Contributed by – Healthians team
Since grabbing that samosa or sandwich at work in the morning is no longer an option, it’s not unusual for most of us to run out of recipe ideas for breakfast. In fact, an analysis of Google search trends for 90 days shows that Indians are searching for recipes the most. Add to this the limited availability of resources and cooking becomes even more challenging. As we grapple with struggles of living through this global COVID-19 crisis and get used to our new routines, it is necessary to stay nourished.
So, here, are some quick recipes which you can rustle up with pantry staples. These recipes are perfect for breakfast as they are easy to make, nutritious and can help you kick start the day on the right note.
Muesli is packed with whole grains, fiber, protein and antioxidants. You can make it in many different ways which makes it perfect for everyday breakfast. It’s toasty, nutty, chewy, satisfying and will keep you full till lunch.
- Rolled oats – 120g
- Milk – 300ml (You can also take any milk alternatives as well)
- Chopped walnuts – 10g
- Chopped almonds – 10g
- Raisins – 20g
- Chopped banana – 40g
- Chopped apple – 40g
- Sugar – 2-3 tbsp
Method to prepare muesli
- Mix oats, chopped walnuts and almonds well and roast them for 3-5 minutes. You can add any other nuts or seeds you have available like pumpkin seeds, chia seeds, flax seeds, peanuts, pecans etc
- Allow it to cool for a while and mix in raisins or other dried berries or fruits. Transfer the contents to an airtight container. This mixture can be stored for about a month.
- For breakfast, take a serving bowl. Transfer the mixture to it. Add chopped banana and apples. You can also add sugar as per your taste. You can replace sugar with honey, powdered jaggery or stevia.
- Add milk. Stir well. And your breakfast is ready!
2. Mixed sprouts poha
Everyone knows that sprouts are a powerhouse of nutrients. They regulate your blood sugar levels, keep your digestive system healthy and make your skin glow, whereas, poha or flattened rice is low in carbs and high in iron and fiber content. Poha is a great breakfast or snack option as you can change and add ingredients as per availability.
- Poha -200g
- Mixed sprouts – 100g
- Chopped onions – 20g
- Chopped green chilies – 20g
- Turmeric powder – 1tbps
- Lemon juice – 1tbps
- Oil – 1 tbsp
- Salt – as per your taste
- Sugar ½ tbsp
Method to prepare mixed sprouts poha
- Place poha in a sieve and wash it lightly. Drain the water and keep it aside for 10 minutes.
- Take a nonstick pan and heat some oil on a medium flame. Add chopped onions and green chilies to it. Sauté till onions turn light brown.
- Add mixed sprouts and sauté for some more time on medium flame.
- Add salt and sugar cook for another couple of minutes.
- Now add poha and lemon juice. Mix well. Cook for 2-3 minutes and stir continuously.
- Your mixed sprouts poha is ready. Serve hot and enjoy it with tea or coffee.
3. Vegetable dalia
Dalia or broken wheat is one of the simplest foods to make and is healthy. It’s low in fat and cholesterol and high in iron, fiber and healthy carbs. Amp up its goodness by adding your favorite vegetables to the recipe, you can also add peanuts, chickpeas, beans, soyabeans to add an extra dose of goodness.
- Dalia – 1 cup
- Your favorite vegetables chopped (cauliflower, carrot, bell pepper, green peas)
- Grated garlic – 1 tbsp
- Grated ginger – 1 tbsp
- Oil – 2 tbsp
- Red chili powder – 2 tbsp
- Salt to taste
- Garam masala – 1 tbsp
- Turmeric powder – ¼ tbsp
- Water – 2 cups
Method to prepare vegetable dalia
- Wash dalia 2-3 times and drain the water.
- Heat some oil in a pan and add ginger and garlic to it. Sauté for a few minutes.
- Now add washed dalia, chopped vegetables, chili powder, turmeric powder and water to it. Stir the mixture well.
- Cover the pan with a lid and let it cook for about 10-15 minutes on medium flame. Stir occasionally. You can add more water if required.
- When almost done, give a gentle stir and garnish it with some coriander leaves.
- Vegetable dalia is ready to be served. Enjoy!
4. Peanut butter and banana chia pudding
Despite their size, chia seeds are loaded with nutrients. They are rich in omega 3 fatty acids, antioxidants and provide fiber, iron and calcium. Chia seeds coupled with peanut butter, which is a source of healthy fat and aids weight loss, is perfect to start your day with.
- Milk – ½ cup
- Chia seed – 1/8cup
- Cinnamon (for flavor)
- 1 medium banana
- Peanut butter – 1 tbsp
- Berries of your choice
Method to prepare peanut butter and banana chia pudding
- In a glass mix chia seeds with half a cup of milk. You can use any milk that you prefer. Add a pinch of cinnamon if you like. Mix it well.
- Smash up a banana and add it to the milk along with peanut butter. Mix everything nicely.
- Cover the glass and let it sit for some time so that the chia seeds soak and become softer. The mixture will become thicker, pudding-like consistency.
- It’s ready to be served. Top it up with sliced banana or berries and enjoy.
5. Instant yogurt and oats porridge
Oats are incredibly nutritious. They are gluten-free whole grain and a great source of vitamins, minerals, fiber and antioxidants. Yoghurt delivers protein, calcium and solid dose of good bacteria to your system.
- Oats porridge – ½ cup
- Honey – 1 tbsp
- Cinnamon for flavor
- Milk – ½ cup
- Yogurt – 2 tbsp
- Chopped apples or berries or sliced banana
Method to prepare yogurt and oats porridge
- Add oats in a bowl and mix it with honey and cinnamon.
- Add milk to it and mix it well. You can also use hot water instead of milk. Just the result will not be as creamier as it would be with milk.
- Let the mixture sit for at least 2 minutes.
- It will become thicker and creamier. To make it creamier, add yogurt to it.
- Top it up with some chopped and sliced fruit as per your liking and it’s ready to be served.