Pictures of nutritious breakfast recipes for the week

Pictures of nutritious breakfast recipes for the week. We often say that the day begins in the morning, so eating a nutritious and healthy breakfast is very important. , make a delicious breakfast at home, so that you will be in the best health. The following is a nutritious breakfast recipe with pictures for the week. Nutritious breakfast recipes with pictures for the week 1

Monday breakfast: nutritious milk oatmeal porridge, one fried egg, Pancakes (you can make pumpkin pancakes or other vegetable pancakes according to seasonal dishes), plus a few slices of fruit and peaches (you can choose other fruit slices).

Tuesday breakfast: millet porridge, sausages, fried tofu cubes, vegetable platter (tomatoes, fruit bell peppers or other), steamed buns or steamed buns can be chosen as staple food.

Wednesday breakfast: bread slices or bread cubes, potato chips, sausage, broccoli, plus a piece of fruit, a cup of milk or nutritious tea (honey milk tea, honey chrysanthemum tea, etc.) .

Thursday breakfast: Pan-fried steamed buns, rice wine glutinous rice balls, pink meat sausages, sliced ??or cubed, and can be paired with apple slices or banana slices and other fruit slices.

Friday breakfast: The staple food is seaweed soup strips, plus a fried egg, a few bouquets of broccoli, and fruit with raisins or grapes. Other fruits can be used. Vegetables can also be used according to the needs of the child.

Saturday breakfast: staple food Xiaolong buns, add eight-treasure porridge, or black rice porridge, or soy milk, add braised tofu or other side dishes, and then add some vegetables and fruit platter to make it Nutritionally balanced.

Sunday staple food: grilled or pan-fried steamed buns, add porridge, pickles, and a plate of light soy sauce, ginger and garlic juice as a backup dipping sauce, as a condiment for students. Serve with additional fruits or vegetables, such as cherry tomatoes or cucumber slices. Picture 2 of nutritious breakfast recipes for the week

Breakfast recipe for middle-aged and elderly people 1: Pickled vegetables and tofu

Ingredients:

1 measuring cup of soybeans, water, 3 grams of lactone.

Method:

1. Pour the soybeans into clean water, soak overnight, pour into a soymilk machine and blend into soy milk, and use a filter to remove the bean dregs.

2. Dissolve the lactone with water, and let the boiled soy milk stand for a while. When it is about 80 degrees, pour the lactone into the soy milk, stir quickly, and let it stand for 200 minutes.

3. After the tofu is solidified, put it into a bowl, add chopped pickles, Kaiyang, minced coriander, drizzle with sesame oil or pour some balsamic vinegar and light soy sauce.

Breakfast method 2 for middle-aged and elderly people: Tofu

Ingredients:

300g soybeans, 4g lactone, 1800-1800 water 2000ml.

Method:

1. Soak the soybeans, add water and grind them into soy milk with a soybean milk machine. Pour the soy milk through a sieve into cotton cloth, filter out the bean dregs, put it into a pot, and use Heat over medium-low heat and skim off the foam on the surface with a spoon.

2. Bring to a simmer over low heat and stir with a large spoon in circles until the soy milk boils, then turn off the heat and cool down to 80 degrees naturally.

3. Mix 4 grams of lactone and 25 grams of warm water to dissolve, pour in the soy milk, stir quickly, cover the pot and simmer for 15 minutes.

4. Boil water in a pot, preferably stock, add a little salt, green onions and ginger, and light soy sauce, bring to a boil, sprinkle with a little coriander, and serve with sesame sauce.

Breakfast method three for middle-aged and elderly people: Chinese toon curd

Ingredients: Chinese toon, soft tofu, fungus, beef brisket, onion, ginger, garlic, day lily, Laoganma pepper, 1 tsp salt, 1 tsp chicken essence, 1 tsp cooking wine, 1 tsp oyster sauce, 2 tsp pepper water.

Method:

1. Soak the Chinese toon, control the water and chop it; cut the brisket into pieces; soak the fungus and cut it into small pieces; soak the day lily and cut it into small pieces; mince the green onion; and mince the garlic. Chop the ginger.

2. Use a spoon to scoop out the soft tofu and steam it for 10 minutes.

3. Sauté the onion, ginger and garlic until fragrant, add the beef brisket cubes until they change color, add day lily, chopped Chinese toon, Chop the fungus into pieces, stir-fry until fragrant, add 2 tablespoons of Laoganma pepper and stir-fry, 1 teaspoon of salt, chicken essence, cooking wine, oyster sauce, finally add pepper water and stew for 10 minutes.

Breakfast recipe 4 for middle-aged and elderly people: tender and sweet tofu

Ingredients:

150g soybeans, 1000ml water, plaster of paris powder 1 tsp, 2 tsp corn starch, 3 tbsp cold boiled water.

Method:

1. Soak the soybeans overnight, drain them, put them into a soymilk machine, add 1000ml of water, start the soymilk machine, filter the bean dregs, and leave the soymilk.

2. Mix 1 tsp plaster of paris powder, 2 tsp cornstarch and 3 tbsp cold boiled water and pour it into a large deep basin.

3. When the temperature of the soy milk drops slightly to about 85 degrees Celsius, slightly lift the container of soy milk to a high place and pour it into a deep basin filled with uniform gypsum slurry.

4. After the soy milk is poured into a deep basin, let it sit for 15-20 minutes and it will be ready. Just add an appropriate amount of sugar when eating.

Fifth breakfast recipe for middle-aged and elderly people: delicious assorted porridge

Ingredients: rice, corn kernels, carrots, mushrooms, ham, shrimp, chopped green onion

Method:

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1. Wash the rice and soak it the night before

2. Wash the carrots and cut them into small pieces, and cut the mushrooms and ham into cubes

3. Put some in the rice Add some salad oil, and add diced mushrooms and start cooking

3. After boiling the pot, add carrots, corn kernels, and shrimps, and stir while cooking, in one direction

4. When it feels like it's almost done (about 20 minutes), add diced ham, boil the pot again, sprinkle in chopped green onion, and finally season with salt

Six breakfast recipes for middle-aged and elderly people : Sorghum noodles steamed buns

Ingredients: 70g sorghum noodles, 200g white flour, 10g salad oil, 6g yeast, 2g sugar, 130ml water

Method: 1) Prepare all the ingredients.

2) Put all the materials into a mixing bucket and add water.

3) After the flour forms into a ball.

4) Add a little more oil and continue kneading until smooth.

5) Then ferment until doubled in size and set aside.

6) Knead the fermented dough evenly and smooth.

7) Cut into equal portions.

8) Knead each small piece of dough until it is smooth and rounded into a steamed bun dough.

9) Shape the steamed bun dough slightly and put it into the steamer.

10) Continue to ferment for 15 minutes.

11) Then wrap the lid with dry cotton cloth and steam over high heat for 20 minutes.

12) Simmer for 2-3 minutes. Picture 3 of nutritious breakfast recipes for the week

1. Various ways to match nutritious breakfast

1. Milk + vegetable buns/meat buns + vegetables

Yogurt contains The rich lactic acid bacteria contribute even more to the human body than milk. However, yogurt cannot be consumed on an empty stomach in the morning. It is best to eat it with steamed buns, steamed buns, etc. If it is vegetarian buns such as mushroom buns, etc., the nutrition is relatively complete; if you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.

2. Eight-treasure porridge for beauty treatment

If female white-collar workers have the conditions, they can make the eight-treasure porridge the night before, add rice, red beans, peanuts, wolfberry, etc., and heat it up the next morning Eat, convenient and healthy.

3. Hypoglycemic milk oatmeal

Wash the oatmeal with boiling water first, then add milk. This combination is more suitable for people with high blood sugar or a family history of diabetes.

1. Yogurt

Time is always tight in the morning, so it is impossible to make too much. If you want to greatly improve your nutrition at once, you might as well drink a cup of yogurt after consuming enough carbohydrates. Because yogurt is fermented from pure milk, in addition to retaining all the nutrients of fresh milk

During the fermentation process, lactic acid bacteria can also produce a variety of vitamins necessary for human nutrition, such as vitamin B1 and vitamin B2. , vitamin B6, vitamin B12, etc. It can regulate immunity, prevent intestinal infectious diseases, improve gastrointestinal function, and can also promote intestinal peristalsis and facilitate defecation.

2. Strawberries

Strawberries are rich in nutrients and contain fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids, calcium, phosphorus, iron and other minerals. In addition, it also contains a variety of vitamins, especially vitamin C. Every 100 grams of strawberry contains 60 mg of vitamin C, which can activate cells and nourish the intestines and stomach. The carotene contained in strawberries is an important substance for the synthesis of vitamin A, which has the effect of improving eyesight and nourishing the liver. Strawberries also contain pectin and rich dietary fiber, which can help digestion and smooth bowel movements.

3. Principles to be followed for a reasonable breakfast

1. You should drink milk or soy milk every morning to supplement protein and calcium

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In addition to providing protein, milk is also an important main source of calcium. Milk is less easily consumed at other meals throughout the day, so using milk as a daily breakfast drink is much more nutritious than drinking other sugary drinks. If you don’t like drinking milk or have lactose absorption disorder, you can try drinking more homemade soy milk. For Oriental women, soy milk is actually easier to absorb than milk.

2. Breakfast should not have too many calories

The amount of breakfast consumed will vary depending on your body type and age. However, 400-500 calories is more appropriate. , accounting for about a quarter of a day's needs. But you can try to add more sugar.

After a night of sleep, people consume a lot of water and nutrients, and are in a state of physiological dehydration after getting up. If you only eat regular breakfast, it is far from replenishing physiological water shortage. Therefore, do not rush to eat breakfast in the morning, but drink 500-800 ml of cold water immediately, which can not only replenish the water lost overnight, but also clean the intestines, but do not drink more water before breakfast.

4. Breakfast should include at least three major categories of food

There are many food combinations for breakfast, but don’t eat just one type of nutrient, at least it should include carbohydrates (such as toast, steamed buns, porridge) , protein (such as eggs, salmon, tofu, etc.), breakfast milk, of course, if you can add some vegetables, fruits will be more balanced.

5. Try to keep breakfast as light as possible

Overly greasy breakfast will cause gastrointestinal burden and can also lead to high blood lipids. If you really can't resist the temptation, once a week is not a bad idea. Breakfast is still more suitable for a light but nutritious diet, and try to consume as little fried food as possible. Some people like to eat fried dough sticks for breakfast. In fact, it is not necessary, but don’t eat too much at one time, and try to only eat them once a week.

6. Breakfast is full of variety

Few people can bear to eat the same breakfast every day. In fact, as long as you put more thought and make different combinations, breakfast can have many changes. Eggs can be boiled, fried, or steamed, and milk can be soaked in oatmeal or biscuits, or even mixed with rice wine. This arrangement allows for the intake of different foods and nutrients, making it easier to achieve a nutritional balance.