Familiar from childhood saying “Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy” has a completely logical and competent medical justification. Food, which nutritionists recommend to use in the morning, should be light and at the same time nutritious in order to awaken the metabolism from a night’s sleep, to invigorate the body with a loading dose of vitamins and to bring in a generous portion of energy resources necessary for the realization of future plans for the day.
If you are planning to whip up a quick breakfast without sacrificing the usefulness of the dish, you can use simple and detailed recipes for preparing proper nutrition from qualified nutritionists.
Classic Oatmeal with Berries and Dried Fruits
Using oatmeal can talk for hours! It is rich in fiber, fats and protein compounds, which are very easily digested by the body, so oatmeal is considered dietary and at the same time quite nutritious. Vitamin-mineral complex of oatmeal includes magnesium, chromium, calcium, potassium, phosphorus, vitamins A, E and C. Regular consumption of oatmeal for breakfast helps to reduce cholesterol levels, relieve symptoms of intestinal disorders and restore digestion.
You will need:
½ cup oatmeal;
1 glass of water;
dried fruits (raisins, dried apricots, dried bananas or prunes) to taste;
berries (currants, cranberries, strawberries or grapes).
Rinse the oatmeal, fill it with running water and boil over medium heat for about 5-7 minutes, removing the mucus from above.
Reduce the heat, add chopped dried fruit and leave the porridge to stew for another 5 minutes.
Remove the pan from the stove, sprinkle with berries and mix.
Delicious and hearty breakfast is ready. You can add a little yogurt or sweeten with honey – from this oatmeal will only be healthier!
Fruit salad “Vitaminka” with flax seeds
The highlight of this dish is flaxseed, rich in essential Omega-3 fatty acids, lignins, fiber, and a vitamin-mineral cocktail that helps digestion. The components of flaxseed contribute to rapid saturation, help to eliminate toxins and slags from the body and speed up metabolism.
As the basis for the salad Vitaminka, you can use any fruit that is on hand – their unexpected combination sometimes turns out to be a pleasant discovery for the novice chef.
The classic fruit salad recipe includes:
25 g of flax seeds;
a tablespoon of honey;
a glass of ryazhenka.
Just cut the fruit, mix it with honey and flaxseed and season with ryazhenka. Obviously, all fruits must be peeled, but the apple may be consumed unpeeled. The fact is that the apple peel contains a large number of the most valuable biologically active substances that have a pronounced antioxidant effect on the body, as well as improve blood circulation and help reduce the symptoms of inflammation. Therefore, if the peel of an apple is not too hard, it is better to leave it.
It is also worth considering that 25 g of flaxseed is the daily norm for an average adult person, so if you have already eaten a full serving for breakfast, you should not eat flaxseed during the day.
Sweet pumpkin-rice porridge
Rice porridge with pumpkin, seasoned with honey and vanilla, fell in love with both adults and children. Its delicate texture and pleasant sweetish taste will attract even those who are not accustomed to breakfast, and the notes of vanilla will make you wake up completely from your sleep.
To prepare the correct morning meal you need:
200 grams of rice;
½ liter of water;
500-600 g of pumpkin;
1 vanilla pod;
honey to taste.
Peel the medium-sized pumpkin from hard peel and cut into small strips or cubes.
Sweeten the pumpkin with honey, add rice and cover with running water.
Cut the vanilla pod lengthwise, put in a saucepan and send the porridge to simmer for 20-30 minutes over low heat (until cooked completely).
After the pumpkin-rice porridge is cooked, leave it for 15-20 minutes to “reach.” After that, feel free to invite your family to breakfast