Breakfast is a very important meal in a day, which we should not skip. To start a day healthy, make sure you are having more protein in your breakfast. Let’s go into the recipe which makes your day starter feel healthier, feel fuller, and easy to prepare, which doesn’t consume much time.
First, let’s discuss the high amount of protein content in our foods which are available handy
We all know that Soya is one of the high protein foods available in the market. It is available as Dried Soya, Soya Chunks, Soya keema or we can make soya milk from the dried soya beans.
We all know that both soya and paneer have enough amount of protein that we require.
Just toss some chopped onions and tomatoes with grated paneer or some finely chopped soya chunks, then add some salt and chili powder.
Take two slices of multigrain bread spread this mixture on the slice of bread and make a sandwich.
This is one of the easiest and healthiest recipe you can have it in the morning.
It makes you feel fuller for a longer time.
Soya sandwich Nutritive Value
2 pieces of Soya sandwich gives you 321cal
Protein – 15gm
Carbs – 58 gm
Fats – 2.5 gm
Fiber – 12.6gm
Paneer Sandwich Nutritive Value
1 sandwich gives you 364cal
Protein – 12gm
Carbs – 35gm
Fats – 15gm
Fiber – 6gm
Peanut Butter with multigrain Bread
Take a spoon full of peanut butter spread evenly on a slice of bread, add slices of banana (optional), and close with another bread slice.
Peanut butter is full of healthy fats and high protein.
2 slices of Multigrain Bread with a spoon full of peanut butter gives you 468cal
Protein – 25gm
Fats – 18gm
Fiber – 9.5gm
Spinach and Mushroom Omelet
Eggs are the best and cheapest protein available easily in the market.
Beat 2 eggs, whisk well add some chopped spinach and mushroom with salt and pepper according to your taste.
Apply some olive oil on a hot pan and pour the mixture, put it on low flame, and cook well. Flip it slowly and cook on another side.
If you want more protein to add more egg whites.
Its Nutritive Value
It gives you 230cal
Protein – 16gm
Carbs – 6gm
Fats – 17gm
Fiber – 0.8 gm
Gram flour Dosa
Take 3 spoons full of gram flour add chopped onions, green chilies, and salt. Add some water to the mixture until it comes to the pancake batter consistency.
Spread olive oil on hot dosa pan pours the required batter and spread it evenly.
Its Nutritional value
2 medium size of this dosa gives you 170cal
Protein – 8gm
Soak equal quantities of pulses like Bengal gram, black gram, Green gram, Toor Dal (mix all grains in one cup) with one cup of rice and half a cup of rice flakes (poha). Soak some cumin and red chilies along with dal for at least 5-6 hrs.
Grind it all together and make a fine paste. It doesn’t need any fermentation. Add some salt and required water.
You can also add a fist full of cleaned Moringa leaves and curry leaves.
Heat a non-stick pan and apply some oil and pour the batter and make dosa. Flip it slowly and heat the other side
This is one of the tastiest and healthiest dosa.
Its Nutritional Value
2 medium-size dosa gives you 300cal
Protein – 11gm
Carbs – 35gm
Fats – 10gm
Along with all these recipes, chicken breast is one of the highest protein sources. One skinless sautéed chicken breast gives you 230cal.
Protein – 49gm
Carbs – 0gm
These are the high protein breakfast ideas for you to try for your school-going kids and as a quick breakfast for your office with a touch of taste.
What is a low-fat diet?
A low-fat diet is reducing the intake of bad fat from your diet. Not all low-fat diets are the same and the major rule is that including healthy fat in your diet and eliminate the bad fat. Some healthy fats contain Vitamins Like A, E, D, and K. Whereas Omega 3 and Omega 6 fatty acids help to get healthy skin and hair.
How this works
Even though fat is one of the essential macronutrients to our body, but limiting fat content in food is the only option.
This low-fat diet works well along with healthy fats, healthy carbohydrates, and high protein food in your diet
This diet helps you to cut insulin levels and helps the body to use stored fat.
If you are on a Low-fat diet for a week, you will cut 750 calories of fat approximately. That means you will lose up to 89gm of fat per week.
Why fats are important to us
Fat stored under the skin helps in regulating the body temperature in extreme cold and hot.
Fat helps us to protect our internal Organs like Kidneys, liver, etc
They are the second energy producers in our body when carbohydrates are not available.
1gm of fat produces 8 calories of energy.
Fats make you feel fuller for a longer period because it stays in our body for a long duration.
They also help us for the absorption of Vitamins A, D, E, and K. Because these are the Fat-soluble Vitamins. So without fat, our body cannot absorb these Vitamins.
Who has to follow Low-fat Diet?
For those who are obese, that means BMI is more than30
People with high blood cholesterol, cardiac problems, and diabetics.
Rules to follow and understanding Fats
Avoid the intake of transfat, Transfat contains in the foods like Bakery products, pizza, pastries, Junk food, samosa, and any other deep-fried food, because they reheat the oil multiple times. It increases the risk of LDL which is bad cholesterol.
Whereas, saturated fat contains in milk, butter, ghee, and cheese. Even though you take skimmed milk it contains a minimal amount of saturated fat. They are also present in meat and beef. Saturated0 fats can increase the HDL and LDL levels that are both good and bad cholesterol.
Unsaturated fats are divided into three types Poly Unsaturated fats, found in sunflower seeds, and coloniol oil. Whereas, monounsaturated fats found in olive oil, and rapeseed oil. And last one Omega 3 and 6 fatty acids found in fatty fish and other plant-based food. These unsaturated fats help you to reduce LDL i.e., bad cholesterol, and increase HDL i.e., Good Cholesterol.
The food you should take in a Low-fat diet
- Any white meat like chicken, especially chicken breast.
- Cereal grains and pulses, fats in them are very minimal compared to other nutrients.
- Fatty fish, which contains Omega 3 fatty acids.
Below is the diet chart which can be used commonly by any individual to balance their fat intake.
To know the low-fat diet chart please click here Low-Fat diet chart
This diet provides:
Proteins – 75g.
Fat – 308g.
Carbohydrates – 385g.
So next time if you are eating fatty food make sure what kind of fats you are taking and how healthy it is to you.
Oats are one of the cereal grains we used to take in our daily life. Nowadays there are so many kinds of Oats available in markets, like whole grains or rolled oats and instant oats. Instant oats have a smooth and creamy texture which can be cooked very easily. They are a bit thinner than rolled oats and precooked, whereas rolled oats give you a nutty flavor and chewable.
Instant oats are the best option for preparing quick cereal for breakfast. Let’s see the must-try recipes with oats that break our fast and start our day with a healthy meal.
Oats & mixed vegetables Omelette:
This is quite an easy and healthy recipe.
Ingredients we need
Chopped Carrot, onions, tomatoes, spring onions, and spinach.
Eggs- 1 whole and 1 egg white.
Powdered Oats – 2-3 tbsp.
Salt & chili powder – According to your taste.
Beat 1 whole egg, and 1 egg white. Whisk it well with 2 tbsp of oats powder, salt, and chili powder.
Like in the picture.
Heat a non-stick pan apply some olive oil or ghee to it. Pour the mixture, and let it cook with a lid for few minutes.
Flip its other side and let it cook on low flame and turn off the stove.
This one Omelette gives you enough calories.
It gives you 250Cal
Oats mixed vegetable Khichdi
You can use any of your favorite vegetables and add more veggies according to your taste.
Ingredients you need
Instant Oats – 3tbsp
Chopped vegetables like carrot, spinach, spring onions, onions, and tomatoes.
Cumin Seeds – ½ tsp
Green chilies- 2 finely chopped.
Ginger and Garlic paste- 3 or 4 cloves, ½ inch ginger
Curry leaves – few
Split Green gram -3 tbsp.
Water –1 and a half glass
In a pressure cooker, add some ghee or olive oil. Let it heat, and then add cumin seeds, garlic, and chopped onions, tomatoes, and vegetables.
Let it cook on medium flame. Add split green gram, oats, and fry it for few minutes.
Finally, pour the water and add salt. Close the lid of the pressure cooker and allow it to cook for up to 3 or 4 whistles.
Serve it hot and tastes good with raw onions and carrots.
1 bowl of this khichdi gives you 350cal
Oats & sprouted Green gram dosa
This is a bit of time taken recipe and no need for fermentation.
Ingredients we need
Instant Oats – 1 cup
Sprouted Green Gram- 1 cup
Ginger – 1 inch
Chilies – 4 or 5
Salt – According to your taste
Soak the Green gram for 6 hrs and tie it in a damp cloth and allow them to sprout. And Soak the oats before 1 hr of blending.
Grind all together in a mixer by adding little water. Grind it smoothly like dosa batter Make sure about the consistency.
Heat a non-stick pan and apply some oil evenly and spread the batter evenly throughout the pan.
2 Dosa gives you – 220 Cal
Oats with Curd
Oats – 1/2 cup
Low-fat curd – ½ cup
Oil – 2tsp
Split Black Gram (urad dal) -1/2tsp
Curry leaves – few
Boil the instant Oats with required water and salt according to your taste. Take it in a separate bowl. Let it cool. Once it is cooled down add low-fat curd and also put a tamper on it. Give a nice mix and freeze it for some time.
1 small bowl of this gives you 152cal
Protein – 6.9gm
Fiber – 5gm
Oats – ½ cup
Banana – 1
Milk – ½glass
Dry fruits- Of your choice
Peel the banana and cut them into cubes. Blend it with oats and milk.
Add dry fruits according to your taste.
1 glass of this smoothie gives you 275cal
Protein – 8.5gm
Carbs – 40gmOats
Fats – 8.6gm
Fiber – 3gm
These are quick recipes with oats and their nutritive values. Replace them with your breakfast or lunch, if you want to break your routine.
Cut down your snacks if you want to lose weight!
That’s actually a myth to lose weight quickly without snacks. Most of the trainers and doctors suggest us to take 5 smaller meals in a day instead of 3 heavy meals.
Actually eating snacks in between your meals makes you eat less in your next meal.
So, let’s see how you can control your hunger with this snacks and how healthy it is.
These munchies crunches are also called Foxtail Nuts.
These are very light and healthy.
1 cup of foxtail nuts gives you 110 calories.
Protein – 3gm.
Carbs – 25gm.
Fats – 0 gm.
Fiber – 4.5gm.
Let’s see how it can be prepared.
Let’s take a clean pack of foxtail nuts from any of your nearest store or from online. Mostly the pack contains different sizes of nuts. First differentiate it according to the size this helps you to roast them equally; differentiating and roasting the same size gives you a perfect taste and even texture.
Take a non-stick pan or thick bottom vessel, add a cup of foxtail nuts to it, and dry roast them on a medium or low flame until they are crunchy, move them to a separate bowl.
In the same pan, add some ghee, and nuts to it, then fry until it turns to golden color.
Finally, add some salt and chili powder and also fist full of roasted groundnuts.
It helps to feel fuller for a long time.
We can make this chat with any kind of legumes like Black Chickpeas/ Kabuli chickpeas/ Black-eyed peas/ Kidney beans etc., before that we have to soak for a minimum of 6 to 8 hours.
Boil them and add some chopped onions, tomatoes and garnish them with raw grated carrot and coriander. Finally, add some lemon juice.
This is one of the best chats we can make instantly if those above legumes are soaked properly.
1 small bowl of Boiled Kidney beans masala gives you 135cal.
Protein – 9.5gm
Carbs – 25gm
Fats – 0.5gm
Fiber – 7gm
In a heavy-bottomed vessel add 1 tsp of butter and garlic. Add a cup of raw vegetables like chunks of carrot, beans, peas, etc. if you want you can also add spinach to this. Let it cook for 2 minutes, then add a glass of water to it and allow it to boil.
Add salt and pepper according to your taste. Add some herbs like Oregano or dried basil leaves powder.
Finally, add 1 tbsp. of powdered oats. Adding this to the boiling water makes the soup thicker and they are rich in fiber breaks cholesterol levels.
1 small cup of this soup with oats gives you 56cal.
Protein – 2.5gm
Carbs – 7.8gm
Fats – 1gm
Fiber – 1.8gm
Soak the raw pulses like a green gram or Black chickpeas for 8 hrs. Strain the water and tie in a damp cloth for 3-4 hrs which helps in sprouting them.
These sprouts are rich in calcium and Vitamin C.
Add some raw chopped onions, tomatoes, and grated carrots.
Finally, add some coriander leaves and lemon juice.
Raw sprouts are not recommended for pregnant women. They can consume it after boiling or frying.
1 small bowl of sprouted Green moong – 24 cal
Protein – 2.4gm
Carbs – 4.5gm
Fats – 0gm
Fiber – 1.5gm
Instant Kara with Rice flakes/Jowar Flakes/Ragi Flakes/Puffed Rice:
Add a cup of any kind of flakes, but make sure they are thin.
Take a heavy-bottomed vessel add those flakes and fry on low flame till they are crispy. Keep them aside.
In the same vessel heat 1tbsp of oil, add garlic, peanuts, curry leaves, turmeric, and dried red chilies to it. Roast till peanuts are fried well.
Finally, add those roasted flakes to it and fry them all together for some time. Add some salt and chili powder.
It tastes well with hot tea.
1 small cup of this Murmur gives you- 57 Cal
Proteins – 2gm
Carbs – 6gm
Fats – 2gm
Fiber – 0.5gm
Egg and Banana Pancake
This is one of the easiest pancakes.
Beat one egg, add mashed banana to it, and mix them well or you can blend them together.
Heat a non-stick pan, apply some ghee, and pour half of the mixture into it.
Close it with a lid and allow it to cook for 2 minutes on a low flame.
Flip it slowly let it cook on another side also. Make sure the flame is low.
This is one of the easiest and tastiest recipe everyone should try.
Nutritional Value :
1 medium-sized pancake will give you – 72 cal
Protein – 2 gm
Adding this kind of snacks into your diet doesn’t make you feel like you are on a diet and helps you to control your hunger.
We all know that honey comes from honey bees. Most of the flies and worms cause diseases to us but there are very few that are very beneficial to us. Mainly bees and silkworms belong to this category. Everyone knows that bees are true friends.
Honey made from bees contains glucose and fructose. That is why honey is very beneficial for the body. Honey is rich in complex substances that are proteinaceous in nature. They have the ability to accelerate millions of times the chemical reactions that take place in the body.
The reason is that honey is in the first place among the foods that are high in Hyroxidate and lipase.
A few years ago honey was compared to sugar. Everyone knows that sugar is just carbohydrates that give the body only calories. Honey contains over 80 different substances that the body needs to grow and function. If the honeycomb is analyzed and examined, it is understood that it contains nutrients that are essential for the body and healing. More than half (up to 70%) of the energy needed by humans comes from the source of sugar in food.
Nutrients in Honey
Honey contains all the proteins, carbohydrates, vitamins, and minerals needed for every living cell to grow. It may also have fungal and antimicrobial properties. Another characteristic of honey is its strong alkalinity, it is one of the very few foods created by nature.
Honey also contains salts of Calcium, Sodium, Potassium, Magnesium, Iron, Chloric, Phosphorus, Sulphur, and Iodine.
Bee honey contains B1, B2, B3, B4, B5, B6, Vitamin C, E, K, and carotene vitamins. As well as acetylcholine, hormones, antibiotics, phytonutrients as well as valuable substances for the body.
Up to 1.5 mg of B2 vitamin (riboflavin), up to 0.1 mg of vitamin B1 Aneurin, up to 2 mg of vitamin B (pantothenic acid), up to 1 mg of Vitamin B3 nicotinic acid, Vitamin B6 (pyridoxine) up to 5 mg, Vitamin C (ascorbic acid) 30 to 54 mg.
Their sizes are very small. However, these vitamins combine with other essential nutrients in honey. Due to all these, it is good for an easy digestion process.
Honey as preservative
People know that bee nectar does not spoil if stored properly for hundreds of years even thousands of years. Ancient Egyptians and Greeks used honey to preserve the bodies of the dead,
Unlike other foods, honey does not spoil if it is stored properly.
Adding Honey to our food
Milk has a special place in the diet of human beings. Moreover, ‘honey in milk’ plays an important role as food for people of all ages.
Giving honey to children instead of sugar in their diet can help keep them healthy. Experienced physicians and scientists have found that the sugar and bacteria left in the oral cavity can be broken down through honey. Unlike sugar, honey has antibiotic properties.
Instead of sugar, honey can be added to mousse (a dish made with condensed milk cream) to enhance the taste and speed up digestion.
Honey can also be added to Macaroni, semolina, rice, Rava, wheat, oatmeal, pearl barley, buckwheat, millet, etc., tastes good, and can be easily digested.
Benefits of Honey
Not only for the sick but also for the healthy persons it is better to combine honey with cottage cheese, various jams, apples, etc. It is also good for health. Honey water soothes and energizes the body at night.
Honey cleanses the body without germs. In addition, it contains fluoride. It also used to reduce the decay of teeth.
Honey for children
According to the Food Education Rhythm of the Academy of Medical Sciences in the Soviet Union, children should eat 60 grams of sugar and 10 grams of sweet a day. It is recommended to fill a portion of sugar (60 grams) with honey (30 grams). Doing so will greatly benefit the growing children. It is better to take honey instead of sugar not only for children but also for adults.
Role of Honey in curing diseases
- Honey is indicated for non-acidic gonorrhea, intestinal diseases, chronic colitis, cholera, gallbladder disease, hepatitis, and diarrhea and also for those who are suffering from high blood pressure.
- Honey can also be given for those suffering from diseases of the cardiovascular system, and for those who are suffering from tuberculosis to boost the body’s immune system.
- A teaspoon of honey (100 calories) mixed with a glass of milk (124 calories) not only tastes well but also very nutritious and makes us strong.
- Honey is good for wounds and sores in the mouth. Honey and wheat flour can be applied to the wound. In the olden days, honey is also used in ointments to heal wounds.
- For cold, honey should be taken in combination with hot milk (a large spoonful of honey per glass of milk). You can also take honey with lemon.
- Drinking honey water relieves sneezing and reduces cough.
- Hazelnuts mixed with honey are good for chronic coughs, hair loss and strengthens the body. It also increases the percentage of hemoglobin in the blood. Honey decreases the mucus in patients.
- Honey relaxes the veins and improves blood circulation in the heart vessels.
- Taking an average of 70 grams for 45 days will improve the general health condition of patients suffering from heart disease; it improves heart health and increases the activity of blood vessels.
- Patients with many gastrointestinal diseases can use honey as a medicine and food for gastric ulcers. Dissolve honey in lukewarm water and drink it. Honey dissolved in hot water dilutes the stomach mucus and reduces acidity.
- After some surgeries especially jaw, a special diet has to be taken. If chewing is not possible and the patient has difficulty swallowing, taking honey at this time not only gives you enough energy but also honey helps in wound healing.
Honey for Skin
- Nowadays with the pollution around us, the main goal is to keep the skin healthy and beautiful. The skin protects the body from the harmful substances in the environment that surround us. Honey has a special place among all the medicines that give to the skin.
- Honey is a wonderful cosmetic substance. It easily penetrates the skin and supplies glucose. Also, it has the property of protecting the skin from bacteria. ‘Honey bandages’ are used to tighten the skin, and delicate. This is why it is used in cosmetics.
- A mixture of honey, turmeric, and milk cream mixed in equal parts. Applying this on your face and wipe it off after 15 minutes. This can do wonders on your skin,
- Mix pure honey (if it is strongly crystalline it should be heated slightly) with 25 g of spirit, and water, to a bit of olive oil. Rinse the face with clean hot water, and then apply the mixture on the face in a thin layer with cotton wool. Put a cotton towel on top and close. Leave it for 20 minutes and then wash your face with normal water.
- A teaspoon of honey, with the same amount of glycerine, one egg yolk, all should be well combined. Apply this mixture on the face to reduce acne and dark spots.
- Honey bandages, lotions, creams, and ointments make the skin delicate and wrinkle-free. If the skin is very dry, apply the following bandage. Rinse your face with lukewarm water.
- Add 50 g of pure honey, 30 g of wheat flour and 30 g of water apply it all over the face and cover it with a cotton towel for 20-25 minutes. Then wash the face with plain water.