Fuelling Your Day Right: Best Breakfast for Exercise

They say breakfast is the most important meal of the day, and when you’re planning to exercise, it’s even more critical. Whether you’re an early riser hitting the gym, a dedicated runner, or just looking to maintain a healthy lifestyle, what you eat for breakfast can significantly impact your workout performance. In this blog, we’ll explore the best breakfast options to help you power through your exercise routine and achieve your fitness goals.

Oatmeal Power

Start your day with a bowl of oatmeal, and you’ll be well on your way to a successful workout. Oats are rich in complex carbohydrates, which provide a steady release of energy, keeping you fuelled throughout your exercise session. They’re also an excellent source of fibre, promoting digestive health. Top your oatmeal with some berries and a drizzle of honey for added antioxidants and natural sweetness.

Greek Yogurt Parfait

Greek yogurt is a protein-packed breakfast option that’s great for muscle recovery and building. Pair it with some granola for carbohydrates and nuts or seeds for healthy fats and extra crunch. Add a few slices of fresh fruit for a natural sweetness that’ll give you the energy boost you need to power through your workout.

Whole Grain Toast with Nut Butter

Whole grain toast with almond, peanut, or cashew butter is a delicious and balanced breakfast option. The combination of complex carbohydrates from the bread and healthy fats and protein from the nut butter provides a sustained source of energy. Add some sliced bananas or strawberries on top for extra nutrients and flavour.

Scrambled Eggs with Veggies

Eggs are a fantastic source of high-quality protein and essential nutrients like choline and vitamin B12. Scramble them up with some colourful vegetables like spinach, bell peppers, and tomatoes for added vitamins, minerals, and fibre. This savoury breakfast will keep you full and energized for your morning workout.

Smoothie Sensation

If you’re short on time, a nutritious smoothie can be your go-to breakfast option. Blend together some spinach, frozen berries, a banana, Greek yogurt, and a scoop of protein powder for a quick and convenient pre-workout meal. The combination of carbohydrates, protein, and antioxidants will give you the energy and nutrients needed for your exercise routine.

Avocado Toast

Avocado toast has become a trendy breakfast choice for a reason – it’s packed with healthy fats, fibre, and essential nutrients. Spread mashed avocado on whole grain toast and top it with a sprinkle of salt, pepper, and red pepper flakes for a flavourful kick. This breakfast option provides long-lasting energy and keeps you feeling satisfied.

Quinoa Breakfast Bowl

Quinoa is a versatile grain that’s high in protein and complex carbohydrates. Cook it up and top it with your favourite breakfast toppings, such as sliced almonds, honey, and fresh fruit. This savoury and sweet combination is perfect for those who prefer a heartier breakfast before hitting the gym.

The right breakfast can make a world of difference in your exercise performance. Whether you prefer a quick and easy smoothie or a hearty quinoa bowl, choosing a balanced meal with a combination of carbohydrates, protein, and healthy fats will set you up for success in your workout routine. Remember to also stay hydrated by drinking water before and during your exercise, as proper hydration is essential for optimal performance. So, fuel your body right, and you’ll be well on your way to achieving your fitness goals.

ALoo (potato) Paratha

ALoo (potato) Paratha is an thick, soft and flaky Indian flatbread, that can be enjoyed at any time of the day. It originates from North India and a staple in many North Indian homes, Dhabas & restaurants. It is made with whole wheat flour, boiled potatoes, spices & herbsand served with Pickle and Yogurt.

Ingredients

For dough:

5 cup wheat flour

1 tsp salt

water (for kneading)

4 tbsp oil

for stuffing:

6 medium potatoes (boiled & mashed)

3 tsp chilli powder

1 tsp ajwain

3 tsp amchur

2 tsp cumin powder

2 tsp garam masala

2 tsp salt

1.5 tsp coriander seeds

5 green chillies finely chopped.

4 tsp of fresh ginger paste

5 tbsp coriander finely chopped.

INSTRUCTIONS

how to make dough

Add 2 cups of wheat flour and 2 tsp salt to a large mixing bowl and mix well.

Add in water as needed and start to knead, then add in 2 tbsp oil and knead well to make a smooth and soft dough.

Cover the dough and leave for 10 mins.

how to make aloo stuffing for paratha:

In a large bowl place, the mashed potato, spices, green chillies and mix well ensuring all the ingredients are well combined.

how to make aloo paratha:

Get a ball sized dough and roll it out in 5 inches in diameter.

In the centre place a ball sized of the potato a stuffing and then take the edges of the dough and start pleating together and secure tight pinching off excess dough.Then sprinkle wheat flour and rollout the paratha, slightly thick.

Place the Paratha on a hot frying pan and cook the base for a minute and then flip it over to cook the other side. Keep flip the paratha once or twice more till both the sides are cooked properly.

Focaccia Bread with Garlic & Herbs

Ingredients

120mls extra virgin oil

3 garlic cloves

2 tbs fresh chopped thyme

2 tbs fresh chopped rosemary

1 tsp salt and black pepper

1 cups warm water

1 packet of dry yeast

1tsp maple syrup

2 cups flour

Method

How to make the dough:

In a medium pan add in the thr olive oil, rosemary, thyme, crushed garlic and black pepper. Cook till aromatic, but before the garlic turns brown.

Now in a large mixing bowl add water, maple syrup and yeast, mix it well and let if sut for few minutes.

Now in the large mixing bowl add in 1 cup of flour and 1/4 cup if the gatlic-olive mixture. Mix it together and leave for 5 minutes.

Now stir in the test of the flour and salt, once the dough comes together, place thr dough to a board abd knead till becomes smooth.

Please thr dougb in a oiled bowl and cover it with a damp cloth for 75 minutes, to allow the dough to rise.

How to bake the bread:

Preheat the over to 450 degrees fahrenheit.

Grease a 9 inch by 13 inch rimmed baking sheet with oil.

Transfer thr dough to thr baking sheet and placing it the pan. Now using your fingers dimple the dough, follow it by drizzling 3 tbs of the garlic – olive oil mixture. Leave the dough for 15 minutes, to allow it to rise

Place the dough in the preheated over ans bale for 20 minutes till golden brown.

Transfer thr focaccia bread in a wire rack to cool down.

Chia pudding Bowl.

Chia pudding blowl is a dense and filling breakfast. Chia seeds is a super food. They are high in fibre, antioxidants,, protien and omega3 fatty acids.

Ingredients

200ml plant base milk

2 tbsp Chia seeds

1 tsp vanilla extract

1 tsp maple syrup

A dash of cinnamon

Method

Toppings

Blueberries

Kiwi

Seeds

Method

Place all the ingredients into a mason jar, close it tightly and shake it.

Place thr jar in the refrigerator overnight.

Next day, emptty the puddibg into a bowl and stir well as the chia seeds will expand.

Add toppings of your choice and enjoy.

Blueberry & Oat Breakfast smoothie

This is a delicious low fat high protein smoothie, making it an ideal healthy breakfast idea. It is so simple to make and filling to keep you going till lunch time.

Ingredients

100g blueberries

40g oats

1 tbsp chia seeds

200ml plant base milk

100g yogurt

Method

Start with placing all the ingredients into a blender.

Now blitz till smooth, pour the smoothie into a glass and enjoy.

Yoghurt Bark

Frozen yogurt bark with fruit toppings is the perfect healthy protien snack. This recipe is so simple to make.

Ingredients

500g greek yogurt

3 tbsp honey

5 fresh blueberries

5 fresh strawberries

5 fresh Raspberries

Method

Start by mixing the yogurt and honey together.

Now line the baking tray with foil and pour in the yogurt mixture. Spread the mixture, depending on how thick or thin you want the bark to be.

Now sprinkle the strawberries, raspberries and blueberries in the mixture and place the freezer for 3 hours or till completely frozen.

Now remove from the fridge and break the bark into pieces.

Store the bark in the freezer.

Moong Dal Waffles

My moong Dal waffles are a healthy, low fat protein packed snack. They are quick and easy to make. They are best enjoyed both warm and cold.

Ingridents

1 cup Moong Dal soaked in water for 4 hours.

1 cup diced green pepper.

1 cup sweetcorn.

1 cup chopped cilantro.

2 tsp turmeric powder.

1 inch ginger.

2 tsp asafetida powder.

1 tsp red chili powder.

Salt as needed.

1 tablespoon oil.

Ingridents

1 cup Moong Dal soaked in water for 4 hours.

1 cup diced green pepper.

1 cup sweetcorn.

1 cup chopped cilantro.

2 tsp turmeric powder.

1 inch ginger.

2 tsp asafetida powder.

1 tsp red chili powder.

Salt as needed.

1 tablespoon oil.

Tapioca pearl Waffle

My Sabudana waffle recipe is quick and easy to make and very tasty. It’s a popular Maharashtrian delicacy, crispy form outside and soft from inside. It’s best enjoyed warm, with a cup of coffee.

Ingredients

1 cup soaked & washed Sabudana

1 cup chopped coriander

1 tsp ginger paste

1 green chilli chopped

3 small potatoes

Salt as needed

1 tbs lime juice

1 tbs sunflower oil

Method

• Wash and soak Sabudana overnight.

• Steam the potatos and mash them.

• Drain the sabudana and & air dry.

• Place the Sabudana, in a bowl, add in the mashed potato, ginger paste, chopped green chilli, chopped coriander. salt and lime juice .

• Mix well

• Make small flat pattys out of the mixture.

• grease the heated waffle maker with oil.

• Now place the flat patty in waffle maker and close it.

• Cook till the waffle patty is crispy from both sides.

Batata Poha

Batata Poha is popular and traditional South Indian breakfast recipe. In Maharashtra it’s know as Pohe and in Gujarat as Poha.

Batata Poha Is easy to make and is low in calories. It has aprox 76.9% of carbs and 23% fat, making it an ideal choice for a quick healthy meal. It’s also packed with iron, and ranked low on the glycemic index.

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Serves: 3 servings

Ingredients

2 cups thick Poha (rice flakes)

1 medium potatoe chopped

1 large onion chopped finely

8 curry leaves

1 tsp Cumin Seeds

1 tsp mustard seeds

1 tsp Asafoetida

1 tsp Turmeric Powder

Salt to taste

1 Lemon

2 tbs oil

1 cup of finely chopped fresh Coriander

Method

Put the poha in a strainer.

Wash the poha throughly and gently. Drain the excess water through a strainer.

In a large wok heat 2 tbs of oil. Add in the mustard seeds, once the seeds start to splut, add in the asafoetida, cumin seeds, green chilies and curry leaves.

Allow the spices to cook for 45- 50 seconds.

Now add in the chopped onions and sauté for 1-2 minutes.

Add in the boiled chopped potatoes and mix well and let it cook for 2mins. Stir to prevent sticking.

Add in the salt and turmeric powder. mix it and leave it for a minute.

Now add the soaked poha and mix well and let it cook for 3-4 minutes.

Add fresh lemon juice, and chopped coriander leaves.

Mix well & turn of the heat.

Batata poha is ready for serving.

Chaas Recipe(Indian Spiced Buttermilk)

The classic Chaas is known as the Indian buttermilk. A refreshingly and cooling drink made up of yogurt and spices. It helps to cool the body , helps the digestive system and makes an excellent appetizer.

All the ingredients is chaas are extremely healthy. It’s gives a good source protein, B vitamins, minerals and potassium. These nutrients help to boost immunity, improve sleep, enable hormone synthesis.

Today I’m sharing with you the simple classic Chaas recipe which is super easy to make and very tasty. It only take 5-7mins to make.

Ingredients

• 400 grams yoghurt (plant base yoghurt)

• 2 tsp roasted cumin powder

• 350ml of cold water

• 1 tsp black salt or add as required to taste

Method

• In a blender add the yoghurt, water, roasted cumin powder and salt.

• Blend for 3 minutes till all the ingredients are mixed well together. At the top there should be frothy foamy layer.

• Pour in glass and garnish with roasted cumin powder and serve immediately.

• For cold butter milk place it in the refrigerator and serve later.