1. GOJI BERRY SMOOTHIE
Goji berries are high in antioxidants, which help strengthen the immune system and also prevent cardiovascular disease. One of the easiest ways to consume goji berries is through smoothies or dairy products. Preparation time: 5 minutes.
Ingredients for 4 people:
1 small piece of turmeric root (like a thumbnail)
3 tablespoons goji berries
1 piece of ginger (one thumbnail, optional)
Half a cup of water (more, if you want it more liquid)
Preparation: First, put all the ingredients in the blender. Beat everything until you get a homogeneous texture and it is ready to consume.
If you like this type of natural juice, you also have the option of making a red fruit smoothie bowl.
2. APPLE CRUMBLE WITH CORN
The apple crumble is a traditional English dessert that is made with fruit, flour, butter, and sugar. However, we can enjoy the crumble in a healthier way thanks to this version with corn. Preparation time: 35 minutes.
Ingredients for 6 people:
4 organic apples
150 g of organic corn flour
100 g of sunflower oil
125 g of whole cane sugar
40 g oat flakes
40 g of raisins
Zest of an organic lemon
1 vanilla bean
Preparation: Wash and dry one of the apples and pass it on to the coarse grater. Then add a few drops of lemon to prevent the apple from browning. Next, cut the vanilla bean lengthwise and carefully remove the seeds from the inside. Heat a skillet over low heat with two tablespoons of sugar. Add a tablespoon of sunflower oil, a pinch of cinnamon, and vanilla seeds. When the sugar begins to caramelize, add the grated apple and sauté for about 4 or 5 minutes.
Peel and chop the remaining three apples and add them to the pan along with the lemon zest. Sauté a couple more minutes, turn off the heat, and reserve. Preheat the oven to 180º in a large bowl, mix the cornmeal, the rest of the sunflower oil, the oatmeal, or corn flakes until you get a homogeneous mixture. Place the sautéed apple that you have reserved in an oven-safe container and spread the dry dough on top. To finish, bake for 30 or 40 minutes at 180º, until the surface has a golden appearance.
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3. EGGS IN THE CASSEROLE WITH VEGETABLES
A healthy breakfast should be made up of some type of protein. The egg is one of the most recommended proteins since it is low in calories, fights anemia, and has a great supply of vitamins. Although it is true that what we must moderate is the consumption of yolks. Preparation time: 40 minutes.
Ingredients for 4 people:
400 g of assorted mushrooms
1 spring onion
½ bunch of asparagus
100 ml of liquid cream
25g cheddar cheese
A few sprigs of thyme
Preparation: Wash and cut the mushrooms, chives, and asparagus. Put all the vegetables in a bowl and reserve. Heat 2 tablespoons of butter in a skillet over medium heat. When the butter is almost melted and begins to foam, without letting it burn, add the vegetables. Add salt and pepper to taste, and sauté for 3-5 minutes, stirring often.
Preheat the oven to 190 °. Butter 4 small casseroles or individual refractory containers and distribute the sautéed vegetables in them. To cook the eggs in the casserole, break 1 egg in each of them, ensuring that the yolk does not break. Sprinkle grated cheese on top. Put the casseroles in the oven and cook for 10-12 minutes, until the egg is set to your liking, that’s it!
4. SMOOTHY ANTIOXIDANT
This delicious shake is a great way to start the day with a healthy breakfast full of antioxidant vitamins like vitamin A, vitamin C, and vitamin E.
100 g of berries (fresh or frozen)
30 ml of water
30 ml coconut milk
1/4 of a cup of ice
1 teaspoon of pipes
Preparation: Put the date in a small bowl and cover it with boiling water. Let it soak for 10 minutes. Drain and put it in the blender glass. Add the berries (reserve some for the topping), the banana, the water, and the coconut milk. Bat. Add ice and beat again until smooth. Top with the granola and some berries. Sprinkle with the pipes.
5. OATS CAKES WITH BANANA
Kids love pancakes. It is also a very fun recipe to make with them and to prepare them for breakfast. To make it a healthy breakfast for children, you can go to cereals such as oats, less sugar, and more fruit.
ingredients for 4 people:
5 tablespoons oatmeal
100 g strawberries
75 ml of vegetable milk
2 tablespoons of honey
½ teaspoon yeast
2 tablespoons of brown sugar
½ teaspoon of vanilla essence
Preparation: Crack the egg in a bowl and beat it together with the sugar. Add the milk and mix. Sift the flour with the yeast, cinnamon, and a pinch of salt on top. Peel the bananas. Crush one of them with a fork and add it to the bowl. Flavor with vanilla. Beat until you get a homogeneous cream. Heat 1 tablespoon of butter in a small non-stick pan and curdle the previous dough in the form of pancakes. Cook for 2 minutes on each side. Remove and reserve. Clean the strawberries, wash them, and cut them with the remaining banana into slices. Spread the pancakes on the plates, interspersing pancakes and layers of fruit. Pour the honey on top and serve.
THE TIP: To prevent bananas from darkening in contact with air, sprinkle them with lemon juice.