Breakfast should always be, - says one of the cornerstones of the commandments nutritionists. In addition, breakfast should be tasty, hearty and helpful. Let's try to learn how to combine three of the same quality.
The queen of breakfast
Oatmeal for breakfast - one of the best ways to start a new day.
Firstly, it is a source of complex carbohydrates that for a long time retain a pleasant feeling of satiety and are well absorbed by the body. Secondly, this is a full-fledged portion of vitamins E, PP, B, as well as iron, zinc, iodine and other trace elements. Among other things, oatmeal has a beneficial effect on the heart and blood vessels, and also improves the condition of the skin, nails and hair. With regular use of it in blooming and fresh look guaranteed.
For maximum effect, porridge can be cooked without boiling. Pour half a glass of oatmeal with 300-400 ml of boiling water, cover with a saucer and let it brew for 10-15 minutes. Such a dish must be supplemented with fresh berries, dried fruits or a couple of spoons of honey. However, you can cook traditional oatmeal with milk. To do this, pour 80 g of flakes with 250 ml of milk, add sugar and stir over low heat until boiling. Cook porridge for another 5-7 minutes, add butter, fresh peach pieces and a pinch of cinnamon. You can decorate a plate with aromatic porridge with raspberries or any other berries.
A modest portion of low-fat cottage cheese is a real joy for the stomach in the morning. Regular cottage cheese breakfasts give the body precious calcium and the beneficial amino acid methionine, which is necessary for the full functioning of all systems.
It is enough to add a spoonful of sour cream with sugar, honey, dried fruits or even finely chopped cucumber with lemon juice - and the perfect breakfast is ready. And those who do not mind a little trickery in the kitchen, can cook a delicious morning casserole. To do this, let's take 400 g of cottage cheese, break it with a fork, add an egg, 5 st. Spoonfuls of sugar and mix everything thoroughly. Then we put 2 st. Spoons of semolina, 3 st. Tablespoons of sour cream and butter. After mixing the mass again, leave it for 20 minutes. In the meantime, we'll fill the filling: we'll cut a couple of apples, add honey and put them out with ground cinnamon on a slow fire. Spread half the curd mass in a baking dish with oiled parchment. From above evenly distribute the apple filling and close it with the second curd layer. In the oven, the casserole will hold 30-40 minutes at a temperature of 190 degrees. Before serving, you can lubricate it with cool sour cream.
Breakfast omelet is a classic of the genre, beloved in many countries of the world. Eggs are not in vain called one of the most healthy foods. After all, they contain vitamins A, C, E, D, as well as selenium, phosphorus, iron, and iodine, indispensable for our body. This trace element is necessary not only for the proper functioning of the thyroid gland, but also for the fruitful functioning of the brain. And eggs are rich in choline, a substance that removes toxins from the body and reduces the risk of cancer. Another beneficial element, lecithin, normalizes blood cholesterol.
To make yourself a little party, you can make an omelet according to a traditional French recipe. First, fry three small mushrooms with leeks for the filling in a pan. Then beat a couple of eggs with a little milk, add salt and a little bell pepper. Pour the resulting mixture into a frying pan with butter. When the omelet grasps a little, and its middle is still watery, put the mushroom filling in it and sprinkle with grated cheese. Fold the finished omelet in half, not forgetting to put a couple of fresh lettuce leaves inside.
Practical and dietary
Muesli has long and successfully joined the ranks of diet products. They are dry cereals based on various cereals, ready to eat. Their main merit is slow carbohydrates, which are beneficial for the body in the first half of the day. Their positive effect is manifested in improved intestinal motility, cleansing the body of toxins and other harmful substances. Such breakfast, with the exception of salted muesli, is recommended for patients with hypertension.
However, one should not forget that muesli is useful only in its pure form. Seductive additives in the form of chocolate, nuts or dried fruits reduce their beneficial effect to zero. Therefore, it is best to combine this product with milk, kefir, natural yogurt or yogurt. In this case, the body is additionally saturated with life-giving lactic acid bacteria. Those who still want to sweeten the pleasure, can drink cereal fresh juice.
Fruit - a successful breakfast in all respects, especially since summer gives us a generous variety. Apples contain a large amount of fiber, pectins, organic acids, minerals and vitamins. Low-calorie grapefruit normalizes the work of the stomach and removes harmful substances. Kiwi charges the body with vitamin C, and its enzymes break down complex proteins well. Pineapples struggle with harmful bacteria, and also are useful at the lowered acidity of a stomach. Plum has a good effect on digestive processes and metabolism. Bananas strengthen the walls of blood vessels and lower the level of cholesterol. Melon is the best natural antidepressant, which improves mood and tone.
By the way, you can be prepared from a melon an excellent vitamin salad. Cut it into small pieces, add bananas, apricots, as well as pre-soaked and chopped prunes. Refill natural yogurt salad and decorate with mint leaves. For those who prefer a light meal in the morning, you have to taste carrot and apple salad. Fresh fruits and vegetables rub on a small grater, add crushed walnuts, a couple of spoonfuls of sour cream and sugar.
Do not forget to delight yourself with tasty pleasures every morning. After all, as popular wisdom says, how to meet the day, so spend it.