Made from white flour, it is considered one of the “villains” of a healthy diet. To vary the menu, we selected recipes to replace bread for breakfast. They have more nutritious ingredients and/or that help reduce carbohydrate intake.
Crepioca: recipes to replace bread for breakfast
Ingredients
Pasta
2 eggs 2 tablespoons of hydrated tapioca 2 tablespoons of skimmed milk powder 1 pinch of salt
Savory Filling Option
2 tablespoons of grated white cheese 1 slice of tomato 1 pinch of oregano
Sweet Filling Option
3 teaspoons of sugar-free strawberry jam sliced almonds, lightly toasted
Method of preparation
In a container, mix all ingredients until you obtain a homogeneous dough. Heat a medium frying pan over low heat, greased with a little olive oil, and add a portion of the dough, covering the entire bottom. Wait for the dough to firm up and then turn it over to brown the other side.
Savory Filling Option
Add the filling to half of the crepioca and fold the other half, covering the filling.
Sweet Filling Option
Add the filling to half of the crepioca and fold the other half, covering the filling.
Source: Nestlé
Tapioca omelet
Ingredients
2 eggs 1 tablespoon (soup) tapioca starch 1 teaspoon (tea) baking powder 1 tablespoon (soup) unsalted butter at room temperature salt to taste sautéed chopped cabbage (optional)
Preparation method – recipes to replace bread for breakfast
Separate the egg whites from the yolk, beat the egg whites, add the tapioca starch, salt, butter and sautéed cabbage. Beat again so that everything mixes very well, add the yeast and mix gently. Heat a non-stick frying pan and pour in a ladle of the omelet. Brown on both sides over low heat.
Source: Natureba Recipe
Fit banana pancake: recipes to replace bread for breakfast
Ingredients
1 banana 2 tablespoons of oats 1 tablespoon of 100% cocoa powder 2 eggs
Method of preparation
Mash the banana and then place it in a deep container. Beat the eggs with the banana with a fork, then add the oats and cocoa. Beat everything with a fork and then place it in a greased, non-stick frying pan. Bring to a boil, cover the pan and turn over after browning.
Source: Tudo Gostoso
Oat Skillet Bread
Ingredients
1 egg 2 tablespoons oat flour 1 pinch of salt
Method of preparation
In a bowl or in a blender, beat the egg with the oats and salt until you get a homogeneous mixture. If it is too thick, add 1 to 2 tablespoons of water. Place the frying pan, non-stick or greased with drops of oil, over medium heat and, when it is hot, add the mixture. Leave for 2 minutes or until the bottom leaves and the dough is slightly firm. Flip and wait for it to brown on the other side too, in less than 1 minute. You can fill it however you prefer at the moment.
Source: Tudo Recipes
Wholemeal wrap: recipes to replace bread for breakfast
Ingredients
1 cup wholemeal flour 1/3 cup water 1 egg white salt to taste
Method of preparation
Mix all the ingredients with your hands. Knead well until it becomes a smooth dough. Place the dough on a clean, floured counter. Shape it into a ball, cover with a cloth and let it rest for 20 minutes. Then, divide the dough into smaller portions, no more than five. Flour a straight surface and roll out the dough portions with a rolling pin. Leave the dough very smooth and heat quickly in a non-stick frying pan. If you want to roll the dough, don’t let it brown too much. Fill as you prefer. Tip: lettuce with turkey breast pâté.
Source: Natureba Recipe
Fit frying pan cheese bread
Ingredients
1 egg 1 heaping tablespoon of tapioca starch 1 tablespoon of cottage cheese (or light cream cheese) 1 tablespoon of water 1 pinch of salt Optional: 1/2 tablespoon of golden flaxseed flour or brown
Preparation method – recipes to replace bread for breakfast
In a bowl or any other container, mix everything with a fork or whisk until smooth. In a Teflon frying pan, spread the mixture. When it starts to come apart, fold it into a crepe. Then fold again if you prefer. Let it brown well on both sides and that’s it. Spice it up as you wish, using fine herbs or seasonings of your choice.
Source: sent by Rodrigo Magalhães to Ana Maria Brogui
Low carb bread
Ingredients
1 egg 1 tablespoon of oats or almond flour or coconut flour 1 teaspoon of chemical yeast 1 tablespoon of natural yogurt or milk herbs to taste (optional) 1 pinch of sea salt
Method of preparation
Mix everything in a container. Place in the microwave or non-stick frying pan for 2 minutes. If you want, you can then put it in the toaster to crisp it up.
Source: Nutritionist Adriana Lauffer
Natural yogurt with honey, oats and strawberries
Ingredients
1 pot of natural yogurt 1 tablespoon of rolled oats 1/2 teaspoon of chia seeds 1/2 cup of sliced strawberries 1 unit of coarsely chopped Brazil nuts
Method of preparation
In a container, mix the yogurt with the oats and chia seeds. In a container with a lid, place half of the yogurt mixture, distribute the sliced strawberries, cover with the other part of the mixture and sprinkle with Brazil nuts. Refrigerate until ready to serve.
Source: CyberCook
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