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Nutritional Breakfast Light Practice

Nutritional Breakfast Light Practice, we should all know that breakfast is a very important meal in the three meals a day, and breakfast nutrition as well as how much directly determines a person's state of mind in the morning. Then, the following share nutritional breakfast light practice

nutritional breakfast light practice 1

1, groundnut porridge

Ingredients: groundnut 2 fine root, rice, water, cooking oil a few drops

Practice:

1, prepare the materials, groundnut washed, peeled and cut into cubes.

2, rice washed, soaked in water for a short while.

3, the pot of boiling water boiling, drop a few drops of oil, into the soaked rice on high heat to boil.

4, pour in diced groundnuts.

5, again high heat to boil, turn to low heat, stirring from time to time. About 20 minutes after the porridge cooked melon soft can turn off the fire. Tip: When cooking porridge, boiling water under the rice or a few drops of oil can prevent the rice from sticking to the pot.

2, eggs and meat porridge

Ingredients: eggs, shredded meat, salt, sesame oil, rice, chicken essence, chopped scallions

Practice:

1, eggs cut into pieces, shredded meat with salt, sesame oil and mix well marinated for 10 minutes.

2, rice washed, add salt, sesame oil soak 10 minutes.

3, shredded meat under the hot frying pan over a bit, until browned out of the oil.

4, the water boiled, under the rice boil rolled to a small fire, add eggs, lean meat, salt, chicken essence, chopped green onions.

5, cook for about 50 minutes, add the remaining pieces of eggs and scallions, cook on low heat for 10 minutes.

3, sausage roll

Ingredients: sausage 5, flour, yeast, water

Practice:

1, sausage on the pot to steam for 10 minutes to take out, cut in half and standby;

2, flour and yeast with warm water and into a soft and hard dough to wake up;

3, dough initiated by 2 minutes to wake up;

3, the dough is not a good idea. p> 3, the dough launched 2 times the size of the time, on the board kneaded out of gas;

4, made with the dumpling agent the size of the small dosage;

5, the small dosage rolled into a long strip, pick up half of the sausage, the sausage rolled up, on the pot can be steamed for 15 minutes.

Note: the length of the sausage according to their own preferences, there is no requirement, you can also a direct roll. When breakfast or snacks are good da.

4, egg custard

Ingredients: Ingredients: egg, salt, water, oil, chopped scallions

Method:

1, a fresh egg. Knock into a bowl, use a whisk to disperse, add a very small amount of salt to mix, this time the egg will be thinner than before, yellow.

2, now add water. It is best to warm water. Cold water is not very good, hot water is even worse, in order to rush in to the egg flower.

3, add a small amount of oyster sauce in water and mix it into the egg mixture. Then add a small amount of lard.

4, boil a pot of water, put on the steam compartment. The water must be open later, and then put the egg on the steam compartment, and then open a small fire, the lid must leave a gap, do not cover the tight. This way, the steamed egg custard will never have honeycomb eyes, and the texture will not be old.

About 10-15 minutes, the egg custard should be almost ready. Sprinkle some chopped green onions (according to personal preference, you can also add meat and so on), a few drops of soy sauce can enjoy it

5, pumpkin congee

Ingredients: pumpkin, rice, rock sugar

Method:

1, pumpkin peeled and cut into pieces.

2, clean rice add the right amount of water to boil.

3, add pumpkin pieces, slow simmering until the white porridge thick, pumpkin cooked before eating to add the right amount of rock sugar to be dissolved can be.

6, date walnut cake

Ingredients: 4 whole eggs, 70 grams of sugar, 120 grams of low-gluten flour, 162 grams of date paste, 80 grams of vegetable oil, 50 grams of hot water, chopped walnuts in moderation

Method:

1, hot water, oil, date paste mix, with a mixer into a paste. (Date paste can be homemade, dates steamed and peeled and cored).

2, whole egg whipped with sugar, powder sifted 3 times, sprinkled in batches, mixed with egg pump.

3, in two parts, part of the egg paste will be scooped into the date paste and mixed, and then all poured into the egg paste, add chopped walnuts with a spatula and mix quickly.

5, into the mold 175 degrees 35 minutes (according to their own oven adjustment).

Nutritional breakfast light practice 2

Breakfast simple and nutritious practice one: crunchy peanuts and bean foam soup noodles

Ingredients: noodles 200g, tofu foam 180g, oil moderate, salt moderate, peanuts moderate, mix the right amount of noodle sauce moderate, the right amount of green onions moderate, the right amount of ZiLin vinegar

Practice:

1) Prepare the peanuts, the right amount of bean foam, the right amount of peanuts, the right amount of tofu foam and the right amount of tofu foam. Bean foam, noodles, mixing sauce.

2) Soak the bean curd in water.

3) Add oil to a hot pan and drain the peanuts.

4) first low heat micro-frying until evenly heated, and then finally turn to high heat to catalyze a little peanuts out of the pot to drain the oil reserve.

5) In a separate pot, add water and boil the noodles.

6) Cook until the soup in the noodle soup pot is slightly open, add a moderate amount of fine salt to taste.

7) Add the bean puffs to the pot and cook.

8)Cook until the bean puffs are cooked, turn off the heat and add the right amount of chopped scallions.

9)When the noodles with bean curd soup come out of the pot, add appropriate amount of bibimbap and zilin vinegar.

10) Then add the fried peanuts.

Breakfast simple and nutritious practice two: pie

Ingredients: flour, pork stuffing, scallions

Accessories: water, soy sauce, ginger, cooking oil, chicken essence.

Directions:

1, chop the ginger into mince, spare.

2, ginger chopped into the meat, and into the bun dumpling filling seasoning, chicken essence, soy sauce, soy sauce, sesame oil, soybean oil, chopped green onions, and ginger, start stirring, stirred vigorously, put that marinated.

3, with lukewarm water and noodles, and noodles on the hands of inconvenience, do not take a picture, and well covered with a damp cloth for about ten minutes, and then ate the feeling than the scallion pancake soft, but still slightly hard, it seems to be a little longer. Then take it out and knead it into a long strip, cut it into four sections, and roll each section into a circle with a rolling pin, ready to wrap the buns with.

4, the filling into a bun shape, flattened into a pastry and smeared with oil, into the oil has been hot in the electric pie pan, began to cook.

5, both sides slightly yellow, see the meat cooked on it.

Breakfast simple and nutritious practice three: Guangdong quicksand bread

Ingredients: low gluten flour, yeast, baking powder, salted egg yolks, corn starch, sugar, butter, milk, milk powder, jellied, condensed milk

Practice:

1. Prepare the materials used.

2. Bun material in the low gluten flour, sugar, yeast, baking powder add water to knead into a smooth dough.

3. Ferment the dough until it doubles in size.

4. Steam the salted egg yolk (10 minutes) and crush it.

5. Melt sugar, butter, milk, softened 'gillette slices over water.

6. Sugar melt butter and add condensed milk, cornstarch, milk powder.

7. Finally, add the salted egg yolk and mix well.

8. Mix the filling into the refrigerator for 1 hour.

9. Let the dough rise until it is 1.5 to 2 times its original size.

10. Roll out the dough until it is soft and floured, and divide into 10 equal portions.

11. Flatten the noodle dosage and wrap it into the shaped filling.

12. Close the mouth face down, steamer basket lined with steamer drawer cloth or greaseproof paper to prevent sticking to the cage.

13. Cold water into the pot, put the buns, boil water water, change to medium-low heat, steam for 10 minutes, turn off the fire, simmer for 2-3 minutes after opening the lid to take out to enjoy, fresh and hot enough to be quicksand.

Nutritional breakfast light practice 3

1, vegetarian breakfast family

Vegetarian breakfast available yeast powder, black sesame seed powder, milk powder, almond powder, barley powder, brown rice powder, raisins and so on, plus together with a bowl of thick congee, and then with a bottle of yogurt, a little bit of lettuce, a hard-boiled egg, two slices of baked whole wheat toast bread. Overall, this breakfast is rich in variety and nutritional balance, thick porridge in the yeast is a good source of B vitamins, this way of eating is a good choice for vegetarians.

Breakfasts based on porridge and small dishes are different. This type of congee breakfast is generally not too high in fat, but with thin rice pickles, tofu milk low nutritional value, lack of protein, and too salty, salt content is too high. In addition, processed foods may add preservatives, often eat easy to harm the liver and kidneys, and it is easy to feel hungry before noon. These are not the ideal way to eat.

However, many people like to clear porridge and small dishes as the main breakfast, especially the elderly. It is recommended to eat thin rice with a hamburger egg and fried green vegetables, tofu milk and pickles should be minimized.

Students or office workers who are accustomed to buy breakfast car porridge, it is recommended to add a tea egg or drink a bottle of milk to increase protein intake. At the same time every day to supplement some fruit, but should not drink fruit juice, because it is too high in calories.

2, baklava doughnut family

baklava doughnut can be said to be rich in Chinese characteristics of traditional food, many people are on the baklava, doughnuts with soybean milk traditional breakfast love.

But baklava, doughnuts, have the problem of high fat. The surface of the doughnut can see the oil, people will have to eat when the police, and people usually think that the baked biscuits, the surface does not shine, calories and fat must be less, in fact, this is not the case. In fact, this is not the case. The reason why baklava tastes crispy and delicious is because a lot of oil is added during the production. The calories of a baklava is about 230 to 250 calories, about 25% of the calories from fat, and soy milk is also a medium fat food, this combination of oil and fat is really high.

The way to eat burritos and doughnuts with soymilk will result in a low content of other nutrients in the food due to too much fat, and the burritos and doughnuts contain carcinogens, which are not beneficial to eat more of.

3, Western-style breakfast people

A ham and eggs with sandwiches and a cup of tea is probably the main content of this crowd breakfast, but nutrition experts pointed out that such a breakfast may lead to the human body too much fat intake. Whether it's the ham in the sandwich or the meat in the burger, it's all fried, plus a fried egg and a layer of high-fat salad dressing or cream, and unless the other two meals of the day are less oil and less meat, the fat intake will definitely be too much for one day.

It is recommended that these people don't eat too much Western breakfast, avoid sugary drinks, and avoid eating fried or sautéed food for lunch and dinner, and eat more vegetables.

4, bread and milk

This kind of people usually in order to figure out the convenience of saving time, often with bread (pineapple bread, bean paste bread, cream bread, etc.) and milk, sometimes with coffee as their breakfast. The stuffed bread tastes very delicious, but whether it is salty or sweet, the content of fat and sugar is very high, and through the exquisite processing, the nutritional value is not high, when the breakfast is not suitable.

Too much sugar for breakfast, easy to make the body's blood sugar quickly rise, and quickly fall down, and will fall low, greatly affecting the state of mind. In fact, in the combination of breakfast, carbohydrates and proteins should have, and it is best to eat complex carbohydrates, such as whole wheat bread, oatmeal, etc., so that the body's blood sugar will be more stable.

In addition, adults can switch to low-fat milk or skim milk to reduce the total fat intake of the day. The amount of calories and fats in the sandwich bread are on the high side, so don't eat it too often. If you have time, you can prepare some lettuce, tomato, cucumber clip to eat, so that the nutrition will be more balanced.

5, milk and eggs

Many office workers get up in the morning, drink a big glass of milk, fry an egg, eat some meat, take a piece of fruit will rush out of the house, feeling that the nutrition of such a breakfast is not bad. But nutrition experts pointed out that so with, protein, fat intake is enough, but ignored the intake of carbohydrates, and is not the perfect breakfast structure.

The scientific breakfast should be a balanced breakfast structure, in which the amount of protein, fat, carbohydrates should maintain a reasonable structure, carbohydrates are the basis, and cereals are the main source of carbohydrates.

But with the changes in people's tastes and the need to cope with a fast-paced life, cereals are often overlooked. Common cereals include barley, corn, oats, rice, wheat, etc. With these foods or foods containing these food components as the main content of breakfast, the nutrition will be more adequate, the structure will be more reasonable.