any porridge - cereals, corn, I cook with milk in a slow cooker, it’s easier to come up with faster and tastier, give the very same for breakfast, light and satisfying, well, and butter there
The simplest, readily available (in terms of products), and quickly cooking (about 10 minutes) is oatmeal according to the following recipe (for one good serving):
1) pour one and a half glasses of water (350 ml) in a small saucepan and put it on high heat
2) immediately add a pinch of salt and a teaspoon of sugar (no longer recommend, you will find out later why), stir them a little in water.
3 ) when the water starts to boil strongly (the process usually takes 5 minutes), pour a glass (200 g) of oat slaves (I always buy in boxes, called "Extra") into boiling water, while stirring intensively with a spoon in that place, in a saucepan, where you pour (so that even small lumps are not there), then immediately lumps
Hello! I'm Asya Bukh, brand chef.
I advise you to include protein products in your breakfast.
Carbohydrate cereals are, of course, energy. We need it in the morning. But without protein, this energy will last for a very short time. The food will digest quickly, you will soon get hungry and want to eat something. It is good if you have fruits or nuts at hand, and if apart from cookies and sweets there is nothing nearby?
The combination "carbohydrates + protein" in total gives the same balance (read - balanced diet) that everyone is talking about.
Eggs are the perfect protein product. But I would not be the chef of Elementaree, advising you just omelet or fried eggs. Try " Eggs Benedict "
My recipe makes poached poultry very easy! A breakfast of eggs will relieve you of a sharp attack of hunger, because this product helps to restrain the body's need for fast carbohydrates. Plus, a chicken egg contains only 70 kcal.
And here's another useful combination of protein and slow carbohydrates - < Cheesecakes with oatmeal and dried apricots ". I replaced the usual wheat flour in this dish with oat flour and oatmeal, and for sweetness I added dried apricots instead of sugar. I advise you to take cottage cheese with a fat content of 5% for cheesecakes. Unlike fat-free, this product is better for those who follow the figure. Fats keep you feeling full. If fats are absent in the diet, or their amount is minimal, a person is constantly hungry, even immediately after eating.
The third healthy breakfast option is Roll with tuna and corn . I call tuna a protein champion! 23 grams of protein per 100 grams of fish. Serving in the form of a roll with yeast-free lavash is a life hack for those who prefer 15 minutes of sleep to breakfast. You can take the roll with you on the road.
Be sure to have breakfast and do it right!
I would suggest "Greek salad", but in no case fill it with mayonnaise. Best of all is plain yogurt. It is both healthier and tastier with it! I am attaching the corresponding recipe: https://foodideas.info/recepti-salat-s-myasom/grecheskiy-salat-s-kuricey-i-yogurtom
At one time before work I did this:
Oatmeal, a few pieces of soy meat, grated cheese and tomato paste - everything is poured with boiling water right in the plate, mixed a little and covered with a lid for 5 minutes. red pepper, salt and other hot and salty spices. During this time, you can have time to get dressed, and when the temperature becomes acceptable for food, you eat. In addition, you do not need to stain the pan, everything is prepared like Doshirak - right on the plate. And immediately after a meal, the plate is easily washed (if you wash it before the next meal, it is more difficult, because the remnants of the cheese dry up and stick). By the way, it is good to take this thing with you on a camping trip, because if you have a gas burner, you can eat hearty hot warming food. Soy meat is lightweight and does not spoil, and tomato paste can be taken in small bags for 2 servings, they also do not spoil until you open them.
I just hate the sliminess of oatmeal, and if you also sweeten it with sugar, chocolate, fruit and other things, it can pull me out of this in the morning, so I turned oatmeal from sweet morning porridge into a spicy protein dish (cheese and soy meat contain a lot of protein, while not leaving heaviness, like regular meat, red pepper speeds up metabolism and, in principle, invigorates). I ate it at 8 o'clock in the morning and did not want to eat until 1 o'clock.
Then I got tired of doing straight cooking in the morning, and I began to stupidly pour boiling water over the oatmeal. They had their own pleasant taste, similar to germinated seeds. Saturates, depending on the amount, for 2-4 hours. It cooks faster than anything and the stomach feels great.
I agree with other solutions, but you can suggest something else. If the question is about speed and usefulness, a nutritious drink, for example, Soylent, will come to the rescue. You don't need to cook at all, and the drink has all the necessary nutrients. But the problem is that it can get boring.
The most useful, tasty, hearty breakfast:
1) NATURAL OATS . Soak 100-150 g of oats overnight (it contains much more nutrients than steamed flakes), as well as 4-5 dates. In the morning, put the soaked oats, dates, 1-2 apples, a little cinnamon (to taste) in a blender and mix everything. You will get a delicious, tender breakfast, reminiscent of curd.
Possibly already. We take not very coarse oatmeal (we do not cook), add banana, dates, nuts, fill it with milk, you can sweeten it. It seems like ordinary muesli, but the combination itself is important here. I really liked (: Experiment!
The fastest and, so to speak, lazy option would be muesli. Pour enough for yourself into a bowl, then add milk, yogurt, juice (in general, let your imagination run wild, but you will not end up with a tasteless gruel).
Of course, muesli is not the cheapest breakfast option, but the nutritional value they provide is great enough to provide you with energy and strength before dinner.
On an empty stomach, you need to drink a glass of warm water, since water starts metabolic processes in the body. Losing weight advice - Sassi water (named after Cynthia Sass, a world-renowned nutritionist who proposed this recipe). Sassi water helps to get rid of puffiness and removes toxins from the body. Sassi water should be made in the evening, because it is a cold drink, and it takes time for all products to release their beneficial substances into the water. Two ways of cooking:
Needed: a bunch of fresh mint, a whole lime, a tablespoon of tasteful honey (for 1 liter of drink). Preparation: cut the lime into slices, add mint, pour boiling water over everything, add honey and let the drink brew for about 3 hours.
Needed: medium sized lemon and cucumber, fresh mint, ginger root, purified water. Preparation: cut the cucumber and lemon into thin slices. Cut a slice of a centimeter or two in length from the ginger root, peel it and grate. The finished ginger gruel should make a heaped teaspoon. Put all prepared ingredients in a container with a volume of two liters. Pour everything with cool filtered water, add 10-15 mint leaves and leave in the refrigerator to infuse overnight. You can drink not only in the morning, but throughout the day. Contraindications: chronic gastritis, stomach ulcer.
You can have breakfast 15-20 minutes after drinking water. In the morning, you need to eat carbohydrates. The ideal option is oatmeal, "lazy oatmeal" (recipe in Asya Zolnikova's answer), curd casserole and boiled eggs with 5% cottage cheese.
For me, the best breakfast is muesli, which I make in the evening. The recipe asks: Pour Muesli AXA (or any others) into a plate, put all kinds of fruits (I put a banana and cherries), pour honey and / or milk / kifir / fermented baked milk. Cover with foil and refrigerate overnight.
In the morning, you don't even need to drink it, as the fruit will give off a lot of juice during the night.
Break an egg into a glass, put a slice of cheese on top and put it in the microwave for 50 seconds, cut a sesame bun and dump the contents of the glass inside, covering with a leaf of lettuce. Ideal, it doesn't take more than two minutes to cook. Nevertheless, you should know that the egg has a habit of exploding in the microwave and for this purpose I do not recommend exceeding the fifty second cooking limit and be sure to cover it with cheese (I don’t know how it works, but it reduces the chance of explosion by 80%)
Less ideal is steamed chicken felle. Meat cut into pieces is placed on a pita bread sheet, previously greased with sauce (the same mayonnaise). Then finely chopped tomato and cheese shavings are placed there, and by adding a leaf of lettuce, all this can be wrapped and heated. Although not ideal, but very satisfying.
A glass of water with lemon (required every morning)
Put in layers in a glass: yogurt - cereals - fruits / nuts, repeat. In Ashan, a mixture of 4 cereals is sold by weight - there are just 4 cereals without sugar, raisins and nuts. This option basically requires no effort other than waiting 10 minutes or stirring.
Egg sandwich (whatever you like) + avocado and cheese. For the deliciousness of what is happening, +10 sec in the microwave.
And a win-win option - any porridge that the multicooker will prepare for your breakfast. Efforts are minimal - to fill up the cereal, program the start time, add fruit if desired, and it is better to cook porridge without sugar
very fast and quite varied - any egg dishes. fried eggs, which can be just a fried egg, or bread, or vegetables, or beans, or sausage or bacon. omelet - also please add anything. you can still boil the eggs. When I was on a protein diet, I made an egg sandwich - a boiled egg, cottage cheese on top, and a piece of red fish on top. wildly satisfying! and delicious
it cooks so quickly and does not require the presence at the stove, the taste is varied if you add the ingredients. but it seems like eggs are often not recommended
I have problems with cereals, because in order for them to cook, you have to stand in the kitchen, and while breakfast is being prepared, I wash and get ready. and after them I will quickly want to eat again
I compensate for the thirst for dairy products either with cereals with cold milk (no need to cook at all!), especially since there are a billion types of cereals! or yogurt with muesli (a pack of muesli lasts for a long time, yoghurts can be bought periodically). or even better - cottage cheese with jam. my grandmother delivers homemade jam by trucks, I buy cottage cheese, mix this thing in the morning - it's hearty and delicious! the sweeter in the morning goes well :)
To cook quickly and healthy, you really need to cook quickly and eat just cooked, and not what was yesterday, the day before yesterday ...
My mother cooks soup for my little sister in the morning for school.
Very thinly cuts one large potato, a small onion and half a carrot. Stews thinly sliced meat in a frying pan with one tomato. All of the above is thrown into boiling water. In about five minutes it's ready and delicious. It takes 15 minutes in total.
If you have a blender and the ability to make some noise in the morning, you can make smoothies from almost anything. For example, banana + spinach + liquid (I use almond milk, but you can even use water). For taste, you can add any fruits / berries, including frozen ones. For satiety, oatmeal, protein powder, flaxseed, sesame seeds or green buckwheat soaked overnight. If you get used to it, you can make breakfast in 3 minutes!
I am trying to eat cottage cheese, but this food is "non-male", after all, so, as a rule, I eat sandwiches of approximately the following composition - bread, a drop of sauce (to taste), a drop of ketchup, thinly sliced gherkins, fried bacon, balsamic vinegar and cheese on top. In the microwave for a couple of minutes.
I try to eat cottage cheese, but this food is "non-male", after all, so, as a rule, I eat sandwiches of the following composition - bread, a drop of sauce (to taste), a drop of ketchup, thinly sliced gherkins, fried bacon, balsamic vinegar and cheese on top. In the microwave for a couple of minutes.
I rub carrots with butter + honey for sweetness, vitamins P and E are fat-soluble, so I add oil. After a while, you can drink tea with lemon, and eat lemon. Here is vitamin C.
I do this: I put oatmeal (not quick cooking) overnight in a container with milk. In the morning I put in the microwave, add honey, fruits to taste.
A quick and tasty breakfast for me personally does not have to be associated with hot water, frying and cooking. As an aesthetic gourmet, my favorite breakfast is homemade ice cream, which is prepared in five minutes and delivers truly Italian gelato pleasure without visas and flights. This recipe is great for vegans too.
So. In the evening, freeze the sliced banana and other favorite fruits and berries. I really love ice cream with raspberries, cherries and strawberries.
In the morning, remove all the ingredients from the freezer and beat them in a blender until the consistency of ice cream. In fact, everything is ready. But you can experiment with the recipe: for example, add a spoonful of protein to the composition for satiety, a pinch of cocoa or cinnamon, and sprinkle with your favorite seeds or goji berries on top. More than anything else, I like to put passionfruit pulp or pieces of dark chocolate on top of freshly made ice cream.
It's also no more difficult than scrambled eggs, you can make delicious homemade granola while homemade brushes your teeth.
We take the most simple coarse oatmeal, mix it with liquid honey, nuts, dried fruits - whatever you want. Put on a baking sheet and put in the oven for 10-15 minutes. Then fill it with cow or vegetable milk and enjoy.
For breakfast, you need to eat something that will give us strength for the whole day. These can be carbohydrates: various cereals (including instant cereals), muesli, rolled oats can be fried and added to cottage cheese / yogurt along with fruits.
Fats are good for breakfast (especially for those who are afraid of gaining weight, you need to eat foods containing fats in the first half of the day): various baked goods
Proteins: eggs (in various forms), etc.
In addition to the above, I prefer cheese cakes, drinking yoghurts, fruits
I am throwing a link showing the content of carbohydrates, fats and proteins in each product. It might be interesting.
I am preparing vegetable scrambled eggs: I fry a little butter (vegetable oil) onions, slices of one large (200-250 g) tomato and bell pepper on both sides. I add a little ham, sausage or meat. Then I pour a mixture of one egg, milk that fits in the shell. Sprinkle with Parmesan cheese or some other on top. Salt and pepper to taste. Very tasty, nutritious and healthy in terms of protein content and low amount of carbohydrates. I don't eat porridge, and I'm so fat!
Option # 1:
A healthy, tasty and quick dish "endured" for years, I share!
On a day off, make a mix of:
large oatmeal flakes 500 g + 200 g of bran + 100 g of pumpkin seeds + 150 g of flaxseed + 50 g of raisins + 100 g of chopped dried apricots. Mix everything thoroughly and store in a cool place. Enough for about ten days.
Every morning take 100-150 grams of this mix, add 150 grams of low-fat yogurt and 1 tablespoon of honey (preferably buckwheat), mix everything thoroughly, after 2-3 minutes you can eat !
Bottom line - preparing the mixture once a week - about 20 minutes.
In the morning, cooking takes a maximum of 5 minutes.
For use, 10 minutes.
"Holds" 2-3 hours. Then a light brunch - you can eat 1 banana and 1 apple.
Until lunchtime you will be full, full of energy.
Option # 2:
150 grams of low-fat cottage cheese + 100 grams of low-fat yogurt + 1 tablespoon honey.
Avoid ready-made "breakfast mixes", muesli and other, where there are only sugars, both hidden and not, preservatives, colors and "decayed" oatmeal and other cereals!
I have written a lot of recipes, I will say one thing for the earliest breakfast - that a glass of water is idle to start all the body's mechanisms in work
1) I can not help but share my latest revelation - put cottage cheese in a bowl of milk. Delicious and satisfying. You can add fruit. Cooking it in less than a minute, incredibly healthy, even more incredible delicious :)
You can put it in a blender later, but I don't want to wake anyone up with this noise, so I eat like that.
2) Were there any options with scrambled eggs? Also fast, tasty and healthy.
Take an airtight container, fill it with oatmeal (by no means instant!) + a little kefir or Greek yogurt, a little milk, and any fruit / nuts / cocoa. Close the lid, shake it, leave it in the refrigerator overnight and the next morning you get a gorgeous, tender "lazy" oatmeal.
Or here's another morning story: mix 1 egg and a little milk in a bowl, dip in this mixture slices of bread and fry in a skillet until golden brown. In this way, not one or two loaves of stale bread were saved.
multi-grain bread - 1 large slice
half an avocado
¼ lemon juice
Toast a slice of multi-grain bread with healthy grains in a toaster, stir the avocado pulp in half of the fruit (before that, you should actively mash the fruit to make it softer) until mushy and place on toast. Top the fields with a quarter of lemon juice and sprinkle with whitgrass, which is an excellent natural source of fiber, protein, vitamins and minerals. Our quick healthy breakfast is ready!
As for tasty, it's more difficult here because everyone has different tastes. But about the usefulness, in the morning you should eat tightly and in no case avoid either fats or carbohydrates, because Regardless of whether you are on a diet or not, all the carbohydrates eaten in the morning will be consumed throughout the day and will not be stored as a "reserve".
Option - classic English breakfast: fried eggs, grilled sausages, tomato on grilled, grilled bacon and a couple of toasts, and you can also have a couple of grilled mushrooms, and beans (from a can).
Or classic USSR semolina!
But there are all sorts of yoghurts, light salads ... Better to leave for dinner so as not to burden the body.
Breakfast should be hearty, tasty and again hearty, so that there is no temptation to intercept anything before lunch. Therefore, of course, these are not cereals, carbohydrates and not fruits and vegetables, but protein. In addition, breakfast is the time to get your portion of fat and cholesterol, so as not to burden lunch or dinner with them. Therefore - scrambled eggs with bell peppers, fried onions, croutons, bacon - together or in turn. Scrambled eggs are the queen of a hearty and healthy breakfast.
Probably, you also need to make it tasty, as well as nutritious, because breakfast is a very important meal. I have 10 minutes to make breakfast. During this time, I cook oatmeal, brew tea and make a sandwich. For porridge, I buy those oatmeal that is boiled for more than ten minutes - these are the very "real" and healthy. If you like tender porridge more, then the flakes can be soaked in water in the evening, then they will swell, and you will have to cook them for about five minutes. I cook porridge in milk, add salt, sugar and butter - some of this can be omitted, moving towards greater "usefulness", but then, in my opinion, the porridge will be less tasty. While the porridge is cooking, I make a sandwich. This can be rye bread with homemade spreads from natural ingredients (in the evening, mix in a blender, for example, ricotta with herbs and black pepper) and baked chicken breast. Sometimes it is "Finn crisps" bread with cheese, avocado, guacamole or pesto.
You can add different fruits, dried fruits and nuts to the porridge, you can also experiment with spreading, so this breakfast will not get bored for a long time.
Banana, apple, pear (or any other fruits / berries) - into a blender. There are also dry oatmeal and a couple of spoons of natural yogurt. Hearty, tasty and healthy.
Natural yoghurt with frozen berries - very quickly, because you don't need to cook at all, although the feeling of satiety disappears pretty soon. You can also pour milk over the oatmeal and put it in the microwave for 2 minutes instead of full cooking, and then add the same berries there.
Buy oatmeal or linseed oatmeal. It is diluted with just warm water. One or two tablespoons of oatmeal makes a great meal. Can be mixed with bran. Exceptionally healthy and fast food. You can cook and eat it at night, not just in the morning.