With the fast life, today everyone runs around the clock. People in their chaotic, messy, overloaded busy lives tend to forget the most important meal of their days i.e; their breakfast. Breakfast has to have a king size which is very correctly quoted by someone.
Our breakfast generally has to be largely carbohydrate based which includes food like wheat, potato, sugar, milk etc. as it works as the fuel for the rest of our day’s. So breakfast always needs to be more based on carbohydrates than any other food group.
With the increasing awareness of the importance of breakfast, there are many new quick, easy and healthy breakfast recipes out which are very convenient and beneficial to everyone to make and consume it every morning rather than the processed, ready to eat or any confectionery items available out in the market.
The most talked about recipe is the oatmeal, oat dosa, oats chilla or simply even just oats. Oats are loaded with fiber, carbohydrates, protein, healthy fats and fiber, keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. The nuts give protein and healthy fats and the fruit tops it off with fiber and vitamins plus it gives your breakfast a sweet taste. Avoid pre-packed oats mixes that have added sugar and use old fashioned oats instead
Breakfast tacos your body needs protein all day long one scrambled egg has 6 gram of proteins to build and maintain lean muscle and to help you feel full longer throw in some bell pepper for minerals and vitamin c and fold it to a corn tortilla if you want to keep gluten levels low top with fresh Salsa and slice of avocado for B vitamins and good fats
Greek yogurt and berries healthy breakfast as a low glycemic load this means that does not spike your blood sugar and then give you that dreaded mid morning crash in this dish, berries add natural sweetness fiber and vitamins greek yogurt has calcium, B vitamins belly friendly bacteria and double the protein of regular you would for roughly the same calories take to the plane version since flavored once as added sugars
A simple smoothie is a healthy smoothie stick to fruit plain yogurt or not and maybe a little wheat germ for extra vitamins minerals and proteins that way you will avoid the saturated fat and added sugar that will get if you use fruit juice flavored yogas or whipped cream
Talking about the all rounder eggs it has all that one's body needs a good amount of proteins, fats and healthy fats. You can make a variety of dishes from eggs speaking from baked, boiled, poached and fried, omelet scrambled, egg bhurji. They make fantastic additions to waffles, egg bakes, egg custards and popovers.
Quinoa provides protein, dietary fiber, B vitamins and is dietary minerals in rich amounts, about those of wheat, corn, and rice it is gluten free. It contains beneficial plant compounds many of them act as antioxidants and protect your body from free radicals. It has a nutty flavor and a chewy fluffy texture you can took it just like rice
Besan chilla, a protein rich nutritious pancake made from gram flour is popular in north indian cuisine also known as pudla in Gujarati. This is a gluten free flour as gram flour is a gluten free flour and it is the only flour used in the recipe. This chilla is a perfect breakfast busy morning and kids lunch box as it is not only healthy but also very quick and easy to make and it only takes 10 to 15 minutes for preparation
You can also make chicken omelet with sauteed mushrooms it will be a pack of carbohydrates and protein packed breakfast for you and omelet which would be made of egg whites chunks of chickens and mushrooms
Suji toast will be also a nutritious full feeling and a delicious breakfast without using bread and with goodness of vegetables which will be a good source of carbohydrates calcium vegetables which will act as an antioxidants and would give a lip smacking taste
Breakfast is a great way to start your day well some people prefer to skip others needles source of energy to get me if you enjoy breakfast choosing nutritious foods may provide over long lasting energy and keeps you full for hours. These foods typically are high in fiber, protein, healthy fats and micronutrients. While it's best to avoid healthy options at a high in sugar, find carbs and adjectives. Having a healthy breakfast everyday in the morning we also keep many diseases at bill like diabetes hypertension and cardiovascular disease
This article is written and submitted to The E Today by Shrushti Mehta.
We thank her for her research and analysis and hope to see the awareness about health and nutrition being spread ahead to larger mass of our citizens.