Fritatta.

 This is a variant for Italian s omelet is my favourite. Here is all harmonically, balanced, that the best variant for healthy breakfast is hard to come up.

361 kcal.

PFC 20.5/26.5/7.5

For one portion are 2 eggs, 30 gr sweet red pepper, 50 gr of broccoli, 20 gr onion white, 10 gr cheese Parmesan, 50 ml. almond milk, pinch for sea salt, pepper by taste, pinch for Italian herbs, 3 twigs for petroselinum, or other green, 10 ml. of olive oil.

Onion shred on rings, chop pepper ,like straws, broccoli separate on inflorescences. In pan add oil, add onion, pepper, slightly fry within 2 min, add broccoli and infuse min not mixing. Shake eggs with milk, cheese, spices. Add in vegetables, close lid, and cook on weak fire for ten min, or bake in oven. Ready frittata sprinkle a chopped green.

Lazy vareniks.

Ideal and more dietic alternative for fried cheesecakes.

163 kkal.

PFC 17.5/6,5/7.5

For 2 portions are 200 gr 5 perc. curd, 2 eggs quail , 10 gr of tapis starch, 1/2 tea.sp. psyllium, 1/2 pod for vanilla, pinch for sea salt, 15 gr of sweetener erythotrope   or other sweetener.

Curd mix in eggs, add sweetener, psyllium, starch ,sea salt, half of pods seeds of vanilla.Mix good.Form balls, in pot water lead till boiling, in boiling water put balls, cook 5 min, serve with berries and Crete yogurt.

And in you wish you can add chopped green and form not sweet vareniks\i without sweetener.

Bread of green buckwheat.

For one loaf are 415 kcal, PFC 15/5/75

For two loafs small are take 220 gr of green buckwheat, 120 ml. of water, ten gr.seeds of flax, sea salt by taste, pinch for caraway. pinch for coriander.

Wash buckwheat, add water, infuse for night. Wash buckwheat in clean water , filter. Ready buckwheat put in blender, add water, other ingredients, shake till one mass, ready mass add in forms, close a towel and infuse till a self fermenting for 15 hours in warm place. And more keeping in warm,thus a more longer keep a pastry ,and more porous will be pastry structure. When pastry will ready, put his in cold oven and bake for hour.

Whole grain bread.

For one loaf are 825 kcal.

PFC 33/19/125 

200 gr of whole grain flour, 200 ml. kefir on room s temperature, 1/2 tea.sp. soda , sea salt by taste, ten gr for grinded seeds of flax, ten gr sesame, 1/2 tea.sp chopped coriander, caraway, or other favourite spices.

To kefir add salt, soda,  mix good. Add flour,seeds, spices. Form pastry, form loaf, and in a few places cut her on top. Sprinkle with seeds, bake in warmed till 180 C in oven for 35 min.