Five recipes for a real intermittent breakfast

It’s the diet of the moment and a lot of people follow it to the letter. What is Intermittent Fasting? Basically, undergoing 12 or 16 hour periods of fasting (there are also longer ones) for several days a week, hopefully always during the night-morning period.

The idea is that these hours without food intake – with the exception of water, coffee and sugar-free infusions – produce a process of self-cleansing of the body first, then of burning fat.

But be careful, it is not a question of enduring the hours of fasting and then going to eat anything. “As important as the fast is the food with which it is broken,” says Matías Anguita, nutrition and fitness coach.

“It is important not to eat carbohydrates, sugars or wheat products at the first meal after fasting, nor to overdo fruits, due to their high sugar content.” What to eat then?

Ideally proteins, such as meat, poultry or fish, as well as eggs and raw or cooked vegetables. Following these parameters, I leave here five adequate recipes to really have breakfast but without complicating cooking and, above all, without spoiling the famous intermittent fasting diet.

Ingredients for four people

—½ kilo of ground pink posta

-1 onion

—2 peeled carrots

—1 stalk of celery, washed and stringless

—1 tablespoon of tomato puree

-4 eggs

—Salt, pepper, Worcestershire sauce and olive oil

Cut the onion into very small squares and pass the carrots and celery through a very fine grater, then brown these vegetables in a pan with a little olive oil, salt and pepper. When they are golden and melting, add the tomato puree and stir until it dissolves in the sauce.

Turn off the heat and transfer the sauce to a large bowl, where you need to mix it with the minced meat. Season with salt, pepper and a little Worcestershire sauce, stirring very well to combine the ingredients. Finally, break the eggs on it and integrate them with your hands, until you obtain a sort of homogeneous paste.

In a previously oiled dish, put this mixture and put it in a strong oven for 25 to 30 minutes. Then unmold, wait for it to warm up a little, cut and serve with a salad of leafy greens and avocado.

Ingredients for two people

—1 jar of horse mackerel, drained and cleaned

—3 whole chives, washed and dried

-4 eggs

—Salt, pepper and olive oil

Drain the horse mackerel of its liquids, crumble it and put it in a bowl. Chop the fine but fine chives and add that too. Then beat the eggs, add a pinch of salt and pepper and add them to the bowl.

Stir everything together then heat a frying pan over low heat, with a little olive oil, and pour the mixture into it, cooking it for a few minutes on each side, helping us with a plate to turn it over. Serve with a tomato salad.

Ingredients for four people

—4 large zucchini

-1 onion

-2 cloves garlic

—2 very ripe tomatoes, grated

-4 eggs

—Salt, pepper and olive oil

In a large saucepan, put the previously washed courgettes, add a little salt and cover them with cold water. Cover and cook over high heat until tender.

Meanwhile, chop the onion into small cubes and the garlic cloves very finely. Brown both in olive oil, with a pinch of salt and pepper. Before the garlic browns, add the previously grated tomatoes. Cook for a few minutes, until the mixture thickens slightly, and set aside.

When the squashes are ready – about 20 minutes of cooking or when they are very soft – strain the water and put them back in the pot. Mash them with a potato masher until you get an irregular paste, add the tomato sauce and stir well so that all the ingredients are mixed. Let cool to room temperature.

Adjust the salt and pepper if necessary, add the four eggs and mix well. Pour the mixture into a previously oiled pudding mold and bake in a strong oven for half an hour or until the pudding is set. Serve with a green leaf salad.

Ingredients for four people

—8 short tutorials

—4 onions, peeled and quartered

—1 green bell pepper, cut into strips

—1 red bell pepper, cut into strips

—4 carrots, peeled and halved lengthwise

—1 head of garlic

—1 glass of white wine

—Salt, pepper, cumin and olive oil

Preheat the oven to high heat. Then, in a pudding dish, put the onions, peppers and carrots. Cut the head of garlic in half, without peeling it, and add it. Season with salt, pepper and a generous drizzle of olive oil. Mix well.

Then, place the chicken tutos on top —previously seasoned with salt, pepper and cumin on all sides—, skin side up. Sprinkle everything with a drizzle of olive oil and bake for half an hour on high heat.

At the end of this time, remove from the oven and add the glass of white wine. Return to the heat for fifteen minutes or until the chicken and vegetables are golden brown. Remove from the oven, bathe everything with the juices that accumulate at the bottom of the pudding dish and serve immediately.

Ingredients for two people

—2 large avocados

—2 boiled eggs

—2 anchovy fillets

—1 lemon

—Salt, pepper and freshly chopped cilantro

—Mayonnaise (if possible homemade)

-Olive oil

Peel the hard-boiled eggs and put them in a bowl. Mash them well with a fork, then add some chopped coriander, a few tablespoons of mayonnaise, salt, pepper and a drizzle of olive oil. Mix well, add a little lemon juice and set aside.

Cut the avocados in half, remove the pits, then, with a spoon, remove the skin from all four halves. Make each a horizontal cut in its curved end to give them stability on the plate so they can “sit”. Then fill them with the egg batter and top it off with an anchovy fillet. Serve with lettuce salad and radishes.

*Prices for products in this item are updated as of February 8, 2023. Values ​​and availability may change.