cereals
Dosa
Dosa,
the scrumptious South-Indian delicacy, is filling and easy to digest.
You can easily have it in the morning without worrying about your
digestive health. Dosa is a great source of protein, low in fat and good
for gut health. If you want to make traditional dosa more healthy,
replace rice with oats or ragi. Add some sauteed vegetables or cottage
cheese to it and pair it with coconut or tomato chutney.
1 dosa= 132 calories
Rava Upma
Upma
is another great South-Indian dish that can be quickly put up in the
morning to get a great dose of the nutrients. Make traditional upma with
rava or semolina and add some seasonal veggies like capsicum, carrot,
onion to make it tastier. This dish is low in fat, low in calories and
high in fiber content. It is easy to digest and prevents constipation.
1 serving= 192 calories
Rice Idli
Not
a fan of cooking? Make idlis. This fermented dish is easier to prepare
as compared to other South-Indian dishes. But it is equally healthy and
nutritious. You can make it healthier by replacing rice with ragi, oats
or rava. 2 idlis with a bowl of vegetable sambar will keep you full till
your next meal and will also provide you sufficient amount of
nutrients.
2 idis= 60 calories
Poha
Poha is a popular North-Indian breakfast that just takes 15 minutes to prepare. Made with flattened rice, veggies and peanuts, this dish is a great source of protein. It also contains other nutrients like iron, magnesium and other nutrients. You can also try bread poha or sprouts poha.
I prefer to make with thick variety of flattened rice, if possible red variety as it has more iron than the white one. Just wash well flattened rice 2-3 times, just add enough water to lightly cover it, so that it absorbs water and becomes soft but not mushy, that is the reason I prefer thick variety. If by chance you get thin variety, wash well in a strainer and keep it aside till veges are cooked, no need of putting more water, as by washing itself it becomes soft.
As poha is rich in iron, kindly make it a point to make it with lots of veges, peanuts, coriander leaves. Always squeeze a lime after you take it off gas, as it not only enhances taste, but also helps to absorb iron from flattened rice.
For sweet flattened rice, wash well, in a pan, add a tbsp of ghee, add some nuts and raisins, once raisins turn golden, you can take out some to garnish, add little water and add jaggery according to the quantity of flattened rice used, roughly 3/4 of that, let it melt and boil till a little thick, add some grated coconut, add the softened flattened rice, mix well, serve garnished with reserved nuts.
1 serving= 179 calories
Moong Dal chilla
Made
with green gram, chilla is another excellent breakfast option for those
looking to have something healthy in the morning. Just use a teaspoon
of ghee to prepare this Indian dish and you do not need to worry about
the calorie count. It is filling, high in protein, magnesium, iron and
at the same time extremely delicious.
1 chilla= 128 calories
Dhokla
Dhokla
is a perfect Gujarati dish for breakfast or mid-afternoon snacks. Made
with gram flour, dhokla is rich in calcium, iron, potassium and
vitamins. It can keep you full for a longer time and also promote good
gut bacteria. Just be careful about the quantity of sugar you use in it.
1 dhokla= 60 calories
Paratha
Gobhi,
aalo, onion or paneer, are some options to make stuffed parathas. If
you do not have time to make stuffed parathas, just have a plain paratha
with a bowl of curd or chutney. Parthas are rich in fiber and easy to
digest. Just remember to use ghee instead of oil and butter on your
parathas.
1 aaloo parathan= 180 calories
Masala omelette
If
you love eggs and want some extra dose of protein in the morning,
masala omelette can be a great option. Just whisk 2-3 eggs and add some
veggies and spices to it and your hearty and delicious breakfast is
ready. You can also make scrambled eggs and have them with your
parathas.
1 omelette= 150 calories