Healthy Breakfast Recipes

OATS AND QUINOA MASALA UPMA 335 Kcal with 19 g of Protein Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 1 tsp Ghee 3 Cashew nut 1/2 tsp Cumin seeds 1 tsp Chopped onion 1 tsp Chopped chilli 1 tsp Ginger garlic paste 2 tsp Chopped tomato 1/2 cup Fresh/frozen green peas /any veg of choice Spice mix – 1 tsp chilli powder, 1 pinch turmeric powder, 1 tsp garam masala (optional 1 tsp nutritional yeast) 25 grams Oats 30 grams Quinoa (I used tricolour quinoa from @pinkharvestfarms – use code PHFXAATHIRA at checkout for a 10% discount) 2 cups Water Salt to taste To blend into a fine puree 45 grams tofu /paneer 1.5 tsp peanut butter To garnish 1 tsp Chopped coriander 1 tsp Hemp seed trail mix Method Method: Splutter cumin seeds in ghee, and add cashew nuts. Fry till golden. Add in chopped onion, chilli, ginger garlic paste, tomato, peas and spice mixture. Saute until raw flavour goes. Cook with a few tbsp water and a little salt. Add in oats, quinoa, tofu paste and the remaining water. Cover and cook for 20 minutes. (You can add pre-cooked quinoa and soaked oats to save time). Season with salt, a pinch of sugar, and optionally add some Maggi masala/half a veg stock cube. Garnish with chopped coriander, seed trail mix, and serve hot with some Greek yoghurt for a little extra protein and of course, gut love!

BLUEBERRY BLISS CHIA PUDDING 260 KCal Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 3/4 tsp @cosmixwellness Bring Me Bliss (use code AATHIRA) 1 glass Almond/oat/regular milk 2 tbsp Chia seeds 1 tsp Peanut butter a handful Blueberries Method Method: For the cutlets – Mix together equal parts of sprouted green mung, sprouted black chana and green peas (I used half a cup each). Steam or microwave for 5 minutes. 3. Crumble in half a block of paneer (or tofu), and steam for another 30 seconds. Blitz in the mixie to form a coarse mixture. Mix with a handful of chopped coriander, a teaspoon of chopped green chilli, a teaspoon of chopped garlic, chilli powder, Chaat masala and salt. Shape into patties and shallow fry with very little oil (or use the air-fryer). For the Avocado Sauce – Blend half an avocado, a tablespoon of garlic, a tablespoon of olive oil and some salt to form a smooth sauce. Squeeze on some lemon juice and you’re all set!

HOMEMADE GOCHUJANG, SPINACH AND EGG WRAP 334 KCal with 18 g of Protein Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 2 eggs Handful of spinach leaves Salt to taste 1 wholewheat roti or paratha For the Gochujang 1 small onion or 7-8 shallots 5-6 cloves of garlic 1/2 inch piece of ginger 7-8 dry red chillies (I used a mix of fresh and dry) 1/3 cup water 2 tsp peanut butter 1 tsp toasted crushed white sesame seeds 1 tsp soy sauce Salt to taste 1-2 tsp honey 1 tsp miso paste (optional) 2 tsp olive oil Method Method: Blend together shallots, ginger, garlic and chilli with water to form a fine paste. Cook this out until the water starts to evaporate, then add the olive oil. Fry this for a bit and then add in peanut butter, sesame powder, soy sauce, salt and honey. Optionally you can add some miso paste for the fermented soy flavour (didn’t have miso with me). Completely cook it out and keep aside. Scramble the eggs in the same pan with some spinach leaves, salt and 1.5 tsp of Gochujang. Serve on top of whole wheat roti /paratha!

BUNGEO-PPANG PANCAKES 405 Kcal with 20 g of Protein List of Ingredients 2tsp cooked red kidney beans or rajma 1.5 tsp coconut sugar or jaggery 1 tps cocoa powder 1tsp peanut butter For the batter 30g oats 30g paneer 45g Greek yoghurt or curd 1/3 cup milk of choice Few drops of Vanilla essence 1tsp honey 1pinch baking soda Ghee to brush the pan Method Method: For the filling, blend together cooked rajma and cocoa powder. Cook this with the coconut sugar and peanut butter until it thickens. Set aside Blend together all ingredients for the batter to form a smooth mix Brush a non stick pan with some ghee, pour a little batter, add a spoonful of the chocolatey bean filling, cover with more batter and cook on a low flame. Flip it over gently – wait until it’s fully cooked otherwise it can break. Once brown on brown sides, serve up with a drizzle of honey Enjoyyyyyy while it’s HOT! ❤️😋

SCHEZWAN SPINACH PANEER DOSA 269 KCal per dosa List of Ingredients 1 packet @thebetterflour instant dosa mix 375ml water 1 tps curd Few drops sesame/olive oil For the paneer filling 50 gram grated paneer 2-3 tps assorted chopped bell peppers 1-2 tsp schezwan sauce (will drop recipe soon!) 1tsp Greek yoghurt 1tsp cream cheese (optional) Salt to taste Method Method: Mix together the dosa mix with water, curd and set aside for 10 mins Make the paneer filling by mixing together all ingredients mentioned. Pour a ladle of the batter onto a non stick greased pan and make the dosa Sprinkle some sesame/olive oil all over Once the dos begins to brown, spread some of the paneer mixture all over. Fold in half and remove from the pan Slice it up and serve with your favourite Chutney or some spicy Greek Yoghurt like I did. Enjoy! ❤️

LOADED CHICKEN BULGOGI BOWL Ingredients (makes 1 large/2 medium servings) Boneless Thighs or firm Tofu 100gms Sliced Mushroom 50gms Sliced Carrot 50gms Sliced Onion 1/2 Soya Sauce 2tsp Buy On Apps Get It Apps Now Easy Order Food Play Store Apps Store HIGH PROTEIN YACHAEJEON – KOREAN VEG PANCAKES 406 KCal with 21 g of Protein for 3 Pancakes 406 KCal with 21 g of Protein for 3 Pancakes 1 big bowl of shredded/grated veg of your choice – I used 50 g each of carrot, beans, cabbage, spinach, sweet corn 1 Big Bowl Onion, chopped 1/2 Green chilli, chooped 3-4 Handful of coriander leaves chopped – Grated Tofu/Paneer 50g Corn Flour 1.5 tbsp Baking powder 1.5 tsp Gochujang (recipe in my feed) 1 heated tbs Salt and water As Required Olive oil for brushing the pan – Method Coming all ingredients except the olive oil. Bring it together to form a really thick batter – honestly it doesn’t need to be in the form of a batter, it should be the right consistency to spread on a pan without it falling apart. Brush a non stick pan with some oil. Spread a ladleful (or more – you can be adventurous) of the mixture and let it cook. You can cover it if it’s too thick Sprinkle some more oil, and flip it over once it’s brown on crispy on the other side. Once both sides are cooked through and brown and crispy, serve immediately smeared with your favourite chilli sauce or oil. DIG IN while watching your Favourite KDrama