We tried to find recipes for breakfast, which you can prepare not only quickly, but also healthy.
Men's recipe: scrambled eggs with vegetables
Eggs provide you with brain-friendly lecithin, vitamins, iron, and digestible proteins. Vegetables will properly "run" the stomach and intestines, provide you with potassium for good cardiovascular function and antioxidants.
- Coarsely chop 2-3 tomatoes and toss them into a deep, heavy-bottomed skillet (preferably cast iron) over medium heat.
- For flavor, add a few pieces of bell pepper or 2 tbsp. tablespoons of canned peas or beans.
- Add butter without sparing. It enhances the flavor of vegetables.
- Season with salt and pepper and cover.
- Once the tomatoes are juiced, remove the lid and stir occasionally.
- When the juice becomes less, add the eggs and, stirring occasionally, bring until tender.
- Add greens if desired.
Cooking time: 15 minutes.
Smart recipe: turkey meatballs with oatmeal
Turkey meat is rich in the amino acid tryptophan. From it in the body, serotonin is produced, which optimizes the functioning of the brain and increases its efficiency. Tryptophan also reduces hunger. Although it is unlikely that you will have it after these tender meatballs.
- Add and mix in 100g. minced meat, 2 tbsp. spoons of milk, 2 tbsp. spoons of oatmeal, 1 tbsp. a spoonful of tomato ketchup, salt and pepper to taste.
- Place the meatball in a greased cup.
- Microwave on high power for 3 minutes.
Cooking time: 13 minutes
Recipe for a sweet tooth: cottage cheese with sour cream and fruit
With this dish, you get a lot of protein, calcium and simple carbohydrates - a source of energy for the brain. Sour cream will stretch their assimilation for a long time, so that the breakdown does not overtake you before lunch.
- Mash cottage cheese with sour cream.
- Add muesli and fruit pieces.
- Sweeten with honey.
Cooking time: 7 minutes.
Recipe "Elementary": Basmati rice with corn and grated cheese
Basmati is a royal rice. While it is cooking, you can get ready for work without fear that the rice will stick together and burn. This dish will give you a lot of complex carbohydrates and proteins that are easy to digest when it comes to what to cook for a delicious breakfast.
- Pour the rice with water in a ratio of 1: 4 and cook.
- After 5 minutes of boiling, add canned corn to it.
- Rub hard cheese onto the finished rice. You can stir.
Cooking time: 25 minutes.
Recipe "Snack": cheese-banana sandwich for coffee
Fast and slow carbohydrates, unsaturated fats and vitamins from seeds, proteins from cheese - just breakfast of champions! To maximize your health benefits, use unleavened bran bread.
- Mix 1 tbsp. a spoonful of honey with 200 gr. soft cheese and spread on bread.
- Crush the peeled banana with a fork and place on top of the sandwich.
- Sprinkle generously with seeds.
Cooking time: 3 minutes.
Useful article: "How to whip milk"
Breakfast recipes for kids
Recipe "Cartoon": banana milk with bread
Children will be happy to crunch whole grain crisps with a sweet milk "smoothie". They will get a bunch of vitamins, fast and slow carbohydrates, they will not get hungry soon.
- Place one banana and other fruits or berries in a blender bowl.
- Pour in 350 ml of milk.
- Add 1 tbsp. a spoonful of honey and a pinch of vanilla.
- Whisk until smooth.
Cooking time: 2-4 minutes.
Recipe "Savior": a quick cake on a loaf of bread
It happens that a child asks for something tasty early in the morning. Here's a lightning-fast, helpful solution.
- Spread the curd mixture over a whole grain bread.
- Place a thick layer of dark raisins on top.
- For juiciness, you can put thawed peaches, cherries or other berries on top.
Cooking time: one or two and that's it.
Recipe "Diet": oatmeal with cottage cheese, apples and cinnamon
Here you have calcium, iron, and proteins. Oatmeal is tender to the stomach and provides good "slow" carbs.
Place one tablespoon of cottage cheese in two portion bowls and add sugar or honey to taste.
- Pour 2 tbsp into each bowl. spoons of instant oatmeal.
- Pour boiling water over the oatmeal and cover the bowls with saucers so that the contents are thoroughly steamed.
- Peel a large apple or two small ones and cut into cubes.
- When the oatmeal is swollen, place the apple slices on top of it, sprinkle with cinnamon and powdered sugar.
Cooking time: 10 minutes.
High School Student Recipe: Lentil Omelet
Lentils are rich in trace minerals and delicious, especially the red ones. The perfect omelette pairing to make the rebellious teen surrender to the onslaught of appetite.
- Boil the lentils, add a little milk and butter to it and grind in a blender until smooth.
- Put a thick "pancake" out of the lentils on the bottom of the multicooker bowl, greasing it with oil before that.
- Beat two eggs and pour over the pancake.
- Bake on simmered mode until omelet is done.
Cooking time: 25 minutes.
Recipe "Eat like in the movies": burrito with apples
He’s like this: I don’t want to, I don’t want to ... And you tell him: do you remember that movie about the spy who hid behind a hefty burrito on a mission in Mexico City? Eat the same, but cooler.
- Place finely chopped apple pieces on a sheet of pita bread.
- Place 2 thin slices of cheese.
- Sprinkle with raisins and a pinch of cinnamon.
- Roll into a roll and heat in the microwave on high power for 30 sec.
Cooking time: 5 minutes.
Interesting article: "How to make popcorn at home"
What to make the wrong breakfast
- Smoked meats and fried meat... They stimulate appetite, but do not saturate the body. Fats in their composition are bad, they are less digestible, contribute to the accumulation of excess weight and the formation of cholesterol deposits in the vessels.
- Sweet quick breakfasts... From them, your blood sugar will jump up (which is not good for the pancreas), and then quickly fall. You will become lethargic and not very good at thinking.
- Dumplings-dumplings-pizza... Much hard test, little brain benefit. Great food to dumb with mountain views, but not good for productive work.
Useful article: "How to make kvass at home: 4 recipes for a super refreshing drink"
Do you want to surprise your loved ones? See How You Can Make Square Eggs for a Delicious Breakfast
