Don’t know what to have for breakfast? Collect these 10 healthy recipes

I have been making healthy family breakfasts for more than three years. I have experienced the pitfalls of cold and greasy pre-made packages and stomachaches after eating at roadside stalls. The 10 recipes I have saved can be prepared in 5 minutes at the fastest and no more than half an hour at the slowest. Whether you are a working person rushing to commute, a mother who needs to feed her baby, or an elderly person who controls sugar, or a fitness party who wants to gain weight.

On weekdays when I'm in a hurry, I like to make quick snacks. I soak instant oats and chia seeds in sugar-free almond milk the night before. When I get up in the morning, I scoop out half a box of frozen blueberries and sprinkle with pumpkin seeds that have been roasted in advance. The oatmeal bowl is now glutinous. I packed it directly in a thermos cup to take it to the morning meeting last week. It's not bulky when I go to work, and I feel full until lunch time without being hungry. If it's too cold, just fry a vegetable egg roll, beat two eggs and add half a spoonful of starch and spread it into a pancake, roll it with blanched spinach and shredded carrots, and squeeze a little low-calorie Thousand Island dressing. My niece who doesn't like vegetables will eat two every time she comes. If you stock up on frozen whole-wheat bagels at home, it will be easier. Bake them for 3 minutes, add fried eggs, low-fat cheese and lettuce leaves, and serve with half a crisp apple. It has half the calories and is fresher than the same bagels sold in the convenience store downstairs. There is also a more hassle-free hummus open toast. Spread the ready-made low-fat hummus on whole wheat toast, put sliced ​​cherry tomatoes and hard-boiled eggs, and sprinkle with some black pepper. The last time she made it for a fitness friend, she saved the recipe on the spot.

If you have a little more time, or there are elderly and children at home, you can make something warm and soft. When I have an upset stomach, I often cook millet, yam, and pumpkin soup. Soak the millet for 10 minutes in advance, throw it into the rice porridge machine along with the peeled yam and pumpkin pieces, and select the rice porridge mode for 20 minutes. It still has the sweetness of pumpkin without adding sugar. Last time my best friend had acute gastroenteritis, it just happened. After drinking it for three days, I said it was much more fragrant than the takeout white porridge. In the mornings of autumn and winter, my family often makes red dates, wolfberry and peanut syrup. Red skinned peanuts, pitted red dates and a small amount of wolfberry are thrown into the soymilk machine. It is thick and fragrant and sweet enough without adding sugar. My mother now makes a pot of it every morning, and the whole family loves to drink it. Elderly people with bad teeth can make a corn, vegetable and egg custard. Chop sweet corn kernels and add chopped green vegetables. Add two eggs and an equal amount of warm water and steam them for 8 minutes. It will be so smooth that it melts in your mouth. Even a toothless old lady can eat half a bowl.

It’s not difficult to try something new. When I have no appetite in the summer, I often make lazy tofu. I dig out the ready-made lactone tofu. For the salty version, I pour light soy sauce, chopped shrimp skin, green onions and crushed mustard. For the sweet one, I drizzle some osmanthus honey. It’s low in calories and full of ingredients. It’s much cleaner than the ones sold outside. If I want to make something ceremonial on the weekend, I'll make vegetable pancakes with whole wheat batter, sprinkle some shredded carrots and cabbage in the batter, roll them up with starch-free ham, and take a bite, which is crispy on the outside and soft on the inside. It's perfect for brunch with a glass of iced American style. If you want to take it out, just make a few tuna whole-wheat rice balls, grab a ball of brown rice that has been steamed in advance and flatten it, put a little water-soaked tuna and seaweed into a ball, and wrap a circle of seaweed on the outside. I packed two of them last time I went hiking, and I was not hungry even after a whole morning of energy.

A friend also told me before that it is still troublesome to make these, so it is better to just buy ready-made breakfast. I have stocked up a lot myself, and it’s okay to eat them occasionally when I’m in a hurry. However, most pre-made breakfasts are high in sodium and contain a small proportion of vegetables. If you eat them for a long time, you may not get enough dietary fiber. If you can spare 10 minutes to cook them yourself, you can control the combination of ingredients and seasonings, and the burden on your body will be small. In fact, a good breakfast really doesn’t have to be that particular. It’s like turning on the first energy switch for your body. You don’t need to pursue fancy presentation. Just get enough protein, carbohydrates, and dietary fiber to suit your taste. I’ve made these 10 breakfasts dozens of times, and they won’t overturn when I make them with my eyes closed. You can just pick any one and try it.