Dalia (Broken Wheat)
Unless you have Celiac’s or any other form of wheat allergy, whole broken wheat is great. The rava/semolina normally used is made from refined wheat, and is not much better than maida. You can make a tasty upma from broken wheat. Follow the same recipe as rava upma. The only difference is broken wheat takes longer to cook. You can soak it overnight to reduce cooking time. It also makes for a great porridge and even idlis. By choosing Dalia over rava you’ll be eating more fibre, more protein, and you don’t even have to compromise on the taste. Some think Dalia is tastier: it’s got a nuttiness that the bland rava cannot compete with.
There is a lot of misinformation floating around about eggs. You can actually eat more than one egg a day, and it won’t raise your cholesterol. In fact, if you don’t eat meat, eggs can be your main source of protein. Eggs can be wonderful cooked in many ways. Soft boil them for around 6-7 minutes. If you like a more hard-boiled egg, cook them longer, for around 10 minutes. Fried eggs, in olive oil or a bit of butter, are great on whole wheat bread. Be sure to not eat white bread with eggs. White bread is again just empty calories: all carb and no nutrition. We are not at all against carbs, but there are so many better sources.
Smoothie Made Healthy
If you’re in a hurry, and don’t have the time to light the stove, whirring up a quick smoothie can seem like a great idea. But not all smoothie recipes are made equally. Some have too much sugar, and too little protein and micronutrients. Instead of sugar, use some ripe fruit. You can be a bit more daring and throw in some spinach. You won’t even taste the spinach, the fruit will probably completely mask it. For an extra protein boost, use soy milk instead of real milk: it’s lower in calories and has 3 times as much protein.
This great source of protein takes very well to Indian recipes. Instead of rice flakes, use this to make poha. Or upma or even idli. People even make oats pongal. The taste may take some getting used to, but you will, with some hard work, find a recipe that works for you. You can buy one of those pre-mixed oats recipes, but remember to check the ingredients list and stay away from the overly sweet ones. Lots of sugar is a bug, not a feature. Steel cut oats, which are a more natural form than the instant variety, have a bit more protein. But they are a lot harder to cook. You’ll have to soak them overnight so that you can cook faster.
Lentils are an Indian staple, but we see dal more as a side-dish to rice or rotis. They can be so much more. Lentil soups are a great source of protein and also a lot of B vitamins we need. There are several vegan recipes of lentil soups and stews online. You can try variations on them: make them more spicy, or make them more Indian by putting your spice box to good use. But the thing that matters the most is you can eat these on they own, instead of as a small portion of a bigger meal. Several people make them at night for dinner, and refrigerate the stews or soups for breakfast in the morning. Try a lentil soup. You’ll see the humble lentil much differently.
All these recipes lend themselves to quicker preparation or refrigeration. There also many ways to prepare them. Have a healthy, hearty, andeasy breakfast, and watch as your day goes better and untimely hunger pangs quickly become a thing of the past.