Whether it is a bowl of porridge, a delicious pancake, or some crunchy cereal mix, breakfast is the most important part of one’s diet. Chef Satheesh Sadanandan from Taj Hotels, Dubai, shares a delicious yet low calorie healthy breakfast fruit cereal bowl recipe exclusively with Happiest Health.
For this recipe, one will need fruits (fresh and dried), nuts and seeds, oats (either plain oats, muesli, or granola), and non-dairy milk like almond milk.
One can add bananas, blueberries, strawberries, raspberries, blackberries, or apples.
For cereals, one can add oats, rolled oats, muesli, or granola. One can include seeds such as pumpkin seeds, sunflower seeds, chia seeds, and flax seeds, if available. Walnuts, almonds, prunes, or apricots can be used for added benefits.
The ingredients in this recipe promote a healthy heart. Want an Easter egg? This cereal bowl can be a healthy breakfast for people with diabetes as well.
A healthy blend of fibre, vitamins, minerals and antioxidants
Neha Gaur, food technologist and food blogger from Delhi, shares the nutritional benefits of each ingredient in the recipe.
Bananas have potassium (helps control blood pressure), vitamin C (enhances immunity and promotes serotonin), and resistant starch (does not cause blood sugar spikes).
Berries are low in calories and rich in antioxidants.
Oats include antioxidants, potassium, folate, omega-3 fatty acids (protect against heart conditions and hypertension), and zinc  (boosts immunity and has anti-inflammatory and digestion-enhancing properties). Moreover, oatmeal is packed with beta-glucan is a low calorie breakfast that lowers cholesterol and increases satiety.
Almond milk is lactose-free and low in cholesterol, which makes it a good option for lactose intolerants. Moreover, it is low in fat, rich in omega-3 fatty acids, and has calcium and vitamin D (both essential for bone, tooth, and immune system).
Cinnamon contains antioxidants that have anti-inflammatory properties. Â It helps lower high blood pressure and the risk of heart conditions.
“This fruit cereal bowl is my personal favourite as it digests well and leaves me feeling full for long,” Chef Sadanandan told Happiest Health.
Read more | High satiety foods
Here is the recipe for you.
Cooking time: 15 minutes
Servings: 2
Difficulty level: Easy
Ingredients and measurements
- Half cup mixed berries (strawberries, blueberries, and blackberries washed and cut into small pieces) – 100g.
- One banana cut into cubes – 118g.
- Two tablespoons of dried fruits (prunes, apricot) – 28g
- Two tablespoons of nuts or seeds (pumpkin, walnut, almonds) – 28g
- Three tablespoons of rolled oats – 30g.
- One cup of non-dairy almond milk – 240g
- Cinnamon powder – 1g
Directions
- Place the washed and chopped fruits in a big bowl.
- Top the fruits with the desired seeds, nuts, and rolled oats.
- Pour almond milk. Mix well and enjoy the healthy fruit cereal bowl.
Note: Avoid sugar, maple syrup or honey in this recipe.
Per serving values for the fruit cereal bowl recipeÂ
Calories: 186kcal
Carbohydrates: 35.25g
Proteins: 5.67g
Fats: 8.29g
Fibre: 6.14g
Nutritional count provided by in-house nutritionist, Shohini Basu
