healthy breakfast Archives - Food & Wellness

Sweet potato Buckwheat Upma

December 26, 2023January 4, 2024Rajeshwaree JadejaLeave a comment

Author: Rajeshwaree Jadeja
Prep Time: 15 Min
Cook Time: 15 Min
Total Time: 30 minutes
Yield: 30 Min 1x

Description

Experience a delectable twist with Sweet Potato Buckwheat Upma—a nutritious and gluten-free alternative. The harmonious blend of sweet potatoes and buckwheat creates a satisfying upma that is both wholesome and delicious.

Scale

Ingredients

1 cup buckwheat
1 medium-sized sweet potato, peeled and diced
1 small onion, finely chopped
1 green chili, finely chopped
1/2 teaspoon mustard seeds
1/2 teaspoon cumin seeds
A few curry leaves
2 tablespoons roasted peanuts
2 tablespoons grated coconut
1 teaspoon cooking oil or ghee
Salt to taste
Fresh coriander leaves for garnishing

Instructions

Dry roast the buckwheat in a pan over medium heat until they turn slightly golden and fragrant. Set aside.
Meanwhile Steam or boil the diced sweet potato until tender
In a pan, heat oil or ghee over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds, curry leaves, and chopped green chili also toss chopped onion and sauté until it turns translucent.
Stir in the cooked sweet potato and roasted buckwheat groats.
Mix in roasted peanuts and grated coconut. Cook for a couple of minutes.
Add salt to taste and mix well. Garnish with fresh coriander leaves.
Serve the Buckwheat and Sweet Potato Upma as a unique and nourishing Indian breakfast.

Nutrition

Serving Size: 1
Calories: 240 kcal (Approx.)
Fat: 8 gm (Approx.)
Carbohydrates: 40 gm (Approx.)
Fiber: 8-10 gm
Protein: 6 gm (Approx.)

Keywords: Healthy recipe, Healthy dinner recipe

Healthy Spanish Omelette

December 16, 2023December 16, 2023SanjanaLeave a comment

Healthy Spanish Omelette

Author: Sanjana
Prep Time: 10 mins
Cook Time: 5 mins
Total Time: 15 mins
Category: Breakfast
Cuisine: Continental

Description

Looking for a quick and healthy breakfast alternative to the traditional Spanish Omelette with potatoes.

We got you a healthy Spanish omelette loaded with oats, egg whites, mushrooms and other vegetables, the recipe takes only 10-15 minutes to cook plus its high on proteins so a perfect post workout option.

Scale

Ingredients

Rolled oats 1/2 cup

Egg whites 2

Chopped capsicum 1 small size

Chopped onion 1 medium size

Chopped tomato 1 medium size

Sliced mushroom ½ bowl

Salt as per taste

Black pepper powder 1/2tsp

Low fat milk 1 tbsp. (optional)

Instructions

1.In a medium size bowl, beat the egg whites till they turn thick. Then add rolled oats, milk, pepper and salt as per taste and give a mix.

2. Heat a pan & pour a portion of the omelette mixture.

3. Add the veggies on top & slightly press it.

4. Cover the pan with lid & let it cook till 2-3 minutes. Flip the omelette & let it cook other side till golden brown.

Notes

1. Can roast the rolled oats before adding it to the egg whites batter

2. For more spicy taste, can add chopped green chillies.

Nutrition

Serving Size: 2
Calories: 192kcal
Sugar: 2g
Fat: 6g
Trans Fat: 0
Carbohydrates: 70g
Protein: 14g

Keywords: Breakfast, omlette, quick, protein rich

Paneer Vegetable Roti Wrap

November 6, 2023November 6, 2023Shampa BanerjeeLeave a comment

Paneer Vegetable Roti Wrap

Author: Shampa Banerjee
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Category: Breakfast
Diet: Vegetarian

Description

This Paneer Vegetable Roti Wrap is a wholesome and nutritious meal choice, combining the goodness of paneer (cottage cheese) and a mix of vegetables wrapped in a whole wheat roti. It’s a perfect option for a satisfying and balanced lunch or dinner

Scale

Ingredients

50g paneer (cottage cheese), diced
1 whole wheat roti
1/4 cup mixed vegetables (bell peppers, onions, carrots, and your choice)
1/8 teaspoon cumin powder
1/8 teaspoon coriander powder
1/8 teaspoon turmeric powder
1/8 teaspoon red chili powder (adjust to taste)
Salt to taste
1/2 teaspoon olive oil

Instructions

Heat olive oil in a pan. Add cumin powder, coriander powder, turmeric powder, and red chili powder. Sauté for a minute.
Add diced paneer and sauté until it’s slightly browned.
Add the mixed vegetables and stir-fry until they are tender-crisp.
Season with salt and cook for a few more minutes.
Warm the whole wheat roti.
Place the paneer and vegetable mixture on the roti.
Roll the roti to create a wrap.
Serve hot.

Nutrition

Serving Size: 1
Calories: 200Kcal
Fat: 10g
Carbohydrates: 15
Fiber: 3g
Protein: 10g

Keywords: Paneer Vegetable Roti Wrap

Berry Chia Pudding

September 11, 2023November 6, 2023NamrataLeave a comment

Berry Chia Pudding

Author: Namrata
Prep Time: 5-6 Minute
Total Time: 5-6 Minute
Yield: 1 -2 Serving 1x
Category: Breakfast
Method: Blending method

Description

Berry chia pudding is a filling dessert with many health advantages. It is also tasty and healthy. Omega-3 fatty acids, antioxidants, and fibre included in chia seeds can help with digestion, enhance heart health, and lessen inflammation. A boost in vitamins and minerals, including potassium and vitamin C, which helps promote immune function and control blood pressure, is given by the antioxidant-rich berries that were added to the custard. Furthermore, because they are low in calories and high in fibre, which can keep you feeling fuller for longer, the combination of chia seeds and berries can aid in the promotion of good weight control. Overall, having berry chia pudding on a daily basis can support a balanced, nutrient-rich diet, enhancing overall health and wellness.

Scale

Ingredients

1 cup unsweetened almond milk
2 tablespoons chia seeds
1/2 teaspoon almond extract
1 cup mixed berries (such as strawberries, blueberries, and raspberries)
2 tablespoons crushed almonds or other nuts for toping
1 tablespoon honey

Instructions

In a bowl, whisk together the almond milk, chia seeds, honey and almond extract until well combined.
Let the mixture sit for about 5 minutes to allow the chia seeds to absorb the liquid, then whisk again to break up any clumps.
Cover the bowl and refrigerate for at least 2 hours or overnight to allow the chia seeds to gel and thicken the pudding.
After the chia pudding has set, blend the mixed berries in a blender or food processor until smooth.
Layer the chia pudding and the berry puree in serving glasses or jars, starting with a layer of chia pudding followed by a layer of berry puree. Repeat until all the pudding and puree are used.
Top with crushed almonds or other nuts for added crunch and texture.

Nutrition

Serving Size: 1
Calories: 235
Fat: 10 g
Carbohydrates: 15 g
Fiber: 6.1 g
Protein: 4.3 g

Keywords: Berry Chia Pudding

Moongdal Khandvi

September 6, 2023October 17, 2023Rajeshwaree JadejaLeave a comment

Moongdal Khandvi

Author: Rajeshwareeba Jadeja
Prep Time: 5 min
Cook Time: 15 min
Total Time: 20 minutes
Yield: 20 Min 1x

Description

Khandvi is a gluten-free healthy snack option that is low on calories good in protein. It is a healthy and tasty breakfast/ snack option.

Scale

Ingredients

1/2 cup yellow moong dal (split yellow gram), flour, 1/2 cup low fat curd (Dahi), 1 tsp ginger. -green chilli paste, a pinch turmeric powder (Haldi), 1/4 tsp asafoetida (Hing), Salt to taste, oil for greasing,

For the tempering, 1 tsp mustard seeds (rai / sarson), 1 tsp sesame seeds (til), 1/4 tsp asafoetida (hing), 2 tsp oil
For the garnish, 2 tbsp chopped coriander (dhania)

Instructions

Combine the moong dal flour, curds, ginger-green chilli paste, turmeric powder, asafoetida andsalt and ¼ cup of water and whisk well. Heat the mixture in a non-stick pan and cook for 3 to4 minutes, while stirring continuously. The mixture is ready when it leaves the sides of the pan.
Spread the mixture evenly on the back of three200 mm. (8″) diameter thalis using a flat katori or a palette knife to form a thin layer. Allow to cool for five minutes.
Smear the khandvi evenly with oil. Cut into 50 mm. (2″) thick strips. Carefully roll up each strip. Keep aside. For the tempering, heat the oil in a pan and add the mustard seeds.
When they crackle, add the sesame seeds and asafoetida and pour over the prepared khandvis. Serve garnished with the chopped coriander.

Nutrition

Serving Size: 1
Calories: 97 kcal
Fat: 2.8 gm
Carbohydrates: 12.7 gm
Fiber: 0.9
Protein: 5.3

Keywords: healthy recipe, healthy breakfast recipe, quick snack recipe, protein recipe, traditional food

Metabolism Boosting Juice

March 24, 2023March 18, 2024Mahima BansalLeave a comment

Metabolism Boosting Juice

Author: Mahima Bansal
Prep Time: 10 - 15 minutes
Cook Time: 5-7 minutes
Total Time: 15 minutes
Category: Breakfast
Method: Blending
Cuisine: Multi
Diet: Low Calorie

Description

A metabolism boosting juice is packed with ingredients that have been proven to have a positive effect on a healthy metabolism. This juice is a metabolism boosting breakfast idea which boosts metabolism and if it happens so fat loss will be good from your body.

Scale

Ingredients

Water – 1/2 cup

Lime – 1

Cucumber – 1/2

Mint leaves – 1/4 cup

3–5 drops dao drops skinny

Maple syrup – 1 tbsp

Instructions

Blend all the above listed ingredients together and pour in a glass. Add 1-2 ice cubes on top

Nutrition

Serving Size: 1
Calories: 78
Sugar: N/A
Fat: N/A
Carbohydrates: N/A
Fiber: 12 - 15 gm

Keywords: Breakfast, smoothie, fruits, diet, nutrition, lifestyle, wellness, protein, post workout snack, snack.

Besan Jowar Thalipeeth

January 11, 2023January 28, 2023Riddhi BhattLeave a comment

Besan Jowar Thalipeeth

Author: Riddhi Bhatt
Prep Time: 15 minutes
Cook Time: 10
Total Time: 30 minutes
Category: Breakfast
Cuisine: Indian

Description

Jowar besan thalipeeth which is a traditional Indian flatbread made with a combination of millet flour and chickpea flour. The name “thalipeeth” is derived from Marathi language where it’s referred as “thalipith” meaning “patty” or “flatbread.” Jowar, also known as white millet is a highly nutritious grain which is loaded with minerals like iron, magnesium, and zinc. Similarly, besan or chickpea flour is also a nutritious ingredient that’s high in protein and fiber.

Moving on, this thalipeeth recipe also includes ingredients like grated cabbage, onions, green chili paste, coriander-cumin powder and chopped coriander which add a great deal of flavor and nutrition to the dish. It’s traditionally cooked on a griddle and it’s a common breakfast or snack item in Maharashtra and other parts of India.

Lastly, it’s worth mentioning that this thalipeeth is a good source of protein, fiber and some essential micronutrients. Additionally, it’s gluten-free making it a great option for people who are following gluten-free diets or those looking to incorporate more whole grains into their diet. It’s a perfect breakfast option which can be served with curd or chutney.

Scale

Ingredients

Jowar (white millet) flour 2 Tbsp
Bajra (black millet) flour 2 Tbsp
Besan (bengal gram flour) 2 Tbsp
Wheat flour (gehun ka atta) 2 Tbsp
3 Tbsp grated cabbage
2 Tbsp cup finely chopped onions
1/4 tsp green chilli paste
1/4 tsp coriander-cumin seed (dhania-jeera) powder
1 tbsp finely chopped coriander (dhania)
1/4 tsp chilli
powder salt to taste
whole wheat flour (gehun ka atta) for rolling
1/2 tsp oil for cooking

Instructions

To start, combine all the ingredients in a deep bowl.
Then, knead the mixture into a soft dough, using enough water as needed.
After that, divide the dough into 6 equal portions.
Next, take one portion of the dough, roll it into a circle shape, using a little whole wheat flour for rolling as needed.
Finally, heat a non-stick tawa or griddle, and cook the thalipeeth oil, until golden brown spots appear on both sides.

Nutrition

Serving Size: 2
Calories: 222 Kcal
Fat: 6 g
Carbohydrates: 37 g
Fiber: 5 g
Protein: 8 g

Ragi Cheela

December 6, 2022December 6, 2022Shampa BanerjeeLeave a comment

Ragi Cheela

Author: Shampa Banerjee
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Category: Breakfast
Cuisine: North Indian
Diet: Vegetarian

Description

Ragi cheela is a gluten-free healthy snack option that is low on calories. It is a healthy and tasty breakfast option.

Ingredients

Ragi flour: 1 cup
Gram flour: 2 tbsp.
Onion: 1 big (Chopped)
Green chillies:2nos
Carrot:1 cup (grated)
Cumin powder: 1 tsp.
Coriander powder:1/2 tsp.
Coriander leaves :1 tbsp (Chopped)
Salt: As required
Oil:1 tsp.
Water: As required

Instructions

1. In a mixing bowl add ragi flour, gram flour, cumin powder, coriander powder, and salt. Mix them well.

2. Now add water and make a thick batter

3. Add all the chopped vegetables to the batter and mix well.

4. Heat oil on a non-stick pan and spread the batter over it.

5. Cook it on both sides for a few minutes.

6. Serve with coriander chutney

Nutrition

Serving Size: 2
Calories: 152Kcal
Fat: 9g
Fiber: 2.6g
Protein: 7g

Keywords: Ragi chilla

Rava Appam

May 2, 2022May 2, 2022Shampa Banerjee1 Comment

Rava Appam

★ 1 from 1 reviews

Author: Shampa Banerjee
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 30 minutes
Category: Breakfast
Cuisine: South Indian
Diet: Vegetarian

Description

Instant Rava Appam is a healthy and tasty breakfast solution for busy mornings. It’s nutritious as well as easily digestible. Peanut chutney as accompaniment enhances the taste of the dish. It is one of the most popular foods in South India.

Ingredients

For Appam

Rava-1/2 cup / 60g
Curd: 1/2 cup/ 60g
Fruit salt:1/2 tsp.
Salt: As per taste

For chutney:

Peanut:1 tbsp./ 15g
Roasted chana:1 tbsp./15g (without skin)
Garlic:2-3 pods
Curry leaves:2-3 no
Salt: As per taste
Green chili:2 no

Instructions

For Appam:

First, put 1 cup rava or suji and 1 cup curd in a mixer
Add ½ cup of water and salt into it.
Blend them to a fine paste and pour into a mixing bowl.
Add ½ cup water and mix well until a smooth, flowing, and consistent batter is formed.
Now add ½ tsp. fruit salt and mix gently and keep the bowl aside.
Next take a Tawa and heat it on medium flame.
Pour Appam batter on it and make round-shaped ravas.
Keep the flame on medium and cook until the top of the appam is cooked completely.
Serve hot with peanut and curry leaves chutney

For Chutney:

In a mixer grinder take roasted peanut and roasted chana.
Add garlic, green chili, salt and 1-2 tablespoons of water. Make a smooth paste. Keep aside.
In a frying pan add ½ tsp. oil and curry leaves. Heat well for seasoning.
In a bowl add curry leaves seasoning into the paste and stir well.
Serve with Appam.

Nutrition

Serving Size: 1
Calories: 147
Fat: 4.7
Carbohydrates: 24.5
Fiber: 2.91
Protein: 5.6

Keywords: Rava Appam

Mango oats smoothie

April 22, 2022April 22, 2022Shampa BanerjeeLeave a comment

Mango oats smoothie

Author: Shampa Banerjee
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Category: Smoothie
Diet: Vegetarian

Description

Mango oats smoothie is a mouth-watering refreshing drink. It is not only tasty but healthy as well. It contains a good amount of protein and fiber. If you are in a hurry, you can use it as a healthy breakfast option.

Ingredients

Mango:1/2 mango(75 g chopped)
Curd: 2 tbsp.
Oats:1 tbsp.
Raisins:4-5

Instructions

Soak oats in 1 cup of water for at least 30 minutes or you can soak it overnight as well.
Wash and cut the mango into small cubes.
In a blender, add soaked overnight oats and curd and mango pulp. Blend the mixture in a smooth consistency to make the smoothie.
Add water ½ cup and stir thoroughly, if the mixture is too thick.
Add chopped raisins on top.
You can put the smoothie in the refrigerator for 30 minutes, and serve it cold.

Nutrition

Serving Size: 1
Calories: 122 kcal
Fat: 3g
Carbohydrates: 21g
Fiber: 2g
Protein: 4g

Keywords: Mango smoothie

Description

Ingredients

Instructions

Nutrition

Share the article

Description

Ingredients

Instructions

Notes

Nutrition

Share the article

Description

Ingredients

Instructions

Nutrition

Share the article

Description

Ingredients

Instructions

Nutrition

Share the article

Description

Ingredients

Instructions

Nutrition

Share the article

Description

Ingredients

Instructions

Nutrition

Share the article

Description

Ingredients

Instructions

Nutrition

Share the article

Description

Ingredients

Instructions

Nutrition

Share the article

Description

Ingredients

Instructions

Nutrition

Share the article

Description

Ingredients

Instructions

Nutrition

Share the article

MANAGE HEALTH

EXPLORE MORE

STAY CONNECTED

Share

Copy short link