Healthy & Low Calorie Indian Breakfast Options

Many a times it so happens, that we leave home for work, without having had breakfast, or at the most, we simply have a cup of tea or coffee before venturing out. Although we keep reading about the importance of breakfast and why it shouldn’t be skipped, seldom do we abide by this dictum. More so, because we think our bodies are ailment-proof. But constant skipping of breakfast can have long term implications on our overall health and fitness. Breakfast, being the first meal of the day, helps the body gain its fuel to last for the entire day.

Moreover, did you know that skipping breakfast can lead to obesity? Those kilos that you strive to lose actually tend to accumulate if you ignore this important morning meal. According to a study by researchers at the University Of Minnesota School Of Public Health, breakfast keeps us in good shape and teenagers who eat breakfast regularly actually weigh less and are healthier than those who skip it. Here’s how:

While we are asleep for 6-7 hours, our body is actually in a state of fasting. Once we are up, our body demands the fuel to start working and if we skip this fuel, or if we try quenching our hunger by tea or coffee, our metabolism slows down immensely, thereby lowering the capacity to burn fat.(contributing to weight gain).

But if your reason for skipping breakfast is that you are out of ideas for quick and better breakfast options, we bring to you some of the quickest and healthiest options available:  

1. Fruit plate and milk

An intake of mixed fruits with a glass of milk provides you with that instant energy booster. And this is prettysimple and quick to prepare. Essential fruits some of which must be on the plate are apples, papaya, oranges, chikus, pear, bananas. Milk will give you high dose of proteins, while the fiber and vitamin content will be given by the fruits. 

  

2.  Oats (Javi)

Oats provide an excellent source of fiber – just as much as a single serving of oats provides almost twenty percent of the daily fiber requirement. Oats can be mixed in a bowl of milk  and sugar can be added for taste and the mixture can be topped with walnuts for added energy.  Oats with milk and sugar is the simplest, quickest nutritious breakfast. And what’s more? Oats are a rich source of antioxidants, and boost immunity.  

3. Eggs and fruit juice

For a quick ‘Eggy’ breakfast, you can simply make a quick omlette and combo it with a bread. This would make for a good egg sandwich which you can relish with tomato sauce. Besides, you can simply break an egg in a container and beat it and mix chopped tomatoes, onions and green chillies. Then put this mixture on the pan and in two minutes you would get a tasty egg Bhurji (scrambled egg). The fruit juice is an instant energy booster.  

4. Sprouts

 These are one of the most concentrated, natural sources of vitamins, minerals, enzymes, and proteins. What’s more, sprouts make for a quick breakfast, all you have to do is soak them overnight and the next day morning, they are ready to be consumed by sprinkling in some spices and lime. Other than this, no chopping, or peeling is needed. Also, another way of relishing sprouts is by cooking for a few minutes and garnishing it with salt and spices. Sprouts are more nutritious when raw, and contain anti-carcinogenic properties. (Carcinogen is a cancer causing agent)

5. Dosa

 Dosa, the south Indian delicacy is quick to make, delicious, can be prepared fat-freeand above all nutritious. Made with rice and pulses, the dosa can be stuffed with veggies to make it more relishing. However, if you are short of time, simply make a plain dosa and have it with sauce. This is a power packed breakfast for all ages. It would keep you light and agile throughout the day while supplying you with all the essential nutrients including carbohydrates. The Dosa Atta pack is available in the market. It is advisable to buy the atta (dough)from where it is freshly being prepared on a continuous basis.

Now for the chutney:  If you have the time, even 10 mins, chutney can be prepared easily. You can either prepare the chutney with coconut, coriander, peanuts, green chilies, spices and lime or you can also add onion and tomato in the same, it would taste all the more good. 

But remember, says, Dr Shweta Iyengar, a well-known nutritionist, “Coconut is high in saturated fats i.e. fats which must be avoided because they contain hydrogenated carbon atoms that raise cholesterol in bloodstreamInstead of coconut, you can use chana dal, udad dal. These are nutritious and healthy”. Also peanuts are high in calories, hence avoid using them in the chutney if you are looking at losing weight.

6. Masala Idlis

Ingredients: 6-7 idlis; one tomato finely chopped; one cup capsicum finely chopped; one onion finely chopped; one tablespoon pav bhaji masala; salt to taste; one teaspoon chili powder; handful of chopped coriander leaves; one tsp olive oil.

Method: Cut each idli into four pieces. Saute all the vegetables in oil. Add the masala, idli and coriander, mix well and serve hot.

You must know: Batter can be made the day before or at best it can be purchased from the market wherein it is being prepared freshly on a continuous basis.