Wake Up to a Healthy Start

Why do we need breakfast? At night, when we sleep, our body rests but the brain doesn’t. It continues to use energy (glucose) from body stores. So, when we wake up in the morning, our body needs to recover from a ‘fasting’ state. If you don’t supply energy, it might not function properly. Besides, breakfast helps to replenish blood glucose levels, which is important since the brain itself has no reserves of glucose, its main energy source, and must constantly be replenished. We bring you some power-packed breakfast ideas for all age groups.

For your toddler

Banana pancake: Combine 50 gm flour, 70 ml milk, 20 gm actor sugar, 5 gm baking powder, and 1 egg. Whisk all the ingredients together. It will become a batter. Now sieve it into another bowl to avoid lumps. Heat a nonstick pan. Pour one ladle of batter on a slow flame. Cut thin slices of one banana and keep them ready. Add the slices of banana to it before turning it to the other side. After a minute, flip it around for another minute. Cook until the pancakes are golden brown on both sides. Serve hot with some honey.

Why this works Banana contains three natural sugars – sucrose, fructose and glucose – combined with an extra-large dose of fibre, so it gives an instant boost along with sustained and substantial energy.

For your teenager

Crepes with corn and asparagus: Make a thin batter with 100 gm wheat flour, 1 egg, 1 tsp olive oil, and water as required. Add 2 tsp olive oil to a nonstick pan. Add 10 gm chopped garlic, 100 gm blanched asparagus, and 30 gm steamed corn. Cook for 5 minutes, then add 20 ml cream and 30 gm grated cheddar cheese. Keep aside. Cook thin crepes from the batter on a greased pan and stuff with the corn and asparagus mixture.

Why this works A good combination of complex carbohydrates, protein, and fibre, this is a delicious change from the regular breakfasts that we mostly eat

For adults

Palak thepla: In a bowl, combine 200 gm raw shredded palak, 50 gm whole wheat flour, 10 gm green chili, 1/8 teaspoon of turmeric, 1/4 teaspoon of red chilli powder, 20 gm chopped garlic, 1 gm asafoetida, and salt to taste. Knead well with sufficient water. Divide the dough into equal portions and roll them into thin theplas. Cook them on a nonstick pan with the help of oil.

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Why this works Spinach delivers thylakoids (green leaf membranes), which help control cravings. Plus, it has good amounts of vitamin K, calcium, and magnesium, all three bone health supportive nutrients.

Buckwheat pav: Preheat the oven to 180 degrees Celsius. Mix 100 gm buckwheat flour, 50 gm whole wheat flour, 3 gm yeast, and 5 gm salt together. Add water and 30 ml olive oil to it, and knead into a dough. Now make rolls of the dough, 20 gm each, and let them rest for 30 minutes. Spray water on the buns before you keep them in the oven. Now bake them for 15 minutes at 180 degrees Celsius. Serve hot after stuffing hash brown patties.

Hash brown Pattie recipe: Mash 1 boiled potato or sweet potato, 10 gm onion, 10 ml oil, a pinch of nutmeg, and 10 gm parsley. Cook sliced onions with 1 tsp oil and butter, add the potato mixture, make a patty of the same, and shallow fry it on a nonstick pan. Why this works This tasty breakfast is gluten free, high in protein and fibre, and very satisfying. Besides, buckwheat also helps improve circulation, lower blood cholesterol, and control blood glucose levels

Kavita Devgan is an eminent nutritionist, and weight management consultant who propagates practical, effective, and delicious ways to achieve a healthy lifestyle.

Healthy quick fixes

• Soaked and boiled black chana with chopped vegetables and a glass of fresh juice.
• Any leftover sabzi (or fresh vegetable) toaster sandwich with one glass of milk and an orange.
• Boiled egg with toast and papaya.
• 2 grated fresh amla with honey, 5 soaked almonds with steamed sprouts.
• Spinach besan cheela with lemony boiled aloo chaat. Have with green chutney.
• Chapati roll (with paneer, cucumber, and mint chutney).

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