Healthy Vegetarian Breakfast & lite Dinner Recipes

Healthy filling Frankie your children would love it. Full of vitamins and minerals. A healthy options for children who do not eat vegetables. It is a high fiber dish heart healthy for adults and lowers cholesterol.

•  Total Time: 80-90 minutes
•  Serves: 6

Ingredients:

Procedure:

Tentative Nutrition content per serving:

• Calories: 317.6
• Carbs: 60.4 gm
• Total Fat: 4.3 gm
• Saturated fat: 0.8
• Poly Unsaturated fat: 0.6 gm
• Mono Unsaturated fat: 2.5 gm
• Proteins: 8.9 gm
• Sodium: 2000 mg
• Cholesterol: 1 gm
• Sugar: 1.9 gm
• Fiber: 5.3 gm

Healthy snack for children with sweet tooth

Ingredients:

• 1 cup Boiled whole wheat noodles
• 1 cup Grated Gur (Jaggery)
• 1/2 tbsp ghee (clarified butter)
• 1/4 tsp elaichi powder (cardamom)
• 1/4 cup mixed dry fruits (Pistcheo, almonds, cashewnuts, raisins, walnuts)

Procedure:

• Heat ghee in a pan add jaggery and stir constantly till jaggery dissolves.
• Turn of the flame.
• Add the dry fruits and the boiled noodles.
• Mix well serve warm.

Note:

If you want to have crunchy sweet noodles. Deep fry the boiled whole wheat noodles in ghee and then follow the above procedure.

Your child doesn't like banana try this recipe he would love it

Ingredients:

• 1 slice vanilla sponge cake
• 2 medium size bananas (cut in to thin slices)
• 1/4 cup mixed dry fruits (Pistcheo, almonds, cashewnuts, raisins, walnuts)
• 2 tsp honey
• 1 tsp butter
• 1/4 tsp cinnamon powder

Procedure:

• Heat butter in the pan.
• Add banana slice to it.
• Allow to cook for 2 minutes.
• Turn off the flame.
• Add the dry fruits and honey to the mixture.
• Toast the vanilla sponge cake on a non stick pan.
• Place the toasted cake on a plate.
• Spread the banana mixture on the cake slice.
• Sprinkle cinnamon powder in it. And serve warm.

Note:

You can also sprinkle chocolate powder on the top to make it more appealing to the children.

A Healthy breakfast for your child's hectic school days

Ingredients:

• 2 cup whole wheat flour
• Salt to taste
• 1 tsp oil
• 2 tbsp ghee or butter
• 1 cup green peas
• Onion chopped
• 1/4 tsp ginger paste
• 1/4 tsp zeera (Cumin seed) powder
• 1/2 tsp green chilies paste
• 1/4 tsp coriander seed powder
• 1/4 cup fresh coriander chopped finely
• 1/2 tsp lemon juice
• 1/4 tsp coriander seed powder
• 1/2 tsp sugar

Procedure:

• Coarsely grind the green peas.
• Heat oil in pan and onion and saute till they turn pink.
• Add green peas, salt, ginger paste, Cumin seed powder, green chilies paste, sugar and coriander seed powder and saute till the mixture becomes little dry about 5 minutes.
• Turn off the flame.
• Add fresh coriander and lemon juice, mix well.
• Keep it aside.
• Mix whole wheat flour, oil and a little salt in a bowl, add sufficient water and knead into a dough.
• Apply 1 tsp ghee on the dough, cover with a butter paper and rest for some time.
• Heat a non stick pan.
• Divide dough into 6 equal portions and shape them into balls.
• Shape each ball into a small bowl, place a little of the green peas mixture in the dough bowl, gather the edges, seal and shape into a ball again.
• Further roll into paranthas dusting with a little dry flour.
• Cook the paranthas on the hot tawa, turning sides and applying a little ghee or butter, till both sides turn golden brown.
• Serve hot with yogurt, salad or pickle.

High protien healthy baked kothibir vadi

•  Total Time: 40-45 minutes
•  Serves: 4

Ingredients:

• 1 cup gram flour
• 1 cup rice flour
• 1 cup finely chopped Coriander leaves
• 1 tbsp sesame seeds
• 1 tbsp lemon juice
• 2 tsp eno fruit salt (soda)
• 2 tsp ginger green chili paste
• 1 1/2 cup water (or as per requirement)
• 1 tsp olive oil and 1 tsp sesame seed oil (mix both oil) for greasing
• Salt to taste
• Turmeric powder - less then 1/2 tsp
• Salt as per taste
• Garam masala - less then 1/2 tsp

Procedure:

• Batter: Mix gram flour (besan) and rice flour in a bowl. Add little water at a time and stir. a make sure no lumps are formed. Add enough water to make a thick batter. 
  Add green coriander, ginger paste, green chilly, red chilly, turmeric powder, salt, garam masala, lemon juice and 1 tbsp oil in the batter and mix well. 
  Roast sesame seeds and add in the batter and mix well. Batter is now ready.
• Pour 3 cups of water in a steamer at the bottom. Heat the water.
• Take a shallow steel plate grease it with oil.
• Take 1/2 batter in another bowl add 1 tsp eno soda and mix well in one direction, you will see the size of the batter will increase to almost double. Immediately pour the batter in the greased plate up to 1/2 inch thickness.
• Place the plate in the steamer. And steam for 10-12 minutes over medium heat.
• To check if it cooked insert a knife or toothpick if it comes out clean it is ready or else cook for 2-3 minutes more.
• Take out the plate from the steamer and let it cool for few minutes. Cut the kothimbir vadi
• Repeat the same procedure for rest of the batter.
• Heat a non stick pan.
• Grease it with little oil and place the kothimbir vadi and cook till both the sides turn golden brown. Crispy kothibir vadi is ready to serve with green chutney.

Tentative Nutrition content per serving:

• Calories: 79
• Carbs: 5 gm
• Fat: 0.7 gm
• Saturated fat: 0 gm
• Proteins: 1.4 gm
• Sodium: 232 mg
• Cholesterol: 0 gm
• Sugar: 3 gm
• Fiber: 1 gm

Healthy healthy breakfast to start your day

Ingredients:

• 1 1/2 cup whole wheat rawa / lapsi rawa
• A little less than 1 cup udad dal (Black gram lentil)
• 1/2 tsp methi seeds (fenugreek seeds)
• Salt to taste
• Sesame seed oil 2 tsp
• 1/2 cup curd

• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1/4 tsp black pepper
• 1/2 tsp ginger grated
• 2 green chilies chopped
• 4-5 curry leaves
• 1/2tsp hing (asafetida powder)
• 1 tsp ghee

Procedure:

• Wash and soak urad dal and methi seeds for 2 hours.
• Grind urad dal and methi seeds and curd to make a smooth paste.
• Leave it to ferment for 5-6 hours or overnight
• Wash and soak lapsi rawa in water for 2 hours.
• Add this fermented batter to lapsi rawa and mix well
• Add salt to taste.
• Heat ghee and temper mustard seeds, cumin seeds, black pepper powder, grated ginger, green chillies, curry leaves and hing.
• Add this to the batter and mix well.
• Grease sesame seed oil to the idli moulds and pour the batter in the moulds.
• Steam for 10 minutes.
• Serve hot with green chutney and or sambar

Eat Oats in a new Indian style breakfast

Ingredients:

• 2 cups oats
• 1 cup Rawa (semolina)
• 1/2 cup wheat bran
• 2 tsp flaxseeds
• 3 cups curd
• 1 tsp oil
• 1tsp urad dal (black gram lentil)
• 1 tsp channa dal (Bengal gram lentil)
• 4-5 curry leaves
• 1/2 tsp grated ginger
• 2 green chilies finely chopped
• Baking soda 1 tsp
• Coriander leaves 2 tbsp finely chopped
• Salt to taste

Procedure:

• Heat a pan and Roast oats on a medium heat for 4- 5 minutes till the color changes to light brown.
• Remove from the pan and allow it to cool. Coarsely grind the mixture.
• Heat oil in the pan and temper mustard seeds, cumin seeds, mustard seeds, urad dal, channa dal, ginger, green chilies, and curry leaves
• Add rawa to it and roast it till the coloe changes to light brown add flax seeds, salt and wheat bran and toast it for a minute. Let it cool.
• Mix the above mixture with the oats mixture. (you can make extra mixture and store in air tight container for future use).
• Add curd, and baking soda and mix to make a thick batter. If neede add little water.
• Grease the idli moulds with oil or ghee and pour the mixture in to it.
• Steam idli for 10 minutes
• Serve warm with green chutney and sambar

High calcium nutritive snack for growing children

•  Total Time: 20 for cooking, 20 minutes for preperation
•  Serves: 4

Ingredients:

• Nachani flour 2 cups
• Urad dal 1 cup
• Salt to taste
• 2 tsp oil
• Green chili and ginger paste 2 tsp
• Salt to taste
• Finely chopped corriander

Procedure:

• Soak ragi flour in water for 1 hour.
• Soak urad dal in water for 2-3 hours and grind it into a smooth paste.
• Mix the urad dal paste and soaked ragi flour and mix well.
• Let it ferment overnight in a warm place.
• Add salt and 1 tsp oil, green chili and ginger paste, and corriander to the batter.
• Put the batter in idli moulds and steam for 15 minutes.
• Serve hot with green chutney or sambar

Tentative Nutrition content per serving:

• Calories: 186
• Carbs: 31 gm
• Total Fat: 3 gm
• Saturated fat: 0
• Proteins: 1.2 gm
• Sodium: 388 mg
• Cholesterol: 0gm
• Sugar: 3 gm
• Fiber: 2 gm