Are you the type of person who is not hungry first thing in the morning? Or are you pressed for time? Or are you trying to lose weight? follow tis article for a Healthy breakfast meals on the go.
Whatever
your situation is from the above, in this article we have brought you healthy
and delicious recipes with precisely calculated calories, to lose weight and
become a person who loves breakfast.
It
includes energy-boosting meals such as the "yummy apple pie", which
is: a soft spicy cereal made from oats, and others rich in protein such as
scrambled eggs.
Which
we will add to your breakfast made with a mixture of cereals, dried fruits and
nuts that are rich in nutrients and completely sugar-free, in this article we
will provide you with a set of healthy and nutritious meals.
Scientific
research indicates that people who eat breakfast are thinner than others,
because they tend to eat less food during the day, especially high-calorie
snacks.
And if
you have little time for breakfast in the morning, you should think of ways to
gain time in one way: either by getting up 10 minutes earlier or by doing other
chores faster that may take a long time.
Scrambled eggs with toast
Preparation
time: 4 minutes
Cooking
time: 5 minutes
Enough:
for one person
Calories:
Scrambled
eggs: 247 kcal
2 slices
of whole wheat toast: 190 kcal
the ingredients:
- 2 eggs
- 5 tablespoons of skimmed milk
- 2 slices of whole-wheat toast
- pinch of black pepper
How to prepare
The
secret to cooking scrambled eggs is to flatten them gently in the pan until
soft, so they don't become dry.
Gently mix eggs and milk in a bowl.
Combine
the low-fat sprinkles in a side bowl and add the egg and milk mixture to it.
Cook
all ingredients over medium-high heat, stirring slowly and gently, until cooked
through.
Serve
the eggs on a slice of toast, and sprinkle with a little pepper.
Tips
Mix
the eggs with a bunch of spinach until it turns green
(30 kcal/125
kJ).
Delicious apple pie
Preparation time 10 minutes
Cooking time: 6 minutes
Enough: For 1 adult
Calories per serving: 345 kcal
the ingredients
- Medium sweet apple
- Half a cup of soft cereal made from oats
- 2 cups apple juice without added sugar
- A cup of skimmed milk
- a pinch of cinnamon
How to prepare
Cut the apple into medium-sized pieces.
Season soft oats with the classic flavors of homemade apple pie.
Then put all the ingredients in a frying pan, heat, stirring, until boiling.
Reduce the heat and simmer the mixture for 5 minutes, stirring occasionally.
Put the mixture in a serving bowl and add a pinch of cinnamon.
white beans
Preparation time: 15 minutes
Enough:
for two people
the ingredients:
- A can
of beans, drain and keep the water.
- Two
eggs.
- A
medium-sized tomato.
- A
small onion.
- A tablespoon
of chopped fresh parsley.
- A
clove of garlic, crushed.
- Small
hot green pepper, chopped.
- A
tablespoon of hot sauce.
- 2 tablespoons
of lemon juice.
- ½ teaspoon
ground cumin.
- Quarter
of a teaspoon of ground coriander.
- Pinch
of black pepper.
- Salt, to taste.
Ingredients for decorating:
- Small
bunch of chopped parsley.
- olive
oil.
- Chopped tomatoes.
How to prepare
Cut
onions and tomatoes into small cubes
Mash
the beans a little with a fork and set aside.
Put a
little olive oil in a frying pan to heat up.
Add
onions and saute until slightly wilted.
Add
garlic and stir, then add the mashed beans and leave it on medium heat for
three minutes.
Add
all the spices, and don't forget the chili and hot sauce.
Turn
off the heat, then add the tomatoes, parsley and lemon juice with stirring.
Bring
a suitable tagine for two or one person.
Put
the beans in the casserole, make a hole in the middle, and add the eggs, taking
care to gently lower them so that they are in the shape of the eye.
Put
the casserole in the hot oven at 200 ° C for 10 minutes only, until the eggs
are cooked.
Garnish
the bean casserole with eggs using chopped parsley and tomatoes with a drizzle
of olive oil.
Serve
it hot with hot bread.
beans in the Yemeni way
Preparation
time: 20 minutes
Serves:
3 people
the ingredients:
- A can
of fava beans.
- Four
pieces of chopped tomatoes.
- A
small tomato cut into cubes.
- 2 tablespoons
of oil.
- One
onion, chopped.
- 3 grains
of green pepper.
- A
clove of garlic, cut into slices.
- A
bunch of fresh coriander.
- A
quarter cup of water.
- Half a
teaspoon of cumin, salt and black pepper - to taste.
- Small
green onion cut into slices.
- Half a
teaspoon of dried and ground coriander.
- A
small piece of cheese.
- A tablespoon
of tomato paste.
How to prepare
Mash
half the can of beans and set aside.
Cut
the green pepper into slices.
Put
the oil in a frying pan over a medium heat to heat up, then add the onions and
saute until golden.
Then
add green pepper and garlic and leave it on the fire for 3 minutes.
Add
tomato paste, chopped tomatoes and the amount of water, then cover the pot and
leave it on low heat for 10 minutes.
Add
the coriander and the whole amount of fava beans and let it cook for 10 minutes.
Then
add the cumin, salt and black pepper and stir the ingredients together.
Place
the fava beans in a serving dish and garnish with fresh sliced tomatoes,
coriander, green onions and cheese.
Other recipes rich in protein
Cold
meats and a plate of cheese next to it, and this is an option for those who
want fewer calories.
Such
as:
- Turkey meat
- Light
cheese containing (30%) fat or cheese of medium hardness.
- Fresh
grapes and nuts.
Low-fat
yogurt mixed with fresh fruits
Such
as:
- the strawberry
- nuts
This
meal contains about 10g of protein per 100g.
smoked salmon
Low-fat
cream cheese cakes, and here the cakes are divided in half and then toasted.
Then
spread low-fat cream cheese on one side of the cake so that the salmon is
placed on top.
Add a
squeeze of lemon and a pinch of black pepper to the salmon.
green juice
Smoothies
are a great prelude to breakfast for those who don't have an appetite in the
early morning for breakfast.
It's
also an easy-to-carry and quick-to-make option if you're in a hurry.
To
know more healthy breakfast meals click here.
To
know more quick and easy breakfast ideas from here.
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