Starting your day with a nutritious and healthy breakfast sets the tone for a productive and energized morning. Here are some healthy breakfast options packed with essential nutrients to fuel your day:
Table of Contents
Overnight Oats Recipe
Ingredients:
- 1/2 cup rolled oats
- 1/2 cup milk (dairy or non-dairy like almond, oat, or coconut milk)
- 1 tablespoon chia seeds (optional, but they add healthy omega-3s)
- 1 teaspoon honey or maple syrup (for sweetness)
- 1/2 teaspoon vanilla extract
- A pinch of salt
- Toppings: fresh fruit, nuts, seeds, nut butter, or granola (optional)
Instructions:
- Combine the base ingredients: In a jar or container with a lid, add the rolled oats, milk, Greek yogurt, chia seeds, honey (or maple syrup), vanilla extract, and a pinch of salt.
- Stir to combine: Mix everything well, making sure the oats are fully submerged in the liquid. If you’d like, you can shake the jar to mix it up thoroughly.
- Let it sit: Cover the jar or container and place it in the fridge overnight (or for at least 6 hours). During this time, the oats will absorb the liquid, soften, and develop a creamy texture.
- Add your toppings: In the morning, stir the oats and check the consistency. If it’s too thick, add a splash of milk to loosen it up. Then, add your favorite toppings! Fresh berries, sliced bananas, nuts, seeds, or a drizzle of nut butter are all great options.
Tips and Variations:
- For a vegan version: Use non-dairy milk and skip the Greek yogurt or use a dairy-free alternative.
- Flavor variations: Try adding cinnamon, cocoa powder, or matcha powder to the base for different flavor profiles.
- Make it a protein-packed breakfast: Add a scoop of protein powder or a tablespoon of nut butter to the base mix.
- Overnight oats for meal prep: Make a few jars of overnight oats at once to have a quick breakfast ready for the next few days.
Moong Dal Dosa/Chela:
Ingredients:
- 1 cup yellow moong dal (split yellow lentils)
- 2 tablespoons rice flour (optional, for crispiness)
- 1 green chili (finely chopped, optional)
- 1 small onion (finely chopped)
- 1/4 teaspoon cumin seeds
- 1/4 teaspoon asafoetida (hing)
- 1/2 teaspoon turmeric powder
- Salt, to taste
- Water, as needed to make the batter
- Oil or ghee, for cooking
For Garnish (optional):
- Fresh coriander leaves (finely chopped)
- Grated coconut (optional)
- A few curry leaves
Instructions:
- Soak the Moong Dal: Rinse the moong dal under cold water. Soak the moong dal in water for 4–6 hours or overnight to soften it.
- Prepare the Batter: Drain the soaked moong dal and transfer it to a blender or food processor. Add a little water to make a smooth batter. The consistency should be similar to pancake batter—slightly thick but pourable. If desired, you can add rice flour to the batter for extra crispiness, but this is optional.
- Add Flavor: To the batter, add chopped green chilies, onions, cumin seeds, turmeric powder, asafoetida, and salt. Mix everything well.
- Cook the Dosa: Heat a non-stick or cast-iron pan on medium heat. Once the pan is hot, lightly grease it with a little oil or ghee. Pour a ladleful of the batter onto the pan and spread it out into a thin, round shape (similar to how you would spread a regular dosa).
- Cook Until Crisp: Let the dosa cook for about 2–3 minutes or until the edges turn golden and crispy. You can drizzle a little more oil or ghee around the edges for extra crispiness. Once the bottom is golden brown, flip the dosa and cook for another 1–2 minutes on the other side.
- Serve: Once both sides are cooked, remove the dosa from the pan. Serve it hot with chutney, sambar, or a side of fresh vegetables.
Tips and Variations:
- For added flavor: You can blend in a handful of spinach or grated carrots to the batter for extra nutrition and color.
- For a lighter version: Skip the rice flour to make a more authentic, protein-packed moong dal chela which helps in weight loss.
- Make it spicy: Add finely chopped green chilies or a pinch of red chili powder for some heat in the batter.
- Make mini chelas: You can make smaller, bite-sized chelas instead of large dosas for a fun snack or appetizer.
- For a vegan version: This recipe is naturally vegan; just use oil instead of ghee.
Brown Rice Puttu Recipe
Ingredients:
- 1 cup brown rice flour (preferably freshly ground)
- 1/2 cup grated fresh coconut (or desiccated coconut)
- 1/4 teaspoon salt (adjust to taste)
- 1/2 cup warm water (adjust as needed)
- 1/2 teaspoon sugar/brown sugar/coconut sugar (optional, for sweetness)
- Pinch of cardamom powder
- Banana leaves or a puttu maker (if you don’t have a puttu maker, you can use any steaming vessel)
Instructions:
- Prepare the Puttu Flour:
- In a large mixing bowl, take the brown rice flour. Add the salt and grated coconut and cardamom powder for flavor and mix it.
- Gradually add warm water, a little at a time, and mix it into the flour with your fingers. The mixture should resemble damp breadcrumbs, where it can hold its shape when pressed but is not overly wet. Let it sit for about 10-15 minutes.
- Steam the Puttu:
- You can use any steaming vessel either puttu steamer or Idly pot for steaming.
- Use cotton cloth and place the mixed puttu flour into the cloth and close it by placing banana leaf on the top(optional) close the lid and keep it on medium heat.
- Steam for about 10-15 minutes
- Turn it off and leave it for 5 minutes
- Serve:
- Carefully remove the puttu from the steamer.
- Garnish with the remaining grated coconut. Optionally, you can drizzle a little ghee or top with sugar/brown sugar/coconut sugar for sweetness
- You can also serve it with Kadala curry, chutney, or even bananas.
Tips and Variations:
- To make it sweeter: If you prefer a sweeter puttu, you can mix a little jaggery or sugar into the flour mixture.
- Coconut Milk: You can replace some of the water with coconut milk for a richer flavor and texture.
- Serve with sides: Brown rice puttu is often paired with side dishes like curry (vegetable, egg curry, chicken curry, Kadala curry) or a sweetened coconut mixture (like sugar and coconut).
Veggie-Packed Scrambled Eggs/Egg Omelette
Ingredients:
- 2 large eggs (or substitute with 1 egg + 2 egg whites for reduced fat)
- 1/4 cup chopped spinach
- 1/4 cup diced tomatoes
- 1/4 cup chopped bell peppers (red, yellow, or green)
- 1 small onion, diced
- 1 tsp olive oil or avocado oil
- Salt and pepper to taste
Instructions:
- Prepare Ingredients: Chop vegetables into small, uniform pieces for even cooking.
- Whisk Eggs: In a bowl, whisk eggs until yolks and whites are fully combined. Add a pinch of salt and pepper.
- Cook Vegetables:
- Heat oil in a nonstick pan over medium heat.
- Add onions and sauté until translucent.
- Stir in bell peppers, tomatoes, and spinach. Cook for 2-3 minutes or until vegetables are tender.
- Add Eggs:
- Pour whisked eggs over the cooked vegetables.
- For scrambled eggs: Stir gently with a spatula to create soft curds until eggs are set but still creamy.
- For an omelette: Let the egg mixture cook undisturbed until set. Fold it in half and cook for another minute.
- Serve: Garnish with fresh herbs or a sprinkle of cheese. Serve hot with whole-grain toast or avocado slices.
Tips and Variations:
- Low-Calorie Option: Use cooking spray instead of oil and skip the cheese.
- Keep It Fluffy: Add a splash of milk or water to the eggs while whisking for fluffier results.
- Avoid Overcooking: Cook eggs on medium-low heat to prevent them from turning rubbery.
- Indian Style: Mix in turmeric, cumin, and a pinch of garam masala; serve with roti.
- Season Late: Add salt toward the end of cooking to avoid drawing out moisture from the vegetables.
