5 Healthy Breakfast Recipes for Nutritious Mornings

Recipes and photography by Kaveri Jain

Breaking the fast after a long night’s sleep: without a doubt, breakfast is the most important meal of the day. But all breakfasts are not equal. Endless cups of tea or coffee, or a sugary doughnut or even a whole-wheat sandwich are not going to benefit you in any way. An adequate breakfast that provides the right mix of protein, carbohydrate, calcium and dietary fibre is needed to give your body the required jumpstart for the day.

The festive season has just begun, with beautiful lights, late-night parties, lots of shopping and of course yummy food! A healthy breakfast is the best way to get over that hangover and balance out those festive indulgences. Try these.

BREAKFAST SALAD

EGGS 2.jpg

Ingredients (serves 4)

200 grams baby spinach (or any salad leaves of choice)
1 avocado, diced
80 grams fresh blueberries
80 grams cooked quinoa
50 grams toasted pumpkin seeds
4 eggs
1 tablespoon butter
2 teaspoon organic honey
60 grams apple cider vinegar
Salt to taste

Instructions

  1. Whisk together the honey, apple cider and salt. Keep aside.
  2. Toss the spinach, avocado, blueberries, quinoa and pumpkin seeds in a large bowl. Keep aside.
  3. Heat a pan, add some butter and fry the eggs.
  4. Divide the salad between 4 small bowls. Top with an egg each and finally drizzle the dressing and serve immediately.

 

QUINOA PORRIDGE WITH FIGS AND MAPLE SYRUP

FIGS 2.jpg

Ingredients (serves 4)

100 grams quinoa (uncooked)
50 grams instant oats
4 cardamom pods
300 ml almond milk (any milk of your choice)
1 fresh fig , sliced
1 tsp butter
1 tsp brown sugar
4 tsp maple syrup

Instructions

  1. In a saucepan put the quinoa , oats and cardamom along with 200 ml water and 150 ml almond milk . Let it boil and then gently simmer for 10-15 minutes. Keep stirring. Pour in the remaining milk and cook till creamy.
  2. In the meantime, heat a small pan and toss in the butter and figs. Add the brown sugar and let it caramelise for a minute. Keep aside.
  3. Divide the porridge into four small bowels or jars. In case you want to serve it cold, then keep it to chill in the fridge. Or else serve it warm, top with the warm figs and spoon some maple syrup.

 

ZUCCHINI AND CHEESE BAKE

PIE THING 2.jpg

Ingredients (serves 4)

8 eggs
150 grams cottage cheese
200 grams of zucchini (grated and liquid squeezed)
100 grams feta cheese
1 green onion chopped
1 tablespoon parsley chopped
Salt and pepper to taste

Instructions

  1. Preheat the oven to 190˚C.
  2. Beat the eggs, mix all the ingredients and place the mixture in a greased 6×10” or 8×8” baking dish.
  3. Bake for 20-25 minutes or till the top starts browning. Serve immediately.

 

AVOCADO AND EGGS

AVOCADO 2.jpg

Ingredients (serves 1)

1 ripe avocado
2 eggs
25 grams shredded mozzarella
Butter to cook
Salt pepper to taste
Chilli flakes (optional)
Herbs and parmesan cheese for topping

Instructions

  1. Prepare avocado first by halving and pitting. Removing the skin is optional. Scoop out some of the flesh, leaving a 1-cm thick edge around. Season with salt and set aside.
  2. Lightly whisk the eggs. Melt the butter over low-medium heat in a pan. As it begins to bubble, add the eggs and stir them around until just starting to cook through. Once they’ve set to an almost custard-like consistency, remove from heat and quickly add the cheese folding it through the eggs until the cheese has melted
  3. Spoon the mixture into the prepared avocado halves.
  4. Top with, herbs, pepper, chilli and grated parmesan. Serve immediately.

 

BANANA PANCAKES

PANCAKES 1.jpg

Ingredients (serves 4)

2 bananas
4 eggs
¼ teaspoon baking powder
60 grams flour
Butter to cook

Instructions

  1. Peel the banana and break it up into several big chunks in a bowl. Use a dinner fork to thoroughly mash it. Add ¼ teaspoon of baking powder for fluffier, lighter pancakes.
  2. Whisk the eggs together well. Pour the eggs over the banana and stir until the eggs are completely combined. Now add the flour and combine gently.
  3. Melt a little butter in pan to prevent sticking. Drop roughly 2 tablespoons of batter in; it should sizzle immediately.
  4. Cook for a minute, until the bottoms look browned when you lift a corner. The edges should also look set. Then flip the pancakes very gently. Cook for another minute or so.
  5. Transfer the cooked pancakes to a serving plate and continue cooking the rest of the batter. Keep the finished pancakes warm in the oven if cooking more than a single batch.
  6. These pancakes are best when eaten fresh off the pan and still warm. Serve with maple syrup, honey, jam, or berries of your choice.

First published in the October 2017 issue of eShe magazine. Read it for free here.