SAVORY BREAKFAST: WHAT TO EAT TO START THE DAY WELL

Breakfast is the most important meal of the day. It provides us with the necessary energy to face the rest of the morning and to recover part of the fasting hours of the night. For this reason, it is necessary to pay the right attention to breakfast, without ever skipping it, even if we would prefer to pamper ourselves for a little more time in bed or are in a hurry to go to work.

In Italy, most people seem to prefer a sweet breakfast, with the indispensable croissant and cappuccino or simply with coffee and biscuits. However, today, more and more frequently, a savory breakfast is chosen, since several advantages have been found. In this article we will explain why it is better to opt for a savory breakfast, rather than the classic one, and also some tips for preparing healthy recipes. Whatever breakfast you choose, remember not to make these mistakes ...

Sweet or savory breakfast?

Croissant, biscuits, yogurt and cereals, some homemade cake, toast with jam or rusks, all accompanied by cappuccino, milk, coffee or tea: usually, Italians choose one or more of these foods for the first meal of the day. However, the "sweet or salty breakfast?" diatribe is gaining momentum and many now recognize the benefits of a salty meal in the morning. This is because a sweet breakfast does have a relaxing effect on our mind, but the salty one releases an invigorating sensation. In addition, it helps to limit hunger during the morning: in fact, it keeps blood sugar under control, giving a sense of satiety that lasts longer and preventing "hunger attacks" that are dangerous to health. that catch us at different times of the day, which is why it is highly recommended if you are on a diet and are trying to lose weight.

Healthy salty breakfast

To prepare a savory breakfast, there are many alternatives, but if you want to stay fit and healthy or if you are following a weight loss diet, you need to choose your foods carefully and a "healthy diet. Eating salty foods in the morning means introducing right from the start of the day not only carbohydrates, but also proteins, the quantity of which must necessarily be reduced during lunch and dinner, although they are of great help to those who play sports and have to face intense training sessions.

It is not recommended to consume cold cuts, while the green light is given alternating with eggs, bresaola, slices of turkey or chicken breast, smoked salmon, focaccia, wholemeal bread, savory pie with vegetables, dried fruit and low-fat yogurt. As always, the important thing is to vary and prepare the different recipes with care, without exaggerating in the seasonings and with salt, preferring extra virgin olive oil.

Recipes for healthy salty breakfast

To recommend some recipes for your healthy savory breakfast, in order to balance the right amount of carbohydrates, proteins, fats and even vitamins and minerals in a single meal.

Bread and oil: yes, one of the simplest recipes is ideal to eat early in the morning. The oil must be strictly extra virgin, while the bread is better if it is wholemeal. These two foods combined together provide the right amount of calories and energy.
Bread with cereals, smoked salmon and almonds: also in this case, slices of wholemeal, rye or even black bread are recommended. It is possible to season everything with extra virgin olive oil and a little pepper, avoiding salt.
Scrambled eggs: in general, eggs are an excellent solution for breakfast. It is possible to cook them not only scrambled, but also boiled or soft-boiled. They can be accompanied by vegetables, a few slices of cooked ham or wholemeal bread. semi toasted.
Omelette: always keeping eggs as the main food, the omelette is perfect for those who can have breakfast a little later in the morning. You can add vegetables to vary the flavor and it is better to cook it in the oven, to limit fat.
Wholemeal bagels with spreadable cheese: bagels are an excellent alternative to traditional bread and come in many variations, including cereals with seeds. They can be prepared either with light spreadable cheese or with salmon and avocado, ham or even with egg.
Focaccia: traditional of Italian cuisine, focaccia is excellent for breakfast, as long as it is prepared with extra virgin olive oil. It can be eaten either plain or stuffed, perhaps with a little tomato or cheese.

However you decide to combine the various foods, this breakfast ideal for health chooses all traditional Italian foods, but which are normally eaten for lunch, dinner or as a snack, almost never early in the morning. As drinks you can range: from classic coffee to cold milk, up to fruit juices.

English Breakfast or American Savory Breakfast?

Surely, the best known savory breakfasts are the American one and the English Breakfast. In the first case, it is possible to have both sweet and savory foods, but in the latter variant pancakes with eggs and bacon or bagels stuffed in various ways triumph, especially with salmon. For the English breakfast, on the other hand, the eggs and bacon remain but sausages, beans, mushrooms, grilled tomatoes and toast are added. For both, it is not a healthy breakfast but rather rich and abundant, with a high dose of calories and sugars, to be consumed once a week, especially on holidays and weekends, as a "pamper" for our palate.