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Preparing Easy & Best Ideal Breakfast that good for Indians health
from: BrownCraving parathas for breakfast but the calorie content scares you off? Or is rolling dough too cumbersome?
What’s your ideal breakfast?
For a generation on the go, breakfast, considered the most important meal of the day, has been lost in a flurry of "expert tips" doled out by health magazines and videos. It has no fixed timings and no fixed palate. If it's muesli one day, it's poori-sabzi the next. With so many do's and don'ts, where do you look for advice? Although the preferred palate for breakfast remains Indian, inertia and health fads let convenience take precedence over health benefits.
We know the awful things a skipped breakfast can do to our body, but the question is of rustling up the ideal morning meal. One quick tip, say nutritionists, is to "strive for five". Include at least five grams of fibre and five grams of protein in every breakfast. Here, your options are many. The markets are flooded with a variety of canned and packaged foods — from readymade poha to frozen hams and sausages. There's nothing that you can't have! However, some wise judgment on your part will help.
Most fitness experts and dieticians vouch for the goodness of a freshly- chopped and cooked morning meal over packaged food. Packaged cereals have sugar granules, which can harm diabetics or weight watchers. Though Indians generally prefer to drink tea or coffee with the first meal of the day, a glass of canned juice is fast replacing traditional drinks. "Accoring to doctors Packaged juice has empty calories; it consists of just sugar and water." So Go for freshly squeezed juice. Even better is a bowl of freshly cut fruits, because fruits lose their fibre content when turned into juice.
When it comes to the traditional Indian breakfast, the general consensus is that it's time-consuming, oily and fatty, but tasty! "Indians love to fill themselves. And not many can live without a hearty traditional breakfast, Indian or English. The newfound craving for cornflakes and sprouts is a fad created by the with-it generation."
Smart marketing most of the Instand breakfast companies can be one reason why interest in traditional Indian breakfast meals has dwindled, but when it comes to the ideal breakfast, south Indian snacks of idli-dosa-upma win hands down in the fat battle. High in protein and carbohydrates, while a morning breakfast of idli-sambar-chiku and coffee has 9.3 per cent protein content in it, the dosa-chutney-papaya-tea has 6.7 per cent proteins.
Other suggestions are a glass of lassi with a bowl of sprouts or dalia-lassi-egg white combo. A healthy breakfast or breakfast has been historically considered important to people in India. For ages, north Indians have had roti and parathas for their breakfast, accompanied by pickles and curd, whereas people of western India eat dhokla and milk. South Indians mostly have idlis and dosas, generally accompanied by various chutneys served on a banana leaf. In the eastern parts, flat rice mixed with curd or milk and a dash of jaggery have been a staple diet.
There are also many myths around breakfast. A common belief is that carbohydrates and proteins should not be mixed. But experts say a balanced meal must have a combination of both. Experts busts another myth that, "Carbohydrates are not evil. They are harmful if taken at night, when the body rests, but as the only food for the brain, carbohydrates are a must for breakfast."
Balancing carbohydrates (preferably from whole grains like chapatti, bread, oats, dalia, sooji, poha; fruit and vegetables) with some protein (milk, curd and sprouts) and a little fat will do a better job of staving off hunger until lunch.
Another mistake most Indians make, observes food expert Rupali Dean, is to have cereal with bread. "They do not realise that cereal is bread too! This increases the load of carbohydrates in the body. Also, two slices of bread do not make for a hearty English breakfast. It's wholesome only if you have two slices of brown bread, egg poaches, sausages and milk," she says. Beware of low-quality 'brown' bread, which actually is bread coated in caramelised sugar.
Try variations. Make stuffed chapatti instead of parathas. Use five grams of white butter or fresh cream instead of oil. Have it with dahi (protein) to balance the carbohydrate. For options, try chillas made with besan, sooji and lots of vegetables. Idli-sambar, poha, vegetable dalia and porridges are considered complete meals in themselves.
The idea is to mix both traditional and modern food for a calorie and time- conscious generation. Experts, recommends recipes that are adaptable. "Look beyond idli-poha-dalia. Try pongal (rice boiled with vegetables) from Tamil Nadu, fluffy appams (rice pancakes) with potato stew from Karnataka and pesarattu (moong dal dosas) from Andhra Pradesh."
It's time to make room for experiments in the kitchen!
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