Nutritious breakfasts for energy and a positive mood: 5 delicious recipes.

Breakfast is the most important meal of the day, setting the tone for everything that follows.

UNN offers you several options for healthy and delicious breakfasts, ranging from overnight oats to an English casserole with muffins. These dishes are not only quick to prepare but also suitable for anyone looking to start their day with a health-conscious meal.

Overnight Oats

Ingredients

• 3 dates

• 1¾ cups unsweetened soy milk

• 1½ cups rolled oats

• 1 cup Greek yogurt

• ¼ cup peanut butter

• 2 teaspoons vanilla extract

• salt to taste

• 70 g dark chocolate

Cooking Instructions:

Step 1

Blend the chopped dates, soy milk, rolled oats, yogurt, peanut butter, vanilla extract, and salt using a blender until the mixture reaches a smooth consistency.

Step 2

Transfer the mixture to a medium bowl and add the chopped chocolate.

Step 3

Divide the mixture into 4 small jars, cover them, and refrigerate overnight.

Savory Cottage Cheese Breakfast

Ingredients

• 1 cup cottage cheese

• 2½ tablespoons olive oil

• fresh dill

• 2 tablespoons lemon juice

• 1½ tablespoons capers

• 1 tablespoon finely chopped green onion, plus extra for garnish

• salt to taste

• 2 cloves garlic

• ¼ teaspoon ground pepper

• ⅔ cup cherry tomatoes

• ⅔ cup chopped cucumber

• ⅓ cup finely chopped red onion

• ⅓ cup rinsed canned chickpeas

• 2 large boiled eggs

Cooking Instructions:

Step 1

Combine the cheese, oil, dill, 1½ teaspoons of lemon juice, capers, green onion, and salt in a medium bowl.

Step 2

Mix well and divide into serving bowls.

Step 3

In separate containers, mix the minced garlic, pepper, dill, and remaining lemon juice.

Step 4

Add the tomatoes, cucumber, onion, and chickpeas to the mixture.

Step 5

Top each cheese bowl with the vegetable mixture.

Step 6

Place a boiled egg, cut in half, in each bowl.

Step 7

Garnish the dish with green onion and black pepper, drizzling with oil.

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Strawberry Chia Pudding

Ingredients

• 1 cup unsweetened almond milk

• ¾ cup dates

• 1 cup coconut cream

• 3¼ cups fresh strawberries

• ½ cup chia seeds

• 1 cup plain milk

Cooking Instructions:

Step 1

Combine the almond milk and dates in a single container.

Step 2

Heat the mixture in the microwave on high until the dates soften slightly.

Step 3

Transfer the mixture to a blender. Add the coconut cream and strawberries. Blend for one minute.

Step 4

Soak the chia seeds in cold water until they swell slightly.

Step 5

Drain the water and add the seeds to the strawberry mixture, mixing until smooth.

Step 6

Cover the mixture and refrigerate for 8 hours until the chia seeds expand further, and the mixture thickens and cools.

Step 7

Layer a little of the strawberry mixture and some yogurt in a small jar. Top with strawberries for garnish.

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Berry Green Tea Smoothie

Ingredients

2 cups frozen berries

1 cup strong brewed green tea

¼ cup Greek yogurt

3 dried dates

1½ tablespoons chia seeds

Cooking Instructions:

Step 1

Blend the frozen berries, tea, dates, yogurt, and chia seeds in a blender.

Step 2

Pour into a glass and optionally garnish with berries.

English Breakfast Casserole with Muffins

Ingredients

• 2 tablespoons olive oil

• 1 small onion

• ½ cup sun-dried tomatoes in oil

• 1 tablespoon minced garlic

• 1 package frozen chopped spinach

• ⅓ cup reduced-fat cream cheese

• 1 cup feta cheese

• ½ teaspoon ground pepper

• 12 large eggs

• 1 cup butter

• salt to taste

• ¼ teaspoon ground red pepper

• 3 whole grain English muffins

Cooking Instructions:

Step 1

Preheat the oven to 180°C and grease a baking dish with vegetable oil.

Step 2

Heat 1 tablespoon of oil in a large skillet over medium heat.

Add the chopped onion and cook, stirring occasionally, until soft and translucent. Add the sun-dried tomatoes and garlic. Mix in the spinach, cooking until it becomes nearly dry and bright green.

Step 3

Transfer half of the spinach mixture to a medium bowl. Add the softened cream cheese, feta, pepper, and oil. Mix well.

Step 4

In a large bowl, whisk together the 12 eggs, butter, remaining spinach mixture, and spices.

Step 5

Pour the egg mixture into the prepared baking dish. Spread the cheese mixture onto the cut sides of the English muffins. Place them cut side down into the egg mixture, forming 2 rows of 3 muffins. Cover the dish tightly with foil.

Step 6

Bake until the eggs are set.

Step 7

Let the dish sit for 10 minutes before serving to cool down.

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