Sweet dalia is a nutritious breakfast for growing kids and especially new moms. It is rich in iron and protein with fewer calories. Cracked wheat is high in fiber.
Approx. 2 servings
- Broken wheat (Dalia) – 1 cup
- Grated Jaggery (Gur) – 3/4 cup
- Clarified butter (Ghee) – 1/4 cup
- Cashews, Almonds – 1/2 cup (coarsely chopped)
- Cardamom powder (Elaichi) – 1 tsp
- Golden raisins – 1 tbsp
- Milk – 1 cup
- Water – 2 cups
- Freshly grated coconut – 1/2 cup(optional
- Dry roast coarsely chopped cashews and almonds and keep aside.
- In a heavy bottom pan, roast Dalia with ghee on medium-low heat. Let it roast for 7-8 minutes or till it gives roasted aroma.
- In a sauce pan, add water and milk. Bring it to a boil.
- Add it to roasted Dalia. Mix well to avoid any lumps. Cook it covered for 3-4 minutes on low heat.
- Add grated jaggery and grated coconut. Mix well.
- Add cardamom powder, golden raisins and roasted nuts to dalia. Let it cook for few more minutes, till it turns dry.
Moong dal (yellow split lentil) is very healthy and easy to digest. It can be used to make these simple crepes with onions and green chilies. Enjoy these crepes for breakfast or evening snack.
Approx. 4 servings
- Moong dal (yellow split lentil) – 2 cups
- Ginger – 1 inch piece grated
- Green chili – 1 finely chopped
- Cumin seeds – 1 tsp
- Turmeric powder – 1/4 tsp
- Fresh Cilantro – 2 tbsp finely chopped
- Salt as per taste
- Cooking oil for pan frying
- Wash and soak moong dal in water for around 4 hours.
- Grind the dal, green chili and ginger to a smooth paste. Add little water if required.
- In a large bowl, add batter, chopped cilantro, turmeric powder, salt and cumin seeds.
- Add little water to make the batter of a thick pouring consistency. Mix well.
- Heat a tawa (griddle) or a non-stick pan. Apply ½ tbsp oil to it.
- On medium heat, pour a ladle full of batter and spread it in a circle, moving from the center to the outer edges like making dosa or any pancake.
- Pour a teaspoon of oil along the sides, and let it cook on medium heat. Flip and let it cook on each side till it becomes golden brown.
- Repeat the above process with the remaining batter.
Serve hot with Green cilantro chutney or ketchup.
Eggless banana walnut muffins
This is a classic recipe for making eggless banana walnut muffins. You can substitute walnuts with any nut of your choice for this recipe.
- Ripe bananas – 3
- Sugar – 3/4 cups
- All purpose flour – 1.5 cups
- Baking soda – 1 tsp
- Baking Powder – 1 tsp
- Salt – 1/2 tsp
- Melted butter – 1/3 cup
- Flax seed powder -1 tbsp + 3 tbsp water
- Walnuts – 1/2 cup coarsely chopped
- Brown sugar – 2 tbsp
- Vanilla extract – 1/2 tsp
- Preheat oven to 375 degrees F.
- Mash bananas and keep side.
- In a small bowl, add flex seed powder with 3 tbsp water. Mix well.
- In a large bowl, sift all purpose flour, baking soda and baking powder. Add mashed bananas, flex mixture, sugar, vanilla extract, chopped nuts, salt and melted butter. Mix well.
- Line the muffin pan with paper muffin cups. Pour the above mixture in each cup. Sprinkle brown sugar on each muffin top. It gives crunch and beautiful brown color to muffins. Bake for 25 minutes or till done.
Serve banana walnut muffins warm or at room temperature for breakfast.
Paneer Kathi Roll
Paneer kathi roll is chapatti roll filled with spicy paneer filling and green chutney. Kathi rolls are great for lunch boxes or picnics. The filling can be altered according to your choice of vegetables. Enjoy this easy and versatile recipe.
For Kathi roll : Approx. 4 servings
For Spicy Paneer filling:
Indian cottage cheese (paneer) – 1/2 lbs or 200 gms
Sweet onion – 1 cup thickly sliced
Green bell pepper – 1 cut in thick slices
Tomato ketchup – 3 tbsp
Cumin seeds (Jira) – 1 tsp
Red chili powder – 1 tsp
Ginger – garlic paste – 1 tsp
Chaat masala – 1/2 tsp
Cooking oil – 1 tbsp
Salt as per taste
For Chapatis/ Roti:
Whole wheat flour (atta) – 1 cup
Water – 3/4 cup
Salt to taste
Green Chutney – 1 cup
- For Filling: Cut paneer in long sticks and soak them in medium hot water for 5 minutes.
- Heat oil in a pan. Add cumin seeds, when it starts crackling add sliced onions. Stir fry on high heat for a couple of minutes. Add ginger, garlic paste and green bell pepper and stir fry for couple of more minutes. Add paneer.
- Finally add tomato ketchup, chaat masala, red chili powder and salt. Mix well and keep aside.
- For chapattis or roti: In a bowl or food processor combine wheat flour and water and knead into soft dough. Divide the dough into eight equal portions. Roll out each portion into a thin chapatti or roti.
- Heat shallow pan or tawa and cook each chapatti lightly on both sides. Set aside.
- Apply green chutney on one side of the chapatti, put some filling in the center and roll up tightly.
- Warm these rolls on the tawa or pan just before you are ready to serve. Cut each roll diagonally and serve.
Wrap these rolls in aluminum foil and enjoy these warm kathi rolls with hot and sweet mango chutney.
Note: Fresh tortillas can be used in place of chapatties/rotis.
This recipe is also entered in “Get Grillin’ with Family Fresh Cooking and Cookin’ Canuck, sponsored by Ile de France Cheese, Rösle, Emile Henry, Rouxbe and ManPans.”
This recipe is also entered in “Let’s Go Stuffed Series – LGSS” event @ showandtell-vatsala.blogspot.com
For 1 banana nut loaf
- Whole wheat flour – 1.25 cups (You can substitute with All purpose flour for traditional recipe)
- Chopped walnuts – 1/4 cup
- Chopped pecans – 1/4 cup
- Ripe bananas – 3 mashed
- Unsalted butter – 1/2 cup melted
- Baking soda – 1 tsp
- Flax seeds powder – 2 tbsp (egg substitute)
- Vanilla extract – 1 tsp
- Brown sugar – 1 cup
- Brown sugar – 2 tbsp for sprinkling on the top
- Salt – 1/4 tsp
Nutritional Facts of flax seeds:
Flax seeds contain high levels of dietary fiber including lignans, an abundance of micronutrients and omega-3 fatty acids (table). Flax seeds may lower cholesterol levels, especially in women. Initial studies suggest that flax seeds taken in the diet may benefit individuals with certain types of breast and prostate cancers. A study done at Duke university suggests that flaxseed may stunt the growth of prostate tumors, although a meta-analysis found the evidence on this point to be inconclusive. Flax may also lessen the severity of diabetes by stabilizing blood-sugar levels. There is some support for the use of flax seed as a laxative due to its dietary fiber content though excessive consumption without liquid can result in intestinal blockage. Consuming large amounts of flax seed may impair the effectiveness of certain oral medications, due to its fiber content, and may have adverse effects due to its content of neurotoxic cyanogen glycosides and immunosuppressive cyclic nonapeptides.
- Pre heat oven to 350 degree F.
- Grease a non stick loaf pan with some butter. Keep aside.
- Prepare flax paste, i.e. 2 tbsp flax seed flour + 6 tbsp water, mix well.[Flax seed flour works as egg substitute]
- In a large bowl, sift flour and baking soda.
- Now add, chopped walnuts, pecans, mashed bananas, butter, Flax seed powder dissolved in water, brown sugar, vanilla extract and salt. Mix well.
- Transfer the batter to the pre greased loaf pan.
- Sprinkle 2 tbsp brown sugar on the top. It gives beautiful brown color and crunch to the bread.
- Put the pan in the oven for 45 minutes or an hour. Insert a skewer in the middle, if it comes out clean, banana nut bread is done.
- Take it out of the oven, cool it completely and then slice it.
Serve banana nut bread slice with vanilla ice-cream or a cup of coffee.
For Sabudana Khichadi [4 servings]
- Sabudana (Tapioca or Sago pearls) – 1.5 cups
- Potato – 1
- Roasted peanuts – 1/2 cup
- Green chili – 1 Finely chopped
- Cilantro – ¼ cup
- Lime juice – 2 tbsp
- Sugar – 1.5 tbsp
- Cumin – 1 tsp
- Red chili powder – ½ tsp
- Cooking oil – 1 tbsp
- Salt to taste
- Soak sabudana in just enough water to cover it. Let it stand overnight. In the morning, the sabudana looks nice and fluffy.
- Boil, peel and cut potato in small cubes. Finely chop green chilies and cilantro and keep aside.
- Coarsely grind roasted peanuts and keep aside.
- In a bowl mix, Sabudana with roasted and crushed peanuts.
- Heat 1 tbsp cooking oil in a shallow pan. Add cumin seeds; let it crackle for 1 minute. Add asafoetida powder and chopped green chilies to it.
- Add the sabudana mixture to the pan. Now add boiled potato cubes to it. Mix well. Keep the heat medium and stir occasionally. Add red chili powder, salt, sugar and lime juice to it. Cook for few more seconds. Do not add water to the khichadi at any point. It will make it lumpy.
- Sabudana khichadi is ready to be served.
Garnish sabudana khichadi with freshly chopped cilantro and some fresh lime juice.
Note: Always try making sabudana kichadi in shallow pan. It prevents khichadi from sticking or getting lumpy.
Serving healthy breakfast isn’t that hard. This easy recipe calls for what you mostly have in your refrigerator and pantry. And yes it requires no cooking skills :-).
Approx. 4 servings
- Organic vanilla yogurt – 2 cups
- Fresh strawberries – 10
- Walnut & Pecans – 1/2 cup
- Kashi Go Lean Crunch Cereal – 2 cups [Or any cereal of your choice]
- Lightly toast walnuts and pecans in a pan. Crush them in small bites. Keep aside. Cut strawberries in quarters and keep aside.
- Take four tall glasses to serve parfaits. Layer each glass with 2 tbsp of vanilla yogurt. Now add 4-5 strawberry pieces, add 2 tbsp of cereal and 1 tbsp of nuts.
- Repeat the same sequence, yogurt, strawberry, cereal and nuts in all four glasses. Garnish with strawberries.
- Serve immediately or for later use, cover these glasses with cellophane wrap and refrigerate.
Enjoy as a yummy and healthy breakfast.