Eating well and eating healthy is a challenge for most of the students, especially since long days are to be spent in school, and staying away from home can get stressful to the mind. This makes children turn to junk food to make their days interesting, plus the sugar content in this food keeps them energetic, before causing lethargy.
While packed schedules, tight budgets and lack of time holds mothers back from investing time in cooking meals, it does not mean there is no way they can eat healthy. Allow us to show you how with these 5 fun and healthy recipes –
FRUIT SKEWERS
INGREDIENTS
¼ green melon
1 apple
8 medium strawberries
8 plastic or wooden skewersIt’s as easy as putting them all on a skewer!Yogurt Dip
Mix 1/3 cup thick Greek-style yogurt with 2 spoons milk, 2 spoons sugar, and 2 tablespoons lemon curd.
OATMEAL PANCAKES
INGREDIENTS
¼ cup oatmeal
1 egg
¼ spoon baking powderAll you need to do is stir them together and make delicious, fluffy pancakes!
OATMEAL MUFFIN-CAKES
INGREDIENTS
1 egg
½ cup oatmeal
Pinch of cinnamon
Drop of vanillaStir one lightly beaten egg into the oatmeal. Add cinnamon and a touch of vanilla. Grease a mini muffin tin and add a small amount of batter to the bottom of each cup. Bake for 10-12 minutes for a cross between a muffin and a cookie.
DESSERT TACOSINGREDIENTS FOR TACOS
1/4 cup packed light brown sugar
1/3 cup whole wheat flour
Pinch of ground cinnamon
¼ spoon vanilla extract
1 large egg
1 ½ spoons softened butterINGREDIENTS FOR FILLING
1/4 cup flour
1 spoon cocoa powder
2 tablespoons packed light brown sugar
¼ spoon baking powder
1 tablespoon olive oil
1 spoon balsamic vinegar
2 tablespoons water
2 spoons milk
1 tablespoon chocolate chips
Preheat the oven to 375oF. Stir the brown sugar, flour and cinnamon in a bowl. Whisk in the vanilla and egg. Mix lightly until smooth and fold in the butter. Let it chill for 5 minutes in the freezer. Ladle the cookie dough into 3 circle shapes about 3 inches apart on a baking sheet lined with parchment paper. These will make the taco shells. Bake for 5 to 6 minutes, until golden brown. While the taco bases are baking, scrunch some aluminum foil into a log shape. After cooling the cookies, drape a cookie on a warm foil. Remove carefully to get your taco shells!
Preheat the oven to 350 F. Combine the flour blend, cocoa powder, brown sugar and baking powder in a mixing bowl, add the olive oil, vinegar, water and milk and stir until combined. Fold in the chocolate chips.
Spray a mini muffin pan and pour in the cake batter. Bake for 10 to 12 minutes.
VEGETABLE OATS
INGREDIENTS
2 cups oatmeal
150 gms carrots
150 gms runner beans
50 gms green peas (shelled)
1 large onion
½ tsp garlic paste
½ tbsp ginger paste
½ tsp mustard seeds
¼ tsp turmeric powder
½ tsp red chilli powder
½ tsp garam masala powder
¼ tsp black pepper
Salt to taste
3 tbsp cooking Oil
Coriander leaves for garnishAdd carrots, runner beans, green peas and onions in 2 cups of boiling water, 1/2 tsp salt, ¼ tsp black pepper. Boil till the water dries off.Cook oatmeal in 2 cups of water in a non-stick saucepan. Boil it in the open till the water is completely dried off.
Heat 3 tbsp of cooking oil, add mustard seeds, then ginger and garlic paste. Then add the diced onions to that and cook till golden brown.
Add turmeric powder, red chili powder and garam masala powder to the sauteed onions. Cook for 1 min and then add the boiled vegetables and oatmeal into it. Add salt as per taste. Stir for 1 min and remove.
It’s so much more convenient to grab that cup of coffee or a packet of chips on an empty stomach while attending to ‘more important things of the day.’ However, the quality of food going into our system takes a back seat, because who wants to make these decisions first thing in the morning, right? Taking the easy way out just leads to ill effects on the body that end up staying for the long run.
If you think reaching out for a glass of orange juice is a good idea in the morning – pause, observe and think again.
Here are some foods that are harmful to the body if consumed on an empty stomach.
1) Citrus Fruits – When it comes to fruits, it’s of utmost importance to consume them at the right time and in the right quantity. The acids present in citrus fruits over time can provide an unnecessary boost to acid production in your gut. This may result in stomach issues such as gastric ulcers or even gastritis. Heartburn is also a possible reaction to eating citrus fruits on an empty stomach, along with a slower metabolism thanks to the high level of fructose present in fruits. Guavas and oranges are fruits you need to especially stay clear of due to their high citric acid content.
2) Yoghurt – We’ve got a wonderful powerhouse of good bacteria present in our stomachs at all times that help to break down the food we ingest and transport its nutrients to the rest of the body. Yoghurt contains a high amount of lactic acid that promotes the strengthening of our bones and helps good bacteria to grow. An empty stomach already has high levels of stomach acid present in it, and consuming yoghurt at a time like this can lead to the lactic acid from the yoghurt to be completely ineffective or even lead to an unpleasant acid reflux.
3) Coffee – Your morning cup o’ Joe may be waking you up, but to your body, it’s doing more harm than good. Drinking coffee on an empty stomach leads to higher levels of acidity in the body. You may also experience indigestion and heartburn throughout the day thanks to this delicious beverage, so it’s best to eat something before drinking your coffee as you wake up.
4) Spices – Spicy foods first thing in the morning cause an increase in the production of acid in the stomach, which may result in digestive problems in the future. Thanks to the presence of capsaicin, the acid that makes chillies spicy, consuming spicy dishes as the first meal you have in the day may not be a good idea!
5) Bananas – Just because it’s a fruit, doesn’t mean you can eat it first thing in the morning! Eating bananas on an empty stomach increases the amount of magnesium in the blood, which is not good news for your heart. Bananas are also high in natural sugar, being that 25% of an average banana is sugar, giving you an initial energy boost that only ends up draining you in the later hours. The same sugar fills you up temporarily but leaves you empty-stomached soon after. Also, owing to the acidic nature of the yellow fruit, it’s possible that one may encounter bowel issues if one makes this a habit.
So, what do you eat instead?
Here are a few best superfoods you can eat empty stomach:
1) Oatmeal or Muesli – The soluble fiber in the oatmeal helps lower the cholesterol levels of the body. It also provides a protective lining in the stomach in the mornings from the produced hydrochloric acid. A single cup of cooked oatmeal has about 150 calories, up to 4 grams of fiber, and a hefty 6 grams of protein. Safe to say, oatmeal makes for a great first meal to start off your day on a healthy note.
2) Honey – The release of serotonin or the ‘feel good’ hormone with the consumption of honey helps energize you for your day and boosts your brain activity. Honey is also excellent at wiping your digestive system clean of any unhealthy bacteria and keeping it squeaky clean. The antioxidants present in this sweet delight also help flush out toxins from your body, paving the way to fresh and clear skin!
3) Eggs – The high amounts of protein and good fats in eggs help you maintain your energy levels throughout the day. They also keep you fuller for longer, thus boosting your longevity. Egg whites are great for those looking to lose weight since it low in calories and high in vitamins, minerals, and protein. Consuming boiled eggs as your first meal is ideal if you have a long day ahead.
4) Poha – Everyone’s favorite breakfast snack is a great option to have as the first meal in the morning. Poha, or flattened rice, is low in calories yet high in carbs, which keep you going for longer throughout the day. Get ready to have a sustainable boost of energy with this delicious meal, along with a healthy supply of minerals such as iron and vitamins. And what’s more, it’s gluten-free!
5) Watermelon – This fruit’s high amount of lycopene helps the body regain its nutrients in the morning. It also supplies the body with a sufficient amount of fluid and is great for the heart and the eyes. High in vitamins C & A, watermelons contain only roughly 50 calories per cup. Its high iron content is also perfect for anemics, helping them regain their hemoglobin health if consumed regularly. Other than vitamins, watermelons also contain potassium and magnesium and have proven to be a great help for your heart.
6) Nuts– Dry fruits such as pistachios, almonds, dried figs & apricots, cashews, walnuts, and raisins are believed to be superfoods, with high antioxidants and vitamin-rich properties. Almonds help boost our memory, skin, and hair with Vitamin E and walnuts help the brain develop and function more efficiently. Apricots and dried figs are great for skin, stomach, and immunity, and pistachios contain important phytonutrients to help your body combat disease.
7) Apples – Rich in the dietary fiber pectin, apples work excellently for improving bowel movement. Pectin can be found in the peel of the fruit, and also helps to boost the production of lactic acid that helps keep the colon and the digestive tract clean & healthy. The best time to eat apples is in the morning, so as to ensure ideal bowel cleaning and reap the benefits of the fruit as well. The benefits of eating apples are many, but eating apples on an empty stomach is the perfect way to help your body get the best of all it has to offer.
8) Dates – Dates contain vitamins C & D that work to improve skin’s brightness, and elasticity and increase cell turnover. The benefits of eating dates on an empty stomach can also be extended to having healthy hair, as its iron-rich qualities help to strengthen the hair while improving blood circulation to the scalp. The best time to eat dates is anytime through the day and ideally on an empty stomach.
9) Infusion Tea with Sugar-free Cookies– If there is the best way to start your day it is to start it with a caffeine-free drink that helps detoxify all the toxins. It is proven that the consumption of infusion tea or green tea on an empty stomach enhances brain function, improves gut function, and lowers the risk of cancer cell formation. You might get surprised to see your weight moving down slowly. Want to make it fun? Try adding crunchy sugar-free cookies when sipping this aromatic drink and feel light the entire day.
10) Mix Seeds- Trying to lose weight or stay fit in general, try adding seeds to your oh-so-delicious breakfast bowls. Eating them on an empty stomach may speed up the process and give you that extra fiber to keep you full in the healthiest way possible. The fiber, nutrients, and minerals found in these healthy plant-based seeds will make your skin and hair happy.
Oats are known as the number one breakfast food, being the most successful in keeping people full and satisfying hunger for the longest time. They contain something known as complex carbohydrates, which digest slowly and give you energy throughout the day to get through the hectic morning schedules and keep you on your feet.
They cook fast and you can have a steaming bowl of oats ready in minutes, or you try adding milk and leaving them overnight and breakfast ready the next day. Hassle free, healthy and fiber rich, oats is as healthy a breakfast choice as any and should definitely be a part of the modern day diet, since they help in weight management too!
So what makes oats the breakfast superhero? Maybe this can help –
When to eat oats?
The best time to eat oats would undoubtedly be in the mornings for giving the day a powerful kickstart. Oats for breakfast gives your body a nutritious punch that wakes you up and refuels the starving body after an entire night of starvation and gives you energy to strive through the day with a good amount of energy.
Why to eat oats?
Oats are a great source of energy, with slow release carbohydrates that keep you fueled throughout the day and get you through the hectic mornings. Oats also help strongly in weight management, being very low in caloric content and help fill you up faster and curb those dangerous hunger pangs that have been the reason behind the prospering of junk food. The high fiber content also makes sure that your digestive system stays healthy.
