SLC23-W4 | Breakfasts

inudi (67)in #healthycooking-s23w4 • 7 days ago (edited)

Hello friends,

I decided to change my diet to improve my health this year by focusing on my wight which is gradually increasing monthly. We believe in eating healthy meals daily. But it is not really like that. So let's see some perfect breakfast ideas. Thanks to Teacher @nahela and @franyeligonzalez for sharing knowledge in this regard.

01.1st Breakfast: Prepare a breakfast with eggs as the main ingredient, identifying the macronutrients present in the dish. (Information in Course #1)

My first egg include breakfast was egg scrambled and boiled vegetables.

INGREDIENTS

Egg 02
Carrot (small 2)
Potatoes (small 1)
Extra virgin coconut oil 1 tsp
Lettuce

METHOD

First I cleaned carrot and potatoes and boiled them.

After that, take a little extra verging coconut oil in the pan and after it gets hot, add the mixed egg.
Then add some salt and pepper to it and make the egg scrambled.
I used lettuce for a green item.

MICRONUTRIENT

Ingredients	Nutrition
*scrambled Eggs*	vitamins A, D, B12, riboflavin (B2), folate (B9), and choline, as well as minerals like selenium, zinc, and iron
*boiled carrot*	beta-carotene (which the body converts to vitamin A), potassium, vitamin C, and biotin.
*Boiled potatoes*	carbohydrates fiber, potassium,vitamin c and contains smaller amounts of other minerals like folate, niacin, and manganese.
*Extra virgin coconut oil*	saturated fat, including lauric acid, and contains no cholesterol or fiber. It also contains trace amounts of vitamins, minerals, and plant sterols
*lettuce*	lettuces contain a significant amount of vitamin A, along with small amounts of vitamin C and iron.

02.2nd Breakfast: Make a breakfast with egg as the main ingredient and add a bread substitute. (Information in Course #2)

I thought of making a nutritious egg omelet with bread for the 2nd breakfast idea.

INGREDIENTS

Egg 02
Grated cheese 2g
Leeks
Carrot
Salt and paper
Tomatoes
Plums

METHOD

I added egg to carrot, leeks and grated cheese.
After that, I added salt and papper to it and put it in a pan with a little butter and fried it
Then bread slice and fresh tomatoes and plums were used for it.

I think this will also be perfect.

MICRONUTRIENTS

Ingredients	Nutrition
*cheese and vegetable omelette*	protein, calcium, vitamin D, iron and potassium.
*bread*	carbohydrates, providing energy, and also contains protein, fiber.
*Dry plums*	fiber, potassium, and vitamin K.
*Extra virgin coconut oil*	saturated fat, including lauric acid, and contains no cholesterol or fiber. It also contains trace amounts of vitamins, minerals, and plant sterols
*fresh tomatoes*	Vitamin A, Vitamin K , folate ,potassium ,fiber and lycopene.

03.3rd Breakfast: Prepare a breakfast with eggs as the main ingredient, analyzing the ingredients in your dish. (Information in Course #3)

I chose mash potatoes and boiled egg with vegetable salad as the 3rd breakfast idea.

INGREDIENTS

Egg 02
Potatoes (medium 1)
Salt and paper
Extra virgin coconut oil 1tsp
Lettuce
Cucumber
tomatoes
Onions

METHODS

I boiled potatoes and egg first.
Then mash the potatoes and add salt and pepper to it.
Then cut the vegetables for the vegetable salad and added a little extra virgin coconut oil, salt and paper and mixed it.

Now the breakfast is ready to go to the dining table.

MICRONUTRIENTS

Ingredients	Nutrition
*boiled egg*	source of lean protein,amino acids, Protein, Vitamin A, Vitamin B2 (riboflavin),Vitamin B12 (cobalamin),Vitamin B5
*Vegetable salad*	vitamin c, fiber, vitamin k, potassium ,vitamin A
*mashed potato*	carbohydrates, fiber and contains Vitamin B6, niacin, folate, manganese, magnesium, and phosphorus.
*Extra virgin coconut oil*	saturated fat, including lauric acid, and contains no cholesterol or fiber. It also contains trace amounts of vitamins, minerals, and plant sterols