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5 Propositions for a Healthful Morning Meal
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1. Which meal is most frequently selected by Poles for breakfast
A study carried out in 2020 revealed that the most frequently consumed breakfast meal in Poland is sandwiches. As many as 75% of respondents chose sandwiches, while the egg came in second place (53%). Sandwich preparation is simple and quick, making them a popular choice. However, it is important to maintain dietary diversity and also include other breakfast dishes (Instytut Badań ARC Rynek i Opinia 2020).2. How to prepare a healthier breakfast by selecting appropriate ingredients
It is important to pay attention to the right amount of nutrients such as carbohydrates, proteins, and fats when preparing breakfast. It is recommended to choose whole grain products that provide a longer feeling of satiety due to the nutritional fiber they contain. It is also advisable to consider vegetables, which are a source of many valuable nutrients and nutritional fibers. For proteins, it's worth choosing dairy products like quark or farm cheeses. When it comes to meat products, it's best to choose those made from poultry and with the highest possible meat content. Don't forget to include healthy fat sources such as avocado, olive oil, or flaxseed oil.3. Wonderful breakfast ideas, five suggestions
Preparation time: 15 minutes Ingredients (per serving): 1 piece of tortilla, 1 tablespoon of hummus, 2 leaves of iceberg lettuce, 1 egg, 1/2 piece of tomato, 1/4 piece of cucumber, 1/4 piece of red bell pepper, 1/4 piece of green bell pepper, 1 slice of onion. Preparation: 1. Boil the egg. 2. Wash and cut the vegetables into large cubes. 3. Spread the tortilla with hummus, add lettuce and the remaining vegetables. 4. Cut the egg into slices and place them on the tortilla. 5. Fold the tortilla and cook it in a sandwich maker or a pan. Nutritional value (per serving): - Calories: 351 kcal, - Protein: 16.1 g, - Fat: 12.8 g, - Carbohydrates: 42.9 g, - Dietary fiber: 11.1 g.4. Pesto and Mozzarella Bread Meal
Preparation time: 7 minutes Ingredients (per serving): 1 bread, 1 tablespoon of pesto, 1 handful of rucola, 1⁄2 cup of mozzarella cheese, 1⁄2 piece of tomato, 1⁄4 cup of red pepper, 1⁄4 piece of cucumber, 1 cup of carrots. Instructions: 1. Divide the bread into two halves. 2. Spread 1 tablespoon of pesto on the bread. 3. Add rucola, sliced mozzarella, tomato, red pepper, and cucumber. 4. Peel the carrot, cut it into sticks, and serve together with the bread. Nutritional information (1 serving): – Calories: 522 kcal, – Protein: 24.1 g, – Fat: 18.0 g, – Carbohydrates: 66.0 g, – Fiber: 9.2 g.5. Scrambled vegetable omelette that may contain added sugar or other sweetening substances
Preparation time: 15 minutes Ingredients: 2 eggs, 1 teaspoon of milk, 1 onion plaster, 2 bunches of spinach, 2 red peppers, 2 green peppers, 1 tablespoon olive oil, 1 teaspoon parsley, 2 salt, pepper spray, 1 method of preparation. Break the eggs into a bowl and beat them with a fork or a whisk. 2. Add milk, salt, and pepper, and mix thoroughly. 3. Clean and chop the peppers and onion and add them to the egg mixture. 4. Heat olive oil in a frying pan and add the spinach, cook until wilted for about 3-5 minutes. 5. Pour the egg mixture into the pan and cook covered for about 3 minutes. 6. Then carefully flip and cook for another 2 minutes. 7. Place the finished omelette on a plate and sprinkle with parsley. Nutritional value (1 portion): - energy: 230 kcal, - protein: 15.4 g, - fat: 15.2 g, - carbohydrates: 7.9 g, - dietary fiber: 2.6 g.6. Tartine bread with cheese and vegetables
Preparation time: 15 minutes Ingredients: – tartine bread 2 pieces, – egg 1 piece, – milk 1 tablespoon, – olive oil 1 teaspoon, – low-fat cheese 3 slices, – natural yogurt 3 tablespoons, – arugula 1 handful, – red bell pepper 1⁄2 piece, – tomato 1 piece, – cucumber 1⁄4 piece, – salt, pepper, oregano to taste. Preparation: 1. Crack the egg into a bowl and beat it with a fork or whisk. 2. Add milk and oregano and mix well. 3. Heat olive oil in a pan. 4. Dip the tartine bread pieces in the egg mixture from both sides and place them in the pan. 5. Cook them on both sides until golden brown (about 3–5 minutes per side). 6. Mix the cheese with the natural yogurt, salt, and pepper in a bowl. 7. Remove the tartines from the pan, top them with the cheese mixture and the chopped vegetables. Nutritional information (per serving): – energy: 549 kcal, – protein: 35, 2 g, – fat: 19, 6 g, – carbohydrates: 58, 1 g, – dietary fiber: 8, 8 g.7. Incredibly delicious muffins with ham and cheese
Preparation time: 45 minutes Ingredients (for 6 pieces): – light orkisz flour 1 glass, – baking powder 1 tablespoon, – egg 1 piece, – ½ glass of milk, – olive oil 2 tablespoons, – ham 2 slices, – yellow cheese 2 slices, – red pepper 4 slices, – green paprika 1 piece, – baby carrots 6 pieces, – salt, pepper to taste. Preparation1. Preheat the oven to 180°C. 2. In a bowl, combine flour, baking powder, and spices. 3. Add the wet ingredients: egg, milk, and oil. 4. Cut the ham, cheese, and pepper into cubes and add them to the mixture. 5. Pour the prepared dough into muffin forms (about 3/4 of their height). 6. Bake the muffins for about 25-30 minutes. 7. Serve the ready muffins with baby carrots and sliced green peppers. Nutritional value (per piece): – energy: 192 kcal, – protein: 8.4 g, – fat: 7.2 g, – carbohydrates: 23.5 g, – dietary fiber: 3.2 g.
