Healthy Breakfast
BREAKFAST PLATTER
A great start to any breakfast. This combination of almonds, walnuts, black currants, dates, amla and tulsi is a great start for your breakfast as it enhances the reserves of proteins, fatty acids, vitamin C etc in your body. You are thus rejuvenated and pepped up to start your day.
This platter is a must for both the young and the old as it not only helps build immunity and resistance to ailments,but also inhibits its progression.
Here's sharing the benefits of each ingredient of this platter in detail.
Method
1 Soaked Almond - Almonds provide some essential fatty acids, which are not produced in our body, along with proteins. They are also well proven as memory enhancers and hence are apt for people of all age groups.
1 Soaked Walnut - Walnuts, a good source of magnesium and certain essential amino acids, have been recently proven to keep the lining of the heart in good health and thus help in maintaining its healthy functioning.
2 to 3 Black Currants and 1 Black Date - Black currants along with dates prevents constipation and stomach upsets and indirectly also have a hand in glowing complexion as they help ward of pimples formed as a result of indigestion.
1 Amla - Amla has been ranked as one of the top rankers among the fruits. 1 amla a day is enough to fulfill your whole day's requirement for vitamin C which helps to build up your immunity and fight against diseases.
2 Tulsi Leaves - Tulsi leaves when consumed everyday help to fight against the odds of viruses and bacteria and prevent the onset of common ailments like cough, cold, sore throat etc.
Method
1 Soaked Almond - Almonds provide some essential fatty acids, which are not produced in our body, along with proteins. They are also well proven as memory enhancers and hence are apt for people of all age groups.
1 Soaked Walnut - Walnuts, a good source of magnesium and certain essential amino acids, have been recently proven to keep the lining of the heart in good health and thus help in maintaining its healthy functioning.
2 to 3 Black Currants and 1 Black Date - Black currants along with dates prevents constipation and stomach upsets and indirectly also have a hand in glowing complexion as they help ward of pimples formed as a result of indigestion.
1 Amla - Amla has been ranked as one of the top rankers among the fruits. 1 amla a day is enough to fulfill your whole day's requirement for vitamin C which helps to build up your immunity and fight against diseases.
2 Tulsi Leaves - Tulsi leaves when consumed everyday help to fight against the odds of viruses and bacteria and prevent the onset of common ailments like cough, cold, sore throat etc.
HEALTH DRINK
This tomato, carrot and orange combination is rich in Vitamin A and hence good for the eyes.
Preparation Time : a few mins.
Cooking Time : Nil.
Makes 2 glasses.
Ingredients
1 cup tomatoes, chopped
1 cup carrot, chopped
segments of 1 orange
a few drops lemon juice
1 teaspoon sugar
salt and pepper to taste
crushed ice to serve
Method
1. Mix the tomatoes, carrot, orange, lemon juice, sugar and ½ cup of water and blend in a blender of obtain juice.
Strain.
2. Add the salt and pepper.
3. Serve cold with crushed ice.
BANANA APPLE PORRIDGE
A wholesome broken wheat and oat porridge served with apples and bananas.
Ingredients
¼ cup broken wheat (bulgur wheat)
¼ cup quick cooking rolled oats
1 cup low fat milk
1 tablespoon powdered sugar
½ teaspoon cinnamon (dalchini) powder
1½ cups apple, diced
3 cups bananas, sliced
4 teaspoons low fat butter
For the garnish
4 cinnamon (dalchini) sticks (optional)
Method
1. Clean, wash and drain the broken wheat.
2. Heat the butter in a pressure cooker, add the broken wheat and sauté for 3 to 4 minutes.
3. Add the oats and cook for 2 minutes.
4. Add the milk and 1 cup of water and pressure cook for 2 whistles.
5. Mix in the sugar and cinnamon powder. Cool in the refrigerator.
6. Add the apples and bananas. Mix well.
7. Serve chilled garnished with cinnamon sticks.
MUESLI
Ingredients
1 cup quick rolled cooking oats
4 tablespoons wheat bran
2 tablespoons chopped walnuts
2 tablespoons chopped almonds
2 cups cornflakes
¼ teaspoon vanilla essence
3 tablespoons sultanas (kismis)
For serving
4 cups warm low fat milk
1½ cups apple (unpeeled), chopped
1 cup banana, chopped
1 teaspoon sugar
Method
1. Combine the oats, wheat bran, walnuts and almonds and lightly roast them in a non-stick pan over a slow flame
for 5 to 7 minutes.
2. Cool completely, add the cornflakes, vanilla essence and sultanas. Mix well.
3. Store in an air-tight container.
4. For serving, place the muesli into individual bowls with the sugar, apple and banana and pour warm milk.
5. Serve immediately.
Ingredients
1 cup quick rolled cooking oats
4 tablespoons wheat bran
2 tablespoons chopped walnuts
2 tablespoons chopped almonds
2 cups cornflakes
¼ teaspoon vanilla essence
3 tablespoons sultanas (kismis)
For serving
4 cups warm low fat milk
1½ cups apple (unpeeled), chopped
1 cup banana, chopped
1 teaspoon sugar
Method
1. Combine the oats, wheat bran, walnuts and almonds and lightly roast them in a non-stick pan over a slow flame
for 5 to 7 minutes.
2. Cool completely, add the cornflakes, vanilla essence and sultanas. Mix well.
3. Store in an air-tight container.
4. For serving, place the muesli into individual bowls with the sugar, apple and banana and pour warm milk.
5. Serve immediately.
SPICED WHOLEMEAL AND OAT PANCAKES
A healthy version of the traditional pancakes which are made of plain flour (maida).
Ingredients
1 cup whole wheat flour (gehun ka atta)
¼ cup quick cooking rolled oats
a pinch nutmeg (jaiphal) powder
a pinch cardamom (elaichi) powder
¼ teaspoon cinnamon (dalchini) powder
1½ tablespoons powdered sugar
1 teaspoon oil
½ cup low fat milk
½ teaspoon Eno's fruit salt
a pinch of salt
Other ingredients
3 teaspoons low fat butter for cooking
For serving
2 tablespoons honey
½ cup orange segments
Method
1. Combine all the ingredients except the fruit salt in a bowl with enough water.
2. Whisk till it is a smooth batter.
3. Heat a non-stick pan and grease it with a little low fat butter.
4. Add the fruit salt to the batter and mix well. Divide into 6 equal portions.
5. Pour a spoonful of the batter on the pan to make 50 mm. (2") diameter pancake, cooking on both sides with a
little butter till golden brown.
6. Repeat with the remaining batter to make 5 more pancakes.
7. Serve hot with honey and oranges.
VEGETABLE GRILLED SANDWICH
Brown bread sliced stuffed with cabbage, carrot and cheese. A hearty cold-weather pleaser, appropriate to keep
you going on busy days with late lunches.
Ingredients
8 slices whole wheat bread
For the stuffing
¾ cup cabbage, shredded
¾ cup carrots, thickly grated
¾ cup low fat paneer (cottage cheese), grated
2 tablespoons chopped coriander
1 green chilli, chopped
2 tablespoons mozzarella cheese
salt to taste
How to proceed
1. Place one portion of the stuffing on one slice of bread. Top with another slice of bread.
2. Repeat with the remaining ingredients to make 3 more sandwiches.
3. Pre-heat the griller and grill the sandwiches, using a little low fat butter to cook.
WHOLE WHEAT CORN FLAKE ROLLS
Extremely simple and nourishing - all the three ingredients i.e. corn flakes, whole wheat flour and wheat bran used
in these rolls are rich in fibre and corn flakes also contribute to its iron content. Soft yet crunchy these delightful
rolls are best if served warm as an accompaniment to your favourite salad or soup. I've used 1 teaspoon of sugar in
this recipe, as it is required for the yeast to ferment which is not possible with the use of sugar substitute.
Preparation Time : 30 mins.
Cooking Time : 20 mins.
Baking Temperature : 200°C (400°F).
Makes 4 rolls.
Ingredients
¼ cup corn flakes
1 cup whole wheat flour (gehun ka atta)
2 tablespoons wheat bran
1 teaspoon sugar
1 teaspoon olive oil
¾ teaspoon salt
1 teaspoon (5 grams) fresh yeast
Method
1. Combine all the ingredients except the corn flakes and knead into a soft dough using water.
2. Knead the dough till it is smooth and elastic.
3. Cover with a damp muslin and keep aside (to prove) approx. 20 to 30 minutes till it doubles in volume. Press
tightly to release the air.
4. Add the corn flakes to the "proved" dough and knead again till it is well mixed.
5. Divide the dough into four equal parts and roll out each portion in the shaped dinner rolls. Place on a lightly
greased baking tray.
6. Cover with a muslin cloth and allow to "prove" once more till the rolls double in volume.
7. Bake in a pre-heated oven at 200°C (400°F) for 15 to 20 minutes.
8. Serve hot.
NUTRITIOUS CHILA
This yummy chila is made using maize, jowar and whole wheat flour. You could use any combination of flours from your kitchen shelf.
Ingredients
3 tablespoons maize flour (makai ka atta)
3 tablespoons jowar flour (whole millet flour)
3 tablespoons wheat flour (gehun ka atta)
¼ cup onions, chopped
½ cup tomato, chopped
2 tablespoons chopped coriander
2 green chillies, finely chopped
salt to taste
Other ingredients
1 teaspoon oil for cooking
To serve: coriander garlic chutney
Method
1. Mix together all the ingredients in a bowl and add enough water to make a soft loose dough. Divide into 4 equal
parts.
2. Heat a non-stick pan and grease it lightly with oil.
3. Spread a layer of the batter to form a pancake of 4 mm. thickness.
4. Cook on both sides till golden brown, using a little oil.
5. Repeat with the remaining batter to make 3 more chilas.
6. Serve hot with coriander garlic chutney.
SPICY MEXICAN BLEND
Ingredients
6 teaspoons dehydrated onion flakes or onion powder
1½ teaspoons garlic powder
2 teaspoons roasted cumin (jeera) powder
2 teaspoons chilli powder
1 teaspoon coriander-cumin seed (dhania-jeera) powder
4 Kashmiri chillies, roasted
2 pinches citric acid (nimbu ke phool)
½ teaspoon salt (optional)
Method
1. Mix all the ingredients and blend in a blender. Store in an air-tight container and use as required.
PINEAPPLE SWEET LIME DRINK
The micronutrient rich subza complement this sweet and sour drink perfectly.
Cooking Time : Nil.
Preparation Time : 5 mins.
Makes 2 glasses.
Ingredients
4 slices pineapple, with skin
2 cups sweet lime segments, chopped
½ teaspoon subza (garden cress seeds)
¼ cup crushed ice
Method
1. Soak the subza in water for 5 minutes.
2. Push the pineapple and sweet lime segments through a hopper.
3. Pour into individual glasses over crushed ice.
4. Garnish with the subza seeds.
5. Serve immediately.
FRESH COMPLEXION EXPRESS
A healthy pineapple, cucumber and apple drink.
Cooking Time : Nil.
Preparation Time : 2 mins.
Makes 1 glass.
Ingredients
2 slices pineapple, with skin
½ medium cucumber, peeled
½ apple, deseeded
Method
1. Cut the pineapple, cucumber and apple into big pieces.
2. Push pineapple through hopper (juicer) with cucumber and apple for a healthy drink.
3. Serve immediately.
HERBAL CAFFEINE-FREE TEA
Otherwise known as tulsi tea. The tulsi plant is venerated by Hindus and its leaves are also use in religious
ceremonies.
Boiling Time : 2 mins.
Preparation Time : a few mins.
Serves 4.
Ingredients
¼ cup tulsi leaves
4 teaspoons jaggery
1 tablespoon lemon juice
Method
1. Blend the tulsi leaves and jaggery in a blender.
2. Boil 1½ cups of water.
3. Add the jaggery mixture and lemon juice to the boiling water. Strain.
4. Serve hot.
TOMATO APPLE DRINK
Cool and delicious vitamin A and fibre relish.
Ingredients
½ cup apple, chopped
1 cup tomatoes, chopped
1 teaspoon honey
4 to 6 ice cubes
Method
1. Blanch the tomatoes in hot water 2 to 3 minutes.
2. Remove and cut into pieces.
3. Add the apple and honey and blend in a blender with 1 cup of water till it is smooth. Do not strain.
4. Pour into 2 glasses and serve immediately
FRESH COMPLEXION EXPRESS
A healthy pineapple, cucumber and apple drink.
Ingredients
2 slices pineapple, with skin
½ medium cucumber, peeled
½ apple, deseeded
Method
1. Cut the pineapple, cucumber and apple into big pieces.
2. Push pineapple through hopper (juicer) with cucumber and apple for a healthy drink.
3. Serve immediately.
PAPAYA MANGO SMOOTHIE
If you do not have the time for an elaborate breakfast don't forget to have a smoothie. It is sure to sustain until
lunch.
Ingredients
1 cup papaya purée
1 cup fresh mango pulp
1 tablespoon sugar (optional)
1 tablespoon lemon juice (optional)
crushed ice
Method
1. Blend all the ingredients except the ice in the mixer.
2. Pour into individual glasses.
3. Serve with crushed ice.
NACHNI PANCAKES
The secret of this savoury pancakes is the use of ragi flour spiced with ginger and green chillies.
Ingredients
1 cup ragi (nachni) flour
1 tablespoon soya flour
1 teaspoon sesame seeds (til)
½ cup onions, grated
2 green chillies, finely chopped
1 teaspoon grated ginger
½ cup coriander, chopped
salt to taste
2 teaspoons oil for cooking
Method
1. In a bowl, combine the ragi flour, soya flour, sesame seeds, onions, green chillies, ginger, coriander and salt and
mix well with a little water to make a smooth loose dough. Divide into 6 portions and keep aside.
2. Heat a non-stick pan and grease it with a little oil.
3. Wet your fingers and spread an even layer of one portion of the dough to make a 125 mm. (5") round.
4. Cook on both sides till golden brown, using a little oil.
5. Repeat with the rest of the batter to make 5 more pancakes.
6. Serve hot with the carrot garlic chutney.
RICE AND MOONG DAL IDLI
The rice and dal combination of this idli in quite nutritious as it provides complete proteins.
Makes 6 idlis.
Ingredients
½ cup rice
½ cup moong dal (split green gram)
¼ teaspoon fenugreek (methi) seeds (optional)
½ cup carrots, grated
½ cup spring onion whites and greens, finely chopped
a pinch soda bi-carb
salt to taste
For serving
nutritious green chutney
Method
1. Soak the rice, moong dal and fenugreek seeds in water for 5 to 6 hours.
2. Grind the soaked ingredients in a mixer and leave the batter aside to ferment for at least 8 hours or preferably
overnight.
3. Thereafter, add the soda bi-carb, carrots, spring onion whites, spring onion greens and salt and mix well.
4. Pour the mixture into greased idli moulds.
5. Steam in a steamer for a few minutes, till they are done.
6. Serve hot with nutritious green chutney.
CORN PANKI: Corn and semolina pancakes cooked between circles of banana leaves. Accompanied with a tall glass
of milkshake, this truly is a healthy breakfast.
Makes 16 pankis.
Ingredients
2 nos. corn cobs, grated
3 tablespoons semolina (rawa)
2 teaspoons chopped coriander
1 teaspoon finely chopped green chillies
1 tablespoon fresh low fat curds (yoghurt)
1 teaspoon oil
salt to taste
Other ingredients
3 banana leaves
oil for greasing
Method
1. Using a 75 mm. (3") diameter cookie cutter, cut out 32 rounds of the banana leaves. Grease the banana leaf
rounds with some oil and keep aside.
2. In a bowl, combine the corn, semolina, coriander, green chillies, curds, oil, salt and 1/3 cup of water and mix well.
3. Heat a tava (griddle) and place 4 greased banana leaf rounds on it.
4. Pour a spoonful of the corn mixture on each banana leaf round and cover with another greased banana leaf
round. Cook on both sides till the banana leaves brown slightly and the pancake in-between peels off the banana
leaf easily.
5. Repeat twice to make 12 more pankis.
6. Serve hot with carrot garlic chutney.
