A right breakfast not only keeps you fit but also curbs your mid-meal cravings. Choosing a healthy breakfast option is a complex task; especially, when you desire taste as well as nutrition at the same time. These days, the market shelves are loaded with all kind of cereal options, but let us tell you about five cereals that promise to make your breakfast menu much tastier and healthier.
- Porridge : Considered a healthy breakfast choice, porridge is rich in fibre. It keeps blood sugar level under control, curbs appetite and regulates the building block of muscles. Since you stay on a fast due to an eight-hour sleep every night, a protein rich breakfast is a must. Porridge serves this purpose. It lowers the cholesterol and hence is good for diabetic patients. If your kids are in their growing age, you can add sugar syrup and nuts to the cereal.
- Oatmeal : Corporate world’s most favourite breakfast, oatmeal contains a rich variety of grains. Also, brilliant marketing and easy access has made oatmeal a frequent breakfast choice. It is a boon for all those who wish to reduce their wheat intake or are on a diet. Oats help control blood sugar level, cholesterol level, regulate bowel movement and relieve people who are prone to depression. High in fibre, oats is known to help regulate blood sugar levels and keep cholesterol under check. What more? It’s easy to make too. Again, Dr Prasad suggests adding nuts and fruits or dried fruits to that oat porridge.
- Cinnamon Puffins : A perfect balance of taste and nutrition, cinnamon puffins is a good breakfast choice. Loaded with satiating proteins and filling fibre, it aides slow digestion keeping blood sugar and cholesterol levels under check. Besides this, the cinnamon in it rewards you with doses of thiamine, folate, zinc, potassium, vitamin B6, magnesium and selenium and iron. A digestive agent and a guide to healthy bowel movement, cinnamon puffins is an unparalleled choice of breakfast.
- Vanilla Almond : A rare combination of Madagascar vanilla and nutty almond when tried for breakfast takes you on a joyride. Devoid of saturated fat and cholesterol, you can fulfill your calorie requirement from this meal without risking your health. High in dietary fibre, iron, niacin, thiamine, riboflavin, vitamin A, B and C, it is a store house of essential nutrients. Enjoyed best with butternut squash, do not forget to heat it well before consumption.
- Poha/Rice Crispies : The poha version of rice crispies is popular in every Indian household and makes a light breakfast delicacy. Rich in nutritional values, it is good for your eyes and digestive system. Traditionally it is enjoyed best with curry leaves, turmeric powder and a pinch of sugar.
- Curd and fruits : There’s no denying the goodness of curd. For a smart and filling breakfast option, chop up a bunch of fruits, like bananas and apples and add them to a bowl of curd, top it up with some muesli and chopped walnuts and you’ve got yourself a quick and delicious breakfast that’s also highly nutritious.
- Egg sandwich : Boil an egg and slice eat it on a wheat toast with a slice of tomato, some low fat cheese and lettuce and you’ve got yourself a delicious breakfast that’ll keep you going for hours.
- Muesli : Ditch your regular cereals and try some muesli instead. Fortified with fruits and nuts, muesli is a healthy and convenient breakfast option. Have it with milk or curd and stay full and energised for hours.
- Fruit smoothie : Improve on your basic milk shake by going in for a smoothie instead. Toss your favourite fruits like bananas, apples or pears into the mixie with a bowl of curd and a spoon of honey. Run the moxie and voila, your smoothie is ready. Delicious and filling, it’s the perfect breakfast option for the summer.
- Baked beans with toast : For a break from the usual egg and toast or cheese and toast combination, try baked beans with toasted wheat bread. Super simple and filling, this breakfast gives you the right combination of protein and carbohydrates to keep you going for a long day ahead.
- Peanut butter and wheat bread : Peanuts are rich in antioxidants and give you the instant boost of energy you need. Try some home made peanut butter and have it with whole wheat bread for a nutritious and energising breakfast.
- Whole-wheat bread sandwich : If you’re a vegetarian, Dr Prasad suggests a simple paneer, onion, tomato and cucumber sandwich. “Spread a layer of low-fat paneer instead of cheese, as it’s a healthier option,” she stresses. A layer of grated paneer, sliced onions, cucumber and tomato, salt and pepper – and you’re ready to go. For non-vegetarians, keep some boiled, boneless chicken pieces handy. Mustard sauce or mayonnaise with boiled chicken and onions tastes fantastic, try it out today.
- Cereal : Dr Prasad warns against those sugar-coated cereals in the market. “Choose sugar-free wheat flakes or corn flakes. They pack in carbohydrates, fibre and protein,” she says, “add some fresh fruit or dried fruits and nuts to make it more wholesome.” Museli that combines a variety of grains and driedfruits too makes for a good option.
- Daliya : “Popular up north, daliya (broken wheat) makes for an excellent breakfast option,” says Dr Prasad. Daliya is unrefined wheat, loaded with fibre and complex carbohydrates, it’s healthy and can be made in a jiffy. Dr Prasad recommends adding a handful of nuts to make daliya a perfect, complete breakfast.
- Dosa : “Choose a multi-grain dosa — what we call adai down south — over the regular kind,” suggests Dr Prasad. It packs in multiple nutrients – just what you need to jumpstart your day. However, make sure you use a non-stick pan, and less oil though.
- Eggs : While eggs make for an excellent breakfast option for kids, adults must tread cautiously. “Get your lipid profile checked,” recommends Dr Prasad, before you go on an egg eating spree. If your cholesterol is high, make sure you stay away from egg yolk. A good source of protein, selenium and riboflavin, egg whites are low in saturated fat and cholesterol. So beat in one or two egg whites, add some chopped veggies (cut and store in refrigerator), a pinch of turmeric, salt and red-chilli powder to taste — mix and scramble or make an omelette.
- Steamed idlis : Your neighbourhood supermarket is most likely to have a stock of idli batter. Cook idlis the night before, if you’re too rushed in the morning. Eat idlis with honey, it’s yummy and won’t require additional time for making chutney or such. In the morning, microwave idlies, pour some honey and you’re ready to go.