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<p><em>By Preety Tyagi</em><br>
Nutritionist, Gurgaon</p><p>Eating a healthy breakfast not only refuels your body but also sets you for proper functioning of the mind and body for the rest of the day. Studies show that people who eat a balanced and adequate breakfast can focus and concentrate better and are good decision makers. The ideal number of calories to be consumed in this first meal is approximately 400 kcal.</p><p>A breakfast comprising more calories may result in a slow and sluggish start to the day and going too low in calories can prove disastrous. While the healthy recipes are often too impractical or time consuming, easy-to-make ones are often not substantial to qualify as a good breakfast. A power packed breakfast must be a combination of good carbohydrates and fibre along with some protein. Here are some super quick recipes which will satisfy those taste buds and prepare you for an excellent start to a busy day.</p><p><strong>Whole wheat banana and nut pancakes</strong><br>
Cooking time 15 minutes</p><p>Energy 389 kcal; Carbohydrates 56.28 g; Protein 13.45 g; Fat 14.68 g; Fibre 7.66 g; Sugar 13.74 g; Sodium 345 mg</p><p>Ingredients: 1 cup whole wheat flour, 1 tsp baking powder, one forth tsp salt, one forth ground cinnamon, one forth ground nutmeg, 1 ripe and mashed banana, 1/8 cup honey, 1 egg, one forth cup milk, one forth cup nuts (optional)</p><div class="itemcenter"><amp-iframe height="62" title="" width="320" sandbox="allow-forms allow-scripts allow-same-origin allow-popups allow-top-navigation allow-top-navigation-by-user-activation" allowfullscreen src="https://ancillary-proxy.atarimworker.dev?url=https%3A%2F%2Fakm-img-a-in.tosshub.com%2Fsites%2Findiatoday%2Fbanner%2Fpreferred-source-new.html%3Fv%3D1.014%5Cu0026native%3D1" class="mrBt15 preferred-source-banner"> </amp-iframe></div></p><p>Method of preparation: Combine dry ingredients and set aside and then combine wet ingredients separately. Add the dry ingredients to this and mix well. Add more milk or flour as necessary to make the batter a pancake batter-like consistency (slightly runny). Stir in the nuts. Cook on griddle over medium heat until golden brown on each side. Serve topped with warm maple syrup or plain. Top some sliced bananas and crushed nuts as well.</p><p><strong>Quinoa poha with green peas</strong></p><p>Cooking time 26 to 30 minutes<br>
Energy 393.25 kcal; Carbohydrates 50.02 g; Protein 11.65 g; Fat 16.175 g; Fibre 6.64 g; Sugar 3.25 g; Sodium 1172.835 mg</p><p>Ingredients: 1 cup quinoa, 2 tbsp mustard oil,half tsp mustard seeds, 2 to 10 curry leaves, 2 medium finely chopped onions, one forth tsp turmeric powder, 1 chopped green chilli, 1 medium boiled potato, peeled and cubed, 2 tbsp green peas, 1 tsp salt, half tsp red chilli powder, 1 tbsp lemon juice, 2 tbsp roasted peanuts, 1 tbsp fresh chopped coriander, 2 tbsp fresh grated coconut</p><p>Method of preparation: Wash and rinse quinoa and put that in a non-stick pan with three cups of water and allow to boil. Cover and cook on low heat for 20 minutes. Heat oil in a non-stick pan and temper mustard seeds and curry leaves and saute for a few seconds, until they start spluttering. Add onions and saut&eacute; till golden brown. Add turmeric powder, green chilli, red chilli powder and saut&eacute; well. Add boiled potatoes and green peas and mix well. Saut&eacute; for 10 to 15 minutes and add cooked quinoa and salt. Add lemon juice. Turn off the heat and transfer poha into a serving bowl. Sprinkle roasted peanuts, coriander leaves and grated fresh coconut and serve hot.</p><p><strong>Eggless masala omelette and mint yoghurt dip</strong></p><p>Cooking time 10 minutes<br>
Energy 382 kcal; Carbohydrates 17.25 g; Protein 8.5 g; Fat 55.74 g; Fibre 13.02 g; Sugar 11.04 g; Sodium 1418.97 mg</p><div class="itgimage"><amp-img src="https://ancillary-proxy.atarimworker.dev?url=https%3A%2F%2Fakm-img-a-in.tosshub.com%2Findiatoday%2Fimages%2Fbodyeditor%2F201811%2Fdiet-x443.jpg%3FLXDj3unptJFD0I22B8CR.kG66QopM0Jk%3Fsize%3D750:*" alt="" height="443" width="770" class="" layout="responsive"></amp-img>
<div class="body_caption"> </div>
</div></p><p>Ingredients: 1 cup gram flour or besan, 1 cup all-purpose flour or maida, 2 tbsp all plant protein powder (optional), 1 tsp salt, 1 tsp baking powder, 1 cup water or as required, 2 tbsp olive oil/canola oil, one forth cup chopped onions, one forth cup chopped coriander leaves, one forth cup sprouted moong dal (optional), 2 chopped green chillies (optional)</p><p>Method of preparation: Make a thin consistency batter by whisking together besan, maida, protein powder, baking powder and salt. Whisk well for a couple of minutes until the batter looks smooth. Add onions, green chillies, sprouted moong dal and coriander leaves to the batter and mix well. Heat a non-stick pan on high heat. Add a tsp of oil and spread it well on the pan. Add a round ladle full of the batter to the pan and let it spread by moving the pan in circular motion. Cook for a minute and turn it over and similarly cook on the other side. Fold the omelette in half and arrange on a serving plate. Serve hot, sprinkled with some black pepper.</p><div id="tab-link-wrapper-plugin"><div class="authors__container"><div class="authors__by"><div class="authlable">Published By: </div><div class="authdetaisl">Manpreet Kaur</div></div><div class="published__on"><div class="authlable">Published On: </div><div class="authdetaisl">Nov 30, 2018</div></div></div><div class="sendros">--- ENDS ---</div></div>

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<p><em>By Preety Tyagi</em><br>
Nutritionist, Gurgaon</p><p>Eating a healthy breakfast not only refuels your body but also sets you for proper functioning of the mind and body for the rest of the day. Studies show that people who eat a balanced and adequate breakfast can focus and concentrate better and are good decision makers. The ideal number of calories to be consumed in this first meal is approximately 400 kcal.</p><p>A breakfast comprising more calories may result in a slow and sluggish start to the day and going too low in calories can prove disastrous. While the healthy recipes are often too impractical or time consuming, easy-to-make ones are often not substantial to qualify as a good breakfast. A power packed breakfast must be a combination of good carbohydrates and fibre along with some protein. Here are some super quick recipes which will satisfy those taste buds and prepare you for an excellent start to a busy day.</p><p><strong>Whole wheat banana and nut pancakes</strong><br>
Cooking time 15 minutes</p><p>Energy 389 kcal; Carbohydrates 56.28 g; Protein 13.45 g; Fat 14.68 g; Fibre 7.66 g; Sugar 13.74 g; Sodium 345 mg</p><p>Ingredients: 1 cup whole wheat flour, 1 tsp baking powder, one forth tsp salt, one forth ground cinnamon, one forth ground nutmeg, 1 ripe and mashed banana, 1/8 cup honey, 1 egg, one forth cup milk, one forth cup nuts (optional)</p><div class="itemcenter"><iframe scrolling="no" allowfullscreen="" frameborder="0" width="100%" height="62" awidth="320" aheight="62" amplayout="fixed" src="https://ancillary-proxy.atarimworker.dev?url=https%3A%2F%2Fakm-img-a-in.tosshub.com%2Fsites%2Findiatoday%2Fbanner%2Fpreferred-source-new.html%3Fv%3D1.014" class="preferred-source-banner" loading="lazy"></iframe></div><style>.preferred-source-banner{  margin-top: 10px; margin-bottom:10px;}</style></p><p>Method of preparation: Combine dry ingredients and set aside and then combine wet ingredients separately. Add the dry ingredients to this and mix well. Add more milk or flour as necessary to make the batter a pancake batter-like consistency (slightly runny). Stir in the nuts. Cook on griddle over medium heat until golden brown on each side. Serve topped with warm maple syrup or plain. Top some sliced bananas and crushed nuts as well.</p><p><strong>Quinoa poha with green peas</strong></p><p>Cooking time 26 to 30 minutes<br>
Energy 393.25 kcal; Carbohydrates 50.02 g; Protein 11.65 g; Fat 16.175 g; Fibre 6.64 g; Sugar 3.25 g; Sodium 1172.835 mg</p><p>Ingredients: 1 cup quinoa, 2 tbsp mustard oil,half tsp mustard seeds, 2 to 10 curry leaves, 2 medium finely chopped onions, one forth tsp turmeric powder, 1 chopped green chilli, 1 medium boiled potato, peeled and cubed, 2 tbsp green peas, 1 tsp salt, half tsp red chilli powder, 1 tbsp lemon juice, 2 tbsp roasted peanuts, 1 tbsp fresh chopped coriander, 2 tbsp fresh grated coconut</p><p>Method of preparation: Wash and rinse quinoa and put that in a non-stick pan with three cups of water and allow to boil. Cover and cook on low heat for 20 minutes. Heat oil in a non-stick pan and temper mustard seeds and curry leaves and saute for a few seconds, until they start spluttering. Add onions and saut&eacute; till golden brown. Add turmeric powder, green chilli, red chilli powder and saut&eacute; well. Add boiled potatoes and green peas and mix well. Saut&eacute; for 10 to 15 minutes and add cooked quinoa and salt. Add lemon juice. Turn off the heat and transfer poha into a serving bowl. Sprinkle roasted peanuts, coriander leaves and grated fresh coconut and serve hot.</p><p><strong>Eggless masala omelette and mint yoghurt dip</strong></p><p>Cooking time 10 minutes<br>
Energy 382 kcal; Carbohydrates 17.25 g; Protein 8.5 g; Fat 55.74 g; Fibre 13.02 g; Sugar 11.04 g; Sodium 1418.97 mg</p><div class="itgimage"><div class="itgimage"><img  height="443"  title=""  width="770"  class="" alt="" src="https://ancillary-proxy.atarimworker.dev?url=https%3A%2F%2Fakm-img-a-in.tosshub.com%2Findiatoday%2Fimages%2Fbodyeditor%2F201811%2Fdiet-x443.jpg%3FLXDj3unptJFD0I22B8CR.kG66QopM0Jk%3Fsize%3D750:*" loading="lazy" /></div>
<div class="body_caption"> </div>
</div></p><p>Ingredients: 1 cup gram flour or besan, 1 cup all-purpose flour or maida, 2 tbsp all plant protein powder (optional), 1 tsp salt, 1 tsp baking powder, 1 cup water or as required, 2 tbsp olive oil/canola oil, one forth cup chopped onions, one forth cup chopped coriander leaves, one forth cup sprouted moong dal (optional), 2 chopped green chillies (optional)</p><p>Method of preparation: Make a thin consistency batter by whisking together besan, maida, protein powder, baking powder and salt. Whisk well for a couple of minutes until the batter looks smooth. Add onions, green chillies, sprouted moong dal and coriander leaves to the batter and mix well. Heat a non-stick pan on high heat. Add a tsp of oil and spread it well on the pan. Add a round ladle full of the batter to the pan and let it spread by moving the pan in circular motion. Cook for a minute and turn it over and similarly cook on the other side. Fold the omelette in half and arrange on a serving plate. Serve hot, sprinkled with some black pepper.</p><div id="tab-link-wrapper-plugin"><div class="authors__container"><div class="authors__by"><div class="authlable">Published By: </div><div class="authdetaisl">Manpreet Kaur</div></div><div class="published__on"><div class="authlable">Published On: </div><div class="authdetaisl">Nov 30, 2018</div></div></div><div class="sendros">--- ENDS ---</div></div>

Skipping your morning meal sets you up for overeating. Here are four healthy recipes that set the tone for the day.


India Today

Power up your breakfast - India Today

Power up your breakfast

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Power up your breakfast

Skipping your morning meal sets you up for overeating. Here are four healthy recipes that set the tone for the day.

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