Food

Seven easy to make healthy breakfast

breakfast

Eating breakfast is the most beneficial habit of the three basic meals of the day in terms of good health. Impacting every dimension of our being, morning breakfast helps maintain weight, helps weight loss, provides radiant skin, better immune system, reduces obesity, high blood pressure, prevents heart disease and diabetes. To reap all of the benefits of breakfast, here is the list of few healthy foods which can be easily and quickly prepared. Start your day right off.

1 Vegetable and oats: Cut the vegetables (onions, carrot, bean) in small cubes. Heat one teaspoon of olive oil in a pan. Saute onion. Add all vegetables and little salt, turmeric powder and chilli powder. Let the vegetables get cooked keeping the pan covered. Add one and a half cup of water. Give a boil. Add half cup of oats. Stir till water is dried. Have it with coriander chutney.

2 Grilled vegetable and paneer sandwich: Take two pieces of whole grain bread. Spread coriander chutney on one bread slice and tomato ketchup on another. Place thin slices of cucumber, tomato and paneer on the chutney piece. Cover it with ketchup bread piece. Grill it in sandwich maker for few seconds without adding butter.

3 Poha: Wash one cup of poha. Drain water. Keep aside for 15 – 20 minutes. Meanwhile, chop onion and carrot. Heat little olive oil. Add half teaspoon of mustard seeds. When they pop up, add onion and saute for five minutes. Add carrot and peas. Cook them till tender. Add soaked poha. Add little salt, turmeric powder, red chilli powder, little bit of sugar and lemon juice. Saute for 10 minutes, it’s ready to eat.

4 Milk and porridge: Pressure cook porridge adding four times of water in respect of the quantity of raw porridge. Add little sugar after it is cooked. Add hot milk. Stir and eat hot.

5 Besan or sooji cheela: Chop onion, green chillies and fresh coriander leaves. Grate carrot and cauliflower. Add these vegetables, salt, red chilli powder and water to besan or sooji to make a thick batter. Heat non-stick pan. Add little olive oil. Spread the batter and cook from both sides. Have it with coriander chutney.

6 Boiled masala eggs: Boil eggs. Cut in two halves. Sprinkle finely chopped onions, coriander leaves, green chillies, salt and chat masala on it.

7 Moong beans sprouts: Soak them in water in the night. In the morning drain the water. Put the swelled beans in a bowl with a lid and keep aside for two days. Wash them after seven to eight hours so that it does not stink. After two days you will see beautiful sprouts from moong beans. Put them in a pressure cooker. Add half cup of water. Add little salt and turmeric powder. Give a pressure and take the beans out of the cooker. You may eat them plain, adding little lemon juice or you may add finely chopped onion, tomato and cucumber in it to enhance the taste and health benefits.

Take good care of yourself. Make a habit of eating just right and together as a family in the morning, regardless of how busy you are. These breakfast options are a complete meal with whole grains, protein and fibre. Be healthier and happier!

 

[“source-thestatesman”]