Healthy Breakfast Recipes

🌱 Healthy Indian-Style Whole Wheat Burger

📝 Ingredients

For the Patty (choose one):

Option 1: Chickpea (Chana) Patty

• 1 cup cooked chickpeas (or canned, drained)
• 1 boiled potato (medium)
• 1 green chili (optional, finely chopped)
• 1 tsp grated ginger
• 1/2 tsp cumin powder
• 1/2 tsp chaat masala
• 1/2 tsp garam masala
• Salt to taste
• 1-2 tbsp oats or whole wheat flour (as a binder)
• Fresh coriander leaves, chopped

Option 2: Mixed Vegetable Patty

• 1/2 cup grated carrot
• 1/2 cup grated beetroot
• 1/2 cup boiled peas or corn
• 1 boiled potato
• Same spices as above
• 1–2 tbsp oats or flour to bind

For Assembly:

• Whole wheat burger buns
• Onion slices
• Tomato slices
• Lettuce or spinach leaves
• Cucumber slices
• Low-fat yogurt or hung curd
• Mint chutney or coriander chutney
• A dash of lemon juice
• Optional: Low-fat cheese slice or paneer slice

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🍳 Instructions

1. Make the Patty

• Mash all patty ingredients together in a bowl.
• Shape into burger-sized round patties.
• Lightly pan-fry with minimal oil on a non-stick pan until golden brown on both sides. You can also bake or air-fry for healthier results.

2. Prepare Chutney Sauce

• Mix 2 tbsp hung curd or Greek yogurt with 1 tbsp green chutney.
• Add a pinch of salt and lemon juice.
• This acts as a flavorful and creamy low-fat spread.

3. Toast the Buns

• Slice the whole wheat burger buns.
• Lightly toast on a pan with just a hint of ghee or oil (optional).

4. Assemble the Burger

• Spread chutney-yogurt sauce on both halves of the bun.
• Place lettuce/spinach on the bottom.
• Add the patty.
• Top with onion, tomato, and cucumber slices.
• Add a paneer or cheese slice if using.
• Cover with the top bun.

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🥗 Optional Healthy Add-Ons

• Sprinkle roasted flax seeds or sesame seeds for crunch.
• Add avocado slices for healthy fat.
• Replace potato in the patty with sweet potato for a twist.

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🧠 Tips for Keeping it Healthy

• Avoid mayo or heavy sauces — yogurt chutney is your friend!
• Grill or bake instead of frying patties.
• Use whole wheat buns, or try multigrain or homemade ones.

🥕🟢 Steamed Carrot and Pea Cutlets (No Fry)

🧑‍🍳 Cooking Method: Steaming (no frying)

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🥄 Ingredients:

• 1 cup grated carrot
• 1/2 cup boiled green peas (lightly mashed)
• 1 small boiled potato (for binding)
• 1 tbsp semolina (rava/sooji) OR oats flour (optional, helps bind)
• 1/4 tsp cumin seeds or powder
• 1/4 tsp grated ginger
• A pinch of turmeric
• Salt to taste
• Fresh coriander leaves, finely chopped (optional)

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🔥 Instructions:

1. Prep the mixture:
   • In a mixing bowl, combine grated carrot, mashed peas, and mashed potato.
   • Add semolina/oats flour, cumin, ginger, turmeric, and salt.
   • Mix everything thoroughly. If the mix feels wet, add a little more oats or semolina.
2. Shape the cutlets:
   • Divide into equal parts and form into small round or oval patties.
   • Keep them slightly thick so they remain moist when steamed.
3. Steam the cutlets:
   • Place them on a greased steamer plate or idli stand.
   • Steam for 10–12 minutes on medium heat, until they feel firm and cooked.
4. Cool slightly before serving:
   • Let them rest 2–3 minutes after steaming to firm up.

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✅ Optional Enhancements:

• Add boiled moong dal for extra protein.
• Serve with plain curd or mild coriander-mint chutney (no chili).
• If you can tolerate a bit of texture, coat lightly in roasted sooji before steaming for a crispier outer layer.

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🩺 Why it’s perfect post-surgery:

• Zero oil
• Soft texture
• Rich in fiber, vitamins, and healing-friendly nutrients
• Easy to digest with minimal spices

🍳🥪 Besan Chilla Sandwich with Fresh Veggies

A fusion of crispy besan chilla, toasted bread, and crunchy Indian salad — perfect for breakfast, lunchbox, or chai-time snack!

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🕒 Prep Time: 10 mins

🕒 Cook Time: 15 mins
🍽️ Serves: 2 (makes 2 sandwiches)

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🌾 Ingredients

For the Besan Batter:

• 1 cup besan (gram flour)
• ¼ cup finely chopped onion
• 2 tbsp grated carrot (optional)
• 1 green chili, finely chopped (optional)
• 2 tbsp chopped coriander
• ½ tsp ajwain (carom seeds)
• ¼ tsp turmeric (haldi)
• ½ tsp red chili powder
• Salt to taste
• Water — enough to make a medium-thick, spreadable batter

For the Sandwich:

• 4 slices bread (any type)
• 1 small onion, thinly sliced
• 1 tomato, thinly sliced
• 1 cucumber, thinly sliced
• Salt & pepper to sprinkle
• Chaat masala (optional)
• Green chutney (optional)
• Ghee/oil for toasting

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🔥 How to Make It

1️⃣ Make the Batter

• Mix all the batter ingredients in a bowl.
• Add water gradually to form a thick, spreadable batter (not runny).

2️⃣ Cook Bread Chilla Base (1 per sandwich)

1. Heat a tawa on medium flame. Add a few drops of oil.
2. Pour a ladle of besan batter on the tawa and spread it roughly to match the size of your bread slice.
3. Quickly place a bread slice on top and press gently.
4. Spread some more batter on top of the bread to coat it.
5. Cook for 2–3 minutes until golden and crisp underneath.
6. Flip the whole thing and cook the other side until crisp and cooked through.
7. Repeat with the second slice to make a “top layer” for the sandwich.

Now you have 2 chilla-coated bread slices (one will be base, other top).

3️⃣ Assemble the Sandwich

1. Take one cooked slice, chilla-side down.
2. Spread a little green chutney (optional).
3. Place sliced onions, tomatoes, cucumbers neatly on top.
4. Sprinkle a little salt, pepper, and chaat masala.
5. Cover with the second chilla-bread slice (chilla side up).
6. Press gently and toast again on the tawa with a few drops of ghee for 1 minute (optional but delicious!).

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✅ Serve It Hot!

• Cut in halves or triangles.
• Serve with:
  • Mint chutney
  • Ketchup
  • Spiced curd dip

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🌟 Tips & Variations:

• Add a slice of cheese on top of the veggies before closing for a melty touch.
• Can mix some paneer or boiled potato with the veggies for a heavier version.
• Great for lunchboxes — just wrap in foil or paper towel.

🥑🌶️ Healthy Indian-Style Chickpea Avocado Toast

✅ Ingredients (for 2 slices):

• 2 slices whole grain or multigrain bread (or millet bread for gluten-free)
• 1 ripe avocado
• 1/2 cup cooked chickpeas (or canned, rinsed)
• 1–2 tsp olive oil or cold-pressed mustard oil
• 1/4 tsp cumin powder (jeera)
• 1/4 tsp chaat masala (optional but tasty!)
• 1/2 green chili (finely chopped, adjust to taste)
• 1 tbsp finely chopped red onion
• 1 small tomato, finely chopped (seeds removed)
• 1 tbsp chopped fresh coriander (dhaniya)
• Juice of 1/2 lime or lemon
• Salt to taste
• Optional toppings: chili flakes, sesame seeds, or roasted peanuts

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👩🏽‍🍳 Instructions:

1. Toast the Bread:
   • Toast the slices of bread until golden and crisp.
2. Prepare the Chickpea-Avocado Mash:
   • In a bowl, mash the avocado and chickpeas together (leave a bit chunky for texture).
   • Add cumin, salt, chaat masala, chopped green chili, onion, tomato, and coriander.
   • Drizzle in olive oil and squeeze in the lime juice.
   • Mix well to combine into a flavorful mash.
3. Assemble the Toast:
   • Spread the mixture generously onto the toasted bread slices.
   • Sprinkle with optional toppings like sesame seeds, chili flakes, or roasted peanuts for crunch.
4. Serve Immediately:
   • Best enjoyed fresh while the toast is crisp!

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🧠 Health Notes:

• Chickpeas = Plant protein + fiber
• Avocado = Healthy fats + potassium
• Spices = Anti-inflammatory and digestion-supportive

🍏 Indian-Style Apple Nachos (Healthy & Flavorful)

✅ Ingredients:

• 2 crisp apples (Fuji, Gala, or Shimla variety)
• 1–2 tbsp jaggery syrup, date syrup, or honey
• 1–2 tbsp unsweetened peanut butter or almond butter (or tahini if preferred)
• 1/4 tsp ground cardamom (elaichi)
• 1 tbsp roasted chopped peanuts or pistachios
• 1 tbsp unsweetened shredded coconut
• 1 tbsp granola or murmura (puffed rice) for crunch
• Optional: A pinch of chaat masala or cinnamon
• A few drops of rose water or saffron milk (optional for a royal touch)
• Lemon juice (to prevent browning)

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👩🏽‍🍳 Instructions:

1. Slice Apples:
   • Wash, core, and slice apples into thin wedges or rounds.
   • Toss with lemon juice to keep them fresh and white.
   • Arrange them on a large plate like nachos.
2. Warm Drizzles:
   • Slightly warm the peanut butter and jaggery or date syrup so they’re easy to drizzle.
3. Flavor Boost:
   • Stir cardamom into the syrup or nut butter for that Indian mithai vibe.
   • Add a couple drops of rose water or saffron milk if using.
4. Assemble the Apple Nachos:
   • Drizzle the nut butter and syrup over the apple slices.
   • Sprinkle chopped nuts, coconut, and granola or puffed rice on top.
   • Light dusting of chaat masala or cinnamon to finish.
5. Serve Immediately:
   • Enjoy it fresh for best texture and flavor.

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🌿 Optional Add-ins:

• Chopped dried fruits: like dates, figs, or raisins.
• Homemade trail mix: mix of sunflower seeds, melon seeds, and fennel seeds (saunf).
• Yogurt drizzle: for a creamy layer, use thick hung curd or Greek yogurt with a bit of honey and cardamom.