Page 39 - F15 Intermediate Booklet English

F.I.T. TIP

Studies have shown that those
who skip breakfast tend to
overcompensate with more food
throughout the day or high-calorie
snacks to stave off hunger pains.
Enjoy a filling breakfast to start
your day in the right direction.

Flattened Rice Breakfast (Poha) Oats Idli

Women Men Women Men
1 cup washed and 1½ cups of washed and ½ cup uncooked oats & ¾ cup uncooked oats &
softened flattened rice softened flattened rice 1 tablespoon soaked 1½ tablespoon soaked
1 tablespoon roasted 1½ tablespoon roasted urad dal urad dal
groundnuts groundnuts Ginger-chilli paste Ginger-chilli paste
1 tablespoon peeled and 1½ tablespoon peeled Salt to taste Salt to taste
thinly chopped potato and thinly chopped potato ½ cup sambhar ¾ cup sambhar
1 tablespoon boiled green 1½ tablespoon boiled 1 tablespoon coconut 1½ tablespoon coconut
peas green peas chutney chutney
Onion, green chillies, Onion, green chillies,
Blend the oats & urad to a fine paste, add chilli-ginger paste
coriander leaves for coriander leaves for
and add water to prepare a thick pouring consistency. Leave
cooking cooking
aside for 30-45 minutes. Spray the idli moulds with cooking
1 teaspoon ghee for 1½ teaspoon ghee for oils and prepare the oat idlis. Enjoy with sambhar & chutney.
cooking cooking
Prepare the Poha with the above ingredients and enjoy a hot
breakfast
Bagel with Almond Butter Upma with Vegetables
Women Men Women Men
½ whole grain bagel ½ whole grain bagel ¼ cup uncooked semolina ½ cup uncooked semolina
1 tablespoon almond 1½ tablespoons almond Veggies – carrots, onions, Veggies – carrots, onions,
butter butter green chillies, peas green chillies, peas
½ banana, sliced ½ banana, sliced Tempering of your choice Tempering of your choice
240 ml milk in 1½ teaspoon ghee in 2 teaspoon ghee
100 ml orange or any Jam or Marmalade
Toast bagel and top with almond butter and sliced banana.
Men, enjoy with milk. fresh juice 200 ml orange or any
fresh juice
HAVE A GREAT RECIPE? Cook the upma and enjoy with a side of fresh juice
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