Breakfastis the main meal, after all this is the first meal after a night break, and it charges us with energy for the whole day. If you are looking for simple and quick recipes in preparation, which, in addition, are also useful, we suggest looking at our recipesbreakfastand choose what you like.
Sandwich of avocado and fried eggs
Sometimes the easier, the better. For this recipe, you will only need:
- 2 slices of whole grain bread, slightly toasty
- ½ peeled and sliced avocado
- Salt and pepper to taste
- 2 eggs
- Olive oil.
- Putavocadofor bread, a little salt and pepper.
- In a frying pan cook eggs from two eggs.
- Put the eggs over the avocado and cover with the second piece of bread.
Hot cupcakes with blackberries from whole wheat flour
The ideal breakfast recipe for Saturday morning, when you want to eat something nutritious, tasty and safe for the figure. After all, we added oat flakes to the dough, which contain a lot of fiber needed for a good breakfast. To prepare for 12 cupcakes, you will need:
- 1 ¼ cup instant oat flakes
- ½ cup whole-grain flour
- 3 tablespoons brown sugar
- ½ teaspoon baking powder
- ¼ teaspoon soda
- 1 pinch of salt
- 1 cup of milk whey
- 1 egg
- 1 egg white
- 1 teaspoon melted butter without salt
- 1 teaspoon grated lemon zest
- 1 cup of fresh blackberry or cowberries
- ½ cup maple syrup.
Mix oatmeal, flour, sugar, baking powder, soda and salt in a bowl.
In another bowl, mix the serum, eggs, egg white, butter and lemon zest. Then add the prepared oat flakes there and stir to a homogeneous consistency.
Add the blackberries to the dough and mix gently with a silicone spoon, then put in a refrigerator for 30 minutes.
Preheat the oven to 200 °, grease the pan with vegetable oil and divide the dough into 12 equal parts..
Put the baking tray in the oven and cook for 3 minutes until the first bubbles appear.
Turn the muffins over so they are baked on the other side.
When cupcakes are ready, before you serve them on the table with maple syrup.
Banana smoothie with peanut butter
Smoothiesare the perfect choice for any time of day. For this recipe it is enough to grind one frozen banana and beat it with two teaspoons of peanut butter, one cup of almond milk and a couple of ice cubes. You can pour it into a container to take with you to the gym, or have breakfast on the way to work.
Yogurt with fruit
One of the most simple, useful and tasty breakfast options is yogurt with fruit. Mix in a bowl of natural low-fat yogurt and fresh fruit. If you are a diabetic, be attentive, this breakfast can raise your blood glucose level.
If you want to try something from Mexican cuisine, but you do not know if it's a good idea - it's quite a fatty food, this option will surprise you. For one serving you will need:
- Vegetable oil in spray
- 2 eggs
- 2 whole-grain tortilla
- ¼ cup low-fat cheese
- ¼ cup cooked beans
- Sauce to taste.
- Suck the frying pan with vegetable oil.
- Fry the eggs in hot oil.
- When the fried eggs are ready, undress it and put it on the tortilla.
- Add the grated cheese over the eggs.
- Divide the beans into two pieces and put it over the cheese and eggs.
- Wrap the tortilla in a tube and cook in the oven for 30 minutes.
Perfect breakfast is easy
All these breakfast recipes are very nutritious, since they contain elements from each group of foods. It is very important to monitor the portion size to avoidimbalance in nutrition.