Estimated reading time: 5 minutes Cuisine Type: International Preparation timeline: 15-20 minutes No of Serves: 2-4 Best Season: Year-round Nutritional parameter with values: Protein: 20-30g, Carbohydrates: 30-40g, Fat: 5-10g
1. Oatmeal with berries and nuts
Ingredients:
- 1/2 cup rolled oats
- 1 cup water or milk
- 1/4 cup mixed berries (blueberries, raspberries, strawberries)
- 1/4 cup nuts (almonds, walnuts, pecans)
- 1 tablespoon honey or maple syrup (optional)
Instructions:
- In a medium saucepan, combine the oats, water, and milk.
- Bring to a boil, then reduce heat and simmer for 5 minutes, or until the oats are cooked through.
- Remove from heat and stir in the berries, nuts, and honey or maple syrup.
- Serve immediately.
2. Yogurt parfait with granola and fruit
Ingredients:
- 1 cup plain yogurt
- 1/2 cup granola
- 1/4 cup mixed fruit (banana slices, apple slices, berries)
- 1 tablespoon honey or maple syrup (optional)
Instructions:
- In a bowl, layer the yogurt, granola, and fruit.
- Drizzle with honey or maple syrup, if desired.
- Serve immediately.
3. Tofu scramble with vegetables
Ingredients:
- 1/2 block extra-firm tofu, crumbled
- 1 tablespoon olive oil
- 1/2 onion, chopped
- 1/2 green bell pepper, chopped
- 1/4 cup spinach
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Heat the olive oil in a large skillet over medium heat.
- Add the onion and green bell pepper and cook until softened.
- Add the tofu and spinach, and cook until heated through.
- Season with salt and pepper.
- Serve immediately.
Ayurvedic and historical significance of these recipes:
- Oatmeal: Oats are considered a sattvic food in Ayurveda, which means they are considered to be pure and calming. They are also a good source of fiber, which is important for digestion.
- Yogurt: Yogurt is also considered a sattvic food, and it is a good source of probiotics, which are beneficial for gut health.
- Tofu: Tofu is a good source of protein and is considered to be a sattvic food. It is also a good source of iron, which is important for vegetarians.
These three recipes are all quick and easy to make, and they are a good source of protein and other nutrients. They are also a great way to incorporate more fruits, vegetables, and whole grains into your diet.
Additional tips:
If you are looking for a more filling breakfast, you can add a slice of whole-grain toast to any of these recipes.
You can add your own favorite toppings to these recipes.
These recipes can be made ahead of time and stored in the refrigerator for later.
