#头条创作挑战赛#
In junior high school, her granddaughter has a heavy academic career, and her grandmother prepares 10 nutritious breakfasts for her, which nourishes her brain and satisfies her cravings
In a warm family, there is such a grandmother, her love is like the morning sun, warm and bright. Her granddaughter, a junior high school student in the prime of her cardamom years, faces heavy academic pressure every day. Grandma saw it in her eyes and felt pain in her heart, and decided to prepare a special gift for her granddaughter in her own way - 10 nutritious breakfasts that nourish the brain, satisfy cravings and are delicious.
Whenever the first rays of sunlight in the morning shine through the curtains, Grandma begins her "secret mission". In the kitchen, a symphony of pots and pans began to play, and the ingredients turned into a colorful and fragrant breakfast under the skillful hands of grandma. These breakfasts are not only nutritious, but also a reflection of grandma's deep love for her granddaughter.
Life is always full of interesting things, and grandma's breakfast is no exception. Once, my grandmother tried to make a new breakfast porridge with black rice and walnuts, but accidentally put too many walnuts, and the porridge became unusually fragrant, and my granddaughter ate it with relish. Grandma smiled and shook her head, her eyes full of pampering and happiness.
These breakfasts not only nourished her granddaughter's body, but also warmed her heart. Every time she sits at the dining table and looks at the food prepared with heart in front of her, a warm current wells up in her heart.
1. Black rice oatmeal
Nutritional Information:
- Black rice: contains about 150 calories per 100 grams, 3.5 grams of protein, 2.5 grams of fat, rich in iron and vitamins.
- Oats: Each 100 grams contains about 390 calories, 15 grams of protein, 7 grams of fat, and is rich in dietary fiber.
Cooking principle: Through slow boiling, the black rice and oats are fully blended, releasing the natural sweetness and nutrients.
Flavor characteristics: The porridge is thick and smooth, with the natural aroma of black rice and oats.
Ingredient List:
- Black rice 50 grams
- 30 grams of oats
- Milk 200 ml
- Water: Appropriate amount
- Rock sugar to taste (optional)
Instructions:
- Soak the black rice and oats for 2 hours in advance.
- Put the soaked black rice and oats into a pot, add an appropriate amount of water, bring to a boil over high heat, and then turn to low heat and simmer.
- Cook until the porridge is thick and the black rice and oats are soft.
- Add the milk and rock sugar and continue to cook for 5 minutes, stirring well.
2. Milk oat pancakes
Nutritional Information:
- Oats: Each 100 grams contains about 390 calories, 15 grams of protein, 7 grams of fat, and is rich in dietary fiber.
- Milk: Each 100ml contains about 65 calories, 3.3 grams of protein, 3.2 grams of fat, rich in calcium.
Cooking principle: By mixing oats with milk to form a pancake batter, use the heat of the pan to solidify it.
Flavor characteristics: The pancake is crispy on the outside and soft on the inside, with the sweetness of milk and the mellowness of oats.
Ingredient List:
- Oats 50 grams
- Milk 150 ml
- 1 egg
- 50 grams of flour
- Honey to taste (optional)
- Salt a pinch of salt
Instructions:
- Place the oats in a blender and beat until finely powdered.
- In a large bowl, combine the oat flour, flour, eggs, milk and a pinch of salt.
- Depending on the taste, an appropriate amount of honey can be added to taste.
- Preheat the pan, pour in an appropriate amount of batter and spread out into a circle.
- Fry over medium-low heat until golden brown on both sides, and the pancakes are cooked through.
3. Whole grain rice balls
Nutritional Information:
- Whole grains: about 300-400 calories per 100 grams, 8-12 grams of protein, 1-5 grams of fat, rich in vitamins and minerals.
Cooking principle: Cook whole grains with an appropriate amount of water, and then shape them by hand or mold to form rice balls that are easy to carry and eat.
Flavor characteristics: The rice balls are firm and rich in taste, with the natural aroma of whole grains.
Ingredient List:
- Whole grains 100g (e.g. brown rice, millet, red beans, mung beans, oats, etc.)
- Water to taste
- Salt a pinch of salt
- Optional ingredients: seaweed, sesame, vegetables, etc
Instructions:
- Soak whole grains for 4 hours in advance.
- Put the soaked grains in a pot with an appropriate amount of water and cook until cooked through.
- Cooked multigrains are seasoned with a pinch of salt.
- When the grains are slightly cool, shape them by hand or mold, and add seaweed, sesame seeds and other ingredients to increase the flavor.
4. Black rice and red date porridge
Nutritional Information:
- Black rice: contains about 150 calories per 100 grams, 3.5 grams of protein, 2.5 grams of fat, rich in iron and vitamins.
- Jujubes: Each 100 grams contains about 300 calories, 1.2 grams of protein, 0.4 grams of fat, and is rich in vitamin C and minerals.
Cooking principle: Through slow boiling, the black rice can fully release nutrients, and the sweetness of red dates will naturally be integrated into the porridge.
Flavor characteristics: The porridge is thick and smooth, with the natural sweetness of red dates and the aroma of black rice.
Ingredient List:
- Black rice 50 grams
- 10 red dates
- Water: Appropriate amount
- Rock sugar to taste (optional)
Instructions:
- Soak the black rice for 2 hours in advance, wash the red dates and remove the pits.
- Put the black rice and red dates into a pot, add an appropriate amount of water, bring to a boil over high heat, then turn to low heat and simmer.
- Cook until the black rice is soft and the porridge is thick.
- Add an appropriate amount of rock sugar to taste, continue to cook for 5 minutes, and stir well.
5. Oat milk pudding
Nutritional Information:
- Oats: Each 100 grams contains about 390 calories, 15 grams of protein, 7 grams of fat, and is rich in dietary fiber.
- Milk: Each 100ml contains about 65 calories, 3.3 grams of protein, 3.2 grams of fat, rich in calcium.
Cooking principle: Using the combination of milk and oats, the milk is coagulated by heating to form a pudding-like shape.
Flavor characteristics: The pudding is delicate on the palate, with the sweetness of milk and the mellowness of oats.
Ingredient List:
- Oats 50 grams
- Milk 200 ml
- 1 egg
- Sugar to taste
- Vanilla extract a few drops (optional)
Instructions:
- Mix the oats and milk and steep for 30 minutes.
- Add the eggs, sugar and vanilla extract and stir to combine.
- Strain the mixture to remove the oat particles.
- Pour into molds, place in a preheated steamer and steam over medium heat for 20 minutes.
- Remove, cool and refrigerate, and cut into pieces when serving.
6. Whole grain yogurt cup
Nutritional Information:
- Whole grains: about 300-400 calories per 100 grams, 8-12 grams of protein, 1-5 grams of fat, rich in vitamins and minerals.
- Yogurt: Contains about 60 calories per 100 grams, 3.5 grams of protein, 2.7 grams of fat, rich in probiotics.
Cooking principle: Mix cooked whole grains with yogurt to form a nutritious breakfast cup.
Flavor characteristics: rich in taste, moderate sweet and sour, with the natural aroma of whole grains and the mellow yogurt.
Ingredient List:
- Whole grains 100 grams
- Yogurt 200 grams
- Fresh fruits (e.g. blueberries, strawberries) to taste
- Honey to taste (optional)
Instructions:
- Soak and cook whole grains in advance.
- Add a layer of yogurt to the bowl as a base.
- Spread a layer of whole grains on top of the yogurt.
- Add fresh fruit and honey, stir well and serve.
7. Black rice and walnut porridge
Nutritional Information:
- Black rice: contains about 150 calories per 100 grams, 3.5 grams of protein, 2.5 grams of fat, rich in iron and vitamins.
- Walnuts: Contains about 654 calories, 15.2 grams of protein, 63.7 grams of fat, rich in Omega-3 fatty acids and minerals per 100 grams.
Cooking principle: Through slow boiling, the nutrients of black rice and walnuts are fully integrated to form a nutritionally balanced porridge.
Flavor characteristics: The porridge is thick and rich, with the crispiness of walnuts and the sweetness of black rice.
Ingredient List:
- Black rice 50 grams
- Walnuts 50 grams
- Water: Appropriate amount
- Rock sugar to taste (optional)
Instructions:
- Soak the black rice for 2 hours in advance, and peel and chop the walnuts.
- Put the soaked black rice into a pot, add an appropriate amount of water, bring to a boil over high heat, then turn to low heat and simmer.
- Cook until the black rice is soft and the porridge is thick.
- Add chopped walnuts and an appropriate amount of rock sugar, continue to cook for 5 minutes, and stir well.
8. Oat milk stew
Nutritional Information:
- Oats: Each 100 grams contains about 390 calories, 15 grams of protein, 7 grams of fat, and is rich in dietary fiber.
- Milk: Each 100ml contains about 65 calories, 3.3 grams of protein, 3.2 grams of fat, rich in calcium.
- Eggs: Contains about 155 calories per 100 grams, 13.3 grams of protein, 11.1 grams of fat, rich in vitamins and minerals.
Cooking principle: Mix oats, milk and eggs and simmer them over a low heat to solidify the egg mixture and form a smooth and tender stew.
Flavor characteristics: The stewed egg is smooth and delicate, with the sweetness of oats and milk, and is rich in nutrients.
Ingredient List:
- 30 grams of oats
- Milk 200 ml
- 2 eggs
- Sugar to taste
- Vanilla extract a few drops (optional)
Instructions:
- Mix the oats with milk and steep for 15 minutes.
- Add the eggs, sugar and vanilla extract and stir to combine.
- Strain the mixture to remove the oat particles.
- Pour into a saucepan or small bowl, place in a preheated steamer and steam over medium heat for 10-15 minutes.
- Remove, cool and serve.
9. Whole grain pancakes
Nutritional Information:
- Whole grains: about 300-400 calories per 100 grams, 8-12 grams of protein, 1-5 grams of fat, rich in vitamins and minerals.
Cooking principle: Mix whole grains with flour and fry them to form pancakes that are crispy on the outside and soft on the inside.
Flavor characteristics: The pancakes are crispy on the outside and soft on the inside, rich in taste, with the natural aroma of whole grains.
Ingredient List:
- Whole grain flour 100 grams
- 50 grams of flour
- Water to taste
- Salt a pinch of salt
- Oil to taste
Instructions:
- Mix the whole grain flour with the flour and add water to make a paste.
- Add a pinch of salt to taste.
- Preheat the pan, pour in an appropriate amount of batter and spread out into a circle.
- Fry over medium-low heat until golden brown on both sides, and the pancakes are cooked through.
10. Steamed cake with black rice milk
Nutritional Information:
- Black rice: contains about 150 calories per 100 grams, 3.5 grams of protein, 2.5 grams of fat, rich in iron and vitamins.
- Milk: Each 100ml contains about 65 calories, 3.3 grams of protein, 3.2 grams of fat, rich in calcium.
Cooking principle: Mix black rice with milk and steam it to form a soft and glutinous steamed cake.
Flavor characteristics: The steamed cake is soft and glutinous and sweet, with the aroma of black rice and the mellowness of milk.
Ingredient List:
- Black rice 100 grams
- Milk 200 ml
- Sugar to taste
- 50 grams of flour
Instructions:
- Soak the black rice for 4 hours in advance and then cook.
- Mix the cooked black rice with milk, sugar, and flour to form a paste.
- Pour the mixture into a mold, place in a steamer and steam over medium heat for 30 minutes.
- Remove, cool and serve.
Through these recipes, we are not only able to provide a nutritious breakfast for junior high school students, but also to make them feel the beauty of food and the joy of life. Every dish is an exploration of a healthy lifestyle, and every bite of food is a yearning for a better life. Hopefully, these recipes will spark your passion for healthy eating and make life healthier and happier for you and your family.
Feel free to share your cooking experience and feedback on the recipes in the comments section, and let's explore more healthy and delicious breakfast options together!
Pay attention to the taste of food, and take you to learn more about food-related knowledge and skills.