Starting the morning with breakfast is a good start to the day. Delicious balanced food fills the body with benefits and sets the right mood for the whole day ahead. The ideal morning meal should include proteins, fats and carbohydrates.(1) Recipes for a healthy diet.
At the same time, too fatty, sweet or dense breakfast can cause a backlash — instead of a charge of energy, we get heaviness in the stomach, a bad mood and a feeling of fatigue. It is important not to overeat in the morning, leave some of the food for a snack after a couple of hours. And, no matter how difficult it may be in a constant rush mode, still try to balance the diet.
The productivity and efficiency of a person depends on a full and nutritious first meal. In the morning, it is important to recharge the body with energy.
A healthy diet should meet the following criteria:
Enough calories.
The right ratio of nutrients.
The correct frequency of reception.
Eating without haste.
#1. Potato tortillas. Recipes for a healthy diet.
Use freshly mashed potatoes to make fragrant potato tortillas with green onions. These yeast-free tortillas do not contain dairy products and gluten, but are soft and easy to cook!
Ingredients for 3 servings:
medium-sized potatoes 14.20oz
flour (chickpea, soy, corn) 5.29oz
baking powder 1 teaspoon
salt to taste
parsley (dry) 2 teaspoons
turmeric 1 teaspoon
olive oil 2 tablespoons
chopped green onions 1/2 cup
Instruction:
Cooking time is 30 minutes
Boil the potatoes in salted water until tender, then drain, let the potatoes cool and peel them. After cooking and peeling, the potatoes should weigh about 14.20oz. Make a puree.
Add flour, baking powder, salt, nutmeg, vegetable oil and green onions. Mix with a spoon first, and then knead the dough with your hands. You will need to add a little more flour until the dough stops being sticky.
Divide the dough into 6-8 pieces and roll them into balls. You can cook 8 small and thinner tortillas or 6 larger and thicker ones. It is most convenient to roll out the tortillas between two sheets of parchment paper.
Lightly oil a large non-stick frying pan and heat it over medium heat.
Fry the tortilla over medium heat for about 2-4 minutes, then turn it over and cook for another 1-2 minutes. Place the cooked tortilla on a plate and cover it with a kitchen towel. While one tortilla is cooking, you can roll out the next ball of dough and repeat the process.
Brush the finished tortillas with a small amount of garlic olive oil, sprinkle with fresh herbs!
#2. Stuffed avocado. Recipes for a healthy diet.
An interesting and easy-to-prepare breakfast!
Ingredients for 2 servings:
ripe avocado 2 pieces
of cooked quinoa 1 cup
cooked black beans 1/2 cup
red bell pepper, chopped 1/2 piece
red onion, diced 2 tablespoons
fresh coriander, chopped 2 tablespoons
For refueling:
Juice of one lime
olive oil 2 tablespoons
agave syrup (or your favorite sweetener) 2 teaspoons
dijon mustard 1 teaspoon
salt and pepper to taste
Instruction:
Cooking time is 30 minutes
Cut the avocado in half and remove the stone.
In a medium-sized bowl, combine quinoa, black beans, bell pepper, red onion and fresh cilantro. In a small bowl, mix the ingredients for the dressing.
Combine the quinoa mixture with the dressing and mix well. Place the resulting mixture on the avocado halves. Enjoy your meal!
#3. Homemade granola. Recipes for a healthy diet.
Homemade granola made from natural ingredients is a great breakfast or snack in combination with vegetable milk!
Ingredients:
dates soaked (in 1 cup of water) 15 pcs
agave syrup 3 teaspoons
sliced large apple 1 piece
pumpkin seeds (soak for 3 hours, then drain and rinse) 1 cup
sunflower seeds (soak for 3 hours, then drain and rinse) 1/2 cup
almonds (soak for 4 hours, then drain and rinse) 1 cup
walnuts (soak for 3 hours, then drain and rinse) 1 cup
dried goji berries 1/3 cup
dried raisins 1/2 cup
freshly squeezed orange juice 2 tablespoons
orange peel (from one large orange) 2 tablespoons
vanilla extract 1 tablespoon
Instruction:
Cooking time is one hour
Place the dates, ½ cup of water, agave syrup, apple, orange zest, orange juice, vanilla extract, and imindal salt in a food processor or powerful blender. Stir until smooth. Transfer the mixture to a large bowl and set aside. Place pumpkin seeds, walnuts and sunflower seeds in a food processor and mix several times until coarsely ground. Combine both mixtures and mix. Add goji berries and raisins. Place the mixture on a dehydrator tray and dry at 113F until ready.
#4. Vegetable roll with hummus
A crispy roll made from the most natural ingredients!
Ingredients:
Curly cabbage or kale 10 sheets
of hummus 1 cup
cucumber 1 piece
carrots 1 piece
chopped red pepper 1/2 piece
mango 1/4 piece
chopped avocado 1/2 piece
seeds (sunflower, pumpkin ) 2 tablespoons
arugula sprouts 1/2 cup
Instruction:
Hummus is very tasty, but also healthy, Chickpeas are extremely rich in protein, fiber, antioxidants and vitamins.
For the hummus, place chickpeas, peeled garlic, and sesame paste in a bowl. Squeeze the juice out of the lemon. Whisk with a blender until smooth. Season with ground cumin and salt to taste. Bring it to the desired density with drinking water.
Peel the carrots and onions. Cut carrots, sweet peppers and cucumbers into thin strips, onions with feathers, red cabbage thinly. Peel the mango and remove the stone, cut into cubes.Rinse the cabbage leaves and put them on a towel. Place the cabbage leaf on the work surface. Spread the hummus all over the sheet.
Put all the ingredients on a cabbage leaf and wrap the edges to make a roll. It turned out very tasty. Roll the cabbage leaf into a tight roll, starting with the thin part. Cut off the rough part. Cut the roll in half, holding a sharp knife at an angle. Put the rolls on a plate.
#5. Baked eggplant with filling. Recipes for a healthy diet.
A delicious and unusual breakfast for every day.
Ingredients for 2 servings:
eggplant 2 pcs.
tomatoes 4 pcs.
hard cheese 14.20 oz
garlic 3-4 cloves
herbs 1.76oz
lemon juice to taste
sugar 1 teaspoon
salt to taste
pepper to taste
olive oil to taste
Instruction:
Cooking time is 45 minutes
Cut the eggplant lengthwise into plates, without cutting to the end. It should turn out something like a “fan”. Rub each plate with salt and pepper. Cut some of the cheese into slices, cut two tomatoes into circles.
Put 2-3 slices of tomato and 2 slices of cheese between the strips of eggplant. Place the stuffed eggplants in a baking dish.
Pour boiling water over the remaining two tomatoes and peel them. Then cut them into small cubes and put them in a frying pan with vegetable oil. Add the chopped garlic, a little sugar, salt and lemon juice. Mix everything and put it out a little.
Pour the prepared eggplants with the resulting sauce. Bake at 356F for about 20-25 minutes. After that, sprinkle grated cheese on top and bake for about 5 more minutes. Enjoy your meal!
(1) – 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.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986439/
