5 Quick Breakfasts, easy and healthy

Breakfast is the most necessary day food because it is that breaks the fast of the night and gives us the energy to start the day well. If you are looking for quick and easy breakfast options prepare are also healthy check the following proposals and choose the one you like.

1- Scrambled eggs and avocado sandwich:

Sometimes, simple is better. In this single recipe you need:

2 slices of lightly toasted whole grain bread.
crushed avocado.
Salt and pepper to taste.
Two eggs.
Cooking oil spray.

Procedure:

It covers one of the slices of bread with avocado, add a little salt and pepper for flavor.
In a pan prepare the two scrambled eggs.
Place the eggs on the avocado and place the other slice of bread.

2- Integral pancakes with blackberries:

The ideal alternative to a Saturday morning where you want to eat something nutritious, rich and that not fattening. This recipe also contains flakes of oats, which will give you that touch of fiber requiring a good breakfast. This recipe is for 12 pancakes and you need:

Ingredients:

1 1/4 cups quick cooking oats flakes.
1/2 Cup of whole wheat flour.
3 tablespoons brown sugar.
1/2 teaspoon baking powder.
1/4 teaspoon of baking soda.
1 pinch of salt.
1 cup whey low-fat.
1 egg.
1 egg-white.
1 teaspoon of melted unsalted butter.
1 teaspoon fresh lemon rind.
1 cup fresh blueberries or blackberries.
1/2 Cup of maple syrup.

Procedure:

A bowl combine oats, flour, sugar, powder flakes baking, baking soda and salt.
Another bowl, combine buttermilk, egg, egg white, butter and lemon zest. Pour in the buttermilk with oats, stir until blended.
Gently beat the blueberries with a rubber spatula and refrigerate for 30 minutes.
Preheat oven to 200 �, in a pan spray cooking oil and separates the mixture into 12 equal portions and sprinkle to create the pancakes.
Enter the tray in the oven and let Cook on one side for 3 minutes or until they leave the first bubbles.
Turn the pancakes so the other side to cook.
When the pancakes are ready, serve and pour a little maple syrup.

3- Peanut butter and Banana Smoothie:

The milkshakes or smoothies are a perfect option to carry them with us at any time of the day. In this case it is enough to liquefy 1 frozen banana, 2 tablespoons of peanut butter, 1 cup of milk of almonds and a couple of ice cubes. Once ready, you can take it in a container to the gym or go take it in the car on the way to work.

4- Fruit with yogurt:

One of the easiest breakfasts, are healthy and delicious fruit with yogurt. Mix a cup of yogurt low-fat or Greek yogurt with a portion of natural seasonal fruit. With this recipe you must be careful to avoid the excesses that may affect blood glucose levels, particularly if you're diabetic.

5- Burritos:

If you want to include a Mexican dish in your diet but don't know if it will be good idea because you think that it will have high-fat, this alternative will surprise you. For a lot you'll need:
Vegetable oil spray.
2 eggs.
2 integral tortillas.
1/4 Cup cheese, low-fat.
1/4 Cup drained beans.
Sauce to taste.

Procedure:

Spray vegetable oil spray in a frying pan.
Stir the eggs in the skillet when the oil is hot.
When the eggs are well cooked, Divide them and place them in tortillas.
Sprinkle cheese over eggs.
Divide beans in two parts and Serve of eggs and cheese.
Roll each tortilla and messes up the microwave oven for 30 minutes.

The perfect breakfast are not complicated:

These quick breakfast that you've listed are very nutritious since they contain elements of all the food groups. It is important to monitor portions to avoid unbalance our diet.
Try the tasty,easy and best recipe. Your comments will highly appreciated.