Bajra Roti
Elevate your mid-morning snack game with our wholesome Bajra Roti recipe! Bursting with earthy flavors and nutritional goodness, these rotis offer a delightful twist to your snack routine. Made from hearty bajra flour, this recipe is not only delicious but also a powerhouse of nutrients. Say hello to a snack that's both satisfying and energizing, providing you with the natural sugar boost you need to tackle the day with gusto!
OUR BAJRA ROTI RECIPE
Ingredients:
● 1 cup bajra flour (pearl millet flour)
● Water, as needed
● Salt to taste
● Olive oil or ghee for cooking
PREPARATION:
1. In a mixing bowl, combine bajra flour and salt.
2. Gradually add water to the flour mixture and knead it into a smooth dough. The dough should be soft and pliable.
3. Divide the dough into equal-sized portions and roll each portion into a ball.
4. Dust a rolling surface with a little bajra flour and roll out each dough ball into a thin circle, approximately 6-7 inches in diameter.
5. Heat a non-stick skillet or tawa over medium heat.
6. Place the rolled-out roti on the hot skillet and cook for about 1-2 minutes on one side, or until bubbles start to form.
7. Flip the roti and cook for another 1-2 minutes on the other side, pressing gently with a spatula to ensure even cooking.
8. Brush the cooked roti with a little olive oil or ghee for added flavor and richness.
9. Once cooked, remove the roti from the skillet and repeat the process with the remaining dough balls.
HEALTH FACTS ABOUT BAJRA:
1. Bajra flour is gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
2. It is rich in fiber, promoting digestive health and regular bowel movements.
3. Bajra flour is a good source of iron, preventing anemia and boosting energy levels.
4. It contains magnesium, supporting bone health and muscle function.
5. Bajra flour is low in glycemic index, helping to regulate blood sugar levels.
6. It is high in antioxidants, protecting cells from damage caused by free radicals.
7. Bajra flour is rich in phosphorus, promoting healthy bones and teeth.
8. It contains essential amino acids, making it a complete protein source.
9. Bajra flour is rich in vitamins and minerals, supporting overall health and well-being.
10. It is a natural coolant, helping to lower body temperature and prevent heat-related ailments.
11. Bajra flour is versatile and can be used in various recipes, from rotis and bhakris to porridge and pancakes.
12. It supports weight management by promoting feelings of fullness and reducing appetite.
13. Bajra flour helps regulate cholesterol levels, promoting heart health.
14. It is rich in antioxidants, supporting immune function and reducing the risk of infections.
15. Bajra flour is a sustainable crop, requiring minimal water and fertilizer for cultivation.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 2 ROTIS:
● Calories: 200 kcal
● Carbohydrates: 40 g
● Protein: 6 g
● Fat: 2 g
● Fiber: 8 g
Barley Veggie Soup
Dive into a bowl of comfort and nourishment with our delightful Barley Veggie Soup! Packed with wholesome ingredients and bursting with flavor, this soup is a perfect mid-morning snack that will keep you feeling satisfied and energized. With barley as the star ingredient, known for its fiber and nutrient content, and a medley of colorful vegetables, this soup is a celebration of health and taste. Get ready to warm your soul and nourish your body with every spoonful of this hearty and nutritious creation!
OUR BARLEY VEGGIE SOUP RECIPE
Ingredients:
● 1/2 cup pearl barley, rinsed and soaked overnight
● 2 carrots, diced
● 1 celery stalk, diced
● 1 onion, chopped
● 2 garlic cloves, minced
● 1 potato, diced
● 1/2 cup green beans, chopped
● 1/2 cup corn kernels (fresh or frozen)
● 4 cups vegetable broth
● 2 cups water
● 1 bay leaf
● Salt and pepper to taste
● Fresh parsley for garnish
PREPARATION:
1. In a large pot, heat a little water over medium heat. Add chopped onions and garlic and sauté until translucent.
2. Add diced carrots, celery, potato, green beans, and corn kernels to the pot. Stir and cook for 5-7 minutes until slightly softened.
3. Drain the soaked barley and add it to the pot along with vegetable broth and water. Stir well to combine.
4. Add a bay leaf for flavor and season with salt and pepper to taste. Bring the soup to a boil.
5. Once boiling, reduce the heat to low, cover, and let the soup simmer for about 30-40 minutes, or until the barley and vegetables are tender.
6. Once the soup is cooked, remove the bay leaf and adjust the seasoning if needed.
7. Serve hot, garnished with fresh parsley.
HEALTH FACTS ABOUT BARLEY:
1. Barley is high in dietary fiber, promoting digestive health and aiding in weight management.
2. It contains beta-glucan, a type of soluble fiber that helps lower cholesterol levels.
3. Barley is rich in vitamins and minerals, including vitamin B6, iron, magnesium, and selenium.
4. It has a low glycemic index, helping to regulate blood sugar levels and prevent spikes.
5. Barley is a good source of antioxidants, protecting cells from damage caused by free radicals.
6. It is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
7. Barley is high in protein, supporting muscle growth and repair.
8. It contains essential amino acids, the building blocks of protein, necessary for overall health.
9. Barley is rich in phosphorus, contributing to bone health and strength.
10. It has a nutty flavor and chewy texture, adding depth to soups, salads, and pilafs.
11. Barley is a versatile ingredient that can be used in various dishes, from breakfast porridge to risottos.
12. It is a sustainable crop, requiring less water and resources compared to other grains like wheat or rice.
13. Barley may help reduce the risk of heart disease and stroke due to its high fiber and antioxidant content.
14. It promotes satiety and may aid in weight loss when included as part of a balanced diet.
15. Barley is a traditional food with a long history of consumption, dating back thousands of years.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 ML OF THIS RECIPE
● Calories: 60 kcal
● Carbohydrates: 13 g
● Protein: 2 g
● Fat: 0 g
● Fiber: 2 g
Bran Roti
Dive into the wholesome goodness of these Bran Rotis, a nutritious twist to your mid-morning snack routine! Packed with fiber and essential nutrients, these rotis are not only delicious but also incredibly satisfying. With their hearty texture and earthy flavor, they provide a guilt-free indulgence that will keep you energized and ready to tackle the day ahead. Say goodbye to mid-morning hunger pangs and hello to a snack that nourishes both body and soul!
OUR BRAN ROTI RECIPE
Ingredients:
● 1 cup whole wheat flour
● 1/2 cup wheat bran
● Water, as needed
● Salt to taste
● Optional: 1 teaspoon olive oil or ghee for added richness
PREPARATION:
1. In a mixing bowl, combine the whole wheat flour, wheat bran, and salt.
2. Gradually add water to the dry ingredients and knead into a smooth dough. The dough should be soft and pliable.
3. Cover the dough with a damp cloth and let it rest for 15-20 minutes.
4. After resting, divide the dough into equal-sized portions and roll each portion into a ball.
5. Dust the rolling surface with a little flour and roll out each dough ball into a thin circle, about 6-7 inches in diameter.
6. Heat a non-stick skillet or tawa over medium heat.
7. Place the rolled-out roti on the hot skillet and cook for about 1-2 minutes on one side, or until bubbles start to form.
8. Flip the roti and cook for another 1-2 minutes on the other side, pressing gently with a spatula to ensure even cooking.
9. Optional: Brush the cooked roti with a little olive oil or ghee for added flavor and richness.
10. Once cooked, remove the roti from the skillet and place it on a plate. Repeat the process with the remaining dough balls.
11. Serve the hot Bran Rotis with your favorite accompaniments such as yogurt, chutney, or pickles, and enjoy!
HEALTH FACTS ABOUT BRAN:
1. Bran is rich in dietary fiber, promoting digestive health and regular bowel movements.
2. It helps lower cholesterol levels, reducing the risk of heart disease.
3. Bran aids in weight management by promoting feelings of fullness and reducing appetite.
4. It regulates blood sugar levels, making it suitable for individuals with diabetes.
5. Bran contains antioxidants that protect cells from damage caused by free radicals.
6. It supports gut health by nourishing beneficial bacteria in the digestive tract.
7. Bran is a good source of vitamins and minerals, including B vitamins, iron, and magnesium.
8. It helps prevent constipation and promotes overall gut motility.
9. Bran may reduce the risk of certain cancers, including colon cancer.
10. It supports bone health with its calcium and phosphorus content.
11. Bran contains phytochemicals that have anti-inflammatory properties.
12. It aids in detoxification by promoting the elimination of waste products from the body.
13. Bran is low in calories and can aid in weight loss when consumed as part of a balanced diet.
14. It improves skin health and may help reduce the risk of acne and other skin conditions.
15. Bran is versatile and can be incorporated into various recipes to boost nutritional content.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 2 ROTIS:
● Calories: 200 kcal
● Carbohydrates: 40 g
● Protein: 8 g
● Fat: 2 g
● Fiber: 8 g
● Calcium: 60 mg
Gluten Free Roti
Prepare to delight in a guilt-free mid-morning treat with our Gluten-Free Roti recipe! With its unique blend of wholesome ingredients, this roti is a game-changer for those seeking a nutritious snack sans the gluten. Say goodbye to added sugars and hello to a natural sugar source that'll keep you satisfied and energized. Enjoy the simplicity of this recipe, crafted with care to provide you with a snack that's as delicious as it is nourishing!
OUR GLUTEN FREE ROTI RECIPE
Ingredients:
● 1 cup chickpea flour (besan)
● 1/4 cup arrowroot flour
● 1/4 cup water (adjust as needed)
● 1/2 teaspoon cumin seeds
● Salt to taste
● Olive oil or ghee for cooking
PREPARATION:
1. In a mixing bowl, combine chickpea flour, arrowroot flour, cumin seeds, and salt.
2. Gradually add water to the mixture and knead into a smooth dough. Adjust water as needed until the dough is soft and pliable.
3. Divide the dough into equal-sized portions and roll each portion into a ball.
4. Dust a rolling surface with a little chickpea flour and roll out each dough ball into a thin circle, approximately 6-7 inches in diameter.
5. Heat a non-stick skillet or tawa over medium heat.
6. Place the rolled-out roti on the hot skillet and cook for about 1-2 minutes on one side, or until bubbles start to form.
7. Flip the roti and cook for another 1-2 minutes on the other side, pressing gently with a spatula to ensure even cooking.
8. Brush the cooked roti with a little olive oil or ghee for added flavor and richness.
9. Once cooked, remove the roti from the skillet and repeat the process with the remaining dough balls.
HEALTH FACTS ABOUT ARROWROOT FLOUR:
1. Arrowroot flour is gluten-free, making it suitable for individuals with celiac disease or gluten sensitivities.
2. It is rich in potassium, supporting heart health and regulating blood pressure.
3. Arrowroot flour aids digestion and may help soothe gastrointestinal issues such as diarrhea.
4. It has a low glycemic index, preventing spikes in blood sugar levels.
5. Arrowroot flour is a good source of folate, promoting fetal development during pregnancy.
6. It contains resistant starch, which acts as a prebiotic, nourishing beneficial bacteria in the gut.
7. Arrowroot flour is easily digestible and gentle on the stomach.
8. It is rich in B vitamins, supporting energy metabolism and nervous system function.
9. Arrowroot flour can be used as a thickening agent in sauces, gravies, and soups.
10. It is naturally gluten-free and suitable for inclusion in gluten-free baking recipes.
11. Arrowroot flour may help improve nutrient absorption in the body.
12. It is low in calories and suitable for individuals on weight management diets.
13. Arrowroot flour is versatile and can be used in both sweet and savory recipes.
14. It is free from artificial additives and preservatives.
15. Arrowroot flour may help soothe skin irritation and promote wound healing when applied topically.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 2 ROTIS:
● Calories: 150 kcal
● Carbohydrates: 20 g
● Protein: 6 g
● Fat: 5 g
● Fiber: 4 g
Quinoa Pulao
Elevate your mid-morning snack game with our flavorful Quinoa Pulao recipe! Bursting with wholesome ingredients and vibrant flavors, this dish is a nutritional powerhouse that will leave you feeling energized and satisfied. With quinoa as the star ingredient, known for its protein and fiber content, and a medley of aromatic spices, this pulao is a delightful treat for any time of the day. Get ready to tantalize your taste buds and nourish your body with this easy-to-make and delicious snack!
OUR QUINOA PULAO RECIPE
Ingredients:
● 1 cup quinoa, rinsed and soaked for 15 minutes
● 1 small onion, finely chopped
● 1 small tomato, finely chopped
● 1/2 cup mixed vegetables (carrots, peas, bell peppers, etc.), finely chopped
● 2 cloves garlic, minced
● 1-inch piece ginger, grated
● 1 green chili, finely chopped (optional)
● 1 teaspoon cumin seeds
● 1 teaspoon coriander powder
● 1/2 teaspoon turmeric powder
● Salt to taste
● Fresh coriander leaves for garnish
● Lemon wedges for serving (optional)
PREPARATION:
1. Heat a non-stick pan over medium heat. Dry roast the quinoa for 2-3 minutes until it starts to release a nutty aroma. Remove from the pan and set aside.
2. In the same pan, heat a little water. Add cumin seeds and let them splutter.
3. Add minced garlic, grated ginger, and chopped green chili (if using). Sauté for a minute until fragrant.
4. Add chopped onions and cook until they turn translucent.
5. Add chopped tomatoes and cook until they soften and turn pulpy.
6. Stir in the mixed vegetables and cook for 2-3 minutes until they are slightly tender.
7. Add coriander powder, turmeric powder, and salt to taste. Mix well to combine.
8. Drain the soaked quinoa and add it to the pan. Stir to coat the quinoa with the spices and vegetables.
9. Add 2 cups of water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and water is absorbed.
10. Once done, fluff the quinoa pulao with a fork. Garnish with fresh coriander leaves and serve hot with lemon wedges if desired.
HEALTH FACTS ABOUT QUINOA:
1. Quinoa is a complete protein, containing all nine essential amino acids for muscle repair and growth.
2. It is gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
3. Quinoa is high in fiber, promoting digestive health and keeping you feeling full for longer.
4. It is rich in vitamins and minerals, including iron, magnesium, and manganese, supporting overall health and vitality.
5. Quinoa is low on the glycemic index, helping to regulate blood sugar levels and prevent spikes.
6. It is a good source of antioxidants, protecting cells from oxidative damage and inflammation.
7. Quinoa is versatile and can be used in various dishes, from salads and soups to pilafs and pulao.
8. It is quick and easy to cook, making it a convenient option for busy lifestyles.
9. Quinoa contains heart-healthy fats, including omega-3 fatty acids, which support cardiovascular health.
10. It is naturally gluten-free, making it safe for individuals with gluten intolerance or celiac disease.
11. Quinoa is a good source of plant-based iron, essential for oxygen transport and energy production.
12. It is high in folate, promoting fetal development during pregnancy and reducing the risk of birth defects.
13. Quinoa is low in calories but high in nutrients, making it a nutrient-dense addition to any diet.
14. It is a great alternative to rice or other grains for those looking to add variety to their meals.
15. Quinoa is a sustainable crop, requiring less water and resources compared to traditional grains like wheat or rice.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 120 kcal
● Carbohydrates: 20 g
● Protein: 4 g
● Fat: 2 g
● Fiber: 3 g
Ragi Roti
Elevate your mid-morning snacking with the wholesome goodness of Ragi Roti! Bursting with nutritional benefits and hearty flavor, these rotis offer a delightful twist to your usual snack routine. Made from nutrient-rich ragi flour, these rotis are not only delicious but also provide sustained energy to keep you going throughout the day. Say hello to a snack that's as nutritious as it is tasty, making every bite a moment of pure satisfaction!
OUR RAGI ROTI RECIPE
Ingredients:
● 1 cup ragi flour (finger millet flour)
● 1/4 cup finely chopped onions
● 1/4 cup finely chopped spinach
● 1 green chili, finely chopped (optional)
● 1/2 teaspoon cumin seeds
● Salt to taste
● Water, as needed
● Olive oil or ghee for cooking
PREPARATION:
1. In a mixing bowl, combine the ragi flour, chopped onions, chopped spinach, green chili (if using), cumin seeds, and salt.
2. Gradually add water to the mixture and knead it into a smooth dough. The dough should be soft and pliable.
3. Divide the dough into equal-sized portions and roll each portion into a ball.
4. Dust a rolling surface with a little ragi flour and roll out each dough ball into a thin circle, approximately 6-7 inches in diameter.
5. Heat a non-stick skillet or tawa over medium heat.
6. Place the rolled-out roti on the hot skillet and cook for about 1-2 minutes on one side, or until bubbles start to form.
7. Flip the roti and cook for another 1-2 minutes on the other side, pressing gently with a spatula to ensure even cooking.
8. Brush the cooked roti with a little olive oil or ghee for added flavor and richness.
9. Once cooked, remove the roti from the skillet and repeat the process with the remaining dough balls.
10. Serve the hot Ragi Rotis with your favorite accompaniments such as yogurt, chutney, or pickle, and enjoy the wholesome goodness!
HEALTH FACTS ABOUT RAGI:
1. Ragi is a rich source of dietary fiber, promoting digestive health and regular bowel movements.
2. It is gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
3. Ragi is packed with calcium, supporting bone health and preventing osteoporosis.
4. It contains essential amino acids, making it a complete protein source.
5. Ragi is low in fat and cholesterol, promoting heart health and reducing the risk of cardiovascular diseases.
6. It is rich in antioxidants, protecting cells from damage caused by free radicals.
7. Ragi helps regulate blood sugar levels, making it suitable for individuals with diabetes.
8. It is a good source of iron, preventing anemia and boosting energy levels.
9. Ragi is high in vitamin C, supporting immune function and reducing the risk of infections.
10. It is a natural coolant, helping to lower body temperature and prevent heat-related ailments.
11. Ragi is rich in magnesium, promoting nerve function and muscle relaxation.
12. It contains phytochemicals that have anti-inflammatory properties.
13. Ragi helps in weight management by promoting feelings of fullness and reducing appetite.
14. It supports skin health and may help reduce the risk of skin disorders.
15. Ragi is versatile and can be used in various recipes, from rotis and dosas to porridge and baked goods.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 2 ROTIS:
● Calories: 200 kcal
● Carbohydrates: 40 g
● Protein: 8 g
● Fat: 2 g
● Fiber: 6 g
● Calcium: 100 mg
Rajma Khichdi
Indulge in a nutritious and satisfying mid-morning snack with our wholesome Rajma Khichdi recipe! Bursting with flavor and goodness, this dish combines the heartiness of rajma (kidney beans) with the comfort of khichdi, making it the perfect pick-me-up for any time of the day. With no extra fat or cream, it's a guilt-free delight that will keep you energized and nourished throughout your busy day. Get ready to savor every spoonful of this wholesome goodness!
OUR RAJMA KHICHDI RECIPE
Ingredients:
● 1/2 cup rajma (kidney beans), soaked overnight
● 1/2 cup rice, washed and soaked for 30 minutes
● 1 onion, finely chopped
● 1 tomato, finely chopped
● 1 green chili, finely chopped (optional)
● 1/2 teaspoon cumin seeds
● 1/2 teaspoon turmeric powder
● 1/2 teaspoon red chili powder (optional)
● Salt to taste
● Water, as needed
● Fresh coriander leaves for garnish
PREPARATION:
1. Drain the soaked rajma and rinse under cold water. Set aside.
2. In a pressure cooker, heat a little water. Add cumin seeds and let them crackle.
3. Add chopped onions and sauté until they turn translucent.
4. Add chopped tomatoes and green chilies (if using). Cook until tomatoes are soft and mushy.
5. Add turmeric powder and red chili powder (if using). Mix well.
6. Add soaked rajma and rice to the cooker. Stir to combine with the onion-tomato mixture.
7. Add enough water to cover the ingredients. Season with salt.
8. Close the pressure cooker lid and cook on medium heat for about 3-4 whistles, or until the rajma and rice are cooked through.
9. Once the pressure is released, open the lid carefully and check the consistency of the khichdi. If it's too thick, add a little more water and mix well.
10. Garnish with fresh coriander leaves and serve hot.
HEALTH FACTS ABOUT RAJMA:
1. Rajma is rich in plant-based protein, essential for muscle repair and growth.
2. It is a good source of dietary fiber, promoting digestive health and regular bowel movements.
3. Rajma is low in fat and cholesterol, making it heart-healthy.
4. It contains iron, folate, and other minerals, supporting overall health and well-being.
5. Rajma is high in complex carbohydrates, providing sustained energy throughout the day.
6. It is rich in antioxidants, which help protect the body from oxidative stress and inflammation.
7. Rajma is gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
8. It is versatile and can be used in a variety of dishes, from soups and salads to curries and wraps.
9. Rajma contains phytonutrients with anti-inflammatory properties, helping to reduce inflammation in the body.
10. It is a good source of potassium, which helps regulate blood pressure and fluid balance.
11. Rajma is budget-friendly and readily available in most grocery stores.
12. It is a filling and satisfying food, helping to curb hunger and prevent overeating.
13. Rajma is low in calories, making it suitable for weight management and calorie-controlled diets.
14. It is naturally gluten-free, making it safe for individuals with gluten intolerance or celiac disease.
15. Rajma is a staple food in many cuisines around the world, making it a versatile and adaptable ingredient.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 120 kcal
● Carbohydrates: 22 g
● Protein: 6 g
● Fat: 0.5 g
● Fiber: 4 g
Rice Flour Bhakri
Elevate your mid-morning snacking experience with our delightful Rice Flour Bhakri recipe! This wholesome treat brings together the goodness of rice flour with a touch of traditional flavor and a whole lot of nutrition. Easy to make and bursting with natural sweetness, these bhakris are the perfect guilt-free snack to keep you fueled and satisfied throughout the day. Say goodbye to added sugars and hello to a snack that's as wholesome as it is delicious!
OUR RICE FLOUR ROTI RECIPE
Ingredients:
● 1 cup rice flour
● Water, as needed
● Salt to taste
● Olive oil or ghee for cooking
PREPARATION:
1. In a mixing bowl, combine rice flour and salt.
2. Gradually add water to the flour mixture and knead it into a smooth dough. The dough should be soft and pliable.
3. Divide the dough into equal-sized portions and roll each portion into a ball.
4. Dust a rolling surface with a little rice flour and roll out each dough ball into a thin circle, approximately 6-7 inches in diameter.
5. Heat a non-stick skillet or tawa over medium heat.
6. Place the rolled-out bhakri on the hot skillet and cook for about 1-2 minutes on one side, or until bubbles start to form.
7. Flip the bhakri and cook for another 1-2 minutes on the other side, pressing gently with a spatula to ensure even cooking.
8. Brush the cooked bhakri with a little olive oil or ghee for added flavor and richness.
9. Once cooked, remove the bhakri from the skillet and repeat the process with the remaining dough balls.
HEALTH FACTS ABOUT RICE FLOUR:
1. Rice flour is gluten-free, making it suitable for individuals with celiac disease or gluten sensitivities.
2. It is easily digestible and gentle on the stomach, making it suitable for individuals with digestive issues.
3. Rice flour is a good source of energy, providing carbohydrates for fueling the body.
4. It is low in fat and cholesterol, making it heart-healthy.
5. Rice flour is rich in essential vitamins and minerals, such as iron, magnesium, and B vitamins.
6. It is a natural thickening agent, making it ideal for use in soups, sauces, and gravies.
7. Rice flour is versatile and can be used in a variety of recipes, from bread and noodles to desserts and snacks.
8. It is hypoallergenic, making it safe for individuals with food allergies or intolerances.
9. Rice flour is rich in antioxidants, which help protect the body from oxidative stress and inflammation.
10. It is a good source of dietary fiber, promoting digestive health and regularity.
11. Rice flour is naturally gluten-free, making it suitable for inclusion in gluten-free diets.
12. It is easy to digest and gentle on the stomach, making it suitable for individuals with sensitive digestion.
13. Rice flour is naturally low in sodium, making it heart-healthy.
14. It is a good source of carbohydrates, providing sustained energy throughout the day.
15. Rice flour is budget-friendly and readily available in most grocery stores.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 2 ROTIS:
● Calories: 200 kcal
● Carbohydrates: 45 g
● Protein: 3 g
● Fat: 1 g
● Fiber: 2 g
Soyabean and Potato Curry
Indulge in a flavorful and wholesome mid-morning snack with our Soybean and Potato Curry! Bursting with the goodness of protein-rich soybeans and nutrient-packed potatoes, this curry is a delightful treat that satisfies your hunger and fuels your body with essential nutrients. The blend of aromatic spices creates a symphony of flavors that will tantalize your taste buds and leave you craving for more. Whether you're looking for a quick and nutritious snack or a light meal, this Soybean and Potato Curry is sure to become a favorite in your kitchen!
OUR SOYABEAN AND POTATO CURRY RECIPE
Ingredients:
● 1 cup soybeans, soaked overnight and drained
● 2 potatoes, peeled and diced
● 1 onion, finely chopped
● 2 tomatoes, finely chopped
● 2 cloves garlic, minced
● 1-inch ginger, grated
● 1 green chili, slit lengthwise (optional)
● 1 teaspoon cumin seeds
● 1 teaspoon turmeric powder
● 1 teaspoon coriander powder
● 1/2 teaspoon red chili powder (adjust to taste)
● Salt to taste
● Fresh coriander leaves for garnish
● Water as needed
● Lemon wedges for serving (optional)
PREPARATION:
1. Heat a non-stick pan over medium heat and dry roast the soaked soybeans for a few minutes until they turn golden brown. Remove from heat and set aside.
2. In the same pan, heat a tablespoon of oil. Add cumin seeds and let them splutter.
3. Add chopped onions and sauté until translucent. Add minced garlic, grated ginger, and green chili (if using). Sauté for another minute.
4. Add chopped tomatoes and cook until they turn soft and mushy.
5. Stir in turmeric powder, coriander powder, and red chili powder. Mix well and cook for a minute.
6. Add diced potatoes and roasted soybeans to the pan. Mix well to coat them with the spices.
7. Pour in enough water to cover the potatoes and soybeans. Season with salt.
8. Cover the pan and let the curry simmer on low heat until the potatoes are cooked through and the flavors are well combined.
9. Once the curry is done, garnish with fresh coriander leaves and serve hot with rice or roti. Squeeze lemon juice on top before serving for an extra burst of flavor.
HEALTH FACTS ABOUT SOYABEAN:
1. Soybeans are a complete source of protein, aiding in muscle repair and growth.
2. They are rich in fiber, promoting digestive health and preventing constipation.
3. Soybeans contain antioxidants that help fight inflammation and oxidative stress.
4. They are low in saturated fat and cholesterol, supporting heart health.
5. Soybeans are a good source of iron, preventing anemia and improving blood circulation.
6. They are rich in calcium, essential for bone health and preventing osteoporosis.
7. Soybeans contain phytoestrogens, which may help alleviate menopausal symptoms.
8. They are gluten-free, making them suitable for individuals with gluten intolerance.
9. Soybeans are rich in vitamins and minerals, supporting overall health and well-being.
10. They provide essential fatty acids, promoting brain health and cognitive function.
11. Soybeans are versatile and can be incorporated into various dishes, from curries to salads.
12. They contain isoflavones, which may help reduce the risk of certain cancers.
13. Soybeans are a sustainable source of protein, requiring fewer resources to cultivate.
14. They are a plant-based protein alternative for vegetarians and vegans.
15. Soybeans are filling and satisfying, making them a great addition to weight loss diets.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: Approximately 120 kcal
● Carbohydrates: 16 g
● Protein: 8 g
● Fat: 3 g
● Fiber: 4 g
Spinach and Garlic Khichdi
Experience the perfect harmony of flavors and nutrition with our Spinach and Garlic Khichdi recipe! This wholesome dish combines the goodness of spinach, known for its iron-rich properties, with the aromatic essence of garlic, creating a delightful treat for your mid-morning snack. With no extra fat or cream, it's a guilt-free indulgence that will leave you feeling satisfied and nourished. Get ready to elevate your snacking game with this flavorful and nutritious khichdi!
OUR SPINACH AND GARLIC KHICHDI RECIPE
Ingredients:
● 1/2 cup rice, washed and soaked for 30 minutes
● 1 cup spinach leaves, washed and finely chopped
● 4-5 garlic cloves, minced
● 1 green chili, finely chopped (optional)
● 1/2 teaspoon cumin seeds
● 1/2 teaspoon turmeric powder
● Salt to taste
● Water, as needed
● Fresh coriander leaves for garnish
PREPARATION:
1. Heat a little water in a pressure cooker or pot. Add cumin seeds and let them crackle.
2. Add minced garlic and chopped green chili (if using). Sauté until garlic turns golden brown and fragrant.
3. Add chopped spinach leaves to the cooker and sauté for 2-3 minutes until wilted.
4. Drain the soaked rice and add it to the cooker. Stir well to combine with the spinach and garlic mixture.
5. Add turmeric powder and salt to taste. Mix everything together.
6. Add enough water to cover the rice and spinach mixture. Stir well.
7. Close the pressure cooker lid and cook on medium heat for about 3-4 whistles, or until the rice is cooked through.
8. Once the pressure is released, open the lid carefully and check the consistency of the khichdi. If it's too thick, add a little more water and mix well.
9. Garnish with fresh coriander leaves and serve hot.
HEALTH FACTS ABOUT SPINACH AND GARLIC:
1. Spinach is rich in iron, supporting red blood cell production and preventing anemia.
2. Garlic has antibacterial and antiviral properties, boosting immune function and fighting infections.
3. Spinach is loaded with vitamins A, C, and K, promoting eye health and bone strength.
4. Garlic contains allicin, which has anti-inflammatory properties, reducing the risk of chronic diseases.
5. Spinach is low in calories and high in fiber, aiding in weight management and digestion.
6. Garlic helps regulate cholesterol levels, lowering the risk of heart disease.
7. Spinach is rich in antioxidants, protecting cells from damage caused by free radicals.
8. Garlic improves circulation and may lower blood pressure, promoting heart health.
9. Spinach is a good source of folate, essential for fetal development during pregnancy.
10. Garlic may improve insulin sensitivity, helping to regulate blood sugar levels.
11. Spinach supports healthy skin and hair due to its vitamin and mineral content.
12. Garlic has anti-cancer properties, inhibiting the growth of cancer cells.
13. Spinach is rich in potassium, aiding in muscle and nerve function.
14. Garlic boosts the production of glutathione, a powerful antioxidant in the body.
15. Spinach and garlic together provide a powerhouse of nutrients, supporting overall health and well-being.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 80 kcal
● Carbohydrates: 15 g
● Protein: 2 g
● Fat: 1 g
● Fiber: 2 g
Stir Fry Veggies
Elevate your mid-morning snacking game with our vibrant Stir Fry Veggies recipe! Bursting with colors, flavors, and wholesome goodness, this dish is a celebration of nature's bounty. With no added sugar, extra fat, or cream, it's a guilt-free indulgence that nourishes both body and soul. Get ready to tantalize your taste buds and fuel your day with the goodness of fresh, crunchy vegetables!
OUR STIR FRY VEGGIES RECIPE
Ingredients:
● 1 cup mixed vegetables (such as bell peppers, broccoli, carrots, snap peas, and mushrooms), sliced or diced
● 1 tablespoon olive oil or coconut oil
● 2 garlic cloves, minced
● 1 teaspoon grated ginger
● Soy sauce or tamari, to taste
● Salt and pepper, to taste
● Optional: chili flakes or sriracha for added spice
● Optional garnishes: sesame seeds, chopped green onions, cilantro
PREPARATION:
1. Heat the olive oil or coconut oil in a large skillet or wok over medium-high heat.
2. Add the minced garlic and grated ginger to the skillet and sauté for 1-2 minutes until fragrant.
3. Add the mixed vegetables to the skillet and stir-fry for 5-7 minutes, or until they are tender-crisp.
4. Drizzle soy sauce or tamari over the vegetables and toss to coat evenly. Season with salt, pepper, and chili flakes or sriracha, if using.
5. Continue to stir-fry for another 1-2 minutes until the vegetables are heated through and well-coated with the sauce.
6. Remove the skillet from the heat and transfer the stir-fried veggies to a serving dish.
7. Garnish with sesame seeds, chopped green onions, and cilantro, if desired.
8. Serve hot as a nutritious mid-morning snack or as a side dish with your favorite protein.
HEALTH FACTS ABOUT VEGGIES:
1. Vegetables are rich in vitamins A, C, and K, supporting immune function and bone health.
2. They are low in calories and high in fiber, aiding in weight management and digestive health.
3. Vegetables are packed with antioxidants, helping to combat oxidative stress and inflammation in the body.
4. They are a good source of potassium, supporting heart health and regulating blood pressure.
5. Vegetables contain phytonutrients, which have anti-inflammatory and anti-cancer properties.
6. They are hydrating and contribute to overall hydration levels in the body.
7. Vegetables are low in sodium, making them suitable for individuals with hypertension or high blood pressure.
8. They are versatile and can be enjoyed raw, steamed, roasted, or stir-fried.
9. Vegetables provide essential minerals such as magnesium, calcium, and iron, supporting overall health and well-being.
10. They are rich in folate, promoting fetal development during pregnancy.
11. Vegetables contain dietary fiber, which helps regulate blood sugar levels and promote satiety.
12. They are naturally low in fat and cholesterol, making them heart-healthy choices.
13. Vegetables contribute to healthy skin, hair, and nails due to their vitamin and mineral content.
14. They are rich in water content, helping to keep the body hydrated and maintain fluid balance.
15. Vegetables are delicious and add flavor, texture, and color to meals, enhancing their appeal and enjoyment.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 50 kcal
● Carbohydrates: 7 g
● Protein: 2 g
● Fat: 2 g
● Fiber: 2 g
Tomato Rice
Elevate your mid-morning snack game with our vibrant and flavorsome Tomato Rice! Bursting with the tangy goodness of tomatoes and aromatic spices, this dish is not only a delightful treat for your taste buds but also a nutritious option to keep you energized throughout the day. Whether you're craving a wholesome snack or a light meal, this Tomato Rice ticks all the boxes with its simplicity, taste, and health benefits. Get ready to indulge in a bowl of comfort that's as nutritious as it is delicious!
OUR TOMATO RICERECIPE
Ingredients:
● 1 cup rice, rinsed and soaked for 30 minutes
● 2 large tomatoes, finely chopped
● 1 onion, finely chopped
● 2 cloves garlic, minced
● 1 green chili, chopped (optional)
● 1 teaspoon cumin seeds
● 1 teaspoon mustard seeds
● 1/2 teaspoon turmeric powder
● 1 teaspoon coriander powder
● Salt to taste
● Fresh coriander leaves for garnish
● Water as needed
PREPARATION:
1. Heat a non-stick pan over medium heat and add cumin seeds and mustard seeds. Let them splutter.
2. Add chopped onions, garlic, and green chili (if using) to the pan. Sauté until onions turn translucent.
3. Add chopped tomatoes and cook until they turn soft and mushy.
4. Stir in turmeric powder and coriander powder. Mix well and cook for a minute.
5. Drain the soaked rice and add it to the pan. Stir to combine with the tomato mixture.
6. Add water (usually double the quantity of rice), season with salt, and bring to a boil.
7. Once boiling, reduce the heat to low, cover the pan, and let the rice simmer until cooked and all the water is absorbed.
8. Once the rice is cooked, fluff it up gently with a fork.
9. Garnish with fresh coriander leaves and serve hot.
HEALTH FACTS ABOUT TOMATO:
1. Tomatoes are rich in vitamin C, boosting immunity and promoting skin health.
2. They are low in calories, making them ideal for weight management.
3. Tomatoes are packed with antioxidants, protecting cells from damage.
4. They contain lycopene, which may reduce the risk of certain cancers.
5. Tomatoes are a good source of potassium, supporting heart health and blood pressure regulation.
6. They are hydrating, with high water content contributing to overall hydration.
7. Tomatoes are versatile and can be enjoyed raw in salads or cooked in various dishes.
8. They are rich in fiber, aiding in digestion and promoting gut health.
9. Tomatoes contain vitamin K, essential for bone health and blood clotting.
10. They are naturally sweet, adding flavor to dishes without the need for added sugars.
11. Tomatoes are rich in folate, important for cell division and DNA synthesis.
12. They contain vitamin A, supporting eye health and vision.
13. Tomatoes are cholesterol-free and low in saturated fat, contributing to heart health.
14. They are a good source of B vitamins, essential for energy metabolism.
15. Tomatoes are available year-round, making them a convenient and nutritious addition to meals.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: Approximately 87 kcal
● Carbohydrates: 18 g
● Protein: 2 g
● Fat: 0 g
● Fiber: 1 g
