4 IDEI PENTRU MICUL DEJUN

O prietenă mi-a atras atenția că nu am mai postat nimic pe blog. Scuzați absența, dar în ultima săptămână mi-am dat întâlnire cu sute de mii de oameni în Piața Victoriei. 🙂

Bun, să revenim. Dimineața, cel mai tare mă enerva să nu am timp și să fac lucrurile pe grabă. Să ma îmbrac pe fugă, să ies din casă cât mai repede și să mănânc ceva pe scări, până ajung la mașină. Ajungeam la serviciu deja obosită. Așa că m-am hotărât să schimb ceva, chiar dacă asta a însemnat  să mă trezesc la 5 dimineața. A fost crunt în prima săptămână. Aș fi aruncat telefonul de la etajul 3.  Între timp lucrurile s-au schimbat în bine. Îmi place la nebunie să mă trezesc dimineața, să am timp pentru mine,  să îmi ofer 5 minute cu gânduri bune și pozitive și să iau micul dejun liniștită, în bucătărie.

Știi că masa de dimineață e cea mai importantă. Dacă nu mănânc când mă trezesc, eu nu funcționez. M-am gândit să-ți dau câteva idei pentru un mic dejun delicios care să te ajute să-ți începi ziua cu energie și cu zâmbetul pe buze 🙂 . Totuși, dacă vrei să dormi puțin mai mult, îți poți lua la pachet și îl savurezi la birou. E mult mai bun decât clasicul iaurt sau covrigii nesănătoși din colț.

 

  1. GREEN SMOOTHIE <5 min

Verde = energie și sănătate.

o mână cu frunze de spanac

o banană

un pahar mare cu lapte de migdale

semințe de chia

pudră proteică de cânepă

spirulină

Pui totul în blender și într-un minut ai micul dejun.

 

2. BUDINCĂ DE QUINOA CU FRUCTE PROASPETE  < 30 min.

Quinoa e preferata mea. O mănânc în orice combinație, cu legume, cu pește, în salată. Și de ce să așteptăm până la prânz ca să ne bucurăm de acest  superaliment, când putem să ne începem ziua cu budincă de quinoa?

o jumătate de cană de quinoa

o cană și jumătate de lapte (de care vrei, eu am folosit de migdale)

cardamom

1 baton scorțișoară

afine

ananas

Pui laptele la încălzit cu batonul de scorțișoară și cardamomul , speli quinoa bine în apă rece și apoi o pui la fiert. O lași pe foc în jur de 20 de min și mai amesteci din când în când. E gata când absoarbe tot lichidul. Adaugi fructele proaspete și poftă bună. E bună și caldă și rece, așa că poți să o faci searaa și să o savurezi dimineața.

 

3. TOAST CU AVOCADO, OU OCHI ȘI PĂTRUNJEL < 10 min

o felie de pâine integrală prăjtă

jumătate de avocado

zeamă de lămâie

1 ou

Pasează jumătate de avocado cu furculița și adaugă zeama de lămâie.

Pune oul într-o tigaie neaderentă, fără ulei/ unt. E mai bun la gust fără ulei.

Întinde pasta de avocado pe pâinea prăjtă, pune pătrunjel proaspăt și la final adaugă oul ochi. Dacă îți place mâncarea picantă, adaugă puțin peperoncino.

 

4. TOAST CU ARDEI COPȚI ȘI CARNE DE CURCAN

o felie de pâine integrală prăjită

piept de curcan

muștar

salată de ardei copți

pătrunjel

Dacă ți-a mai rămas friptură de la cină, nici să nu te gândești să o arunci. Poți face un sandviș delicios și mai sănătos decât cu mezeluri.

Pregătește de seara salata de ardei copți. Pune ardeii la copt și când sunt gata pune sare peste ei, lasă-i să se răcească și apoi îi poți curăța de pielițe și semințe. Adaugă usturoi pisat, ulei de măsline și zeamă de lămâie (prefer lămâia în locul oțetului)

Dimineața, când te trezești, unge felia de pâine prăjită cu muștar, pune ardeii copți, carnea de curcan și presară pătrunjel proaspăt. Un deliciu. 🙂

 

Poftă bună!

 

 

 

 

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