How to make a simple and nutritious breakfast As titled, thank you

I think a fried egg + a glass of milk + a bowl of porridge or something for breakfast is OK

A carton of milk, two hard-boiled eggs, simple nutrition and not easy to get hungry.

My breakfast is chaos, if it's not noodles, it's porridge, that's all!

The first type is [tomato omelet].

Ingredients: 2 tomatoes, 2 eggs, 1 bowl of flour, 2 grams of salt, 1 tablespoon of sugar, appropriate amount of chopped chives, a pinch of white pepper.

Method:1Peel the tomatoes and dice, and put them in a container. Clump skin such as.

2.Crack in two eggs, add salt, sugar and white pepper and mix well to form an egg mixture.

3.Add an appropriate amount of flour and stir into a batter. The flour should be added little by little, and if you add more, you can add some water.

4.Add some chopped chives and stir well. The addition of chives will make the pancakes have a shallot aroma and a more fragrant taste.

5.Put an appropriate amount of oil in a frying pan, pour in the batter when the oil is hot, and spread it into small cakes. Both sides solidify golden and ripe on it.

The second type is [pancakes].

Ingredients: 2 bowls of flour, 2 eggs, water, bean paste, shredded onion, sliced ham, lettuce, spicy cabbage, black sesame seeds.

Method:1Prepare the ingredients in advance, put an appropriate amount of water in the bean paste and mix thoroughly.

2.Put water in the container first, and put the amount of water as needed. Then put the flour, put the flour little by little, and stir it into a batter. The batter is thicker than yogurt.

3.Brush a frying pan with cooking oil, heat it all the time, pour in the batter, and spread it out with a spatula until the batter solidifies.

4.Crack an egg on the surface and spread the egg with the same spatula, cover the pancake and sprinkle with black sesame seeds.

5.Once the eggs are half-set, they can be turned over. According to personal taste, brush some bean paste hot sauce. Add shredded onion, sliced ham, lettuce, roll it up with the help of a spatula and you're good to go. You can add the vegetables and meat to your liking.

Half an apple, one egg, one green leafy vegetable, porridge. Vitamins, proteins, carbs are all available.

If you want to eat a good, convenient and nutritious breakfast, you can eat more dairy products, soy products, eggs and fruits and other foods, as follows:

1.Dairy products: such as cow's milk, goat's milk, etc., which contain a lot of protein and minerals, which can supplement the nutrients needed by the body, which is convenient and nutritious.

2.Soy products: such as soy milk, tofu and other foods, these foods are also rich in protein, calcium, unsaturated fatty acids, which help the body to digest and absorb, taste good, and are highly nutritious.

3.Eggs: You can also boil an egg in the morning with more than dairy products and soy products, the protein ratio in the egg is moderate, and it is easy to be absorbed by the body.

4.Fruits: Breakfast can also be accompanied by an apple, which is rich in vitamins and fiber, which helps to promote intestinal peristalsis.

Cake. Pastries as breakfast is the welfare of people who love sweets, the following two are shared yam cakes, autumn officially eat yam season, we can eat some appropriately, it is also good for the body. Although the following two are both yam cakes, the methods are completely different.

Yam cake. This yam dessert is delicious and non-sticky, with a strong milky flavor, soft and strong, and can be used as a snack for children with zero additives;

A list of ingredients

200 grams of yam, 100 grams of black sesame seeds, 20 grams of white sesame seeds, 120 grams of sugar.

100 grams of flour, peanut oil, milk, 250 grams of glutinous rice flour, and an appropriate amount of wolfberry.

Steps:

1. Peel 200 grams of yam, cut it into small sections, steam it in a pot, and steam it for 10 minutes after steaming;

2. Now let's make a sesame filling: 100 grams of black sesame seeds, 20 grams of white sesame seeds, 100 grams of sugar, 100 grams of flour, 100 grams of peanut oil, mix well, if you don't like to eat this filling, you can also use bean paste, but I still think the sesame filling is more fragrant;

3. Take out the yam after steaming, add 20 grams of sugar while it is hot and mash it into a puree, try to pound it delicately, mix 100 grams of milk, and add 250 grams of glutinous rice flour in small quantities many times;

4. Now to knead the dough, the dough should be moderately soft and hard and not sticky, and it will not crack, sort it out, roll it into long strips, divide it into dough of equal size, then knead it round, press it into a small cake, turn the cake away with your fingers, wrap it with sesame filling, close it with the way of the tiger's mouth, sort it out, and the raw body of the yam cake will be ready;

5. Brush the bottom of the plate with a layer of cooking oil, put the yam cake in and sprinkle a little dry glutinous rice flour, steam it in the pot, and cook it on high heat for 10 minutes.

6. Non-stick pan without water and oil, 100 grams of glutinous rice flour, fry slowly over low heat, smell the fragrance and you can get out of the pot, here to remind you is that you must use low heat to fry, the yam cake is also steamed, sprinkle the fried glutinous rice flour while it is hot, put the wolfberry, and the delicious and good-looking yam cake is completed.

Glutinous rice is originally soft and glutinous taste, after adding yam will taste more soft, the aroma is needless to say, the faint milk aroma and thick sesame aroma are too tempting, full of stuffing!

This yam cake looks like a snowy moon cake and tastes like ice cream, the method is simple, the taste is soft, and the taste is completely different from the previous one.

Vegetable and meat wontons + xiao long bao = energy released.

It's easy to procure.

Perhaps the small restaurant on the street corner that runs the "big dishes" of Suzhou and Hangzhou is also in the breakfast business, and their unique vegetable and meat dumplings and soup-filled xiaolongbao are worth frequent visitation.

Nutritional content analysis: This breakfast has 400 kcal energy, 20 grams of protein, 25 grams of fat, 20 grams of carbohydrates, and can also provide L-carnitine contained in meat to help fat metabolism and add power to muscles.

Overall evaluation: Such a breakfast is undoubtedly high in fat, and fat is characterized by slow digestion and absorption. If you're going through a busy morning and can't afford to have a regular lunch, you might as well enjoy it and store some slow-release energy for your body.

What are some easy-to-learn, nutritious and healthy breakfasts? How does it work?

1.Breakfast omelet. It's also very simple.

First of all, chop the vegetables we have prepared. Then prepare a bowl with two eggs and three spoonfuls of flour. We pour the chopped vegetable ingredients into the flour and stir the flour into a batter with about 250 ml of milk.

Of course, the amount of milk to use is determined according to the water absorption rate of our flour. In general, it can be stirred into the batter form of yogurt. If you don't like greasy food, you can choose a pan without grease and pour our stirred batter directly into the pan.

Don't use too much batter, just cover the pan. Burn until one side is set, then turn it over and burn the other side. Until both sides are discolored and cooked, it is ready to be cooked.

The whole process takes less than ten minutes and is very simple and nutritious.

2.Prepare a small bowl of milk pancakes, beat two eggs, add 2 grams of salt, add 10 grams of sugar, 50 grams of flour, and add a 180 ml bag of pure milk if you like sweets. Stir well with chopsticks and stir into a paste.

Just pull up the silk. Remove the electric baking pan and heat it with electricity. Once the pot is hot, there is no need to brush the oil.

Scoop a spoonful of egg batter into the pan and pour into the shape of a round cake. Scoop a few spoonfuls more and you can make 5-6 patties in the pan at a time. Once the patties are formed, flip them over and fry the other side.

After frying both sides, it is ready to come out of the pan.

3.Bean curd, bean curd is also a popular local breakfast that can be salty but sweet. Pour 3 packets of tofu powder into a large bowl, add 600ml of water, stir well, and steam for 15 minutes.

The steamed tofu is as tender as the tofu sold outside. In the process of steaming, make a braised soup of tofu brain, chop the soaked fungus and daylily, put a small amount of oil in the wok, stir-fry the fungus and daylily for about 1 minute, add water to boil, pour in starch water and continue to cook, the soup is slightly thicker, pour in the egg liquid to form egg drops, add salt to taste, sprinkle with chopped green onions, and the marinade is ready. Place the tofu in a bowl and pour the marinated soup over top.

There are many ways to make a nutritious breakfast, such as making pumpkin millet porridge for your child, then making a little vegetarian bun, and you can also make your own finger cakes.

For example, you can make soup dumplings or tea eggs and millet porridge, and you can directly make a cup of soy milk or fried steamed buns. There is a stir-fried steamed bun that is first put in the egg mixture, and then the pan is stir-fried.

Usually it's boiled eggs, fried eggs or omelets, but I think it's just boiled in water. It must be a big fire first and then a small fire.

The diet should be varied, and eating a good breakfast will be very energetic and intelligent, and you will know it after a period of time. Eating breakfast every day is not easy to get solid stones, and it will live longer.

Eggs and milk should not be eaten together, as this will hinder calcium absorption. Apples should also not be eaten with breakfast, because fruits are best eaten one hour before or two hours after meals, and the fruit after a meal is unscientific, it will breed a lot of spoilage, and it is not good for the stomach. Eggs and soy milk should not be eaten together.

Boil two small eggs, first on high heat and then on low heat so that they will not crack, and use a larger bowl to cook on the induction cooker. Peel the potatoes and cut them into small pieces, first on high heat and then on low heat. These two nutrients are very comprehensive.

If you don't eat potatoes, stir-fry a plate of greens. If you don't eat eggs, eat soy milk and milk. Cook porridge every morning, adjustable sugar.

There is soda in the bun and it can hinder the absorption of some nutrients. Occasionally eat a small amount of pickles, which have carcinogens but also beneficial bacteria. Apples are taken to school to eat and eaten between classes.

If there is a soymilk machine at home, you can eat some grains, and you can make paste with less water.

A good breakfast should have carbohydrates (most in rice and noodles), vitamins, proteins, and minerals (eggs, potatoes, and whole grains are a lot of them).

Drink some water in the morning, because after being thirsty for a night, vegetables should be eaten half a catty to one catty a day.