Breakfast is the most important meal that should not be neglected. Breakfast helps you concentrate better and remember information. A healthy and balanced breakfast.
Why have breakfast?
A balanced breakfast is not just the first meal. It plays an important role and performs such functions:
Recuperation. Proper morning meal restores energy resources spent overnight, replenishes energy reserves.
Proper metabolism. Food consumed in the morning not only gives a feeling of satiety, but also triggers metabolic processes – proper absorption and consumption of fats, carbohydrates, and proteins. Digestive enzymes that process minerals and vitamins are also synthesized in the morning.
Weight control. By having breakfast, you get rid of the feeling of hunger for the next few hours, that is, before lunch. This helps not to snack and, accordingly, not to overeat during the day. That is, the risks of weight gain and obesity are significantly reduced.
Normalization of sugar levels. During the night, the amount of glucose in the blood decreases. Glycogen reserves, which are necessary for strengthening and proper muscle function, decrease and deplete. Without breakfast, you risk feeling muscle weakness. Glucose is also needed for normal brain activity – thinking, the ability to concentrate, and remember.
Cheerfulness, good mood. A healthy breakfast is the right start to the day, because it invigorates, gives positive thoughts, and sets you up for productive work or an active and pleasant rest.
Good digestion. Eating after waking up, you start the work of the stomach and intestines, normalize stools, and prevent constipation or discomfort, pain, and heaviness in the abdomen.
#1. Warm salad with squid. A healthy and balanced breakfast.
A great option for a light breakfast. A warm salad with squid and vegetables will certainly delight you with a harmonious combination of taste and benefits. Squid meat is easily digested, so this dish is perfect for dinner.
Ingredients for 3 servings:
squid fillets 3 pcs.
onion 1 pc.
garlic 1 clove
ginger root 1 teaspoon
bell pepper 1 pcs.
cherry tomatoes 5 pcs.
avocado ½ pcs.
fresh cilantro 5 sprigs
soy sauce 3 tablespoons
olive oil 2 tablespoons
Instruction:
Cooking time is 20 minutes
We clean the squid from the insides and the film. Put a pot of water on the heat and bring to a boil. Put the squid in boiling water and boil for 3 minutes (after boiling). We put it in a colander and let it cool down.
Fry finely chopped ginger and garlic in olive oil. Add the onion, bell pepper and fry for 10 minutes. Add the spinach and keep for a couple more minutes. When roasting vegetables, do not forget to stir occasionally.
We put the fried vegetables in a salad bowl, add chopped avocado, cherry halves and greens to them.
In the same pan, after the vegetables, fry the squid with half the soy sauce.
We send the warm squid to the vegetables, add the remains of the sauce and sprinkle with sesame seeds.
Put a lettuce leaf on a plate, spread a warm salad of squid and vegetables on top. Pour the sauce over the salad and sprinkle with sesame seeds. The salad is ready.
Enjoy your meal!
#2. Healthy pizza in a frying pan. A healthy and balanced breakfast.
A great alternative to regular pizza. Fast, tasty, bright! Kefir pizza turns out to be very tasty. You need to eat right away – with fervor, with heat. Pan pizza is a delicious, quick breakfast for the whole family.
Ingredients for 3 servings:
Oat flakes 3.53oz
kefir 1/2 cup
chicken eggs 1 pc.
For the sauce
sour cream 1 tablespoon
mashed tomatoes 1 tablespoon
For the filling, peeled shrimp 3.53oz
cherry tomatoes 8 pcs
pizza mozzarella 3.53oz
arugula to taste
Instruction:
Cooking time is 30 minutes
Mix all the ingredients for the base with an immersion blender and let stand for 5 minutes, then pour into a hot frying pan, and distribute evenly.
Fry over medium heat to take the bottom, then turn it over, grease with sauce, spread the filling, top with cheese, cover with a lid, and wait 5 minutes until the cheese melts. Next, open the lid and fry for 10 minutes on the slowest heat. We determine the readiness of the pizza by the cheese – it should melt well.
#3. Zucchini pancakes. A healthy and balanced breakfast.
To improve your diet, you absolutely do not need to radically change anything. Often it’s enough just to add something healthy to a less healthy recipe, and we have a healthy dish in front of us. Zucchini is a wonderful product for a healthy diet.
To make the zucchini less noticeable, just grate them on a fine grater and add them to the dishes.
What are the benefits of zucchini:
#1. They contain vitamin A and beta-carotene (the latter is needed for vision and protection from age spots).
#2. Rich in vitamin K1 — it is important for blood clotting.
#3. They also contain folic acid and a lot of potassium. Potassium is necessary for the normal functioning of the heart and participates in the regulation of acid-base balance.
Ingredients (for about 12 pancakes):
large potatoes 2 pcs
medium zucchini 1 pc
eggs 2 pcs
oatmeal (gluten-free) 5 tablespoons
buckwheat flour (gluten-free) 7 tablespoons
dill (chopped) 4 tablespoons
garlic 4 cloves
salt and freshly ground black pepper — to taste
frying oil (unrefined).
Instruction:
Cooking time is 30 minutes
Peel the potatoes and grate them on a coarse grater. Grate the zucchini too, but together with the peel. Add the eggs and garlic squeezed out with a garlic press. Mix well and add finely chopped dill, oat flakes and flour. Mix well and let the “dough” stand for 5 minutes — the zucchini will give water during this time.
If the “dough” turned out to be too thin, then add more flour and / or oat flakes. There should be no water in the dough after mixing, and we use flour together with flakes as a thickener.
Attention: The amount of flour and flakes will be different for everyone, since the varieties of zucchini and the amount of water in them vary. The recipe indicates the approximate amount of these ingredients.
Heat the oil in a frying pan. You can use cold-pressed rapeseed, olive oil. Bake the zucchini pancakes over medium heat, spreading them with a tablespoon in a frying pan. It is better to make the pancakes flatter — this way they roast faster and better without burning. Fry over medium heat on 2 sides until tender. That’s it, the squash pancakes are ready! Enjoy your meal!
What are the healthiest breakfasts? A healthy and balanced breakfast.
It is good to eat such products in the morning:
Chicken or quail eggs: boiled, baked (they can also be fried, but not very often). Examples are scrambled eggs, omelet.
Cereals: corn, rice, oats, wheat, rye, barley, millet. They can be used to prepare cereal bars, porridges, granola, muesli. Bran and whole grain bread are very useful.
Fermented dairy products of medium fat content. These are cottage cheese, hard or soft cheeses (cottage cheese, ricotta), yoghurts.
Fresh or heat-treated vegetables: tomatoes, bell peppers, cucumbers, pumpkin. They can be added to sandwiches, added to scrambled eggs or omelets, put in salads.
Chicken and turkey fillets. It can be boiled or baked and eaten with vegetables or as a sandwich with whole grain bread.
Nuts. Walnuts, cedar nuts, peanuts, cashews, hazelnuts, pistachios, almonds, pecans are useful.
Fish, especially red sea fish, for example, trout, salmon, pink salmon, salmon. Lightly salted or baked is suitable.
Fruits, dried fruits: oranges, apples, pears, bananas, apricots, dried apricots or raisins.
Berries: both dried and fresh. Currants, cranberries, raspberries, strawberries, and cherries are useful. All this can be added to porridge or cottage cheese.
US National Library of Medicine; Breakfast in Human Nutrition: The International Breakfast Research Initiative; Michael J. Gibney, Susan I. Barr, France Bellisle, Adam Drewnowski, Sisse Fagt, Barbara Livingstone, Gabriel Masset, Gregorio Varela Moreiras, Luis A. Moreno, Jessica Smith, Florent Vieux, Frank Thielecke, and Sinead Hopkins. Published online 2018 May 1.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986439/
Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/
I offer:
Evaluate current meal plans and give general recommendations.
Individual consultations.
Making individual meal plans.
Recommend gradual dietary changes and consistent dietary practice.
Discuss the importance of balanced macronutrient intake.
To offer recommendations on eating behavior.
Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.
