5 ideas for breakfast in 15 minutes (5 ideja za dorucak za 15 minuta)

In the morning, there is often not much time to prepare breakfast, so the meal is skipped or something unhealthy is quickly reached. Fortunately, a delicious and nutritious breakfast can be prepared in just 15 minutes (or less) with a few simple combinations.

Greek yogurt with honey and nuts

1. Greek yogurt + honey + nuts

A quick combination of protein, healthy fats and energy. Just mix and you're done.

2. Oat porridge in the microwave

Oat flakes (rolled oats) + milk or water + banana; 2–3 minutes of cooking.

Cocoa smoothie (Kakao smuti)

A cocoa smoothie is a quick and nutritious drink rich in the flavor of chocolate, the natural sweetness of banana, and the creamy texture of peanut butter. The oat flakes (rolled oats) add extra thickness and make the smoothie more filling, so it can be served as a breakfast, snack, or post-workout drink. It's best served immediately after preparation, while it's cold and frothy.

Preparation time: 5 minutes.

Difficulty of preparation: easy.

Ingredients (1 large or 2 small servings): 1 banana, 250 ml milk or almond milk, 1 tablespoon cocoa powder (organic, not the kind for cakes), 1 tablespoon oat flakes (rolled oats), 1 teaspoon honey or date syrup, 1 tablespoon peanut butter, 3 ice cubes, for sprinkling - cocoa powder.

Required: blender.

Preparation:

1. Place all ingredients in a blender. Blend for 30-60 seconds, until the mixture becomes completely smooth and foamy.

If you want a thinner smoothie, add a little more milk and blend briefly again.

2. Pour the cocoa smoothie into a tall glass.

Banana smuti sa mlekom i grckim jogurtom (Banana smoothie with milk and Greek yogurt)

Sastojci: 2 banane, 250 ml mleka ili biljnog mleka, 2 kašike grckog jogurta ili veganski jogurt, 1 kašičica meda ili javorovog sirupa ili agava sirupa, 3–4 kockice leda, prstohvat cimeta.

Priprema:

1. Banane oljustiti i iseći na kolutove.

2. Sve sastojke staviti u blender. Blendirati 30–60 sekundi dok smuti ne postane kremast.

Smuti od banane, kivija i matce (Matcha kiwi banana smoothie)

Sastojci: 3 banane (isečene, zamrznute), 3 kivija (isečena, zamrznuta), 1 kašika praha matče, 200 ml ovsenog mleka ili nekog biljnog mleka za posipanje - mak, susam, pinjoli ili orasi, sveži kivi ili banana, bademi, seme suncokreta, kokosovo brasno, čia seme, rendana čokolada.

Priprema:

1. Stavite banane, kivi, mleko i prah matče u blender ili procesor hrane i blendajte dok ne postane glatko.

2. Podelite smuti u dve šolje.

Frape od kefira, bobicastog voca i nane (Kefir smoothie from berries and mint)

Sastojci: 240 ml 1 običnog kefira sa niskim sadržajem masti, 240 g zamrznutog mešanog bobičastog voća, ¼ banane (oljustene), 1 ½ kašike sveže mente, 1 kašika meda (po želji).

Priprema:

1. U blenderu pomešajte kefir, bobičasto voće, pomorandžu, mentu i med. Usitninte dok ne postane glatko. 

2. Frape se moze čuvati u frižideru do 1 dan.

Frape sa kokosovim proteinom, kokosovim mlekom i jagodama (Frappe with coconut protein, coconut milk and strawberries)

Sastojci: 25g kokosovog proteina, 75g kokosovog jogurta, 85g smrznutih jagoda, 100ml kokosovog mleka, led.

Priprema:

1. Stavite sve sastojke u blender i blendajte dok ne postane glatko.

Frape sa sojinim proteinom, sojinim mlekom i jagodama (Frappe with soy protein, soy milk and strawberries)

Sastojci: 25g sojinog proteina, 75g sojinog jogurta, 85g smrznutih jagoda, 100ml sojinog mleka, led.

Priprema:

1. Stavite sve sastojke u blender i blendajte dok ne postane glatko.

Ingredients: 25g soy protein, 75g soy yoghurt, 85g frozen strawberries, 100ml soy milk, ice.

Preparation:

1. Put all the ingredients in a blender and blend until smooth.

Borovnica i spirulina proteinski frape (Blueberry and spirulina protein frappe)

Sastojci: 150g smrznutih borovnica, 25g surutke u prahu vanila, 2 kašičice spiruline u prahu, 200ml mleka.

Priprema:

1. Stavite sve sastojke u blender i blendajte dok ne postane glatko.

Ingredients: 150g frozen blueberries, 25g whey protein vanilla, 2 tsp. spirulina powder, 200ml milk.


Preparation:

1. Put all ingredients in a blender and blend until smooth.

Vocni kokos frape sa kurkumom (Fruit coconut frappe with turmeric)

Sastojci: 300ml kokosove vode, 150g mešavine smrznutog tropskog voća (papaja, banana, ananas, mango, avokado, kokos, acai) ili 150g svezeg voca jedna vrsta, 25g surutke u prahu s ukusom kokosa (proteina surutke), 2.5cm korena kurkume (svez, rendan) ili 1 kasika kurkume u ​​prahu.

Priprema:

1. Stavite sve sastojke u blender i blendajte dok ne postane glatko.

Proteinski frape s matcha prahom i breskvama (Protein frappe with matcha powder and peaches)

Sastojci: 15g matcha proteina surutke ili proteina surutke, 2 breskve (sveže, bez koštica), 1,25 cm korena đumbira (oljuštenog, narendanog), 100ml mleka.

Priprema:

1. Stavite sve sastojke u blender i blendajte dok ne postane glatko.

Frapei i sokovi s ananasom (Frappes and juices with pineapple)

Punc od ananasa i kivija (Pineapple and kiwi punch)

Tropski sok (Tropical juice)

Sok od heljde i ananasa (Buckwheat and pineapple juice)

Sok od ananasa, banane i djumbira (Pineapple, banana and ginger juice)

Sok od ananasa (Pineapple juice)

Sok od saragarepe, celera, ananasa i limuna (Carrots, celery, pineapple and lemon juice)

Kivi, mango i ananas frape (Kiwi, mango and pineapple frappe)

Frape od banane i borovnica (Banana and blueberry frappe)

Sastojci: 1 veca zrela banana, 200g borovnica, 350-400ml mleka ili mleka u prahu za bebe i 350-400ml vode, 1 kasika meda.

Priprema:

1) Bananu oljustiti i iseci na kolutove.

2) U ciniju staviti sve sastojke i usitniti stapnim mikserom dok ne postane glatko.

Smuti od visnje, borovnica i kelja (Sour cherry, blueberry and kale smoothie)

Sastojci: 250g visnji, 125g borovnica, 250g kelja (svezeg), 250ml kokosovog mleka (nezasladjenog).

Priprema:

1) U blendr staviti kelj i kokososvo mleko i usitniti dok ne posyane glatko.

2) Dodati visnje i borovnice i ponoviti.

Ingredients: 250g cherries, 125g blueberries, 250g kale (fresh), 250ml coconut milk (unsweetened).

Preparation:

1) Put kale and coconut milk in a blender and chop until smooth.

2) Add cherries and blueberries and repeat.

Frape od ananasa i sargarepe (Pineapple and carrot frappe)

Sastojci: 250g spanaca (svezeg ), 250ml kokosove vode (nezasladjene), 1/2 banane (smrznute), 125g ananasa (smrznutog), 120g sargarepe (sirove, oljustene i isecene na 2 cm), 1 kasika cia semenki,  

Priprema:

1) U blender staviti spanac i kokosovu vodu. Usitniti. 

2) Dodati, bananu, ananas, sargarepu i cia semenke. Usitniti dok ne postane glatko.

Ingredients: 250g spinach (fresh), 250ml coconut water (unsweetened), 1/2 banana (frozen), 125g pineapple (frozen), 120g carrots (raw, peeled and cut into 2 cm), 1 tablespoon chia seeds,

Preparation:

1) Put spinach and coconut water in a blender. Chop up.

2) Add banana, pineapple, carrot and chia seeds. Chop until smooth.

Narandzasti detoks frape (Orange detox frappe)

Sastojci: 200ml bademovog mleka, 1 pomorandza, 125g mango (smrznut), 125g sargarepe (smrznute), 2 cm svezeg korena djumbira ili 1 kasicica u prahu, 1 kasika meda, 1 kasicica kurkume u prahu, rendana kora jedne pomorandze.

Priprema:

1) Izrendati koru pomorandze, pa oljustiti. Sargarepu pre smrzavanja iseci na 1.5 cm duzine. koren djumbira oljustiti i iseci na pola.

2) U blender staviti pomorandzu, bademovo mleko i djumbir i usitniti dok ne postane glatko.

Smuti od malina, spanaca i semenki lana (Raspberry, spinach and flaxseed smoothie)

Sastojci: 400g malina (smrznute), 250g svezeg spanaca, 125ml kokosovog mleka, 125ml kokosove vode, 1 kasicica semenki lana (u prahu), 1 kasicica vanila ekstrakta; kokosovo brasno (ljuspice).

Priprema:

1) Spanac oprati. 

2) U blender staviti spanac, kokosovo mleko i vodu i usitniti dok ne postane glatko.

Zeleno zuti detoks frape (Green yellow detox frappe)

Sastojci: 250g manga (smrznut), 125g svezeg spanaca, 125g svezeg kelja, 125g ananasa (smrznut), 250ml vode.

Priprema:

1) Mangu izvaditi kosticu i iseci na kocke. Spanac i kelj oprati. Ananas ocistiti (ako koristite svez). Ako koristite iz konzerve ocediti.

2) U blender staviti spanac, kelj i vodu i usitniti dok ne postane glatko.

Frape od borovnica, avokada i banane (Blueberry, avocado and banana smoothie)

Uzina

Sastojci: 1 banana, 1/3 avokada, 250g borovnca ili miks bobicastog voca (maline, kupine, jagode, brusnica (sveza ili suva), aronija), 125ml vode prokuvane (ohladjene), 1/2 kasicice cimeta, 1 kasika putera od badema, 3-4 kocke leda.

Priprema:

1) Bananu, avokado i bobicasto voce ocistiti. Bananu i avokado iseci na kocke.

2) Staviti sve u blender.

Snack

Ingredients: 1 banana, 1/3 avocado, 250g blueberries or a mix of berries (raspberries, blackberries, strawberries, cranberries (fresh or dried), chokeberry), 125ml boiled water (chilled), 1/2 teaspoon cinnamon, 1 tablespoon almond butter, 3-4 ice cubes.

Preparation:

1) Clean a banana, avocado and berries. Banana and avocado cut into cubes.

2) Put everything in a blender.

Spanac i visnja frape (Spinach and cherry frappe)

Uzina

Sastojci: 250g spanaca (svezeg), 250ml vode, 125g visanja (bez kostica), 65g jagoda, 125g borovnica, 1/2 banane, 1 kasika soka od limete.

Priprema:

1) U blender staviti spanac i vodu i usitniti.

2) Dodat visnje, jagode, borovnice, bananu i sok od limete i usitniti dok ne postane glako.

Snack

Ingredients: 250g spinach (fresh), 250ml water, 125g sour cherries (pitted), 65g strawberries, 125g blueberries, 1/2 banana, 1 tablespoon lime juice.

Preparation:

1) Put spinach and water in a blender and chop.

2) Add sour cherries, strawberries, blueberries, banana and lime juice and chop until smooth.

Vegan frape sa spanacem and ananasom (Vegan frappe with spinach and pineapple)

Sastojci: 250g spanaca, 165ml vode, 1/2 pomorandze, 125g ananasa (smrznutog), 1/2 banane.

Priprema:

1) Pomorandzu i bananu oljustiti. Bananu iseci na pola, a pomorandzu razdvojiti na komade.

2) U blednder staviti spanac, vodu i pomorandzu i usitniti.

3) Dodati ananas i bananu i usitniti dok ne postane glatko.

Ingredients: 250g spinach, 165ml water, 1/2 orange, 125g pineapple (frozen), 1/2 banana.

Preparation:

1) Peel an orange and a banana. Cut the banana in half and divide the orange into pieces.

2) Put spinach, water and orange in a blender and chop.

3) Add the pineapple and banana and chop until smooth.