Breakfast helps to maintain a sense of well-being and to work relentlessly as breakfast provides energy for one night. Because the body requires large amounts of glucose to be metabolized and metabolized to the brain, the body adds glucose, which is the main source of energy in the brain. This is important because the brain does not have glucose reserves. Breakfast will help stimulate metabolism, which is usually slow during the night.
For those who want to lose weight, breakfast is extremely important. It sounds unreasonable but totally grounded. If you want to lose weight, control or maintain weight loss should eat breakfast regularly. If you do not eat breakfast and lunch, when you are hungry, you will eat a lot to compensate, so the digestive organs have to work overload, the absorption will be ineffective, not compensate for deficiency. Nutrition after a long night and half a day of work, not to mention not fully absorbed will cause excess food to accumulate fat.
You should eat plenty of breakfast in the morning and eat less in the evening. After breakfast, the body must study, work so the energy is almost all consumed and not excess. In contrast, after dinner, the body is resting, less activity so it is easy to store energy in the form of excess fat.
You should eat plenty of breakfast in the morning and eat less in the evening. After breakfast, the body must study, work so the energy is almost all consumed and not excess. In contrast, after dinner, the body is resting, less activity so it is easy to store energy in the form of excess fat.
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1. Ham and Egg Cups
Lay a slice of ham in muffin tin. Combine 4 eggs, 3/4 cup milk, 1 cup of cheese. Pour mixture into each muffin tin. Bake for 20 min at 350. Done! A great breakfast!
2. Egg, Avocado, and Cheese Toast
It a great source of protein, healthy fats keeps satisfied until lunch! And it’s insanely delicious . Avocado toast with a fried egg.
3. 3-Ingredient Pancakes
6 pancake ingredients:
- 135 grams of flour mixed with baking powder and salt
- 1 teaspoon of baking powder
- ½ teaspoon salt
- 2 small teaspoons of sugar
- 130ml of milk
- 2 large eggs
- 30gr butter
- Fruit (berries, blueberries) or honey
- Siro
How to make pancake
Step 1: Mix flour, baking powder, sugar and salt in a large bowl.
Step 2: Mix egg, milk and butter melted in another bowl.
Step 3: Mix the mixture of milk and flour together. Use the egg whites gently mix all ingredients until no more clotted dough. Allow the baking powder to stand for a few minutes.
Step 4: Turn on the small fire, heat the pan, spread a layer of oil or butter on the pan to prevent sticking. Pour the flour into the pan, spread to avoid sticking to each other.
Step 5: When the edge of the cake has gradually hardened, the top surface of the cake starts to appear bubbles, turn the face of the cake to ripen and blister.
Step 6: Place the cake on a fork, served with honey, fruit syrup or fresh fruit.
Note:
- When mixing eggs, butter, milk and powder mixture, avoid foaming hands.
- If you want to crust yellow cake, beautiful, do not use oil, only use butter in the process of frying.
Wish you success with pancake for a great breakfast!
4. Baked Oatmeal
It has only a few ingredients and it’s loaded with fibre to keep full for the morning. To keep things interesting add some fruit, some times it’s berries, apples or even pumpkin puree.
5. Veggie Frittata
Material:
7 eggs
3 slices of bacon
1 onion (250g), sliced, sliced
200g of sliced mushrooms
1 squid (380g), sliced, sliced
100g of tomatoes, double
1/4 cup finely chopped thyme
1/4 cup parsley
1/2 cup cheesecake parmesan cheese
20g butter
Making:
Turn on the oven at a medium high temperature (about 200oC). Place the bacon on a baking tray, lined with silver foil. Bake for 1-2 minutes until golden brown. Place the meat on paper with the oil. Cut into small pieces. Pour in the bowl, add the basil leaves and parsley, mix well.
Smooth the butter over the pan, letting the fire low. Add onion, lightly stirring about 15 minutes until golden nine.
Turn the fire on the stove to medium level. Put the squash and mushrooms in. The island is 2-3 minutes to soften. Place the tomatoes and bacon into the pumpkin mixture. Sprinkle the egg and mix with the cheese. Sprinkle with salt, pepper.
Pour the egg mixture over the mixture in a pan. Shake gently to spread evenly. Reduce fire to a low level. Boil for 5 minutes until the eggs close.
Place the pan in the oven, bake for 5 minutes or until golden brown. Note not to dark gold. Allow to cool for 2 minutes. Use a small knife or knife around the pan. Take the eggs to the plate, cut the pieces.
Use immediately.
Note If you do not have an oven, you can cover the pan, continue cooking in small flames until the eggs are full and ripe. The egg surface will not be yellow, but will still be delicious!
6. PB&J with Fruit
It’s simple, but with exceptional ingredients, it feels like a 3-star Michelin meal. A healthy breakfast is a peanut butter and jelly sandwich with a side of fruit. Although not a typical breakfast.
7. Avocado Hummus Toast
Breakfast is fast and nutritious with a suggestion of freshly sandwiched butter sandwiches. With just a few ingredients and the action you have right now.
8. Ham-Crust Quiche
Ingredients
3 whole eggs
3 egg whites
3 cups baby spinach
1/4 chopped onion
1 minced clove of garlic
1/4 cup non fat milk
12 slices of ham
Salt and pepper to taste
1/3 cup shredded part skim mozzarella cheese
Instructions
Preheat the oven to 375 degrees and spray a muffin tin with non fat cooking spray. (Mine has 12 muffin holes)
Spray a saute pan with cooking spray and saute the onions until the begin to become translucent. Add the spinach and garlic and continue to saute until wilted. (You could add a pinch of nutmeg here which would be delicious). Remove from heat.
In a large mixing bowl, whisk together the whole eggs, egg whites, milk, salt, and pepper until frothy. Stir in the spinach mixture and cheese.
Push the ham into each muffin hole by gently pressing it in the bottom so the ham creates the crust for the quiche. Try to make sure the ham isn’t sticking to fat over the edge or it will burn during cooking.
Pour the egg mixture into each muffin hole and cook for 20 minutes or until the egg is cooked through and becomes fluffy. These are great warm or cold and will keep well in an airtight container in the refrigerator.
Tip: If you were planning on using these for a quick breakfast or more substantial meal, consider using a 6 cup muffin tin to create larger servings.
9. Fish soup
Ingredients for fish soup
- 1 fish (optional fish you like)
- 5 - 6 onions
- a branch of ginger
- 1 garlic
- Fish sauce, salt
- shrimp sauce (Shrimp Sauce)
- Pepper, pepper
- 450g Powder grams, rice flour
- 1 - 2 eggs
- 1 - 2 lemongrass
Making
Step 1: Prepare the fish soup
- Clean the fish and cut into medium pieces. Then marinate with a little fish sauce and salt
- cut 2 onion purple. The remaining peeled, sliced small.
- Ginger, garlic peeled
- Lemongrass to clean the head and then cut into two pieces.
- Mix the grams and rice flour into a bowl and add some water to stir.
Step 2: Steps to make fish soup
- After cutting the fish into three parts you put them in a pot with lemon grass crushed. You do not need to pour water or just add a little water.
- Place the fish pot on the stove over low heat to let the meat slowly ripen.
- While waiting for the fish to ripen, boil the eggs.
- When the fish is cooked, you take out the bowl to cool down and then filter out the bone, fish meat split into small pieces to eat. Boil the fish you keep raw just remove the lemon grass is.
- On the pan on the kitchen, boil the oil, then the onions are rounded into fried gold for aroma is.
- Put the remaining onion, ginger and garlic into the mashed potatoes.
- Still use pan fried onions, you mix the onions, garlic, ginger on the real aroma. Then add some chili powder to the island. When garlic is on the hunt for you to boiled fish.
- Next, add the rice flour and gram flour, stirring until the flour does not stick to the pan.
- When the soup is boiling, the onions are fried.
- Next is to fish meat. Add fish sauce, shrimp sauce to mouth. Stir the soup gently to avoid crushed fish meat.
- Add pepper, chili powder if you like to eat spicy. Reboot the soup one last time, but you are off the kitchen but still close the region to keep the heat for about 30 minutes.
- Put the soup in the bowl, add boiled eggs and use hot.
Delicious fish soup made from fresh fish meat mixed with sweet sweet soup makes your taste buds wake up immediately. Fish soup is not only suitable to eat separately at breakfast or eat with fresh bun are very good.
10. Avocado and Salmon Omelette
New way of mixing salmon and chicken eggs. On the surface, people will probably think of fried eggs as normal, but when explored inside it will be completely different.
11. Chocolate Brownie Oatmeal
It is the most decadent healthy breakfast you'll ever eat! It tastes just like a chocolate brownie, but it’s lightly sweetened and loaded with fiber.
Ingredients
1/2 cup rolled oats cooked with 1.5 cups of water
1 tsp cocoa powder (raw, unsweetened)
1/4 teaspoon cinnamon
1/2 cup milk (non-fat)
1 tablespoon walnuts (optional)
1 cup blueberries (optional)
2 tablespoons Splenda
Instructions
Cook the oats with 1.5 cups of water until the oats are fluffy and all the water has disappeared (I do this by cooking it for 2 minutes in the microwave, stirring, and cooking it for 2 more minutes.)
Add the cocoa powder and cinnamon to the cooked oats while they are still hot.
Stir until everything is fully combined, and your oats have a deep chocolatey color.
Add the walnuts, and the milk (you can add as much milk as you like – I use about 1/2 a cup to give the oats a nice creamy consistency)
Add the splenda and stir to combine until the oats have the consistency you like. If you’re using blueberries, add them in now.
Enjoy the chocolatey brownie goodness of the oatmeal.
Recipe Notes
The raw cocoa powder is actually one of the healthiest parts of this dish. While normally, adding chocolate would make the dish unhealthy, adding raw unsweetened cocoa powder is completely different. It comes straight from the cacao bean, so it contains tons of antioxidants, polyphenols, a bit of fiber and some protein too! So you really can’t go wrong with this superfood ingredient. And it tastes just like chocolate when sweetened slightly, so it’s absolutely perfect!
12. Crustless Spinach Quiche
Ingredients
1 tablespoon vegetable oil
1 onion, chopped
1 (10 ounce) package frozen chopped spinach, thawed and drained
5 eggs, beaten
3 cups shredded Muenster cheese
1/4 teaspoon salt
1/8 teaspoon ground black pepper
making
Preheat oven to 350 degrees F (175 degrees C).
Lightly grease a 9 inch pie pan.
Heat oil in a large skillet over medium-high heat.
Add onions and cook, stirring occasionally, until onions are soft.
Stir in spinach and continue cooking until excess moisture has evaporated.
In a large bowl, combine eggs, cheese, salt and pepper.
Add spinach mixture and stir to blend.
Scoop into prepared pie pan.
Bake in preheated oven until eggs have set, about 30 minutes.
Let cool for 10 minutes before serving.
13. Kale Smoothie
Kale is one of the foods considered 'super food' - super food!
Kale has been particularly praised and enjoyed in Western countries, largely because of the benefits it brings: kale is very nutritious. This light, dark curly leaf contains up to 45 different types of flavonoids, which are rich in vitamins A, C and K, Not to mention minerals like iron, potassium and calcium.
In addition to squeezing kiwifruit in your daily green juice recipe, one more way to use this vegetable is to add it to the green smoothie. However, because the vegetables are dark green and slightly bitter taste if used a lot, when combined in the drinks you need to pay attention to a bit to balance the taste.
14. Apricot Granola
Granola is a very nutritious cereal for health. It was initiated by Sylvester Graham (1794 - 1851). He is a nutritionist from Pennsylvania who is also a member of the vegetarian movement. The movement's members are often referred to as Grahamism, away from meat and white bread. So Sylvester Graham made himself a cereal powder named graham flour and so the graham bread bars were invented.
Granola is a very nutritious cereal for health.
In the early twentieth century Granola became a popular American breakfast cereal. Made from peanut butter (peanut) and a little granola rice has created a fever in the health food industry. At that time breakfast with Granola was fashionable and many Americans thought that the new day would not be complete without a bowl of granola with yogurt or fruit juice.
Today Granola is widely known worldwide, especially in Australia and European countries. Granola is considered as a kind of breakfast that can be grilled mixed with fresh milk yogurt sprinkled on porridge ... Granola is a great breakfast because it contains a balanced amount of nutrients and protein to start a new day. It is also a good snack because it also provides energy without causing obesity. During the picnic trip Granola is the food of choice brought with the convenience of neat. If your health is your top priority, choose Granola or Shredded.
How to make Granola simple at home?
Material
Oatmeal 4 cups
Almond 1 cup (sliced or whole grain)
Brown sugar 1/3 cup salt 1/4 teaspoon salt
Cinnamon powder 1/2 teaspoon
Dried coconut 1/2 cup (dried coconut)
Sunflower seeds 1/4 cup
Olive oil 1/3 cup
1/4 cup honey
1/4 cup honey
White sugar 2 tablespoons
Vanilla 4 teaspoons (essence)
1 cup of dried fruit or as you like.
Steps to make Granola:
Step 1: Open the oven at 150 degrees Celsius. For all ingredients in the Dry mix in the pan. Mix well.
Step 2: Put the ingredients in the wet mixture into the stove on the stove, stirring until the sugar dissolves. Grab the vanilla and mix well. Pour the mixture into the dry mix quickly.
Step 3: Arrange cereals in a baking tray with baking paper. Put in the oven for 45 60 minutes. Every 15 minutes, remove the chopped or chopped whole grain to golden. After the golden cereal is brought out of the oven and cooled. Put in a sealed vial for 2 weeks.
Step 4: Use Granola with fresh fruits and milk for a simple and nutritious breakfast.
15. Eggs and Avocado Toast with Blueberries
Easy avocado toast and poached eggs with cherry tomatoes and blueberries!! Perfect mix of sweet and salty! Try it!
16. Greek Yogurt With Chocolate, and Blood Orange
Ingredients:
1/2 cups milk (I like to use coconut milk)
3/4 cups plain greek yogurt
1/3 cup chia seeds
1 tablespoon honey
2 teaspoons vanilla bean powder
1 pinch of salt
1 blood orange, segmented and chopped
1 cara cara orange, segmented and chopped
2 ounces dark chocolate, chopped
1/3 cup toasted almonds
blood orange syrup
1/2 cup blood orange juice
3/4 cup sugar
Making
In a large bowl, whisk together the milk, yogurt, chia seeds, honey, vanilla bean powder and salt until combined. Cover the bowl with plastic wrap and place it in the fridge to chill and thicken, for about 2 hours or even overnight.
When you’re ready to eat the pudding, spoon it into 4 or 6 glasses or jars of your choice.
Then a drizzle of the blood orange syrup. Add on some orange segments, chopped dark chocolate and toasted almonds.
To make the blood orange syrup, place the orange juice and sugar in a saucepan over medium heat. Whisk constantly and bring it to a bubble. Let cool for 1 to 2 minutes, then turn off the heat and let it sit until it cools. Store in the fridge for a few days in a sealed jar.
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