Swasth-Health-Box
SWASTH HEALTH BOX
Hi I am SEJAL SHAH, pune based pediatric nutritionist. Recently I came across the very common question among the mummies “Tell me some good recipes as my child is fussy eater and does not eat all vegetables”. So here comes some good swasth health box easy quick & tasty recipes that keeps mom & child happy which gives good health & nutrition.
These are easy snacks will come in handy for breakfast or evening snacks, when you don’t have any batter or dough on hand. The quick-fix batter of semolina, curds and veggies requires no fermentation and can be cooked immediately. The best part is that these super tasty Mini Rava Vegetable Pancakes also look very attractive when made using a mini uttapa pan, so kids will be eager to bite into them.
Mini Rava Vegetable Pancakes
Preparation Time: 10 mins Cooking Time: 15 mins Total Time: 25 mins Makes 14 mini pancakes (14 mini pancake)
INGREDIENTS
1/2 cup semolina (rava)
3 tbsp curd (dahi)
2 1/2 tbsp finely chopped onions
2 1/2 tbsp finely chopped capsicum
3 tbsp finely chopped coriander (dhaniya)
2 1/2 tbsp grated carrot
1/2 tsp green chilles paste
2 pinches sugar
salt and freshly grounded black pepper (kalimirch)to taste
Oil for greasing and cooking
FOR SERVING : Green Chutney
Method:
1. Combine all the ingredients in a deep bowl along with approx. ¾ cup of water and mix well.
2. Heat a mini uttapa pan and grease it lightly using little oil.
3. Pour a spoonful of the batter in each uttapa mould to make a 75 mm. (3") diameter round.
4. Cook them on a medium flame, using little oil, till they turn golden brown in colour from both the sides.
5. Repeat with the remaining batter to make 7 more mini pancakes.
6. Serve immediately with green chutney.
Parathas are always a great food to serve to kids, because you can stuff them with all the nice veggies, dals, paneer or whatever you wish your kids would eat! The combination of carrot and spinach suggested for this whole wheat Paushtic Paratha is not only wholesome but also tasty and colourful, so your kids are surely love it. Make sure you add curds while making the dough as it helps keep the parathas soft. Also serve with a bowlful of curd to enrich these folic acid and vitamin A rich parathas with protein and calcium too.
Satvik Parathas
Preparation Time: 10 mins Cooking Time: 25 mins Total Time: 35 mins Makes 15 parathas.
Ingredients
1 cup finely chopped spinach
1/4 cup grated carrots
1 1/2 cups whole wheat flour (gehun ka atta )
1/4 cup besam (Bengal gram flour)
4 tbsp curds
2 tsp green chillies paste
1 tsp oil
salt to taste
whole wheat flour (gehun ka atta )for rolling
3 3/4 tsp oil for cooking
For Serving
fresh curd
Method:
1. Combine all the ingredients in a bowl and knead into a semi-soft dough using enough water.
2. Divide the dough into 15 equal portions.
3. Roll out each portion into a 100 mm. (4”) diameter thick circle using a little wheat flour for rolling.
4. Fold into half to make a semi-circle and again fold into half to make a 100 mm. (4”) length triangular paratha.
5. Heat a non-stick tava (griddle) and cook it, using ¼ tsp of oil, till brown spots appear on both the sides.
6. Repeat steps 3 to 5 to make 14 more parathas.
7. Serve hot with fresh curds.
Protein Cup Cakes, Protein Rich Recipe.
Now come’s my favorite recipe and protein most important for growing kids.
Preparation Time: 15 mins Fermenting time: 8 hours Cooking Time: 20 mins Baking Time: 25 minutes Baking Temperature: 200°C (400°F) Total Time: 9 hours Makes 8 cup cakes
Ingredients
For The Batter
1/2 cup rice (chawal) , soaked and drained
1/4 cup toovar (arhar) dal , soaked and drained
1 tbsp urad dal (split black lentils) , soaked and drained
1 tbsp green moong dal (split green gram) , soaked and drained
1 tbsp chana dal (split bengal gram) , soaked and drained
1 tbsp whole wheat (gehun) , optional
1/4 cup sour curds (khatta dahi)
3/4 cup grated bottle gourd (doodhi / lauki)
1 tsp oil
2 tsp lemon juice
a pinch of baking soda
1 1/2 tsp sugar
1/4 tsp chilli powder
1/4 tsp turmeric powder (haldi)
1 tsp ginger-green chilli paste
salt to taste
Other Ingredients
2 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
1/2 tsp sesame seeds (til)
1/2 tsp carom seeds (ajwain)
1/4 tsp asafoetida (hing)
1/2 tsp oil for greasing
Method
For the batter
Combine the rice and dals and blend in a mixer till smooth.
Add the curds and mix well. Cover and keep aside to ferment overnight.
Next day, add the bottle gourd, oil, lemon juice, baking soda, sugar, chilli powder, turmeric powder, ginger-green chilli paste and salt and mix well. Keep aside.
How to proceed
Heat the oil in a non-stick kadhai and add the mustard seeds.
When the seeds crackle, add the sesame seeds, carom seeds and asafoetida and sauté on a medium flame for a few seconds, while stirring continuously. Pour over the batter and mix well.
Pour equal amount of batter into 8 greased moulds or cups and bake in pre-heated oven at 200ºc (400ºf) for 20 minutes or till they turn brown in colour. Cool slightly, unmould and serve immediately.
So let’s add variety to tiffin which is packed with nutrition micro nutrients & best for overall development.
By:
Sejal Shah ( About Her)
Expert Nutritionist
www.swasthlife.com
Her Other Blogs :
Health and Wellness is becoming a key focal point for consumers, who are increasingly turning to functional foods to improve nutrition and meet dietary needs.
And as we all know, there’s much room for improvement when it comes to the health and nutrition of the global population. In the India, obesity is considered an epidemic, heart disease is the leading cause of death for both men and women. Many people fall alarmingly short of the suggested intakes of nutrients critical for good health like Vitamin B12 & Vitamin D.
Did you know certain foods or food components provide good health wellness. These foods, also known as “functional foods,” are thought to provide benefits beyond basic nutrition and may play a role in reducing or minimizing the risk of certain diseases and other health condition.
While I visited for regular checkup of my entire family, I came across a report were I got to know majority of them are deficit in Vitamin D3 & Vitamin B12.
Also another problem like every women faces very commonly known is anemia was reflected in my report. If I being nutritionist can have deficiencies many females/males out there might be having deficiencies and until it is alarming enough we don’t go for regular test.
Hence, Here is Some knowledge sharing which become most important for staying away from Micro-nutrient deficiencies in our lives.
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