Healthy breakfasts for energy and good mood: 5 delicious recipes

Breakfast is the most important meal, setting the tone for the entire day. 

UNN offers you several options for healthy and delicious breakfasts: from overnight oats to English muffin casserole. These dishes are not only quick to prepare but also suitable for anyone who wants to start the day with health benefits.

Overnight Oats

Ingredients

• 3 dates

• 1¾ cups unsweetened soy milk

• 1½ cups rolled oats

• 1 cup Greek yogurt

• ¼ peanut butter

• 2 teaspoons vanilla extract

• salt to taste

• 70 g dark chocolate 

Method of preparation:

Step 1

Combine chopped dates, soy milk, rolled oats, yogurt, peanut butter, vanilla extract, and salt in a blender. Blend until the oats are smooth and uniform. 

Step 2

Transfer the mixture to a medium bowl and add chopped chocolate.

Step 3

Divide the mixture into 4 small jars, cover, and refrigerate overnight.

Savory Breakfast with Cottage Cheese 

Ingredients

• 1 cup cottage cheese 

• 2½ tablespoons olive oil

• fresh dill

• 2 tablespoons lemon juice

• 1½ tablespoons capers

• 1 tablespoon thinly sliced green onion, plus a little more for garnish

• salt to taste

• 2 cloves garlic

• ¼ tsp ground pepper

• ⅔ cup cherry tomatoes

• ⅔ cup chopped cucumber 

• ⅓ cup thinly sliced red onion

• ⅓ cup rinsed canned chickpeas

• 2 large hard-boiled eggs

Method of preparation:

Step 1

Combine cottage cheese, olive oil, dill, 1½ teaspoons lemon juice, capers, green onion, and salt in a medium bowl.

Step 2

Mix everything well and divide into serving bowls.

Step 3

In separate containers, mix chopped garlic, pepper, dill, and the remaining lemon juice.

Step 4

Add tomatoes, cucumbers, onions, and chickpeas to the mixture. 

Step 5

Place the vegetable mixture into each bowl with cottage cheese.

Step 6

Place a hard-boiled egg, cut in half, into each plate.

Step 7

Garnish the dish with green onion and black pepper, drizzle with olive oil.

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Strawberry Chia Pudding

Ingredients

• 1 cup unsweetened almond milk 

• ¾ cup dates 

• 1 cup coconut cream

• 3¼ cups fresh strawberries

• ½ cup chia seeds

• 1 cup plain milk

Method of preparation:

Step 1

Combine almond milk and dates in one container. 

Step 2

Heat the mixture in the microwave on high power until the dates soften slightly. 

Step 3

Transfer the mixture to a blender. Add coconut cream and strawberries. Blend for one minute. 

Step 4

Rinse chia seeds under cold water until they swell slightly. 

Step 5

Drain the water and add the seeds to the strawberry mixture, mix until smooth. 

Step 6

Cover the prepared mixture and refrigerate for 8 hours until the chia seeds swell further and the mixture cools and thickens.

Step 7

Layer a small jar with some strawberry mixture and some yogurt. Garnish the pudding with strawberries on top.

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Berry and Green Tea Smoothie 

Ingredients

2 cups frozen berries 

1 cup strongly brewed green tea

¼ cup Greek yogurt

3 dried dates 

1½ tablespoons chia seeds

Method of preparation:

Step 1

Blend frozen berries, tea, dates, yogurt, and chia seeds using a blender.

Step 2

Pour into a glass, can be garnished with berries.

English Muffin Breakfast Casserole

Ingredients

• 2 tablespoons olive oil

• 1 small onion

• ½ cup sun-dried tomatoes in oil

• 1 tablespoon minced garlic

• 1 package frozen chopped spinach

• ⅓ cup fat-free cream cheese

• 1 cup feta cheese 

• ½ teaspoon ground pepper

• 12 large eggs

• 1 cup butter 

• salt to taste 

• ¼ teaspoon ground red pepper

• 3 whole wheat English muffins

Method of preparation:

Step 1

Preheat oven to 180°C. Grease a baking dish with oil.

Step 2

Heat 1 tablespoon of oil in a large skillet over medium heat.

Add the chopped onion, cook, stirring occasionally, until soft and translucent. Add chopped sun-dried tomatoes and garlic. Add spinach to the mixture, cook until almost dry and bright green.

Step 3

Transfer half of the spinach mixture to a medium bowl. Add softened cream cheese, feta, pepper, and oil. Mix.

Step 4

In a large bowl, whisk 12 eggs, butter, the remaining spinach mixture, and spices.

Step 5

Pour the egg mixture into the prepared baking dish. Spread the cheese mixture on the pre-cut English muffins. Place them cut-side down into the egg mixture, forming 2 rows of 3 muffins. Cover the dish tightly with foil.

Step 6

Bake until the eggs are cooked. 

Step 7

Before serving, let the dish stand for 10 minutes to cool.