Multicoloured nutritious chapati

As the subject goes, this chapati/roti has nutrients packed from spinach and beetroot. This is one of my kids’ favourite dish. The multicoloured chapatis are visually very appealing to the kids.

Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline. More details about this leafy vegetable can be found in this link: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Beetroot is an excellent source of folic acid and a very good source of fibre, manganese and potassium.
The green leaves of the beetroot can be used instead of spinach as they are rich in calcium, iron and vitamins A and C. The greens should not be overlooked.
Ingredients: (for 8-9 chapatis )
Palak leaves puree – 1/4 cup
Beetroot puree – 1/4 cup
Whole wheat flour/atta – 2 1/2 cups
Salt as required
Cooking oil/ghee – 1 tbs
Method:
1. The above mentioned puree is made by grinding the leaves/vegetable individually in a blender/mixer grinder.
2. Split the whole wheat flour into 3 bowls.
3. Add Beetroot puree and spinach puree respectively to the first and second bowl. Leave the third bowl as-is.
4. Add required amount of salt and oil to each of those bowls and knead them into a soft dough.
5. Roll the dough from each of those bowls into three separate Chapatis.
6. Stack the green, plain and red dough one above the other and roll it into cylindrical shape.spinach_beetroot_chappati_1
7. Slice the cylinder into medium sized pieces.
8. Roll each of the cut pieces into chapatis.
spinach_beetroot_chappati2
9. Cook it on the tawa and smear with a dab of ghee.
10. Serve with pickle, curd or cheese spread.
Tips:
1. To make the chapati more nutritious, 1 tsp of oats flour/amaranth flour can be added to the wheat flour.
2. Carrot may be used in place of beetroot; carrot adds orange colour to the chapati.
3. The puree or the flour consistency may be altered based on the requirement.
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Garlic bread rolls

This is the first bread recipe that I baked with the help of a recipe that I found on the internet. My anxiety levels were quite high right from the beginning until tasting the garlic bread. The taste was awesome and the flavour of garlic filled my home 🙂

Thanks to 

garlic_bread_roll2 garlic_bread_roll

Ingredients:

For the dough:

  • 1 and ½ cup whole wheat flour/atta
  • 2 tbsp all purpose flour/maida
  • 1 tsp dry active yeast
  • 150-160 ml water – approx ⅔ cup water (depending on the quality of flour, you may have to add less or more)
  • ½ tbsp sugar
  • 1 tbsp oil
  • ½ tsp salt
For the garlic spread
  • 2 tbsp dairy butter or vegan butter
  • ½ to ⅔ tbsp minced or chopped garlic or finely crushed garlic
  • 1 tsp chopped celery
  • ¼ tsp dry oregano
  • 2 pinch carom seeds/ajwain
  • 1 or 2 tsp nutritional yeast (optional)
  • ½ tbsp sunflower oil or olive oil
  • salt and pepper as required
Method:
  1. Mix  ½ tbsp sugar and yeast in warm water. allow to sit at room temperature for 10-12 mins.
  2. Add the flours, salt and oil to the bowl of yeast mixture after the yeast solution bubbled and frothy.
  3. Mix well and knead to a smooth and soft dough.
  4. Rub oil on the whole dough and keep covered for up to 1:30 to 2 hours until leavened.
  5. Beat the butter with a spoon till light and fluffy. add all the spices & herbs along with salt. mix well.
  6. Check the seasoning in the garlic spread and add more of the herbs, spices or salt if required.
  7. Lightly punch the dough before making the rolls on a work surface.
  8. Divide the dough into two parts.
  9. Take one part of the dough and on a lightly dusted flour, roll to a round or rectangle till you get ½ inch width in the rolled dough
  10. Spread the garlic butter evenly on the dough.
  11. Roll the dough till the end.
  12. Make a similar roll with the other part of the dough.
  13. Slice both the rolls
  14. First give a cut from the center and then equally cut the two parts. so you have now 4 equal slices of the rolled dough.
  15. Grease a pan in which all the 8 rolls will fit. place the rolls in the pan and brush their tops with remaining garlic butter. cover and let the rolls double up for 35-40 minutes.
  16. Sprinkle some sesame seeds on top of the rolls.
  17. Bake in a pre heated oven for 30-35 minutes at 180 degrees C till the tops are golden.
  18. Serve the garlic bread rolls with tea or coffee.

Sprouted Dalia(Broken Wheat) Upma

Sprouted Dalia is also known as Bulgar wheat or broken wheat. It is prepared after sprouting wheat of superior quality and then processing it on a solar-operated grinder, thus ensuring all the vitamins and minerals are well-preserved. When cooked, broken wheat has a very hearty, warm aroma and a grainy, delightful taste. It has a very good source of dietary fiber and manganese. It is also a good source of magnesium.

Ingredients (For 4 members) :

Sprouted Dalia rava – 1/2 cup
Onion, chopped – 1
Green chilli, chopped – 1
Green peas – 1/4 cup
Carrots, diced – 1/4 cup
Refined Oil – 1 tbs
salt to taste
Chopped coriander – 2 tbs

Method:

  1. Wash the dalia thoroughly. Blanch it in 2 cups of hot water for 4 minutes. Drain and keep aside.
  2. Heat the oil in a pressure cooker. Add the onion and green chilli and sauté till the onion turns translucent .
  3. Add the peas, carrots, dalia and salt and sauté for 3 to 4 minutes.
  4. Add 1 1/2 cups of water and pressure cook for 1 whistle.
  5. Garnish with the coriander and serve hot.

Tips:

1. You can use any other vegetables of your choice.

2. You can use broken wheat instead of sprouted broken wheat.

Macaroni with Soy nuggets

This dish is easy to prepare and is one of the favorite healthy breakfasts at my home. I conceived this recipe while trying to cultivate the habit of including wheat and soya for breakfast. This dish offers rich sources of protein, dietary fiber and carbohydrates from the wheat based macaroni and more protein from the soya nuggets. Green olives may be added as desired for taste.
logo I am posting this recipe for the event Balanced breakfast meals hosted by Mansi.

Macaroni with Soya nuggets

Ingredients:

Wheat based macaroni – 250 gms
Soy nuggets(soaked in water and drained) – ¼ cup
Tomatoes, chopped – 2
Onions, sliced – 1 (Big)
Tomato ketchup – 4 tbs
Garlic pods, peeled and chopped – 3-4
Olives, sliced – 2 tsp
Italian seasoning such as Basil, Oregano and mixed seasoning
Red chilli powder – ½ tsp
Refined oil – 1 tsp
Butter – 2 tsp
Coriander leaves, chopped – for garnishing
Salt to taste

Method:

  1. For every cup of macaroni, add 1 and 1/2 cups of water and boil it with salt and refined oil. Drain the water and keep aside.
  2. Heat the butter in a pan and sauté the onions, garlic and tomatoes till they turn glossy.
  3. Add chilly powder and salt to the above mixture and stir well.
  4. Add the pasta, soy nuggets and olives. Cook for few minutes with the lid covered.
  5. Sprinkle some seasoning and cook for a minute.
  6. Pour in the tomato ketchup and cook for a minute.
  7. Remove from heat and garnish with coriander leaves.

Cheesy Scrambled Egg

This is an easy breakfast or snack that can be prepared in just 5 minutes. Kids will love this dish a lot and may be used in bread or burger buns.

Ingredients:

Butter 1/2 tsp
Egg 1
Milk 1 tbs
Mozzarella Cheese (grated) 1/4 cup

Method:

egg,butter and milk

1. In a microwavable soup cup, microwave butter on high(100% power) for 15 sec or until it melts.

2. Spread the butter evenly on all sides of the cup.

3. Crack the eggs in a bowl (make sure that there is no egg shell).

4. Add milk and beat well using a fork.

5. Add cheese and mix well.

6. Cover with a plastic wrap or a plate leaving it partially open.

7. Microwave on high for 50 – 60 secs, stirring once during cooking.

8. Allow it to stand, covered, for 2 minutes.

9. Carefully remove from the microwave with an oven mitt.
cheesy scrambled egg

10. Garnish with pepper if required.

Ven Pongal

Ven Pongal is a popular dish in South Indian homes and is typically served as a breakfast.

Pongal

Ingredients:

Rice 1 cup
Split green gram(Moong Dal) 1/4 cup
Refined oil 3 tsp
Black Peppercorns 1 tsp
Cumin(Jeera) 2 tsp
Ginger 1″ piece, finely chopped
Asafoetida(Hing) a pinch
Cashew nuts split, fried in 1 tsp ghee 10-12
Ghee 2 tsp
Salt to taste

Preparation:

1. Roast the Rice and Moong Dal for 1 or 2 min. Add 4 cups of water, choped ginger, and salt; Cook( Cooker – 3 to 4 whistle, Pot – till the water is absorbed and the mixture is well cooked )
2. Heat 1 tsp oil in a pan and fry the black peppercorns till they start spluttering. Add to the rice mixture.
3. Add the Jeera, curry leaves and asafoetida to the rice mixture and cook till well done. Be careful that the mixture does not harden; add water, if required.
4. Add the remaining oil and ghee, and the fried cashew nuts. Mix and remove.
5. Serve hot with Coconut chutney or Vengaya Gothsu.

Tips:
If you do not like to taste of whole black peppercorn,
Grind the black pepper and jeera, fry it in 1 tsp of ghee; add it to the rice mixture.