The breakfast main course menu is complete. Breakfast is always annoying among three meals a day. The importance of breakfast need not be emphasized repeatedly. Don't skip breakfast because of being sleepy for a while or coping style. The following is a complete list of breakfast staple food recipes.

The main course of breakfast is 1. First, buckwheat muffins.

Although it is miscellaneous grains, it tastes good, healthy and full.

Materials: buckwheat 100g, milk 160g, egg 1 (net weight is about 50g), corn oil 10g, and aluminum-free baking powder 3g.

Practice: first beat an egg in a large bowl, add milk to the egg, stir evenly with an egg beater, and then add corn oil to continue stirring. You can stir for a while, then add buckwheat flour and aluminum-free baking powder to continue stirring. Finally, stir the flour, egg liquid, milk, etc. Turn into a flowable batter. Heat the pan with low heat, pour in a spoonful of batter without oil, keep the heat to a minimum, and there is no need to turn it over until there are many small pores on the surface of the batter, and then turn it over to change color after it is baked.

Second, salted duck egg yolk nutritious dumplings

Cook the meal one day in advance, and get up early for 10 minutes. It's delicious and nutritious!

Ingredients: rice, glutinous rice, three-color quinoa and millet, 4 salted duck egg yolks, and appropriate amount of salt.

Practice: Rice, glutinous rice, three-color quinoa and millet mixed with miscellaneous grains are cooked with one button. Heat the wok, add 1 tbsp cooking oil, add four salted egg yolks and shovel directly, stir fry over low heat, and stir fry while rolling. Finally, fry the egg yolk until it has no shape, fry it into a dog state, and turn off the fire; Add the cooked miscellaneous grains rice, sprinkle some salt appropriately, but not too much, mix well and take it out, and air it to hand temperature; Put on gloves and make them the size of table tennis.

Third, egg and milk fritters.

The healthiest fried dough sticks, you don't need to buy them if you want to eat them. Mix the dough at night, put it in the refrigerator for refrigeration and fermentation, take it out early and heat it, and it can be easily done in half an hour.

Ingredients: ordinary flour 300g, salt 3g, yeast 3g, egg 1 egg, milk 150ml, and proper amount of oil.

Practice: beat an egg into flour, add yeast and stir; Then pour in the milk, stir it and knead it into a ball by hand. At this time, the dough will be a little sticky, so dip it in oil and knead it. Finally, make the dough into a ball and it will be smooth. Coat the surface with oil to prevent water from evaporating. Just cover your hair. Don't knead dough, brush the chopping board with oil to prevent sticking, and don't use raw flour. Take out the dough and roll it directly into a cake with a thickness of 1 cm.

Divide the bread into small pieces and the dough into groups of two. Press the dough in the middle with chopsticks and clamp the two ends together. If you are afraid that the dough will separate when it is fried, add some water between the two pieces. Heat the oil, add 50% heat to the prepared fried dough sticks, turn them over a few times, and fry them on medium heat until they are fluffy and golden on both sides.

Fourth, apple milk cake

Snacks are a treasure house of vitamins. Not only is it nutritious, it tastes delicious, and it can definitely reach the taste of never getting tired of eating!

Ingredients: apple 80g, yogurt 130g, flour 40g, egg 1.

Practice: Peel the apple and break it into pieces. I used homemade old yogurt and prepared flour and eggs. Put the apples, yogurt and eggs into a blender, start the machine and beat them into a paste, pour them into a large bowl, and add flour to stir. Finally, all the materials are stirred into a flowing batter state;

Take a suitable container with good heat conductivity, spread oil paper on the bottom, brush oil around, pour in the stirred batter, seal the plastic wrap, poke holes in the plastic wrap with a toothpick, and steam in a steamer for 20 minutes; It's time to take it out and cut it into pieces Very sweet.

Five, black sesame pumpkin pie

Pumpkins are steamed in advance or treated in the microwave in the morning. Cooked pumpkin can be eaten easily in half an hour. It is sweet and brain-nourishing, and delicious!

Ingredients: pumpkin 250g, glutinous rice flour 250g, black sesame, coconut and sugar.

Practice: steam the pumpkin for later use. Put the pumpkin into a blender and add water, the ratio of water to pumpkin is 1:2, and start the machine to make it into fine pumpkin paste. Mix pumpkin paste with glutinous rice flour and make pumpkin into soft dough. Black sesame is ground into powder by a cooking machine, and black sesame powder, sugar and coconut are mixed into stuffing according to the ratio of 2: 2: 1. Tear off a piece of pumpkin dough, which is about the size of table tennis, make it into a bowl, add a spoonful of black sesame stuffing, wrap it up and directly press it into a cake with a thickness of nearly 1 cm;

Cookies are directly discharged into the pot, without brushing oil, and are burned slowly with small fire; When you see that the surface of the cake is brown, you can brush some oil and turn it over on both sides. When the cake bulges and falls, it will be cooked.

Breakfast staple food recipe 2 breakfast staple food

1, whole wheat bread

Many people are used to choosing bread for breakfast. In fact, the healthiest bread choice is whole wheat bread. Whole wheat bread is characterized by brown color, many small grains of wheat bran visible to the naked eye, rough texture, but fragrant. Because its nutritional value is higher than that of white bread, it is rich in crude fiber, vitamin E and minerals such as zinc and potassium, which is of great benefit to human body.

Step 2: eggs

Eggs were rated as "the most nutritious breakfast in the world" by an American magazine. The antioxidant content of an egg yolk is equivalent to that of an apple. Moreover, eggs contain more vitamin B2, which can decompose and oxidize carcinogens in the human body. Trace elements in eggs, such as selenium and zinc, also have anti-cancer effects. According to the analysis of human cancer mortality in the world, it is found that cancer mortality is inversely proportional to selenium intake.

Step 3: strawberries

Strawberry is rich in nutrition, containing fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids and minerals such as calcium, phosphorus and iron. In addition, it also contains a variety of vitamins, especially vitamin C. Every100g of strawberry contains 60 mg of vitamin C, which can activate cells and nourish the stomach.

4. Cooked meat

As we all know, eating meat can provide high-quality protein and high-energy fat, including some vitamins and minerals, which are closely related to the healthy growth, intellectual development and durability of our bodies.

Moreover, when raw meat is cooked, it will dissolve some flavor-forming substances. These flavor substances are extracts, which can promote appetite, increase the secretion of digestive juice, and facilitate the digestion and absorption of the stomach.

Moreover, eating a piece of meat for breakfast is more conducive to the consumption of the whole morning and has a great positive effect on maintaining energy.

5.bananas

In a busy living environment, people often don't pay attention to the nutrition of breakfast, but just eat casually. In fact, they want to have a healthy breakfast and don't want to bother. Why not have a banana? Bananas contain almost all vitamins and minerals, so you can easily get all kinds of nutrients from bananas.

Moreover, bananas contain quite a lot of potassium and magnesium, and potassium can prevent blood pressure from rising and cramping; Magnesium can relieve fatigue. It can maintain energy for a long time and support the work consumption in the morning.

6.spinach

We women should know that spinach is sacred in women's food. Its stems and leaves are soft, tender and delicious, and rich in minerals such as vitamin C, carotene, protein, iron, calcium and phosphorus. It has the functions of anti-aging and promoting cell proliferation, which can not only activate brain function, but also enhance youthful vitality.

The reason for eating breakfast.

1, skipping breakfast is easy to be obese. The study found that people who skip breakfast eat more in the other two meals and are more likely to choose junk food.

2, breakfast begins the metabolism of the day. Eating breakfast starts your metabolism for a day and helps your body adjust its food intake and control its weight.

3. Breakfast is delicious. At breakfast, you can enjoy high-energy food such as dessert and hot chocolate. Why not?

4, not eating breakfast is easy to be malnourished. If you don't eat breakfast, the human body can only use the nutrients stored in the body, which will easily lead to anemia and decline the body's resistance function.

Breakfast makes you feel happy. Healthy blood sugar levels make you less irritable. You need to keep your blood sugar level balanced, and breakfast can accomplish this special task.

6. Breakfast is the best time to drink coffee in a day. Only drinking coffee in the morning will not affect sleep and rest. So, use breakfast as an excuse to drink coffee.

7. Eating breakfast will make you concentrate. You need a healthy breakfast to stimulate energy and make your brain work normally. It is very important to keep a good brain, whether at work or in exams.

8. If you don't eat breakfast, you will get sick easily. Skipping breakfast means that you haven't eaten any food for 18 hours. This is very harmful to health and easily leads to digestive tract diseases, gallstones, elevated cholesterol and so on. For growing children, the harm is even greater.

9. Skipping breakfast will make you eat unhealthy food. Lack of a healthy and adequate breakfast to start the day will make you make wrong decisions about food in the following days. If you are half hungry, you are more likely to choose unhealthy fast food.

The main food recipes for breakfast daquan 3 nutritious and healthy breakfast recipes and practices 1: fig millet soup

material

fig

Sparerib 4 Liang

Millet scallop

working methods

1, clean figs.

2. Cut the ribs into pieces, clean them, rinse them with water, remove foam and blood.

3, pour into the pot, add figs, simmer for 3 hours.

4. Wash the millet and soak it in water.

5. After the ribs and figs are boiled, add millet and simmer for 30 minutes.

Nutritional and healthy breakfast recipe and practice 2: pumpkin spiced oil cake

material

Ingredients: pumpkin, common flour.

Seasoning: salt, peanut oil, spiced powder.

working methods

1. Peel and cut the pumpkin, and steam it in a steamer.

You can easily insert the pumpkin with chopsticks, which means it is cooked. Then turn off the fire to the minimum and press the pumpkin into mud with a big spoon. Don't turn off the heat just because you want to cook flour with hot pumpkin puree. Spiced flour cakes are delicious!

3. Add the hot pumpkin puree to the flour several times, and then stir it quickly with a spoon.

4. Stir the pumpkin and flour into a floccule, and turn the noodles into dough when the temperature is not hot.

Pumpkin contains a lot of water, so it must be supplemented several times. I like softer cakes, so I added more pumpkins.

5. Cover the dough with a wet cloth, and wake it 10 minute.

6. Then divide the big dough into several small noodles that you like, knead them round and flatten them.

7. Roll it into a thin big dough.

8. Brush the dough with a thin layer of oil and sprinkle with a layer of salt and spiced powder.

9. Then roll the dough into a cylinder.

10, roll the rolled noodles into strips and then roll them into circles.

1 1, press flat.

12. Finally, roll the cake to the thickness you want.

13. Brush a thin layer of oil from top to bottom (even if it is not brushed) for the preheated electric baking pan, put it in the biscuit and cover it.

14, 2-3 minutes later, when the electric baking pan is strongly steamed, turn it over, cover it 1-2 minutes until both sides are golden, take it out and slice it.

Nutritional and healthy breakfast recipes and practices 3: Apple millet porridge

material

Apple 1, millet 100g, water 1000ml.

working methods

1, the materials are all ready.

2. Wash the millet twice, peel and core the apple, and then dice it.

3. First put water in the pressure cooker, then add the millet, then add the diced apples, put the lid on the stove and boil it, then turn to low heat and cook for 20 minutes.

Nutritional and healthy breakfast recipes and practices 4: millet yam porridge

Ingredients: fresh yam, millet and sugar.

Exercise:

Wash and mash the yam, cook it with millet into porridge, then add some sugar and eat it on an empty stomach.

skill

Can be used for treating deficiency-cold of spleen and stomach, dyspepsia, and loose stool.