Diet check: Simple, healthy breakfast recipes

Kickstart your day with these simple, healthy breakfast recipes and stay fit and filled the whole day.

Paneer and Spinach Parathas
By Executive Chef, Suresh Thampy,
Courtyard by Marriott, Mumbai

Preparation Time:
20 minutes
Cooking Time: 15 minutes
Makes: 6 servings

Ingredients:
For the dough

• 1 cup plain flour
• 1 cup whole wheat flour
• 1 ½ cups chopped
•     spinach
• ½tsp lemon juice
• 2tbsp ghee
• 1tsp salt

For the stuffing

• ¾ cup paneer
• ¾ cup cauliflower, grated
• 2tbsp coriander, chopped
• 3-4 green chillies, chopped

Method
Blend the spinach and lemon juice with two tablespoons of water in a liquidiser. Sieve the flours with the salt. Add the ghee and mix well. Add the spinach mixture. Make semi-soft by adding enough water. Divide the dough into six portions. Roll out one portion of the dough, put about two teaspoons of the stuffing in the centre and seal the edges. Roll out again into a thick paratha. Cook on a hot griddle on both sides using a little ghee until pink spots come on top. Repeat for the remaining dough portions and stuffing. Serve hot with fresh curd.

Soya coffee shake
By Rajdeep Kapoor, Executive Chef,
ITC Maratha, Mumbai

Ingredients:

• 2 glasses chilled soya milk
• 25gms milk powder
• 2tbsp instant coffee decoction
• 25gms honey
• Chocolate sauce for garnish

Method:
Take a blender, mix all the ingredients (except the garnish) and blend it for 10 to 15 seconds. Pour the milkshake into a hi-ball glass. Garnish with chocolate sauce.

Ragi Dosa
Serves: 15 mini dosas

Ingredients:

• 2 cups ragi
• ½ cup rice flour
• ½ cup sour curd
• 3 green chillis, chopped
• ½ cup coriander, chopped
• ½ cup onion, chopped
• Salt to taste

For Tempering

• 1tsp mustard seeds
• 1tsp cumin seeds
• ½tsp asafoetida
• 5-6 curry leaves
• 1tsp oil

Method:
Mix all the ingredients and add two cups of water to make a thin batter. Set aside for two hours. Heat the oil and add the ingredients for tempering. When the mustard seeds splatter, add the tempering to the batter. Heat a non-stick pan and pour a ladle of batter. Spread using a circular motion to make a thin dosa and cook on one side. Sprinkle a little oil on the edges while cooking. When crispy, fold and serve hot with sambar and chutney.

Berber Omelette
By Executive Sous Chef Azad Arif,
Otto Infinito, Mumbai

Served in a tagine, it comprises a base of tomatoes, olives and fresh herbs which have been slow cooked to retain their natural flavours and nutrients. The preparation is topped with a three egg sunny side-up preparation cooked till the yolk is slightly firm. Serve with freshly baked pita bread. Berber refers to the indigenous people from North Africa, near the Nile Valley. Today a large number of Berber speaking people are found in Morocco, Tunisia, Algeria and other Mediterranean countries. Their culture was always a rich and melange of various regions and religions.

Ingredients:

• 3 eggs
• 100gms tomato sauce
• 20gms shallots
• 10gms garlic
• 10molive oil
• 1 toast
• 1 pita bread
• 3gms red chilli flakes
• 3gms pepper, crushed
• 5gms parsley
• 5gms coriander
• 2gms cumin seeds
  

Method:
Heat oil in a pan, sauté garlic, shallots and add the tomato sauce. Stir them well and adjust the seasoning. Put the sauce at the base of the tagine pot. Now break the eggs on top of the sauce and bake the omelette, serve hot with toast and herbed baby potatoes.

Egg white frittata with sundried tomato and roast peppers
By Chef Amit Chaudhary,
Corniche, Mumbai

Ingredients:

• 4 eggs (whites only)
• 25gms green bellpepper
• 25gms red bellpepper
• 25gms yellow bellpepper
• 25gms sundried tomato
• Salt to taste
• 1gm black pepper, cracked
• 5gms basil
• 15molive oil
• 50mcream

Method:
Whisk the egg white stiff and add the cream, salt and cracked black pepper to it. Take a non-stick frying pan, heat on the flame and pour the olive oil. Now pour the egg mix and spread evenly on the pan. Once the egg becomes firm, top it with juliennes of sundried tomato and bell peppers, oregano and basil. To finish put the frying pan with the frittata in the pre-heated oven for a few seconds to give it a nice colour. Cut into pieces and serve hot with your choice of healthy bread. Note: for the sundried tomato to become soft and flavourful, pour some hot water on it and then preserve in olive/refined oil.