Breakfast Archives - Masala Monk

Posted on July 20, 2025July 20, 2025 by bigboss123 — 1 Comment

Oats vs Oatmeal: What’s the Difference?

If you’ve ever wandered the cereal aisle, flipped through a healthy cookbook, or browsed breakfast recipes online, you’ve probably seen “oats” and “oatmeal” used in ways that seem interchangeable—or completely different. Sometimes you buy “oats,” sometimes you’re told to “make oatmeal.” So what do these words actually mean, how do they relate, and does it matter for your cooking, health, or grocery list?
Let’s break down the differences and clear up the confusion—once and for all.

Oats: The Starting Point of Everything

Oats are a whole grain, the edible seed of the oat plant (Avena sativa).
Before they ever reach your kitchen, oats go through several stages:

Harvested from the field
Cleaned and hulled (removing inedible outer layer)
Processed into different forms for the market

All oat products start with the oat groat—the unprocessed, whole grain. From here, how they’re cut, steamed, or rolled determines what kind of oat you end up with.
If you’re curious about all the ways oats are processed and what types you’ll find in stores, check out our Ultimate Guide to Oats: Types, Nutrition, and Differences Explained. It covers steel cut, rolled, quick, and instant oats in detail.

What Is Oatmeal? (And Why the Term Changes by Country)

The word oatmeal can mean two things, depending on where you are and who you ask:

In the US, Canada, and India: “Oatmeal” almost always refers to the hot, cooked porridge made from oats (any type).
In the UK, Ireland, and some other countries: “Oatmeal” can also mean finely ground oats used in baking, coatings, and sometimes for porridge.

So, “oatmeal” might mean the dish (cooked oats, usually eaten hot for breakfast) or, in some cases, a specific form of processed oat.

When you see a recipe for “oatmeal cookies,” it means cookies made with rolled oats, not ground oats.
If you see “oatmeal” on a UK or European ingredient list, check if it means ground oats or cooked porridge.

If you want to know exactly which oat type makes the best oatmeal (dish), see Steel Cut Oats vs Rolled Oats: Nutrition, Taste, Cooking & More, which explains the texture and flavor differences in real-life bowls.

When Do You Use “Oats” and When “Oatmeal”?

Oats = The raw ingredient in all its forms: steel cut, rolled, quick, instant, and even whole groats.
Example: “Add 1 cup of oats to your batter.”
Oatmeal = Most often the prepared porridge (the dish) you eat for breakfast.
Example: “Oatmeal with bananas and almonds is my favorite breakfast.”

But there’s overlap:

Some packaging (especially in the UK) uses “oatmeal” to describe ground oats or even instant oats.
Some recipes use “oats” when they mean “oatmeal” as the finished dish.

If you ever wonder what type a recipe wants, refer to our Can You Substitute Old-Fashioned Oats for Rolled Oats? for clarity on the most commonly used oats in baking and porridge.

Types of Oats Commonly Used for Oatmeal

You can make oatmeal (the dish) with nearly any type of processed oat.
But the oat type you choose changes everything:

Steel cut oats: Chewy, hearty, and nutty; takes longest to cook.
(See the in-depth taste and nutrition comparison: Steel Cut Oats vs Rolled Oats)
Rolled oats (old-fashioned oats): Creamy and classic; ready in 5–10 minutes.
Quick oats: Very soft, fast to cook, good for smoother bowls or quick baking.
Instant oats: Silky, ready in seconds, often pre-flavored (read the labels!).
(Want to know how quick oats and instant oats really compare? Are Quick Oats the Same as Instant Oats?)

For most traditional oatmeal (porridge) recipes, rolled oats are the most popular and versatile. If you want a softer or mushier bowl, use quick or instant oats. For a heartier, longer-cooking meal, choose steel cut.

Oats in Baking vs. Oatmeal in Baking

If a recipe calls for oats in baking (like granola bars, cookies, or bread), it usually means rolled oats or old-fashioned oats.
If it says “oatmeal” as an ingredient (sometimes seen in older British or Irish recipes), it might be referring to ground oats or oat flour.

For modern recipes, the safest bet is to use rolled oats unless the recipe says otherwise.
Wondering if you can swap quick oats, instant oats, or rolled oats in baking? Our post on Are Quick Oats the Same as Instant Oats? covers when substitutions work and when they’ll change your texture.

Nutrition: Oats vs. Oatmeal

Whether you eat oats raw (in muesli or smoothies) or as oatmeal (cooked porridge), you’re getting a nutrient-packed whole grain:

Oats: Naturally high in fiber (especially beta-glucan), protein, vitamins, and minerals.
Oatmeal: The nutrition of the finished dish depends on your oat type and what you add (milk, water, sweeteners, fruit, nuts, etc.).

All unsweetened oat types—steel cut, rolled, quick, and instant—are naturally healthy. The biggest nutritional difference comes when you buy flavored instant oatmeal, which can be high in sugar and sodium.
Learn how all oat types compare for health and diet in our Ultimate Guide to Oats.

Real-Life Examples and International Variations

In the US and Canada: “Oatmeal” always means the hot breakfast bowl (no matter the oat type), and “oats” are the raw ingredient.
In the UK/Ireland: “Oatmeal” often means ground oats; “porridge oats” or “rolled oats” are for making breakfast bowls.
In India: “Oats” is the more common term for the ingredient, while “oatmeal” is usually the finished dish, often made with rolled or quick oats.

When following recipes from different countries, always double-check which oat type is being used. Our main Guide to Oats: Types, Nutrition, and Differences Explained has a section on UK, US, and Indian terminology, and can help you buy the right ingredient every time.

Frequently Asked Mistakes and Kitchen Tips

Don’t confuse old-fashioned oats and rolled oats—they are the same! (Need more? Can You Substitute Old-Fashioned Oats for Rolled Oats?)
For classic oatmeal, use rolled oats for the best blend of creaminess and texture.
Avoid using instant oats in recipes where you want a chewy texture—they dissolve quickly and can turn bakes to mush.

If you’re not sure about the best oats for porridge, baking, or meal prep, see our popular deep dives:

Conclusion: How to Choose (and Talk About) Oats and Oatmeal

Oats is the umbrella term for the raw grain in all its processed forms: steel cut, rolled, quick, instant, or even whole groats.

Oatmeal is most often the comforting, nourishing bowl of porridge made by cooking oats, though in some countries it can mean ground oats as well.

Understanding these terms (and regional differences) helps you shop smarter, follow recipes more confidently, and get the best results in your kitchen.
And if you want to know how to use each oat for every recipe, or discover which is truly healthiest, don’t miss our full Ultimate Guide to Oats: Types, Nutrition, and Differences Explained.

Ready to take your oats knowledge further?
Explore our most-read posts:

Have a question, or a favorite oat recipe? Drop it in the comments—we’d love to hear from you!

10 FAQs – Oats vs Oatmeal: What’s the Difference?

1. Are oats and oatmeal the same thing?

No. Oats are the raw grain in various forms (steel cut, rolled, quick, instant), while oatmeal usually refers to the hot porridge made by cooking oats.

2. Why do some recipes say “oatmeal” when they mean “oats”?

This is often due to regional differences or old-fashioned language. In the UK and Ireland, “oatmeal” can mean ground oats, while in the US, it often means the cooked dish.

3. What type of oats should I use to make oatmeal?

Rolled oats (old-fashioned oats) are most common for classic oatmeal. Steel cut oats make a chewier porridge, and quick/instant oats create a softer, creamier bowl.

4. Can I use any type of oats to make oatmeal?

Yes, but the texture and cook time will vary. Steel cut oats take longest and are chewiest; rolled oats are classic and creamy; quick/instant oats cook fastest and are softest.

5. Is there a nutrition difference between oats and oatmeal?

The nutrition is similar. The difference comes from what you add to your oatmeal (milk, water, sugar, fruit, etc.) or if you use pre-flavored instant oats.

6. Is oatmeal always hot, or can it be cold?

Oatmeal is traditionally hot, but overnight oats are a popular cold version made with rolled oats soaked in milk or yogurt.

7. What is “oatmeal” in UK recipes?

In the UK, “oatmeal” often refers to ground oats, not the cooked porridge. Always check the recipe context.

8. Is it possible to use oatmeal (the dish) in baking?

No. Most baking recipes use dry oats (usually rolled oats), not cooked oatmeal.

9. Can I substitute oats for oatmeal in recipes?

Only if the recipe is clear about which form it means. If it says “oatmeal” but lists it with dry ingredients, it probably means ground oats or rolled oats.

10. Which is healthier: oats or oatmeal?

Both are healthy. Oats are the base ingredient; oatmeal is simply cooked oats. Just watch what you add for flavor or sweetness.

Posted on July 19, 2025 by bigboss123 — Leave a comment

How to Choose the Best Foods to Break a Fast for Optimal Fat Loss and Sustained Energy

Intermittent fasting has swept the health and fitness world in recent years—and for good reason. Study after study demonstrates that time-restricted eating and fasting can help with fat loss, metabolic health, cognitive function, and even longevity. But here’s a question that stumps even seasoned fasters:

“What’s the BEST way to break my fast for maximum fat loss and all-day energy?”

If you’ve ever agonized over this—or if you’ve ever felt weirdly sleepy, bloated, or ravenous after a meal that was supposed to leave you energized—you’re not alone. The truth is, how you break your fast matters just as much as when you fast. The latest research shows that your first meal after fasting can “set the tone” for your metabolism, fat burning, and energy for the rest of the day.

In this detailed guide, we’ll dive deep into the science and practice of breaking a fast for optimal fat loss and sustained energy. You’ll learn what actually happens in your body during a fast, which foods and combinations are best, common mistakes to avoid, and get real-life meal examples you can try today.

Section 1: The Science of Fasting—Why Breaking the Fast Matters

When you fast—whether it’s a simple overnight fast, intermittent fasting (like 16:8 or 18:6), or even an extended fast—your body undergoes major metabolic shifts:

Glycogen stores are depleted, and your body begins to mobilize fat for fuel.
Insulin levels drop, making your body more insulin-sensitive (a good thing for fat loss).
Autophagy (cellular cleaning) ramps up, especially after 16–24 hours.

But when you break your fast, your body becomes like a sponge—primed to absorb nutrients, restore glycogen, and recalibrate your metabolism for the hours ahead. The type of food you eat first can either:

Sustain fat burning and stable energy, or
Trigger a sharp blood sugar spike, leading to fatigue, hunger, and fat storage.

Why the First Meal is Critical

Research in 2025 confirms that:

The composition of your first meal after fasting determines your insulin and glucose response for hours.
Early time-restricted eating (eating more calories earlier in the day) leads to greater fat loss and metabolic benefits compared to late-night eating .
Protein and fat, consumed first, can dampen blood sugar spikes and keep you in a “fat-burning” mode longer .

Section 2: The Biggest Mistakes People Make When Breaking a Fast

Before we get practical, let’s bust a few myths and mistakes:

Mistake 1: Eating High-Sugar Foods or Juices First

Your gut and metabolism are sensitive after fasting. Starting with sweet foods, refined carbs, or fruit juices causes rapid glucose absorption, which spikes insulin and halts fat burning.

Mistake 2: Overeating or Bingeing

Many people feel ravenous after fasting and overdo it. Research shows this can cause bloating, GI distress, and a crash in energy as your body struggles to process a large meal all at once.

Mistake 3: Breaking Fast with “Fast” Foods

Ultra-processed foods (bars, pastries, “breakfast cereals”, etc.) are tempting but often loaded with sugar, unhealthy fats, and additives that sabotage metabolic health.

Mistake 4: Ignoring Protein and Healthy Fats

Meals that are too carb-heavy (even healthy carbs) can leave you hungry again soon. Protein and fats are key for satiety and energy.

Section 3: Research-Backed Principles for Breaking a Fast

Let’s translate the latest science into practical, simple rules:

1. Start with Protein

Protein triggers a lower insulin response than carbs, supports muscle maintenance, and signals satiety to your brain.
2024–2025 studies show that 25–35g of high-quality protein in your first meal after fasting can help maintain lean mass while promoting fat loss.

2. Add Healthy Fats

Healthy fats (avocado, nuts, olive oil, fatty fish, seeds) help slow the absorption of nutrients and keep blood sugar stable.
They also provide longer-lasting energy, especially when you’re still using fat for fuel.

3. Include Fiber-Rich, Low-Glycemic Carbs

Fiber slows digestion and helps avoid sharp glucose spikes.
Low-GI carbs—like berries, leafy greens, legumes—support gut health and provide steady energy.

4. Sequence Meals Properly

After longer fasts (20+ hours), start gently: bone broth, a few nuts, or a small protein portion.
Wait 15–30 minutes, then eat a full, balanced meal.

5. Hydrate and Replenish Electrolytes

Water, herbal tea, or a pinch of sea salt can help offset any dehydration from fasting.
Especially important after 16+ hour fasts.

Section 4: What the Latest Research (2024–2025) Says

Let’s dig into new findings:

A. Intermittent Fasting Works—But Meal Timing is Key

A 2025 Annals of Internal Medicine study found that people practicing 4:3 fasting (three “fasting” days a week) lost more weight and improved their blood pressure, cholesterol, and glucose than those simply cutting daily calories . Interestingly, adherence (how well people stuck to the plan) was higher in the fasting group.

B. Early Eating Windows Enhance Fat Loss

Multiple studies (Spain, Iran, UK) confirm that eating most of your calories before 3–4 PM boosts fat loss, insulin sensitivity, and even mood .

C. Protein & Fat for Stable Energy

Research published in Nutrients (June 2025) demonstrates that starting your eating window with protein and fat (instead of just carbs) reduces the risk of reactive hypoglycemia (blood sugar crashes) and increases satiety throughout the day.

D. Fasted Exercise = More Fat Burn

A May 2025 clinical trial shows that people who work out in a fasted state (especially morning) burn more fat and have better triglyceride responses post-meal.

Section 5: Practical Steps—How to Break a Fast for Fat Loss & Energy

Let’s pull it all together. Here’s a step-by-step process you can follow, whether you’re fasting for 14 hours or doing occasional 24-hour fasts.

Step 1: Hydrate

Drink 8–16 oz (250–500 ml) of water upon waking and before your first meal.
Add a pinch of Himalayan salt or electrolyte powder if you’ve been fasting longer than 16 hours.

Step 2: Ease In (For Long Fasts)

If you fasted 20+ hours, start with something gentle:
- A cup of bone broth
- A few almonds or walnuts
- 1 boiled egg

Step 3: Build Your Main Meal

Protein (25–35g):
- 3–4 eggs
- Greek yogurt or cottage cheese (unsweetened)
- Chicken, turkey, fish, or tofu
Healthy Fat (15–25g):
- 1/2 avocado
- 1–2 tbsp olive oil
- A small handful of nuts
Fiber/Low-GI Carbs (10–20g):
- 1 cup berries
- 2 cups spinach, kale, broccoli, or other non-starchy vegetables
- 1/2 cup legumes (chickpeas, black beans) if tolerated

Optional: Add fermented foods (sauerkraut, kimchi, kefir) for gut health.

Step 4: Eat Slowly, Chew Well

Your digestive system is “waking up” after a break—give it time to signal fullness.

Step 5: Monitor Your Energy and Hunger

You should feel satisfied but not stuffed.
Energy should remain steady for 3–5 hours after eating.

Section 6: Sample Meal Ideas to Break Your Fast

Example 1: The “Power Plate”

3 eggs scrambled with spinach and tomatoes (protein + fiber)
1/2 avocado (healthy fat)
Small bowl of berries (low-GI carbs)
Sprinkle of pumpkin seeds (extra minerals and crunch)

Example 2: Savory Yogurt Bowl

1 cup Greek yogurt (unsweetened, high protein)
1 tbsp chia seeds + 1 tbsp walnuts (fiber & fat)
1/2 cup mixed berries
Dash of cinnamon and a sprinkle of salt

Example 3: Simple Lunch-Style Break-Fast

4 oz grilled chicken breast
1–2 cups mixed salad greens + cherry tomatoes, cucumber, bell pepper
2 tbsp olive oil vinaigrette
Small handful of almonds

Example 4: Vegan/Plant-Based

1 cup cooked lentils with sautéed kale and red onion
Drizzle of tahini
Side of fresh orange slices or berries

Section 7: Foods to Avoid When Breaking a Fast

Sugary foods and drinks: Fruit juice, sweetened yogurt, pastries, candy.
Refined grains: White bread, white rice, most breakfast cereals.
Ultra-processed snacks: Chips, bars, crackers made with refined flour and oils.
Large fatty meals: (especially if fasting >24 hours) Too much fat can cause GI upset; add fats gradually.
Alcohol: Rapidly absorbed after fasting, impairs metabolism.

Section 8: What About Coffee, Supplements, and Other Diets?

Can I break my fast with coffee?

Black coffee is fine during a fast and won’t break it. To break your fast, pair coffee with a protein-rich meal or add a splash of unsweetened milk/cream.

Should I take supplements when breaking a fast?

Magnesium, potassium, and sodium are helpful if you fast >16 hours.
Multivitamins can be taken with your meal for best absorption.

What if I’m keto, paleo, or plant-based?

The same principles apply! Focus on protein, healthy fats, and fiber.
For keto: Stick to leafy greens and low-carb veggies; avoid grains/legumes.
For plant-based: Choose tofu, tempeh, lentils, beans as protein; add nuts and seeds for fat.

Section 9: Myth-Busting—Breaking a Fast

Myth: “Any calorie breaks my fast.”
Fact: Most metabolic benefits of fasting (fat burning, autophagy) aren’t reversed by a few calories—especially from protein or fat. However, carbs (especially sugar) rapidly end the fasted state.

Myth: “Fasting means skipping breakfast.”
Fact: Breakfast just means “breaking the fast”—the time of day is less important than the quality and timing of your first meal.

Myth: “Fruit juice is a healthy way to break a fast.”
Fact: Juice is mostly sugar with little fiber; it spikes blood sugar and halts fat burning.

Section 10: The Takeaway—A Simple Action Plan

To break your fast for optimal fat loss and sustained energy:

Hydrate first.
Prioritize protein (25–35g in your first meal).
Add healthy fats for satiety and slow energy.
Choose low-GI, fiber-rich carbs (berries, greens, legumes).
Eat most calories earlier in the day—avoid late-night meals.
Move your body—try a fasted morning walk or workout.
Monitor your body—adjust portions and macros to your energy and hunger.

Section 11: Your Next Steps—A Week of Break-Fast Meals

To make it easy, here’s a simple 7-day “break-fast” meal plan you can rotate:

Day	Meal Example
Monday	3 eggs + spinach, tomato, olive oil + ½ avocado + berries
Tuesday	Greek yogurt + chia + walnuts + berries + sprinkle of hemp seeds
Wednesday	Tofu scramble + kale + bell pepper + salsa + ½ avocado
Thursday	Chicken breast + arugula salad + olive oil + pumpkin seeds
Friday	Cottage cheese + sliced cucumber + olive oil + cherry tomatoes
Saturday	Lentil stew + broccoli + tahini drizzle
Sunday	2 boiled eggs + small apple + almond butter

Adjust portion sizes for your goals and preferences.

Conclusion

Fasting can be a powerful tool for fat loss, health, and focus—but only if you break your fast wisely. New science shows the first foods you eat matter: protein, healthy fats, and fiber-rich carbs help you sustain energy, avoid hunger, and keep burning fat all day long.

Start slow, choose real foods, and listen to your body. The results? More energy, better moods, and—if that’s your goal—sustained, healthy fat loss.

Ready to try it? Let me know your favorite “break-fast” meal or questions in the comments!

If you enjoyed this post, share it with your friends—or try one of the meals above and tag us with your results!

10 Frequently Asked Questions (FAQs)

1. What should I absolutely avoid when breaking a fast?
Avoid sugary foods (like juice, pastries), refined grains (white bread, most cereals), and ultra-processed snacks. These spike your blood sugar, trigger hunger, and halt fat burning.

2. Is it okay to break a fast with fruit?
Whole fruit is better than fruit juice, but keep portions small and combine with protein/fat to blunt blood sugar spikes. Berries or half an apple with nuts or Greek yogurt work well.

3. Can I drink coffee or tea while fasting or to break my fast?
Black coffee and unsweetened tea are fine during fasting. To break your fast, enjoy them with your meal, but avoid adding sugar or high-calorie creamers.

4. How much protein should I aim for in my first meal after fasting?
Aim for 25–35 grams of high-quality protein (about 3–4 eggs, 1 cup Greek yogurt, or a palm-sized portion of meat/fish).

5. Should I eat carbs in my first meal after fasting?
Include low-glycemic, fiber-rich carbs like berries, legumes, or vegetables. Avoid high-sugar or starchy carbs when breaking your fast.

6. Can I break a fast with a workout shake or bar?
Most commercial shakes and bars are high in sugar and low in nutrients. If using, choose one with no added sugars, moderate protein, and healthy fats.

7. What’s the best time of day to break my fast?
Early morning to midday (e.g., 7–10 AM) aligns best with your body’s circadian rhythms and supports optimal fat loss and energy.

8. What if I feel weak or dizzy after breaking a fast?
This may be due to dehydration or rapid blood sugar changes. Hydrate before eating, eat slowly, and ensure you include some healthy fats and protein.

9. How can I break a fast if I follow a vegan or plant-based diet?
Opt for tofu, tempeh, lentils, beans, nuts, and seeds for protein and fat. Pair with leafy greens or non-starchy vegetables.

10. Will breaking my fast with fat (like bulletproof coffee) keep me in fat-burning mode?
Adding only fat (e.g., butter/MCT oil in coffee) provides energy but doesn’t offer protein or fiber. For best results, combine fats with protein and fiber for satiety and metabolic health.

Posted on May 6, 2025 by Richa Singh — Leave a comment

Start Your Day the Indian Way: Regional Breakfast of India

In a country as vast and diverse as India, breakfast is never just a meal. It’s a ritual, a warm embrace, a cultural signature. From the snow-capped peaks of Kashmir to the sun-soaked coasts of Tamil Nadu, Indian regional breakfast traditions are as rich and varied as the landscapes they come from. And let’s be honest isn’t breakfast just better when it’s full of flavor and soul?

Wake Up and Smell the Idlis!

Let’s kick things off down South. Tamil Nadu and Karnataka are known for dishing out the holy trinity of idli, dosa, and vada often accompanied by a piping hot sambar and a duo of coconut and tomato chutneys. If you’ve ever had a fluffy idli straight from a steamer, you’ll know why South Indian breakfasts are a fan favorite. The crispy dosa, folded like a golden envelope of joy, is equally beloved.

Then there’s Kerala. Ever had puttu and kadala curry? Imagine soft cylinders of steamed rice flour and coconut, served with black chickpeas simmered in a fragrant gravy. Add a cup of filter coffee, and you’ve got yourself a southern breakfast that feels like a warm hug.

Northbound: Parathas, Poha, and Chai

Now, heading up north, the vibe changes but the love for breakfast remains strong. Punjab is the undisputed king of indulgent mornings. Think ghee-drenched aloo parathas, served with a dollop of butter and tangy mango pickle on the side. Top that off with a glass of creamy lassi, and you’ve got yourself a breakfast that’ll keep you full till lunch and maybe even dinner!

Not far away in Uttar Pradesh and Delhi, kachori-sabzi is the crowd-pleaser. Spiced lentil-filled kachoris paired with a tangy potato curry make for a hearty start to the day. Meanwhile, in Madhya Pradesh, poha reigns supreme. Light, fluffy, and garnished with peanuts, pomegranate, and a squeeze of lime it’s the kind of dish that feels both healthy and satisfying.

East Side Mornings: Luchi, Chirer Pulao, and More

As the sun rises over Bengal, kitchens come alive with the sound of luchis puffing up in hot oil. These delicate, deep-fried flatbreads are best enjoyed with aloo dum or cholar dal. It’s comfort food with a capital C. Don’t miss out on chirer pulao either a flattened rice dish with a hint of sweetness from raisins and the crunch of nuts.

And in Odisha? Expect a delightful spread of pakhala bhata (fermented rice water dish) or chuda ghasa (flattened rice mixed with jaggery, coconut, and banana). Breakfast here is a gentle, earthy affair, deeply rooted in seasonal and local flavors.

Western Wholesomeness: Theplas and Misal Pav

Gujarat greets the morning with theplas spiced flatbreads made with fenugreek leaves. Paired with yogurt or chundo (sweet mango pickle), they’re easy to pack and perfect for a breakfast on the go.

In Maharashtra, misal pav is a firecracker of a dish. Spicy sprouted lentil curry topped with farsan (crispy gram flour snacks) and served with soft bread rolls it’s a flavor bomb you’ll want to wake up to every day. And don’t forget sabudana khichdi, especially during fasting periods. It’s chewy, nutty, and surprisingly addictive.

Northeastern Surprises

If you’ve never had breakfast in the Northeast, you’re missing out. Nagaland offers smoked pork with sticky rice in the morning, while Assam’s jolpan a combination of flattened rice, curd, and jaggery is light and nourishing.

In Manipur, eromba (a fermented fish and veggie mash) or singju (a spicy salad) might grace the breakfast table, depending on the season. These dishes are flavorful, light on the stomach, and packed with traditional wisdom.

Why Indian Regional Breakfasts Matter: So why should you care about Indian regional breakfast traditions? For starters, they’re delicious. But beyond that, they tell stories of local produce, age-old techniques, cultural nuances, and familial bonds. These aren’t just meals; they’re narratives on a plate.

They also offer a great way to eat more mindfully. Most Indian regional breakfast dishes are seasonal, naturally vegetarian, and made from scratch. That means fewer preservatives, more nutrients, and food that actually connects you to the place and time you’re in.

If you’re someone who rushes through breakfast with a cereal bar in one hand and a coffee cup in the other, maybe it’s time to slow down. Let your first meal of the day be something that roots you. Whether it’s the crunch of a masala dosa, the melt in your mouth luchi, or a comforting bowl of poha these dishes are worth waking up for.

More importantly, exploring the world of Indian regional breakfast opens up a passport to the country’s diversity. Each bite is an invitation to travel from your kitchen to the streets of Kolkata, the coast of Kochi, the bylanes of Lucknow, and the hills of Shillong.

So tomorrow morning, don’t just eat. Feast. Start your day the Indian way!

I’d love to hear from you! What’s your favorite regional breakfast that you think deserves a spotlight? Drop a comment below and share your thoughts let’s celebrate the rich diversity of Indian breakfast together!

Posted on May 19, 2024 by Sarika Behal — 1 Comment

Healthy Hung Curd Spinach Cheese Sandwich- Easy Vegetarian Protein Recipe

I normally avoid having commercial bread loaves on a regular basis. But once in every few days, we all crave for sandwiches. They are so versatile that everyone loves them. So, when that craving strikes, I try my best to add as much nutrition as I can.

I still remember when my child was 5 years old, he asked me before bedtime, if he can have cheese sandwich with 5 leaves of spinach for breakfast. 😄 The request was made so sweetly, I had to oblige. This was the time he tasted his first hung curd sandwich. He is 10 now and these are still his all time favourite.

This can be your easy peasy laid back weekend breakfast. Hung curd sandwiches are so easy to whip up. If you are looking for a veg sandwich recipe with high protein without mayonnaise, try these – a healthier take with the same creaminess level. These yogurt sandwiches are packed with probiotics from the curd & essential fiber, vitamins and minerals from spinach & herbs.

This recipe is very basic & is vegetarian but you can easily transform it to egg or chicken yogurt sandwich for more protein.

Greek yogurt also known as Hung curd is nothing but strained yogurt. It is simply homemade yogurt that has been strained off the whey to get a thick and creamy product.

Hung curd can be a great healthy, low calorie substitute for mayonnaise, cream cheese or sour cream.

I have made it using just spinach. You can use other finely chopped fresh vegetables like carrots, cabbage, onions, capsicum. Use herbs of your choice- mint, coriander, parsley, sweet basil. Sky is the limit! Customise this Yogurt Sandwich Recipe the way you want it.

Recipe

Prep time: 10 minutes	Cook time: 5 minutes
Serving: 5

Ingredients

1 cup Hung curd
1 cup tightly packed Spinach
10 slices Bread (I used wholewheat bread)
1 tbsp Butter
1 tsp Olive oil
Salt and pepper to taste
5 cloves, chopped of garlic
1/4th tsp Oregano
Red Chilli flakes to taste
3/4th cup Mozzarella cheese (optional)

Instructions

In a pan, heat butter & olive oil. Add chopped garlic. Sauté till rawness goes. Now add roughly chopped spinach leaves. Sprinkle a pinch of salt and cook till spinach shrinks and water evaporates.

Allow it to cool a little. Add spinach in hung curd and mix well. Add black pepper, oregano, salt & chilli flakes. Give a good mix.

Take 2 bread slices. Spread hung curd mix generously on one slice. Add some mozzarella cheese on it and top it with another slice.

You can either grill it in a griller or cook it in a pan using a little butter. If cooking in a pan/griddle, cook on a low flame so that the cheese melts.

If using an air fryer, place the prepared sandwich in the air fryer basket or rack. Brush it with some butter. Air fry for 2 to 3 mins at 360 F or 180 C.

Notes:

If you do not have Greek Yogurt/ hung curd, add regular curd to a cheese/ muslin cloth and squeeze it gently to remove excess whey. You can do this the previous night and also hang it in the refrigerator.

Enjoy 😊

Posted on May 14, 2024 by Sarika Behal — 3 Comments

Healthy Millet Protein Packed Pancakes

These gluten free millet pancakes are delicious, fluffy, easy to make and most importantly healthy. Thanks to the earthy flavor of millets, these pancakes will make a great healthy start to your days and also, they are child approved.

What is a millet flour?

Millets are coarse grains with a high nutritional value. Millets are low in calories and contain a lot of fiber which helps with weight loss and promotes healthy digestion. Vitamins and minerals found in millets can help to lower your blood sugar and cholesterol levels. Millet flour is a naturally gluten free flour that is made by grinding millet seeds. Millet grains are ancient grains that have been cultivated in Asia and Africa for over 4000 years.

Ingredients for Millet Pancakes

Millet Flour: I have made these pancakes using Finger Millet (Ragi) flour. You can use any other millet flour for this recipe like Buckwheat, Barnyard millet, Pearl millet or Little millet flour.

Oats flour: I have also added oats flour in combination to millet flour. Too much millet can make for a somewhat bitter flavor pancakes, so a bit of oats flour helps to keep it balanced.

Jaggery Powder: Some form of sweetness helps to balance out too much earthy flavor of millets. Jaggery has its own distinct flavor and I think goes very well with finger millet.

Baking Powder + Baking Soda: For adding lift and lightness to the pancakes.

Buttermilk: Buttermilk is an excellent ingredient in baked goods and pancakes because it helps to create light and fluffy baked goods by encouraging carbon dioxide bubbles to form in the batter. Also, it gives a slightly tangy flavor which I love.

Eggs + Coconut Oil: Eggs not only add protein but are also helpful in adding volume to the pancakes. They also provide moisture along with the oil. Pure coconut oil is anti-inflammatory and antioxidant in nature, that helps maintain heart health. Thanks to all the good fats.

Vanilla extract & Dark Chocolate chunks: These are our flavor enhancers. A good quality dark chocolate makes these pancakes totally irresistible.

Recipe: makes 4 pancakes

Ingredients

Finger Millet/Ragi flour: 1/2 cup
Rolled Oats flour: 1/2 cup
Buttermilk: 3/4th cup
Egg: 1 whole
Salt: 1/4th tsp
Coconut oil: 1 tbsp
Jaggery powder: 1 tbsp
Vanilla extract: 1/2 tsp
Baking powder: 1/2 tsp
Baking Soda: 1/4th tsp
Dark Chocolate chunks (70%): 1/4th cup
Nut Butter & Maple Syrup for serving

Method:

Mix both flour, baking powder, baking soda & salt in a bowl.

In another bowl, add oil & jaggery powder. Mix it well. Then crack an egg and whisk till jaggery dissolves.

Now tip in buttermilk & vanilla extract. Whisk well till everything combines.

Pour wet ingredients to dry ingredients. Mix gently till everything incorporates.

Add chopped chocolate chunks. Give a gentle mix. Do not over mix the batter. Whisk the pancake batter until mostly combined. A few lumps and pockets of flour left are totally fine.

Heat a nonstick pan to a medium heat. Brush it with oil or butter. Pour 1/3rd cup of the batter. When the bubbles form and top sets, flip and cook the other side.