Making breakfast every single day without missing out on important nutrients can be hard. You might find yourself questioning every day, ‘What do I make for breakfast today?’ and ultimately settling on toast and eggs.
After a night of fasting, your body needs more nutrients. A healthy breakfast replenishes the glucose supply in your body, boosts your energy levels, and sets the digestive system on track. But, out of all the breakfast options, which one is suited for you?
Fret no more! We're about to embark on a journey through vibrant morning Indian breakfast ideas rich in fibre, vitamins, and minerals! From Kolkata’s irresistible kathi rolls to Udupi’s wholesome wheat dosas, we’ve covered it all!
But before we dive into these delectable recipes, let's quickly uncover the secret to crafting a healthy breakfast that fuels your day. Excited to discover delicious and nutritious Indian breakfast options? Let's get started!
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What Defines a Healthy Breakfast?
A healthy breakfast is typically characterized by several key components. Here's a breakdown in points:
Balanced Macronutrients:
Start your day with a combination of carbohydrates, proteins, and healthy fats that provide you with sustained energy throughout the morning. These components are burned by your body to provide sustained energy throughout the day!
Whole Grains:
Whole grain options like oats, whole wheat bread, or brown rice contain complex carbohydrates that strengthen the heart, and muscles. Additionally, they contain fibre that helps you digest food throughout the day.
Protein-Rich Foods:
Including a good source of protein such as eggs, dal, yoghurt, cottage cheese, or lean meats supports muscle health and promotes a feeling of fullness, preventing overeating and keeping you from feeling sleepy.
Healthy Fats:
Incorporate sources of healthy fats like avocados, nuts, seeds, or olive oil to support your brain function and overall health. Nuts are especially known for supporting heart health and keeping diabetes under check (source).
Limited Added Sugar:
Supplement natural sweeteners like jaggery and honey instead of sugar to prevent energy spikes and crashes.
But which dishes will get you all of these? Certainly not yesterday’s leftover pizza. Read along to learn to make some easy breakfasts.
6 Morning Indian Breakfast Ideas:
Here are some brief ideas for nutrient-rich and balanced breakfast options from around India. Grab your spatulas and read along!
‘Mixed Dal Chilla’:
Starting your day with aromatic savoury pancakes from North India would be perfect, don’t you think? Tarla Dalal has a simple recipe, craft this by blending a variety of 'dal' and flour into a nutritious paste, and cook them like regular pancakes on an iron griddle.
Read on to find the nutrients present in this dish:
Protein: Lentils are rich in plant-based protein, essential for muscle repair and overall body function.
Fibre: The dal and added vegetables contribute to the fibre content, promoting digestive health and a feeling of fullness throughout the day.
Complex Carbohydrates: The whole dal provides complex carbohydrates, offering a sustained release of energy throughout the morning.
Care for another delightful pancake variation? Check out the next item on our list!
Mini ‘Jowar’ Pancakes:
We seem to have a thing for pancakes, don’t we? Traditionally this dish was made with yogurt, as a moisturising agent, and all-purpose flour! Now, for a twist, whisk ‘jowar’ aata instead of regular flour in your pancake batter and add dollops of it to a pan to make it. If you wanna make it from scratch, here’s a detailed recipe.
Check out the nutrients of this dish below!
Fibre: ‘Jowar’ (‘Sorghum’) Flour is rich in dietary fibre, regulating bowel movement in the body and promoting digestive health.
Minerals: ‘Jowar’ is rich in essential minerals such as phosphorus, magnesium, and iron, encouraging good bone health, muscle movements, and the production of blood in the body, respectively.
Calcium: Pair the ‘jowar’ pancakes with yogurt, an excellent source of calcium that strengthens the bones. Additionally, yoghurt contains probiotics that support the gut.
Before we move on to the delicious kathi rolls, let’s check out an interesting fact about breakfast.
Did you know the term "breakfast" signifies breaking the overnight fast? It's more than just a meal; it's a chance to replenish lost energy after a night-long rest.
‘Kathi Rolls’:
Kolkata’s irresistible 'Kathi Rolls,' is an easy recipe and a way to reuse leftovers. Generously stuff leftover ‘rotis’ with veggies and fry them to perfection with a luscious coat of desi A2 ghee. This item is rich in nutrients along with taste, read about it in detail:
Nutrients Present in ‘Kathi’ Rolls:
Carbohydrates: Flatbread contributes complex carbohydrates, offering a sustained release of energy throughout the morning.
Fats: Healthy fats may come from the desi A2 ghee used, and if using paneer, it adds a source of dairy protein.
Vitamins and Minerals: Spices and herbs contribute various vitamins (C and B6) and minerals (Manganese and iron). For instance, turmeric is known to prevent cancer and other heart diseases. (source)
Up next, we have a tasty take on the ordinary ‘bhindi’; keep reading!
Orka or ‘Bhindi Do Pyaza’:
This spicy okra dish is not only tasty but also packs a nutritional punch, making it an excellent choice, especially for pregnant women. Consider checking out Swasti’s Recipe to create a flavorful and nutritious ‘Bhindi Do Pyaza’ to kickstart your day.
Now, below are the nutritional details of this dish:
Fibre: ‘Bhindi’ (Orka) is rich in fibre, making it perfect for people suffering from constipation. Additionally, it contains pectin, a component that reduces bad cholesterol in your body.
Low Calorie: This dish is low in calories, and rich in nutrients like vitamins (C, K, A, and B6) and minerals (folate, magnesium and potassium).
Anti-Inflammation: Okra is said to possess anti-inflammatory properties. Cooking this dish with a dash of Lakadong Turmeric, (higher curcumin content than regular turmeric), also contributes to its anti-inflammatory properties.
For our on-the-go foodies, here's a snackable breakfast that's a true nutrition powerhouse.
‘Makhana Chivda’:
Indulge in the delectable 'Makhana Chivda,' a nutrition-packed on-the-go breakfast that doubles as a satisfying snack. Check out this simple recipe to make this snackable dish from Indian Veggie Delight. This dish is filled with nutrients, check them out below
Nutrients Present in ‘Makhana Chivda’:
Protein: ‘Makhana’ is rich in protein, and just a handful can provide you with enough protein required for an entire day.
Antioxidants: This dish is abundant in anti-oxidants, working as an anti-ageing food and making your skin glow. Additionally, it is rich in gallic acid and chlorogenic acid, which have anti-tumor properties.
Low-Fat: Fox nuts or ‘makhana’ are low in fat and are great for heart patients as they help in reducing weight. Additionally, they are known to reduce triglyceride and cholesterol levels, improving the symptoms of fatty liver disease.
Are you a fan of Dosas? Wait till you make this wheat dosa for breakfast!
Wheat Dosa:
The introduction of wheat elevates the dosa’s health quotient, thanks to the grain's rich fibre content, enhancing digestibility and this simple recipe. Opting for 'khapli' wheat flour over besan further enhances its wholesome profile. Check out the nutrient benefits of it below:
Nutrients Present in Wheat ‘Dosa’:
Carbohydrates: Wheat dosa is rich in carbohydrates, providing an ample amount of energy for your body to function throughout the day. According to studies, it reduces the risk of heart disease.
Fibre: Khapli wheat flour has less gluten, therefore promoting your digestive health. Additionally, it contains 50% more fibre which helps regulate bowel movement.
Vitamins: This dish contains vitamins like B1, B2, B3, and B6 which strengthen your immune system and increase metabolism.
As we have seen, these 6 Indian breakfast ideas are not only tasty but also a nutritious way to start your mornings.
However, it is important to note that skipping breakfast can have various negative effects on your overall health and well-being.
Here are several reasons why you should never skip breakfast:
Reasons Why You Should Never Skip Breakfast:
Breakfast is essential for humans, and if omitted, it can have the following effects on the body:
Slower Metabolism:
Skipping breakfast can slow down your metabolism, as the body has been fasting during the night. Eating a balanced breakfast kick starts your metabolism, helping your body burn calories more efficiently throughout the day.
Reduced Energy Level:
Breakfast provides the necessary fuel to start your day with energy. A well-balanced meal in the morning replenishes glycogen stores (our body stores extra sugar as glycogen and breaks it down when energy is needed). This helps in stabilising blood sugar levels and prevents the mid-morning energy crash and sleepiness that can occur when breakfast is skipped.
Impaired Cognitive Function:
Breakfast is linked to better cognitive performance, including improved concentration, memory, and problem-solving skills. Nutrient-rich foods in the morning provide essential vitamins and minerals that support brain function.
Induces Overeating:
Contrary to the belief that skipping meals aids in weight loss, skipping breakfast can lead to overeating later in the day. Eating a nutritious breakfast helps control hunger and reduces the likelihood of consuming excessive calories during subsequent meals.
Remember, the quality of breakfast matters as much as the act of eating it. Opt for whole, nutrient-dense foods to maximize the benefits of the first meal of the day.
FAQ: Top 6 Ideas for Indian Morning Breakfast
Is beetroot high in iron?
Beetroot is one of the vegetables that has a high content of iron in it and stands at a whopping 0.8 mg of iron per 100 grams. You can include it in your breakfast by making a beetroot ‘paratha’ and serving it with a side of ‘chutney’.(source)
What is the healthiest Indian breakfast?
Millet cereals or snacks are among the healthiest morning Indian breakfast ideas. Millet cereals paired with skimmed milk constitute a healthy Indian breakfast due to their balanced nutritional profile.
Millets offer complex carbohydrates, fibre, and essential nutrients, while skimmed milk provides protein without excess fat, promoting sustained energy and overall well-being.
What are the benefits of including desi A2 ghee in my breakfast?
Adding desi A2 ghee to your breakfast helps flush out harmful toxins from your body and acts as a natural laxative when taken with a glass of warm milk. Additionally, it is also rich in saturated fats and helps to maintain a healthy digestive system.
Conclusion:
In conclusion, consider starting your day with a nutritious morning Indian breakfast that seamlessly blends flavour and health. From the protein-packed Mixed ‘Dal Chilla’ to the fibre-rich Mini ‘Jowar’ Pancakes, each dish ensures a balanced start.
The inclusion of Kolkata's Kathi Rolls, Okra, or 'Bhindi Do Pyaza,' and the nutrition powerhouse ‘Makhana Chivda’ adds variety and benefits. For dosa enthusiasts, the wheat dosa with khapli wheat flour provides a healthier twist.
It is hard to get the nutrition you need from ready-to-eat breakfasts, after all, most of them contain preservatives. It is important that you can trust the source, and include organically made items in your breakfast. If you’re looking for options, consider browsing through Two Brother's Organic Farms, with a variety of options.
We hope you found this article informative, let us know is we missed any of your favourite recipes in the comments below!
