Are you aware of R Madhavan’s preferred breakfast choice? Contrary to popular belief, it is not idli, sambhar, aloo paratha, or bread and omelette. It may come as a surprise to know that the actor begins his day with a delicious portion of kanji, a fermented rice dish consumed with curd, sliced chillies, and onion. Packed with probiotics beneficial for the gut, this meal also provides a cooling effect on the body. Such qualities are essential for the first meal of the day, especially as temperatures soar.
While chhole bhature and poori sabji may delight our taste buds, they are not considered a nutritious choice for a summer breakfast. India, known for its wide variety of cuisines, offers some intriguing alternatives that not only provide essential nutrients but also help in keeping the body cool.
Healthy summer breakfasts around India
Sweedal Trinidade, the head dietitian at PD Hinduja Hospital and MRC in Mahim, Mumbai, emphasizes the significance of breakfast as the most crucial meal of the day. It serves as a source of energy after a night of fasting, preparing us for the day ahead. To optimize the thermic effect of food, metabolic rate, and the need for fluid-electrolyte replacement, it is advisable to opt for lighter meals that incorporate fermented foods and are high in protein.
Given the current intense heatwave affecting the country, selecting a breakfast option that does not hinder our ability to navigate through the day becomes even more essential.
Each of the breakfast dishes listed below offers its own distinct advantages and is ideal for those scorching hot mornings.
Dahi chura/Doi chire (East India): This traditional breakfast dish known as Dahi chura, doi chire, or dahi chiwda is a popular choice in the East Indian states of Bihar, Odisha, West Bengal, and Assam (North-East). It comprises flattened rice served with a generous portion of curd, sprinkled with sugar or jaggery for sweetness. This meal is not only refreshing but also rich in probiotics, ensuring a content stomach and sustained energy levels.
According to Dr. Siddhant Bhargava, a fitness and nutritional scientist as well as the co-founder of Food Darzee, this combination is not only easy to prepare and filling but also aids in digestion. Yogurt helps in keeping the body hydrated, maintaining digestive health, and boosting immunity. Additionally, it possesses cooling properties and is a great source of essential nutrients such as calcium, vitamin D, Vitamin B12, phosphorus, and potassium, making it an ideal choice for a summer breakfast.
Rice kanji: Traveling towards the southern region of India, you will come across a popular dish called rice kanji, which is widely consumed in South Indian households. This traditional dish is made by fermenting rice water and is often seasoned with a pinch of salt, curd, and sometimes chopped green chillies. Apart from its delicious taste, this probiotic-rich breakfast aids in digestion and keeps you hydrated. Interestingly, it is also the preferred breakfast choice of Madhavan.
Interestingly, rice kanji is not limited to South India alone. In West Bengal, it is known as panta bhat, while Assam refers to it as poitabhat, and Odias call it pakhala bhat. Although the condiments used may vary across different regions, the foundation of the dish remains the same – fermented rice.
Furthermore, this dish is also considered a staple during the summer season in Bangladesh. You may recall how Kishwar Chowdhury, a contestant on Masterchef Australia, prepared panta bhat for the Grand Finale of the show.
Kanika Malhotra, a clinical dietitian and diabetes educator, highlights the benefits of including rice kanji in your breakfast routine. She explains that this traditional dish can aid in digestion, strengthen immunity, increase nutrient absorption, keep the body hydrated, and support weight management.
Idli sambhar: Idli sambhar, a renowned dish from Tamil Nadu, requires no introduction. This traditional delicacy is not only light and nutritious but also rich in protein and vitamins, making it an ideal and well-rounded breakfast option to energize your day.
Chakuli pitha: Hailing from Odisha, we present chakuli pitha, resembling a dosa but with a thicker and softer texture. Crafted from a blend of fermented rice and urad dal batter, this dish is commonly accompanied by a zesty tomato chutney or a modest potato curry. Despite its lightness, it is satisfying and ideal for maintaining energy levels without causing a heavy sensation.
Poha:
Poha, a favored dish in Maharashtra and Madhya Pradesh, comprises of flattened rice cooked with onions, turmeric, mustard seeds, and green chillies. Incorporate peanuts and a hint of lemon juice for a delightful, invigorating breakfast choice that is mild on the stomach and rich in taste.
Sattu sherbet: Originating from Bihar and Uttar Pradesh, sattu sherbet is a nutritional powerhouse. Sattu, crafted from roasted gram flour, is combined with water, salt, lemon juice, and occasionally jaggery. For added flavor, some individuals opt to include diced onion, chillies, and a blend of roasted spices. This natural coolant is rich in protein and fiber, making it ideal for refreshing and revitalizing you during hot weather.
Breakfast blunders in summer
Regardless of the weather conditions, it is important to be mindful of your food choices. Especially during hot weather, it is crucial to make wise decisions when it comes to your diet.
Steer clear of oily, spicy, greasy, or processed foods as they can be harder to digest and may increase body heat, causing discomfort.
So, processed meats like sausages, salami are a big no-no during summer mornings. Give luchi torkari and medu vada a miss, at least till the summer lasts.
Start your summer mornings right (and light)
You do not need to adhere to the conventional summer breakfast choices if they do not resonate with you. You have the freedom to design your own meal that aligns with your body’s specific needs. “It is also advisable to integrate fermented foods into your morning routine to cultivate a healthy gut microbiome and sustain optimal energy levels. Experiment with having yogurt paired with fruit or swapping out regular bread for sourdough,” he recommends.
He recommends various breakfast choices such as:
- Amaranth porridge topped with fresh fruits.
- A refreshing banana smoothie blended with roasted chana sattu.
- Chilla (cheela) prepared with chana or moong dal.
- Nutritious vegetable omelettes.
Additionally, he advises against consuming processed and sugary cereals, as well as white bread in general. He also suggests avoiding very hot or spicy breakfast options, as they may lead to heartburn and indigestion.
North India, beat the heat with your first meal
Dr Siddhant suggests that people in North India should temporarily give up their fondness for parathas until the heatwave subsides. Instead, he recommends opting for a lighter toasted roti stuffed with sattu, which can be both delicious and cooling for the body. Sweedal adds that a basic chapati sabzi seasoned with fresh herbs remains the best choice. While chhole bhature is not recommended, its accompaniments, such as chaas and raita, can still be included in your breakfast to help cool your body. Eggs, being a good source of protein, can also be a part of your morning meal, as long as they are not inside your paratha.