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”

Mungdal and carrot chilla

Once again a great combination of protein with vegetable, a chilla is easy to make and handy. This recipe is good source of protein and vitamin A. Plus green mung dal is good source of dietary fibres too  and carrots provides starchy carbs and various antioxidants. Phytonutrients of carrot protects against cardio vascular disease and dietary fibres will not allow cholesterol accumulation. So what are we waiting for lets have it!!

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CholaDal Crepe

Crepe is a thinly spread pancakes, known as dosa in Indian subcontinent. A healthy food is the one which is the balance combination of complex carbs, lean protein and healthy fat. This crepe consists of chola dal – complex carbs and lean protein. It will make your tummy full for longer and satisfy your taste buds. Eat along with fresh coriander chutney and have zest!!

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Baked beans on Toast

Very easy to make, this recipe is another healthy option for breakfast as it is the combination of complex carbs and protein. Tin of baked beans is available in almost any part of the country so if you are bachelor and want to make healthy breakfast yourself, this one is easy  and yummy option. Lets see how to make it.

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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

Upma

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

Ingredients:

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

Process:

  • 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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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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