Upma:

• Semolina (rava)

• Ghee or oil

• Mustard seeds

• Urad dal (split black gram)

• Chana dal (split chickpeas)

• Green chilies

• Ginger

• Curry leaves

• Onions

• Vegetables (optional)

• Salt

• Water

Pongal:

• Raw rice

• Split yellow moong dal

• Ghee

• Cumin seeds

• Black pepper

• Ginger

• Curry leaves

• Cashews

• Salt

• Upma:

  • Energy-boosting: Semolina offers quick energy release.

  • Customizable: Addition of vegetables can enhance fiber and nutrient content.

  • Low in fat: When prepared with minimal oil or ghee.

• Pongal:

  • Comfort food: Easy to digest, making it suitable for all age groups.

  • Balanced nutrients: Combines carbohydrates from rice and protein from moong dal.

  • Rich in healthy fats: Ghee provides essential fatty acids.

• Sambar & Chutney:

  • Nutrient-dense: Sambar offers vitamins and minerals from vegetables and lentils.

  • Healthy fats: Coconut chutney provides medium-chain triglycerides beneficial for energy.

• Upma: Originating from South India, Upma is a traditional breakfast dish made from semolina or coarse rice flour. It's prevalent in states like Tamil Nadu, Andhra Pradesh, Karnataka, and Kerala. The dish has various regional names and variations, reflecting its widespread popularity. 

• Pongal: Pongal is deeply rooted in Tamil culture and is traditionally prepared during the Pongal festival, celebrating the harvest season. The dish symbolizes abundance and prosperity. Ven Pongal, the savory version, is commonly consumed as a breakfast item across South India.