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Physique Fuel: Nutritious Breakfast Recipes To Kickstart Your Day

In This Recipe Pack:

  1. Soya Bhurji
  2. Walnut Sabudana Khichdi
  3. Paneer Stuffed Moong Dal Chilla
  4. Oats Khichdi
  5. Instant Oats Idli
  6. Sprout Salad
  7. Choco Cashew Overnight Oats

1. Soya Bhurji

Ingredients

  • ¾ cup Soya granules
  • 2 teaspoon Olive oil
  • 1 teaspoon Cumin seeds
  • 1 green chillies – Finely chopped
  • 1 teaspoon ginger Finely chopped
  • ¼ cup onions Finely chopped
  • ½ cup capsicum Finely chopped
  • ¼ cup Chopped tomatoes chopped
  • ½ teaspoon Turmeric powder
  • ½ teaspoon Chilli powder
  • ½ teaspoon Garam masala
  • ¼ teaspoon Salt to taste
  • 1 tablespoon Finely chopped coriander – 1tbsp

Instructions

  • Soak soya granules in hot water. Add salt while soaking to season it nicely.
  • After 10 minutes squeeze out the granules to remove excess water.
  • In a pan add olive oil, cumin seeds, green chillies and mix.
  • Stir for a few minutes and then add finely chopped onion and capsicum tomatoes, turmeric powder, chilli powder, garam masala and salt.
  • Cook for 5 mins and add in soaked Soya granules along with ¼ cup of water, mix well and return the bowl quickly in the microwave.
  • Finish cooking and your delicious soya bhurji is ready.

2. Walnut Sabudana Khichdi

Ingredients

  • Sabudana – 1 Cup
  • Ghee – 1/2 Tsp
  • Walnuts – 1 Cup
  • Oil – 1 Tbsp
  • Cumin Seeds – 1 Tsp
  • Potato – 2 Nos Finely Chopped
  • Salt – 1/2 Tsp
  • Green Chili – 2 Nos Chopped
  • Curry Leaves
  • Roasted Walnuts
  • Ground Walnuts
  • Juice Of 1/2 Lemon
  • Coriander Leaves

Instructions

  • Soak 1 cup of sabudana in 1 cup of water for about 6 hours
  • After about 6 hours, strain the sabudana to remove any excess water, and keep it aside
  • Heat a pan and add some oil
  • Add cumin seeds and roast them, add chopped potatoes and fry them well
  • After they have turned to a golden brown color, add salt, roasted peanuts and fry them well
  • Add green chilies, curry leaves and mix well
  • Add the soaked sabudana and mix well
  • Once most of the sabudana pearls turn translucent, add lemon juice and coriander leaves and mix well.

3. Paneer Stuffed Moong Dal Chilla

Ingredients

  • Moong Dal – 1 Cup
  • Onion
  • Green Chili
  • Garlic
  • Ginger
  • Salt
  • Chili Powder
  • Paneer – 200 g
  • Oil – 2 Tsp
  • Cumin Seeds – 1/2 Tsp
  • Onion – 1 No. Chopped
  • Green Chili – 1 No. Chopped
  • Salt – 1/2 Tsp
  • Turmeric Powder -1/4 Tsp
  • Kashmiri Chili Powder – 1 Tsp
  • Chaat Masala – 1/2 Tsp
  • Garam Masala – 1/2 Tsp
  • Juice Of 1/2 Lemon
  • Coriander Leaves

Instructions

  • Soak moong dal in three cups of water for about half an hour.
  • In a mixer jar combine the soaked dal, ginger, garlic, onion, green chillies, salt and red chilli powder.
  • Blend to a smooth batter. When done transfer to a mixing bowl. Keep aside.
  • Heat oil in a pan and add the cumin and onion and cook for 2-3 minutes till the onion is translucent.
  • Add the tomatoes and cook for 2-3 minutes till soft.
  • Add the paneer, turmeric, chilli and garam masala powders and mix well.
  • Cook for 3 minutes. Keep Aside.
  • Heat a pan, when hot, pour a ladle full of batter in the center of the pan and spread batter from the center outwards using a circular motion till you have a thin pancake
  • Drizzle a little oil over the edges and cook on medium heat until the underside is done and the edges leave the pan.
  • Spoon some of the paneer mixture down the center of the chilla.
  • Fold the edges over. Cook for another minute or so. Transfer to a plate and serve hot.

4. Oats Khichdi

Ingredients

  • Moong dal – 1/3 cup
  • Water
  • Ghee – 2 tsp
  • Cinnamon – 1 no
  • Cumin seeds – 1 tsp
  • Chopped onion – 1 no
  • Chopped ginger – 1 no
  • Chopped green chili – 2 no
  • Chopped carrot – 1 no
  • Chopped beans – 1/2 cup
  • Green peas – 1/4 cup
  • Asafoetida powder
  • Turmeric powder – 1/4 tsp
  • Chili powder – 1/2 tsp
  • Salt – 1/2 tsp
  • Oats – 1/2 cup
  • Water – 3 cups
  • Coriander leaves

Instructions

  • Take a glass jar. Soak 1/3 cup of moong dal with enough water for 15 to 20 minutes.
  • Take a pot, add 2 tsp of ghee, 1 cinnamon, 1 tsp of cumin seeds, 1 chopped onion. Saute it till onion are transparent.
  • Now, add 1 chopped ginger, 2 chopped green chili, 1 chopped carrot, 1/2 cup of chopped beans, 1/4 cup of green peas, pinch of asafoetida powder. Saute it for 5 minutes.
  • Add 1/4 tsp of turmeric powder, 1/2 tsp of chili powder, 1/2 tsp of salt and saute it on medium flame.
  • Now, add soaked moong dal, 1/2 cup of oats, 3 cups of water and mix it well with the mixture.
  • Close the pot and cook till it is 3/4th done.
  • Season it with salt. Close and cook till it is done.
  • Cook on medium flame for 25 minutes totally.
  • Finally, garnish with coriander leaves and mix till it it is little dry.

5. Instant Oats Idli

Ingredients

  • 1 cup Rolled Oats (https://amzn.to/2VL6LKx)
  • 200 g Whisked Curd
  • 1 Finely chopped Onion
  • Curry Leaves
  • 2 Chopped Green Chilies
  • Chopped Ginger
  • 1 Grated Carrot
  • Chopped Coriander Leaves
  • 1 Tbsp Oil
  • 1Tsp Chana Dal
  • 1Tsp Urad Dal
  • 1 Tsp Cumin Seeds
  • 1/2 Tsp Mustard Seeds
  • 1/2 Tsp Asafoetida Powder
  • 1Tsp Salt

Instructions

  • Grind the oats into coarse powder.
  • Transfer it to a bowl and add some oats and keep it aside.
  • To a pan, add oil, chana dal, urad dal, cumins seeds, mustard seeds.
  • Once the mustard splatters, add asafoetida powder, onions, curry leaves, green chillies and ginger.
  • Cool the ingredients and transfer it to the bowl with oats.
  • TO this add carrot, chopped coriander, salt, and mix well.
  • Now add whisked curd and mix well. Let is sit for 5 mins.
  • Grease the idly moudls and keep the idly mixture.
  • Steam the idly for about 15 mins.
  • Oats idly is ready to be served.

6. Sprout Salad

Ingredients

  • 1 cup Moong Sprouts
  • ¼ cup Onion chopped
  • ¼ cup Tomato chopped
  • 1 teaspoon Green Chilli chopped
  • ¼ cup Cucumber chopped
  • ½ teaspoon Black Salt
  • ½ teaspoon Roasted Cumin Powder
  • ½ teaspoon Chaat Masala
  • 1 tablespoon Lemon Juice
  • Salt to taste
  • ¼ cup Pomegranate Seeds

Instructions

  • Add all the ingredients in bowl and mix well.
  • Refrigerate the salad for 30 minutes.
  • Serve immediately.

7. Choco Cashew Overnight Oats

Ingredients

  • 45g oats
  • 1 heaped tsp unsweetened cocoa powder
  • 1-2 tbsp honey
  • 100-150ml milk
  • 1-2 tbsp cashew butter or ground/powdered cashew
  • 25g choco chips or melted chocolate

Instructions

  • Mix together the oats, cocoa, honey and milk and pour into a glass or bowl.
  • Top with the cashew and choco chips or melted chocolate. Stir well, and place overnight in the fridge.
  • Oats will be ready to consume within 4 hours and easy to carry around if you have a busy schedule!

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