15 Indian Breakfast Ideas For PCOD/PCOS

 15 Indian Breakfast Ideas For PCOD/PCOS

Breakfast is one of the important meal of the day. Skipping breakfast is not a good habit unless you are doing intermittent fasting. Skipping breakfast can trigger migraine attacks, diabetes, low level of energies, lack of concentration, and dehydration. It is very important to consume fresh, nutrient-dense, and wholesome breakfast if you are suffering from PCOD/PCOS. Skipping breakfast in PCOD/PCOS can lead to hunger pangs throughout the day which can further lead to weight gain and aggravate PCOD symptoms. It is seen in a study that women consuming wholesome and heavy breakfast and smaller dinner helped them in balancing the hormones associated with PCOD/PCOS. (1)

Nutritional Strategy For PCOD/PCOS (Polycystic Ovarian Disease/  Polycystic Ovarian Syndrome)

If you care about your ovaries and have time to buy wholesome, cook fresh, and eat peacefully read further or else spare yourself from reading further. Do not fall for FAD diets like keto, GM, Paleo, etc to cure PCOD/PCOS as these conditions arise due to hormonal imbalance. So a diet that itself is not balanced and make you starve from macronutrients like carbs or protein or fat cannot help you to bring back the balance in your hormones.

Have a balanced and sustainable diet with complex unprocessed carbohydrates from Rice, Wheat, Millets, Buckwheat, barley, etc, proteins from Dals, milk & milk products, fish, eggs, etc, Essential fatty acids like omega -3 and omega -6 from ghee, paneer, and oils like groundnut oil, Sesame oil, safflower oil, mustard oil, coconut oil, olive oil, etc, Alpha Lipoic Acid (ALA) from flax seeds and walnuts. Micronutrients like zinc, chromium, selenium, calcium, etc from nuts and veggies, vitamins from various fruits. Probiotics are very essential in PCOS/PCOD. Fermented foods like Idly, Dosa, Dhokla, and sprouts are blessings in PCOD/PCOS.
Consult a qualified Nutritionist or Dietitian who can make a proper meal plan for you according to your health condition.

15 Indian Breakfast Ideas For PCOD/PCOS - Uttapam

Breakfast IDEAS FOR PCOS/PCOD  

All the breakfast ideas mentioned below are good not only for PCOD/PCOS sufferer but for the whole family. (2) (3) (4) (5)

  • Start your day with overnight soaked Methi water or Flaxseed water. Soak one teaspoon of methi seeds or flax seeds in one glass water overnight. Consume this water as soon as you wake up. You can chew the seeds as well.

You can boil 1 glass water and add grated dried lemon peel. Boil until it becomes half add teaspoon honey and consume. You can add a cinnamon stick as well in boiling water.

  • After 30 minutes eat one seasonal fruit or handful of overnight soaked nuts like almonds, pecans, and walnuts.
  • Do morning workout or yoga or walking for an hour.
  • Have your breakfast after the workout or morning household chores, It is beneficial if you finish breakfast before 9 A.M.
  • Do not consume coffee or tea on an empty stomach or with fruit.
  •  PCOD/PCOS maybe sometimes linked with other health issues as well like Hypothyroid, Diabetes, Hypertension, Anemia, Cholesterol, Triglycerides, Obesity, Constipation or diarrhea, etc. Choose items according to your health issue.
  •  Few women suffering from PCOD/PCOS become sensitive to milk. Their symptoms get worsen with milk. It is advisable to avoid milk in such conditions. You can try a lactose-free option like soy milk or plant-based milk. For others who can tolerate milk well and love milk, can opt for Low-fat milk (150 ml/day).
  • Portion Control and Variety are two important factors to be considered in every meal. Try to include millets or buckwheat or daliya in breakfast if your lunch and dinner consist of rice and vice versa. Add a variety of lentils in your diet instead of only 1-2 dals.Keep changing the breakfast every day.
  •  Focus on meal plating. Your plate must have one good source for complex carbs, one source of protein, healthy fats, and some raw veggies.
  • Hold on to your local, seasonal, and cultural breakfast. Cultural breakfast options are something that your body is adjusted to and you have grown up eating it. Local and Seasonal breakfast will help you to stay healthy and aligned with nature around you. If needed, add healthy options to them to make a complete meal.
                             IncludeExclude
Aim to loose weight if you are overweight (5-10 kgs)Processed , Packaged and Refined Foods
Increase Fiber intake especially soluble fiber from Raw/Boiled vegetables,Seasonal Fruits and Beans.Eating Out
Small and frequent meals to control blood glucose levelsDeep fried and Junk Foods
Balanced and Home made fresh meals.Limit Salt Intake
Salads in every meal as a side dish not as a complete meal 🙂Limit Sugar Intake
Eat Fish such as Herring,Salmon and Sardines if you are non vegetarian from hygienic place.Red Meat, smoked meats, salted nuts.
1 hour of exercise.( walking, cycling, swimming, strengthening,Cardio, Yoga, Abs workout)Over cooked Sabjis and Dal.
Meditation, Reading Books, Listening music for stress managementInstant readymade cereals or enhanced readymade breads.
8 hours of continuous sleep and Good HydrationWatching Television or mobile while eating.

INDIAN BREAKFAST IDEA FOR PCOS/PCOD 1: IDLY

15 Indian Breakfast Ideas For PCOD/PCOS- Idli

Health Benefits

If there is any food with the least side effects it is IDLY. Yes, Idly is very easy to prepare, digest, and tasty breakfast. Idly is a fermented food, and helps in maintaining healthy gut flora. It helps the good bacteria to grow in the intestines, which in turn synthesize Vitamin B12 in our body. The fermentation process also increases the bioavailability of nutrients like Folic Acid, Riboflavin, Niacin, Biotin, and Vitamin -K. As the good bacteria in the gut can efficiently breakdown complex carbs, proteins, and fats, all the nutrients can easily be assimilated and absorbed in the body. Fermentation and Steaming make Idly a super nutritious and healthy breakfast option.

Method:

Traditional way of making Idly is taking Urad Dal (Black Lentil, Split or whole) and Rice Ravva (Cream of Rice) in a 1:2 ratio. Soak the Lentil and few Methi/Fenugreek seeds for 4-5 hours and Ravva for 1 hour after washing them thoroughly. Grind the Lentil into a smooth batter, squeeze out the water from ravva and add into the batter. keep the mix in an airtight container for 8-10 hours. Add salt (as per taste) after it gets fermented. Grease the idly plates and pour the batter and steam for 15-20 min. Yummy idlis will be ready!!

Healthy Twist :

  • Add shredded carrots, beetroot and finely chopped Beans, corn to the batter.
  • Take Idly with vegetable Sambhar and flax seeds chutney/ Ginger Garlic Chutney.
  • If you have no gut issues, use black lentil with its skin.
  • You can also, add Jowar Ravva instead of Rice Ravva.
  • 2-3 Idlis are sufficient for breakfast.

2. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 2: DOSA

15 Indian Breakfast Ideas For PCOD/PCOS - dosa

Health Benefits

Dosa is the most popular breakfast in south India. Every household has its version for Dosa. Dosa is not only a treat to taste buds but it is light on the stomach as well. Dosa is made with fermented batter and has many health benefits.

Method:

Traditional way of making Dosa is taking Urad dal( Black gram Lentil) and Parboiled rice in a 1: 3 ratio. Wash both of them thoroughly. Soak lentils and few methi (Fenugreek seeds) and Rice, Flattened Rice Flakes/Poha (1 tablespoon) separately for 6 hours in clean water. Grind all of them separately and mix them.Keep it in an airtight container and let it ferment for 8-10 hours. Add water to bring it to the right consistency. Add salt and make thin crepes on a hot flat pan. Roast till it turns golden brown. Yummy Dosas are ready!!

Healthy Twist :

  • If your gut health is strong, You can replace regular white parboiled rice with brown parboiled rice or Red Rice or Black Rice or Oats or Ragi (Finger Millet), Foxtail Millet.
  • Use Black lentil with skin.
  • Roast the Dosa with Sesame oil (1-2 drops) or Cow Ghee (half teaspoon).
  • Take dosa with Coconut-Almond Chutney, Tomato Chutney, Pudina Chutney, or Peanut Garlic Chutney.
  • Add grated veggies like carrots and beetroots on top of the Dosa.
  • With the same batter, you can make thick crepes called Uttapam (Do not add extra water after the batter ferments).
  • 2 Dosas or 1 Uttapam can be taken in the breakfast.

3. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 3: PESSARATTU/ GREEN MOONG DAL CREPES.

Health Benefits

Pesarattu is made with Green Moong Dal (Green Lentil, Whole/Split). Green Moong Dal is rich in high-quality protein and Fiber. It is packed with minerals like Potassium, Magnesium, Iron, and Copper. It also contains Vitamin B-6 and Folate. It also contains Vitamin K, C, and E in traces. Moong Dal has a very low Glycemic Index making it ideal for diabetics.

Method:

Wash and Rinse Green Moong Dal and soak for 6 hours. Soak 1 tablespoon of rice along with the dal. After 6 hours soaking, grind the dal with 1 teaspoon Ginger, half-inch Ginger, and 1 green chili with little water until you get the right consistency. Add salt as per the taste and make thin crepes on Hot Tawa. Roast the crepe on both sides well with one teaspoon oil.

Healthy Twist :

  • Pesarattu can be served with Ginger Chutney.
  • You can add grated veggies like Onions, carrots, Beetroots, Red, and Yellow Capsicum. Add Finely Chopped Coriander.
  • Instead of Rice, you can add Oats.
  • 1 pesarattu can be taken in the breakfast.

4. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 4: DALIYA UPMA

15 Indian Breakfast Ideas For PCOD/PCOS -  Dalia upma

Health Benefits

Daliya is broken wheat, which undergoes less refining than Sooji or Semolina. Daliya Upma is considered a healthier option than our regular sooji upma. It has complex carbs, proteins, and fiber. It is also rich in Vitamin B Complex. It has a very low Glycemic Index and considered as the best option for weight loss and diabetics.

Method:

Cook daliya in a pressure cooker with water in a 1: 2 ratio (i.e 1 cup daliya and 2 cups water). In a pan take 1 teaspoon of ghee or coconut oil or mustard oil, add mustard seeds, jeera, grated ginger, chilies, and 1 cup onions. Saute everything for two minutes. Add the cooked daliya and salt as per taste. Cover it with lid for 2 minutes and serve hot!

Healthy Twist :

  • You use Broken Jowar (Sorghum) Ravva to make upma instead of broken wheat.
  • Add vegetables like Potatoes, Carrots, Peas, cauliflower, and corn in the Upma to enhance its nutritional value.
  • You can add roasted peanuts and roasted sesame seeds.
  • 1 small bowl of Daliya Upma along with coconut curd chutney can be taken in Breakfast.

5. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 5: POHA UPMA

15 Indian Breakfast Ideas For PCOD/PCOS - Poha

Health Benefits

Poha or flattened rice flakes are made up of paddy. It is made up of parboiling paddy and then drying it under the Sun for 8-10hours. This is then beaten and flattened into flakes. As Poha is obtained after the fermentation of the paddy it becomes a very good feed for good bacteria in our gut. It is very easily digestible and low in calories. It is also rich in healthy carbs. Every region has its recipe for Poha. Poha Upma is popular in Maharashtra, Rajasthan, Madhya Pradesh, and Gujarat.

Method:

Wash Poha in a big vessel and drain the water. Keep aside the Poha. Take a Kadai and heat some oil. Add a teaspoon of mustard seeds, Cumin Seeds, Green Chillies, Curry Leaves, little turmeric and saute well. Add peanuts and roast well. Add onions and roast them until they become soft. Add the washed Poha, salt as per taste, half teaspoon sugar, and coriander leaves. Squeeze the lemon after turning off the flame. Yummy Poha Upma will be ready.

Healthy Twist :

  • You can use red poha for making this Upma
  • .You can add little sattu powder after sautéing onions. This will give an extra dose of proteins.
  • You can add boiled potatoes, peas and finely grated carrots.
  • 1 small bowl of Poha Upma along with a small glass of milk (low fat 120 ml) can keep you full for a good time.

6. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 6: HOME MADE CEREAL PORRIDGE

15 Indian Breakfast Ideas For PCOD/PCOS - Porridge

Health Benefits

Make a healthy homemade cereal at home. You can have these cereals instead of ready-made packaged cereals from shops. Making fresh breakfast cereal at home on the weekend can save your time during weekdays or busy days. This instant healthy breakfast will give you energy for a good time.

Method:

Roast cereals ( Puffed Rice, Rolled Oats, Wheat Flakes, Ragi Flakes, Corn Flakes) 2-3 varieties 200 grams each in a dry pan. Roast Almonds, Walnuts, Dates, and Figs(50 grams each) separately and add. Similarly roast Pumpkin seeds and flax seeds (50 grams)each separately and add. Add cinnamon powder and Jaggery as per taste. Cocoa powder or dried coconut powder is optional. You and add them if you need them.After it cools down, store it in an airtight container. It will be good for 1 week. You can add hot milk or cold yogurt to this instant cereal and have it in your breakfast

Healthy Twist

  • You can add Bananas or any seasonal fruit into the porridge.
  • You can add Sesame seeds, Melon seeds, and Cashews, Raisins as well. You can change the seeds and nuts every week to get the benefits from all.
  • If you are lactose intolerant or lactose sensitive you can avoid this porridge with milk.
  • If you are allergic to any cereal, seeds, or nuts please eliminate them.

7. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 7: STEAMED SPROUTS WITH VEGGIES.

15 Indian Breakfast Ideas For PCOD/PCOS - sprout salad

Health Benefits

Sprouts are considered as one of the healthiest breakfasts for everyone. Sprouting means start to grow, this will enhance the nutritive value of the grain, legume, and seeds. Quantity of the nutrients may not change but the quality of nutrients will change. Sprouts are easy to digest and contain many healthy enzymes that have anti-cancerous properties. It is a great source of proteins, Omega -3 fatty acids, fiber, Vitamin A, D and C, and a significant amount of Copper and Iron.

Method:

Mixed sprouts can be a combination of Buckwheat seeds, Moong Bean, Chickpeas, Fenugreek Seed, Flaxseed, Black-eyed peas, and Green Peas. Wash them thoroughly and keep them in Jar and fill with water. Cover the mouth of the jar with Cheese Cloth tightly. Keep the jar at room temperature for 6-12 hours. Drain off the water and clean the seeds once again. Fill the jar with fresh water again and repeat the process after every 8 hours until they start sprouting. It may take 4-5 days to sprout.

Pressure cook these sprouts for 1 vessel. Take a pan and add 1 teaspoon ghee or mustard/coconut oil. Add 1 teaspoon mustard and Cumin seeds, few grated ginger and curry leaves. Add steamed sprouts in the pan. Add a pinch of salt and close the lid for a minute. Healthy steamed mixed sprouts are ready.

Healthy Twist

  • Add finely chopped onions, tomatoes, coriander (any vegetable of your choice), and squeeze lemon for more nutrients.
  • You can add grated coconut on it for healthy fats.
  • Have a small bowl of sprouts for breakfast to give a boost of goodness for the day.

8. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 8: STUFFED ROTI WITH PANEER

15 Indian Breakfast Ideas For PCOD/PCOS - roti with paneer

Health Benefits

If I remember my childhood tiffin box I can only think of Roti and Sabji. Yes, Our humble Roti is a very healthy and nutritious breakfast. It contains complex carbs, Protein, Vitamin B, E, and minerals like Copper, Zinc, Iodine, Manganese, and silicon. When it is eaten with Paneer Bhurji, it becomes a complete meal in itself.

Method:

For Roti: Knead the wheat flour with water. Keep the dough aside for 10 min, then make small balls from the dough. Roll the balls using a rolling pin into a round shape. Roast it on hot Tava using organic cow ghee.

For Panner Burji: Grate Paneer and keep it aside. Take a hot pan, add 1 teaspoon mustard oil/Sesame oil/Groundnut oil, add cumin seeds, grated ginger, garlic, and chilies. Saute them well and add finely chopped onions and tomatoes. Saute until tomatoes become soft. Add Coriander powder, turmeric powder, salt, and add grated panner. Mix everything. Add 1 teaspoon crushed Kasuri Methi (dried fenugreek leaves). Close the lid for 2 min. Serve Roti with Paneer Burji. You can fill the curry and roll the Roti as Paneer Roll.

Healthy Twist :

  • You can add some Almond Powder Or Sattu Powder to increase the protein content.
    You can replace wheat flour with millet flour like Jowar, Bajra, or Ragi if you are looking for a gluten-free option.
  • You can also replace the wheat flour with Buckwheat Or Amaranth Flour.
    If you are lactose intolerant or lactose sensitive you can replace paneer with Tofu or Dal or aloo green peas curry etc.

9. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 19: VEGETABLE OMLETE

Healthy Benefits

Sunday ho ya Monday Roz Khao Ande campaigns in India, this saying means every day eat egg for good health. An egg is a complete protein which means it contains all amino acids required to maintain muscles, tissues, and nerves in the body. Egg yolk is a good source of omega -3 fatty acids, folate, Vitamin A, D AND E, thiamine, and Choline. All these nutrients improve PCOS /PCOD symptoms.

Method:

Heat olive oil in a pan and add onion, tomato and green chilies. Let the vegetables fry lightly then turn down the heat and let the vegetables cook. Then break 1 egg and whisk it nicely. Add salt and pepper to flavor. Mix the eggs and the vegetable and saute them. Then heat the pan with butter and pour the mixture in the pan. Sprinkle fresh coriander leaves, spring onions, and grated cheese on the mixture and let it fry. Make two folds of the omelet.Turn off the heat and serve with Whole grain ( wheat or Millet ) bread toast.

Healthy twist :

  • You can add more vegetables like spinach, capsicum, boiled potatoes, and mushrooms.
  • You can add basil leaves along with veggies into the beaten egg.
  • 1 omelet with 1 bread toast is enough to kick start your day.
  • If you want omelet to be fluffy add a few drops of milk, only if you are not milk sensitive.
  • Avoid multi- grain toast as you may be allergic to any of the grain. Whole grain is a safe option.
    Bonus Tip – When you break an egg and find that yolk is scattered without being intact, it means the eggs are stale and not fit for consumption.

10. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 10: SADDANNAM

Health Benefits

People are going crazy for probiotics these days. Everyone is ready to spend their hard-earned money on expensive readymade probiotic drinks. But, our kitchen is well equipped for all the nutrients. We just have to make an effort to unlock them. In Telugu, there is a saying “Peddala Maata Saddanam Moota” which means Elder’s advice is as beneficial as fermented rice!! We are ignoring such lovely recipes in modern days but still, this is very popular among rural Indians.

Fermented Rice or Saddannam or Panta Bhat or Pakhala Bhat or Pazhya Soru are the best breakfast options during Summers. We can also consume it on other days when you want to give a break to your Gut especially after festivals and functions. This fermented rice is light on the stomach and nourishes the gut flora. This will in turn subside bloating and flatulence.

Method:

Cook rice in the evening around four and leave it. You can also use leftover rice from your dinner. Before sleeping at around 10 PM, add 2 cups of water into the cooked rice and mash well. Now add 2 cups of warm milk, 1 cup of curd, and little bit salt. Cut one small onion into 4 cubes and add it to the rice along with one chili. Close the vessel with a lid and leave it overnight. In the morning mix everything well and serve it in a bowl.

Healthy Twist :

  • Make this preparation in an earthen pot, if you have or else steel vessel will also help.
  • Eat fermented rice with boiled sprouts and homemade lemon pickle.
  • In summers, you add tadka to this for a change. In a small pan, take 1 teaspoon ghee or sesame oil. Add mustard, cumin seeds, One red chilly, curry leaves, and Asafoetida. Later on, add half mango grated into it. Saute well and add this tadka to the rice.
  • Have this rice as breakfast once in a month. You can have a spoon of it every day as a dose of probiotics.
  • 1 bowl of Fermented rice is a very refreshing breakfast during summers.

11. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 11: MUTHIYA

15 Indian Breakfast Ideas For PCOD/PCOS - Muthiya

Health Benefits

Try this healthy, light, and nutritious Gujarati breakfast. This recipe is also good for diabetic and hypertensive people.Muthiyas are steamed dumplings of  cereal flour and vegetable.

Method :

Squeeze out excess moisture from grated bottle gourd. Add the wheat flour and Besan (1 and 1/2 cup wheat flour and half cup Besan or Chickpea Flour). Add coriander powder, Ginger Chilli Paste, Turmeric, Half teaspoon Sugar, Chilli powder, and salt. Mix well. And knead lightly. Form the dough into croquette shape. Steam for half an hour. Cut the steamed muthiya in round shape. Heat oil, add sesame and mustard seeds and wait till it splutters. Add this tempering to the muthiyas. Garnish with coriander leaves and serve with green chutney.

Healthy Twist :

  • Add grated Carrots and shredded Spinach in the dough.
  • You can make this with fenugreek leaves. It tastes equally good.
  • You can add sattu powder instead of Besan.
  • In case, You want gluten-free muthiyas then, add 1 cup Oats flour and a half cup of Rice flour instead of wheat flour.
  • 5-6 small muthiyas are enough to make your tummy happy at breakfast.

12. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 12: HANDVO

15 Indian Breakfast Ideas For PCOD/PCOS - Handvo

Heath Benefits

Handvo is a popular Gujarati cuisine. It is a protein-packed snack that keeps you satiated for a long time. Vegetables in Handvo gives you all the essential Vitamins and Minerals along with protein and fiber from the lentils, Complex Carbs from the rice.

Method:

Firstly, soak 1 cup rice, ½ cup chana dal, ¼ cup toor dal, 2 tbsp urad dal for 3-4 hours. Add ½ cup curd and blend to a smooth but slightly coarse paste. Keep this batter to ferment for 4-5 hours at room temperature. Further add 1 cup grated bottle gourd, ½ cup grated cabbage, ¼ cup grated carrot, and 3 tbsp coriander. Also add ½ tsp ginger paste, 1 green chili, ½ tsp sugar, ¼ tsp chili powder, ¼ tsp turmeric, 2 tsp oil, and ¾ tsp salt.
Mix well making sure the batter is slightly thick like idli batter consistency. Take 1 tablespoon of oil in the deep bottom pan. After it gets heated add 2 teaspoons of sesame seeds. Pour 2 ladles of Handvo Batter evenly. Cover the pan with lid. Roast on both sides After it gets cooked, cut it into 4 portions and serve hot with Ginger Garlic Chutney.

Healthy Twist :

  • Instead of roasting it in the pan, it can be baked with 2 drops of oil in the oven.
  • You can keep all the dal flours ready to make it instantly. You can add eno salt if you do not have time. But, it is good to let it ferment naturally for more health benefits.
    2 portions of Handvo is sufficient for the breakfast.

13. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 13: CHEELA

Health Benefits:

Cheela is the most popular breakfast among North Indians. It is very less time consuming and very satiating breakfast. It is a simple pancake made up of Besan or chickpea flour. It is a protein-rich breakfast.

Method:

Sieve the besan before making the batter. Take 1 cup of besan in a bowl, add finely chopped onions, tomatoes, green chilies, ginger, and coriander into it. Add half teaspoon ajwain (carom seeds), salt turmeric, red chili powder into it. Mix everything well. Now add water to the besan and bring it to the right consistency. Pour the batter on the hot girdle and spread it gently. Drizzle two drops of oil. Flip and roast both the sides well. Serve hot with Pudina Chutney.

Healthy Twist :

  • You can make a cheela with Oats, Green moong dal, Sattu, Sooji or Ragi.
  • Use only two drops of oil for a cheela.
  • Add more veggies like grated carrots, beetroots, cabbage, etc to make it healthier.
    You can top the cheela with grated paneer or mushrooms for an extra dose of protein.
  • 2 small cheelas are sufficient for breakfast.

14. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 14: STUFFED PARATHAS

15 Indian Breakfast Ideas For PCOD/PCOS- Stuffed paratha

Health Benefits:

Parathas are the desi Indian breakfast enjoyed by everyone. It is a layered flatbread made with wheat flour, salt, water, and ghee. Paratha is a fulfilling breakfast that keeps your energetic and satiated for a quite long time. Wheat Paratha is a good source of complex carbs, proteins, fiber, Vitamin A, Vitamin B9, magnesium, phosphorous, and potassium.

Method:

Dough is made by kneading wheat flour with water, You can add salt and oil( optional) into the flour. A small portion of the dough is rolled into flat, thick bread and roasted on hot Tawa with some oil. A teaspoon of ghee can be smeared to make the paratha more aromatic.

Healthy Twist :

  • You can stuff the paratha with vegetables filling like grated carrots or shredded palak or Methi leaves or boiled mashed potatoes or Grated Radish or Grated Bottle gourd to make it more healthy.
  • You can also add cooked and mash Dals or paneer to make it protein-rich.
    If you are looking for a gluten-free option replace Wheat flour with Buckwheat or Kuttu.
  • Enjoy 1 Stuffed Paratha with a small cup of Curd.

15. INDIAN BREAKFAST IDEA FOR PCOS/PCOD 15: BANANA OATS PANCAKE

Health Benefits:

Oats are rich in fiber and can aid in weight-loss. It also keeps you full for a long time and helps you from indulging in untimely snacks. Oats are a good source of protein, soluble fiber (b-glucan), good carbs, vitamins, minerals, and antioxidants. It also controls cholesterol levels in the body.

Banana contains many nutrients like Potassium, Manganese, Vitamin B6, Vitamin C, magnesium, and Fiber. It also contains good carbs and some proteins.

Method:

In a blender, add eggs, milk, and vanilla essence. Next, add cinnamon baking powder and oats, finally, add 1 ripe banana and blend it smoothly. Preheat a girdle and grease it with coconut oil, pour the batter. Cook until small bubbles are formed. Flip it on to there side and cook it for 2 more minutes. Serve hot!!

Healthy Twist :

  • This is the best healthy version of the oats banana pancake. But you can play around with oats and bring many healthy variations.
  • Serve it with 1 teaspoon of almond or peanut butter.
  • You can have this whenever you have sweet cravings for junk sweets.
  • 1 Pancake is good to go for breakfast.

We hope you will enjoy your breakfast like queen and princess from now on and not starve yourself with packaged cereals or breads. Please, do share your native healthy recipes with us. Stay happily healthy!!!

Akhila Y

Akhila holds a Post graduate diploma in clinical nutrition and dietetics from Apollo health education and research foundation. She is into this field since a year.She worked as an intern at Apollo hospitals, Hyderabad. She is trained in both inpatient and outpatient dietetics department. She did nutritional assessment, diet planning and clinical counselling for individuals with Hypothy-roid, Diabetic mellitus, Hypertension and kidney dysfunctions at outpatient department in Apollo. Akhila was into agricultural biotechnology but destiny had different plans and her strong passion towards nutrition and food sciences got her into clinical nutrition field. Having a strong background in biochemistry and human genetics she acquired a deep knowledge in the statistics specific to whole body macronutrient and micronutrient metabolism and its relation to metabolic diseas-es.Coming from agricultural background she did research on how organic foods are beneficial than conventionally grown counterparts in terms of nutrients such as antioxidants.She always motivates to encourage locally grown food for better health. She doesn’t encourage usage of supplements and crash diets. She believes the blend of traditional food wisdom and modern nutritional science is necessary for healthy body and mind. She em-phasises more on health gain than just loosing weight.This can only be possible by Sustainable diets.She is all happy in to help her clients who are ready to lead healthy, happy and nourishing life through Wellness munch!

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