too hot to get your body the most important nutrients and provide it with energy for the day ahead.
But what does an ideal breakfast look like in summer? What should be avoided, and what should you particularly pay attention to? We will address these questions and many more in today's post – so you are well prepared for the summer.
What should a healthy breakfast include in the summer?
A healthy breakfast consists of a balanced mix of various nutrients, provides you with plenty of energy for the day ahead and also tastes delicious. But how do you meet all these requirements?
Fortunately, it's not as complicated as it may seem at first glance. Nutrients are contained in larger quantities, especially in fresh and untreated foods – your body and palate will both be pleased with this.
Nutrient-rich foods usually have a better taste than lower-nutrient alternatives. And the higher the nutrient density, the more energy your body can generate from it. For example, this delicious recipe provides you with plenty of vitamin C, potassium, complex carbohydrates, and healthy fiber.
Low-Calorie Porridge with Zucchini and Oats
Ingredients
- 40 g oats
- 1/2-1 zucchini
- 30 g protein powder (optional, can also be flavored)
- 1 tsp coconut flour
- 300 ml water
- 1 pinch of salt
Preparation
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First, grate the zucchini. It's best to grate it directly into the pot.
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Then add the oats and protein powder.
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Next, add the water to the pot and one more teaspoon of coconut flour. The coconut flour ensures that the porridge is nice and creamy and helps with binding.
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Now, put the porridge on the stove and cook it for about 7 minutes over medium heat, stirring well repeatedly.
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If the porridge is already creamy, remove it from the heat and let it steep for another 2-3 minutes. After that, your delicious porridge is ready with minimal calories.
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You can now top your porridge with your choice of toppings, such as fresh fruit, nuts, or seeds.
Nutritional values
Which foods are particularly suitable for breakfast?
As we have just discussed, nutrient density should be as high as possible to provide the body with all the aforementioned benefits. We achieve this nutrient density by combining many nutrient-rich foods.
Oats are especially suitable as a base for your healthy breakfast, as they are rich in healthy carbohydrates and fiber. They also contain a balanced ratio of healthy fatty acids as well as some essential vitamins and minerals. You can consume or process oats either in the form of porridge, as whole oats, or as oat flour.
However, spelt, quinoa, or even rice are also suitable as a breakfast base. The possibilities with these foods are incredibly diverse. They can be used not only as a base for porridges but also as flour for pancakes. Although they contain fewer healthy fatty acids than oats, they have slightly more complex carbohydrates.
Berries are particularly suitable as a complement to your power breakfast. Whether as a topping for your porridge or as an accompaniment to your yogurt with cereal – berries always pair well. Additionally, they are real nutrient bombs, full of antioxidants and vitamins.
Avoid these foods on hot summer days
You should avoid ready meals or fatty foods in the summer. Because especially high-fat meals stay in the stomach for a long time and require an enormous amount of energy from your body. Ready meals also fall into the category of foods you should avoid on hot summer days. On one hand, this is because they are usually not particularly nutrient-rich, and thus do not provide your body with the necessary vitamins and minerals. On the other hand, they are often extremely high in fat, as fat is a good flavor carrier.
Therefore, especially in midsummer, you should ensure to choose fresh and minimally processed products more often. This will not only delight your stomach but also your taste buds!
That's why you shouldn't avoid a hot breakfast in summer
Many people may be inclined to remove hot dishes from their menu, preferring to eat something cold on warm days to cool their bodies down. However, this is a misconception!
This is because the body must expend energy to process both very hot and cold foods in order to adjust them to a suitable temperature. Thus, a lot of energy is needed, which could potentially be used elsewhere. Moreover, this generates energy in the form of heat, among other things. This creates exactly the opposite effect that most people would expect. Instead of cooling down, the body may actually heat up.
However, warm or lukewarm food and drinks are ideal for summer. These foods do not require the body to warm up or cool down, saving energy for more important processes. Additionally, the body does not heat up unnecessarily.
Porridge, for example, is ideal for breakfast in summer, as it can be freshly prepared with fresh fruit as a topping and covers all the important components – warm, easy to digest, and full of nutrients.
Conclusion
An ideal summer breakfast consists of nutrient-rich foods that are neither too cold nor too hot. This may sound like a lot of details, but it's basically easy to implement. For example, a warm porridge with fresh berries can be enough to provide you with all the important nutrients . But muesli, nice creams, or homemade pancakes are also excellent choices. It's best to get inspired by our specially created recipe ideas!
