Tomato Masala Rice

Rice is one of the most versatile food. Available in almost everywhere on the earth. It is not just  very light for digestion but very good source of vitamin B1 – Thiamine too.  We have so many misconception prevailing about rice. Be it for Diabetes or for weight gain. Culprit is us for over processing the rice and/or consume it at wrong times.  Rice while extra polished to make it whiter and shinier will definitely lost its nutrients and fiber, plus while cooking we wash it 4-5 times and discard the water in which they are cooked leaving the rice with almost no nutrient. The best way to have it is – have the single polished or hand polished rice and along with vegetables, this will not only give satiety but also nutrition.  You can use your left over rice to make very delicious medium spicy dish and that too very quick. Continue reading “Tomato Masala Rice”

Flax seeds – the protective food

One of the oldest crop on this world – flax has not just got one of the best nutritional profile , but also many uses other than culinary, like the fabric Linen is made from the flax flowers and fibres, fishing rods, tennis rackets, chairs, bicycle parts are made from flax.  Even the waste product of this crop is used in insulation boards. But the most important product of this crop is the seeds, coming in the brown and the golden variety this seeds can give competition to all exotic nuts and oils for the heart friendly omega 3 content. Lets see how it can nurture us.

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Carrots & Peas Grilled Sandwich

While thinking of sandwich what combination comes to your mind other than potatoes?? This one is very unique yet tasty and healthy combination. Add a dash of mayonnaise , some tomato catchup, boiled peas and carrots , grill between brown bread and the yummy sandwich is ready to eat! Continue reading “Carrots & Peas Grilled Sandwich”

Broken wheat Khichdi

Khichdi is one of the wholesome food, which is easy to digest, yet filling, good to taste, easy on pocket and easy to make too. You don’t need any mastery over kitchen to make good khichdi, just add some water & salt with goodness of grains and khichdi is ready. Today lets see one variety of the popular mung dal khichdi. Those who wants to avoid rice at night this is the good choice. This variety contains lots of fibre as we are using broken wheat and plus it contains easily digestible protein of yellow mung dal.  Its a power food for babies too, you can give this khichdi over 6 months and above. Add some veggies of your choice and serve it with curd will make it a complete meal in itself.

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Corn & onion Grilled sandwich

Want to make something in jiffy, this sandwich can be one of the best options, for breakfast or evening snack. This sandwich can fulfill your hunger pangs and give you energy. When your child comes home hungry, give them this sandwich and expect them to ask for more!! While making for your child dont forget to add a cheese slice,  it will provide calcium and protein of a glass of milk.

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Mung Dal Tosties

How to make some traditional chillas interesting? We can put them in between bread and can make sandwiches, but how about making toast? Crunchy from one side and soft yet crispy on the other side.  If we look at the nutritional value, its a perfect meal in itself, wheat bread is the complex carb and mung dal is a lean protein – the best combination to control fat accumulation and provide energy to body. Plus its a good snacking option for tiffin box and kids will love them too. Lets see how to make it.

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Veg Hummus wrap

A very simple and very low oil recipe. With goodness of protein from chickpeas & wholesome rotis plus salad can fulfil daily dose of nutrients. This combination makes it a perfect meal in itself. How better you can use your left over rotis to make a yummy & delicious snack. Lets see how to make !!

Soaking time: overnight

Preparation time: 10 mins

Cooking time: NIL

Serves: makes 4 wraps

Ingredients:

For hummus:

Chick peas: ½ cup (soaked overnight and boiled)

Curds: 1 tbsp

Salt: as per taste

Olive oil /oil: 1 tsp

Lemon juice: 1 tsp

For Salad:

Cabbage/lettuce: ½ cup shredded

Carrots: ½ cup shredded or cut in long stripes

Spring onions: ½ cup thinly chopped (with greens)

Capsicum: ½ cup thinly chopped or striped

Chat masala: 1 tsp

Lemon juice: 1 tsp

Salt : as per taste

Olive oil/oil: 1 tsp

Process:

  • To make hummus spread, take boiled chick peas, oil, lemon juice, salt and curds in a blender and blend to a smooth paste. Keep it aside.
  • Take onions, cabbage/lettuce, capsicum, carrots and mix well, now add salt, chat masala, lemon juice, oil and toss well.
  • Now take a roti, and place it on a dry surface. You can lightly roast the rotis on hot griddle.
  • Then take ½ to 1 tbsp of hummus spread and spread it on a roti. Now place a tbsp of salad and roll it tightly.
  • Repeat the process with another 3 rotis.
  • Serve with tomato ketchup / coriander chutney.

Nutritional value:

Energy: 141 cal

Carbs: 25.6 g

Protein: 4.3 g

Fat: 4.5 g

Dal Dhokli

A balance diet is the one, which consist of balanced combination of Complex carbohydrates, lean protein, healthy fat and vegetables. One of the complete meal in itself and a yummy pure gujarati dish. Yes it contains dhoklis made up of whole wheat, plus the dholklis are swimming in pool of dal, a lean protein and traditionally potatoes, are added to it making it  a wholesome complete meal in itself. Lets make the yummy dal dhoklis.

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Bhakhri

Lets make one more wholesome basic bread from Gujarat, its popular in one or another form in almost all regions of Gujarat.  Breakfast, lunch or dinner, it accompanies every dal and veggies.  There are mainly two varieties of it, in west region of gujarat , its  roasted in clay griddles and made bit thick and crispy, while in northern  and southern  gujarat, its small in size, thin and roasted on regular griddle making it thin and soft..if we talk about its nutritional profile, then its rich in fibers so in many ways good for heart, though it has most of the carbohydrates but the complex one, so its slow rising and good for diabetic people too.

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