If you are someone who loves to start their day with a healthy and nutritious breakfast then here is a list of breakfast options that are rich in Vitamin C, specially curated for you. All the recipes are delicious and very easy to make with a few basic ingredients and no extra efforts. But why is this Vitamin C so important?
Importance of Vitamin C
Vitamin C is also known as ascorbic acid and it has a lot of functions. Its benefits include protection against immune system deficiency, maintaining healthy skin, bones, blood vessels and cartilage and even prevention against eye diseases. Good sources of vitamin C are- amla, lemon and other citrus fruits like oranges, tomatoes etc. Spinach, broccoli, bell peppers and papaya are also rich in Vitamin C.
Here is a list of Vitamin C breakfast options to satisfy your breakfast food cravings.
Fruit Chaat is an Indian tangy chaat containing fruits like apples, oranges, grapes along with a few mild spices like chaat masala and black salt. The healthy chaat takes less than a minute to make and is loved by children as well as adults. You can modify the fruits the way you like and also add chocolate sauce or syrups if you wish.
To make a chaat that is rich in Vitamin C you can add fruits like, kiwi, strawberry, oranges, pomegranate, pineapple and bananas. You can also pour some lemon juice on the top for a tangy twist. All these fruits are rich in Vitamin C and make a delicious and super healthy fruit chaat.
Strawberry besides being amazingly delicious is packed with vitamins, fibres, rich in antioxidants and is also a cholesterol-free, low-calorie food. Did you know that about eight strawberries can provide more Vitamin C than an orange!
Strawberry milkshake is soothing, especially on a hot day. Just blend in milk, strawberry and replace sugar with honey for a healthy alternative. Voila! The strawberry milkshake is very filling and you don’t need ice cream to make it creamy. You can cut the fruit and freeze it for a few hours. When you blend it, you will get a thick and creamy milkshake without ice cream. You can also add bananas to the milkshake which contains Vitamin C, potassium, aids in digestive health and weight loss.
Strawberries can be used to make a healthy frozen yoghurt, smoothies or strawberry jam as well.
Poha is a wholesome meal packed with carbohydrates, vitamins, fibre and antioxidants. It is also known as flattened rice which is a dehusked rice made after flattening the rice into dry and light flakes. Poha is the best breakfast option and helps in weight loss as well. Unlike rice, which is polished and so they lose their nutritional value. Oranges are also a good source of Vitamin C, calcium, potassium and fibre.
Orange poha is a Vitamin C rich breakfast recipe in which oranges are used that give it a nice tangy and sweet taste. To prepare orangey poha, wash the poha in a colander and then soak the drained poha in orange juice for some time. In a pan heat oil and add onions, curry leaves, mustard seeds and spices (chilli powder, salt, turmeric etc.). Add soaked poha and a little bit of orange juice and cook it for a few minutes then garnish with orange slices and serve. Orange poha is filled with nutrients, it is so easy to make and is a perfect option for light and tasty breakfast.
Goldenberry Jam (Rasbharies)
Goldenberry is also known as Cape Gooseberry or ‘Rasbhari’ in India are bright and orange-coloured fruits covered with a papery husk. They can be eaten raw as a snack, as a smoothie, salad or be made into jam. Goldenberries are packed with vitamin C & A, fibres, iron and calcium. They have anti-inflammatory benefits and can improve bone health.
You need goldenberries, sugar and lemon juice to make the gooseberry jam. Goldenberries are chopped and cooked with water and lemon juice until they get pulpy. Sugar is added until it is dissolved to attain a jam-like consistency. It can then be cooled down and stored for up to 15 days. Goldenberry jam can be eaten in breakfast with paranthas, rotis or with bread.
Papaya banana smoothie
Papaya is orange and green coloured food which is grown in Hawaii, India, Australia and tropical parts of Africa. It has high levels of antioxidants, Vitamin A, C and E. It has high fibre content which can reduce the risk of heart diseases. Banana is rich in Potassium, magnesium, vitamin C and B6.
Papaya banana smoothie has a soothing taste and is a great drink to kickstart your morning. All you need to make the smoothie is some papaya, banana, Greek yoghurt and milk. Blend the yoghurt, papaya, banana and milk in a blender until smooth and your smoothie is ready. You can use soy milk or almond milk or any other variety that you prefer.
Stuffed bell peppers
Stuffed bell peppers are a delicious recipe which is easy to make and makes a healthy breakfast option. To make stuffed bell peppers you can use vegetables like corn, potatoes, cottage cheese (Paneer) or any other vegetables that you prefer. Prepare the filling that with vegetables and spices like cumin, salt, pepper, chilli etc. and then also add mozzarella or cheddar cheese to it to add some flavours to it. Just cut the bell pepper vertically into two halves and fill it with the prepared filling. Pan fry the capsicum or bake them in an oven for a healthy and delicious breakfast. Bell peppers can be stuffed with veggies, meat, rice or cheese.
Red yellow and green bell peppers are packed with potassium and Vitamin A & C. They are rich in fibre and deliver a low-calorie delicious crunch with every bite. Bell peppers increase their nutritional value as they mature. Red bell pepper contains about 1.5 times more Vitamin C than green bell pepper since the red one is most ripe.
Homemade Orange Juice
Oranges are mainly composed of carbs and water, they are a source of fibre, potassium, antioxidants and are rich in vitamin C. Whole oranges have more fibre than orange juice but homemade orange juice can be taken in moderation. Store-bought juice contains added sugars so it should not be preferred.
Drinking orange juice daily boosts immunity and also helps in balancing the hormones.
Add peeled oranges, black salt and honey to the blender and mix it. Sieve the juice or have it with pulp if you like it pulpy. Homemade orange juice is pure, delicious, contains no added preservatives and can be used to make mixed fruit juice as well.
Popeye the sailor’s cartoon love for spinach is well known. The cartoon when faced trouble, burst open a can of spinach, which when eaten gave him the strength to fight the villains. There is a lot of goodness in those leaves as it contains vitamin K, vitamin A, vitamin C, vitamin B2 and folate along with being a good source of manganese, magnesium and iron.
Spinach toast is a yummy dish which is easy to make and is a healthy option for breakfast. All you need to do is make a creamy sauce using butter, garlic, onions, all-purpose flour (maida) and milk. Sautee the garlic and onions in butter and then add all-purpose flour and milk to make the creamy sauce. Add spinach leaves and cook until they wilt. Once done you can add some salt, pepper and cheese to it. The sauce can then be applied to a bread slice and then toasted in an oven to make creamy spinach toast. You can switch all-purpose flour to whole wheat flour as well while making the sauce.
Kiwi Muesli Parfait
Kiwi muesli parfait is an amazing breakfast option that is filling and nutritious. It is made using Greek yoghurt, honey and chia seeds. Parfait is a cold dessert that is traditionally prepared using cream, eggs and sugar. To make this parfait, we will be using Greek yoghurt, honey and chia seeds.
Take the yoghurt and mix it with honey. Start by arranging yoghurt mix and sliced fruits followed by muesli, one by one in clear tall glass. Take chia seeds, they should have been soaked in water to make them bloated. Add the chia seeds to the leftover yoghurt and add the final layer to the glass. The kiwi muesli parfait is prepared. You can garnish with fruits and nuts or drizzle some honey on the top. You can also add bananas, strawberries or any other fruit you like.
Kiwi has many health benefits; it is rich in antioxidants and fibres. Vitamin C is found in abundance in Kiwi which stimulates the body’s immune response. Chia seeds are high in fibre and also contain healthy fats, antioxidants and proteins. Muesli is rich in vitamin, minerals, protein and iron. Overall, this dish is packed with nutrients and is super easy to make.
So, try these healthy and delicious breakfast recipes that are rich in Vitamin C and other nutrients. I assure you that you and your family are going to love these!