1, ingredients: whole wheat bread, two eggs, a lettuce, a little low-fat salad dressing, a tablespoon of fruit yogurt and a bowl.

Whole wheat bread can be prepared the night before. I like to remove the hard edges (it doesn't matter if I don't go). Everything is double-decked and the lettuce is clean.

In the morning, just break the eggs, add a little salt, spread them into egg skins in a pan, put a layer of lettuce leaves on the bread, spread low-fat salad dressing, put the egg skins on it, and so on, and it can be finished in two minutes. With homemade fruit yogurt, it is simple, nutritious and delicious, and absolutely healthy. It won't grow meat!

2, raw materials: white toast, two pieces of broken dark chocolate, a spoonful of cooked walnuts, a spoonful of peanut butter, two spoonfuls of boiling water, 200 ml.

It's cold, and sometimes you need to eat high-calorie DD to resist the cold. Dark chocolate is low in fat and high in calories. Nuts are rich in lecithin, minerals and trace elements, so it is good to eat them every day.

Just a little. A few small tomatoes will be more perfect for breakfast.

Two pieces of white toast, one with crushed dark chocolate, and then baked in the oven at 170 degrees for 3 minutes, and then took out and sandwiched with ripe walnuts.

3, raw materials: one white toast, two eggs, one water, the right amount of salt, a little red dates, one longan, one donkey-hide gelatin, one tablespoon of early oatmeal, one tablespoon of hot water, 200ML.

Because I am particularly afraid of cold in winter, my hands and feet are cold. Ejiao has many functions such as enriching blood and nourishing yin, moistening dryness and stopping bleeding. Jujube is not only nutritious, contains many vitamins and organic acids, but also has a good edible effect.

Fruit. Longan is warm and sweet, which is beneficial to heart, spleen and qi and blood. When it is cold, my mother makes me eat donkey-hide gelatin, red dates and longan every day. I ate it all winter last year, and the effect was good. I will continue to eat this year.

Crush colla Corii Asini, put it in a large porcelain bowl, add appropriate amount of yellow wine, cover it and leave it overnight. Pour Ejiao into a small pot, add appropriate amount of water, then add soaked red dates, longan and brown sugar, and stew while cooking.

Stir until the donkey-hide gelatin is completely melted. The donkey-hide gelatin cooked in this way has no fishy smell at all, and it is a bit troublesome to cook. I cook more in the refrigerator every time, dig a spoonful of hot water every morning and drink it, and sometimes I cook it again.

Put some oatmeal in hot water, then put it in the microwave oven for 30 seconds to make it delicious and nutritious-red dates, longan and gum porridge.

The second category, breakfast omelet.

material

A big egg 1

B salt 1/4 teaspoons

C water 230 ~ 240g (240ml measuring cup full)

D medium gluten flour120g (one cup after sieving)

E Taibai 1 tablespoon (sifted)

F the number of eggs

G The appropriate amount of chopped onion is about 1/3~ 1/2 cups.

Exercise:

1. Beat the eggs, add water and salt and mix well.

2. Add flour and white powder to (1) and make it a dilute paste of water and water. Stir well with an egg beater. Cover with plastic wrap and put it in the refrigerator for more than 20 minutes.

Don't touch the pot when heating. (Use low calories). Apply a little salad oil. Scoop a spoonful of batter. Use a big wooden spoon (flat bottom) to push the batter thin. It's too strong and tasteless. Although the batter will spread, you still need to push the pancake again to soften it. ) fry until translucent. Turn over and continue frying for a while. Scoop it up and put it on a plate.

4. Stir an egg slightly. Lubricate the pan with a little oil (if there is still oil in the pan, there is no need to add oil). Sprinkle 1~2 spoonfuls of chopped green onion first. After a few seconds, pour in the egg juice. Level it with a big wooden spoon. When the cake is almost cooked but the surface is not completely solidified, spread out the cake crust. Roll up the omelet before you take it out. Dip in soy sauce and Chili sauce while it's hot.

KO remarks:

1. Don't be afraid to push the batter too thinly when making pancakes. The cake tastes bad because it is too thick. The thinner, the more tender. Frying time is shorter.

2. The onion in the photo is added to the cake paste. First, heat the oil → sprinkle the onion → scoop the cake paste.

3. The recipes refer to some China cookbooks and recipes provided by the users of the Science Exhibition, and are slightly modified. The color of the batter is yellow, not as white as the omelet batter on the breakfast omelet stand, but the finished product is tender and tender! The batter will become tender only if it is pushed thin.

Here are some common breakfast recipes:

A cup of skim milk, two slices of whole wheat bread and a tomato.

Two: A bowl of tremella lotus seed porridge and a sandwich made of low-fat cheese, lettuce and bread ham.

Three: a bowl of small wonton and a spiced tea egg. Breakfast staple food: cereal such as cereal or cornflakes is preferred, because they contain proper amount of protein, vitamins and minerals, followed by foods rich in cellulose.

Here are some recipes for nutritious breakfast:

( 1)

Dried porridge with celery and bean curd wrapped in minced meat and bean paste.

Porridge with minced meat: japonica rice, glutinous rice, minced meat, spinach and carrots.

Bean paste bag: flour, red bean paste, preserved fruit, lard.

Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms.

(2)

Oatmeal porridge, vegetable meat buns, assorted pickles.

Oatmeal porridge: oatmeal, shredded ham, carrot powder and coriander.

Vegetable meat buns: flour, minced meat, sauerkraut, dried bean curd and mushrooms.

Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc.

(3)

Black date porridge, fresh meat steamed stuffed bun, Jiangdou Gan.

Black date porridge: japonica rice, glutinous rice, Mayan dates, walnuts.

Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms.

Dried chicory bamboo shoots, dried bean curd, carrots and mushrooms.

(4)

Preserved egg porridge, jam bag, minced Chinese cabbage.

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

Jam bag: flour, jam, walnuts and milk.

Sauerkraut: Sauerkraut, minced meat, potatoes and carrots.

(5)

Wonton with vegetable meat, gingko cake and quail eggs.

Wonton with vegetable meat: flour, minced meat, sauerkraut, mushrooms and ginger.

Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnut and raisin.

Quail eggs: quail eggs, mung bean sprouts, shredded green peppers.

(6)

Milk and fruit soup, fresh meat, diced beef and potatoes.

Milk custard: milk, apples, oranges and raisins.

Fresh meat balls: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots and ham.

Diced beef and potatoes: beef, potatoes, carrots and peppers.

Here are some suggestions for breakfast:

Soymilk shops sell sesame cakes, fried dough sticks, egg cakes, radish cakes, fried dumplings and so on. All of them have the problem of high oil content. The reason why the sesame seed cake tastes crisp and delicious is that a lot of oil is added when making it. A sesame cake has about 230 to 250 calories, of which about 25% comes from fat. In addition, soybean milk is also a medium-fat food, and the fat content in this combination is really high.

Suggestion: It is best to eat this type of breakfast at least once a week, and the lunch and dinner on that day must be as light as possible. Don't eat fried, fried or fried food.

Bread and milk family

Many people often eat pineapple bread, red bean bread and cream bread for breakfast, and then drink a bottle of milk, sometimes with coffee. Because it is convenient and easy, many families use this mode to eat breakfast.

Suggestion: Children and adults over two years old can drink low-fat milk or skim milk to reduce the total fat intake in one day. If you have time, prepare some lettuce, tomatoes and cucumbers to eat with bread, and the nutrition will be more balanced.

Zhoucaizu

Porridge dishes are mostly for the elderly. Compared with this breakfast, the fat is not too high, but nutritionists believe that pickles and tofu porridge have low nutritional value, too salty and too high sodium content.

Suggestion: A bowl of slightly thicker porridge is only about half a bowl of dry rice, so it is recommended to eat 2 to 3 bowls at a time, otherwise it is easy to feel hungry before noon. You can eat boiled egg porridge or lean meat porridge.

Breakfast shop zu

Many office workers often buy a hamburger while waiting for the bus. Nutritionists think they may have eaten too much oil. Many people drink milk tea as milk, which is wrong. The ideal choice is to mix it with low-fat milk.

Suggestion: You should eat 3 dishes of vegetables (about half a catty) every day. Because there are few such breakfast vegetables, you should supplement them at lunch and dinner.