Весна в деле: лучшие рецепты полезных завтраков

Especially breakfast is an important meal. It is in the morning that our body wakes up and requires a charge of energy and strength. That is why it is so necessary to always have breakfast and start the work of the stomach.

It's good if this habit is developed from childhood. If there is no – you need to gradually re-educate yourself. After all, it is in the spring that our body lacks vitamins and minerals so much.

Have you noticed how exactly with the advent of spring you want to eat something fresh and juicy already? Therefore, the spring menu should be rich in greens, vegetables and fruits. The material estet-portal.com contains unusual and varied healthy breakfast recipes.

What products are so necessary for a spring breakfast

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The spring menu must contain seasonal vegetables and fruits that have preserved minerals and vitamins. But if you have a stock of vegetables or berries frozen in the summer or autumn – you can use them too.

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The most useful: beets, pumpkin, potatoes, various types of cabbage, bell peppers. Berries are all useful – you can choose according to your taste. As for fruits, it is advisable to use a variety of citrus fruits. You can also include bananas, grapes, pineapples.

Greens are an obligatory component in morning dishes. Moreover, it is very easy to grow it on your windowsill and serve it always fresh. Any greenery will be useful to the body in the spring. It can be parsley, cilantro, dill, basil, arugula, green onions and other herbs. Herbs should be consumed fresh. For example, in a salad. Hot dishes should be sprinkled with herbs after cooking.

In addition to the most necessary products for spring breakfasts, the menu should also include cereals, dairy products and eggs, as well as rye or whole grain bread. Dairy products are best to choose low fat.
The above products should be included in breakfast, as they give strength and saturate for a long time.

Read also: Detox breakfast: cleanse the body in the morning

What exactly to cook

There are many different recipes and variations of spring breakfast. We have selected for you the simplest and at the same time useful options.

You can make healthy sandwiches. Only in this case it is advisable to choose bran, whole grain or rye bread, as well as various vegetables and herbs. From vegetables, you can choose tomatoes, radishes, cucumbers, boiled beets, peppers.

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Porridges are also good for breakfast, but only without sugar and butter. You can add fruits, herbs or berries to add flavor. Porridge should be cooked in water or milk with a low percentage of fat. But be sure to add a vegetable salad to the porridge, or at least 1-2 vegetables.

Egg dishes. You can make an omelette or just boil eggs. For breakfast to be useful – add greens and vegetables to the dish. It can be: bell pepper, tomato, cucumbers.  

You can also eat fermented milk products in the morning. You can add berries, fruits, vegetables, herbs to them. For example, yogurt with strawberries and banana or cottage cheese with herbs and finely chopped bell peppers will be a very satisfying breakfast. You can also prepare hearty milk or sour milkshakes – yogurt, banana, tangerine, kiwi, blueberry.

Read also: 12 rules of natural nutrition

Easy healthy breakfast recipes

Of course, you can easily pick up several options for breakfast. But it is better to rotate meals every day, if possible.

1. Smoothie. This is just a real vitamin bomb. To prepare a smoothie, we need only a couple of minutes of free time and a blender at hand. We take 200 g of assorted berries
(blueberries, strawberries, raspberries, currants) and beat with one ripe banana, a couple of tablespoons of chopped oatmeal, 400 ml of natural yogurt. If desired, you can add a little liquid honey and pine nuts.

Read also: Smoothies for weight loss: simple and delicious recipes

2. Vegetable quiche. This is a very satisfying and healthy breakfast. To make quiche you will need:

•    Butter – 100g;

•    Flour – 400g;

•    Cottage cheese – 200g;

•    a teaspoon of baking powder;

•    Egg – 3 pcs;

•    Water;

•    Broccoli – 400g;

•    Cherry tomatoes;

•    Feta cheese;

•    Cream – 300 ml.

To prepare a vegetable quiche, you need to mix butter with flour, cottage cheese and a teaspoon of baking powder. Next, add the egg, a spoonful of water and knead the dough. After that, we roll out the resulting cake and put it in a tall shape.

Then boil the broccoli for two minutes. Spread broccoli florets, cherry tomato quarters and diced feta cheese on the dough. Salt the vegetables on top, pour a mixture of two eggs and 300 ml of cream. Bake for half an hour, then sprinkle with cheese and cook for another 10-15 minutes.

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3. Hearty salad. This is another option for a healthy and tasty morning menu – hearty salad.

One juicy pear needs to be cut into slices. Next, you need to grind 8 walnuts and fry in a spoonful of honey. Add to the resulting mass 100 g of blue cheese, diced. Tear the arugula and mint into pieces and add to the salad. We mix everything and season with lemon juice.

4. Rice porridge with milk.

What you need:

•    Round Grain Rice – 1 cup;

•    Water – 0.5 liters;

•    Milk – 0.5 liters;

•    Salt – 0.5 tsp;

Rice must be washed and simmered, covered with water. As soon as the rice begins to boil, reduce the heat and continue to cook until the water in the pan has evaporated. As soon as the water evaporates, add boiled milk and make the fire even smaller. At this point, the porridge can already be salted. Serve with vegetables or fruits of your choice.

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5. Vegetable stew. This dish will take a little time to prepare. You will need:

•    Zucchini – 1 piece;

•    Onion – 1 piece;

•    Carrot – 1 piece;

•    Tomato – 3 pcs;

•    Green pepper – 1 piece;

•    Potatoes – 4 pcs;

•    2 garlic cloves;

•    Vegetable oil – 50g;

•    Salt and black pepper.

Cooking roasted onions and carrots. Note that you need to fry separately. Peel the potatoes and cut into large cubes, then add to the onion for frying. Then add pepper (cut into strips) and zucchini. Simmer everything together for about 15 minutes. Last add the tomato slices and crushed garlic. And again simmer in a pan for 15 minutes.

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To summarize: the basic rule for healthy spring breakfasts: lots of vegetables, herbs and fruits, as well as a protein or cereal dish. This combination will help the body fight vitamin deficiency, add energy, and also cleanse the intestines and improve digestion.

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