Before going to school, every child needs proper body and brain food to enable him or her to carry out intensive learning throughout the day. It is indeed a common proverb that breakfast is the most important meal, and this indeed has a scientific basis as well as the specifications that establish the energy and nutrients that will help improve concentration, memory, and other cognitive functions of the brain.
The breakfast meal differs greatly in India; it can be heavy like their lunch or sometimes it can be a small meal before they eat lunch. This article is focused on listing meals that contain ingredients vital for the development of a child’s brain, along with providing an Indian spin for the start of your child’s school day. These ideas offer revitalising breakfasts of traditional and contemporary varieties that not only contain nutrient-dense foods but also appeal to children’s palates; hence, young children look forward to breakfast time.
Upma:
Upma is a savoury porridge-like dish made from semolina (sooji), or coarse rice flour, tempered with mustard seeds, curry leaves, onions, and mixed vegetables. It's rich in carbohydrates, fibre, and essential vitamins from vegetables like carrots, peas, and beans. Upma provides sustained energy levels, keeping children full and focused until lunchtime. Its versatility allows for variations, making it adaptable to different tastes and dietary preferences.
Poha:
Poha, or flattened rice, is a light and nutritious breakfast option that originates from Maharashtra. It's tempered with mustard seeds, curry leaves, onions, and turmeric, providing a mild yet flavourful start to the day. Poha is rich in carbohydrates and iron, which are essential for maintaining energy levels and cognitive function. It's easy to prepare in advance and can be served cold, making it convenient for busy school mornings.
Idli With Sambar:
Idli, a South Indian staple, is a steamed rice cake made from fermented batter. It's light, fluffy, and easy to digest, making it perfect for breakfast. Idlis are rich in carbohydrates and protein, providing sustained energy and supporting brain function. When paired with sambar—a lentil-based vegetable stew—and coconut chutney, idlis become a complete meal packed with vitamins, minerals, and antioxidants.
Vegetable Paratha:
Vegetable parathas are whole wheat flatbreads stuffed with a mixture of spiced vegetables such as potatoes, peas, and carrots. They're cooked on a griddle with minimal oil, making them a healthier alternative to fried options. Vegetable parathas are rich in fibre, vitamins, and minerals, offering sustained energy and promoting digestive health. They can be served with yoghurt or pickles for added flavour and nutrients.
Dhokla:
Dhokla, a Gujarati snack, also makes a nutritious breakfast option. It's made from fermented rice and chickpea batter, steamed to perfection, and seasoned with mustard seeds, curry leaves, and green chillies. Dhokla is light, low in fat, and rich in protein and fibre. It provides a satiating breakfast that supports gut health and overall well-being, making it perfect for busy school mornings.
Fruit Salad With Yoghurt:
A refreshing fruit salad with yoghurt is a simple yet effective breakfast choice. It combines a variety of seasonal fruits such as apples, bananas, oranges, and berries, providing vitamins, minerals, and natural sugars. Yoghurt adds protein and probiotics, supporting digestion and immune function. This breakfast option is quick to prepare, making it ideal for hectic mornings when time is limited.
Sabudana Khichdi:
Sabudana khichdi, made from soaked tapioca pearls sautéed with peanuts, potatoes, and spices like cumin and green chillies, is a popular breakfast choice during fasting periods in India. It is light yet filling and provides a good source of carbohydrates and energy. Sabudana khichdi is easy to digest and can be enjoyed by children as a nutritious and flavourful breakfast option, especially during busy school mornings.
Masala Oats:
Masala oats are a modern twist on traditional oats, infused with Indian spices like turmeric, cumin, and mustard seeds, along with vegetables such as carrots, peas, and bell peppers. Oats are a rich source of fibre and complex carbohydrates, promoting sustained energy release and keeping hunger at bay until lunchtime. Masala oats are easy to prepare and can be customised with different toppings and seasonings, making them a versatile and nutritious breakfast choice for school-going children.
These brain-boosting breakfasts draw on the rich culinary traditions of India to offer delicious and nutritious options that cater to children's needs during busy school mornings.