1, raw materials: whole wheat bread, two eggs, one lettuce, a little low-fat salad dressing, one tablespoon of fruit yogurt and one bowl.

Whole wheat bread can be prepared the night before. I like to remove the hard edges (it doesn't matter if I don't go). Everything is double-decked and the lettuce is clean.

In the morning, just break the eggs, add a little salt, spread them into egg skins in a pot, spread a layer of lettuce leaves on the bread, spread low-fat salad dressing, put the egg skins on it, and so on. It can be done in two minutes. With homemade fruit yogurt, it is simple, nutritious and delicious, and absolutely healthy. It won't grow meat!

2. Ingredients: white toast, two pieces of broken dark chocolate, one tablespoon of cooked walnuts, one tablespoon of peanut butter, two tablespoons of boiled water, 200ML.

It's cold, and sometimes you need to eat some high-calorie DD to resist the cold. Dark chocolate is low in fat and high in calories. Nuts are rich in lecithin, minerals and trace elements, and it is good to eat them every day.

Just a little. It would be more perfect to add small tomatoes to breakfast.

Two pieces of white toast, one with crushed dark chocolate, then bake in the oven 170 degrees for 3 minutes, take it out and clip the walnuts.

3, raw materials: white toast, two eggs, one water, the right amount of salt, a little red dates, longan, Ejiao, one tablespoon of oatmeal, one tablespoon of hot water, 200ML.

Because I am particularly afraid of cold in winter, my hands and feet are cold. Ejiao has many functions such as enriching blood and nourishing yin, moistening dryness and stopping bleeding. Jujube is not only nutritious, contains many vitamins and organic acids, but also has a good edible effect.

Fruit. Longan is warm and sweet, benefiting the heart, spleen and qi and blood. My mother lets me eat donkey-hide gelatin, red dates and longan every day when it is cold. I ate it all winter last year and the effect was not bad. I will continue to eat this year.

Mash colla Corii Asini, put it in a large porcelain bowl, put it in a proper amount of yellow wine, cover it and leave it overnight. Pour Ejiao into a small pot, add appropriate amount of water, then add soaked red dates, longan and brown sugar, and simmer while cooking.

Stir until the donkey-hide gelatin is completely melted. The donkey-hide gelatin cooked in this way has no fishy smell at all, and it is a bit troublesome to cook. I cook more in the refrigerator every time, dig a spoonful of hot water every morning, and sometimes come again.

Put some oatmeal in hot water and microwave for 30 seconds, which is delicious and nutritious-red dates and longan gum porridge.

The second category, breakfast omelet.

material

A big egg 1

B salt 1/4 teaspoons

C water 230 ~ 240g (240ml measuring cup full)

D medium gluten flour120g (one cup after sieving)

E Taibai 1 tablespoon (sifted)

F the number of eggs

G chopped green onion is about 1/3~ 1/2 cups.

Exercise:

1. Beat the eggs evenly, add water and salt, and stir well.

2. Add flour and white powder to (1) to make a thin paste of water and water. Stir well with an egg beater. Cover with plastic wrap and put in the refrigerator to sober up for more than 20 minutes.

Don't touch the pot when heating. (Use low calories). Apply a little salad oil. Scoop a spoonful of batter. Use a big wooden spoon (flat bottom) to push the batter thin. It's too strong and tasteless. Although the batter will spread out, you still have to push the pancake again to make it tender. ) fry until it is about translucent around. Turn over and continue frying for a while. Scoop it up and put it on a plate.

4. Stir an egg slightly. Put some oil in the pot (if there is still oil in the pot, you don't need to add any more). Sprinkle 1~2 tablespoons chopped green onion first. After a few seconds, pour in the egg juice. Smooth it with a big wooden spoon. Spread it when the cake crust is almost cooked but the surface is not completely solidified. Roll up the omelet and take it out. Dip some soy sauce and Chili sauce while it's hot.

KO note:

1. Don't be afraid to push the batter too thin when making pancakes. The cake tastes bad because it is too thick. The thinner, the more tender. Frying time is shorter.

2. The onion in the photo is added to the cake paste. First heat the oil → sprinkle the onion → scoop the cake paste.

3. The cookbook refers to some China cookbooks and cookbooks provided by Kezhan netizens, and is slightly modified. The batter is yellow, not as white as the omelet paste on the breakfast omelet stand, but the finished product is tender and tender! The batter will be tender only if it is pushed thin.

Here are some common breakfast recipes:

One serving: a cup of skim milk, two slices of whole wheat bread and a tomato.

Two: a bowl of tremella lotus seed porridge and a low-fat cheese lettuce bread ham sandwich.

Three: a bowl of small wonton and a spiced tea egg. Breakfast staple food: cereals such as oats or cornflakes are preferred, because they contain proper amount of protein, vitamins and minerals, followed by foods rich in cellulose.

Here are some recipes for nutritious breakfast:

( 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, bean paste, preserved fruit, lard.

Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms.

(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.

(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.

(4)

Preserved egg porridge, jam bag, minced Chinese cabbage.

Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham.

Jam bag: flour, jam, walnuts, milk.

Sauerkraut: Sauerkraut, minced meat, potatoes and carrots.

(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, shredded green peppers.

(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.

Here are some suggestions for breakfast:

The soybean milk shop sells sesame cakes, fried dough sticks, egg cakes, radish cakes, fried dumplings and so on. , have the problem of high oil content. The reason why the sesame seed cake tastes crisp and delicious is that it is made with a lot of oil. The calories of a biscuit are about 230 to 250 calories, of which about 25% comes from fat. In addition, soybean milk is also a medium-fat food, and the fat content of this combination is really high.

Suggestion: It is best to eat this type of breakfast less once a week, and the lunch and dinner on that day must be as light as possible, and no more fried, fried and fried foods can be eaten.

Bread and milk clan

Many people often eat pineapple bread, red bean bread and cream bread for breakfast, and then drink a bottle of milk, sometimes with coffee. Because it is convenient and easy, many families use this mode for breakfast.

Suggestion: Children and adults over two years old can drink low-fat milk or skim milk to reduce the total fat intake in one day. If you have time, prepare some lettuce, tomatoes and cucumbers with bread, and the nutrition will be more balanced.

Porridge dishes zu

Porridge dishes are mostly elderly people. Compared with this breakfast, the fat is not too high, but nutritionists believe that pickles and bean curd porridge have low nutritional value, too salty and too high sodium content.

Suggestion: a slightly thicker bowl of porridge is about half a bowl of dry rice. It is recommended to eat 2 to 3 bowls at a time, otherwise it is easy to feel hungry before noon. You can eat boiled eggs or lean porridge.

Breakfast shop zu

Many office workers often buy a hamburger while waiting for the bus. Nutritionists think it may be too much oil. Many people drink milk tea as milk, which is wrong. The ideal choice is to mix it with low-fat milk.

Suggestion: Eat 3 dishes of vegetables (about half a catty) every day. Because there are few vegetables for breakfast, we should supplement them at lunch and dinner.