Start your day on the right foot!
Studies have shown that people who eat a balanced breakfast generally have better overall health. When we wake up after fasting overnight, the body is low on glucose and other essential nutrients. A good meal helps replenish the deficit and sets us up for the day ahead. This is the time to load up on calories so that you have enough fuel to burn during the day. Here are three extremely simple and wholesome breakfast recipes to ensure a deliciously healthy start to your morning.
A refreshing smoothie is a perfect start to the day and this Banana Coconut one is super simple to put together. It’s power packed with healthy micro and macronutrients and contains a hint of mint, making it an ideal summertime pick me up (it also works perfectly to stave off those afternoon hunger pangs!).
2 bananas (preferably well ripe)
1 cup milk of your choice (regular/almond/oats/soy)
2 tbsp freshly shredded or desiccated coconut
¼ tsp cinnamon
½ tsp cardamom powder (or you can substitute for vanilla essence)
1 tbsp honey or maple syrup
A sprinkle of your favourite chopped nuts or seeds to garnish
- Combine all the ingredients in a high-speed blender until smooth. Add some extra milk if needed to adjust the thickness to taste.
- Top with chopped nuts of your choice and serve immediately.
Long before breakfast bowls and gluten-free meals were a thing, Indians were eating the humble flattened rice or poha. Quick, delicious AND healthy, layer it with freshly squeezed mango pulp and yoghurt to fuel your morning. This is our go-to when craving a quick and filling breakfast. We simply fix ourselfs a bowl of this yumminess and double up on the mango layer during summer. If you’re feeling indulgent, you could also add a dash of brown sugar to the mix (and significantly lift the flavours).
1 large ripe mango, peeled and pulped
1 cup full-fat yoghurt
½ cup flattened rice (poha)
2 tbsp of your favourite chopped nuts
Sprinkle of brown sugar (optional)
- Separate the mango pulp and blend coarsely with a fork (or in a food processor).
- Rinse the poha in a wide rimmed strainer under running water for a minute.
- Layer yoghurt, poha and mango in that order, and top with some brown sugar and chopped nuts.
Useful tip: When buying poha, look for medium thickness. The fine and thick varieties often turn out too soft or too chewy in the parfait.
Yes, you did read that right – avocado parathas are a thing! Using avocado creates the most deliciously soft parathas. Avocados contain all the good fats and ensure you don’t need excessive oil when cooking. They also remain soft, long after being cooked, making them a great lunchbox options for little tummies.
3 cups whole wheat flour
2 cups ripe avocados, peeled and cubed
¾ cup of fresh mint leaves, finely chopped
2 tbsp coriander leaves, finely chopped
1 tsp turmeric powder
1 tsp caraway seeds
1 ½ tsp salt (adjust to taste)
½ cup water butter or ghee for shallow frying
- Combine flour and herbs in a large bowl.
- Using both hands work the mixture into a dough, breaking the avocados in with your fingers while you knead.
- Halfway through, wet your hands with a little water and continue to knead until you get a smooth consistency. Be very careful while adding water so the dough doesn’t become too sticky.
- Cover the bowl and rest the dough for 15 to 20 minutes. This helps to smooth it out and makes it extremely pliable.
- Heat a thick flat-bottomed pan while you roll out tennis ball sized portions of dough into thin, round parathas (make sure you don’t put too much pressure on the rolling pin, otherwise the paratha won’t roll out evenly).
- When the pan is hot, reduce to medium-high heat and carefully place the paratha on the pan.
- Once air bubbles start to form, flip it over until bubbles form again, then smear 1 teaspoon of butter or ghee along the periphery of the paratha and on its surface; cook gently for 3 to 5 seconds, pressing down with a spatula until the paratha starts to puff up.
- Flip and cook the other side making sure you do not overcook or burn the paratha.
- Drain on a kitchen towel to soak up excess oil and enjoy with a side of freshly set yoghurt, mint chutney and a hot cup of masala chai.
Useful tip: You can make the dough ahead of time and pop it in the refrigerator covered with a wet muslin. It stays good for two days – just remember to take it out of the fridge 30-minutes before you want to roll the parathas out.
All images courtesy of Asmita Bharadwaj Das.