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
Fruit and nut milkshake (Makes 3 glasses)
Milk : 400 ml
Sugar : 6-8 tsp
Banana : 1 large
Strawberry : 200gm
Sapota : 1 medium
Badam : 10 (soaked and peeled)
Walnuts : 1 tbsp
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.
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)
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
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)
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
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
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.
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’.
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