The weather has changed and getting out of bed is becoming a chore and it’s only November! Delhi peeps, you understand what I’m going through, right? Getting the kids to the bus stop on time is slowly becoming more tedious. That warm razai is to blame. So to warm them before they head out into the cold I make warm breakfasts for them through the winter.
Now there is one fundamental rule in Ayurveda – breakfast must be warm. Cold or dry meals in the morning can lead to feeling lethargic and lazy and it does not provide the body with the nutrients and hence the energy that it needs. Even though I don’t practise Ayurveda, I do agree with this idea. Shovelling cold food down your throats on cold mornings doesn’t really do anything for us.
What better to get yourself energised on lazy winter mornings than a platter of warm and comforting breakfast? I have listed breakfast foods that are easy to put together on rushed mornings and also loaded with nutrition which will get you going for the day.
Just a tip if you haven’t put peanut butter in your oatmeal before. Once you cook your oatmeal, wait for 3-4 minutes and then add 2 spoons of peanut butter and mix well. The heat from the oats is enough to melt the peanut butter and gives the porridge a yummy taste and of course, a boost of protein.
What are your favourite warm breakfast recipes?
Recipe Of The Week
- 2 large Sweet Potatoes, peeled and cut into cubes
- 1 1/2 Tbsp Olive Oil
- 1 onion, chopped
- 3 garlic cloves, chopped
- 1 L vegetable broth
- 1/2 Tsp-1 Tsp Cinnamon
- 1/8 Tsp Nutmeg
- Salt & Pepper to taste
- Preheat your oven to 200 C and line a baking sheet with parchment paper.
- Roast the sweet potatoes for 25-35 minutes until tender.
- Heat the olive oil in a large pot on medium-high heat, then add the onions letting cook for 2 minutes. Add the garlic and cook for another 2-3 minutes.
- Add your potatoes to the pot, and season with cinnamon, nutmeg, salt and pepper, mixing everything together
- Add your soup broth, and bring it to a boil, then reduce heat to low and cover and let simmer for 15 minutes.
- Blend the soup until smooth and creamy and serve
You can garnish this soup with roasted chickpeas, parsley, and a drizzle of olive oil. Cut the potatoes into even cubes so they cook evenly.
For the roasted chickpeas
You can soak the chickpeas overnight and then use those in the recipe! No need to boil them after soaking them. Just pat them dry and then coat them with oil and the seasoning and bake at 200 C for 35-40 mins at least. You can add seasoning of salt, pepper, red chilli powder & olive oil or you can do a dressing of olive oil, lemon zest, cumin powder, salt & chilli powder. Both taste yummy.
Your Grocery List
Did You Know
Fresh hare mattar are flooding the markets. Shelling the green peas in the sun is a pastime most of had while growing up I think. You know how I feel about eating what’s in season..th freshness and flavours are just amazing.
When it comes to nutrition, these little green nubs pack a lot in their small package. Did you know that a half-cup serving of green peas delivers 4 grams of fibre, which gets you well on the way to the 21 to 26 grams per day recommended for women?
With winter coming everyone is prone to getting colds and coughs. Peas have basically everything you need to support your immune system, including 13 per cent of the recommended daily amount of vitamin C, plus a healthy dose of vitamin E, zinc, and antioxidants to help your body fight off infection.
So don’t wait! Enjoy the season’s favourites and give your help a boost naturally.
Hack Of Week
This is an easy way to peel onions. Would you try it?
Meal Plan This Week
According to a study published in Neurology®, the medical journal of the American Academy of Neurology, people who eat or drink more foods with antioxidant flavonols, which are found in several fruits and vegetables as well as tea and wine, may have a slower rate of memory decline.
Something as simple as eating more fruits and vegetables and drinking more tea is an easy way for people to take an active role in maintaining their brain health says study author Thomas M. Holland, MD, MS of Rush University Medical Center in Chicago.
The study involved 961 people with an average age of 81 without dementia. Holland noted that the study shows an association between higher amounts of dietary flavonols and slower cognitive decline but does not prove that flavonols directly cause a slower rate of cognitive decline. Definitely worth something thinking about.
Recipes To Help You Through The Week
Authentic Gujarati Undhiyu
Puffed Rice/ Muri Poha
- 4 Cups Puff Rice – Kurmura/Mumra/Moori
- 1/2 Cup TomatoÂ chopped
- 1/2 Cup CucumberÂ chopped
- 1/2 Cup Onions chopped (optional)
- 1/2 Cup Carrots grated (optional)
- 1/2 Tsp Lemon Juice
- 2 Tsp roasted Channa Dal Powder (blend handful of roasted Channa Dal or Daria in a food processor to powder it)
- 1 Tbsp Oil for tempering
- 1/2 Tsp Cumin (Jeera)
- 1/2 Tsp Mustard Seeds (Black Rai)
- 1/2 Tsp Turmeric Powder (Haldi)
- 1/4 Tsp Chilli Powder ( optional)
- Salt to taste
- Few Curry Leaves (Kari Patta)
- 1 Â Green Chilli chopped (optional)
- Coriander for garnishing
- Soak the puffed rice in a broad vessel filled with water for 10 minutes.
- Heat the pan on low flame. Put oil in the pan and then add jeera and mustard seeds.
- Wait for it to start spluttering and then add the curry leaves, chopped green chilli, chopped onions, grated carrot, cucumber & tomato. Mix it well and add a little salt. Let it cook for 2 minutes.
- In the meanwhile squeeze the water out of the puffed rice by pressing it between your palms and keep it aside.
- Add the turmeric powder, channa dal powder and chilli powder (optional). Mix it all up well.
- Add the puffed rice, salt and lemon juice. Toss all together on high flame for a minute and garnish with chopped coriander leaves.
- Serve it with a Turkish fig and a few almonds. Enjoy this wholesome and healthy breakfast with your family!
Bread Pudla – Makes around 10-12 mini pancakes.
The very popular Gujarati snack ‘bread pudla ( chilla /savoury chickpea pancake) just got a makeover
- 1 Cup Gram Flour ( Besan)
- 1 Grated Cucumber
- 1 Grated Tomato
- Bread Slice
- 1 1/2 Tsp Ajwain Seeds ( Carom Seed)
- 1/2 Tsp Turmeric Powder
- 1/2 Tsp Red Chilli Powder
- 1 Finely Chopped Green Chilli ( Optional)
- 1 Tsp Chopped Coriander Leaves
- 1 Tsp Oil
- Oil/ Ghee for Cooking
- Any small shaped Cutter
- Make the pancake batter in a bowl by mixing gram flour, ajwain seeds, 1 tsp oil, salt, turmeric powder, chilli powder, coriander leaves, grated cucumber & tomato. Keep adding little water and whisk the mixture to form a smooth and thick batter similar to a dosa batter.
- Take the bread slice cut all edges and cut the centre of the bread with a star-shaped cutter.
- Heat a non-stick pan and place the bread slice on the pan and pour the batter in the centre.
- Cook it on both sides with oil or ghee.
Jeera Pepper Rasam
- 3 Tsp Pepper/Kali Mirch
- 2 Tsp Cumin/Jeera
- Curry Leaves
- 2 cloves Garlic
- 2 Tomatoes
- 1/2 Tsp Turmeric/ Haldi
- Pinch of Asafoetida/ Hing
- 1 Tsp Mustard Seeds
- Dry roast black peppercorns and cumin seeds. Let it cool. Grind it to a coarse powder.
- Purée or finely chop the tomatoes and crush the garlic
- Heat the ghee and add the mustard seeds. Once it splutters, add hing, crushed garlic, curry leaves, 1/2 tsp of the ground pepper-cumin powder and roast for 10 seconds.
- Add the tomatoes & turmeric
- Mix in the remaining pepper-cumin powder and let it boil for 4-5 minutes over medium flame
- Top with a few drops of ghee and you are done.
PS: As per Ayurveda pepper and ghee together will work magic for a cold.
Sweet Potato Fries:
- 2 Cups Sweet Potatoes peeled & wedged
- 3 Tbsp Oil
- ½ Salt
- ½ Tsp Pepper
- ¼ Tsp Garlic Powder
- Take a bowl and put the sweet potato wedges.
- Mix in the remaining ingredients and toss well to coat.
- Preheat oven to 220C.
- Arrange the tossed sweet potatoes on a baking sheet. Bake for 18 – 24 min or until they turn golden brown and serve hot.
Ingredients – To make 4 small tarts
- 6 Marie/Digestive Biscuits
- 1 Tbsp melted Butter
- Pinch of Salt
- ½ Cup Cream Cheese
- 1 Cup Whipped Cream
- 2 Tbsp Fresh Strawberry Puree
- Juice of half a Lemon
- ¼ Cup Castor Sugar
- 4-5 Strawberries
- Sugar sprinkles for garnish
- Combine crushed biscuits with melted butter and salt and mix well. Press it on the bottom of the tart shells. Set aside.
- Soften the cream cheese in a mixing bowl. Add strawberry puree, lemon juice & caster sugar and mix it really well using a whisk or a spatula.
- Finally, fold in the whipped cream. Pour this batter onto the crushed biscuits-filled tart shells.
- Arrange strawberry slices in the shape of a Christmas tree and garnish with some sugar sprinkles.
- Refrigerate to set for an hour. It’ll be easy to take them out of tart shells once they have set well.
Rajma Beetroot Burgers
Image Source: https://demuths.co.uk
- 1 Cup Rajma boiled
- 1 Potato, boiled & mashed
- ½ Beetroot, boiled & grated/mashed
- 2 Onions, finely chopped
- 7-8 Cloves Garlic, minced
- 2 Tbsp Oregano
- 2 Tbsp Basil
- 3 Tbsp Breadcrumbs
- 1 Tsp Chilli Flakes (optional)
- Salt + Pepper
- 1 Tbsp Olive Oil + some for grilling
- 15 Mini Burger Buns
- Onion Slices
- Tomato Slices
- ¼ Cup Feta Cheese
- 2-3 Tbsp Dijon Mustard
- In 1 tbsp olive oil, sauté the onions and garlic until well cooked.
- Add in the seasonings, sautéing for 2 more minutes.
- Mix in the rajma, potato and beetroot. Combine well.
- Mix in salt and pepper and stir.
- Remove from heat and let cool.
- Once cooled, mix in the breadcrumbs and scoop out small patties, the size of your mini burger bun.
- Grill on a non-stick pan, brushed with some olive oil if required.
- Cut the burger buns in half.
- Grill on a non-stick pan with no oil. The bottom part of the bun can be grilled both sides. The top part of the bun can be grilled just on the flat side so as to keep the top rounded shape.
- Spread feta cheese and Dijon mustard on opposite sides.
- Layer with some lettuce, the patty, tomato and onions.
- Secure the buns with a toothpick if required.
- Serve immediately.