“A wholesome breakfast should comprise plenty of fresh fruits and vegetables, whole grains, and healthy proteins and fats. This ensures that you stay full for longer and don’t succumb to the insulin spike that triggers mid-morning hunger pangs,” says chef Neha Mathur, founder of Whiskaffair.  She shares three quick and nutritious breakfast ideas.

Banana oatmeal pancakes
Oats are a gluten-free whole grain and are shown to contribute to weight loss, lower blood sugar levels and a reduced risk of heart disease. Bananas are a natural sweetener and reduce the amount of honey required, while also improving the texture and nutritional value of the pancakes. This breakfast offers a steady source of energy while satiating sugar cravings.

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Ingredients 
>> 1 and 1/2 cups oats
>> 2 bananas (mashed)
>> 2 tbsp Greek yogurt
>> 1/2 cup milk
>> 2 eggs
>> 1/4 cup honey
>> 1 tsp baking powder
>> 1/2 tsp ground cinnamon

Method
>> Blend oats  into a powder.
>> Add the remaining ingredients to the blender and blend to make a smooth batter.
>> Heat a skillet on medium heat and brush it lightly with a little butter.
>> Pour 1/4 cup batter on the hot griddle and cook until the bubbles appear on the top of the pancakes and the sides get dry.
>> Flip the pancake and cook for another few seconds.
>> Add your favourite topping and serve.

Greek omelette
Eggs nourish your body with vitamins A, B5, B12, D, E, K, and B6, folate, phosphorus, selenium, calcium and zinc. They are a significant source of proteins and healthy fats. Adding vegetables to the mix increases the nutritional value of this dish. While spinach contributes iron and Vitamin K to promote bone health, olives offer vitamin E (an antioxidant), iron, copper and calcium.

Ingredients
>> 1 tsp olive oil
>> 2 tbsp spinach (chopped)
>> 1 tsp Kalamata olives (sliced)
>> 1 tbsp tomato (chopped)
>> 2 tbsp onion (chopped)
>> 2 eggs
>> 1 tbsp milk
>> 1/4 tsp salt
>> 1/4 tsp freshly-cracked black pepper
>> 1/2 tbsp fresh mint (chopped)
>> 2 tbsp feta (crumbled)

Method
>> Heat the olive oil in a non-stick pan.
>> Add spinach, olives, tomato and onion, and fry for about 2-3 minutes.
>> Whisk eggs, milk, salt, and pepper in a bowl.
>> Pour the egg mixture into the pan.
>> Cover the pan and cook the omelette until the egg is set from the base.
>> Sprinkle fresh mint and feta on top of the omelette.

Beet smoothie
Beetroots are a great source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Bananas add potassium to improve heart health. Celery is very low in calories and rich in antioxidants, phyto-nutrients and fibre. This smoothie offers a quick nutritional boost.

Ingredients 
>> 1/2 cup peeled and chopped red beets
>> 1/2 cup chopped banana (frozen)
>> 1 stalk celery (chopped)
>> 1 cup plain yogurt
>> 1/4 cup milk
>> 2 tsp honey

Method
>> Wash a small beetroot and discard 0.5 mm of top and the bottom. Peel and cut into 1-inch cubes.
>> Peel the banana and cut into slices. Freeze the slices for 3-4 hours. If you have forgotten to freeze the banana, add a few ice cubes while blending the smoothie.
>> Chop one stalk of celery. Discard the leaves.
>> Add 1/2 cup cubed beetroot, 1/2 cup frozen banana, 1 stalk chopped celery, 1 cup plain yogurt, 1/4 cup milk, and 2 tsp honey in the medium jar of a heavy-duty blender.
>> Blend until smooth. Pour the smoothie into serving glasses. Garnish with a sprig of mint and edible flowers, and serve immediately.