Bread older than 1-2 days is usually used. French toast is ideal, but regular bread can also be used, but many edges need to be removed to get these sticks. Each slice is cut into 4 sticks. In a bowl, mix with a fork the 4 eggs, cream, sugar, cinnamon and vanilla sugar. We pass through this mixture each piece of bread and place it on a plate, side by side without overlapping. Heat a pan, add 2 tablespoons of butter, and when it has melted, add the sticks one by one next to each other without sticking them. We don't pile them all in a pan. Cook until golden brown on all sides. Serve immediately sprinkled with honey or maple syrup and seasonal fruits. In my case it was the oranges.
Caramelized apples with cinnamon and cream
When you have a craving for something sweet, but you don't have the time and desire to make an elaborate cake, this simple and quick dessert can get you out of trouble. A delicious and creamy combination of caramelized apples and cream, ready & icircn 30 minutes.
It is an ideal dessert for a special occasion or when you have guests, even more so as it looks spectacularly served in cups or glasses.
- 1 teaspoon cinnamon
- 4 tablespoons sugar
- 50 g butter
- 6 apples
- 300 ml liquid cream
- 3 tablespoons powdered sugar
Peel and cut the apples into quarters or slices. Place the apple slices on a tray lined with baking paper and bake at 190 degrees for 10-15 minutes.
Beat the cold cream together with the powdered sugar until it gains volume and consistency. Let the cream cool while you take care of the rest of the ingredients.
Put a bowl on the fire with the butter and, when it has melted, add the sugar. The sugar will melt and begin to caramelize, at which point you add the ripe apples.
Mix well and add a drop of water if needed. Leave it on the fire for a few more minutes, so that the caramel coats the apples as well as possible. Turn off the heat, add the cinnamon and mix well. Allow the mixture to cool slightly, after which you can whip the dessert.
Place a layer of caramelized apples and a layer of cream, alternately. Refrigerate the dessert for 2-3 hours before serving.
10+ the simplest recipes
During this period, when we all face this not very pleasant situation, I thought of gathering in one place, all the easy recipes on the blog, which are made with a minimum of ingredients and without the addition of baking powder, baking soda. of sodium or yeast.
You probably know some of them, but I thought it was easier to go to one place for inspiration than to search Instagram, among other recipes.
I also enjoy #staysafe cooking!
1. Sponge cake (eggs, sugar, flour)
Above are the proportions you need to follow. I made the sponge cake from 3 eggs, 75g sugar, 75g flour.
Preheat the oven to 170 ° C.
Separate the egg whites from the yolks and beat the egg whites to a froth. Add the sugar and mix until you get a strong and glossy meringue. Add the yolks and lightly incorporate with a whisk, then add the sifted flour and incorporate again, with slow movements, so as not to lose the air in the composition.
Pour the composition in a tray lined with baking paper and add about 300g of fruit, pieces of chocolate or whatever else comes to mind.
Bake for 30 to 40 minutes, depending on the oven.
2. Quick sticks (yogurt, flour)
Knead well until you get a non-sticky dough (top with flour, if necessary, a little). Meanwhile, heat a frying pan. Divide the dough into 5 equal balls, spread them as thin as you can, using flour and put them in the pan. About 2 minutes on both sides. They are delicious and suitable for the whole family. & # x2764
3. Oatmeal with banana
1 cup whole oatmeal
The idea is super simple, and the result is wonderful. The ratio is 1 to 3, ie to one part oatmeal, add 3 parts water. To be more precise, you use the cup with which you measure the flakes and to measure the water.
Put the oatmeal and water to boil, over low to medium heat, in a small pot and stir constantly, until you get the texture you like. I prefer it more, so I leave a little more. At the end add the crushed banana and mix. I also put 2 squares of chocolate and it comes out great.
4. Pancakes with bananas
1/2 lb baking powder - optional
vanilla extract - optional.
Mix, with the help of a fork, all the ingredients and put a non-stick pan on the heat. Put two tablespoons of dough and let it simmer until bubbles appear on the surface of the pancake. He turns and leaves
5. Poultry breast with paprika
1-2 tablespoons of smoked / sweet / hot paprika
1 tablespoon olive oil
Cut the chicken breast into thin strips, add the rest of the ingredients and massage well to cover all the chicken pieces.
Heat a frying pan and fry the chicken breast on both sides.
It is made faster or slower, depending on how thin the pieces are.
100-150g grated cheese / cheddar / parmesan
Knead the butter and flour until you get a sandy composition, then add the water and cheese and gather the dough into a ball.
The dough is soft and elastic at the end and it would be ideal to stay in the fridge for at least 30 minutes (or left overnight), wrapped in cling film.
It is spread on the floured top, with the help of a rolling pin and cut into sticks.
Place the chopsticks on the baking sheet and put in the preheated oven at 180⁰C, until golden brown.
7. Rice with milk
1 cup of well-washed rice
3 cups milk (+1 at the end, if you want it soft)
1 sachet of vanilla bourbon sugar
Put all the ingredients in a pot with a thick bottom, over low heat and stir constantly for about 20-30 minutes, until the rice is cooked. Then add the extra cup of milk if you want it softer.
Be careful, because it can give out milk, so keep an eye on it. & # x1f601
Serve with a lot of cinnamon, honey or jams.
8. Noodle pudding
300g yogurt / cream / cottage cheese / ricotta
1 sachet of vanilla bourbon sugar
Optional: 1 tablespoon chia seeds, raisins, lemon / orange peel.
I boiled the noodles according to the instructions, then I put them in an oven tray, greased with butter.
I mixed the rest of the ingredients and poured the composition over the noodles.
Bake in the preheated oven at 180⁰C for 30-40 minutes.
9. Nutella muffins
400g Nutella (1 large jar)
1/2 teaspoon baking powder
Preheat the oven to 180 ° C.
Mix Nutella with eggs and mix until smooth.
Mix the flour with the baking powder and incorporate it into the composition from the previous step.
Fill the muffin tins with dough halfway and bake for 15-20 minutes.
Insert a toothpick in the middle of the muffin. If it comes out dry, then the muffins are ready. If it is sticky, then it must be left in the oven for 5, 10 minutes.
Cut the tomatoes into cubes, add the rest of the ingredients and mix.
Rub the slices of bread with the garlic and place the tomatoes on top.
11. Chicken stew
1 can of diced tomatoes
Heat the oil in a pot and fry the diced onion and crushed garlic for 5 minutes.
I then added the chicken breast, cut into small cubes and let it cook for 10 minutes.
I then added canned tomatoes, salt and 1/2 cup of water and let it simmer for about 30 minutes.
It goes great with polenta and pickles. & # x1f601
12. Yogurt cream
1 clove of crushed garlic
1 tablespoon olive oil + extra for decorating
Put all the ingredients in a mortar, except the yogurt and mix well with the pistil, until you get a paste, which you mix with the yogurt.
Garnish with olive oil and dried mint and eat to your heart's content.
13. French toast in the oven
400g bread / cake / muffins / pretzels / biscuits / cake
A little butter / oil to grease the tray
Optional: essences, citrus peels
Preheat the oven to 200⁰C and grease a 30x20cm tray with butter.
Break the bread / cake / muffins / pretzels / biscuits / cake into small pieces and place them in the tray.
Mix the eggs with the milk and other citrus essences or peels and pour into the pan.
Add fruit or chocolate, if you have any.
Put in the oven for about 30 minutes, then enjoy. & # x1f60a
Burger with turkey meat
Out of the desire to eat healthier, Romanians began to replace the pork on the Christmas table with turkey, weaker and lower in fat. If you also prepared turkey for Christmas and leftover meat, you can prepare tasty burgers with it, which will be welcomed by all family members, who are tired of so many traditional dishes.
Ingredients for 4 servings:
- 200 g turkey meat cooked in the oven
- 1 carrot
- 1 apple
- ½ red onion
- 2 sprigs of fresh mint
- 1 hot pepper
- 2 pickles
- 1 teaspoon of pickle juice
- 4 burger buns.
Ingredients for the sauce:
- 2 tablespoons sweet / spicy ketchup
- 1 teaspoon mustard
- ½ teaspoon of Tabasco sauce
- salt and pepper to taste.
Method of preparation:
- Use a fork to break the turkey meat into equal strips. Then heat a non-stick pan over medium heat, put the turkey in it and heat it with a cup of water. Cover with a lid and let the fire simmer, then wait for the water to evaporate completely.
- Meanwhile, peel the carrot and grate it, then grate the apple and chop the red onion. Also chop mint. Put all these ingredients in a bowl, then mix them with a teaspoon of pickle juice.
- Slice the cucumbers very thinly, but also the hot peppers, then incorporate them into the previously prepared mixture.
- In a small bowl, mix all the ingredients for the sauce.
- Cut the buns for burgers in half, grease them with the prepared sauce, then fill them with the heated turkey meat, but also with the carrot-based mixture, previously prepared. Serve the burgers before they cool!
French Toast Sticks with Cinnamon - Recipes
It is not always easy to decide what to eat for breakfast when you have diabetes, but if you make a plan in advance you will avoid uninspired choices that can cause blood sugar fluctuations and fatigue.
Studies have shown that a hearty breakfast, high in protein and healthy fats, can help reduce blood sugar and keep weight within normal limits. Some people with diabetes have higher blood sugar in the morning because the liver processes the sugars consumed during the night, and at the beginning of the day they may have insulin resistance. Also, after breakfast your blood sugar rises twice as much as after lunch or dinner. If your blood sugar level rises after breakfast, your appetite for high-carbohydrate foods may occur, and your body will erroneously increase its need for sweets. A breakfast that contains 50g of carbohydrates (for example ½ banana, ½ cup of cereal and a cup of milk) greatly increases blood sugar levels during the morning.
These results show that it is very important to reduce the amount of carbohydrates at breakfast.
Forget pretzels, refined cereals or pancakes and try these recipes to start your day with a lot of energy:
1. Grilled vegetable omelette
You can make an omelet with a variety of ingredients. If you have leftover vegetables from the dinner garnish, you can quickly increase the fiber and vitamin content of breakfast. Roasted vegetables add a special flavor to the omelet and make it more appetizing.
- a cup of grilled vegetables (eggplant, bell pepper, onion, Brussels sprouts or asparagus)
- one egg yolk and 2 egg whites
- 2 tablespoons grated Parmesan cheese
- a cup of blackberries or raspberries.
How to proceed:
Heat the pan over low heat. Put a teaspoon of olive oil. Continue with the egg whites after 2 minutes. After the egg whites have penetrated, add the vegetables and the yolk. Serve the omelet with a cup of berries.
2. Perfect with yogurt or cream cheese
Forget granola or canned fruit syrup and use plain Greek yogurt, which contains more protein and fewer carbohydrates than regular yogurt. Add fresh or frozen fruit to increase the fiber content of your breakfast, and finally top it off with a generous layer of crunchy nuts for an important dose of protein, healthy fats and flavor.
- 200ml of plain Greek yogurt or goat cheese cream
- a cup of frozen or fresh blueberries, strawberries or raspberries
- ¼ teaspoon of vanilla extract
- ¼ teaspoon of cinnamon
- a tablespoon of raw nuts (you can replace them with sunflower seeds, pumpkin, almonds or cashews).
How to proceed:
Mix all the ingredients well and enjoy a special breakfast, which will keep your appetite under control until noon.
3. Sandwich with eggs, avocado and spinach
Avocado is an excellent source of unsaturated fats and fiber, which protects your heart and figure. It is an ideal alternative to mayonnaise and has a very good taste combined with eggs.
- 2 hard boiled eggs
- 150g of celery, finely chopped
- ½ cup of raw spinach
- ½ avocado
- 2 slices of wholemeal bread.
How to proceed:
Cut the eggs into slices, then start arranging the ingredients on the slice. Start with spinach, then avocado, celery, egg slices, spinach again and the second slice of bread. Your sandwich is ready and you will not forget the good taste too soon!
Almond milk smoothie
It is a good choice for a breastfeeding mother's breakfast, as it contains ingredients that stimulate lactation. For example, brewer's yeast has been known since ancient times thanks to its ability to increase breast milk production, being rich in essential nutrients for mother and baby: iron, vitamin B, selenium, potassium. Along with brewer's yeast, oatmeal also promotes lactation, as it contains iron, which is said to help improve breast milk production, preventing anemia. Other advantages offered by this smoothie are: it can be prepared with almond milk (so it is ideal in case of lactose intolerance) and with any kind of fruit (fruits are important for vitamins, minerals and fiber).
Ingredients for 1 serving of Almond Milk Smoothie
any kind of fruit (fresh or frozen) 1 cup almond milk 1/4 cup oatmeal 1 tablespoon optional brewer's yeast: ice Preparation time: 5 minutes
How to make Smoothie with almond milk
Step 1: If you want to use fresh fruit, you will wash them well, peel them and cut them into pieces. For frozen fruits, it is important to pre-remove them from the cold.
Step 2: The fruit, almond milk, oatmeal and brewer's yeast will be put in the blender. A homogeneous mixture should result.
Step 3: Depending on your preferences, you can put some ice in the smoothie, put it in the fridge or serve it at room temperature.
Amaranth with fruit
Similar in appearance to quinoa beans, amaranth is a plant native to South America, which stands out especially for its iron content, but also calcium, magnesium or potassium. You can serve it during breastfeeding even if you have gluten intolerance and, in combination with various ingredients, you can turn it into a real stimulant for lactation. Here are these ingredients: cinnamon, ginger (Studies have shown that women with low breast milk have improved their ability to breastfeed after taking dried ginger, either added to food or through capsules) , pecans. You will also benefit from extra nutrients due to berries and dried fruits.
Ingredients for 4 servings of Amaranth with fruit
1/2 cup amaranth 1/2 cup water 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon ground ginger 1/2 cup pecan nuts 1 pinch salt 1/3 cup raisins or dried cherries 1 medium-sized apple 1 / 2 cup blueberries 2 cups milk 4 tablespoons maple syrup Preparation time: 30-35 minutes
How to prepare Amaranth with fruit
Step 1: Boil the amaranth and leave it there for about 20 minutes
Step 2: You will chop the pecans
Step 3: The apple will be washed, cleaned and diced
Step 4: Put the salt and spices together, mixing well
Step 5: Divide the amaranth into 4 portions and add to each of the spice mixture.
Step 6: Continue to put over the amaranth and nuts, dried fruits, apple and blueberries.
Step 7: Pour over all portions of milk, but also maple syrup
Porridge with quinoa and apples
Porridge (oatmeal) is a traditional dish in England, but it has become known around the world because it is versatile and easy to prepare. You can also enjoy it using quinoa beans, which can also help you stimulate lactation. Thus, due to the content of iron, amino acids and proteins, they will ensure an optimal state of health, giving you extra fiber.
Ingredients for 1 serving of Porridge with quinoa and apples
1/3 cup quinoa flakes 80 ml milk 125 ml water 3 rings of dried apples 2 teaspoons brown sugar 1/2 teaspoon cinnamon 2 teaspoons nuts (almonds, hazelnuts, pecans, etc.) optional (for serving): 1 sliced apple Time preparation: 10 minutes
How to make Porridge with quinoa and apples
Step 1: Over the dried apples and brown sugar you will add hot water. Cover them with a lid
Step 2: Quinoa flakes, milk, water and cinnamon will be boiled in a saucepan
Step 3: Let them boil for about 3 minutes
Step 4: Put the porridge in a bowl and place the dried apples and walnuts on top. You can add, if you want, a few slices of raw apple.
Mix oatmeal and quinoa with spices
The aroma of the spice mix, similar to those added to gingerbread, will surely remind us of childhood. You can also enjoy the special flavor thanks to a recipe with oatmeal and quinoa, which will only be good for a comforting and easy to prepare breakfast. The good news is that you can consume this mix at any time, including while breastfeeding, as some of its ingredients are ideal for this approach. Among them we must mention, along with oatmeal and quinoa, the following: sweet potato (It is ideal for lactation because it contains vitamin A, B, magnesium, but also vitamin C, being a natural source of carbohydrates), cinnamon or almonds.
Ingredients for 4 servings Mix oatmeal and quinoa with spices
1 cup and a half oatmeal 1/2 cup quinoa 4 cups water 2 tablespoons flax seeds 2 tablespoons brown sugar 3/4 cup grated sweet potato (raw) 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 1 teaspoon clove 1 teaspoon ground grated ginger 1/2 tablespoon coconut oil 1/3 cup raw cranberries 1/3 cup almonds / hazelnuts / pecans etc. Preparation time: 25-30 minutes
How to prepare the mixture of oatmeal and quinoa with spices
Step 1: Boil oatmeal and quinoa until they swell and soften
Step 2: While they are boiling, add brown sugar, flax seeds, sweet potato, spices, coconut oil. Stir well
Step 3: Take the mixture off the heat, let it cool a bit and distribute it in the 4 portions. Over them you will put cranberries and various types of nuts.
American pancakes with banana and oats
Pancakes are always welcome for breakfast, and if you want to turn them into a dish that will support you in your breastfeeding process, all you have to do is add a very beneficial ingredient to this purpose: oatmeal. In addition, you need to know that bananas are also good for your health (due to their mineral content, such as magnesium and potassium), while also helping you relax and have energy.
Ingredients for 2 servings of American pancakes with banana and oats
2 eggs 2 bananas 1/2 cup oatmeal 1/2 teaspoon baking powder a pinch of salt optional (for serving): maple syrup, all kinds of fruit Preparation time: 25 minutes
How to prepare American pancakes with banana and oats
Step 1: Peel the bananas and put them in the blender, along with the eggs, baking powder, salt and oatmeal
Step 2: You will need to get a homogeneous dough
Step 3: You will heat a Teflon pan
Step 4: Take a tablespoon of the dough and flatten them, forming discs, which you will leave to brown
Step 5: You can pour maple syrup over pancakes or decorate with fresh fruit.
Cakes with carrots and brewer's yeast
In addition to brewer's yeast, nuts and oatmeal (some of the best foods to stimulate lactation), the following cakes also contain carrots. They are also helpful for a nursing mother, as they are rich in beta-carotene, useful for improving lactation. Prepare these cakes whenever you want a sweet and fragrant breakfast!
Ingredients for 12 Cake with carrots and brewer's yeast
125 g white flour 125 g wholemeal flour 1 egg 1/2 teaspoon baking powder 1/2 cup oatmeal 1/2 teaspoon cinnamon 3 tablespoons sugar 1/3 cup brown sugar 1/2 cup grated carrots 1/2 cup raisins 1 / 3 cup pecans 1 teaspoon butter 1 teaspoon vanilla essence 2 tablespoons brewer's yeast 1/4 cup heated coconut oil 1 pinch salt Preparation time: 25-30 minutes
How to prepare Cakes with carrots and brewer's yeast
Step 1: Preheat the oven to 180 degrees
Step 2: Melt the butter in a saucepan and place the chopped pecans next to it. Let them brown there for 2 to 5 minutes
Step 3: Mix white flour, wholemeal flour, baking powder, salt, brewer's yeast, oatmeal, cinnamon
Step 4: Separately mix the egg, vanilla essence, coconut oil
Step 5: After they mix well, you will add carrots, raisins and pecans
Step 6: You will put together the flour-based mixture and the one with egg, but also the carrots, raisins and walnuts and you will mix well, obtaining a dough
Step 7: You will take a teaspoon of dough and place them on baking paper, flattening the dough to form discs
Step 8: Bake the cookies for about 10 minutes
French toast with baked blueberries. The perfect recipe for weekend morningsHow long are the mornings at the end of the week when you wake up at what time you want and you know you can be as lazy as you want, right ?! If you have children to leave you! Regardless of whether your friends are more naughty or very good, how about pampering them with a more special breakfast? We offer you a classic recipe, which is prepared the night before and is delicious: French Toast with blueberries!
a teaspoon of cinnamon
4 tablespoons grated brown sugar or powdered sugar
Half a teaspoon of vanilla extract
The night before, put the slices of bread in a bowl. Beat ouple with milk, add vanilla, sugar and cinnamon. Put the mixture obtained in the bowl and push the slices of bread with a fork to cover them completely in the egg. Then wrap the bowl with cling film and refrigerate overnight. The next day, heat the oven to 190 degrees. Make sure the eggs have been absorbed into the bread. Bake for 30 minutes, depending on the power of the oven. Serve warm or cold, according to your preferences, with maple syrup or a cup of vanilla ice cream!
3. Yogurt with nuts and flax seeds, another delicious and healthy idea
This healthy breakfast comes with 24 grams of protein. Not to mention the benefits it brings to the body. Here's how to prepare it!
Ingredients for walnut yogurt
- ¾ cup of Greek yogurt
- 7 chopped walnuts
- 2 teaspoons flax seeds
- Dehydrated fruits or fresh fruits, according to preferences
How to prepare this protein-rich breakfast
Mix the yogurt with the chopped walnuts and flax seeds in a bowl. Then serve the yogurt with walnuts along with some dehydrated fruit or fresh fruit. We chose to serve this breakfast with a few slices of apple and peach and pomegranate seeds. It's delicious!
5 simple recipes for breakfast
1. Frittata with sausages and arugula
This morning, an omelette for 4 people is about to make your day more beautiful, you and 3 other customers. Frittata is the Italian version, improved, some would say, of our everyday omelette. So prepare the sausages, arugula, eggs, parmesan and milk and get to work.
2. Toast sandwiches with omelet
Are you looking for new and inventive ways to serve your breakfast? Then you may be in the right place. Let's try to cook an omelet, but a little differently. We will add the omelette inside a slice of toast. We know, it may sound more complicated than it actually is. Stay with us and discover a dish that is easy to make in one morning and very tasty!
3. French toast in the oven
French toast is an ideal dish to serve for breakfast or brunch, or why not, as a dessert. It consists of bread soaked in milk and egg, then fried on the stove. Our recipe deviates a little from the rule, but rest assured that it does not taste. I baked the dish in the oven, and I added in addition flavors such as cinnamon, vanilla and maple syrup.
4. Mini tarts with cheese and spinach, without dough
How easy it is to make this recipe, you will not even imagine. And the taste is great. You only need a few basic ingredients such as eggs, spinach and cheese that you mix in a composition in which you add a little green onion and dill for taste. Add everything to a muffin tray filled with baking paper and, voila, your delicious appetizer is ready!
5. Beef pastrami sandwich
Good morning! Fancy a delicious sandwich? Start by preparing a slightly sour sauce containing mayonnaise, mustard, yogurt and lemon juice. It will become the perfect partner of a good pastrami to lick your fingers! Don't forget the pickles!
The simplest french toast recipe
French toast is one of our favorite recipes because it combines simplicity with intense taste and tender texture. It is not a diet breakfast (a portion has 446 calories), but it is a delicacy worth indulging in from time to time.
Ingredients (4 servings):
- 1 teaspoon of cinnamon
- 1/4 teaspoon ground nutmeg
- 2 tablespoons sugar
- 4 tablespoons butter
- 4 eggs
- 80 ml milk
- 1/2 teaspoon vanilla essence
- 8 slices of white, fluffy p & acircine
- 120 ml maple syrup.
Method of preparation:
- Combine cinnamon, nutmeg and sugar in a small bowl, mix a little and set aside.
Now you are convinced that you can do it very easily french toast every time you want something good!
Breakfast: six tasty and healthy ideas
Breakfast is a very important meal - it can either make or break your day. Nutritionists recommend that we opt for a high-protein breakfast, because it will reduce the craving for sweets and the habit of eating unhealthy snacks between the main meals of the day.
Quinoa pudding with currants and nuts (328 calories and 25 grams of protein).
Mix 1/3 cup boiled quinoa with ¾ cup of Greek yogurt, ¼ teaspoon vanilla essence and 1/8 teaspoon cinnamon. Put a layer of this mixture in a glass, then create a layer of nuts and currants, then another layer of quinoa yogurt. At the end, put a few nuts and currants on top.
Boiled egg sandwich (303 calories and 25 grams of protein).
Fry a slice of bread, grease it with low-fat cottage cheese or half an avocado core and then cover with a boiled egg. You will get a very full breakfast.
Sandwich with peanut butter and bananas
Grease two slices of toast with a tablespoon of peanut butter or almonds. You will get a protein intake of 20 grams.
French toast with cinnamon and yogurt (266 calories, which contains 28 grams of protein).
Soak a slice of wholemeal bread in a beaten egg. Cook the bread in a well-heated non-stick pan. After leaving it on each side for a minute and making sure that the egg is fully cooked, put the slice of bread in a plate, powder it with cinnamon and serve it with a cup of yogurt.
Omelette with mushrooms and tomatoes (256 calories and 36 grams of protein).
Beat 4 egg whites with a yolk. Put the eggs in a hot non-stick pan. Once the edges get crusty, add ½ cup of low-fat cottage cheese, ½ cup of sliced mushrooms and ½ cup of chopped tomatoes in the center of the omelet. After the eggs are cooked, fold the omelet in half and take it out of the pan.
Yogurt with flax seeds and nuts (278 calories and 24 grams of protein).
Walnuts and hazelnuts contain large amounts of Omega-3 fatty acids, which are extremely healthy for your heart. Mix ¾ cup of Greek yogurt with 7 chopped walnuts and 2 teaspoons of flax seeds. You can serve yogurt decorated with some dehydrated fruit for a portion of fiber.