Healthy breakfast: three simple meals to start the day with energy

Quinoa with avocado and egg

Proper nutrition necessarily involves the presence of breakfast. Moreover, it is quite satisfying and high-calorie so that there is enough energy until the next meal (not counting light snacks). Within an hour after waking up, the body needs food rich in carbohydrates for energy, as well as proteins and fats for full saturation.

To get the most out of your breakfasts, add seasonal foods to your breakfasts:

• - a source of fats, folic acid, and potassium;

• - source of provitamin A and fiber;

• - a source of vitamin C and flavonoids;

• - a source of vitamin C, fiber, potassium and manganese;

• - a source of fiber and flavonoids;

• sweet potato - a source of provitamin A and vitamin C.

Also, don't forget the versatile ingredients: oatmeal, eggs, beans, and nuts.

Today we share three simple recipes for healthy breakfasts that will be the key to your productive day.

Quinoa with avocado and egg

Ingredients:

1 glass of quinoa;

1 tablespoon of olive oil;

1 teaspoon red wine vinegar;

1/4 teaspoon salt;

2 chicken eggs;

5-6 pcs. cherry tomatoes;

1/2 cup boiled beans (canned);

2 tablespoons chopped parsley;

1/2 ripe avocado.

Cooking technique:

Boil the quinoa in salted water.

Prepare the dressing: Combine olive oil, wine vinegar and salt.

Combine boiled cereals with beans and parsley. Pour dressing over and stir.

Fry the eggs.

Arrange the eggs, sliced ​​tomatoes and avocado on top of the dish.

Lightly salt.

Garnish with fresh parsley if desired.

Enjoy your meal!

Baked oatmeal with banana

Ingredients:

2 ripe bananas;

100 g oatmeal (but not instant);

1/4 teaspoon cinnamon;

150 ml of milk;

250 ml of water;

4 walnuts, chopped.

Cooking technique:

Preheat oven to 190°C.

Mash one banana into a puree. Second - cut across into thin slices.

Mix banana puree with oatmeal, cinnamon, milk, water, and a pinch of salt.

Transfer the mixture to a baking dish.

Lay banana slices on top, sprinkle with walnuts.

Bake 20-25 minutes until golden brown.

Ready! Enjoy your meal!

Scrambled eggs with bacon, sweet potato and pepper

Ingredients:

4 slices of bacon;

1/2 onion;

1 red bell pepper;

1 sweet potato (can be replaced with regular potatoes);

1 cup shredded cabbage;

1/4 teaspoon of cumin;

1/4 teaspoon dried garlic;

1/4 teaspoon paprika;

salt and pepper to your taste;

4 eggs;

4-5 green onions.

Cooking technique:

Heat a large skillet over medium heat.

Sprinkle bacon over it and fry until golden brown, 1-2 minutes per side. After cooking, set it aside on a separate plate.

Fry the diced onion and bell pepper in a pan for 2-3 minutes.

Then add chopped sweet potato and spices, fry for 10-12 minutes, stirring occasionally.

At the end of cooking, cover the pan with a lid (about 5 minutes) to soften the sweet potato.

Return the bacon to the pan and add the cabbage, keep on fire for another 2-3 minutes.

Make four wells in the dish and break the eggs into them. Cook until cooked through, covering the pan with a lid if necessary.

Season with salt, pepper and sprinkle with chopped green onions.

Enjoy your meal!

| Prepared by Anastasia ZLOTNKOVA, BELTA+

| Photo: open Internet sources.

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