A Fine Balance
Give your mornings a good start with healthy breakfast
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.
WHOLE WHEAT BANANA & NUT PANCAKES
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.
QUINOA POHA WITH GREEN PEAS
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.
EGGLESS MASALA OMELETTE & MINT YOGHURT DIP
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.