A spicy deep-fried, desi breakfast might not be a healthy routine to kickstart your day, as a chole bhature fan found out. Nutritionists suggest practical options
Ragi porridge is a quick-to-make breakfast. Representation pic
While we all love relishing Indian food that is spicy and comes served in ‘shades’ of oil and ghee, is it a good idea to start your day with such fare? This becomes a concern when such delicacies are deep-fried, have high-spice content, and importantly, lack essential nutrients. Recently, this became a hot topic of discussion on social media, thanks to a post on X that featured a photo of chole bhature that was captioned “Tell me a better breakfast than this”, which was slammed by fitness expert Chirag Barjatya, who called it unhealthy. While the debate ensues, garnering 690.7K views till the time we went to press, three nutritionists suggest tasty Indian breakfast alternatives that are relatively healthy with minimum stress to prepare.
A screen grab of the tweet where Chirag Barjatya shares how unhealthy it is to eat fried and spicy dishes for breakfast. Pic courtesy/X
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Make it wholesome
Ragi congee or porridge is a nutritious and filling breakfast option that can set a positive tone for your day by providing sustained energy and essential nutrients. This provides long-lasting energy and gives a sense of feeling full, supports digestion and helps regulate blood sugar.
To make it a bit more interesting, you can customise it by adding various kinds of vegetables in it. In the fast-paced life of Mumbaikars, dal chilla becomes a saviour. It’s important because it’s quick to make, nutritious, and an energy-packed option. It provides essential nutrients and sustains energy levels, which essentially helps staying focused on work all through the day.
Poha is a light and easy-to-cook dish. But try making it with a twist. Add sprouts to enhance its nutritional value significantly — sprouts are rich in protein, vitamins, and minerals, making this breakfast option a good source of plant-based protein. It is low in calories and can help in maintaining a healthy weight.
Daliya, also known as cracked wheat or bulgur, is a nutritious breakfast option. It’s rich in essential nutrients such as fibre, vitamins [B-complex vitamins, especially folate], and minerals [iron, magnesium, phosphorus]. Eating daliya upma in the morning provides complex carbohydrates that release energy slowly, keeping you full and energised throughout the morning. Its high fibre content aids a feeling of fullness, preventing overeating later in the day.
Shweta Shah, @eatfit247
Healthy and flavourful
Besan ka chilla or gram flour pancakes are healthy as gram flour is rich in protein, fibre, iron and magnesium. This contributes to a feeling of fullness, potentially aiding in weight management. To add the nutrition value, vegetables like spinach, carrot, cabbage can be added to it. Compared to other available options, besan ka chilla is often a better choice as it is gluten-free, making it suitable for those with gluten sensitivities.
Besan chilla
Plus, the preparation involves less oil compared to deep-fried alternatives, promoting a healthier cooking method. Egg bhurji on toast is a popular dish because it combines the flavourful and spiced Indian-style scrambled eggs [bhurji] with the convenience and simplicity of toast. It’s a delicious fusion that’s easy to prepare and enjoyed by many for breakfast or a quick meal.
Sprout chaat
Eggs are a good source of high-quality protein, essential vitamins, and minerals. When prepared as bhurji with added vegetables and spices, it can contribute to a balanced meal with additional nutrients. Choose whole-grain or whole-wheat toast that adds fibre, which aids digestion. The combination of protein from eggs and fibre from the toast can make this dish a satisfying and nutritious choice, particularly if you add vegetables in the bhurji for added vitamins and antioxidants.
Packed with vitamins, minerals, and fibre, sprouts chaat makes for a healthy breakfast. Sprouts are a rich source of protein, essential for muscle repair and body function. Additionally, sprouts are loaded with vitamins, minerals, and antioxidants, contributing to overall health. The chaat preparation often includes vegetables and spices, adding more nutritional value and flavour to the dish. Eating sprouts chaat for breakfast can provide sustained energy throughout the day while supporting your health and well-being.
Neha Sahaya, @nehasahaya
The right start
As the first meal, what you eat or don’t eat for breakfast sets the tone of the day. And so, to perform at your best, both mentally and physically [without lethargy setting in early in the day] an ideal breakfast should absolutely have good quality protein, healthy fats and complex carbohydrates.
Vermicelli in milk. Pic courtesy/Tiana Rodrigues
A chicken mince sandwich or frankie with a few vegetables tossed in is a wholesome option. If you are using ready-to-eat chicken kebabs or patties it would be ideal to check and ensure the labels of these products. The chicken content should be more than 60 per cent, fat less than five per cent and no-trans fats, whereas sodium should be between 100 to 200 mg per serving.
Millet dosa with curd or besan chutney is a great combo that can be whipped up quickly and is vegan-friendly. All it takes is mixing foxtail millets, little millets and barnyard millets [roasted and powdered] with besan and wheat flour in water coupled with a side of green chutney made with roasted besan and cooked well. For a vegetarian option, try paneer paratha with chutney. You can knead the dough with curd for that extra protein. If you are someone who gets little to no time to prepare breakfast, try these three combinations of grain or pulse with milk and dry fruits [to avoid adding sugar].
Sattu is a great option, which is essentially roasted besan flour cooked with milk and dry fruits. Vermicelli cooked in milk and dry fruits take no time to make. A smoothie made of roasted and rolled oats with curd or milk and dry fruits, can become an on-the-go brekkie. And if all these are still too cumbersome, eat a fruit with milk and a fistful of nuts. Avoid deep fried and spicy meals that can be gastric irritants causing acidity and heartburn. Choose a meal that works best with your body rhythm.
Tiana Rodrigues, @hungry_nutritionist
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