What is better to eat for breakfast. A proper breakfast is the foundation of a healthy diet. Crispbread with yogurt and strawberries

Often we run away to work or school, forgetting about breakfast. Maybe it really isn't that important a meal. There is also lunch and dinner. And does it really matter what foods we eat? We will talk about this in more detail in the article.

Proper breakfast is very important. Everyone has heard this, but few people pay attention to it - work is more important.

Meanwhile, it is women who should remember that all the most useful foods should be eaten in the morning so that they are better absorbed and can serve our beauty.

They say that the wrong dinner adds problems with the figure, and the wrong breakfast worsens the condition of the skin and hair. So it is better to listen to the opinion of those who call breakfast the foundation of beauty and health, and eat those foods that do not burden the body, but give it strength and energy.
The whole point is that healthy breakfast...

• activates the work of all organs and systems, increasing the efficiency of our activities, no matter what we do;
• helps keep weight normal, avoid overeating and reduce hunger;
• reduces feeling of lethargy and drowsiness due to an increase in blood sugar levels;
• strengthens family relationships because the morning meal can bring together parents, children, relatives, etc. at the same table;
• serves as a moment of "relaxation" for those who cannot live without sweets or other unhealthy foods.

Topics covered in earlier articles:

• Best Foods for Weight Loss

Cereals saturate the body with carbohydrates and minerals. Muesli with milk will provide food until dinner.
Rye or whole grain bread provides us with mineral salts, B vitamins, fiber and a set of carbohydrates necessary to maintain strength throughout the day. Flakes or muesli are also rich in carbohydrates and minerals. If you eat them with dairy products, then you will be full until lunch.
Amazing product - cheese. In terms of protein and calcium content, no dairy product can be compared with it, besides, cheese is easily absorbed by the body - of course, we are not talking about aged, mature and spicy cheeses here.
Honey is a storehouse of energy. Just a few spoons will allow us to quickly feel a surge of strength and protect against stress during the day.
Eggs are high in protein, which promotes satiety, and vitamin A. True, due to the high fat content in healthy breakfasts they should be included approximately 2-3 times a week.
Jam, confiture, jam- in themselves, these products serve as a powerful source of energy, contribute to mental activity. True, they lack protein, minerals and vitamins. It means that jam, jam or confiture should be eaten in combination with other products(for example, with bread).
Fruit- not for long, but still, they give a feeling of fullness, contain vitamins and trace elements that are useful for the proper functioning of the gastrointestinal tract.

The first place is rightfully occupied by orange juice - it provides a rich supply of vitamins and minerals, which is enough for the whole day. It is not for nothing that we often see this juice in European and American cinema - in these countries they are used to drinking it every morning.

If there is no orange juice, drink any, vegetable or fruit juice.- it will also bring a lot of benefits.
Coffee - without sugar and with cream it will bring the body exceptional benefits, charging you with energy and vivacity for the whole day.
Tea - this drink invigorates no worse than strong coffee but it doesn't suit everyone. Include green tea or hibiscus in a healthy breakfast - it definitely won't get worse.
Dairy– help regulate metabolic processes in the body which improves our mood and well-being. True, a really healthy breakfast cannot consist only of yogurt or milk. Try to combine dairy products with other dishes (for example, with porridge or cottage cheese).
Cocoa - "record holder" for benefits that it brings to the human body. Vitamins, protein, minerals - that's what you get with one cup of flavored cocoa. Just what you need for a great start to the day!

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Interrupted breakfast. Beautiful video

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Food

• Fitness drinks
• Diet for weight loss
• oatmeal diet
• All about gainers "energy"
• All about amino acids
• All about protein

Protein bars are the most common sports supplement. This popular product allows you not only to enjoy sweets well, but also to have a snack after active workouts in the gym.

For the first time this product appeared in the land of the rising sun. He had a rather romantic name "aji-no-moto" - which means "soul of taste". Only now do we understand that under this romance lies the terrible truth of the flavor enhancer.

Breakfast is the most important meal of the day. This is where we start our day. However, many people do not attach any importance to this. Let's talk about the importance of breakfast, as well as what foods you should never start your morning with.

Sometimes life develops in such a way that there is no place or time for breakfast in it. But years of suggestions - from parents and caregivers to glossy magazines and nutritionists - about the benefits of a morning meal are taking their toll. And one day a strategic decision is made: stop feeding yourself "breakfasts" about proper nutrition and start eating breakfast for real! You can blindly trust folk wisdom, which advises you to have breakfast from the heart, and give dinner to someone who knows - although with some standard variations of the morning menu, you should do exactly the opposite. ELLE has taken into account common mistakes and offers tasty and healthy alternatives for a good morning.

NO: sandwich with sausage and cheese

What could be more familiar and what could be worse? A couple of sandwiches will not bring much satiety, but they will bring extra calories (there are about 200 of them in a pair of pieces of sausage) and extra fat, thanks to the combination of a high glycemic index and an off-scale fat content.

YES: whole grain bread + turkey + cucumber / mozzarella + tomato + basil

A great alternative to boring sandwiches is a whole grain bread sandwich with cucumber and turkey fillet, or with mozzarella, basil and tomato. By the way, they are convenient to take with you for snacks.

NO: caviar / red fish sandwich

“It's better now than at night,” we lull our conscience. At the same time, we know that cakes, pastries and pastries are simply champions in terms of fat, sugar and empty calories.

We don’t have any irreplaceable ones, but what can replace this minimum of meat, a maximum of fat, salts, phosphates and sodium nitrate? Virtually nothing.

YES: homemade turkey ham

Stuffing with seasonings, grating with salt, wrapping in foil and putting a turkey fillet into the oven is not much more difficult than boiling and peeling a couple of sausages from cellophane. Bonus - a large piece is enough for several breakfasts.

NO: sweet yogurt

Vegetable and fruit, mix, but do not shake. Favorite combinations: tangerine + strawberry + blueberry + banana or green salad + banana + cucumber.

If you do not have time in the morning to cook a delicious and healthy breakfast, then you can do it this evening. We will tell you what dishes you can prepare in advance so that you can enjoy a nutritious breakfast in the morning and save time.

Before you start cooking your favorite dish, you should pay attention to two simple but effective rules that will save you time.

1. Plan your menu ahead of time. Nothing helps save precious time in modern society like the ability to plan. Thinking over the plan of dishes for breakfast in advance (preferably a week in advance), you can make your meals varied, which means more healthy and tasty.
2. Prepare the kitchen for the fight in advance. The cooking time of many dishes in the morning can be reduced if you prepare for this process in the evening. For example, put plates, cups, forks on the table, pour tea into a teapot or coffee into a coffee machine. These simple steps will allow you to save some time, which is so lacking in the morning.

To get more done in the morning or get a few extra minutes of sleep, find a little more than half an hour in the evening to prepare nutrition bars. Moreover, such a tasty and healthy dish can be stored in the refrigerator for several days and even taken with you as a meal.

mymarycakes.ru

Ingredients

• 1 glass of oatmeal;
• ½ cup oatmeal;
• 1 handful of dried fruits;
• 2-3 slices of grated dark chocolate;
• ⅓ cup of milk;
• 1 tablespoon of honey;
• 1 tablespoon of olive oil;
• salt and cinnamon to taste.

Cooking

Mix all dry and liquid ingredients separately. Combine both mixtures and mix well until a thick homogeneous mass. Spread the dough in a layer of 5-7 millimeters on a baking sheet covered with baking paper. Send to the oven preheated to 180 degrees for 20 minutes. Cut the hot dough into bars, turn them over and leave for another 5-7 minutes in the oven.

To diversify your breakfast, dried fruits in bars can be replaced or supplemented with nuts, pumpkin seeds, berries, chopped banana or other fruits.

Recipeshubs.com

A portion of natural yoghurt without additives and slices of your favorite fruit is an excellent cold breakfast that will not only save you time, but will also be very useful. In winter, when it is difficult to buy good fresh fruits, dried fruits (dried apricots, raisins, prunes, and so on) can be an excellent substitute.

If you are used to starting your morning with a nutritious scrambled egg, try replacing it with a delicious frittata. Having prepared an Italian omelet in the evening with any ingredients to your taste, in the morning you will only have to warm up breakfast.

Recipeshubs.com

Ingredients

• 4 eggs;
• 300 g chanterelles;
• 1 onion;
• 1 tablespoon of grated parmesan;
• salt, pepper and herbs to taste.

Cooking

Fry finely chopped mushrooms with onions in olive oil, add salt and pepper to taste. Whisk the eggs with two tablespoons of grated Parmesan and pour over the mushrooms. Bake in an oven preheated to 180 degrees for 10 minutes. Sprinkle the finished frittata with herbs and cheese and cut into portions.

If you cook oatmeal in the evening, it will become tender and fragrant, absorbing yogurt (or milk) with your favorite spices. Moreover, this diet dish looks like a delicious dessert.

Foodnetwork.com

Ingredients

• 100 g of oatmeal;
• 200 ml of natural yogurt;
• berries to taste;
• vanilla, cinnamon or cardamom to taste.

Cooking

Combine cereal, favorite spices, and yogurt. Leave in the refrigerator overnight. In the morning, simply add berries, shredded coconut, nuts, or dried fruit.

To the delight of those with a sweet tooth who are watching their figure and health, we offer a delicious and nutritious dessert without flour.

goudamonster.com

Ingredients

• 2 cups nuts (preferably hazelnuts or almonds);
• 350 g of sugar;
• ½ teaspoon salt;
• 4 proteins;
• vanillin to taste.

Cooking

Grind the nuts with sugar in a blender until fine crumbs. Beat egg whites with salt, then gradually add the nut mixture and vanilla, continuing to beat. Spoon the mixture onto a baking sheet lined with baking paper. Bake in a preheated oven at 160 degrees until golden brown (about 30 minutes).

Multivarenie.ru

Do you prefer to start your day with porridge, but don't have time to cook it? Then take advantage of the benefits of modern technology. Pour wheat, corn, rice or other porridge into the slow cooker in the evening, pour milk with water (the ratio of porridge and liquid is 1: 3), add salt, sugar and seasonings to taste - everything else will be done by the slow cooker. In the morning, a hot and healthy breakfast will be waiting for you.

howcooktasty.ru

If you have not yet purchased such a miracle of technology as a slow cooker, then you still have many other options for making porridge. For example, fill buckwheat with kefir in a ratio of 1:3 (cold option) or boiling water in a thermos (warm option) and leave overnight. In the morning, breakfast, filling you with B vitamins and trace elements, is ready.

8. Berry Parfait

Sometimes in the morning you want to please your soul mate (maybe yourself) with something special and beautiful, but at the same time simple and useful. This recipe is just for such cases.

Pinme.ru

Ingredients

• 150 ml vanilla yogurt;
• 150 g corn flakes;
• 150 g of berries.

Cooking

Layer the berries, yogurt and cereal in a tall glass in equal proportions. Just a few minutes, and your delicious, bright and a little romantic breakfast is ready.

The recipe for cheesecakes in the oven is good because there are several options for serving it in the morning. They can be prepared in advance and served cold for breakfast, or warmed up in the microwave. You can also knead the dough in the evening, lay it out in forms or on a baking sheet, and in the morning just send the cheesecakes to the oven. While you are getting ready, a fragrant and airy breakfast will be ready.

Multivarenie.ru

Ingredients

• 300 g low-fat cottage cheese;
• 2 eggs;
• 50 g flour or semolina;
• 5-6 apricots;
• sugar and vanilla to taste.

Cooking

Mash cottage cheese, add eggs, sugar and rub. Add flour or semolina in small portions, mixing with a spoon each time. Divide apricots into four parts. Place parchment paper on a baking sheet and brush with a little oil. Spread out half of the mass with a spoon. Put a slice of apricots on each cheesecake, and the rest of the mass on top. Send to the oven preheated to 180 degrees for 20 minutes.

Recipeshubs.com

In the evening, prepare a set for - a banana, an apple, half a teaspoon of honey, a pinch of cinnamon, a glass of milk (yogurt or kefir) and refrigerate. In the morning, all you have to do is mix all the ingredients.

goodhabit.ru

Grind seeds, nuts, dates in a blender with natural yogurt. You can add any other ingredients you like on top, such as raspberries, blueberries, or coconut flakes. Put the finished dish in the refrigerator, and in the morning enjoy a beautiful and nutritious breakfast.

bestfriendsforfrosting.com

Thanks to salmon toast in the morning, you will get a storehouse of useful elements - protein, omega-3, fatty acids and iron. This breakfast should definitely be included in your diet due to its high sodium content.

Everything is elementary simple: take whole grain bread or a loaf, put a slice of salmon on top, and then, if desired, cucumber, tomato, onion or greens. Such a healthy and nutritious breakfast will calmly wait for you in the refrigerator until the morning. Most importantly, do not forget to cover it with cling film on top.

Unleavened bread or crispbread and homemade pate. Your morning will start with a breakfast rich in iron, calcium and phosphorus.

Forum.prokuhnyu.ru

Ingredients

• 400 g chicken or beef liver;
• 1 onion;
• 1 carrot;
• 1 tablespoon of butter;
• 1 teaspoon of salt;
• spices to taste.

Cooking

Cut the liver into pieces, add salt and spices to taste. Simmer covered until tender (about 15-20 minutes). Grate the carrots, chop the onion and fry over moderate heat. The cooled ingredients must be ground in portions in a blender bowl, together or separately. Mix everything again and put it in a container.

The benefit of baked apples is that in the process of their preparation, a maximum of useful substances, minerals and vitamins are preserved. First of all, it is potassium and iron.

Cookingmatters.org

Ingredients

• 1 apple;
• 1 teaspoon of honey;
• a pinch of cinnamon.

Cooking

Remove the core of the apple, fill the indentation with honey and sprinkle with cinnamon on top. Bake in an oven preheated to 180 degrees for 15-20 minutes. Optionally, you can add raisins, walnuts, or fill apples with cottage cheese and fruit.

goodhabit.ru

Simply cut a banana in half and top with natural yogurt, coconut, muesli and some honey. This is a very simple but tasty and healthy breakfast.

To be really healthy, you need to eat healthy foods and follow the right diet: regularly have breakfast, lunch and dinner.

Breakfast is the most important meal, because the food eaten in the morning gives energy for the whole day. It makes a person workable. It is important to know what to eat for breakfast with proper nutrition. Wrongly selected foods can lead to digestive problems and the formation of excess weight.

Meaning of the morning meal

The main function of breakfast is to start metabolic processes in the body. It is also necessary for the following reasons:

• carbohydrates necessary for a person are absorbed best in the morning;
• after a meal at the beginning of the day, the composition of the blood improves, cholesterol decreases;
• if you eat a full healthy meal, there will be benefits not only for the stomach, but also for the gallbladder, pancreas, blood vessels.

Those who skip breakfast usually remain drowsy and lethargic throughout the day. In addition, by lunchtime they develop a particularly severe hunger. Such people systematically overeat. As a result, they gain excess weight, they often develop diabetes mellitus, cholelithiasis, and ischemic.

Therefore, with proper nutrition, breakfast occupies a very important place.

It often happens that you don't want to eat in the morning. The reason for this is too heavy dinner or a strong desire to sleep. To avoid such a problem, the following rules must be observed. Dinner should be eaten approximately 2 hours before bedtime. It should be light. And it is better to overcome the desire to sleep - you still have to get up and get ready for work or study! It is also important to eat at approximately the same time, so that by a certain hour hunger develops, and the meal is a joy.

Other times people don't eat breakfast because they don't have time in the morning. In this case, they need to get up 15-20 minutes earlier.

Eat and not eat

It is important to know what you can and cannot eat for breakfast, health depends on it. Therefore, you need to learn the principles of proper nutrition.

• The diet should be balanced: you should eat approximately the same amount of proteins, fats and carbohydrates, while you need to eat separately.
• It is necessary to avoid snacking in a hurry and on the go, to arrange a full meal for yourself.
• Fast food should be avoided and plant foods should be preferred. It is quite difficult for the body to digest meat, it spends too much energy on it. It is worth gradually excluding animal products from the diet and eating more fruits, vegetables, berries, mushrooms, cereals, nuts. It is better to keep their heat treatment to a minimum.
• If you want sweets, you need to replace the usual store-bought delicacies with honey and dried fruits.

To really recharge your batteries in the morning and get the necessary proteins and carbohydrates, for breakfast you can eat different cereals, muesli, nuts, dried fruits, vegetable salads, bread (preferably from bran or rye), honey.

Before eating (half an hour), it is advisable to drink water to start metabolic processes and prepare the stomach for work. Drinking during and immediately after breakfast is undesirable - it slows down the digestion of food. It is better to drink water during the day - you need 1.5-2 liters.

Among the morning dishes, it is worth noting cereal porridges. They are rich in carbohydrates, so they give a long feeling of satiety, maintain the correct level of sugar in the blood and saturate with energy. Only cereals must be cooked in water, and not in milk, otherwise digestive problems may arise. You can add dried fruits, berries to the dish.

• sausages, bacon and other meat products: firstly, they usually contain a lot of chemical additives, and secondly, they are difficult to digest, especially in the morning, when the stomach should be put into work gradually;
• oranges and other citrus fruits: irritate the mucous membrane and can lead to gastritis;
• pastries, especially sweet ones: contain too many slow carbohydrates, are difficult to digest and lead to overweight;
• dry breakfasts: saturate for a short time and do not benefit;
• canned food, smoked meats;
• sweets, including sweet tea and coffee.

Variety of healthy food

Breakfast options vary depending on a person's lifestyle. If he is engaged in mental activity, he needs more carbohydrates. Accordingly, it is recommended to eat cereal porridge cooked on water (especially buckwheat, oatmeal and rice), muesli with nuts, fruits and natural juices. If a person has a lot of physical activity, then he needs proteins. His breakfast should consist of soy, legumes, nuts, sandwiches with vegetables or herbs.

For better saturation, a physically active person should eat baked or boiled vegetables, but at the same time, fresh vegetables, which contain the most vitamins and other useful substances, should not be neglected. Legumes and nuts provide a lot of energy.

There is a stereotype that healthy food is mostly tasteless and monotonous. It's not like that at all. There are many recipes for healthy and tasty dishes that can be changed every day. This also applies to food that you need to eat in the morning.

Sample breakfast options with proper nutrition:

• Monday - porridge and fruits;
• Tuesday - whole grain bread with herbs, fruits;
• Wednesday - oatmeal pancakes (for taste, you can add frozen or natural berries, honey, but in a small amount) or pancakes from any vegetables (zucchini, carrots, pumpkins);
• Thursday - muesli with the addition of dried fruits;
• Friday - homemade cereal cookies, vegetable salad seasoned with vegetable oil (in no case mayonnaise);
• Saturday - stew with vegetables;
• Sunday - fruit salad.

Most people drink coffee or tea during breakfast, but these drinks are not healthy.

It is better to replace them with clean boiled water, natural fruit or vegetable juices, fruit drinks, herbal decoctions and infusions.

Since there is often no time in the morning to prepare salad, porridge or pancakes, it is all worth doing the night before.

On weekends, when you have more time and especially want something tasty, you can cook the following dishes for breakfast:

• smoothies - peel an apple (preferably green) from the peel and seeds, cut it, banana and kiwi, mash with a blender and drink immediately so that it does not darken;
• pancakes - soak 2 tablespoons of oatmeal in water, the next day add a chopped banana and a tablespoon of oatmeal, a little honey, fry in a dry frying pan without oil;
• pear, walnut and lettuce salad, use honey for dressing.

You can also add fruits to different cereals.

How to come to a healthy diet?

For those who are used to eating meat and other heavy foods (including for breakfast), it seems difficult to switch to plant-based. One such thought can lead to indigestion. This is all a delusion and false self-hypnosis. You don't have to go vegan! Switching to a plant-based diet can be easy and enjoyable if done right. It is necessary to replace products gradually, in several stages.

• First of all, you need to give up fast food and soda, especially in the morning.
• If a person is accustomed to fried and simply fatty meat, it should be replaced with boiled and dietary: chicken, turkey, rabbit.
• After a while, you need to switch from meat to fish and seafood, and again, it is better not to fry the fish, but to boil or steam it.
• Fish and seafood eat less and less over time, replace them with vegetables, fruits, nuts, cereals, mushrooms, seeds.
• At the last stage, dairy products should not be present in the diet.

When switching from heavy food to light and natural, health will be stronger, mood will be better, energy will increase, weight will decrease, and more time will appear for rest and favorite things. If meat and fish require heat treatment, cooking, then plant foods are best eaten fresh.

For those who are simply not used to breakfast, it will also be difficult at first. You also need to start gradually, with small and light portions. First, it should be a snack with an apple, carrot or something similar. Then you need to move on to cereals and salads.

A healthy breakfast and proper nutrition in general are an integral part of a healthy lifestyle. Starting the morning with valuable products, a person will feel good all day. If you eat like this constantly, he will be healthy and live a long and fulfilling life. Try it - you will see how wonderful it is!

Breakfast is essential and the most important part of a person's diet. Morning meal helps us gain strength before the working day and concentrate. Doctors have concluded that people who eat breakfast are less likely to suffer from disorders of the gastrointestinal tract, cardiovascular diseases, diabetes and obesity. We offer 7 simple and healthy breakfasts for every day, in the selection of recipes for which we took into account fasting days. In preparation for Holy Communion, a Christian fasts not only on Wednesday and Friday, so these days you can choose fasting breakfast options.

Monday

• Low-fat cottage cheese pancakes with sour cream
• Fruits (banana, apple, pear)
• Tea with ginger

Low-fat cottage cheese pancakes

The main secret of these cheesecakes is baking them in the oven. This cooking method makes cheesecakes a dietary and healthy dish.

Ingredients:

• low-fat cottage cheese - 500 g
• sour cream - 2 tbsp
• eggs - 2 pcs.
• wheat flour - 4 tbsp.
• sugar -2 tbsp. l.
• salt on the tip of a knife
• vanilla sugar 1 pinch

Cooking method:

1. Add sour cream, sugar, vanilla sugar, salt to cottage cheese and mash with a fork.
2. Add flour and eggs to the curd mixture, mix. Curd dough should be liquid.
3. Then, with your hands or a large spoon, form balls of cottage cheese dough and roll them in flour (if you form cheesecakes with a spoon, then it must be dipped in flour so that the dough does not stick to the spoon).
4. Lubricate the baking dish with vegetable oil and put the cheesecakes on it.
5. It is necessary to bake cheesecakes in the oven at a temperature of 180 degrees for about 10-15 minutes, then turn them over and bake for another 5 minutes.
6. Ready cheesecakes can be served with honey, jam and low-fat sour cream.

Tea with ginger

Ginger is an indispensable product for the prevention of colds, as it contains many minerals, vitamins and amino acids. In addition, ginger is good for the intestines and liver, removes toxins from the body and stimulates the brain.

healthy ginger tea recipe

1. Boil water and add a piece of grated ginger to it, add honey and lemon to taste.
2. The finished drink should be infused for about 15-20 minutes.

Tuesday

• Muesli with yogurt and juice
• cocoa with milk

Muesli with yogurt and juice

Ingredients:

• orange juice-100g
• yogurt without additives or homemade - 250g
• muesli-100 g
• any fruits and nuts

Cooking method:

1. Cut fruits into small pieces.
2. Mix yogurt with chopped fruit, orange juice and nuts.
3. Add fruit and yogurt mixture to muesli.

A similar breakfast can be prepared in advance in the evening, only using oatmeal instead of ready-made muesli.

Wednesday - fast day

• Millet porridge with pumpkin
• Fruit salad
• Tea

Pumpkin is very well absorbed by the body and is recommended for dietary nutrition.
Since pumpkin contains vitamins, it is a very useful product.
Almost all cereals for making cereals are compatible with pumpkin.

Millet porridge with pumpkin is a dish containing carbohydrates and fiber, so it is very useful to eat it at the beginning of the day.

Millet porridge with pumpkin

Ingredients:

• pumpkin - 250 g (about a glass of chopped pumpkin)
• millet groats - 1 cup
• water - 1 glass
• sugar and salt to taste

Cooking method:

1. The pumpkin is cleaned from seeds and peel. Since the pumpkin is usually large, it is very convenient to cut it all into pieces and freeze some for the next dish.
2. Put the prepared pumpkin pulp in a pot of water and simmer for about 10 minutes.
3. Sort the millet and rinse with water. Then add it to the pot with the pumpkin.
4. Cook porridge until done.

Fruit salad

Almost any fruit can be used to make fruit salad. As a dressing, any fruit juice mixed with lemon is very suitable, as well as honey. Optionally, various nuts, sunflower seeds, and flax are added to the salad.

Thursday

• Homemade cottage cheese with fruits
• Tea with lemon and honey

Homemade cottage cheese

It turns out that making homemade cottage cheese is very easy. The only condition for this is good fat milk.

To make cottage cheese you will need:

• 1 liter of milk
• 1 liter of kefir
• a pinch of citric acid

Cooking method:

1. Heat the milk in a large saucepan without boiling.
2. A few seconds before boiling, add kefir and citric acid to the milk and remove the pan from the stove.
3. In the pan, you will see that the curd has begun to separate from the whey. When the mixture has cooled, pass it through cheesecloth or a fine sieve.
4. Add vanilla sugar and sour cream to the finished cottage cheese.
5. On the remaining whey, you can cook pancakes or pancakes.

Sandwich with egg and tomatoes

Ingredients:

• tomato - 2 pcs.
• green onions, lettuce or any greens
• bread - 2 toasts
• eggs - 2 pcs.
• low-fat cottage cheese or homemade mayonnaise
• vegetable oil
• salt to taste

Cooking method:

1. Brush the bread with vegetable oil and fry in the oven, toaster or in a dry frying pan.
2. Cut the tomatoes into circles.
3. Rinse and dry the greens, finely chop.
4. Boil eggs and cool. Cut the peeled eggs into circles.
5. Grease bread with cottage cheese or homemade mayonnaise, sprinkle with herbs.
6. Spread the tomatoes on the bread and top with the eggs.
7. Add salt to taste.

Friday is fast day

• Rice porridge on the water
• banana smoothie

Rice porridge on the water

Rice porridge is a very healthy dish. It turns out that if you boil it in water, then the porridge turns out to be low-calorie, and its benefits increase significantly compared to porridge cooked in milk.

To prepare porridge, we need:

• 100 g rice
• glass of water
• salt - to taste
• honey - to taste
• vegetable or olive oil
• dried fruits

Cooking method:

1. Sort round-grain polished rice and rinse in water several times.
2. Place the washed rice in an enamel pot and cover with cold water.
3. Cook the porridge for about 25 minutes, the rice should swell during the cooking process.
4. Add salt, oil and honey to taste, dried fruits.

banana smoothie

Smoothies are a special type of breakfast drink. It can replace porridge and traditional drinks. In addition, smoothies are a healthy breakfast and children love them very much. This drink can be prepared from almost any fruit and berries.

Ingredients:

• Banana-1pc
• Kiwi 1pc
• Lemon juice to taste
• Oatmeal - 2 tbsp

Cooking method:

1. Cut fruit into large cubes.
2. Blend fruit in a blender.
3. Add oatmeal.
4. Whisk the whole mixture again.
5. Add vanilla sugar to taste and a pinch of any nuts.

Saturday

• Omelet in the oven
• Broccoli for a couple
• cocoa with milk

Omelet in the oven

An omelette in the oven cooks longer than a regular omelet in a pan. Thanks to uniform baking, the omelette in the oven is airy and light. Since there are no harmful products in the dish, it can be considered dietary.

The main secret of baking an omelette is not to beat eggs with milk, but just mix it.

In Russia, omelet was cooked in cast iron or clay pots in the oven.

For baking an omelette, any ceramic or clay heat-resistant form with high sides is suitable. To make the omelette fluffy, it is better to take a small form with high sides, since the finished omelet will not fall below the level of the mixture of raw eggs with milk.

You can bake an omelette at a temperature of 180 to 250 degrees. So that the omelette does not fall off, the form with the finished dish is left in the switched off oven for 15 minutes.

So let's get started.

To make a healthy omelet you will need:

• Eggs - 6pcs;
• Milk - 250 ml
• Butter;
• Salt to taste

Cooking method:

1. Crack the eggs into a glass bowl, add milk and salt.
2. Thoroughly stir the resulting mass with a whisk or fork. The mixture should be homogeneous and thick.
3. Pour the mixture into the prepared mold, greased with butter. The form must be completed in three quarters.
4. Place the omelette pan in the preheated oven for 20-40 minutes.
5. The readiness of the omelet is checked as follows: if it has become dense and browned, then you can turn off the oven.

Broccoli for a couple

We have already written about the benefits of broccoli before. . Recall that broccoli contains a lot of vitamins and minerals. When steamed, broccoli retains all of these nutrients. If you do not have a double boiler, then an ordinary colander placed in a pot of boiling water can replace it.

• Cranberry tea

Oatmeal pancakes with berries and fruits

Traditional Russian pancakes can be not only tasty, but also healthy. We offer a variation of the recipe for healthy oatmeal pancakes.

Ingredients:

• 1 egg
• half glass of oatmeal
• salt and honey to taste
• any fruits and berries

Cooking method:

1. Break one egg and add half a glass of oatmeal (ground oatmeal) to it.
2. Add salt and honey to the mixture to taste.
3. Then mix and gradually add water to the mixture, bringing it to the consistency of sour cream.
4. Bake oatmeal pancakes in the usual way in a cast iron skillet
5. To prepare the filling, you can take any fruit or frozen berries and beat them in a blender with sugar or honey.

Cranberry tea

Ingredients:

• orange 1 pc
• half a lemon
• water - 0.5 l
• cranberries - 100 g
• honey - 50 g
• cinnamon to taste
• carnation -2 buds

Cooking method:

1. Blend cranberries in a blender.
2. Cut the orange and lemon into cubes without peeling.
3. Boil water.
4. Place cranberries, chopped orange and lemon in boiling water, add honey, cinnamon and cloves to taste.
5. Mix the ingredients and let it brew for an hour.