"나만 몰랐나" 요즘 다들 챙긴다는 아침식사 9가지 (아침 메뉴 추천)

When you ask what you ate for breakfast

I always answered "coffee",

Preparing food is burdensome and

After eating bread, you get hungry quickly.

So, it's just that I don't eat it.

It was the most comfortable.

But lately, when I look at people's morning photos

Put it in one dish

There are many combinations that can be completed in 10 minutes.

What doctors emphasize in the morning is

It wasn't a grand diet, it was two things.

Protein that holds onto the muscles so they don't lose

Dietary fiber that prevents blood sugar from rising suddenly

The chairman of Han Internal Medicine said in an interview

In the morning, proteins that prevent muscle loss and

It is important to have high-quality dietary fiber

I mentioned eggs and oatmeal as the representative.

On that basis

The combination you actually eat lately

I collected nine things

You don't have to turn on the rice cooker

Most of the time it takes 5 to 8 minutes to finish.

1. Overnight oatmeal (3 minutes the day before)

Rolled oats 40g

100ml of milk

2 tablespoons of unsweetened yogurt

I put it in a cup the night before yesterday, stirred it, and put it in the refrigerator~

In the morning, just take it out and put only the fruit on it, that's it.

If you do quick auto, it spreads like death.

Please definitely play World of Warcraft.

2. Cottage cheese melon balls (3 minutes)

Half a melon or half a watermelon

3 tablespoons cottage cheese

Pepper, one drop of olive oil

Cut the fruits into bite-sized pieces.

It's over when you put cottage cheese on.

With sweet fruits

To put salty cheese on it

It seems strange at first

If you eat one bite, you'll know why everyone does it.

Compared to eating only fruits

The morning is much more solid.

3. Oatmeal egg bread (5 minutes)

3~5 spoons of oatmeal

1 egg

1~2 spoons of milk

A pinch of baking powder

1 piece of cheese (optional)

Put everything in the cup

Mix it up without lumps

Make sure to fill the cup only half way.

It swells up and overflows.

If it's a 700W microwave, it takes 1 minute.

If it's 1000W, it's 50 seconds.

If it's not fully cooked, divide it into 20 seconds each.

It gets mushy if you spin it for a long time.

It's better to rotate it briefly and check it.

4. Tofu rice bowl (5 minutes)

1 pack of soft tofu

3 tablespoons of soy sauce, sesame oil 1 tablespoon

minced garlic half a glass

1 tablespoon of sesame seeds, half a bunch of scallions

Put the soft tofu in the microwave for 2~3 minutes.

When I take it out, the water is still stagnant.

Just ignore that.

If you don't throw it away, the marinade will become watery.

I'm getting single.

Put it whole on top of the rice

Just add the soy sauce marinade and that's it.

A day when you don't use a knife and don't turn on the fire

I can survive with this one.

5. Salmon avocado poke (7 minutes)

100g of raw salmon

Half an avocado

1 tablespoon soy sauce, 1 tablespoon balsamic vinegar

sesame oil 1 tablespoon, half a tablespoon of wasabi

Chopped onion 1 tablespoon, sesame seeds 1 tablespoon

Slice salmon into small pieces

Mix it gently with the seasoning.

If you mix it up in advance

It tastes even better with a little extra filling.

Salmon and avocado on top of rice

If you circle it around, it will be complete.

Eat raw salmon on the day of the mountain

Please don't leave it unless necessary.

6. Greek yogurt cucumber salad (10 minutes)

1 cucumber, half a teaspoon of coarse salt

3 tablespoons of Greek yogurt

minced garlic A small glass of beer

1 tablespoon of lemon juice, 1 tablespoon of olive oil

A little dill (if not, scallions)

Slice the cucumber thinly.

Soak in coarse salt for only 5 minutes.

When water forms, rinse it off.

Please squeeze it tightly with your hands.

If you skip this process

The yogurt gets all watery.

If the yogurt is watery

Please mix in a little cream cheese.

7. Cabbage egg rice bowl (10 minutes)

150g of shredded cabbage

2~3 eggs

1 tablespoon of oyster sauce, half a tablespoon of soy sauce

sesame oil Half a glass of beer, toasted sesame seeds

Put oil on the fan

Make it scrambled from eggs

Push it to one side.

Put cabbage in the empty place

If you just close your eyes, it's oyster sauce and soy sauce.

Finally put sesame oil in

Quickly stir-fried on top of rice

If you upload it, it's complete.

If you stir-fry cabbage for a long time

The crunchy taste disappears and water forms.

If you put too much soy sauce, the color will become dull.

8. Avocado half-boiled toast (10 minutes)

1 slice of white bread or sourdough

One piece of butter

1 avocado, 1 egg

1 tablespoon of lemon juice, olive oil

Salt, pepper

A little feta cheese (optional)

Please bake some bread for the fans first.

In a pan with melted butter

If you bake it properly front and back

The outside is crispy and has a buttery smell.

Cut the avocado in half.

Half of it is crushed with a fork

Mix with lemon juice, salt, and olive oil

The remaining half is sliced thinly.

First spread the mashed thing on the baked bread.

Then layer the slices like a fan on top of it.

If you crush everything, it will become like death.

The photo isn't pretty either.

One medium-boiled egg in the middle

If it's half-cooked, the yolk will flow.

Finally, grind the pepper coarsely.

If you crumble and sprinkle feta cheese by hand

A salty taste is captured.

If you remove the lemon juice, it turns brown quickly.

Please make sure to put it in.

Add roasted Chinese characters or

Sprinkle balsamic vinegar on cherry tomatoes or

You can draw a line for Sri Lanka.

9. Broccoli egg salad (10 minutes)

1 bunch of broccoli

2 boiled eggs

[HANKKI_TERM_0000] 1.5 tablespoons

3~4 pinch of salt, toasted sesame seeds

Slice the broccoli into large pieces.

Boil in boiling water with coarse salt for 1~2 minutes.

Rinse with cold water and drain the water

Slice it again into a size that's good to eat at that time.

If you slice it finely before cutting it

Everything is broken.

With sliced boiled eggs

If you keep beating it up, it's over.

If you don't remove the moisture

There will be a soup the next day.

Please eat it in the refrigerator within 2 days.

The next part is about these combinations

Preparing it all at once on Sunday night

I'll continue with the morning mil prep.

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