1/2 cup whole wheat flour (optional for binding and texture)
1/2 tsp baking powder
1/2 tsp cumin powder (optional)
1/4 tsp salt (adjust to taste)
1 small onion, finely chopped (optional)
1-2 green chilies, finely chopped (optional)
2 tbsp chopped coriander leaves
1 cup water (adjust for batter consistency)
1 tbsp olive oil or any healthy oil (plus extra for cooking)
Optional veggies: grated carrot, finely chopped spinach, or bell pepper
Instructions:
Make the batter: In a mixing bowl, combine sattu, whole wheat flour, baking powder, cumin powder, and salt. Add chopped onion, green chilies, coriander, and any optional veggies you like.
Add water and oil: Gradually add water while stirring to form a smooth, pourable batter—like regular pancake batter (not too thick or runny). Stir in the oil.
Cook pancakes: Heat a non-stick pan or griddle on medium heat. Lightly grease it with oil. Pour a ladleful of batter onto the pan and spread gently into a circle. Cook for 2-3 minutes until bubbles form on the surface, then flip carefully and cook the other side until golden brown.
Serve: Serve warm with green chutney, yogurt, or a drizzle of honey if you prefer a sweet touch.
Tips:
For extra protein, you can add a spoon of chia seeds or flaxseeds to the batter.
These pancakes are great savory, but you can also add a pinch of jaggery or a mashed ripe banana for a sweet version.
If you want gluten-free, skip whole wheat flour and adjust water to get the right consistency.
1/2 cup yellow mung dal (moong dal), soaked for 2-3 hours
1/2 cup boiled corn kernels (fresh or frozen)
1 small onion, finely chopped
1 green chili, finely chopped (optional)
1/4 cup coriander leaves, finely chopped
1/2 tsp cumin seeds or cumin powder
1/2 tsp grated ginger
1/4 tsp turmeric powder
1/2 tsp garam masala (optional)
Salt to taste
1 tbsp whole wheat flour or besan (gram flour) — for binding
A little oil for shallow frying (or use a non-stick pan with minimal oil)
Instructions:
Cook mung dal: Drain the soaked mung dal and pressure cook or boil it until soft but not mushy (about 2-3 whistles in a pressure cooker or 15-20 mins boiling).
Mash dal: Once cooked, lightly mash the dal, leaving some texture.
Mix ingredients: In a large bowl, combine the mashed mung dal, boiled corn kernels, chopped onion, green chili, coriander, cumin, ginger, turmeric, garam masala, and salt.
Add binding agent: Add whole wheat flour or besan gradually, mixing well to form a dough-like mixture that can hold shape. If too wet, add a little more flour.
Shape tikkis: Divide the mixture into small portions and shape into flat round tikkis (patties).
Cook tikkis: Heat a non-stick pan with a little oil on medium heat. Shallow fry the tikkis until golden brown and crispy on both sides (about 3-4 minutes each side).
Serve: Serve hot with green chutney or yogurt dip.
Tips:
You can add grated carrot or finely chopped spinach for extra nutrition.
Baking is also an option: Place tikkis on a baking tray, brush lightly with oil, and bake at 200°C (400°F) for 20-25 mins, flipping halfway.
½ cup rolled oats (use certified gluten-free if needed)
1 egg(or flax egg for vegan)
¼ cup milk(dairy or plant-based like almond or oat milk)
½ tsp baking powder
¼ tsp cinnamon(optional)
Pinch of salt
½ tsp vanilla extract(optional)
Optional Boosts:
1 tbsp chia seeds or ground flaxseed (for extra fiber & omega-3)
A few blueberries or dark chocolate chips
👩🍳 Instructions:
Blend the ingredients Add banana, oats, egg, milk, baking powder, cinnamon, salt, and vanilla to a blender. Blend until smooth (about 20-30 seconds). Let it sit 5 minutes to thicken slightly.
Cook the pancakes Heat a non-stick skillet over medium heat and lightly grease with coconut oil or olive oil. Pour about ¼ cup of batter for each pancake. Cook 2–3 minutes until bubbles appear and edges firm up. Flip and cook another 1–2 minutes.
Serve with healthy toppings Try:
Sliced bananas & berries
Greek yogurt or coconut yogurt
Natural peanut/almond butter
A drizzle of pure maple syrup or honey (optional)
🌿 Vegan Option:
Replace the egg with a flax egg:
Mix 1 tbsp ground flaxseed with 2.5 tbsp water
Let sit for 5 minutes before adding to the blender
To make healthy one-pot pasta soup brings together creamy peanut-sesame flavors, spicy undertones, and tender paneer chunks in a rich, hearty broth. It’s a quick, comforting meal perfect for a cozy evening. Packed with protein, healthy fats, and a medley of textures, this soup is a delightful fusion of flavors.
INGREDIENTS FOR HEALTHY ONE-POT PASTA SOUP:-
Pasta (penne, spaghetti, or fusilli)*: 100g
Paneer (cubed): 150g
Peanut butter (unsweetened): 2 tablespoons (30 g)
Sesame paste (tahini): 1 tablespoon (15 g)
Vegetable broth: 4 cups (960 ml)
Coconut milk (optional, for creaminess): 1/2 cup (120 ml)
Soy sauce (or tamari for gluten-free): 1 tablespoon (15 ml)
Garlic (minced): 4 cloves (12 g)
Ginger (minced): 1 tablespoon (15 g)
Carrot (julienned): 1 medium (50 g)
Bell pepper (sliced): 1 medium (100 g)
Green onions (chopped): 2 stalks (10g)
Red chili flakes: 1 teaspoon (2g)
Sesame oil: 1 tablespoon (15 ml)
Salt and pepper: To taste – Lime juice: 1 tablespoon (15 ml)
Fresh cilantro (for garnish): 1 tablespoon (5 g)
PREPARATION METHOD FOR HEALTHY ONE-POT PASTA SOUP:-
1. Cube the paneer and soak it in warm water for 10 minutes to make it soft.
2. Julienne the carrots and slice the bell peppers for even cooking.
3. Mince the ginger and garlic to enhance flavor.
4. Prepare the vegetable broth in advance (homemade or store-bought).
5. Heat Oil: In a large pot, heat sesame oil over medium heat. Add minced garlic and ginger, and sauté until fragrant.
6. Add Vegetables: Toss in the julienned carrot and sliced bell peppers. Cook for 2-3 minutes until slightly tender.
7. Prepare the Broth: Add the peanut butter, sesame paste, soy sauce, and vegetable broth to the pot. Whisk until the peanut butter and sesame paste dissolve completely.
8. Cook the Pasta: Bring the mixture to a boil, then add the pasta. Cook according to the package instructions, stirring occasionally to prevent sticking.
9. Add Paneer: Once the pasta is almost done, gently add the paneer cubes and simmer for another 2-3 minutes.
10. Finish with Coconut Milk (Optional): Stir in the coconut milk for extra creaminess. Add red chili flakes, salt, and pepper to taste.
11. Add Lime Juice: Once cooked, remove from heat and stir in fresh lime juice.
12. Garnish & Serve: Ladle the soup into bowls and garnish with chopped green onions and fresh cilantro.
NUTRITIONAL VALUE PER 100 g: –
Calories: 128 kcal
Protein: 4.8g
Fat: 6g
Carbohydrates: 12g
Fiber: 1.2g
If you are struggling shedding weight. You can talk to us by taking this assessment: Click here
Spinach crepes are light and packed with the goodness of spinach, making them an excellent choice for a nutritious breakfast, snack, or even a light lunch. These crepes are rich in vitamins, minerals, and fiber, making them a healthy and delicious option.
INGREDIENTS FOR SPINACH CREPE :-
1 cup besan
Salt to taste
Pinch of black pepper
Water as required
100 gms paneer
Salt to taste
4 tsp pepper powder
1/4 cup milk
1 tbsp oil
1 tbsp garlic, finely chopped
1 onion, thinly sliced
Handful of spring onion, finely chopped
Handful of spinach, roughly chopped
Salt to taste
Pinch of pepper
1 tbsp oregano
1 tbsp chilli flakes
2 tbsp processed cheese, grated
2 tbsp processed cheese, grated
1 tsp oregano
1 tsp chilli flakes
PREPARATION METHOD FOR SPINACH CREPE:-
Mix the besan, salt, pepper, and water in a bowl to a smooth liquid consistency and keep it aside.
Blitz the paneer, salt, pepper, and milk to a smooth puree.
Now Heat oil in a pan. Add garlic, onion, spring onion, spinach, salt, pepper, oregano, and chili flakes and mix well. Let the spinach wilt a little.
Add in half the paneer puree and cheese and mix well.
On a non-stick tawa, add in some of the besan batter and flatten it out like a dosa/chilla. Cook for 2-3 minutes until golden brown. Flip and cook for 20-30 seconds.
Heat the remaining paneer puree with some cheese, oregano, and chili flakes till it thickens slightly for dipping purposes. Stuff the onion filling in the crepe. Fold and serve with some paneer sauce and dig in!
NUTRITIONAL VALUE PER 100 g: –
Calories: 80 kcal
Protein: 4g
Fat: 2.5g
Carbohydrates: 9g
Fiber: 1.5g
If you are struggling shedding weight. You can talk to us by taking this assessment: Click here
To Prepare Banana Chia Oatmeal Smoothie is a perfect breakfast option for people on the go. It’s a vegan and gluten-free recipe that’s rich in fiber, protein, and healthy fats. The chia seeds and oats in this smoothie make it a great source of plant-based protein and fiber, which can help keep you full and energized throughout the morning. It’s also rich in potassium and other essential nutrients found in bananas, making it a healthy and nutrient-dense breakfast option. However, people with a nut allergy should avoid this recipe.
1. In a blender, add the banana, rolled oats, chia seeds, unsweetened almond milk, vanilla extract, and ground cinnamon. Blend until smooth. 2. Taste the smoothie and add honey or maple syrup if desired for added sweetness. 3. Pour the smoothie into glasses and serve immediately.
