While we may not yet have a clear answer to what came first, the egg or the chicken, when it comes to the first meal of the day…the egg wins hands down.

The high nutrient value of eggs make them an excellent way to start the day or for that matter a healthy snack at any time of the day. Eggs are a rich source of protein and also contribute to increase the HDL (good cholestrol) in the blood stream.

Eggs are also high on the satiety index, which means that they keep you feeling full for longer. This means that you are less likely to reach for an unhealthy snack, this reducing the total number of calories consumed.

Egg muffins are perfect for those busy mornings when you don’t have the time to flip omelettes. Just a few minutes in the oven is all it takes to get this wholesome breakfast on the table.

 

Ingredients

3 whole eggs

1 cup mixed peppers, chopped

½ cup onion, chopped

1 cup spinach, chopped

½ cup mushrooms, chopped

1 tablespoon fresh basil, chopped

½ tablespoon olive oil

Salt, to taste

Pepper, to taste

2 tablespoon cheese (optional)

 

Method

• Preheat oven to 200°C.
• Grease a six-slot muffin pan with oil. Or, line the muffin pan with paper cups and avoid the oil.
• In a nonstick pan, heat the oil. Sauté the onions and peppers. After they soften, add the spinach and mushrooms and sauté till the veggies are cooked and mist of the water has evaporated.
• In a bowl break the eggs and whisk together.
• Add the sautéed veggies, basil, salt and pepper and mix well together. Add the cheese, if using.
• Pour the egg and veggie mixture into the greased muffin mould and pop into the oven.
• Bake for 15-20 minutes. The top should brown slightly and the eggs should be cooked through.
• Remove from the oven, cool slightly and unmould.
• Serve hot with a chilli sauce.

Tips:

Add a dollop of pesto sauce or chilli sauce to the egg mixture to infuse the egg-muffin with more flavour.

 

Bon Appetit!

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In recent years, oats have slowly but surely established their presence in Indian kitchens. Packed with protein and fiber and low on fat, oats are at the top of the list of healthy foods. Oats contribute to a healthier heart and also help regulate blood sugar.

Oats are largely looked upon as a breakfast item. When mixed with fruit, nuts and low-fat milk or yoghurt, they provide a filling and nutritious start to the day. But, they are too versatile to be restricted to breakfast time and tastte as good in their savoury avatar as they do in the sweet form.

In this delicious recipe from the south of India, oats replace rice to up the nutrient quotient of the dish. With all the flavours of the original recipe maintained, you can enjoy this delicious bowl of to your heart’s content, guilt-free.

 

Bisibelle Oats

Ingredients

1 cup oats

½ cup tuvar dal

1 cup mixed vegetables, chopped (carrots, green peas, french beans)

1 small tomato, chopped

1 onion, chopped

2 cloves garlic, minced

2 teaspoon, tamarind pulp

2 teaspoon bisibelle masala / sambhar powder

Salt, to taste

½ teaspoon turmeric

1 teaspoon red chilli powder

2 teaspoons ghee

½ teaspoon rai (mustard seeds)

½ teaspoon urad dal

5-6 curry leaves

1/8 teaspoon hing

 

Method

1. Dry roast the oats and keep aside.
2. Cook the dal and the vegetables in a pressure cooker for 2-3 whistles and keep aside.
3. Heat the ghee in a non-stick pan and add mustard seeds. Once they start spluttering, add the urad dal and saute till the dal turns golden brown. Then, add hing and curry leaves and saute for a few seconds.
4. Add onion and garlic and saute till the onion turns transluscent. Add tomatoes and saute till they soften. Add the red chilli powder and saute for a few seconds, stirring continuously.
5. Add the dal and vegetable mixture, oats, turmeric powder, bisibelle masala, tamarind juice and salt and mix well.
6. Next, add water a little at a time till the oats are cooked. The bisibelle oats should have a khichdi-like consistency.
7. Serve hot with low-fat curds.

 

Bon Appetit!

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