The encyclopedia of nutritious and healthy breakfast recipes says that the plan for the day lies in the morning. What's the plan for the morning? Our nutritious and delicious breakfast, of course. Nowadays, many young people don't eat breakfast, but only when they eat breakfast can they be energetic. Here is a complete list of nutritious and healthy breakfast recipes.
Nutritional and healthy breakfast recipes 1 Monday: Crystal Four Happiness for sale.
Crystal Sixi steamed dumplings, pumpkin porridge, cucumber strips, red pears, steamed organic carrots.
1. Prepare fresh shrimp, cut it into small pieces, and marinate it with salt, chicken essence, sugar, sesame oil and corn flour for 20 minutes.
2. At this time, noodles and starch are mixed. Pour boiling water several times and stir until the dough is completely mixed.
3. Wrap the pickled stuffing into the dough, fold it into squares, and steam it in a steamer 10~ 15 minutes.
Tuesday: Salmon Sushi
Salmon Sushi, Four Seasons Salad, Steamed Eggs with Pumpkin, Single Coffee.
1. Pour the sushi into the steamed rice, stirring constantly, and let the rice absorb the sushi.
2. Spread a layer of kitchen cling film on the sushi bamboo curtain, then spread Shanghai moss slices and sprinkle some rice on the seaweed.
3. Add crab paste, butter jam or cucumber slices and roll up the bamboo curtain.
4. Spread the salmon fillets flat on the rice rolls, cut them with a knife dipped in water, and dip mustard in the sauce.
Wednesday: steak sandwich
Steak sandwich, yogurt fruit, mushrooms, organic carrots, peas.
Sandwiches can be made at will, generally from top to bottom: sliced toast, bacon, tomatoes, eggs, lettuce, sliced meat, cucumber, salad dressing, butter and sliced toast.
The principle is: tomatoes and other moisture-rich, easily deformed ingredients are put on the top first, and meat ingredients are put on the bottom.
Thursday: corn ham cream soup
Corn ham cream soup, boiled eggs, cheese ham bread, small tomatoes, raisins, banana slices, coffee.
1, corn, ham and onion are diced for use.
2. Put a little butter in the pot, stir-fry onion, corn and ham in turn, then add 50 ml of milk and stir, and add 15 ml of cream to continue stirring.
3, put a small bowl of water to thicken, add the right amount of salt and season with black pepper.
Friday: grilled mushrooms with cheese.
Baked mushrooms with cheese, pea and corn thick cheese, roasted eggplant, egg salad, banana and blueberry yogurt.
1, the meat stuffing is marinated with butter, salt, black pepper and onion for one hour in advance.
2. After the mushroom is pedicled, put the marinated meat stuffing into the mushroom.
3. Put the middle layer of the oven preheated to 190 degrees for 7-8 minutes.
4. Take out a proper amount of mozzarella cheese and put it in the oven until the cheese melts.
Saturday: Waxy Pumpkins
Waxy pumpkin, asparagus, cucumber slices, six-claw sausage, watermelon, milk.
1, cut 250 small pumpkins into small pieces, steam them and mash them.
2. Add150g glutinous rice flour, 40g corn starch and 50g sugar into pumpkin puree and knead into dough.
3. Divide the dough into 25 grams of small dough, knead it again, gently press it, and press three lines on it with a toothpick.
4. Sprinkle some flour on the oil paper of the steamer to prevent it from sticking, and steam in the steamer for ten minutes.
Sunday: pumpkin salad sandwich
Pumpkin salad sandwich, strawberries, sweet eggs, asparagus, coffee, fruit yogurt.
1. Put the cooked sweet pumpkin in a bowl (about 300g).
2. Add mayonnaise, honey, salt and raisins and mix well.
3, finely coated on toast, sliced.
Nutritional and Healthy Breakfast Recipe 2 Nutritional Breakfast Recipe (1):
Dried porridge with celery and bean curd wrapped in minced meat and bean paste.
Porridge with minced meat: japonica rice, glutinous rice, minced meat, spinach and carrots.
Bean paste bag: flour, red bean paste, preserved fruit.
Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms.
Nutritional breakfast recipes (2):
Oatmeal porridge, vegetable meat buns, assorted pickles.
Oatmeal porridge: oatmeal, shredded ham, carrot powder, coriander.
Vegetable meat package: flour, minced meat, sauerkraut, dried bean curd, mushrooms.
Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc.
Nutritional breakfast recipes (3):
Black date porridge, fresh meat steamed stuffed bun, Jiangdou Gan.
Black date porridge: japonica rice, glutinous rice, Mayan dates, walnuts.
Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms.
Dried chicory bamboo shoots, dried bean curd, carrots and mushrooms.
Nutritional breakfast recipes (4):
Preserved egg porridge, egg soup, minced Chinese cabbage and shrimps, preserved egg porridge are very good.
Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham.
Custard: eggs and sugar.
Sauerkraut: Sauerkraut, minced meat, potatoes and carrots.
Nutritional breakfast recipes (5):
Wonton with vegetable and meat, ginkgo cake and quail eggs.
Wonton with vegetable meat: flour, minced meat, sauerkraut, mushrooms and ginger.
Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.
Quail eggs: Quail eggs, mung bean sprouts and shredded green peppers are better for millet porridge.
Nutritional breakfast recipes (6):
Milk and fruit soup, fresh meat, diced beef and potatoes.
Milk custard: milk, apples, oranges and raisins.
Fresh meatballs: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots and ham.
Diced beef and potatoes: beef, potatoes, carrots and peppers.
Fried eggs with honey, nourishing.
Put a little salt in soybean milk or milk to tonify the spleen. Don't put too much salt, put a little and try it until it is suitable. Too much salt tastes particularly bad.
Break the raw eggs, put the egg liquid into a higher cup, flush it with freshly boiled water, and add some honey to moisten the lungs and throat. In the past, Cantonese opera troupes all raised their voices in this way, or steamed eggs were also very good. Put some salt or sugar when cooking, honey is the best, just choose one.
Nutritional and healthy breakfast recipes 3 breakfast recipes set, egg toast+milk+fruit.
Ingredients to be prepared: toast, eggs, salt, white pepper, salad oil.
Practice: break the eggs and season with salt and white pepper; Cut the toast into triangular pieces and dip it in egg liquid; Grease the pan, heat it, put the toast slices dipped in egg liquid into the pan, and fry until both sides are yellow.
Nutritional analysis: Toast provides basic energy, eggs are rich in protein, and milk provides calcium to promote bone growth. Eating more fruits in winter can reduce noise and provide vitamins needed by human body. This nutritional combination is absolutely balanced.
Breakfast menu package, green vegetable ham omelet+biscuit yogurt+apple camp
Ingredients to be prepared: flour, vegetables, eggs, ham, salt and a little oil.
Practice: break the eggs, add flour, cut vegetables and ham, and add a little salt to taste; After putting oil in the hot pot, pour in the prepared materials, spread them into cakes, and fry them until both sides are golden.
Cookie yogurt, just cut cookies into small pieces and put them into yogurt to stir.
Nutritional analysis: green vegetable ham egg cake covers almost all nutrients, and yogurt is helpful for appetizing digestion. Apples provide vitamins, and eating more in winter can effectively improve resistance.
Breakfast menu set, vegetable and meat wonton+orange
Ingredients to be prepared: shrimp, wonton slices, vegetables, seaweed, minced ginger and onion, salt and a little sesame oil.
Practice: Mash shrimps and vegetables into mud, add ginger and onion powder and salt and mix well. If it is too dry, add some water. Put the minced wonton in boiling water and take it out after cooking; Add a little laver, salt and sesame oil to the soup to taste.
Nutritional analysis: Shrimp is rich in minerals such as protein, calcium, phosphorus and iron, which can enhance children's resistance and is beneficial to bone growth. Oranges are rich in vitamin C and carotene, which can protect blood vessels and promote blood circulation.
Breakfast menu set, corn porridge+egg drop sandwich
Ingredients to be prepared: fine corn flour, eggs, bread, peanuts, walnuts, black and white sesame seeds, raisins, ham slices, cucumbers, meat floss, salt, vinegar, sugar and oil.
Practice: kernel corn porridge: stir-fry peanuts, walnuts and black and white sesame seeds and grind them into powder; Boil water in the pot, add fine corn flour and mix well; After the corn paste is boiled, pour in the ground nuts, add raisins and season with a little sugar.
Egg floss sandwich: after adding oil to the hot pot, fry the eggs for later use; Slice cucumber, marinate with salt, sugar and vinegar for 10 minute, and drain; Put the meat floss on a piece of bread, cover it with a piece of bread, then put the eggs, cucumber slices, cover it with a layer of bread, then put the ham slices on it, and finally cover it with a piece of bread and cut it diagonally.
Nutritional analysis: Peanut, walnut kernel and sesame are high-quality protein rich in lecithin and cephalin, which have high nutritional value and are easily absorbed by human body. And bread provides energy consumption, ham is animal food, and cucumber provides vitamins, just right.
Breakfast set meal, pumpkin pie+soybean milk+fruit
Ingredients to be prepared: pumpkin, glutinous rice, sugar and a little oil.
Practice: peel the pumpkin, cut it into pieces, steam it in a pot, and crush it after steaming; After the crushed pumpkin is cooled, add glutinous rice flour and white sugar and stir evenly, preferably slightly hard; Knead pumpkin noodles into small balls and press them into cakes; Put oil in the pan when it is hot, add pumpkin pie when the oil temperature is high, fry until both sides are yellow, cover the pan and stew for three or four minutes.
Nutritional analysis: Pumpkin is rich in nutrition, which not only has high edible value, but also has high dietotherapy effect, such as relieving cough and asthma, treating lung abscess and constipation, moistening lung and benefiting qi, etc. Bile secreted by pumpkin can also promote gastrointestinal peristalsis and help food digestion. Soymilk is also a kind of food with high nutritional value, which is very suitable for breakfast. Seasonal fruit is more perfect.
Breakfast set meal, cake+milk+fruit
Many working mothers are often busy at work, and many ready-made foods can be cooked with nutritious breakfast. For example, "cake+milk+fruit" is also a very nutritious and healthy breakfast match! Mother only needs to heat the milk. If you feel that using milk is too monotonous, you can also change it to soy milk and the like.