Do you want to lose weight? So what can be done? So do you suggest that skipping food can help in reducing weight successfully? I don’t think so. To reduce or to achieve an ideal body weight, we need to munch or eat healthy nutritious food at regular intervals so that the body gets the fuel properly and to avoid being ageing. Hence with that note, having a proper breakfast is very essential for our good health. So lets us know what could be the 5 healthy breakfast recipes that can help us in losing weight.
The ingredients that we use, keeping a balance in the nutrients, the method of cooking that we opt and avoiding the intake of processed foods are what make a healthy breakfast. Hence below are the list of 5 healthy breakfast recipes for weight loss.
Let’s See 5 Healthy Breakfast Recipes For Weight Loss
1. Ragi Idli with Onion and Tomato Chutney
This protein rich, full of fibre and highly nutritious healthy breakfast recipes gives a good start for the day. It not only aids in weight loss by curbing appetite and keeping the stomach full for a long period of time but also controls diabetes, reduces cholesterol and improves bone strength.
Ingredients(Idli)
- Ragi Flour-1 ½ cup
- Udad dal-1/2 cup
- Fenugreek seeds-1/2 tsp.
- Salt to taste.
Ingredients (Chutney)
- Onion- 2 med.
- Tomatoes-2 med.
- Dhania jeera powder-1 tsp.
- Curry leaves-few
- Red chillies-2 to 3
- Tamarind pulp (optional) – 2 tsp.
- Oil-1 tsp.
- Salt to taste
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Method
For Idlis –
Soak Udad dal and fenugreek seeds for 2 to 3 hours. Prepare a fine paste in a grinder and add ragi flour to the batter. Add salt to taste. Keep this batter overnight and allow it to ferment overnight. After fermentation, pour a small portion of batter into the slightly greased idli moulds and allow it to steam. Soft and piping hot idlis are ready.
For Chutney –
Heat oil in a kadai. Add red chilies and curry leaves and sauté for few minutes. Add finely sliced onions and tomatoes and cook for few minutes till the onion slices become translucent. Add dhania jeera powder, salt and tamarind pulp. Mix well. Allow it to cool. Add the ingredients into the mixer and grind the chutney finely. Serve this chutney with idlis.
Nutritive Value for Ragi Idli with Chutney Per Serving
| Energy (Kcals) | 229 |
| Carbohydrates(gm) | 36.9 |
| Protein(gm) | 8.7 |
| Fat(gm) | 5.6 |
| Fibre(gm) | 8.2 |
2. Soya Paratha With Low Fat Yogurt
This protein enriched recipe is a boon for vegetarians and is high in fibre and is beneficial for strong bones and teeth and generally tones up the body. Such healthy breakfast recipes are absolute bang on in terms of nutrition and taste.
Ingredients For The Paratha
- Wheat flour-small cup
- Soya granules (soaked for 3 hrs- 25 gms. Boiled and kept aside after draining out water)
- Tomato sauce- 1 ½ tsp.
- Onion- 1 small
- Capsicum-1 small
- Oil- 1 tsp.
- Cheese, grated (optional) – ½ tsp.
- Salt to taste
- Water for kneading the wheat flour.
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Method
Knead the wheat flour with water into soft dough and keep aside. Heat oil in a kadai. Add finely chopped onion and sauté for few minutes. Now add finely chopped capsicum and cook for few minutes. Add the soya granules and mix well. Add salt, tomato sauce and grated cheese. Mix well. Remove from the gas and allow it to cool. Roll out two chapattis from the dough and keep aside. Take a table spoon of soya mixture and spread it evenly on one of the rotis. Now cover the paratha with another roti and seal the edges with a fork. Heat the tawa and place the paratha on the tawa. Keep on changing the sides of the paratha once it becomes golden brown in color. Once cooked from both the sides, transfer to a plate. Serve it with low-fat yogurt. A single medium sized paratha is sufficient and quite filling.
Nutritive Value of Soya Paratha With Yogurt Per Serving
| Energy (kcals) | 270 |
| Carbohydrates (gm) | 24.2 |
| Protein (gm) | 19.7 |
| Fat (gm) | 11.4 |
| Fibre (gm) | 4.7 |
3. Bread Pizza
This amazing and tasty breakfast is liked by everyone. The presence of low-fat complex carbohydrate i.e. corn also contains antioxidants and Vitamin C. Tangy to taste and healthy to eat, this food item becomes a must in our breakfast.
Ingredients For The Pizza
- Brown bread slices-2
- Corn kernels (boiled)-1/2 cup
- Onion- 1 small
- Tomato-1 small
- Red chili sauce-1 tsp.
- Mushrooms(washed and boiled)-3
- Oregano flakes-1/4 tsp.
- Red chili flakes-1/4 tsp.
- Butter-1/2 tsp
- Salt to taste.
Method
Cut the bread slices lengthwise. Heat butter in a vessel. Add finely chopped onion and mushrooms. Cook for a while. Now add finely chopped tomato. Mix well till the tomatoes become soft. Add salt, red chili sauce, chili flakes. Add the corn. Mix well till the mixture becomes dry. Now add oregano flakes. Allow it to cool. Place bread pieces on the plate. Take a spoonful of corn mixture and place on the bread pieces lengthwise. Preheat an oven to 200 degrees Celsius. Bake the bread pieces for 12 minutes or till the bread slices are crispy and brown. Serve hot.
Nutritive Value of Bread Pizza Per Serving
| Energy (kcals) | 192 |
| Carbohydrates (gm) | 35.45 |
| Protein (gm) | 6.8 |
| Fat (gm) | 3.1 |
| Fibre (gm) | 5.7 |
4. Wheat Veggie Wraps
This mouth watering but healthy breakfast is very filling thus allowing us to sustain till the mid-morning snack. I tend to add jowar flour into it as jowar has antioxidant properties, low glycemic index and is a good source of iron and vitamins B. It also consists of Variety of vegetables thus adding to our mineral and vitamin levels in our body. I even add a tablespoon of Mustard sauce thus giving it a spicy flavor.
Ingredients (For The Wraps)-
- 1/4 cup whole wheat flour
- 2 tbsp Jowar flour
- ½ tsp oil
- Salt to taste
Whole Wheat Flour For Rolling
Ingredients (For The Stuffing)
- ½ tsp. oil
- ½ cup grated cauliflower
- ¼ cup grated carrot
- ¼ cup grated cabbage
- ¼ cup boiled and grated potatoes.
- 1 tsp. chopped coriander
- ¼ tsp. chilli powder
- Salt to taste.
Method (For The Wrap)
Combine the flour, oil and salt together in a bowl and knead to make soft, smooth dough by adding just enough hot water. Knead the dough well and keep for ½ an hour. Knead again. Divide the dough into 2 equal portions and roll out each portion into medium sized rotis. Heat a non-stick pan and cook each roti till brown spots appear. Keep aside.
For The Stuffing
Heat the oil in a non-stick pan. Add cauliflower and carrots and sauté for 5 to 7 minutes or till it is cooked. Add cabbage, potatoes, coriander, chilli powder and salt for cook for 5 minutes. Divide the stuffing into 2 equal portions and keep aside.
Place a roti on a clean flat surface; spread a tsp of tomato ketchup. Place a blob of mustard sauce and a portion of the stuffing evenly over it. Roll it up tightly to make a wrap. Serve immediately.
Nutritive Value of Wheat Veggie Wrap Per Serving
| Energy (kcals) | 299.7 |
| Carbohydrates (gm) | 51.4 |
| Protein (gm) | 8.8 |
| Fat (gm) | 6.5 |
| Fibre (gm) | 6.37 |
5. Oats Pancake – One of the best Healthy Breakfast Recipes
Such healthy breakfast recipes helps to improve the satiety and increase the feeling of fullness. Oats contain a specific type of fibre called beta-glucan that helps in lowering bad cholesterol. Easy to prepare with addition of veggies, this breakfast scores a brownie point in terms of taste, colour and of course the nutrition.
Ingredients
- Oats flour- ½ cup
- Carrots – ¼ cup
- Finely chopped Spinach- ¼ cup
- Finely chopped green chillies- 1 tsp
- Finely chopped coriander- 1 tbsp
- Fruit salt- ¼ tsp
- Oil for greasing and cooking- 1 tsp.
Method
Combine all the ingredients except the fruit salt, along with ½ cup of water in a deep bowl and mix well to form a batter of dropping consistency. Now sprinkle fruit salt and 1 tsp water over the batter. When the bubbles form, mix gently. Heat a non stick tava and grease it using ¼ tsp oil. Pour a spoonful of batter on it and spread in a circular motion to make medium round. Cook using ¼ tsp oil turns light brown in colour from both the sides. Serve immediately with coriander chutney.
Nutritive Value of Oats Pancake Per Serving
| Energy (kcals) | 269.6 |
| Carbohydrates (gm) | 37.7 |
| Protein (gm) | 10.6 |
| Fat (gm) | 8.8 |
| Fibre (gm) | 6.0 |
Having a breakfast everyday is very beneficial for dieters. Apart from this, a glass of skimmed milk without sugar or a small cup of green tea again without sugar can complete the menu of a healthy breakfast. Healthy breakfast recipes helps us to feel refreshed and energetic rather than fat. Apart from the above, there are many varieties that can be incorporated in the healthy breakfast recipes. Hence, be creative and try to bring small variations in our regular breakfast items so that we can prepare a healthy breakfast.
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