There are a lot of myths about breakfast. One of the most popular myth is,
“You need to eat your breakfast to lose weight.”
Whether this myth is true or not, I strongly believe that Eating breakfast will make a lot of difference in your diet. Opting healthy breakfast is very important like any other meal.
You are fasting in the night and breaking it in the morning which makes it “Breakfast”. You need at least 12 hours of gap between your dinner and breakfast for the food to get digested properly. Breakfast provides “Fuel” for your body and brain, to kick-start your day with a bang.
Breakfast should contain Calcium, vitamins and minerals along with protein and fibre. I know its hard to always have a check whether your take on these nutrients. But small changes can help you incorporate these into your diet.
Make sure you compliment your breakfast with a glass of milk( Almond milk (any nut milk) is good for those who are aiming to lose weight). Take any kind of fruits(berries are an instant source of fibre which helps in digestion) or fruit juices without sugar. Having fruits not only keeps you full until your next meal but are also a good source of vitamins and minerals.
Make sure to take a lot of protein in your breakfast than in your lunch or dinner as proteins take a longer time to digest. Taking it in the early part of the day helps your body to digest completely.
Here are few healthy breakfast recipes you can try at home at ease.
Recipe 1: Cold press chocolate oat bites
Milk(Almond milk preferably) – 2 cups
Natural Honey/Agave- 2 tbsp
Oats/Granola- 2 cups
Unsweetened peanut butter- 2 tbsp
Unsweetened cocoa powder- 2 tbsp
Crushed walnuts- 1 cup
Berries of your choice- 1 cup
- Take a large bowl and add oats, cocoa powder, walnuts and mix well.
- Take Milk, honey and peanut butter in another bowl and whisk it well until all the ingredients are blended completely.
- Mix the dry and wet ingredients.
- You will get a thick batter. Add the thick batter in the cupcake holder.
- Top it with the berries of your choice or unsweetened chocolate chips or crushed walnuts and freeze it for overnight
You can have these small oat bites on the go in your busy mornings which is filling and at the same time nutritious.
Recipe 2: Overnight oats in mason jar
Low-fat yoghurt- 1 cups
Oats- 2 cups
Natural honey/Agave- 2 tbsp
Nuts of your choice(preferably walnuts, almond, pine seeds)
Berries of your choice(preferably strawberry and blueberry as they taste really good!)
- Take a mason jar and add a layer of yoghurt
- Add a thick layer of oats and 1 tbsp of honey
- Add a layer of yoghurt
- Add another thick layer of oats and 1 more tbsp of honey
- Add final layer of yoghurt and top it with berries and nuts of your choice
Store in your fridge for overnight and mix it well when you are ready to gobble it in the morning.
Recipe 3: Healthy oats pancake (flourless)
Quick Oats- 2 cups
Eggs-2(preferably omega-3 eggs)
vanilla essence-1 Tsp
Salt – 1 pinch
Chocolate chips/blur berries/ unsweetened cocoa powder- 1 Tbsp/Cinnamon powder- 1 Tsp
- Smash the ripe banana’s in a bowl and add the eggs
- Mix it until eggs are well blended and add the oats
- Add vanilla essence and salt. Now the batter is ready
- we have 4 different variations according to your taste
1. You can add cinnamon powder to the batter
2. You can add unsweetened cocoa powder and chocolate chips to the batter
3. You can add the blueberries to the batter
4. You can add chocolate chips to the batter
- Once the whole batter is ready according to your taste, take a small amount of batter using a ladle and pour it into the pan
- If you have a non-stick pan, you don’t need to add oil
Flip the pancake. Ideally, it should be in brown colour. Pour honey or maple syrup and enjoy healthy breakfast.
Recipe courtesy: Tasty
Recipe 4: Indian style spicy oats pancake
Quick oats- 2 cups
Red chilly – 2
Split green gram(moong dhaal) – 1 cup
curry leaves- few
mustard seeds- few
finely chopped onion- 1 cup
Salt- 1 Tsp( as per your taste you can add further if you want)
Olive oil- 1 Tbsp
- To prepare the batter, soak oats (in water) in a cup and soak split green gram and red chillies(in water) in another cup for 2 hours at least.
- After 2 hours, remove the water and grind the oats, split green gram/moong dhaal and chillies in a blender without adding water. The batter should be slightly in thick consistency.
- Add salt and mix it well.
- Take a small pan and add Olive oil.
- Let the oil get heated up and add mustard seeds.
- Once the mustard seed starts popping out of the pan, add curry leaves and finely chopped onions.
- Slightly fry and add this to the batter.
- The batter is now ready. You can very well skip the oil-frying option and opt for the healthy option by adding onions and curry leaves directly into the batter.
- In the pan, take the batter in a ladle, pour it and spread it fully.
- Make sure it is slightly thick so that you can flip it easily.
- While flipping, make sure both sides are slightly in brown colour which ensures that it has cooked well.
You don’t have to leave this batter overnight for fermenting. You can use it immediately after grinding in the blender.
Recipe 5: Oats and dry fruits homemade chocolate
Dates(seeds removed)- 6/7
Unsweetened peanut butter- 2 Tbsp
Coconut- 2 Tbsp
Cocoa powder -2 Tbsp
Chia seeds- 1 Tbsp
Extra virgin coconut oil- 1 Tbsp
- Add all the above ingredients in a food blender and grind it for 3-5 min.
- Once the mixture is ready, press in a silicon chocolate holder.
- Top it with some melted dark chocolate.
- Freeze it overnight.
- Take the chocolate from the holder and store it in a ziplock for future use.
You can munch this whenever you feel hungry. It is filled with nutrients and energy. Even snack can be made healthy and tasty too!! Enjoy snacking!!
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