Of course, breakfast is the most important meal of the day and there is no denial for the same. It is that time of the day when our body is in much need of energy and nutrients.
A good and healthy breakfast is very essential to kick start your day. It is the fuel that keeps you going for the rest of the day. However, in today’s fast-paced life, most of us are either skipping breakfast or having a repetitive one which we often get bored of eventually.
Some people have this misconception that skipping breakfast may eventually help them to reduce weight. But the truth is that not having a proper breakfast can cause adverse effects on our body and mind in the long run.
Skipping breakfast will not only make you feel lethargic throughout the day but also lead to untimely craving and overeating during other meals.
Trust me, even if you are not hungry in the morning, having a good and healthy breakfast is a smart idea.
Here’s a list of five healthy and easy-to-make breakfast options that you can consider and it will keep you charged in the mornings:
1. Egg Bhurji - (Spiced Indian version of scrambled eggs)
Eggs are among the most incredibly nutritious foods as they are packed with high-quality protein with all the essential amino acids. It’s a fairly good source of calcium, Vitamin D, and phosphorous along with other essential vitamins, which makes it a perfect choice for breakfast.
Ingredients:
3 whole eggs
1 large onion – finely chopped
2 medium-large tomatoes - finely chopped
1 small capsicum finely chopped
3 green chillies finely chopped
1 tsp ginger-garlic paste
1 tbsp butter
1 tbsp vegetable oil
Salt as required
1 tsp red chilli powder
1/2 tsp turmeric powder
2 tsp pav bhaji masala
1 tsp Chaat masala (optional)
Fresh coriander leaves
Method:
1. In a moderately hot pan add oil, butter, and while the butter is melting add chopped onions and green chillies.
2. Saute it for 2-3 minutes, then add ginger garlic paste and chopped capsicum (green)
3. Cook till the onion and capsicum become soft and add tomatoes.
4. Cook for another 2-3 minutes on medium heat till the tomatoes are mashed and the mixture oozes out water.
5. Now add red chilli powder, turmeric powder, salt, pav bhaji masala, chaat masala, and mix everything well.
6. Break all eggs in a bowl and whisk them nicely and add this egg mixture into the pan and keep stirring until it is cooked.
7. Add fresh coriander leaves and your egg bhurji is ready to be served.
Egg bhurji is usually served with bread or naan or roti. Try out this healthy and easy-to-make egg bhurji which can be prepared within 10-15 minutes.
2. Rava Upma
Upma is the famous traditional South Indian breakfast dish made from semolina (Rava). It’s yet another deliciously healthy breakfast option which can be prepared in very less time.
Ingredients:
1 cup semolina (Rava)
1 tsp ginger-garlic paste
1 small chopped onion
1 tsp cumin seeds
10-12 curry leaves
2 green chillies finely chopped
1/2 tsp mustard seeds
1 tbsp oil or butter
2 tbsp peanuts (or) cashew nuts
Salt as required
Pinch of Asafoetida
2 dry red chillies broken
Method:
1. Dry roast Semolina (Rava) on a low flame for 3-4 minutes or until it turns light brown in colour.
2. Now place a pan on the stove and heat oil/butter in it.
3. In moderately hot oil, add mustard and cumin seeds and allow it to splutter.
4. Add a pinch of Asafoetida, dried red chillies, and stir for a few seconds.
5. Add green chillies, curry leaves, cashew nuts and mix everything well.
6. Add chopped onion and salt into the pan.
7. Sauté it nicely until the onion turns translucent.
8. Now add 2 ½ cups of water and bring it to a rolling boil
9. Slowly add semolina by stirring continuously to avoid lumps
10. Mix it well and when all the water is absorbed then cover and cook for 2-4 minutes
11. Lastly, add ghee (it’s optional) and serve hot with chutney, pickle, or sambhar.
3. Onion Poha
Poha is definitely on-the-list as it is a wholesome meal, rich in fibre, contains a good source of healthy carbs, essential vitamins and easily digestible which makes it a perfect choice for breakfast.
It a popular Maharashtrian dish made with flattened rice (poha), onions and basic spices. It is quick to make, healthy to eat and absolutely tasty.
Ingredients:
1 cup Poha - flattened rice (thicker variety should be preferred)
Salt as needed
2 tbsp Oil
1/2 teaspoon Mustard seeds
1/2 tsp cumin seeds
Pinch of Asafoetida (Hing)
8-10 Curry leaves
2 Green Chillies finely chopped
1/2 cup of Peanuts
1 Onion medium-large sized, finely chopped
3/4 tsp Turmeric powder
2 tbsp Lemon juice
1 tsp Sugar
A handful of coriander leaves for garnishing
Method:
1. Clean and wash the flattened rice (poha) using a strainer.
2. Just add poha in a strainer and pour water over it to clean it well.
3. Add salt (as required) and squeeze in lemon juice to it and using a folk gently lift it and drop to mix everything well and keep it aside.
4. Place a pan on the stove and add a few drops of oil then add peanuts and fry it until it turns slightly brown, make sure not to burn it. Keep it aside.
5. In the same pan add oil, a pinch of asafoetida (hing), mustard seeds, cumin seeds, and allow it to crackle.
6. Now add curry leaves, green chillies and fry for another few seconds.
7. Add onions and sauté until they turn soft and slightly coloured.
8. Add turmeric, lemon juice and salt, roasted peanuts and mix well and allow it to cook for another 30 seconds.
9. Now, add strained poha, sugar and mix, cook for another minute only.
10. Garnish onion poha with coriander leaves and serve hot.
4. Banana & peanut butter smoothie
With minimum ingredients, we can make this delicious smoothie. It is easy to make and a healthy choice for breakfast. It is ideal for people who are looking to have a healthier and balanced breakfast on the go.
Bananas have low sodium content and are rich in potassium, packed with a fair amount of fibre along with several anti-oxidants.
Chia seeds, on the other hand, are loaded with fibre, protein, omega-3 fatty acids, and various micronutrients.
As we all know, milk is packed with nutrients that are beneficial for our health in several ways.
Peanut butter provides a good amount of protein, along with essential vitamins and minerals.
Almonds, on the other hand, balance the cholesterol levels. They are high in healthy fats, fibre, protein and various important nutrients.
Ingredients:
2 medium-sized bananas (roughly chopped)
1 glass of milk
2 tbsp peanut butter
6-8 soaked and de-skinned almonds
3/4 cup soaked chia seeds
1 tbsp honey
Method:
1. To make the Banana & peanut butter smoothie, add all the ingredients in a mixer and blend it till smooth and frothy.
2. Serve the Banana & peanut butter smoothie immediately.
Fruits or Nuts can be added as per the tastes and preferences. Dates can also be preferred over honey. Enjoy this healthy delight for breakfast!
5. Besan Cheela
This is yet another simple, healthy, and super quick breakfast dish to make. They are protein-packed and high in complex carbohydrates.
Ingredients:
1 cup of Besan (gram flour)
1/4 tsp of turmeric
1/4 tsp of carrom seeds - aka ajwain
Salt – as required
1 small onion finely chopped
1 small tomato finely chopped
A handful of coriander leaves
1/2 tsp chopped ginger
2 green chillies finely chopped
Butter or oil for cooking
Method:
1. Take 1 cup gram flour in a bowl, add turmeric, carom seeds, salt and mix well.
2. Add ½ cup of water into the bowl, whisk and mix. Make sure no lumps are formed.
3. Rest for 5 minutes and add chopped onions, chopped tomatoes, chopped ginger and coriander leaves and mix well.
4. This is the time when you can customize it using your favourite vegetables and spices.
5. The batter should be of pouring consistency. Add water if required to reach such consistency.
6. Place a pan on the flame and grease it with butter or a few drops of oil and allow it to turn hot.
7. Reduce the flame to low-medium and pour 1-2 tbsp of besan batter in the centre. Spread gently to give it a round shape.
8. Drizzle some butter or oil around the edges and centre.
9. Allow it to cook until the edges leave the pan.
10. Flip it over and cook the other side. Press gently using a spatula.
11. Cook both sides completely and remove them from the pan.
12. Besan cheela is ready to be served and can be enjoyed with chutney, pickle or tea.
This recipe is not only super healthy but it is extremely delicious and filling. So, do try it out!
You must be logged in to post a comment.