Please give me some breakfast recipes.

What does a dietitian have for breakfast?

Living in a busy metropolis, most people can use many excuses, such as sleeping late and not being ready, as reasons for not eating breakfast. So, let's see how nutritionists arrange and prepare their own breakfast. Perhaps it can provide reference for many white-collar workers or parents. The method is very simple, that is, make sandwiches and drink milk, cook boiled eggs or marinated eggs the night before, cut them in half, slice the cucumber, wash the cherry tomatoes, and put the eggs/marinated eggs, sliced cucumbers and cherry tomatoes directly in two pieces of bread the next morning. For children, turn the shrimps in the microwave oven upside down and put them in the sandwich, which not only supplements calcium, but also supplements protein. It is salty and refreshing. If you want to season, you can also put some ketchup. The whole journey takes no more than 10 minute, but all the nutrients are available. If time is still not enough, you can make sandwiches the night before and put them in the microwave in the morning. A glass of milk and a sandwich can be eaten by children in less than 10 minutes.

Need to be reminded that it is best to drink a cup of warm water after gargling and before eating to supplement the water consumed in one night.

Various collocation methods of nutritious breakfast

Of course, breakfast choices can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.

1, milk+vegetable bag/meat bag+vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.

2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning.

3, hypoglycemic milk cereal: first wash the cereal with boiling water, then add milk. This collocation is more suitable for people with high blood sugar or diabetes family inheritance.

Spring is the season when children grow and develop vigorously. Many children have lunch at school, and the richness is difficult to guarantee, so the role of breakfast is particularly important. Experts call on all parents to be diligent, get up a quarter of an hour earlier, prepare a nutritious breakfast for your child, and let him "get out quickly with the wind".

Recommended breakfast recipes for a family of three.

Monday: 3 bottles of milk (227 ml each) with 90 grams of grain, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 30 grams of 3 slices of cheese).

Tuesday: 3 bottles of milk, 3 rolls of bread (50g each), 3 cakes (25g each), pears 1 piece (150g).

Wednesday: 3 bottles of yogurt (600g), 3 fried eggs (25g for each egg and 75g for wheat flour), big apples 1 piece (150g).

Thursday: 3 bottles of milk (227 ml each), 90 grams of grain, 3 meat buns (50 grams each) and 3 bananas (300 grams each).

Friday: Three bottles of milk, three sandwich breads (each containing two pieces of bread 50g, two pieces of lettuce 50g and chicken breast 20g), three pancakes 50g and three oranges (150g).

Saturday: rice porridge (japonica rice 100g), 3 fried eggs (120g), 3 steamed dumplings (75g), 3 vegetable packets (150g) and 3 bottles of yogurt (600g).

Sunday: 3 bottles of milk (227 ml each) with 90 grams of grain, 75 grams of ham sausage, 3 pieces of breakfast bread (50 grams each) and 3 bananas (300 grams).

Tips for healthy breakfast

1. Eating breakfast after getting up is prone to indigestion, and it is generally better to eat it 20 to 30 minutes after getting up.

People who are used to getting up early can arrange breakfast after 7 o'clock.

Don't eat too fast just because you are in a hurry, so as not to damage the digestive system.

Breakfast should also be timed, otherwise it will affect digestion and absorption.

The food eaten after breakfast cannot replace breakfast, so it is unscientific to skip breakfast by adding meals.

6. Parents' role models are very important. Only when parents take the lead in eating nutritious and healthy breakfast can children develop good breakfast habits.

Continental breakfast menu:

1. Fruit or juice

This is the first breakfast. Fruit juice can be divided into canned fruit juice and freshly squeezed fruit juice. Another is to add water to the dried fruit and cook it with low fire until the soup is completely evaporated. The fruit is rich and soft, and it is placed in a plate and scraped and scooped with a spoon.

Common juices are as follows:

fresh juice

Grapefruit juice Grapefruit juice

Tomato juice

Orange juice orange juice

Pineapple Juice

Grape Juice

Apple juice apple juice

Guava juice sweet pomegranate juice

Papaya juice papaya juice

V-8 canned fruit juice comprehensive vegetable juice

Fresh carrot juice

Mixed vegetable juice

Canned fruit juice

Peach and peach in syrup

Honey apricot

Ficus carica with honey sauce

Pear with honey juice in syrup

Honey loquat dew

Iced fruit cup assorted fruit cup

Stewed dried fruits

Stewed figs

Stewed plums

Stewed peaches

Braised preserved apricots

2. cereals

Cereal foods made from corn and oats, such as corn flakes, rice chips, rye chips, puffy rice, wheat and cereal, are usually added with sugar and chilled milk, and sometimes sliced bananas, strawberries or raisins.

In addition, there are corn flour or corn porridge for customers to change their tastes and add milk and sugar to taste.

Step 3 toast and bread

Toast is usually brown. Pay attention to the difference between buttered toast and buttered toast. Toast with butter means that when served to guests, toast and butter are separated. Buttered toast means buttering toast before serving it to guests. Most coffee shops in America serve this buttered toast.

In addition, there are all kinds of cakes for guests to change their tastes. Be careful not to fork when eating. Hold it in your hand, spread it with butter, strawberry jam or orange peel, and take a bite.

Common ones are:

Corn bread corn bread

Ordinary muffin (hot, cut horizontally in the middle and coated with butter, jam, honey or sugar juice)

Corn muffin. Corn muffin.

Scone

Cookies. Cookies.

Croissant Croissant (English name is crescent roll)

Waffle embossed omelet (can be coated with butter or maple syrup and cut with a fork)

Glazed donuts, sugar-coated donuts (eating donuts by hand)

Chocolate doughnuts. Chocolate doughnuts.

Jam doughnut

Ordinary doughnut doughnut

Sugar doughnut sugar doughnut

Buckwheat pancakes Buckwheat pancakes (generally there are three or four pieces. When eating, melt the butter on the hot pancake, then coat it with maple honey, and eat it with a fork while cutting)

Maple syrup hot cake maple syrup pancakes

French toast French fried eggs are coated with slices of bread (this is toast dipped in eggs and milk, fried in a pan into toast with yellow sides, and coated with jam or juice made of salt and pepper when eating)

Cinnamon roll cinnamon roll

Miniature Danish rolls Danish flower rolls

Hot Danish rolls with butter and hot baked Danish rolls.

4. drinks

Refers to non-alcoholic beverages, such as coffee or tea. The so-called white coffee refers to coffee with cream, that is, café au lait in French, which is less harmful to the stomach. Coffee without cream is called black coffee.

In foreign countries, tea generally refers to black tea. If you want green tea, you must specify green tea. Coffee and black tea for breakfast are not limited.

China grass meal menu:

1。 Noodles noodles

2。 noodles in soup

3。 chow mein

4。 dried noodles

5。 Porridge; Porridge: rice (or millet) porridge

6。 soya milk

7。 Diarrhea of bread; steamed bread

8。 Steamed flower rolls

9。 thin pancake

10。 Pie patty

1 1。 Clay oven rolls