As the saying goes, eat well at breakfast, eat well at lunch and eat less at dinner. Nutrition experts point out that eating a nutritious breakfast every day is very important for good health. What kind of breakfast recipes are nutritious and healthy? In fact, a nutritious breakfast contains four elements: cereal, meat, milk (or beans) and fruits and vegetables.

Many office workers get up in the morning, drink a large glass of milk, fry an egg and rush out of the house, thinking that this breakfast is nutritious. However, nutrition experts point out that the intake of protein and fat is enough, but the intake of carbohydrate is neglected. Here are some nutritious breakfasts for you:

1, vegetable corn porridge

Raw materials:

50g of stick residue, 30g of rice, 20g of corn flour, 20-30g of instant oatmeal, proper amount of clear water (porridge can be cooked or boiled), and a little of corn kernels, peas, carrots, diced potatoes and broccoli (vegetables can be put according to your own needs and tastes, and the types and quantities can be selected).

Exercise:

1. Prepare porridge first. There are oatmeal, dregs, rice and corn flour.

2. Wash the dregs, soak for one night in advance, and wash the porridge again the next day;

3. Take a small pot, put the washed rice and the stick residue soaked all night, and then inject enough water;

4. Put the small pot on the fire and boil it;

5. After boiling, pour in corn flour. Before the corn flour is put into the pot, it can be made into paste with water and stirred evenly with a spoon to avoid caking. Then turn to low heat and simmer slowly;

6. Prepare vegetables when the porridge is almost cooked, and wash the vegetables you choose and cut them into cubes for later use;

7. Just cook the porridge until the rice grains bloom. At this time, add diced vegetables and oatmeal. Dishes that are not easy to cook can be put first, cooked a little, and then the heat can be turned off when all the ingredients are cooked.

8. You can add a little salt to taste when drinking, or you can add nothing. You can eat it with toast. Slice the whole wheat toast, butter it and bake it in the oven for about 10 minutes.

2. Cucumber omelet

Raw materials: (3 persons)

Flour 180g (1 cup and a half), 4 eggs, and water about 1 10g (cucumber is used this time, and the water content is relatively high. If it is other vegetables, increase the amount of water as appropriate), cucumber 1, salt about 1/2 tsp, sesame oil and white pepper.

Exercise:

1, cucumber washed and shredded;

2, 3, eggs, add salt, sesame oil, white pepper, and then mix well;

4, 5, pour in flour, stir slightly evenly (don't over-stir at this time);

6. pour water (water should be poured several times as appropriate);

7. Stir well. Finally, the state of batter is that it can be easily dripped with chopsticks;

8. Pour oil into the pot (not too much) and turn the handle of the pot so that the oil is evenly distributed at the bottom of the pot. Then scoop a spoonful of batter and pour it into the middle of the pot;

9. 10. Gently scrape the flat paste surface with a shovel. Turn on a small fire and cover the pot;

1 1, 12. When one side of the cake is completely solidified and the color changes to Huang Shi, turn it over and bake it until the other side is golden yellow.

Tips:

1, the key to making soft omelet is to put enough eggs and water and proper amount of vegetables. If the batter is too thick, the omelet will be hard and not delicious. My standard is that three people guarantee at least three eggs, and four is better;

2. No matter what vegetables are put, the consistency of the final batter should be easily dripped out with chopsticks;

Don't fire until you pour the paste into the pot, it's cold. Otherwise, the batter will solidify as soon as it reaches the pot, which is inconvenient to spread evenly;

Don't spread the cake too thick. Basically, pour about a tablespoon of batter into a 26cm pan (the spoon is the spoon for soup and porridge);

5. In the process of spreading the cake, cover it to save some water. On the one hand, the softness of the egg roll is further ensured, and on the other hand, the cooking speed is fast.

With fruit+porridge, soybean milk or rice paste, it is a perfect breakfast.