Breakfast is the most important meal of the day as it replenishes the body’s energy and nutrients after an overnight fast. The body goes without food for 8 to 10 hours and body’s glucose levels are low and brain relies on glucose for energy. A nutritious breakfast can significantly enhance energy levels, stimulate the body’s metabolic rate, improve concentration, and aid weight management. Consistent consumption of a balanced breakfast, encompassing a variety of protein sources, carbohydrates, and healthy fats, contributes to overall well-being by mitigating the risk of cardiovascular disease, high cholesterol, and high blood pressure. Here a few healthy breakfast recipes to start your day right.
OVERNIGHT OATS:
When faced with a busy week filled with work or other commitments, meal prepping emerges as an effective strategy to save time and foster healthier dietary habits. By preparing your breakfast the night before, you don’t have to consume pre packaged or skip eating breakfast. You can grab your prepared breakfast and eat it on the go. One of the quickest and healthiest recipes to prepare is overnight oats.
- Take a jar , mixed rolled oats with milk of your choice, you can also add yoghurt for creaminess or chia seeds for thickness
- Add a sweetener like honey or maple syrup for taste and little salt or cinnamon powder
- Mix all the ingredients until there oats are fully submerged and everything is well mixed.
- Seal the jar and refrigerate it overnight. In the morning, you can stir it and add a fruit of your choice like berries, bananas or apples or even add nuts to make it more nutritious and yummy.
BEETROOT RAGI DOSA:
A colourful and nutritious option for breakfast is a Beetroot Ragi Dosa. It combines benefits of ragi (finger millet) and beetroot , making it rich in fibre, iron, calcium and antioxidants.
INGREDIENTS
- Take one cup of ragi flour and 2 beetroots then peel and chop or grate the beetroots.
- Add ¼ (quarter) cup of rice flour for crispiness along with a couple of green chillies and a ginger if you want for taste.
- Add one tablespoon of cumin seeds(jeera), salt to taste and water as needed.
- Oil or Ghee and you can also take finely chopped onions, coriander leaves for added flavour if you like.
PREPARATION
- Combine the chopped beetroot, chillies and ginger in a blender with one cup of water. Blend the concoction until you get a smooth purée.
- Take a bowl and put the beetroot purée in it and also add the ragi flour, rice flour along with the cumin seeds and salt. Add 2 cups of water and mix the batter well. The consistency of the batter should be thin and pourable. Stir in any other optional ingredients like the chopped onions or coriander leaves.
- Let the batter sit for about 15 minutes so that flour can soak properly and all the ingredients can meld together
- Heat a greased tawa or flat griddle over medium heat. Once the tawa is hot, pour a ladleful of batter on it. Drizzle some oil or ghee around the edges and cook until the edges of the dosa start to lift and the base is cooked.
- Flip the dosa so the other side is cooked as well and serve it hot with sambar or coconut chutney.
OMLETTE:
A healthy omelette provides a lot of protein, essential vitamins and nutrients. It is also very easy to cook and will not take too much time to prepare.
INGREDIENTS:
- Take 2 eggs , handful of fresh spinach, chopped red bell pepper, chopped onions and tomatoes
- 1 tablespoon of olive oil or olive spray
- OPTIONAL- Add shredded cheese (feta, Swiss or cheddar)
- Salt and black pepper to taste
PREPARATION:
- Take a bowl and lightly beat the eggs with a fork, add salt and pepper.
- Heat a non-stick skillet on medium heat and after its hot add olive.
- Pour the egg mixture into the pan and spread it evenly. Let it cook for a few minutes until the edges start to dry.
- Sprinkle any fillings of your choice like spinach or cheese over one half of the mixture while the top is still runny.
- Use a spatula to slowly lift one side of the omelette and fold it over the other half. Let it cook for a couple of minutes until the eggs are properly cooked and the cheese has melted.
- Gently take out the omelette on a plate and garnish with whatever you want.
SPINACH SMOOTHIE:
A smoothie is a thick creamy beverage made by puréeing vegetables, fruits and other ingredients. It is an easy, quick and healthy breakfast option for those that want a no fuss yet healthy meal in the morning. One of the most popular smoothies is the Spinach smoothie which is rich in vitamin A, C and K, iron and magnesium. Adding on some fruits also provides fibre and antioxidants.
INGREDIENTS:
- 2 cups of fresh spinach, 1 cup of any liquid of choice (coconut water, unsweetened almond milk or regular water a good healthy options)
- 1 frozen banana cut into chunks, another frozen fruit like mango, berries or pineapple
- OPTIONAL- You can add chia seeds, flax seeds for added omega 3 and fibre
- Yoghurt for protein
- OPTIONAL- Add almond or peanut butter for taste
- Add iced cubes if using fresh fruits rather than frozen fruits.
PREPARATION:
- First pour your chosen liquid into the blender and add the spinach on top of the liquid to help blend easily
- Add the fruits, yoghurt and optional ingredients
- Blend everything on low speed and then gradually on high speed until the mixture is smooth and no spinach bits remain
- Check the consistency of the smoothie. If it is too thick , add more liquid.
- Pour it into a glass and enjoy.
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