South Indian Breakfast-is it healthy?

Why South Indian foods are healthy?

We all love to explore food and various cuisines. One such cuisine is South Indian cuisine; it is considered to be a healthy and balanced food. South Indian breakfast consist of all taste.

Image your plate having the following foods.

• Idly
• Dosa
• Pongal
• Vada
• Sambar
• Chutney

And the most important part of South Indian breakfast is to finish it with a hot filter coffee. Even after completing a whole meal, the fresh and magical aroma of hot filter coffee will not allow you to say no. So, feeling appetised. Foods of South Indian breakfast and their health benefits are briefed below in this blog.

Breakfast foods of South India

These foods are not only healthy but also includes various taste that will satisfy your cravings.

Idly sambhar

Idly and sambhar is a favourite combination for most of us, not only for South Indians but also for most people worldwide. When they hear the word South Indian cuisine, the first food that comes to mind is the idly and sambhar combination.

Idly is a healthy, light food that can be easily digested. The idly batter is made with lentils and rice, making it low in calories. The batter is ground and allowed to ferment overnight, and this fermented batter gives soft and fluffy idlys. Idlys are fed to infants as they can be easily digested and contain essential nutrients.

On the other hand, sambhar is a mixture of dal and vegetables in the form of stew. Sambaar is made using lentils, tamarind and other spices. One bowl of sambhar contains essential nutrients. Research journals like ResearchGate and the National Institute of Health state that the consumption of sambhar helps reduce the occurrence of prostate and colon cancer.

Health Benefits of South Indian Breakfast

• Low in calories
• Easy for digestion
• Contains essential nutrients like iron, fibre, protein and carbohydrates
• Weight loss benefits
• Rich in antioxidants

Dosa

Dosa is one of the favourite foods for most of us. Dosa is prepared from the same batter as idly. But the consistency of the dosa batter will be diluted when compared to the idly batter.

Unlike idly, dosa will be made in an iron pan, which will be thin. Ghee or oil will be sprinkled, which gives the dosa a crisp texture. Dosa is usually served with sambhar and types of chutney, like peanut and coconut chutney.

Health benefits

• Rich in proteins
• Good source of carbohydrates
• Fibre rich
• Keeps you full for long

Upma

Upma is one of the South Indian breakfasts that taste good and is cooked with broken rava or wheat. Upma offers the goodness of wheat or rava. They are made by cooking broken rava or wheat and garnished with ghee, onion, ginger, chana dal, urad dal, turmeric and other spices.

It is both sweet and spicy, and you can make it according to your taste. When ghee is substituted with oil, the dish becomes fully vegan and is rich in flavour.

Upma is also made with veggies, making it a whole meal rich in fibre, protein and carbohydrates. One cup of rava upma contains about 192 calories and is low in calories when compared to other foods. They are whole food with veggies, and you will not require any accompaniment.

Health benefits

• Rich in fibre
• Low in calories and cholesterol
• Complete food

Uttapam

Uttapam is easy to cook and is made with the same idly and dosa batter. Uttapam, which is made at home, is considered to be ideal for people who want to lose weight. A thick batter will be poured into the dosa pan and topped with onions, tomatoes and veggies. Some like to sprinkle idly chilly powder.

It is tossed on both sides, and healthy and tasty is prepared. You can have it with chutney, sambhar or only the uttapam sprinkled with idly chilly powder.

Uttapam is usually made with rice and lentils. But it can also be substituted with oats and other millets. As a result, uttapam will be rich in nutrients.

Oats and millet uttapam will suit people who want to lose weight. It is cooked with oil, and if you wish, you can also reduce the amount of oil and substitute it with olive oil and ghee.

Health benefits

• It is a whole food
• Rich in fibre and carbohydrates
• Contains a good amount of protein

Appam

Depending on their batter and location, Appam has different names like velayappam, palappam and kallaappam. Appam is made in a mold where an iron pan is shallow. It is steamed hoppers with bowl-shaped pancakes that are prepared with fermented rice.

Appam also contains coconut milk that is good in healthy fats, proteins, carbohydrates, antioxidants, minerals and vitamins. It is one of the staple breakfast dishes in Kerala and Tamil Nadu.

Appam is a fine dish that is thin, crispy outside, and soft in the middle. It is a tasty breakfast accompanied by sweetened coconut milk, vegetable kurma, or vegetable stew and chickpea gravy (kadala curry).

Health benefits

• Ideal breakfast
• Vegan meal
• Supports weight loss
• Rich in protein and fibre
• Gluten-free

Puttu

Puttu is made from ground steamed rice stacked in a cylindrical shape. The cylindric-shaped container is then steamed and served with coconut and sugar. Puttu is commonly served with chickpea gravy.

Sometimes, it is also served with ripe banana, fish curry and jackfruit.  Puttu goes well with most side dishes.

Health benefits

• Rich in fibre and carbohydrates
• Gluten-free
• Contains protein

Idiyappam

Idiyappam is one of the common South Indian breakfasts, and in English, it is called string hoppers. The names of idiyappam can vary depending on the geographic location. In Kerala, it is called nool puttu.

Idiyappam goes well with side dishes like vegetable stew, mushroom kurma, kadala curry and mutton kurma. You can name any side dish; be it veg or non-veg. It will taste good with idiyappam.

Idiyappam is made with rice flour, and it will be bland. So, you can combine it with the side dish of your choice, and idiyappam absorbs the flavour of the side dish.

The batter for idiyappam is made with rice flour by adding water. And then, the rice mixture should be sautéed till a thick dough-like texture is obtained. Allow the dough to cool down completely, and then use an idiyappam mould to get the string-like texture.

You can use an idly cooker for cooking idiyappam. The string hoppers can be pressed against the idly molds and can steam for 5-10 minutes. Your tasty idiyappam is ready to consume.

Health benefits

• They are steamed and not fried. Low calories.
• Rich in carbohydrates and fibre.
• Ideal for weight loss.

Pathiri

Pathiri is a native of Kerala. It is made with rice flour, and the texture of the pathiri will be soft and fluffy. Rice flour will be mixed with warm water, and a dough will be made. Then the dough will be rolled into flat discs on a tawa.

Pathiri is thin chapati made with rice flour that can be served with chicken kurma, mutton kurma and vegetable stew. They are easy to make and go with any side dish.

Health benefits

• Low glycemic index.
• Suitable for diabetes people.
• Rich in fibre and carbohydrates.
• Good for weight loss.

Health benefits

The Probiotic Power

The batter of idlys, uttapam and dosa is fermented overnight. Enzymes and bacteria help break down complex carbohydrates into simpler ones. These give the batter a rise and are also an excellent probiotic option.

Fermented foods are good for the gut, and they improve your digestion. It also maximises the absorption of B vitamins and promotes your overall health.

Increased Protein Intake

South Indian breakfasts are all about lentils, spices and dals. The lentils are rich in proteins. Sambaar is made with lentils, which is a protein-rich food. They are plant-based protein, and when paired with dosa, idly, and rice, it becomes a whole food, rich in protein, carbohydrates and fibre.

When your breakfast is complete with nutrients like protein, fibre and carbohydrates, it improves overall health. Additionally, proteins give you a satiety feeling, which prevents you from overeating and aids in weight loss.

Spices for the win

Commonly South Indian foods are associated with fiery hot masala, but the fact is that foods contain turmeric, cumin, fenugreek, chillies, black pepper and mustard seeds. Most South Indian foods are garnished with turmeric, or the integral part of the food will be turmeric.

These spices have great healing properties and promote overall health. When these spices are consumed in moderation, they regulate digestion and boost metabolism.

Local Delights

Ingredients like curry leaves, coconut and peanuts are used generously in South Indian foods. These foods are rich in iron, protein, antioxidants, fibre and other nutrients.

These foods, when combined with masala, give an aroma that you cannot resist those foods. They are easily available, cost-effective and packed with nutrients. They can be consumed daily and are also easy to cook.

Non-Fried Foods

The breakfast of South Indian foods is mostly steamed and not fired. So, these foods are gut-friendly and can be easily digested. All ages can consume them, and idlis are fed to infants too.

When someone is ill, idly can be given to them, which reduces the load on the digestive system and gives energy. As steamed foods, they do not add extra calories like fried ones. However, portion control is important, and they are also a balanced diet option.

Conclusion

South Indian breakfasts are rich in flavour and nutrients. Breakfast is the day’s first meal, and many people want it to be healthy. Foods are mostly steamed and rich in fibre, protein and other essential nutrients.

People think that South Indian foods are spicy. But the fact is that these foods contain spices like turmeric, cinnamon, cloves, cardamom and cumin, which are good for health. These spices can prevent cancer and combat them. They are also low in calories and rich in antioxidants and fibre.