Useful right breakfast for every day: recipes

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

Breakfast is the most important meal in the diet of every person. It is in the morning that our body needs to receive a significant amount of energy necessary for the proper performance of all its functions. A proper breakfast is the key to success, giving a charge of vivacity and good mood for the whole day. That is why breakfast should be complete, balanced and as he althy as possible.

Breakfast

This article will focus on the first breakfast, which is recommended to be taken at 7-9 o'clock in the morning. While the second breakfast is a classic snack, the first breakfast is a full meal that should be given due attention. The share of the first breakfast accounts for 15-20% of the daily intake of an adult. That is, with the first meal, approximately 450-600 kcal should enter our body.

The first breakfast is recommended to be taken some time after waking up (minimum 20-30 minutes) in order to allow the body andwake up body. It is through this time that the gastrointestinal tract will be ready to eat and perceive a proper and he althy breakfast. So, what are the first breakfast options?

Milk porridge

Porridge is traditionally an example of a he althy breakfast with proper nutrition. When preparing porridge, you can use completely different cereals: for example, oatmeal, millet, buckwheat, rice or pearl barley. For those who are not afraid to gain weight or even want to get a little better, you can cook semolina for breakfast. At the same time, experts recommend cooking this dish with water or half milk (milk and water in a ratio of 1: 1). It is also undesirable to add various unhe althy additives to porridge, such as butter or jam.

Porridge may be accompanied by an additional product of your choice. It can be a butter or cheese sandwich, a fruit (eg banana, pear, apple), or a handful of nuts (walnuts, pine nuts, cashews, almonds, raw peanuts are preferred). It is also important to add some kind of drink to this combination (kissel, dried fruit compote, fruit / vegetable juice, tea or cocoa).

Egg Omelette

What do you eat for breakfast with proper nutrition? The most common answer to this question is "omelet". At the same time, it is recommended to cook it from egg white, since the yolk can harm the body with daily use. However, the yolk is also necessary for the human body, so it can be added to an omelette 2-3 times a week.

Worth itIt should be noted that, although scrambled eggs are considered an excellent analogue of an omelet, they are still more harmful to our body. Fried eggs cannot be called a proper breakfast recipe, because they are cooked in a pan with the addition of vegetable oil and some seasonings. That is, an omelette should be preferred to “unhe althy” scrambled eggs and, moreover, steamed.

You can add a sandwich and a drink to an egg omelet. You can also add some he althy fruits and vegetables to the dish (for example, avocados, cauliflower, tomatoes).

Casery

The casserole is considered the right breakfast for every day. It is prepared for both adults and children. Ever since kindergarten, everyone is familiar with semolina or cottage cheese casserole. This dish can be easily prepared at home. Moreover, a he althy casserole can be, in addition to cottage cheese and semolina, buckwheat, rice or vegetable.

It is not recommended to add jam, butter or condensed milk to a sweet casserole, as such a casserole is not a recipe for a proper breakfast. It is important to remember that excessive consumption of sugar is harmful to human he alth. But when preparing the dough for a future casserole, you can add a small amount of pre-soaked raisins to it. Together with the casserole, you can cook a hard-boiled egg. It can also be supplemented with a sandwich or a handful of he althy nuts. It is important not to forget about the drink, which should be present with any variant of a proper and he althy breakfast.

Cottage cheese

Fat contentcottage cheese for the first breakfast should be at least 5-10%. It is this cottage cheese that enriches our body with the necessary and valuable proteins and fats. At the same time, it is better to use it with natural yogurt, which is not very fatty and more useful than sour cream. And instead of sugar, it is recommended to add nuts or dried fruits, and sometimes you can even treat yourself to fresh fruits. Thus, instead of a very high-calorie and insufficiently he althy breakfast, we get the “right” cottage cheese, filled with all the necessary substances. Such cottage cheese is used as a he althy breakfast for every day with proper nutrition.

He althy sandwiches (sandwiches)

For breakfast, you can "collect" he althy and proper sandwiches. Between small pieces of black or whole grain bread, we put various vegetables and hard cheese, and you can finish our he althy sandwich with a steam omelet or a piece of boiled chicken or fish. Such sandwiches are consumed with tea, cocoa or a glass of kefir. This recipe for a proper breakfast includes a small amount of fat and at the same time saturates the body with valuable proteins, carbohydrates and vitamins.

Fruit salad

Fruit salad can be afforded no more than twice a week due to the fact that such a dish is saturated with various sugars, the frequent consumption of which harms the human body. Such a sweet salad is not recommended to overfill with a large number of fruits and berries such as grapes, apricots, peaches. In this case, you should make your choice in favor of unsweetenedapples, pears or plums. Such a salad can be supplemented with nuts and raw oatmeal, and seasoned with natural (without various sweet additives) yogurt. So we get a delicious and the most correct breakfast.

Baked goods

This type of breakfast is not very he althy. Flour products contain few useful substances, especially if you prefer sweet rolls or fried pies among all the variety. However, in this case, you can find recipes for breakfast with proper nutrition. The calories obtained from such products will not bring the maximum benefit to the body, however, if there is not enough time to cook porridge or scrambled eggs, staying without breakfast is even more harmful and wrong. Therefore, to avoid unforeseen circumstances, you need to plan your first meal from the evening.

In this article we will analyze the recipes of some dishes that will help you get enough of the correct and necessary substances from bakery products.

Recipes

The question "What to eat for breakfast with proper nutrition?" thousands of people are asked daily.

Some breakfasts are easy to prepare, but you need to have enough experience for this. In this part of the article, we will analyze the recipes for various breakfasts and take the next step towards proper and he althy nutrition.

Omelet with greens

This omelette can be called an example of a tasty, he althy and proper breakfast. Omeletteis not particularly difficult to prepare, so you can get the most out of it both in terms of nutrition and in terms of limited time in the morning. What products will be useful to us?

This is:

• 4 chicken eggs.
• 4 teaspoons of wheat flour.
• 4 tablespoons low fat milk.
• Bunch of greens.
• Butter.
• Pinch of s alt to taste.

To enjoy an omelet with herbs, you must first prepare the "dough". To do this, in a sufficiently deep container, mix eggs, milk, wheat flour and s alt. Let's bring the ingredients to the state of a homogeneous light mass of a semi-liquid consistency. Add a small amount of butter and finely chopped greens to the pan, and then pour the previously prepared egg mass into the same place and evenly distribute it over the pan. As soon as a golden crust appears on the surface of the omelette, you can turn off the stove. Thus, we spent only 5-10 minutes preparing such a delicious and absolutely harmless omelette, and now you can enjoy our he althy breakfast.

Buckwheat casserole

Such a casserole is often prepared by people who adhere to proper nutrition, as it is quite satisfying and at the same time he althy. What do we need to prepare it?

Product List:

• A glass of buckwheat.
• 3-4 chicken eggs.
• 50 ml low fat cream.
• Bunch of greens.
• Butter
• Spices (pepper, s alt) to taste.

First you needboil buckwheat and leave it in any bowl to cool. Mix eggs, cream and greens and mix these ingredients with a whisk until a homogeneous mass is obtained. Next, add our egg mixture to the boiled and already cooled buckwheat. Then we place our future casserole in a mold (for example, silicone), which must be greased in advance with a small amount of butter. The dish is baked in the oven at a temperature of 180 ° C for about 25-30 minutes. You can check the readiness of the casserole with an ordinary toothpick. We pierce the casserole with a toothpick, and if it remains dry, then our casserole is ready. Bon appetit!

Cereal bars

These bars are quite useful and at the same time very nutritious. With a lack of time, you can even take these bars with you to school or work. They saturate the body with all the necessary nutrients, and also give us energy, allowing us to forget about the feeling of hunger for a long time. What do we use to prepare such a wonderful breakfast?

Ingredients:

• 90-100g medium oatmeal.
• 1-2 egg whites.
• 20-30g raisins.
• 1-2 bananas.
• A small handful of almonds.
• A tablespoon of honey.

First we have to prepare the "dough" for our cereal bars. To do this, mix oatmeal and raisins in a dry container. Grind a few bananas along with egg whites in a blender. Separately grind the almonds (to the state of nut paste) and add to the container withegg-banana mixture. You can mix the resulting mass again with a blender to achieve the most homogeneous composition. After that, you need to add a spoonful of honey to the mixture and mix it thoroughly again.

Now add the resulting mass to the oatmeal with raisins and mix until completely smooth. We will get a kind of "dough" from which our cereal bars will be prepared. From the dough we form bars (of any shape) and put them on a baking sheet, pre-coated with foil. Next, place the baking sheet in the oven, heated to 250 degrees, and bake the bars for 25-30 minutes. Now our delicious cereal bars are ready. They are useful and, most importantly, saturate the body with the right energy. Bon appetit!

Correct syrniki

Cheesecakes by themselves are not the most he althy and he althy dish. However, for cheesecake lovers, a special recipe was compiled, the ingredients of which will not bring any harm to the body. This breakfast can also be prepared for children, as it contains a lot of nutrients needed by the body. What products do we use?

• 4 tablespoons fat-free cottage cheese.
• 3 chicken eggs.
• 2 tablespoons 1.5% fat milk.
• 140 g flaxseed or rye flour.
• 1 carrot.
• 10g baking powder.
• Bunch of green onions.
• Spices and seasonings to taste.

First, let's prepare the vegetables: chop the green onion and peel, then chop with a fine gratercarrot. In a small container, mix and beat milk, cottage cheese and a couple of egg whites. Separately combine flour, baking powder and spices and add them to the curd-milk mixture. Next, add the prepared vegetables to the resulting mass and pass it through a blender. Finish the preparation of the dough with the two remaining yolks and the remaining egg, mix it. Cheesecakes are fried in a pan by analogy with classic pancakes. Now another hot dish can be served!

In closing

So, in this article we learned what the "foundation" and the basic rules of a balanced diet are at the beginning of the day, and also analyzed some interesting and simple recipes for proper breakfasts. Always follow the diet and strive for excellence in food hygiene. In this case, you will remain a he althy and beautiful person for a long time. Bon appetit!