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.
Metabolism describes all the chemical reactions in your body that keep one’s body alive and functioning.
Metabolism is also responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells.
High proteins food meal healthy meal for     boosting metabolism
However, Metabolism is often used to describe your Basal Metabolic Rate (BMR) or the number of calories you burn at rest.
The higher your metabolic rate, the more calories you burn at rest. Many factors can affect your metabolism, including your age, diet, sex, body size, and health status.
Following are the 9 ways to boost up your metabolism: –
Eat plenty of protein at every meal
Eating food can temporarily increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It is caused by the extra calories required to digest, absorb, and process the nutrients in your meal.
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Protein causes the largest rise in TEF. Dietary protein requires 20 to 30 percent of its usable energy to be expended for metabolism, compared to 5 to 10 percent for carbs and 0 to 3 percent for fats.
Eating protein has also been shown to give you a greater sense of fullness and prevent you from overeating. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because protein helps prevent muscle loss, which is a common side effect of dieting
Drink more water
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People who drink water instead of sugary drinks are often more successful at losing weight and keeping it off. This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. However, drinking water may also temporarily speed up your metabolism. Water can also help fill you up if you are looking to lose weight.
Do a high intensity workout
High intensity interval training (HIIT) involves quick and very intense bursts of activity. If this type of exercise is safe for you, it can help you burn more fat by increasing your metabolic rate, even after you have finished your workout. This effect is believed to be greater for HIIT than for other types of exercise.
Photo by Julia Larson
Lift heavy things
Muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest. Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss.
Stand up more
Sitting too much can have negative effects on your health. This is partly because long periods of sitting burns fewer calories and can lead to weight gain.
Standing or stepping at work was associated with lowered cardiometabolic risk (CMR) scores, weight, body fat, waist circumference, systolic and diastolic blood pressure, and fasting triglycerides, total/HDL cholesterol, and insulin. However, stepping rather than standing resulted in greater improvements to lower systolic blood pressure and insulin resistance.
If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also try going for walks during the day or invest in a standing desk.
Drink green tea
Green tea has been shown to increase metabolism and fat burning. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning when combined with exercise. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.
It is thought their metabolism-boosting properties may help prevent a weight loss plateau in people who are losing weight that occurs due to a decrease in metabolism.
Eat spicy foods
Peppers contain capsaicin, a compound that can boost your metabolism. However, many people cannot tolerate these spices at the doses required to have a significant effect.
The effects of capsaicin at acceptable doses. It predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male. Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies.
Get a good night’s sleep
Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes. It has also been shown to affect levels of ghrelin, the hunger hormone, and leptin, a hormone that controls fullness (satiety).
Drink coffee
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Caffeine in coffee can help temporarily boost metabolism. Like green tea, it may also promote fat burning. If your goal is weight loss, several studies have found that coffee’s effects on metabolism and fat burning may contribute to successful weight loss and maintenance.
The Bottom Line
Making small lifestyle changes and incorporating these tips into your routine can help increase your metabolism. Having a higher metabolism can help you lose weight and keep it off, if that is your goal, while also giving you more energy.
This recipe is a great source of protein. It is also rich in omega-3 fatty acids and various vitamins and minerals such as vitamin A, vitamin C, iron, and calcium.
Scale
Ingredients
200g Rohu fish fillet, cut into pieces
2 medium-sized onions, finely chopped
2 medium-sized tomatoes, finely chopped
1 teaspoon ginger paste
1 teaspoon garlic paste
1 teaspoon red chili powder
1 teaspoon turmeric powder
1 teaspoon cumin powder
1 teaspoon coriander powder
1 teaspoon garam masala powder
1 tablespoons oil
Salt to taste
2 cups water
Instructions
Clean the Rohu fish thoroughly and pat dry with a paper towel.
In a bowl, mix together the turmeric powder and salt to make a spice mix.
Rub the spice mix on both sides of the fish pieces and let it marinate for 10-15 minutes.
Heat the mustard oil in a pan over medium heat.
Add the fish pieces to the pan and fry for about 3-4 minutes on each side, or until the fish is cooked through and golden brown.
This soup is a nutritious and delicious way to enjoy the flavors of pumpkin and lentils, while also providing essential vitamins, minerals, and fiber. The use of vegetable broth and spices, such as cumin, paprika, and coriander, add depth of flavor to the soup, while the cilantro adds a touch of freshness. This soup is a great option for a warm and comforting meal.
Ingredients
Pumpkin: 1 cup chopped
Olive oil: 1 tbsp.
Garlic cloves:2 (Minced)
Onion: 1 medium(diced)
Lentils :1/2 cup (rinsed and drained)
Vegetable broth: 2 cups
Cumin: 1 tsp. (Ground)
Paprika: 1 tsp
Coriander seeds:1/2 tsp
Coriander leaves:1/4th cup
Lemon juice :1
Salt and black pepper as required
Instructions
Heat the olive oil in a large pot over medium heat.
Add the onion and garlic and cook until softened.
Add the chopped pumpkin, lentils, vegetable broth, cumin, paprika, coriander, salt, and black pepper to the pot.
Bring the mixture to a boil, then reduce heat and let simmer for 15 minutes, or until the lentils and pumpkin are tender.
Turn off the heat and let the soup cool for a few minutes.
Using a blender, puree the soup until smooth. Alternatively, you can transfer the soup to a blender and puree until smooth, then return it to the pot.
Stir in the chopped cilantro leaves and a squeeze of lemon juice.
Hectic routine or work schedule does not allow you to plan meals ahead OR craving for an dosa but did not get the time to soak and ferment the dosa batter.
Try this quinoa lentil dosa, an quick healthier version which requires no soaking or fermentation.
Ingredients
Quinoa- ½ cup
-Yellow split moong dal-1/4th cup
– Urad dal -1/4th cup
– Chana dal-1/4th cup
-Ginger chilli paste-1tsp
-Cumin seeds -1tsp
-Salt to taste
-Oil/Ghee to prepare dosa (optional)
Instructions
Rinse quinoa and all the dals with water one by one till the water runs clear.
Soak quinoa, urad dal, moong dal, Chana dal together for 5 hours.
After 5 hours, drain the left out water. In a mixer grinder, add cumin seeds, Quinoa and all dals , with the help of little water blend it into a smooth dosa batter consistency.
To this batter, add salt and ginger chilli paste. Let it rest for 30 minutes, if time permits or else you can directly start preparing.
Heat a non stick pan, pour in one big spoonful of batter and spread it in a circular motion like a thin dosa.
Apply oil or ghee as desired.
Cook it till the bottom of dosa turns golden crispy. Roll and transfer it onto the plate.
Serve hot with green chutney or coconut chutney.
Make similar dosas from the remaining batter.
Notes
Rinsing the Quinoa thoroughly with water will wash off Saponin content in it. Saponin gives quinoa an bitter taste.
Use vegetables of your choice as toppings to make it more healthy
Paneer Do Pyaza is a gravy-based Indo-Pakistani Mughlai recipes that use plenty of onions to add both body and flavor, with the onions cooked in two different ways and incorporated into the recipe at different times. Paneer dopiaza is a dish, half the onions are blended into a paste, with aromatic spices, garlic, ginger, and a mild souring agent like tomato or yoghurt (or powdered unripe mango) or lemon/lime in Hyderabadi Cuisine), and briefly cooked with a little oil until fragrant, before the main ingredient is added and the mixture cooked down further to form a thick gravy. The remaining onions are sliced and deep-fried until browned and crisp to serve as a topping, which is added to the dish just before serving.
Scale
Ingredients
100 gms Paneer (cottage cheese)
2medium Onion
1 Green Chili, de-seeded and chopped
1 tspKasuri Methi (dried fenugreek leaves)
1 large Tomato
1 tsp ginger garlic paste
1/2 teaspoon Cumin Seeds
1 Green Cardamom
1 small piece of Bay Leaf
½ tsp Turmeric Powder
1/2 tsp Red Chili Powder
1 tsp Coriander Powder
1/2 tsp Garam Masala Powder
1 tbsp. Oil
1 tbsp. Coriander Leaves, finely chopped
Salt to taste
1/2 cup Water
Instructions
1) Cut paneer into 1-inch cubes. Finely chop tomatoes into puree.
Chana dal vada is a popular snack in Maharashtra and Gujarat, India. Traditionally, it is made by frying. But if you love it and looking out for an healthier variation , then do try this baked style dal vadas!!
Ingredients
Soaked Chana dal: 1 cup
Finely chopped onions: ½ cup
Finely chopped garlic: 1 tsp
Ginger-Green chilli paste: 1 Tsp
Turmeric powder: 1 tsp
Chopped coriander leaves: 1 tsp
Salt to taste
Ghee- 1tsp
Instructions
Keep aside one spoonful of soaked chana dal.
In a mixer-grinder bowl, add the remaining soaked chana dal and grind into a coarse paste.
In a bowl take the coarsely grounded chana dal paste, add chopped onions and coriander, salt, turmeric, chopped garlic, ginger- green chilli paste, the kept aside 1 spoon of soaked channa dal and mix well.
Heat up an appam stand, add in a droplet of ghee into each cavity. Pour in ladle full of mixture into each cavity, cover and cook it for 5 minutes.
Flip the vadas to other side, cover and cook again for 5 minutes till done.
Serve it piping hot with coriander mint chutney
Notes
Sufficient soaking of chana dal is needed to that it grinds well without using much water and turns crisp without the need to add the baking soda. Soak for 5-6 hours
Do not add water while grinding the Chana dal. And if there is a need for water, add in spoon by spoon. Keep the batter as water free as possible.
If you do not have appam stand, you can bake it in oven at 200C for 10 mins
Delicious gluten free Oats banana pancakes are wholesome, heart friendly and nutritious breakfast choice for the whole family. Quick and easy to prepare dish, an great way to kickstart your day!!!
Ingredients
Oats Flour: 1/2 cup
Ripe banana small mashed: 1
Milk: 50ml
Cinnamon Powder: 1/4th tsp
Instructions
In a mixing bowl, add all ingredients and whisk well to form a batter of a pouring consistency.
Heat up a non stick tawa, add a ladle full of batter and spread a bit into a thick circle.
Flip over and let it cook on other side.
Serve hot
Notes
You can make the batter a night before and refrigerate.
For garnishing, you can use nuts or berries of your choice
For egg lovers, you can use one whole egg and whisk it along with the batter
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