Nutritious breakfast for 10 year old elementary school students. Fast, simple, nutritious

The breakfast recipe for elementary school students is as follows:Breakfast 1: black rice glutinous rice wheat kernel porridge, apple water, shrimp egg custard, cabbage pie, boiled eggs.

Breakfast 2: Millet porridge in a casserole, instant chicken breast, steamed pumpkin yam, bread with blueberry sauce.

Breakfast 3: Eggplant and egg soup with eggs, potato egg cake, dried radish.

Breakfast 4: Milk oatmeal, egg and cabbage cheong noodles, chicken toast pizza.

Breakfast 5: milk, purple potato omelette, burger, ravioli.

Breakfast 6: Milk oatmeal, scrambled eggs with zucchini, Tongguan buns, Orleans roast wings.

Breakfast 7: yam porridge, toast pizza, fried yellow cabbage.

Ingredients: 100g toast, 1 sausage, 1 tomato, 3 eggs.

Excipients: 5 grams of chopped green onion, 2 grams of salt, a little pepper.

Steps: 1. Prepare the ingredients.

2. Cut the toast into small pieces, cut the sausage into small cubes, dice the tomatoes, and mince the green onion for later use.

3. Crack 3 eggs into a bowl.

4. Add a little salt.

5. Sprinkle with pepper and stir well.

6. Heat a frying pan on the fire, pour in an appropriate amount of oil, add half of the chopped green onion and fry it to bring out the fragrance.

7. Add diced sausage and stir-fry evenly. Divine emptiness.

8. Stir-fry the diced sausage until the oil comes out, change color and pour in the diced tomatoes and stir-fry.

9. Add the first blind block into the chopped toast bread and stir-fry evenly.

10. Pour the egg mixture evenly on top.

11. Sprinkle the remaining chopped green onions, the egg liquid is set, pour out and cut into pieces, and the breakfast cake is ready.

1. Omelette rice + fruits and vegetables + yogurt:

Heat a wok and pour oil, add diced onions, and stir-fry until fragrant. Add diced carrots and sausages and stir-fry. Add the tomato paste and stir-fry.

Add the rice, press it with a spatula and stir-fry the bat. Add the diced cucumbers. Add salt.

Add white pepper. Stir well and turn off the heat. Add a pinch of starch and water to 2 eggs, stir together.

Heat a pan, grease with a little oil, pour the egg mixture into the pan and shake the pan so that it covers the bottom of the pan. Stack the fried rice on top of the quiche. Wrap the edges to prevent the filling from being exposed.

Use the plate upside down on the pan, flip the pan and pour the omelet onto the pan. Chop the fruits and vegetables, tear them well, pour a little thick yogurt, stir and garnish.

2. Vegetable and meat wonton + egg fried bread + orange:

1 bowl of vegetable and meat ravioli, 1 slice of egg fried bread, half an orange.

Grind the shrimp meat and vegetables into a puree, add minced ginger and shallots, salt and a little water and mix well to form a filling. The wonton wrappers are flattened and filled with minced meat to make the wontons. Put water into the pot and boil, put it in the pot to cook, remove it and put it in a bowl, add soup and add a little seaweed, coriander, salt and sesame oil to taste, and it is ready.

Beat 1 egg. Heat the pan, put a little oil, dip the bread slices in the egg mixture, put it in the pan, and fry until golden brown on both sides.

3. Nut polenta + egg meat floss sandwich:

1 bowl of nut polenta, 1 egg sandwich, half a tomato.

Stir-fry peanuts, walnuts, black and white sesame seeds and grind them into minced pieces. Put the water into the pot, mix the fine cornmeal with warm water, after the water boils, put the adjusted cornmeal into the pot and stir well, and then turn the corn batter into the pot when the pot is boiled, and then pour a small amount of sugar, raisins and pre-prepared broken nuts into it and stir well, and it will roll slightly.

Prepare 1 egg, 1 cucumber 4 sticks, 4 slices of bread, 2 slices of ham, and an appropriate amount of meat floss. Eggs are fried. Cut the cucumber into thin slices, add a pinch of salt, sugar and vinegar, marinate for 10 minutes, drain.

Sprinkle a layer of meat floss on the bread, cover with a slice of bread, place the omelette, arrange the cucumber slices, cover with a slice of bread, arrange the ham slices, cover with another slice of bread, cut diagonally.

The four basic principles of breakfast:

A high-quality breakfast should include high-quality protein (milk, eggs, soy products, lean meat, etc.), sufficient carbohydrates (porridge, rice cereal, buns, steamed buns, noodles, etc.), appropriate amount of vegetables and fruits (it is recommended to choose at least one, vegetables are appropriate), if you want a full score for breakfast, children over 3 years old can eat a small amount of nuts; On the basis of these 4 principles, because the autumn climate is obviously dry, the baby should be given more moisturizing food to prevent autumn dryness; It is recommended to eat some coarse grains and potatoes, such as millet, oats, barley, red beans, sweet potatoes, taro, etc.; Eat some moisturizing foods: lotus root, white radish, winter melon, loofah, cabbage, cauliflower, white fungus, pear, lily, soy products, etc.; Arrange more carotene-rich ingredients, usually dark green and orange-yellow vegetables and fruits, such as broccoli (especially high), carrots, pumpkin, spinach, mango, oranges, etc.; Be flexible A good day starts with breakfast, and the breakfast in autumn should be warm and full of energy;

30 examples of nutritious breakfasts for students.

A happy day starts with breakfast!

The kitchen is a place of "magic".

30 Student Breakfast Examples, When You're Not Inspired, Check It Out! **Ms. Wang Yan, a child nutritionist from the Children's Nutrition Home!

The first one: pumpkin steamed bun + millet and red date porridge + boiled eggs + fried vegetables + fruits;

The second: egg liquid fried dumplings + oat milk porridge + purple cabbage oil and wheat cabbage;

The third: laver vegetable ravioli + corn + star fruit;

The fourth paragraph: multigrain steamed bread + fried miscellaneous vegetables + boiled eggs + milk + red dates and walnuts;

The fifth: beef noodles with green vegetables + milk + cherry tomatoes;

Sixth: flaxseed milk soft cake + multigrain rice cereal + asparagus mushroom scrambled egg;

1. Peanut butter bread.

Whole wheat sliced bread topped with peanut butter rich in vitamins C and E is delicious and convenient. You can also use a food processor to make a little ice in the refrigerator and take it out when you want to eat it. In 3 minutes, you can go to work in good spirits.

2. Egg burritos.

Beat an egg, mix in a small amount of flour and mix into a paste. Heat a small amount of oil in a frying pan, or melt the butter, pour the batter into the frying pan to make a thin dough cake, golden brown and turn off the heat. Add 1 to 2 slices of cheese and 1 slices of ham and roll them up.

It's much more nutritious than the pancake fritters you buy at a street stall. It takes 5 minutes.

3. Salad sandwiches.

Sandwich bread 2 3 slices, cucumbers, tomatoes, scrambled eggs, scrambled eggs, cucumbers, tomatoes on the bread slices, drizzled with salad dressing and put another slice of bread to make it, it will never take more than 10 minutes.

4. Sweet glutinous corn.

Microwave corn grains on high heat for 3 minutes and set aside. Add 30 grams of water starch (starch) to the cold milk, mix well, heat it in a non-stick pan, stir while heating to make fried fresh milk, then add cooked corn grains, and add an appropriate amount of sugar. It takes 7 minutes, and if you don't have time to sit at home and eat, you can sit in the car and eat it in a disposable cup.

5. Colorful fried rice.

100 grams of vegetables, cook crispy in the microwave for 3 minutes on high heat, fry yesterday's cold rice in oil and add the cooked miscellaneous vegetables, and season it. You can also add diced chicken, diced meat, and diced ham. It takes 5 minutes, and the extra 2 minutes are kneaded into rice balls that are easy to take and eat on the road.

6. Shredded porridge with apricot meat and chicken.

Shredded chicken breast (or tenderloin) and stir-fry with green onions, ginger and cooking wine until medium-rare, then add shredded apricot meat and stir-fry. Add to the cooked porridge and bring to a boil to taste. You can use a microwave oven or rice cooker, induction cooker, etc. the night before, and everything can be automatically made of porridge and power-off cooking utensils to make white porridge, and the next morning you can add ingredients, saving time and effort.

7. Seafood (wheat) porridge.

Wipe the kelp with a damp cloth, remove the white powder from the surface, and cut it into filaments with scissors. Cut the dried fish into small pieces (if you use shrimp skin, you don't need to cut it), and put the kelp and brown rice (cereal) together and cook it in water to make porridge. Season to taste and add white pepper.

According to a survey of more than 1,500 types of cereal for children, one bowl of cereal per day can add about one kilogram to a child's weight in a year. Parents should carefully read the nutrition facts when buying cereal for their children, and calculate that the sugar content of each serving of cereal eaten by their children should not exceed four grams.

The principle of food selection, you can choose one or two from each of the following food groups:

1.Cereals: whole grains, oatmeal, low-sugar cereals, wheat germ.

2.Proteins: eggs, fish, chicken or turkey breast, tofu, soybeans, nuts (e.g. walnuts, hazelnuts, macadamias, Brazil nuts, almonds, cashews, sunflower seeds, sesame, flaxseeds, peanuts, peanut butter).

3.Healthy oils: nuts, avocados, cottage cheese (1 percent fat), mozzarella (partially skimmed), flaxseeds.

4.Vitamins and minerals: All kinds of fruits, especially orange fruits, such as willow dings, grapefruits, lemons, citrus, limes, etc., as well as bananas.

5.Antioxidants: pomegranate, blueberry, cranberry, mulberry.

1. Dry and thin matching. Eating thin foods such as porridge, rice soup, and soy milk does not have enough energy, and eating dry foods such as steamed buns, bread, cakes, etc., lacks water and causes indigestion. Therefore, it should be mixed with dry and thin.

2. Meat and vegetable matching. Breakfast should include milk, dairy products, eggs, fish, meat or soy and soy products. A certain amount of vegetables should also be arranged, which can not only maintain the balance of blood pH and reduce the pressure on the gastrointestinal tract, but also provide the body with a certain amount of vitamins in a timely manner.

Some parents want to prepare a more nutritious breakfast, but they often ignore the issue of dietary balance and give their children milk and eggs as usual. Of course, these two foods are excellent in terms of protein supply, but they have less carbohydrate content, and the caloric energy required in a morning is only dependent on protein supply, which is not enough and wastes protein. According to the proportion, while eating milk and eggs, you must add steamed buns, bread, and biscuits and other foods for children who are young at the age of one month.

Then, the nutrients of this breakfast are balanced.

Children are in the prime of growth and development, and it is important to focus on supplementing rich protein and calcium. First of all, eat a small amount of foods with high sugar content to prevent tooth decay and obesity. Where possible, a child's breakfast is usually best served with a glass of milk, an egg and a slice or two of bread.

Milk can be drunk alternately with beverages such as fruit juices. Bread can also sometimes be replaced with biscuits or steamed buns.

Another thing to note is:

1.Eating breakfast immediately after waking up is prone to indigestion, and it is generally better to eat it 20 to 30 minutes after waking up.

2.For those who have the habit of waking up early, it is better to arrange breakfast after 7 o'clock.

3.Don't eat too quickly just because you're in a hurry to avoid damaging your digestive system.

4.Breakfast should also be set at a fixed time, otherwise it will affect digestion and absorption.

5.The food eaten after breakfast is not a substitute for breakfast, so it is unscientific to skip breakfast and rely on additional meals.

6.Parents' role models are important, and children will only develop well if they take the lead in eating a nutritious and healthy breakfast.

Hot and sour copy.

Ingredients: Fatty and lean pork filling, carrot, ginger paste, salt, white pepper, cooking wine, oyster sauce, light soy sauce, water, vinegar, chopped seaweed, sesame oil, chopped green onion, chili sauce, Sichuan pepper oil.

Method: 1. Chop the pork into minced meat, cut the carrot into small cubes, and rub the ginger into minced ginger;

2. Put the meat filling into a bowl, add salt, pepper, oyster sauce, light soy sauce, cooking wine and ginger, stir in one direction, and add a small amount of water many times, then add chopped carrots and stir evenly in one direction;

3. Take the wonton skin, put the meat filling on the top of the triangle, roll it up, pull out the chopsticks, dip it in some water and pinch it to close the mouth.

4. Open the water into the wontons and boil over high heat, and cook for another minute after opening the lid, the wontons will almost float on the surface of the water, and the skin will be relatively transparent.

5. Put light soy sauce, sesame oil, a little vinegar, pepper oil, an appropriate amount of seaweed, chopped green onions, add the noodle soup with stock or boiled wontons, take out the boiled hand, put it in the soup bowl, put it on the chili sauce, sour and spicy and appetizing, delicious!

Corn and vegetable pie.

Ingredients: corn, peas, carrots, starch, condensed milk, sugar.

Method: 1. Wash corn, peas and carrots to control water.

2. Boil water in a pot, blanch the ingredients in the pot after the water boils, and remove the water to control dryness;

3. Enlarge all the ingredients into a bowl, add 2 spoons of starch, 1 spoon of sugar, 1 spoon of condensed milk, and then stir them well;

4. Brush the pizza pan with a layer of oil to prevent sticking, pour the mixed corn mixture into the plate, roll it out with a spoon and flatten it, and put the cheese crumble;

5. Preheat the oven, heat it at 200 degrees and bake it for 15 minutes. The cheese melts completely and is a little burnt. If you don't have an oven, you can use an electric baking pan and a frying pan to cook over low and low heat throughout the whole process.