We have all heard that breakfast is the most important meal of the day. Research has shown that eating breakfast ensures that you meet your dietary requirements of vitamins and minerals. Comprehensive dietary counselling data supports the fact that daily breakfast consumption may be helpful in promoting healthy dietary habits throughout the day.
It is your first meal after your overnight fasting and hence it is important that it be a complete meal filled with the right macro and micro nutrients. Did you know that breakfast in the ancient times was supposed to be something quick and fast like bread, fruits or milk and then moved on to simple gruel like food made of oats or rice etc.,
With everyone juggling work and a gazillion other things, breakfast becomes a hassle and most of us end up skipping it. Or we resort to a pouring cereal in a bowl of milk and then wondering why we are hungry and irritable at 11 am. Healthy breakfasts can be quick and easy.
Here are my 5 easy healthy breakfast options that take no time at all to whip up.
Scrambled Eggs/Tofu with a piece of toast + 1 Fruit
Egg Dosa + Vegetable Sambar
Oats Porridge with Peanut Butter and Seasonal Fruits
High Protein Banana/Apple Smoothie
Idli + Vegetable Sambar + Eggs/Curd/Tofu
Eggs are nutritious and each egg contains up to 7g protein while 100g Tofu gives you around 8g of protein. Both of these are easy to make and can be bought in bulk and stored in the refrigerator.
Beat eggs in a bowl. Add a little salt. Pour 1tsp oil in a pan and pour the egg mixture. Cook it on a low flame and stir so that the eggs clump into big chunks. Add 1 tsp of chilli flakes/black pepper. Remove from heat and serve with a side of whole wheat bread toast and a fruit. Time to make: 5 minutes.
Photo from simpleveganblog.com
Crumple 200g tofu in a bowl. Pour 1tsp oil in a pan and add the tofu. Add salt and chilli powder and sauté. Cook on medium flame for 5-6 minutes while stirring occasionally. Remove from heat and serve with a side of whole wheat bread toast and a fruit. Time to make: 7 minutes.
Dosa is another easy to make breakfast as the batter can be either made before hand or can be store bought. But to make it more nutritious and filling adding an egg is a great option.
Beat 2 eggs in a bowl. Pour dosa batter on a pan as usual and add the egg mixture on the top. Spread it evenly. Cook the dosa. Enjoy with vegetable sambar.
Time to make: 5 minutes.
Oats Porridge with Peanut Butter
Oats is a nutritious breakfast option which contains high fiber and will keep you full for longer. It is easy to prepare and can be customised in many different ways.
Mix 1/4 cup rolled oats in 3/4 cup water. Place it on the saucepan and stir for the 3-4 minutes till it has softened up and is a gruel like consistency. Once done add fruits of your choice and 1 tbsp peanut butter.
Time to make: 5 minutes
For the ones who need additional protein in terms of a protein powder you can make it taste delicious by adding fruits and nuts to it. It will make for a filling breakfast.
Recipe: Add 1 scoop protein powder, 1/2 cup water and a fruit of your choice (Banana, Apple, Chikoo etc.,). Add 1 tsp chia seeds, flax seeds or hemp seeds if needed. Blend into a smoothie consistency.
Time to make: 5 minutes
Idli + Vegetable Sambar
Idli is another easy breakfast option that is easy to prepare before hand and will take around 10-15 minutes to be ready to eat.
Recipe: Add idli batter to the idli cooker and steam it for 10-15 minutes till the idles are done. Serve with vegetable sambar and chutney.