The first meal of the day can help determine the course of your day interms of energy. Here are few breakfast ideas to make a switch to as the Summer season sets in.
There is a reason why breakfast is considered the most important meal of the day. This is the first opportunity in the day where the body gets its nutrients, protein, vitamins, and fibre. This in turn will keep you satiated and full for a longer duration. A good and healthy breakfast can also help to reduce unhealthy food cravings.
Fibre is an important aspect of a balanced diet and consuming it in the morning as it can help with better nutrient absorption. Oats are considered a healthy bowlful of fibre, nutrients, protein and vitamins. But, apart from oats, here few other breakfast options to switch to as we enter the Summer season.
5 High-Fibre Breakfast Ideas
- Moong Dal Chilla: Moong dal chilla is a savoury pancake made from ground moong dal (split yellow lentils). It’s high in fibre and protein. Soak moong dal for a few hours, grind it into a batter, and add chopped vegetables like onions, tomatoes, and spinach. Cook the batter on a non-stick pan with minimal oil until crispy. Serve with mint chutney or yoghurt.
- Ragi Idli: Ragi (finger millet) is a nutritious whole grain rich in fibre. Prepare idli batter by fermenting a mixture of ragi flour and urad dal (black lentils). Steam the batter in idli moulds to make soft and fluffy ragi idlis. Serve with coconut chutney or sambar.
- Vegetable Upma: Upma is a popular South Indian breakfast dish made from semolina (sooji) or broken wheat (dalia). To increase its fibre content, add a variety of finely chopped vegetables like carrots, peas, beans, and bell peppers while cooking. Season with mustard seeds, curry leaves, and turmeric for flavour. Serve hot with coconut chutney or pickle.
- Whole Grain Toast with Avocado and Vegetables: Choose whole grain bread, which is higher in fibre compared to refined bread. Toast the bread and top it with mashed avocado, sliced tomatoes, cucumber, and sprouts. Sprinkle some salt, pepper, and a squeeze of lemon juice for added flavour.
- Quinoa Breakfast Bowl: Quinoa is a versatile grain that can make a fiber-rich breakfast. Cook quinoa according to package instructions and let it cool. Mix it with your choice of fruits, such as diced apples, berries, or pomegranate seeds. Add a dollop of Greek yoghurt or drizzle with honey for sweetness.
Apart from these options, drink plenty of water throughout the day to support the digestion and absorption of fibre. These breakfast options provide a good amount of fibre, but it’s also important to incorporate fibre from other sources throughout the day, such as vegetables, legumes, and whole grains.