Breakfast is a very important meal of the day. A nutritious breakfast can get us going all day without fatigue or hunger pangs. So here are some quick but nutrient rich breakfast and snack option for people on the go.
1. Overnight oats/ Oats porridge:
Not everyone is a fan of oats but trust me this is quite tasty.
Benefits of oats :
Whole Oats Are Rich in Antioxidants, Including Avenanthramides
Oats Contain a Powerful Soluble Fiber Called Beta-Glucan
They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage.
Oats Can Improve Blood Sugar Control
Ingredients for the porridge : You can add or subtract ingredients from this as per your choice and availability. This is to just give you an idea of all the options possible.
Milk or Greek Yogurt(not sour)
Rolled oats: This is preferrable as it is the least processed variant and is fiber rich and is more tasty. Since instant oats is available easily, you can use that as well.
Seeds like chia, flax, sunflower, melon ,pumpkin,sesame.
Dry fruits and nuts : dates, raisins, almond, peanuts, cashew, walnut etc.
Fresh fruits like banana, mango, berries etc.
Optional : cinnamon powder, vanilla extract for flavour.
If necessary : Cane Sugar/honey/coconut sugar
There are 2 options to prepare oats: Either cook it in milk or just add milk/yogurt to a cup of oats and leave it overnight in fridge. It becomes soft and creamy in the morning, no cooking involved. Add vanilla or cinnamon powder for extra flavour. Fruits like mango and strawberry can be added along with oats and kept overnight.
In a bowl layer banana pieces, oats mix and any other fruits of your choice. I added mango pieces. Dry roast seeds and nuts till they become crunchy. Break the walnutsto small pieces. Soak raisins in some water.
Now top the oats bowl with all these and dig in 🙂 This keeps you full for long and is a complete meal.
You can roast all seeds and nuts prior and store it in a jar for future use as well.
You will get these seeds in most of the normal provisional stores for as less as 20Rs for 100gms.Seeds are packed with dietary fibre, protein, good fats and antioxidants. They release energy slowly throughout the day.
Also if you like crunchy caramel oats, toast oats with cane sugar in a pan till it becomes crispy and store it along with nuts and seeds. This is your own home made muesli.
2. Oats pancake:
Far better and tastier than the maida pancakes and easier to make as well.
Rolled oats,baking soda,milk.
Rest I leave it to you: any or all of the above ingredients for porridge can be used here as well.
Add the oats to a mixer jar and powder it. Need not be a very fine powder. Add milk to the powder in a bowl and whisk it with a spoon or spatula,to get a lump free smooth thick dough. It should be thicker than your dosa batter. Add a pinch or two of baking soda and keep it aside for 15-20min.
Once the dough has risen slightly(you will notice bubbles in it), add the other ingredients like seeds, nuts, choco chips, cinnamon powder etc as per your liking. Add half teaspoon of salt and incase you like the pancakes sweet, add 2 spoons of cane sugar or honey.
Pour a ladle full of batter to a hot tawa and flip it when one side is done. You can have this with peanut butter, jam, cut fruits sprinkled on top or honey drizzled on top.
3. Peanut carrot mix
This is an easy healthy snack that will satisfy you from the midday hunger pangs.
Grated carrots, roasted peanut without skin, salt, lime juice
Add the peanuts and grated carrot to a mixer jar and crush it with two reverse pulse. We just need the peanuts and carrots to be crushed and not powdered or grinded. Transfer it to a bowl and add salt and lime extract for taste.
4. Banana peanut porridge
Ripe banana, peanuts(soaked in water and dried), cardamom powder, honey
All you need to do is add the bananas and peanuts to a blender and blend it well till it becomes a porridge like consistency. Add cardamom powder and honey to taste.
5. Whole grain bread with sautéed baby potatoes, mushroom and coleslaw
You can boil and peel the baby potatoes on the previous night to save time in the morning. if the potatoes are fresh and clean, you don’t have to remove the peel.
Whole grain bread ,gralic, button mushroom, baby potatoes, grated cabbage and carrot, yogurt(instead of mayo).
In a pan heat olive oil and add crushed/sliced garlic. Roast cut mushrooms and potatoes separately in the garlic oil till the potatoes turn brown and mushrooms are well cooked and glazed. Add salt and pepper to taste and keep this aside.
To grated cabbage and carrot add 2-3 spoons of plain greek side yogurt and add salt, pepper and a dash of lime to taste.
Have these with hot toast.
Hope you liked these recipes. Do try them out and let me know your feedback.
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