HOW TO START THE DAY FIT

There are many products for a supposedly healthy breakfast. But a really healthy breakfast involves more than just advertising promises. We’ll show you what’s important and what you should leave out. But do not skip your first round at Bet20.

WHAT TO AVOID

Supermarkets offer a variety of cereals and mueslis for breakfast that are supposed to be healthy. Food companies also like to give the impression that spreads are a healthy and tasty start to the day when you eat them.

However, a glance at the nutritional information is usually enough to see that the sugar content of many of these products is far too high:

● Ökotest has found that conventional cornflakes often contain acrylamide, pesticides, or even mold toxins. Cornflakes are already widely known for their high sugar content. Unfortunately, some mueslis are also high in sugar. Öko-Test even found mineral oil and other toxic substances in a few mueslis.

● Spreads such as jam, honey and nut nougat creams contain a lot of sugar. The latter often also contain palm oil, which has a devastating environmental footprint because rainforests often have to be cut down to grow it. There are now even suspicions that palm oil is carcinogenic, at least in its refined form. Many nut and nougat spreads are also unsatisfactory from a health point of view.

● When it comes to breakfast drinks, there is a wide range of coffees, teas, milk drinks and juices on the supermarket shelves.

But:

● Conventional coffees and teas are usually not produced under fair conditions and often contain harmful substances.

● In our guide to milk, you can form your own opinion about how healthy milk really is. The same applies here: if milk is used, then it’s better to choose organic milk. However, there are now many plant-based milk alternatives.

● Many fruit juices are mislabeled, as foodwatch has found out. This can mislead consumers. The problem is that many juices labeled as fruit juice are actually nectar (a mixture of fruit, sugar and water). These products are therefore quite unhealthy.

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THE BASICS

A balanced breakfast gives you the best start to the day. A healthy breakfast has the following characteristics:

● It consists of organic ingredients that are as fresh and free of harmful substances as possible,

● it is varied every day and

● it contains balanced ingredients.

You should therefore make sure that your breakfast is varied and contains lots of vitamins, minerals, fiber, healthy fats and proteins.

RECIPE FOR HEALTHY MÜSLI

Homemade muesli with fruit and nuts provides you with lots of valuable nutrients for breakfast. Oat flakes, for example, are a real power food for breakfast. They have good nutritional values and long-chain carbohydrates, the healthy kind of calories. Oat flakes are a good basis for various muesli combinations:

Instead of a ready-mixed muesli from the supermarket, you can combine the oats with fresh fruit, nuts, seeds, milk or yogurt. There are now a variety of plant-based milk substitutes, for example made from regional soy, the regional soy substitute lupins or oats. In Zoats, a special ingredient is hidden in the oat flakes: Zucchini.

You can also make your own delicious porridge or crunchy muesli from rolled oats and other wholegrain flakes.

Overnight oats are a particularly great option for anyone who doesn’t want to spend too much time preparing breakfast in the morning, but still wants a healthy start to the day.

If you want seeds in your homemade muesli, make sure you use seeds from regional cultivation, such as many linseeds or hemp seeds.

Homemade protein muesli or so-called proats (protein oats) will fill you up particularly quickly. Low carb or no carb muesli offers you healthy fats and proteins without any carbohydrates.

When choosing fruit and vegetables for your healthy breakfast, you should make sure that you use locally grown produce wherever possible. We have an overview for you in our seasonal calendar. Fruit is often so sweet that you don’t need honey or other sugars in your muesli.

HEALTHY BREAD FOR BREAKFAST

Healthy bread for breakfast is ideal if you’re in the mood for something hearty. If you fancy bread, you should choose fresh organic wholemeal bread if possible. This gives your body energy for a long time and you won’t get hungry again so quickly.

You can bake the healthiest bread yourself, for example with your own sourdough. We have two great recipes for wholemeal flour from the bread maker for you.

You should also take a close look when choosing spreadable fat. Öko-Test tested 20 types of margarine and more than half of them came off very badly. Even some organic margarines were found to contain unhealthy fats or even harmful residues.

As a guaranteed healthy topping for your bread, you can easily make your own vegan spreads from fresh organic vegetables and organic grains.

You can also make a classic hummus without any fat or oil. Sugar-free chocolate hummus is a slightly more unusual healthy breakfast recipe.

If you like a breakfast egg with your bread, you should opt for organic eggs without shredded chickens. When in doubt, this is healthier, definitely high in protein and better for the animals.