Preparing a healthy breakfast for a large, active family is not always easy. Especially if there are a lot of fastidious eaters, but not enough time. But breakfast is one of the most important meals. He gives a “start” to the whole day. You can solve this problem if you resort to some proven recipes, bringing them individual preferences.
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A balanced breakfast should give your household so much energy that it is enough for the whole first half of the day. A good breakfast not only promotes physical health, it also supports emotional stability and mental activity. Ideally, it should contain a lot of fiber, a certain amount of protein, a little sugar and "good" fat. But all knowledge of healthy and wholesome foods is useless if you are not able to convince your family to even try them.
One of the easiest ways to feed even those who are always late is to make a smoothie. Children are happy to drink cocktails through a straw, and adults who always say that they can’t eat anything in the morning can easily be convinced that it is a drink, not food. Such a breakfast will be especially appropriate on hot days, when many do not want anything hot and satisfying. For a smoothie, just mix thick yogurt with pieces of fruit or vegetables, season with sugar, honey, spices, if desired, and a few tablespoons of protein powder can be added to a drink for sports natures. You can convince a sweet tooth to swallow such a breakfast if you add a couple of spoons of aromatic cocoa powder and sprinkle the surface with chocolate chips.
Here's the recipe for a simple and tasty smoothie in an old-fashioned style. For one serving you will need:
- ¼ cup of Hercules flakes;
- ½ cup thick yogurt;
- 1 peeled banana;
- ½ cup of milk;
- 2 teaspoons of honey;
- ¼ teaspoon ground cinnamon.
Bananas need to be cut into pieces and together with the rest of the ingredients put in a blender bowl. Mix everything at medium speed, poured into a glass, optionally add ice and serve.
It is not necessary to invent something radically new. For those in whose family the "conservatives" run the ball, a "velvet" revolution may well come up, during which the harmful ingredients in the usual breakfast are gradually replaced with new, healthy ones. For example, high-calorie and fat French toast can be cooked so that it turns into healthy food. Take four servings:
- 8 egg whites;
- ¼ cup of orange juice;
- 1 teaspoon of cinnamon;
- 4 slices of whole grain bread;
- a little butter;
- 2 tablespoons of maple syrup;
- 1 cup of fresh berries (raspberries, blueberries, blackberries).
In a wide shallow dish, beat egg white with orange juice and cinnamon. Soak the slices of bread so that they are saturated on all sides. Heat the pan, lightly oil it and lay bread on it. Pour in the remaining egg mixture. Fry for 2-3 minutes, depending on the thickness of the slices, then turn over and fry for about a minute. Serve with maple syrup and garnish with berries.
Change whole eggs in omelettes to squirrels, add more vegetables to this dish, not fatty bacon or sausages, replace white bread in sandwiches and sandwiches with whole grain, sugar in porridge and drinks can be replaced with honey or ground cinnamon, part of the white flour in pancakes - rye, buckwheat or oatmeal and bran, and fat cottage cheese in cottage cheese pancakes and casseroles for low-fat and regular breakfast will become more healthy.
Those who need to feed in the morning a horde of beloved, but hungry men, young men and boys, will enjoy a variety of frits - hearty Italian omelettes with various fillings. Here is a recipe for one of these dishes, rich in healthy unsaturated fats. You will need:
- 6 large chicken eggs;
- 1 avocado;
- 1 head of onion;
- 1 bell pepper;
- 1 cup chopped canned tomatoes;
- olive oil;
- salt and freshly ground black pepper.
Peel and chop the onion into a small cube. At the pepper, cut the stem, remove the seeds and partitions and cut the flesh into strips. Avocado cut in half. Remove the bone and cut the pulp into cubes. Beat eggs lightly with a fork with a pinch of salt. In a deep frying pan, heat a little olive oil and fry the onions until transparent. Add peppers, tomatoes and avocados. Pour in egg mass, mix and cook over medium heat, slightly raising the edges. When the bottom "seizes", turn over and cook another minute. Cut into four servings and serve with whole grain bread.