Properly selected breakfast can be the first step to reducing the level of "bad" cholesterol and improving the condition of the cardiovascular system. About it writes Eating Well.
One of the most useful breakfasts, according to nutritionists, is quinoa. It is a whole grain that contains all nine essential amino acids, as well as rich in complex carbohydrates and fiber, which helps to cleanse the vessels.
Kinoaa is easy to prepare - in just 15 minutes. It can be made as sweet (with apples, honey and cinnamon) and salty (with egg or vegetables). It is important that this product contains not only a complete protein, but also useful fats, especially if you add nuts or seeds to the dish.
One bowl is the perfect combination of proteins, fiber and fat
A simple recipe that experts advise:
Ingredients (on 2 portions):
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Kinoa - ½ cup (dry)
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water or vegetable milk - 1 cup
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apples - 1-2 pcs.
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Honey or maple syrup - 1-2 tsp.
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cinnamon - ½ teaspoon.
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nuts (walnuts, almonds) - a handful
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Raisins or cranberries - 1-2 centuries. l.
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Chia or flax seeds - 1 tsp.
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A pinch of salt
How to cook:
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Finish and cook in water or milk with a pinch of salt - about 15 minutes.
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Cut the apples and, if desired, slightly simmer with cinnamon and honey.
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In a deep bowl, mix ready -made quinoa, apples, nuts, raisins, seeds. Pour honey or syrup.
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The dish can be eaten hot or chilled. It goes well with a spoonful of yogurt.
Benefit to the body:
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Protein: One serving contains about 12 g of protein, which is a good start for the day.
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Cell: helps to reduce "bad" cholesterol (LDL).
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Monounsaturated fats: reduce the risk of cardiovascular disease.
This combination makes breakfast not only delicious and nutritious, but also really useful for the prevention of heart disease. Regular consumption of quinoa is a step to a stable level of cholesterol and healthy vessels.
