Soya Paneer Pancake is a healthy and nutritious pancake recipe made with soy flour, paneer, and a blend of aromatic spices. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein and fiber, thanks to the soy flour and paneer. However, people with a dairy or soy allergy should avoid this dish.
INGREDIENTS
1 cup soya flour: 120gms – 1/2 cup paneer, crumbled: 50gms – 1/2 teaspoon cumin powder: 2.5gms – 1/2 teaspoon coriander powder: 2.5gms – 1/4 teaspoon red chili powder: 1.25gms – Salt to taste – Water, as needed: 100ml – Oil, for cooking: 10ml
PREPERATION
1. In a large mixing bowl, combine the soya flour, crumbled paneer, cumin powder, coriander powder, red chili powder, and salt.
2. Add enough water to make a smooth batter. The batter should be of pouring consistency.
3. Heat a non-stick pan or griddle over medium heat. Brush some oil on the pan.
4. Pour a ladleful of the batter onto the hot pan and spread it into a circle.
5. Cook for 2-3 minutes until the bottom is golden brown. Flip the pancake and cook the other side for 1-2 minutes.
6. Remove the pancake from the pan and repeat the process with the remaining batter.
7. Serve hot with chutney or sauce of your choice.
This dish is rich in protein and fiber, which may be beneficial for weight loss and fat loss, easily digestible, combined with the goodness of curd that gives us required proteins and antibiotics that keep our gut healthy.
A handful of makhanas every day will also give you youthful skin.The antioxidants in Makhana help combat free radicals, reducing the risk of premature aging and promoting radiant skin. Its hydrating properties can also help maintain skin’s moisture levels
Its is easy to cook and healthy breakfast.This dish can be used the pre workout meals too.
Ingredients-
1.Curd-150gm
2. Roasted Makhana -handful
3. Chopped tomatoes-2Tbsp
4. Mix seeds-2 tbsp(Mixture of Pumpkin seeds,flax and chia seeds,sunflower seed,blueberries)
5.Cucumber chopped-2tsp
6. Roasted Groundnut-2Tbsp
7. salt-as per taste
8. Jeera powder-1/2tsp
9.Cow Ghee-1 tsp
Procedure:-
Take a pan, add 1 tablespoon of ghee or oil to it and heat it. …
Roast the makhanas for 10-12 minutes on a low flame, and keep stirring in between, till they become light golden brown and crisp. …
Once roasted, you can add some salt to it and store it in a jar once it cools down
Now Add cumin seeds to a pan,Begin to dry roast on a medium heat stirring often for 1 to 2 minutes.Once they become hot, turn down the flame to lowest and keep stirring.
Add them to a spice grinder and grind in intervals of 30 to 50 seconds until fine.
Take Curd in one bowl ,add Roasted makhana in it
Add seeds, finely chopped Cucumber, tomatoes to the makhana curd bowl
now add salt and jeera powder in it
Now garnish with roasted Groundnuts( Roast groundnuts in low flame for for 15–20 minutes in the pan)
serve immediately.
Nutritional Value Of Makhana curd Bowl
Carbs-26 gm
Fat-25gm
Protein-18 gm
calories-380 cal
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Ragi is a nutritious whole grain rich in fibre, calcium and iron. Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being.
Ragi comprises a vast array of key nutrients like B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats.
Ragi is best food for weight control, diabetes,Prevents Skin Damage,Boosts Hair Growth
Ingredients :-
Ragi flour -1 cup
Mustard seeds -¼ tsp
Chana dal- 1 tsp
Onion, chopped 1 tbsp
Carrot, chopped -1 tbsp
Beans, chopped -1 tbsp
Green chillies, minced -½ tsp
Curry leaves a few
Oil-1 tbsp
Salt to taste
Coriander leaves, chopped a few
Lemon juice – ½ tsp
Water -1-2 cups
Serving Size: 1 Bowl
Procedure:
Take ragi flour in a large bowl and add salt.
Now, slowly add the 1/2 cup water in small batches and rub it into the flour.
Add 1/2 – 1 cup more water gradually as needed. The texture must be grainy and damp.
Place this ragi mixture in a steamer bowl and cover it with a plate.
Steam for 10 minutes, after 10 minutes remove from the steam.
Crumble the steamed ragi and set aside.
In a pan, heat oil and add curry leaves, mustard seeds, and onion, cook till transparent in color.
Then add the chana dal and stir well.
Add the carrot and beans and cook till it softens.
Now, add the crumbled flour to the vegetables and keep stirring well to avoid lumps.
Cook it for some time and garnish it with some freshly chopped coriander leaves and lemon on it.
Serve and enjoy!
Nutritional Value Of Ragi Upma
Carbs-22 gm
Fat-5 gm
Protein-4 gm
calories-153 cal
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This is healthy starter recipe, which will serve you a complete nourishment.It provides a high-quality protein source, essential for muscle repair and growth, boost our immunity and aids in healthy digestion.
This is fiber rich,filling and wholesome dish.
This healthy recipe is for all age group.
Ingredients-
Jowar flour-1/2cu
Urad dal -1/2cup
Soya flour -1/2 cup
Cucumber, grated- 3Tbsp
Paneer, grated (prefer home made)-1/2 cup
Coriander leaves, chopped -1 tbsp
Green chillies, chopped -1/2 tsp
Onion, chopped -1 tbsp
Salt -to taste
Serving Size:1-2
Procedure:
Firstly Combine the jowar, urad dal and soya flours and salt with 2 cups of water in a bowl.
Than Mix well to make a thin batter.
Fold in the cucumber, paneer, green chillies and coriander.
Heat a pan and grease it with oil.
When hot, pour a spoonful of batter and spread it to make a mini pancake.
Cook on a medium flame until both sides are golden brown in colour.
Serve hot with green chutney
Nutritional Value Of Soya Paneer Pancakes
Carbs-7 gm
Fat-3 gm
Protein-3 gm
calories-67 cal
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This is An Wholesome snacks which is ideal for all the age group.
The best part of wraps is it is easy to carry and quick to make.
It contains vary high amounts of dietary fiber, high amounts of vitamins and protein. Beans benefits are good for heart disease, prevention to fighting cancer and lowering cholesterol and wight in between.
veggies in wraps makes the dish fiber rich which is good for digestion.
Ingredients :-
1.Beans-1 cup cooked
2.Broccoli/Cauliflower florets, blanched and chopped- 1/2 cup
Quinoa is a “super grain” because it is loaded with fiber, antioxidants, several vitamins, and minerals. It is rich in manganese, folate, zinc, iron, phosphorus, magnesium, and vitamin B1.
Additionally, omega-3 fatty acids, amino acids, and protein are high in quinoa. It is good for heart health, boosts gut health, and is good for skin and hair. Quinoa helps in reducing inflammation, improves cholesterol and blood sugar levels.
This recipe is easy to cook and tempting.
Ingredients
1.Quinoa -boiled 1 cup
2.Plain Curd-2 tbsp
3.Cucumber –chopped ¼ cup
4.Onion-chopped 2 tbsp
5.Cherry Tomatoes- chopped 1/4 cup
6.Cucumber, Shredded 2 tbsp`
7.Black pepper, ground to taste
8.Salt to taste
9.Basil leaves, chopped-2 tbsp
10.Dill seeds-1tsp dil
11. Lemon juice-1 tbsp
12.Feta cheese-2 tsbp
13.Tofu or salmon -1/4 cup cooked
Serving Size-1 Bowl
Procedure:
1.Firstly In a small bowl or jar, Take curd,shredded cucumber,lemon juice,salt ,dill seeds and pepper and Mix well
2.Now add onion, tomato, cucumber ,Feta cheese ,cooked Quinoa,cooked tofu /salmon and Season with basil leaves
3.Mix all together and serve it.
Nutritional Value Of Quinoa Tofu/Chicken salad
Carbs-23 gm
Fat- 12gm
Protein-10 gm
calories-236 cal
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Sourdough bread is not only tastier than regular bread, but it is also healthier and simpler to digest. This healthier sourdough bread with 100% sprouted whole grain flour is packed with seeds for extra vitamins, minerals, protein, and healthy fats. Because of the incorporated superfoods, this bread is one of the most nutrient-dense on the market. It’s also quite yummy. This bread is robust, has a delicious nutty flavor, and has great texture with all of those seeds. This recipe is ridiculously simple and vegan!
Sourdough is known for its characteristic tangy flavor, chewy texture and crisp, crackly crust. From a health standpoint, it dominates when compared to supermarket loaves. The naturally occurring acids and long fermentation help to break down the gluten, making it more digestible and easy for the body to absorb. And it tastes darn good!
Ingredients For Sourdough Bread at home-
Himalayan pink salt -2 tsp
Room temperature water 1 ¾ cups
Unfed starter from fridge 2 Tbs
Sunflower seeds – ¼ cup
Pumpkin seeds – ¼ cup
Black sesame seeds – ¼ cup
Hemp seeds – ¼ cup
Ground flaxseed – ¼ cup
Recipe For Sourdough Bread at home –
Method Mix all ingredients mentioned under dry mix thoroughly.
Add warm water, slowly kneading continuously until soft for about 10 minutes. Cover and allow to rise for an hour until doubled in size. Punch and kneel again.
Grease a loaf pan with butter, shape the dough into a loaf, and place it in it.
Simultaneously, for any remaining dough, sprinkle with topping.
Bake for 1 hour at 400°F until the top crust turns golden brown. Cool and remove. Slice them and enjoy every bite loaded with nutrients.
Steel cut oats & moong uttapam is a very yummy and healthy recipe for breakfast, lunch or dinner. There are many types of recipes prepared from oats. Steel cut Oats moong uttapam is one of them. It is a very healthy as well as an easy breakfast option. You can eat them for lunch or dinner as it is full of dietary fibers & high in plant protein.
Additionally, keep you full for a longer time and helps in weight loss. This recipe is a wonderful combination of important minerals, vitamins, and antioxidants. Steel cut oats & moong uttapam is low in fat and high in flavors. You can eat it with pudina chutney, coconut chutney, or raw mango chutney.
Steel cut oats are basically oat groats that are cut into half by large steel blades. Steel cut oats have also been called pinhead or coarse cut oatmeal. They are generally less processed than other kinds of oats. These are considered as one of the healthier grains in the world, with many advantages to the health. Apart from this, there are many benefits of oats. It can lower the risk of heart disease by regulating LDL cholesterol level.
Well, Insulin sensitivity is also improved and it helps reduce the blood sugar levels. This is why this whole grain is quite appropriate for those people that are suffering from diabetes and excessive blood sugar problems.
Moong dal is extremely light and high on protein and fibre, it keeps untimely hunger pangs at bay. Presence of these two nutrients- protein and fibre – make moong dal an effective option for weight loss.
INGREDIENTS OF STEEL CUT OATS & MOONG UTTAPAM:
1 Cup Steel cut Oats (soaked for 3 hours)
1 Cup Moong dal (soaked for 3 hours)
¼ tsp Asafoetida
Water as required
1 chopped Onion
1 chopped Tomato
½ chopped Capsicum
½ tsp chopped Green Chilies
Salt to taste
2 tsp coconut Oil
5-7 curry leaves
¾ tsp crushed Ginger
½ tbsp Coriander Leaves
Method to make Oats & Moong Uttapam:
Firstly, Grind soaked moong dal and steel cut oats.
Then add asafoetida, ginger paste & curry leaves to the mixture.
Now mix all the ingredients and add water to make a thick batter.
Keep the batter at rest for 10 minutes.
Now, add onion, tomato, capsicum, green chilies, and salt into the batter.
After that, heat a non-stick pan and grease it with little oil.
Then spread the batter on the pan evenly and cook from both sides until turned golden brown.
Finally, garnish it with coriander and serve hot with any chutney you like.
Macros of oats moong uttapam (1 ):-
Calories: 124 kcal
Carbohydrates: 15.7 g
Protein: 5g
Fat: 5g
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Veg Quinoa Poha is very healthy. It is a very rich source of protein, fiber, iron, and this Poha is great gluten-free.
Quinoa Poha is a flavorful healthy Indian-style one-pot dish made with quinoa and fresh-cut vegetables in an Instant cooking pan on stovetop. It can be prepared in less than 30 minutes and is a great lunch box recipe for kids and adults. Quinoa Poha is Vegan and Gluten-Free.
This Poha might seem tedious, but it’s actually as easy as cooking any type of rice. This colorful quinoa Poha is an easy, delicious meal prepared in less than 30 minutes that is low in calories and fat, and very filling especially if you are in a weight-loss program.