High energy breakfast – for exam time

Searching for breakfast recipes that will keep your child's energy high throughout the day? Look no further. Here are a few high-energy breakfast recipes that you can quickly whip up.

By Rashmee Ramkumar

High energy breakfast – for exam time

Fruit and nut milkshake (Makes 3 glasses)

Ingredients:

Milk : 400 ml

Sugar : 6-8 tsp

Banana : 1 large

Strawberry : 200gm

Sapota : 1 medium

Badam : 10 (soaked and peeled)

Walnuts : 1 tbsp

Method: 

Blend the nuts along with 2 tbsp milk to a fine paste and strain if desired.

Blend remaining milk with fruits and sugar.

Add in the nuts paste to the above mixture and stir.

Serve chilled.

Note: Banana has the highest amount of digestible carbohydrates making it a great breakfast option! Research shows that nuts are ‘brain foods’.

Chinese style stir-fried poha (Serves 3)

Ingredients:

Beaten rice/aval/poha : 200 gm

Cabbage : 3 tbsp (finely chopped)

Carrot : 3 tbsp (finely chopped)

Spring onions : 5 tbsp (finely chopped along with the green stem)

Spinach : 3 tbsp (finely chopped)

Capsicum (all colours) : 3 tbsp (finely chopped)

Garlic : 1 tbsp (finely chopped)

Chilly flakes : 1 tsp

Soy sauce : 1 tsp

Pepper : ½ tsp

Salt : to taste

Sugar : 1 tsp

Oil : 2 tsp

Method: 

Soak poha in ½ tsp soy sauce and required amount of water for half an hour. Strain and keep aside.

Heat 2 tsp oil. Saute garlic for a minute. Add capsicum, cabbage, carrots, spinach and spring onions one at a time and stir-fry with ½ tsp soy sauce, salt and sugar on a high flame for 2 minutes each.

Stir in the poha. Add chilly flakes and pepper.

Garnish with spring onions and serve hot.

Note: Beaten rice or poha is fat, cholesterol and sodium free. In addition, it is a great source of 11 essential vitamins and minerals particularly iron.

Oats, fig and date bars (Makes 30 bars)

Ingredients:

Flour : 90 gm

Baking soda : ½ tsp

Salt : ½ tsp

Cinnamon powder : 1/4 tsp

Butter : 110 gm

Brown sugar : 100g

Castor sugar : 40 g

Egg : 1

Dates and figs : 50 g (finely chopped)

Instant oats : 130 g

Vanilla essence : 1/2 tsp

Method: 

Sift flour, salt, baking soda and cinnamon powder and keep aside.

Cream the butter and sugars till light and fluffy. Add in the egg and essence and beat the mixture.

Add sifted flour, oats and dry fruits and mix till a dough consistency is reached.

Wrap dough in cling film and place in refrigerator for half an hour.

Preheat oven to 180°C.

Shape dough into rectangular bars (approx 3’x1’), place on baking paper and bake for 15-17 minutes at 180°C or till brown.

Cool bars on wire rack and keep in an air-tight container.

Note: Oats is an excellent breakfast option as the high dietary fibre in oats helps to make one feel full faster and longer.

Protein patty and brown bread sandwich (Makes 5 patties)

For the protein patty: Ingredients:

Sprouts : 200 gm

Sweet corn kernels : 2 tbsp

Oregano : 3 tsp

Cornflour : 1 tsp

Chilly flakes : 1 tsp

Bread crumbs : 5 tbsp

Salt : to taste

Oil : to shallow fry

Method: 

Pressure cook the corn and sprouts till well done. Add salt, cornflour and spices and knead into a thick dough.

Shape into large patties and coat with bread crumbs.

Place in refrigerator for half an hour.

Remove and shallow fry with little oil on a tawa till golden brown on both sides.

To assemble: 

Toast 2 slices of brown bread.

Place slices of cucumber, tomato and lettuce along with the protein patty between the bread and serve warm.

Note: Sprouts are considered as wonder foods. Extra intake of protein at breakfast has shown “greater initial and sustained fullness throughout the day.”


Rashmee Ramkumar is a Chennai-based nutritionist who runs her own baking enterprise ‘Snow Frosting’.