PCOS Diet: 5 Easy Breakfast Recipes To Stay Healthy

Breakfast is the most important meal of the day, as it fuels our body and keeps us energised for the whole day. It must be light and loaded with all the essential nutrients required for the overall health of the body. A proper breakfast is a necessity, especially if you are diagnosed with any hormonal diseases like PCOS (polycystic ovary syndrome). It is a common problem among women of reproductive age.

According to Healthline, PCOS is a condition caused by an imbalance of androgens that causes irregular menstrual periods, the growth of facial hair, weight gain, and even infertility. The National Centre for Biotechnology Information (NCBI) states that the prevalence rate of PCOS is high among Indian women, ranging from 3.7 to 22.5%. The sedentary lifestyle of urban areas and irregular eating habits are two of the main reasons for this disease.

But by making a few changes in lifestyle and diet, it can be prevented or reversed. It is important to control your weight if you have PCOS. Swap processed foods with nutrient-rich whole foods, exclude as much sugar as possible and add plenty of healthy fats to your diet. Whole grains, green vegetables, seasonal fruits, and eggs are some of the recommended food items for PCOS.

If you are also suffering from this hormonal disease, here are five breakfast recipes that can improve the condition of PCOS:

Ragi Upma

Total Time: 15 minutes

Servings-3 

Ingredients 

  • 2 tablespoons of oil 
  • 1 teaspoon of mustard 
  • 1 teaspoon cumin 
  • 1 teaspoon chana dal 
  • A few curry leaves 
  • A pinch of hing 
  • 2 tablespoons cashew 
  • ½ onions finely chopped 
  • 2 chillis, slit
  • 1 carrot, chopped 
  • ½ capsicum chopped 
  • ½ tomato, chopped 
  • 1 cup rava, coarse 
  • 1 cup ragi flour 
  • 4½ cups of hot water 
  • 2 tablespoons of ghee 
  • 2 tablespoons coriander chopped

Method 

  • Firstly, in a kadai, heat oil. Splutter mustard, cumin, chana dal, curry leaves, pinch hing, and cashew. Add onions and chilli,  and sauté slightly. Also add carrot, capsicum, and tomato and sauté for a minute. 
  • Further, add rava and roast for 1 minute. Then add ragi flour and salt, and continue to roast for 2 minutes. Add in the hot water and mix well. Continue to stir until the water is well absorbed. 
  • Add ghee, cover, and simmer for 3 minutes. Finally, add coriander and enjoy ragi upma with coconut chutney.

Oatmeal Bowl 

Total Time: 10 minutes 

Servings-2 

Ingredients 

  • 1 cup of rolled oats 
  • 2 cups of unsweetened almond milk
  • 1 medium banana, mashed 
  • 1/2 teaspoon vanilla extract 
  • 1/2 teaspoon ground cinnamon 
  • A pinch of salt

Method  

  • Combine all ingredients in a small saucepan and turn the heat to high. 
  • Bring to a boil. Then, turn the heat down to low and continually stir for around 3–5 minutes as the oatmeal cooks and thickens. 
  • Once the oatmeal is at the desired consistency, remove it from the heat and serve immediately.

Besan Cheela 

Total Time: 20 minutes 

Servings-2 

Ingredients 

  • 1 cup of besan 
  • 1 cup of water 
  • 2 teaspoons of salt 
  • 1/2 onion, sliced 
  • 1 teaspoon chilli powder 
  • 1 teaspoon of ajwain
  • 1 green chilli
  • 1/2 cup methi leaves, finely chopped 
  • 4 teaspoons of oil (for frying)

Method 

  • Mix all the ingredients, except oil, to a thick pouring consistency, adding the water a little at a time. Leave to rest for 6-7 minutes. 
  • Heat a tablespoon or so of oil in a frying pan, then pour it into a container. Keeping the heat high, pour some batter into the centre of the pan, spreading it out a little. 
  • Lower the heat and let it cook till the edges brown a little and can be lifted easily. Dribble a little oil around it, turning the pan so the oil goes under the cheela. 
  • Flip it over to cook slightly on the other side before serving it hot with a green chutney.

Whole Moong Dosa 

Total Time: 8 hours, 30 minutes 

Servings-4 

Ingredients  

  • 1 cup whole green gram, soaked for 8–10 hours, and drained
  • 2 green chillies
  • 1 inch of ginger, roughly chopped 
  • 1 teaspoon cumin seeds
  • Salt to taste 
  • Oil for drizzling 
  • Green coconut chutney to serve

Method 

  • Transfer green gram into a blender jar, add green chillies, ginger, cumin seeds, salt, and some water, and blend into a smooth batter. Transfer to a bowl.
  • Heat a nonstick tawa. Pour a ladleful of batter into the center and spread it into a thin disc. Drizzle some oil all around the disc and cook till the underside is golden brown.
  • Flip and cook for 30 seconds. Flip again, fold into a triangle, and transfer onto a serving plate. Make more dosas from the remaining batter in the same way. 
  • Serve hot with green coconut chutney.

Peanut Butter-Chia Seed Smoothie

Total Time: 5 minutes 

Servings-1 

Ingredients 

  • 1 large banana, frozen
  • 2 tablespoons of peanut butter
  • 1 teaspoon of chia seeds 
  • 1/4 teaspoon cinnamon 
  • 1–1/2 cups unsweetened almond milk

Method 

  • Add all the ingredients to a high-speed blender and blend until smooth and creamy.  
  • Pour into a glass. 
  • Top with your favourite fruits and enjoy!