As children resume in-person schooling, here are some easy-to-make healthy Indian breakfast recipes offering balanced blends of carbohydrates, protein and vitamins – Parvathy Menon
Vegetable poha (4 servings)
Ingredients
- ½ cup chopped carrots and beans
- ¼ cup peas
- 2 cups flattened rice
- 2 tsp oil
- ¼ tsp mustard seeds
- ¼ tsp cumin seeds
- ¼ tsp turmeric powder
- 1 chopped onion
- 2 finely chopped sprigs of coriander leaves
- ¼ cup groundnuts
- 2 green chillies, chopped finely
Preparation guide
- Soak the flattened rice in water.
- Boil the carrots, beans and peas until well-cooked.
- Heat a little oil, roast the nuts over low flame. When done, transfer to a plate and cool.
- Heat the remaining oil, and add the mustard and cumin seeds.
- Add the chopped onion, turmeric powder and green chillies.
- Now add the boiled vegetables and stir.
- Slowly, add the flattened rice, which will be soft by now.
- Finally, sprinkle salt to taste and toss in the groundnuts and mix well.
- Garnish with coriander leaves and serve hot.
Health benefits: Groundnuts provide good fats such as Omega 3 and Omega 6, as well as protein. Flattened rice contains carbohydrates, providing much-needed energy.
Sweet daliya with jaggery (4 servings)
Ingredients
- 1 ½ cup broken wheat (daliya)
- 2 tbsp ghee
- ¾ cup crushed jaggery (or sugar)
- ¾ litre milk
- 10 cashewnuts
- 10 black raisins
- 10 green raisins
- 10 almonds
- ¼ tsp crushed or powdered cardamom
Preparation
- Boil the milk and set aside.
- Heat ghee in a pan and roast the daliya for 3-4 minutes. Wait until slightly brown, and you can smell a light fragrant aroma.
- Add two cups of boiled milk and stir. When the milk reduces, add the remaining milk little by little, followed by jaggery and stir well.
- Add the raisins and cook till the daliya is soft.
- Slice or cut almonds, and break the cashewnuts.
- Dry roast cashewnuts and keep aside. Also roast the almonds lightly.
- Mix the cardamom and nuts well and serve warm.
Health benefits: This meal offers calcium, protein, healthy fats, antioxidants, carbohydrates and fibre. It is a perfect, balanced breakfast meal for children.
Roti egg roll (4 servings)
Ingredients
- 3 cups whole wheat flour
- 4 eggs
- 4 tsp oil
- 1 onion
- 1 green chilly (optional)
- 1 sprig coriander leaves
- 1 small tomato
- Salt to taste
- 2 pinches chilly powder
- 100 gm paneer PREPARATION GUIDE
- Chop the onions into tiny pieces.
- Fry two tsp of onions, crush the paneer into small bits and add it. Sprinkle chilly powder and salt on it. Keep this mixture aside.
- Knead the flour using warm water and a pinch of salt.
- Whisk the eggs in a bowl.
- Chop the tomato, green chillies and coriander leaves finely.
- Make a thin roti, then pour the egg mixture on it.
- As it begins to cook, sprinkle tomato bits, onion, coriander leaves and green chillies. When it is almost done, turn it over and cook.
- Turn it over again, and spread the paneer mixture on it. Roll it, and serve with sauce. Make the rest of the rolls.
Health benefits: High fibre content enables healthy digestion and nutrient absorption. Eggs provide protein, choline and vitamin D. Paneer is rich in calcium and protein, providing sustained-release energy and protein.
Also read: Protein-rich meals
