Burrito is a mouth-watering Mexican dish and a common cylindrical food item of Mexican and American origin consisting of a tortilla wrapped around a mixed filling of such ingredients as meat, cheese, beans, and vegetables.
Burritos give adequate fiber to improve the body’s metabolism. Hence, the body is able to flush out toxins and maintain optimal blood circulation.
Ingredients:-
Jaun/Jowar/Oats roti-2
Red kidney beans, raw -15 g
Salt -as per taste
Zucchini, chopped -2 tbsp
Green chillis, chopped- 2
Oil -½ tsp
Garlic, chopped -1 tsp
Onion, chopped -1 tbsp
Tomato puree -2 tbsp
Cinnamon powder -¼ tsp
Coriander leaves, chopped – 1 tsp
Serving Size: 1-2 pieces
Procedure:
1.Firstly Soak red kidney beans overnight ,Next day boil them with a little salt until very soft.
2.Drain excess cooking liquid and set aside.
3.Heat oil in a pan than add garlic and saute for half a minute on medium heat.
4.Now Add onion and stir fry for a minute or till translucent.
5. Add red kidney beans and zucchini. Add salt and cover till zucchini is a little soft.
6. Add tomato puree, mash beans and zucchini. Mash and mix a little with the help of a potato masher and cook on high heat till the mixture thickens.
7. Stir in the green chillis and cinnamon powder.
8. Warm roti and place a ladle full of bean and zucchini mixture on one side topped with coriander leaves.
9. Fold and serve with green chutney
Nutritional Value Of Beans Burrito –
Carbs-55 gm
Fat-11 gm
Protein-15 gm
calories-371 cal
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Jowar contains more fiber and protein than rice and wheat. Jowar is a good source of antioxidants.
Eating khichdi might aid in the body’s detoxification process, maintaining digestive balance and assisting in weight loss.
jowar is digested slowly, thus leading to maintained and stable blood Sugar levels. Being rich in fibre, Jowar gives a feeling of satiety, when consumed.
This is good low glycemic food,good for weight loss.
Ingredients:-
Jowar Grains -1/2 Cup
Sprouted Horse Gram (Channe ki Dal)-2 Tbsp
Oil- 2 tbsp
Mustard Seeds -1/2 Tsp
Jeera-1 Tsp
Turmeric Powder 1/2 Tsp
Salt -1/2 Tsp
Green Chillies-2
Chopped Ginger -1 Tsp
Asafoetida -1/8 Tsp
Mixed Vegetables ( Carrot, beans, peas and capsicum) -1 Cup
Chopped Coriander Leaves -2 Tbsp
Curry leaves- 10
Serving Size: 1 bowl
Procedure:
1. Soak Jowar grains for 15 hours and pressure cook adding 3 cups of water along with horse-gram for 20 mins.
2. In a pan add oil and temper mustard seeds, jeera, green chillies, ginger, asafoetida .
3. Add veggies, curry leaves and saute till they become soft.
4. Add salt, turmeric powder and and the cooked jowar with water and simmer for 10 minutes or till it becomes little dry.
5. Switch off when the khichdi is little soggy.
6.The water is absorbed once cooled.
7. Sprinkle coriander leaves and serve warm.
Nutritional Value Of Jowar khichdi –
Carbs-25gm
Fat-3gm
Protein-5 gm
calories-138 cal
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Jowar is one of the five top cereal crops in the world rich in protein, iron, and fibre. Jowar also has great antioxidants properties and is also gluten-free.
This recipe is easy to cook and nutritious. jowar upma is healthy due to its high fiber content, which aids digestion and promotes satiety.
This recipe is an ideal food to diabetic and celiac patients.
Ingredients
1.Jowar Seeds-2 cup
2.Onion, finely chopped- 1
3.Carrot, finely chopped -1
4.Green peas -1/4 cup
5.Roasted Peanuts -2 Tbsp
6.Ginger , grated-1 inch
7.Garlic , crushed-2 cloves
8.Green Chilli-2 chopped
9.Lemon juice-2 tsp
10.Turmeric powder -1/2 tsp
11.Rock Salt- as per taste
12.Black pepper powder-2 tsp
13.Oil -2 Tbsp
14.Water-4 cups
15.Coriander Leaves, finely chopped
Serving Size: 1 Bowl
Procedure:-
1. wash and soak Jowar pearls overnight or for at least 6 – 7 hours in water.
2.Drain the excess water. Place the Jowar into the pressure cooker along with 4 cups of water and salt.
3.Pressure cook for one whistle, turn the heat to low and simmer for about 10 minutes and turn off the heat. Allow the pressure to release naturally.
4.The Jowar will continue to cook in the pressure that exists in the cooker.
5.Open the lid of the pressure cooker, you will see the jowar pearls have chewy texture. So you will need to add a little more water and allow it to cook through for some more time.
6.Steam the vegetables and keep them ready to make the upma.
7.Heat oil in a saucepan over medium heat and saute the chopped onion, garlic and ginger for a couple of minutes until it is soft.
8.Once the onion turns translucent, add the peanuts and saute for another couple of minutes.
9.Now Add the steamed vegetables, turmeric powder, jowar, salt and black pepper. Adjust the seasonings to suit your taste.
10.Cover the pan with a tight fitting lid, reduce the heat to low and let Jowar Upma cook for about 5 minutes.
11.Turn off the heat and drizzle lemon juice over upma
12. Garnish with chopped coriander leaves and serve hot, with chutney(optional).
Nutritional Value Of Jowar Upma –
Carbs-15gm
Fat-3gm
Protein-3 gm
calories-99 cal
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Rava dosai or sujji ka dosa is quick and popular variant of dosa from the South Indian dish.This is easy to make and require no grinding or fermentation.
It is quick and healthy dish,having a healthy nutritional balance.
Ingredients :-
1.Semolina/Rava -1 cup
2.Rice flour-1/2 cup
3. Buttermilk-1 cup
4.Onion-1 finely chopped
5.Coriander -2 tsp finely chopped
6.Green chilli-1 finely chopped
7.curry leaves-4-5 finely chopped
8.Ginger -1” grated
9.Cumin seeds-1/4 tsp
10.Salt as needed
11.Coconut oil or sesame oil -1 tbsp
12.water-4 cups
procedure:-
Firstly, in a large mixing bowl take 1 cup rava, ½ cup rice flour
Now add 1 cup buttermilk, 1 tsp salt and 2½ cup water.
whisk and mix well making sure there are no lumps.
further add grated 1 chilli, 1 inch ginger, 1 tsp cumin, few curry leaves, 2 tbsp coriander and 1 onion.
add 1½ cup water and prepare a watery consistency batter.
rest the batter for 20 minutes making sure the rava has absorbed water.
mix well making sure the batter is thin watery consistency.
Heat a non stick dosa pan on medium flame.
now carefully pour the dosa batter over very hot tawa
lower the flame and cook until the dosa turns golden and crisp.
Put few drops of oil on the top and let it cook for 2-3 minutes on one side.You will see the edges lifting off the pan.
finally, fold the dosa and serve rava dosa immediately with tomato chutney or coconut chutney.
Samai or little millet is a highly nutritious and fiber rich millet.This is very versatile millet that can easily replace rice in any given recipe.
Samai rice is rich in phosphorus, which helps in tissue repair and produce more energy after workout. It is good for weight loss,detoxification and good antioxidant.
This also helps in controlling sugar as it is low in glycemic index.
Ingredients-
Little millet- 1 cup
Coconut grated- 1/2 cup
salt-1/2 tsp
water-5 cups
Oil-1 tsp
Procedure:-
Wash and soak Little Millet/ Samai in enough water for 2-3 hours.
Drain all the water and grind it along with grated coconut and a little salt.
First grind little millet and coconut to a coarse paste without adding water and then add 1 cup of water to make a smooth paste.
Check the batter and grind it again adding the required water to get a very smooth paste without any grits
Heat the dosa pan well.
Keep the flame high.
Pour enough batter to cover the pan
Turn the pan around quickly so the mixture coats the bottom well without any holes.
Now simmer the flame completely and close the dosa with a lid.
Let it cook for 30 seconds,Then remove the lid and again cook in an open pan for another 30 seconds.
When the edges start lifting, dribble a few drops of oil around and ease the dosa out of the pan.
Now, serve the little millet dosa along with chutney.
Ragi Appe healthy breakfast and snack option which is small round in shape. Rich in fibre, iron and calcium, among other nutrients, low in calories and easily digestible.
Ragi is an excellent food for weight loss,healthy eaters and diabetics, as well as for kids.
Ragi comprises a vast array of key nutrients like vitamin C and E , B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats.
This is feeling,healthy and easy to cook in just 10 minutes.
Ingredients-
1.Ragi flour -1 cup
2. Soojii -4 tsp.
3.Curd -1/2 cup
4. Jeera seeds -1 tsp.
5. Baking Soda -1/2 tsp.
6. Onions -1
7. Tomato -1
8. Capsicum -1
9. Green Chilli -1-2 According to taste
10. Coriander Leave- 2 tsp.
11. Salt -as per taste
Serving Size: 3-5
Procedure:-
1.Take Ragi flour and Sooji and Mix together,add salt and soda in it.
2. Add the chopped Onion ,tomatoes and capsicum and add it to the flour and make a thick batter by adding water in it.
3. Heat appe tawa or Idly maker & brush with oil and put batter into that.
4. Let it cook properly & then turn other side of appe.
Adai is one of the healthiest and feeling dishes from the South Indian cuisine.This is rice and dal pancake. This is protein rich dosa recipe from tamilnadu cuisine.
Adai dosa is complete wholesome and filling breakfast.
Adai dosa is great combination of dal,rice and spice and is loaded with protein.
This is vegan dish.The dish is rich in fibre and can therefore significantly improve digestive functioning and health .
Ingredients-
1. Rice- 1 cup
2 .Moong dal -1/2 cup
3.Urad dal -1/2 cup
4. Chana dal- 1/2 cup
5.Water-1 cup
6. Red chilies,-dry 3-4
7. Cumin seeds -1 tsp
8. Curry leaves -3-4 leaves
9. Ginger, sliced -1 inch
10. Asafoetida -1/4 tsp
11. Salt -According to taste
12. Garam masala/ Sambhar masala (Optional)- 1 tsp
13. Onion, chopped -2 tbsp
14. Coriander leaves, chopped -2 tbsp
15. Green chilies, chopped- 1-2 slits
16. Red chili powder- according to taste
17. Oil -2 tsp
Procedure :-
First Take a bowl and In a bowl add rice, moong, urad, and chana dal. Wash them properly and drain.
Add 1 cup water, red chillies (dry), cumin seeds, some curry leaves and soak overnight.
Grains are soaked, drain water and transfer them to a blender.
Now, add some sliced ginger In blender and grind to a coarse paste.
Transfer the paste into a bowl, then add 1/4 tsp of asafoetida and salt according to taste.
Add water according to the mixture texture to adjust the consistency.
Mix well.
Now heat a pan, and grease it with 1/2 tsp of oil.
On medium heat, pour a ladleful of batter and spread it gently.
Sprinkle some garam masala / sambhar masala (Optional) over the dosa.
Then garnish with chopped onion, coriander leaves, green chilies, and red chili powder.
Then flip it and cook it well from both sides.
Serve hot with coconut chutney or tomato chutney.
Serving Size: 1-2
Nutritional Value Of Adai Dosa-
Carbs-15gm
Fat-5 gm
Protein-4 gm
calories-115 cal
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