Healthy Breakfast Recipes

Millet Upma

Ingredients:

  • 1 cup Foxtail millet
  • 1 cup mixed vegetables (Green peas, Carrot, Capsicum, French Beans)
  • ½ cup onion and tomato
  • 2 tbsp urad dal
  • ½ tsp mustard seeds (rai)
  • ½ tsp cumin seeds (jeera)
  • ¼ tsp turmeric
  • A pinch of hing
  • 2 green chillies
  • 2 tsp oil
  • Salt as required

Methods:

  1. Wash Fox tail millet well and soak in water for 30 mins.
  2. Throw the water and add 2 cups of fresh water along with the millet in the cooker.
  3. Lower the flame after the first whistle and turn the flame off after the second whistle. Let the millet cook in the steam.
  4. In a kadai, add the oil and the mustard, cumin, turmeric, chillies, hing and urad dal.
  5. After these splutter, add onion, tomato and then the cup of mixed vegetables.
  6. Add a little water to ensure it gets cooked.
  7. Once the vegetables are cooked, add the Fox tail millet from the cooker.
  8. Add salt as required and serve.

Per serving values:

Calories: 185 kcal
Carbohydrates: 31 g
Proteins: 6 g

 
 

Dal Palak Paratha

Ingredients:

For paratha
  • 2 cups multi grain atta
  • 1 cup dal
  • 1 bunch of spinach (palak)
  • ½ tsp cumin seeds (jeera)
  • ¼ tsp turmeric
  • ¼ tsp chilli powder
  • ¼ tsp ajwain
  • 1 tsp garlic paste
  • 1 Red chilli
  • 2 tsp oil
  • Salt as required
For chutney
  • 1 cup curd
  • 1 cup coriander and mint leaves
  • ½ tsp dry ginger powder
  • ½ tsp black pepper powder

Methods:

For paratha
  1. Put dal and cover it with water in a pressure cooker. After 2 whistles, lower the flame and then turn it off.
  2. Dry roast red chilli, jeera, ajwain and add it to the cooker along with red chilli powder and turmeric to the dal. Add the spinach leaves and cook it till done. Mash the vegetable and dal together.
  3. Once it cools, add salt and flour and knead the dough with 10 ml oil.
For chutney
  1. Blenderise all the ingredients for the chutney and serve with the parantha.

Serves four people

Per serving values:

Calories: 223 kcal
Carbohydrates: 36 g
Proteins: 9 g
Fats: 5 g

 
 

Vegetarian French Toast

Ingredients:

  • 4 slices whole grain or brown bread
  • 2/3 rd cup low fat milk
  • 2 tbsp almond powder/chopped into fine pieces
  • 2 tbsp pista powder/chopped into fine pieces
  • 1 tbsp rasins
  • 1 tsp Ghee

Methods:

  1. Put the almonds and pistas in the milk and let it stand in the refrigerator for some time so that the flavours to infuse.
  2. Dip the bread for 25 to 30 seconds in the milk.
  3. On a non-stick pan, add ghee and put the slices of bread. Brown the bread.
  4. Serve with a toping of finely chopped raisins and a drizzle of the milk and dry fruit mixture.

Serves four people

Per serving values:

Calories: 341 kcal
Carbohydrates: 58 g
Proteins: 20 g
Fats: 20 g

 

Savoury Quinoa Muffins

Ingredients:

  • 1 cup quinoa
  • 2 eggs (or 1½ tbsp oil + 1½ water + 1 tsp baking powder)
  • 2 cups spring onion and spinach
  • 2 tsp ginger and garlic taste
  • ½ tsp pepper
  • 2 tsp mixed herbs
  • ¼ cup grated cheese
  • Salt as per taste
  • Oil/ghee to grease the muffin tray

Methods:

  1. Make 2 cups of water boil with a pinch of salt. Then add the quinoa and allow it to cook for 15 mins with the lid covered or till the quinoa absorbs all the water.
  2. Once done, let the quinoa cool down.
  3. In a non-stick pan, cook the spinach and spring onions for a couple of minutes.
  4. Mix the quinoa with the spinach and spring onions along with all the remaining ingredients.
  5. Grease the muffin tray and add the batter to fill it to about 1/4 th of its capacity and put it in a pre-heated oven at 350F. Bake it for 20 minutes and your quinoa bites are ready to eat.

Serves four people

Per muffin values:

Calories: 89 kcal
Carbohydrates: 11.5 g
Proteins: 4.5 g
Fats: 2.8 g

 

Chickpea and Oats Burritos or Chillas or Dosa

Ingredients:

  • 1 cup chickpea flour
  • ½ cup oats
  • 1 cup onion and tomato
  • 1 tsp roasted jeera
  • 1 green chilli
  • ¼ tsp pepper
  • ¼ tsp cinnamon
  • Oil for roasting
  • 1 cup water
  • Salt as required
  • Half onion to grease the non-stick pan

Stuffing:

  • 1 bowl mixed vegetables (capsicum, corn, carrot and beetroot)
  • 1 lime
  • 1 tsp chopped ginger
  • 1 green chilli (finely chopped)

Method:

  1. Powder the oats in a dry blender and mix all the ingredients, except the oil, making it to.
  2. Use a half chopped onion with a fork attached to grease the non-stick pan with a bit of oil.
  3. Once hot, add the batter to the pan and cook it till done.
  4. Then flip it over and cook the other side.
  5. For the stuffing, mix the vegetables with a dressing of lime, salt and chilli.
  6. Add the stuffing on top of the chickpea and oats chilla and roll it.
  7. You can serve it with curd.

Serves four people

Per chilla values:

Calories: 112 kcal
Carbohydrates: 15.5 g
Proteins: 4.5 g
Fats: 3 g

 

Sprout Tikkis

Ingredients:

  • 1 cup mixed sprouts (moong, rajma, peas, matki, masoor)
  • ½ cup besan
  • ½ cup paneer
  • ½ cup coriander and mint
  • ½ cup onions
  • ½ tsp turmeric powder
  • ½ tsp red chilli powder
  • Salt as per taste
  • 1 tsp oil

Method:

  1. Soak the whole pulses for 12 hours after washing well. Tie them up in a muslin cloth and allow them to sprout for another 12 to 24 hours.
  2. Pressure cook the sprouts for 1 whistle and drain the water, allowing it to cool.
  3. Grind the sprouts and besan coarsely along with the other ingredients.
  4. Add 2 to 3 tbsp of water to help the mixture bind and make palm size circular tikkis.
  5. Brush the non-stick pan with oil and pan fry the tikkis till brown.
  6. This can be had by itself or with rotis and chutney or curd.

Serves four people

Per tikki values:

Calories: 71 kcal
Carbohydrates: 8.2 g
Proteins: 3.6 g

 

Tofu Jowar Muthias or Tofu Momo Variant

Ingredients:

  • 1 cup crumbled tofu
  • 1 cup jowar flour
  • ¼ th cup curd
  • ½ tbsp lime juice
  • 1 tsp ginger garlic paste
  • 1 tsp green chilli paste
  • ½ tsp turmeric powder
  • ¼ tsp hing
  • ½ tsp jeera
  • ½ tsp mustard seeds
  • ½ tsp sesame seeds
  • 2 tbsp coriander leaves
  • Salt to taste
  • 2 tsp oil

Method:

  1. Mix the tofu, jowar flour, curd, lime juice, ginger garlic paste, chilli paste, turmeric, hing, coriander leaves and salt with enough water to knead the ingredients into a dough.
  2. Make two parts of the dough and shape them cylindrically.
  3. Grease the sieve and steam for 25 to 30 mins.
  4. Once done, allow it to cool and then cut slices of half an inch thickness.
  5. In a non-stick pan, heat the oil and add jeera, mustard seeds and sesame seeds. When these crackle, add the steamed muthiyas and for a couple of minutes, cook it evenly on both sides.
  6. Serve it with curd or mint chutney.

Serves four people

Per serving values:

Calories: 169 kcal
Carbohydrates: 26.1 g
Proteins: 8 g
Fats: 4 g