5 Healthy Breakfasts Recipe | High Protein in Veg
Vegetable Salad | Banana Milkshake | Peanut butter Sandwich | Overnight Oats | Healthy Frankie
1.Vegetable Salad
- Take your favorite veggies( I had used carrot, beans, tomato, paneer, half sliced onion, cucumbers, capsicum, beetroot, spring onions).
- Then rinse all the veggies and peel + chop them as you like them.
- Take a bowl and put all the veggies inside it.
- Then take a pan and roast 2 tablespoons of pumpkin seeds, 1tablespoon of sunflower seeds and 1 teaspoon of sesame seeds.
- Now add these seeds into the veggies and mix well.
- Add 1 tablespoon of lime juice,1 tablespoon of olive oil, few fresh Italian basils, 1 teaspoon of celery, salt and pepper as required.
- Eat this salad fresh. Don't keep it for long.
Benefits of vegetable salad:
- This salad will improve your digestion system and will increase the lifespan.
- It helps to manage weight.
- Very rich source of fiber, vitamins and protein.
- Helps in removing the toxins.
- Prevents hair fall.
- Increases metabolism.
- Healthy Heart.
- Prevents greying.
- Glowing skin.
- Insomnia.
Nutrition Facts
vegetable salad recipe
Amount Per Serving
Calories 438Calories from Fat 288
% Daily Value*
Fat 32g49%
Saturated Fat 4g25%
Sodium 711mg31%
Potassium 1440mg41%
Carbohydrates 31g10%
Fiber 11g46%
Sugar 15g17%
Protein 14g28%
Vitamin A 11070IU221%
Vitamin B1 (Thiamine) 1mg67%
Vitamin B2 (Riboflavin) 1mg59%
Vitamin B3 (Niacin) 3mg15%
Vitamin B6 1mg50%
Vitamin C 63mg76%
Vitamin E 6mg40%
Vitamin K 81µg77%
Calcium 172mg17%
Vitamin B9 (Folate) 146µg37%
Iron 5mg28%
Magnesium 222mg56%
Phosphorus 482mg48%
Zinc 3mg20%
2.Banana Milkshake
- Take 1 glass of cold milk and add it to the blender.
- Then put 1 diced banana. (Don't use raw banana, Use 1 big size banana)
- Blend the banana and milk properly.
- Add 1 tablespoon of peanut butter and 1 teaspoon of sugar.
- Blend properly till it becomes smooth and peanut butter gets blend with milk.
- Serve your banana milkshake with some cinnamon powder.
This banana milkshake is very healthy as well as filled with proteins as peanut butter is a good source of proteins and irons. You can also add 1 scoop of whey protein if you are into bodybuilding. This is something that is healthy as well as fulfills the stomach.
3.Peanut Butter Sandwich
- Take 2 slices of brown bread.
- Add the peanut butter on both slices properly.
- Put some chopped veggies like carrot, capsicum, onions, beetroot, etc.(Veggies according to your choice)
- Then add some grated cheese.
- Cover the sandwich and grill it.
- Serve it with a chocolate milkshake or milk.
This is a lot healthier sandwich as compared to the normal one because here the brown bread is used instead of white bread. Normal white butter is replaced with rich peanut butter. This sandwich can help in weight loss also(if cheese removed) and boosts energy. Helps in recovering the muscles also.
4.Overnight Oats in a bowl.
- Take a bowl and add old-fashioned oats(porridge oats). Fill the bowl as much you think you will be able to eat.
- Then add 2 teaspoons of chia seeds.
- Now add the yogurt or vanilla extract.
- Add some sweeteners (sugar, syrup, honey) and 1/2 glass of milk.
- Now cover the bowl with its covering cap.
- Then put it into the refrigerator overnight.
- Open the lid in the morning and add your favorite toppings (berries, nuts, fruits, Nutella, apple syrup, banana, peanut butter)
Maximillian Bircher-Benner is the one who invented the overnight oats recipe. He was a doctor in the back centuries. He made this recipe for his patients to eat for fruits.
5. Indian-style veg potato Frankie.
- Take a wheat roti.
- Add the aloo-jeera-tomato sabji and spread it evenly.
- Then add some chopped paneer and onions, yellow and green capsicum.
- Now, add some chaat masala and grated cheese.
- Roll it as we do for Frankie.
- Then toast it on tawa by adding some butter.
- Serve it hot with green chutney.
Aloo-Jeera sabji:
- Take 5-6 large size boiled, peeled and diced potatoes.
- Take a pan and roast the 3 tablespoons of jeera in 3 tablespoons of oil.
- Once the color of jeera slightly changes, add 2 chopped green chilies.
- Then add potatoes and mix well.
- Add the spices (1 teaspoon of turmeric powder, 1 teaspoon of red chili powder, a pinch of asafoetida and salt as per taste)
- Mix and cook well for about 3-4 minutes.
- Then add 1 tablespoon of lime juice and some freshly chopped coriander leaves.
- Jeera-Aloo sabji is ready!
Nutrition Facts
Jeera Aloo
Amount Per Serving
Calories 86Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 531mg23%
Potassium 21mg1%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 129IU3%
Vitamin B1 (Thiamine) 1mg67%
Vitamin B2 (Riboflavin) 1mg59%
Vitamin B3 (Niacin) 1mg5%
Vitamin B6 1mg50%
Vitamin C 3mg4%
Vitamin E 4mg27%
Vitamin K 3µg3%
Calcium 11mg1%
Iron 1mg6%
Magnesium 4mg1%
Phosphorus 6mg1%
Zinc 1mg7%
If you don't roll the roti and instead cut it into quarter half then you get 4 spaces in which you can step by step design your ingredients and make it into a wrap style!
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Read other recipes: How to make Mumbai style vada pav
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