Breakfast is considered as an important meal as it helps you break your overnight fasting period and provides you proper energy along with other essential nutrients to keep you active and much focused and helps you to boost your metabolism.
Here are some healthy breakfast options that can be taken below:
1] oats/ragi idli: rich in fiber oats idli is a best and healthy breakfast recipe, which is very appetizing and easy to make breakfast.
Ingredients:
Oats: 1 cup
Semolina: cup
Curd: cup
Mixed veggies (any): cup, chopped
Water: cup
Salt: to taste
Eno: tsp
Lemon juice: 1 tbsp
Green chillies: 2, chopped
Coriander leaves: 1 tbsp, chopped
Ginger: 1 tsp, chopped
Olive oil
Mustard: 3/4 tsp
Urad dal: 1 tsp
Channa dal: 1 tsp
Curry leaves: 1 spring
Method:
Roast oats for 3 minutes in medium flame then blend it in a blender.
Heat oil in a pan and add mustard, urad dal, channa dal, curry leaves, ginger, green chillies, coriander and mixed veggies and cook.
Add semolina and stir fry for a minute on medium flame.
Transfer to mixing a bowl and add salt, curd, lemon juice, eno and water as required and make a batter (neither too thin nor too thick) and mix well.
Pour the batter in a greased microwave idly plate/idli stand and cook for 2 minutes on high.
Serve hot with mint chutney.
2] besan-oats cheela: a quick, healthy and delicious besan-oats cheela for breakfast under 20 minutes. This oats cheela can be served along with a green chutney.
Ingredients:
1 cup gram flour (besan)
3/4 cup water (batter should be free flowing)
1 tsp cumin powder (jeera),
1 tsp fresh coriander chopped,
1 tsp green chillies chopped,
1 chopped onion & tomato (optional)
1 tsp baking soda (optional)
Oil to cook
Salt to taste
Method:
Mix all the ingredients together in a bowl except water.
Add water slowly till the batter smoothens.
The batter consistency should be same as dosa batter.
Take a non-stick pan and add 1/2 cup mixture and spread evenly.
Keep it on medium heat and cover it with a lid. Once it is half cooked add 1 tsp oil in the pan.
Cook it from both sides and serve hot.
3] paneer-moong dal cheela: a quick, healthy and delicious paneer-moong dal cheela for breakfast under 20 minutes. This paneer-moong dal cheela can be served along with a green chutney.
Ingredients:
1 cup moong dal (split green gram)
1/2 cup low-fat paneer
1 tsp cumin seeds (jeera)
1 tsp asafoetida (hing)
1 tsp green chillies -finely chopped
1 tbsp ginger (adrak)-finely chopped
1 tbsp coriander (dhania)-chopped
1 tsp chilli powder
Salt to taste
Method:
Soak the dal in water overnight.
In the morning remove the chilka and churn it in the mixer.
Add jeera, green chillies, ginger, coriander, red chili powder and salt.
Cook it over a fry pan at low flame after pouring it in cheela form at high flame.
Chopped green chillies, coriander stuffing can be used before serving.
Tip: make cheela on non-stick pan to avoid oil usage and you can stuff cheela with saute vegetables of your choice.
4] buckwheat sprouts cheela:
Buckwheat or kuttu is one of most popular gluten free flour consumed during these days. Also it is a easy and simple to prepare in the morning.
Ingredients:
1/2 cup buckwheat (kutto)
1/2 cup steamed sprouts
1/4 cup plain oatsSteam the sprouts, red cabbage and bell pepper.
Mix the above with the rest of the ingredients.
Add all the salts as per the taste.
1/4 cup low-fat curds (dahi)
1 & 1/2 tsp ginger-green chilli paste
1/2 cup grated carrot and red cabbage
1/2 cup chopped spring onions and red tomato
2 tbsp finely chopped coriander (dhania)
Black salt to taste
2 tsp olive oil for cooking
Method:
Combine the buckwheat, steamed sprouts, curds and water in a deep bowl and mix well. Blend the mixture into a smooth paste.
Transfer the mixture into a deep bowl, add all the remaining ingredients and water and mix well.
Heat the oil in a non-stick tava (griddle) and pour a ladleful of the batter and spread it evenly and cook on a medium flame using olive oil till both the sides are golden brown in color.
Garnish with coriander leaves, grated beetroots.
Serve immediately with chutney.
5] sprouts-paneer dhokla: enjoy sprouts-paneer dhokla along with dhaniya/pudina chutney for breakfast or serve as a tea time snack.
Ingredients:
3/4 cup – wheat rava
1/2 cup – oats, powdered
1/2 cup – moong sprouts puree
1/2 cup – mashed low-fat paneer
1.5 cup – yogurt
3/4 tsp – bicarbonate of soda
1/2 tsp – salt
Seasoning:
1 tsp – mustard seeds
1 tbsp – fresh grated coconut
2 tbsp – moong sprouts
2 – coriander stalks, finely choppedSteam the sprouts, red cabbage and bell pepper.
Mix the above with the rest of the ingredients.
Add all the salts as per the taste.
1/2 tbsp – oil
Methods:-
Mix the wheat rava, salt, and bicarbonate of soda in a large bowl.
Add the moong sprouts puree and 1/2 cup of yogurt mix it well.
Then add the remaining 1 cup of yogurt and mix it well.
Pour it in a greased pan. Steam it for 10 minutes.
To check whether it’s cooked insert a skewer and if it comes out clean then it’s cooked.
For seasoning heat the oil in a pan, add the mustard seeds. When it starts spluttering, add the moong sprouts and grated coconut stir it for 2 minutes. Pour it on top of the dhokla.
Garnish with chopped coriander leaves.
To make moong sprouts puree: take 1 cup of moong sprouts and blend it by adding little water.
6] tomato upma: it is one of the most easily cooked and the feasible meal to have when a person is in hurry or do lack with the timings. Tomato upma can be treated as a breakfast or as a evening snacks. Cook the upma with the added healthy vegetables to make it one of the most nutritious meal of the day.
Ingredients:
Bombay rawa 1 cup
Tomato 2 nos
Onion 1
Green chillies 2
Fresh ginger a small piece
Red chilli powder 1/2 teaspoon or as per taste
Turmeric powder a pinch
Oil 2 to 3 tablespoons
Mustard teaspoon
Bengal gram dhal 1 teaspoon
Urad dhal 1 teaspoon
Curry leaves few
Cashew nuts few (optional)
Salt 1 teaspoon or as per taste
Method:
Chop onion, ginger and tomatoes finely. Slit green chillies lengthwise.
In a frying pan (kadai), put a tablespoon of oil and fry the rawa till it changes its color. Remove it and keep it.
In the same frying pan, put the remaining oil and when it is hot, add the mustard. When it pops up, add cashew nuts and dhals and fry till it turns light brown.
Add chopped onion, chillies, ginger and curry leaves. Fry till onions are transparent. Then add tomato pieces and fry till it mashes well.
Add turmeric powder, red chilli powder and salt. Mix well. Add three cups of water and bring to boil. When it starts boiling, slowly add the fried rawa and stir continuously till it absorbs all the water and form like a ball.
Serve with coconut chutney or sambar.
7] dal thepla: thepla is a gujarati cuisine breakfast roti / paratha or indian bread.
Ingredients:-
Left over dal cooked cup
Fresh fenugreek leaves (methi) chopped small bunch
Whole wheat flour (atta) cup
Cumin powder 1 teaspoon
Coriander powder 1 teaspoon
Salt to taste
Red chilli powder 1 teaspoon
Oil 1 tablespoon + for basting
Method:-
Pour dal into a bowl. Add fenugreek leaves, cumin powder, coriander powder, salt and chilli powder and mix well.
Add flour and knead into stiff dough. Add 1 tablespoon oil and knead again. Cover with damp muslin cloth and set aside for 10-15 minutes.
Divide the dough into equal portions. Take each portion, roll in flour and roll out to a thin disc. These are theplas.
Heat a non-stick tawa. Place each thepla and cook, turning sides and basting with oil, on medium heat till golden on both sides.
Serve.
8] oats-matar dosa: this dosa batter is packed with protein and fiber. Oats is a healthiest recommended millet consumed daily for its high content of soluble fiber beta-glucan, a potent blood sugar and cholesterol-lowering agent.
Ingredients: for the dosa batter-
1 cup plain oats
1/4 cup urad dal (split black lentils)
Black salt to taste
For the stuffing
1 tsp oil
1/4 tsp mustard seeds
1 slit green chilli
1/2 cup finely chopped onions
1/2 cup grated carrot
1/2 cup grated beetroot
1/4 cup parboiled green peas
Black salt to taste
1/2 tsp chaat masala
1 tsp chilli powder
1 tsp lemon juice
Other ingredients:
2 tsp oil for greasing and cooking
Methods:
For dosa batter-
Combine the oats, urad dal and salt in a bowl and blend into a fine paste.
Add 1 cups of water and mix well to make a batter of pouring consistency.
For the stuffing-
Heat the oil in a non-stick pan and add the mustard seeds and green chillies.
When the seeds crackle, add the onions and sautee for 2 to 3 minutes, till the onions turn translucent.
Add the carrots and green peas, mix well and sautee for another 1 to 2 minutes.
Add the salt, chaat masala and chilli powder, mix well and cook on a medium flame for 1 to 2 more minutes.
Add the lemon juice, mix well and cook for another minute.
How to proceed-
Heat a non-stick tava (griddle) and grease it with less oil.
Pour a spoonful of the batter on the tava (griddle) and move the spoon in a circular motion to make it round.
Place a portion of the stuffing in the center of the dosa and fold over.
Smear tsp of oil around the edges and cook on a medium flame till the dosa turns light brown in color.
Garnish with chopped coriander leaves and grated beetroot.
9] egg dosa/uttapam: protein rich egg dosa which is very good for breakfast. It is easy to make, rich in protein and makes a filling and delicious breakfast.
Ingredients:-
50 gm soaked green gram
1 egg white
2-3 garlic cloves
1/4 tsp mustard seeds
2-3 no curry leaves
Salt to taste
1/2 tsp oil
Method:
Blend soaked green gram dal with water and then mix egg white into it and mix it well.
Heat the oil in a broad non-stick pan and add the mustard seeds. When the seeds crackle, add curry leaves, garlic, salt
Add this in to the bowl and mix well.
Prepare dosa/uttapam in non stick pan.
10] berry yogurt smoothie with chia seeds:
This smoothie is the mix of super-foods and rich in antioxidant and a healthy refreshment in the morning.
Ingredients:
4-5 pc strawberries
1/2 chopped apple
1/2 chopped pear
1 tsp chia seeds
150g low-fat natural yogurt or soy yogurt
100ml of semi-skimmed milk or dairy-free milk
1/2 cup water
tsp cinnamon (or to taste)
Method:
Add milk, yogurt, strawberries, chia seeds, apple, pear, water and ice in a blender and blend until smooth.
11] quinoa- chia porridge: make your own hot cereal mix with this healthy recipe. The easiest and healthiest breakfast which is now a regular meal in everyone s house.
Ingredients:
Quinoa: 30 gm
Low-fat milk: 250 ml
Fruit (banana/apple/berries/pear): 1 chopped
Nuts: handful
Chia seeds: handful
Cinnamon: 1 tsp
Methods:
Boil quinoa in milk for few minutes.
Pour in a bowl. Add all the remaining ingredients.
12] egg white sandwich with hummus: a high-protein breakfast with a healthy spread is one of the easy and regular breakfast.
Ingredients:
Brown bread/multi-grain bread: 2 pc
Hummus: 1 tbsp
Egg white: 2 no
Cucumber: few slices
Tomatoes: few slices
Onion: few slices
Lettuce: 1 -2 leaves
Black pepper: 1 pinch
Methods:
Grill the bread.
Prepare the egg whites either boiled or omelette form.
Apply hummus on the bread. And then put all the remaining ingredients.
Serve it with either green chutney or low-fat dips.
13] fruit milkshake: fruit milkshake is a power pack of nutrients. They provide you iron, calcium, protein, antioxidants, energy along with essential fatty acids.
Ingredients:
Apple/pear: 1 no
Berries: few
Chia seeds/ pumpkin seeds: 1 tsp
Low- fat milk: 250 ml
Peanut butter: 1 tbsp (optional)
Oats: 10 gm (optional)
Methods:
Blend all the ingredients in a blender and serve chill.
14] sprouts chaat: sprouts chaat is another diabetes friendly recipe. Full of healthy proteins, carbs, vitamins and fiber this snack will keep you satiated. You can also feel free to indulge and add a boiled potato or use a chopped tomato instead of lemon juice.
Ingredients:
Steamed sprouts, rajma, chickpea
Cucumber
Red tomato
Onion
Lettuce
Bell pepper
Black pepper
Black salt
Celery leaves/parsley leave/ coriander leave
Apple cider vinegar- 1 tsp
Oregano
Method:
Steam the sprouts, red cabbage and bell pepper.
Mix the above with the rest of the ingredients.
Add all the salts as per the taste.
Posted by Dt. Neha Suryawanshi
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