The Cereal Killer- Best breakfast in town


The Bhukkad Cereal Killer is an easy to prepare, tasty and satisfying breakfast dish, it’s almost comfort food! Made with whole grains and naturally sweetened with iron and potassium rich bananas, dates and jaggery, and with minimal prep time,this breakfast dish is ideal when you are time crunched, and also helps you sustain your energy levels. Top it up with fresh fruits and nuts, and you can boost up antioxidants in your meal. It is a light and wholesome breakfast which offers a great start to the day!

Cooking Time: 20 mins

Serves: 3

Difficulty Level: Super Easy



Rolled Oats: 1 Tbsp

Broken Wheat: 4 Tbsp

Milk: 300 ml (2 Cups)

Water: 350 ml (2⅓ cups)

Grated / Powdered Jaggery: 4 Tbsp

Olive Oil: 1 Tsp

Banana: 1 (peeled & Sliced)

Dates: 4 (deseeded & chopped)


  1. In a heavy bottomed pan, heat olive oil till slightly hot, and saute the broken wheat on a slow flame till slightly aromatic, for about 3 minutes.
  2. Add the oats and saute further for about a minute more
  3. Add the milk and water, and bring to a boil.
  4. Reduce the heat and let it simmer for about 12-14 minutes, till the broken wheat is cooked, and the moisture almost absorbed.
  5. Remove from flame and add the jaggery, and stir till dissolved.
  6. Chill this mixture once cool.
  7. Add sliced banana and dates and mix.
  8. Top with fresh fruits and nuts of your choice.
  9. Enjoy your Bhukkad Cereal Killer !


  • If you are lactose intolerant, you can replace milk with soy milk, coconut milk or almond milk.
  • If you are allergic to Gluten, make a gluten-free version by replacing broken wheat with quinoa.
  • Going easy on sweet things? Remove jaggery from the recipe and add a grated apple and a pinch of cinnamon instead!


Nutritional Values per Serve:

Energy: 305 KCal

Carbs: 59.5g

Protein: 7.4g

Fat: 5.3g

Fiber: 4.7g

The cereal killer has been the favourite post various in the city like the Cult 5k, Peace Marathon at Cubbon Mark, various runs at Decathlon Sarjapur, NCF Tactical Run etc.


Ouch! Potato: 2 Healthy Potato Dishes You Should Try.

Potatoes are cheap and easily available. This innocent vegetable is often regarded as an evil because of the extra carbs it adds to our diets. However, It’s only when you overload your diet with potatoes, that its harms you. But then, weren’t we taught that excess of anything is bad? Let’s give the Good Potato a chance!

We bring you three exciting potato dishes that you can make for yourself and let the good potato treat both your health and those tiny taste buds!



Here is the list:


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Boil the potatoes until cooked but still firm. Grate the potatoes.

Make some Aioli sauce. You can learn about how to make aioli from this post.

Put the potatoes in a large bowl, then add the Aioli and mix well. Chill.

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Recipe Source


Scrub the potatoes, cut each in half lengthways and then in half lengthways again.

Place potatoes in a large plastic (microwave proof) bowl. (The potatoes will cook quicker if not packed too densely – bigger bowl in thinner layer works best!).

Rinse potatoes with water, drain, place back into the bowl. Cover with a plastic plate or cling film and cook.

Allow the potatoes to cool slightly. Season. Toss together the mango, onions, and strawberries.

Place lettuce onto plates or bowls. Top with potatoes and fruit, then drizzle with the dressing.

Have a nice time savoring the taste of the Good Potato!

About the author: Susovan Mahapatra is an intern at Bhukkad. He is currently pursuing his Bachelor’s degree in Economics and Finance as a sophomore at Ashoka University. He is a quizzer, blogger, startup enthusiast and likes being lost when free. And yes, he loves to travel, sleep and eat as well!



Bhukkad @VRGreen

Bhukkad joined the green celebrations for the VR Green, World Environment Day Weekend, held over this weekend at VR Bengaluru! We set up our stall and served the many fellow Bhukkads with plates of our special Paninis, Lemonades, Raggi Muffins and Humus Bean Salads.

What was the event about?

The theme for the VR Green, World Environment Day Weekend, was  ‘Relevance of Sustainable Living’. The aim was to make the  audiences realise the ease and benefits in living greener and more sustainable lives through this curated and completely integrated platform.


We at Bhukkad are trying to make food both healthy and tasty, hence revolutionising the way people think about food. Our motto of making fast food natural and healthy smoothly  aligned with the event’s larger goal making it a very ‘healthy’ symbiosis.  What more? We have always believed to take up sustainable methods to run our operations; be it the sugarcane fibre based plates we use or the wooden spoons instead of the plastic ones.

Here’s how our stall looked:


Thanks to all of you who hoarded into our stall and made our weekend extra special. Here are some more snaps from the event!


Once a Bhukkad, always a Bhukkad!

About the author: Susovan Mahapatra is an intern at Bhukkad. He is currently pursuing his Bachelor’s degree in Economics and Finance as a sophomore at Ashoka University. He is a quizzer, blogger, startup enthusiast and likes being lost when free. And yes, he loves to travel, sleep and eat as well!

Four Healthy Food Hacks for the Bhukkads!

Are you sick of eating unhealthy food all the time? It’s time you revisit your diet plan and make some changes to it. We bring you a list of things you could do to make your food healthier and tastier at the same time! Do try incorporating these.

Sour Cream Vs. Greek Yogurt


Sour Cream can easily be replaced with Hung Curd. It is healthier and tastier than the Sour Cream. We use it in our Mexican Rice Bowl that is served every Saturday and Sunday, do come over and try!

Bread crumbs Vs. Oats

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Oats are a great substitute for breadcrumbs to bind and shape your burger patty. This is something we have incorporated in our dishes, don’t forget to try our burgers the next time you visit us.

Mayo Vs. Hummus


Hummus, thanks to its health values and incredible taste, makes for the best substitute for Mayo. It has worked wonders for us at Bhukkad. It’s time that you add some Hummus to your diet! Do try our Hummus filled dish, the Pure Genie-ous, the next time you visit us.
<read about our journey with Hummus here>

Sports Drink Vs. Coconut Drink


Less sugar and 1000 times more refreshing than any sports drink out there. Plus, it comes straight from nature! It is easily available on the streets of Bangalore, do try and get hold of it when you spot it next.


About the author: Susovan Mahapatra is an intern at Bhukkad. He is currently pursuing his Bachelor’s degree in Economics and Finance as a sophomore at Ashoka University. He is a quizzer, blogger, startup enthusiast and likes being lost when free. And yes, he loves to travel, sleep and eat as well!

3 Easy, Everyday Superfoods that You Can and Must Include in Your Diet



Superfoods. The elusive, wonderful class of foods that offer an endless supply of nutrition, can help you lose weight, make your skin shine, get you a new job, wear a cape, fly into the space and save the World.

We are kidding. But that exaggeration is not entirely unfounded. There is a legitimate reason why Superfoods are currently a focal point of most health and diet related trends on the internet and otherwise.

Superfoods are an exciting class of foods that are nutrient dense and loaded with incredible medicinal/healing benefits. In fact, most Superfoods resonate strongly with our philosophy at Bhukkad. The philosophy of promoting consumption of foods that taste good, are natural and are also good for our health.

Superfoods, however, may often seem to be too exotic, expensive and generally out of reach. This is a misconception. There are plenty of Superfoods that are perhaps sitting right there in your refrigerator, waiting for you to take notice. Here is a Bhukkad lowdown on some of the easiest, everyday Superfoods that you can include in your diet on the go:

  1. Nuts: All nuts are Superfoods. Including coconut. Which is not actually a nut (it is a drupe). The important thing to remember is that all nuts are rich sources of healthy, unsaturated fats and are excellent for cholesterol management. You can also reap the benefits of a range of essential nutrients that different varieties offer. And they are easy to consume. Just keep a box full of assorted nuts handy and you are good to go!Nuts SuperFoods.jpg
  2. Bananas: Bananas are one of the most underrated Superfoods despite the fact that they are an incredibly rich source of potassium. Potassium is crucial for both our bone health and heart health. Banana is also often termed as ‘nature’s own energy bar’. It is extremely effective in replenishing energy post a workout or any physically strenuous task. And the best part about bananas—easy to carry, easy to eat!
  3. Tea: Yes, tea. Believe it or not, your good old cup of tea is a Superfood in disguise. And not just Green Tea. A regular tea can be equally beneficial. All you need to do is leave out the milk and go easy on the sugar. Or better still, switch to honey. Tea is an excellent antioxidant when consumed without milk. It promotes heart health, contributes to your daily fluid needs, is available almost everywhere and is tasty. You can consume it as a simple black tea. Or you can have it iced, with your personal choice of added flavors. But exercise moderation. Healthy as it is, having more than five cups a day is usually not advisable.

This list is just a sneak peek into the possibilities where healthy does not have to be bland. And Superfoods need not always be exotic. All you need is some awareness, a little imagination and a Bhukkad spirit to reap the benefits of the food that nature has to offer.

This post has been contributed by Runjhun Noopur. Runjhun Noopur is a freelance writer, life/leadership coach and a professed food enthusiast. She does not live with a cat but wishes she did, just so that this bio was marginally more interesting. She eats and writes, not necessarily in that order. And when not doing either, she can be found dispensing unsolicited life lessons to unsuspecting bystanders. She blogs with an alarming irregularity at You can reach her at or follow her @RunjhunNoopur.


Fresh Food Rocks!

Growing up in India I remember we had to have freshly cooked food at every meal. But with the entrant of new age yummy international products I do see the new uber generation (me included) choosing packaged and processed stuff.

I blame it on convenience and taste, buying packaged parotas and pasta sauce is just so much simpler than doing all that work yourself. And the best part, it tastes really great!


Reality Check: Packaged and processed food is NOT real food. I know it sounds pretty severe but the sad truth is that processed food has a great loss of nutrients (vitamins, minerals) and fibres

So yup, everything from white rice to maida-based products like noodles, biscuits, cakes, khari-butter unfortunately falls in this category. To make it all worse additives and chemicals are added which contribute to ill effects which we see over time.

While we love our cookies and cakes we don’t realise that processed foods are high in four main components — refined sugar/high fructose corn syrup, salt, saturated fats and trans fats. Excess sugar is linked to diabetes, obesity and cancer.

Adding to that refined Fructose “programs” our body to consume more calories & store fat. Did you know fructose gets shuffled into your liver and damages it in a similar way alcohol does!

Our body tells us when we are hungry or not. Food manufacturers have figured out the science behind it and design food that “hyper-reward”. Simply put our taste buds are overwhelmed in a manner that overrides the brains capacity to say “ENOUGH BUDDY IM FULL NOW”!

Do you feel you are addicted to junk/ processed food? Don’t blame yourself any longer! You will be shocked to know that processing modifies the way components like fiber, water and nutrients are digested. There is an artificial stimulation of dopamine which leads to excessive food cravings. To make matters worse there is “vanishing calorie density” a term used to describe processed foods that melt in your mouth ( eg: Cheetos) which makes your brain feel like you ate nothing!

I know it all sounds very complicated but do try to slowly start eating smarter. You could start by adding a few healthy foods into your diet – like berries, nuts, salads, grilled meat, yogurt and fruits.

When you have cravings go to places like Bhukkad which serves natural ingredients. Be fussy and demanding with what you eat after all you deserve it.

Image Credit: Genius Cooking

Author’s Bio:

Vinitha Prabhu Health and fitness blogger of and marketing professional.She believes that trying to stay fit and healthy is a struggle for everyone. Through her blog she shares her journey and hopes this can inspire you to change your life to a healthier one.  You can follow her facebook page and Instagram handle @lunchboxlicense

‘Juice’ Wanted to Say Hello

We are certain the ‘juicing trend’ has reached your ears, desktops and mobile screens. For those of you who have been living under rocks, juicing has caught the fancy of the world in the last year or so. Whether it’s to cleanse or to help one get fit, many all over the world have invested in juicers and are drinking up like there’s no tomorrow. From a health and wellness perspective though, as Bhukkad always sees things, what’s the deal with juice? There’s so much charcha about whether it’s a good idea, if it’s just the hype powerhouse acting up, whether one can have a diet that’s entirely juice-based… The Bhukkad team thought we could help clear the air.

Firstly, if you’re making your own juice from fruits or vegetables, regardless of anything else, great job! Anything homemade is better than what you get in stores, as we use fresh produce, and stay away from preservatives. All you need to do is ensure your ingredients are natural and additive-free too. Juices are always a great way to get into fruits and vegetables, if you aren’t a fan of them already. Natural and induces healthy eating? We say, so far so good!

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Second, what’s the difference between juices and smoothies? What is a better option? Juices are just that: juices from fruits and veggies, stripped of the pulp and fiber. This is good, because it helps your digestive system quickly break down all the nutrients you’re taking in. Smoothies, on the other hand, often contain the skin, pulp and all the fiber of the fruit and vegetables. This is also good, because you’re getting a more filling drink that keeps you satiated, naturally! This is why smoothies make such good breakfast foods as well.

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Third, you didn’t think we’d leave without giving you some healthy recipes did you? Some natural ways of getting your juice/smoothie fix are to make the ones of your choice at home, and to drink it the same day. Some popular blends are Beetroot, Cucumber and Pineapple, and Spinach, Apple and Carrot. For more conventional mixes, try out this Banana and Mango Smoothie recipe, or make a simple version of this Blueberry smoothie with Coconut water.

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If you’re thirsty right now, you can just order one of our Meal Bags that come with a different drink every day. Rest assured, we keep it refreshing and healthy. Let us know how you feel after incorporating these smoothies and juices into your daily meals. Hydration is always great, and when you keep your juice intake natural, you are sure to keep healthy. Props to Archana’s Kitchen for the juice recipes!

About the author: Atula is a regular writer for Bhukkad. She is a final year student at NLSIU Bangalore. Among the things she finds fascinating are the Indian start up scene, World War II history, fruit flavoured desserts, and dark chocolate 🙂

Seven Snack Hacks for Each Day of the Week!

We’ve all been there. There’s two hours to go before dinner, or you’re stuck with some paperwork to finish before you can grab your next meal, or you just pass by the cafeteria when your stomach starts grumbling. Before you know it, you’ve bought that packet of potato chips and are munching away to glory.

Snacking is actually necessary to fuel your body between meals, especially when, as a busy professional, these meals are few and far apart. Plus, snacking can be as healthy as it is fun and satisfying. Bhukkad gives you a few pointers on where to start with our #snackhacks, one for each day of the upcoming week!

1) Apple and Almond butter sandwich for Manic Mondays

Remember when we told you how to make almond butter here? For those extra nutrients and to up your daily fruit intake, just spread some almond butter onto two apple slices. Put them together and eat your new sandwich variant. Voila!

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2) Frozen grapes for a Turbocharged Tuesday

Frozen grapes are delicious, filling and get ready in a jiffy. And making them is exactly what it sounds like. After washing your grapes (always wash your fruit!) and drying them of excess moisture, place them on any flat surface- a Tupperware dabba, or a large plate, or even a ziplock bag that can be placed horizontally. The idea is to ensure no two grapes touch each other, because that would make them bunch up when frozen. Place this in your freezer for 4-5 hours. Once you take them out, put them in an airtight container and enjoy them whenever you feel like a snack. The texture is incredible. Don’t believe us? Try it yourself. Red and green grapes can be used for this, but we suggest a mix of both for an all-natural, all yummy snack.

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3) Crunchy veggie sticks with hummus on Work-filled Wednesday

Hope you managed to try out our super simple chickpea based hummus recipe! Slice up carrots, or better yet, buy baby carrots, and carry them in a container with some hummus on the side. You can also use pear sticks or apple sticks if you want to experiment with a clash of flavours. Another way to innovatively pack this snack is to put a dash of hummus at the bottom of a mason jar (or any dabba with a tight lid) and to stick your vegetable slices upright into the dip. Close the jar and trot off with your healthy snack in tow.

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4) Nuts mix for a Thoroughly Healthy Thursday

Nuts are super healthy and are a great way to keep hunger at bay. Throw some dried fruit into the fray as well if you have a sweet tooth. Some of our favourite combos are pistachios with almond, cashews with groundnuts and raisins, and walnuts mixed with honey. We suggest you pack these in containers ahead of your work week so you can grab them whenever you head out and snack on the go!

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5) Microwave heated Moong dal for a Friday that’s on fleek

One thing we need to be hugely thankful for is what a big role lentils play in our daily foods. Moong dal is a staple in our homes, and instead of deep-frying or roasting them, here is a way to turn them into a wholesome snack with very little effort. Soak the moong dal in water for an hour. After draining completely, put it in a microwave safe utensil and microwave for 2 minutes. Sprinkle some olive oil and salt over this, and microwave it again for 2 more minutes. Once it cools, you’ll find that it’s as crispy a snack as can be.

Fried Yellow Moong Dal
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6) Oats bhel for a scrumptious Saturday

It’s hard to resist the pull of street food, but luckily, it’s easy to replicate it at home with natural, unprocessed ingredients as well. Instead of store bought, preservative-heavy bhel puri mixes, use healthy oats as a base. Dry roast the oats, add chopped tomato, onions, cilantro, capsicum or any other vegetable of your choice, and mix well with home-made yogurt. Full recipe here. Go ahead and customize it to make it your own.

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7) Honey, strawberry and banana Paratha for a Sweet Sunday (My understanding of a paratha here is two rotis put together with stuff in the middle :P)

Now hear us out, paratha purists. We think we’re on to something good here. Whoever said parathas can only be savoury? This recipe is all natural, which is good enough for us, but bananas and strawberries are also a winning combination of nutrients. Besides, did you know strawberry has the lowest sugar content of most fruits?

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The Bhukkad Way:

What you’ll need:

2 whole wheat rotis

2 tablespoons honey

1 large ripe banana, sliced

5-6 strawberries, sliced


Simple. Roll out a couple of rotis. While cooking one on the pan, spread 1 tablespoon of honey evenly over each roti. Next, arrange the banana and strawberry slices evenly on the honeyed surface of the roti and gently press the other roti on top. Heat both sides till golden brown. Enjoy your paratha.

Hope you liked our #snackhacks, ladies and gents. You might have noticed that most things on this list can be prepared just using the ingredients that probably are in your kitchen storeroom this very minute. The typical Indian kitchen is a massive repository of interesting things to eat, so feel free to experiment and try new things. And if it turns out yummy, share the recipe with us too!

Just know that if it’s natural, you’re probably doing it right 🙂 We wish you many hours of happy snacking!

About the Author: Atulaa Krishnamurthy is a final year student at NLSIU Bangalore. Among the things she finds fascinating are the Indian start up scene, World War II history, dark chocolate, and fruit-flavored dessert.

10 Things to Spread on Your Breakfast Bread

For those of you who cereally skip breakfast.

Now we’ve all had those days when we jump out of bed and head to the kitchen and make ourselves a scrumptious three course breakfast. But more often than not we are stuffing granola bars in our mouth on the way out, or skipping breakfast all together. Now is when that ends. Here’s our list of delectable bread spreads that you can whip up in a jiffy and keep in your fridge all week. So no more staying hungry till lunch!

1. Almond Butter Spread

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It goes with literally anything you can think of, be it toast, bread, biscuits, or rotis.  You get a fine layer of crunch in the cream without even a hint of butter.

How to make this: All you’ve got to do is grind up the almonds and you’re set for the week. Add a little honey for some extra yum.

Find the recipe here.

2. Harissa Paste

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An accompaniment popular in North African and Middle Eastern cooking, a spicy start to your morning, you will love it too.

How to make this: All you need is red capsicum, dried chillies, sun-dried tomatoes, garlic dhaniya, jeera. None of these is too hard to find. Roast the capsicum, and rehydrate the dried chillies and tomatoes in boiling water. Blend all your ingredients together and store your homemade harissa paste in your fridge for as long as you like.

There are many versions, with various spices and different combinations of them. This one is our favorite.

3. Guacamole

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Yes we know. Avocado is a tough one to find. But guacamole is worth all the effort.

How to make this: Mash up the avocados with lime and salt. Then add your tomatoes, onions, and garlic. Squeeze a lime over it and wrap it tightly with some cling film. A well wrapped guacamole can last for more than three or four days.

This is a recipe we like.

4. Hummus

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This Lebanese source of yum made from our very own chana. Who can resist a good hummus? Make your own in barely any time at all.

How to make this: Puree (not too finely) your garlic and chana. Add your salt, sesame, and as much lime as suits your taste buds. Now traditionally hummus is not supposed to be served cold, but when you need it to last, refrigeration is your safest best.

The Bhukkad Recipe


  1. Boiled chickpeas- 100 grams
  2. Olive oil- 20 ml
  3. Sesame seeds- 15 grams
  4. Garlic 20- grams
  5. Salt 10- grams
  6. Sugar- 5 grams
  7. Pepper- 5 grams

Soak the chickpeas/ kabuli chana overnight and grind all the ingredients together. This makes 150 grams of hummus.

5. Aioli

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This Provencal dish is often confused with mayonnaise and is a crowd favourite. It makes a delicious start to the day.

How to make this: Don’t be intimidated by the fancy name. It’s quite simply just garlicky mayo. The normal way of doing it is to whisk up your egg, garlic and mustard, very slowly while adding olive oil. Add lemon juice and salt and mix it all together. Leave it for half an hour before you use it and you can store it in the fridge for up to three days. Now we at Bhukkad don’t use egg yolk. You can use our recipe if you like too.

The Bhukkad Recipe


  1. Egg whites- 5
  2. Olive oil- 100 ml
  3. Salt- 5 grams
  4. Pepper- 1 gram
  5. Garlic- 25 grams

Blend all the ingredients together.

6. Basil Pesto

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I’m sure we all love the classic spaghetti and pesto. This stuff never gets boring.

How to make this: Such a simple, yum, five-minute creation. Grind up your garlic, salt, olive oil, parmesan cheese, and of course basil leaves. Pine nuts are not the easiest to find, or the easiest on the pocket, but if you do manage to steal some, they’re a delicious addition.

The Bhukkad Recipe


  1. Basil- 200 grams
  2. Olive oil- 120 ml
  3. Cashews- 50 grams
  4. Garlic- 20 grams
  5. Salt- 20 grams
  6. Sugar- 10 grams
  7. Pepper- 5 grams

Peel the garlic and wash the basil. Put all of it together in a blender and mix.

7. Sambal Oelek

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Kick start your day with this hot and fiery spread. It’s just a fancy name for our good old chilli garlic paste. And who among us has not grown up with the joys of a hot chilli cheese toast. Might I also add, this also makes a delicious complement to idli.

How to make this: Grind up your chillies with the vinegar and salt until you have a creamy paste. Store it in an airtight container and keep it as long as you like. Yes it is really that simple. Make enough and it can last you for two weeks. For an extra zing you could add a dash of lemongrass or a squeeze of lime.

You could use this recipe

WARNING: This is only for the bravest of the brave. Do not try this alone.

8. Tapenade

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Another  Greek creation not to be ignored. It is the perfect match for a hot crisp piece of toast, and is definitely worth the search and cost of the olives.

How to make this: You can make this with green olives or black ones. That’s up to you. It’s delicious either way. Put your olives, garlic, tomatoes, basil, thyme and parsley into the processor until they are mixed. Then slowly add in the olive oil. Preserve it properly and savour it for a week.

Find the recipe here

9. Salsa

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This is a crowd favorite for a reason. It is perfect for every occasion.

How to make this: Now you will probably think this is redundant. But for those of you who do not know how to make it, that’s alright. Learn now. Chop up your tomatoes and onions into small cubes. And finely chop the dhaniya and garlic. Toss it around with some olive oil, salt cumin and black pepper. Add a jalapeno if you want an extra bite.

The Bhukkad Recipe


  1. Chopped tomatoes- 200 grams
  2. Chopped onions- 100 grams
  3. Chopped garlic- 25 grams
  4. Chopped capsicum- 75 grams
  5. Oregano- 5 grams
  6. Pepper- 5 grams
  7. Chilly flakes- 5 grams
  8.  Olive oil- 25 ml
  9. Chopped coriander- 50 grams
  10. Sugar- 5 grams
  11. Salt- 5 grams

First chop all the vegetables, then add the seasoning. This will give you 500 grams of salsa.

10. Infused Olive Oil

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Olive oil and bread – classic, simple, flavorsome.

How to make this: You can flavour oil with almost any spice you like, be it cloves, pepper, chillies, cardamom or cinnamon, or a combination of these. Heat the oil with the spices in it till it is bubbling a little for about five minutes. Take it off the gas and let it cool before you refrigerate it. Remember to strain out the oil.

Take a look at the recipe

The Bhukkad tip: To make it a spread all you have to do is freeze it overnight and store it in the fridge. Be adventurous in experimenting with flavors.

For all those times you went hungry to work, and for all those times you felt helpless in the kitchen, this is your redemption. Now go smear that bread with your favorite spread =)

Author: Sunayana Smita Premchander, Content Writer at The Bhukkad. Aspires to one day cuddle a baby elephant.

Break that fast, and break it, fast!

Social media has connected us with some fantastic people, especially of late, and we are really psyched that Neha Venkatesh was one of them! Here is a guest post from her on the importance of breakfast. Read on! You can follow her on @drnehavenkatesh on Twitter.


It is no rocket science that breakfast IS the most important meal of the day. It is simple: your body has been starving for 9-12 hours, and based on how your body is programmed, the metabolism is fairly high when your day has just begun. Imagine trying to drive a car at 120 kmph on a nearly empty fuel tank! That’s exactly what you do to your body every single day that you skip breakfast.

So, what’s your excuse? Getting late for work? Have to pack off kids to daycare or school? Early morning meeting? Woke up late? About to miss your bus / train? Yeah, life has become insanely fast-paced, and with it, our stress levels are through the roof on any routine morning. And breakfast easily is the last thing on our minds. Little do we realize how much disservice we end up doing to our own selves in the bargain!

Not having breakfast sets off a vicious circle. Between dinner and lunch, your body remains starved for at least 16 hours if you skip breakfast; as a result, you binge at lunch. This reduces your productivity post lunch, and also sends you on a free guilt trip, so you tend to compensate by skipping dinner. So, in almost 24 hours, you’ve had one humongous meal. Unfortunately, the human body can only utilize a limited amount of food at one time; so smaller meals get metabolised completely, whereas most parts of those big lunch go straight to your waist, hips and arteries, not necessarily in that order. So, even though you tend to believe that you are eating a significantly lesser quantity, you end up gaining weight. Which demotivates you and leads to binge eating, where the body finds solace.


So, how do we break this vicious circle? Simple, by ensuring that you NEVER skip breakfast (or any meal for that matter, but especially breakfast)! Your breakfast does NOT have to be elaborate; but it should be wholesome and nutritious enough to give your body sufficient energy to get you through till lunch. And if lack of time is your excuse, try the following tips.

1. Set some time aside on Sundays to plan your breakfast menu. Ideally, I tend to do my entire meal planning on Sundays, but at least plan your breakfast, because that itself will save you a ton of time on weekdays. It’s a great way to also engage your partner and children because a family that plans together, eats healthy together, stays together!

2. Remember, breakfast need not be elaborate or heavy. Ideally, breakfast should provide for about a third of your body’s daily caloric intake. So, ditch that heavy ghee-soaked masala dosa for a healthier oats dosa or green moong dosa (pesarattu). Eggs are the best, including the yolk. Go easy on the oil that you use for an omelette; oil sprays available in the market are a lifesaver. Add some fresh vegetables, including broccoli, carrots, squash, cauliflower, mushrooms green peas, and French beans.

3. For many youngsters, breakfast cereal is an easy option. Choose your breakfast cereal wisely though. Many of these brands have extremely high sugar content. While picking up cereal (or for that matter, anything, READ THE LABEL). Go for the ones that are high on fibre and protein. Muesli with walnuts and almonds works the best for me.

4. Sandwiches are a great breakfast option; again, use your judgment to stay away from jams and butter, which are high on sugar and fat. Make a sandwich with coriander and mint chutney and fresh veggies instead, or try peanut butter and banana. Whole-wheat bread is a must; and even whole wheat bread is fairly high on calories, so watch how many slices of bread you have. Also, most people in India tend to have extremely sugary tea or coffee with breakfast or throughout the day. Just for your information, one teaspoonful of sugar is around 16 calories!

5. In case you are a fussy eater like me, put on your creative hat and mix and match. I usually use mint and coriander chutney in three ways: as a spread for sandwich, as an accompaniment to dosa or idli, and in combination with yogurt along with whole wheat parantha. Again, parantha is a good breakfast option, if you make it right: use whole wheat flour, go easy on the oil (I use the oil spray) and go for healthier fillings like broccoli or cauliflower or tofu. One parantha with a bowl of yogurt (NOT full fat) is an excellent breakfast option. Also, blend in a little spinach or fenugreek leaves with your chutney. It won’t alter the taste, but will rack the nutrition quotient up a few notches!  Make mundane dosas interesting and nutritious by adding a bit of grated beetroot or carrots. Tricolour dosas are a huge hit with kids and adults alike!

6. Munch on some nuts between breakfast and lunch. They are a great way to keep your metabolism high and they are highly nutritious too! Having nuts or a little snack ensures that you are only moderately hungry at lunch, so you won’t binge. Ideally, the portion size of your nuts-based snack should not exceed 40 grams.

7. Exercise portion control! When they say have breakfast like a king, don’t take it literally! I have seen people have 3 paranthas or half a dozen puris or idlis for breakfast! Your breakfast needs to be RELATIVELY more calorie-rich than your lunch and dinner. But that’s no excuse to simply go overboard. Train your body to eat limited portions. Invest in smaller teacups to reduce the quantity of tea or coffee. I use a kitchen weighing scale to regulate my food portion sizes. It is worth investing in one!

8. Last, but not the least, take control of your eating habits. Give yourself a day every week to cheat when you can let yourself loose (but responsibly)! But on every other day, stick to your meal plans. It might take a little while for you to get accustomed to this, but soon, it will become an integral part of your lifestyle. And it will pay off in the long run. Trust me!!!

Also, we tend to believe that if we exercise regularly, we will remain fit. They say ‘garbage in is garbage out’. Our bodies, however, tend to follow a slightly different rule: the ‘garbage in’ tends to stick around forever! Your fitness largely depends on what you eat, and regular exercise only helps augment the effects of healthy eating. So, take that first step towards fixing your first meal of the day. NOW!


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