Importance of Healthy Indian Breakfast

!±8± Importance of Healthy Indian Breakfast

"Breakfast like a King, Lunch like a Prince and Dine like a Pauper" is a very famous proverb and is very true considering the fact that 25 percent of the day's calories should come from breakfast. Glucose is the main source of energy for brain and the continuous supply of glucose is required to improve concentration, mental performance, memory and mood. Research have shown that breakfast helps to replenish blood glucose levels in the brain.

Skipping breakfast often leads to poor concentration, irritability, low blood sugar levels and a high craving for food in mid morning or lunch. This results in overeating and weight gain. In fact it would be easier to control your weight by eating smaller meals and healthy snacks more frequently than skipping any meal.

In India, there are variety of breakfast items available which are nutritious and provide the required amount of energy to sustain throughout the day. Breakfast foods differ from region to region. Let us review some of the common breakfast items.

Idli and dosa - made from rice and pulse, it gives good amount of energy and proteins and if had with Vegetable sambar, it contributes to vitamins and minerals.

Upma - there are varieties of upma prepared, most of them with semolina which is energy rich. However Upma prepared with broken wheat and vegetables is very nutritious because of its fiber content.

Sandwiches - prepared with vegetables/shredded chicken and brown bread is a complete breakfast food containing all the vital nutrients and of course fibre. For those people who are looking to lose weight, cheese or mayonnaise should be avoided.

Bread omelet - is a high protein breakfast food and very much recommended especially for children, athletes and those who are looking to build muscles. However people with cholesterol or any heart problems should prepare the omelet only with egg white

Oats with milk and fruits - Oats is gaining lots of popularity these days owing to its high content of soluble fibre and its benefit in reducing cholesterol in the body. So oats with skimmed milk and fresh fruits are a very good option especially for those who are on a weight reduction diet.

Stuffed parathas - if prepared with less oil, parathas are very nutritious and an ideal breakfast item. The stuffing can be anything ranging from potatoes, radish, cauliflower, sprouted green gram(moong), paneer (prepared from skimmed milk) and so on.

Corn/Rice/Wheat flakes - Corn flakes are very popular breakfast item. Now a days you have variety of them available in the market which is fortified with calcium/Iron or Vitamins. It is very nutritious when taken with skimmed milk and fresh fruits.

Breakfast means Break the Fast. There is no better way to kick start your morning than to have a wholesome and nutritious breakfast. With lots of options available now, be creative and make your breakfast as interesting as possible so that you may never skip your breakfast again!

Importance of Healthy Indian Breakfast

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The Easiest Low-Calorie Breakfast Recipe - Lose Weight Healthily With Bean Sprouts

!±8± The Easiest Low-Calorie Breakfast Recipe - Lose Weight Healthily With Bean Sprouts

Are you trying hard to shed those extra pounds? Are you on a diet and fed up of eating foods that are low on calories and on taste as well? You might have come across several low-calorie recipes on various websites. Most of them, no doubt, are good and well-researched, but they are either time consuming or expensive to make.

Significance of Sprouts

When it comes to breakfast, you need something light and nutritious so that you can feel active throughout the day. And needless to say, nothing can be better than sprouted pulses. Research studies have shown that they contain more nutrients and lesser calories as compared to dried seeds. This is because there is a significant increase in the amount of vitamins, proteins, and minerals present in the seeds during the sprouting process. Also, their carbohydrate and calorie content substantially decreases and the water content significantly increases when they germinate.

In short, sprouts are a great, inexpensive source of essential enzymes, minerals and vitamins. They also contain all the nutrients that are usually found in fruits and vegetables. In fact, eating sprouted pulses is the safest way to get the nutritional advantage without the risk of ingesting harmful pesticides and insecticides that are generally found on fruits and vegetables.

Recipe for Bean Sprouts

Among all the sprouted foods, beans are the most nutritious one and have the least number of calories. They make a great breakfast that is healthy, delicious, low on calories and fat, and easy to prepare. Here is the recipe for the same:

Ingredients:

- Green 'Moong' beans - 1 teacup
- Water

Preparation Method:

- Wash the 'Moong' well under running water.

- Soak in water for at least 4 hours and drain the water and keep aside the soaked beans for 5 minutes.

- Keep them covered with a piece of cloth for 5 to 6 hours. And then, place this jar in the refrigerator overnight.

- Next day, wash thoroughly, drain and again repeat the procedure. Place in the refrigerator overnight.

- On the third day, sprinkle some water on the beans. Now they are ready to use. Store them in refrigerator until required for use.

- Once the 'moong' sprouts are prepared, they can be stored in the refrigerator and used every day for breakfast for 1-2 weeks.

- When serving them for breakfast, bring them to room temperature, mix them with chopped tomatoes, onions, cabbage, and pomegranate seeds (If available), add a little salt and spices, and garnish with coriander leaves.

Health Information:

Each cup of bean sprouts contains the following:
- Calories: 167
- Protein: 12g
- Carbohydrates: 28g
- Fats: 0.6g
- Other Nutrients: Vitamin A,B,C

The Easiest Low-Calorie Breakfast Recipe - Lose Weight Healthily With Bean Sprouts

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