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!!

Continue reading “Mungdal and carrot chilla”

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!!

Continue reading “CholaDal Crepe”

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

Healthy Corn Bhel

Welcome the monsoon, here it comes and we love to have something  chatpata, so here we present an popular Indian chat made healthy- A regular bhel comprises of lot of fried items , the sev , the puries, and the mix namkeen too, here we have made it more nutritious by adding corn, tomatoes, cucumber and avoiding the puries and mix namkeen. For the diabetic people, you can have this bhel guilt free, it doesn’t contain the sweet chutney, still it is very tangy and yummy with goodness of fibers.

Continue reading “Healthy Corn Bhel”

Masala Dosa

Do you know that the popular Dosa or Dosa is originated in Karnataka and most of the south Indian states have different versions of their own taste. In south india Dosa is consumed in breakfast, but if we look at its nutritional profile its a complete meal in its own. Its made up with rice & dal, comprises of carbs and protein which is the best combination to have with, and  traditionally its accompanied by Potato Filling, Coconut chutney – one of the healthiest fat and Sambhar – mixture of veggies in dal. This makes Dosa a perfect meal option anytime.

Continue reading “Masala Dosa”

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

Protein packed pancakes

Best at breakfast or tea time, these pancakes gives you energy without making your stomach heavy.  The complex carbs doesn’t let the sugar level spike up and down, guarding from diabetes and thus heart problems,  veggies adds not just colour or texture but the all mighty vitamins and makes it ideal meal to have. Great for lunch boxes too, apart from great choice to be light dinner or holiday ‘Brunch’. Let’s see how to make it.

Continue reading “Protein packed pancakes”

Khaman Dhokla

Ask anyone about Gujarati snack and the first name comes out is “Dhokla”, yes it has become synonym to a Gujarati snack, it would be rarely any Gujarati who doesn’t like dhokla. Jokes apart do you know that Dhokla is not just tasty but nourishing too!!  The main ingredient is Bengal gram flour  – a good source of complex carbohydrates and protein, plus we add tempering to it  hence add good fat and fibres too.

Continue reading “Khaman Dhokla”