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3 healthy and hearty breakfasts for every day
3 healthy and hearty breakfasts for every day
3 healthy and hearty breakfasts for every day

A good breakfast is a fairly large and nutritious meal that provides energy to the body, accumulating the necessary charge to start the day well and last until lunch. The feeling of hunger and the urge to snack in the morning very often depend on the quality of the breakfast. Properly prepared breakfast saturates the body with the necessary amount of carbohydrates, proteins and fats, allowing for optimal physical and mental activity.

Unfortunately, this essential moment for our body is increasingly neglected due to an increasingly time-consuming rhythm of life. Often breakfast is reduced to a drink, with the hope that later in the morning we will have the opportunity to snack on something in the office. This article is therefore an unqualified call to change this habit. Wasting a little time in the morning preparing a good breakfast is a surefire way to gain time during the day, by being more efficient and available. Take a simple comparison: who goes on a long road trip with an empty tank and expects to fill it up later? Your body is a bit the same thing.

By the way, if you are on an intermittent fasting diet, or have started to practice giving up sugar or another food group, breakfast is an important meal that will save you from sudden bouts of hunger and unnecessary snacks during the day. Here are 3 recipes that may become favorites.

Chia seed porridge


800 ml of water;
150g rolled oats;
50 g ground flax and chia seeds;
400 ml of oat milk (or any other);
200 g of coconut yogurt (or any thick yogurt);
40 g toasted slivered almonds;
Your favorite dried fruit (finely chopped)

Pour the oats and chia seeds with water and let steep overnight. Sauté the slivered almonds in a dry skillet over medium heat until golden for 2-3 minutes. Then transfer them to an airtight container. In the morning, mix the oatmeal with the seeds in a saucepan with 200 ml of milk and heat. Cook the porridge, stirring constantly, until the mixture thickens. The amount of porridge is, in principle, enough for two meals (it can be stored in the refrigerator for two days). Serve the porridge by adding 50 ml of milk, yoghurt, almonds and dried fruits (bananas, strawberries, blueberries) that you can find in our Breakfast Pack. For your dried fruits, we advise you to use dried fruits without added sugar (which is not necessary and does not add anything) and which have been dried at low temperature to preserve the nutritional qualities of fresh fruits as much as possible.

There's a reason we're bringing you this recipe with chia seeds. Chia seeds are the edible seeds of a plant in the sage family native to Mexico. They were part of the diet of the Aztecs and Mayas. Moreover, chia means strength in the Mayan language. Chia seeds are a superfood that has many beneficial properties. In particular, they are a source of protein and fiber (help intestinal transit). They are also rich in Omega-3, magnesium and potassium) and contribute to good cardiovascular health. They also contain calcium and antioxidants. An ingredient that could not be more complete!
Baked eggs with mushrooms and tomatoes


2 large mushrooms (remove the stems and cut them into small pieces);
vegetable oil;
½ grated garlic clove (optional);
thyme leaves;
1 tomato (cut into four parts);
2 eggs;
a small bunch of arugula


Preheat the oven to 180-200°C. Grease your mold with oil. Place the mushrooms greased with oil and garlic in the pan, season with salt and pepper and sprinkle with thyme. Cover with aluminum foil and bake for 20 minutes. Then remove the foil, add the cut tomato and gently crack the eggs so that they cover the mushrooms well. Season and add thyme. Bake for 10 to 20 minutes so that the egg is cooked and the yolk remains runny. Serve directly in the pan, garnished with arugula.

The interest of this recipe lies in the combination of eggs (rich in easily assimilated proteins) and mushrooms, which are interesting sources of vitamins (especially B) and minerals (potassium, phosphorus and zinc). Just be careful to check that the mushrooms used are edible!
Avocado toast with microgreens and tomatoes

For all those who will tell us that they really don't have time to prepare breakfast, here is a delicious recipe that can be made in less than two minutes flat! A real mine of energy and taste to start the day off right.

Ingredients for two servings:

ripe avocado;
salt and pepper;
50 g of feta cheese;
whole grain bread;


Cut the avocado in half, remove the core and put the pulp in a dish. Add a little lemon juice and feta. Mash the avocado with a fork to make a mixture with small pieces. Salt and pepper. Spread the avocado and feta cheese mousse on slices of wholemeal bread. Garnish with microgreens.

Consuming avocados for breakfast brings multiple benefits. Indeed, the avocado is a fruit rich in unsaturated fats, fibers and folates which are useful for good cardiovascular health. They are also rich in vitamin E and minerals such as iron, copper and potassium. Finally, the oleic and linoleic acid they contain help regulate cholesterol.

We have given you some ideas for preparing easy and nutritious breakfasts. We hope it will make your day full of energy and good mood.

At Frrrutiz, we see life this way: healthy, fun and imaginative! Do not hesitate to follow us on Instagram for new recipes.
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Our vegetable crackers are made from linen and vegetables, to which we add condiments with species. 

The content of our crackers is unique as there are no cereals, and there is no frying or any other added fat. 

Thanks to our low-temperature dehydration process, these products are perfect for vegan, vegetarian and raw food diets. 

Our delicious crackers are a concentrate of healthy elements and ideal for any snacking moment during the day.
Dehydrating consists of taking out the water from food under certain controlled parameters such as temperature, speed and air circulation and humidity. Dehydrating at low temperature allows conserving most of the vitamins, minerals, nutrients and enzymes and to concentrate the flavours and tastes.

In addition, with dehydration, the alkalinity of the ingredients is preserved. With dehydration, the size and weight of the food decrease significantly. It is very resistant and easy to transport, with a minimum microbian risk. 

By taking out the humidity, the product can last for months, in perfect shape to be consumed either dehydrated or rehydrated.

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