Winter mornings are bitterly cold and the body is in dire need of energy and nutrients to cope with the cold weather. A nutritious breakfast that can be completed in 10 minutes can not only warm your body, but also provide your body with sufficient energy and nutrients. Let's take a look at this simple and nutritious breakfast!
1. Preparation of ingredients.
Eggs: 1 pc.
Milk: 1 cup.
Oatmeal: 1 2 cups.
Blueberries: to taste.
Honey: to taste.
Sliced bananas: to taste.
Almond slices: to taste.
Second, the production steps.
Beat the eggs in a bowl, add the milk and oatmeal and stir to combine.
Pour the mixture into a microwave bowl or glass and heat in the microwave on high for 2 minutes until it is a paste.
Top the oatmeal paste with blueberries, sliced bananas, sliced almonds and drizzle with honey.
3. Nutritional value.
This breakfast has the following nutritional values:
Eggs: Rich in high-quality protein, vitamin B complex, iron, calcium and other nutrients, it is ideal for breakfast.
Milk: Rich in calcium, protein, vitamin D and other nutrients, it is good for bone health and physical development.
Oatmeal: Rich in dietary fiber, vitamin B complex, iron, zinc and other nutrients, it helps to improve satiety, regulate blood sugar, and lower cholesterol.
Blueberries: Rich in antioxidants, vitamin C, vitamin K and other nutrients, it helps protect heart health, enhance immunity, prevent cancer and other effects.
Honey: Rich in sugar, minerals, vitamins and other nutrients, it has anti-inflammatory, antibacterial, moisturizing the lungs and relieving cough.
Bananas: Rich in potassium, vitamin B6, vitamin C and other nutrients, it helps to improve immunity, relieve stress and other effects.
Almond slices: Rich in protein, dietary fiber, vitamin E and other nutrients, which can help lower cholesterol and prevent heart disease.
Fourth, warm tips.
In order to ensure complete nutrition, it is recommended to consume the right amount of protein, carbohydrates, fats, vitamins and minerals every day.
When purchasing ingredients, it is recommended to choose fresh, additive-free, and pesticide residue-free ingredients to ensure food safety and health.
For people with special diseases, such as diabetes, hypertension, etc., it is recommended to make dietary choices under the guidance of a doctor.
During the production process, it is necessary to pay attention to hygiene and avoid cross-contamination to ensure the hygiene and safety of food.
When eating, you can pair it with your favorite drink or fruit to increase the taste and nutrient intake.
In order to better preserve the nutrients of the ingredients, it is recommended not to over-process or cook the ingredients at high temperatures.
When buying nuts such as sliced almonds, choose unsalted or low-salt products to avoid consuming too much salt.
For people with allergies, it is necessary to avoid eating allergen ingredients, such as almond slices for those who are allergic to nuts.
When preserving ingredients, pay attention to the expiration date and storage method, and avoid eating expired or spoiled ingredients.
It is recommended to change the combination of ingredients every day to consume more diverse nutrients.
For busy office workers or student parties, there is an option to prepare ingredients in advance for easy preparation and consumption of breakfast.