The weather is gradually getting cooler as we move from mid-autumn to early winter. With the shorter daylight hours, people are more reluctant to leave their warm beds in the morning. As the end of the year approaches, work becomes busier, with busy days and insufficient sleep at night, leading to a feeling of fatigue in the morning. During this time, appetite decreases and people become less active, resulting in a decrease in the quantity and quality of breakfast.
Five Principles for Nutritious Autumn and Winter Breakfasts
How can we have a good breakfast in the autumn? Let's talk about the requirements for breakfast, which seem quite challenging:
First, the variety of food should be comprehensive, with starchy staple foods being essential; at least one of dairy products, eggs, meat, or beans should be included; at least one fruit or vegetable, preferably slightly warm and not too cold to avoid stimulating the stomach and intestines which are not fully awake in the morning. If nuts or seeds can also be included, the quality would be exemplary, as nuts are seasonal foods in autumn and can help fight against "dryness" in the body.
Second, the breakfast should have a high nutrient density, with small volume and high nutrient content.
Third, it should be delicious and appetizing to stimulate the not-so-strong appetite in the morning.
Fourth, it should provide a high satiety, so that one does not feel hungry by 10 am.
Fifth, it should be convenient and quick, allowing one to eat within 15 minutes...
Recommended Nutritious Breakfasts
Many people might shake their heads and say, "Can these demanding conditions really be met?" The answer is yes, the key lies in selecting ingredients and cooking methods. Here are three breakfast options for everyone to consider and supplement.
Option 1: Whole Wheat Almond Sandwich Combo
Ingredients: 1 whole wheat bun; 1 handful of almonds (about 25 grams); 1 cup of hot milk (about 200 grams); 2 lettuce leaves, half a spoonful of salad dressing
Instructions:
1. Cut the whole wheat bun into 4 slices; spread a small amount of olive oil on a flat pan, turn to low heat, and place the bun slices to dry and toast (a toaster can also be used, but reduce the heat as the bun slices are smaller).
2. At the same time, pour the milk into a cup and heat it in the microwave on high for 1 minute (until it reaches about 40 degrees, not too hot to touch).
3. Flip the bun slices and chop the almonds (or chop them the night before), wash the lettuce leaves and remove excess water.
4. Take out the bun slices, spread a little bit of salad dressing on one side (keep it minimal!), and sandwich the chopped almonds and lettuce leaves to make a sandwich.
5. Eat the two sandwiches with the hot milk.
Notes:
1. Almonds are rich in dietary fiber, potassium, magnesium, calcium, iron, zinc, and especially vitamin E and vitamin B2. Research has shown that they not only provide a great sense of satiety, but daily consumption of one handful also helps control blood sugar levels, reduce the risk of heart disease, improve gut bacteria, and have many other benefits. Moreover, almonds have excellent moisturizing properties and eating them in autumn helps prevent constipation and dry skin. Most importantly, they are delicious.
2. Whole wheat buns have a much higher nutritional value than white buns, and their increase in blood sugar is slower. Diabetic patients should not eat white buns, and it is not suitable to eat "whole wheat bread" that is only garnished with a little bran but is still soft and delicate. Pay attention to selecting buns that are unevenly dark yellow in color, with dense and irregular bran, as these are true whole wheat buns. You can buy more and freeze them in the freezer. Take them out in the morning and microwave them for 90 seconds to restore their freshness and softness.
3. Other foods containing coarse grains can be used to replace the whole wheat buns, such as rye bread or mixed grain pancakes.
4. For teenagers or those who are young and strong, it is recommended to add an egg and half a whole wheat bun. After boiling the egg, chop it and also sandwich it between the bun slices, adding a little salt and pepper for a delicious taste.
5. For those who are lactose intolerant, it is recommended to replace the milk with soy milk. If large almonds are not available, they can be replaced with other nuts.
Suitable for: People with high blood sugar, high blood lipids, high blood pressure, those who need to control their weight, and all healthy individuals, as well as vegetarians who consume eggs and dairy products
Not suitable for: Patients with acute diarrhea, almond allergies, gluten intolerance, lactose intolerance
Option 2: Soy Milk Vegetable Bun Combo
Ingredients: Steamed vegetable buns bought the day before; eggs; 10 grams of soybeans (preferably soaked overnight, if not, use the "dry bean milk making" program), 10 grams of black beans, 15 grams of almonds or sesame seeds; a small amount of lettuce or other raw vegetables; home soy milk maker
Instructions:
1. After getting up, go to the kitchen and put the beans and seeds into the soy milk maker and start it.
2. Put the eggs in an egg cooker and cook according to the "soft-cooked" setting.
3. Take the buns out of the refrigerator and then go to freshen up.
4. After freshening up, put the buns in a steaming tray and steam them in the microwave for 2 minutes (or use a traditional steamer).
5. Take out the eggs, let them cool, peel them, chop them, add a little salt, half a spoonful of water, and a few drops of sesame oil. Add the shredded lettuce and mix to make a salad.
6. Take out the buns.
7. By this time, the soy milk should be ready. Pour it into a bowl and enjoy a hot breakfast!
Notes:
1. Soybeans and seeds are not only highly nutritious but also have moisturizing properties, making them excellent nourishing foods for autumn. Almonds and sesame seeds in particular are highly regarded.
2. Soy milk can be made in advance the day before, divided into portions, and stored in the refrigerator. It can be heated and consumed in the morning. Please refer to my previous blog posts for how to store soy milk. If you don't mind it being cold, the eggs can also be boiled the night before and peeled the next day.
3. The buns should be filled with vegetable fillings or a combination of meat and vegetables. Carrot or Chinese cabbage fillings are ideal as they are highly nutritious. Buns filled with vermicelli have low nutritional value. Additionally, as this soy milk has a higher fat content and the eggs contain fat as well, if they are paired with buns filled only with meat, the fat content will be excessive. Instead, you can use pie, dumplings, or pan-fried dumplings.
4. The quantity of buns depends on individual appetite and the size of the buns. Buy them the day before and store them directly in the refrigerator. If you need to store them for more than 48 hours, it is recommended to freeze them in the freezer. Like buns, they can be thawed and consumed in the morning. Heating them directly in the microwave will make them dry and tough, so they can only be steamed.
5. The nutritional value of eggs mainly lies in the yolk, so the yolk must not be discarded. Otherwise, it can be replaced with diced dried tofu and mixed into the salad.
6. If you don't want to eat the leftover soybean residue, you can put it in the refrigerator and deal with it later in the evening. It can be made into delicious dishes (please refer to my previous blog posts).
Suitable for: All healthy individuals and vegetarians who consume eggs and dairy products
Not suitable for: Patients with acute diarrhea, nut allergies, gluten intolerance, soy protein intolerance, egg white intolerance
Option 3: Potato Meat Vegetable Combo
Ingredients: Potatoes, beef jerky, spinach, crushed nuts (roasted sesame seeds, almonds, pine nuts, hazelnuts, etc.)
Instructions:
1. Cut the potatoes into thick slices, steam them until cooked, chop them, and store them in the refrigerator the night before.
2. Wash the spinach the night before, blanch it in boiling water, cut it into sections, divide it into containers, and store it in the refrigerator.
3. Buy the beef jerky the night before, chop one portion, and store it in the refrigerator.
4. Take out the spinach, remove excess water, and microwave it on high for 90 seconds.
5. Mix the chopped potatoes and beef jerky and microwave until heated to 70 degrees, then remove from the microwave.
6. Add the spinach and crushed nuts to the mixture of chopped potatoes and beef jerky.
7. Serve with hot water, millet porridge, or plain soy milk.
Notes:
1. This breakfast does not use rice or white flour, but uses potatoes to provide starch. Potatoes are rich in dietary fiber, potassium, magnesium, iron, and antioxidants, as well as vitamins C and E.
2. The potatoes can be steamed all at once, divided and stored in the refrigerator for consumption two to three times.
3. The beef jerky can be replaced with other cooked meat products, boiled eggs, or soy products.
4. Spinach can be replaced with other leafy green vegetables.
5. Salt is almost unnecessary for the potatoes and spinach, as the commercially available meat products contain excessive amounts of salt. A small amount of salt and pepper can be added if needed. Oil is also unnecessary, as the crushed nuts already provide fat and flavor. If desired, half a spoonful of sesame oil can be added.
Suitable for: All healthy individuals, those who are gluten intolerant, lactose intolerant, and egg white intolerant
Not suitable for: Vegetarians, nut allergies
