7 breakfasts, which are tuned to a healthy diet after the holidays
Food / / December 19, 2019
1. Apples baked with dates and oatmeal
Ingredients:
- 4 large apples;
- 40 grams of walnuts;
- 5 dates;
- ½ cup oatmeal finished;
- ½ cup apple juice;
- 1 tablespoon of honey or maple syrup;
- pinch ground nutmeg;
- salt to taste.
preparation
Mix chilled ready oatmeal, dried walnuts, chopped figs and honey. Cut off the top of the apples and cut out the core, so that one of them received the cup. Fill them with stuffing.
Put apples in a baking dish with high walls, pour apple juice and cover with foil. Send in a preheated 195 ° C oven and bake for about 40 minutes.
Cooking time may vary depending on the size and density of selected apples. The stuffing can be added to any of nuts and dried fruits.
In one portion: 270 kcal, 6 g fat and 58 g carbohydrate and 8 g fat, 3 g protein.
2. Sandwiches with goat cheese and persimmons
Ingredients:
- 120 g of goat cheese or soft cream cheese;
- 1 tablespoon of low-fat or vegetable milk;
- 1 teaspoon lemon rind;
- pinch of freshly ground black pepper;
- 2 persimmon;
- 4 slices of whole dried bread;
- 1 teaspoon of honey for decoration.
preparation
Mix in a small bowl of cheese with pepper, lemon zest and milk. Cut persimmon thin slices.
Spread the cheese curd bread. Put on top of persimmon and pour honey.
In one portion: 200 kcal, 10 g fat, 20 g carbohydrates, 1 g fiber, 9 g protein.
3. Cupcakes from egg whites and vegetables
Ingredients:
- 2 cups of chopped spinach;
- 1 large tomato;
- 2 cups of egg whites;
- Salt to taste;
- ½ teaspoon pepper.
preparation
In a bowl whisk proteins with salt and black pepper. If using fresh spinach - wash, dry and chop it. If you ASSUME frozen - drain excess water. Cut the tomatoes into small cubes.
Grease six muffin molds with vegetable oil. Spread evenly between the two pieces of spinach and tomato. Pour protein and send it to an oven preheated to 180 ° C, for 15 minutes.
In one portion: 70 kcal, 0 g fat, 14 g protein, 3 g of carbohydrates, 1 g fiber.
4. Pears, baked with walnuts and yogurt
Ingredients:
- 2 tablespoons butter;
- ¼ cup maple syrup or honey;
- 2 large pears;
- 40 g of nuts;
- 240 ml Greek yogurt or other low-calorie yogurt without additives;
- a pinch of vanilla;
- a pinch of salt.
preparation
Take a baking dish with high sides, put back the oil and send it in the oven, preheated to 205 ° C, until it has melted.
In the melted butter, add the vanilla and syrup or honey, mix well. Cut pears in half, place them cut side down and return to the oven for 20-30 minutes.
Ready fruit a bit cool and remove the core with the seeds. Honey and pear juice, which was formed during the roasting tin, pour into a separate bowl and mix with nuts. Put in each half pear yoghurt and pour on top of this mixture.
In one portion: 510 kcal, 28 g fat, 5 g protein, 62 g carbohydrate, 7 g of fiber.
5. Toast with smoked salmon, spinach and soft-boiled egg
Ingredients:
- a piece of whole-wheat bread;
- 1 tablespoon cream cheese;
- a thin slice of smoked salmon;
- 1 egg;
- ½ cup of chopped spinach (fresh or frozen);
- 1 teaspoon of butter;
- salt and pepper to taste.
preparation
Spread the bread with cream cheese.
Heat a frying pan, add to the butter and spinach. Simmer a few minutes to as long as it is tender. Remove the excess liquid.
Place egg in cold water, bring to the boil and cook for 4-5 minutes. Peel away the shell and let cool slightly.
Put bread smoked fish, spinach and cover the top of the egg. Lightly press down it to have leaked a small amount of yolk.
In one portion: 250 kcal, 15 g fat, 13 g protein, 15 g carbohydrate, 1 g fiber.
6. Quinoa with avocado and egg
Ingredients:
- 50 g of boiled quinoa;
- 2 eggs;
- ½ avocado;
- ½ teaspoon lemon pepper;
- ½ teaspoon salt.
preparation
Pour quinoa with cold water in a ratio of one to two, bring to the boil and cook for 15-20 minutes.
Heat a frying pan, add a little vegetable oil and cook the omelette of two eggs, can be on the water. Eggs Stir all the time, so they were divided into small pieces.
In a large bowl, combine quinoa, eggs and cut into cubes avocado. Season with salt and pepper to taste. You can add a little spicy tomato sauce or salsa.
In one portion: 170 kcal, 8 g fat, 7 grams of protein, 21 grams carbohydrate, 5 grams of fiber.
7. Parfait with pumpkin and oatmeal, spices and yoghurt
Ingredients:
- ½ cup rolled oats (not quick cooking);
- ½ cup low-fat milk;
- 4 tablespoons of pumpkin puree;
- 1½ tablespoon of honey;
- ½ teaspoon ground cinnamon;
- ⅛ teaspoon ground nutmeg;
- a pinch of salt;
- ½ cup Greek yogurt or yogurt with no other additives;
- 1 cup chopped nuts.
preparation
In a small bowl, combine the rolled oats, milk, 3 tablespoons pumpkin puree, 1 tablespoon of honey, cinnamon, nutmeg and salt. Cover with cling film and leave in refrigerator overnight.
In the morning, connect to a separate bowl with yogurt ½ tablespoon of honey and 1 tablespoon of pumpkin puree. Spread half the mixture into two tall glasses, add oatmeal to the left on the night. Sprinkle chopped nuts. Optionally, you can add a little honey and cinnamon.
In one portion: 390 kcal, 12 g fat, 14 g protein, 58 g carbohydrate, 7 g of fiber.