In this video you will get 4 easy to cook but healthy and nutritious breakfast ideas:
Before starting, you will notice that for every single breakfast meal, I do suggest having any fruit on the sides.
Breakfast Idea #1 – Red Rice Poha with Fruit
A lot of indian families eat Poha. You can even make Poha nutritious by using red rice instead of plain puffed rice. To make this dish even more nutritious and healthy, you can add chopped nuts, grated coconuts, some jaggery.
I personally fry the nuts in Ghee so that I get my dose of Good Fats.
You can have any fruit for breakfast – Papaya, Pineapple, Oranges, Kiwi etc.
To compensate for the small amount of protein, you can complement this breakfast meal with a protein drink. For me and my kids I prefer all plant protein with cocoa powder and water.
Breakfast Idea #2 – Cheese/Paneer Toasties with cut Seasonal Fruit
This is a fun breakfast item to have for you and the kids.
Cheese/Paneer toasties are not just easy to cook but will also be your kids’ favourite.
Here I want to take some time to bust a very popular and widely believed myth that fruits when eaten with cooked food will not give you 100% of its nutrients.
Our small intestine is about 6m long, so it can absorb various types f nutrients from different meals at the same time. Hence, you can safely mix fresh fruit with cooked food.
As always, have a fruit along with it. Any seasonal fruit can be used – whatever is available in the season like Mango, Pineapple etc.
Tip: Eat small quantities of fruits for breakfast
Breakfast Idea #3 – Eggs with a side of your favourite Citric Fruit
Components of the meal:
1 slice of bread
2 eggs
1 slice of pineapple
The reason why I have specifically mentioned Pineapple here instead of saying have any fruit is because Pineapple has an anti-inflammatory called Bromelain in it which is very useful for us. Including it in one of your breakfast meals like this will ensure you intake Bromelain on a regular basis.
An alternate protein source instead of eggs that you could have if you are a vegetarian is Paneer.
Tip: You must aim to get at least 20 grams of Protein from every single meal.
Protein content for the breakfast meal shown:
2 eggs – 8 grams
2 slices of toast – 2 grams
This does not add up to 20 grams but some protein is better than none.
Breakfast Idea #4 – Oats – MY PERSONAL FAVOURITE
This is the exact breakfast that I have on most of the days (4 out of 7 days in a week).
Components of the meal:
1 cup of coffee
1 bowl of oats
1 bowl of fruit (any fruit)
For my bowl of oats, I take some rolled oats and add grated coconut to it and then put some almonds in it.
The reason why this is my favourite breakfast dish is because oats dish is a very nutritious dish.
It has a lot of protein and is high in fibre too.
You may think that Oats are boring but if you want to make it tasty you can add other ingredients in it like coconut sugar or cinnamon powder or anything else on the same lines.
For milk, I am not in favour of cow milk and hence prefer coconut milk instead for my bowl of oats.
You can use almond milk as well if you prefer that.
For my bowl of fruit, here I am having an orange but like I said before, you can have any fruit especially something like pineapple which has high nutritious benefits.
Normally to this meal, I also add a boiled egg but because I do not have eggs at my home today, I won’t be able to show it to you. The eggs are a good addition to this breakfast as it adds protein to the entire meal.
These are my 4 Breakfast meal ideas. You don’t need to blatantly copy them but do keep the principle of a breakfast in mind.
We often hear people say that Breakfast should be your biggest meal and that you must eat like a king for breakfast but that is in fact very impractical.
I strongly believe that breakfast should be a sumptuous meal that fills you up and takes you through the morning. This will ensure that you don’t get hungry mid-morning which more often than not leads to eating junk or we end up having a large lunch meal which again is not practical.
I hope you find this video useful.
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TIMESTAMPS –
00:00 – Introduction
00:16 – Breakfast Idea #1 – Red Rice Poha with Fruit
01:35 – Breakfast Idea #2 – Cheese/Paneer Toasties with cut Seasonal Fruit
03:10 – Breakfast Idea #3 – Eggs with a side of your favourite Citric Fruit
04:56 – Breakfast Idea #4 – Oats – MY PERSONAL FAVOURITE
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