Cothú Cuí: Bricfeasta 12 Oidis

Do you want to eat right to keep you and your family healthy? Recipes for healthy breakfasts with a low number of calories, namely (from 70 to 285 calories), that comply with the rules of healthy eating. Light breakfasts with plenty of fiber, protein, and healthy unsaturated fatty acids will give you a long-lasting feeling of fullness.

Any recommendation based on the principles of proper nutrition will state the need for a full breakfast in the daily diet. It has been proven that those who eat breakfast are less prone to uncontrolled overeating, and, accordingly, to excessive calorie intake, and maintain a higher level of performance throughout the day.

12 breakfast recipes according to the principles of proper nutrition

Healthy breakfast recipes developed in accordance with the principles of proper nutrition are suitable for children, pregnant women, people with chronic diseases, and especially people with diabetes. Some recipes can be prepared for people with gluten or milk intolerance. You can find basic recommendations in the description of each recipe.

No. 1 – Ham, mushroom, and spinach roll recipe

Luach cothaithe.

One serving contains:

• 70 calraí.
• 4.5 g of fat in total, including 1.5 g of saturated fatty acids (fat); 125 mg of cholesterol.
• 180 mg of sodium, and 135 mg of potassium.
• 1 g of carbohydrates; 0 g of sugar.
• 0 g de snáithín.
• 7 g de phróitéiní.

Serving size – 1 mold, basket, roll

Recipe characteristics:

1. Baking time 20 min.
2. Total cooking time 25 minutes.
3. The recipe is for 8 servings.
4. Bricfeasta.
5. Saor ó ghlútan.
6. Low in salt (sodium).
7. Recipe for children.
8. Can be used for diabetes mellitus.
9. Can be eaten by pregnant women.
10. Íseal i calraí.

No. 2 – Recipe for eggs baked with avocado and tomato

Luach cothaithe.

One serving contains:

• 190 calraí.
• 8 g of fat in total, including 2.5 g of saturated fatty acids (fat); 185 mg of cholesterol.
• 80 mg sodium, 500 mg potassium.
• 11 g of carbohydrates; 4 g of sugar.
• 4 g de snáithín.
• 8 g de phróitéin.

Serving size – 1 avocado

The ratio of the main food groups

• 2 parts vegetables.
• 2 parts of fat.

Recipe characteristics:

1. Baking time 5-6 min.
2. Total cooking time 10 minutes.
3. Recipe for 4 servings
4. Bricfeasta.
5. Saor ó ghlútan.
6. A lot of fiber.
7. Low in salt (sodium).
8. A dish for children.
9. Can be eaten with diabetes.
10. Can be eaten by pregnant women.
11. Íseal i calraí
12. Saor ó ghlútan.
13. Vegetarian.
14. Ealaín Mheicsiceo.

No. 3 – Recipe for baked tomatoes with egg

Luach cothaithe.

One serving contains:

• 130 calraí.
• 7 g of fat in total, including 2.5 g of saturated fatty acids (fat); 195 mg of cholesterol.
• 200 mg sodium, 440 mg potassium, 170 mg phosphorus.
• 7 g of carbohydrates; 4 g of sugar.
• 2 g de snáithín.
• 10 g de phróitéiní.

Serving size: 1 tomato

The ratio of the main food groups

• 1 part non-starchy vegetables.
• 1 part of lean meat.
• 1 part fat.

Recipe characteristics:

1. Baking time 20 min.
2. Total cooking time 40 minutes.
3. Recipe for 4 servings.
4. Bricfeasta.
5. Saor ó ghlútan.
6. A lot of fiber.
7. Low in salt (sodium).
8. A dish for children.
9. Can be eaten with diabetes.
10. Can be eaten by pregnant women.
11. Íseal i calraí.
12. Saor ó ghlútan.
13. Vegetarian.

No. 4 – Recipe for oatmeal with strawberries and almonds

Luach cothaithe.

One serving contains:

• 205 calraí.
• 6 g of fat in total, including 0.5 g of saturated fatty acids (fat); 0 mg of cholesterol.
• 160 mg of sodium, and 270 mg of potassium.
• 33 g of carbohydrates; 12 g of sugar.
• 5 g de snáithín.
• 5 g de phróitéin.

Serving – ½ cup oatmeal + ½ cup berries + 1 tbsp almonds

Recipe characteristics:

1. Total cooking time 20 minutes.
2. Recipe for 4 servings.
3. Bricfeasta.
4. Saor ó ghlútan.
5. A lot of fiber.
6. Low in salt (sodium).
7. Can be eaten with diabetes.
8. Úsáideach do leanaí.
9. Can be eaten by pregnant women.
10. Íseal i calraí.
11. Saor ó ghlútan.
12. Vegetarian.

No. 5 – Recipe for pancakes with oatmeal and pecans

Luach cothaithe.

One serving contains:

• 130 calraí.
• 7 g of fat in total, including 1 g of saturated fatty acids (fat); 60 mg of cholesterol.
• 120 mg sodium, 150 mg potassium, 230 mg phosphorus.
• 13 g of carbohydrates; 3 g of sugar.
• 2 g de snáithín.
• 5 g de phróitéiní.

Serving size – 1 pancake (pancake)

The ratio of the main food groups

• 1 part of starch.
• 1 part fat.

Recipe characteristics:

1. Frying time 10 min.
2. Total cooking time 15 minutes.
3. Recipe for 6 servings.
4. Bricfeasta.
5. The main dish.
6. A dish for work.
7. Saor ó ghlútan.
8. A lot of fiber.
9. Low in salt (sodium).
10. For children.
11. Can be eaten with diabetes.
12. Can be eaten by pregnant women.
13. Íseal i calraí.
14. Saor ó ghlútan.

No. 6 – Recipe for quiche with spinach and mushrooms

Luach cothaithe.

One serving contains:

• 205 calraí.
• 7 g of fat in total, including 3 g of saturated fatty acids (fat); 20 mg of cholesterol.
• 400 mg de sóidiam.
• 16 g de charbaihiodráití.
• 3 g de snáithín.
• 20 g de phróitéiní.

Serving size – 1 quiche

Recipe characteristics:

1. Total cooking time 15 minutes.
2. Recipe for 2 servings.
3. Bricfeasta.
4. Lón.
5. Príomhchúrsa.
6. French cuisine.
7. A lot of fiber.
8. Low in salt (sodium).
9. Can be eaten with diabetes.
10. Can be eaten by pregnant women.
11. Íseal i calraí.
12. Vegetarian.

No. 7 – Recipe for toast with avocado and egg

Luach cothaithe.

One serving contains:

• 240 calraí.
• 12 g of fat in total, including 3 g of saturated fatty acids (fat); 185 mg of cholesterol.
• 230 mg of sodium, and 330 mg of potassium.
• 25 g of carbohydrates; 4 g of sugar.
• 9 g de snáithín.
• 12 g de phróitéiní.

Serving size: 1 toast.

Recipe characteristics:

1. Total cooking time 15 minutes.
2. Recipe for 4 servings.
3. Bricfeasta.
4. Lón.
5. Dinnéar.
6. A budget dish.
7. A lot of fiber.
8. Low in salt (sodium).
9. Can be eaten with diabetes.
10. Can be eaten by pregnant women.
11. Íseal i calraí.
12. Vegetarian.

No. 8 – Recipe for the vegetable casserole in the oven

Luach cothaithe.

One serving contains:

• 120 calraí.
• 6 g of fat in total, including 2 g of saturated fatty acids (fat); 5 mg of cholesterol.
• 190 mg sodium, 460 mg potassium, 105 mg phosphorus.
• 7 g of carbohydrates; 4 g of sugar.
• 2 g de snáithín.
• 10 g de phróitéiní.

Serving size: 1 piece

The ratio of the main food groups

• 1 part non-starchy vegetables.
• 1 part of lean meat.
• 1 part fat.

Recipe characteristics:

1. Total cooking time 55 minutes.
2. Recipe for 8 servings.
3. Bricfeasta.
4. Lón.
5. Príomhchúrsa.
6. Saor ó ghlútan.
7. A lot of fiber.
8. Low in salt (sodium).
9. Can be eaten with diabetes.
10. Can be eaten by pregnant women.
11. Íseal i calraí.
12. Saor ó ghlútan.
13. Vegetarian.

No. 9 – Frittata with vegetables and cheese in the oven

Luach cothaithe.

One serving contains:

• 200 calraí.
• 8 g of fat in total, including 3 g of saturated fatty acids (fat); 195 mg of cholesterol.
• 440 mg sodium, 410 mg potassium, 240 mg phosphorus.
• 15 g of carbohydrates; 4 g of sugar.
• 3 g de snáithín.
• 16 g de phróitéiní.

Serving size – 1 mold (tartlet)

The ratio of the main food groups

• 1 part non-starchy vegetables.
• 1/2 part of starch.
• 2 parts medium-fat meat.

Recipe characteristics:

1. The cooking time is 15 min, baking time is 20 min.
2. Total cooking time 35 minutes.
3. The recipe is for 4 servings.
4. Bricfeasta.
5. Saor ó ghlútan.
6. A lot of fiber.
7. Low in salt (sodium).
8. Can be eaten with diabetes.
9. Can be eaten by pregnant women.
10. Íseal i calraí.
11. Saor ó ghlútan.
12. Vegetarian.

No. 10 – Recipe for oatmeal banana cookies with nuts

Nutritional value of Oatmeal banana nut cookies

One serving contains:

• 176 calraí;
• 6.2 g of total fat, including 1.2 g of saturated fat (fat); 33 mg of cholesterol;
• 166 mg sodium, 228 mg potassium;
• 26.4 g of carbohydrates; 11 g of sugar, and 6 g of added sugar;
• 3.1 g de snáithín;
• 5.2 g of proteins;
• 119 IU de vitimín A;
• 2 mg de vitimín C;
• 20 mcg d'aigéad fólach;
• 85 mg cailciam;
• 1 mg d'iarann;
• 36 mg maignéisiam.

Serving size: 1 biscuit

The ratio of the main food groups

• 1 part fat
• 1 part starch
• ½ torthaí
• ½ other carbohydrates

Recipe characteristics:

1. Baking time 15 -25 min.
2. Total cooking time 50 min
3. Déanann 12 riar
4. Without soy
5. Saor ó ghlútan
6. Ard i snáithín
7. Low in salt (sodium)
8. Can be used for diabetes mellitus
9. Can be used for cardiovascular diseases
10. Íseal i calraí
11. Vegetarian

No. 11 – Recipe for muesli with raspberries

Nutritional value of Muesli with raspberries

One serving contains:

• Calories 287
• 6.6 g of fat, of which 1.2 g of saturated fat, 9 mg of cholesterol (cholesterol)
• 82 mg sóidiam
• 460 mg de photaisiam
• 51.8 g of carbohydrates, 13.3 g of fiber
• 21 g siúcra
• 13 g of proteins
• 399 IU (IU) vitamin A
• 32 mg vitimín C
• 13 mcg of folic acid (folate)
• 286 mg cailciam
• 2 mg d’iarann
• 47 g of magnesium

The recipe is designed for 1 serving – 1 ¾ cups

The ratio of the main food groups

• 2 parts of starch
• 1 part of the fruit
• ½ low-fat milk

Recipe characteristics:

1. Baking time 5 min.
2. Number of servings 1
3. Without eggs
4. Good for bone health
5. Can be eaten by pregnant women
6. ábhar cailciam ard
7. Low in added sugar
8. Low in salt (sodium)
9. Free of soy
10. Included in healthy aging programs
11. Ábhar snáithín ard
12. Íseal i calraí
13. Vegetarian dish

No. 12 – Recipe Eggs in pepper with avocado

Nutritional value of Eggs in pepper with avocado

One serving contains:

• Calories 285
• 19.5 g of fat in total, 4.6 g of saturated fat, 372 mg of cholesterol (cholesterol)
• 589 mg sóidiam
• 716 mg de photaisiam
• 14.2 g of carbohydrates, 5.9 g of fiber, 6 g of sugar
• 15.1 g próitéine
• 3168 IU of vitamin A
• 99 mg de vitimín C
• 131 mg of folic acid (folate)
• 81 mg cailciam
• 3 mg d’iarann
• 45 mg maignéisiam

The recipe is designed for 4 servings

• 1 serving – 2 eggs and ¾ cup avocado with hot sauce

Recipe characteristics:

1. Am cócaireachta 35 nóiméad
2. The recipe is designed for 4 servings
3. Without milk and dairy products
4. No nuts
5. Good for bone health
6. Saor ó ghlútan
7. Promotes immunity
8. Low-calorie dish
9. Vegetarian dish
10. Uimh uibheacha
11. Without soy
12. Recommended for diabetics
13. Suitable for healthy eating programs
14. A lot of fiber
15. Íseal i carbaihiodráití