Healthy breakfast at Mercadona: nutritious, easy to prepare and very satisfying that prevents constipation

A good breakfast can get the day on track in many ways. On the one hand, it provides you with energy and nutrients that the body needs after many hours without eating. On the other hand, if the ingredients are well selected, you will not have energy ups and downs, hunger or digestive difficulties such as constipation.

Are you wondering how you can achieve all this without spending too much time preparing breakfast? we will show you how is a healthy, creative, homemade breakfast with Mercadona ingredients.

What does a complete, satiating and digestive breakfast include?

At breakfast, as in the rest of your meals, you can follow the rules of a healthy diet:

Eat a variety of foods and preparations. Avoid boring routines at all costs. Include fruits and vegetables in your breakfast. For example, tomatoes on avocados or apples with a little cinnamon are perfect alternatives to spread, much better than butters and margarines. Swap refined cereals for whole grains (in other words, sugary flakes for oatmeal) Reduce or avoid ingredients of animal origin (especially delicatessen products, because they are too salty, contain additives and saturated fats. Reduce the consumption of refined sugar to a minimum or avoid it completely. Drink lots of water or other drinks without sugar or sweeteners such as herbal teas. Take your time and try not to rush in. If you can’t eat something in the morning before you leave the house, take it with you ready to eat on a work break.

The most important thing is that you get the energy your body needs in the morning. Your body has consumed everything overnight and needs new strength for the day.

Oats are a prodigious ingredient

Oats are an indispensable part of the breakfast world for their nutrient density and beneficial properties. Of all the cerealsoats have the highest proportion of vitamins B1 and B6. The grain also provides us with the minerals iron, magnesium and zinc and they have a lot of fiber (10 g per 100g), essential to combat constipation.

Also They are rich in vegetable protein. The flakes contain all eight essential amino acids and little fat.

The flakes, in addition, cause blood sugar levels to rise slowly, instead of causing sudden spikes. Also, oats can be used in many ways: in muesli, porridge, etc.

The Apple

Apples have many good nutrients that are important for your body. They are mainly in the shell. Therefore, it is better not to peel the fruit before eating it.

100 grams of apple they contain around 61 kilocalories, 13 grams of carbohydrates and 2 grams of fiber and 0 grams of fat.

Is good source of vitamins A, B1, B2 and E. Vitamin C is also abundant and, along with vitamin E, it strengthens the immune system.

Besides, the potassium content in apples is high. Along with sodium, potassium regulates the water balance in the body.

The fiber in apples keeps your blood sugar level steady, which helps prevent energy dips and cravings between meals. Along with the high water content, it makes you feel full and promotes good digestion without constipation.

soy milk

It supplies a significant amount of protein and healthy unsaturated fatty acids, which have a beneficial effect on the heart and circulation.

Unlike cow’s milk, the soy drink does not contain cholesterol or saturated fat. This is particularly beneficial for those who already have high blood fat levels or cardiovascular disease and need to limit their cholesterol intake.

sultana raisins

Sultanas are healthy when eaten in moderation. They provide you with B vitamins, potassium and iron and they make you have to use less sugar in your preparations or even avoid it completely.

How can I incorporate these three ingredients into my breakfast?

The best way to combine these three ingredients is in a few oat flakes “overnight”. To prepare these flakes you just have to leave them soaking the night before. Your breakfast is being made while you sleep!

This is how you get a porridge overnight without having to cook it, you can eat it as soon as you get up or prepare it in a glass jar with a lid and take it to work to eat it in the middle of the morning.

Recipe: Overnight oatmeal with apple, cinnamon and raisins from mercadona

Ingredients (for two people):

100 g of fine Brüggen oat flakes from Mercadona 300 ml of 0% sugar soy drink from Hacendado 1 teaspoon of ground Hacendado cinnamon 4 dessert spoons of Jamar apple from Mercadona 2 Mercadona apples 1 tablespoon of Hacendado seedless sultana raisins

Elaboration:

Cover the oats with the soy drink. Add the apple dessert and cinnamon. Add the chopped apple and raisins. Divide into two small jars, cover and refrigerate overnight.

cheap healthy breakfast

Mercadona Brüggen fine flakes: €1 (500 g) Hacendado 0% sugar soy milk: 0.85 (1 liter) Hacendado ground cinnamon: €0.95 (52 g) Mercadona Jamar apple dessert: €2 (710 g) 2 Granny Smith apples: €0.72 Hacendado seedless sultana raisins: €1.30 (250 g)