Not only omelette: 5 ideas for breakfast Excellent

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  Breakfast is considered the most important meal of the day. And not just once more Rambam said "Eat like a king in the morning, at lunch like a prince and a pauper in the evening like." So in order not to break the head, we have prepared especially for you ideas for good breakfasts and nutritious

  1. Oatmeal (oatmeal):

  Health indulgence, especially before the upcoming winter days. Oats, grain is rich in fiber, that contribute to the feeling of satiety for longer and thus can help you reduce hunger during the day.

  The unique advantage of this breakfast is to quickly ease its preparation. There is no need to prepare in advance, you can easily prepare the workplace.

  Try at home: appropriate warm bowl, mix 4 tablespoons of oatmeal with a glass of water or milk (or half a glass of water and half a cup of milk or a cup of milk or soy plants like almonds) and put into the microwave for two minutes (depending on the microprocessor). A sweetener instead of sugar, cinnamon preferred.

  2. sandwich with tahini and egg;

  Studies have already shown that eating a healthy, balanced meal is composed of all the food groups. This sandwich is an example of balance. Whole wheat bread or rye - is rich in fiber, sesame paste is a healthy fat and rich in iron and calcium, and protein-rich egg, iron and B12. Add vegetable sandwich or near as you will get more vitamins. One meal get plenty of health.

  This meal main advantage is mobility. You can take it anywhere. Are traveling, studies, meetings, or if you do not have work organized kitchenette, a sandwich is the solution for you.

  3. Mosley:

  Breakfast fresh and easy to prepare. Preferred or unsweetened yogurt with whole grain cereal and upgrade your meal with healthy fats such as almonds, walnuts or flax. The combination of yogurt with whole grains and fat contributes to a better sense of satiety. Whole-grain cereal preferred instead of sugary cereal and granola bars that contain a lot more calories and sugar.

  Advantage: This meal is especially suitable for people less like to eat in the morning, not too hungry for a big meal, but it is still important for them to start each day with a good meal and nutritious.

  4. Greek salad (Photo: Liron Almog)

  

  
  

  Salad rich in green vegetables, lean refined Bulgarian cheese, combined with whole-grain crackers instead of croutons and olive oil. Green vegetables are rich in antioxidants and along with crackers contain fiber that contribute to the proper functioning of the digestive system and regular ports, salad oil contributes to a better absorption of vitamins and rich in omega-3.

  The advantage: a great meal volume, but relatively low in calories. One of the points that aid in dieting and weight loss is to eat more and put less. In other words, eating meals not end in defeat uniform, lasts longer and thus contribute to the mental and physiological sense of satisfaction and satiety, along with a reasonable amount of calories per meal.

  5. Cheese Crepes: Sweet lovers the perfect meal in the morning. Instead of eating cookies next to coffee, replace the sweet, sweet healthy. Cheese pancakes incorporate calcium cheese, egg protein and carbohydrates and fiber composite flour. Flour may be used only half full or half-full and normal. It is recommended to reduce the quantity of sugar and cinnamon are preferable additional sweetness.

  The unique advantage: you get a subtle sweetness combined with the health and satiety better! The pancakes can be made the evening before, they are very tasty also cold and instead go into the cookie jar, go directly to the cheese omelet.

  Recipe cheese omelet

  Ingredients (20 servings, only 50 calories per serving):

  2 eggs

  1/3 cup self-rising flour

  1/4 cup whole wheat flour (you can only self-raising flour)

  teaspoon of vanilla extract

  500g cream cheese

  preparation method

  Mix all ingredients together until you have a smooth mixture. Heat non-stick pan over medium heat, grease easily by fat books, creating small circles, and saute until golden brown on both sides.

  You can also prepare the oven.

  Meital Shimob author Buttercup is a clinical dietitian and owner of "BYou custom diet," Ventura improving dietary habits and lifestyle.
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