5 hearty and healthy protein breakfasts
Text: Karina Sembe
It's great if every morning you are used to starting with oatmeal, - there is no doubt about the benefits of complex carbohydrates. Nevertheless, to diversify the menu with protein breakfasts does not hurt anyone. Scientists claim that the protein eaten in the morning triggers the active production of dopamine - a neurotransmitter, which is an important part of the brain's “reward system”, as it causes a feeling of satisfaction, which affects the motivation and learning processes. To add to your energy after winter, add to the morning diet foods rich in protein: meat or poultry, fish and seafood, beans, eggs, soy products, nuts and seeds.
We selected 5 tasty, hearty and balanced protein breakfasts from the available products. In their preparation, we recommend practicing freedom and an intuitive approach: boldly neglect olive oil in favor of a good non-stick coating, replace dairy products with vegetable products and without hesitation refuse garlic or cumin, if you are not ready to accept it in the morning.
Shakshuka
Shakshuka hails from Morocco and Tunisia, although many consider it a genuine Israeli breakfast. In each family, it is customary to cook shakshuku differently, but traditionally it is served with tortillas or pita bread and with snacks like hummus and labne. As a rule, shakshuku is cooked for the whole family, from 10-12 eggs, and for a portion for one, choose the smallest, but rather deep pan, preferably cast-iron. Tomatoes should be juicy, and eggs - the freshest. Shaksuku need to fry only in olive oil.
Ingredients:
Cooking:
To begin with, grind the ingredients for baking in a blender, and for baarat - in a mortar or with the help of available tools.
Finely chop the onion and garlic, chop the pepper in small slices.
Heat olive oil in a pan, reduce heat to low and lightly fry onions and garlic on it. Add sweet pepper and fry a little more.
Then add tomatoes, baarat, jog, greens and some hot water. Simmer, stirring for about 5-7 minutes.
Make small indentations in the mixture and put eggs into them. Salt, cover and cook until the white is white (the yolk must remain liquid).
Remove the dish from the heat, season with parsley and black pepper. Eat straight from the frying pan with fresh grain bread or pita bread.
Scramble tofu with black beans
The tofu version is no less tasty and healthy than a traditional omelette, besides it will allow you to take a break from a string of egg breakfasts and is suitable for vegans. 100 g of solid tofu contains up to 11 g of vegetable protein, and about 15 g in the same amount of Russian black beans. Such a breakfast will charge you with energy and will be half the daily value of protein. A wholegrain bun and fresh radishes are great for scramble.
Ingredients:
Cooking:
Dried beans will have to be soaked overnight (for 8-12 hours), pre-selected and washed, soaking will reduce the gas-forming effect and shorten the cooking time. You can also boil beans for future use, it takes an average of an hour. Boil better in salted water.
Dry the tofu on a paper towel, mash with a fork in a bowl and pickle the mass in soy sauce and chili pepper for 10 minutes.
Heat olive oil in a frying pan, throw in a couple crushed garlic cloves, fry for 2 minutes and remove.
Send onion finely chopped onions, and after 2 minutes - cherry tomatoes and boiled beans. Cook for 5 minutes and then add the spinach.
Place the vegetables on one side of the pan, and put the tofu on the other, giving it a strong fire. Season tofu with ground cumin and fry for 5 minutes. Then add soy sauce, a couple of tablespoons of water or bean broth. Mix tofu with vegetables and simmer over moderate heat for another 5-7 minutes.
Avocado & Turkey Cereal Sandwich
Sandwich with turkey is in the top American dishes for all occasions - from a light snack to a full meal. Both in the diners and at home, clubhouse sandwiches traditionally place turkey-boiled ham, cheese and mayonnaise. We offer an option that will take a little more time, but it will be much more satisfying and balanced - and certainly as much as possible protein.
Ingredients:
Cooking:
Take the turkey fillet (the breast is best), season with salt, pepper and oregano. Fry in olive oil over high heat until light brown crust bottom. Then flip to the other side, reduce heat to medium and fry for another 5 minutes. Cut the finished fillet lengthwise into several thin layers.
Bread fry in a toaster or in a pan without butter. Put slices of ripe avocado on the bottom piece of bread, and if the avocado is soft enough, mash and spread on the bread like butter. Then lay out the lettuce leaves, turkey fillet, a little more avocados and tomatoes.
Top the bottom of the bread generously grease with pesto sauce (you can buy ready-made or make yourself).
Cut the sandwich with a sharp knife into several pieces and fix the skewers.
Frittata with ricotta and spinach
Frittata is a traditional Italian omelet cooked in the oven. Like any dish of peasant cuisine, fritt is unpretentious on the part of the ingredients and accepts in gratitude various products - from trout or smoked sausages to mushrooms and zucchini. Frittata is made from 10-12 eggs in a deep frying pan. So, if you want the Italian omelet to be baked in a canonically thick layer, you will have to cook at least two servings at once and use the pan as small as possible in diameter.
Ingredients:
Cooking:
Preheat the oven to 180 degrees.
In a large frying pan, heat the olive oil and fry the finely chopped onion over moderate heat. Add spinach and paprika and cook for another 5 minutes. Then send the roasted herbs in a colander and put in a bowl. Add ricotta to the greens.
Beat the eggs until smooth, season with salt and pepper, stir in the ricotta with the greens.
In a small frying pan, heat the olive oil and pour the whole mixture into it. Cook under a lid over moderate heat for about 8 minutes - until the edges are set. Then move the omelet into the oven and bake for about 15 minutes.
Take out the frittata from the stove, turn it over into the dish. Cut into 4 pieces and sprinkle with grated Parmesan.
Cottage Cheese Pancakes with Protein
Pancakes (or hotcakes, or flapjacks) are a favorite breakfast of American and Canadian families. Pancakes are eaten with everything - with bacon, maple syrup or fruit. Bodybuilders for whom protein is at the forefront like to add protein powder to pancakes. It comes in a wide variety of flavors — from coconut to strawberry — and is a completely harmless and digestible product. His responsibility for the proteins in your breakfast is recommended to be shared with egg white and cottage cheese. To such pancakes maple syrup or honey is ideal, as well as nuts and fresh berries.
Ingredients:
Cooking:
Mix flour, soda and a pinch of salt. In a bowl, beat an egg, milk and sugar. Add lemon juice to the liquid mixture - it will quench the soda in the flour. Gradually pour the liquid mixture into the flour, stirring.
Add the cottage cheese and mix everything with an immersion blender until a smooth consistency of liquid sour cream is obtained.
Preheat the pan with a small amount of olive oil and pour a portion of dough onto it - about half the scoop. The pancake should be roasted until the edges turn golden (about 2-3 minutes), after which it can be turned over. On the other hand, pancake roasts faster - in just a minute.
Photo: 1, 2, 3, 4, 5, 6 via Shutterstock