How can I make a nutritious breakfast in 15 minutes? In fact, it's not difficult. You might as well give it a try!
1__ Vegetable and Nut Soft Cake with Fruit Juice (family of three)
Raw materials:
① Crushed onion 50g, carrot 50g, zucchini 100g, cheese 30g, egg 1 piece, nut 50g, cucumber 1 root.
② 200g flour, 250ml milk (estimated amount) and 5g custard powder or starch.
③ 2 slices of bacon and 5g of olive oil.
④ Warm apple juice (with 2 slices of lemon)
2__ Fried rice with fragrant peas and hot milk
Raw materials:
300g of leftover rice, 50g of carrot 100g, onion, chilled peas 100g, papaya 150g, cheese powder 10g, 3 eggs, 50g of walnut or other nuts (crushed with a knife), chicken or fish sausage10g.
Hot milk 250ml
3__ Wheat germ, egg milk and sesame sauce bread with seasonal fruits and vegetables (a family of three)
Raw materials:
90g of wheat germ, 3 eggs, 720ml of milk, 30g of sesame paste, 6 slices of whole wheat bread, 6 slices of mosaic lettuce and 300g of kiwi fruit.
Bake the bread in a toaster until it is slightly crisp and yellow, spread sesame sauce, and sandwich fried eggs, lettuce leaves and kiwi slices.
Hot milk washed wheat germ
4__ Milk, fermented glutinous rice, fruit, glutinous rice balls and lying eggs
Raw materials:
Milk 1 bag, 2 tablespoons of fermented grains, eggs 1 piece, bananas 1 root, papaya 1 piece, boiled pearl glutinous rice balls 1 bowl, medlar 10, and a handful of tender peas.
Boil glutinous rice balls in hot soup with glutinous rice, add medlar and peas, turn off the heat, and add diced fruit.
5__ Simple semi-finished breakfast:
1, beef noodles:
Noodles, beef sauce, vegetables, radish, coriander.
2, vegetable meat wonton+vegetable and fruit salad
The vegetable meat wonton bought in the supermarket is cooked and mixed with a vegetable and fruit salad.
3, the meat bag in the supermarket+millet porridge and stir-fried mustard.
Boil the steamed buns in the pot of millet porridge, and cut the vegetables and fry them in another pot.
6__ My breakfast:
1, cereals: buns 1 slice, oatmeal 1 spoon.
2. Meat: 2 tablespoons of canned fish paste, fried eggs 1 piece.
3, beans: tomato _ beans 1 spoon, walnut kernel 2 pieces.
4. Vegetables: 3 rapeseed, 2 tablespoons cucumber, Korean spicy cabbage 1 spoon, and 8 slices of pickled ginger.
5, fruit: watermelon, imperial banana, grapes, pineapple ***3 two (for pouring yogurt, walnuts).
6. Milk: yogurt150ml, cheese15g. .
The pictures in this article are all from the internet, and I would like to express my gratitude to the author of the pictures!
2；
Everyone must know the importance of eating a good breakfast, but it is always forced by various subjective and objective reasons, so breakfast can only be done hastily. In fact, sometimes it can only be said that the stomach is full, which is really far from nutrition.
The importance of diet to our health is equivalent to that of fuel to cars. Cars can't run without fuel, but the machine of body is more complicated, and it won't go on strike immediately with regulation and coping mechanisms. We should pay enough attention to the matter of eating, and take it seriously. It is certain that this machine part of our body is not well matched!
(The picture shows my holiday breakfast in recent days)
What should a good and nutritious breakfast include? Carbohydrates, high-quality protein (eggs, bean products and milk are recommended in terms of operational feasibility), vegetables and fruits. If it is convenient to add meals during work, fruits can be eaten between brunches.
To make breakfast in a limited time, we should pay attention to making full use of the time simply, quickly and reasonably. At home, it is best to prepare some steamed buns, steamed buns and cooked sweet potato taro on weekends or the night before. If you cook porridge, soak rice in advance and simply process the dishes to be cooked the next morning for later use.
Examples of breakfast that can be basically done in 20 minutes:
1. Super practical version: fried rice with vegetables and eggs, a glass of milk (soybean milk) and an apple.
A bowl of leftover rice, an egg, diced vegetables such as carrots, cucumbers, onions, tomatoes, etc.
2. Oat milk, a boiled egg, steamed buns (steamed bread or sliced bread) and a vegetable salad.
Boil the milk to brew the pressed oatmeal, or brew the oatmeal with a small amount of boiling water and then add the milk. You can put some seasonal fruits and vegetables in the vegetable salad, and it is best not to put salad dressing, and you can change it into simple seasoning such as lemon juice.
3. Miscellaneous cereal porridge, a salad, an fried egg, a taro or a sweet potato.
If the rice cooker has an appointment function, you can safely cook beans and lotus seeds that are not easy to cook. If you can't make an appointment, cooking porridge is relatively time-consuming, and it will be too late if the time is tight. Millet porridge and oatmeal porridge are faster. Cold salad can be broccoli, shredded tofu, cucumber, etc.
4. Fried steamed bread slices with egg liquid, tomato and egg thick soup (green vegetable and bean curd soup)
I usually do this if I have leftover steamed bread at home.
5. Western-style way of eating: light fried bread with fried eggs, tomatoes, lettuce, etc., a glass of milk.
Hot noodle soup is also possible. Add vegetables, eggs or appropriate amount of meat. If you have a good non-stick pan, you can also bake egg cakes or even spread pancake fruit. If the pancake fruit is spread to perfection, there is another way to get rich.
In fact, it is not so difficult to cook a nutritious breakfast in the limited time in the morning. When you plan to do it, you have already solved more than half of the problems. After a little thought and summing up some experience in practice, you are not far from the expert of fancy breakfast! If you spend more time, there will be more possibilities!
The author is a registered dietitian in China, Jing Wong. The national third-class public dietitian clearly knows how to eat with me.