Indian food is mostly associated with high calorie, oily yet tasty food. Apart from its rich Mughlai dishes, North-Indian Curries, we also specialize in healthy food that also helps in weight loss.
Indians and their Food Habits
With its vast geographical and cultural expansion, India is home for different cuisines across the country. Geographical shifts can change the taste and ingredients of a food completely. Some dissimilarity also exists for cultural beliefs. However, Indian culinary mostly associated with rich taste and texture, high calories, thick gravies that can easily lead to weight gain.
Breakfast is the first meal of the day. A healthy breakfast routine helps you to keep going for the day till Noon. As advised, breakfast should be a combination of nutrients required for our body. And it should be our heaviest portion for the day. Those suffering for weight loss should follow the inverted pyramid system for food intake. The largest portion sits at the top of the pyramid, the Breakfast, the next to the chart is Lunch, which is a smaller portion that of Breakfast, Dinner ranks at the bottom of the pyramid where the portion size is narrow. If we follow this structure of food intake along with a healthy food habit, then we can expect a noticeable change in our body weight.
We will discuss 10 healthy Indian-inspired Breakfast ideas which will also help in weight loss
A South-Indian dish made with rice flour and urad dal batter which is fermented overnight. Idli is a healthy choice for breakfast as it is steamed and no fat is used in this process. Fermentation of the batter makes it even better for digestion. Few add-ons like herbs and finely chopped vegetables can be mixed with the batter for making it even far healthier. To make it even healthier we have an option for oats idli as well.
- Oats Upma
Semolina is the main ingredient for making Upma, but to make it healthier we can substitute it with Oats. Oats are rich in fiber and helps to reduce cholesterol level. Try to include oats in your daily routine. Add a toss of lemon juice and fresh herbs to make it tastier.
- Chana Dal Chilla
Chana dal Chilla is made by soaking the chana dal overnight or as required and grinding it to a coarse paste. Further herbs and chopped veggies along with yogurt is added to the mixture and laid as pancakes. This will keep you full for longer and due to low glycemic index, it can utilize blood sugar effectively.
Poha is a good option for weight loss for its filling nature and light texture. It is made by parboiling paddy and is soaked under the sun and then beaten to five a flattened texture. Adding your favorite veggies and the use of Indian masalas makes it a sumptuous dish.
Originating in Gujarat, Dhoklas are made of Besan. The batter of Dhorkla is fermented and then steamed in a pot. This recipe is rich in protein and heavy for stomach which keeps us away from unnecessary food craving. It can be served with a Chutney and grated coconut.
- Scrambled Eggs
Eggs are rich in protein and are liked by all. Add some vegetables and herbs to make it a much healthier option but keep low on the use of oil. It is essential to have at least one egg a day.
- Wheat Roti or Paratha
Plain wheat roti or paratha is a good breakfast option. Wheat contains dietary fibers and helps in digestion. This keep us fool for long hours and could be accompanied by scrambled eggs. The best part is, it is a non-fried item.
- Vegetable stuffed Parathas
Parathas are not always unhealthy. Parathas can be made by using wheat flour in place of refined flour. For stuffing, finely chopped vegetables can be used. While frying the parathas, less use of oil will keep its nutritional value intact.
- Sattu or Ground Chickpeas
Sattu is made by grounding chickpeas. It has rich nutritional value and keeps the stomach full for long. It could be taken as a drink when mixed with water, lemon juice and a bit of salt. It is a non-fried item and is rich in vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium.
- Oats Muffins
Oats top the chart when it comes to healthy eating and weight loss. Make a dry powder of oats and substitute it with the refined flour to make muffins. Dry fruits and honey can also be used for healthier options. Cupcakes are an attraction to kids and can be filling and attractive as well.
Indian spices play an important role in terms of health benefits and weight loss plans. The spices used in Indian cooking have a few medicinal values as well which is an added benefit. Try to add a lot of spices like Turmeric, Coriander, Cumin, Black Pepper, Garam Masala to your cooking to add flavor as well as health.
Fresh Fruits and veggies
Look out for fresh vegetables and give preference to home cooking. While selecting fruits and veggies, look for its freshness and keep options for frozen vegetable low. Vegetables once cut loses its essential nutrients till a certain percentage. If we have time to process vegetable at home then that’s the best option. Before cutting veggies and fruits if must be washed under running water to get rid of unwanted pesticide and other harmful chemicals that are used at the time of farming.
Choose healthier options
There is no such chart when it comes to cooking according to your taste buds. Just look for healthier options and replace them with the unhealthier one. For example, try to substitute sugar with jiggery or honey, refined flour with whole wheat flour, adopt wheat noodles over regular noodles, and substitute brown rice over polished rice. Include a lot of oats in your diet that will help in cholesterol reduction. Eat fruits daily and intake adequate of water each day to live healthily.