Whether it’s aloo paratha or idli-dosa or sabudana vada, there’s a reason most cultures have such an excess of breakfast options. Breakfast literally means “breaking” the state of “fasting” that our body has been in all night long when we sleep. So good, it tastes better.
The gap between dinner the night before and our first meal the next day is usually 9 to 12 hours. Since we are not actively eating within this window, our body uses the liver’s energy reserves to maintain itself.
So, the food you eat for breakfast plays the important role of replenishing your liver’s stores, as well as providing fresh fuel for your organs and muscles so that you can be as effective as you can.
According to nutritionist Amrita Kotak, your breakfast should contain carbohydrates, fat and protein because:

  1. Carbohydrates act as instant fuel for the body and replenish your liver’s energy stores.
  2. The protein balances blood sugar, which helps regulate cravings, appetite, and hunger for the rest of the day.
  3. The fat gives flavor, fullness and satiety to your meal.

Think of your body like a car – if you run it on a low fuel tank, you may have to compromise on features like air conditioning, so the fuel will last you until you run out of fuel. reach your destination. If you have a fully loaded tank, you will probably get much better performance.

3 simple recipes for a balanced breakfast to start the day off right:

1. Poha

Poha is a great source of vegetarian iron, and that last squeeze of lemon juice before eating ensures that iron is more easily absorbed by the body.

  1. 1/4 cup uncooked poha
  2. 1/4 cup crumbled tofu / paneer
  3. 1/4 cup sprouts (you can also use ready-made sprouts or sprout Moong beans at home)
  4. 1/4 cup finely chopped onion
  5. 1/2 inch of ginger, grated (or more to taste)
  6. Pinch of turmeric
  7. 1/2 teaspoon mustard seeds
  8. 5-6 curry leaves
  9. 1-2 green chillies to taste (optional)
  10. 2 teaspoons of oil
  11. Salt to taste
  12. Lemon to squeeze on
  13. Chopped cilantro for garnish

Also Read: 10 Tips To Make Your Meals Healthy

  1. Soak the poha for 15 minutes.
  2. Heat the oil into a pan over medium heat.
  3. When the oil is hot, add ingredients 4 to 8.
  4. When the onions become translucent, add the crumbled tofu and the sprouts. Cook for 2-3 minutes, as this will allow these foods to soak up the flavors.
  5. Strain the soaked poha and add it to the pan. You can add more turmeric if needed to adjust the color.
  6. Add salt to taste.
  7. Remove from the heat and when ready to serve, add a squeeze of lemon on top and garnish with cilantro.

2. Banana and oatmeal pancakes

A balanced meal in an easy-to-serve bowl. Add in foods that you might not like – nuts, seeds, etc. – because the combination of flavors dominates each individual ingredient.

  1. 1.5 cups oatmeal
  2. 2 large ripe bananas
  3. 1 egg
  4. 1 cup of milk
  5. 1 tablespoon of honey
  6. 1/2 teaspoon ground cinnamon (optional)
  7. 1 tsp of vanilla extract
  8. A pinch of salt
  9. Butter for cooking
  10. Optional supplements – cocoa powder, fruits, nuts


  1. Combine all ingredients except 9 and 10 in a blender.
  2. Add the additions, if necessary.
  3. If the consistency is too thick, you can use milk 1 tablespoon at a time to thin it out.
  4. Add the butter to a nonstick skillet.
  5. Pour in as much batter as needed for a single pancake.
  6. Once the pancake is cooked, add the ingredient of your choice.

3. Fruit and chia pudding

Chia seeds are a rich source of iron, as well as omega 3 fatty acids, nutrients difficult to find in a vegetarian diet.

  1. 200-250 ml of almond milk
  2. 2 tablespoons of chia seeds
  3. Fruits of your choice
  4. Raisins for more sweetness (according to taste)
  5. Optional flavors: vanilla essence (1-2 drops), kesar

1. Soak the chia seeds overnight in almond milk. If you are adding vanilla / kesar / sweetener, add it at this time. Refrigerate overnight.
2. When you are ready to eat the pudding, cut the fruit of your choice and add it to the pudding.