5 light breakfast recipes for a healthy summer morning

Best light breakfast recipes to keep you hydrated and light

Here are a few recipes that do not require a lot of preparation and are perfect for the warm weather, as explained by nutritionist Falak Hanif.

1. Avocado punch

Eating avocado daily may lower bile acids in stool, increase fatty acids, and enrich fiber-fermenting bacteria. This shows avocados affect digestion and gut bacteria composition and function, according to a 2021 study published in the Journal of Nutrition. So, include avocado in your breakfast.

Ingredients

•  1 avocado
• 1 whole-grain bread
• 1-2, halved cherry tomatoes
• Pinch of salt and pepper to taste
• Lemon zest

Method

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• Toast the whole-grain bread. You can also brush them with butter before you toast them.
• Mash the avocados.
• Add cherry tomatoes on top.
• Season with salt, pepper, and a squeeze of lemon juice.

2. Chia seed goodness

If you are suffering from diabetes and have constipation problems in the hot weather, chia seeds can be beneficial. Chia seeds may help fight type 2 diabetes by improving insulin production and lowering blood sugar. They are also high in fiber, which helps with digestion and prevents constipation. Plus, the antioxidants in chia seeds may help reduce the risk of some cancers, according to a 2023 study published in the Food Science and Nutrition journal.

Ingredients

• 1/4 cup of chia seeds
• 1 cup of milk (or any milk of choice)
• 1 tablespoon honey
• Fresh fruits (mango, banana, dragon fruit)

Method

• Add chia seeds, milk, and honey in a bowl.
• Refrigerate it overnight.
• Season with fresh fruits.

3. Oatmeal with fresh fruits

Don’t feel like cooking in the summer season? Try out oatmeal with fruits recipe. Oats may help with heart disease, skin problems, inflammation, and type 2 diabetes. These benefits seem to be linked to a group of special fibers found in oats called beta-glucans (OBG), as per a 2021 study published in the Foods journal.

Ingredients

• 1/2 cup rolled oats
• 1 cup milk
• A pinch of salt
• Fresh fruits (sliced banana, dragon fruit, mango, apple slices)
• Honey to taste.

Method

• In a small saucepan, combine oats, water or milk, and salt. Bring to a boil over medium-high heat.
• Reduce heat to low and simmer for 3-5 minutes, or until oats reach desired consistency (creamier for longer simmering). If using quick oats, they may cook even faster.
• You can also add curd to the same.
• Once the oatmeal is cooked, remove from heat.
• Pour the oatmeal into a bowl and refrigerate for 2-3 hours.
• Top with fruits and honey.

4. Omelette

Are you looking for an easy and effective way to shed extra kilos in summer? Eggs can help. Egg protein is associated with reductions in appetite and weight loss, according to a 2022 study published in the Nutrients journal.

Ingredients

• 2 whole eggs of 1 egg white.
• ½ cup of thinly cut spinach.
• 1/4 cup of mashed feta cheese.
• Salt and pepper to taste.

Method

• Add spinach to boiling water and let it stay for 5-10 minutes.
• Beat the eggs with salt and pepper.
• Pour oil or butter into a pan put spinach and beaten eggs in the pan, and make an omelette.
• Sprinkle feta cheese on top.
• Enjoy the omelette with a slice of multigrain bread.

5. Beetroot delight

During the hot season, beetroot and curd are a perfect match to keep your body feeling light, and aid in digestion.

Ingredients

• Beetroot
• Curd
• Salt and pepper for seasoning

Method

• Boil beetroot.
• Shred the boiled beetroot and mix with curd
• Add seasoning to the same.
• You can now use this as a topping over multigrain bread or have it with chapati or bread.
• Tastes yummy and is healthy too.

What are the benefits of a light breakfast in summer?

Here are some of the benefits of incorporating light breakfast recipes into your summer routine

1. Improves digestion

Hot weather can sometimes lead to sluggish digestion. Lighter meals are easier to digest, preventing discomfort and allowing your body to focus its energy elsewhere, says the expert.

2. Prevents dehydration

Many light breakfast options, like fruits and yogurt, have high water content. This helps keep you hydrated throughout the morning, especially important when sweating more in the summer heat.

3. Increases energy levels

Heavy meals can leave you feeling sluggish. Lighter breakfasts provide sustained energy without feeling weighed down, allowing you to tackle your day feeling energised.

4. Improves appetite regulation

Lighter meals can help reduce overeating later in the day. Feeling filled but light after breakfast promotes a balanced appetite throughout the summer.