Breakfast is the first meal of the day, usually consumed in the morning. A well balanced mix of carbohydrates, protein and healthy fats is an ideal breakfast for all individuals. It is regarded as a vital meal since it ends the overnight fast, restores your glucose levels, and delivers crucial nutrients to maintain your energy throughout the day. Complex carbohydrates provide long lasting energy, keeping you fuller longer. Protein help the process of repair and build tissue. Healthy fats support proper brain function and heart health. These are few easy breakfast recipes to try to kick start your day.
- Oats chila- Mix 1 cup coarsely grounded oats, 1/4 cup besan (gram flour), 1 finely chopped onion, 1 finely chopped tomato, 1 finely chopped green chilli, handful of coriander leaves, 1 teaspoon cumin seeds, 1/2 teaspoon turmeric powder, 1/2 teaspoon red chilli powder and salt together. Slowly add water to make a pouring consistency batter without any lumps. Now heat a pan and pour 1 teaspoon olive oil and let it heat on a medium flame. Pour a ladleful of the mixture and spread it like a pancake. Cover and let it cook for 2-3 mins until golden brown from one side. Flip the chila and cook the other side. You can add grated vegetables of your choice in the mixture for a more richer breakfast. Serve hot with curd or coriander chutney.
- Shakshuka- Heat olive oil in a deep bottom pan over medium heat. Add 1 chopped onion and 2 chopped bell peppers, cook for 5 mins till it softens. Add 3 minced garlic, 1 teaspoon cumin powder, 1 teaspoon paprika and 1/2 teaspoon chilli powder and cook for another 2 mins. Add 4 diced tomatoes and 2 tablespoon tomato paste. Simmer for almost 15 mins until the sauce thickens. Season with salt and pepper. Make small spaces in between the sauce and pour 1 egg in each such spaces. Let the egg poach for a while (season with salt and pepper) covering the pan. Top with some grated cheese and parsley. Serve with breads of your choice.
- Vegetable muffin- Heat a pan, add 1-2 teaspoon olive oil over medium flame. Add 1 chopped onion, 1/2 chopped zucchini, 1/2 chopped carrot, 1/4 cup brocolli, 1 chopped bell pepper, salt, pepper, 1/2 teaspoon turmeric powder. Cook for 10-15 mins until vegetables gets cooked. Blend 200gms of paneer, 1/4 cup chickpea flour and 1/4 teaspoon baking soda in a blender along with some milk. Mix the vegetables with the blended batter , add 1 teaspoon of dry yeast. Grease the muffin cups with butter and pour the batter. Keep in a preheated oven at 170 degrees Celsius and bake the muffins for 20 mins. Top it with some cream cheese. Serve hot.
- Appam- Rinse 2 cups raw parboiled rice thoroughly along with 1/2 teaspoon Fenugreek seeds and soak overnight. Drain and grind the rice and fenugreek seeds along with 1/2 cup grated coconut and 1/4 cup cooked rice in a blender with some water into a thick pouring consistency batter. Add 1/2 teaspoon sugar to the batter and cover to let it ferment for 8-10 hours. Add 1/2 teaspoon baking soda to the fermented batter. Heat the appam pan over medium heat, grease lightly with olive oil and pour the batter. Cover the pan and let it cook until the edges become crispy and the centre is cooked. Once done, serve hot with coconut chutney or vegetable stew.
- Chicken roll/wrap- Marinate 500 gms boneless chicken (cut into small pieces) with 1 tablespoon ginger-garlic paste, 1 tablespoon yogurt, 1 teaspoon red chilli powder, 1 teaspoon turmeric powder, 1 teaspoon garam masala, 1 teaspoon coriander powder, 1 teaspoon cumin powder, 1 tablespoon lemon juice and salt for atleast 30 mins. Cook the chicken with 2 tablespoon olive oil over medium heat until cooked properly. Mix 2 cups of whole wheat flour with 1 tablespoon oil, pinch of salt and water and knead a soft dough. Let it rest for 15-20 mins. Divide the dough in small parts, roll into flat parathas (flatbread). Cook the parathas over medium heat until both the sides are well cooked with a drizzle of olive oil. Now assemble the chicken roll, take the cooked Paratha, smear some coriander chutney over it thoroughly. Place the chicken filling in the centre, top with sliced onion, few drops of lemon juice and roll the paratha around the filling. Serve hot with the choice of your sauce by the side.
- Triparna
