Start your day the desi way
Tired of the same old bread butter, French toast, oats and cornflakes? Nutritionists recommend seven healthy Indian breakfast options that are filling as well as easy to makehealth and fitness Updated: Oct 29, 2012 02:00 IST
Tired of the same old bread butter, French toast, oats and cornflakes? Nutritionists recommend seven healthy Indian breakfast options that are filling as well as easy to makeBajra Paneer Cheela
How to make:In 1 cup bajre ka aata, mix 1 finely chopped onion, green chillies and a bunch of coriander leaves. For flavours, add 1 tsp each of grounded black pepper, chat masala and ajwain. Add about 1 cup of water or as required to make a smooth batter. Now, in a non-stick frying pan put 2 tsp soya, canola, sesame or peanut oil and spread 1 serving spoonful of batter over it. Grate paneer from a chunk over it and cover it with lid just for about a minute and cook inside on low flame. Remove lid, turn it upside down, and sprinkle some more oil on the sides. Remove once crisp and serve with sauce or chutney.
Nutritional value:While bajra is a good source of complex carbohydrates, cottage cheese will fulfill your protein needs. Tossing up the cheelas in non stick pan will help absorb least oil. Soya, canola, sesame and peanut oil are all considered to be heart-healthy.
By Neelanjana Singh, nutritionist, Nutri Life Clinic
How to make:Boil one cup mixed vegetables such as carrot, green peas and potato, and keep aside. Heat oil in a wok, add 1tsp mustard seeds, a few curry leaves and 1/2 tsp urad dal. To this, add one chopped onions, 1/2 inch chopped ginger and a green chilli. Saute for a minute and then add the veggies. Saute for a couple of minutes more and add 1 cup water and salt and bring to boil. Now add 1/2 cup dalia, and mix well so that it doesn’t form lumps. Cover and cook on low flame for about 10 minutes till the water evaporates and the dalia turns soft.
Nutritional value:Dalia or broken wheat along with fresh veggies is a rich source of complex carbohydrates and fibre, as well as a great source of minerals such as manganese, thiamine, niacin, iron and zinc.
By Tina Sapra, nutritionist, Fortis Memorial Research Institute
How to make: Make your regular rotis with mixed grain aata. For the filling, you can chop and steam 2 cups of fresh winter veggies such as carrot, beetroot, brocolli and cabbage. In 1 tsp butter, add chopped garlic and grounded blackpepper. Add a chopped green capsicum and the veggies with salt to taste. Saute for a minute. Put this filling inside the rotis and roll them up. Alternately, you can also use soya keema instead of the veggies for the filling.
Nutritional value: While the mix grain aata is a rich source of carbohydrate, winter vegetables like carrot, beetroot, brocolli and cabbage are a rich source of vitamins and minerals. Soya can give you’re your protein shot. The garlic and butter will lend just the adequate warmth needed in winter.
By Neelanjana Singh, nutritionist
How to make: Boil 1 cup green peas, soak 1 cup poha in water for about 2 minutes and strain the water and keep both aside. In a pan, put 2 tbsp oil, and add 1/2 tsp mustard seeds and cumin along with 1 dried red chilli, 1/2 tbsp channa dal, urad dal, and peanuts each. Add a few curry leaves and a pinch of hing, turmeric and salt to taste. Fry till onions are transparent. Now add the green peas, soaked poha and fry for about 5 minutes. Sprinkle chopped coriander leaves and a bit of lemon juice.
Nutritional value:Poha or flattened rice is rich in iron, vitamins and minerals. Green pea is an excellent source of fibre, potassium and phosphorus. However, remember to not take it with tea or coffee as nicotine/caffeine does not let the iron to be absorbed by the body.
By Shivani Passi, dietician
Subz Rawa Idly
How to make: Heat 1 tsp olive oil and add 1/2 tsp mustard seeds and 1/2 tsp chana dal. Once, dal turns brown, add 1 slitted green chilli, a few curry leaves and 1 inch grated ginger. Add 1 cup ravva or sooji and roast on low flame for about 2 minutes. Let it cool for a while. Now add finely chopped or grated coconut, carrots and chopped coriander leaves with a cup of beaten curd, 1/2 cup water and salt. Leave for about 30 minutes. Now pour a ladle full of batter each in idli plates and steam on medium flame for about 10-15 minutes.
Nutritional value: Unlike regular idlis, where you need to ferment the batter overnight, ravva idlis can be made anytime without much ado. It’s easy to digest and is a light proteinaceous option. The vegetables in it are a good source of vitamins and minerals.
By Shivani Passi, dietician, Sri Balaji Action Medical Institute
Methi Thepla Raita
How to make: Take a of cup wheat flour, and add 2 chopped green chillies, 1/2 tsp turmeric powder, 1 tbsp ginger-garlic paste, a pinch of hing, 1 tsp each of cumin seeds and coriander powder, 1/2 tsp ajwain and mix well. Now add a bunch of methi leaves to this, 2 tsp oil and knead well. Make even-sized balls, and roll into thick rotis and roast on the tawa. Instead of milk tea, have it with raita, for which, beat a cup of curd, and add to it black salt, roasted cumin seeds and chat masala.
Nutritional value: Easy to make, and no oil is required. Methi leaves are rich in iron and vitamins. Yogurt gives you a rich dose of calcium. Yogurt is much easier to digest than milk and hence less fattening too.
By Dr Priyanka Rohatgi, nutritionist Apollo Hospitals, Bangalore
How to make: Soak 1 cup kaala chana, soya beans and black moong dal overnight, and then boil. Dice 1 cup paneer, or one boiled potato. Chop a bunch of coriander leaves, 1 green chilli, 2 onions and 2 tomatoes. Roast 1 tsp cumin seeds and grind to a powder form. Now mix all the ingredients in a bowl, add salt and 2 tsp chaat masala. Serve with a dash of lemon juice.
Nutritional value:Chaat is usually associated with unhealthy binging but this one isn’t. This is a mixture of iron, potassium and protein rich sprouted lentils and paneer along with added carbs in the form of potatoes, green chillies and spices.
By Neelanjana Singh, nutritionist