Breakfast is very important. but use beneficial foods Health to compose this meal is essential! Therefore, egg recipes it can be a good alternative for those looking for healthy and practical breakfast dishes.
But why the egg? A widely used ingredient for breakfast, the food is one of the cheapest sources of protein on the market. According to nutritionist Maria Alves Garcia Barbi, the egg is rich in nutrientsIncluded proteins of high biological valuethat is, they provide all the essential amino acids.
Plus, the food has it too vitamins (riboflavin, vitamin E, vitamin B6, vitamin A, folic acid, choline, vitamin K, vitamin D and vitamin B12), minerals (zinc, calcium, selenium, phosphorus and iron), Omega 3 And active compounds (lutein and zeaxanthin).
Among the benefits that are obtained through the consumption of eggs there is the protection of eyesight, with a reduction of the risk of eye diseases, as well as an antioxidant action. The egg still aids in neurocognitive development, immunity, and decreasing cholesterol absorption in the gut. And for those who go to the gym, a bonus: they can contribute to the increase in muscle mass🇧🇷
Yes, there are many benefits of including egg recipes in your diet! Now, to help you increase consumption of this food (always without exaggerating, pay attention to the balance!), we have selected 6 tasty proposals for a breakfast with eggs and lots of energy! Check out our list below:
cloud eggs
Time: 20 minutes
Performance: 2 portions
Difficulty: easy
Cloud Egg Ingredients:
- 3 eggs
- salt to taste
- White pepper to taste
- grated parmesan to taste
Method of preparation:
First, separate the egg whites from the yolks. Be very careful that the yolks do not burst. Then whip the egg whites and season them with a pinch of salt. Beat until it has a solid consistency. Then line a refractory or form with parchment paper, or grease it with olive oil or oil. If your pan is nonstick, the above steps aren’t necessary.
Make two piles with the egg white and with the help of a spoon open a hole in the center of each “cake”. Bring the whites into the preheated oven at 230ËšC for about 5 minutes. Lastly, remove the eggs from the oven, put the yolk in the center and throw the Parmesan cheese on top, the black pepper and, if necessary, add salt. Cook for another 5 minutes. Serve it hot!
omelette in bread
Time: 15 minutes
Performance: 2 portions
Difficulty: easy
Ingredients for the bread omelette:
- 2 tablespoons of butter
- 2 slices of Italian bread
- 3 eggs
- 2 tablespoons of cream cheese
- Salt and black pepper to taste
- 2 slices of ham
- 100 g of grated mozzarella
- 2 slices of tomato
- 2 tablespoons of grated Parmesan
- Basil leaves to decorate
Method of preparation:
Spread half the butter on the slices of bread and set aside. Beat the eggs with the ricotta, salt and pepper. Combine a skillet with the rest of the butter, pour in half of the mixture and fry, over medium heat, until golden brown on both sides. Remove and reserve. Proceed in the same way with the remaining compound.
Arrange the omelette on top of the slice of bread, a slice of ham, a slice of mozzarella, a slice of tomato and sprinkle with the Parmesan. Repeat the operation on the other slice. Arrange the slices in a form and bring to a medium, preheated oven for 5 minutes or until browned. Decorate with basil leaves and serve.
functional crack
Time: 15 minutes
Performance: 1 unit
Difficulty: easy
Functional ingredients of crepioca:
- 2 eggs
- 2 tablespoons of tapioca gum
- 1 tablespoon of oat bran
- 1 tablespoon of wholemeal flour
- 1 tablespoon of coconut flour
- 1 tablespoon coconut oil (dessert)
- 1 tablespoon of water
- 1 pinch of salt
Filling
- Cottage cheese
- Cherry tomato
- Origan
Method of preparation:
To prepare the dough, mix the eggs with the tapioca gum, oat bran, wholemeal flour, coconut flour, oil, water and salt. Mix all the ingredients well until you get a homogeneous mass. Cook the dough in a non-stick pan, brown both sides to fill. Stuff the pasta with the ricotta cut into cubes, with the cherry tomatoes and oregano.
Sophisticated egg bread
Time: 30 minutes
Performance: 4 portions
Difficulty: easy
Ingredients for the Sophisticated Egg Bread:
- 1/2 cup cream cheese (tea)
- 8 slices of bread
- olive oil for greasing
- 4 eggs
- salt to taste
- 100 g of grated mozzarella
Method of preparation:
Spread the cream cheese on 4 slices of bread and set aside. Take the other 4 slices of bread and with the help of a round pastry cutter make a hole in the center of each slice. So, 4 empty slices. Place each of these slices on top of the whole slices with the cream cheese and arrange side by side in a large, greased baking dish.
Crack each egg onto a bun and season with salt to taste. Sprinkle with mozzarella and bake in preheated medium oven for 10 minutes or until egg is set. Remove from the oven and serve still hot.
Toast with poached egg
Time: 20 minutes
Performance: 2 units
Difficulty: easy
Ingredients for Poached Egg Toast:
- 2 eggs
- Salt and black pepper to taste
- 1 tablespoon of vinegar
- 1 teaspoon of butter
- 2 slices of bread
- 2 tablespoons of tomato sauce
- 50 g of grated mozzarella
- margarine for greasing
Method of preparation:
Crack each of the eggs into a cup and set aside. In a saucepan, boil 1 liter of water with salt and vinegar. Spread the butter over the bread, place it in a greased baking pan and place in the preheated medium oven for 5 minutes to lightly brown. Quickly pour the eggs into the boiling water and cook for 4 minutes.
Carefully remove with a slotted spoon and place on the toast. Sprinkle with salt and pepper, drizzle with tomato sauce and cheese. Return to the oven. Cook for another 5 minutes to brown and serve immediately.
Mixed on toast
Time: 20 minutes
Performance: 5 portions
Difficulty: easy
Pan-fried Toast Ingredients:
- 2 tablespoons of butter
- 1 tablespoon of oil
- 6 eggs
- salt to taste
- 2 tablespoons chopped fresh herbs
- 2 cups ham (diced)
- 1 box of cream (200g)
- Fresh herbs to sprinkle
- toast to accompany
Method of preparation:
Heat a large frying pan with the butter and oil over medium heat and fry the eggs seasoned with the salt, stirring well until hard-boiled. Add the herbs and ham and cook for another 2 minutes. Add the milk cream, season with salt, mix and turn off the heat. Transfer to a platter, sprinkle with fresh herbs and serve with toasted bread.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
