Food

Happy meal

Give the conventional candle-light dinner a miss by serving your partner a nutritious breakfast in bed. After all, it’s the meal that “provides the body and brain with fuel after an overnight fast, helping to wake up the metabolism,” says Tripti Gupta, a nutritionist from Mumbai. “The absorption rate of all nutrients dwindles through the day,” so it’s best to eat a bigger breakfast than a large dinner.

You don’t need a whole lot of refined flour, sugar or processed meat to make your breakfast interesting. “Wholegrains, which are rich in fibre and protein, work just as well, delivering both taste and a health boost,” says Gupta. “The fibre present in grains like amaranth, rye, maize provides satiety and a long period of energy supply while the carbohydrates break down to supply blood glucose for healthy functioning of body and mind. Besides, they are also excellent sources of B complex vitamins and most essential minerals.” Adding nuts and oil seeds will take it up a notch, with healthy fats too. Berries and dry fruit catalyse the absorption of your overall nutrients consumed in your first meal.

Love crumble

Ingredients

6 dates, pitted and chopped

10 cashew nuts

10 almond (soaked overnight, skinned)

2 tbsp cocoa powder

A pinch of sea salt

1/2 cup unsweetened shredded coconut

1 tsp vanilla extract

1/2 cup berries and fruits

1tsp chia seeds

1tsp sunflower seeds

1.5 cup unsweetened yogurt/soya milk/ almond milk

Method

Pulse dates, cashews, almonds, cocoa powder, and sea salt in a food processor, until coarsely ground. Add the shredded coconut and the vanilla extract; let it sit for an hour.

Top with unsweetened fresh yogurt or soya or almond milk.

Add the chia and sunflower seeds.

Garnish with berries and fruits of your choice and serve.

Recipe courtesy: Chef Anand Panwar is Executive Pastry chef for Roseate Hotels & Resorts, Delhi

Avocado toast with egg

Ingredients

1 egg, boiled or poached

2 slices wholegrain bread

1/3 avocado

Salt and pepper to taste

Fresh herbs for topping

1 tomato, quartered

Method:

Fill a medium saucepan with water, bring to a boil. Add whole eggs to boiling water using a slotted spoon. Cover and boil for 6½ minutes.

Prepare an ice water bath for the eggs and immediately put them into the ice water bath. Let it sit for three minutes. Gently remove the shell.

While the eggs are cooking, toast the bread and mash the avocado with a pinch of sea salt and pepper and apply on the toast.

Slice eggs and put them on the toast. Sprinkle salt, pepper, and fresh herbs. Serve with the fresh heirloom tomatoes.

Recipe courtesy: Shyamli Mehta, from Cafe Hawkers, Delhi

Red-velvet oat pancakes

Ingredients

For the pancakes

1 1/2 cups powdered oats

1 tsp baking powder

1/2 tsp salt

1 1/2 tbsp cocoa powder

1/2 cup skimmed milk

1 cup beetroot juice

1 tsp honey

1 large egg

1 tsp vanilla extract

1 tbsp olive oil

For the garnish

A handful of strawberries

A spring of fresh mint

Honey, to drizzle (optional)

A few soaked almonds

Method

In a large bowl add powdered oats, baking powder, salt, and cocoa powder. Stir together gently and set aside.

Take another bowl and whisk milk, beetroot juice, honey, egg, vanilla and olive oil together to combine.

Slowly pour wet ingredients into the dry while whisking with a hand whisk. Once combined, scrape the sides of the bowl with a rubber spatula and mix again briefly.

Now drop a ladleful of pancake batter into a heated non-stick pan, lightly oiled, and cook the on low heat till done on both sides.

Stack, garnish with fresh strawberries and mint. Serve with a few soaked almonds, fresh strawberries and a drizzle of honey on the side.

Recipe courtesy: Priyanka M, Master Chef India 2015 finalist from Kolkata


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Printable version | Oct 26, 2021 7:47:09 PM | https://www.thehindu.com/life-and-style/food/healthy-breakfasts-with-love/article22729718.ece

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