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7 easy and healthy breakfast ideas

Mumbai | June 17: In the busy morning schedule, we often skip our breakfast and it gets the most suffered thing. We generally don’t get time during to cook our breakfast and end up eating packaged and processed food. Breakfast is the most important meal of the day, as it provides the energy and nutrients to kick-start your metabolism and keep you going throughout the day. However, many people tend to skip breakfast or opt for unhealthy options due to lack of time, taste, or variety. If you are one of them, then this article is for you. We will share with you 10 easy and healthy Indian breakfast ideas that are delicious, nutritious, and can be made in less than 20 minutes. These breakfast recipes are suitable for anyone who wants to eat healthy, lose weight, or maintain fitness. So, without further ado, let’s get started!

· Corn Flakes with Milk – A bowl of cornflakes with milk never goes wrong. Just mix a handful of corn flakes of milk and you can add a nut twist if you want to. This breakfast contains an amount of 250 calories. Don’t forget to enjoy it with cold milk, as hot milk will make it soggy and messy. Along with saving your time, it serves as an ideal meal that keeps you energetic and full for a day.

Indian dal. Traditional Indian soup lentils. Indian Dhal spicy curry in bowl, spices, herbs, rustic black wooden background. Authentic Indian dish. Overhead

· Avocado Toast with Eggs – Spread mashed avocado on whole-grain toast and top it with a poached or fried egg. Avocado provides healthy fats, while eggs add protein, making this a satisfying and nutritious option. Begin by mashing a ripe avocado and seasoning it with salt and pepper. Toast two slices of bread, meanwhile, cook two large eggs and season them with salt and pepper. Spread the avocado mash over the toasted bread and top each slice with the freshly cooked eggs. This delightful dish not only tantalizes your taste buds but also packs a nutritional punch. Expect a balance of macronutrients with around 400-450 calories per serving, comprising 15-20g of protein, 25-30g of healthy fats, and 35-40g of carbohydrates.

· Poha – Poha is a low-calorie, high-fibre, and high-protein breakfast that can keep you full and satisfied for a long time. It also provides complex carbohydrates, vitamins, minerals, and antioxidants that can boost your immunity and metabolism. Poha is a great option for diabetics, as it has a low glycaemic index and can help regulate blood sugar levels. To make poha, wash and soak the flattened rice for about 10 minutes, until they become soft. Heat some oil in a pan and add mustard seeds, curry leaves, green chillies, and asafoetida. Once they crackle, add the chopped onions and sauté until golden. Then, add the other choice of vegetables and cook for a few minutes. Next, add the drained poha, salt, turmeric, and sugar and mix well. Cook for another 5 minutes, stirring occasionally. Finally, garnish with lemon juice, coriander leaves, and nuts and serve hot.

· Dalia (Broken Wheat) Khichdi – Dalia cooked with lentils, vegetables, and mild spices creates a wholesome and comforting khichdi. It’s easy on the stomach and provides a good dose of fibre and protein. To prepare, start by rinsing 1 cup of Dalia (broken wheat) thoroughly under cold water. In a pan, heat a tablespoon of ghee or oil and add mustard seeds, cumin seeds, chopped onions, green chillies, and curry leaves. Sauté until the onions turn golden brown. Next, add the rinsed Dalia and roast it for a few minutes to enhance its nutty flavour. Incorporate vegetables of your choice, such as carrots, peas, and bell peppers, followed by water or vegetable broth. Season with salt and let it simmer until the Dalia is cooked and the vegetables are tender. On average, one serving contains approximately 150-200 calories, 5-7g of protein, 1-3g of fat, and 30-40g of carbohydrates.

Indian dal. Traditional Indian soup lentils. Indian Dhal spicy curry in bowl, spices, herbs, rustic black wooden background. Authentic Indian dish. Overhead

· Sprouts Chaat – Don’t want to turn on the gas? Try making sprouts chaat. All you need to do is soak some lentils such as moong beans, chickpeas, and lentils until they are tender. In a mixing bowl, combine the sprouts with finely chopped onions, tomatoes, cucumber, and green chillies with a squeeze of fresh lime juice for a zesty kick. Season it with a choice of condiments and salt. Toss the ingredients well to ensure an even distribution of flavours. On average, one serving of Sprouts Chaat contains approximately 120-150 calories, 8-10g of protein, 2-4g of fat, and 20-25g of carbohydrates.

· Smoothie Bowl – In a blender, combine a ripe banana, a handful of fresh berries (such as strawberries, blueberries, or raspberries), a generous handful of spinach leaves, a scoop of yoghurt, and a splash of milk. Blend the ingredients until smooth and creamy. For an extra nutritional boost, you can add a tablespoon of chia seeds or flaxseeds. On average, one serving of this smoothie contains approximately 200-250 calories, 10-15g of protein, 5-8g of fat, and 30-40g of carbohydrates.

· Bread Omelette – This simple dish always makes its way to the list. To prepare, whisk two eggs in a bowl and season with salt, and pepper. Heat a non-stick pan and pour the beaten eggs, to make an omelette and place a slice of whole-grain bread on top of the omelette. Add chopped vegetables like bell peppers, onions, and tomatoes to one half of the omelette and fold the other half over the veggies. On average, one serving contains approximately 250-300 calories, 15-20g of protein, 15-20g of fat, and 15-20g of carbohydrates.

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