Phulka Roti

Roti, or the Indian bread is an inevitable part of our life, unlike the other breads made of plain flour, we make the roti from wheat flour and that also from local atta mills, that makes sures the fibers are retained and will never trouble our stomach. Don’t forget to apply ¼ tsp of pure ghee (preferably cow’s ghee) that will make the brains work as carbs with healthy fats are the food for brain. So want to work in the office with sharp mind add ghee to your roti. Lets see how to make soft and yummy Rotis.

Preparation time: 7-10 mins
Cooking time: 7-8 mins
Serves: makes 6 thin rotis


Wheat flour: 1 cup
Oil: 1 tsp (few drops for kneading)
Water: as required


  • Take wheat flour in the bowl and add oil to it, mix the oil without adding water.
  • Now slowly slowly add the water and knead the flour.
  • Bind the flour while kneading it and sprinkle some flour on it if required.
  • Now give it rest for 5 mins. If you feel that flour is a bit hard, then sprinkle a tbsp of water while keeping at rest.
  • Now apply oil on your palm and again knead the flour till smooth.
  • Divide the flour into 6 equal portions.
  • Take one ball and roll out roti of approx 5” diameter.
  • On a hot griddle roast the roti on opposite side first (the another side of rolling)
  • Change the side before the brown dots appear, for this side roast till brown dots appear and gets cooked properly, then with the help of tongs keep the roti on flame the uncooked side.
  • If the roti would be rolled equally then it should be able to puff up.
  • Apply a ¼ tsp of ghee and serve hot with Veggies & Dal.

To make the wraps and store

Don’t allow the roti to cook completely on both the sides, just lightly roast till light brown dots starts to appear. Let it cool and this rotis can be stored in refrigerator for 7-10 days in air tight container.

Nutritional value: per Roti

Energy: 75 cal
Carbs: 12 g
Protein: 1.5 g
Fat: 2.3 g


Do you know semolina is a part of wheat only? It is produced by removing the outer shell of the wheat, it owns many wonderful properties like it is very low in sodium, cholesterol and saturated fats. And it is good source of selenium mineral, which is antioxidant and plays active role in regulating active thyroid hormone, meaning semolina can control the fat storing mechanism in body. We can eat semolina in many ways – from pasta to porridge, let’s see a popular south Indian breakfast – Upma.

Preparation time: 5-7 mins
Cooking time: 10 mins
Serves: 4


Semolina: 1 cup
Onions: 1/2 cup
Chana dal: (split Bengal gram) 1 tbsp
Urad dal: (split black gram) 1 tbsp
Salt: 1 tsp
Mustard seeds: ½ tsp
Green chillies: ½ tbsp finely chopped
Curry leaves: 4-5
Oil: ½ tbsp
Ghee: 1 tsp
Butter milk: ½ cup (optional)
Fresh coriander leaves: to garnish


  • Dry roast semolina for 5-7 mins or till it leaves aroma and started to change the colour. This process is very important in order to avoid lumps. Keep aside to cool down.
  • Soak chana dal in warm water for 5-7 mins.
  • Now heat the oil in pan and add mustard seeds, when seeds start to crackle add urad dal and roast it on med heat, aft a min add curry leaves, green chillies, and onions.
  • When onion turns translucent add chana dal, salt and 3 cups of water.
  • Bring it to boil, once boiled add semolina and mix well.
  • Now add buttermilk and Let it simmer on low flame for 2-3 mins.
  • Just add a tsp of ghee and mix well it will enhance not just the aroma and taste but it also lowers the glycemic index of the dish.
  • Garnish with fresh coriander leaves and serve hot.

Nutritional value: (per portion)

Energy: 166.6 cal
Carbs: 29.4 g
Protein: 4.3 g
Fat: 3.43 g

Mung Dal Dry(microwave)

Don’t like dal in the liquid form?? Don’t worry, still you can enjoy the goodness of dals, try out this healthy recipe, and have the power of protein.
It is very easy to make, so Men out there – you can make it when wives are absent. students abroad, you can also enjoy tasty and nutritious food made easy.
Dal in the dry form goes well with the curries and rice / roti. You can make rolls  by stuffing this in the roti. Or just have it as it is , as I like it the way.

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Masala Samai Khichdi

Fasting is one most efficient way to detoxify body, but many times it fails, cause instead of taking lots of fruits and vegetables, or some light grains, people eat fried peanuts, fried potatoes and yams,  and thus gain fat instead of losing it. Contrary to popular belief that the foods to be ate in fast are bland and can not be spicy or tasty, lets make this masala khichdi, thats very light from calorie point of view and yet nutritious and tasty.

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Bengali Khichdi

This is one of the foods that can fulfill your most of the nutritional requirements in one single portion. Since it contains dals (protein), rice (carbs), vegetables (Vitamins and minerals), and spices (anti oxidants and enzymes), proves to be complete meal in itself.

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Paushtik Muthia

Why not if we can make something healthy out of leftovers??   Generally I do not favor the use of leftovers, but especially in case, it’s really healthy. Muthia can be prepared out of left over dal, rice, khichdi, even left over rotis can be used. In this particular recipe I have used boiled mung and left over rice to make it. And to make it more nutritious, I have added Nachni flour and Jowar flour to it which makes it rich in calcium and iron.

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Tomato Rice with cheese

Tired after office hours?? want to cook something fast?? yet yummy and nutritious??, tomato rice is one of the good option. use brown rice instead of white rice to make it healthiest. the same recipe can be used to feed weaning Babies, and they will happily gulp down saying yummy…if you are making this for your baby load it with butter and cheese, as it will provide energy, protein and calcium to growing kids.

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Panchratna Thepla

Thepla is one of the specialities of Gujarati cuisine, traditionally it is made up of wheat flour and for variation fenugreek leaves or bottle guard is added to it. as the name suggests here I have made it more nutritious by adding different flours like Ragi (Nachni- red millet), bajra (black millet), Jowar (white millet), Bengal gram flour henceforth improved iron content, calcium, protein and fibers.

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Chatpata Paneer Frankie

Its everyday’s question, what can be made instantly, which should also be tasty and healthy. here I’m giving you  something which can be made very easily, which require very less ingredients, still full of nutrition and its perfect for lunch box. Also it’s a perfect combination of carbs and lean protein which makes you full for longer time.

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