healthy recipes for school tiffin · founder, health optima,freelance clinical dietician content...
TRANSCRIPT
Just for HeartsYour Trusted Wellness Partner
TM
Volume: 2, Issue:3
JULY-AUG 2019
RECIPE BOOKLET
HealThyBe Better You!HealThy
Healthy Recipes For School Tiffin
Just for HeartsYour Trusted Wellness Partner
TM
Index
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Sr. No. Topics Author P.NO
A to Z of Healthy Tiffin
Falafel
Healthy Green Square
Jowar Katli
Sattu Laddu
Green Peas Potato And Paneer Cutlet
Akhrot Choco Tarts
Cheesy Corn Grilled Sandwich
Seviayan Pulao
Rava Toast
Soya Chunks Cutlet
Masala Idli
Moong Dal Dosa
Mueslinut Chocobite
Plum Phudina Mojito
Dates Almond Ladoo
Carrots And Oats Energy Balls
Chickpeas Fritter
Channa Dal Katli
Potato Pomegranate Salad
Bottle Gourd Dhokla
Oats Dosa
Bread Roll
Kachori Paratha
Beetroot Parantha With Curd Mint Dip
Masoor Dal Pulao
Cauliflower Greens Paratha
Popeye Rice With Red Ridinghood Raita
Stuffed Spinach Paratha
Masala Bhindi Wrap With Curd Dip
Kokum Rice
Little Millet (Sama Rice) And Sago Uttapam
Healthy homemade pizza
Stuffed Sprout Paratha
SHORT BREAK RECIPES
LONG BREAK RECIPES
Dt. Sapna Kamdar
Dt. Megha Mukhija
Dt. Suvarna S. Nitnawre
Dt. Trupti Chawre
Dt. Munazzah Qazi
Dt. Faimida Khatri
Dt. Faimida Khatri
Dt. Faimida Khatri
Dt. Prachi Goel- Aggarwal
Dt. Prachi Goel- Aggarwal
Dt. Prachi Goel- Aggarwal
Dt. Prachi Goel- Aggarwal
Dr. Shruti Joshi
Dt. Sapna Kamdar
Dt. Sapna Kamdar
Dr. Vijeta Goyal
Dt. Fagun Gandhi
Dt. Fagun Gandhi
Dt. Bhawna Behl Dang
Dt. Bhawna Behl Dang
Dr. Rucha Waghmare (Mude)
Dr. Monal Parihar
Dr. Monal Parihar
Dt. Gitanjali Borse
Dt. Bhawna Behl Dang
Dr. Vijeta Goyal
Dt. Sapna Kamdar
Dt. Sapna Kamdar
Dt. Prachi Goel- Aggarwal
Dt. Prachi Goel- Aggarwal
Dt. Trupti Chawre
Dt. Munazzah Qazi
Dt. Megha Mukhija
Dt. Suvarna Nitnawre
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Page- 3
HealThyBe Better You!
A to Z of Tiffin
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void readymade/packaged foods
e Creative with shapes & sizes
ontrol por tion size
ecide the weekly menu
ducate and encourage to share tiffin with friends
reshly cooked food
rind, grate or puree veggies
asslefree packing, avoid gravies & curries
nnovate & include 5 food groups
ot down their likes & preferences
eep it simple & healthy
earn the ar t of balancing healthy vs junk
ummy ka magic works
trition is the key
pt for homemade
rePreparation is must
uietly do the tricks
epeat but not often
teel tiffins & bottles over plastic
ummy friendly foods
nderstand their nutrient needs
ariations to regular foods
ater & other fluids
cess of anything is bad
ummy yet healthy
ip it up with lots of love
A to Z of Healthy Tiffin
Dt. SAPNA KAMDARM.Sc (Nutrition & Dietetics)
UGC NET SET qualified lecturer
Founder, Health Optima,Freelance Clinical Dietician
Content writer and Food Blogger, Mumbai
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Page-4
SHORT BREAK RECIPES
• Boiled Chickpeas / White Chana - 1 cup
• Finely chopped garlic cloves - 2
• Finely chopped onion - 1 medium
• Chopped fresh Coriander leaves - 2-3 tbsp
• Ground cumin - 3/4 tsp
• Ground coriander, black pepper,
baking soda - ½ tsp each
• Red pepper - ¼ tsp
• Vegetable oil (for frying)
• Salt - 1 teaspoon
1) FALAFEL
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Nutritional Benefits:
Chickpeas(White chana) are good source of proteins and fibre making it perfect for short break option.
The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas
all contribute to building and maintaining bone structure and strength. Iron and Protein also helps to
improve Haemoglobin levels which are poor in school going kids.
FALAFEL
Serves: 6
Preparation:
1. Boil chickpeas/ white chana.
2. Purée chickpeas in a food processor until as smooth as possible and add all remaining ingredients
except oil.
3. Shape it in the form of cutlet.
4. Fry / Bake them until golden brown, 2 to 3 minutes, and transfer to paper towels to drain.
Ingredients:
RECIPE CORNER
FALAFEL
Dt. Megha MukhijaB.Sc. PGDDPHN, CNCC
Chief Dietician and Founder, Health Mania
Former diet counselor at Ministry of Health and Family Welfare
www.mmhealthmania.in
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Page- 5
SHORT BREAK RECIPES
• Rice Flour – 3 Tbsp (50 Gm)
• Green Gram Dal Flour – 4 Tsp (20Gm)
• Raagi Flour - 4 Tsp (20Gm)
• Spinach – 1 Katori (20Gm)
• Curds – 2 Tsp (10 G)
• Oil – 1 Tsp (10 G)
• Jeera Powder, Black Pepper, Mustard, Hing,
Salt, And Sugar - To Taste
2) HEALTHY GREEN SQUARE
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Nutritional Benefits
Green Square Is A Healthy Option For Short Break Tiffin. It Is Rich In Proteins, Fibres, Iron, Calcium And
Probiotics. It Is Easy To Digest And Healthy For Gut.
Healthy Green Square
Serves: 2
Preparation:
1. Wash Spinach Properly And Blanch It For 2 To 3 Minutes. Then Grind It To Make Fine Puree.
2. Mix All The Flours. Add In It A Pinch Of Jeera Powder, Black Pepper, Salt And Sugar To Taste.
3. Add In Spinach Puree And Curd. Mix Thoroughly.
4. Take A Round Shaped Or Square Shaped Pan. Greese It With Ghee And Pour All Mixture In It.
5. Steam It For 15 To 20 Minutes.
6. When It Cools Then Cut In Square Shaped Pieces. Give Mustard Hing Tadka (Optional). Serve With
Green Chutney.
Ingredients:
RECIPE CORNERDt. Suvarna NitnawreB. Sc. Home Science, Pg Diploma In Advanced Dietetics
Certified Diabetes Educator
Certified Neutrogenomics Counseller
Certified Food Safety Supervisor
Executive Committee Member (Ida Nagpur Chapter)
HEALTHY GREEN SQUARE
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Page- 6
SHORT BREAK RECIPES
• Jowar flour - 1/2 katori
• Gram flour:- 1 tsp
• Buttermilk made from 1/2 katori curds
• Oil: 1/2tsp
• Cumin seeds, mustard seeds: 1 tsp each
• Turmeric : 1/2 tsp
• Salt, red chilli powder : To taste
• Fresh coriander leaves : For garnishing
• Grated coconut / Paneer: For garnishing
3) JOWAR KATLI
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Nutritional Benefits
Jowar katli is a healthy, tasty, and tempting tiffin recipe for short break tiffin. It is easy and takes very little
time for cooking. Its sour taste is loved by kids. It is a gluten free recipe, easily digestible and provides
good combination of carbohydrates and proteins.
JOWAR KATLI
Serves: 1
Preparation:
1. Grease alumin thali (plate) with oil and keep it aside.
2. Mix jowar floor, gram flour, salt, turmeric and red chilli powder. Add buttermilk slowly and mix well to make batter. Avoid lumps.
2. Heat the oil in non-stick pan. add cumin seeds and mustard seeds, allow them to splitter.
4. Now pour the batter in non-stick pan and stir with spatula continuously on low flame so batter does not stick to the bottom and it won’t from any lumps.
5. Cook it till it gets thick, it might take approximately 5-10 minutes.
(The perfectly cooked batter has to be thick not falling consistency)
6. Now, spread the thick batter on plate wait 10 min and cut in Rhombus shape.
7. Garnish it with chopped coriander, grated coconut or paneer.
8. Serve it with green chutney or tomato chutney.
Ingredients:
RECIPE CORNER Dt. Trupti ChawreM.Sc (Food Science and Nutrition)
Diet Counselor and Diabetic Educator Nagpur
dieticiantrupti@gmail com
JOWAR KATLI
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Page- 7
SHORT BREAK RECIPES
• Sattu (Roasted Horse Gram/Chana Powder) – 3 Tbsp
• Almonds (Roasted) - 4-5 Pieces
• Walnuts (Roasted) – 2 Pieces
• Garden Cress Seed (Aliv) – 1 Tsp
• De Seeded Fresh Med. Size Date- 4-5 Pieces
• Ghee – 1 Tsp
• Elaichi Powder- 1/4Th Tsp
4) SATTU LADDOO
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Nutritional Benefits:
These Sattu Protein Balls Or Laddoos Are Very Healthy, Sugar Free, Gluten Free And Absolutely Zero
Additives Added. It Is A Protein And Iron Rich Receipe. Sattu Is A Good Source Of Protein For
Vegeterians. Garden Cress Seed Is An Excellent Source Of Iron. Almonds And Walnuts Provide Protein,
The Much Essential Fats And Omega 3 Fatty Acids. Ideal As A Pre Sport Snack For Short Break.
Sattu laddu
Serves: 1 (2 Medium Laddoos)
Preparation:
1. Roast Sattu In Ghee.
2. When It Turns A Little Golden Add Mashed Deseeded Dates, Mix Well And Cover The Vessel.
3. Add Elaichi Powder, Garden Cress Seeds And Roasted Nuts At This Stage.
4. Once A Little Cooler, Make Laddoos. If Binding Gets Difficult, Add Little More Ghee But Make Sure
The Sattu Mix Is Not Completely Cooled Down As You Won’T Be Able To Make Proper Laddoo
Shapes.
5. You Can Store These For 15 Days By Storing In Air Tight Jars.
Ingredients:
RECIPE CORNER
SATTU LADDOO
Dt. Munazzah QaziB.H.Sc., P.G, R.D, C.D.E.
Consultant Sports Nutritionist And A Clinical Dietitian
Niron Hospital , Santa Cruz, Has Private Set Up At Andheri West.
Health And Wellness Speaker
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Page- 8
SHORT BREAK RECIPES
For The Green Peas Mixture
• Boiled Green Peas, Lightly Mashed - 1 ½ Cups
• Finely Chopped Green Chillies - 1 Tbsp
• Baking Soda - 2 Pinches
• Lemon Juice - 2 Tsp
• Oil - 1 ½ Tsp
• Salt To Taste
5) GREEN PEAS POTATO AND PANEER CUTLET
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Green Peas Potato and Paneer Cutlet
Serves: 6 (12 Pieces
Ingredients:
RECIPE CORNER
For The Potato Mixture
• Boiled Peeled And Mashed Potatoes - 1 ¼ Cups
• Finely Chopped Green Chillies - 1 Tbsp
• Turmeric Powder (Haldi)- ½ Tsp
• Oil - 2 Tsp
• Salt To Taste
For The Paneer Mixture
• Grated Paneer - ½ Cup
• Finely Chopped Green Chillies - ¼ Tsp
• Cornflour - 1 Tsp
• Salt To Taste
For Cooking The Green Peas , Potato And Paneer Cutlet
• 1 Cup Plain Flour (Maida) Dissolved In 1 1/2 Cups Of Water
• Bread Crumbs For Rolling
• Oil For Deep-Frying
GREEN PEAS POTATO
AND PANEER CUTLET
Dt. Faimida Khatri B.Sc. (Applied Nutrition), Pg-Clinical Nutrition
Clinical Dietician, Research Associate
Certified Sports Nutritionist
Certified Diabetes Educator (Ndep)
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Page- 9
SHORT BREAK RECIPES
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Nutritional Benefits
This Is A Fancy Dish, Can Be Given Sometimes In Short Break Tiffin. Better Option For Vada Pav,
Samosa Or Kachori. It Contains Proteins And It Is Energy Dense.
Preparation: Continued....
1. For The Green Peas Mixture:
2. For The Potato Mixture:
3. For The Paneer Mixture:
4. Cutlets:
Heat The Oil In A Non Stick Pan, Add The Green Chillies And SautÉ On
A Medium Flame For A Few Seconds. Add The Green Peas, Soda-Bi-Carb, Lemon Juice, Sugar And
Salt And Cook On A Medium Flame For 2 To 3 Minutes, While Stirring Occasionally. Remove From The
Flame And Keep Aside To Cool Completely.
Combine The Potatoes, Green Chillies, Turmeric Powder, Sugar And Salt In A
Bowl And Mix Well. Heat The Oil In A Broad Non-Stick Pan, Add The Potato Mixture And Cook On A
Medium Flame For 1 Minute, While Stirring Continuously. Keep Aside To Cool Slightly.
Combine All The Ingredients In A Bowl, Mix Well And Keep Aside.
• Combine The Green Pea Mixture, Potato Mixture And Paneer Mixture In A Bowl And Mix Well.
• Divide The Mixture Into 12 Equal Portions And Shape Each Portion Into Thick Round Cutlet.
• Dip Each Cutlet In The Plain Flour-Water Mixture And Roll In The Bread Crumbs Till It Is Evenly Coated
From All The Sides.
• Heat The Oil In A Kadhai And Deep-Fry Cutlets, 2 To 3 At A Time, Till They Turn Golden Brown In
Colour From Both The Sides. Drain On Absorbent Paper.
• Serve The With Chutney Or Tomato Ketchup.
RECIPE CORNERDt. Faimida Khatri B.Sc. (Applied Nutrition), Pg-Clinical Nutrition
Clinical Dietician, Research Associate
Certified Sports Nutritionist
Certified Diabetes Educator (Ndep)
Green Peas Potato and Paneer Cutlet
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Page- 10
SHORT BREAK RECIPES
For The Walnut Base
• Coarsely Powdered Walnuts - ½ Cup
• Coarsely Powdered Cashew Nuts - ¼ Cup
• Sugar - ¼ Cup (50 Grams)
• Oil To Grease
6) AKHROT CHOCO TARTS
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Nutritional BenefitsThis Is A Healthier Alternative To Chocolates Or Cadburys. It Provides Instant Energy, Ideal To Have
Before Sports / Pt Period. This Can Be Offered Occasionally And Care Should Be Taken To Clean Teeth
Thoroughly After Eating These Tarts.
Serves: 5 (10 Pieces)
Preparation:
1. Dissolve The Sugar In 4 To 5 Tablespoons Of Water And Simmer To Get Syrup Of 1 String Consistency.
2. Add The Walnuts And Cashewnuts Powder And Mix Well. Heat Over A Slow Flame And Stir Till It Leaves
The Sides Of The Pan.
3. Remove From The Fire, Transfer To Another Plate And Cool Completely.
4. Divide The Mixture In 10 Equal Portions. Press Each Portion Into 1" Diameter Greased Tart Moulds.
5. Unmould The Tarts And Keep Aside.
6. Heat The Cream In A Pan And Bring It To A Boil. Add The Chocolate And Mix Well To Get A Smooth Sauce,
Making Sure That No Lumps Remain.
7. Cool Completely. Pour Into A Piping Bag Fitted With A Star Nozzle And Keep Aside.
8. Pipe A Swirl Of The Topping Into Each Walnut Tart, Using A Piping Bag. Garnish With The Walnut Pieces.
9. Tip: If You Do Not Want To Make Tarts, You Can Also Roll The Mixture Into A Square And Cut Small Pieces
Of The Barfi.
Ingredients:
RECIPE CORNER
For The Chocolate Topping
• Grated Dark Chocolate - ½ Cup
• Fresh Cream - ¼ Cup
• For The Garnish: 5 Walnuts, Cut Into Halves AKHROT CHOCO TARTS
Dt. Faimida Khatri B.Sc. (Applied Nutrition), Pg-Clinical Nutrition
Clinical Dietician, Research Associate
Certified Sports Nutritionist
Certified Diabetes Educator (Ndep)
Akhrot Choco Tarts
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Page- 11
SHORT BREAK RECIPES
• Grated Cheese - 1/4 Cup (3 Tbsp)
• Coarsely Crushed Sweet Corn -1/2 Cup
• Whole Wheat Bread Slices - 6
• Butter - 1 Tbsp
• Chopped Onions, Coloured Capsicum, Tomatoes - 1/4 Cup Each
• 1 Tsp Chopped Green Chillies
• 1/4 Tsp Mustard (Rai / Sarson) Powder
• Salt To Taste
7) CHEESY CORN GRILLED SANDWICH
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Nutritional Benefits
This Can Be An Option For Breakfast Or For Short Tiffin. It Is Rich In Fibers, Energy Dense, Filling And
Liked By Kids.
Cheesy Corn Grilled Sandwich
Serves: 3
Preparation:
1. Heat The Butter In A Broad Non-Stick Pan, Add Chopped Onion, Coloured Capsicum And Green Chillies.
Sauté On A Medium Flame For 1 To 2 Minutes.
2. Add Sweet Corn, Tomato, Cheese, Salt And Mustard Powder, Mix Well And Cook On A Medium Flame For 1 To 2
Minutes While Stirring Occasionally.
3. Divide The Mixture Into 3 Equal Portions And Keep Aside.
4. Apply 1 Tsp Of Butter On Each Bread Slice And Keep Aside.
5. Place A Bread Slice In A Pre¬Heated Sandwich Griller With The Buttered Side Facing Downwards.
6. Spread A Portion Of The Corn Mixture And Sprinkle 1 Tbsp Of Cheese Evenly Over It.
7. Sandwich It With Another Bread Slice With The Buttered Side Facing Upwards.
8. Grill The Sandwich For 5 To 7 Minutes Or Till It Turns Crispy And Brown From Both The Sides.
9. Make Total 3 Sandwiches. Cut Each Sandwich Diagonally Into 2 Equal Pieces And Serve.
Ingredients:
RECIPE CORNERDt. Faimida Khatri B.Sc. (Applied Nutrition), Pg-Clinical Nutrition
Clinical Dietician, Research Associate
Certified Sports Nutritionist
Certified Diabetes Educator (Ndep)
CHEESY CORN GRILLED SANDWICH
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Page- 12
SHORT BREAK RECIPES
• Vermicelli (sevaiyan) 1 cup
• Green peas, grated carrot, chopped onion – ¼ cup each
• Garam masala and chilli powder - ½ tsp each
• Haldi - ¼ tsp, Jeera- 1 tsp
• Oil - 1 tsp, Ghee - 1 ½ tsp
• Cardamom, Clove – 1 each
• Cinnamon - 1 small stick
• Lemon juice - 1 tsp
• Salt to taste
8) SEVAIYAN PULAO
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Nutritional Benefits: The exciting noodle- like appearance of vermicelli really works well making it a hot
favourite dish of kids. Kids love to play around with the long, slippery strands of the semolina vermicelli, while moms are content that a lot of veggies are also going in with it. It is easy and quick to make on busy mornings, and stay fresh in the tiffin box for at least 5 hours. Assorted veggies, apt spices and garam masala too make the SEVAIYAN PULAO not only visually appealing but a real treat to the taste buds too.
Seviayan Pulao
Serves: 2
Preparation:
1. Heat the oil in a deep non stick kadhai, add the vermicelli into it and saute on medium flame for 5 minutes or till light brown in color. Remove and keep aside.
2. Heat the ghee in a same non stick kadhai and add jeera, cinnamom, cardamom and clove and saute it for a few seconds.
3. Add chopped onions and saute it when it becomes transparent, then add carrot and green peas and saute it on a medium flame for another few minutes.
4. Add chili powder, turmeric powder, garam masala and salt and saute it for 30 more seconds.
5. Add 1 cup of water, mix well and cook on a medium flame for 3 minutes, while stirring occasion-ally.
6. Add the vermicelli and mix well, cover it with a lid and cook on a medium flame for 5 to 6 minutes, while stirring occasionally.
7. Add the lemon juice and mix well
8. Discard the clove, cinnamom, cardamon from the Sevaiyan Pulao. Allow it to cool completely and pack in an air tight tiffin box.
Ingredients:
RECIPE CORNERDt. Prachi Goel - AggarwalDiet Expert, Freelancer
M.sc. (Nutrition & Dietitics)
3.5 yrs experience
SEVAIYAN PULAO
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Page- 13
SHORT BREAK RECIPES
• Whole wheat bread slices - 4
• Semolina (rava) - ¼ cup
• Finely chopped onions, capsicum, tomatoes – 2 tbsp each
• Finely chopped coriander - 1 tbsp
• Curd - 2 tbsp
• Chilli powder - ¼ tsp
• Salt to taste
• Oil for greasing and cooking
9) RAVA TOAST
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Nutritional Benefits: Semolina lends a nice grainy texture to a dish, and when toasted it gives out a rich flavor. A dash of curd lends a bit
of tang to the recipe and helps roasting, while a sprinkling of chilli powder adds some spice to the tiffin treat. It stays
good in the tiffin box for 4 hours. It is a calorie dense recipe. Serve with a cube of cheese to add proteins
Rava Toast
Serves: 2 (4 slices)
Preparation:
1. Combine all the ingredients except bread slices in a deep bowl and mix well.
2. Divide the mixture into 4 equal portions and keep aside.
3. Place all the bread slices on a clean, dry surface and spread the portion of topping evenly over it.
4. Heat a non stick tava and grease with little oil. Place 2 toast on it with the topping side facing
downwards and cook it on a medium flame using a little oil.
5. Turnover and cook on the other side till they turn golden brown in colour.
6. Cut each toast diagonally into 2 equal portions. Reapeat steps to cook 2 more toasts.
7. Cool completely and pack in a air tight tiffn box.
Ingredients:
RECIPE CORNER
RAVA TOAST
Dt. Prachi Goel - AggarwalDiet Expert, Freelancer
M.sc. (Nutrition & Dietitics)
3.5 yrs experience
Just for HeartsYour Trusted Wellness Partner
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Page- 14
SHORT BREAK RECIPES
• Dry Soya Chunks – 200 gm
• Potato – 1 large Cooked
• Breadcrumbs – 2 cups
• Cornflour / Corn Starch – 2 tbsp
• All Purpose Flour / Maida – 2 tbsp
• Onion -1 chopped finely
• Grated Carrot- ¾ cup
• Beans- ½ cup finely chopped
• Ginger Garlic Paste -1 tbsp
• Chilli Powder -1 tsp
• Coriander Powder -1 tbsp
• Turmeric Powder – 1 tsp
• Cumin Seeds -1 tsp
• Salt to taste
• Oil-1 tbsp + for pan frying
• Chopped coriander leaves -3 tbsp
• Milk – ½ cup (for cooking soya chunks)
10) SOYA CHUNKS CUTLET (PAN FRIED)
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Soya Chunks Cutlet
Serves: 8-10
Ingredients:
RECIPE CORNER
SOYA CHUNKS CUTLET (PAN FRIED)
Dt. Prachi Goel - AggarwalDiet Expert, Freelancer
M.sc. (Nutrition & Dietitics)
3.5 yrs experience
Just for HeartsYour Trusted Wellness Partner
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Page- 15
SHORT BREAK RECIPES
10) SOYA CHUNKS CUTLET (PAN FRIED) Continued....
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RECIPE CORNER
Nutritional Benefits: Soy is a nutritional food but has strong smell. Addition of milk to the cooking water removes funky smell from
soy chunks. These cutlets are healthy since they are pan fried and they are rich in proteins as well as fibers.
Preparation:
1. Take water and milk in a sauce pan and bring it to a boil.
2. Add soya chunks / meal maker and switch off the flame. Cover with a lid and let it rest for 15 min by
which time the soya must have doubled in size.
3. Now pour this over a colander and rinse with lots of cold water. Squeeze off the excess water with
your hands and set it aside.
4. Take this in a mixer and pulse it till it reaches coarse crumbs.
5. Cook the potatoes and mash them as well. Put both in a mixing bowl.
6. To make masala, heat 1 tbsp oil and add cumin seeds. Add in ginger garlic paste and fry for 1 min.
7. Add onion and sauté for 3 mins. Add in turmeric, chilli, coriander powder and mix well. Throw in lots of
coriander leaves and mix once. Add this masala over the soya and potato mixture.
8. Add salt to the mixture and mix well.
9. Take small portion and form a round Pattie/ cutlet. Arrange it in a plate and put it in the fridge for 15
min.
10. Mix corn flour and maida with some water and form into a thin paste. Pour this mixture to a shallow
plate so that it will be easy to dunk the cutlet it. Put the breadcrumbs in a plate as well.
11. Now take the cutlet and dunk it in cornflour mixture and then roll it in breadcrumbs and set aside.
Finish the entire batch like this. (You can store cutlets at this stage in refrigerator and use later also)
12. Heat oil for pan frying, you could deep fry as well. Put the cutlet in oil and fry both sides till golden
brown.
13. Remove to a paper towel and serve with ketchup.
Dt. Prachi Goel - AggarwalDiet Expert, Freelancer
M.sc. (Nutrition & Dietitics)
3.5 yrs experience
Soya Chunks Cutlet
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Page- 16
SHORT BREAK RECIPES
• Idli Medium sized - 6 nos.
• Chopped onion, tomatoes, capsicum – ½ cup each
• Garlic paste - 1 tsp
• Finely Chopped Green chilii - 1
• Turmeric powder, red chilli powder, pav bhaji masala,
lemon juice – ½ tsp each
• Finely chopped coriander leaves - 2 tbsp
• Salt to taste
• Oil -2 tbsp
11) MASALA IDLI
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Nutritional Benefits: Quick and easy recipe using leftover idlis. The tasty masala is loved by kids. It is rich in calories, proteins and
fibers. Good for short break tiffin.
Masala Idli
Serves: 2
METHOD
1. Cut each idli into 9-10 pieces and keep aside.
2. Heat the oil in a pan, add chopped onion and capsicum. Sprinkle salt over it to speed up the cooking
process. Cook till onions become soft and light pink in colour.
3. Add green chili and garlic paste. Mix well and cook it for 30 seconds. Add tomatoes. Mix well and
continue cooking.
4. As it gets cooked, it will be soft. That time mash well using spatula make it pulpy. Add 2 tbsp of water
and mix well.
5. Add remaining salt, red chili powder, turmeric powder and pav bhaji masala. Mix well and cook it for
few minutes.
6. Add chopped idlis. Mix properly so that masala is coated to each and every piece of idli.
7. Lastly squeeze lemon juice and chopped coriander leaves. Stir well and serve.
Ingredients:
RECIPE CORNER
MASALA IDLI
Dt. Prachi Goel - AggarwalDiet Expert, Freelancer
M.sc. (Nutrition & Dietitics)
3.5 yrs experience
Just for HeartsYour Trusted Wellness Partner
TM
Page- 17
SHORT BREAK RECIPES
• Moong dal - 1/2 cup
• Rice - 1/2 cup
• Grated carrot/onion/capsicum-each 1 spoon
• Grated ginger-1 tsp
• Pepper powder and salt -1 tsp each
• Oil/ghee-2 tbsp
12) MOONG DAL DOSA
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Nutritional Benefits
Moong dal is rich in proteins, vitamins and minerals. Rice – dal combination complements amino acids
present in these foods. It is easily digestible too. Your child will ask for this yellow dosa more for sure!
Moong Dal Dosa
Dr. Shruti Joshi Ayurvedic consultant, Wellness manager
Just for Hearts, South India
Serves: 2
Preparation:
1. Soak rice and moong dal overnight.
2. Drain water of soaked rice and moong dal and grind it. Add little water to make smooth batter.
3. Take a large bowl, pour the ground moong dal and add above all ingredients.Mix well.
4. No Fermentation required and can store the batter 3-4 days in refrigerator.
5. Pre-heat a Dosa Tawa and pour a ladle of prepared batter over it and spread to make it circular in
shape.
6. Drizzle ghee/oil at inner and outer edges of Dosa.
7. Flip it back once cooked. Roll it and pack it in tiffen box.
8. It can be eaten with Chutney powder /Coconut Chutney/ Tomato Sauce.
Ingredients:
RECIPE CORNER
MOONG DAL DOSA
Just for HeartsYour Trusted Wellness Partner
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Page- 18
SHORT BREAK RECIPES
• Chopped dark chocolate
(at room temperature) - 1 cup
• Muesli - 1/3 cup
• Mixed nuts and seeds(walnuts, almonds,
pumpkin seeds, chia seeds etc), roasted
and chopped - ¼ cup
• Some colourful sprinkles and tutti frutti
13) MUESLINUT CHOCOBITE
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Nutritional BenefitsA sweet treat that is a chock-a-block of nutrients like protein, fibre, iron. A high energy mini meal with the
goodness of dark chocolate, nuts and muesli sure to keep kid in high gear for her extra sports lessons at
school. Easy, healthy and yummy. Few pieces of chocobites ensures kids’ share of iron, zinc and
magnesium for the day.
Mueslinut Chocobite
Serves: 4-6
Preparation:
1. Melt the chocolate in a double boiler, stir well.
2. Pour immediately on a greased flat tray or a thali, sprinkle the muesli, nuts, sprinkles and tutti frutti evenly
over it.
3. Refrigerate till it is firm and till it sets. Break into uneven size pieces and store refrigerated.
4. FunTip: Involve your kid in the process, let them sprikle the nuts and break the chocobites into pieces.
They will happily gobble up the healthy nuts and muesli masked in their favourite, yummy chocolate. Don’t
forget to pack some extra pieces for her to share with friends!
Ingredients:
RECIPE CORNER
MUESLINUT CHOCOBITE
Dt. SAPNA KAMDARM.Sc (Nutrition & Dietetics)
UGC NET SET qualified lecturer
Founder, Health Optima,Freelance Clinical Dietician
Content writer and Food Blogger, Mumbai
Health Optima
Just for HeartsYour Trusted Wellness Partner
TM
Page- 19
SHORT BREAK RECIPES
• Medium size ripe plums, chopped - 8
• Mint leaves - ½ cup
• Lemons, cut into small pieces - 2
• Honey - 4 tbsp
• Jaggery - 4 tbsp, dissolved in 1 cup water
• Black salt
14) PLUM PHUDINA MOJITO
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Nutritional Benefits A healthful option full of seasonal fruit Plum! Vibrant red colour of fully ripe
plum enhances the eye appeal of the meal as well as chances of tiffin been eaten fully. Naturally sweet
fully ripe plum is a storehouse of antioxidants and Vitamin C that help build immunity and fight diseases.
An instant energy drink that uses healthier options like jaggery and honey as against sugary laden drinks.
Mint is a herb that aids digestion and adds freshness to the Mojito.
Plum Phudina Mojito
Serves: 4 (4 glasses)
Preparation:
1. Combine the plum, lemon pieces and mint leaves in a big jar or a vessel, mash it lightly using a pestle.
Make sure the plum and lemons are mashed properly to release their juice.
2. Add the honey and jaggery water, stir well. Let it rest for few seconds.
3. Add 3 glasses of chilled water and stir well.
4. Pack in a leakproof glass bottle or an air tight glass along with the pack lunch.
5. Tip: Select fully ripe, sweet plums to cut down on the amount of jaggery used. Ensure it stays chilled till the
kids savour it at school, do add a few ice cubes.
Ingredients:
RECIPE CORNER
PLUM PHUDINA MOJITO
Dt. SAPNA KAMDARM.Sc (Nutrition & Dietetics)
UGC NET SET qualified lecturer
Founder, Health Optima,Freelance Clinical Dietician
Content writer and Food Blogger, Mumbai
Just for HeartsYour Trusted Wellness Partner
TM
Page- 20
SHORT BREAK RECIPES
• Dates - 1 cup
• Almonds - 1 cup
• Cardamom powder - 1/4 tsp
• Desiccated coconut- 2 tbsp (optional)
• Ghee - 1 tbsp
15) DATES ALMOND LADOO
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Nutritional Benefits
Dates and almond balls are rich in iron, calcium and dietary fibres. The best part is this recipe is easy to
prepare without adding any sugar. Its soft and chewy texture is loved by all the kids. You can prepare it in
large batch and can store in an airtight container to enjoy in between meals or to send to school in short
break tiffin box.
Dates Almond Ladoo
Serves: 6
Preparation:
1. Measure and keep all ingredients ready. Deseed and chop dates roughly.
2. Grind the almonds in a blender along with cardamom powder to a coarse powder.
3. Add chopped dates to a blender and give a run so that dates get mixed with powdered almonds.
4. Add a tbsp of ghee in a pan, add dates almond mix and fry it in low flame for 2-3 minutes or until the dates
is soft. Switch off the flame once done and cool it down.
5. When the mixture is still warm, start making balls.
6. After making balls, roll each ball in desiccated coconut if desired. The tasty dates almond balls are ready!
NOTE: Not to store in the fridge as they tend to get hard
Ingredients:
RECIPE CORNER
DATES ALMOND LADOO
Dr. Vijeta Goyal
Nutritionist, Physiotherapist and Wellness coach
Just for Hearts Healthcare Pvt Ltd
Works with Klay Kitchen to design kid-menus
B.Sc. Physiotherapy, M.Sc. Dietitics & FSM
Just for HeartsYour Trusted Wellness Partner
TM
Page- 21
SHORT BREAK RECIPES
• Medium Sized Carrots - 3
• Oats - 1 Cup
• Sunflower Seeds - 1Cup
• Dates -12 To15
• Butter - 1 Tbsp
• Cinnamon Powder - 1 Tsp
• Coco Powder - 1 Tbsp
• Raw Honey - 1 Tbsp
• Desiccated Coconut For Rolling
16) CARROTS AND OATS ENERGY BALLS
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Nutritional BenefitsThere Are Many Energy Bars Available In The Market But They Are Usually Loaded With Sugar.
These Energy Balls Are Low In Sugar And High In Nutrients. Oats Are Rich In Fiber.
Sunflower Seeds Are Rich Source Of Vitamin E And Selenium, Which Acts As An Antioxidant.
Dates Are Also Rich In Antioxidants And Contain Choline. It Is Found That Higher Choline Intake Is Associated With Better Memory And Learning.
Carrots And Oats Energy Balls
Serves: 2
15-16 (Makes 50 Balls; Serving Size: 3 Balls)
Preparation:
1. Chop Carrots Finely (Can Be Done In A Food Processor) Or Grate The Carrots.
2. In A Pan, Take 1Tbsp Butter And SautÉ The Carrots For Around 5 Minutes To Remove The Moisture Of
The Carrots.
3. Add Oats, Sunflower Seeds, Dates, Cinnamon, Coco Powder And Honey In The Mixture Jar And Grind
It Well. It Will Take 5 To 7 Minutes To Become A Lumpy Consistency.
4. Once Done Mix The SautÉD Carrots And The Oats Mixture Well.
5. Use A Spoon To Form Balls, The Mixture Will Be Sticky But The Texture Will Improve Once The Balls
Are Rolled In Desiccated Coconut.
6. After Rolling The Balls In Desiccated Coconut, Refrigerate Them.
Ingredients:
RECIPE CORNERDt. Fagun Gandhi M.Sc. (Clinical nutrition and Dietetics)
Registered dietitian
Working at Tata memorial hospital with Accesslife
CARROTS AND OATS ENERGY BALLS
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Page- 22
SHORT BREAK RECIPES
• Chickpeas Soaked - 100G
• Rolled Oats - 1/4 Cup
• Garlic – 2 Cloves
• Capsicum And Onions (Chopped Finely) - ¼ Cup
• Grated Cheese - 30G
• Grated Paneer - 50 G
• Water - 2/3 Cup
• Oil - 1.5 Tbsp
• Salt, Chilli Flakes, Lemon Juice (To Taste)
17) CHICKPEAS FRITTER
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Nutritional BenefitsThe Tiffins Given To Kids Are Not Elaborate. The Main Component Usually Missed Out Is Proteins As
Dal Can Get Messy In The Tiffin And Kids Do Not Usually Prefer Spouts. Chickpeas Are Great Source Of
Proteins And Fiber. Oats Are A Good Source Of Soluble Fiber Beta Glucan. Vegetables Added Provide
Vitamins And Antioxidants.
Chickpeas Fritter
Serves: 2
(Makes 8 Pieces; Serving Size: 4 Pieces)
Preparation:
1. Soak Chickpeas Overnight At Least For 8-10 Hours. Rinse And Drain The Soaked Chickpeas.
2. Place The Soaked Chickpeas In A Food Processor, Blend Until They Are Smooth, Form A Ball.
3. Add Rolled Oats, Continue To Blend Until The Oats Are Finely Mixed Into The Chickpeas.
4. Once The Batter Is Ready, Add Chopped Vegetables, Grated Paneer And Seasoning To Taste.
5. Heat A Non-Stick Fry Pan And Grease The Fry Pan With Oil Or Butter.
6. Pour The Batter Into Fry Pan, Use A Spatula To Spread It Evenly Making Into Small Fritters.
7. Cook For Approximately 3-4 Minutes, Flip The Fritters, And Cook For A Further 3 Minutes Add
8. Oil If Required.
9. Top With The Grated Cheese.
Ingredients:
RECIPE CORNER
CHICKPEAS FRITTER
Dt. Fagun Gandhi M.Sc. (Clinical nutrition and Dietetics)
Registered dietitian
Working at Tata memorial hospital with Accesslife
Just for HeartsYour Trusted Wellness Partner
TM
Page- 23
SHORT BREAK RECIPES
• Channa Dal – 2 Tbsp
• Water – 1/3 Cup
• Sugar - 3 Tbsp
• Lemon Juice-1/3 Tsp
• Ghee – 2 Tsp
• Kesar Strands- 1-2
• Cardamom Powder – ¼ Tsp
18) CHANNA DAL KATLI
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Nutritional Benefits:
Easy To Make Nutritious Recipe For Short Break. It Is Rich In Proteins And Calorie Dense.
Channa Dal Katli
Serves: 1 (2 PORTIONS)
Preparation:
1. Soak The Channa Dal Overnight In Luke Warm Water.
2. Drain The Water, Grind The Dal Fine & Prepare Batter With Required Consistency Of Water.
3. Mix Sugar, Kesar Strands 1/3 Cup Water In A Pan To Make The Syrup.
4. Bring It To Boil. Filter It Through Muslin Cloth.
5. Add The Channa Dal Paste, Lemon Juice & Ghee.
6. Stir Continuously Till It Leaves The Pan.
7. Pour The Mixture On To The Greased Tray. Flatten
8. Cut Into Pieces Of Desired Shape When Cool.
9. Add Cardamom Powder. Channa Dal Burfi Is Ready To Be Relished.
Ingredients:
RECIPE CORNERDt Bhawna Behl DangB.Sc. (Home-science), M.Sc. B.Ed.
Post graduate Diploma in Dietetics &Therapeutic nutrition
EX Principal Nursery Teacher Training Institute
Teaching Subject-child health & nutrition
Freelancer Dietitian, Gurgaon
CHANNA DAL KATLI
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Page- 24
SHORT BREAK RECIPES
• Potato – 1 medium
• Pomegranate seeds - 1 tbsp
• Roasted sesame seeds – 1 tsp
• Sev, chopped coriander - for garnishing
• Salt to taste
19) POTATO POMEGRANATE SALAD
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Nutritional Benefits:
Calorie Dense Dish For Short Break. It Is Appealing Due To Its Colorful Appearance. You Can Add Grated
Cheese To Add Proteins.
Potato Pomegranate Salad
Serves: 1
Preparation:
1. Boil Potato.
2. Put Boiled Potatoes In Air Fryer Till Crispy
Texture Is Attained.
3. Add Pomegranate And Sesame Seeds, Salt
And Mix Well
4. Garnish With Sev And Chopped Coriander.
Ingredients:
RECIPE CORNER
POTATO POMEGRANATE SALAD
Dt Bhawna Behl DangB.Sc. (Home-science), M.Sc. B.Ed.
Post graduate Diploma in Dietetics &Therapeutic nutrition
EX Principal Nursery Teacher Training Institute
Teaching Subject-child health & nutrition
Freelancer Dietitian, Gurgaon
Just for HeartsYour Trusted Wellness Partner
TM
Page- 25
SHORT BREAK RECIPES
• Shredded bottle gourd - 3 to 4 bowls
• Wheat Flour - 6 tsp
• Ragi (nachani) or Bajara flour - 3 tsp
• Rava - 1 tsp
• Oil - 4-5 tsp
• Ginger Garlic Paste - ½ teaspoon
• Turmeric Powder – ¼ teaspoon
• Baking Powder – ½ teaspoon (If available)
20) BOTTLE GOURD DHOKLA
HealThyBe Better You!
Nutritional BenefitsBottle Gourd is rich in dietary fibres, Vitamin B & C, Iron, Sodium, Zinc and Magnesium, Helpful for Kidney, Liver
and Skin. Ragi / Bajara contain iron. Ragi is best Baby food. It also helps Bone growth. Fibers from above
ingredients and whole wheat flour keep tummy full for longer, relieve constipation.
Bottle Gourd Dhokla
Dr. Rucha Waghmare (Mude)BAMS, Nagpur
Just for Hearts
Serves: 2
Preparation:
• Mix shredded bottle gourd, wheat flour, ragi or bajara flour, rava, salt, ginger – garlic paste. Keep aside for 10
minutes.
• Pour 1 tsp oil in the ready dough, add baking powder in it and mix it well.
• Dough should be kept quite tight as bottle gourd has more water content.
• Prepare dhokla pan or any utensil. Apply oil on inside surface, place dough inside and let it cook in pressure
cooker (without whistle) or idli steamer on medium flame. Ideally it gets cooked in 20 mins.
• Top it up with cumin seeds, mustard seeds, curry leaves and green chilli after frying in a tsp oil. It can be roasted
/ baked in a pan for better taste.
• Ready to serve, tastes better when served hot
• Mustard Seeds – ¾ teaspoon
• Cumin seeds – ½ teaspoon
• Curry leaves – 8 to 9
• Coriander – For garnishing
• Grated Coconut – ½ teaspoon
• Green Chilli – 2 – 3
• Water, Salt - As needed
Ingredients:
RECIPE CORNER
BOTTLE GOURD DHOKLA
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Page- 26
SHORT BREAK RECIPES
• Rice Flour-1 Cup
• Urad Dal- 1/2 Cup
• Oats Flour -2 Cups
• Oil And Salt To Taste
21) OATS DOSA
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Nutritional Benefits
It Is A Healthy And Balanced Recipe As It Provides Carbohydrates, Proteins As Well As Soluble Fibers. It
Can Be Quite Filling And A Nutritious Option For Short Break Tiffin.
Oats Dosa
Serves: 7-8
Method:
1. Soak Urad Dal In Water For 2-3 Hours Or Overnight. Blend It To Smooth Consistency.
2. Mix Rice Flour, Dal And Oats Flour Together.
3. Add Water To Make Smooth Batter And Keep It For Some Time.
4. Add Salt As Per Taste.
5. Heat The Pan, Pour The Batter On The Pan And Spread It Evenly.
6. Flip It To Cook From Both The Sides Till It Becomes Brown.
7.Serve It With Coconut Chutney Or Sambhar.
Ingredients:
RECIPE CORNER
OATS DOSA
Dr. Monal PariharBHMS, M.Sc. (FSN)Consulting nutritional homeopathic physicianHolistic Clinic for Wellness, Navi MumbaiPost graduate course in Yogic Therapy (Pursuing)[email protected]
Just for HeartsYour Trusted Wellness Partner
TM
Page- 27
SHORT BREAK RECIPES
• Whole wheat bread - 4 slices
• Boiled Vegetables (potato, Carrot, peas) – 1 cup
• Oil for frying
• Red Chilli powder
• Water to dip bread
22) Bread Roll
HealThyBe Better You!
Nutritional Benefits
Sometimes kids get attracted to unhealthy food due to peer pressure. So, rather than giving them some
ready to eat food, these bread rolls can be easily given in the tiffin for short break. You can add more
variety and proteins by adding paneer or sprouts in the roll.
Bread Roll
Serves: 2
Preparation:
• Boil vegetables and mix them for filling.
• Add salt and chilli powder in the mixture of vegetables.
• Dip bread in water.
• Squeeze water completely and add filling.
• Roll bread in that shape as per your liking and pack it.
• Fry in oil
Ingredients:
RECIPE CORNER
Bread Roll
Dr. Monal PariharBHMS, M.Sc. (FSN)Consulting nutritional homeopathic physicianHolistic Clinic for Wellness, Navi MumbaiPost graduate course in Yogic Therapy (Pursuing)[email protected]
Just for HeartsYour Trusted Wellness Partner
TM
Page- 28
LONG BREAK RECIPES
• Moong Dal - 2 Tbsp
• Urad Dal – 1 Tbsp
• Besan – 2 Tbsp
• Onion – 1 Small
• Oil - 2Tsp
• Ajwain Jeera Powder - ½ Tsp
• Fennel (Souf) -1Tsp
• Amchur Powder ¼ Tsp
• Chilli Powder - 1 Tsp
• Coriander Leaves
• Salt – As Per Taste
• Wheat Atta - 1 Cup
1) KACHORI PARATHA
HealThyBe Better You!
Nutritional BenefitsThis Is A Wholesome Dish Providing Perfect Combination Of Carbohydrates, Proteins And Fats. It Is
Quite Filling And Can Be Substituted For Roti-Sabzi In Tiffin.
Kachori Paratha
Dt. Gitanjali Borse-More Diet Consultant
Experience: More Than 7Yrs
Worked With Cipla, Symbiosis
(Symbi Nutri Eat Project), Kem Hospital, Pune
Serves: 1
Preparation:
1. Wash Moong Dal And Urad Dal, Soak Both The Dal In Warm Water For ½ Hour.
2. Take 1 Tsp Oil In Pan Heat It, Add Jeera And Ajwain Powder Addfinely Chopped Onion And SautÉ It.
3. Add Soaked Moong Dal And Urad Dal, Add Chilli Powder Souf And Salt As Per Taste, Cook Till Dal Become Soft.( Add ¼ Cup Of Water To Cook It )
4. Add Roasted Besan, Aamchur Powder And Finely Chopped Coriander Leaves. Let The Mixture Cool, This Will Be Used For Stuffing.
5. Take Wheat Atta In A Bowl Add Some Salt And Pinch Of Sugar, 2 Pinch Of Jeera Powder And Make Very Soft Dough By Slowly Adding Water.
6. Take A Dough Bowl And Stuff The Besan And Mixed Dal Preparations, Make A Paratha
7. Roast It Properly On Medium Flame On Pre-Heated Tawa (Pan) Add 1 Tsp Oil To Make It Crispy. Serve With Curd And Onion Raita.
Ingredients:
RECIPE CORNER
KACHORI PARATHA
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TM
Page- 29
LONG BREAK RECIPES
• Wheat flour- 3 tbsp
• Beetroot- 1 small sized
• Oil / ghee-1 tsp
• Salt -to taste
2) BEETROOT PARANTHA WITH CURD MINT DIP
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Beetroot Parantha With Curd Mint Dip
Ingredients: (for beetroot parantha)
RECIPE CORNER
Preparation:
• Wash, peel, chop & pressure cook one small-sized beetroot in little quantity of water for 5 minutes. Grind to a paste.
• Mix beetroot paste in wheat flour to make the dough.
• Divide dough into 2 equal portions.
• Roll dough into the shape of chappati.
• Transfer to tava and roast parantha on medium flame after applying oil/ghee.
• Drain on absorbent paper to remove excess oil. Crispy crimson color parantha is ready!
Serves: 1 (2 paranthas)
• Hung curd - 1/3 katori
• Mint leaves – 8-10
• Black Salt - a pinch
• Castor sugar - 1/2 tsp
• Jeera powder - a pinch
Ingredients (for curd mint dip) Preparation:
1. Hung the curd in muslin cloth to remove whey water.
2. Wash mint leaves & grind to a paste
3. Beat the curds & add mint paste, salt and jeera powder.
Nutritional BenefitsAttractive and appealing recipe for kids. It is filling as well as nutritious. Raita adds proteins and
probiotics. Mint leaves aid digestion.
BEETROOT PARANTHA CURD MINT DIP
Dt Bhawna Behl DangB.Sc. (Home-science), M.Sc. B.Ed.
Post graduate Diploma in Dietetics &Therapeutic nutrition
EX Principal Nursery Teacher Training Institute
Teaching Subject-child health & nutrition
Freelancer Dietitian, Gurgaon
Just for HeartsYour Trusted Wellness Partner
TM
Page- 30
LONG BREAK RECIPES
• Basmati rice -1 cup
• Masoor dal- 1cup
• Ghee-2 tbsp
• Chopped onion and tomatoes- ½ cup each
• Curd - 2tbsp
• Cumin seeds: ¼ tsp
• Turmeric and red chilli powder: 1/2tsp each
• Cloves: 4
• Salt to taste
3) MASOOR DAL PULAO
HealThyBe Better You!
Nutritional BenefitsRice is a good source of carbohydrates; it provides energy. Lentils provide proteins necessary for growth and development.
Masoor Dal Pulao
Dr. Vijeta Goyal
Nutritionist, Physiotherapist and Wellness coach
Just for Hearts Healthcare Pvt Ltd
Works with Klay Kitchen to design kid-menus
B.Sc. Physiotherapy, M.Sc. Dietitics & FSM
Serves: 4
For paste
• Green chillies: 2 tsp
• Coriander seeds: ½ tsp
• Ginger garlic : 1 tsp
• Cumin seeds: 1tsp
Ingredients:
RECIPE CORNER
Preparation:
1. In a pressure cooker heat oil, add cumin seeds and onions, sauté till translucent. Then add paste and roast till raw smell goes.
2. Add tomatoes, chilli powder, turmeric powder, curd and salt to taste, sauté till oil comes out.
3. Now add masoor dal and rice.
4. Add 2 cups water and pressure cook. Pulao will be ready in 10 minutes.
5. You may garnish it with coriander, fresh coconut and dry fruits like Cashews, Raisins etc.
MASOOR DAL PULAO
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Page- 31
LONG BREAK RECIPES
• Whole wheat flour - ½ cup
• Bajra, nachni and soya flour 2 tbsp each
• Almond flour - 2 tbsp
• Raosted and powdered flax seeds - 1 tbsp
• Finely chopped cauliflower greens - 1/3 cup
• Finely chopped coriander-2 tbsp
• Oil - 1 tbsp
• Sesame seeds - 1 tbsp
• Curd - 2 tbsp
• Ginger green chilli paste - 2 tsp
• Turmeric powder - ½ tsp
• Salt to taste, ghee for cooking
4) CAULIFLOWER GREENS PARATHA
HealThyBe Better You!
Nutritional BenefitsA multigrain delicacy that sums up the requirement of all macros and micros for the kid. Adding calcium
rich cauliflower greens and good fatty acids from ghee makes it a nutritious tiffin treat.A good dose of
carbohydrates along with B-complex vitamins, calcium, iron and fibre fills up the tiny stomach along with
any nutritional gap. The trick of adding flax seeds powder, almond flour and sesame seeds works thereby
increasing the nutritional quotient of the paratha
Cauliflower Greens Paratha
Ingredients:
RECIPE CORNER
Preparation:
1. Combine all the ingredients together in a bowl and knead the dough using water as required. Cover and keep aside for 5 to 7 minutes.
2. Knead it again using some oil and divide it into 12 equal portions.
3. Roll out each portion in to a round paratha and use different shaped moulds (vati, cookie cutters, lids etc) to cut it into shapes.
4. Roast the paratha on a tawa using some ghee. Cook till both sides turn light pink in colour.Serve hot.
Serves: 4
Dt. SAPNA KAMDARM.Sc (Nutrition & Dietetics)
UGC NET SET qualified lecturer
Founder, Health Optima,Freelance Clinical Dietician
Content writer and Food Blogger, Mumbai
HEALTH OPTIMA
CAULIFLOWER GREENS PARATHA
Just for HeartsYour Trusted Wellness Partner
TM
Page- 32
LONG BREAK RECIPES
• Spinach puree - ¾ cup
• Chopped mixed vegetables (carrot, peas, cauliflower etc)
- boil them along with the rice
• Finely chopped onions - ½ cup
• 3 cups cooked rice
• 3 tbsp chopped cashewnuts
• 2 tsp oil/ ghee
• 2 tsp garlic paste
• 2 tsp ginger green chilli paste
• 1 stick cinnamon, 2 cloves, 1 tsp cumin seeds
• A pinch turmeric and red chilli powder
• A pinch garam masala
• Salt to taste
5) POPEYE RICE with RED RIDINGHOOD RAITA
HealThyBe Better You!
Nutritional BenefitsThis tiffin is a treat to the eyes and tastebuds with its bright colours and interesting combination of flavours. Popeye’s favourite spinach beautifully combined with rice and vegetables to make an iron loaded packlunch. A horde of nutrients like B-complex vitamins, carbohydrates, fibre, vitamin A and calcium builds haemoglobin, boost kids’ health, improves concentration and memory and imparts strength. Beetroot can beat anaemia while adding fun and colour to the protein rich raita.
Popeye Rice With Red Ridinghood Raita
Ingredients:
RECIPE CORNER
Preparation:1. Heat the oil/ ghee in a broad non-stick pan, add the cinnamon, cloves and cumin seeds.
2. As the seeds crackle, add the garlic paste, ginger-green chilli paste and onions and sauté till the onions are cooked, while stirring continuously.
3. Add the spinach puree, salt, turmeric powder, chilli powder and garam masala and sauté for few seconds.
4. Add the rice, vegetables and cashewnuts toss gently well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.Serve hot.
5. FunTip: To make the Red Ridinghood Raita, add grated vegetables like cucumber, carrot and cabbage to whisked curd. Add some salt and mix well. To add some fun and colour, simply grate some boiled beetroot to the raita and mix well. Chill it for a while and pack it along with green POPEYE RICE.
Serves: 4
HEALTH OPTIMA
POPEYE RICE with RED RIDINGHOOD RAITA
Dt. SAPNA KAMDARM.Sc (Nutrition & Dietetics)
UGC NET SET qualified lecturer
Founder, Health Optima,Freelance Clinical Dietician
Content writer and Food Blogger, Mumbai
Just for HeartsYour Trusted Wellness Partner
TM
Page- 33
LONG BREAK RECIPES
• Whole wheat flour – ¾ cup
• Spinach puree - 3 tbsp
• Grated paneer - ½ cup
• Grated carrot – ¼ cup
• Ginger-green chili paste - ½ tsp
• Finely chopped coriander - 2 tbsp
• Salt to taste
• 1 - 2 tsp oil
6) STUFFED SPINACH PARATHA
HealThyBe Better You!
Nutritional Benefits:Paneer and carrot put together in the stuffing with green -tinged parathas made with a dough of wheat
flour and spinach puree makes it a very healthy and appealing recipe. Spinach puree imparts softness,
these stuffed spinach parathas stay nice and fresh for longer. Panner adds proteins, carrot and spinach
add vitamin A and iron. It is a good alternative for roti-sabzi in tiffin.
Stuffed Spinach Paratha
Serves: 2 (4 parathas)
1. Combine grated carrot and paneer in a deep bowl, add ginger-green chili paste, coriander and mix well.
2. Knead dough by adding spinach puree and little salt to wheat flour (semi stiff consistency). Keep aside.
3. Divide the stuffing into 4 equal portions and divide the dough into 4 equal portions.
4. Roll the portion of dough into a circle. Place a portion of the stuffing into a centre of the circle. Bring
together all the sides in the centre and seal tightly. Roll again into a circle using a little whole wheat flour
for rolling.
5. Heat a non-stick tava and cook the paratha using a little oil until golden brown spots appear on both the
sides. Repeat steps 3 to 7 to make 3 or more parathas.
6. Serve with curd or raita.
Ingredients:
RECIPE CORNER
Preparation:STUFFED SPINACH PARATHA
Dt. Prachi Goel - AggarwalDiet Expert, Freelancer
M.sc. (Nutrition & Dietitics)
3.5 yrs experience
Just for HeartsYour Trusted Wellness Partner
TM
Page- 34
LONG BREAK RECIPES
For Roti
• Whole wheat flour - ½ cup
• Jeera - ½ tsp
• Haldi - ¼ tsp
• Oil - 2 tsp
• Salt to taste
7) MASALA BHINDI WRAP WITH CURD DIP
HealThyBe Better You!
Masala Bhindi Wrap With Curd Dip
Serves: 5
Ingredients:
RECIPE CORNER
For Masala Bhindi
• Chopped lady fingers - 2 cups
• Oil - 2 tbsp
• Jeera, chaat masala - ½ tsp each
• Chilli powder- ¼ tsp
• Salt to taste
For Curd Dip
• Whisked fresh curd - ½ cup
• 1/4 tsp garlic paste (optional)
• Oil - 2 tsp
• Jeera, Chilli powder - ¼ tsp each
• Salt to taste
Dt. Prachi Goel - AggarwalDiet Expert, Freelancer
M.sc. (Nutrition & Dietitics)
3.5 yrs experience
Just for HeartsYour Trusted Wellness Partner
TM
Page- 35
LONG BREAK RECIPES
7) MASALA BHINDI WRAP WITH CURD DIP Continued....
HealThyBe Better You!
Masala Bhindi Wrap With Curd Dip
RECIPE CORNER
For Roti
For Masala Bhindi
For Curd Dip
HOW TO PROCEED
1. Combine all the ingredients in deep bowl and knead into soft dough using enough water.
2. Divide the dough into 5 equal portions.
3. Roll a portion of the dough into a circle using little whole wheat flour for rolling.
4. Heat a non stick tava on a medium flame, using a little oil, till golden brolwn spots appear on the both
sides. Repeat steps to make 3 more rotis. Keep aside.
1. Heat oil in a broad non stick pan and add jeera.
2.When the seeds crackle, add ladies finger and cook on medium flame for 10 to 12 minute, while
tossing occasionally.
3.Add chili powder, chat masala and salt and mix well.
4.Cool completely, divide it into 5 equal portions. Keep aside.
1. Combine the curds, garlic paste and salt in a deep bowl and mix well and keep aside.
2. Heat a oil in a non stick pan and add cumin seeds.
3. When the seeds crackle, switch off the flame, add chili powder and mix well.
4. Pour the tempering over the curd and mix well. Keep aside.
1.Place a roti on a clean, dry surface and place one portion of the masala bhindi at one end of the roti.
2.Fold the two opposite ends of the roti over masala bhindi. Roll the roti from the stuffed end over the 2
folded sides and seal it tightly.
3.Repeat the steps to make 4 or more wraps and serve it with curd dip.
Preparation:
Nutritional Benefits:Cumin flavored rotis are rolled up with a peppy bhindi mixture, which is innovatively flavored with chaat
masala. It is a tasty and healthy recipe. Lady fingers are rich in folic acid and soluble fibers. Curd dip
provides proteins and probiotics. A good alternative for sabzi – roti routine.
Dt. Prachi Goel - AggarwalDiet Expert, Freelancer
M.sc. (Nutrition & Dietitics)
3.5 yrs experience
Just for HeartsYour Trusted Wellness Partner
TM
Page- 36
LONG BREAK RECIPES
• Kokum – 6-8 pieces
• Steamed Rice :- 1 katori
• Bengal Gram, Urad dal,
green gram Dhal : 1 tsp each
• Oil: 3 tsp
• Mustard and cumin seeds : ½ tsp each
• Red chilly : 1, green chilly 1 ,
Curry leaves 5-6 leaves,
• Jaggery: 2 tsp
• Turmeric powder, salt: 1/2 tsp each
• Fresh coriander leaves: for garnishing
8) KOKUM RICE
HealThyBe Better You!
Nutritional BenefitsNutritional Benefits: Kokum rice is a very yummy and easy recipe for children. Kokum rice is an option
for tamarind rice. Combination of kokum and rice gives not only good amount of energy but it is rich in
vitamin C and minerals like potassium, manganese and magnesium. It improves digestion, reduces
acidity.
Kokum Rice
Ingredients:
RECIPE CORNER
Preparation:
1. Soak kokum in lukewarm water for 2 hours, add jaggery to it and make fine paste.
2. Take oil in a pan. Add mustard seeds, cumin seeds, bengal gram, udad dal, curry leaves, green chilli, and red chilli one by one. Add pinch of turmeric powder.
3. Add boiled rice and kokum paste and mix well.
4. Add salt as needed (kokum contains some salt). Garnish with chopped coriander.
KOKUM RICE
Serves: 1
Dt. Trupti ChawreM.Sc (Food Science and Nutrition)
Diet Counselor and Diabetic Educator Nagpur
dieticiantrupti@gmail com
Just for HeartsYour Trusted Wellness Partner
TM
Page- 37
LONG BREAK RECIPES
• Samak Rice (Varai) - Half Cup
• Sago - 4 Table Spoon
• Curd(Homemade) - 4 Table Spoon
• Fresh Moringa (Drumstick) Leaves Chopped Finely - 1 Tbsp
• Boiled Corn - 1 Tbsp
• Chopped Tomato - 1 Table Spoon
• Cabbage Finely Chopped – 1 Tbsp
• Pure Homemade Ghee 2 To 3 Drops
• Salt And Spices To Taste
9) LITTLE MILLET (SAMA RICE) AND SAGO UTTAPAM
HealThyBe Better You!
Nutritional BenefitsThis Savory, Scrumptious Millet Utappam Is A Healthier Version Of The Rice Dosa. High Fiber And Gluten Free Dish. Ideal As A Breakfast Or Evening Snack Or Long Break Tiffin Option. Samak Rice / Varai Contains Good Amount Of Magnesium, Potassium And Other Micronutrients Like B Vitamins, Calcium, Iron, Zinc. Moringa Is A Storehouse Of Nutrients And Medicinal Properties. It Is Rich In Vitamin A, Vitamin C, Calcium, Potassium, Iron. It Contains A Plethora Of Phytonutrients And Disease Fighting Antioxidants.
Little Millet (Sama Rice) And Sago Uttapam
Dt. Munazzah QaziB.H.Sc., P.G, R.D, C.D.E.
Consultant Sports Nutritionist And A Clinical Dietitian
Niron Hospital , Santa Cruz, Has Private Set Up At Andheri West.
Health And Wellness Speaker
Serves: 2
1. Take Samak Rice, Sago And Curd. Soak Together For 5-6 Hours.
2. After Soaking For 5-6 Hours Blend Together And Again Keep For Fermentation.
3. Add Chopped Moringa Leaves, Boiled Corn, Cabbage And Tomato To The Batter.
4. Adjust The Consistency. Add A Ladful Of Batter And Don’T Spread More.
5. Add 2-3 Drops Of Ghee. Cook Both The Side Till Done.
Ingredients:
RECIPE CORNER
Preparation: LITTLE MILLET (SAMA RICE)
AND SAGO UTTAPAM
Just for HeartsYour Trusted Wellness Partner
TM
Page- 38
LONG BREAK RECIPES
For Pizza Base -
• Whole Wheat flour - 1 Cup
• Curd - 2 Tbsp
• Red Chilli powder - 1/4 ts
• Kasuri Methi to flavor/ Oregano to flavor - 1 Tbsp
• Warm water to make the dough
• Salt as per taste
10) HEALTHY HOMEMADE PIZZA
HealThyBe Better You!
Nutritional BenefitsHome Made 100% Whole Wheat Pizza Base (No Baking Powder/ Soda/ Eno). Cheese Is Always Better
Than Butter Since Cheese Is A Healthy Fat With Good Amount Of Protein And Calcium Too. It’S Quite
Filling And Kids Can Enjoy It Without Guilt.
Healthy Homemade Pizza
Dt. Megha MukhijaB.Sc. PGDDPHN, CNCC
Chief Dietician and Founder, Health Mania
Former diet counselor at Ministry of Health and Family Welfare
www.mmhealthmania.in
Serves: 2
For Pizza Base
• Combine All The Ingredients And Knead Into A Dough With Warm Water.
• Keep It Aside For 30 Mins.
• Make A Thick Chapati Out Of It. Just Like Thin Crust Pizza Base Of Market.
• Pierce This Flat Bread With Fork.
• Cook On Both Sides On Low Flame For 2 Mins. Don'T Over Heat The Griddle.
• Browning Of Bread Should Not Be There.
Ingredients:
RECIPE CORNER
Preparation:
For Pizza Sauce :
For Cheese Topping:
Vegetable Topping :
Salsa Can Be Used Or Tomato Ketchup. This Sauce Can Be Made Once & Kept Safely Refrigerated For Upto A Week.
Prefer Using Cheese Slice. This Pizza Has 1.5 Cheese Slice Broken Into Small Pieces To Evenly Spread It.
You Can Use Corn, Capsicum, Bell Peppers, Onions, Tomatoes Etc Or A Combination Of Few Amongst These.
HEALTHY HOMEMADE PIZZA
Just for HeartsYour Trusted Wellness Partner
TM
Page- 39
LONG BREAK RECIPES
• Wheat Flour - 3 Tbsp (50 Gm)
• Raagi Flour - 4 Tsp (20Gm)
• Green Gram Flour – 2 Tsp (10 Gm)
• Moth Bean Sprouts - 3 Tbsp (50 Gm)
• Rice Flour – 2 Tsp (10 Gm)
• Pure Ghee – 1 Tsp
• Jeera Powder, Salt,
And Red Chili Powder - To Taste
11) STUFFED SPROUT PARATHA
HealThyBe Better You!
Nutritional Benefits
It Is A Complete Meal With A Combination Of Cereals, Pulses, Vegetables, Micro, And Macronutrients. It
Is Rich In Healthy Fats. This Recipe Supports The Child'S Growth And Development.
Stuffed Sprout Paratha
Serves: 1
Preparation:
1. Take All Flours And Mix Properly. Add In It Jeera Powder, Salt And Red Chili Powder To Taste.
2. Smash Moth Beans Sprouts (Don'T Grind) And Put Aside.
3. Make A Fine Soft Dough, While Making Soft Dough Add In It 1Tsp Of Ghee.
4. Role The Paratha After Adding Sprouts Stuffing And Cook Properly.
Ingredients:
RECIPE CORNER
STUFFED SPROUT PARATHA
Dt. Suvarna NitnawreB. Sc. Home Science, Pg Diploma In Advanced Dietetics
Certified Diabetes Educator
Certified Neutrogenomics Counseller
Certified Food Safety Supervisor
Executive Committee Member (Ida Nagpur Chapter)