A nutritious breakfast is light. We should all know that breakfast is a very important meal among three meals a day, and the nutrition and quantity of breakfast directly determine a person's mental state in the morning. Then, let's share with you a light method of nutritious breakfast.
A light nutritious breakfast 1 1, sweet potato porridge.
Ingredients: 2 sweet potato fine roots, appropriate amount of rice, appropriate amount of water, and a few drops of cooking oil.
Exercise:
1. Prepare materials, wash sweet potatoes, peel and cut into pieces.
2. Wash the rice and soak it in water for a while.
3. After the water in the pot is boiled, drop a few drops of oil and cook the rice in the soaked fire.
4. Pour in diced sweet potatoes.
5, boil again, turn to a small fire, stir fry from time to time. When the porridge is cooked in about 20 minutes, turn off the heat when the melon is soft. Tip: When cooking porridge, add rice or a few drops of oil to boiling water to prevent rice from sticking to the pot.
2, preserved egg lean porridge
Ingredients: preserved eggs, shredded pork, salt, sesame oil, rice, chicken essence and chopped green onion.
Exercise:
1. Dice preserved eggs, add salt and sesame oil to shredded pork, mix well and marinate 10 minute.
2. Wash the rice and soak it in salt and sesame oil 10 minute.
3. Put the shredded pork in a hot oil pan until it changes color and take out the oil control.
4. Boil the water. When the rice is boiled, turn the heat down. Add preserved eggs, shredded lean meat, salt, chicken essence and chopped green onion.
5. After boiling for about 50 minutes, add the remaining preserved egg pieces and chopped green onion and cook for 10 minute.
3. Sausage rolls
Ingredients: 5 sausages, appropriate amount of flour, appropriate amount of yeast powder and appropriate amount of water.
Exercise:
1, steam the sausage in the pot for 10 minutes, take it out and cut it in half for later use;
2. Flour and yeast powder are stirred with warm water to make dough with moderate hardness;
3. When the dough is twice as big, knead it on the chopping board;
4. Make it into a small dose the size of jiaozi;
5. Rub a small dose into long strips, pick up half a sausage, roll it up and steam it on the pot for 15 minutes.
Note: the length of sausage is according to your own preference, and you can roll it directly without requirement. Just have breakfast or snacks.
4. Egg milk cake
Ingredients: main ingredients: eggs, salt, water, oil and chopped green onion.
Exercise:
1, a fresh egg. Knock it into a bowl, break it up with an egg beater, add a little salt and mix well. At this time, the egg liquid will be thinner and yellower than before.
2. Now add water. Preferably warm water. Cold water is not very good, and hot water is even worse. It will turn into eggs.
3. Add a small amount of oyster sauce to water and stir well, then mix with egg liquid and stir well. Add a little lard.
4. Boil a pot of water and steam it. After the water must be boiled, put the egg liquid on the steaming partition, and then turn on the small fire. The lid must be opened, not too tight. The custard steamed in this way will never have honeycomb eyes and will not taste old.
About 10- 15 minutes, the egg soup should be almost ready. Sprinkle some chopped green onion (you can also add minced meat and the like according to your personal preference), and add a few drops of steamed fish and soy sauce to enjoy.
5.pumpkin porridge
Ingredients: pumpkin, rice, rock sugar.
Exercise:
1, peel and cut the pumpkin.
2. Wash the rice and add some water to boil.
3, add pumpkin pieces, simmer until the rice porridge is sticky, and add the right amount of rock sugar before the pumpkin is cooked and eaten.
6, jujube paste walnut cake
Ingredients: 4 whole eggs, 70g sugar, low-gluten flour 120g, jujube paste 162g, 80g vegetable oil, 50g hot water, and a proper amount of chopped walnuts.
Exercise:
1. Mix hot water, oil and jujube paste, and beat them into paste with a blender. (jujube paste can be made by yourself. Peel and core jujube after steaming.
2. Add sugar to the whole egg, sift the powder for 3 times, sprinkle it several times, and mix it with the egg.
3. Scoop part of the egg paste into the jujube paste twice and stir it evenly, then pour it all into the egg paste, add the walnut pieces and stir it quickly and evenly with a scraper.
5, into the mold 175 degrees 35 minutes (according to their own oven adjustment).
Nutrition breakfast light practice 2 simple nutrition breakfast practice 1: crispy peanut bean instant noodles
Ingredients: noodles 200g, tofu 180g, oil, salt, peanuts, flour paste, onion and purple forest vinegar.
Exercise:
1) Prepare peanuts, bean bubbles, noodles and flour paste.
2) Soak tofu in clear water.
3) Heat the oil in the pot and drain the peanuts.
4) Fry the peanuts with low fire until they are evenly heated, and then turn to high fire to urge them to drain the peanuts for later use.
5) Take another pot, add water to boil, and put the noodles into the pot.
6) Cook until the soup in the noodle soup pot is slightly boiling, and add appropriate amount of fine salt to taste.
7) Boil the beans in a pot.
8) Cook until the beans are soaked, turn off the heat and add a proper amount of chopped green onion.
9) After the bean instant noodles are taken out of the pot, add appropriate amount of flour paste and purple forest vinegar.
10) Add the fried peanuts.
Simple and nutritious breakfast method 2: pie
Ingredients: flour, pork stuffing and green onions.
Accessories: water, soy sauce, ginger, edible oil, chicken essence.
Exercise:
1. Cut ginger for later use.
2. Chop the ginger, add minced meat, add the newly-bought steamed stuffed bun and dumpling stuffing seasoning, chicken essence, soy sauce, soy sauce, sesame oil, soybean oil, chopped green onion and Jiang Mo, and start stirring, stir well and let it marinate.
3. Stir the dough with warm water. I don't want to take it because my hands are inconvenient when kneading dough. Cover it with a wet cloth for about ten minutes. Later, although it felt softer than scallion cake, it was still a little hard. It seems that it will take longer. Then take it out and knead it into long strips, cut it into four sections, and roll each section into a circle with a rolling pin to prepare buns.
4. Wrap the stuffing into buns, flatten it into flour cakes, oil it, and then put it in an oil-heated electric baking pan to start branding.
5, both sides are slightly yellow, just look at the meat cooked.
Simple and nutritious breakfast method 3: Guangdong Liushabao
Ingredients: low-gluten flour, yeast powder, baking powder, salted egg yolk, corn starch, sugar, butter, milk, milk powder, gelatin and condensed milk.
Exercise:
1. Prepare the materials used.
2. The low-gluten flour, sugar, yeast and baking powder in the steamed stuffed bun are kneaded with water to form a smooth dough.
3. Ferment the dough to twice its size.
4. Steamed salted egg yolk (10 minutes) and crushed.
5. White sugar, butter, milk and soft film are heated and melted in water.
6. After the white sugar melts the butter, add condensed milk, corn flour and milk powder.
7. Finally, add the salted egg yolk and mix well.
8. Put the prepared stuffing in the refrigerator 1 hour.
9. The dough is fermented to the original size of 1.5 to 2 times, and then discharged.
10. Knead until the flour is soft and moderate, and divide into 10 portions.
1 1. Squeeze the noodles and put them into the shaped stuffing.
12. Close the mouth downwards, and put a steamer cloth or oiled paper on the steamer to prevent it from sticking.
13. Put cold water into the pot, add steamed bread, bring the water to a boil, reduce the heat, steam for 10 minute, turn off the heat, stew for 2-3 minutes, and then take out the lid and enjoy. Only fresh and hot is enough quicksand.
Light nutrition breakfast 3 1, vegetarian breakfast family
Vegetarians can use yeast powder, black sesame powder, milk powder, almond powder, coix seed powder, brown rice flour, raisins and so on. Make a thick porridge for breakfast, then add a bottle of yogurt, a little lettuce, a boiled egg and two pieces of baked whole wheat toast. Generally speaking, this breakfast is rich in variety and balanced in nutrition, and the yeast powder in thick porridge is a good source of vitamin B. This way of eating is a good choice for vegetarians.
Breakfast with porridge and side dishes is different. There is generally no problem of high fat in breakfast porridge and side dishes, but pickles and tofu porridge have low nutritional value, lack of protein, and are too salty and high in salt content. In addition, preservatives may be added to processed food, which is easy to harm liver and kidney if eaten frequently, and it is easy to feel hungry before noon. These are not ideal ways to eat.
However, many people like porridge and side dishes for breakfast, especially the elderly. It is recommended to eat porridge with a poached egg and fried vegetables, and try to eat less tofu and pickles.
If students or office workers are used to buying porridge from the breakfast cart, it is suggested to add a tea egg or drink a bottle of milk to increase protein's intake. At the same time, eat some fruits every day, but not fruit juice, because its calories are too high.
2. Cookie fritters
Sesame oil stick is a traditional food with China characteristics, and many people have a special liking for the traditional sesame oil stick soybean milk breakfast.
However, both sesame cakes and fried dough sticks have the problem of high oil content. Oil can be seen on the surface of fried dough sticks, and people will be alert when they eat it. However, people usually think that sesame cakes are baked, the surface is dull, and there must be less heat and oil, but this is not the case. The reason why the sesame seed cake tastes crisp and delicious is that it is made with a lot of oil. The calorie of a sesame seed cake is about 230 ~ 250 calories, of which about 25% comes from fat. Soymilk is also a medium-fat food, so the fat content of this combination is really high.
Cooking cakes and fried dough sticks with soybean milk will lead to low other nutrients in food because of too much oil, and it contains carcinogens, so it is useless to eat more.
3. Western breakfast family
A ham, an fried egg, a sandwich and a cup of milk tea are probably the main contents of this group breakfast, but nutrition experts point out that such breakfast may lead to excessive fat intake. No matter the ham in the sandwich or the meat in the hamburger, it is fried, with fried eggs and a layer of salad dressing or cream with high fat content. Unless the other two meals in a day are short of oil and meat, the oil intake will definitely be too high at the end of the day.
It is suggested that such people should not eat too much western-style breakfast, avoid drinking drinks with high sugar content, and be careful not to eat fried and fried foods and eat more vegetables for lunch and dinner that day.
4. Bread and milk family
This kind of people usually bring bread (pineapple bread, red bean bread, cream bread, etc.). ) Add milk and sometimes coffee for breakfast. Bread with stuffing tastes delicious, but whether it is salty or sweet, it is high in oil and sugar, beautifully processed and low in nutritional value, so it is not suitable for breakfast.
Breakfast with too much sugar is easy to make the blood sugar in the human body rise fast, fall fast, and fall low, which greatly affects people's mental state. In fact, both carbohydrates and protein should be included in the breakfast mix. It is best to eat complex carbohydrates, such as whole wheat bread and oatmeal, so that the blood sugar in the body will be more stable.
In addition, adults can drink low-fat milk or skim milk to reduce the total fat intake in a day. Stuffed bread is high in calories and oil, so don't eat it often. If you have time, you can prepare some lettuce, tomatoes and cucumbers to eat, so that the nutrition will be more balanced.
5, milk egg family
Many office workers get up in the morning, drink a large glass of milk, fry an egg, eat some meat slices, grab a fruit and rush out of the house. I feel that this breakfast is rich in nutrition. However, nutrition experts point out that protein and fat intake are sufficient, but carbohydrate intake is neglected, which is not a perfect breakfast structure.
A scientific breakfast should be a breakfast with a balanced structure, in which the amount of protein, fat and carbohydrate should be kept in a reasonable structure, carbohydrate is the foundation, and cereal is the main source of carbohydrate.
However, with the change of people's tastes and the need to cope with the fast-paced life, cereal is often ignored by people. Common grains include barley, corn, oats, rice and wheat. With these foods or foods containing these food ingredients as the main content of breakfast, the nutrition will be more abundant and the structure will be more reasonable.