He althy breakfasts: recipes with photos

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

Breakfast is the most important meal of the day. It is in the morning that the body needs to receive a significant amount of energy necessary for its proper functioning. Breakfast is a kind of guarantee of success, giving a charge of vivacity and good mood for the whole day. That is why breakfast should be complete, balanced and he althy. In this article, we will look at the best recipes for delicious and he althy breakfasts.

Experts recommend sticking to a four-a-day diet. Such a diet includes two breakfasts - the first and second. What are their characteristics?

First breakfast

It is with the first breakfast that every person's day begins. The first breakfast is consumed after waking up, however, before eating, you should wait 20-30 minutes to allow the body to wake up. After this time, the human body will refresh a little after sleep, andthe digestive tract will be ready to eat.

The first breakfast, as a rule, should be 15-20% of the daily diet. This is approximately 450-600 kilocalories for an adult. During breakfast, the human body should receive a sufficient amount of fats (vegetable or animal) and carbohydrates. Squirrels prevail for lunch. At the same time, for example, a croissant with a cup of coffee or tea is not a recipe for a he althy breakfast. As a rule, a proper first breakfast can consist of the following dishes.

Milk porridge

For the preparation of milk porridge, you can use semolina, oatmeal, millet, buckwheat, rice or pearl barley. The recipe for a he althy breakfast for weight loss is a dish cooked with water or half milk (milk and water in a ratio of 1: 1). Also, when losing weight, it is not recommended to use semolina, as it contains an increased number of kilocalories per serving.

Porridge is usually accompanied by either a sandwich with butter or cheese, or a fruit (for example, a banana, pear, apple), or a handful of nuts (walnuts or pine nuts, cashews, almonds are preferred). It is also important to add some drink to this combination: it can be jelly, dried fruit compote, fruit or vegetable juice, tea or cocoa.

Egg Omelette

The he althiest breakfast recipe is an egg white omelette. However, the yolk is also necessary for the human body, so it is quite possible to prepare an omelet from whole eggs without dividing them into components. But worth itIt should be noted that the daily use of an omelet with the addition of egg yolk can, after some time, adversely affect the overall he alth of the body.

Some people prefer scrambled eggs instead of scrambled eggs, but this dish is a much less he althy breakfast recipe. Still, fried eggs should be replaced with a he althier egg breakfast option - steam omelet.

With scrambled eggs, as well as with milk porridge, you can eat a sandwich and a drink. Sometimes an omelette is prepared with the addition of avocados and vegetables (tomatoes, cauliflower, onions). Vegetables can also be part of the first breakfast, enriching the body with valuable vitamins.

Curd/semolina/buckwheat/vegetable casserole

Casole is a traditional first meal meal and a great he althy breakfast recipe for kids. Ever since kindergarten, everyone has known a delicious casserole (most often cottage cheese or semolina). Such a dish can be easily prepared at home, but we will get acquainted with its recipe a little later.

Sweet casserole is often topped with jam, jam or condensed milk, but this casserole is not a he althy breakfast recipe for every day. The casserole is recommended to be consumed without any unhe althy additives, since excessive consumption of sugar significantly harms human he alth. However, 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 or a poached egg. Alsoa simple sandwich with butter or cheese is suitable. It is important not to forget a drink, which should usually be present with any variation of the first meal.

Cottage cheese

Cottage cheese for the first breakfast is recommended to choose enough fat (5-10% fat). However, it is better to use it not with sour cream, but with natural yogurt, which is less fat and more he althy. And instead of sugar, nuts and dried fruits are usually added, sometimes you can treat yourself to fresh fruits. Thus, instead of the most high-calorie and insufficiently he althy breakfast, we get the “right” cottage cheese, filled with the necessary saturated and unsaturated fats and vitamins. Such cottage cheese is undoubtedly a recipe for a delicious and he althy breakfast.

Cheesecakes/pancakes/pancakes

This breakfast is considered very tasty, but you should not abuse such products. Cheesecakes or pancakes can be afforded a maximum of 1-2 times a week, since their excessive consumption can lead to various diseases of both the gastrointestinal tract and the whole organism. Therefore, this dish is difficult to attribute to he althy breakfast recipes with proper nutrition.

Cheesecakes, pancakes and pancakes are recommended to be fried in a minimum amount of vegetable or butter and consumed with low-fat kefir or natural yogurt (instead of the usual sour cream). Such a breakfast is quite high-calorie, therefore it can be varied only with the usual morning drink (tea, cocoa, jelly, kefir, milk).

He althy sandwiches (sandwiches)

He althy and he althy sandwiches can also be made for breakfast. On two or three small slices of black or whole grain bread, you can put various vegetables and hard cheese, and complete the sandwich with a steam omelet or a piece of boiled chicken or fish. Bread can also be toasted a little (for example, in a toaster) and consumed with tea, cocoa or a glass of kefir. These sandwich sandwiches are a recipe for a quick and he althy breakfast. This example of the first meal includes a small amount of fat, but saturates the body with valuable proteins and carbohydrates.

Fruit salad

Fruit salad, like the previous version of the first breakfast, can be afforded no more than twice a week, since this type of salad is saturated with sugars of various origins, the frequent consumption of which harms our body. However, even a fruit salad can be turned, as far as possible, into a he althy breakfast recipe. So, it is not recommended to add a large amount of fruits and berries such as grapes, apricots, peaches to the salad. Preference should be given to unsweetened apples, pears, plums. You can also add nuts and raw oatmeal to this salad. And as a dressing, use natural, that is, without sweet additives, yogurt. Thus, we will get the most nutritious and not very harmful breakfast.

Baked goods

Such a breakfast has a minimum benefit to the human body. After all, various rolls, pies, croissants containexcessive amounts of trans fats and unnecessary carbohydrates. However, in case of emergency, when there is no time left to prepare a he althy breakfast, you can afford some kind of pie or roll with a drink. Of course, the calories received will not bring the maximum benefit to the body, but staying without breakfast is even more harmful and wrong. Therefore, to avoid unforeseen circumstances, you need to plan your first meal from the evening.

Second breakfast

The second breakfast, as a rule, everyone takes with them to work, school or university. Of course, not everyone needs an extra meal before dinner, but experts still recommend adding a second breakfast to your diet. In addition, the second breakfast is only 5-10% (≈150-300 kilocalories) of the daily diet of an adult. So, what can you eat at 10-11 am? The second breakfast is very similar to an abbreviated version of the first. Possible products include:

• Fruit (banana, apple, pear, peach, etc.).
• A handful of nuts.
• Cereal Bar (store bought or homemade).
• Small sandwich sandwich.
• Egg, soft-boiled or hard-boiled.
• Low-fat cottage cheese.
• Natural yogurt.

Such products can be easily taken with you and at the right time to refresh yourself at work or school. Now let's move on to he althy breakfast recipes with photos.

Recipes

Some types of breakfast can be prepared without much difficulty,however, there are those who must first learn how to cook properly. In this part of the article, we will analyze the most popular recipes for various breakfasts and take one more step towards a he althy and proper diet.

Curd casserole

The recipe for making cottage cheese casserole can be called the most popular recipe for a delicious and he althy breakfast with a photo. So what ingredients do we need?

• Cottage cheese of any fat content (0.5 kg).
• Chicken eggs (4-5 pcs.).
• Sugar (1 tablespoon).
• Semolina (4-5 tablespoons).
• Raisins (50 g).

First you need to knead the dough. Mix cottage cheese, eggs and sugar. After obtaining a homogeneous mass, add semolina, then pour in the raisins and mix everything thoroughly. For baking, we need a culinary form (for example, silicone). Preheat the oven to 180 degrees and bake the casserole for 25-30 minutes. You can test the doneness of the casserole by piercing it with a toothpick. If the toothpick comes out dry, the casserole is ready. Bon appetit!

Cereal bars

These bars are very nutritious and he althy, and are also an excellent he althy breakfast recipe for weight loss with a photo. They perfectly saturate the body with useful substances and energy, allowing you to forget about the feeling of hunger for a long time. So how do you make these wonderful appetizers? We will need:

• Oatmeal (90-100g).
• Chicken eggs -protein (1-2 pcs.).
• Raisins (20-30g).
• Banana (1-2 pieces).
• Almonds (small handful).
• Honey (1 tbsp.).

First we need to prepare the "dough" for future bars. To do this, combine oatmeal and raisins in a dry container. Grind a few bananas in a blender, add egg white to them. Also grind the almonds separately (to the state of nut paste) and add to the bowl with bananas. You can re-mix the resulting mass with a blender to achieve maximum uniformity. Then add a tablespoon of honey to the blender and mix the resulting mixture again.

Now add the banana mixture to the oatmeal with raisins and mix until smooth. You should get a kind of "dough", from which cereal bars will be prepared. From the resulting mass we form bars (of any shape) and put them on a baking sheet covered with foil. Next, place the baking sheet in the oven, heated to 250 degrees, and bake the bars for 25-30 minutes. And now the delicious cereal bars are ready. They are useful and very convenient to take with you.

Omelet with herbs

This omelette is a great example of a he althy breakfast recipe with a photo with proper nutrition. It is easy to prepare, so this breakfast is considered as quick and he althy as possible. What ingredients do we need:

• Chicken eggs (4 pcs.).
• Wheat flour (4 tsp).
• Milk (4 tbsp).
• Bunch of greens.
• Butter.
• Pinch of s alt to taste.

To make this kind of omelette, we first need to form a "dough". To do this, add eggs, s alt, milk, wheat flour to a sufficiently deep container and mix all the ingredients. We need to get a homogeneous light mass of semi-liquid consistency. Add butter and finely chopped greens to the pan, then pour the prepared egg mass onto it and distribute it evenly. As soon as a golden crust becomes noticeable on the surface of the omelet, you can turn off the stove, as it is already ready. Thus, this dish is very easy to prepare and, most importantly, quickly. After 5-10 minutes you can enjoy a delicious and he althy breakfast. Such a wonderful omelette is a delicious and he althy breakfast recipe.

Pancakes (American pancakes)

And finally - American pancakes, a great option for a festive or Sunday breakfast. However, for daily use, they, of course, are not suitable, as they are a dessert. To make these fluffy and delicious pancakes, we need:

• Glass milk 2.5-3.5% fat (200-250 ml).
• Wheat flour (100 g).
• Chicken egg (1 pc.).
• White sugar (≈1 tbsp).
• Vanilla sugar (5 g).
• Baking powder (5 g).
• Pinch of s alt.
• Vegetable or olive oil (1 tablespoon).

So, let's start cooking. In a sufficiently large container, add the egg, white and vanilla sugar, a pinch of s alt and beat them with a mixer untilformation of a homogeneous semi-liquid consistency of light (almost white) color. Then add 5 grams of baking powder to the flour, which we sift into the resulting egg mass. Mix the resulting dough and gradually pour milk into it. Now add a tablespoon of vegetable (or olive oil), and our dough is ready.

Next, bake pancakes in a pan using a small ladle. It is worth noting that for one pancake you need a very small amount of dough (≈1/2 ladle). Pancakes need to be turned over when characteristic bubbles form on the surface of the dough. During the baking process, the pancakes will become fluffy and rosy. Now they can be poured over with your favorite jam, syrup or condensed milk and served.

Conclusion

So, in this article we got acquainted with the basics of proper nutrition at the beginning of the day, and also learned some interesting and he althy breakfast recipes with photos. Follow the diet, and then you will stay he althy and slim for a long time. Bon appetit!