Contents:
- Medical Video: 7 Easy Weekend Brunch Recipes
- Brunch is a solution for people who don't have breakfast
- Easy and healthy brunch recipe
- 1. Fruit juice
- 2. Pancakes
- 3. Omelette
- 4. Oatmeal
- 5. Burger
Medical Video: 7 Easy Weekend Brunch Recipes
If you just ate at 10 or 11 in the morning, that means you are not having breakfast or lunch. More precisely known as the term brunch. Brunch is a combination of wordsbreakfast and lunch, which is the time between breakfast to lunch. If you are among those who often eat brunch aka breakfast lunch, You can check out the following easy and healthy food recipes.
Brunch is a solution for people who don't have breakfast
Brunch is the term used when you eat between breakfast and lunch time. This is usually done by people who don't have breakfast, so they can only eat at 10 to 11.
For example, if throughout the morning, you still have trouble preparing supplies for children and couples, then having to take the child to school. Or you often stay up late and just wake up above 9 o'clock, so you miss breakfast time. As a result, you only had time to eat when lunch time was almost here.
Menu brunch usually not too heavy like the main food, but also not including snacks. That's whybrunch is the right solution to fill energy with adequate nutrition.
At present, there are many cafes and restaurants serving brunch menus on the food list. So, you don't have to bother to make it yourself. However, isn't it healthier if you make it yourself according to your favorite food ingredients?
Easy and healthy brunch recipe
If you don't have breakfast, that doesn't mean you just miss your meal. Well, try to make an easy and healthy brunch menu to keep your nutrition fulfilled. The various menus that are suitable to eat during brunch are as follows:
1. Fruit juice
According to nutritionist Fances Largeman-Roth, RD, quoted from Everyday Health, fluid intake affects your calorie needs throughout the day. Well, you can make fruit juice to meet your energy intake in a short time.
Serves 2 servings (111 calories, 1 gram of fat, 2 grams of protein, 24 grams of carbohydrates per serving)
Tools and materials:
- 1 medium size orange fruit
- 1 tomato, cut into pieces
- 1 apple, cut into 8 parts
- 4 carrots
- Adequate water and ice
How to make:
- Put all ingredients into a blender. Blend until soft and thickened.
- Pour into a glass and serve.
2. Pancakes
Pancakes or waffles are foods that are suitable when eaten brunch. Make pancakes that use whole grains, or are more popular by name whole grain, to be more nutrient dense. Even if not, pancakes already contain a balanced amount of calories for your body.
Avoid using butter, syrup or whipped cream to reduce the sugar content in food. We recommend that you replace it with fresh fruits that are clearly safe for consumption.
Serves 4 servings (189 calories, 4 grams of fat, 6 grams of protein, 34 grams of carbohydrates per serving)
Tools and materials:
- 8 tablespoons of strawberries, cut roughly
- 4 tablespoons of versatile flour
- 1 egg
- 2 tablespoons of sugar
- ½ teaspoon baking powder
- T tsp vanilla extract
- 6 tablespoons of nonfat milk
- 1½ tsp canola oil
- Salt to taste
- Small bowl
- Big bowl
- Nonstick skillet
How to make:
- Boil 2 cups of water in a small pan, then add strawberries. Boil for 2 minutes, then drain for 5 minutes.
- Prepare a large bowl and add multipurpose flour, granulated sugar, baking powder and salt. Mix well.
- Prepare a small bowl and add milk, eggs, oil, vanilla extract and strawberry fruit. Mix well.
- Add the whole mixture in a small bowl into a large bowl, then stir until smooth.
- Prepare a nonstick pan and heat it over medium heat.
- Add 4 tablespoons of dough for each pancake, cook until small bubbles appear on the surface for 2-3 minutes.
- Alternate the pancakes for 1-2 minutes until the ripeness is evenly distributed.
- Serve while warm, honey can also be added.
3. Omelette
According to Jessica Fishman Levinson, RDN, eggs are one of the foods that are suitable to be eaten anytime, including when brunch. Because the combination of white and egg yolk contains vitamin D, choline, and B vitamins that are good for meeting your daily energy needs. To get the best benefits, make one omelette with 1 whole egg and 2 egg whites. This will reduce calories while still getting the benefits of egg yolks.
Serves 2 servings (271 calories, 7 grams of fat, 19 grams of protein, 4 grams of carbohydrates per serving)
Tools and materials:
- 60 grams of boiled spinach
- 4 eggs
- 50 grams of cheese
- Pepper and salt to taste
- Leeks to taste
- 2 tablespoons vegetable oil
How to make:
- Beat the eggs in a medium bowl, then enterchives, spinach, salt, and pepper. Mix well.
- Heat the oil over medium heat and pour the omelette mixture.
- Cook until the surface is golden for about 2 minutes.
- Serve while warm.
4. Oatmeal
Oatmeal and granola can be the best choice when brunch. However, you must be careful. Some oatmeal products contain excessive amounts of oil, butter and sugar. So, choose plain oatmeal and add honey or fresh fruit topping to add flavor as well as healthy.
Serving 1 serving (193 calories, 3 grams of fat, 6 grams of protein, 34 grams of carbohydrates per serving)
Tools and materials:
- 4 cups of water
- 1 cup of oatmeal
- 3 tbsp raisins
- 80 grams of banana
- Salt to taste
How to make:
- Mix water, oats, raisins and salt into the slow cooker.
- Check the water level regularly. Serve with banana slices on top.
5. Burger
Burgers can be the right choice to eat when brunch. Eits, wait a minute. Not all burgers are included in the food junk food, how come Provided you make your own healthy burger. Certainly it is definitely healthier and full of nutrition.
The most important key to making a healthy burger is to add vegetables and replace meat with fish. This is useful for maintaining total calorie and fat intake in your food.
Serving 1 serving (214 calories, 5 grams of fat, 19 proteins, 25 grams of carbohydrates per serving)
Tools and materials:
- ½ teaspoon vegetable oil
- 1 tbsp of chopped shallots
- 2 egg white grains
- Salt to taste
- 30 grams of grilled fish meat
- 1 slice of tomato
- Lettuce to taste
- Cup a burger
How to make:
- Heat oil in a nonstick pan over medium heat.
- Add the onion and cook for 1 minute.
- Add egg white and salt, stir for 30 seconds until cooked. Drain well.
- Bake two burger patties on both sides until browned, then drain.
- Make your healthy burger with a sequence of burger patties on the bottom, tomatoes, lettuce, egg white layers, grilled fish meat, and burger bread to cover.
