How to cook porridge with maximum health benefits

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There is a stereotype that porridge and losing weight are incompatible things, but this is not at all true. Those who want to lose extra pounds should not forget about the benefits of slow carbohydrates contained in porridges , which enrich the body not only with useful microelements, but also provide a feeling of fullness for a long time. Of course, you shouldn’t forget about the calorie content of porridges , because on average, 100 grams of product gives the body 300-350 kcal, which, when losing weight, makes up most of the energy value of a whole meal. But first things first.

, and more are perfect for weight loss They should be cooked mainly in water , with the addition of a minimal amount of salt, or better yet, without it at all. It is very important to prepare cereals saturated with vegetable fats for breakfast while losing weight - then they will provide the body with energy for a long time, and will not be deposited on the waist. You can also cook porridge for lunch and dinner, but you should choose lower-calorie cereals.

Is it possible to lose weight on porridge?

A diet based on cereals gives good results for gradual weight loss and does not harm your health. Weight loss occurs by cleansing the body of waste and toxins that interfere with active metabolism.

If you adhere to all the principles of a cereal diet, you can not only lose weight, but also significantly improve the condition of your skin, hair and nails. This way of eating will be especially relevant during church fasts. Cleansing the body, cleansing the soul is an immeasurable benefit for a person.

Whole grain porridge contains a huge amount of vitamins, minerals and amino acids, so a person does not have a strong feeling of hunger. Cereals also contain fiber, which helps you get rid of excess fat.

The cereal diet is quite varied, the duration of any of them should be a maximum of two weeks. During this period, you will be able to get rid of 3-8 kg, it all depends on your initial weight. To consolidate the results after finishing the diet, you must adhere to the basic principles of proper nutrition and pay attention to physical activity.

Benefits and contraindications of the cereal diet

Cereals are a natural dietary product that does not contain preservatives or dyes. In order for dishes made from them to be healthy and accompany weight loss, you need to choose and prepare them correctly.

If your goal is to lose excess weight, you should give preference to whole grain cereals. Such cereals are rich in valuable fiber and have nutritional value. Whole grain cereals help reduce cholesterol and insulin in the blood, which serves as an excellent prevention of cardiovascular diseases.

For the dietary program it is recommended to use the following cereals:

• buckwheat;
• oatmeal;
• millet;
• pearl barley;
• corn;
• barley

ATTENTION! Despite the fact that all these cereals are very healthy, not everyone can adhere to such a diet. It is contraindicated for pregnant and lactating women and those who suffer from diabetes and chronic gastrointestinal diseases.

Quinoa: what it is and how to cook it

Porridge recipes for weight loss

To start losing weight, you need to eat porridge prepared exclusively with water. There are many recipes for making porridge for weight loss.

Nutritionists prohibit eating the dish with butter, sugar and salt. It is advisable to brew the porridge with boiling water, wrap the container and leave until the morning, or pour hot water and cook over low heat after boiling.

Buckwheat

The buckwheat diet is a simple and effective way to lose excess weight. Effectiveness is achieved due to the huge list of beneficial properties of this cereal and the absence of fast carbohydrates. To obtain energy, the body begins to break down fat deposits, cleanses itself of toxins, and improves overall well-being.

The benefits of buckwheat

The benefits of buckwheat are due to its rich composition. All the elements it contains have a positive effect on the human body. Buckwheat is a storehouse of vitamins B1, B2, E, PP, iodine, phosphorus, potassium, magnesium, folic acid, valuable amino acids, and vegetable protein.

The benefit of buckwheat for weight loss is that it allows you to tame the feeling of hunger for a long time.

The high nutritional value of buckwheat porridge (350 kcal/100 g) does not prevent weight loss, but, on the contrary, starts the process of burning fat. The slow carbohydrates that are present in it take a long time to break down, which ensures the gradual release of glucose, each portion of which is used to maintain metabolism.

Recipe for buckwheat porridge with water

Buckwheat can be prepared in different ways, but to lose weight it needs to be cooked only in water.

Method 1

In the evening, you need to rinse a glass of cereal and pour 400 ml of boiling water. The container with cereal should be tightly closed with a lid, wrapped in a towel and left in a warm place overnight. In the morning the porridge will be ready to eat; if there is excess water left, it will have to be drained.

Method 2

You need to thoroughly rinse 1 cup of cereal, pour it into a saucepan, add 400 ml of cold water and put on low heat. As soon as the water boils, remove the pan from the stove, wrap it in a towel and let it sit for several hours.

What to add for taste

To enhance the effect of a buckwheat diet, it is recommended to combine it with kefir. In this case, the body receives more vitamins and microelements. Fermented milk drink improves the functioning of the digestive tract, helps cleanse the intestines and improves microflora.

A buckwheat diet is considered salt-free. To prevent the dish from being too dry and tasteless, you can add a little olive or flaxseed oil.

What is the difference between green buckwheat and regular buckwheat?

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Porridge is a very healthy and popular dish, but not everyone knows how to cook it correctly. And even if they do know, they often forget the proportions. I will give recipes on how to cook porridge from my own many years of experience.

How to cook buckwheat porridge Proportions 1:2.

This portion is enough for me - one coffee cup of buckwheat and two similar cups of water. Pour the buckwheat into a saucepan and fill it with cold water. Place on the burner, wait until it boils, reduce the heat and cover the pan with a lid. Cook for 15 minutes. Add salt at the end of cooking. If you add salt right away, the taste of the porridge will be worse. After cooking is complete, remove the pan from the heat and wrap it in a blanket (blanket) so that the porridge can brew and swell. If you can add butter to your porridge. then it’s good to add a little a minute or two before the end of cooking, and put the rest of the oil into the porridge when it’s already on the plate. Buckwheat porridge is good with olive oil - very tasty. And also - with mustard! It's also very tasty.

How to cook rice porridge. Proportion 1:1.5.

I take a coffee cup of rice and one and a half cups of water. I pour water into the pan, bring it to a boil, then add rice. Cook over high heat until it boils, then over medium heat for 10 minutes, and then over low heat for three minutes. After finishing cooking, it is also good to “wrap” the rice porridge so that it completely steams. Salt when serving.

How to cook wheat porridge Proportion 1:3.

A cup of wheat grain coffee for three such cups of cold water. Pour the cereal into a pan, add water and put it on the fire. When it boils, turn the heat to medium and let it cook. Cooking time is 15-20 minutes. Artek groats are prepared faster and in the proportion of 1 part porridge to two parts water. I find regular wheat cereal healthier than Artek. When there is almost no water left in the porridge, add a little butter (if your diet allows). We also add salt at the end of cooking. “Wrapping up” is recommended.

How to cook millet porridge

Millet porridge proportions 1:4

Millet porridge is very healthy. No wonder millet is called golden grain. Millet cleanses the body better than any other cereal. And it's full of vitamins.

I fill a cup of millet coffee with two identical cups of cold water. Bring to a boil, reduce heat and cook for 10-15 minutes. Put butter (if you can use it) before the end of cooking (a small piece) and “wrap” any porridge after it is cooked - this is from my grandmother’s recipes. Tasty. Salt the millet porridge before finishing cooking. It is very good to add pieces of pumpkin and prunes to millet porridge. Add pumpkin and prunes when the porridge has boiled for about 5 minutes. The rest of the time everything will cook together. It is better to take dried prunes (not smoked) - they are healthier. Before putting prunes into porridge, they should be washed thoroughly, and it is best to grate the pumpkin on a coarse grater.

How to cook barley porridge Proportions 1:1.5.

For a cup of cereal, one and a half cups of cold water. Before cooking, I pour the prepared portion of cereal into a frying pan (without fat) and heat it, fry it - stirring constantly. This is to make the barley porridge crumbly. I put the fried cereal in a saucepan and fill it with cold water. I cook for 10-15 minutes. Cook uncooked egg also. It won't be as crumbly. but still very tasty.

How to cook semolina porridge

Boil 0.5 liters of liquid (milk or water), then pour semolina into it in a stream while constantly stirring. For 0.5 liters - 3/4 cup of semolina.

Cook the semolina for about 5 minutes. Don’t forget to stir. There is no need to wrap semolina. Add salt before finishing cooking and add sugar (optional) to the prepared porridge. If you want the semolina to be crumbly, then before cooking the cereal must be fried in a frying pan without fat.

How to cook oatmeal or rolled oats

You don’t have to boil Hercules, but simply steam it in boiled water. Fill a cup of cereal with a cup of boiling water, cover the dish with a lid and leave overnight. In the morning you can eat it, adding salt, sugar, fresh or dried fruit to taste. If you need to prepare pureed porridge, then cook the oatmeal in a 1:1 ratio for 10 minutes. and then wipe through a sieve or colander. Porridges are very useful not only for dietary nutrition. Cereals are full of vitamins, including B vitamins, which the body needs. Source

People's secrets. How to cook porridge?

The porridge will turn out much tastier, it will be crumbly and will not burn if you cook it in a double boiler or in a water bath. Buckwheat porridge will be tasty if you add half a teaspoon of salt to 1 cup of cereal, and for rice (liquid) porridge you will need twice as much salt.

Buckwheat can be soaked overnight, and in the morning it is enough to change the water, rinse it and bring to a boil. Classic recipe for cooking buckwheat without soaking: you need to take one part buckwheat and two parts water, bring to a boil, remove from heat and wrap for 15 minutes.

When cooking any sweet porridge, you should also add a little salt.

Oatmeal will be more tender and tastier if you prepare it in the evening and leave it until breakfast. At 8 tbsp. l. flakes you need to take 1 liter of milk, bring to a boil, remove from heat and wrap. In the morning, you just need to heat the porridge. Rice porridge should not be cooked in a thin pan, as the cereal at the bottom will most likely burn and the top will remain raw. Therefore, take a cast-iron and deep pan; it will allow you to heat the contents evenly.

Porridge on water will become much tastier if you add a few tablespoons of cold milk to the water while boiling, and the cereal will not boil over. If you want the rice to be “grain to grain” and dazzlingly white after cooking, add the juice of a lime or half a lemon to the water. If you add beaten egg white to the finished rice porridge just before serving, the porridge will be much tastier. To prepare tasty and crumbly porridge from whole grains, the grains cannot be washed; it is advisable to dry them in a dry frying pan, always stirring. Porridges made from semolina and other sweet dishes containing it will be more fluffy and tender if you soak the cereal in milk or water (for 15-20 minutes) before cooking.

It is a mistake to believe that semolina should be poured into boiling milk. The porridge will turn out tastier and without lumps if you pour 4 tbsp. l. semolina with a liter of milk and boil, stirring. After 2 minutes, remove the pan and cover with a lid, leave for 20 minutes. If the millet porridge turns out bitter, it means the cereal was washed very poorly. Millet cereals are washed with warm water three to four times.

Corn porridge is perhaps the only one on our list that needs to be cooked for a long time, for 30 minutes. For 1 stack. Take 2.5 cups of cereal. water, pour the cereal into boiling water. Often this porridge is prepared in the oven: pour boiling water over the washed cereal, add salt, sugar, raisins to taste, cover with a lid and place in an oven preheated to 180 degrees for 40 minutes. Then take out the pot and stir the contents, return it back for another 10 minutes.

Unstuck pasta and rice. To prevent rice or pasta from sticking together during cooking, you need to add a little vegetable oil to the water. There is also advice from chefs: before cooking pasta, rinse it under running water and also add vegetable oil during cooking.

Transparent rice To make the rice transparent, you need to immerse it in boiling water for 5 minutes.

Crispy rice. To make the rice fluffy, soak it in cold water for 30 minutes before cooking. This is what they do in the East when preparing pilaf. To make the rice crumbly and white, pour it into salted, boiling water, adding a few drops of lemon juice. The saucepan in which the rice is cooked should not be covered. The rice will be more tasty if you add the juice of half a grapefruit to it during cooking.

Snow white rice. To make the rice white and crumbly, be sure to pour it into boiling salted water, adding a few drops of lemon juice or citric acid dissolved in water. Do not cover the container in which the rice is cooked.

Roasting rice. To prevent the rice from overcooking, you can fry it a little, but keep in mind that in this case it will not increase in size much.

Vinegar for rice. Pour a tablespoon of table vinegar into the water in which the rice is cooked - and the rice will become snow-white and crumbly.

To prevent into the rice cereal , put several metal bottle caps in it.

If you like crumbly porridge , then you need to take 2 cups of liquid per glass of cereal. You can cook crumbly porridge using broth or water; the cereal should be poured into boiling water.

To prevent all the good stuff from being boiled out of the oatmeal , you need to pour hot water over the cereal.

To cook delicious milk porridge , you must remember that whole grain cereals (rice, millet, pearl barley porridge) swell and boil more slowly in milk than in water. Therefore, it is better to boil them in water, and then, adding hot milk, bring them to readiness.

Oatmeal

Properly prepared oatmeal is the basis of many diets. The cereal has a low glycemic index, due to which it is gradually absorbed by the body and tames the feeling of hunger for a long time.

To get the most out of porridge, you need to know how to select and prepare it. For complete nutrition, you should give preference to whole grain cereals or classic “Hercules” coarsely ground.

Benefit

Oatmeal is good because it saturates the body well, so it is recommended to eat it for breakfast for those who are on a diet and pay a lot of attention to active exercise. Oatmeal is a source of protein, fat, fiber and carbohydrates. Cereals are rich in minerals in the form of magnesium, potassium, phosphorus, iron, amino acids, vitamins A, E, PP, B. This product normalizes metabolism and the activity of the gastrointestinal tract, improves well-being, strengthens the immune system, and energizes.

Recipe for oatmeal porridge on water

There are many variations of preparing oatmeal for weight loss. The classic cooking recipe is as follows:

1. Pour 200 g of Hercules into a saucepan.
2. Pour boiling water from the kettle so that the water covers the flakes by 1 finger, stir the porridge. Cover with a lid and leave for 20 minutes.
3. Next, stir the porridge again. If you want a thinner consistency, add more water. You can add a spoon of unrefined olive oil.

The recipe for making oatmeal with honey and raisins in a slow cooker can be found HERE

What to add to porridge for taste

• To improve the taste of oatmeal and make it healthier, you can add baked apples, raisins, nuts, and berries to it.
• For greater saturation, it is recommended to add chopped bran to the finished dish.
• If you want a salty taste, add a little soy sauce and 1 tsp. flaxseed or olive oil.

How to choose cereals

Which cereal should you choose? Buckwheat and oatmeal are considered the most useful. They contain more protein than others, and in addition, they contain plant fibers that are beneficial for the gastrointestinal tract. Rice and corn are richest in starch, which is used for the body's energy needs. In second place in terms of content is semolina. True, these cereals contain few vitamins and mineral salts. The exception is corn. It contains iron. After 6 months, you can give porridge from other cereals: wheat, rye, barley and others that contain gluten, of course, if the child does not have a congenital intolerance.

When choosing cereals, also keep in mind that rice has enveloping and fixing properties; oatmeal and buckwheat contain a lot of fiber and can cause a laxative effect; corn is neutral. Considering these properties, try to alternate cereals and make mixed porridges. The so-called “pink” porridges, which are prepared with the addition of carrots, pumpkin, apples or carrot juice, are very useful.

Millet porridge

Millet porridge is a source of healthy vitamins and minerals. It is well absorbed by the body and satisfies the feeling of hunger, which means it is great for those who want to lose excess weight.

Benefit

Millet is rich in amino acids, vegetable fats, vitamins and complex carbohydrates, which help remove waste and toxins from the body. Thanks to this complete composition, liver function improves. Cereals also have a lipotropic effect, which prevents the deposition of fats in the body.

Microelements that millet is rich in normalize metabolism. Its dietary fiber helps cleanse the intestines and improve digestion.

Recipe for millet crumbly porridge on water

Before you start cooking millet, you need to rinse it until the water becomes completely clear. At the final stage, it is advisable to use hot water for this.

Thanks to washing, the cooked millet will not taste bitter.

• 1 cooking method . For 1 cup of cereal you will need 3 cups of water. Cook the porridge over low heat with a lid on.
• 2nd method of preparation. Another recipe for making millet porridge involves steaming the cereal with boiling water. It is necessary to pour the cereal into a saucepan, add hot water, cover with a lid and wrap in a towel. Overnight, the cereal will be completely steamed and will be ready to eat for breakfast.

Barley porridge

Pearl barley has a low glycemic index, which makes it especially popular among those who follow a diet to lose weight. Pearl barley is a source of fiber; it enhances intestinal motility, promotes the elimination of toxins and waste, which leads to natural weight loss. Due to the ability of fiber to absorb excess moisture, pearl barley helps eliminate fluid stagnation in the body, which allows you to lose weight and remove swelling.

Pearl barley is rich in amino acids, which promote muscle growth. Eating this porridge starts the process of collagen production, which is responsible for skin elasticity. The advantage of this cereal is that it is hypoallergenic.

Recipe for pearl barley porridge on water

Pearl barley takes quite a long time to cook. To reduce the time for heat treatment, it needs to be washed and soaked for 8-10 hours. For 1 glass of cereal you will need 5 glasses of water. In the morning, the old liquid must be drained, refilled with 0.5 liters of water and simmered over low heat. After boiling, cook the barley for half an hour.

What to add to porridge for taste

To lose weight, it is advisable to combine pearl barley porridge with low-fat kefir or unsweetened yogurt. You can also add dried fruits, cinnamon, vegetables, flax or olive oil, and fresh herbs to the finished dish.

Porridge is the second complementary food

As a rule, porridge becomes a product of the second feeding of an infant. It is given to the baby approximately 2-3 weeks after the introduction of the first complementary foods (vegetable puree), that is, approximately 5-6 months. But in cases where the child has unstable stools, does not gain weight well enough, or is prone to regurgitation, the doctor may recommend starting complementary feeding with porridge.

Porridge serves as a kind of bridge for a child between solid and liquid food, so you need to start giving it (like any other complementary food) with small portions. The first day - a teaspoon, the second - no more than 30 g (3-4 teaspoons) and within a week increase the volume to 100-120 g. This portion should replace one breastfeeding or formula feeding. You need to give porridge from a spoon, once a day, preferably in the morning for breakfast. Then you can give the baby the breast, wash down the porridge with juice, kefir.

Corn porridge

Corn grits are a source of complex carbohydrates that tame the feeling of hunger for a long time, which is especially important in the fight against extra pounds. Porridge is rich in fiber, removes toxins, and replenishes the lack of useful microelements and vitamins.

Benefit

Corn grits are approved in dietary nutrition, since even after heat treatment they retain all their beneficial properties. This type of cereal saturates the body with vitamins A, E, B, iron, magnesium, potassium, and carotene. The product is rich in fiber, which helps eliminate toxins. Corn grits reduce blood cholesterol levels, strengthen the immune system, and normalize the functioning of the gastrointestinal tract.

Recipe for corn porridge on water

Cooking corn grits is a long process. To make the porridge cook faster, you need to pre-rinse and soak it.

The swollen cereal must be poured with hot water at the rate of 1:3 and cooked over low heat after boiling.

What to add to porridge for taste

The taste of corn porridge is quite specific, so not everyone can eat it in its pure form. As a rule, it serves as a side dish for fish, seafood, and lean meats. The dish goes well with stewed vegetables and pumpkin. Goes well with honey and dried fruits.

Why is it better not to eat porridge in the morning, and what should an ideal breakfast be like, nutritionists said

Porridge, muesli, smoothies, freshly squeezed juices...we are used to thinking that these are the ones that are healthy for breakfast. But no, on the contrary, they are harmful. For example, porridge and muesli increase blood sugar; doctors call them a “carbohydrate bomb,” after which a feeling of hunger appears long before lunch. Nutritionists told us what a “correct” breakfast should be and even shared recipes.

Not all cereals are equally healthy

We are used to choosing porridge for breakfast based on taste preferences; oatmeal, millet, barley and semolina remain favorites. Do not forget that these cereals are not suitable for those suffering from celiac disease (a hereditary disease - Ed.) and those who are sensitive to gluten.

“Particularly fanatical health practitioners prepare oatmeal in water without salt and sugar, but with the addition of, for example, honey and dried fruits, naively believing that this is what constitutes a super healthy breakfast. But from a biochemical point of view, it’s more of a carbohydrate bomb, which quickly raises blood glucose levels and provides short-term saturation, says nutritionist Alena Li. — As a rule, after an hour or an hour and a half, the feeling of hunger arises again, and your hands reach out for another snack. If a person is at work in the office at this moment, then tea and coffee with cookies, chocolates and rolls are used, and these are again fast carbohydrates. And so on in a circle. We give ourselves “insulin rollercoasters,” which in the long run leads to sad consequences in the form of various diseases.

If you don’t want to give up porridge for breakfast, nutritionists advise sticking with buckwheat or millet. You can also prepare healthy porridge from not the most popular, but very nutritious grains - quinoa or amaranth.

Cereals are great as side dishes for main courses; they can also be added to soups, cutlets and baked goods. “Doctor Peter” wrote about what vitamins various cereals are rich in, which of them will help cope with stress, and which is better absorbed in case of problems with the gastrointestinal tract.

Corn muesli and flakes are all sugar.

In most cases, the benefits of muesli and breakfast cereals are nothing more than a smart marketing ploy. They contain a large amount of sugars, sweeteners, flavor enhancers, flavorings and other harmful additives. In addition, many manufacturers make muesli from oatmeal, that is, the “healthy” effect is the same as from oatmeal.

Cereals and muesli can be classified as fast carbohydrates - the feeling of hunger will return an hour and a half after eating, and the blood sugar level will rise. If you can't resist this dish, sometimes you can make homemade granola without adding extra sugar, and season the dish with coconut yogurt and berries.

Croissants are sources of trans fats

Another popular breakfast is freshly baked croissants. But they, like cakes, rolls and pies, will not bring any benefit at breakfast. Croissants are made from wheat flour and sugar, they contain a lot of trans fats: because of them, saturation quickly disappears, the benefits for the body are zero, but the extra pounds will not take long to appear. It is better to exclude croissants from the menu altogether, they are harmful fast carbohydrates.

What else are trans fats dangerous for? A diet high in trans fats increases blood cholesterol levels and the risk of developing cardiovascular disease. There is a hypothesis that trans fats can increase inflammatory processes and damage the inner layers of vascular cells (endothelium). By replacing trans fats with unsaturated fatty acids, the risk of cardiovascular disease is reduced.

You can gain weight with freshly squeezed juices

You can really gain weight with freshly squeezed juices, says nutritionist Alena Li: “This is a real fructose blow to the body. If we can eat only one apple at a time as a whole fruit, then a glass of juice will take 3-4 pieces, and this is a record amount of fructose, and also devoid of fiber. The breakdown of fructose occurs only in the liver. It can process a small amount of fructose per day, and the excess turns into fat. So it’s quite possible to gain weight on orange juice.”

The same effect occurs from smoothies. If you like to have breakfast with a mixture from a blender, then it is better to take a banana or avocado as a base, adding greens or berries to them.

It is better to exclude all sweets, including juices, from breakfast. Only fruits and berries are suitable for a “sweet taste”.

- A large amount of simple carbohydrates in the morning will lead to the launch of a “sugar swing”. In this case, the sugar will either jump up or fall down. Ultimately, this will lead to the fact that you will eat bites all day and experience cravings for sweets and fatty foods, adds nutritionist, eating behavior correction specialist and fitness instructor Anastasia Buzunova.

What should be the right breakfast?

A healthy breakfast should be protein-fat, with sufficient fiber content. Protein is the main building material of the body, the basis of DNA, cells and tissues, as well as enzymes and hormones. Nutritionists advise including protein products not only in breakfast, but also in every meal, since our body does not know how to “store” it, it constantly needs replenishment. High-protein foods that are ideal for breakfast are eggs, fish, seafood, cottage cheese, cheese, liver pate, quinoa and buckwheat (among all cereals they contain the most protein).

“You shouldn’t be afraid of fats either.” Over the past 30 years, it has been believed that saturated fat raises cholesterol, so low-fat foods have become fashionable. But new research largely refutes this. First of all, you need to remember that fats play the role of a source of energy in the body and make up 80% of its reserves. In addition, fats are responsible for the absorption of fat-soluble vitamins, in particular vitamin D, which is deficient in most people. As a source of fat for breakfast, we choose fatty fish (herring, mackerel, salmon), cod liver, coconut products, ghee and butter, avocado and nuts, says Alena Lee.

It is recommended to add fiber to proteins and fats - it is found in vegetables, fruits, berries and herbs. A protein-fat breakfast with added fiber will not only help you stay full until lunch and not eat too much, but also have a positive effect on the state of the gastrointestinal tract and stabilize the psycho-emotional background. First of all, this is very important for children - their concentration increases, they become calmer.

Recipes for proper and healthy breakfasts

The simplest example of a healthy person's breakfast: an omelet with vegetables, a salad of leafy greens with oil dressing and lightly salted fish. Another option: quinoa porridge with coconut milk, berries and mint. You can even eat hummus with vegetables for breakfast, and this will be the right decision in terms of food choice. Nutritionist and specialist in nutrition correction Anastasia Buzova shared recipes for delicious and healthy breakfasts that you are unlikely to have prepared before.

Shakshuka

This is a dish of eggs fried in tomato sauce with the addition of hot peppers, onions and seasonings. Ingredients; two heads of onions, red or green pepper, a couple of tomatoes and eggs, a little cheese, salt, seasonings and, if desired, coconut milk.

— Cut the onion (as you wish), put it in a frying pan greased with coconut or ghee and simmer for a couple of minutes. Cut the pepper and add it to the onion. Then we cut the tomatoes and also add them to the frying pan. Close the lid and simmer for two to three minutes. When the vegetables become soft, add a spoonful of coconut milk (but you can do without it), add salt and seasonings, and break the eggs. Add grated cheese and close the lid. When the egg turns white and the yolk has hardened, you can remove it.

If you want something more traditional, you can prepare an omelette, adding a little cheese, 9% cottage cheese and herbs for taste and benefit. Popular hot sandwiches will also be useful if you replace the sausage with turkey and the white loaf with yeast-free bread. The filling is classic: tomato, herbs, cheese and sour cream if desired.

Scandinavian breakfast

An unusual and very healthy breakfast - baked avocado with a couple of eggs, salt and pepper. It will take about 20 minutes to prepare this dish.

— While the oven is heating up to 200 degrees, cut the fruit into halves, remove the pit and a little pulp to make room for the egg. Break an egg into the resulting wells, add salt and pepper and place in the oven for 15–18 minutes. The white should be baked, and the yolk should remain liquid, it’s tastier,” says Anastasia Buzunova.

Oatmeal pancakes

The basis of this dish is oatmeal without sugar (30-40 grams) and 1 egg: mix them and fry. The filling may vary. Turkey, chicken, cottage cheese, tomatoes, avocado, and fresh herbs are perfect. Do you want something sweeter? Then bananas, cinnamon, coconut and berries are great options.

Barley porridge

Barley is an excellent dish for a diet menu. This porridge is low in calories and rich in protein, which takes a long time to be digested by the body and forces it to expend more calories.

Benefit

Egg is a source of fiber, which makes it possible to cleanse the body of waste and toxins, start metabolic processes and speed up the process of burning fat.

Barley groats contain vitamins A, E, PP, D, B, fluorine, calcium, phosphorus, copper, magnesium, iron, zinc, silicon. A diet that includes dishes made from barley is beneficial for people of all ages.

The grains contain a large amount of dietary fiber and complex carbohydrates, which can suppress the feeling of hunger for a long time.

Recipe for barley porridge with water

There are many recipes for making barley porridge. If the goal is to get rid of excess weight, the dish is prepared as follows: 1 glass of cereal is thoroughly washed in running water, after which 600 ml of water is poured in. The pan is placed on the stove. After boiling, the barley porridge is cooked for about an hour over low heat and with constant stirring. Then cover the porridge with a lid, wrap it in a towel and let it stand for about half an hour.

What to add to porridge for taste

Since the dish is prepared for the purpose of losing weight, it is not advisable to flavor it with butter, sugar and other high-calorie additives. Nutritionists allow you to supplement the porridge with fresh berries or honey and chopped fresh herbs, olive or linseed oil.

Which porridge should I choose?

Surprising as it may seem to many parents who advocate for the most healthy and proper nutrition, in the first year of a child’s life, pediatricians recommend using commercially produced cereals to feed children. “Factory” cereals are better processed and sterilized. They are enriched, taking into account the age-related needs of children, with a wide range of vitamins and mineral salts, including iron and calcium. They do not contain preservatives, artificial colors, stabilizers or chemical additives. Another plus is that you can introduce grains that are difficult to digest at home, such as barley, corn, and rye, into your child’s diet.

Most of the baby cereals used in our country are products of foreign companies. Domestic products, unfortunately, are not so well presented, although their nutritional and biological value is not inferior to their foreign counterparts, but, unfortunately, requires cooking. Most modern porridges from foreign companies are foreign prepared, that is, they do not require cooking. They can be divided into 2 groups - dairy and non-dairy. To prepare the first, you only need water. There is no need to add salt, sugar, butter, and especially milk. Only for special indications and on the advice of a doctor, children with decreased appetite and difficulty gaining weight can add 2-3 g of butter per serving of porridge to improve the taste and increase the energy value of the product.

Dairy-free porridges are reconstituted with specialized milk for baby food. It can also be diluted with water if, for example, the baby does not tolerate milk, but keep in mind that the nutritional value of the product will decrease.

The whole difficulty is that porridges come not only with or without milk, but also with additives. Many companies produce cereals with natural additives. These are fruits, vegetables, honey, hazelnuts and berries, banana, caramel and even chocolate. There are such interesting combinations as buckwheat and quince, buckwheat-apricot, chocolate-nut, banana with honey and rice. Some companies also produce mixed porridges. For example, cereal-vegetable porridge made from rice, wheat, pumpkin, leek, spinach or porridge from 5 grains. These porridges are often healthier and tastier than regular ones, however, when using them, one must remember about the possibility of allergic reactions.

When choosing porridge, be guided by your financial capabilities, your child’s preferences and, of course, the advice of your pediatrician. However, when purchasing, the following nuances should be taken into account: the contents of cereals should be written on their packaging in Russian, so that buyers can find out the amount of all nutrients of the ingredients, and, therefore, evaluate the quality of the product; Manufacturers also indicate the detailed composition of ingredients per 100 g or 1 serving. This detailed information will help you determine how complete and balanced a given product is; When purchasing, pay attention to the expiration date and storage conditions. And, of course, you should strictly follow all the cooking rules indicated on the label. Don’t make porridge by eye. Otherwise, your child will eat “approximately.” Pediatricians recommend buying porridge in specialized baby food stores, pharmacies and clinics. You should not do this through advertisements, on the market or in other places not intended for this. You need to be wary not only of counterfeits, but also of improper storage conditions.

Reviews

Svetlana 29 years old

After the New Year holidays, I decided to go on a diet based on eating various cereals. To diversify the menu, I decided to opt for buckwheat, pearl barley, and oatmeal. If you ate oatmeal for breakfast, you added dried fruits to it. I didn’t salt the buckwheat and pearl barley, but I did add a little olive oil and herbs. I don’t feel full after such meals, hunger sets in literally after half an hour, but in a week of this diet I managed to lose 2 kg.

Angela 35 years old

The porridge diet is my salvation. Of all the cereals, pearl barley gives excellent results in terms of weight loss. If you cook it correctly, it is quite edible. The cereal must be soaked overnight. To make the dish more aromatic, you can add bay leaves to the porridge during cooking. When the porridge is ready, pour it with soy sauce and sprinkle with fresh herbs. I combine pearl barley with sauerkraut or steamed vegetables.

Veronica 27 years old

I was on a buckwheat diet for 10 days and lost 6 kg. I added a little vegetable oil (olive or flaxseed) to the porridge. Combined with stewed and fresh vegetables.

To get rid of excess weight, many diets have been invented, each of which has its own characteristics. If you eat properly prepared lean porridge, you can quickly and safely get your body in shape and cleanse your body of toxins. I believe that this is the safest and healthiest way to bring your health and body back to normal.

Health to you and your loved ones! Natalya Belokopytova.