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Mini or maxi breakfast?
What constitutes a healthy breakfast? Apart from the argument about what is really healthy, it also ignites in the crowd. The old proverb: “In the morning, like an emperor, at noon, like a king and in the evening, like a beggar, is put to the test. With such controversially discussed topics, like nutrition, it is always particularly difficult to give clear recommendations. It is quite undisputed that a greater calorie intake than what is consumed during the day over time inevitably leads to obesity. This refers to the average total food intake throughout the day.
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Less in the morning is more! Contrary to the rule that our mothers and grandmothers gave us on the way to school in the morning, nutritionists are quite unanimous about this: “Lunch should be the largest meal of the day! Depending on the job, the amount of energy consumed and accordingly the amount that needs to be replenished to compensate vary. The article – Jogging in the morning keeps you healthy – also explains why it is better to do less in the morning and also later. Also occasional, chamfered with periods of approx. 16 hours without any food intake, helps the body to remain healthy. Who must work naturally equal in the morning heavily physically, needs also already early sufficiently coal hydrates.
Healthy breakfast – later and less than usual! Hard physical work does not usually concern holidaymakers, nor residents in the Marina Alta and Baixa. Try a week to have breakfast a little later and less. You will immediately experience increased performance and more physical well-being.
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Healthy breakfast, but how?
Carbohydrates
A healthy diet should generally contain little sugar. Everyone agrees on this. Well, the sugar industry and beverage manufacturers may see it differently. In general, all ready meals contain too much carbohydrate. But also in foods where it is not expected. Pickles, apple sauce, etc. Oat flakes and/or wholemeal bread provide so-called “good” carbohydrates. Here, too, less is more.
Vitamins
Healthy PowerFood, are fruit, berries, nuts (small quantities). For those who can already eat vegetables in the morning, avocados and tomatoes are recommended for vitamin intake. Avocados also stand for a cholesterol-free fat intake, but have a catastrophic balance in terms of water consumption.
Dietary fibre
All that's missing are fiber and protein. Wheat bran is the leader among dietary fibres. One teaspoon in muesli and everything is good. Yoghurts and muesli are also suitable because the feeling of eating “sawdust” is eliminated. You wouldn't notice it if you didn't know it beforehand.
Proteins
The protein intake works well with occasional eggs, low-fat curd cheese and natural yoghurt. Once you have read the ingredients of fruit yoghurts, you will never buy them again. Flavourings and pumpkin quickly make a peach yoghurt. The amounts of sugar they contain are criminal. The preservatives too. Only natural yoghurt. Better to add some sugar yourself, or jam. If cheese, then better goat cheese or sheep cheese.
Fat
The avocado has already been mentioned. Nuts also contain “good fats”. In general, as little applies as possible. We do not live at the North Pole and do not need seal meat to cover our needs. Especially in the warm regions, too much fat burdens the metabolism and quickly makes you fat. If you eat less fat anyway, you can buy a higher quality product. Organic butter – eat little of it. You should treat yourself to the best vegetable oil. Olive, linseed oil, pumpkin seed oil. It's cheaper than changing the oil. Instead of butter, tomato or avocado as a base on the Bocadillo can also be used in the south. Butter quickly becomes liquid when heated and then becomes unpleasant. High-quality fats are also in fish, not for everyone something for breakfast.
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Quality – Organic – Eco?
Although I am not a vegetarian, I pay more attention to the quality and origin of food. I increasingly feel an ethical responsibility. I could use even more of this. Because, unfortunately, I am not as good as I would like to be. In any case, this is good for a good taste and a good feeling.
The easiest thing for me to do is with eggs. To do without chicken meat has not been a problem for years. They are tormented most of all. When I pass a chicken roastery, the well-known, seductive barbecue smell still rises to my nose. But only briefly, I want to weaken. And who has once similar pictures in the head, like me. Chopped chickens covered with ulcers, half plucked and bloody, chopped, it will be similar to that. The lack of space, the amount of growth hormones and antibiotics used in chickens is frightening. You don't want to eat something like that. And this is true in comparison to Germany, for Spain unfortunately still much more. The animal protection laws are unfortunately still worse arranged, than with us and are hardly controlled.
Eggs
The same applies to chicken egg batteries used for egg production. These eggs can also taste like fish. They have coloured yolks and contain a lot of drug residues. So if the miserable standard of keeping chickens isn't enough to get a little more money into your hands. Then stop, please the health aspect and the far better taste. In Germany I moved out of the city years ago. Since I have come into the benefit of “free-running eggs” of my neighbours, I can eat no more others. Not even organic eggs from the supermarket anymore.
I know this is a privilege and not available to everyone. The organic egg offer in Spain has not existed for a long time. In the meantime, however, it is available. 6 eggs cost scarcely 1 euro more, thus approx. 20 cent. You taste that. Who has access to a cooperative in the marina, which produces reasonably or even better knows a farmer, who does that, should buy there. Organic shops have also arrived in Spain in the meantime. Altea, Altea la Vella, Albir, Alfaz, there, I know it. But should be almost everywhere within reach.
Bread
Healthy bread from the supermarket – an illusion. As a German, of course I like good bread. The baking mixes and the handling in our country already annoy me, so it increases in Spain. There are no more baked breads, it probably takes too long. There is no thick crumb any more. The most important thing is missing. All the great bread flavours that the bark exudes are missing. But that is exactly what makes a good bread for me, among other things. Inside these industrial breads are often still very doughy, not baked through or dry and cracked. Too much propellant. Many are also sugared. And I don't want to know all the preservatives that the baking mixes contain. The exceptions at Aldi, Lidl & Co in Spain are pumpernickel and wholemeal bread on the shelf. Imported, not the offers from the fresh bakery department.
Alternatives: There are German, Danish, Dutch and other bakers who knead themselves in the region. There are also organic shops selling such breads. My wife also makes her own sourdough bread from time to time; it took a while for it to work out well. But now it's always a party when one is ready. The alleged “farmer's breads” of the Spanish shops, adapted to the German residents' wishes, are a joke. They look like a farmer's bread, but have no crust and are as fluffy as a toast. You can press them together, they go back to the old form. They also contain sugar. Good bread is essential for good carbohydrates, especially for breakfast.
Bread in top quality, with homemade jam or honey from the neighbouring Spanish beekeeper – a dream. You can't get real honey in the supermarket either. These are mostly mixtures. Read the ingredients and the origin through, on the packaging. One eats so little honey over the year. There the price should play really no role, also with a small budget. That is, like with high-quality oil. We easily spend a lot of money on good motor oils. When we buy good oil we suddenly become stingy.
Fruit and vegetables
We Germans are known for buying only visually flawless vegetables. Without fissures, straight and round, flawless. If you have a market in your pueblo where local farmers sell their produce, you should try it. The taste is incomparably better. Here, too, there are traders who offer the production from Almeria, like most supermarkets. Do a taste test. The result is clear. Since vegetables and fruit are comparatively expensive in Spanish supermarkets, the price difference to what local farmers can offer is small.
Smoothies & Juices
Fruit or vegetable smoothies – are certainly healthier than chocolate. But are they good for a healthy breakfast? Especially fruit juices contain an enormous amount of sugar. Nothing against a small glass of oranges, pina, melocotón juice, simply wonderful. Very tasty, however, the emphasis is on small glass! Fruit juices contain an incredible amount of sugar, google times. That is far more than you would expect and lies partly over a cola. In times of shopping addiction and hip trends, the smoothie is a hit and a trend. It is sooo healthy. Actually, it goes quite well with hamburger rolls. Just as with hamburgers, fat and meat, you can eat a lot of fruit and vegetables with a smoothie, without chewing at all. A note from the famous naturopath F. X. Mayr: In his day, a smoothie was still called old-fashioned fruit juice or vegetable juice. “If God had wanted us to drink fruit and vegetable juices, we would have a blender in our mouths instead of teeth.
Yes, I agree with that unconditionally. A forecast by futurologists says that people will no longer have teeth because they no longer chew. But perhaps that won't happen at all, keyword climate change. The many large-volume SUVs in the marina that are waiting in front of a supermarket with the engine running and the air conditioning in place for the woman to go shopping. This is just one of the more striking symptoms of how little we as individuals are prepared to do about it.
Before I get desperate and depressed about these prospects, I'm happy about the fridays for future movement. A small ray of hope – and then, quickly back to the topic. As a substitute for sweets, from time to time. smoothies are ok. Regularly enjoyed in large quantities, the vitamin needs are covered, but, you get fat from it! And if every morning you had to eat the amount of fruit it contains the way it is? There would be a lot of apples, bananas, berries, cucumbers etc.. You couldn't actually eat the amount contained. At least not every morning. Anyway.
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Conclusion – Healthy breakfast
Overall little, later hardly any carbohydrates. Good bread and the proteins, the fruit, the fat from organic production or from the farmer next door. You are in Spain and you finally have time for a healthy breakfast. If you don't take care of a healthy diet now, when, because then. A market purchase or visit to the farm shop is also fun and helps to improve your Spanish communication is everything.
Oh yes, I'm not talking about absolute discipline here. For me I have noticed that a tender approach to the food described increasingly leads to a change in taste perception. Some things from earlier, I could eute no longer eat. Not regularly at least. But you can also beat the strands. Completely without bad conscience. Don't stop every day. When I arrive in Spain, I often treat myself to a fat, English breakfast on a regular basis. It's almost a tradition. Especially in Benidorm, with the many Brits there, there are good bars for it. In the meantime I even got used to the English sausages. The good ones remind me a bit of kale & pee. Here, too, there are massive differences in quality. Some are inedible. But that applies to everyone. Bacon Eggs and Beans. Is the toast well buttered, warm and crispy? The tomato well cooked? Enjoy your meal – Markus 😉
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