Sprouts Pancake

Ingridents

  • Gram flour (Besan) - 30 Gms
  • Carom seeds (ajwain) - ¼ tsp
  • Red chilli powder - pinch of chillie powder
  • Oil - ½ tsp.
  • Salt to taste
  • Bean sprouts boiled - 10 Gms
  • Red capsicum - 10 Gms
  • Yellow capsicum - 10 Gms
  • Green capsicum - 10 Gms
  • Tomato - 2 tsp.
  • Green chilies - 1 no.
  • Fresh coriander leaves chopped - 1 tbsp.
  • Cumin seeds - ½ tsp.

Methods

  • Place the gram flour in a bowl.
  • Add salt, carom seeds and red chilli powder.
  • Add water, little by little, and whisk to make a smooth Dosa like batter.
  • Chop the red, yellow and green capsicums. Remove the seeds and chop the tomato.
  • Chop the green chilies and coriander leaves.
  • Heat 1 tbsp. oil in a nonstick pan and add cumin seeds.
  • When the seeds begin to change color, add all the three capsicums, green chilies, tomato and toss.
  • Add bean sprouts, salt and coriander leaves and mix well.
  • Heat a Dosa tawa and put a little oil on it.
  • Pour a little batter and spread into a round pancake.
  • Drizzle a little oil all around and cook till the underside is lightly browned.
  • Spread a little of the filling over the pancake and switch off the heat.

Soya Poha

Ingredients

  • Soya granules-1 cup
  • Oil-2 tsp
  • Mustard seeds ( rai / sarson)- 1 tsp
  • Curry leaves (kadipatta)- 8 to 10
  • Asafoetida (hing)- 1/4 tsp
  • Sliced onions-1/2 cup
  • Finely chopped green chillies-1/2 tsp
  • Turmeric powder (haldi)- 1/4 tsp
  • Boiled green peas-2 tbsp
  • Boiled peanuts-1 tbsp
  • Lemon juice-1 tbsp
  • Salt to taste

For The Garnish

  • Chopped coriander (dhania)- 2 tbsp
  • Pomegranate – 1 cup

Method

  1. Soak the soya granules in 2 cups of warm water for 15 minutes. Squeeze thoroughly and keep aside.
  2. Heat the oil in a non-stick kadhai and add the mustard seeds.
  3. When the seeds crackle, add the curry leaves and asafoetida and sauté on a medium flame for a few seconds.
  4. Add the onions and green chillies and sauté on a medium flame for another 3 to 4 minutes or till the onions turn translucent.
  5. Add the turmeric powder, green peas, peanuts, soya granules, lemon juice and salt, toss gently and cook on a medium flame for 2 to 3 minutes, stirring once in between. Serve hot with garnished with coriander.

An appetizing alternative to the traditional version, soya poha is rich in proteins, iron and zinc. Peas and peanuts make an appetizing addition to this ideal breakfast when you want to lose weight the healthy way.

Ragi Uttapam

Ingredients

  • Ragi Flour - 1 tbsp
  • Rice (raw) - 1 tbsp
  • Urad dal (raw) - 1 tbsp
  • Carrot - 10g
  • Green Chilles - 1
  • Cumin Seeds - 1/4th tsp
  • Cilantro - 1 tsp
  • Salt - to taste 
  • Oil - 1/2 tsp

Methods

  1. Mix together ragi flour, idli batter (rice+urad dal) and salt into smooth batter adding minimum amount of water.
  2. Let the batter sit for around 15 minutes. Peel, remove ends, wash and grate the carrot.
  3. Remove stems, wash and finely chop the green chilly. 
  4. Wash, separate leaves and finely chop the cilantro. 
  5. Heat a pan on medium - low heat, pour a ladle full of batter onto the pan. Layer the roti with grated carrot, cilantro and cumin seeds. 
  6. Cook covered on low flame till ragi flour uttapam is roasted on bottom side. 
  7. Uncover, pour quarter tsp of oil and turn over the ragi uttapam on other side. 
  8. Cook again on low flame for a minute and remove from heat. 
  9. Serve ragi flour uttapam with your choice of raita.

Oats Idli

Ingredients

  • Oats-1 cup
  • Wheat rawa-½ cup
  • Curd (low fat) - ½ cup
  • Veg –peas, carrot (chopped), and coriander chopped
  • 2 Green chillies,
  • ½ inch ginger chopped
  • ½ lemon’s juice
  • Water as required to make batter-½ cup or more

 

Method

To temper:-

1 tsp oil, mustard seeds, urad dal, chana dal, curry leaves

 

  • Dry roast oats for 3-4 mins, cool it down and crush it to powder.
  • Mix it with wheat rawa, curd and other ingredients, keep for 1 hr, and then steam it.
  • Serve with green chutney.

Multi Grain Flour Dosa

Ingredients

  • Bajra flour – 10g 
  • Jowar flour -10g 
  • Ragi flour – 10g 
  • Whole wheat flour – 10g 
  • Urad dal - 10g 
  • Fenugreek seeds – ¼ Teaspoon 
  • Oil - 1/2 tsp 
  • Salt to taste

Method

  1. Combine the urad dal and fenugreek seeds in a deep bowl and soak it for 2 hours in enough water. Drain well and blend in a mixer till smooth using water. 
  2. Transfer the mixture into a deep bowl; add the bajra flour, jowar flour, nachni flour, whole Wheat flour, salt and water, mix very well using a whisk. 
  3. Cover with a lid and keep aside to ferment overnight. 
  4. Next day, mix very well again. Heat a non-stick tava pour the batter on it and make dosa. Serve with green chutney.

           Note: You can add sprouts and veggies too

Jowar Upma

INGREDIENTS

  • Jowar (white millet) flour-1 cup
  • Oil-2 tsp
  • Mustard seeds ( rai / sarson)- 1 tsp
  • Urad dal (split black lentils)- 1 tsp
  • Asafoetida (hing)- 1/4 tsp
  • 5 to 6 curry leaves (kadi patta)
  • Finely chopped onions-1/2 cup
  • Semolina (rava)- 1/2 cup
  • Boiled green peas-1/2 cup
  • Green chilli paste-2 tsp
  • Finely chopped coriander (dhania)
  • Salt to taste
  • Lemon juice-1 1/2 tbsp

 

Method

  • Heat the oil in a deep non-stick pan, add the mustard seeds and urad dal.
  • When the mustard seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds.
  • Add the onions and sauté on a medium flame for 1 minute.
  • Add the semolina and sauté on a medium flame for another 2 minutes.
  • Add the jowar flour and sauté on a medium flame for 2 more minutes.
  • Add the green peas, green chilli paste, coriander and salt and mix well.
  • Add 3 cups of hot water mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
  • Add the lemon juice and mix well.
  • Serve immediately

Green Moong Dosa with Flaxseeds

Ingredient

To Soak & grind:

Green Moong Dal- 1 tbsp.

Raw Rice – 2 tbsp.

To grind to paste:

Flaxseed- 2 tsp

Green chilli – 1

Onions – 1 medium

Garlic – 2 pods

Ginger – 1 tsp

Coriander/ mint leaves – 1 tbsp.

Salt - to taste

METHOD

  • Wash several times and soak the green moong and rice together in warm water for at least an hour.
  • Drain and save the excess water, using a wet grinder/ mixer grind until a smooth batter forms by adding the saved water little by litter the consistency can be medium thick to that of Dosa batter.
  • Collect batter in a vessel and grind the ingredients under to grind - green chilli, garlic, ginger, coriander/ mint leaves to a smooth paste with little water.
  • Mix the paste to the batter, salt and add more water to form a Dosa batter consistency.
  • Let it sit for at-least an hour for the flavour to mingle.
  • Now to prepare Dosa heat a non - stick pan and once it is hot, take scoop of batter using a ladle and form a Dosa in circular motions. Drizzle oil and flip side after 1-2 minutes and cook on the other side too.
  • Once ready, serve hot with sambar or mint chutney.

Chai Seeds With Fruit & Nuts

Ingredients

  • Milk- 150 ml
  • Chia seeds- 2 tsp. 
  • Fresh fruits chopped- 1 cup
  • Muesli- 15 gm 
  • Honey- 1 tsp.
  • NUTS ½ CUP

Method

  1. For the chia bowl, pour the glass of milk into a jar or bowl and stir in the chia seeds. 
  2. Let sit in the refrigerator for at least an hour, and up to overnight. 
  3. Give it a stir or shake every once in a while during the first hour to insure that the seeds don't sink to the bottom. 
  4. Stir well and transfer the pudding to a clean bowl. Top with the fruits ,muesli , nuts and a drizzle of honey,.

NOTE: You can add fruits and seeds of your choice

Bruchettes with Tomato & Basil

Ingredient

Wheat bread- 5 slices
Olive oil-2 tsp
2 Cloves of garlic (lehsun), finely chopped
For the topping (approx. makes 1 cup)
5 Medium sized tomatoes
Chopped fresh basil leaves-1 tbsp
Dried oregano-1 tsp
Salt and freshly ground black pepper (kalimirch) powder to taste

For the topping

  1. Cut each tomato into half lengthwise and gently remove all the seeds and pulp.
  2. Finely chop the tomatoes, add in all the other ingredients and mix well.
  3. Keep aside for at least 10 to 15 minutes.
  4. Drain out the excess liquid. Keep aside.

Method

  1. Brush some olive oil and garlic onto each bread slice, cut them diagonally into two and bake in a pre-heated oven at 180°C (360°F) for 3 to 4 minutes till they are lightly toasted.
  2. Top each toasted piece with 1½ tablespoons of the topping cut into two equal pieces and serve immediately.

NOTE: YOU CAN MAKE IT ON NON STICK PAN ALSO

Apple Cinnamon Oatmeal

Ingredients:

 

  • Water-1 cup
  • Apple Juice -¼ cup
  • Apple (cored and chopped) -1
  • Rolled Oats -2/3 cup
  • Cinnamon (ground-1 tsp
  • Milk-1 cup

Method

  • Boil water, along with apple juice and apples in a saucepan over high heat.
  • Bring to a boil and add rolled oats and cinnamon.
  • Mix well and reduce the heat to low.
  • Simmer for about 3 minutes, until mixture thickens.
  • Transfer into serving bowls and pour milk equally into each bowl or serve as shown in picture.
  • Serve warm.

Note: You can add nuts to garnish