Options for useful and satisfying breakfast for every day

What is a useful and satisfying breakfast? How to cook breakfast? Useful tips and breakfast recipes for every day of the week.

What we usually eat for breakfast? Going to work and study, we are usually a shore of the stack of sandwiches with sausage and raw, scrambled eggs with sausages, yogurts and other products to quickly fill the stomach before a hard work day. Of course it is wrong. Although breakfast and should be satisfying, first of all, he must be useful. Similar food only temporarily muffles hunger. But it is useful to eat, satisfying and tasty at the same time – it is not difficult if you know what to cook.

The perfect beginning of the day

The fact that a useful breakfast is a pledge of a healthy lifestyle, known to all. Among other things, the right breakfast also raises the mood. And you can cheer up not only the traditional cup of strong coffee, but also green, freshly saving tea.

According to nutritionists, all calories that have fallen into the body in the first half of the day are burned to the evening, due to physical exertion. Even if this fact has the place to be abused by mayonnaise salads or lamb kebabs, naturally, should not. Mayonnaise can be replaced Olive oil, mutton – boiled beef. But a piece of something sweet in the morning will not hurt.

Rules of a healthy breakfast:

• Cold and hot food in the morning is better to avoid. Warm food for normal functioning barely awakened stomach – the most.
• Breakfast products must contain nutrients, especially carbohydrates. That is why the most popular breakfast is considered oatmeal. Although egg casseroles, omelets, muesli and fruit pancakes will become equally useful.
• Breakfast that runs the hormonal system in the morning should be for the first hour after the awakening of a person.
• The product will be more useful and nutritious if instead of sugar use honey.

Breakfast by «National sign»

Breakfast, cooked in the home walls, becomes the best than the north the country of the resident. For instance, Breakfast in Turkey – This is coffee, cheese, sheep cheese with olives, greens and traditional national pellets.

In France Prefer Croissants, Coffee, Confiture and Fresh Slops.

British Served in the morning dense and fatty dishes – scrambled eggs with sausages and fried bacon, baked beans.

Norse Love to start a day with potatoes with cracker and fried fish.

So how it must be this healthy breakfast?

What is a healthy breakfast?

According to nutritionists, one fifth (incomplete) fat, two thirds of the carbohydrate norm and the third part of the protein should be included in the person’s breakfast.

A protein contained in eggs, mushrooms, fish, meat, seeds and nuts, is needed to feel satisfy. The most well absorbed fats that are present in nuts, avocado or sunflower oil.

Of the carbohydrates, the most useful are undequisitive – those that restrain in bread from the flour of coarse grinding and oatmeal. This is one of the most important elements for the body. The use of fruits, vegetables and dairy products is simple for normal operation of the gastrointestinal tract.

Ideas for a healthy and satisfy breakfast for the whole week

Monday

• 

  Sandwiches. Only not in the traditional understanding of them – with a thick layer of oil, sausage and cheese. And, for example, a whole grain toast with greens, cucumber and cottage cheese with olive oil. Or wholegrain bread with grated carrots, olive oil and walnut walnut.

• Potato waffles. Potato mashed potatoes preferably cook the day before. Required products for waffles – a tablespoon of flour, a pair of olive oil spoons, two eggs, 400 grams of potatoes, a glass of milk, a spoon of peeled rosemary, a one and a half teaspoons of a baking powder, salt and black pepper. Eggs are added from potatoes, hot milk and oil, after which everything is thoroughly mixed. Flour with salt, pepper and rosemary are added to the potato dough, and mixes again. Next in the traditional wafer, thick potato waffles are baked.

Tuesday

• 

  Omelet with nettle. For cooking, two eggs are needed, onion head, 300 g of nettle, vegetable oil, salt, parsley and sour cream. Nettle, after scolding with boiling water, finely cuts. Onions chuckled by semirings stew in oil. Next, whipped eggs and nettle are added to it, salt to taste and finely chopped parsley leaves, after which the omelettes goes into the oven. Serve with sour cream.

• French ommelet. For cooking you need six eggs, a pair of tablespoons of water, 40 g of butter, greens and salt to taste. Eggs, water and salt whipped with a whisk. In a melted on a flat frying pan, the oil is poured eggs. Following the edges rise so that the total liquid mass is poured onto the bottom of the pan. The jelly core of omelette and solid edges – a sign that the omelet is ready. Served, decorated with greens.

Wednesday

• 

  Strawberry. When adding spices, honey and strawberry in the semolina, porridge is obtained unusually fragrant and tasty. For the preparation of porridge, floor-liter milk, vanillin in taste, chopping cinnamon, six tablespoons of semolina, a couple of tea spoons, fresh strawberry berries and a strawberry syrup, ten g of butter. Manya cereal, vanilla and cinnamon are added to the boiling milk, after which the porridge is boiled until readiness in non-emalized dishes. Next, porridge is folded on portions, refilled with butter, syrup and honey, decorated with strawberry berries and is fed to the table. An excellent drink to such breakfast will be a banana milkshake.

• Japanese omelet. The peculiarity of the Japanese omelet is that when cooking it turns into the roll. Required products – four eggs plus one yolk, two and a half tablespoon sugar, salt, two spoons of sunflower oil, tea spoon of soy sauce. Eggs are stirred and skipped through a sieve, after which sauce and sugar are added, and the mass is thoroughly mixed until the salt and sugar are completely dissolved. A third of the egg mixture is poured on a heated frying pan. Omelet should not adhere to a pan. After cooking, the omelet is folded by the roll right in the pan, after which it is smeared with oil, and the second part of the egg mass is poured evenly around the roll. The roll must be lifted to the second layer smoothly lay down in a pan. Ready second roll turns first. Next steps – in the same order.

Thursday

• 

  Dietary omelet. Two tablespoons of milk needed two tablespoons for one portion, one tomato, two egg whites, a few green onions feathers, a spoon of olive oil and a pair of canned peas. While the tomato, whipped with chopped onion and milk is slightly fried on a preheated pan. Polka dots and whipped proteins go to the pan to the tomorrow, after a minute of his roasting. Omelet is baked under the lid until a slow fire is ready.

• Roots with chicken and egg. Fried eggs are preparing from two egg whites, after which the boiled chicken breast is cut by strips. Everything is laid out on a lavash leaf with the addition of chopped tomato and greenery, and turns into the tube. Served with green tea.

Friday

• 

  Cheesecakes with fruit. Two eggs are added to the row of cottage cheese, after which everything is mixed to homogeneous mass. Next, two tablespoons of sugar and a glass of milk are added to the mass and mixed again. The next ingredient – flour in the number of three glasses. In prepaid for cheesens, the mass is added in advance in boiling water dried fruits to choose from – raisins, prunes, dried apricots. Cheesery is roasted in the usual way, served with sour cream.

• Lazy breakfast. The fastest breakfast, which includes all the necessary organism in the morning components – this is cheese, bitter chocolate and fruit (fresh juice). Several nucleoli nuts that should be included in the diet daily, contribute to brain stimulation and add energy.

Saturday

• 

  Fast breakfast. If you have to cook once, you can please your body with a delicious and useful combination of fruits and yogurt. To do this, pieces of favorite fruits are added to the natural yogurt cup, and a slice of whole grain bread and fragrant tea with herbs and berries is supplied to it.

• Muesli. Easternative breakfast in all respects. Quite enough product purchased in the store. Muesli poured, to choose from, water, kefir, yogurt or milk.  For independent preparation, Muesli are created from the waterproofs of Hercules, wheat or buckwheat. Unaptive water merges, crushed berries or fruits, nuts, honey and yogurt are added to flakes.

Sunday

• 

  Scramble. A spoon of cream oil is heated in a frying pan, after which four whipped egg forks are added. Eggs are constantly stirred and dislike with wooden spatula almost until the eggs are ready. A couple of minutes before turning off the fire is added chopped tomatoes. Skramblble applied to the table, seasoned with salt and pepper, with rye bread.

• Berry parfast. Halfarthes of frozen berries on the evening before it is shifted into the fridge from the freezer. In the morning already dropped berries with layers laid out in a high glass. Between them, layers of corn sweet flakes and vanilla yogurt.