Sunday, September 23, 2007

A Very Berry Tofu Breakfast !

I think every nutritionist and diet advisor must concur that breakfast is one of the most important meals of the should have a nutritious, healthy and filling breakfast within an hour of waking up..The body gets a chance to refuel its glucose levels, you jump start the day with good calories and you are less likely to have a hunger pang in the middle of the day ! Many experts have also said that eating a good breakfast can also aid in weight loss, the key word here being "good"...I am sure the good doctors would not look too kindly upon chocolate covered doughnuts on the breakfast plate !
But the following options are healthy and can be quickly assembled for the busy working people out there :

* Ready-to-eat whole-grain cereal topped with fruit and a cup of yogurt
* Whole-grain waffles topped with peanut butter, fruit or ricotta cheese
* A whole-wheat pita stuffed with sliced hard-cooked eggs
* Hot cereal topped with cinnamon, nutmeg, allspice or cloves
* Peanut butter on a bagel with fresh fruit (banana or apple wedges) and low-fat milk
* Breakfast smoothie (milk, fruit and teaspoon of bran, whirled in a blender)

Other than these, there are scores of Indian breakfasts that you can whip up in the kitchen, some of them need preparation and a little bit of work and others can be made very easily if you have the right ingredients at hand:

* The ubiquitous idli, dosa and other fermented breakfast goodies.
* Upma (made out of roasted semolina and made healthy by adding veggies)
* Poha
* Parathas and chapaties with a side of vegetables
* .....and so many more...

A pat on the back for all those who regularly make good choices for their breakfasts and a simple advice to those who don't: Its not very difficult to incorporate breakfasts into a busy day...there are many grab and go healthy options and if you can do a little prep work the night before, it makes it all the more easier the next morning ! The benefits of breakfast are too important to eliminate it from our routines..

Here's an easy smoothie recipe that can be made in advance and the prep work is really very negligible :-)

Very Berry Tofu Smoothie

Serves 4


2 cups frozen berries or berry juice
1 package soft tofu ( I used the Mori Nu silken tofu that comes in an aseptic pack)
2 tbsps honey
1 banana (any fruit can be used...I used a nectarine that was stashed away in the fridge...)
1/4 tsp each cardamom and clove powder (optional)

Whiz all the above ingredients in a blender.
Pour into container of choice and sip away !


The glass of smoothie was very filling...the tofu was virtually undetectable, but provided the protein nonetheless ! This is a very forgiving recipe, because any blend of fruits can be used..Its a simple, delicious and healthy breakfast idea !!!
Also, the recipe can be made vegan easily by substituting the honey with either maple syrup, or by omitting sweeteners altogether !


  1. Hi Chhaya,
    I tried Tofu and black berry shake. It came out so well. My husband and my kids enjoyed it. Thanks for sharing this recipe :)

  2. Hi Preeti !
    I am so glad that you all liked the recipe ! I will try and find more easy nutritious recipes :)


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