❶ A Well-fed Morning. Don't Put Off Breakfast Until Tomorrow

“Eat breakfast yourself, share lunch with a friend, give dinner to the enemy,” no one remembers exactly when and who was the first to say this phrase, which has become popular wisdom. However, this does not detract from its relevance. Morning food is even more important for modern people than it was a century ago. Location: Location:

In an age of eternal haste and total lack of time, additional requirements are imposed on breakfast: morning food should not only be healthy and nutritious, but also easy to prepare. Nutritionists disagree. Some experts recommend starting the day with protein foods - legumes, boiled lean beef, cottage cheese, etc. Others are more inclined to carbohydrate dishes - cereals and other cereal products.

Both sides are right. Protein can be chosen by those who, for health or other reasons, limit their carbohydrate intake. Carbohydrates win out when people strive to balance their diet as much as possible. It is only important not to mix both in one meal.

If you choose the protein option, then we advise you to cook a curd casserole. For two people, take 200 g of cottage cheese, 1 egg, 0.5 tbsp. flour and 1 tsp. Sahara. Combine ingredients and place in non-stick skillet. Be sure to cover with a lid, and while breakfast is being prepared, you can make your morning toilet.

Another protein breakfast option is cheese soufflé. It often happens that a piece of Gouda or Edamer "lingers" in the refrigerator. For 200 g of grated cheese, add 2 whipped whites and 1 tsp. flour. If desired, add a little salt and pepper to the mass. Put it in two molds, put in a water bath. While you are doing your hygiene, your nutritious and calcium-rich breakfast is ready.

As for the morning meal containing carbohydrate foods, one of the most optimal dishes is a multi-grain cake. Take 100 g of a mixture of oatmeal, rye and buckwheat flakes, add 30 g of bran or seed. You can also put sunflower and pumpkin seeds, nuts or sesame seeds. Even though they are protein foods, small supplements won't hurt.

Pour 2-3 tbsp into the dry mixture. kefir or boiled water, beat in 1 egg, add salt. Place mixture in a non-stick skillet and bake on both sides for 5 minutes. An important clarification: try not to use fats with carbohydrate foods - vegetable or butter, sour cream, mayonnaise. If you wish, you can grease the cake with honey or, for example, put one tomato, cut into slices, on it before baking.