A Fine Balance

Give your morn­ings a good start with healthy break­fast

India Today - - CONTENTS - Preety Tyagi Nutri­tion­ist, Gur­gaon

Eat­ing a healthy break­fast not only re­fu­els your body but also sets you for proper func­tion­ing of the mind and body for the rest of the day. Stud­ies show that peo­ple who eat a bal­anced and ad­e­quate break­fast can fo­cus and con­cen­trate bet­ter and are good de­ci­sion mak­ers. The ideal num­ber of calo­ries to be con­sumed in this first meal is ap­prox­i­mately 400 kcal. A break­fast com­pris­ing more calo­ries may re­sult in a slow and slug­gish start to the day and go­ing too low in calo­ries can prove dis­as­trous. While the healthy recipes are of­ten too im­prac­ti­cal or time­con­sum­ing, easy-to-make ones are of­ten not sub­stan­tial to qual­ify as a good break­fast. A power packed break­fast must be a com­bi­na­tion of good car­bo­hy­drates and fi­bre along with some pro­tein. Here are some su­per quick recipes which will sat­isfy those taste buds and pre­pare you for an ex­cel­lent start to a busy day.


Cook­ing time 15 min­utes En­ergy 389 kcal; Car­bo­hy­drates 56.28 g; Pro­tein 13.45 g; Fat 14.68 g; Fi­bre 7.66 g; Sugar 13.74 g; Sodium 345 mg

In­gre­di­ents 1 cup whole wheat flour, 1 tsp bak­ing pow­der, ¼ tsp salt, ¼ ground cin­na­mon, ¼ ground nut­meg, 1 ripe and mashed ba­nana, 1/8 cup honey, 1 egg, ¼ cup milk, ¼ cup nuts (op­tional)

Method of prepa­ra­tion Com­bine dry in­gre­di­ents and set aside and then com­bine wet in­gre­di­ents sep­a­rately. Add the dry in­gre­di­ents to this and mix well. Add more milk or flour as nec­es­sary to make the bat­ter a “pan­cake bat­ter-like” con­sis­tency (slightly runny). Stir in the nuts. Cook on grid­dle over medium heat un­til golden brown on each side. Serve topped with warm maple syrup or plain. Top some sliced ba­nanas and crushed nuts as well.


Cook­ing time 26 to 30 min­utes En­ergy 393.25 kcal; Car­bo­hy­drates 50.02 g; Pro­tein 11.65 g; Fat 16.175 g; Fi­bre 6.64 g; Sugar 3.25 g; Sodium 1172.835 mg

In­gre­di­ents 1 cup quinoa, 2 tbsp mus­tard oil, ½ tsp mus­tard seeds, 2 to 10 curry leaves, 2 medium finely chopped onions, ¼ tsp turmeric pow­der, 1 chopped green chilli, 1 medium boiled potato, peeled and cubed, 2 tbsp green peas, 1 tsp salt, ½ tsp red chilli pow­der, 1 tbsp lemon juice, 2 tbsp roasted peanuts, 1 tbsp fresh chopped co­rian­der, 2 tbsp fresh grated co­conut Method of prepa­ra­tion Wash and rinse quinoa and put that in a non-stick pan with three cups of wa­ter and al­low to boil. Cover and cook on low heat for 20 min­utes. Heat oil in a non-stick pan and tem­per mus­tard seeds and curry leaves and sauté for a few sec­onds, un­til they start splut­ter­ing. Add onions and sauté till golden brown. Add turmeric pow­der, green chilli, red chilli pow­der and sauté well. Add boiled pota­toes and green peas and mix well. Sauté for 10 to 15 min­utes and add cooked quinoa and salt. Add lemon juice. Turn off the heat and trans­fer poha into a serv­ing bowl. Sprin­kle roasted peanuts, co­rian­der leaves and grated fresh co­conut and serve hot.


Cook­ing time 10 min­utes En­ergy 382 kcal; Car­bo­hy­drates 17.25 g; Pro­tein 8.5 g; Fat 55.74 g; Fi­bre 13.02 g; Sugar 11.04 g; Sodium 1418.97 mg

In­gre­di­ents 1 cup gram flour or be­san, 1 cup all-pur­pose flour or maida, 2 tbsp all plant pro­tein pow­der (op­tional), 1 tsp salt, 1 tsp bak­ing pow­der, 1 cup wa­ter or as re­quired, 2 tbsp olive oil/canola oil, ¼ cup chopped onions, ¼ cup chopped co­rian­der leaves, ¼ cup sprouted moong dal (op­tional), 2 chopped green chill­ies (op­tional) Method of prepa­ra­tion Make a thin con­sis­tency bat­ter by whisk­ing to­gether be­san, maida, pro­tein pow­der, bak­ing pow­der and salt. Whisk well for a cou­ple of min­utes un­til the bat­ter looks smooth. Add onions, green chill­ies, sprouted moong dal and co­rian­der leaves to the bat­ter and mix well. Heat a non-stick pan on high heat. Add a tsp of oil and spread it well on the pan. Add a round la­dle full of the bat­ter to the pan and let it spread by mov­ing the pan in cir­cu­lar mo­tion. Cook for a minute and turn it over and sim­i­larly cook on the other side. Fold the omelette in half and ar­range on a serv­ing plate. Serve hot, sprin­kled with some black pep­per.

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