Healthy Breakfast Recipes- Quick Meal
- Anti-aging Breakfast Platter –
Ingredients – 2 tbsp sprouted moong or sprouted math 3 tbsp fresh low fat paneer 1 orange, sliced or segmented 1/2 grapefruit, segmented 1/2 cup watermelon balls 1/2 cup papaya balls 2 fresh figs (an jeer), sliced or 4 dried figs (an jeer) 1 banana, sliced 8 fresh strawberries or raspberries (optional) 1/4 cup grapes 2 tbsp mulberry 2 dates (khajur), sliced cumin seeds (jeera) powder chili powder.
Method – Sprinkle the cumin seed powder and chili powder on the moong sprouts and cottage cheese. Arrange all the ingredients on a large plate. Serve cold.
Time Duration – 10 minutes.
2. Papaya Mango Smoothie –
Ingredients – One cup papaya puree One cup fresh mango pulp One tbsp sugar (optional) One tbsp lemon juice (optional) crushed ice for serving.
Method – Combine all the ingredients together and blend in a mixer till it gets smooth. Pour into two individual glasses and serve immediately with crushed ice on the top. This recipe cannot be made in a hopper like a mango pulp cannot be added to the hopper. Also, since papaya is soft, do remember juicing it in a hopper is difficult.
Time Duration – 7 minutes
3. Spicy Sprouts Sandwich –
Ingredients – 8 slices of whole wheat bread 8 sliced onions 2 tsp low-fat butter for cooking 1 cup boiled mixed sprouts (moong , matki , chana etc.) 2 tsp oil 1/2 cup finely chopped onions 2 tsp ginger-garlic (adrak-lehsun) paste 1 tsp finely chopped green chillies 2 tsp pav bhaji masala 2 tsp coriander-cumin seeds (dhania-jeera) powder 1/4 tsp turmeric powder (Haldi) 1/2 tsp black salt (sanchal) 1 1/2 cups finely chopped tomatoes salt to taste 1/2 cup boiled, peeled and mashed potatoes.
Method- Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes or till they turn translucent. Add the ginger-garlic paste and green chilies and sauté on a medium flame for another minute. Add the pav bhaji masala, coriander-cumin seeds powder, turmeric powder, black salt, tomatoes, salt and 2 tbsp of water, mix well and cook on a medium flame for 5 minutes, while stirring occasionally. Add the sprouts and potatoes, mix well and cook on a medium flame for 1 more minute. Divide the sprouts mixture into 4 equal portions and keep aside. You have to place one whole wheat bread slice on a flat, dry surface and spread some portion of the sprouts mixture evenly over it. Top it with two onion slices and sandwich using another slice of whole wheat bread. Pre-heat the griller and grill the sandwich using ½ tsp of low-fat butter till the sandwich turns crisp and brown in color from both the sides. Repeat these steps 1 to 3 to make 3 more sandwiches. Serve immediately.
Time Duration – 20 minutes.
4. Multigrain Roti –
Ingredients – 1/4 cup jowar (white millet) flour 1/4 cup bajra (black millet) flour 1/4 cup whole wheat flour (gehun ka atta) 2 tbsp besan (Bengal gram flour) 1/4 cup ragi (nachni / red millet) flour 1/4 cup finely chopped onions 3 tbsp finely chopped coriander (dhania) 1/4 cup finely chopped tomatoes 1 tsp finely chopped green chilies 1 tsp chili powder 1/4 tsp turmeric powder (Haldi) salt to taste oil for greasing and cooking low-fat curds (dahi).
Method – Combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Divide the dough into six equal portions and keep aside. Take one plastic sheet and lightly grease it with oil. Flatten one portion of the dough on it and cover with another plastic sheet. Lightly press on the plastic sheet evenly to make a 100 mm. Lift the roti with plastic sheets, peel off the top plastic sheet and invert the roti on a hot non-stick tava (griddle). In the end, peel off the other plastic sheet as well. Cook, using a little oil until it is golden brown in color from both sides. Repeat with the remaining portions to make 5 more rotis. Serve immediately with fresh curds.
Time Duration – 10 minutes
5.Oats Upma –
Ingredients – Two cups quick-cooking rolled oats 3 tsp oil 1 tsp turmeric powder (Haldi) 1 tsp mustard seeds ( rai / sarson) 1 tsp urad dal (split black lentils) five to six curry leaves (Kadi Patta) 1 whole dry Kashmiri red chilli , broken into pieces 2 green chilies, 1/2 cup finely chopped onions 1/4 cup finely chopped carrot 1/4 cup green peas 1 tsp sugar salt to taste 2 tbsp finely chopped coriander (dhania)
Method – Heat 1 tsp of oil in a non-stick pan, add the oats and ½ tsp of turmeric powder and sauté on a medium flame for 3 to 4 minutes or till it turns its color into light brown, stirring occasionally. Keep aside. Heat the remaining 2 tsp of oil in a broad non-stick pan and add the mustard seeds. When the seeds crackle, add the urad dal, curry leaves, red chilies, and green chilies and sauté on a medium flame for 1 minute. Add the onions and sauté on a medium flame for 1 minute or till the onions turn translucent. Add the carrots and green peas and sauté on a medium flame for 2 minutes. Add the oats mixture, sugar, salt and remaining ½ tsp of turmeric powder, mix well and cook on a medium flame for 1 minute, stirring continuously. Add 1½ cups of hot water, cover and cook on a slow flame for 5-7 minutes, stirring occasionally. Serve immediately garnished with coriander.
Time Duration – 15 minutes
6.Strawberry Yoghurt– For Healthy Heart
Ingredients – 1 cup hung low-fat curds (dahi) 1/2 cup mashed strawberries 4 tsp powdered sugar 4 strawberry slices
Method – Combine all the ingredients together in a bowl and mix well. Keep refrigerated for at least 2 to 3 hours or till the mixture thickens completely. Serve chilled garnished with strawberries. 2 cups of low-fat curds gives 1 cup of hung low-fat curds.
Time Duration – 5 minutes
7. Chunkey Vegetable Spread – For Healthy Heart
Ingredients – 2 tbsp low-fat milk 3/4 cup grated low-fat paneer (cottage cheese) 2 tbsp chopped celery 1/4 cup finely chopped carrots 1/4 cup finely chopped capsicum 2 tbsp finely chopped spring onion greens 2 tbsp finely chopped tomatoes 1/4 cup finely chopped cucumber 1 tbsp finely chopped parsley salt to taste crunchy cumin seed crackers.
Method – Combine all ingredients in a bowl. Chill for 2 hours. Serve with the crunchy cumin seed crackers.
Time Duration – 15 minutes
8. Whole Wheat Breakfast –
Ingredients – 1 cup whole wheat (gehun), soaked overnight 1/4 cup soaked Kala chana (brown chickpeas) 1/2 cup garlic (lehsun) cloves 2 green chilies salt to taste.
Method – Wash and mix both wheat and black chickpea (Kala chana) and pressure cook with sufficient water. Meanwhile, grind the cloves green chili with salt and little water. This is your garlic chutney. To reduce the smell of garlic you can add few drops of lime juice (optional). Now drain water from chana, wheat mixture. Sprinkle some salt. Serve hot with garlic chutney.
Time Duration – 10 minutes.
9. Healthy Vegetarian Omelette for Runners–
Ingredients – 3 eggs 2 tablespoon chopped onions 2 tbsp chopped tomatoes 1/2 tsp chopped green chilies 2 tsp olive oil salt and pepper to taste.
Method – Use 2 egg whites and 1 whole egg and beat the eggs in a small bowl with a fork until yolks and whites are well mixed and your mixture is a bit frothy. Heat the olive oil in an 8″ non-stick pan and fry the onions for 1 to 2 minutes. Add the tomatoes and cook for 2 minutes. Add the green chilies and cook for 1 minute. Now add the beaten eggs and let it spread over the entire pan. Cover with a lid and let it cook on one side for 2 minutes on a slow flame. Add salt and pepper to taste. Serve hot with a slice of whole-wheat bread.
Time Duration – 8 minutes
10. Healthy Macaroni For Kids –
Ingredients – One packet of macaroni 2 small-sized capsicums 2 onions 4 -5 tomatoes 1 tbsp sugar grated processed cheese for topping salt to taste.
Method – Boil water and put macaroni for 2 – 3 minutes(not 2 be overboiled). Cut onions and Simla Mirchi in small size. Peel cover of tomatoes and chop them in small size. Put 2 tablespoon oil in a kadhai. Put onion and Simla Mirchi in it. After few minutes put tomatoes let it get melt (not exactly like gravy some pieces should be visible). Add 1 tablespoon sugar. Salt as per ur wish. Finally, add macaroni and let it get mixed properly and grate cheese while serving. And ur dis is ready to eat (a healthy dish for children as they ll have veggies also with a new flavor).
Time Duration – 10 minutes.
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