Seven ideas for quick and healthy breakfasts

6 min


breakfasts

Breakfasts: We are always in a hurry to go, not to miss anything and often forget to eat normally. Especially in the morning.

Many have already entered into the habit of “breakfast” a cup of coffee. And someone even just smokes a cigarette and runs to work. But think about how harmful it is for the body to start your day so!

Breakfast is not just a meal, it is a charge of energy for the whole day and even a ritual. It is very important that it is correct and useful. Over the years, we forget about this truism and find ourselves a lot of excuses. And in vain.

Well, so that you don’t have to puzzle over the dishes with which it’s better to start your morning, we offer you healthy and quick breakfasts for every day.

Porridge

Porridge — a source of the right carbohydrates, which will charge you with energy for 3-4 hours. Croup a lot, so they diversify your Breakfast. Yes, and the same cereal can be prepared in different ways. For example, oatmeal not to cook, and… to fry. On a dry heated pan (or with a drop of coconut oil) pour cereal, dried to brown color, add chopped Apple, then whisk the egg and mix. Cooking time — 5 minutes. All brilliant — easy!

Also to cook porridge on the water or plant milk (try corn porridge in coconut oil — yum), with various additives in the form of berries, fruits, nuts, or dried fruit. It is a balanced and healthy dish will ensure proper functioning of the gastrointestinal tract and activates the brain. The primacy of the utility is headed by oat and buckwheat porridge. But you can choose any. They are all delicious and nutritious, just need to train them to cook. With them, you get energy for the whole day.

Porridge

Eggs

In fact, eggs (chicken, quail or ostrich) is a valuable food product. They are delicious and healthy, so perfect for Breakfast. They have a lot of vitamins, minerals and amino acids, which are essential for the normal functioning of the body. Include eggs in your diet, a person receives the whole set of necessary trace elements.

For Breakfast, you can cook soft-boiled eggs/hard-boiled to cook eggs Benedict/poached or omelets with different ingredients. The presence of vegetables makes the Breakfast balanced. Here the options are many, for example, an omelet roll stuffed with, which will give a familiar dish a whole new taste. Whipped egg mixture — eggs, milk, salt and pepper — pour on a dry heated pan with non-stick coating. And cook under the lid for 2-3 minutes. Meanwhile, make the filling taste: vegetables, soft cheese and greens finely chop and mix. When the omelet is Golden brown, put some prepared filling. Twist in the roll. Ready!

This breakfast is prepared for 5 minutes and most importantly – it is not at all heavy for the stomach. Therefore, we advise you to listen and cook.

Eggs

Cheese

Cottage cheese is one of the most popular dairy products, which in itself is the embodiment of the right breakfast – and tasty and healthy. It contains calcium and vitamins. Cottage cheese can be eaten in any form. As a standalone product; with the addition of honey or natural yogurt, and even from it you can make casseroles, muffins or cheesecakes, which will appeal even to those who are not too fond of cottage cheese. Mix cottage cheese, egg and 2 tablespoons of oatmeal, form flat cakes and fry them in a heated pan with a non-stick coating for 2-3 minutes on each side. Ready cheesecakes field with honey or sprinkle with chopped fresh herbs and grated cheese.

Optional cheese, you can add other healthy meals: vitamin salad, omelet, smoothie or to cook the mousse. This is not a complete list of recipes from cottage cheese. A lot of them, trade some will require a lot of time, others 5 minutes. Here it is necessary not to be lazy because it is such a quick Breakfast can diversify your diet.

Cheese

Sandwiches

You might be surprised, but sandwiches can compete with any other healthy Breakfast. It’s all in the bread — choose whole wheat. For its preparation used wheat flour and all the nutrients contained in the shell of stored grains. The coarser the grind, the more it fiber, vitamins and enzymes, and therefore good. This bread removes toxins from the organism, improves the metabolism and cleanses the intestines.

If we decided on the basis of our sandwiches, then with other ingredients everything is quite simple. Here you will be your own chef. You can make sweet – with cottage cheese mousse, or salty – with turkey and vegetables. And you can combine at first glance incompatible products. For example, mash an avocado with a fork, salted and sprinkled with lime juice, add chopped cashews. Bread spread the resulting paste, lay out the strawberry slices and cover with grated Parmesan cheese.

This Breakfast is easy to prepare, original, and perfectly nourishes the body. I have no doubt that eventually, you’ll find your perfect healthy sandwich. Go ahead!

Sandwiches

Smoothies

Smoothies are a “healthy” version of the famous milkshake, with the difference that its main ingredients are fruits (and sometimes vegetables). And the milk in the composition of a smoothie you can substitute natural yogurt or cottage cheese.

And a smoothie could be a full meal, was hearty and healthy — it adds foods high in fiber. For example, a smoothie with flax seeds and Chia. Whip in a blender the berries, banana, ground flax seeds, a Cup of vegetable milk and a small amount of drinking water. Add 1 tablespoon of Chia seeds and coconut and let them in for 3-4 minutes to swell.

The advantage of this Breakfast is the speed of preparation (maximum 5 minutes), it all depends on the number of components. The options are endless. Unchanged we would have left it a banana and water. The rest — everything is at hand from fruit, berries and vegetables. It’s about your preferences. Try!

Smoothies

Salads

Anyone who wants to saturate the body with a light dish – a salad breakfast will do. This is a tasty vitamin start of the day. So that cooking does not take you much time and effort, we advise you to cook it with a small number of components (3-6) and with minimal processing – do not stew, do not soar … responsible for the feeling of satiety) and citrus fruits – they will help to cheer up and tune in to productivity.

The benefits of the salad depend on both the ingredients and the dressing. Don’t even try using mayonnaise or sour cream. Better to fill your dish with olive oil, lemon or pomegranate juice, or balsamic vinegar. Grate the carrot, grapefruit, add spinach leaves and goat cheese. Season the salad with olive oil and sprinkle with pine nuts.

The salad is a great example of a combination of colorful hues and flavor notes. With him, your usual breakfast will turn into pleasure.

Salads

Pancakes

What could be better than hot pancakes with a Cup of tea or coffee for Breakfast? They are soft, delicious and aromatic. In the classic version of pancakes prepared from kefir, eggs, sweetener, baking powder and flour. They can be made useful if you substitute regular flour for oat or corn. But nobody restricts normal pancakes.

Experiment, and make, for example, savory vegetable pancakes from squash or cauliflower. Now their season, they are cheap, and the benefits are huge. These include vegetables in the diet of even the smallest children.

Or lazy to cook banana pancakes. For this, you need to stretch the ban with a fork, beat 2 eggs and mix with banana puree. Fry on a dry pan and turn down to supply natural yogurt. The time is 5 minutes, but turn out so delicious that you will want to eat them straight from the frying pan.

Pancakes

Admit it, every now your day can begin with a healthy and varied meal. The main thing is never to skip Breakfast. Let it be later in time, but it certainly will. You’re ready to have Breakfast every day and even on weekends!


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