A complete list of breakfast recipes for students

A complete list of breakfast recipes for students. In today’s life, many people will choose not to eat breakfast. Breakfast is an indispensable meal among our three daily meals. Every day Eating breakfast as a family is the beginning of a full and energetic day. Here we share a complete list of student breakfast recipes 1

Nutritious breakfast recipes for students (1):

Preserved egg porridge , jam buns, pickled vegetables and minced meat.

Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham.

Jam bag: flour, jam, walnuts, milk.

Pickled cabbage with minced meat: pickled cabbage, minced meat, potatoes, carrots.

Nutritious breakfast recipes for students (2):

Oatmeal porridge, vegetable and meat buns, assorted kimchi.

Oatmeal: oatmeal, shredded ham, grated carrots, and coriander.

Vegetable and meat buns: flour, minced meat, pickled cabbage, dried tofu, and mushrooms.

Assorted kimchi: Chinese cabbage, mustard, cucumber, pepper, etc.

Nutritious breakfast recipes for students (3):

Vegetable and meat wontons, ginkgo cake, quail eggs.

Vegetable and meat wontons: flour, minced meat, pickled cabbage, mushrooms, and ginger.

Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.

Quail eggs: quail eggs, mung bean sprouts, green pepper shreds.

Nutritious breakfast recipes for students (4):

Minced meat and vegetable porridge, bean paste buns, celery and dried tofu.

Minced meat and vegetable porridge: japonica rice, glutinous rice, minced meat, spinach, carrot.

Bean paste buns: flour, red bean paste, preserved fruit.

Dried celery and tofu: celery, shredded dried tofu, shredded wild rice, and shiitake mushrooms.

Types of breakfast

Category 1 Bread and milk

This is a more Western way of eating. If it is sliced ??bread, parents usually add a little jam or ham on top, and then serve it with a glass of milk for their children's breakfast. This is fine, and it would be best if the bread is whole wheat. Just two slices of whole wheat bread, a few slices of starch-free ham, and some lettuce. If you don’t like lettuce, you can dice cucumbers and sprinkle them on bread.

If there are girls at home, you can add some tomatoes to the bread and mix in some sugar, which can also supplement vitamin C. This kind of breakfast includes meat, milk, and vegetables, with reasonable combination and comprehensive nutrition.

When eating bread, you can also eat some pickles. Not all pickles are bad. Pickles are fermented foods, such as kimchi. When pickled for 21 days, lactic acid bacteria are produced, which can help digestion. Many people are afraid to eat pickles because they are worried that they contain nitrite. In fact, nitrite is only produced when the pickling time is particularly short. For example, pickles that are pickled for 3 to 5 days are the peak period of nitrite production.

Category 2: Fried dough sticks and soy milk

This is a common breakfast type in northern families. Fried dough sticks can be replaced with fried foods such as fried dough cakes and fried cakes. It’s okay to eat it once in a while, but if we eat it for a long time, the total amount of oil we eat will seriously exceed the standard, causing many diseases, and the nutrients in the flour will be lost after high-temperature frying. Therefore, our diet should be as light as possible, with less salt, less oil, and less sugar. Nowadays, many families cook three meals, even if there is no meat, a lot of oil will be used to stir-fry vegetarian dishes, which is very unhealthy. Taste is not the same as nutrition. Fried foods should not be eaten often.

Soy milk is a good breakfast food, suitable for Chinese people’s constitution, and is definitely an important part of students’ nutritious breakfast. Soy milk contains soy isoflavones, which are phytoestrogens. After girls drink it, they can promote growth.

But this amount is very small, so it is not harmful to children. There are many types of soy milk, such as black bean soy milk and mixed bean soy milk. Some contain sugar and some do not contain sugar. They are all rich in nutrients. Moreover, black foods generally contain high amounts of selenium, so I also recommend that children eat more black foods. Nowadays, many families have soy milk machines, and you can control the concentration and taste yourself. Generally, the original soy milk has a fishy smell. You can add a little sugar to adjust its taste to make it easier for children to accept.

Category 3 Steamed Bun Porridge

Generally, when eating this type of breakfast, people like to eat it with pickles. At this time, the main thing is to pay attention not to exceed the standard amount of salt. This type of breakfast contains meat, vegetables, and a variety of cereals. It is a more scientific Chinese breakfast. Parents don’t have to worry about their children not eating enough meat. The eggs in the vegetarian buns are also good high-quality protein. If your child has a big appetite, you can add an egg when eating meat buns. When steaming the buns, put less meat and more vegetables. When making porridge, in addition to rice, you should also add more beans. The nutritional effect of cereals and beans is better.

Teach you a simple method of making porridge:

Soak the beans in water for a day or night, pack them and rice into portions for each meal, and put them in the refrigerator Freeze in the freezer.

We know that water expands in volume after freezing, so the free water in beans and rice expands after freezing. At this time, put it in a pot of boiling water and simmer for about 8 minutes, and you will have thick, sweet porridge. This method is simple, easy to operate, and saves fire and trouble. When cooking porridge, it must be cooked into a porridge-like form, when its nutrients are most easily absorbed.

Some people are accustomed to eating steamed buns and porridge for breakfast, with a piece of fermented bean curd. However, the salt content of half a piece of fermented bean curd is enough for a day. Eating the whole piece will only put a burden on the human kidneys. Comprehensive breakfast recipes for students 2

The criteria for judging nutritious breakfast are roughly as follows:

① Including the above four categories, it is rich in nutrients.

② Includes three categories, which are of good quality.

③ If it contains two of the above categories, it will be considered a passing grade.

④ If there is only one kind, the breakfast quality is poor.

Generally speaking, breakfasts that are simple to prepare and process and have the fewest condiments are the healthiest and most nutritious. If you want to improve the quality of your breakfast but don’t know how to mix it, you can refer to the following 7 breakfast combinations to start a healthy first meal for your body!

Monday: Eggs + Milk + Corn

Eggs and milk contain about 13g of protein, which can meet the body’s demand for protein; while corn contains vitamins, lutein, and magnesium. The higher content can promote gastrointestinal motility and replenish energy. The combination of these three types of food can complement insufficient nutrients and is a good quality breakfast type, suitable for students and working people.

Tuesday: Vegetable and meat buns + yogurt + eggs

Yogurt is rich in lactic acid bacteria, which can regulate the intestines. In addition, with a vegetable bun and an egg, this breakfast is rich and balanced.

Wednesday: Oatmeal + whole wheat bread + almonds

On the one hand, oats are high in protein and contain beta-glucan, which can help lower blood sugar and cholesterol. On the other hand, whole wheat bread makes you feel full, and almonds are great for your health. Studies have found that replacing other fatty foods in the diet with almonds can reduce the risk of heart disease. It is recommended that people who are losing weight, suffering from high blood pressure, and have constipation can try eating like this.

Thursday: Pumpkin Porridge + Shaomai + Purple Sweet Potato

Pumpkin is rich in pectin and carotene. Use it to cook porridge and it can To nourish the stomach. In addition, purple sweet potato helps to relieve constipation, and siu mai contains meat, which can increase satiety and meat protein. This breakfast combination is good news for those with weak stomachs.

Friday: Egg Burrito + Corn + Cherry Tomatoes

In addition to being steamed, eggs also add a lot of color when used to make burritos and can easily arouse appetite. Not to mention corn and cherry tomatoes, they contain sufficient vitamins, especially cherry tomatoes, whose vitamin content is 1.7 times higher than that of ordinary tomatoes.

Saturday: Soy milk + whole wheat toast + orange

Soybeans contain high-quality plant protein, which can stabilize blood pressure and lower cholesterol. Its calcium absorption rate is high. For some people who are lactose intolerant, soy milk can be used instead of milk. In addition, eating 2 oranges a day can meet the body’s demand for vitamin C!

Sunday: Low-fat yogurt + almonds

This breakfast is very suitable for friends who want to lose weight. The combination of low-fat yogurt and almonds can achieve double the weight loss effect: while reducing fat intake, it also increases the obvious feeling of fullness and helps control weight. Comprehensive list of breakfast recipes for students 3

Nutritious breakfast mix for students for a week

Monday

Staple food: two rice dishes (rice, millet).

Stir-fried dishes: Mapo tofu (minced meat, tofu, fungus, green garlic), fried tomatoes with eggs (tomatoes, eggs).

Side dishes: Mix hot peppers (hot peppers, cucumbers, coriander).

Soup: Dried rice and cabbage soup (Chinese cabbage, dried dried rice).

Tuesday

Staple food: Hanamaki (white noodles, sesame paste).

Stir-fried vegetables: braised beef (beef, carrots, potatoes), dried fragrant celery.

Side dishes: peanuts and celery leaves.

Soup: Shrimp tomato soup.

Wednesday

Staple food: Fried noodles (yellow sauce, diced fat and lean meat, cucumber, Xinxinmei radish, boiled soybeans, mung bean sprouts, minced celery).

Side dish: Fried chicken liver. Soup: Noodle soup.

Thursday

Staple food: red beans and rice.

Stir-fried vegetables: Chicken Sanding (chicken, potatoes, carrots, smoked dried tofu), garlic cabbage.

Side dish: fried pickled radish.

Soup: seaweed, green onion and egg soup.

Friday

Staple food: pancakes.

Vegetables: Vegetables (pork, mung bean sprouts, spinach, leeks, baking powder), fried vegetarian meatballs (carrots, potatoes, tofu, coriander).

Side dishes: kimchi.

Soup: Yellow cornmeal porridge.

Saturday

Staple food: dumplings (white noodles, pork, Chinese cabbage, leeks).

Side dishes: Pork skin jelly (pork skin, green beans, carrots), salted duck, pine nut mushrooms, mustard cauliflower.

Sunday

Staple food: Fa Gao (yellow corn flour, white flour, soy flour, dates, sugar).

Stir-fried vegetables: braised fish, stir-fried chrysanthemum, stir-fried beef with onions, braised mushrooms and gluten.

Side dishes: minced garlic, shredded kelp, mixed with three things (peanuts, celery, carrots).

Soup: hot and sour soup (tofu, animal blood, eggs).