Who says breakfast has to be complicated? Here, we have rounded up 5 healthy, delicious and easy breakfast recipes, which can be prepared to kick-start your morning even when you are too busy.

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As we all know, breakfast is the most important meal of the day. It determines the energy levels of the entire day and that itself states its importance. Having a meal filled with all nutrients and a balanced one is of utmost importance for doctors, especially owing to the long working hours which require a lot of physical and mental effort. But as time can be a huge constraint to prepare a complicated breakfast filled with all nutrients, we bring to you five easy, quick and healthy breakfast recipes which can save you time and help you start your mornings in a healthy yet delicious way.

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Overnight breakfast oats

Early mornings can be difficult times with a lot of work juggling around and what better than a quick and healthy breakfast option which you can prepare before you go to bed?

Overnight oats are the best for a healthy and scrumptious breakfast as they require minimum ingredients, are power packed with nutrients and you need not be a chef to make them. They are absolutely easy to make and one can top them off with a variety of ingredients to make them tastier.

Ingredients (Makes 1 serving)

• 1/2 bowl of rolled oats
• 200 ml of milk or dairy-free milk
• 1 tablespoon chia seeds
• 1 tablespoon yoghurt
• 1/2 teaspoon maple syrup or honey
• Some chopped bananas/apples or any fruits you like
• 1/2 teaspoon cocoa powder (optional)
• Few unsalted nuts (optional)

Recipe

1. First, take a glass jar or a mixing bowl and mix all these ingredients together.
2. Give it a good stir and cover it up.
3. Store it overnight in the fridge and your favourite fruit toppings in the morning along with some nuts to go with the one you like them.

Health benefits

1. Oats are extremely gut-friendly and are a powerhouse of fibre, protein, antioxidants and vitamins.
2. Soaking the oats overnight breaks the starch down and reduces phytic acid. This makes it very easy to digest, and it is also safe for people with gluten sensitivity.
3. Oats also keep you full for a longer time, thus avoiding mid-time snacking.
4. Chia seeds are again a significant source of antioxidants and can also promote healthy weight loss.
5. Yoghurts are a significant source of protein, calcium, vitamins, and probiotics, which can enhance gut microbiota.

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Vegetable moong dal chilla

These are basically Indian-styled moong dal based pancakes which are a perfect option for a hot and healthy breakfast. These savoury pancakes are perfect in all senses as they are packed with nutrition at the same time delicious. If you have a busy day ahead of you, these can also be a great brunch or lunch option for your tiffin.

Ingredients (Makes 6-7 medium sizes chillas)

• 1 small-sized bowl of soaked moong dal (3-4 hours or overnight)
• A pinch of turmeric powder, cumin powder, red chilli powder and salt for taste
• 1 and 1/2 cups of water
• Some finely chopped coriander, onions, capsicum, and carrots
• Some boiled corn
• 1/2 cup of grated cottage cheese

Recipe

1. Wash the moong dal 3-4 times before soaking it and use fresh water to soak it for 3-4 hours or overnight.
2. Rinse it well and make a semi-thick paste in the mixer by mixing some water into it.
3. Add some salt to taste and also some coriander powder, cumin powder, and red chilli powder, and mix it well.
4. Heat a pan and make round pancakes, adding all the vegetables on the top along with the cottage cheese.
5. Cover it with a lid and let us cook for around 3-4 minutes until it turns slightly golden brown.

Health benefits

1. Moong dal helps enhances the functioning of the cholecystokinin hormone, which improves the metabolism and helps in keeping you full for a longer time.
2. Yellow moong dal is also rich in iron and phosphorus, which are good for heart health and for someone suffering from hypertension.
3. It also improves digestion and improved gut health.
4. Cottage cheese is a significant source of protein and all vegetables serve as a source of fibre and vitamins.

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Baked eggs with spinach and mushroom

Looking for a quick 10 minutes breakfast option. Then this one is for you. All you need are these 4-5 basic ingredients for this delicious and healthy breakfast dish.

Ingredients (Makes 1 serving )

• 1 egg
• 1 small sized bowl of finely chopped onions
• 1 medium-sized bowl of spinach and chopped mushrooms
• A pinch of salt and black pepper to taste
• 1 tablespoon of olive oil

Recipe

1. Preheat the oven to 375°F.
2. Heat the oil in an oven-proof skillet and add some chopped onions. Saute them till they turn golden brown.
3. Add the mushrooms and spinach and cook until soft and all the water has dried up and the mushrooms are lightly brown.
4. Add some salt and black pepper to taste.
5. Carefully break the egg, keeping the egg intact, and bake for about 10 minutes.
6. Make sure the egg white is cooked till fluffy but the yoke is still runny.
7. One can also add some dry or fresh herbs to enhance the taste.

Health benefits

1. A whole egg comprises a great bunch of nutrients, such as vitamin D, vitamin E, vitamin B6, and calcium.
2. Spinach is low in carbohydrates and can be a significant source of insoluble fibre, which can aid in digestion.
3. Mushrooms are a source of minerals and vitamins and have also been shown to have some anti-inflammatory effects, helping to improve the immune system.
4. Healthy toast with toppings.

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A simple toast with just butter and cheese can be very monotonous. How about we recommend some unique and amazing toppings which can add some life to your toast?

Peanut butter, banana and mixed seeds

Butter can be a dominant source of vitamins, proteins and fibre. Banana is a wonderful source of potassium and magnesium, which act as a natural muscle relaxant and a great aid in digestion too. Seeds are a powerhouse of nutrients and can enhance the taste and add some crispiness to the toast.

Pesto, roasted tomato and mozzarella cheese

Pesto can be an excellent source of antioxidants from basil, olive oil, and nuts if used as a small serving.

Tomatoes are low in calories and fat and supply you with a good dose of protein and fibre. Mozzarella is relatively low in fat and calories. This makes it a healthier cheese option compared to others. Mozzarella contains probiotics which can aid in digestion.

Peanut butter, apple, cinnamon and honey

Does two jobs, keeps blood sugar levels stable, and it also stabilises your energy levels, preventing the sugar spike crash that happens too often. Apple is a dominant source of dietary fibre, which helps to maintain good digestion.

Avocado and fried egg

They are a significant source of potassium, fibre, heart-healthy monounsaturated fat, and folate, while eggs provide protein and micronutrients like choline, B vitamins, and vitamin D.

Cream cheese, lemon zest and cucumber

Cucumbers are naturally low in calories, as well as protein and fat, which are two essential macronutrients. Lemon zest is high in antioxidants and that can help to boost the immune system.

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Broken wheat (Dalia) upma

A comforting, warm and healthy breakfast could be a great start to the morning. What better than it being tasty and nutritious too? This dalia upma could be a great start to your morning.

Ingredients

• 1 bowl of dalia (broken wheat)
• 1 teaspoon of oil
• 1/4 teaspoon of cumin seeds, asafoetida curry leaves and chopped green chillis
• 1/2 bowl of peanuts and cashew nuts
• 1/2 bowl of soaked green peas
• 1 bowl of mixed french beans and carrots
• 1/ bowl of chopped onions
• 1 pinch of salt to taste some turmeric and red masala

Recipe

1. Take a cooking pot and saute the dalia in some oil.
2. After it is light brown in colour, take it off the heat, and cool it down completely.
3. Take a pressure cooker and add the chillis, cumin seeds and curry leaves to the hot tempering oil along with the turmeric and asafoetida.
4. Add the peanuts and cashew nuts and stir them until golden brown.
5. Add the green peas and vegetables along with the salt and red masala and saute it for 2 minutes.
6. Add 2 cups of water and bring it to a boil.
7. Add the dalia to it and give it a good stir and cook it on high heat with two whistles of the pressure cooker.
8. Serve hot with some garnishing with coriander.

Health benefits

1. Broken wheat is rich in vitamins and minerals, including magnesium, potassium, and zinc and also a superb source of fibre which helps in digestion and it can also help regulate blood sugar levels.
2. Vegetables can also add to the fibre and vitamin content of this dish and, overall, can be a very healthy option.

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Disclaimer- The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of M3 India.

About the author of this article: Dr Ridima Surve is a practising dentist from Mumbai.