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Fermented foods are those that naturally go through a microbial transformation process, in which sugars and starches are broken down by helpful bacteria, yeast, or fungi. For example, Dhokla, Idli, Dosa, Sel roti and more. Eating fermented foods for breakfast has many advantages. Probiotics, which help maintain gut health, enhance digestion, and strengthen immunity, are abundant in them, as mentioned in the study by the National Institute of Health.
Additionally, fermented foods improve nutrient bioavailability, which facilitates the body's absorption of vitamins and minerals. They can also support weight control, lower inflammation, and help control blood sugar levels, all of which contribute to general wellness and a balanced diet. Here is a list of fermented breakfast dish ideas:
1. Dosa:
Because dosa is created using a batter made of rice and urad dal (black gram), which ferments overnight, it is considered a fermented food. Complex proteins and carbs are broken down during fermentation, which facilitates better nutrient absorption and makes them easier to digest.
Video credit: YouTube/ Chef Ranveer Brar
Because dosa is so light and easily digested, it is frequently eaten at breakfast. It offers a rich source of proteins, carbs, and other vital nutrients, supporting digestive health and providing a nutritious and energising start to the day.
2. Dhokla:
Dhokla is one of the steamed cuisines of Gujarat, as it is prepared with a fermented batter of rice and chickpea flour and the fermentation is done by adding either yoghurt or buttermilk. The beneficial bacteria act by fermenting the dough.
Dhokla is commonly eaten for breakfast because it is a light yet satisfying food. The other advantage of this product is that it is simple to digest, which offers long-lasting energy.
3. Fermented Rice:
Rice is traditionally fermented by soaking it in water and letting it spontaneously ferment before cooking it. This process is also known as fermented rice. Beneficial bacteria and yeast proliferate throughout the fermentation process, giving food a tart and somewhat sour taste. It is served with mashed potatoes and fried vegetables.
Eating fermented rice for breakfast has a number of advantages. It is a wonderful source of energy to start the day, is easily digested, and helps with gut health because it contains probiotics.
4. Appam:
Because the batter for appam is created with rice, coconut, and a tiny bit of toddy or yeast, which ferments overnight, the dish is considered fermented. Appams benefit from fermentation, which gives them a light, fluffy texture and a somewhat sour flavour.
Appam is a favourite morning food since it is filling and healthy. Rich in fibre, probiotics via fermentation, and carbohydrates, it's a nutritious and energising choice for breakfast. To add taste and richness, appams are usually served with vegetable stew or coconut milk.
5. Idli:
Fermentation is the method used to prepare idli, which is popular in India. This batter is made of fermented rice batter and dal or kali uradum, a kind of black gram. Fermentation can digest complex carbohydrates, thus making idlis light and easy to digest; they are also good sources of probiotics. It is a highly recommended breakfast option due to its rich nutrients, low fat, and high protein, making it an ideal meal to give a natural daily energy boost. Idlis are usually consumed with coconut chutney and sambar, which is a senna grain-based broth and at times with spicy tomato chutney for additional flavour.
6. Sel Roti:
Sel roti, a traditional fermented meal from Nepal, is prepared from rice flour, yoghurt, and sugar. Its unique flavour and light texture are developed by overnight fermentation.
Sel roti is a popular breakfast dish in Nepal because it is satiating and provides energy for the rest of the day. It is frequently served with a side of lentil soup (dal) or spicy potato curry (aloo ko achar) to balance the meal's flavours and accentuate its slightly sweet taste.
7. Kanji:
A fermented meal called kanji is prepared with mustard seeds, black carrots, water, and salt. It ferments because good bacteria are naturally present. These bacteria change sugars and starches into lactic acid, which gives the food its sour flavour.
It is advantageous to eat kanji for breakfast since it contains probiotics that improve immunity, support intestinal health and facilitate digestion. Traditionally, it is served with crispy fried foods to add texture and flavour, like fritters or pakoras.
8. Buttermilk oats:
Because the oats are soaked in buttermilk for the entire night, enabling natural fermentation to take place, buttermilk oats are considered a fermented dish. This procedure improves oats' digestibility and nutritional value.
Breaking fast on buttermilk oats has several advantages. It improves digestion, offers a rich source of probiotics for gut health, and helps you feel full and content all morning long. For extra taste and nutrition, it is frequently topped with a range of ingredients, including fresh fruit, nuts, seeds, and a drizzle of honey or maple syrup.
