Hello there folks!
With the awareness campaigns going on for actually going green and making your diets healthier for a healthy living I came up with some insanely amazing healthy breakfast recipes that are a must share with all you amazing mums worried sick for how to motivate your kids for a healthy diet… Just spare your ten minutes and have a look.
The mere thought of healthy food, especially for younger ones, never give appealing imaginary sights.
Obviously who would be amazed by a whole grain cereal bowl or a fruit salad with a glass of milk instead of some freshly baked pancakes or waffles with whipped cream and maple syrup or strawberry sauce dripping all over it??? As a literal foodie, I’d definitely not want to start my day without satisfying my breakfast cravings for pancakes and muffins and smoothies…YUMMM (For the desi’s that paratha phase is literally to die for). Ignoring those hundreds of calories that will come along.
But on a serious note can those calories be ignored? Absolutely not. High calories can be extremely detrimental if you are not active enough. With the high risk of heart diseases to diabetics, it can harm you to no limits.
What we should do instead is to find refuge in a balanced and healthy diet with a bit of twist according to your choices. Which I try to do here with some of my favorite recipes.
1- Porridge, the Old fella with a sweet twist:
Sick of same old or to be more precise classic milk and grain porridge? Try this one.
Ingredients: (two servings)
Quinoa: One and a half cup. Soak it overnight.
Chia Seeds: A spoon full. Soaked in two spoons water.
Milk: One glass.
Seasonal fruits: Half bowl per serving.
Almonds or grated coconut: A spoon full.
Boil the over-night soaked Quinoa in a pot with water double the amount of quinoa. Keep stirring in between to make sure it does not overcook or burn. Once cooked completely, bring it to room temperature, Add milk, fruits, chia seeds and almonds or coconut. Mix well and enjoy.
Nutritional Benefit:
Quinoa is a high protein diet with rich fiber, iron, magnesium and sufficient amount of amino acids (especially lysine, good for tissue growth and repair). This all is enough to balance the nutrients needed for a healthy body along with chia seeds and milk which are full of calcium.
2- Smoothie Craving:
Satisfy your smoothie craving even if you are running short of time because this hardly takes five minutes or so to be prepared and gives you the perfect boost to kick start your day on a high note.
ingredients: (2 medium size glasses)
Two frozen bananas or a bowl of frozen strawberries or blueberries (whatever suits your taste, mood, and availability).
Plain yogurt: Half cup.
Honey: Half spoon. (Just to add some sweetness)
Coconut water/milk: One glass. (plain milk goes well too)
Blend the ingredients nicely. Pour in the glass. Garnish with mint leaves. Enjoy this heavenly drink with pure bliss. (Your boss may not entertain the idea if you take too much time enjoying it so just put it in a bottle and take it to work. Trust me it’d be equally yummmy).
Nutritional Benefit:
Coconut milk along with its counterparts coconut oil and coconut water are among the world’s healthiest foods. With its mild sweetness, coconut milk contains beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. It can help you lower cholesterol levels, improve blood pressure, and prevent heart attacks or a stroke.
3- Baked Delight with some veggies:
Even though mornings don’t usually let us enjoy and try are baking proficiencies. These protein muffins are simple to make ahead of time and a perfect treat for those tired of scrambled eggs.
ingredients: (for six muffins)
Eggs: Three large sized.
Spinach: Five to six baby leaves. (One large would be fine too).
Tomato: one medium sized.
Cheese: Two-inch piece. (grated)
Few cilantro leaves: (optional)
Salt and Black pepper: To taste.
Whisk eggs gently and add the above-mentioned ingredients gradually. Pour them in a muffin tray. Bake for 10-15 minutes on medium temperature. Once baked, let them come to room temperature and enjoy egg muffins.
Nutritional Benefit:
These white-flour free muffins are super healthy for it provides your body perfect dose of protein through eggs. For Spinach, only one thing comes to mind and that is Popeye was definitely onto something. With rich protein and iron, spinach prevents the risk of cancer, improve bone health, and lowers the risk of asthma.
Fruit Cocktail:
How appealing do fruit cocktail sound? Definitely much more than plain old fruit salads but only when the prior one is home-made. Those canned fruit cocktails are full of added sugar and actually very low in nutrients compared to fresh or frozen fruit.
Ingredients:
Bananas: Two, sliced.
Apple: One (large).
Strawberries: One cup.
Pomegranate or grapes: One bowl.
Kiwi: Two (small pieces).
Mango: One large.
Berries: A bowl full. (preferably mix berries)
Peaches: Two (peeled and sliced).
Pineapple: Half bowl, cubed.
Orange zest: One tsp.
Orange juice: One cup.
Lemon juice: two tbsp.
Brown sugar: Two tbsp.
Layer up all the fruits in a large and air-tight bowl. (No particular order is required, just dump in all at once if you’re running short of time or for the sake of presentation decorate it nicely, it’s all up to you).
Mix/blend orange juice, lemon juice, brown sugar, and orange or lemon zest together. Cook it on medium to low flame and simmer until it gets thicken. Bring it to room temperature and pour it on the fruits.
Preparation might not take much time but the more you leave the syrup to soak in the fruits the tastier your fruit cocktail would be. Refrigerate for about 3-4 hours before serving. Other than a good nutritious breakfast, this can also work well as a dinner dessert.
Nutritional Benefit:
What better source of sufficient amount of vitamins and minerals in one go other than fruits. The nutrients in fruit are vital for health and maintenance of your body. Regular intake of fruits prevents you from hundreds of diseases that you might not know exist in your body.
Brown Bread magic:
Bread in breakfast are mostly mandatory in every household. Let’s add some galore to it.
Ingredients:
Bread slices: Two (slightly toasted).
Avocado: One (finely mashed).
Salt and Pepper: To taste.
Lemon juice: Few drops.
Tomato slices: 2-3 (optional).
Top bread slices with avocado paste with a sprinkle of salt, pepper lemon juice, and tomato slices, because YES sometimes simple is just better.
You can also add a sunny-side-up eggs for a healthy dose of protein on top of avocado paste.
Nutritional Benefit:
Both brown bread and avocado is beneficial for digestion and is full of fiber and nutrients. The bran in wheat bread will improve your bowel movements by softening and increasing the bulk of your stools, making them easier to pass through your intestines.
This was my take on a healthy and nutritional breakfast menu. I hope this might be of some help to all of you out there seeking for appropriate healthy diet inspiration. Do share your views to let me know if you enjoyed these recipes in real.
Until next time…
Regards,
