Did you know that breakfast is the most important meal of the day? Studies say that a healthy breakfast effectively boosts brainpower and keeps you active throughout the day. So, why ditch breakfast just because you have to rush? Here are some quick breakfast ideas to keep you filled and fit.
1. Oatmeal porridge
When you’re in a hurry to run but your stomach is growling for food, then there can’t be better day for a bowl of quick oats porridge filled with goodies such as slivers of apple and banana. It is a great breakfast option, not only because it tastes delicious but also as it fills you up easily and keeps you healthy. Oats contain fibre which is known for lowering bad cholesterol. Apples help fight diabetes, provide protection against cancer and reduce the risk of heart diseases. Bananas help you lose weight and strengthen the nervous system.
½ cup rolled or quick cooking oats
2 cups water
½ cup low fat milk
2 tbsp sugar or according to taste
1 ripe banana, sliced
½ of an apple, peeled and cubed
Few almonds for garnishing
Directions: Mix the oats with the water and milk. Add sugar to it. Pour in a pan and heat on a low to medium flame. Cook for 4 minutes and keep stirring often. Garnish with the fruits.
2. Peanut Butter and Honey Sandwich
Give a great and energizing start to your day with this quick sandwich. It not only pleases your taste buds but also brings in a lot of health benefits. Peanut butter contains protein which gives you energy to begin your day enthusiastically, while the whole-wheat bread comes with the goodness of fibre and protein. Moreover, raw honey is a source of phytonutrients which fight cancer and kill harmful microbes.
Whole-wheat bread: 2 slices
Natural peanut butter: 1 tablespoon
Raw honey: 2 tablespoon
Directions: Take both slices of whole-wheat bread and toast them slightly. Spread the peanut butter and honey on one of them. Top with the other slice. Cut the sandwich into two (diagonally) and enjoy with your favourite fruit juice.
For the days when you feel like having a traditional spicy affair, Poha is a great option as it can be digested easily. Made of beaten rice, it contains very low amount of calories, and is also gluten-free and rich in carbohydrates and iron. Besides, it can keep you full for a long time and provide instant energy as well.
2 cups rice flakes
2 tablespoons oil
1/2 teaspoon black mustard seeds
3 tablespoons peanuts
1/2 cup minced onion (about 1 medium onion)
6 curry leaves
1 green chili, minced
1/2 teaspoon turmeric powder
Salt to taste
Wash the rice flakes and keep aside for draining. Heat oil in a pan and put the mustard seeds. When they start to splutter, put peanuts and fry. After they change their colour to light golden, add the onions, curry leaves and green chilli. Fry the onion till translucent, spray turmeric and salt and then add the beaten rice. Simmer the heat and fry for 3 minutes. Garnish as desired and serve.