Healthy Breakfast

Egg n Cheese on Toast

Brown Bread Pieces: 3

Grated cheese: ½ cup

Fine chopped onions: 2 tbsp

Fine chopped coriander leaves: 1 tbsp

Boiled egg whites: 2

Olive Oil

Salt

Black pepper

1. Boil,peel and cut eggs in circles.

2. In a bowl mix together cheese, fine chopped onions, chilly flakes, coriander leaves.

3. Lightly toast the bread from both side using olive oil.

4. Arrange these bread pieces on baking tray.

5. Spread egg pieces on top of each bread.

6. Sprinkle some salt and black pepper on eggs.

7. Spread cheese mixture on top of eggs.

8. Broil it for 3-4 minutes at 260C or till the cheese melts.

9. Cut them diagonally or any shape you like.

10. Egg cheese toast is ready to serve.

You can also use paneer instead of eggs.

Healthy Vegetable Paratha

Ingredients:

    1 cup shredded carrot (Gajar)

    1 cup shredded radish (Mooli)

    1 cup shredded beetroot (Chukundar)

    2 1/2 cup whole wheat flour (add accordingly)

    1/2 cup gram flour (besan)

    1 tablespoon oil for dough

    2 green chili, chopped (optional)

    1/4 teaspoon turmeric powder

    1/4 teaspoon asafetida

    1 tablespoon roasted cumin seed powder (Jeera Powder)

    1 tablespoon fennel seeds

    salt to taste (1 teaspoon)

    little wheat flour for dusting   

    oil for cooking

Mix the wheat flour , besan (gram flour) and 1 tablespoon of oil.

Add jeera powder, red chili powder, turmeric powder, asafetida, chopped green chili and fennel seeds to it.

Add shredded vegetables (carrot, radish, beetroot) into the flour mixture.

Mix well to incorporate and form a medium stiff dough (not dry). If needed add more or less wheat flour to the dough. Knead the dough well using warm water as needed.

Apply little oil on top of dough, cover and keep it aside for 15 minutes.

Divide dough into 8-10 equal portions depending upon your desired paratha size.

Now heat the skillet on medium flame.

Take a dough ball, flatten it with palm, dust it with wheat flour and roll out each dough ball thinly into a circle.

Drop the rolled paratha gently on hot skillet, Cook on both sides, using little oil till the parathas are golden brown.

Serve hot parathas with curd, chutney or pickle.

Western Egg White Omelete

​Olive oil

Chopped green bell pepper (shimla mirch)

Chopped red bell pepper(shimla mirch)

Chopped onion

Salt

2 Liquid Egg Whites

2 tablespoons shredded cheese

Heat the pan and add olive oil; heat over medium heat. Add bell peppers and onion; cook 4 minutes or until vegetables are just tender, stirring occasionally. Place vegetables in small bowl; stir in salt. Cover to keep warm. Carefully wipe out pan with paper towels; spray pan again with cooking spray.

Pour Egg white into pan over medium heat; loosely cover pan with aluminum foil. Cook 1-1/2 minutes or or until edges start to set. Using a rubber spatula, gently lift edges while tilting pan to allow uncooked Egg to run beneath. Cook just until set.

Place vegetables over half of cooked Eggs sprinkle with cheese. Fold over to cover vegetables. Slide omelet onto plate.

Calories : 180 Protein : 24 g

Quick Low Calorie Breakfast

Mexi Melt

2 tablespoons leftover Rajma beans dry

1 slice whole-wheat bread, toasted

1 tablespoon prepared salsa

1 tablespoon shredded cheese

For Salsa

2 cups seeded, chopped tomatoes (6-7 medium tomatoes)

the leaves from one bunch of fresh dhaniya chopped

6 cloves fresh chopped garlic

1/2 an onion chopped

1 jalapeno, finely chopped

1/2 teaspoon salt

about 1 tablespoon lime juice

Mix all and Refrigerate

Spread beans on toast. Top with salsa, then cheese. Microwave on High until the cheese is melted and the beans are hot, about 45 seconds.

Calories 123

Herb & Onion Frittata

1 cup diced onion

1/4 cup plus 1 tablespoon water, divided

1 teaspoon extra-virgin olive oil

3 egg whites

2 teaspoons chopped fresh herbs (Dhaniya, Tulsi, Pudina, rosemary, Thyme)

1/8 teaspoon salt

1/8 teaspoon freshly ground pepper

2 tablespoons grated low fat cheese

Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.

Pour in egg, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.

Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.

Have with fresh fruit such as Orange / Apple

Calories : 220

Egg White Sandwich

1/2 teaspoon extra-virgin olive oil

1 tablespoon finely chopped red onion

2 large egg whites, beaten

Pinch of salt

Cabbage Leafs / Blanched Spinach

1 slice tomato

2 whole-wheat Bread Slices toasted

Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and cook, stirring constantly, until whites are set, about 30 seconds.

To make the sandwich, layer cabbage leafs / Spinach, the egg whites, and tomato on toasted whole wheat bread. You can sprinkle low fat cheese to add taste.

Have it with a slice of fruit or fresh juice.

Calories 109 Protein 15 gms

Pineapple-Rasberry Parfait

1 Peach yogurt (Mother Dairy / Amul)

1/2 Cup fresh raspberries

1 cup fresh, frozen or canned pineapple chunks

Divide and layer yogurt, raspberries and pineapple into 2 glasses

Calories : 109 per serving 

My Favorite Protein Shake Recipes: This is a complete breakfast and one does not feel hungry till lunch.
8 oz is 1 glass. I use soy milk which is easily available in market today or you can use Double tonned or skimmed milk also.

Chocolate Monkey
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop getrim chocolate protein
1/2 a banana
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Strawberry Banana Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop getrim vanilla protein
1/2 banana
3 whole frozen strawberries
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Chocolate Covered Cherry
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop getrim chocolate protein
10-12 frozen or fresh cherries
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Berry Berry Good Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of getrim vanilla protein powder
1/2 cup frozen or fresh berries (strawberries, blueberries, raspberries)
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Mochachinno
8 oz. cold coffee
1 scoop chocolate protein
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Strawberry Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop getrim vanilla protein
3-4 Frozen Whole Strawberries
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Mango Madness Protein Smoothie
4 oz. water
4 oz. soy milk
1 scoop getrim vanilla protein powder
1/2 cup fresh or frozen mango chunks
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Mango Banana Protein Lassi
4 oz. soy milk
4 oz. water
1/4 cup yogurt (Dahi without water)
2-3 drops Vanilla Essence
1 scoop getrim vanilla protein powder
1/2 Banana (fresh or frozen)
1/2 cup fresh or frozen mango chunks
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Banana Protein Smoothie
4 oz. water
4 oz. soy milk
1 scoop getrim vanilla protein powder
1/2 Banana (fresh or frozen)
Dash Cinnamon (dalchini powder)
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Mango Banana Protein Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of getrim vanilla protein powder
1/4 cup frozen mango chunks
1/2 a banana
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Strawberry Mango Protein Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop vanilla protein
1/4 cup frozen mango chunks
3 whole strawberries
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

For frozen Fruits :
Mango and Banana : Slice them in small pieces, place them on a plate and put them in freezer overnight.
All berries can be put as is basis on open plate and freeze them overnight.

For Getrim Protein  : www.getrim.in

You should take at least 30 minutes to finish any of the smoothies. If travelling you can carry it in a bottle and add 3-4 ice cubes to it.