Get that full superfood power already in the morning!
Homemade no-flour no-yeast bread with Avocado and mixed Sprouts
AVOCADOS are very high in omega 3 fatty acids, the good kind of fat, in the form of alpha-linolenic acid.
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Viewing entries tagged
breackfast
Scrumbled eggs with
spinach,
mushroom
and onions.
Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. They are good for: strong muscles, a healthy brain, good energy production, a healthy immune system, lower risk of heart disease, healthy baby development during pregnancy, healthy eyesight, weight loss and maintenance and a healthy appearance.
A single cup of spinach has 200 percent of our vitamin K daily requirement. Vitamin K helps our bones absorb calcium. Spinach also has large amounts of folic acid, manganese, magnesium, iron, vitamin A and vitamin C. Spinach is also a food source for quercetin, a strong antioxidant that can prevent your low-density lipoprotein cholesterol from being oxidized and clogging your arteries
One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese. Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulfur.
Mushrooms are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin. They are also the only vegan, non-fortified dietary source of vitamin D. Mushrooms also provide several minerals that may be difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus.
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curd cheese
berries
banana
honey
grated nuts
Curd cheese is a good source of riboflavin, vitamin B12, calcium and selenium, and a very good source of protein and phosphorus. Fresh berries pack micronutrients, which have been proven to help fight muscle soreness and bananas are good potassium sources, which plays a role in muscular energy. Nuts are a good source of vitamin E, which is a great antioxidant, and Copper, and a very good source of Manganese.
A 100 gram serving of honey provides 304 calories with no essential nutrients in significant content. Composed of 17% water and 82% carbohydrates, honey is a mixture of sugars and other carbohydrates, so measure it!
scrambled eggs
tomatos
garlic
add some whole grain bread and rosemary
Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. Take note that nutrion of the oviparous chicken has significant impact on the egg´s nutritive value. Chickens that also get to eat plants, insects, worms and slugs got 2/3 more vitamin A, 2x more omega-3 fatty acids, 3x more vitamin E, 4-6x more vitamin D, 7x more beta-carotene, 1/3 less cholesterol and 1/4 less saturated fatty acids.
Tomatos contain the carotene lycopene, one of the most powerful natural antioxidants - especially in cooked tomatoes.
Your breakfast and your post-workout snack should cover your biggest carb intake of the day. Whole grain bread will help to keep your blood sugar level stable, lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease-risk factors. Whole-grain consumption is inversely related to hypertension, diabetes, and obesity when compared to refined grains.
Garlic has rich amounts of vitamins B6 and C, and the dietary minerals, manganese and phosphorus. It is a good source of thiamine (Vitamin B1), and pantothenic acid (Vitamin B5), as well as calcium, iron, and zinc. Garlic effectively lowers total cholesterol and LDL cholesterol, has a marginally positive effect on HDL cholesterol, but no significant effect on blood triglyceride levels.
Rosemary is a good source of Vitamin A, Thiamin and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Calcium, Iron and Manganese.
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