Oatmeal with Berries:
Ingredients:
- 1 cup of rolled oats
- 2 cups of water
- 1 cup of mixed berries (fresh or frozen)
- 1 tablespoon of honey
Directions:
- In a medium-sized saucepan, bring water to a boil.
- Add the rolled oats and reduce heat to medium-low.
- Simmer for about 10-15 minutes, stirring occasionally, until the oats are cooked to your desired consistency.
- Turn off the heat and add the mixed berries and honey.
- Stir well and serve.
Quinoa Porridge:
Ingredients:
- 1/2 cup of quinoa
- 1 1/2 cups of unsweetened almond milk
- 1/2 teaspoon of cinnamon
- 1/2 teaspoon of vanilla extract
- 1 tablespoon of honey
- 1/4 cup of chopped nuts (e.g. almonds, walnuts)
Directions:
- Rinse the quinoa under cold water.
- In a medium-sized saucepan, bring almond milk to a boil.
- Add the quinoa and reduce heat to medium-low.
- Add cinnamon and vanilla extract and stir well.
- Simmer for about 15-20 minutes, stirring occasionally, until the quinoa is cooked and the mixture is creamy.
- Turn off the heat and add honey and chopped nuts.
- Stir well and serve.
Brown Rice Porridge:
Ingredients:
- 1/2 cup of brown rice
- 2 cups of water
- 1 cup of unsweetened coconut milk
- 1 tablespoon of honey
- 1/4 cup of raisins
- 1/2 teaspoon of ground cardamom
Directions:
- Rinse the brown rice under cold water.
- In a medium-sized saucepan, bring water to a boil.
- Add the brown rice and reduce heat to medium-low.
- Simmer for about 20-30 minutes, stirring occasionally, until the rice is cooked and the mixture is creamy.
- Add the coconut milk, honey, raisins, and cardamom.
- Stir well and continue to cook for an additional 5-10 minutes, until the porridge thickens.
- Turn off the heat, let cool for a few minutes, and serve.
Smoothie Bowl:
Ingredients:
- 1 cup of frozen mixed berries
- 1 banana
- 1 tablespoon of chia seeds
- 1/2 cup of unsweetened almond milk
- 1 tablespoon of flax seeds
- 1 tablespoon of chopped nuts (e.g. almonds, walnuts)
- 1/4 cup of granola
- 1 tablespoon of honey
Directions:
- In a blender, blend the mixed berries, banana, almond milk, chia seeds, and flax seeds until smooth.
- Pour the mixture into a bowl.
- Top with chopped nuts, granola, and a drizzle of honey.
Greek Yogurt with Fruit and Nuts:
Ingredients:
- 1 cup of plain Greek yogurt
- 1/2 cup of mixed berries
- 1/4 cup of chopped nuts (e.g. almonds, walnuts)
- 1 tablespoon of honey
Directions:
- In a bowl, mix the Greek yogurt and honey.
- Top with mixed berries and chopped nuts.
Overnight Oats with Fruits and Seeds:
Ingredients:
- 1/2 cup of rolled oats
- 1/2 cup of unsweetened almond milk
- 1/4 cup of chopped nuts (e.g. almonds, walnuts)
- 1 tablespoon of chia seeds
- 1/2 banana, mashed
- 1/4 cup of mixed berries
- 1 tablespoon of honey
Directions:
- In a jar, mix the rolled oats, almond milk, chopped nuts, chia seeds, and mashed banana.
- Cover and refrigerate overnight.
- In the morning, top with mixed berries and a drizzle of honey.
Brown Rice Porridge:
Ingredients:
- 1/2 cup of brown rice
- 2 cups of water
- 1 cup of unsweetened coconut milk
- 1 tablespoon of honey
- 1/4 cup of raisins
- 1/2 teaspoon of ground cardamom
Directions:
- Rinse the brown rice under cold water.
- In a medium-sized saucepan, bring water to a boil.
- Add the brown rice and reduce heat to medium-low.
- Simmer for about 20-30 minutes, stirring occasionally, until the rice is cooked and the mixture is creamy.
- Add the coconut milk, honey, raisins, and cardamom.
- Stir well and continue to cook for an additional 5-10 minutes, until the porridge thickens.
- Turn off the heat, let cool for a few minutes, and serve.
Greek Yogurt with Fruit and Nuts:
Ingredients:
- 1 cup of plain Greek yogurt
- 1/2 cup of mixed berries
- 1/4 cup of chopped nuts (e.g. almonds, walnuts)
- 1 tablespoon of honey
Directions:
- In a bowl, mix the Greek yogurt and honey.
- Top with mixed berries and chopped nuts.
Veggie Omelette:
Ingredients:
- 2 eggs
- 1/4 cup of chopped bell peppers
- 1/4 cup of chopped onion
- 1/4 cup of chopped mushrooms
- 1/4 cup of chopped spinach
- Salt and pepper to taste
- 1/4 cup of grated cheese (optional)
- Sliced avocado and tomato for serving
Directions:
- In a small bowl, whisk the eggs with salt and pepper.
- In a skillet, sauté the bell peppers, onion, mushrooms, and spinach until they are tender.
- Pour the eggs over the veggies and cook until the eggs are set.
- Top with grated cheese (optional) and serve with sliced avocado and tomato.
Green Smoothie:
Ingredients:
- 1 cup of unsweetened almond milk
- 1 banana
- 1/2 cup of frozen mango chunks
- 1/2 cup of baby spinach
- 1 tablespoon of chia seeds
- 1/4 avocado (optional)
Directions:
- In a blender, blend the almond milk, banana, mango chunks, baby spinach, chia seeds, and avocado (optional) until smooth.
- Pour into a glass and serve.
Avocado Toast:
Ingredients:
- 1 slice of whole-grain bread
- 1/2 avocado
- Salt and pepper to taste
- Optional toppings: sliced tomato, feta cheese, or a drizzle of balsamic vinegar
Directions:
- Toast the bread.
- In a small bowl, mash the avocado with salt and pepper.
- Spread the mashed avocado onto the toast.
- Add optional toppings if desired.
Peanut Butter Banana Smoothie:
Ingredients:
- 1 banana
- 1 tablespoon of natural peanut butter
- 1 cup of unsweetened almond milk
- 1/2 teaspoon of honey (optional)
- A handful of ice cubes
Directions:
- In a blender, blend the banana, peanut butter, almond milk, honey (optional), and ice cubes until smooth.
- Pour into a glass and serve.
Multigrain Pancakes:
Ingredients:
- 1/2 cup of whole wheat flour
- 1/4 cup of rolled oats
- 1/4 cup of cornmeal
- 2 tablespoons of ground flaxseed
- 2 teaspoons of baking powder
- 1/4 teaspoon of salt
- 1 cup of unsweetened almond milk
- 1 egg
- 1 tablespoon of honey
- 1 teaspoon of vanilla extract
Directions:
- In a bowl, mix the whole wheat flour, rolled oats, cornmeal, ground flaxseed, baking powder, and salt.
- In a separate bowl, whisk the almond milk, egg, honey, and vanilla extract.
- Pour the wet ingredients into the dry ingredients and mix until just combined.
- Heat a skillet over medium heat and pour about 1/4 cup of the batter for each pancake.
- Cook until the edges are dry and the top is bubbly, then flip and cook for another minute or until cooked through.
- Serve with your favorite toppings.
Multigrain Breakfast Bowl:
Ingredients:
- 1/2 cup of cooked quinoa
- 1/2 cup of cooked brown rice
- 1/2 cup of unsweetened almond milk
- 1/2 banana, sliced
- 1/4 cup of mixed nuts and seeds (e.g. almonds, pumpkin seeds, chia seeds)
- 1 tablespoon of honey
Directions:
- In a bowl, mix the cooked quinoa, cooked brown rice, and unsweetened almond milk.
- Top with the sliced banana, mixed nuts and seeds, and honey.
Multigrain Breakfast Burrito:
Ingredients:
- 1 whole-grain tortilla
- 1/4 cup of cooked quinoa
- 1/4 cup of black beans
- 1/4 cup of scrambled eggs
- 2 tablespoons of salsa
- 2 tablespoons of grated cheese
- Optional toppings: sliced avocado, cilantro, or hot sauce
Directions:
- Heat the tortilla in a skillet over medium heat.
- In the center of the tortilla, add the cooked quinoa, black beans, scrambled eggs, salsa, and grated cheese.
- Roll the tortilla into a burrito and heat in the skillet for a few minutes on each side until the cheese is melted and the tortilla is crispy.
- Top with optional toppings if desired.
Indian breakfasts
- Upma: Cook semolina in a pan with oil, mustard seeds, curry leaves, chopped onion, and vegetables like peas, carrots, and beans. Serve with chutney or yogurt.
- Poha: Soak flattened rice in water for a few minutes, then sauté with mustard seeds, cumin seeds, curry leaves, onion, peas, and peanuts. Garnish with cilantro and serve with a squeeze of lime.
- Idli: Soak rice and urad dal overnight, grind into a batter, and let it ferment. Steam the batter in idli molds for about 10 minutes and serve with sambar and chutney.
- Egg Bhurji: Beat eggs with salt, pepper, and turmeric powder. Cook in a pan with onion, tomato, and green chili until scrambled. Serve with toast or roti.
- Vegetable Sandwich: Toast whole grain bread and layer with sliced vegetables like cucumber, tomato, and beetroot. Spread some chutney or hummus for added flavor.