Nuts contain many healthy ingredients, such as fiber, healthy unsaturated fatty acids, and vitamins. Therefore, nuts should definitely not be missing in a healthy breakfast . You can integrate nuts into your diet in a variety of ways. Whether as a topping on your porridge, as an ingredient in your cereal or as a whole in your yoghurt. Nuts are versatile and add a bit of bite to any dish.
In this post you will learn why nuts are so healthy, what makes a healthy breakfast, and why nuts should not be missing in your breakfast .
Why are nuts so healthy?
The reason why nuts are so healthy is simple. They are a true superfood because of the variety of nutrients they contain. Nuts are particularly known for their high content of healthy unsaturated fatty acids.
In addition, nuts are
rich in fiber, which stimulates digestion
and also fills you up well. Furthermore, nuts saturate so well because they have a particularly high calorie density. 100 grams of nuts contain on average between 50 and 75 grams of fat. Since one gram of fat has 9 kcal and nuts consist mainly of fat,
they provide a long-lasting feeling of fullness
and are therefore perfect for a hearty breakfast that will keep you full for a long time.
What makes a healthy breakfast?
Breakfast is the first meal of the day and should therefore provide you with the most important nutrients so that you can start the day optimally. Nutrients that you should incorporate in the morning include carbohydrates, fats, proteins, and important micronutrients like vitamins.
Nuts contain mainly the two macronutrients fat and protein. Especially the walnut and macadamia provide you with many healthy fatty acids.
If you want to eat more protein for breakfast, you should go for almond or peanut. These two nuts contain between 24 and 29g of protein per 100g . In addition, nuts provide you with important vitamins and trace elements such as vitamin E, magnesium, potassium, and iron.
A clear list of the nutritional values in the different types of nuts can be found here.
Why you should eat nuts for breakfast
Nuts for breakfast help to keep the blood sugar concentration low throughout the day and have a positive effect on the pH in the stomach . Thus, you can also counteract heartburn if you eat nuts in the morning.
When eating nuts, you should still make sure
not to
eat more than
a handful per day,
as they are very filling and have a high calorie density. Did you know that a handful of
nuts a day can even help
you lose weight?
Learn more here.
4 delicious breakfast ideas with nuts
1. Muesli with nuts
The cereal is a real breakfast classic. If you enjoy breakfast cereal and would like to incorporate more nuts into your diet, just add a few nuts to the bowl and you will benefit from the health benefits of nuts. Or try our delicious organic muesli with nuts and complex carbohydrates.
The delicious Urkorn Muesli nut from Verival
With roasted hazelnuts, almonds, sesame seeds, sunflower seeds, and hazelnut brittle, this primeval grain cereal has more than earned its name. Sultanas, apricots, and sunflower flowers also make the Urkorn Muesli nut a little fruity.
2. Yogurt with nuts
If you prefer to eat yogurt with some fruit, you can also easily incorporate nuts as a whole, chopped, or grated . A crispy nut granola is also perfect in your yogurt.
Bircher muesli is also
a breakfast option with nuts and yoghurt
.
Bircher muesli
has a long tradition at the breakfast table. Indispensable in this: roasted hazelnuts. We also add apple cubes, sultanas, figs, and fruit flakes to the original
cereal
flakes
.
Raspberry-Bircher Muesli
Accessories
-
(lockable) glass
-
Spoon
Ingredients
- 50 g oatmeal (approx. 4 tbsp)
- 50 g raspberries (fresh or frozen)
- 100 ml almond drink
- 1 tbsp Verival Good Morning Seed Mix (or Flaxseed/Chia Seed)
- 15g chopped almonds
- 1/2 lemon
- 1 tsp. maple syrup
Preparation
-
Place the oatmeal, Verival seed mix (or flaxseed) and about half of the raspberries in a glass and mix with the almond drink and the juice of half a lemon.
-
Close or cover the glass and leave overnight in the refrigerator source.
-
Remove from the refrigerator, stir well and mix in the chopped almonds and maple syrup.
-
Top with the second half of the raspberries. Done!
Nutritional values
3. Smoothie or smoothie bowl
If you are often not so hungry in the morning , you can also go for a delicious smoothie or smoothie bowl. These are easy to digest and can be prepared in the morning in less than 10 minutes. Here's a delicious recipe for a smoothie bowl with cashews .
Cashew Green Smoothie Bowl – no added sugar
Accessories
-
Blender
Ingredients
- 50 g baby leaf spinach
- 100 g mango
- 1 Kiwi
- 40 g cashew
- 30 g oatmeal
- 1 tbsp cashew butter
- 80 ml water
- a dash of maple syrup to your liking
Toppings (at will)
- Cashew
- Verival Sport Muesli
- Flaxseed
Preparation
-
Put all the ingredients in a blender and mix them well until a creamy mixture is formed.
-
Then place the mixture in a bowl. If you want, you can also add toppings such as cashew, flaxseed, or Verival Sport Muesli to your smoothie bowl.
Nutritional values
4. Warm oatmeal with nuts
If you prefer a hot breakfast, you can easily incorporate nuts into your morning porridge. Simply add a few chopped nuts of your choice to the warm oatmeal or stir in a few grated nuts.
Various nutmeg varieties are also perfect for your oatmeal. Here's a tasty recipe for homemade cashew.
Cashew
Accessories
-
Blender
-
Mason jar
Ingredients
- 250 g cashews
- Some water or rapeseed oil
Preparation
-
Put the cashews in a pan for a short time and roast them briefly.
-
Then put the cashews in a blender and mix the cashews until chopped.
-
Mix the cashews until a creamy mush is formed. If necessary, you can also add very little water or some oil. (We would recommend rapeseed oil.)
-
Then place the cashew butter in an airtight container. So you can keep it in the fridge for a few days.
Nutritional values
Conclusion
Nuts are very healthy and should therefore not be missing in your breakfast. We've shown you 4 different breakfast ideas that you can use to easily incorporate nuts into the first meal of the day in the future. If you are still looking for even more recipe inspiration for your healthy breakfast, just browse through our wide range of recipes .
