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 full, balanced and healthy. In this article we will consider the best recipes for delicious and healthy breakfasts.
Experts recommend a four-time diet. Such a diet includes two breakfasts - the first and second. What are their features?
First breakfast
It is from the first breakfast that everyone’s day begins. The first breakfast is used after waking up, but before eating, you should wait 20-30 minutes to allow the body to wake up. After this time, the human body will be slightly refreshed after sleep, and the digestive tract will be ready to eat food.
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 healthy breakfast. As a rule, the right first breakfast can consist of the following dishes.
Milk porridge
For the preparation of milk porridge, you can use semolina, oat, millet, buckwheat, rice or pearl barley. The recipe for a healthy breakfast for weight loss is a dish prepared 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, since it contains an increased number of kilocalories per serving.
A porridge is usually accompanied by a sandwich with butter or cheese, or fruit (for example, banana, pear, apple), or a handful of nuts (walnuts or pine nuts, cashews, almonds are preferred). It is also important to add some kind of drink to this combination: it can be jelly, dried fruit compote, fruit or vegetable juice, tea or cocoa.
Egg omelet
The most useful breakfast recipe is an omelet made with egg white. However, the yolk is also necessary for the human body, so the omelet can be cooked from whole eggs, without dividing them into components. But it is worth noting that the daily use of omelet with the addition of egg yolk can after some time negatively affect the overall health of the body.
Some people instead of scrambled eggs prefer to cook scrambled eggs, but such a dish is a much less useful breakfast recipe. Still, fried eggs should be replaced with a healthier version of the egg breakfast - steam omelet.
With an omelet, as with milk porridge, you can use a sandwich and a drink. Sometimes an omelet 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
Casserole is a traditional dish for the first meal and an excellent recipe for a healthy breakfast for children. Ever since kindergarten, everyone knows a delicious casserole (most often curd or semolina). Such a dish can be easily prepared at home, but we will familiarize ourselves with its recipe a little later.
Sweet casserole is often often added with jam, jam or condensed milk, but such a casserole is not a recipe for a healthy breakfast for every day. It is recommended to use the casserole without any unhealthy additives, as excessive consumption of sugar is significantly harmful to human health. However, when preparing a dough for future casseroles, you can add a small amount of pre-soaked raisins to it. Together with the casserole, you can cook a hard-boiled egg or poached egg. A simple sandwich with butter or cheese is also suitable. It is important not to forget about the drink, which, as a rule, should be present with any variation of the first meal.
Cottage cheese
It is recommended to choose cottage cheese for the first breakfast sufficiently fat (5-10% fat content). However, it is better to use it not with sour cream, but with natural yogurt, which is less greasy and more useful. 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 not enough healthy 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 healthy breakfast.
Cheesecakes / pancakes / pancakes
Such a breakfast is considered very tasty, but you should not abuse such products. Cheesecakes or pancakes can be allowed a maximum of 1-2 times a week, since excessive consumption of them can lead to various diseases of the gastrointestinal tract, and the whole organism. Therefore, this dish is difficult to attribute to healthy breakfast recipes with proper nutrition.
Cheesecakes, pancakes and pancakes are recommended to be fried on a minimum amount of vegetable or butter and consumed with low-fat kefir or natural yogurt (instead of the usual sour cream). This breakfast is quite high-calorie, because it can be diversified only by the usual morning drink (tea, cocoa, kissel, kefir, milk).
Healthy sandwiches (sandwiches)
Healthy and healthy sandwiches can also be prepared for breakfast. On two or three small pieces of black or whole grain bread, you can put various vegetables and hard cheese, and finish the preparation of the sandwich with a steam omelet or a piece of boiled chicken or fish. Bread can also be slightly fried (for example, in a toaster) and consumed with tea, cocoa or a glass of yogurt. These sandwiches are a recipe for a quick and healthy breakfast. This example of a 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, you can afford no more than twice a week, since this type of salad is saturated with sugars of various origin, the frequent consumption of which harms our body. However, even a fruit salad can be turned, as much as possible, into a healthy 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 get the most nutritious and not very unhealthy breakfast.
Bakery products
This breakfast has a minimum benefit to the human body. Indeed, various rolls, pies, croissants contain an excessive amount of trans fats and unnecessary carbohydrates. However, in case of emergency, when there is no time to prepare a healthy breakfast, you can afford some pie or a roll with a drink. Of course, the calories obtained will not bring the maximum benefit to the body, however, to remain without breakfast is even more harmful and wrong. Therefore, in order to avoid unforeseen circumstances, you need to plan your first meal since the evening.
Lunch
As a rule, everyone takes their second breakfast with them to work, to school or university. Of course, not every person needs an additional 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 a.m.? The second breakfast is very similar to the shortened version of the first. Possible products include:
- Fruit (banana, apple, pear, peach, etc.).
- A handful of nuts.
- Cereal bar (bought at the store or cooked independently).
- Small sandwich sandwich.
- Soft-boiled or hard-boiled egg.
- Low-fat cottage cheese.
- Natural yogurt.
Such products can be easily taken with you and at the right time to have a meal at work or study. Now let's move on to healthy breakfast recipes with photos.
Recipes
Some types of breakfasts can be prepared without special difficulties, however, there are those that you must first learn how to cook. In this part of the article we will analyze the most popular recipes for various breakfasts and take another step towards healthy and proper nutrition.
Cottage cheese casserole
The recipe for making cottage cheese casseroles can be called the most popular recipe for a tasty and healthy 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 raisins and mix 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. To check the readiness of the casserole, you can pierce it with a toothpick. If the toothpick stays dry, the casserole is ready. Bon Appetit!
Cereal bars
Such bars are very nutritious and healthy, and are also an excellent recipe for a healthy breakfast 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 to cook such wonderful snacks? We will need:
- Oatmeal (90-100 g).
- Chicken eggs - protein (1-2 pcs.).
- Raisins (20-30 g).
- Banana (1-2 pcs.).
- Almonds (a small handful).
- Honey (1 tbsp).
First we need to prepare a “dough” for future bars. To do this, combine oatmeal and raisins in a dry container. We chop some bananas in a blender, add egg white to them. Also, separately chop the almond nut (to the state of a nut paste) and add to the container 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 oatmeal with raisins and mix until completely homogeneous. 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 lay them on a baking sheet covered with foil. Next, place the pan 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 omelet is a great example of a healthy breakfast recipe with photos with proper nutrition. It is not difficult to cook, so this breakfast is considered as quick and healthy as possible. What ingredients will we need:
- Chicken eggs (4 pcs.).
- Wheat flour (4 tsp).
- Milk (4 tablespoons).
- A bunch of greens.
- Butter.
- A pinch of salt to taste.
To make such an omelet, we first need to form a “dough”. To do this, add eggs, salt, 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 the crust on the surface of the omelet becomes noticeable, you can turn off the stove, since it is already ready. Thus, this dish is very easy to prepare and, most importantly, fast. After 5-10 minutes you can enjoy a delicious and healthy breakfast. Such a beautiful omelet is a recipe for a delicious and healthy breakfast.
Pancakes (American crepes)
And finally - American pancakes, a great option for a festive or Sunday breakfast. However, for daily use, they, of course, will not work, as they are a dessert. To cook these magnificent and delicious pancakes, we need:
- A glass of 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).
- Dough baking powder (5 g).
- A pinch of salt.
- 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 salt and beat them with a mixer until a homogeneous semi-liquid consistency of light (almost white) color is formed. Then add 5 grams of baking powder to the flour, which is sifted 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 with 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. In the process of baking, the pancakes will become lush and rosy. Now they can be poured 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 useful breakfast recipes with photos. Follow a diet, and then you will remain healthy and slim for a long time. Bon Appetit!