Light and healthy breakfasts. Proper nutrition in the morning, what is better to eat for breakfast. Healthy breakfasts for a healthy start to the day

Is it hard to wake up in the morning? Does the alarm clock sound like a funeral march? Start your day perfect! Food is a wonderful part of our life, which is designed to please us and support us not only physically. Delicious food will help you wake up, gain strength before a long day at work, provide at least one good memory!

A quick snack is unlikely to cope with such a task. daily reminders of an important morning ritual. A flawless morning is the key to a successful, productive day. What do you need to eat to walk well-fed and vigorous before dinner? Is it that hard to cook healthy food? Record tips!

The importance of morning meals

A hungry person thinks not about working affairs, but about when he will go to dinner, what he will eat. This is the importance of eating early. The time before lunch is considered the most productive, since in the evening the supply of forces decreases, rest is required. After a tight snack, concentration, memory, and working capacity improve.

A proven fact: a person who regularly skips breakfast eats more food during the day than his appetite requires.

In the early hours, digestive enzymes are produced that speed up and improve digestion. Nutritious meals will saturate the body for a long time, but will not lead to weight gain. And a hearty lunch, especially dinner, is the cause of a set of extra pounds.

The first day appointment food improves the functioning of the body, strengthens the immune system, perfectly adjusts to the working mode.

If you are not used to eating after waking up, you master only a cup of tea or coffee, you need to regularly, but gradually accustom the body to solid food. A sudden menu change will have the opposite effect. There may be heaviness in the stomach, a feeling of nausea. First, add less calorie foods to your diet, it is recommended to add fruits and vegetables. Then cereals, eggs, dairy products.

morning ritual rules

Healthy breakfasts for every day, proper nutrition, recipes are important, but after waking up, one should not forget about another important stage. The body is more than 67% water. It is easy to guess that its deficiency will negatively affect all processes in the body. A glass of clean water on an empty stomach has a beneficial effect on health.

Positive properties:

speeds up metabolism;
helps in the fight against extra pounds;
replenishes fluid balance after sleep;
adjusts the work of the gastrointestinal tract;
removes toxins, slags.

Drinking clean warm water on an empty stomach - good habit, able to start all processes, improve well-being, mood.

Requires clean water at room temperature. If possible, use melted water.
It is recommended to add ice. Honey can be used as a sweetener.
A glass of water is required to drink immediately after waking up.
Start eating 20-25 minutes after drinking water.

Such a ritual will help you wake up faster, cheer up. Over time, the body will get used to the positive effects of morning water and will itself demand it, signaling light feeling dry land.

Healthy breakfasts for every day: proper nutrition, recipes

Muesli

Pour muesli into a cup, pour milk or cream. Add a teaspoon of honey - it will only benefit, and the body will thank you for the fiber and vitamins A and E contained in the cereal.

Banana + nuts

Cut bananas into slices, fill with your favorite nuts, eat with pleasure. The fruit contains a lot of potassium, and the natural sucrose contained in it will make the dish quite sweet.

Toast

Whisk milk and eggs in a bowl, add salt to taste. Put in the resulting liquid chopped whole wheat bread. Fry on both sides in a pan until golden brown. Despite the fact that such a dish contains quite a lot of fat, it is an excellent option, because a reasonable amount of fat is needed for the normal functioning of the body. And if you don't eat bread in the morning, when else?

Apple with muesli and cinnamon

Chop or grate an apple. Add muesli, a pinch of cinnamon to taste. Load into the microwave for 2-3 minutes. Enjoy the spicy taste and aroma. Apples in this version are responsible for the necessary fibers and sugar, and cinnamon stimulates the brain.

Fruit cottage cheese

Take cottage cheese of any fat content (metabolism works faster in the morning), mix with fruits, nuts. The dish will provide calcium, protein, fruits will add fiber, and nuts will enrich the food with essential fats and help the brain wake up.

Oatmeal in a jar

A handy idea for those who are always in a hurry, as one such container can be stored in the refrigerator for up to two weeks. In the evening, combine oatmeal, low-fat milk and honey (or any other sweetener) in a jar. Shake, in the morning add fruits and nuts to the mixture.

Kedgeree

One of the traditional British "Indian" breakfasts. Boil rice, add a little curry to it for flavor. eat with smoked fish and hard boiled egg. Rice plays the role of an obligatory grain component, while fish and eggs are responsible for proteins.

Spicy omelet with cheese

Spicy taste, but you have to tinker a little. Beat two eggs with a quarter cup of hot chili sauce. Pour into a pre-oiled frying pan, sprinkle generously with grated cheese, fry for 4-6 minutes. Chop up the tomatoes as well.

Boiled meat with vegetable salad

In the evening, boil a piece of lean meat to cut it into pieces in the morning and eat it with a salad of seasonal vegetables. This option will provide the most important building material (protein), start digestion. In addition, boiled meat is much easier to digest than fried. This means that after eating you will feel light and cheerful, and not drowsy, as happens after a heavy meal.

Norwegian style

Boil potatoes in their skins, fry the fish in butter. Eat while listening to Wagner's Valkyrie. Jacket potatoes will retain healing substances, including potassium, and fish will become an indispensable source of phosphorus.

As you can see, a healthy morning ritual isn't always "Oatmeal, sir" or scrambled eggs and bacon. Experiment and start the morning with joy!

To eat or not to eat

Morning meal is necessary, it is not recommended to skip this stage. But not everything is so simple. It is not enough just to eat tightly, you need to choose a rational menu. Delete from the list, remove unsuitable goods from the grocery basket.

eggs;
yogurt, milk, kefir;
cottage cheese;
muesli;
cereals: oatmeal, millet;
dried fruits;
nuts;
fruit;
vegetables;
whole wheat bread;
boiled chicken breast, turkey;
fish;

Undesirable components of the morning meal:

spicy vegetables, seasonings;
baking, sweets;
meat dishes;
fast food;
pickles, marinades, preserves.

Morning meals should be nutritious and dense, but do not use heavy foods on the menu. It is better to postpone it for lunch, dinner. Since you can get not the expected lightness, vigor, energy boost, but heaviness, drowsiness, signs of nausea.

Before you start cooking your favorite dish, you should pay attention to two simple but effective rules that will save you time.

Plan your menu ahead of time. Nothing helps to save precious in modern society time as the ability to plan. Thinking over the plan of dishes for breakfast in advance (preferably a week in advance), you can make your meals varied, which means more healthy and tasty.
Prepare the kitchen for the fight in advance. The cooking time of many dishes in the morning can be reduced if you prepare for this process in the evening. For example, put plates, cups, forks on the table, pour tea into a teapot or coffee into a coffee machine. These simple steps will allow you to save some time, which is so lacking in the morning.

To get more done in the morning or get a few extra minutes of sleep, find a little more than half an hour in the evening to prepare nutrition bars. What's more, it's delicious and healthy dish it will be possible to store in the refrigerator for several days and even take it with you as.

mymarycakes.ru

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

Fry finely chopped mushrooms with onions in 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 nut mix 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 option) 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 in 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 seeds, nuts, dates in a blender with natural yogurt. You can add any other ingredients you like on top, such as raspberries, blueberries, or coconut flakes. take away ready meal 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 treasure trove useful elements- protein, omega-3, fatty acids and iron. This breakfast should definitely be included in your diet due to its high sodium content.

Everything is elementary simple: take whole grain bread or a loaf, 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.

The benefit of baked apples is that in the process of their preparation, a maximum of useful substances, minerals and vitamins. 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. You can add raisins if you like. 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

Whisk in the polenta, cane sugar, eggs, butter, and half the 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.

A healthy diet is one of the foundations of maintaining health. Numerous processes can be set up with the help of nutrition. gastrointestinal tract, improve the functionality of the liver and the functioning of the excretory system, as well as maintain the figure in perfect condition.

Quick and healthy breakfasts will help put your body in order. Recipes are selected individually, but before making a diet, it is better to consult a nutritionist.

Content:

Peculiarities

Morning food is a special energy resource on which the further work of the body will be involved, so it is important to saturate it here. right food. A charge in the morning eliminates night trips to the refrigerator and overeating on an empty stomach. This does not take into account the quantity of food, but its quality.

Many associate a protein diet and the benefits for the body in the morning. But only high-energy foods can give vigor, and foods rich in carbohydrates belong to it.

And here, too, there is a peculiarity, because carbohydrates should be complex. These include various cereals, bran breads, and low-calorie fruits. Breakfast recipes will help not only charge the body, but also cheer up.

Main dishes

Milk rice porridge

Ingredients:

polished rice - 1 cup;
milk - 4 cups;
sugar and salt to taste;
butter - 30 grams;
egg.

Cooking method:

Rice is washed in warm water several times until it disappears. muddy water. Two glasses of water are boiled in a saucepan, cereals are poured and boiled for about 10 minutes.

Stir the rice occasionally. So that individual grains do not stick to the walls and bottom, add a small amount of vegetable oil. Then the undercooked cereal is thrown into a colander and washed thoroughly in hot or warm water.

The pan where rice was cooked is washed from the broth, then milk is poured into it. After heating, it is necessary to pour in the cereal, add sugar, salt and mix. Porridge is cooked under a closed lid over low heat for about 20 minutes. Before breakfast, the dish is seasoned with butter.

Recipes include any kind of cereals - buckwheat, millet, oatmeal or wheat.

Toast

Ingredients:

bread with bran or flax;
eggs - 5 pieces;
milk or mayonnaise;
butter;
salt;
greens;
onion.

Cooking method:

The bread is cut into small pieces. The mixture for frying is kneaded in a bowl. Eggs are beaten in, milk or mayonnaise (which is in the refrigerator), salt and finely chopped greens are added. Everything is well whipped with a whisk until a homogeneous air mass is obtained.

Warm up the pan a little. So that the bread does not burn on butter, vegetable oil is added. Each slice of bread is soaked in eggs on both sides and laid out on a preheated pan.

The degree of roasting is selected individually. After cooking the croutons, a small amount of onion is fried in the same pan until golden brown. Hot toast is sprinkled on them.

Bread fried with eggs is much healthier than toast. The cooking time for breakfast depends on the number of toasts. They can be eaten with hot tea, but they are especially nutritious with milk. If you want piquancy, then you can fry half a clove of garlic with onions, rubbing it on a fine grater.

Oatmeal and peanut butter

Ingredients:

1 glass of cereal;
banana;
peanut butter;
salt, sugar.

Cooking method:

Oatmeal is cooked according to standard technology. Before cooking cereals washed thoroughly to remove dust. Grate a small amount of banana into hot porridge. Peanut butter is heated in a water bath. It is enough to put 2 tablespoons of this product in porridge.

You can make your own peanut butter.

Cold oatmeal

Ingredients:

oatmeal - 1 cup;
natural yogurt - 150 ml;
berries, fruits.

Cooking method:

In the evening, oatmeal is washed in hot water and put in a jar. They are poured with yogurt, mixed. Any berries or fruits are crushed in a blender, poured into a jar of porridge. The mixture is placed in the refrigerator for 6-12 hours. In the morning, the dish can be slightly warmed up.

To enhance the taste, a small amount of sugar is added to the porridge. Dried apricots, figs or prunes are also suitable for making cold oatmeal.

Omelette

Ingredients:

eggs - 5 pieces;
hard cheese - 50 grams;
milk;
salt, spices;
vegetable oil;
tomatoes - 2 pieces.

Cooking method:

Eggs are beaten with salt and milk until a homogeneous mass is obtained. Tomatoes are peeled and rubbed into a pan, poured with vegetable oil, lightly fried.

The beaten egg mass is poured into the tomatoes and mixed quickly. The omelette is covered with a lid for three minutes, then it is turned over to the other side and the fire is turned off. The cheese is rubbed on a grater on top of the omelette, again covered with a lid.

If there is no hard cheese, it can be replaced with sausage smoked cheese or processed cheese.

american pancakes

Ingredients:

eggs - 2 pieces;
200 ml. milk;
150 grams of flour;
soda;
sugar to taste;
vanillin.

Cooking method:

All ingredients are mixed and thoroughly whipped with a whisk. The dough for American pancakes is quite thick, so a mixer will come to the rescue.

It is advisable to use a pan with non-stick walls or a special one for pancakes. Pancakes can be fried without vegetable oil under a closed lid. After the color changes and the appearance of pimples, the pancake turns over to the other side. It is not recommended to overcook the dish.

American pancakes are especially delicious with honey and nuts. In traditional American cuisine, the dish is smeared with orange jam.

Tender baked cabbage

Ingredients:

white cabbage - 300 grams;
eggs - 6 pieces;
hard cheese;
vegetable oil
salt, sugar, herbs.

Cooking method:

Coarsely chop the cabbage, put in boiling water and boil, pull out into a colander. Beat eggs in a large bowl with salt and herbs, add a teaspoon of sugar.

Put boiled cabbage there and mix thoroughly. Grease a baking sheet generously with butter, pour eggs and cabbage into it. Grate cheese on top the right amount. Bake until the eggs are cooked in a preheated oven.

For a change, you can add zucchini or mushrooms to cabbage, after boiling them.

Pumpkin porridge

Ingredients:

3 glasses of milk;
1 glass of millet;
500 grams of pumpkin;
sugar and salt to taste.

Cooking method:

The pumpkin is cut into small cubes, the millet is pre-washed, scalded with boiling water. Pumpkin is poured with milk and boiled for 15 minutes over medium heat.

Prepared millet is poured into milk with pumpkin, sugar and salt are added. On low heat, the cereal is brought to a density (about 20 minutes). A pot of porridge is sent to the preheated oven for 25 minutes.

After cooking, a piece of butter is placed in the porridge. And for cooking it is recommended to take a stainless steel pan with thick walls.

cottage cheese

Ingredients:

400 grams of cottage cheese 1% fat;
1 egg;
flour, sugar, vanillin;
sour cream or honey for lubrication.

Cooking method:

The dough is kneaded from cottage cheese, flour and eggs. Sugar and vanilla are added. Flour is added so much until the dough becomes sticky from the hands. Balls are formed, sprinkled with flour.

They are fried in a pan in large numbers oil and low heat. Curds are fried until golden brown, smeared with honey or sour cream.

You can add poppy seeds or raisins to the dough for cottage cheese.

semolina pudding

Ingredients:

2 liters of milk;
1 glass of semolina;
4 eggs;
100 grams of butter;
1 cup of sugar;
3 art. spoons of crackers, salt.

Cooking method:

Semolina is poured into boiling milk, stirred and cooked for 15 minutes until thick.

Sugar and salt are put in the finished porridge. Proteins are whipped into foam, yolks are ground with sugar. Everything is added to the porridge and mixed. The baking sheet is greased with oil, sprinkled with breadcrumbs. Porridge is laid out, leveled with a spatula and baked for about 20 minutes in a preheated oven.

Semolina pudding is garnished with cherry jam.

apple fritters

Ingredients:

2 apples;
sugar to taste;
1 egg;
flour;
vegetable oil.

Cooking method:

Apples are peeled, cut, rubbed on a fine grater. All ingredients are added to the puree, except for vegetable oil. The mixture mixes well. Apple pancakes are fried in a non-stick pan in oil until a delicious crust appears.

Dish served with tea

oatmeal pancakes

Ingredients:

100 grams of oatmeal;
150 grams of milk;
1 egg;
half a banana;
half an apple;
sugar, salt.

Cooking method:

Oatmeal is washed, poured with hot milk and stands until swollen for about 15 minutes. Apples and a banana are rubbed and mixed in a puree with egg, sugar and salt. Puree is introduced into oatmeal. Pancakes are formed with a spoon, which are fried in a pan.

Rounded pancakes are pressed during the frying process, and served with sour cream or jam.

Breakfast cocktails

Milkshake with strawberries

Ingredients:

100 grams of strawberries;
1 liter of milk;
vanilla or almond essence;
sugar.

Strawberries are peeled, cut into slices and put in a saucepan. Cold milk is poured in and everything is beaten with a blender along with sugar and vanilla.

Cocktail "Taste of summer"

Ingredients:

1 carrot;
1 green apple;
1 orange;
1 glass of orange juice.

Carrots and apples are peeled, rubbed on a grater. Orange is crushed in a blender. All fruits are mixed and crushed again in a blender with orange juice.

Muesli cocktail

Ingredients:

1 pear;
1 banana;
0.5 cups of cream;
3 spoons of muesli.

All ingredients are mixed in a blender until puree. Topped with milk or juice. You can add sugar to taste.

Quick and tasty breakfasts - video

Culinary community Li.Ru -

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This salad combines a magnificent harmony of flavors. Feel this tropical delight even in gray days. So, the recipe for Mexican salad with avocado!

Florentine eggs are a great breakfast idea. This recipe has always amazed my guests with its simplicity and speed of preparation. While coffee is being brewed, breakfast is ready. Cool recipe!

Bulgarian scrambled eggs are not just a quick breakfast. It is often served as a main dish, as well as on the festive table. However, anyone can cook this dish with simple ingredients.

These cheesecakes are perfect for quick breakfast or for capricious children who do not like to eat cottage cheese. Everyone eats hot and fragrant cheesecakes in a hurry!

Homemade cottage cheese from milk is very easy to prepare at home. It will take you only half an hour to prepare the most delicate fresh cottage cheese. Such cottage cheese is an excellent dessert, healthy and incredibly tasty.

Buckwheat with mushrooms and onions will be a very satisfying Sunday breakfast or dinner on weekdays. This is an easy to prepare, budget and incredibly tasty dish. We will add crispy bacon to the porridge.

Very light vitamin salad! Cauliflower and tomatoes complement each other so well that this cauliflower and tomato salad recipe is a must read and use.

Salad of cabbage, cucumbers and apples is a wonderful crispy vitamin salad that will suit absolutely any dish as a side dish. I tell and show how to cook it.

The recipe for the original omelette roll with spinach, mustard and cheddar cheese.

Recipe for Russian cabbage soup with bone-in ham, cabbage, carrots, turnips, onions, tomatoes, parsley and sour cream.

Recipe for Russian fish soup with zander, onions, carrots, dried mushrooms, sauerkraut, parsley and tomato paste.

If you want to cook something unusual, then sweet pilaf with fruits will come in handy. Cooking sweet pilaf takes very little time.

We will make these wonderful sandwiches with egg and garlic, as they say, from what was. A minimum of ingredients, but a very pleasant spicy taste - a great option if time is running out.

One of the many options for making cheesecakes is a healthy recipe for making cheesecakes with carrots, in my opinion, one of the most successful combinations of cottage cheese with vegetables.

If you have a question - what to do for breakfast, and you want not only to have a hearty meal before work, but also to surprise your loved ones - then Jewish eggs will solve your problem!

An excellent and simple recipe for pancake dough in a bread machine, with which we can cook wonderful fluffy pancakes that taste like pancakes - a great breakfast for the whole family.

I tell you how to quickly cook pancakes. step by step photos will help to understand the preparation of this excellent breakfast even for a beginner. Read and cook!

The cottage cheese cheesecake recipe is a great dish for children and adults. The recipe for cheesecakes from cottage cheese is very simple, it will take very little time to prepare this dish.

Appetizing cheese tartlets will be a wonderful appetizer on your holiday table.

Cottage cheese casserole with fruits - ideal for hearty breakfast or a light dinner. In addition, it is suitable for children's and diet food. I share the recipe.

Tropical smoothie - a thick cocktail of tropical fruits, while some of them must be frozen. Then the cocktail comes out thick, moderately cold, velvety. It's useful and great!

The delicate and delicate taste of baked apples will remind you of a warm summer, and the smell will fill your home with the aroma of an autumn apple orchard. How to make baked apples in the microwave!

Lots of people love pancakes for breakfast! With jam, honey, sour cream, condensed milk, cheese or meat. Or with caviar! Pancakes, pancakes are a traditional Russian dish. They are made from flour, eggs and milk (or water).

Peaches stuffed and baked in the oven are a typical sweet dish from the Italian region of Piedmont. Enjoy this alluring aroma, since the ingredients for cooking are very affordable!

The best breakfast- it's pancakes. Even better - if they are stuffed. One of my favorite recipes is peach pancakes. If you take juicy peaches and make pancakes correctly, it will turn out great!

An Italian version of an omelette for breakfast or just a snack. The ingredients can be very different - meat, vegetables, cheese, herbs, etc., the main thing is to understand in principle how to cook an omelette in Italian.

Baked figs are a delicious dessert, especially for those who have eaten fresh figs and do not know what to cook delicious from it. Read the recipe for baked figs - you will like it!

Banana pancakes are made with two ingredients - eggs and bananas. Easier than you can imagine! Wonderful breakfast - hearty, budget, cooked to a very simple recipe. Oh yeah, you still need a blender.

Crispy, tasty and fragrant puff pastries with cheese, which will take you no more than half an hour to prepare. Delight yourself and your family with incredibly appetizing pastries of your own production.

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 can't help but agree with this centuries-old folk wisdom And I think that breakfast should certainly be useful, 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 is really very important trick food, 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 best way to start Monday right 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.
oatmeal - 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.
Thoroughly mix everything until a homogeneous 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 all know the traditional Russian dish - syrniki, 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 sugar-free berry sauce over ready-made cheesecakes.

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 the 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 only mean clean water and second brew green tea. Everything else doesn't count.

Wednesday. Fried eggs with tomatoes

It's no secret that eggs are richest source proteins. 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 cheese, grated on a 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 dish. Also a good option.

You can prepare the dough for lazy dumplings 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 a homogeneous mass is obtained.
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 butter on top as well).

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 crushed dates into a deep bowl, add orange juice and knead thoroughly 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.
We form with back side spoons are 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 fry reverse side 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 range of useful substances. Pumpkin is very easily absorbed by the body and has medicinal properties. Pumpkin - 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
pinch of ground nutmeg (optional)
pinch of 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.
Add the curd mass to the pumpkin puree along 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.
Chill the pumpkin casserole before serving. 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 tasty and healthy recipes visit my blog Sweet Chronicles. See you again.

Olga Afinskaya

I thank Olya for the wonderful recipes for healthy and delicious 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 .