Morning is usually a busy time, especially for those who have to go to work early. Instead of skipping meals or choosing sugary, greasy dishes, you can prepare some dishes with nuts from the previous night.
Walnuts, almonds, chia seeds, pumpkin seeds... provide unsaturated fats, protein, fiber and many vitamins and minerals. When combined with oats, yogurt or fruit, nuts can form a simple but relatively balanced breakfast.
Oats soaked in chia seeds, almonds
40g flattened oatmeal, 150ml unsweetened fresh milk or nut milk, 1 tablespoon chia seeds, 10g almonds, a little banana or strawberries.
How to make: Put oats, chia seeds and milk in a box, stir well and cover tightly, put in the refrigerator overnight. The next morning, add sliced bananas or strawberries and almonds on top and you can use it immediately.
Chia seeds contain fiber, while oats provide complex carbohydrates, helping the dish have better satiety. Almonds supplement unsaturated fats and plant proteins. Busy people can divide the ingredients in portions to shorten preparation time.
Yogurt mixing nuts and fruits
1 box of unsweetened yogurt, 10g walnuts, 10g pumpkin seeds or almonds, a little blueberry, strawberry or banana, 1 tablespoon chia seeds.
How to make: Put yogurt in a bowl, add washed fruit, chia seeds and nuts above. You can prepare the seeds and fruits from the previous night, store separately to mix with yogurt the next morning.
This combination creates a breakfast with protein from yogurt, fiber from fruits and nuts, while supplementing unsaturated fats from nuts. Pure nuts should be prioritized, not soaked in too much sugar or salt.
For both dishes, the portion should be adjusted according to each person's energy needs. If you want a longer full breakfast, you can supplement a suitable source of protein instead of increasing too much nuts.
