A meal of tea with milk, oat biscuits, cheese, an egg, and vegetables is a great breakfast choice, providing a variety of essential nutrients. Oats offer fiber that aids digestion and promotes a feeling of fullness, while eggs contain high-quality proteins. Cheese supplies the body with calcium, and vegetables provide essential vitamins and minerals. Additionally, tea with milk contributes to bone health due to its calcium content. With these ingredients, you can enjoy a delicious and nutritious breakfast that supports your overall health.

Tea with Milk and an Omelet Sandwich – A Balanced and Healthy Meal

Oat Biscuits

Ingredients:

• 8 tablespoons oats
• 1 cup bran flour
• ¼ cup flour
• 1 egg
• 1 teaspoon vanilla
• 2 teaspoons corn oil
• 1 teaspoon baking powder
• 2 teaspoons ground cinnamon
• ½ cup diet sugar
• ½ cup skimmed milk

Preparation Method:

Preparing the Dry Ingredients:

In a large bowl, sift the oats, bran flour, flour, baking powder, cinnamon, and sugar. Mix well to ensure a uniform blend.

Preparing the Wet Ingredients:

In a separate small bowl, crack the egg and add the corn oil and vanilla. Use a whisk or fork to mix them well until fully combined.

Combining the Ingredients:

Pour the wet mixture into the dry ingredients. Use a wooden spoon or spatula to gently mix them together until a soft dough forms. If the dough is too dry, you can add a teaspoon of milk.

Shaping the Biscuits:

Line a baking tray with parchment paper to prevent sticking. Using a tablespoon, shape small discs of dough and place them on the parchment paper, leaving enough space between each one.

Baking the Biscuits:

Preheat the oven to a low temperature (about 180°C). Place the tray in the oven and bake for 15 to 20 minutes, or until the biscuits turn golden and are fully baked. To check for doneness, insert a wooden skewer; if it comes out clean, the biscuits are ready.

Cooling the Biscuits:

Once done, remove the tray from the oven and let the biscuits cool slightly before transferring them to a wire rack to cool completely. Enjoy them with tea or as a healthy snack!

How to Make Tea with Milk

Ingredients:

• 2 cups water
• 2 teaspoons tea (black tea or green tea, as preferred)
• 1 cup milk (whole or skimmed)
• 2 teaspoons sugar (adjust to taste)
• A pinch of cinnamon (optional)

Preparation Method:

Boiling the Water:
In a medium-sized pot, pour 2 cups of water and place it over medium heat. Wait until the water starts to boil.

Brewing the Tea:
Once the water reaches a boil, add 2 teaspoons of tea. Let it steep for 3 to 5 minutes, depending on how strong you like your tea.

Straining the Tea:
Use a strainer to remove the tea leaves and return the filtered tea to the pot.

Adding Milk and Sugar:
Pour 1 cup of milk into the strained tea, then add sugar to taste. If desired, add a pinch of cinnamon for extra flavor.

Boiling Again:
Let the mixture heat up again until it just starts to boil. Be sure to watch it closely to prevent over-boiling.

Serving:
Once the tea reaches a boil, remove it from the heat. Pour it into cups and serve hot. Enjoy its comforting taste with your meal.

How to Make Boiled Eggs

Ingredients:

• 2-4 eggs (as needed)
• Enough water to fully cover the eggs
• A pinch of salt (optional)

Preparation Method:

Preparing the Eggs:
Place the eggs in a pot and fill it with enough water to cover them completely. Ensure the eggs are not cracked.

Adding Salt (Optional):
Add a pinch of salt to the water, as this helps reduce the chances of cracking during cooking.

Boiling the Water:
Put the pot over high heat and let it boil until air bubbles begin to form.

Reducing the Heat:
Once the water starts boiling, lower the heat to medium. Cover the pot to speed up the cooking process.

Cooking the Eggs:
Let the eggs boil for 9 to 12 minutes, depending on your desired doneness (9 minutes for soft-boiled, 12 minutes for hard-boiled).

Cooling the Eggs:
After the cooking time is up, remove the pot from the heat and place the eggs in a bowl of cold water or under running cold water for 5 minutes. This makes peeling easier.

Peeling the Eggs:
Once cooled, gently peel the eggs and enjoy them as a protein-rich meal.

Note:
Boiled eggs can be eaten on their own, with a pinch of salt and pepper, or paired with tea with milk for a complete and healthy breakfast.

Ingredient Substitutions

• Replacing Sugar with Honey: You can substitute sugar with honey for a natural sweetness and added health benefits.
• Using Almond Milk: Almond milk is a great alternative to regular milk, especially for those with lactose intolerance.

Additional Tips for Preparing the Recipe

• How to Store Biscuits: Oat biscuits can be stored in an airtight container at room temperature for up to a week. To keep them fresh, place a piece of whole wheat bread inside the container.
• Tea Garnishing Suggestions: Different flavors can be added to tea, such as a pinch of cardamom or ginger, for a unique taste. You can also use condensed milk or cream to make the tea richer.

Answering Frequently Asked Questions

What are the benefits of eating oats for breakfast?
Oats contain soluble fiber that helps lower cholesterol levels and promote heart health.

Can this meal be eaten as a snack?
Yes, it can be enjoyed as a healthy and nutritious snack at any time of the day.

How can the recipe be modified for a specific diet (such as keto or vegan)?
Egg alternatives like flaxseeds or plant-based protein powder can be used for a vegan recipe, while almond flour can replace regular flour for a keto-friendly version.

What are the best ways to serve milk tea?
Milk tea can be enhanced with flavors like cardamom or ginger. Using beautifully decorated cups can also make the presentation more appealing.

What foods pair well with this meal?
Fresh fruits such as apples or oranges, along with nuts like almonds and walnuts, can complement this meal and boost its nutritional value.

Calories & Nutritional Values

1. Milk Tea (1 Cup)

Ingredients:

• Water: 0 calories (No nutritional value)

• Tea (2 teaspoons):

  • Calories: 2
  • Carbohydrates: 0g
  • Protein: 0g
  • Fat: 0g
  • Nutritional Benefits: Tea contains antioxidants that support heart health and improve energy levels.

• Milk (1 cup, whole milk):

  • Calories: 150
  • Carbohydrates: 12g
  • Protein: 8g
  • Fat: 8g
  • Nutritional Benefits: Rich in calcium and protein, milk supports bone and muscle health.

• Sugar (2 teaspoons):

  • Calories: 32
  • Carbohydrates: 8g
  • Protein: 0g
  • Fat: 0g
  • Nutritional Benefits: Provides quick energy but should be consumed in moderation.

• Cinnamon (pinch):

  • Calories: 0.5
  • Nutritional Benefits: Contains antioxidants and helps regulate blood sugar levels.

Total Calories in Milk Tea: Approximately 184.5 calories

2. Boiled Egg (1 piece)

Ingredients:

• Egg (1 piece):
  • Calories: 78
  • Carbohydrates: 1g
  • Protein: 6g
  • Fat: 5g
  • Saturated fat: 1.5g
  • Nutritional Benefits: An excellent source of protein and vitamins, including Vitamin D and B12, which support bone and muscle health.

Nutritional Benefits

• Milk Tea: A combination of tea and milk provides energy, relaxation, and bone health benefits. It’s a great way to start your day.
• Boiled Egg: High in quality protein and essential vitamins, it promotes overall health and keeps you full longer.

Oats (8 tablespoons)

• Calories: 240
• Carbohydrates: 44g
• Protein: 10g
• Fat: 5g
• Fiber: 8g
• Vitamins:
  • Vitamin B1: 0.4mg (33% DV)
  • Vitamin B6: 0.1mg (5% DV)
• Nutritional Benefits: Oats are an excellent source of fiber, which aids digestion and helps control blood sugar levels.

Egg (1 piece)

• Calories: 78
• Protein: 6g
• Fat: 5g
• Vitamins:
  • Vitamin D: 1mcg (7% DV)
• Nutritional Benefits: Eggs are rich in protein and essential vitamins that strengthen muscles and bones

Cheese with Vegetables (50g portion)

• Calories: 125
• Protein: 8g
• Fat: 10g
• Nutritional Benefits: Cheese is rich in calcium, which supports bone health.

Milk Tea (1 Cup)

• Calories: 30
• Nutritional Benefits: Provides calcium and vitamins from milk, supporting bone health.

Total Calories: 413 kcal

Benefits of Added Vegetables

You can enhance the meal with vegetables like:

• Tomatoes: Contain antioxidants like lycopene, which support heart health and reduce the risk of chronic diseases.
• Cucumber: An excellent source of water and fiber, helping with hydration and satiety.

Summary

This healthy meal is not only delicious but also packed with nutrients that promote overall well-being. Enjoy your new breakfast daily! 😋❤️

In short, this meal provides a balanced combination of nutrients to support your body’s health and provide the energy needed for an active day.