Eggs

🥚 Healthy Egg Upma (Post-Surgery Friendly)

🩺 Post-Surgery Considerations:

• Soft texture – Easy to chew and digest
• Low spice – Mild on the gut
• High protein – Helps tissue repair
• Low oil & fiber – Avoids bloating or discomfort

📝 Ingredients:

For the Upma base:

• ½ cup semolina (sooji/rava) – roasted
• 1 cup water
• ½ tsp ghee or 1 tsp olive oil
• ¼ tsp mustard seeds (optional, for flavor)
• 4–5 curry leaves (optional, aids digestion)
• 1 tbsp finely chopped carrots (lightly steamed if needed)
• 1 tbsp finely chopped beans (lightly steamed if needed)
• 1 tbsp finely chopped onion (optional and well-cooked)

For the eggs:

• 1–2 eggs – scrambled or soft boiled
• Pinch of turmeric
• Salt to taste (minimal)
• Optional: pinch of black pepper (skip if advised to avoid spice)

🍳 Instructions:

1. Dry roast semolina in a pan on medium heat until light golden and aromatic. Set aside.
2. In the same pan, heat ghee or olive oil.
   Add mustard seeds (optional) and curry leaves.
3. Add chopped onions (if using) and sauté until soft and translucent.
4. Add the carrots and beans, stir for a few minutes. Add a pinch of turmeric and salt.
5. Add 1 cup water and bring to a boil.
6. Slowly add the roasted semolina while stirring to avoid lumps. Lower the heat and stir until it thickens and becomes soft and fluffy.
7. In a separate non-stick pan, scramble the eggs gently in a few drops of oil or steam soft-boiled eggs and slice.
8. Fold the cooked eggs into the Upma, or serve sliced boiled eggs on top.
9. Garnish with a little fresh coriander (optional and finely chopped, if tolerated).

💡 Tips for Post-Surgery Diet:

• Avoid chilies, garam masala, or heavy spices.
• Cook veggies thoroughly to make them easy to digest.
• Use minimal oil or ghee to keep it light.
• Pair with herbal tea or plain curd (if dairy is allowed).

🥚🌾 Egg & Bajra Upma

(High-protein, fiber-rich breakfast or lunch option)

Ingredients:

• 1/2 cup bajra (pearl millet) – soaked overnight & drained (or use bajra flour or pre-cooked bajra)
• 2 eggs
• 1 small onion (chopped)
• 1 green chili (chopped)
• 1/2 tsp ginger (grated)
• 1/4 tsp mustard seeds
• 1/4 tsp cumin seeds
• 1/4 tsp turmeric
• Curry leaves (optional)
• Salt to taste
• 1 tsp oil or ghee
• Chopped coriander (for garnish)
• Lemon juice (optional)

Instructions:

1. Cook bajra: Pressure cook soaked bajra with water (2:1 ratio) for 3–4 whistles until soft. Drain extra water if needed.
2. Heat oil in a pan. Add mustard seeds, cumin, curry leaves, onion, green chili, and ginger. Sauté till onions turn soft.
3. Add turmeric and cooked bajra. Mix well and stir-fry for 2–3 mins.
4. Push bajra to one side, crack eggs into the pan. Scramble and cook fully.
5. Mix scrambled eggs with bajra. Add salt, cook for a minute.
6. Garnish with coriander and lemon juice if desired.

🥗 Serve hot with curd or plain as a complete meal.
💪 Great for weight management, diabetic-friendly, and high in protein + fiber!

Healthy Egg and Spinach Paratha Roll Recipe

Ingredients:

For the paratha dough:

• 1 cup whole wheat flour
• 1/4 tsp salt
• Water (as needed to knead)
• 1 tsp oil (optional)

For the filling:

• 2 eggs (or 4 egg whites for a lighter option)
• 1 cup spinach, finely chopped
• 1 small onion, finely chopped
• 1 green chili, finely chopped (optional)
• 1/2 tsp cumin seeds or ajwain (optional)
• Salt and pepper to taste
• 1 tsp oil or butter (for cooking eggs)

For assembling:

• 1-2 tbsp yogurt or green chutney (optional)
• Fresh coriander leaves (optional)

Instructions:

1. Prepare the dough:
   In a bowl, mix whole wheat flour and salt. Gradually add water and knead into a soft, pliable dough. Cover and rest for 20 minutes.
2. Prepare the filling:
   Heat oil in a pan. Add cumin seeds (if using), then sauté onions and green chili until soft.
   Add chopped spinach and cook till wilted.
   Beat eggs with salt and pepper. Pour eggs into the pan with spinach-onion mix. Scramble until cooked but still moist. Set aside.
3. Make parathas:
   Divide dough into equal balls. Roll each ball into a circle about 6-7 inches diameter.
   Cook on a hot tava or non-stick pan, flipping and applying a little oil or ghee, until golden brown on both sides.
4. Assemble the roll:
   Place the cooked paratha on a flat surface. Spread yogurt or green chutney if using.
   Add the egg-spinach filling on one side.
   Roll tightly into a wrap.
5. Serve:
   Cut in half if desired and enjoy warm with a side of salad or chutney.

Tips:

• You can add some grated cheese or paneer for extra richness.
• Add spices like garam masala or chaat masala to the egg filling for more flavor.
• For vegan option, skip eggs and use tofu scramble or mashed chickpeas with spinach.