Frugal, tasty and quick – breakfast ambassador recipes for a smart start to the day

Autumn is the best time to start a tasty, healthy and frugal day, Gabriel Žutautaitė, convinced breakfast ambassador and food enthusiast, author of the blog “Pusryčiams”, is convinced. The blogger, who has created nearly 300 breakfast recipes, says Smidri will wait until May and now is the time to enjoy nutritious and cheap seasonal vegetables.

Seasonality and balance on the plate

The breakfast ambassador, who can’t imagine a breakfast plate without bread, vegetables and eggs, says the secret to a healthy and smart morning is seasonality and balance on the plate. If you choose sandwiches, yogurt with fruits or granola for breakfast in summer, then in autumn and winter you should have more warming foods in your diet: cereals, porridges, roasted vegetables.

“The same rules should apply to a healthy breakfast as the day’s menu.” If we are already eating a sandwich, let’s not forget vegetables or more protein – fish, meat, eggs or a handful of nuts. Even better if the ingredients on the plate are seasonal: we eat smidrus in May and roasted pumpkin in September,” advises G. Žutautaitė.


Gabriela. Source: Personal album photo

Seasons and their different ingredients also motivate buyers, according to Vaida Budrien, head of communication at the “Iki” shopping chain.

“We notice that customers are increasingly discovering the advantages of different seasons. Here, in autumn, pumpkins, zucchini and cabbage are becoming more common choices. Freshly harvested fruits and vegetables are perfect for nutritious breakfast pancakes, porridges or stews and at the same time are a cheaper option,” says Vi Budriene. says

Gabriel’s advice for those in a hurry

Although she considers breakfast one of the most important pleasures of the day, Gabrielle does not limit it with rules – she usually eats when she wants, and for those who are hungry, she advises to prepare breakfast the night before.

“If I have a full meal in the evening, I usually eat breakfast the next day with lunch. We eat less in the evening and if we are hungry in the morning, it is worth preparing a healthy and cheap breakfast in the evening – pour oatmeal or cook beans”, – says the author of the blog “Pusrikiyams” about intuitive eating .

Gabrielle shares nutritious, elegant, and inexpensive breakfast options that take just minutes to prepare.

Sandwich with Sprats (3 minutes)

Spread butter on a toasted slice of your favorite bread, arrange the sprats, cover them generously with onions, tomatoes and greens. Boiled eggs and horseradish mayonnaise go well on a plate.

Sandwich with sprats

Sandwich with sprats. Source: Institute photo.

Eggs Fried in Cabbage (5 minutes)

We cut the hard stems of kale and scald them with boiling water. We drain the excess water and chop the cabbage a little. We put onions and garlic in a pan that is already sizzling. Beat the eggs, season with your favorite spices, cover the pan with a lid and cook until desired egg consistency.

Fried eggs in cabbage

Fried eggs in cabbage. Source: Institute photo.

Pumpkin Spice, or Pumpkin Porridge (7 minutes)

For a service you will need:
50 grams of oatmeal
1-2 years per cent. Pumpkin puree
100-150 ml almond or other favorite milk
A pinch of spice
1/3 century per cent. cinnamon
A pinch each: nutmeg powder, ground cloves, ginger powder, salt
Vanilla essence

Pumpkin porridge

Pumpkin porridge. Source: Institute photo.

We heat almond milk in a pan, when it boils, add oatmeal. After 3 minutes of boiling, add the pumpkin puree and all the spices to the boiling porridge. We mix the porridge well and let it boil for a few more minutes. Serve with your favorite nuts, pumpkin seeds, and drizzle with maple syrup.

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