Breakfast is the most important meal of the day and should be hearty, and it can also be lean. Let's take a look at the simple yet important nuances of making the perfect breakfast, because it will start our perfect day.
Recipe content:
- How to make a lean breakfast - tips and tricks
- Lenten breakfast - examples of the weekly menu
- Quick Lenten Breakfast - Pancakes
- Lean cereals for breakfast - oatmeal with apples
- Video recipes
Nutritionists and doctors alike agree that breakfast is the most important meal of the day. Our body wakes up and the mood, well-being and the work of the digestive system depend on the food we eat. That is, at the beginning of the day, the metabolism needs a boost. Therefore, for a morning meal, it is important to correctly select products and not violate the postulates, give preference to proper nutrition and adhere to certain principles.
How to make a lean breakfast - tips and tricks
- You cannot skip breakfast, because it starts metabolic processes and increases productivity. Eating in the morning keeps your appetite in check, so you don't feel hungry all of a sudden during the day.
- It is better to prefer simple breakfast dishes. Because a sophisticated recipe isn't always a good breakfast.
- The menu should be varied, so you need to determine the range of products used for breakfast. To make breakfast, you don't have to stand at the stove for hours, half an hour is enough.
- The most useful breakfasts are considered to be whole grain options - cereals. They contain nutrients, vitamins and reduce the risk of heart disease.
- Rye or whole grain bread is rich in fiber, B vitamins, mineral salts and a variety of carbohydrates. Add vegetables, fish, or green tea to it.
- Muesli or granola is a classic breakfast product. The dish is raw or baked cereals with nuts, dried fruits, honey, bran, seeds, wheat germ.
- Muesli bars are a hearty snack that combines oatmeal, honey, nuts, and sometimes rice. The products are mixed, molded into a bar and baked until crisp.
- Fresh fruits are a storehouse of nutrients and vitamins. Bananas are great for a morning meal. They envelop the stomach, preparing it for work, give a charge of vivacity and strength. At the same time, they are not reflected in the figure in any way.
- Fruit salads - again, based on a banana with the addition of apples, pears, kiwi, etc., you can make a juicy meal.
- In winter, when the variety of fruits is scarce, use dried fruits. It can be raisins, dried apricots, prunes, figs.
- Smoothies - when there is very little time. This is a drink prepared on the basis of vegetables, fruits, oatmeal, juices, etc. All selected products are blended in a blender and a healthy breakfast is obtained.
Lenten breakfast - examples of the weekly menu
General tips for healthy, hearty, simple and lean breakfasts
- After waking up on an empty stomach, drink a glass of water. For best effect, add 1 tbsp. lemon juice. It helps to improve digestion and eliminate toxins.
- Breakfast should be enriched with carbohydrates and proteins, and the food should be light and nutritious at the same time.
- In the morning hours, it is better to give up coffee and black tea, replacing them with green tea. It also has an invigorating effect, but it comes in healthier.
- If you cannot start the day without a fragrant and invigorating drink, then you should not drink coffee on an empty stomach. Caffeine stimulates the production of acidic gastric juice, which irritates the stomach, especially if nothing else is eaten. This can lead to gastritis, ulcers, and heartburn.
- Will give vigor, strength and activate the brain - freshly squeezed orange juice.
- 2 tsp honey will give strength and health.
Basically, we are used to eating scrambled eggs, milk porridge, cottage cheese and sausage sandwiches for breakfast. And these foods are not lean foods. However, a lean breakfast can be just as tasty, hearty and healthy. We offer a lean morning menu for every day of the week.
- Monday: vegetable salad and coffee or fish steak with coffee.
- Tuesday: Eggplant in rice paper and ginger tea or oatmeal in water with dried fruit and a glass of juice.
- Wednesday: pita with mashed beans and apple tea or boiled rice with vegetables and compote.
- Thursday: Fruit salad with cereal and vegetable bran drink or oat smoothie with fruit juice and croutons.
- Friday: Zucchini pancakes and herbal tea or apple pancakes with chocolate sauce and cocoa in water.
- Saturday: potato cutlets with shrimps and cocoa in soy milk or buckwheat porridge with fish cakes and vegetable juice.
- Sunday: Rice cake with berries and green cocktail or buckwheat cutlets with lemongrass.
Quick Lenten Breakfast - Pancakes
Eating fasting makes a noticeable difference to our diet. However, the food must remain tasty and healthy. We offer a recipe for lean pancakes for breakfast.
- Caloric content per 100 g - 127 kcal.
- Servings - 15
- Cooking time - 30 minutes
Ingredients:
- Flour - 1 tbsp.
- Apple juice - 2 tbsp
- Vegetable oil - 2 tablespoons
- Sugar - 3 tablespoons
- Salt - a pinch
- Ground cinnamon - a pinch
Step by step cooking:
- Combine flour, sugar, cinnamon and salt. Stir.
- Mix apple juice with vegetable oil.
- Combine dry and liquid ingredients and blend until smooth. The consistency of the dough should be liquid, like sour cream.
- Fry the pancakes in a preheated skillet with butter on both sides for about 2 minutes.
Lean cereals for breakfast - oatmeal with apples
Oatmeal is the queen of healthy eating. It contains all the vitamins necessary for our body. It saturates well and does not cause hunger for a long time.
Ingredients:
- Oat flakes - 150 g
- Apples - 1 pc.
- Ground cinnamon - 1 tsp
- Salt - a pinch
- Honey - 2 tablespoons
- Water - 220 ml
Step by step cooking:
- Pour the oatmeal into a saucepan, add salt, cover with water and cook over moderate heat.
- When the flakes are swollen and absorb the water, turn off the heat and let the flakes rise.
- Meanwhile, chop the apples, sprinkle with cinnamon and top with honey.
- Transfer the finished cereals to a plate with apples and mix.
Video recipes:
