Text丨Starry Sky Miscellaneous
Editor丨Starry Sky Talk
Chufu is the hottest time of the year, and the hot summer days make it easy to get tired and lose your appetite.
However, breakfast, as the first meal of the day, is especially important for energy and physical function. In this hot season, how to prepare a simple and nutritious breakfast for yourself and your family? Today, we recommend five nutritious breakfasts that are simpler than buns and healthier than fritters, so that you and your family can have a healthy start to every day.
Oatmeal fruit yogurt cups
Method:
Ingredients: instant oatmeal, yogurt, various fruits (such as bananas, strawberries, blueberries, etc.), nuts (such as almonds, walnuts, etc.).
Place an appropriate amount of instant oatmeal in a bowl.
Add the yogurt and mix well with the oatmeal.
Cut the fruit into small pieces and place on top of the yogurt oat mixture.
Sprinkle with some chopped nuts and enjoy.
Nutritive value:
Oats are rich in dietary fiber, which contributes to gut health; Yogurt is rich in protein and calcium; Fruits provide a variety of vitamins and antioxidants; Nuts are a source of healthy fats and proteins. Not only is this breakfast delicious, but it also provides plenty of energy and nutrients.
Eggs, avocados, whole wheat sandwiches
Method:
Ingredients: Whole wheat bread, hard-boiled eggs, avocado, tomatoes, lettuce, a pinch of salt and pepper.
Boil the eggs and slice them for later use.
Peel the avocado and slice it.
Wash and slice the tomatoes.
Place the lettuce, tomato, avocado and egg slices on top of the whole wheat bread slices.
Sprinkle with a pinch of salt and pepper to taste, and cover with another slice of whole wheat bread.
Nutritive value:
Whole wheat bread is rich in dietary fiber and minerals; Eggs provide high-quality protein; Avocados are high in healthy fats and vitamin E; Tomatoes and lettuce provide a variety of vitamins and minerals. This is a quick and nutritious sandwich that's perfect for a busy morning.
Vegetable chicken porridge
Method:
Ingredients: rice, chicken breast, carrots, spinach, green onion and ginger, salt, sesame oil.
Wash the rice, put it in a pot and add water to boil, then turn to low heat and boil into porridge.
Cut the chicken breast into small pieces and blanch it in boiling water until it is fishy and set aside.
Dice the carrots and wash the spinach and cut into sections.
When the porridge is almost ready, add the diced chicken and carrots and continue to cook for 5 minutes.
Add the spinach segments and cook until the spinach is cooked through.
Add a pinch of salt and sesame oil, sprinkle with chopped green onion and ginger.
Nutritive value:
Rice provides carbohydrates; Chicken is a source of high-quality protein; Carrots are rich in vitamin A; Spinach is rich in iron and vitamin C. This porridge is light and easy to digest, making it perfect for a summer breakfast.
Nut cereal milk cups
Method:
Ingredients: ready-to-eat cereal, milk, various nuts (such as walnuts, almonds, cashews, etc.), dried fruits (such as raisins, dried dates, etc.).
Place an appropriate amount of ready-to-eat cereal in a bowl.
Add the milk and stir to combine.
Sprinkle with a variety of nuts and dried fruits and enjoy.
Nutritive value:
Oatmeal is rich in dietary fiber and carbohydrates; Milk is rich in protein and calcium; Nuts provide healthy fats and protein; Dried fruits are rich in vitamins and minerals. This breakfast is not only nutritious, but also provides a feeling of fullness for a long time.
Red dates, lotus seeds, millet porridge
Method:
Ingredients: millet, red dates, lotus seeds, rock sugar.
Wash the millet and soak it in water for 30 minutes.
Wash and pit the red dates, and wash the lotus seeds for later use.
Add an appropriate amount of water to the pot, add millet, red dates and lotus seeds, bring to a boil over high heat, then turn to low heat and bring to a boil.
Cook until millet and lotus seeds are ripe, add an appropriate amount of rock sugar to taste.
Nutritive value:
Millets are rich in B vitamins, which help maintain energy metabolism; Jujube is rich in vitamin C and iron; Lotus seeds help to calm the mind and calm the nerves. This porridge is easy to make, nourishing and nourishing, and perfect for breakfast in the middle of the season.
In the middle of the season, it is especially important to choose a nutritious breakfast. These five breakfasts are not only easy to make, but also provide comprehensive nutrition to help you and your family stay healthy and active on a hot summer day. You might as well give it a try and let these delicious and healthy breakfasts recharge your day.
You are welcome to share your breakfast inspiration and experience in the comment area, or you can also ask any questions and suggestions. Let's work together for a healthy lifestyle!