Healthy breakfasts

Accustomed to eating breakfast with this simple meals that are designed to excite the appetite of not eating

                                               breakfast most often.

I'm not hungry, beginning in the morning? you do not have time? Trying to lose weight? This will push the calculated calorie meals to discover breakfast fun again.

There are things for everyone starting Bashehadh "apple pie" enhanced energy and scrambled eggs rich in protein, to a green drink is rich in nutrients and cut sugar-free granola.

Says Nutritionist Alison Hornby "The get used to eat in the morning is something you can walk towards him," "Start snack such as a piece of fruit or low-fat yoghurt.

"After a period of time, will increase your appetite in the morning has naturally notice that you eat less amount throughout the day, including snacks."

Research suggests that people who eat breakfast are thinner because they tend to eat less during the day, especially snacks, high-calorie.

If you do not have time in the morning, think of ways to be supplied for this purpose by making your breakfast simple, either by waking up 10 minutes before or accomplish other work early.

Breakfasts enhanced energy

Porridge 'apple pie'

Serving: one adult. Preparation time: 10 minutes. Cooking time: 5 minutes. Calories per serving: 345 calories (1443 kJ).

Ingredients: 50 grams of porridge oats, 200 ml of apple juice (no sugar added) 100 ml of milk, half-fat 0.1 candy apples medium-sized, cut into cubes, sprinkle of cinnamon.

It makes you feel comfortable hot porridge, spiced classic flavors of apple pie a local-made.

Put all ingredients in a saucepan. Preheat the ingredients and stir until boiling, then lower the heat and let it simmer for five minutes. Slide it down. Pour the porridge in the pot presentation and add a pinch of cinnamon.

Or you can try:

• meal oatmeal with dried fruit, fresh fruit and yogurt few Dezm- calculated fruit added to the meal and oatmeal with dried fruit among Hssk to be taken of the five shares per day. Yogurt provides a low-fat, calcium and protein and is low-fat. Watch out for the sugar content in the low-fat yoghurt. Get a meal and oats and dried fruit without added sugar.

• porridge pureed bananas and berries Almajafv- Put oatmeal and a handful of dried blueberries in a bowl and add half of the milk fat. Put it in the microwave for 3-4 minutes, stirring every now and then. Evoked with mashed bananas when cooked. Mashed bananas healthy alternative to sugar Owalasl longer. Use very ripe bananas to get the best results.

• cooked beans on toast made from wheat Alcaml- not a few fat cooked beans in nature only, they are rich in fiber and protein as well, making it a source of vegetable protein. Pay attention to the limits of reducing salt and sugar.

• it can contain breakfast cereals high Alynsph of sugar, and some have up to 37% of the white material. Try to turn into eating low-sugar cereals or those that do not contain added sugar, such as regular grain biscuit made from wheat completely, and those regular fragile, which are made from whole grains and regular porridge. Learn more about the reduction of sugar intake on your breakfast.

Protein-rich breakfast

Scrambled eggs (with toast made with whole wheat option)

Serving: one adult. Preparation time: 5 minutes. Cooking time: 5 minutes. Calories per serving: scrambled eggs: 247 calories (1033 kJ) 0.2 slice of toast made with whole wheat: 190 calories (795 kJ).

Ingredients: two eggs 0.4 tablespoons of half-fat milk 0.2 slice of toast made with whole wheat, 2 teaspoons of low-fat Dhain, workshop black pepper, a small amount of optional chives (calories negligible)

The secret behind the perfect scrambled eggs in gently blend in the pan for curd instead of the dry mixture quaking.

Mix egg and milk in a little bowl. Dissolve Aldhain low-fat into a bowl and add the egg mixture. Ath mix on medium heat to high, and stir slowly and gently so that comes in the form of a large soft curd. Ft eggs on slices of toasted bread, and put a little chives and some consume the pepper.

Tips:

• To get the green eggs, eggs failed with a handful (40 g) of spinach (30 kcal / 125 kJ).

Or you can try:

• platter of meats and cheeses Cold option to contain fewer calories, choose lean meats such as turkey and cheese grilled foods such as low-fat cheeses mature by 30% Owalojban "light" medium hardness. Accompanied by fresh grapes and crackers.

• Greek yogurt low-fat covered with fresh fruit, such as strawberries and nuts - which contain about 10 grams of protein per 100 g, the Greek yogurt provides about twice the protein found in regular yogurt.

• Turned bread with smoked salmon and cheese bread Alowhit- department Humsa. Anoint low-fat cheese on one of the aspects of bread and cover with the salmon. Add a few drops of lemon and pinch of black pepper.

Packed lighter

Brew green

Serving: one adult. Preparation time: 5 minutes. Cooking time: None. Calories per serving: 140 calories (586 kilojoules).

Ingredients: sliced ​​canned mango 40 g (get rid of the fluid), sliced ​​canned peaches 40 g (get rid of the fluid), 40 g of frozen spinach, banana and one medium-sized, 200 ml of water (or on request).

Drinks are a great introduction to breakfast if you do not have a big appetite usually in "early in the morning." Also is a good choice can be carried easily fits where the morning commute.

Green Parwbna is the kind lighter compared with some green drink recipes rigid, he is very sweet and rich in fruits and continue to give you a healthy meal of green components. Mix all the ingredients together until they become soft. Add more water to get the desired consistency.

Tips:

• You can also use frozen fruit or fresh rather than frozen fruit.

Related articles

eggs

Salt: the facts

Fat Facts

• give each 150 mL of this mixture of five servings of quotas to be taken daily. It does not offer you this drink only two portions of the five daily quota regardless of the amount you eat.

Or you can try:

• banana drink and Alshovan- dotted around the bananas have to breakfast enhanced means of energy. Mix a banana and one with 2 tablespoons of oats 100 ml of milk, half-fat until they become soft. It can also be prepared with soy drink.

• drink "Compatible berries" - Take a banana and one 0.140 g of frozen summer berries or fruit woods, 40 g of natural yoghurt, low-fat and about 100 mL of apple juice. Mix bananas, berries until the mixture becomes soft. With the blades move, pour the apple juice to reach the consistency you want.

• Special toasted bread Bk- attended Tired of the usual meals? It should not be the toast of the meals that make you feel bored. You can decorate Dhain bread Boukltat healthier: avocado mashed and boiled eggs and sliced ​​ripe Almarmat and creamy cheese that is lower by 30% contain, or a banana and peanut butter slices.

The breakfasts for five minutes

The breakfast bar "Take it and go."

Manufactured: 6 pieces. Preparation time: 15 minutes. Cooking time: 25 minutes. Calories per serving (one-piece): 300 calories (1255 kilojoules).

Ingredients: 150 g Oats large, very ripe bananas Mtostta Size 0.60 g butter, melted 0.60 g cherry 0.60 g Cranberry 0.40 g sunflower seeds, pumpkin seeds 40 g.

You may be in a hurry in the morning sometimes. Previously attended the amount of pieces that make this granola without the addition of sugar to a healthy breakfast meal while you are busy Permanent.

Preheat oven to 200 ° C (fan oven 180 ° C, gas for class 6). Mix oats, cherries and cranberries and seeds in a bowl. Pour the melted butter and mix well to make sure that oats may cover well. Ahers core of the banana with a fork in a separate dish. Add it to oat mixture and mix well. Avrh mixture into the tray dimensions of 30 cm × 20 cm. Abzh in the oven for 20-25 minutes. Once cooked, move it to a wired rack to cool, then cut into six pieces.

Tips:

• Press the mixture into the baking tray well to assist in the integration process, but not dramatically so as not to be affected by the flavor.

• If the first quantity was fragile even more than you want, try to increase the amount of mashed banana to moisten the mixture before baking.

Or you can try:

• sandwich bread circular Bmoz- Ahers ripe banana and presented between the two halves of bread toasted circular (preferably whole wheat). The mashed bananas instead of cutters gives the filling creamier texture, and this means you will not need a few Dhain fat.

• porridge fast Althouder- prepare porridge that is easier than you think. Mix 50 g of oat Almrkoq Ooalshovan Messaging with 200 ml (or more liquid porridge) a half of milk fat in a bowl and microwave on Sokhna in the top class for two minutes. Cover the mix, dried fruits or nuts.

• omelet minute manufactures and one- Mix beaten egg and a few leaves of spinach and some grilled meat section a little fat in the pot. Heat the mixture in the microwave on the top step for a minute or until cooked eggs.

Packed Weekend

English breakfast muffin

Serving: one adult. Preparation time: 10 minutes. Cooking time: 5 minutes. Calories per serving: 309 calories (1,293 kilometers mobile).

Ingredients: English muffin whole wheat, cut in the middle, hard-boiled egg, a slice of turkey roast and skim fat, 20 g of low-fat cheese Owaljbn "light" average hardness, 2 teaspoons of the few Aldhain fat, 20 g of leaves fresh spinach, pinch of ground black pepper.

Put the boiled eggs on a layer of cheese and meat turkey Alemczua- What you may not like this kind is a low-calorie pie classic English breakfast?

Preheat grill and Homs Pie cut on all aspects. Then Aslq egg in boiling water over low heat for 3-4 minutes until cooked egg yolk, provided that they remain liquid in the middle. Anoint roasted aspects Bdhain low-fat marked with spinach and cheese and turkey meat leaves. Place the boiled egg half a pie and Thblha black pepper and cover with the other half of the pie.

Tips:

• You can - if Ordt- mixing eggs with 4 tablespoons of half-fat milk. Pour the mixture into the hot pan. Cook and stir until the egg is cooked only.

Or you can try:

• oats soaked throughout Allil- Mix oats, apple juice and leave them overnight in the refrigerator. Post in the morning, low-fat yogurt, honey and fresh fruit such as berries.

• Put the egg whites Almtbouch- (without mixing egg yolk) and some butter in a small clay bowl. Then place the dish in the oven tray and fill it from the tap water hot for three quarters. Cook for 15 minutes or until cooked egg yolk as desired.

• a healthy breakfast on the way in English - to get a healthy meal in the morning, mix the eggs and turkey meat, mushrooms, grilled tomatoes and baked beans.