With breakfast, the energy of the day is born. Breakfast is the first and most important meal, as it starts the day. The benefits of delicious and savory recipes for health.
Healthy breakfasts set you up for a great morning: breakfasts tend to have more protein and less sugar. Therefore, they stimulate muscle growth and energy expenditure without raising blood sugar levels. Skipping the first meal of the day is associated with weight gain and an increased risk of type 2 diabetes. Your body is most sensitive to insulin at the beginning of the day, so you are best able to digest the food you eat at this time.
(1) – “Try these 4 tips for creating your own energy-boosting breakfast:
Choose whole grains. High-fiber, whole-grain cereals and breads can help keep your blood sugar on an even keel and avoid a mid-morning energy crash. With the hundreds of types of cereal on the market, bran cereal, bran flakes, and steel-cut oatmeal are typically the healthiest bets. To choose the healthiest breakfast cereal, read the label and look for:
5 grams or more of fiber per serving
less than 300 milligrams of sodium per serving
less than 5 grams of sugar per serving
whole grain as the first item on the ingredient list
Include protein. Yogurt is a good choice; Greek yogurt has more protein than regular yogurt. Eggs (up to one a day) are okay for healthy people. Although yolks are high in cholesterol, eggs have proteins, vitamins, and other nutrients and don’t appear to increase the risk for developing heart disease. You might also include foods that have healthful fats such as those in nuts or salmon. Limit processed meats to the occasional treat as these foods are associated with a higher risk of colorectal cancer, heart disease, and type 2 diabetes.
Eat in, not out. You can enjoy a healthful breakfast out if you stick to oatmeal. But much of the traditional fare will start your day with loads of refined carbohydrates and saturated fat. Like most processed food, the breakfast offerings from fast-food chains tend to be high-sodium, low-fiber disasters.
Blend up a breakfast smoothie. Combine fruit, juice, yogurt, wheat germ, tofu, and other ingredients. Toss them in your blender with a bit of ice and you have a refreshing, high energy breakfast.”
Why is breakfast so important?
1. Promotes a healthy diet.
2. Interrupts the period of night fasting.
3. Supports the immune system.
4. Helps to control weight.
5. Replenishes blood glucose and sugar reserves.
To avoid fluctuations in glucose levels throughout the day, eat fruits, cereals and low-fat protein for two hours after waking up.
For most, the first half of the day is occupied with work, study, or other mental activity that requires concentration. Breakfast helps to increase the level of mindfulness and the ability to concentrate in the short term. Your body and brain are hungry for nutrients, so it’s important to start the day by recharging with healthy foods (nuts, seeds, oatmeal, fruits and fiber).
What if we consider breakfast in terms of appetite during the day. Breakfast starts the metabolism in the morning. Starting your metabolism early helps you burn calories throughout the day. Skipping an early meal causes the body not to burn extra calories, but to save them.
Skipping breakfast further gives rise to a strong desire to eat fatty, sweet food and shifts the usual diet. Accordingly, dinner is later and then the body requires more food, since the morning meal has not entered the body.
#1. Cottage cheese dumplings with rice flour and cheese filling. The benefits of delicious and savory recipes for health.
Unsweetened cottage cheese dumplings with cheese filling are prepared very simply and are perfect for a homemade breakfast. We will prepare the dough on the basis of cottage cheese with the addition of rice flour, eggs and fragrant dill. As a filling, we use low-melting varieties of cheese. A light unsweetened meal from available foods.
Ingredients for 2 servings:
For the dough:
Cottage cheese (fat content 9%) 10.58oz
Rice flour 3.53oz
Eggs 2 pcs.
Fresh dill 2 tablespoons
Salt to taste
For the filling:
Mozzarella cheese 1.76oz
Sour cream / butter to taste
Salt (for cooking) to taste
Cooking time is 30 minutes
Rice flour can be bought in large supermarkets or online stores. Use cottage cheese with a fat content of 9%. Instead of mozzarella, you can take any hard cheese that melts easily.
Put the cottage cheese in a deep bowl. Mash with a spoon from large lumps.
Put the cottage cheese in a deep bowl. Mash with a spoon from large lumps. Beat in small eggs. Mix it up. Add the rice flour.
Wash the dill well and dry it with a paper towel. Tear off the dill leaves and finely chop them. Add it to the cottage cheese. Add salt to taste. Mix it up. You should get a fairly dense mass that lends itself well to molding.
Cut the cheese into small cubes.
Take some cottage cheese dough and flatten it into a flat cake. Place a cube of cheese in the center. Pinch the edges and form a bun the size of a walnut. Do this with the entire test. At this step, the semi-finished product can be frozen and used if necessary.
Boil the water in a saucepan. Add a little salt. Gently dip a small number of balls into boiling water so that they float freely during cooking. Stir and let it boil. Cook for 2-3 minutes over moderate heat.
Put ready-made cottage cheese dumplings with rice flour and cheese filling on a platter.
Serve warm with sour cream or other suitable sauce. If desired, you can pour the dumplings with melted butter. Enjoy your meal!
#2. Zucchini pizza with tomatoes and mozzarella (in a frying pan). The benefits of delicious and savory recipes for health.
A very tender and juicy dish, on the theme of caprese appetizer – with tomatoes and mozzarella. Cheese and tomatoes are laid out like a filling on a flatbread base of grated zucchini. It resembles the process of cooking pizza – that’s why “pizza”. Everything is cooked in a frying pan. It’s easy and very appetizing!
Ingredients for 4 servings:
Mozzarella cheese 3.53oz
Egg 1 pc.
Dried oregano to taste
Dried basil to taste
Salt to taste
Ground black pepper to taste
Olive oil 3 teaspoons
Fresh greens (for serving, optional)
Cooking time is 40 minutes
Choose a young squash with a thin skin and small seeds. Spices can be chosen according to your taste.
Grate the zucchini on a coarse grater in a deep bowl. Add a little salt and stir. Leave for 8-10 minutes at room temperature so that the zucchini will give off its juice. Squeeze the zucchini from the resulting juice. Add the egg to the zucchini and mix. Add flour, salt and pepper, and mix the zucchini mass.
Grease the pan with vegetable oil and heat it well. Put the zucchini dough in a frying pan and flatten it all over the bottom.
Cover and cook the squash tortilla over low heat for 5-7 minutes.
The top of the squash tortilla should grip well, and the bottom should be browned.
Turn the zucchini base with a wide spatula to the other side (you can use a plate).
Cut the mozzarella into slices. Cut the tomato into thin slices.
Place the tomato and mozzarella slices on the zucchini cake in a circle overlapping, alternating between each other. Season with salt, ground pepper, basil and oregano.
Cover with a lid. Cook on low heat for another 4-5 minutes. Serve hot or warm. If desired, add fresh basil or other herbs.
#3. Eggs with spinach. The benefits of delicious and savory recipes for health.
If you get bored with everyday food, cook eggs with spinach for breakfast. Eggs with spinach, mushrooms, and pine nuts are prepared according to this recipe.
Ingredients 2 servings:
Eggs 4 pcs.
Spinach leaves 10.58oz
Pine nuts 1/3 cup
Green onion 3 pcs.
Butter 4 tablespoons
Flour 3 tablespoons
Milk 1 cup
Grated cheddar cheese 1/2 cup
English mustard 1 teaspoon
Salt to taste
Ground black pepper to taste
Cooking time is 45 minutes
How to cook eggs with spinach:
Preheat the oven to 392F. Boil the spinach in a saucepan under a lid for 2-3 minutes (until soft). Squeeze to remove all moisture. Then cut and put in a greased dish.
Cut the champignons into slices. Fry the pine nuts. Chop the green onions.
Heat 1 tablespoon of oil in a small saucepan over medium heat. Add the mushrooms and cook for 2 minutes, stirring. Add the pine nuts and onions and cook for another 2 minutes. Remove from heat, season with salt and pepper. Put the mixture on a layer of spinach.
Fill the pan with water and bring to a boil. Turn down the heat so that the water boils only slightly. Carefully break the egg into a cup and release it into the water. Add all the eggs and cook for 4-5 minutes. Carefully remove the eggs and put them on the vegetable mixture.
Melt the remaining butter in a separate saucepan, add flour. Cook for 2 minutes, then remove from heat and gradually pour in warm milk. Put the saucepan back on the fire. Bring to a boil, stirring continuously. Add mustard, then add 1/2 cup of cheese. Keep stirring until the cheese melts. Season with salt and pepper.
Pour the sauce over the eggs so that they are evenly coated. Sprinkle with the remaining cheese. Bake in the oven for 20-25 minutes. Enjoy your meal!
Preparing a breakfast that balances slow-digesting carbohydrates, proteins and fats is usually easier with savory foods. Healthy breakfasts will help you stay full and energetic longer — with less risk of a spike in glucose levels.
(1) – Harvard Medical School; 4 ways to boost your energy naturally with breakfast; December 14, 2019. https://www.health.harvard.edu/staying-healthy/4-ways-to-boost-your-energy-naturally-with-breakfast