Nowadays more and more people are aware of what they eat and many choose to eat clean more often. Clean eating means that you eat as little processed food as possible. So cook as little as possible from packages and bags, but instead use more fresh fruit and vegetables. But if you can no longer add the muesli from the supermarket to your yogurt in the morning, what can you start your day with? That’s why four easy breakfast recipes.
What is Clean Eating?
Clean eating means that you use as little processed food as possible. So put simply: eat as few things as possible that come from packages and bags. You basically go back to basics and eat as much fresh fruit and vegetables as possible. These products are in fact ?? clean ?? and are not full of refined sugar and / or added preservatives. This way of eating is not really a diet, but more of a way of life. You eat healthier, but it does not immediately mean that you will also lose weight. It does mean that you consume less fat and sugars and therefore reduce the risk of cardiovascular disease. And because of all the vitamins and minerals that you take in, your immune system is improved.
Over-the-top cinnamon and walnut oatmeal
Ingredients for 4 people:
- 350 grams of oatmeal
- 500 milliliters of milk (can also be another type of milk, such as soy or almond milk)
- 2 teaspoons cinnamon (or more to taste)
- 150 grams of walnuts, in pieces
In a glass bowl, combine the oatmeal, milk and cinnamon and microwave it for 3-4 minutes, until thickened. It can also be brought to a boil in a saucepan over the stove until the consistency is good. Divide the oatmeal over four bowls and spread the walnuts on top.
Fruit from the oven with spices
Ingredients for 6 people:
- 1 ½ teaspoons of cinnamon
- 1 ½ teaspoons of ginger
- 1 teaspoon of cardamom
- 2 apples cut into quarters (peeled or unpeeled as desired)
- 2 pears cut into quarters (peeled or unpeeled as desired)
- 2 peaches cut into quarters (peeled or unpeeled as desired)
- oil or butter for greasing
Preheat the oven to 175 degrees and meanwhile grease an oven dish in oil or butter. Mix the spices well in a bowl and then add the pieces of fruit. Make sure all pieces are well covered with the spice mixture. Place the pieces of fruit neatly next to each other in the baking dish and place in the oven for about 15-20 minutes until soft. Serve immediately.
Fruity protein frittata
Ingredients for 6 people:
- 1 cup strawberries cut into pieces
- 1 cup of blueberries
- 1 cup of raspberries
- 10 proteins
- 1 teaspoon of vanilla extract
- 1 tablespoon of agave syrup
- oil or butter for frying
Preheat the oven to 175 degrees and grease an oven-safe skillet. Place the pan on medium heat and add all the fruit at once. Let this stand for 1 to 2 minutes until the fruit is slightly soft. Meanwhile, mix the egg whites, vanilla and agave syrup together and pour it over the fruit in the pan. Make sure everything is covered. Leave it on for 2-4 minutes or until it starts to bubble gently. Then remove the pan from the heat and put it in the oven for about 10-15 minutes. The frittata will then feel firm.
Breakfast bars
Ingredients for 9 bars:
- 350 grams of oatmeal
- 65 grams of flour
- 1 cup of dried fruit of your choice
- 2 eggs
- 120 milliliters of milk (can also be another type of milk, such as soy or almond milk)
- 1 tablespoon of agave syrup
- 1 teaspoon of cinnamon
- butter or oil for greasing
Grease a square baking dish and preheat the oven to 175 degrees. In a large bowl, mix all the ingredients (except the cinnamon) well together and then spread the mixture well in the baking dish. Then drizzle the cinnamon over it. Place the dish in the oven and bake for about 25-35 minutes. It is ready when it feels firm. Then let it cool outside the oven for at least an hour and cut it into 9 equal sized pieces.
