How to make high-protein and nutrition-loaded breakfast cereal

Time of India

2 days ago

boxed cereals are a common breakfast choice, especially for children and busy adults. However, many of these cereals are loaded with refined sugars and artificial additives, which can lead to increased triglyceride levels and lower good HDL cholesterol.
Breakfast is considered the most important meal of the day. A good and healthy breakfast can make your day fully energised and healthy. But in today's fast-paced environment, everyone is busy with their work and lives and is always looking to save time.
During these times, the metaphor "Time is money' is more true than ever.
To save time, many of us choose to compromise on things that also include our diet choices. Over time, many people have moved toward ready-to-make morning breakfasts.
The most popular ready-to-make breakfast has been cereals. Cereals are ready to eat and easy to prepare for breakfast. Cereals include ingredients such as oats, corn, wheat, rice, barley, and millets.
Most breakfast cereals are fortified with vitamin B12, making them one of the simplest sources for vegetarians and vegans.
Over the years, cereal has become a regular part of the Indian diet. But cereal's history goes back hundreds of years. Modern-day cereals were invented by Dr. James Caleb Jackson, who created the first ready-to-eat cereal in 1863. Later, Dr. John Harvey Kellogg and his brother Will Kellogg invented corn flakes in 1894, which became a worldwide phenomenon and still remain relevant to this day.
Nowadays, our daily lives have become more and more engaged in work.
It has become hard to differentiate between work life and personal life and it has severely affected our food choices.
With time, more and more people are shifting and have started to consume ready-made food.
The most common time to consume ready-made food has become breakfast. Most people have started eating more ready-to-make food during breakfast to avoid spending time in the kitchen and to concentrate on preparation for the day ahead. Boxed cereals have become a top choice for ready-to-make meals as they are easy to prepare and taste delicious. But eating boxed cereals has its own negative effects such as:
Boxed cereals contain high levels of added sugar.
Consuming this high amount of sugar can lead to a quick energy spike, followed by a crash during the day. It is also not good for someone already suffering from a health condition such as diabetes or obesity. Boxed cereals not only contain added sugar but also refined carbs, which could lead to a rapid spike in blood pressure. They also contain preservatives which could lead to multiple health problems like liver and kidney failure in the future.
Rating high on the convenience factor, breakfast cereals, extremely popular in the West, have now made their way to the table of our homes as well.
But you don't have to worry once you become aware of the dangers of boxed cereals. Here are alternative ways to make nutrition-loaded breakfast cereals you can eat:
Overnight Protein Oats
Overnight protein oats are a high-protein breakfast and an ideal choice for gym lovers. They are made by soaking oats in a liquid like water or milk, along with a scoop of protein powder, overnight. You can also add extra ingredients such as cinnamon, chia seeds, or others.
After soaking overnight, it is ready to eat in the morning. It's convenient, filling, and keeps you energized for hours.
Homemade Granola Cereals
Homemade granola cereal is a crunchy, customizable, and protein-rich breakfast or snack you can enjoy every day. Granola has no preservatives and is rich in fiber and protein. It is made of rolled oats, nuts (almonds, walnuts, cashews), seeds (sunflower, pumpkin, chia), honey or jaggery syrup, vanilla extract, and salt.
It is then baked in the oven at 160 degrees. Once cooled, it's ready to eat and is often served with yogurt.
Chia Seed Protein Cereals
Chia seed protein cereal is made with 3 tablespoons of chia seeds, 1 cup of milk or 2–3 tablespoons of yogurt, and 1 scoop of protein powder. Stir the ingredients well and let them soak overnight. By morning, the chia seeds will absorb the liquid and have a pudding-like texture. You can top it with nuts and fruits for added nutrition and taste.
It's a great plant-based, nutrient-dense breakfast.
Savory Protein Cereal
Savory protein cereal is like an all-in-one breakfast. It's as light as traditional cereal, has the nutrition of a protein bar, and is perfect for spicy food lovers. It's made of flattened rice (poha) and roasted chana. You can add protein by including sprouted moong or crumbled Indian cottage cheese (paneer), then temper and mix it. Savory protein cereal dishes are unique and different from regular cereal—ideal if you're looking for something spicy and different for breakfast.
These types of natural homemade cereals prevent the body from getting exposed to added sugar, preservatives, and chemicals found in boxed cereals. Morning breakfast plays a crucial role in the daily routine as it fuels the body for the day ahead. Having a nice and healthy breakfast is essential to keep your mood fresh and your body active.
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