By Dt. Hanisi A Savla (FOUNDER OF DIET HEAL)
Whether it’s because you take forever to get dressed, you are scrambling after an a.m. workout, or just really like the snooze button, making time to eat a well-rounded breakfast on weekdays can be a serious challenge. Who’s got a half-hour or even 15 minutes to stir up a pot of oats or whip up omelets?
But a quick bite before work doesn’t need to mean a bowl of cereal that will only leave you hungry an hour later or a way-too-greasy bagel sandwich from the corner deli. Check out these quick healthy breakfast ideas for filling, tasty, and seriously quick breakfasts that take up just five minutes or less.
Berry & Banana Smoothie Bowl
Ingredients
- 1 cup frozen mixed berries/Plain Strawberries (strawberry, blueberry, raspberry, and cherry blend)
- 1 banana chopped
- 1 Tbsp. chia seeds
- 1 cup almond/coconut/low-fat milk
Toppings
- Fruit: 1 sliced banana, strawberries, blueberries
- Flaxseeds & Chia seeds
- Few Strawberries & ½ banana chopped
- Unsweetened Granola
- Unsweetened Nut Butter *OPTIONAL
Instructions
- 1.Add fruits, Banana, chia seeds to blender first. Slowly add just enough milk to blend smoothly. Pour into shallow bowls. Optional: place bowls in freezer for 15-20 minutes to thicken smoothie even more.
- Top with sliced fruits and then add nuts, unsweetened granola, chia seeds, flaxseeds, etc.
- You can drizzle about a tablespoon of nut butter onto each bowl. If your nut butter is thick from refrigeration, spoon into another bowl or cup and microwave briefly to melt into a drizzling consistency. Serve immediately.
Vegan Apple N’ Oats Breakfast Smoothie
Ingredients
- ½ Apple chopped
- 2tbsp rolled oats
- 1tbsp unsweetened granola/Muesli
- 1 tsp. chia seeds
- 100ml almond milk/Coconut milk
- ½ tsp unsweetened cocoa powder/coffee powder *OPTIONAL
Instructions
Add all the above ingredients in a blender and puree until smooth. Serve chilled.
Note:
If using flax or chia seeds, add ¼ to ½ cup extra liquid so the smoothie doesn’t thicken too much
Healthy 5 mins Avocado Toast
Ingredients
- 1 Avocado peeled and seeded
- 2 slices whole grain bread
- 2 Eggs boiled/scrambled or paoched
- Juice of ½ lime
- ½tsp red pepper flakes *OPTIONAL
- Salt & pepper to taste
- ½ bowl chopped tomatoes + onions
Instructions
- Toast 2 slices of whole grain in a toaster until golden and crispy.
- In a small bowl combine and mash the avocado, cilantro, tomatoes, onions, lime, and salt + pepper to taste. Spread half of the mixture on each slice of toasted bread. Top with boiled, scrambled, or poached egg if desired.
Mix Dal Protein Pancakes
Makes 3-4
Ingredients
- 2tbsp split black lentils
- 2tbsp split bengal gram
- 2tbsp split green gram
- 2tbsp rolled oats
- 1/4th tsp turmeric powder
- 1/4th cup chopped tomatoes & onions
- 3-4 garlic cloves
- 1/4th tsp turmeric powder
- pinch of asafoetida
- Salt to taste
Instructions
- Soak the dals overnight. In the morning grind all of them with the oats into a coarse paste. Add little water to make it like a running consistency.
- Add onions, tomatoes, garlic, coriander & other above ingredients & mix well.
- On a heat pan spread the batter as we do for pancakes and drizzle little oil on the both sides to cook it well. Serve hot with chutneys.
5 Minute Savoury Breakfast Quinoa
Ingredients
- ½ cup Cooked Quinoa
- ½ cup chopped tomatoes & onions
- 1tbsp Garlic & herb seasoning
- Salt: to taste
- ½ cup fresh spinach
- 1 boiled/poached/scrambled egg
Instructions
- In a small bowl or saucepan, mix together the quinoa, tomatoes, onions, seasoning and salt.
- Evenly distribute between a bowl. To the bowl add ½ cup spinach and set aside.
- Heat a non-stick skillet over medium-low heat. Boil/poach eggs about top the bowl with an egg.
- Sprinkle with pepper and hot sauce if desired and enjoy!
Overnight Apple Oats
Ingredients
- Oats- 15gms
- Almond Milk/Coconut milk/Cow’s milk – 75ml
- Unsweetened Peanut butter/Almond butter- 1tsp
- Apple- ½ (chopped)
- Almonds- 2-3 nos. (roasted, crushed)
DIRECTIONS
- In a jar or bowl combine all ingredients together.
- Cover the jar or bowl and place in the fridge overnight or for at least 4 hours.
- Remove from fridge, and enjoy as brekakfast in the morning
Egg Cucumber Sandwich
INGREDIENTS
- Multigrain bread toast/Gluten free bread slices- 2 slices
- Egg whites- 2no.
- Cucumber- ½ piece (sliced)
- Lettuce leaves- 2no.
- Oil- ½ tsp
- Pepper- a pinch
- Salt as per taste
DIRECTIONS
- Heat the oil in the non-stick pan. Add egg whites make an omelette of it. Keep aside.
- Place the omelette on multigrain bread toast, sprinkle salt and pepper on to it, top it with cucumber lettuce leaves & tomatoes, put other toast on it & serve.
Muesli & Fruit Parfait
Ingredients
- Muesli: 3-4tbsp
- Whipped Low fat hung yoghurt- 2-3tbsp
- No- sugar digetsive biscuit/5 grain digestive biscuits: 1 in no (crushed)
- Kiwi/strawberries/grapes/mango/apple- ½ cup (chopped)
- Almonds- 4-5. (roasted, crushed)
- Honey/maple syrup: 1tsp (Optional)
DIRECTIONS
- In a jar or bowl layer the bottom with chopped fruits then yoghurt, crushed biscuits and continue layering like a 3 layered trifle
- Top it with crushed nuts/almonds & drizzle honey/maple syrup if required
- Cover the jar or bowl and place in the fridge for 1-2 hours.
- Remove from fridge, and enjoy as brekakfast in the morning
Protein Breakfast Sandwhich
Ingredients
- 1 Whole wheat/gluten free bun, toasted
- ¼ cup black beans
- 50gms shredded low fat paneer (4-5 cubes)
- Pinch of chili powder
- Pinch of garlic powder
- ¼ avocado
- 1 egg
- Hot sauce (if required)
- Salt and pepper
Directions
- Toast the muffin.
- Whisk egg in a bowl and microwave on high for 65 seconds. Remove egg and fold it into a circle shape the size of the muffin. Top with shredded paneer .
- Mash black beans (drained and rinsed) with chili powder, garlic, and a pinch of salt and pepper.
- Spread black beans on the muffin and top with the avocado. Place hot egg on top of the avocado and season with salt and pepper. Add a dash of hot sauce.
- Eat the sandwich right away or wrap it in heavy duty foil and take it on the go!