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Nutrition
Quick Breakfast Ideas For All-Day Energy At Work
Consider adding these Nutritionist-approved delicious breakfasts to your diet for better metabolism and higher energy levels.
Are you relying on multiple espressos to keep you going through the morning, or an energy drink to tide you over an afternoon slump? If the answer is yes, then the type of food you eat in the morning might be to blame.
Breakfast sets the tone for the rest of the day for most people. A healthy breakfast for all-day energy at work can do wonders for your performance and focus at work. Luckily for us, most of our kitchens are stocked with wholesome grains and vegetables. A balanced breakfast will minimise fatigue and keep you going throughout your day. If you often feel foggy or tired in the office, a healthy breakfast can make all the difference in providing the energy you need to get through the day.
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We got in touch with Chennai-based, internationally acclaimed sports nutritionist, Shiny Surendran for her recommendations on breakfasts that boost energy levels and provide sustenance for the day. Here are some of her recommended recipes:
Related story: The Viral Breakfasts You Need To Try
Healthy Breakfast Recipes
1. Paneer Vegetable Cutlet
Ingredients list
- 1 cup poha (you can use white/red rice flakes)
- 2 boiled potatoes
- 100 gm paneer (grated)
- 1/4 cup carrot (grated)
- 2 tbsp beans
- 2 tbsp beetroot
- 2 tsp besan flour/rice flour
- 2 tbsp oat flakes or bread crumbs
- 1/2 tsp black pepper
- 1/2 tsp garam masala
- 1 tsp chaat masala
- 1/2 tsp chilli powder
- 1/2 inch ginger (grated)
- 2 green chillies (finely chopped)
- 2 tsp lemon juice
- 2 sprig coriander leaves (finely chopped)
- 2 tbsp oil
- Salt as required
Preparation
Step 1 :
Soak poha in water for 1 hour, then drain the water.
Step 2 :
Add the boiled potato (mashed) with the poha, grated paneer, carrot, beans, beetroot, besan flour, oat flakes, pepper, garam masala, chat masala, chilli powder, ginger, green chillies, lemon juice, coriander leaves, and salt.
Step 3 :
Mix everything together.
Step 4 :
Prepare little cutlets from the mixture.
Step 5 :
Grease the pan with oil, add the tikki and fry it on both sides.
Related story: Roasted Almond Butter And Honey Oats Breakfast Bar
2. Rajma Cutlet Recipe
Ingredients list
- 1 cup rajma (soaked and cooked, boiled)
- 2 potatoes
- 1 tsp red chilli powder
- 1/2 tsp garam masala
- 1/2 tsp fennel powder
- 2 tbsp besan flour/rice flour
- 2 tbsp peanuts
- 1/3 cup bread crumbs/oats
- 1/2 cup poha
Preparation
Step 1 :
Soak poha in water, drain and squeeze it.
Step 2 :
Add mashed potato, bread crumbs/oats with 2 tbsp besan flour/rice flour.
Step 3 :
Add the other ingredients.
Step 4 :
Prepare little cutlets.
Step 5 :
Grease the pan, add the cutlets and fry them.
Related story: Banana And Oatmeal Pancakes
3. Sprouted Moong Dal Cutlets
Ingredients list
- 1 cup moong dal sprouts
- 2 tsp flaxseed
- 1/3 cup yoghurt
- 1 cup potatoes (2 mashed potatoes)
- 2 tbsp chickpea flour
- 1 tbsp ginger garlic paste
- 1 tbsp cilantro
- 1 tbsp mint leaves
- 1 tsp red chilli powder
- 1 tsp amchur powder
- 2 tbsp peanuts
- 2 tsp pumpkin seeds
- Salt as per taste
- Oil for frying
Preparation
Step 1 :
Prepare green moong dal sprouts. Steam the sprouts for better digestion.
Step 2 :
Add the mashed potato, flaxseed powder, yoghurt, chickpea flour, pumpkin seeds, crushed peanuts, ginger garlic paste, cilantro, mint leaves, red chilli powder, amchur powder, and salt.
Step 3 :
Smear the pan with oil, place the cutlets and fry them.
Related story: Chana Dal Sundel
4. Ragi Banana Smoothie
Ingredients list
- 2 tbsp sprouted ragi flour
- 1 banana
- 200 ml Almond milk/regular milk/coconut milk/soy milk
- 2 dates
- 1 Fig
- 1 tsp raisins
- 1 tsp flaxseed powder
- 1 tsp soaked chia seeds
- 1 tsp pumpkin seeds
Preparation
Step 1 :
Add 2 tbsp of ragi flour in water, and cook the ragi flour until it thickens. Add milk of your choice.
Step 2 :
Cool the above mixture. Blend it with the banana, dates, fig, raisins, flaxseed powder, and chia seeds.
Step 3 :
Mix together and sprinkle pumpkin seeds on top.
Related story: Ragi malt With Buttermilk
5. Aliv Seed Smoothie
Ingredients list
- 2 tbsp Aliv seeds (soaked in water)
- 1 cup makhana
- 1/2 cup fresh coconut
- 1 fruit of your choice
- 2 dates
- A pinch cardamom
- A pinch of raisins
- 200 ml nut milk
Preparation
Step 1 :
Soak Aliv seeds in water for 2 to 4 hours.
Step 2 :
Dry roast makhana in 1 tbsp of ghee. Dry roast fresh coconut.
Step 3 :
Choose a fruit of your choice (apple /pear /pomegranate/strawberries).
Step 4 :
Add the soaked Aliv seeds, makhana, coconut, fruit, cardamom, raisins, nut milk, and dates.
Step 5 :
Blend together and prepare a shake.
Related story: Dry Fruit Laddoo or Granola Bar
6. Nut milk smoothie
Ingredients list
- 200 ml almond milk
- 1 tbsp peanut butter/cashew butter
- 1 fruit (banana /apple/pear/pomegranate)
Preparation
Step 1 :
Blend all the ingredients together and prepare a smoothie.
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