7 Healthy Breakfast Options for the Busy Individual

7^th April is observed as World Health Day, and the focus this year is on safe food. Safety of food can be of two kinds – one is keeping food safe from contamination and germs, through proper cooking and preservation, while the other is regarding minimizing synthetic modification of food from its natural source.

As the world gets smaller and people busier, time has become a valuable commodity, and the first casualty of a time crunch is usually a person’s health, which is actually his true wealth! This lack of time has resulted in a slew of ‘ready to eat’ or ‘instant’ foods, which are laden with preservatives.

For most people, the busiest time of the day is the morning before they set out for work or school, and hence breakfast is the meal that suffers the most. Ironically, it is also the most important meal of the day! This explains the large range of instant breakfasts available today, which aren’t necessarily in tune with what our bodies need. So, this World Health Day, let’s try and improve our breakfast habits with quick, yet nutritious breakfast options, made with authentic, safe and unadulterated ingredients.

1.    Banana Walnut Oatmeal

Source

• 1 banana sliced
• ¼ cup oats
• Milk
• Sweetener of choice
• 2 tbsp chopped walnuts
• 1 tbsp chopped dates

Cook oats according to package instructions. Add milk and sweetener as required. Stir in the banana, dates and walnuts. The oats and walnuts will keep you full, and the banana will give you energy for the day.

2.    Peanut Butter Banana Smoothie

Source

• 1 banana
• 2 tbsp creamy peanut butter
• 1 cup milk
• Sweetener of choice
• ½ tsp cinnamon

This one’s for a really busy day! Blend all the ingredients together and pour into a tall glass. Freeze the banana for a ‘slushier’ effect. Peanut butter has healthy fats and cinnamon gives the smoothie an extra zing; top with pieces of chopped chocolate for a treat!

   

3. Masala Scrambled Eggs

Source

• 2 eggs
•  ¼ onion, chopped
•  ½ cup chopped vegetables – capsicum, mushrooms, spinach
• Pinch of black pepper
• Salt to taste

Sauté the vegetables in a frying pan and beat the eggs in a bowl. Pour the egg mix on the vegetables and keep stir frying till completely scrambled and cooked. Add seasoning. Serve with toast or in a chapathi like a roll. This is a good filling breakfast that’ll keep you running till lunchtime!

4.    Cheese and Vegetable Grilled Sandwich

Source

• 2 slices of whole wheat bread
• ¼ cup grated low fat cheese
• Sliced cucumber and tomato
• 4-6 Black peppercorns, crushed
• Pinch of oregano

Scatter half the cheese over one slice of bread and arrange the vegetable slices on top. Sprinkle the oregano and pepper, top with remaining cheese followed by bread and grill. Serve right away with tomato ketchup. A delicious breakfast that’s also a hit with the kids!

5.    Fruit Yogurt

Source

• 1 cup low fat yogurt
• ½ cup chopped soft fruit – mango, peach, banana
• 2 tbsp sliced almonds, toasted
• Honey

Take a tall glass and layer half the yogurt on the bottom. Top with half the fruit and 1 tbsp almonds. Repeat all the three layers again, drizzle some honey and serve with a long handled spoon. A perfect breakfast for summers, this is almost a dessert! The soft fruit goes great with the crunch of the almonds.

6.    Nut and Vegetable Upma

Source

• ½ cup dry roasted semolina
• ¼ onion, chopped
• ¼ tsp mustard seeds
• ½ cup chopped vegetables – carrots, beans, peas
•  2 tbsp halved cashew nuts
• 1 tsp ghee

Temper mustard seeds in ghee, and sauté the onions and cashew nuts followed by the vegetables. Pour 1 cup water with salt and bring to a boil. Lower the heat, cover and cook for a few minutes till all the water has been absorbed. Serve with tomato sauce or chutney. The cashew nuts add a nice crunch and contribute to the satiety of the meal.

7.    Whole wheat Banana Pancakes

Source

• 1 cup whole wheat flour
• 3 tsp brown sugar
• 1 tsp baking powder
• ¼ tsp cinnamon
• 1 egg
• 130 ml milk
•  ½ cup mashed banana

Mix all the dry ingredients, make a hole in the center and break the egg in it. Add the banana and slowly pour the milk and whisk to form a smooth batter. Pour a ladleful of batter on a griddle and cook on a low flame till bubbles appear. Flip and cook on the other side. Serve pancakes stacked with honey or maple syrup drizzled over. This is a quick breakfast for weekdays and a favorite with the kids!

With so many quick and easy options like these, there aren’t any more excuses for not having a nutritious breakfast in the mornings! Just be sure to use the very best ingredients for food – your health and your taste buds will thank you!

Which of these options did you like the most? Have you tried any of them before?