What to eat for breakfast? Recipes of healthy breakfasts

If you want to see in your reflection a healthy body without excess weight - eat right. To begin it is necessary from the most important, in opinion of dieticians, time of reception of food - mornings. To stop worrying about what to eat for breakfast, in the article we will get acquainted with the main components of a healthy diet and give recipes for healthy breakfasts for every day.

What is useful for breakfast?

The range of products is wide. In the world there is enough plant and animal food containing vitamins, proteins of fat and carbohydrates, as well as other microelements, hundreds of which are necessary for our organism. Therefore, the options that eat for breakfast from them will be mass. Let's try to limit the circle, removing from the list all the exotic things that in our country it is either impossible to get or expensive, as well as those fruits, vegetables or meat that does not have pleasant taste qualities, which is important. Finally, we do not need too fatty and high-calorie food. A useful breakfast is one that is light and high in substance.

As a result, we get the following set of what is useful for breakfast:

• fresh juices and vegetables - especially valuable orange, tomato and carrot. Banal cucumbers and tomatoes will also be welcome;
• cereals - rice, buckwheat, rye bread or wholemeal and other;
• sweet - a variety of natural jams, marmalade, which have an average caloric value, but have excellent taste, and the capacity of all kinds of vitamins;
• coffee and green tea. Contrary to popular belief about the dangers of caffeine - this is not so. It helps us wake up, bringing the body into tone. If you do not suffer from heart disease - an excellent choice. By the way, green tea contains even more caffeine than in coffee itself;
• dairy products, in particular - yoghurt. It is desirable to cook it yourself, because it is stored only for 1-2 days;
• eggs. A common addition to morning meals, especially in European countries. Indeed, the benefit that brings us an egg - it's hard to overestimate;
• ham from chicken - quite light and satisfying product, great for morning meals;
• honey - does not need special comments. Nature gave us this nectar, full of fructose and glucose (69% of the total composition), as well as B vitamins specially, so that we can eat it in the morning, giving energy to the body.

Recipes of healthy breakfasts. Fast, easy, tasty

Many "advisers" on the Internet, as well as some nutritionists and other people who consider themselves to be valuable information, often gives recommendations on what is useful for eating breakfast with a swarm of restrictions, offering to prepare whole "bouquets" of dishes, which can not be spent one hour of his time. But in fact morning is time not only to "eat", but also to prepare for work. We are always in a hurry somewhere, so we want to get our portion of nutrients quickly and run away from work. With this calculation, we will list a couple of simple but useful recipes for breakfast.

Recipe 1 - turn a banal sandwich into a useful product

Everyone is accustomed to quickly "shove" a structure of bread, sausage and cheese into himself and run away to work. Let's change the recipe slightly, which will also remain simple, but much more useful.

Ingredients:

• rye or whole wheat bread - 2-4 slices
• cottage cheese - 100 g
• chicken ham - 3-4 slices
• dill - 1-2 branches
• salad - 3-4 leaves
• sour cream - 1 tbsp. a spoon
• mustard - 1 teaspoon
• hard cheese - 1 slice

Preparation:

1. Mix sour cream, cottage cheese, mustard and finely chopped dill with each other, add a little salt to taste. You can add even a spoonful of honey;
2. In a toaster or in a skillet (adding a little olive oil) fry the bread and spread the resulting sauce over it;
3. Top with a couple of slices of ham, cheese, lettuce and cover with a second slice of bread. You can take care of the preparation of the sauce in advance and store it in the fridge. Then everything will take a couple of minutes.

Recipe 2 - Greek salad with chicken in a hurry

Ingredients:

• chicken fillet - 1 slice
• Feta cheese - 100 g
• tomatoes - 1 pc.
• cucumber - 1 pc.
• olive oil - 2 tbsp. l.
• salt - to taste
• pepper to taste

Preparation:

1. The fillet can be fried in olive oil or cooked. Do it better in advance, if in a hurry, putting the shape with the meat in the refrigerator. Although in the morning chicken is very quickly done;
2. Cut the pieces of cheese, cucumber, tomato, chicken fillets into large pieces and put them in a bowl, sprinkle with olive oil, add salt and pepper to taste, mix. To taste, you can add slices of rye dried bread or even fresh.

Everything, a simple and useful salad filled with the necessary vitamin complex - is ready. Include fantasy, look at products that are better to use in the morning and build your own recipe for a healthy breakfast.