Delicious, he althy and balanced breakfast - recipes, features and reviews

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Breakfast is the first and most important meal of the day to recharge your batteries before a busy day at work. Systematic rejection of it leads to an increased risk of obesity, cardiovascular diseases, pathologies of the gastrointestinal tract and other he alth problems. Therefore, it is extremely important that a tasty, he althy and balanced breakfast appears on your table every morning. And from what and how to cook it, we will tell later in the article.

Basic Principles

Our he alth and performance depends on what we eat. This means that the diet should contain fresh and high-quality products that make up for the deficiency of valuable substances. This can only be achieved by regularly receiving a balanced diet. Breakfast, lunch and dinner must include a variety of products. morning mealshould provide the body with enough energy to last until the next meal.

Experts recommend eating whole grain cereals for breakfast, rich in complex and slow-digesting carbohydrates. Such food saturates the body for a long time and contains a lot of fiber, which helps to eliminate toxins and toxins. Cells, millet, pearl barley, buckwheat, oatmeal and unpolished rice are best suited for a morning meal. All of them are rich in vitamins and minerals and go well with dried fruits, nuts, berries and honey.

No less good will bring cottage cheese eaten for breakfast. It is considered one of the best sources of calcium and protein. It can be used not only in its pure form, but also to make casseroles, cheesecakes and other goodies from it.

Eggs have also been added to the list of foods allowed for breakfast. They are rich in protein and keep you feeling full for a long time. They make excellent omelettes that go well with vegetables, herbs and seafood.

Also in the morning you can use natural yogurt that does not contain chemical additives. It contributes to the normalization of the gastrointestinal tract and the stabilization of metabolism. It is often paired with berries, fruit pieces, or oatmeal.

Having de alt with the main products recommended for the morning meal, you can begin to consider the most popular recipes.

Banana fritters

This recipe will surely interest those who are trying to provide for themselves and their familiesbalanced diet. A balanced breakfast of lush banana pancakes contains, judging by the reviews, almost everything that is needed for the normal functioning of the body. It contains he althy fats, proteins and complex carbohydrates. And all this is complemented by a delicious taste and breathtaking aroma. To fry these pancakes you will need:

• 120g bananas;
• 150 ml kefir (1%);
• 50g wholemeal flour;
• 1 egg.

Now let's start cooking:

1. Peeled banana is mashed with a fork or processed with a blender.
2. The resulting puree will be supplemented with egg, flour and kefir.
3. Everything is vigorously stirred and spooned onto a hot non-stick frying pan.
4. Fry pancakes for a few minutes on each side.

Apple Oatmeal Pancakes

This option is perfect for a children's menu. A balanced breakfast in the form of sweet pancakes, pleasantly smelling of fruits and honey, will be eaten with pleasure even by the most fastidious kids who cannot stand oatmeal. To make these pancakes you will need:

• 200g apples;
• 30g honey;
• 80g oatmeal;
• 1 egg.

Cook them like this:

1. A washed and peeled apple is processed with a coarse grater.
2. The resulting shavings are combined with an egg and ground oatmeal.
3. Everything is well mixed and spread in portions onnon-stick frying pan.
4. Fry under the lid for three minutes on each side.
5. Before serving, ruddy pancakes are poured with liquid flower honey.

Banana smoothie

This thick smoothie is sure to grab the attention of those who listen to he althy nutritional advice. You can sometimes diversify the menu of your family with smoothies that can replace both the usual porridge and the traditional drink. To prepare it you will need:

• 1 banana;
• 1 kiwi;
• 2 tbsp. l. oatmeal;
• lemon juice (to taste).

1. Peeled and chopped fruits are mashed.
2. The resulting mass is supplemented with oatmeal, processed with a blender and acidified with lemon juice.
3. If desired, any nuts can be added to such a cocktail.

Rice with dried fruits

Many experts believe that a properly balanced breakfast should consist of cereals. According to this theory, boiled rice with dried fruits is ideal for a morning meal, as it contains everything you need to feel good and have a good mood. For its preparation you will need:

• 1 glass of water;
• 100g polished rice;
• s alt, honey, olive oil and dried fruits.

Let's start cooking:

1. First you need to do some rice. It is sorted out from debris, washed and poured into a saucepan.
2. The cereal processed in this way is poured with cold water andboiled over low heat.
3. After twenty minutes, the finished porridge is supplemented with s alt, honey, olive oil and dried fruits, laid out on plates and served.

Millet with pumpkin

This balanced breakfast option is a successful combination of cereals and sweet orange pulp. According to nutritionists, it is equally useful for both adults and kids, which means it will definitely find its place in your menu.

To make this porridge you will need:

• 250g pumpkin;
• 1 glass of water;
• 1 cup of millet;
• s alt and sugar (to taste).

1. The washed and peeled pumpkin is freed from all unnecessary and cut into pieces.
2. Put in a suitable pot, pour water and simmer over low heat.
3. After ten minutes, it is supplemented with pre-selected cereals, sugar and s alt.
4. All this is boiled until cooked and served.

Muesli with fruits and yogurt

This recipe will surely be in the treasury of fans of fast food. To play it you will need:

• 100 g muesli;
• 250g natural yoghurt;
• 100 ml orange juice;
• any nuts and fruits.

According to reviews, preparing such a balanced breakfast you will have to spend quite a bit of time. Therefore, you do not have to get up at five in the morning to feed your family with delicious and he althy food:

1. Peeled and washed fruits are cut into medium-sized pieces and combined with any processed nuts.
2. The whole thing is topped with a mixture of yoghurt and citrus juice, then topped with muesli and served almost immediately.

Cheesecakes

The main secret of this he althy and balanced breakfast lies in the way it is cooked. Unlike the usual version, these cheesecakes are not fried in a pan, but baked in the oven. Therefore, experts advise them even to those who are on a low-calorie diet. To prepare them you will need:

• 500g low-fat cottage cheese;
• 2 eggs;
• 2 tbsp. l. sour cream;
• 2 tbsp. l. regular sugar;
• 4 tbsp. l. flour;
• a pinch of s alt and vanilla.
• lean oil (for greasing the mold).

We will cook like this:

1. Pre-mashed cottage cheese is combined with eggs, sugar and sour cream.
2. All this is supplemented with s alt, vanilla and flour, and then thoroughly stirred.
3. Round cheesecakes are formed from the finished dough and sent to a greased baking sheet.
4. Bake the dish at a moderate temperature for about a quarter of an hour.
5. At the end of the indicated time, the cheesecakes are carefully turned over and briefly returned to the oven.

Serve them with any jam or honey. And the best addition to them will be a cup of hot ginger tea.

Omelette with vegetables

According to those who prepared this dish, this protein, well-balanced breakfast not only tastes good, but alsoattractive look. Therefore, a bright and mouth-watering omelet will be eaten even by picky eaters who cannot be forced to eat vegetables.

To prepare it you will need:

• 2 eggs;
• 5 tbsp. l. green peas;
• 4 tbsp. l. natural yogurt;
• ½ sweet pepper;
• ½ garlic clove;
• 4 cherry tomatoes;
• 1 shallot;
• s alt, herbs and vegetable oil.

1. Onions and garlic are sautéed in a heated greased pan.
2. As soon as they become transparent, the rest of the vegetables are added to them, previously peeled of all unnecessary and cut into small pieces.
3. All this is simmered for a short time on low heat, and then poured with a mixture of yogurt and s alted beaten eggs.
4. An omelette is cooked under a lid, and decorated with chopped herbs before serving.

Mushroom frittata

According to reviews, this recipe is useful for those who are used to eating egg dishes in the morning, but are already tired of the usual omelet or fried eggs. To serve an Italian frittata for breakfast you will need:

• 300g chanterelles;
• 4 eggs;
• 1 onion;
• 2 tbsp. l. grated Parmesan (plus more for garnish);
• s alt, spices, herbs and vegetable oil.

Let's start cooking:

1. First you need to deal with mushrooms. Chanterelles are washed in cool water, dried, cut and sent to a preheated greased pan.
2. Finely chopped onion is also poured there.
3. It's all friedover low heat, stirring occasionally.
4. After a short time, the contents of the pan are s alted, supplemented with spices and poured with eggs beaten with cheese chips.
5. Bake the frittata at standard temperature for about ten minutes.

Before serving, each serving is garnished with herbs and sprinkled with grated parmesan.

Berry pudding

It is advisable to make this dish in the evening, so that during the night it has time to infuse and acquire the desired consistency. For this you will need:

• 200 ml natural yoghurt;
• 100g oatmeal;
• vanillin, cinnamon and berries (to taste).

Oatmeal is poured into a suitable container and poured over with yogurt. All this is flavored with vanilla and cinnamon, and then sent to the refrigerator.

In the morning, this pudding is decorated with any berries and served.

Reviews

Morning meal is of particular importance with proper nutrition. A balanced breakfast should consist of hearty ingredients rich in vitamins and minerals. According to most people, omelettes, cottage cheese casseroles, cereals and smoothies are best for the first meal.

Each of the above options is appreciated by hostesses also because it is equally suitable for both adults and children. Therefore, they do not have to separately prepare breakfasts for their growing heirs.