You’re running to work, but sadly, a store-bought muffin just won’t cut it. The body needs something that can replenish glucose levels steadily so it doesn’t crash few hours later.
A well-balanced breakfast is an ideal way to start the day. It promotes insulin stability, hormonal balance, steady energy levels, less hunger pangs and overall a better mood through the day!
Here are some quick tips to making your balanced breakfast effortless, nutritious and yum, even when you’re crunched for time:
Plan your meals in advance
When it comes to choosing breakfasts for a given week, it’s best to pick those that share some of the same main ingredients, so you can bulk cook those ingredients and divide them among meals.
Meal prep & batch cooking
Prepping should focus on getting certain basic ingredients ready to roll for the week ahead. Having a few batches of boiled eggs, or sautéed vegetables, soaked oats, can make the week a whole lot easier.
Use your freezer
Don’t be afraid to freeze your prep if you’re scared it might go bad. You’d be surprised at how many things can be frozen easily, with almost no effect to its texture once defrosted appropriately.
Poha freezes well, make sure to add lots of green peas to it so you have that punch of protein to make it a balanced breakfast.
Keep healthy snacks handy
Granola, nuts, seeds, roasted chickpea, nut butters, hummus with carrot/cucumber, are all better options than a bag of chips. Keep a small box of snacks in your bag at all times so you resist the urge to buy something from outside when you are suddenly hungry.
Some easy breakfast ideas you can make ahead
Overnight soaked oats: Soak oats overnight in any plant-based milk. Add any seasoning like cinnamon powder, vanilla, nut butters, maple syrup. Grab a piece of fruit to have with it when you’re ready for breakfast
Egg muffins: Whisk a batch of eggs and add lots of sautéed vegetables to it. Herbs and seasoning add lots of flavour to it too. Simply divide this in a muffin tray and bake at 180C for 20 minutes. They’re full of protein and fiber and will last in the freezer for up to 2 months.
Masala oats: This can be cooked in advance. Saute cumin seeds, onion, tomato, curry leaves add masalas – turmeric, coriander powder, salt, red chili powder. Once this mixture is cooked, stir in oats with the double the amount of water. Cook until the water becomes half in quantity and oats are cooked. Garnish with ghee when you’re to eat. Best to pair it with paneer as your side of protein.
Protein and oats shake: Blend overnight soaked oats with a scoop of protein powder and have your breakfast on the go!
This article is authored by Ishti Saluja