Healthy Breakfast: My favourite Recipes
Breakfast is often touted as the most important meal of the day, and for good reason. A nutritious breakfast can set the tone for a healthy day, providing the energy and nutrients needed to kickstart your morning. In this blog, I’ll share some of my favorite healthy Indian breakfast recipes that are both delicious and nourishing. Alongside the recipes, I'll also provide details about their calorie content and micronutrient benefits.
1. Masala Oats Upma
Oats are a fantastic source of fiber and protein, and this Indian twist on traditional upma makes for a flavorful and healthy breakfast.
Ingredients:
1 cup rolled oats (150 calories)
1/2 cup mixed vegetables (carrots, peas, beans) (40 calories)
1 small onion, finely chopped (10 calories)
1 green chili, chopped (2 calories)
1/2 teaspoon mustard seeds (2 calories)
1/2 teaspoon cumin seeds (4 calories)
A pinch of asafoetida (hing)
1/2 teaspoon turmeric powder
Salt to taste
1 tablespoon oil (120 calories)
Fresh coriander leaves for garnish
Lemon juice to taste
Instructions:
Dry roast the oats in a pan until they turn light golden. Set aside.
In the same pan, heat oil and add mustard seeds, cumin seeds, and asafoetida.
Add chopped onions and green chili, sauté until onions turn translucent.
Add the mixed vegetables and cook until they are tender.
Add turmeric powder and salt. Mix well.
Add the roasted oats and 2 cups of water. Cook until the oats are soft and the water is absorbed.
Garnish with fresh coriander leaves and a splash of lemon juice.
Nutritional Information (Approximate per serving):
Calories: 328
Protein: 10g
Fiber: 7g
Vitamin A: 15% of RDI
Vitamin C: 20% of RDI
Iron: 15% of RDI
2. Moong Dal Cheela
Moong Dal Cheela is a protein-rich pancake made from moong dal (split green gram). It's light, healthy, and perfect for a nutritious breakfast.
Ingredients:
1 cup moong dal, soaked for 2-3 hours (160 calories)
1 small onion, finely chopped (10 calories)
1 small tomato, finely chopped (15 calories)
1 green chili, finely chopped (2 calories)
1/2 teaspoon cumin seeds (4 calories)
A pinch of asafoetida (hing)
Salt to taste
Oil for cooking (1 tablespoon = 120 calories)
Fresh coriander leaves for garnish
Instructions:
Drain the soaked moong dal and grind it into a smooth batter with a little water.
In a mixing bowl, combine the batter with chopped onions, tomatoes, green chili, cumin seeds, asafoetida, and salt.
Heat a non-stick pan and lightly grease it with oil.
Pour a ladleful of batter onto the pan and spread it evenly to form a thin pancake.
Cook until golden brown on both sides, adding a little oil as needed.
Serve hot with green chutney or yogurt.
Nutritional Information (Approximate per serving):
Calories: 220
Protein: 14g
Fiber: 5gl
Vitamin A: 10% of RDI
Vitamin C: 20% of RDI
Iron: 20% of RDI
3. Poha
Poha, or flattened rice, is a staple breakfast in many Indian households. It's light, easy to prepare, and can be made more nutritious with the addition of vegetables.
Ingredients:
1 cup thick poha (flattened rice) (150 calories)
1 small potato, diced (80 calories)
1 small onion, finely chopped (10 calories)
1 green chili, chopped (2 calories)
1/2 teaspoon mustard seeds (2 calories)
1/2 teaspoon turmeric powder
Salt to taste
1 tablespoon oil (120 calories)
Fresh coriander leaves for garnish
Lemon juice to taste
Instructions:
Rinse the poha in water until it becomes soft. Drain and set aside.
In a pan, heat oil and add mustard seeds.
Once the seeds splutter, add chopped onions and green chili. Sauté until onions turn translucent.
Add the diced potatoes and cook until they are tender.
Add turmeric powder and salt. Mix well.
Add the softened poha and mix until it is well coated with the spices.
Garnish with fresh coriander leaves and a squeeze of lemon juice before serving.
Nutritional Information (Approximate per serving):
Calories: 364
Protein: 4g
Fiber: 4g
Vitamin A: 10% of RDI
Vitamin C: 15% of RDI
Iron: 10% of RDI
4. Idli with Sambar
Idlis are steamed rice cakes that are a quintessential South Indian breakfast. Paired with sambar, a nutritious lentil soup, they make for a complete and healthy meal.
Ingredients for Idli:
1 cup rice (200 calories)
1/2 cup urad dal (split black gram) (150 calories)
Salt to taste
Ingredients for Sambar:
1/2 cup toor dal (pigeon pea lentils) (120 calories)
1 small onion, chopped (10 calories)
1 small tomato, chopped (15 calories)
1/2 cup mixed vegetables (carrots, beans, pumpkin) (40 calories)
1/2 teaspoon turmeric powder
1 tablespoon sambar powder (30 calories)
Salt to taste
Tamarind pulp to taste (10 calories)
Fresh coriander leaves for garnish
1 tablespoon oil (120 calories)
1/2 teaspoon mustard seeds (2 calories)
1/2 teaspoon cumin seeds (4 calories)
A pinch of asafoetida (hing)
Instructions for Idli:
Soak rice and urad dal separately for 4-6 hours.
Grind them separately into smooth batters and mix them together. Add salt and let the batter ferment overnight.
Pour the fermented batter into idli molds and steam for 10-12 minutes.
Instructions for Sambar:
Pressure cook the toor dal with turmeric powder until soft. Mash it well.
In a pot, heat oil and add mustard seeds, cumin seeds, and asafoetida.
Add chopped onions and sauté until translucent.
Add chopped tomatoes and cook until soft.
Add mixed vegetables, sambar powder, salt, and tamarind pulp. Cook until the vegetables are tender.
Add the mashed dal and adjust the consistency with water. Simmer for a few minutes.
Garnish with fresh coriander leaves before serving.
Nutritional Information (Approximate per serving of 4 idlis and 1 cup of sambar):
Calories: 500
Protein: 15g
Fiber: 10g
Vitamin A: 20% of RDI
Vitamin C: 30% of RDI
Iron: 20% of RDI
Conclusion
A healthy breakfast is essential to start your day right, and these Indian recipes provide a perfect balance of taste and nutrition. Whether it's the fiber-rich Masala Oats Upma, the protein-packed Moong Dal Cheela, the light and easy Poha, or the classic Idli with Sambar, these dishes are sure to keep you energized and satisfied throughout the morning. Try incorporating these recipes into your breakfast routine and enjoy the benefits of a wholes,nutritious start to your day.
