RECIPES Here are some easy-to-make and tasty breakfast options
Power up your day with a hearty breakfast that will help keep you full and energetic until lunch. It is the prevention meal because it heads off overeating and over snacking during the day; it’s also an easy way to ensure you eat better and lose weight.
Make sure your breakfast is well rounded. That means it has to pack produce, protein, and whole grains. The following recipes are tempting enough to get you out of bed as most of these meals can be prepared in 15-20 minutes or less, so that they can be whipped up even on hectic mornings. And some can be prepped the night before.
Broccoli and cheese omelette
Olive oil: half tsp
Thinly sliced broccoli florets: one and one fourth cups
Freshly ground pepper: 1 tsp
Grated cheese: 1tbsp
1 egg, plus 2 egg whites
Red pepper flakes: 1tbsp
Salt to taste
Heat oil in a medium skillet over medium heat. Cook broccoli covered, stirring occasionally, until tender, for about four minutes. Season with salt and pepper. Transfer to a plate. Add cheese to the skillet.
Cook over medium-high heat until it melts and golden. Reduce heat to medium low. Add egg and egg whites. Keeping egg yolk in tact, drag a spatula through the whites to spread it evenly on the pan.
Cook covered, until whites are set and yolk is still runny (one minute to one and half minutes). Top with broccoli mixture and fold omelette over. Sprinkle red pepper flakes.
Banana toast with walnut, dates and honey
Cheese spread: 2 tbsp
Whole wheat bread, toasted: 1 slice
Half banana, sliced on the bias
Medium pitted date, thinly sliced: 1
Chopped roasted walnuts: 1 tbsp
Honey: 1 tbsp
Coarse salt and freshly ground pepper.
Spread the cheese on toast. Top with banana, date and walnut. Drizzle with honey. Sprinkle with pinch of salt and some pepper.
Creamed spinach wrap
Flat out light Original flat bread: 4
Fresh spinach, washed thoroughly: 2 bunch
Unsalted butter: 3 tbsp
All purpose flour: 1/4 cup
Whole milk: 1 cup
Whipped reduced fat cream cheese spread:1 1/2 tbsp; Coarse salt and freshly ground black pepper
Method: Cook spinach in a large pot with 1/4 inch water until steam has collapsed the leaves, for 8-10 minutes. Drain and squeeze out liquid. Coarsely chop. Melt butter in a skillet over medium heat.
Whisk in flour, 1 teaspoon salt and some pepper.
Stir for one minute. Whisk in milk and simmer until slightly thickened. Fold in chopped spinach.
Spread cheese spread over one side of flatbread.
Top with creamed spinach. Roll flatbread to enclose filling.
Dal and vegetable idli
Urad dal: 1 cup
Channa (black gram) and
moong dal: 1/2 cup each
Fenugreek leaves: 1 small bunch
Shelled green peas: 125 gm
Coconut: 1/2 tsp
Coriander leaves: 1 big brunch
Green chillies finely minced: 6
Onion minced: 1
Mustard seeds: 1 tsp;
Pinch of asafoetida, salt to taste.
Soak the dals for four hours and grind a little coarsely after draining out the water.
Mince together green chillies, fenugreek and coriander leaves. Grate the coconut and carrot to fine bits. Half boil the peas and grind coarsely. Mix together dals, vegetables, coconut and onion. Heat one tbsp oil and put in mustard seeds and asafoetida.
When seeds stop crackling put those into the dal blend and mix well. Grease small round bowls of idli stand with ghee or oil and fill three-fourth full. Steam till idlis are firm. Remove them from container and serve them hot with seasoned curd or sambhar or coconut chutney.
Sifted whole wheat flour: 250gm
Salt: 1 tsp
Ghee: 4 tbsp
Water: 1 cup
Grated beetroot: 2 cups
Crushed pomegranate seeds: 1 tbsp
Green chillies minced: 2
Handful of chopped coriander leaves
Chopped ginger: 1/2 piece
Jeera powder: 1/2 tsp;
Chilli powder: 1/2 tsp
Mix salt and ghee into the flour. Add water gradually, knead well and mix the flour. See that dough formed is uniform, smooth, soft and pliable. Mix all the spice ingredients in the grated beetroot. Now take a piece of dough and roll it flat like a chapatti.
Spread a little ghee or butter and then fill in the grated, spiced beetroot. Seal the edges nicely, sprinkle a little dry flour on top and then roll out the parathas as thinly and as round as you can, being careful not to break it. Grease a smoking tava or a girdle with ghee and place the paratha over it. When underside turns golden, apply ghee on top side and turn over. Press gently and cover this side also with some ghee keep on turning until paratha turns golden. Serve with fresh butter and curd.