How to make a delicious and healthy breakfast. Quick and healthy breakfast recipes

Diets and healthy eating 04.12.2017

Dear readers, today on the blog we will discuss the topic of useful and delicious breakfasts. Since childhood, we all hear the same phrase: “Breakfast is the most important meal of the day.” I cannot but agree with this centuries-old folk wisdom and I believe that breakfast must certainly be healthy, healthy and tasty.

That is why I will gladly give the floor to my culinary friend, the author of the confectionery blog Sweet Chronicles Olga Afinskaya. I love Olga's blog myself. I'm looking for something tasty and unusual.

Greetings, dear friends! Firstly, I want to express my gratitude to Irochka Zaitseva for such a warm welcome on the pages of my blog and for the trust shown.

In my blog "Sweet Chronicles" I talk mainly about sweet temptations and how to learn how to bake deliciously, but also healthy desserts I take quite a lot of time, because I myself monitor my diet, trying to make it not only healthy, but also varied.

Therefore, in today's article, I want to talk with you about how to prepare a delicious and healthy breakfast for every day. After all, this is the basis of proper nutrition.

Delicious and healthy breakfast. Recipes for every day of the week

Breakfast, indeed, is a very important meal, and I advise you not to skip it in any case, but on the contrary, make sure that your breakfast is nutritious, satisfying and varied.

And to help you with this, I have compiled a schedule of healthy breakfasts for every day with detailed recipes.

Monday. Oatmeal in a jar with yogurt

Monday is not an easy day, so it is better to prepare for it with all responsibility. Agree, the most The best way the right way to start Monday is to cook breakfast in the evening.

Preparing such oatmeal is very simple with a minimum, but very important set of ingredients necessary for right start day.

And even if I overslept (as often happens after the weekend) and don’t have time to have breakfast at home, I just throw a jar of oatmeal into my backpack and eat it even at work, even in the park on a bench, even in a traffic jam.

For oatmeal we need:

banana, ripe - 1 pc.
cereals- 150 gr. (preferably finely ground, but not instant)
natural Greek yogurt - 250 gr.
water, room temperature- 250 gr.
cinnamon - 1/2 tsp
honey - 1 tbsp
fruits, berries, nuts, dried fruits - optional

Cooking method:

In a deep bowl, mash the banana with a fork.
In the same bowl, add all the other ingredients: yogurt, water, cinnamon and honey.
If you want to add dried fruits such as raisins, prunes or dried apricots, then they need to be mixed in at this stage.
Mix thoroughly until uniform consistency.
Divide the oatmeal into 3 x 250ml jars, filling them about 1/3 full to leave room for the fruit and nuts.
Close the lids and put in the refrigerator overnight.

Eat oatmeal for breakfast straight out of the can, generously flavored with fresh berries, fruits, nuts, seeds, and whatever else your heart desires.

Tuesday. Cheesecakes in the oven

Cottage cheese is another indispensable product for a healthy breakfast. A source of easily digestible protein, as well as calcium and many vitamins.

We are all well aware of the traditional Russian dish- cheesecakes, but not everyone knows how to make them even healthier and avoid harmful frying in a pan. All you need to do is bake them in the oven.

For cheesecakes we need:

cottage cheese, dry and fatty - 250 gr.
egg - 1 pc.
sugar - 1 tbsp. l. (may not be added)
flour - 10 gr. (you can take whole grains, coconut, rice, etc.)
zest of 1/2 orange - optional

I don’t add sugar to these cheesecakes, but I pour honey or honey over ready-made cheesecakes. berry sauce sugarless.

For a fruit sauce, simply simmer fresh or frozen berries or fruits in a saucepan over low heat to release their juices.

We can also add raisins, dried apricots, poppy seeds, chocolate, fresh berries, vanilla extract, etc. to cheesecakes.

Cooking method:

We heat the oven to 180ºС. We cover the baking sheet with parchment.
We wipe the cottage cheese through a sieve. This will make our cheesecakes more airy.
In a separate bowl, beat the egg well with a whisk (about 1 minute). This will also give us additional splendor.
If we add sugar, then beat it together with the egg.
Gently mix the cottage cheese with the egg with folding movements, trying not to press on the cottage cheese.
Then add the sifted flour and zest or any other fillers. Mix gently again.
From curd dough We form 5-6 balls of the same size and spread on the prepared baking sheet.
Then, with the palm of your hand, lightly flatten the balls to make neat washers.
Everything. Cheesecakes are ready to be sent to the oven. Bake at 180º for 20 minutes.
In order for the syrniki to acquire an appetizing crust on both sides, after 10 minutes, turn the syrniki over to the other side.
Ready cheesecakes are served with honey, jam, sour cream, fresh berries, fruits and a large cup of hot green tea.

By the way, note. Yesterday I learned that only the second brew and only green tea can be equated with water. That is, when we talk about drinking 1.5-2 liters of water a day, we mean only pure water and green tea second brew. Everything else doesn't count.

Wednesday. Fried eggs with tomatoes

It's no secret that eggs are the richest source of protein. Professional athletes very often start their day with eggs in a variety of variations. Let's take an example from them, shall we?

For the scrambled eggs we need:

tomatoes, large, ripe, juicy - 3 pcs.
eggs - 6 pcs.
vegetable oil or butter for frying

Optionally, you can add:

2 garlic cloves
1-2 bell peppers
1 onion
any yellow cheese or white like mozzarella or suluguni
green onion and tarragon
cilantro - for serving

Cooking method:

Put the tomatoes in a deep bowl and pour boiling water for 5 minutes, then easily remove the skin.
Melt the butter in a frying pan and cut the tomatoes into small slices into it and simmer over medium heat until soft. At this stage, you can add finely chopped garlic or onion in half rings and bell pepper.
While our vegetables are cooking, beat eggs with salt in a bowl, as for an omelet.
When the tomato juice has almost evaporated, add the eggs and, stirring occasionally, fry the scrambled eggs until cooked.
At this stage, you can sprinkle the scrambled eggs with grated cheese. coarse grater.
When serving, you can sprinkle with fragrant finely chopped cilantro.

Thursday. Lazy dumplings with whole wheat flour

I like these dumplings more than the classic ones, because the taste of whole grain flour is much brighter and richer. Instead of adding sugar, I advise you to add honey or another natural sweetener to your taste already in ready-made dumplings.

Although Italians, for example, add parmesan to the dough and serve it with tomato sauce as a main course. Also a good option.

Dough for lazy dumplings you can cook in the evening, and in the morning you will only have to boil them and eat them.

For dumplings we need:

cottage cheese, dry and fatty - 500 gr.
eggs - 2 pcs.
salt - 1 pinch
whole grain flour - 100 gr.

Cooking method:

We wipe the cottage cheese through a sieve or just knead it with a fork. However, a sieve will make our dumplings more airy and uniform.
We introduce 2 eggs, salt and mix thoroughly with a fork until obtained homogeneous mass.
We pour whole grain flour(do not pour all at once - if the cottage cheese is dry, it may take a little less flour, or it may need a little more).
Mix for a short time until a homogeneous consistency (the longer you knead the dough, the harder the dumplings will turn out).
We divide the dough into 4 equal parts and roll a thin sausage with a diameter of 2 cm from each.
On a surface dusted with flour, cut the sausages into slices about 1 cm thick and, rolling in flour, press with a finger on both sides.
Then the sauce will fall into these hollows.
We throw dumplings into boiling salted water and cook for 2-3 minutes until they float.
For dietary option serve dumplings with sour cream or yogurt, fruits, berries and honey (although I always pour over butter).

Friday. Nut muesli bars

This breakfast is also prepared the day before. Or you can even cook them from Sunday for the future for the whole week and take one bar every day to work.

Here is collected all the best that nature has given us. There are 3 types of nuts, seeds, poppy, peanut butter, dates, orange. In general, there is where to turn around.

For the bars we need:

walnuts - 50 gr.
pistachios - 50 gr.
almonds - 100 gr.
sunflower seeds - 50 gr.
oatmeal - 160 gr.
dates (pitted) - 150 gr.
orange juice - 120 ml (≈2 pcs.)
zest of 1 orange
ground cinnamon - 1 tsp
ground cloves - ¼ tsp
poppy - 2 tsp
chocolate drops or dark chocolate - 50 gr.
peanut butter - 2 tbsp. l

Cooking method:

First of all, dry the nuts and seeds in the oven. If our nuts are fresh and crispy, and the seeds are fried, then we leave them as they are. If the nuts are damp, then dry them in an oven preheated to 160ºС for 8 minutes and cool.
Grind oatmeal in a blender to the state of flour.
We also grind the cooled nuts in a blender into large crumbs, but not all at once: separately grind walnuts, then pistachios, and then almonds to get pieces of the same size.
Then cut the dates in half and grind in a blender until a homogeneous paste is obtained.
We shift the chopped dates into a deep bowl, enter Orange juice and carefully knead with a fork, mixing the date paste with the juice until smooth.
Add chopped nuts and seeds here, and again mix thoroughly with a fork.
Add grated orange zest, cinnamon, cloves and poppy seeds. Mix again.
We pour oat flour, chocolate drops, peanut butter and mix with a fork. Then carefully knead the dough with your hands until a homogeneous plastic mass is obtained.
We cover a square shape with a size of 20X20 cm with parchment and lay out the mixture for bars, distribute it over the form.
We cover closely with another sheet of parchment and carefully align the mass, pressing it with our hands.
We remove ready mix refrigerate for several hours or overnight. Then cut into portioned slices and wrap in parchment paper. We store ready-made bars in the refrigerator.

Saturday. Oat pancakes with banana

This is the fastest and healthiest pancake recipe I've come across.

Add fresh or dried berries(raisins, cranberries, blueberries) and enjoy every bite. This will give the pancakes a bright fresh flavor and extra sweetness.

For pancakes we need:

eggs - 3 pcs.
oatmeal - 125 gr.
banana - 1 pc.
baking powder - 2 tsp
cinnamon - to taste
fresh or dried berries - optional

Cooking method:

Place all ingredients (except berries) in a blender and blend until smooth.
Heat a non-stick frying pan over medium heat and spread one tablespoon of the dough on a hot frying pan. If not, then you can lightly grease with vegetable oil.
Using the back of a spoon, we form round pancakes and put a few berries on top of each pancake.
Fry for 3-4 minutes until the underside is browned. Flip over and cook on the other side for another 2-3 minutes.
Serve oatmeal banana pancakes with fresh fruit or berries, honey or maple syrup.

Sunday. Pumpkin casserole with cottage cheese

Pumpkin is a traditional autumn-winter product, characterized by a huge set of useful substances. Pumpkin is very easily absorbed by the body and has medicinal properties. Pumpkin is an indispensable assistant in the fight against cardiovascular diseases, premature aging, cataracts and other eye diseases, in addition, vitamins A and C contained in the pulp and pumpkin seeds significantly strengthen the immune system and fight the occurrence of cancer cells.

In addition to all this, pumpkin is rich in magnesium, potassium, zinc, dietary fiber that improve digestion. And with all this, pumpkin is a very low-calorie and dietary product.

For the casserole we need:

pumpkin - 400 gr.
milk - 100 gr.
cottage cheese - 200 gr.
sour cream - 100 gr.
eggs - 2 pcs.
zest of 1 orange
a pinch of salt
ground cinnamon ½ tsp
a pinch of ground nutmeg(optional)
pinch ground ginger(optional)
butter - for greasing the mold

Cooking method:

We clean the pumpkin from the peel and seeds, and cut into small cubes about 1 cm.
Boil milk in a saucepan, put the pumpkin and steam over low heat until soft (20 minutes).
We heat the oven to 200º. Grease a small baking dish well with butter.
When the pumpkin is softened, drain the liquid and puree the pumpkin with an immersion blender or mash with a potato masher.
Separately, knead the cottage cheese with a fork or the same submersible blender and mix it with sour cream.
Adding curd mass to pumpkin puree together with lightly beaten eggs, grated zest, salt and spices, mix thoroughly.
We shift the pumpkin-curd mass into the prepared form and bake in a preheated oven for 20 minutes.
Before serving pumpkin casserole should be chilled. And since the casserole turns out to be almost unsweetened, we serve it with honey, berry sauce, jam, nuts, etc.

I hope I helped you diversify your morning table a little, making it a little more useful.

For other delicious and healthy recipes, visit my Sweet Chronicles blog. See you again.

Olga Afinskaya

I thank Olya for wonderful recipes healthy and tasty breakfasts for every day and such mouth-watering photos. We have a varied menu. It remains only to put everything into practice!

Cook for yourself and your loved ones with warmth, soul. Remember that breakfast should never be skipped. Let it be later in time, but it will be! Dear readers, I would like to ask you: “What do you eat for breakfast?”.

And for the mood sounds composition Richard Clayderman A Comme Amour .

Ingredients

1 glass of oatmeal;
½ cup oatmeal;
1 handful of dried fruits;
2-3 slices of grated dark chocolate;
⅓ cup of milk;
1 tablespoon of honey;
1 tablespoon of olive oil;
salt and cinnamon to taste.

Cooking

Mix all dry and liquid ingredients separately. Combine both mixtures and mix well until a thick homogeneous mass. Spread the dough in a layer of 5-7 millimeters on a baking sheet covered with baking paper. Send to the oven preheated to 180 degrees for 20 minutes. Cut the hot dough into bars, turn them over and leave for another 5-7 minutes in the oven.

To diversify your breakfast, dried fruits in bars can be replaced or supplemented with nuts, pumpkin seeds, berries, chopped banana or other fruits.

Recipeshubs.com

A portion of natural yoghurt without additives and slices of your favorite fruit is an excellent cold breakfast that will not only save you time, but will also be very useful. In winter, when it is difficult to buy good fresh fruits, dried fruits (dried apricots, raisins, prunes, and so on) can be an excellent substitute.

If you are used to starting your morning with a nutritious scrambled egg, try replacing it with a delicious frittata. Having prepared an Italian omelet in the evening with any ingredients to your taste, in the morning you will only have to warm up breakfast.

Recipeshubs.com

Ingredients

4 eggs;
300 g chanterelles;
1 onion;
1 tablespoon of grated parmesan;
salt, pepper and herbs to taste.

Cooking

Saute finely chopped mushrooms with onion olive oil, add salt and pepper to taste. Whisk the eggs with two tablespoons of grated Parmesan and pour over the mushrooms. Bake in an oven preheated to 180 degrees for 10 minutes. Sprinkle the finished frittata with herbs and cheese and cut into portions.

If you cook oatmeal in the evening, it will become tender and fragrant, absorbing yogurt (or milk) with your favorite spices. Moreover, this diet dish looks like a delicious dessert.

Foodnetwork.com

Ingredients

100 g of oatmeal;
200 ml of natural yogurt;
berries to taste;
vanilla, cinnamon or cardamom to taste.

Cooking

Combine cereal, favorite spices, and yogurt. Leave in the refrigerator overnight. In the morning, simply add berries, shredded coconut, nuts, or dried fruit.

To the delight of those with a sweet tooth who are watching their figure and health, we offer a delicious and nutritious dessert without flour.

goudamonster.com

Ingredients

2 cups nuts (preferably hazelnuts or almonds);
350 g of sugar;
½ teaspoon salt;
4 proteins;
vanillin to taste.

Cooking

Grind the nuts with sugar in a blender until fine crumbs. Beat egg whites with salt, then gradually add the nut mixture and vanilla, continuing to beat. Spoon the mixture onto a baking sheet lined with baking paper. Bake in a preheated oven at 160 degrees until golden brown (about 30 minutes).

Multivarenie.ru

Do you prefer to start your day with porridge, but don't have time to cook it? Then use the benefits modern technologies. Pour wheat, corn, rice or other porridge into the slow cooker in the evening, pour milk with water (the ratio of porridge and liquid is 1: 3), add salt, sugar and seasonings to taste - everything else will be done by the slow cooker. In the morning, a hot and healthy breakfast will be waiting for you.

howcooktasty.ru

If you have not yet purchased such a miracle of technology as a slow cooker, then you still have many other options for making porridge. For example, fill buckwheat with kefir in a ratio of 1: 3 ( cold version) or boiling water in a thermos (warm option) and leave overnight. In the morning, breakfast, filling you with B vitamins and trace elements, is ready.

8. Berry Parfait

Sometimes in the morning you want to please your soul mate (maybe yourself) with something special and beautiful, but at the same time simple and useful. This recipe is just for such cases.

Pinme.ru

Ingredients

150 ml vanilla yogurt;
150 g corn flakes;
150 g of berries.

Cooking

Layer the berries, yogurt and cereal in a tall glass, observing equal proportions. Just a few minutes, and your delicious, bright and a little romantic breakfast is ready.

The recipe for cheesecakes in the oven is good because there are several options for serving it in the morning. They can be prepared in advance and served cold for breakfast, or warmed up in the microwave. You can also knead the dough in the evening, lay it out in forms or on a baking sheet, and in the morning just send the cheesecakes to the oven. While you are getting ready, a fragrant and airy breakfast will be ready.

Multivarenie.ru

Ingredients

300 g low-fat cottage cheese;
2 eggs;
50 g flour or semolina;
5-6 apricots;
sugar and vanilla to taste.

Cooking

Mash cottage cheese, add eggs, sugar and rub. Add flour or semolina in small portions, mixing with a spoon each time. Divide apricots into four parts. Place parchment paper on a baking sheet and brush with a little oil. Spread out half of the mass with a spoon. Put a slice of apricots on each cheesecake, and the rest of the mass on top. Send to the oven preheated to 180 degrees for 20 minutes.

Recipeshubs.com

In the evening, prepare a set for - a banana, an apple, half a teaspoon of honey, a pinch of cinnamon, a glass of milk (yogurt or kefir) and refrigerate. In the morning, all you have to do is mix all the ingredients.

goodhabit.ru

Grind in a blender with natural yogurt seeds, nuts, dates. You can add any other ingredients you like on top, such as raspberries, blueberries, or coconut flakes. Put the finished dish in the refrigerator, and in the morning enjoy a beautiful and nutritious breakfast.

bestfriendsforfrosting.com

Thanks to salmon toast in the morning, you will get a storehouse of useful elements - protein, omega-3, fatty acid and iron. This breakfast should definitely be included in your diet because of high content sodium.

Everything is elementary simple: take whole wheat bread or bread, put a slice of salmon on top, and then, if desired, cucumber, tomato, onion or greens. Such a healthy and nutritious breakfast will calmly wait for you in the refrigerator until the morning. Most importantly, do not forget to cover it with cling film on top.

Unleavened bread or crispbread and homemade pate. Your morning will start with a breakfast rich in iron, calcium and phosphorus.

Forum.prokuhnyu.ru

Ingredients

400 g chicken or beef liver;
1 onion;
1 carrot;
1 tablespoon of butter;
1 teaspoon of salt;
spices to taste.

Cooking

Cut the liver into pieces, add salt and spices to taste. Simmer covered until tender (about 15-20 minutes). Grate the carrots, chop the onion and fry over moderate heat. The cooled ingredients must be ground in portions in the blender bowl, together or separately. Mix everything again and put it in a container.

Benefit baked apples is that in the process of their preparation, a maximum of useful substances, minerals and vitamins is preserved. First of all, it is potassium and iron.

Cookingmatters.org

Ingredients

1 apple;
1 teaspoon of honey;
a pinch of cinnamon.

Cooking

Remove the core of the apple, fill the indentation with honey and sprinkle with cinnamon on top. Bake in an oven preheated to 180 degrees for 15-20 minutes. Optionally, you can add raisins, walnuts, or fill apples with cottage cheese and fruit.

goodhabit.ru

Simply cut a banana in half and top with natural yogurt, coconut, muesli and some honey. This is a very simple but tasty and healthy breakfast.

This low-carb meal is rich in vitamins A and C, making it a great source of keratin, lutein, and zeaxanthin. Polenta is often served cold, which means it can be made the night before.

fooditlove.com

Ingredients

300 g of polenta;
100 g butter;
300 g of cane sugar;
100 g white sugar;
1 vanilla pod;
4 eggs;
2 tablespoons cream "Angleuse";
2 oranges;
10 g ginger.

Cooking

Mix the polenta cane sugar, eggs, butter and half a vanilla pod until smooth. Fill ⅔ of a buttered pan with batter and bake for an hour.

Melt the white sugar in a pan along with the remaining vanilla. Add the peeled and sliced oranges to the melted caramel and remove the pan from the heat. Sprinkle with grated ginger for spice.

Put the caramelized oranges with ginger on the cooled cupcake and garnish with the Anglaise cream.

huffingtonpost.com

Finally, the simplest, but no less healthy dish. Boil a few and leave in the refrigerator. In the morning you will have a breakfast with an excellent source of protein.

Using the proposed 17 dishes, you can combine and create many breakfast options yourself. Just replace or supplement some ingredients with others according to your taste or mood.

Agree, now you have absolutely no excuses left to skip an important morning meal. Having prepared any of the proposed breakfast options in the evening, you will only have to cook a cup of good or brew tea in the morning.

In order to be active and cheerful, so that you have enough energy for the whole day, so that you do not feel empty already in the morning, you only need to adhere to the main rule - be sure to eat in the morning. Breakfast is the healthiest meal of the day and should never be skipped or replaced with a cup of coffee. Therefore, in this article we will tell you what is best to take for breakfast.

It is in the morning that minerals and minerals are best absorbed. If you want to get in shape and lose required amount kilograms or just maintain your current weight, then you should adhere to the following rules without fail.

TOP 5 healthy breakfast foods

Whole grain cereals

Why porridge - best dish for tomorrow? The answer is simple enough. Yes, all because porridge is complex carbohydrates that are absorbed by the body slowly, so you will be full for a long time and will not soon feel hungry. It is best to eat cereals from unpeeled and unpolished grains, which are practically without any processing, as they contain a lot of fiber. The latter cleanses the body and removes toxins. For example, pearl barley, brown rice, wheat, and millet are also very rich in minerals and ingredients, with which you will feel full of strength and energy. If in pure form it’s not quite tasty for you, you can diversify the porridge with dried fruits or fresh fruits, berries and honey. You can also add healthy fats - nuts, seeds or sesame seeds. Wholemeal (whole grain) toasts are also an excellent breakfast. We mix eggs, milk and salt, dip our bread and fry in sunflower oil.

Skim cheese

Cottage cheese is a product that supplies your body with calcium and protein. Of course, we take cottage cheese with a zero percent fat content or as little as possible. A very large variety of dishes can be prepared from cottage cheese. If you have a sweet tooth, you can treat yourself to cottage cheese with honey, fruits, dried fruits, you can also add a little jam or jam, sweet cottage cheese turns out very delicious cheesecakes. If you prefer salty, cottage cheese with fat-free sour cream and greens will suit you.

Eggs

If you have breakfast in the morning, and after an hour or two you are hungry again, try to eat in the morning boiled eggs or scrambled eggs, the feeling of satiety will not leave you for a long time. You can add tomatoes, greens, bell peppers, basil and much more to the omelette. Such a breakfast will enrich you with protein for the whole day.

Berries and fruits

If you choose to comply proper nutrition and it is useful to have breakfast, berries and fruits must be present in your diet. The main thing is not to overdo it with the quantity. You can choose the fruits that you like best and have breakfast with them, or even better - do vegetable salad from different berries and fruits, seasoned with low-fat yogurt. All fruits contain fructose, so it is better to eat them in the morning.

Yogurt

Only yogurt should be natural, without sugar and other chemical additives. This product normalizes cholesterol. What could be more beautiful if in the morning you help the intestines wake up and work to their full potential. Yogurt contains beneficial fungi and lactobacilli, which stabilize the metabolism and help the gastrointestinal tract work. If you drink low-fat yogurt in the morning, gastric juice is produced, which contributes to the rapid absorption of food. It is very tasty to eat oatmeal with natural yogurt in the morning. You can't imagine a better breakfast.

Healthiest Breakfast Recipes

Do not skip such an important meal, as it is a healthy breakfast that helps to be cheerful and energetic throughout the day. In order to diversify your menu and not think in the morning what to eat, write a menu for the whole week at once. Below are some simple recipes:

French Beauty Salad. 2 tbsp. l. and oatmeal pour the 5th tbsp. l. cold boiled water, leave to stand for about an hour. Next add 3 tbsp. l. cold boiled milk, sugar to taste and an apple previously grated on a fine grater (you can with a peel). Season the salad with lemon juice.
Cottage cheese with fruits, berries or herbs. Mix 200 g of cottage cheese with chopped fruits, berries or herbs (for example, parsley or dill). In the first option, you can optionally add honey and nuts, in the second - fat-free sour cream.
Protein omelet with herbs. We take 3 eggs and separate the whites from the yolks, then beat the whites until foam appears and add herbs, pepper, salt. We send it to the pan or, even better, to the slow cooker.
Salad with chicken. Cut into cubes about 150 g of chicken boiled fillet, in circles - Bulgarian pepper, in half - cherry tomatoes, divide the arugula into leaves. Dress the salad with olive oil.

Video about the TOP 10 most healthy breakfasts:

And it is a known fact that breakfast is the main meal of the day. Everyone around says that breakfast should be the most healthy, dense and satisfying. But for some reason, there are always many different “buts” for such a simple truth. “I have no appetite in the morning”, “I’m late for work - I don’t have time”, “I can’t stand porridge, but you can’t think of anything else for breakfast” ...

Did you recognize yourself in at least one of the answers? If yes, then this article is for you. She will tell you about the importance of breakfast and share 6 breakfast recipes with which you can make it a habit and enjoy it.

The benefits of breakfast

For starters, breakfast is truly the main meal of the day. It starts yours, energizes your body and mind until the evening. This is a kind of alarm clock for your body. You woke up yourself - help wake up your body. Also don't forget about .

It is known that people who prefer to skip this meal are more prone to fullness, emotional instability and weakness during the day.

Breakfast is the most important factor for a perfect and refreshing start to the day. Exactly morning reception food gives a charge of vivacity and joy for the whole day. To make your day productive, be sure to have a hearty breakfast before daytime accomplishments.

Scientists say that in the morning the body needs to get enough energy for productive work. To do this, she recommends eating a full carbohydrate breakfast. Do not be afraid, this will not affect your weight in any way, because the extra calories will be used up during the first half of the day.

Do not forget that every person needs to feel ready for the work process. The first meal will make the work process as fruitful as possible.

Also pay attention to how much sugar is in the food you eat. Coffee or tea with sugar for breakfast will help a person wake up from sleep, but at the same time they will be a factor that will take away his good mood after 40 minutes, as the action of sugar in the blood will wear off. Therefore, it is better to accompany sweets with something that contains complex carbohydrates that will be absorbed within two or three hours. This will greatly affect your performance.

Let's talk about the most popular "buts" that people come up with just not to have breakfast.

Excuses not to eat breakfast

So, the first excuse - do not want to eat in the morning.
You just need to overpower yourself for the first time. No appetite - do not worry, this is only at first. A person quickly gets used to everything good, so you have to endure literally a week of “pushing” food into yourself in the morning. Your body is very smart, so then immediately after waking up, it will start impatiently asking you to feed it. Especially if you push tasty and healthy food, then you will like it.

The next item on the list is once.
Lack of time is just an excuse for your laziness. To have time to have breakfast, you just need to get up 30 minutes earlier than usual. Instead of checking your page in social network enjoy delicious food, benefit health - is that a lot?

I don't know what to cook.
As for the food options. Here people go from one extreme to another. Either they gobble up croissants with condensed milk, or they choke on unsweetened oatmeal on the water. Neither option is suitable. Various kinds of muffins and sweets are really satisfying and tasty, but they clearly do not pass under the “usefulness” item. Included in them fast carbohydrates, trans fats and chemical additives will not only cause hunger in an hour, but they will also inflict.

Porridges are useful, but I do not like them.
About lovers healthy eating... Oh, this myth "only porridge for breakfast." It’s really healthy and nutritious, but it’s not at all necessary to force yourself with tasteless food. Breakfast should cheer up and energize, and not cause negative emotions. And breakfast should be not only healthy, but also tasty.

Well, let's try to find a middle ground?

The article offers you a choice of recipes for unusual, tasty, satisfying, nutritious and healthy breakfasts. They are also suitable for those who follow diets or. All meals provided are based on the calculation of the average calorie intake for a woman - 1600-2000 kcal per day.

Also the list recipes will do and always "doing nothing" - all breakfasts are easy to prepare, do not require a large number time and special culinary skills.

6 Healthy Breakfast Recipes

No. 1. Oatmeal apple fritters.

BJU ready meal: 552 kcal, B - 17.2, F - 11.5, U - 93.5.
BJU per 100 g: 152 kcal, B - 4.8, F - 3.1, U - 26.

Ingredients:
Oat flakes "Hercules" 80 g
Apple 1 piece (200 g)
Chicken egg 1 pc
Honey 30 g

Cooking method:
Turn oatmeal into flour using a blender. Peel the apple and rub it on a coarse grater. Mix these ingredients, add the egg. Mix everything thoroughly. Put the resulting mass on a non-stick frying pan in the form of pancakes.

Fry them over medium heat under a closed lid for about 3 minutes on each side. Pour honey over the top before serving, otherwise it will not be sweet. You can, of course, add honey directly to the dough, but when heated, this product loses its beneficial features, this must be remembered.

Fritters are very tasty, and the aroma of apples and honey will fill your entire kitchen and whet your appetite. This is the first option for breakfast, then more interesting.

No. 2. Buckwheat with cottage cheese.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 487 kcal, B - 20.8, F - 5, U - 90.4.
BJU per 100 g: 201 kcal, B - 9, F - 2.3, U - 38.5.

Ingredients:
Buckwheat 80 g
cottage cheese 5% 50 g
dried apricots 20 g
raisins 25 g
banana 60 g

Cooking method:
Boil buckwheat without adding salt. It is desirable that it be boiled properly, be more mushy than crumbly. Read about in the article.

Add 50 g of cottage cheese to the finished buckwheat and put in the microwave for about 2 minutes to soften the cottage cheese. Finely chop dried apricots, banana and add them to the resulting "porridge" along with raisins. Mix everything well. That's all, the dish is ready!

Also, you can fantasize and add any fruits you like. This healthy breakfast option will definitely charge you with energy for the whole day.

Number 3. Oatmeal biscuits.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 488 kcal, B - 20.8, F - 7.7, U - 85.7.
BJU per 100 g: 192 kcal, B - 8.5, F - 3, U - 32.5.

Ingredients:
Oat flakes "Hercules" 80 g
cottage cheese 5% (soft) 50 g
banana 1 piece (120 g)
raisins 15 g

Cooking method:
Grind the hercules into flour with a blender. Mash the banana in puree with a fork or the same blender. Also crush the cottage cheese. Mix all ingredients, add raisins. Mix everything well and put it in the refrigerator for 30 minutes. If there is no time, then in the freezer for 7 minutes (while brushing your teeth, for example).

Then lay the resulting mass on silicone mold in the form of cookies. You can try using a baking sheet with food paper. You can sprinkle your artwork on top culinary arts sesame, poppy, coconut flakes or walnut. And now send the dish for 12-15 minutes in an oven preheated to 180 °.

The fragrance will stand out excellent, no store-bought oatmeal cookies can't compare to this! Red on the outside and soft on the inside. The perfect start to the day.

No. 4. Muesli and protein sandwich.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 486 kcal, B - 25.4, F - 12, U - 72.3.
BJU per 100 g (sandwich): 166 kcal, B - 11.6, F - 7.1, U - 12.9.

Ingredients:
Borodino bread 1 slice
chicken egg 1 pc
cheese 27% 20 g
tomato
onion
muesli 80 g
kefir 1% 120 ml

Cooking method:
You need to cook, of course, only a sandwich. It’s just that one of them is not enough for a full breakfast, therefore, to make the meal truly complete, I suggest that you, in addition to the sandwich, pour 80 g of muesli (without sugar, chocolate and honey) into a cup and pour 120 g of kefir.

Now let's start making the sandwich. Cut off a slice of Borodino bread (it is the most useful, and it also has a very good shape) and cut out the middle of it. Thus, a kind of frame should remain. Place it on a non-stick frying pan and crack an egg in the middle. Salt a little.

Cut the tomatoes into slices, onion rings and put on top of the egg. Cover with a lid and fry over low heat. Grate the cheese on a fine grater and sprinkle over the sandwich. Hold in the pan for a couple more minutes, after which the dish can be served on the table.

Such a breakfast is incredibly tasty, and is also ideal in terms of the ratio of proteins, fats and carbohydrates.

No. 5. Banana fritters.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 394.3 kcal, B - 18, F - 8.2, U - 60.4.
BJU per 100 g: 106.5 kcal B - 4.9, F - 2.2, U - 16.3.

Ingredients:
Banana 1 piece (120 g)
kefir 1% 150 ml
whole grain flour 50 g
chicken egg 1 pc

Cooking method:
Puree a banana using a blender or a regular fork. Add kefir, egg, flour to it. Mix thoroughly. Lay the fritters on a non-stick skillet. Fry for 2-3 minutes on each side over low heat.

Such a simple, even almost banal breakfast, is a storehouse of everything that makes up perfect breakfast- a lot of complex carbohydrates, protein, healthy fats and most importantly, amazing taste!

Still salivating? Would you like to cook this?

No. 6. Lazy oatmeal.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 407 kcal, B - 14.3, F - 6.5, U - 74.2.
BJU per 100 g: 160 kcal, B - 5.6, F - 2.5, U - 30.

Ingredients:
Oat flakes Hercules 70 g
banana 1 piece (120 g)
cocoa powder 5 g
natural white yoghurt 60 g

Cooking method:
This recipe lives up to its name - it is really for the very lazy. In the evening, pour 70 g of hercules into a bowl. Already according to the old scheme, add mashed banana. Sprinkle a couple of tablespoons of natural sugar-free cocoa powder. Add 60 g of white yogurt to this. Mix everything well and refrigerate overnight.

In the morning you will not need to do anything - just get the dish from the refrigerator and enjoy. In fact, lazy oatmeal is a flight of your imagination. The basis is only oatmeal, and the fact that the porridge is left overnight and served cold. And what exactly you add - only your taste preferences.

Conclusion

Well, I hope this article has helped you understand what are delicious and healthy breakfasts can be easy and quick to prepare! Tomorrow morning, try to cook yourself one of these recipe options. Be healthy and bon appetit!

A short video with a few more healthy breakfast options:

What do you eat for breakfast? I will be happy to discuss your recipes in the comments.

Inga Mayakovskaya

Reading time: 10 minutes

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What do we usually eat for breakfast? When we get ready for work and school, we tend to devour piles of sausage and cheese sandwiches, scrambled eggs with sausages, yogurt and other products to quickly fill our stomach before a hard day's work. Of course, this is wrong. Although breakfast should be hearty, first of all, it must be healthy. Such food only temporarily dampens hunger. And eating healthy, satisfying and tasty at the same time is not at all difficult if you know what to cook.

Perfect start to the day

Everyone knows that a healthy breakfast is the key to a healthy lifestyle. Among other things, the right breakfast is also uplifting. And you can cheer up not only with a traditional cup strong coffee but also green, freshly brewed tea.

According to nutritionists, all the calories that enter the body in the morning are burned until the evening, thanks to physical activity. Even if this fact is the case, of course, one should not abuse mayonnaise salads or lamb skewers for breakfast. Mayonnaise can be replaced, lamb - boiled beef. But a piece of something sweet in the morning will not hurt.

Healthy breakfast rules:

Cold and hot food in the morning is best avoided. warm food for normal functioning barely awakened stomach - that's it.
Breakfast foods should contain nutrients, especially carbohydrates. That is why the most popular breakfast is considered to be oatmeal. Although egg casseroles, omelettes, muesli and fruit pancakes will be no less useful.
Breakfast, which starts the hormonal system in the morning, should be within the first hour after a person wakes up.
The product will be more useful and nutritious if honey is used instead of sugar.

Breakfast on a "national basis"

Breakfast cooked at home becomes more satisfying the farther north the resident's country is. For example, breakfast in Turkey are coffee, feta cheese, sheep cheese with olives, herbs and traditional national flatbreads.

In France they prefer croissants, coffee, confiture and freshly squeezed juices.

English hearty and fatty dishes are served in the morning - scrambled eggs with sausages and fried bacon, baked beans.

Norse like to start the day with potatoes with cracklings and fried fish.

So what should be this healthy breakfast?

What is a healthy breakfast?

According to nutritionists, a person’s breakfast should include (from daily allowance) one-fifth (incomplete) fat, two-thirds carbohydrates, and one-third protein.

Of the carbohydrates, the most useful are indigestible ones - those that are contained in wholemeal bread and oatmeal. These are one of the most important elements for the body. The use of fruits, vegetables and dairy products is simply necessary for the normal functioning of the gastrointestinal tract.

Ideas for a healthy and filling breakfast for the whole week

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