In the hectic modern life, the morning is a crucial time for us to start our day, and choosing the right breakfast becomes one of the keys to ensuring that we have enough energy. There's a proverb that says, "Eat carbs early," emphasizing the importance of carbohydrates at breakfast. Carbohydrates are the body's main source of energy**, and choosing the right carbohydrate foods in the morning will not only meet your energy needs, but also help stabilize your blood sugar levels. Here are some foods that are especially recommended in the morning and are favored for their rich nutrient content and low glycemic index.
OneTaro:Taro is a low-calorie, high-fiber food rich in vitamins and minerals. Its low glycemic index helps to slow the rise in blood sugar and provide long-lasting energy. At the same time, taro is also rich in dietary fiber, which helps promote digestive health.
Recommended Practice:Taro and red bean porridge
Ingredients: 1 cup glutinous rice; 1 2 cups red beans; 1 2 taro; Rock sugar to taste; Appropriate amount of water.
Steps:1Preparation: Soak the glutinous rice and red beans in water in advance and soak them for 4-6 hours each to ensure a smoother porridge.
2.Taro Processing: Peel the taro and cut it into small pieces for later use.
3.Porridge: Put the soaked glutinous rice and red beans into a rice cooker or stew pot and add an appropriate amount of water. Add the taro cubes.
4.Cook until thick: Start cooking the porridge, after boiling, reduce the heat to low, and slowly cook until the rice grains are ripe, the red beans are ripe, the taro is soft and glutinous, and the porridge becomes thick.
5.Add rock sugar: After the porridge is cooked, add an appropriate amount of rock sugar according to personal taste, and stir well until the rock sugar is dissolved.
6.Serve out of the pot: After the porridge is cooked, you can add the right amount of water according to your personal preference to adjust the consistency of the porridge. Then serve warm and serving.
Tips: 1) Soaking time: Make sure to soak the glutinous rice and red beans in advance, which will help improve the taste and cooking effect when cooking the porridge.
2) Taro selection: Choose fresh taro with uniform texture for better taste.
3) Master the heat: When cooking porridge, you should master the heat, and you can choose to simmer it slowly over low heat to ensure that the porridge is cooked and not burnt.
4) Rock sugar added: Rock sugar can be adjusted according to personal taste, if you like it to be sweeter, you can increase it in moderation.
5) Add water to adjust: If you find that there is too little water during the cooking process, you can add boiling water to maintain the appropriate consistency of the porridge.
6) Eat immediately: It is best to eat the porridge immediately after it is cooked to maintain the best taste and nutritional value.
IIYam: Yam is rich in dietary fiber, vitamin C and B vitamins. It has a low GI value that helps prevent blood sugar fluctuations. Yams are also believed to have a positive effect on regulating blood sugar and increasing satiety, making them an ideal breakfast choice.
Recommended Practice:Cranberry yam cake
Ingredients: 2 cups mashed yams; 1 2 cups dried cranberries; 1 cup flour; 1 2 cups white sugar; 1 4 cups vegetable oil; 2 eggs; 1 teaspoon baking powder; 1 2 teaspoons vanilla extract.
Steps:1Preparation: Wash and peel the yam and cut it into small pieces. Use a blender or food processor to puree the yams.
2.Mix the dry ingredients: In a large bowl, mix the flour and baking powder, add the dried cranberries and stir to combine.
3.Mix the wet ingredients: In a separate bowl, combine the mashed yams, sugar, vegetable oil, eggs and vanilla extract.
4.Stir into batter: Pour the wet ingredients into the dry ingredients and stir well, making sure there are no flour particles.
5.Preheat the oven: Preheat the oven to 180 degrees Celsius.
6.Pour into a baking sheet: Pour batter into the prepared baking tray and spread evenly.
7.Baking: Place the baking tray in the preheated oven and bake for about 25-30 minutes, or until the surface of the pastry is golden brown, and the toothpick is clean when inserted.
8.Cool: Once baked, remove the baking tray and allow the pastry to cool to room temperature.
9.Cut the cake into small pieces and enjoy the cranberry yam cake.
Tips: 1) Yam puree: Make sure to stir the yam into a fine puree to ensure a smoother taste.
2) Baking time: Oven temperature and time may vary depending on the model, pay attention to the surface color of the pastry and make sure it is baked until golden brown.
3) Dried Cranberry Selection: Choose fresh and *** dried cranberries to add a sweet and sour taste to the pastry.
4) Storage: If there is any leftover, the pastry can be placed in a sealed bag and refrigerated to preserve the taste and freshness.
IIIPotatoes:Potatoes are a high-quality carbohydrate** that provides long-lasting energy. It is rich in vitamin C, potassium, and fiber, which help maintain blood sugar balance. When choosing a cooking method, you can choose to steam or roast it to maximize its nutritional value.
Recommended Practice:Hash browns
Ingredients: 4 medium potatoes; 1 onion, finely chopped; 2 eggs; 1 4 cups flour; 2 tablespoons olive oil (or other cooking oil); salt and pepper, to taste; Finely chopped shallots and coriander, for garnish.
Steps:1Prepare the potatoes: Wash the potatoes, peel them and cut them into small pieces. Place the potato wedges in a pot, add water and cook until the potatoes are tender.
2.Mashed potato making: Remove the potato chunks and mash the potatoes with a press or potato masher.
3.Ingredients: In a large bowl, combine the mashed potatoes, chopped onion, eggs, flour, salt and pepper.
4.Form a cake: Divide the mixture into small doughs and knead them into a flat cake shape with your hands.
5.Grilling: Heat the olive oil in a pan and place the hash browns in for frying. Fry on each side until golden brown and crispy on the surface.
6.Drain: Remove the hash browns and place them on a paper towel to drain the oil, removing any excess oil.
7.Garnish: Sprinkle some minced shallots and cilantro on the hash browns to add color and aroma.
8.Enjoy: Hash browns can be eaten on their own or with your favorite sauces such as ketchup, chili sauce, etc.
Tips: 1) Potato selection: Choose good quality potatoes for a more delicate taste.
2) Oil temperature control: When frying potato cakes, the oil temperature should not be too high, so as not to cause charred on the outside and tender on the inside.
3) Flour dosage: The amount of flour can be adjusted according to the humidity of the potatoes to ensure that the mixture can be formed.
4) Personalized taste: You can add your favorite seasonings according to your personal taste, such as green onion, ginger, minced garlic, etc.
FourthOats:Oats are a healthy whole grain rich in -glucan, which helps slow the rise in blood sugar. It is also rich in dietary fiber and protein, providing satiety and stable energy.
Recommended Practice:Milk oatmeal
Ingredients: 1 2 cups oats; 2 cups milk; 2 cups water; Honey or brown sugar in moderation; Fruits, nuts or dried fruits (optional, for garnish).
Steps:1Prepare the oats: Wash the oats, drain and set aside.
2.Cook the oats: Add 2 cups of water to the pot and bring the oats to a boil over medium-low heat.
3.Add the milk: When the oats start to soften, add 2 cups of milk and stir to combine.
4.Cook until thick: Continue to cook the oats over low heat, stirring constantly, until the oats are thick and reach your preferred texture.
5.Add sweetness: Add an appropriate amount of honey or brown sugar according to personal taste, stir well, and adjust the sweetness.
6.Garnish: Garnish the top of the oatmeal with some fruit, nuts or dried fruits if you like to add texture and color.
7.Remove: When the oats are cooked to desired consistency, remove from heat.
8.Enjoy: Serve milk oatmeal in a bowl for a delicious breakfast or afternoon tea.
Tips: 1) Milk Selection: Choose fresh milk, which can be whole, low-fat, or skimmed, according to personal preferences and health needs.
2) Water volume control: Oats have a large water absorption capacity, and the amount of water can be adjusted according to the individual's taste.
3) Sweetness adjustment: The amount of honey and brown sugar can be adjusted according to personal taste, and those who like sweeter can add more.
4) Decoration Creativity: Fruits, nuts or dried fruits can be selected to decorate according to personal tastes and preferences, adding beauty and nutrition.
FiveWhole wheat:Whole grains contain more fiber and nutrients and have a lower glycemic index than refined grains. Whole wheat bread, graham crackers, etc. are good choices that can provide the body with slow-release energy.
Recommended Practice:Whole wheat bread
Ingredients: 2 cups whole wheat flour; 1 cup all-purpose flour; 1 packet (about 2 1 4 teaspoons) of active dry yeast; 1 1 4 cups warm water; 2 tablespoons olive oil (or other cooking oil); 1 tablespoon honey or sugar; 1 teaspoon salt.
Steps:1Active Dry Yeast Activation: Add honey (or sugar) to warm water, stir well, and sprinkle in dry yeast. Let stand for 5-10 minutes until the surface is bubbly, indicating that the yeast is active.
2.Flour Mixture: Combine whole wheat flour and all-purpose flour in a large bowl, add salt and stir to combine.
3.To make the dough: Make a small well in the flour mixture and pour in the activated yeast water and olive oil. Stir gradually to form a dough.
4.Kneading: Place the dough on the countertop and knead it by hand for 10-15 minutes until the dough is smooth and elastic.
5.First fermentation: Return the kneaded dough to a bowl, cover with a damp cloth and place in a warm place to rise until the dough has become larger, about 1-15 hours.
6.Secondary kneading and shaping: Remove the leavened dough and knead it again for a few minutes, then shape it into a round or long shape and place it in a baking dish.
7.2nd Fermentation: Cover with a damp cloth and place again in a warm place and let rise for 30-45 minutes until the volume expands again.
8.Preheat the oven: While the dough is rising, preheat the oven to 180 degrees Celsius.
9.Baking: Bake the leavened dough in a preheated oven for 25-30 minutes, or until golden brown on the surface.
10.Cooling: Remove the baked whole wheat bread and place on the grill to allow to cool.
11.Enjoy: Wait until the bread has cooled completely, then slice and enjoy.
Tips: 1) Yeast activity: Make sure the temperature of the water is moderate and not overheated to ensure the activity of yeast.
2) Kneading time: The longer the kneading time, the better the texture of the bread, ensuring that it is kneaded until smooth and elastic.
3) Fermentation environment: Maintaining a warm environment during the fermentation process is conducive to the fermentation of the dough.
4) Fermentation time: The fermentation time may vary depending on the temperature, and you can judge whether the dough is fermenting well or not according to the change in volume.
5) Observe the baking: Pay attention to the baking time and avoid over-baking to avoid over-drying the bread.
In an increasingly busy life, we can't ignore the positive impact of breakfast on overall health. The idea of choosing foods such as taro, yam, potatoes, oats, and whole grains for breakfast not only provides us with enough energy, but also a smart choice when it comes to keeping our blood sugar stable. The diversity of these foods not only brings enjoyment to the taste buds, but also provides the body with a variety of nutrients such as vitamins, minerals, and fiber. By pursuing a healthy carbohydrate intake in the morning, we are able to energize the start of the day and lay a solid foundation for activities throughout the day. Therefore, make "eating carbs early" a part of a healthy life, and make every morning a refreshed start.
Sweet tooth that's hard to resist