Fruity breakfasts: 5 ideas to prepare them

Fruity breakfasts: 5 ideas to prepare them

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Dietician-nutritionist Julio Basulto says that health is measured by zip code. And it is that to have good habits information is needed, but also resources, not because eating healthy is excessively expensive, but because eating badly is too cheap. And here’s the problem: does a bag of muffins cost more, or a kilo of bananas? It is the task of governments to make it possible for all people to have access to healthy food, regardless of that zip code Basulto is talking about. Meanwhile, we tell you how prepare healthy fruity breakfasts and we give you some delicious, easy and quick ideas to start including them in your first meal in the morning.

Why have fruit in your breakfast

ANDhe breakfast It is usually one of the daily meals in which we are most likely to make poor food choices. The motives? The feeling of lack of time, the myths that circulate around breakfast and a culture that bases it on pastries, milk with sweetened cocoa and juices are some of them. An idea to improve and simplify breakfasts is to include fresh fruits as main option. This is how Aída Sanz, a superior technician in dietetics and co-founder of Maternidad 360, explains it, for whom “the important thing about breakfast is not quantity, but quality, and fruit is synonymous with nutritional quality.”

How to encourage families to include fruit in their first meal of the day? “The best argument that we are going to find is that it is very rich. If we buy seasonal fruit, at its ripening point, the flavors are intense and sweet, and there is so much variety of fruit that it is easy for young and old to like some of them,” says Aída Sanz. The idea is to always offer it at breakfast to create a habit, which is the most important thing to maintain a good diet. “If we have it present in their day to day it is difficult for them to stop eating it. The normal thing is that they end up claiming fruit if there isn’t any,” says the senior technician in dietetics. In the case of children (and adults) not used to taking it, it is necessary, according to the expert, to have a period of adaptation and a lot of patience, since it is not possible to change habits from one day to the next, but rather it is of a gradual transition.

“The important thing about breakfast is not quantity, but quality, and fruit is synonymous with nutritional quality”

Aída Sanz proposes some ideas for incorporating fruit, not only into breakfasts, but into our daily lives at any time: “Always have cut or washed fruit that is within the reach of the little ones; let the adults eat it in front of them; put them with foods they already like; and never force, because it is very likely that the effect achieved is the opposite of what we are looking for”.

Should we combine the fruits in some way? Do we obtain benefits by combining some fruits with others? Natalia Hóspido, dietitian-nutritionist and co-founder of the Nutricoles project, recalls that all fruits are a combination of macro and micronutrients, so it considers that making categorical statements about its properties or about a specific nutrient does not make sense. Or, what is the same: in food it is not about thinking about the benefits that what we eat brings us, or thinking about food as elements of health per sebut to understand what healthy and unhealthy foods are and what place the former should occupy.

5 Ideas for fruity breakfasts: how to prepare them

Including various types of fruit at breakfast will help you meet expert recommendations that you should eat a minimum of five servings of fruit and vegetables each day, and that increasing your intake of these foods even further has health benefits and longevity.

We tell you how to combine fruits at breakfast: 5 fruity breakfast ideaseasy and quick to prepare.

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Oatmeal porridge with strawberries and banana

Rolled oats present a lot of possibilities and in combination with fresh fruit it is a sure hit. Its format in porridge or porridge It is not only very easy to make, but it is also very fast: you can make them while you prepare the rest of the ingredients, the coffee, you get dressed… It is difficult for adults and children not to fall in love with this delicious breakfast.

Diana Oliver

Porridge with banana for breakfast

Preparation time

20 minutes

Duration

20 minutes

Category

Breakfast

portions

2 people

restricted diet

suitable for vegans

Ingredients:

  • 1 glass of milk
  • 4 tablespoons of rolled oats
  • Cinnamon powder
  • 1 banana
  • 4 strawberries
  • grated coconut
  • Chopped almonds

Preparation:

  1. Pour the milk into a saucepan and add the oatmeal and a little cinnamon powder. We are stirring from time to time until we reach a certain consistency.
  2. Once ready, we pour the mixture into a couple of bowls and add the cut fruit, almonds and grated coconut.
  3. You can change the fruits that we propose for others, the ones that you like the most. They are all doing well! The same for nuts: try walnuts, pumpkin seeds, peanut butter…
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bowl of fresh fruit

Something as simple as a bowl of fresh fruit can be a perfect breakfast. Taking advantage of the seasons, we can change the fruits that are part of our breakfast bowl. You do not need to add sugar or any type of sweetener, because the fruit is already a sweet delicacy. If you do not have this perception, and you continue to miss more sweetness, we recommend that you gradually reduce the consumption of sugar and ultra-processed foods so that your taste buds return to working at full capacity.

Diana Oliver

bowl of fresh fruit

Preparation time

10 minutes

Duration

10 minutes

Category

breakfast, snack

portions

2 people

restricted diet

Suitable for vegans, lactose and gluten intolerant

Ingredients:

  • 1 nectarine
  • 1 banana
  • 1 pear
  • 1 handful of raspberries

Preparation:

  1. Peel the banana and wash the rest of the fruit.
  2. We break into small pieces, except for the raspberries, and serve in a couple of bowl-type containers.
  3. Clever! Now we can enjoy a delicious bowl of summer fruits. If we feel like it, we can add a few dehydrated coconut flakes or a teaspoon of chia seeds.
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yogurt with fresh fruit

The mixture of yogurt with fruit is, in addition to being healthy, a delicious proposal. As you can see, you hardly need time to prepare it and you can find endless combinations. You can change the yogurt, taking advantage of the fact that in the market we can find yogurts made with goat’s milk, with soy… The important thing is that the yogurt we choose does not contain sugars or sweeteners. You’ll see how you don’t need it.

Diana Oliver

Yogurt breakfasts with fruit

Preparation time

6 minutes

Duration

10 minutes

Category

Breakfast

portions

2 people

restricted diet

suitable for vegans

Ingredients:

  • 2 natural yogurts without sugar
  • 1 peach
  • 1 handful of pitted cherries
  • 1 banana
  • Optional oatmeal or granola

Preparation:

  1. As easy as incorporating the yogurts into two bowls, chopping the fruit and arranging it on top. No more no less.
  2. You can add nuts, oat flakes or granola if you want to give it more consistency or add other different flavors.
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Peanut butter and banana toast

There is life beyond butter and jam toast. If you want to incorporate more fruit into your daily life, it may be a good idea to include it in the way that is easiest for you, perhaps from something you like and already consume? We suggest you give the toast a spin, including fresh fruit.

Diana Oliver

Banana Peanut Butter Toast Breakfast

Preparation time

5 minutes

Duration

8 minutes

Category

Breakfast

portions

2 people

restricted diet

Suitable for vegans, lactose and gluten intolerant

Ingredients:

  • 2 slices of whole wheat bread
  • Peanut butter (peanut only)
  • 1 banana

Preparation:

  1. We toast the bread. Better if it is in loaf-type slices.
  2. We spread the peanut butter (better if it is homemade, here is an easy recipe to prepare it) and put the cut banana on top.
  3. We can decorate with some chia seeds on top. Remember that this will not change the nutritional content significantly, nor will it make it healthier.
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Fresh cheese with grapes and walnuts

When we think about the time it takes us to prepare a breakfast, perhaps we do not notice the number of ideas that exist for a healthy breakfast without needing long preparation times. “In the end, what you want is to get out of the house quickly and not be caught by the traffic jam every morning, and for that part I understand that people limit themselves to what they know, because the moment you improvise something can go wrong and you can delay more. However, there are alternatives and simple options”, said nutritionist Raquel Bernácer in an interview. Here we offer you one of those simple and very fast options.

Diana Oliver

fresh cheese with walnuts

Preparation time

2 minutes

Duration

4 minutes

Category

breakfast, dessert

portions

2 people

restricted diet

Suitable for vegans, lactose and gluten intolerant

Ingredients:

  • fresh goat cheese
  • Grapes
  • Walnuts

Preparation:

  1. Wash the grapes and place them in a couple of bowls along with some peeled walnuts and a few pieces of cheese.
  2. We enjoyed accompanied by a coffee or tea. No more.
  3. We can replace the fresh cheese with a vegan cheese made with nuts such as cashews.

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