Today, due to the fast paced life and hectic schedules, most Indians, male and female alike, rush through their breakfast or many a times give it a skip to save time in the morning. Generally, the staple breakfast consists of chapatti with pickle and tea or our regular favorites like Poha, Upma, dosa etc. which are full of dense carbohydrates and are quick and easy to make.
Breakfast is the most important meal of the day. Having a filling and nutritious breakfast containing all the 5 essential nutrients in adequate quantity like carbohydrates, fats, minerals, vitamins and fats, keeps cravings and binge eating away. This in turn motivates us in having lunch and dinner also of a nutritious variety, rather than unhealthy binge eating.
Listing below 4 quick, easy and nutritious breakfast recipes:-
Vegetable Frankie (Chicken optional for non vegetarians)
Vegetable Frankie is a paratha filled wrap with Paneer/Tofu/Vegetables and or chicken fillings. It not only fills our stomach but also takes care of our nutrient requirements. Wheat dough is to be prepared with salt, oil and water and rolled and roasted in to chapatti. (Egg white can also be added on one side to make it more filling and healthy).Vegetables of choice along with Paneer/Tofu/Chicken like carrots, peas, corn, potatoes etc can be tossed in oil and sauces of your choice can be added for flavor. The vegetable mixture should be kept on one side of the chapati and top it with grated cheese and fold it. They can be accompanied by curd or chutney.
Nachni (Ragi) Dosa
Nachni is rich in carbs, protein and fibre. Ragi Dosa is an extremely healthy and nutritious breakfast option and is easy and fast to make. Grated Carrots along with curd can also be added to enhance the dietary needs and flavor and color. Mix Ragi flour in a bowl with curd, chopped green chilies and onions and little rice flour to add crispiness to it. Add salt and water as per consistency and mix well along with grated carrots and cheese. Heat a girdle and spread the batter consistently and let cook on medium flame till crisp. Serve Hot and fresh.
Dalia Porridge
Dalia (Broken Wheat) is extremely healthy and nutritious. It can be mixed with fruits and oats for a power packed breakfast option. Pressure cooks the Dalia for 2-3 whistles till soft. Add oats, milk and some water and take another whistle. When the mixture is hot, add sugar and cinnamon powder as per taste and finally Apples (cut/grated). Serve Hot.
Vegetable Omlette
Eggs contain essential proteins and fats and provide satiety for long time that helps in keeping us full for long duration. In a bowl, mix 2 eggs and cut vegetables like Onion, Tomatoes, Broccoli, Spinach, Capsicum etc. Put finely cut coriander and green chilies, salt and pepper according to taste and mix well. Fry in a non-stick pan and flip to the other side when done. Serve hot.
Healthy food habits go a long way to keep us fit and protected. Stay Fit Stay Healthy!