5 Healthy Innovative Breakfast Recipes Recommended By Nutritionists
Breakfast is not just the first meal of the day but the most important one too. We Indians are lucky to have a huge variety of options available to include in our breakfast. But sadly we are either feasting on buttery paranthas or eating processed cereals such as cornflakes. They are obviously not going to help you stay healthy in the long run.
These 5 innovative breakfast recipes that I am going to give you have been a part of my life since the past 3 years and have been recommended by dieticians and nutritionists themselves. So, forget repeating the same old thing daily for your breakfast and dig into some mouth-watering healthy food.
1. Rawa Pizza
Ditch that cheesy lump of junk and switch to a better and healthier version of pizza. It’s simple, quick and despite being healthy does not compromise on taste. Suji is an important ingredient of many Indian dishes including the famous dosa from the south and the sooji ka halwa from the north. It is made from rough, coarsely ground whole wheat, and hence, is healthier than the refined wheat preparations.
Image Source: theterracekitchen.in
Ingredients:
4 teaspoon sooji/semolina
2 teaspoon curd
A pinch of ENO or baking soda
Finely chopped veggies (tomato, onion, cabbage, french beans, carrot, etc.)
A little oil or ghee
Salt to taste
Serves: 1
Recipe:
Before I start with the recipe, lay your hands on as many veggies as you can. The more veggies you include in this recipe the healthier this pizza gets.
1. Mix the semolina with curd and add a pinch of ENO or baking soda.
2. Add all the finely chopped veggies and salt, mix the batter thoroughly.
3. Keep a pan on medium flame and heat it.
4. Roast a slice of bread only from one side on the pan.
5. Now apply the semolina batter on the roasted side of the slice.
6. Put some oil/ghee on the pan and roast the base of the slice such that the side with semolina batter faces up.
7. When the batter settles down, turn the slice and roast the other side as well.
Voila !! Your healthy homemade semolina pizza is ready to serve. Eat it with tomato ketchup.
Also Read: 10 Science Backed Ways To Boost Your Metabolism
2. Yogurt Sandwich
Everyone loves a well put up sandwich but the moment you add mayonnaise, butter or salted cheese to it, this healthy food turns to another junk option. But without sauces, a sandwich is no more a sandwich. Once I consulted a dietician who gave me a sandwich recipe which had only cucumber, onion, salt, and pepper. No doubt it was healthy but I hated it because it was too dry and honestly it tasted awful.
But don’t worry this is not one of those healthy recipes which make you cringe. You can make your own sandwich spread by using yogurt and trust me you can turn your yogurt to have a mayonnaise-like consistency.
Image Source: hebbarskitchen.com
Ingredients:
2 spoons yogurt
White or brown bread
Veggies- cucumber, carrot, onion, tomato, capsicum, and cabbage.
Salt to taste
Black pepper to taste
Serves: 1
Recipe:
1. Put the yogurt in a sieve and place it over a bowl so that the water from the yogurt is separated. Keep it undisturbed for at least an hour to get a thick consistency just like mayonnaise.
2. Meanwhile, grate all the veggies or chop them very finely.
3. Now mix the hung curd and veggies in a bowl.
4. Add salt, black pepper, and any other spices of your choice to enhance the taste.
5. Spread this mixture on bread slices to make your sandwich.
3. Vegetable Vermicelli
As a kid I often had my mother cook sweet vermicelli in milk or what we commonly call semiyan and I loved it. But it’s not that great when you are trying to lose weight. Wait!! don’t give up on them yet, you can cook vermicelli in a much healthier and spicier way.
Image Source: Nishkitchen.com
Ingredients:
4-5 tablespoon vermicelli
1 teaspoon cumin
1-2 green chilies
½ teaspoon oil
Salt and pepper to taste
Lots and lots of veggies (onion, tomato, carrot, cabbage, spring onions, beans, cauliflower)
Serves: 1
Recipe:
1. Heat ½ teaspoon oil in a pan.
2. Add the cumin when the oil heats up.
3. When the cumin starts to splutter add finely chopped onion.
4. Once the onion turns translucent, add finely chopped tomato and green chilies.
5. After the tomato softens add the other chopped veggies.
6. Add salt and pepper as per taste. (You can even add other spices of your choice but I prefer a simple breakfast so I only add salt and pepper)
7. Add 1-2 tablespoon water and cover the pan. Let the veggies cook.
8. When the veggies have become soft, add water to the pan. Make sure the water is double the amount of vermicelli you have taken.
9. As soon as the water starts boiling add vermicelli and let it cook till the water evaporates completely.
10. Serve hot.
Also Read: Carb Cycling- What Is It and How It Helps To Lose Weight?
4. Chana Chaat
Don’t let the word chaat confuse you. Chickpeas or chana are not just great with rice they are a good breakfast option too !!
And needless to say, they are healthy!! The dietary fibres in chickpeas function as "bulking agents" in the digestive system. They not only increase satiety ( feeling of fullness) but also reduce appetite, thereby lowering overall calorie intake.
Many studies have suggested that increasing consumption of plant foods like chickpeas decreases the risk of obesity, overall mortality, diabetes, heart disease, promotes a healthful complexion, healthful hair, increased energy, and overall lower weight.
Make sure that you soak the chickpeas at least 8-10 hours before cooking. To have them for breakfast soak them in water overnight.
Image Source: ikneadtoeat.com
Ingredients:
½ bowl of boiled chickpeas
Veggies (carrots, beans, onion, tomato, cauliflower, cabbage, and capsicum)
½ lemon’s juice
Salt and pepper
Serves: 1
Recipe:
1. Chop all the veggies and saute them in a pan.
2. Add some salt and pepper as per taste.
3. Don’t cook them completely they just need to be sautéed. Once cooked partially remove them from the flame.
4. Add the boiled chickpeas to the veggies.
5. Drizzle some lemon juice and garnish with coriander leaves.
Also Read: How To Eat Healthy Even At Parties
5. Bread Upma
This one is my favorite and is absolutely yummy!!! Giving the South Indian dish upma a twist with bread, not just you but even the kids are going to love this one.
Image Source: Vegcravings.com
Ingredients:
2-3 slices of bread
1 teaspoon oil
3-4 curry leaves
½ teaspoon mustard seeds
Salt to taste
2 pinches of turmeric powder
¾ teaspoon ginger garlic paste
½ teaspoon red chili
1 chopped onion
1 tomato chopped
Other chopped veggies such as beans, carrot, cabbage, and capsicum
Serves: 1
Recipe:
1. Heat oil in a pan.
2. Add curry leaves and mustard seeds and wait till they splutter.
3. Now add chopped onion and fry them till they become translucent.
4. Add the ginger garlic paste and chopped tomatoes. Wait for the tomatoes to soften.
5. Now add the veggies along with all the spices.
6. Add 3-4 tablespoons of water and cover the pan.
7. Wait for the veggies to cook.
8. Now, add crushed bread slices to the veggies and mix thoroughly to cover the bread with the veggies.
9. Serve the bread upma hot.
You must have noticed that all the recipes I have mentioned above include a lot of vegetables. Including more and more vegetables in your meals can accelerate weight loss. Vegetables are high in fiber, which helps to slow down sugar absorption. The only vegetables that are higher in calories are root vegetables: potatoes, sweet potatoes, yams, carrots, beets. But even these are unlikely to make you gain weight if you don’t eat them in excessive amounts.
To further accentuate weight loss you can include salads as a snack in between meals but don’t include any sauces as dressing.
If you tried any of these recipes please share your experience in the comments section.
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