Founder of Swasthliving Kshiti Mehta shares her recipes for nutritious breakfast dishes. 

Do yourself a favour, and begin the day with a nourishing breakfast. There’s enough research out there to support how important this meal is.

Make nutritious choices

Choose nutritious breakfast options. These could be high protein dishes like eggs, along with fibre rich foods like porridge or Indian specialties like basin cheelas.  A plateful of protein, healthy fats, fibre  and antioxidants boosts immunity, and provides a source of lasting energy.

Avoid the starch

Now you may not want to hear this, but biting into that croissant or donut is no good for you. Sure, they taste delicious, but guess what? Such foods will spike your blood sugar,  and raise your bad cholesterol. Any energy you gain from sugary foods is short-lived.

So get creative, and get cooking. Try out these yummy breakfast ideas:

banana and strawberry smoothie. Two Cold Strawberry Banana Smoothies in Glasses with Ingredients on Kitchen Table. Strawberry Banana Smoothie made with fresh Ingredients. Fresh strawberry smoothie

#1 Super­food smoothie

If you are a sleeper like me, this power packed smoothie will serve as a great-to-go breakfast, guaranteed to give you instant energy.


  • Banana
  • 1 cup frozen berries ¼ cup oats
  • dates
  • ½ cup almond milk (regular milk or water)

Blend the ingredients and add more milk to adjust the consistency, based on your own taste. If you throw in some spinach or kale, this smoothie serves as a wholesome lunch.

#2 Cinnamon and raisin oatmeal

This recipe is good for the heart, since it’s packed with soluble fibres that help lower blood cholesterol and sugar levels.


  • ½ cup old fashioned oats
  • 1 ½ cup water or milk
  • 1 teaspoon cinnamon powder
  • 1 tablespoon raisins

Combine all ingredients in a saucepan and bring to boil.  Then turn off the heat, and let the mixture cook for 5 mins.

#3 Spinach & goat cheese omelette

This recipe is rich in phytochemicals, protein, calcium and iron.


  • 2 eggs
  • 1 cup spinach finely chopped
  • tablespoon of goat cheese crumble Pepper
  • 1 teaspoon olive oil

In a hot pan, saute spinach with olive oil and set it aside once cooked. On the side, beat the eggs. Then, spray some cooking oil on the pan, pour in the egg mixture and sprinkle some cheese and pepper. Once the cheese melts and eggs are partially cooked, add the spinach and fold the omelette.

Cheesecakes. Beautiful pancakes made of cheese in a black frying pan. Cheesecakes. Pancakes curd. Pancakes fritters, a traditional dish of Russia and Ukraine.

#4 Two ingredients pancake

This recipe requires a banana and 2 Eggs! Yes you heard me, no flour, no milk, no kitchen mess!


  • 1 ripe banana
  • 2 eggs
  • Cooking spray
  • Optional: cinnamon, dark chocolate, chia seeds or fresh cut fruits for garnish.

Blend the banana and eggs. In a medium hot pan, spray some cooking oil and pour in the batter, in small batches. Then pour in the pancakes and cook for 40 seconds, before flipping and cooking for another 40 seconds. Serve with maple syrup, or garnish with fruit, chocolate, or other options.