Most Indian breakfasts like upma, dosa, or paratha are comforting but low in protein and high in simple carbs. This causes an energy spike and crash. Hansaji explains two delicious swaps that retain Indian flavours but offer lasting vitality and calm focus through the day.
Recipes featured in this video:
1. Vegetable Dalia Upma
a. Use broken wheat (dalia) with a little moong dal.
b. Add vegetables like carrot and beans.
c. Cook with a teaspoon of ghee, cumin, and curry leaves.
d. This combination gives fibre, digestible protein, and steady energy.
2. Paneer–Lauki Paratha
a. Mix ½ cup grated paneer and ½ cup grated lauki (squeeze and save the water).
b. Use 1 cup whole wheat flour or a mix of jowar and bajra.
c. Add ½ tsp cumin powder, rock salt, and coriander.
d. Use the lauki water to knead the dough and roast with 1–2 tsp ghee.
e. Paneer adds protein, lauki hydrates, and ghee supports digestion.
Hansaji also suggests using millets or multigrain flours instead of refined ones, pairing your breakfast with curd, sprouts, or protein-rich sabzis, and avoiding sugary chai-biscuit combinations.
A sattvik, protein-rich breakfast helps maintain lightness, focus, and balanced energy — the true yogic way to begin your day.
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0:00 Introduction
1:13 1st breakfast swap – Vegetable Dalia Upma
2:32 2nd breakfast swap – Paneer Lauki Paratha
4:35 Conclusion
Also, watch our video on 5 Foods You MUST Avoid at Morning Breakfast – Ayurveda Revealed. This video discusses the reasons behind these dietary recommendations and gives healthier alternatives, including some of the best energy food options for your morning meals.
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Disclaimer: The information presented here is intended solely for educational purposes. Techniques and advice may vary based on individual contraindications. It is essential that yogic practices be performed under the supervision of a qualified yoga instructor. For severe health conditions, we would like to recommend you to join our The Yoga Institute’s free yoga OPD samattvam for proper diagnosis and personalized solutions.
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