"Good start to the day!": Healthy and tasty breakfasts

Breakfast is the basis of good mood and energy. This is almost the most important period of a meal, so it simply has to be not only tasty, but also healthy. About what you can please yourself with in the morning - let's talk today.

Correct and healthy breakfast

Despite the obvious usefulness of the morning meal, many are used to neglecting it. The main "reason" why people refuse to eat early is to be busy. For some reason, it is generally accepted that its preparation takes a lot of time, which can be spent on more useful things. But in fact, the organization of a morning meal does not require practically any effort and time.

Even if time is running out, you can always brew muesli and wash it down with a glass. freshly squeezed juice... Or pour milk over the cornflakes, which generally takes no more than a minute.

A proper breakfast should be nutritious and consist of foods rich in vitamins and minerals. Meet the criteria of the well-known saying and that you need to eat breakfast yourself. Better if it is carbohydrates and fiber. Even slimming girls can afford breakfast that is unacceptable in the evenings.

But proper nutrition is still the main condition for health and a beautiful figure. So what are the best foods to eat in the morning to stay full and healthy?

Breakfast products

• Eggs. According to the research of world-famous British scientists, scrambled eggs cooked in the morning is the healthiest breakfast that mankind could ever come up with. Eating eggs in the morning helps to prolong the physical and mental activity of people. They are packed with amino acids, vitamins and antioxidants that the body needs so much. Moreover, you can also cook a wide variety of types of omelet from eggs: with cheese, tomatoes and other vegetables. But the consumption of yolk needs to be limited, due to the presence of cholesterol in it. Try to do this: pour 1 yolk into 2 proteins.
• Cereals. Namely, whole grain cereals. Their regular use significantly reduces the risk of cardiovascular disease and nourishes the body with important elements. Buckwheat and oatmeal can be used as a morning meal. They prepare quickly and are amazingly energizing. When diabetes mellitus and problems with the gastrointestinal tract - oatmeal is simply irreplaceable. Such a breakfast is especially useful for children who need a supply of energy and mental potential every day. You can diversify such dishes with honey, cream, fresh fruits and berries, or jam.
• Cottage cheese... A natural fermented milk product seasoned with a variety of delicious treats (such as raisins, berries or honey) is a great option for a light and nutritious breakfast. The beauty of nails, skin and hair largely depends on calcium, which is abundant in cottage cheese.
• Yogurt. Naturally, we are not talking about a yoghurt product, in which there are a lot of preservatives and dyes, but about the real thing, about the one that is now very difficult to find on store shelves. Therefore, if possible, it is better to prepare it with your own hands, or carefully study the composition and analyze the expiration date upon purchase. Fermented milk products are nutritious, have a rich useful composition and help to improve the functioning of the gastrointestinal tract.
• Whole grain and rye bread. This type of bread contains a lot of mineral salts, B vitamins, carbohydrates and fiber, which will energize the whole day. It is permissible to combine it with natural butter and hard cheese... You can put a slice of fish on it and use it with vegetables.
• Muesli. It is generally accepted to refer them to the classic type of breakfast. You can cook a wide variety of dishes with muesli, you just have to add the filling you like: berries, fruits, honey, nuts, dry fruits, etc. In addition, this is one of the best dietary breakfasts that will keep you lean. Freshly rolled muesli can be added to yogurt for a wonderful nutritious drink.
• Berries. They contain a minimum of calories and a maximum of nutrients and nutrients. They are very easily absorbed by the body and contribute to the normal functioning of the intestines. Berries can be present in the diet at absolutely any time of the day, but in the morning they are especially useful. And if you regularly consume raspberries, strawberries, currants and blueberries, then in addition to saturation, you will receive a bonus for beautiful and youthful skin.
• Fruits. Not a single utility rating can do without them. Bananas are best for breakfast. The latter are distinguished by their low acid content, and the ability to envelop the stomach, preparing it for subsequent meals. Despite its calorie content, dieters can eat it in the morning. By the way, a great option is to prepare a fruit salad for breakfast and season it with a little muesli and yogurt.
• Smoothie. The perfect breakfast for busy people. In addition, a huge number of options for its execution will not let your stomach get bored. Place half a glass of kefir in a blender, add your favorite berries or fruits and stir at high speed and drink. Tasty and healthy!
• Honey. A natural product that contains a whole storehouse of vitamins. Just a couple of spoons in the morning will protect against colds and strengthen the immune system. In general, it is very useful to drink water on an empty stomach in which a spoonful of this product is dissolved. What's more, honey is able to suppress the body's response to stress. Of course, as a main breakfast, it will not work, but as a source of vitamins - that's it.

Remember, the key to a successful breakfast is its richness and variety. Let it contain proteins, carbohydrates and many vitamins. The body needs it. Having given him everything he needs, he will reciprocate you.

Breakfast dishes

Now let's look at what you can cook for breakfast.

Porridge with rice and strawberries

• a tablespoon of sugar;
• half a teaspoon of salt;
• a glass of rice;
• 50 g dark chocolate;
• about 400 g of fresh strawberries;
• liter of milk.

1. Pour the milk into a saucepan and add salt and sugar to it. Heat until bubbles appear on the surface, but do not wait to boil.
2. Rinse the rice until the water becomes clear. Throw it in milk and boil for a quarter of an hour, constantly stirring the porridge.
3. Cut the strawberries into quarters, break the chocolate into slices. Place both ingredients in a saucepan. Simmer, stirring for 7 minutes. Then cover, turn off the heat and leave to simmer for 10-15 minutes.

Quick breakfast

• a couple of chicken eggs;
• sausage, determine the quantity yourself, based on your love for it;
• a couple of tomato slices;
• salt and spices to taste;
• a couple of slices of bread;
• greens.

1. Cut out the center of the bread, but not completely, but leaving a small layer. As a result, you should end up with something similar to a plate.
2. Grease the inside of the bread with butter and pour an egg into each of the slices. Don't forget to salt and season.
3. Put tomatoes, sausage, herbs in each portion.
4. Put the future breakfast in the oven, for 15 minutes, until the filling is cooked.

Oriental croutons

• 200 g soft cheese;
• 100 g crab sticks;
• three cloves of garlic;
• greens to taste;
• a couple of chicken eggs;
• a teaspoon of flour;
• a pair of Armenian lavash.

1. Mix the soft cheese well with the garlic chopped in garlic press.
2. Chop the crab sticks finely.
3. Divide each of the pita bread into two equal parts, in the end you get 4. Grease one of them with 1/3 of the cheese-garlic sauce.
4. Sprinkle the processed pita bread with herbs and crab sticks.
5. Lay another pita on top, which is also greased with cheese and season with herbs and crab sticks. Do the same with the 3rd layer of pita bread.
6. Cover everything with 4th layer and cut into portioned toast.
7. Beat eggs in a separate bowl with flour.
8. Dip each of the pieces in the egg mixture on all sides and fry as well.

Semolina porridge with carrots

• a couple of tablespoons of semolina;
• a teaspoon of grated carrots;
• a tablespoon of butter;
• a glass of milk;
• a teaspoon of granulated sugar.

1. Melt the butter over low heat and add the carrots and sugar to it. Stir constantly - simmer for about five minutes.
2. Then pour in the milk. When it boils, add a thin stream of cereal.
3. Boil the dish for about three minutes, stirring constantly.

Perhaps for some, this combination will seem like an "exotic", but in fact it is a delicious and insanely healthy breakfast, especially for kids.

What to cook for breakfast quickly

In principle, each of the proposed breakfasts is prepared very quickly. However, if time is running out at all, it would be an excellent solution to purchase a multicooker. Modern technology is equipped with a timer function that can be set to delayed mode. For example, pour milk and cereals, set the right time and in the morning, when you wake up, a delicious and healthy breakfast that does not require heating will be ready! This is the fastest way to prepare your morning meal.

Or, as mentioned earlier, purchase corn flakes that you can simply fill with water. For example, cottage cheese, for example, can not be cooked at all, but simply eaten in its pure form. There are many options, whether you have the time or not.

Diet breakfast

Most diets are based on the principle of counting calories, which rarely exceed 1800 kcal. Below we will consider examples of breakfasts that do not exceed 400 kcal in terms of energy value. Of course, provided that there is no sugar in the drinks.

• Fruit, both fresh and frozen. In the latter, by the way, the whole storehouse of vitamins remains, as in the ones that have just been collected from the garden. Whisk your favorite berries or fruits with skim milk in a blender. A delicious and healthy breakfast is ready!
• Mix about 150 g of low-fat cottage cheese with a spoonful of natural liquid honey.
• Add any fruit, nuts or muesli to natural yogurt (it is advisable to prepare it yourself to be sure there are no preservatives). Stir and drink.
• Half a glass of freshly squeezed juice with a slice of whole grain bread and diet cheese + a cup of boiled coffee and a boiled egg.
• A plate of muesli made without sugar, drenched in honey + banana and a cup of green tea.