Recipes for a Healthy Breakfast: In the book The Good Gut, the authors present two schemes that build a nutritious and healthy breakfast.
First: white flour pastries, pancakes, and the dishes that are saturated with sugar or drown in syrup. Second: animal products, such as eggs with bacon and a slice of toast made from white flour and butter.
None of these options gives a sufficient amount of carbohydrates to the microflora. You have to wait until dinner to get dietary fibre on your plate for the first time in a day. At the same time, eating right is not so difficult. It is enough to replace the flour with whole grain, and add vegetables to the usual omelette. Here are some ideas on how to start your morning with your health.
6 Nutritious Recipes for a Healthy Breakfast
Related│The Food Guide Pyramid
1. Broccoli, Mushroom and Leek Frittata
Any combination of vegetables and meat can prepare Frittata (Italian omelette). It can happen by mixing pumpkin with mint, tomatoes with basil, asparagus with salmon, onions with finely chopped herbs. Also, blending young summer pumpkin with Greek feta cheese, finely chopped pork with Swiss Gruyere cheese, the list goes on for a very long time. Omelette is good for breakfast, lunch, and dinner. It is usually great for a snack. It can be eaten hot or when it cools to room temperature.
Ingredients for four servings
- 1 tbsp butter, preferably made from free cow milk
- 1 tbsp extra virgin olive oil
- 1 cup diced leek (only the white part)
- Six large mushrooms, cut the legs. Thoroughly wash the hats and cut into slices
- 1 tsp chopped garlic
- 1/2 cup finely chopped broccoli
- Sea salt and freshly ground black pepper
- Five large eggs
- 4 tbsp grated parmesan cheese
- Two egg whites
How to cook
Preheat the oven to 180 degrees. Thickly oil in a baking dish with a diameter of 20 cm. Or do it in a frying pan that can be put in the oven. Set them aside.
Combine the butter and olive oil in a large skillet. Add leek and stir frequently. Sauté it for four minutes over medium heat until it softens. Add the mushrooms and garlic and continue stirring the contents for about 12 minutes. Do it until the mushrooms start juicing and become slightly brown. Pour broccoli into the pan and stir for another 3-4 minutes. Do it until the cabbage is slightly soft. Lightly salt and add pepper.
While the vegetables are cooking, break the eggs into a bowl and beat them. Add two tablespoons of grated cheese, salt, and pepper. Pour two egg whites into another bowl. Use an electric blender to beat until the protein is elastic but not dry. Carefully add it to a bowl of eggs until small patches of protein remain on the surface.
Put sautéed vegetables in a bowl with eggs, mixing well. Pour the resulting mass into a pre-cooked baking dish and trim the top with a spatula. Sprinkle with the remaining two tablespoons of grated cheese and place the bowl in the oven.
Bake for about 20 minutes or until the mass in the centre turns golden brown and hard on the sides. Remove the dish from the oven and let it stand for two minutes before serving.
From the book The Grain Brain Whole Life Plan