5 min easy healthy recipes for your health

What is the most important meal when you want to improve your health or lose weight? Supper, do you believe? After all, it’s in the evening that we ingest the most calories, consume the most fat and swallow the richest desserts.Can a 5 min easy healthy recipes be sufficient?

By eating a healthy and balanced meal in the morning, you help stabilize your blood sugar, which is necessary after a 10-hour fast. In this way, you will avoid the hunger-feeding cycle that will surely occur if you wait for lunch to take your first real meal.

Do you want evidence? Researchers at Vanderbilt University recruited overweight women who regularly skipped breakfast and fed them 1,200 calories a day. The first group had only two meals a day, lunch and dinner. The second group took three. Twelve weeks later, those who eat breakfast had lost a little more than 7.5 kilos, the others a little less than six kilos.

They ingested the same amount of calories, did not they? Well no, concluded the researchers. Those who ate were able to stick to their 1,200-calorie diet while those who skipped the morning meal cheated regularly.

5 min easy healthy recipes

1. Muffin lunch

Is there anything more inviting than a basket of muffins or steaming scones on the table? These classics are delicious in themselves, but you can also garnish them with a touch of butter or jam. Prepare a good amount and freeze the surplus in a freezer bag. In terms of dimensions, your muffin should not be larger than the paper pan used to cook them. Trade is usually two or three times larger, beware!

1 blueberry muffin or 1 cranberry scone1 slice of melon (about 1/8)3/4 cup hot latte (1/2 cup skim milk and 1/4 cup strong coffee)

2. A good bowl of cereals

Taking a good bowl of hot or cold cereals, with a few pieces of fruit and, perhaps, some seeds and nuts, is one of the best things you can do in the morning. Prefer high fiber cereals: one serving should provide you with 3 grams. And avoid refined grains, whole grains such as oats or wheat being much better for your health. Above all, give up sugary cereals. In a pinch, children can take, but not an adult who monitors his weight and looks form: by raising and lowering blood sugar, sugar will inevitably fatigue and hunger well before lunch.

2/3 cup flakes of bran2 tbsp. raisins2 tbsp. nut or sunflower seeds (optional)225 ml skim milk or 1% milk

3. Egg on soft bread

An egg, a soft bread, a fruit and milk: in just a few minutes, you have one of the most nutritious lunches. If you’re not an egg sandwich enthusiast, it’s time to discover this dish. By the way, this is the kind of dish you can easily buy on the way. Almost all cafes offer them. You just have to ask.

1 egg, scrambled, poached or boiled1 whole wheat calf roll1/2 cup fresh fruit salad225 ml skim milk or 1% milk

4. Have lunch on the run

The cereal bars are practical, healthy and rich in texture and flavor. The tender ones are generally less caloric and less fat than the crisp ones. Stick to those that provide 120 to 140 calories; however, they are rarer than bars of 180 to 200 calories. It would be better if they contain 1g of fiber, but if it is not, do not worry too much; the fruit you consume will provide you with plenty of it.

1 cereal bar (120 to 140 calories)1/2 cup blueberries1 cup of lean natural yogurt

5. Delicious bagel

There is no harm in having a cream cheese bagel for lunch, as long as you know how to limit yourself and add a fruit and a dairy product. The key here is to opt for a small bagel and avoid the big format models that are found everywhere.

1 mini bagel of 60 g2 tbsp. cream cheesea cup of lean yogurt1 C. jam (to be added to yogurt or spread on the bagel)1 peach (whole or sliced ​​and added to yogurt or bagel)

6. Delicious light bread

Roughly, flash breads are muffins, except that they are baked in a bread pan and served in slices. Ideally, they are simply sweetened with fruits. They accompany wonderfully a cup of tea.

1 slice of light bread with peach orthe apple, about 1 cm thick1/2 cup fresh raspberries1 glass (250 ml) of skimmed milk1 cup of tea or coffee

7.Cottage Melba

The cottage is a fresh cheese that has not been aged. It has a moist texture and a mild flavor, and it is enjoyed in the company of a multitude of dishes: fruits and jam, cereals, nuts, spices and vegetables. It contains 0 to 4% fat. Prefer a lighter cottage.

1/2 cup of low-fat cottage1/2 cup of peach slices1 C. raspberry jam1 slice of toasted grape bread3/4 cup vanilla milk (3/4 cup skim milk or 1% milk heated about 30 seconds in the microwave and flavored with 1/2 teaspoon vanilla extract and a hint of honey or sugar )

More easy healthy recipes on our blog