breakfast tips Archives

May 26, 2023 By Navnee Garg 1 Comment

10 Ways to Add Vegetables to Your Breakfast

You’ve come across the saying “Eat breakfast like a king and dinner like a pauper”… being a nutritionist, I strongly believe in this. Yes, one should definitely eat a nutritionally lavish meal in the morning. Breakfast needs to be a combination of simple and complex carbs along with some high biological value sources of protein. But is it enough? Does it make a complete meal?

We often tend to forget to add fibres and other micronutrients in the first meal of the day, keeping it for later meals, and we miss on achieving the daily requirement. Adding vegetables to your breakfast can help you improve your health in numerous ways and make it a complete meal. Let’s see how we can do that.

Ideas to Add Vegetables to Your Breakfast

Try adding sautéed spinach to an open-faced egg or paneer sandwich. Spinach is a rich source of Vitamin A, C and K.
Replace other root vegetables besides potatoes in your basic recipes. Try sweet potatoes, turnips, and even beetroot to get some extra vitamin boosts from these colourful root veggies.
Cook a quinoa, veggie and egg scramble. A perfectly balanced breakfast for lazy mornings.
Add spinach to your savoury oatmeal. Fibres in all together.
Try shifting your salad to breakfast and add some grain along. Try Pizza crust waffle with a breakfast salad. A great way to indulge guilt-free.
Avocado can be used as a spread on breads. To enhance the nutritional value, chopped veggies, salt and pepper can be added as a treat to your taste buds.
Try skipping the toast along with omelette or scrambled eggs. Instead, replace it with Sauté greens. Whether you can add cream or simply cook them with garlic, is up to you.
Add sautéed vegetables and mashed paneer/eggs to the pancakes/cheela you make at home. This would make it more filling and add an extra boost of protein as well.
Busy enough to cook every morning? Drink it up then! Just blend up greens or vegetables into your morning smoothie and sip it on the way to the office.
And the Easiest: Add vegetables in everything you cook, be it poha, vermicelli, and even upma!

We hope this article helps you add more vegetables to your breakfast for a power-packed start to your day! Do try them all out and let us know in the comments below.

Get more healthy recipes here or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

December 16, 2018 By Trupti Hingad 1 Comment

A Cereal Breakfast – WHY IT’S THE BEST WAY TO START THE DAY!!!

Good Morning begins here….

I do not need to explain to you what Breakfast means. It has been iterated many times on this platform that it is one of the most important meal of the day. Still the phenomenon of skipping this meal is widely prevalent across the globe. People skipping breakfast is higher among those living in the metros such as Mumbai, Delhi, Kolkata and the likes.

First thing in the morning, the body is low on energy reserves and needs fuel in the form of breakfast. Hence, skipping it can impact general health both in short and the long term.

Few benefits of breakfast to highlight its importance:

-It helps support brain function.

-It can improve nutrient intakes

-It helps to maintain weight

-It improves metabolism

-It promotes physical and mental well-being.

But, then the question arises- What does one have daily in the breakfast? Some examples of balanced breakfast are whole grain cereal with toned milk and 1 fruit, or bowl of puffed rice (Poha), toned milk and few cubes of papaya or whole grain bread sandwich with veggies , 1 fruit and toned milk or oats porridge with dates , raisins apple and almonds.

According to me, Cereal is the best breakfast. Most Indians staple diet is mostly based on cereals. I remember the days of my childhood, when my grandma used to give me cereal breakfast(wheat flour cooked in milk)and that used to keep me energetic throughout the day.

The word “cereal comes from the word ‘ceres’ meaning the ancient Roman goddess of the harvest.It is food derived from any plant in the grass family that yields edible grain or seed.

It is people’s basic food since Neolithic times, following the birth of agriculture.Wheat, Millet, Oats, Corn, Rice, Barley, Rye comes under cereal category.Research shows that eating a cereal breakfast can help kick-start our metabolism and set us up for a more successful day.

This is not restricted to this, eating cereal breakfast has lot more benefits:

1. Cereal eaters beat breakfast skippers in terms of BMI(body mass index)

2. It can help reduce disease risk factors: obesity and overweight are major risk factors for all lifestyle disorders. It helps to reduce the same.

3. Eating cereal break-fast can improve nutrient intakes:.Cereal taken along with milk gives carbohydrates, protein, fat, vitamins and minerals too especially vitamin B complex and iron and also gives a good amount of fiber. It is a simple, safe and inexpensive way to give required nutrition to a pregnant woman. Also, elderly get the required nutrition with such breakfast with fewer calories, as calorie needs declines with age but not nutrient needs.

4. It may help promote future health: The type of breakfast chosen may impact cardiometabolic risk. More frequent cereal consumption in children is associated with lower waist to height ratio, total cholesterol, and LdL cholesterol.

5. Cereal enhances general well-being:People who eat regular BF get less stressed, less anxious, and less likely to be depressed.

6. Cereal is typically a low fat, cholesterol free food which fits into healthy eating recommendations

7. Cereal is relatively low in calories and nutrient dense. An average serving of cereal with skim milk has fewer calories compared to other breakfast choices.

8. Cereal helps to incorporate milk into the diet. If eaten with milk, it is a terrific gateway to calcium, vitamin D, and protein. In fact, a bowl of high fiber cereal with skim milk has more than twice the calcium of a breakfast of toast and juice.And cereal is one of the top contributors for iron, thiamine, folate, vitamin C, riboflavin, niacin, magnesium, zinc, and potassium, bringing essential nutrients to your breakfast table each morning.

But the next question that comes up in the mind- Is it fine to eat ‘Ready to Eat’ breakfast cereals?

There has been a lot of misinformation floating around about breakfast cereals. It’s so convenient and easy to prepare – even the kids can help out, making it a great breakfast option for busy families.

The amount of sugar contributed by ready to eat cereals is just 4% of the total daily intake of sugars. Did you know that a glass of orange juice (125ml) has the same sugar content as a 30g serving of cornflakes?

Taste matters: If the food is unacceptable, it will not be eaten and unless it is eaten it cannot give nutrients. Even though it contains a slight amount of sugar, it doesn’t lead to tooth decay and dental problems.

Children who eat cereals at breakfast are likely to meet their recommendations of calcium and folic acid than those who eat non-cereal breakfast.

Taking sugar out of these cereals does not typically reduce the calories. So, if we remove a gram of sucrose, it lowers sugar content by one gram but, it does not affect the calorie level since the sugar is often replaced by one gram of starch to maintain the texture.

Ready to eat cereal contains less than one-half the sodium of many popular breakfast items and also the very small percentage of the total sodium in the diet.

Last but not the least beneficial component of cereal is fiber. It helps to protect against colon cancer, breast cancer, reduce the risk of Dm, coronary events, bulkier stools

So, if, you are always short of time, snoozing the alarm and waking up late….just pour a cup of milk over two tablespoons of your favorite cereal, sprinkle some nuts or fruits and get yourself nourished.

Hence, let’s take five minutes off to relax and prepare for the day with a bowl of cereal , milk and fruit and ensure a POSITIVE start of the day!!!

November 29, 2018 By Navnee Garg 2 Comments

QUICK BREAKFAST IDEAS FOR BUSY MORNINGS

Breakfast, widely considered as the day’s most important meal, is often skipped due to various reasons. Usually, mornings in most households are a little chaotic, as people roll out of their beds, feeling hungry. This is because of fasting all through the night with the need to eat something good, to get refuelled for an active morning.

Though patience is a virtue, it’s not true for many, especially picky eaters. Difficulties add up when breakfast options are limited and almost the same thing is served every day! So here are some quick healthy and nutritious breakfast ideas to satisfy your taste buds each morning.

1. Omelette Muffin: Unlike scrambled eggs that have become a little boring, this is identical to an omelette, but in the shape of a muffin. You can make a batch earlier night and simply grab it.

omlette muffin
RECIPE:

Preheat oven to 350 degrees F. Grease muffin cups or lines with paper liners.
Beat eggs together in a large bowl. Mix cheese, shredded chicken, bell pepper, onion, salt, black pepper and water to the beaten eggs.
Bake in the preheated oven until muffins are set in the minute for 18-20 minutes.

Banana Bites

banana bites

This is one of the quickest breakfast sandwiches with or without bread! Simply use banana slices to sandwich your seed butter or nut butter of your choice.

RECIPE

Toast whole/multigrain bread slices.
Apply peanut butter/ seed butter of your choice on it.
Slice banana into small pieces and place it on the spread.
Sandwich with another toasted bread.

WHOLE GRAIN PANCAKES

flour pancakes

Almost every family loves pancakes which can be kept in the refrigerator for microwaving during busy mornings.

RECIPE:

Ingredients

1 cup whole wheat flour
1 cup milk
3 large eggs
1/4 teaspoon salt
1 Tablespoon honey
2 teaspoons baking powder
1 teaspoon baking soda
1/4 cup oil (vegetable or canola oil)

Add wheat flour and milk to a blender and blend on high for 3 minutes.
Add the remaining ingredients and blend until smooth,.
Cook on a hot greased griddle for 1-2 minutes on each side or until golden brown. (The batter will be very thin and you may start to question my judgment, but a few minutes later you would see they will puff up, and perfectly light and tender.)
Serve hot or prepare the batter ready in the fridge and toss it in the morning for hot steaming pancakes.

FRENCH TOAST STICKS

french toast

You only need to make the French toasts, cut each of them into four strips and serve with the dip of your choice.

RECIPE:

Whisk the eggs and skimmed milk together in a bowl.
Dip each piece of bread into the egg mixture and then press gently into the cereal, turning to coat completely.
Melt the butter in a skillet over medium heat, cook the coated breadsticks in melted butter until golden, about 4 minutes each side.
Serve with a healthy dip such as Strawberry Yogurt Dipping Sauce.

5. OATS AND HONEY BREAKFAST SMOOTHIE

oats

A perfect glass to start your day by just blending all things together.

RECIPE:

Add ripe pear, ripped and peeled banana, boiled porridge oats, honey, yogurt in a blender and blend on high 5 minutes.
Add ice cubes if required.
Garnish with Roasted oats.

BENEFITS OF HEALTHY BREAKFAST

Weight Control: It can lower your hunger throughout the day and help you choose healthy foods at other meals.
Improved Concentration: It keeps you productive and alert throughout the morning, by improving your attention span, creativity, problem-solving skills and concentration.
Sticking to a Healthy Diet: When you eat a healthy breakfast regularly, you are more likely to stick to a healthier day. It acts as an encouragement to have the next meal balanced too.

October 30, 2018 By Richa Athavale 22 Comments

How to include proteins to your Breakfast?

All of us are well aware that breakfast is the first important meal of the day. The second most important thing is to have frequent meals to keep our metabolism high. Our body goes into the rest mode for almost 8 to 10 hours after dinner when we are sleeping through the night. Hence, it becomes essential to eat a good, balanced meal which has the right proportion of carbohydrates, protein, fats, vitamins, minerals, fibres, anti- oxidants etc.in the morning. More often than not it is a difficult task to incorporate all these nutrients in the morning breakfast due to our rush to get to work.But, one can always try to incorporate as many nutrients as we can out of the above if not all.

It is advised to include proteins in every meal. The inclusion of proteins to your breakfast becomes a challenging task especially if you are a vegetarian. Lacto- Ovo vegetarian breakfast can easily get proteins through the milk and eggs. The tough task is for vegetarians and vegans (those who limit dairy products).

Common Indian breakfast items are Poha (cooked Puffed Rice with some veggies), flat breadsUpma, Idli and Dosa (steamed Rice pancakes), flatbreads(Chaapti), Rice, Porridgeetc. Today, I am going to tell you how we add proteins in our 1^st meal of the day – breakfast.

Whenever we have options like steamed rice pancakes (Idlisambhar) or bread omelette we’re obviously getting proteins from the dish. When we have options like Cooked Puff Rice, Upma, rice, cooked Wheat Flat breads (Chappati) etc. without any side dish we need to add some proteins to it.

Here are few items which you can add:

Peanuts/ Groundnuts: A humble source of proteins and MUFA (mono unsaturated fatty acids) will add to proteins in breakfast. We can use in different forms as peanut butter, chutney etc. spread it on your bread or chapatti. Excellent to be added in pre workout meal.

100 g of Dry roasted peanuts will give 24-26 g of proteins.

Roasted Chana: Simple, easily available and can be stored. Just add a handful of black (Kabuli)or brown Chana to your plate or have it on the go post breakfast. If you couple it up with peanuts it will be even better.

Mixed Sprouts: This one will need some preparation. Soak the sprouts for 6-8 hours, then drain the water and tie in the cloth for sprouts to come. Add handful of it either raw or steamed. Raw will give you good enzymes as compared to cooked ones. Whereas steamed will be easier to digest. Following are the rough values for sprouted and steamed sprouts.

Moong/ Green gram 2-3 g
Matki/ Moth bean 8 g
Chana/ Chick peas 9 g

Green peas: It is very to incorporate peas in any dish. Add it to your upma, poha, rice liberally. They will taste good as well as increase the protein value. Its green colour also add to the visual effect.

100 g of fresh green peas contain 5 g of protein

Nuts like (almond, walnut, cashew nut): Again a very handy option. Just adding them to your bowl of breakfast is very easy. They are rich in minerals like calcium, good fats like MUFA, omega 3 fatty acids. Don’t forget to soak and peel almond to avoid anti nutritional factors in the peel.

Almond 21.2 g
Walnut 15.2 g

Sesame, flax, sunflower, pumpkin seeds: Dry roasted seeds can serve as a protein quotient of the meal. You can easily stock it in cool and dry place. You can have them as it is or grind to make into chutney. Dips like tahini can be made from sesame seeds.

Milk: You can just add a glass of milk to complete the protein quota of the meal. It goes well with roti, chapati, bread, cereals etc. It is better to go for low fat milk. If having cow’s milk make sure it is Desi cow’s milk. Make sure you’re not having it with salty or savoury as milk and salt is not recommended to have together.1 cup of milk gives you 8 g protein on an average.

Curds/ Yogurt: Add a bowl of curds or yogurt to make your breakfast not only protein rich but yummy. We can mix poha, rice with it to give a better texture and taste. Fruits with yogurt can be another hit option and light still complete meal. 1 cup gives you 10-11 g proteins on an average.

Buttermilk: It is the best bet in summer. Having it post breakfast will help in digestion. It has good water content and therefore it will not be a concentrated source. Unlike milk it can be coupled with salty and savoury options as well.

Cheese: I am yet to come across a person who doesn’t like cheese unless of course you are a vegan. We can add it with breads, chapatti, pancakes etc. You can use different varieties like cheese spread, cubes, and slices or just grate some cheese on your dish. People who are targeting weight gain can have it on regular basis. Those who are trying to lose weight should limit it once or twice in a week. 100 g will give approx. 20 g of proteins.