A nutritious, complete, healthy breakfast is the basis of proper nutrition and a necessary element of successful weight loss. If you choose the right dishes and make your diet varied, then the extra pounds will begin to go away without problems, and throughout the day you will have enough energy not only for your usual activities, but also in the event of planned physical activity.
But breakfast must be balanced. This is due to the fact that there are categories of foods that are not recommended for consumption in the morning, since satiety after them quickly passes and a person who is losing weight wants to snack on something again.
Good for your figure
Slender morning
It turns out that in order to stay slim, it is important not only to do morning exercises, but also to have a proper breakfast. Let's figure out which breakfasts will fill you up, but won't lead to weight gain.
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You can't go hungry!
Even if you want to lose weight and are trying to “save” every calorie, you shouldn’t give up breakfast. The absence of a morning meal can cause uncontrollable “eating”, which, as a rule, manifests itself in the evening. This is due to the fact that for the smooth operation of the appetite control system, certain intervals between meals are important, in particular at night - about 10-12 hours. If it increases, the level of the hormone ghrelin in the stomach increases, which provokes a decrease in metabolic rate and increases the feeling of hunger. Therefore, those who ignore breakfast, as a rule, make up for lost time at lunch and before bed, and this will certainly affect their figure. But by starting to eat breakfast and controlling the calorie content of what you eat during the day, you can lose an average of 4–5 kg per month, depending on your initial weight.
Food in balance
For breakfast to benefit your health and figure, your table must contain dishes containing complex carbohydrates, the right fats and proteins. In this case, you will receive the necessary building material for cells, vitamins, energy, and a feeling of satiety.
In addition, breakfast is a good reason to treat yourself to a bar of chocolate or other high-calorie treat. This is due to the fact that in the morning the pancreas works at full strength, and after four o’clock in the afternoon its activity begins to decrease. So sweets eaten in the evening will go straight to fat reserves. However, you should not think that you can eat as much high-calorie food as you like for breakfast. Your favorite sweets should account for no more than 120–150 kcal.
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Porridge or muesli?
Porridge will fill you up perfectly in the morning and will not lead to excess weight gain, but only if it is cooked correctly. To prepare healthy porridge, you will need cereal, water, some nuts or seeds, which are added when the porridge is already in the plate, and, of course, time. The fact is that instant cereals are instantly absorbed by the body and lead to a sharp jump in blood sugar levels. In response to this, the body produces insulin. And high levels of this hormone can cause many health problems, including excess weight, atherosclerosis, and diabetes.
As for muesli, they also cannot be definitely called healthy.
On the one hand, the basis of muesli is whole grain flakes, which are a source of healthy carbohydrates. On the other hand, muesli often contains high-calorie additives. These include refined sugar and other sweeteners. Fast carbohydrates contained in sugar can lead to impaired carbohydrate metabolism, and in the long term – to excess weight.
Interesting
The main ally of a sound sleep is a proper breakfast. It restores the appetite control system and prevents evening gluttons - after all, you are unlikely to be able to fall asleep on a full stomach! Breakfast should simultaneously include proteins (meat, poultry, fish, eggs), carbohydrates and fiber (whole grain cereals, vegetables, fruits, as well as healthy fats (olive oil, nuts).
Healthy Breakfast Dishes
- Omelette . Complete it with a salad of fresh vegetables dressed with olive oil.
- Porridge . But only the real one, not the “fast” one. And no more than 150 g if you are overweight.
- Sandwich . With boiled chicken breast, fish or vegetables.
- Low-fat cottage cheese . With herbs and nuts.
- A piece of chocolate, marmalade or marshmallow . But only a little and only as an addition to the main dish.
Why is it important to have a healthy breakfast?
Everyone has heard more than once that breakfast is the most important meal of the day.
The body has just woken up and needs enough calories to have enough energy for a productive day. Having done a warm-up in the morning, you need to move on to eating. However, a healthy breakfast looks different for each type of activity . Proper nutrition for weight loss and general well-being of a person plays an important role in his life cycle.
Healthy breakfasts for every day provide proper nutrition and health
For example, for students and office workers who pay a lot of attention to mental activity, food with a sufficient amount of glucose is very important. This includes muesli, cheesecakes, cottage cheese, jam or chocolate.
When it comes to athletes, they need a different approach when choosing breakfast foods. For example, eat chicken breast and bran bread. They will help you get enough before the work day.
For example, for students and office workers who pay a lot of attention to mental activity, food with a sufficient amount of glucose is very important.
Do not forget about the healthfulness of drinks, as they are included in breakfast options with proper nutrition. Many people prefer to drink coffee in the morning. However, there is an important factor that needs to be adhered to. The drink should be exclusively brewed, and not instant, because it tastes better and is less harmful.
When choosing tea, nutritionists recommend paying attention to black rather than green. It has a lot of vitamins. As an option, they also use juices, which should be freshly squeezed due to a greater number of beneficial vitamins and the absence of dyes.
Note! There are a number of foods that should be excluded from your morning meal. This includes instant breakfasts, which contain much less nutrients than the manufacturer claims. Most are simply lost during cooking. You should also avoid sausage; you will only feel full for a few hours. Foods high in fat are not considered healthy for breakfast.
No extra calories
Making sandwiches
The creation of the sandwich, like any other self-respecting dish, was not without a legend.
It is generally accepted that the English version of sandwiches, where the filling is between two pieces of bread, was invented by John Montagu, a diplomat and gambler. He spent a lot of time playing cards, ate right after them and, in order not to get his hands dirty, covered the fatty ham with a second piece of bread. Montagu bore the title Earl of Sandwich, and the dish was named after him.
In fact, everything was a little different. The Earl of Sandwich really existed, but he was not a gambler. He lived in rather cramped circumstances, was always in need of money and worked very hard: he was a Lord of the Admiralty (Minister of the Navy) and later Foreign Secretary. Workaholism and eternal economy led to the fact that John Montague ate mainly sandwiches. Whether he covered them with a second piece of bread or not is unknown.
Nowadays, the sandwich is no less popular a snack than in Montague's time. It's fast, nutritious, simple, economical. True, many are sure that it is not suitable for those who watch their figure. But these are all prejudices. The sandwich may well be healthy and low-calorie.
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Principles of a proper sandwich
- If the bread is whole grain. And even better, dried in a toaster or in a frying pan without oil, or slightly stale.
- It is better not to take bread with nuts and seeds; although it is tastier, it is higher in calories. But with bran it’s just the same.
- We steam meat and poultry or take it baked without oil and mayonnaise.
- Sauces: yogurt, kefir, mustard, adjika.
- Lots of greens and vegetables - they will fill the stomach, so it will be easier to eat such a sandwich, and the vegetable filling contains very few calories.
- Add spicy greens to the sandwich, they create a rich taste and contain many vitamins and nutrients, thanks to which the body receives the necessary elements
Recipes
Sandwich with tuna or salmon
8 slices of rye bread, 1 can of canned tuna (you can take canned salmon), 1 cucumber, 2 tbsp. spoons of yogurt, ½ teaspoon of wasabi paste, 2 handfuls of arugula, salt and pepper.
Remove the fish from the jar and mash with a fork, adding a little juice. Peel the cucumber and finely chop it or grate it on a coarse grater. Mix cucumber and fish, add some yogurt and wasabi to create a creamy filling.
Dry the bread in the oven or in a dry frying pan, spread the filling on 4 pieces, place arugula on top, cover with the remaining pieces. You can add cucumbers and tomatoes.
Bean sandwich
4 whole grain rolls or 8 slices of bread, 1 can of canned white or red beans, ½ bunch of fresh cilantro, 100 g feta cheese, salt, pepper, olive oil.
Remove the beans from the jar and drain the water, chop the cilantro, mix with the beans and puree in a blender, adding the juice from the beans to obtain a delicate creamy consistency.
Cut the buns and dry them in a dry frying pan or in the oven at low temperature. You can sprinkle with olive oil. Finely chop the cheese. Generously spread one half of each bun with bean paste. Sprinkle with cheese. You can add greens or lettuce leaves. Cover the filling with the other half of the bun and heat the sandwiches in the oven for 2 minutes.
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The healthiest breakfasts for weight loss (recipes with photos)
It is very important for lovers of proper nutrition to have balanced and healthy breakfasts for weight loss. Recipes with photos will help you see what can happen in the end, and it will be easier for a person to choose the right dish for himself.
The healthiest breakfasts are considered to be those full of fresh vegetables and fruits.
They usually come in the form of salads:
- only fruit, with various types of fruit and dressings in the form of juice, yogurt or kefir;
- only vegetable ones, which consist of vegetables, with dressings in the form of sunflower or olive oil, sour cream;
- salad mixes - include both fruits and vegetables, add cheese and cereal flakes.
Smoothies have always been a very healthy breakfast option.
For example, you can prepare a kefir-apple smoothie:
- chop any apple (with a blender or grater);
- mix chopped apple with low-fat kefir;
- as an option, add a little cinnamon or thyme;
- The entire mixture is whipped in a blender, which will ultimately give 2 full servings for breakfast.
For cottage cheese lovers, you can cook it with eggs and herbs. The recipe is quite simple: you need 1 hard-boiled egg, 3 tbsp. l greens (any desired), fresh cottage cheese and unsweetened yogurt or low-fat kefir. Chop the greens and mix with cottage cheese, mix the mixture with the chopped egg. Add kefir or yogurt to this mixture and stir until smooth.
Alternatively, you can also grind everything in a blender, which will give you breakfast in the form of a cream soup.
Cheerful start
Maybe coffee?
The invigorating drink has many fans, but there are also plenty of critics. Let's try to figure out how to drink coffee so that it does not harm your health.
Know the norm!
You can drink no more than 4 cups of medium-strength coffee without harm to your health. Otherwise, you will have stomach problems. The fact is that the invigorating drink oxidizes all cells of the body, including increasing the acidity of gastric juice. Over time, increased acidity of gastric juice can cause gastritis, enteritis and other diseases of the gastrointestinal tract.
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Only after eating!
At least half an hour should pass between meals and the first cup of coffee. Instantly increasing the acidity of gastric juice, caffeine interferes with the absorption of B vitamins. This means that those who are used to starting the day with a cup of coffee are often characterized by increased irritability, do not tolerate stress well and suffer from insomnia, because B vitamins are necessary for the normal functioning of the nervous system.
Take it with water
This will help replenish the lack of fluid and get rid of the apathy that often replaces vigor after a cup of coffee. The fact is that coffee constricts blood vessels, increasing blood pressure - it is due to this that a feeling of vigor is achieved. In addition, the vasoconstrictor effect leads to increased fluid excretion, so frequent trips to the toilet after visiting a coffee shop are inevitable.
However, this process lasts no more than half an hour, and then the vessels dilate and drowsiness appears.
Click to enlarge
Is it possible to lose weight by eating the right breakfasts?
Interesting fact! Very often, girls and people who want to improve their metabolism look for breakfast (with proper nutrition) for weight loss. The answer to this question is quite simple. Healthy food helps the body in every possible way, metabolism is improved, in which fat accumulation does not occur.
Since breakfasts often include a lot of fresh fruits and proteins, this has a positive effect on the body; within a week you can notice weight loss and the person will begin to feel better. Sleep improves, you have more energy and more strength to perform your daily duties.
Therefore, to lose weight, you need to know how to prepare healthy breakfasts for every day. It is better to combine proper nutrition with sports activities, so the extra pounds will go away faster.
From all over the world
World breakfast
Tired of regular breakfasts? Try to cook dishes that people like to eat in the morning in different countries.
Shakshuka - Jewish breakfast
1 onion, 2 tomatoes, 2 eggs, 1 red bell pepper, vegetable oil for frying, salt, pepper to taste.
Fry finely chopped onion for 3 minutes, add tomatoes and sweet red pepper, also finely chopped. Peel the tomatoes well beforehand, but you can also use unpeeled ones. Simmer the vegetables along with the onion for another 10 minutes, add salt and pepper. After this, use a spoon to make two small indentations in the resulting vegetable mass in the frying pan. Pour in 2 eggs and add spices again. When the eggs are fried, remove the pan from the heat and sprinkle the bright red eggs with fresh herbs.
Oatmeal with nuts and raisins - English breakfast
1 cup oatmeal, 1 cup water, 1 cup milk, ⅓ cup finely chopped dried fruits, 2 tbsp. spoons of chopped nuts, 1 tbsp. spoon of butter, salt, sugar.
Pour oatmeal into boiling water, add salt and sugar, cook for 7 minutes. Pour in hot milk and cook for another 5 minutes. A couple of minutes before removing from heat, add raisins or other dried fruits, previously soaked, to the porridge - apples, prunes. Add nuts to the finished porridge and garnish with fresh fruit - apple, pear or peach slices. You can add bran - this will make the porridge more satisfying and healthy.
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Simple and delicious!
Frying eggs
Scrambled eggs for breakfast is a classic of the genre. True, many are wary of this dish, believing that eggs are responsible for increasing the level of bad cholesterol in the blood.
However, these fears are in vain - eggs have long been rehabilitated by nutritionists. Experts have calculated that people with normal blood cholesterol levels can eat 5-6 eggs a week without any harm to their health. Animal fats are indeed present in eggs, but egg yolks also contain another substance - choline, which cleans blood vessels from atherosclerotic plaques, neutralizing the harmful effects of fats.
In the extensive vitamin composition of egg yolks, only ascorbic acid is missing, but they contain a lot of vitamin E, D, A and contain almost all the microelements necessary for the body, and egg white is considered the most complete of all proteins. It is absorbed by the body by 95% and contains all the essential amino acids that are necessary for the smooth functioning of the immune system.
And if so, there is no need to give up scrambled eggs for breakfast. The simplest option is fried eggs. This dish is easy to prepare; you don’t need to beat, stir or cook anything in the oven. You only need one thing: not to damage the eyes. Therefore, you need to break the eggs with the blunt side of the knife and very carefully, releasing them into the frying pan with care, lowering the shells as low as possible. Fry the fried eggs for about 5 minutes in a well-heated, but not hot frying pan.
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Recipes
Country-style scrambled eggs
2 eggs, half an onion, 4 champignons, 1 potato, several slices of bacon, 1 tomato, salt, pepper, dill.
Cut the bacon and fry it along with the chopped onion and champignon caps, cut into 4 pieces.
Boil the potatoes, cut into slices, lightly fry in a separate frying pan and add to the bacon. Add chopped tomatoes to the mixture and simmer lightly. Beat in the eggs, salt and pepper. Garnish the finished scrambled eggs with fresh dill.
Fried egg with peas
6 eggs, 3 tbsp. spoons of peas, 1 tomato, a bunch of arugula.
Carefully break the eggs into a small bowl. Do this very carefully so that the yolk remains intact. Pour the eggs into the hot frying pan, lifting the pan slightly by the handle and spreading the whites over the surface. Add young peas to the liquid white without damaging the yolk. Add salt to taste. Cook the scrambled eggs over medium heat for 2-3 minutes. As soon as the whites turn white, remove the pan from the stove, making sure that the yolk remains runny.
Place arugula leaves on a plate and place scrambled eggs on top. Garnish with tomato slices and drizzle with olive oil.
Texas scrambled eggs
1 red onion, 100 g bell pepper, 100 g cherry tomatoes, 3 cloves garlic, 200 g beef, 150 g smoked sausage, 5 eggs, cilantro, parsley, green onions to taste.
Cut the onion into half rings, cherry tomatoes - in half, bell pepper - into cubes, chop the garlic.
Place the garlic in a preheated frying pan and fry for 2 minutes, then add the onions, tomatoes and peppers and cook over high heat for a few minutes, add salt and pepper. Separately, fry the beef and chopped sausage. Add the meat ingredients to the vegetables, fry for a couple of minutes, stirring constantly. Crack the eggs into the pan and reduce the heat to medium. Bring the scrambled eggs to readiness, remove from heat, add salt and pepper. Decorate the finished dish with herbs.
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Useful properties of cereals:
- sodium, potassium content;
- has a drainage effect;
- high protein content;
- reduces the risk of developing anemia;
- recommended for inclusion in the diet for poisoning.
When the question arises of what to replace oatmeal with, rice will be a worthy alternative. Suitable not only for the first meal, but also for lunch or as a replenishment of energy after a workout in the gym.
Corn
Nutritious and dietary breakfast porridge made from corn grits has one drawback - it takes a long time to prepare. However, this does not make corn porridge any less healthy:
- contains a large amount of iron, silicon, amino acids, fiber;
- promotes the removal of waste and toxins;
- cleanses the intestines and gallbladder;
- improves the immune system;
- reduces stress levels;
- prevents fermentation processes in the gastrointestinal tract.
Couscous
Couscous is a processed product. It is prepared from different types of cereals - rice, barley, semolina. It has a rich taste and crumbly structure. In addition to culinary benefits, it has a number of useful properties:
- abundance of microelements: iron, zinc, manganese, copper, magnesium, potassium, zinc;
- contains a group of vitamins B;
- stabilizes the functioning of the central nervous system;
- has a medium glycemic index, which makes the cereal accessible to diabetics;
- stabilizes cholesterol;
- increases hemoglobin (useful for anemia).
Most often, couscous is served as a side dish for meat or fish. However, couscous porridge with fruit or dried fruits and nuts for breakfast will surprise even sophisticated gourmets.
Jachka
Barley groats are made from barley, which makes the ingredient similar to pearl barley. Differences in the degree of processing - barley grains are not completely cleaned. When prepared correctly, barley porridge becomes a godsend for those losing weight.
Useful qualities of cereals:
- high protein content, which is appreciated by vegetarians;
- abundance of vitamins, microelements: potassium, magnesium, calcium, iron, selenium, silicon, manganese;
- strengthens the cardiac system;
- stabilizes the activity of the gastrointestinal tract;
- promotes the growth of hair, bones, teeth, nails;
- restores blood circulation;
- Recommended for the diet of older people.
Millet
Compared to other cereals, millet is not inferior in beneficial properties to buckwheat or rice. Pumpkin porridge made from millet, cooked with milk in a slow cooker or on the stove, claims to be the most delicious! The benefits are no less impressive:
- improves hematopoiesis;
- improves the functioning of the intestines and stomach;
- stabilizes blood pressure;
- strengthens nails and hair;
- calcium strengthens teeth and gives strength to bones;
- preventive action against vitamin deficiency;
- used for constipation and diarrhea.
Pearl barley
Aromatic pearl barley porridge for breakfast is considered especially healthy due to the abundance of phosphorus in the cereal (hulled barley). The cooking process takes about an hour. Increases in volume up to 6 times, which makes the final calorie content of the dish minimal.
The kids will love it!
For those with a sweet tooth
No one should go without breakfast - neither adults, nor especially children. But not every child eats morning oatmeal with appetite.
There is no need to force your child to eat breakfast, nutritionists say. There is little benefit from food that has been shoved in by force. We need to figure out the reasons why he doesn't want to eat.
For example, a child may refuse breakfast simply because he did not get enough sleep. From the moment you get up until breakfast, at least half an hour should pass, during which all body systems will begin to function at full capacity. Then interest in breakfast will appear.
Sometimes a child does not want to have breakfast because he is not hungry. Most likely, it was not a matter of poor appetite, but that his dinner was too late. Therefore, the last meal before bed - a very light one, such as a glass of kefir - should be no later than half an hour before going to bed, and dinner - even earlier.
Often a child refuses to eat in the morning for a very banal reason - it doesn’t taste good. He doesn't like the dishes you cook. Of course, you don’t have to follow his lead and make sandwiches with ketchup. But you can cook another porridge instead of your unloved oatmeal. And add jam or fruit to the cottage cheese for taste. Shall we learn new recipes?
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Recipes
Cheesecakes with sour cream
500 g cottage cheese 9% fat, 1.5 tbsp. spoons of sugar, 2 tbsp. spoons of flour, 1 egg, vanillin, salt, vegetable oil, powdered sugar.
Mix cottage cheese, eggs, sugar and flour, add vanillin. Make cheesecakes and fry in a large amount of hot vegetable oil. Sprinkle the finished cheesecakes with powdered sugar.
Lazy dumplings
500 g cottage cheese, 2 tbsp. tablespoons flour, 50 g sugar, 2 eggs, 500 g sour cream, 300 g apricots or peaches (canned), 1 tbsp. spoon of honey, vanilla pod.
Slowly heat 1 tbsp. spoon of sugar in a frying pan so that the sugar turns into caramel. Place pieces of peaches or apricots in a frying pan, add honey and a couple of drops of water and cook over medium heat for several minutes.
Mix cottage cheese with flour, add the remaining sugar and seeds from the vanilla pod. Stir.
Make a sausage from the curd mass, cut it into dumplings and boil in hot water for 2-3 minutes. Then heat 500 g of sour cream in a separate saucepan.
Transfer dumplings from water to sour cream and simmer for 10 minutes. Place the dumplings on a plate. Place apricots on top of the dumplings.
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Cottage cheese casserole
600 g cottage cheese, 3 tbsp. spoons of sugar, 5 yolks, 50 g semolina, 350 g sour cream, 150 g raisins, vanillin on the tip of a knife.
Soak the raisins in warm water for 5-10 minutes. Mix cottage cheese and sugar until smooth, add yolks, semolina and flour, and then vanillin, sour cream and raisins.
Pour the batter into the pan and bake for 25 minutes.
Cherry dumplings with ice cream
500 g flour, 2 cups water, 1.5 cups sugar, 2 eggs, cinnamon, vanilla, frozen cherries for filling, 2 tbsp. spoons of ice cream.
Cover the cherries with sugar, add a little cinnamon and vanilla sugar, and leave for about an hour.
To prepare the dough, break eggs into flour, add a glass of sugar and water. Knead the dough and leave for 20 minutes under the film.
Roll out the dough, cut circles out of it, put the filling in each, and pinch the edges tightly.
Boil dumplings with cherries in water until tender, place on a plate, garnish with a scoop of ice cream, cherries and mint.
Hastily
Start your day with a smoothie!
Is it difficult to swallow even a spoonful of healthy porridge or a piece of omelette in the morning? Perhaps a liquid smoothie will seem more attractive. In addition, this is a great option for those who do not have time to prepare a full breakfast.
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From oatmeal
The kids haven't finished their oatmeal? The next day, use the leftovers to make a smoothie. Put the porridge in a blender, add any fruits, berries and add juice - in 20 seconds you will have a healthy and tasty breakfast. By the way, smoothies can be made from raw oatmeal. Just take small oatmeal, it is also called quick oatmeal, pour in more liquid and let it brew for a couple of minutes. It is so simple!
For a serving of smoothie you will need 1 cup of ready-made oatmeal. The rest of the ingredients are your choice:
- For banana smoothie : 1 banana and 2/3 cup orange juice.
- For strawberry smoothie : 10 strawberries (can be frozen) and 100 ml of milk.
- For pear smoothie : 2 pears and 150 ml apple juice.
Making oatmeal smoothies is very easy. Simply put all ingredients in a blender and blend until smooth. If the smoothie is too thick, add a little more juice or milk. Taste, you may want to add sugar.
From vegetables
- From cucumber with lime and mint : 500 g cucumbers, 1 lime or lemon, 2 teaspoons honey, 25 g fresh mint.
Wash the cucumbers and peel them if necessary. Spread the cucumber halves with honey. Squeeze the juice from the lime. Place cucumbers and mint leaves in a blender, add juice and chop. Place the cucumber smoothie in the refrigerator for a few minutes.
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- From pumpkin : 400 g of pumpkin pulp (it needs to be softened in the microwave or steamed in the oven), half a grapefruit, half a lemon, 1 teaspoon of cinnamon, 2 teaspoons of honey.
Cut the pumpkin into small cubes. Divide the citrus fruits into wedges. Load the prepared ingredients into the blender bowl, add honey and cinnamon there. Grind.
- From carrots : 1 carrot, 1 apple, 1 bunch of parsley, 2-3 lettuce leaves.
Peel the carrots and cut into pieces, also peel the apple, remove the seeds and cut. Place all ingredients in a blender and blend together with parsley and lettuce.
