Nutritionists say that it is good to have breakfast, especially when you are on a diet. The irrational distribution of food, even if you consume the minimum amount of calories, leads to metabolic and digestive disorders. Even the strictest diet will fail. Experts recommend choosing other ways to lose weight, and do not deny yourself breakfast. It is better to lighten dinner or replace it with an evening snack (yogurt, fruit) than skip breakfast. After waking up, the body needs strength to start working processes and renew energy reserves for the whole day. In an article on estet-portal.com, we will talk about the reasons for eating food in the morning and look at 10 breakfast recipes.
Tasty and healthy breakfasts can cheer you up, cause a wave of positive emotions, give strength not only on the road to get to work, but also provide the body with energy for the whole day, right up to the evening.
Therefore, we offer to diversify your diet and add some really tasty and healthy recipes to your luggage.
7 Reasons to Eat a Healthy Breakfast
- Replenishment of energy reserves.
Efficiency increases by 30% if you have a hearty breakfast in the morning.
- Healthy breakfast – a pledge of good mood.
- Breakfast controls hunger throughout the day.
- Delicious and healthy breakfasts every day provide increased attention, improved memory and faster thinking.
- Breakfast is a stress prevention.
- Eating in the morning regulates metabolism and controls weight.
- Healthy breakfasts help you lose weight.
Tasty and healthy breakfasts: basic recipes
- Bread and avocado + fish
Let's consider the first recipe from avocado with fish – it's fast and very helpful. Requires: one ripe avocado, red fish (lightly salted) and whole grain bread.
The avocado must be chopped or mixed with a fork to form a paste. Add olive oil to avocado. Place chopped avocado or cooked pasta on slices of bread and garnish with fish pieces. Such sandwiches are not only delicious, but also very nutritious. The ingredients of this dish enrich the body with essential vitamins, unsaturated fatty acids (Omega-3) and carbohydrates.
Read also: Healthy breakfast: nutritionist advice on the most important meal of the day
- Several options for making oatmeal
Oatmeal is a healthy cereal that can saturate the body, even if consumed without additional ingredients. So that every day oatmeal delights with its new taste sensation, consider how you can cook porridge and what ingredients to use.
Option #1.
Oatmeal with apple and honey or jam
Steam the oatmeal and leave for 30 minutes. You can also pour oatmeal with water and leave overnight in the refrigerator, so that in the morning it remains only to add the necessary ingredients and have breakfast. To the already prepared oatmeal, add chopped apples (you can grate), nuts and add a little honey or jam for sweetness.
Option #2
Oatmeal with yogurt
Pour boiling water over oatmeal and let it brew. Pour over yogurt and add dried fruits or nuts. It turns out a quick breakfast recipe.
Option #3
Original breakfast recipe
It is necessary to cook oatmeal in the evening to soak. To do this, pour boiled milk into oatmeal, and after cooling, put the porridge in the refrigerator. Mix condensed milk with lemon juice. Add honey or sugar to condensed milk. Place the nuts in the oatmeal and pour over the resulting mixture.
Such delicious and healthy breakfasts with oatmeal will bring variety to your life.
Read also: Proper healthy eating at work: what to pack
- Baked apple + cinnamon/cottage cheese/honey
Tasty and healthy breakfasts delight with their variety, and another recipe based on a baked apple will definitely please the sweet tooth. To do this, you need to choose the variety of apples that you like best. Cut off the top of the apple, make a small indentation (boat), in which to place honey or sugar, sprinkle with cinnamon. Also, instead of honey, you can use cottage cheese, which is pre-mixed with an egg. Place cottage cheese in a bowl and sprinkle with sugar. Who wants to lose weight, you can bake an apple without anything, then sprinkle with powdered sugar. It is very tasty and good for digestion.
- Rice with salmon
Tasty and healthy breakfasts can be not only low-calorie, but also be dense so that you don’t want to have a snack before lunch. Salmon rice is quick to prepare and can be eaten in the morning or as a dinner.
Cut the salmon into small pieces and place on a plate of rice, garnished with olive oil and herbs.
- Vegetable salad with olive oil
More than one well-known actress said that it is best to eat foods raw so that the body gets the maximum of vitamins. Therefore, vegetables seasoned with olive or other oil will be an indispensable storehouse of trace elements and vitamins. Which mix to choose, everyone decides for himself. It can be ordinary cucumbers and tomatoes, or cabbage and greens. Everything that the soul desires on this joyful morning.
- buckwheat with milk or butter
Buckwheat is a low-calorie product that is rich in vitamins and microelements. Buckwheat is popularly called the "queen of cereals", it is light and satisfying, suitable for those who take care of their figure and health. Cook buckwheat until cooked in the evening or in the morning. You can use it simply with butter, olive or other oil. It is also useful to have breakfast with buckwheat porridge with milk. To do this, you can cook porridge separately and add milk, or cook immediately with milk. To sweeten, you can use honey or just sugar (in small amounts).
- Tomato omelette
A simple omelette has long bothered everyone, but here is an omelet with tomatoes, and for lovers, also with cheese – new recipe for morning variety.
- Fruit Salad
Fruits – champions in the content of useful vitamins and microelements – in the morning will be the impetus that the body needs to recover. To prepare a salad, you can take any fruit that can be combined with each other and season with homemade dressing.
- Cottage cheese with sour cream and dried fruits
This breakfast recipe is suitable for those who are not afraid to gain weight. If the figure comes first, use low-fat cottage cheese and sour cream. Such a mixture will saturate the body with the necessary dose of calcium and potassium.
- Yogurt and cornbread
The fastest breakfast in a hurry – It's yogurt with cookies. Only when buying cookies, you should ask about the calorie content and useful properties. It is better to choose low-calorie foods, such as corn biscuits.
There is nothing better for excellent health and a slim figure than delicious and healthy breakfasts. Estet-portal.com wishes you to always be in good shape and excellent mood!
Add a comment