It can be challenging to maintain a healthy diet. With busy schedules and limited cooking skills, many of us resort to fast or takeout. Unfortunately, that usually means unbalanced meals with almost no protein or fibre. Many people skip breakfast entirely or have sugary cereals with milk. Fortunately, there are plenty of options for those who want to eat well and feel great. The trick is figuring out what works best for you. Here’s my personal list of Pakistani breakfasts that will fill you up without breaking the bank or your diet.
Eggs and oats
Eggs and oats are a great choice. They’re inexpensive, easy to prepare, and they taste great. The trick is to avoid overdoing the toast. If you have a toaster, then use a couple of pieces of whole wheat bread. Otherwise, go with a bowl of oats. You can sweeten your oats with honey or maple syrup if you like. You can add a bit of spinach or a handful of nuts for some extra fibre and protein. You can also mix in some fresh berries for a nice flavour contrast. Just make sure to avoid adding milk or cream. This will turn your oats into a carb-heavy breakfast that will leave you feeling unfulfilled.
Chapati and sabji
A chapati and sabji is the perfect, balanced Pakistani breakfast. You can do it with a variety of vegetables, but my favourites are potatoes, eggplants, and bell peppers. You can also add a bit of meat or tofu for extra protein. To make a chapati, mix refined flour with water, salt, and a pinch of oil. Let the dough rest for a few minutes, then roll it out and cook it on both sides. You can serve the steaming hot vegetable sabji on the chapati, topped with a fried egg. You can also have chapati and sabji as naan and vegetable curry. For this variation, use whole wheat flour and vegetable curry. You can also add some yogurt, yoghurt, or raita to give the naan a creamy flavour.
Kichda, dal and eggs
Kichda, a Pakistani dish made with split urad dal and rice, is a great option for those who want to eat well without spending a lot. Unfortunately, it’s not a dish you can make in 30 minutes, so this one is best for weekends. Kichda is a one-pot meal that’s perfect for a family or for breakfast for two. Just make sure to mix the rice and dal thoroughly, otherwise the rice will stay raw in the centre. Add spices of your choice and top it with a fried egg. You can also add some vegetables or a bit of meat. For extra flavour, drizzle a bit of ghee or butter on the kichda before adding the egg. This will give it a nice, toasty flavour and will make the meal more filling. You can also sprinkle some fresh herbs like cilantro or mint on top.
Tandoori roti with egg masala
Tandoori roti is a popular bread made in a clay oven. It’s a great option for those who love Indian cuisine. You can add a couple of fried eggs to make it a filling breakfast. For the egg masala, use ghee or butter, chopped tomatoes, a bit of chili powder, salt, and garam masala. Just add the spices to the pan after you fry the eggs. You can also add a bit of chopped cilantro on top. This combination is best served with a cup of chai tea. You can also add some grapes or a banana for a nice contrast in flavour and texture.
Baked beans on toast
Baked beans on toast are a traditional British dish. They’re a great, affordable option for those who want to eat well on a budget. You can make them at home or buy a can. To make baked beans on toast, use two slices of whole wheat bread. Put a spoonful of baked beans on each slice, add some cayenne pepper or paprika, and top it with a slice of cheese. Put the slices in the oven for about 10 minutes or until the cheese melts. The baked beans on toast are even better with a fried egg on top. For baked beans, you can make your own, or you can buy them in canned form. Just make sure to avoid sweetened, condensed beans. Those are loaded with unnecessary sugar. You can also add a few pieces of chopped bell pepper or a spoonful of corn for some extra vitamins and fiber.
Conclusion
Breakfast is supposed to be the most important meal of the day. Sadly, many people forget to eat it or have something that doesn’t provide enough fibre or protein. Fortunately, there are plenty of options that are both healthy and easy to prepare. My personal list includes eggs and oats, chapati and sabji, kichda, dal and eggs, tandoori roti with egg masala, and baked beans on toast. These meals are both easy to make and cheap. They’re also high in fibre and protein, which means that you’ll stay full for longer.
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