Better batter for breakfast
Better batter for breakfast
Naini Setalvad gives us tips on how to have a healthy and nutritious breakfast, with some appetising, easy-to-make recipes to boot
I am sure you have all heard the saying: “Eat breakfast like a king!” I, however, recommend eating breakfast like a nutritionist. I am continuously harping that breakfast should be eaten a minimum of 12 hours after dinner, with no food in between; only water, if needed. The most important thing to note is that dinner must be three hours before one goes to sleep and definitely before 9.00 p.m. The fact remains that the closer dinner is to sunset, the better. So, logically, you would be fasting for 11 to 12 hours. No wonder it is called ‘break-fast.’
It is imperative that the first thing you consume as you wake up is water, as it stimulates digestion and carries nutrients through the blood to various organs. I strongly believe that your breakfast should give you nutrition to keep you energised throughout the day. Along with the chirping of the birds, when I am off for my morning walk, I am saddened to see people eating fried foods and sugar-laden teas when we all are aware that it is harmful to our mind and body.
It is not only in restaurants or on the street; folks add white sugar, white flour, fried and processed food to their breakfast in many homes as well. Why do we need to make unnecessary additions—that are destroying our well-being and leading to elevated sugar, lipids, and weight—that are one of the root causes of degenerative diseases and life-threatening ones like cancer.
Today’s millennials say that waffle is just a pancake with abs; however, neither of the two will help you get flat abs. For many, a simple white bread (plain or toasted) with butter might be a quick-fix breakfast dish, but all of the above sucks on my nutritional chart. I call them nutrient robbers and are just empty calories
I am going to run you through some yummy nutrient-dense breakfast recipes. They are yummy to eat and easy to make.
• Instant patties
Ingredients:
100 gm cucumber, finely chopped
100 gm tomato, finely chopped
100 gm cabbage, finely chopped
50 gm chana atta (Bengal gram flour)
150 gm rava (semolina)
150 gm low-fat dahi (curd)
1 tsp green chilli paste
2 tbsp cow’s ghee
Salt to taste
Method:
Mix the cucumber, tomatoes, and cabbage with chana atta and rava.
Add dahi, chilli paste, and salt to this mixture.
Roll the mixture into a ball, and flatten it into a patty.
Grease the tava (pan) with 2 tbsp cow’s ghee.
Put the patty on the tava and roast both sides till golden brown. You could arrange 5–6 patties on the tava to cook them simultaneously.
Serve with green coriander mint chutney.
• Quick Tahini Toast
Ingredients:
1 chopped tomato
2 tbsp olives
2 slices bread
2 tbsp Tahini
2 tsp of avocado oil
Oregano
Rock salt
Pepper
Method:
In a bowl, mix the avocado oil, tomato, olives, oregano, rock salt, and pepper.
Toast the bread (optional).
Spread tahini on bread.
Add the mixture on top and serve.
• Brown Rice Poha
Ingredients:
½ cup onions, finely chopped
½ cup peas, boiled
¼ cup tomatoes, chopped
2 cups beaten poha (brown rice) flakes
2 tbsp raw peanuts
½ tsp haldi (turmeric) powder
1–2 green chillies, finely chopped
Salt and lemon to taste
Ingredients for tempering:
2 tbsp oil
½ tsp rai (mustard seeds)
½ tsp jeera (cumin seeds)
4–5 kadi patta (curry leaves)
½ tsp hing (asafoetida)
For garnishing:
2 tbsp fresh coriander leaves, finely chopped
2 tbsp freshly grated coconut
Method:
Wash the brown rice flakes in a sieve and keep it aside.
Heat oil in a non-stick pan; add peanuts and sauté on medium heat for 2 minutes. Add mustard, cumin seeds, curry leaves, green chillies, asafoetida, and onions; sauté on a medium flame for 1 to 2 minutes.
Add the turmeric powder, boiled peas, chopped tomatoes, and sauté for a minute. Then add rice flakes and salt.
Mix well and allow it to cook for 2 to 3 minutes while stirring occasionally.
Squeeze lemon on top, garnish it with coriander and coconut, and serve hot.
• Doodhi (Bottle Gourd) Rosti
Ingredients:
100 gm doodhi (lauki)
1 small onion, finely chopped
1–2 tbsp chana atta (Bengal gram flour)
1 tbsp cow’s ghee
Rock salt and freshly ground black pepper to taste
Method:
Peel the doodhi and grate coarsely.
Add onions, chana atta, salt, and pepper.
Heat the pan and add ghee.
Take the mixture on the pan and with the back of the flat spoon, gently push down to make a flat pancake.
Roast it on a slow flame. Once it turns light brown, flip and roast it on the other side till both sides turn golden brown and then remove from the pan.
Serve hot.