Health & Nutrition

Healthy, high-energy Indian breakfasts for the whole family

The importance of eating a healthy breakfast cannot be stressed enough as it is the most important meal of the day. Your body needs to replenish its energy after having starved for hours while you sleep. What you eat (or don’t eat) in the morning affects your energy levels until your next meal. Ensure that you and your family members eat something that helps boost energy levels for better productivity during the day.

With that in mind, here are some easy to make breakfast recipes that will give you the energy you need for a productive day:-

1. Kanda Poha

Made from beaten rice, Poha is light on the stomach and easily digestible. It is rich in iron and carbohydrates and packed with energy.

healthy-indian-breakfasts-kanda-poha

Ingredients

  • 1 ½ cups of poha (thick to medium kind)
  • 1 medium onion finely chopped
  • 1 to 2 green chillies (optional)
  • 1 medium potato cut in small cubes (1/2 cup)
  • 1 sprig of curry leaves
  • Handful of peanuts (optional as per taste)
  • A few chopped coriander leaves
  • ¾ tsp mustard seeds
  • ¼ tsp turmeric powder (haldi)
  • ¾ tsp cumin seeds (jeera)
  • A little salt to taste
  • ¼ tsp hing powder (asafoetida)
  • ½ tsp of sugar
  • Lemon juice as needed

Method

  1. Wash the poha 2-3 times and drain the water completely.
  2. Set it aside to soften by sprinkling a little water.
  3. Dry roast the peanuts and set these aside.
  4. Heat a pan with oil and let the oil heat up a bit before you add cumin, jeera and hinga to the oil.
  5. When this mix begins to splutter, add the cut onions, curry leaves and green chillies. Saute the mix until the onions turn slightly brown.
  6. Add cube potatoes to the mix and sauté them for about 2 minutes.
  7. Cover and cook on low heat until the potatoes are soft and cooked completely. If need be, sprinkle some more water to speed up the process. Once done, sauté for another minute.
  8. At this point, add the poha and turmeric powder. Mix well and cover the pan.
  9. Cook on a low heat until the poha is properly cooked.
  10. Add coriander leaves, sprinkle some lemon juice and mix well.
  11. Garnish with coriander leaves and roasted peanuts and it’s ready to eat.

2. Rice and Moong Dal Idli

The Idli is a healthy South Indian dish. Rice and moong dal idli is a variant which is traditionally made out of rice and urad dal and is high in protein.

healthy-indian-breakfasts-rice-n-moong-dal-idli

Ingredients

  • ½ cup rice
  • ¼ tsp fenugreek (methi seeds – optional)
  • ½ cup green moong dal
  • ½ cup grated carrot
  • ½ cup finely chopped spring onions whites and greens
  • Salt to taste
  • 1 tsp fruit salt

Method

  1. Soak the moong dal, rice and the fenugreek seeds in a deep bowl with water for about 5-6 hours so you can leave it overnight.
  2. Drain the mixture and blend it into a smooth paste in a mixer.Transfer the mixture into a separate bowl, add spring onions along with the carrots and mix it again.
  3. Just before steaming, add salt to the batter along with 2 tablespoons of water.
  4. Mix it all gently when the bubbles form.
  5. Put a little batter into each of the greased idli moulds and let them sit in a steamer for about 10 minutes or till the idlis are cooked.
  6. Let them cool slightly before serving them with a little green chutney.

3. Jowar Upma

This is a healthier version of the traditional Indian rava based upma. It’s made by replacing a large quantity of refined rava with iron and fibre-rich jowar and green peas. A small portion of rava is used only to improve consistency. You can choose to add carrots and tomatoes for taste and additional nutrition. Do keep in mind that like most millet-based foods, this upma should be served immediately.

healthy-indian-breakfasts-jowar-upma

Ingredients 

  • 2 tsp oil
  • 1 cup jowar (white millet flour)
  • 1 tsp mustard seeds
  • ¼ tsp hing
  • 5-6 curry leaves
  • ½ cup boiled green peas
  • ½ cup finely chopped onions
  • ½ cup rava (semolina)
  • 2 tsp green chilli paste
  • 2 tsp finely chopped coriander leaves
  • 1 ½ tsp of lemon juice
  • Salt to taste

Method

  1. Heat the oil in a non-stick pan and add the mustard seeds and urad dal.
  2. When the mustard seeds start crackling, add the hing and curry leaves. Saute this mixture on a medium flame for a few seconds.
  3. Add the onion and sauté on a medium flame for about 2 minutes.
  4. Now add the jowar flour and sauté for 2 minutes.
  5. Add the green chilli paste, green peas, salt and coriander and mix it all well.
  6. Add 3 cups of water and mix for about 2-3 minutes by stirring continuously.
  7. Add the lemon juice and it’s ready to be served.

4. Green Peas Paratha

Parathas are wholesome and they keep you feeling full longer. Green peas are pureed and combined with whole wheat flour to make the paratha dough. Both whole wheat flour and green peas are rich in fibre, which aids in controlling our body’s blood sugar levels. Each paratha is cooked with minimal oil which makes it healthy for diabetics.

healthy-indian-breakfasts-pea-paratha

Ingredients

  • ½ cup whole wheat flour (ghehu ka aatta)
  • 1 tsp finely chopped green chillies (optional)
  • ½ cup boiled green peas
  • 1 tbsp dahi (low-fat curds)
  • 1/8 tsp ajwain (carom seeds)
  • Salt to taste
  • 1/4 tsp of Oil

Method

  1. Using 1 tsp of water, puree the green peas into a smooth paste in a blender.
  2. Knead all the ingredients into a soft dough by combining them without using water.
  3. Divide the dough into 5 equal parts.
  4. Roll out each part with the help of a little flour into a paratha.
  5. Using a little oil, cook each paratha on a non-stick pan until both sides are golden brown.
  6. Serve hot.

5. Rava Uttapa

This recipe is perfect if you’re looking for a quick and easy healthy breakfast meal. The vegetables add a little extra notional value to a yummy rava uttapa.

healthy-indian-breakfasts-uttapa

Ingredients

  • 1 cup rava (semolina)
  • 1/4 cup capsicum finely chopped
  • 1 large onion
  • 1/4 cup sour curd
  • 1 chopped tomato
  • 1 tsp grated ginger
  • 1 tsp oil
  • 1/4 cup coriander leaves
  • Salt to taste

Method

  1. Add the rava, sour curd and salt in a bowl.
  2. Mix well while adding water until the batter has a thick yet slightly watery consistency – slightly thicker than dosa. Keep this aside for 20 minutes.
  3. Add the chopped onion, capsicum, tomato, green chillies, ginger, coriander leaves and 1 tsp of oil to the batter.
  4. Mix well and keep the consistency in check. The rava absorbs the water and becomes thicker. You can add more water if required and mix well to make sure that it has a thick consistency.
  5. Heat a little oil in a non-stick pan.
  6. Reduce the flame to low and pour some of the dosa mix.
  7. Spread it into a circle using a ladle.
  8. Add a little oil around the edge of the pan.
  9. Cook for about 2-3 minutes. The colour on the top will become light and off-white and the bottom to a light brown. Flip the pancake and let the other side cook for the same amount of time.
  10. Flip it again for about 30 seconds and then transfer it to a plate and serve hot.

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