Kids Nutrition Rules, Welcome wonderful mummies that understood the importance for gluten free cooking for the kids. We cannot control what they eat outside, but we can control what they eat in home. 1. Research shows that kids who eat Proteins and Fat rich meals have higher IQ. 2. The best cooking oil for kids is coconut oil, as it will boost their immunity also. 3. Omega 3 is essenal fay acid, that should be included in kids diet in supplemental for. Don't worry I will soon come with Omega 3 jellies for the kids in the Indian market. 4. Young Boy need more proteins in the diet than girls. 5. If your kid is into sports, some quick sources of energy before the sport is a good opon, like Bananas and other fruits. Enjoy these Recipe and make your lile devils Healthy :) Breakfast Recipe 1 Kids Favorite Uttapam Click here for recipe 2 Crispy Kuttu Dosa Click here for recipe 3 Sweet Treat Coconut Raisin Oats Bowl Click here for recipe 4 Gluten Free Salty pancakes Click here for recipe 5 Moong Dal Pakoda Click here for recipe 6 Crunchy Poha Rice Click here for recipe 7 Overnight Oats Click here for recipe 8 Sabudane Ki Khichdi Click here for recipe 9 Coconut Spinach Flatbread Click here for recipe 10 Vegetable Besan Poora Click here for recipe Lunch recipe
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Kids Nutrition Rules,
Welcome wonderful mummies that understood the importance for gluten free cooking for the kids. We cannot control what they eat outside,
but we can control what they eat in home.
1. Research shows that kids who eat Proteins and Fat rich meals have higher IQ.
2. The best cooking oil for kids is coconut oil, as it will boost their immunity also.
3. Omega 3 is essen�al fa�y acid, that should be included in kids diet in supplemental for. Don't worry I will soon come with Omega 3
jellies for the kids in the Indian market.
4. Young Boy need more proteins in the diet than girls.
5. If your kid is into sports, some quick sources of energy before the sport is a good op�on, like Bananas and other fruits.
Enjoy these Recipe and make your li�le devils Healthy :)
Breakfast Recipe
1 Kids Favorite Uttapam Click here for recipe
2 Crispy Kuttu Dosa Click here for recipe
3 Sweet Treat Coconut Raisin Oats Bowl Click here for recipe
4 Gluten Free Salty pancakes Click here for recipe
5 Moong Dal Pakoda Click here for recipe
6 Crunchy Poha Rice Click here for recipe
7 Overnight Oats Click here for recipe
8 Sabudane Ki Khichdi Click here for recipe
9 Coconut Spinach Flatbread Click here for recipe
10 Vegetable Besan Poora Click here for recipe
Lunch recipe
1 Power Boosting Tiny Besan Paneer Cakes Click here for recipe
2 Cashew Peanut Rich Biryani Click here for recipe
3 Brain Power Coconut Rice Click here for recipe
4 Oats Upma Click here for recipe
5 Nutrition Booster Amaranth Tikkis Click here for recipe
6 Paav Bhaaji Click here for recipe
7 Nutrients Full Veggies Idli Click here for recipe
8 Energy Boosting Pizza Click here for recipe
9 Tangy Kids Loving Dhokla Click here for recipe
10 Take Away Meatballs Click here for recipe
Dinner recipe
1 Potassium Rich Sweet Potato Fries Click here for recipe
2 Moong Dal Dosa with Coconut Chutney Click here for recipe
3 Kadhi Chawal Click here for recipe
4 Ghiya/ Gobhi/Pyaaj/AAloo Pakoda Click here for recipe
5 High Protein Chicken Coriander Soup Click here for recipe
6 High Fiber Daal Flat bread Click here for recipe
7 Fish Fingers Click here for recipe
8 Grilled Fish with lemon butter sauce Click here for recipe
9 Zucchini Noodles Click here for recipe
10 Mouth watering Creamy Chicken Click here for recipe
Snacks Recipe
1 Kid´s Love Paneer Squares Click here for recipe
2 Kiddy´s Vada Click here for recipe
3 Oats Idli Click here for recipe
4 Oats Cookies Click here for recipe
5 Fruit Yogurt Click here for recipe
6 Carrot Halwa Click here for recipe
7 Healthy Sweet Balls Click here for recipe
8 Ladoo´s for stronger bones Click here for recipe
9 Homemade Granola Click here for recipe
10 Energy boost Sheera Click here for recipe
KIDS FAVOURITE RAGI UTTAPAM
Preparation time-10 minutes
Cooking time-5 minutes
NUTRITION BENEFITS
★ Rich in iron, lycopene, an�oxidants and other essen�al Vitamins like A, K, E.
★ Excep�onally rich in calcium as rage and curd both gives you good amount of calcium.
INGREDIENTS
❖ Ragi Flour-¾ cup
❖ Rice flour-½ cup
❖ Curd-½ cup
❖ Cumin seeds=1 teaspoon
❖ Freshly grated ginger-¼ teaspoon
❖ Fresh coriander leaves-2 tablespoon
❖ Olive oil-2 tablespoon
❖ salt-As per taste
❖ water-As much required
❖ Assorted veggies
1. Onions-1 small finely chopped
2. Tomatoes-1 cup chopped
3. Spinach-1 cup chopped
4. Fresh coriander leaves-1/2 cup
METHOD OF PREPARATION
➢ Take a bowl, add rice flour ,ragi flour and salt together
➢ Add curd to it and add water as per the requirement, the ba�er should not be too thin link dose ,it should be thick yet smooth
➢ Now add all the assorted chopped veggies including grated ginger and cumin seeds to it and mix it properly. Make sure that
there should be no lumps in the ba�er
➢ Heat a nons�ck taw and grease it with li�le olive oil
➢ Take a spoonful of ba�er and spread it on the pan but it should be li�le thick not too thin like dose.
➢ Cook it at medium to low flame for 1 minute, once it gets par�ally cooked, flip the side and cook from the other side.
➢ Once done, remove it from the taw or pan.
➢ Serve hot with coconut chutney or mint chutney or groundnut chutney
SWEET POTATO FRIES
Prep time-15 minutes
Cooking time-30 minutes
Nutrition Benefits
1. Rich in vitamins and Minerals including calcium, iron and selenium
2. It is rich in an�oxidant known as beta carotene
3. It is a slow releasing carbs, helps in boos�ng stamina and energy levels.
4. Potassium and Magnesium present in sweet potatoes helps in stabilizing blood pressure
INGREDIENTS
❖ Sweet potatoes-2 medium sized cut into wedges
❖ Rice flour-4 teaspoons
❖ Olive oil-2 tablespoons
❖ Jeera powder-1 teaspoon
❖ Coriander powder-1 teaspoon
❖ Salt-As per taste
METHOD OF PREPARATION
➢ Preheat oven at 200 C and line a large baking sheet with li�le oil on it.
➢ Cut the sweet potatoes uniformly into wedges.
➢ Soak the sweet Potatoes in cold water for approx. 20-30 minutes as this will help in removing the starch and make the fries crispier.
➢ A�er 20-30 minutes, drain the excess water and pat it with co�on cloth or towel to get it rid of, from extra moisture
➢ Now place these sweet potatoes to a large bowl, add rice flour to it and toss it well. Pour the sweet potato into mesh strainer to get rid
of from extra rice flour
➢ Place back into the bowl and now add olive oil, Jeera powder, coriander powder or any other seasoning of your choice and toss it well.
➢ Arrange these potatoes on a baking sheet make sure none of sweet potatoes should be over lapped ,it should be placed evenly and
single all over the sheet
➢ Bake them for 12 minutes or max by 15 minutes .Remove them from the oven, flip it and then place it back and the bake it for 10
minutes
Note-once fries are baked, turn off the oven and keep them remain in the oven for 10 minutes more. It will make the fries even crunchier
COCONUT RAISINS OATS BOWL
Preparation time-5 minutes
Cooking time-20 minutes
Nutrition Benefits
1. Oats are very filling and excep�onally rich in dietary fiber and promote good sa�ety and prevent from unwanted cravings.
2. Raisins are high in phosphorus, calcium which is much needed for growth of baby.
INGREDIENTS
❖ Plain oats -1/2 cup
❖ Coconut milk-½ cup
❖ Honey or jaggery-2 teaspoon
❖ Water-½ cup
❖ Ripe Banana-1 medium size(chopped)
❖ Raisins-5- 10(soaked)
❖ Walnuts-2-3 (soaked)
❖ Fresh Shredded coconut-3 tablespoon
❖ Cinnamon powder-1/4 Teaspoon
METHOD OF PREPARATION
➢ Take a saucepan, add one cup water and coconut to it and bring it to boil.
➢ Add oats, chopped banana, raisins, shredded coconut, grated jaggery or honey and cook it at low flame for 5-10 minutes or mixture
gets smooth.
➢ Turn off the heat and serve it. Sprinkle it with cinnamon powder and walnuts from the top of it.
POWER BOOSTING BESAN PANEER PANCAKES
Preparation Time-10 minutes
Cooking Time-10 minutes
Nutrition Benefits
★ High in protein and promote excellent development in kids
★ Boost immunity
★ Rich in Vitamin A ,B1.B2 and Iron
★ Good for bones as paneer is excellent source of calcium along with protein and hence good for bones development
INGREDIENTS
❖ Besan or chickpea flour -1 cup
❖ Grated paneer-½ cup
❖ Fresh coriander leaves-2 Tablespoon
❖ Grated Ginger-½ tea spoon
❖ Tomato-½ cup finely chopped
❖ Grated Carrot-2 tbsp.
❖ Ajwain or Carom seeds-½ tsp.
❖ Salt-As per Taste
❖ Water-1 cup or as much required
❖ Olive oil-2 Tablespoon
METHOD OF PREPARATION
➢ Take A bowl, add Besan, coriander leaves, Ajwain, Tomato, Grated paneer and carrot to it.
➢ Add water to it and whisk all together with the help of whisker properly and avoid lumps in it.
➢ You can use more water if required as per the consistency, it should not be very thick
➢ Now take a non-s�ck tawa, grease it with li�le oil with the help of brush.
➢ Add a spoonful of ba�er and spread on the pan.
➢ Cook it on low to medium flame from one side and then cook it from other side �ll it gets it gets golden in color.
➢ Garnish it with paneer along with coriander leaves.
➢ Serve hot with mint chutney.
CASHEW PEANUT RICH BIRYANI
Prep time-10 minutes
Cooking time-20 minutes
NUTRITION BENEFITS
❖ Rich in omegas and it will help in developing brain.
❖ Beans and peas are rich in protein which will help in boos�ng immune system and good for repairing �ssues.
➢ Take a pan, dry roast sesame seeds un�l the seeds get crack and they turn to brown in color but make sure not to overcooked ,do it as low to medium flame
➢ In a mixer, add sesame seeds for 10-15 seconds to make it into powder. Once done add peanuts, cardamom powder, jaggery, Again
Blend it properly to make uniform mixture.
➢ Now transfer this mixture into bowl or plate and add crushed cashew nuts into it and mix it well.
➢ Now apply li�le ghee on your palms and take li�le amount of mixture in your hand and roll them to ladoos.
➢ Once done, store these yummy ladoos in air�ght container or jar .
Note-The shelf life of these ladoos are one week
KIDDY’S VADA
Prep time-10 minutes
Cooking time-15 minutes
NUTRITION BENEFITS
★ I t is healthy weight gain recipe. ★ It is also rich in folic acid and vitamin B. ★ It also helps in stabilizing blood pressure.
INGREDIENTS
❖ Sabudana-½ cup ❖ Sweet potato-1 (boiled and mashed) ❖ Roasted peanuts-½ cup ❖ Fresh coriander leaves-1 teaspoon ❖ Chaat masala-1 teaspoon ❖ Onion-½ cup chopped ❖ Ginger-1 teaspoon(grated) ❖ Ghee-4 tablespoon ❖ Lemon juice-1 teaspoon ❖ salt-As per Taste
METHOD OF PREPARATION
➢ Soak sabudana overnight or minimum for 4 hours in water. ➢ A�er 4 hours, you will see sabudana absorb the water and it texture become very so� and mushy(Drain excess water if necessary) ➢ Now add mashed sweet potato, salt, grated ginger, fresh coriander leaves, chopped onion, Chaat masala, lemon juice and crushed
peanuts.
➢ Mix this mixture well using your palms or with the help of spatula. ➢ Now apply li�le ghee on your palms and by taking li�le amount of mixture ,roll them in the form vada and keep it aside
➢ Take a kadhai, add ghee to it and on hea�ng add vadas in the batches .Cook them �ll they get golden brown in color and transfer them
to a plate. (Place �ssue paper or absorbent paper on the plate to drained out excess oil).
➢ serve hot .
MOONG DAL PAKODA
Prep time-20 minutes
Cooking time-20 minutes
NUTRITION BENEFITS
★ It is great source of protein and energy both. ★ Diabe�c friendly. ★ It is rich in potassium, magnesium and fiber.
INGREDIENTS
❖ Chana dal-½ cup
❖ Moong dal-½ cup ❖ Fresh coriander leave-2 tablespoon ❖ Onion-1 cup(chopped) ❖ Ginger garlic paste-1 teaspoon ❖ Jeera powder-1 teaspoon ❖ Salt-as per taste ❖ Ghee-½ cup
METHOD OF PREPARATION
➢ Soak Chana dal and moong dal in separate bowls for 6-7 hours. ➢ A�er 7 hours, drained the excess water from it and grind the dal in a mixer to form thick paste.
➢ Now add fresh coriander leaves, ginger garlic paste, cumin seed powder, salt, chopped onion to it.mix it well to for uniform mixture.
c ➢ Now take parchment paper, place it on the plate. Now take spoonful of mixture make small balls of it and place it on parchment paper.
Similarly make small balls of the whole mixture ➢ Now heat ghee in the kadhai and cook them un�l they get crisp and golden brown in color.
➢ Transfer these pakodas to plate (place �ssue paper or absorbent paper on the plate to drain out excess oil). ➢ Serve it hot with your favorite chutney
OATS IDLI
Prep time-5 minutes
Cooking time-15 minutes
NUTRITION BENEFITS
★ It is highly rich in dietary Fiber and aids diges�on. ★ It is rich in an�oxidants, Vitamin K and potassium ★ It is good in improving eyesight. ★ It is rich in protein, calcium and builds strong immunity.
INGREDIENTS
❖ Oats-1 cup ❖ Curd-½ cup ❖ Chana dal-½ tablespoon ❖ Curry leaves ❖ Mustard seeds-1 teaspoon ❖ Carrot-½ cup(grated) ❖ Capsicum-½ cup(finely chopped) ❖ Fresh coriander leaves-1 tablespoon ❖ Salt-as per taste ❖ water-½ cup or as much as required ❖ Olive oil-1 teaspoon
METHOD OF PREPARATION
➢ Buy oats flour or dry roast oats and then grind it in mixer to form coarse powder. ➢ Heat oil in the pan, add mustard seeds, curry leave,chana dal and allow them to splu�er.
➢ Now add grated carrot, chopped capsicum and coriander leaves to it and toss them for a minute.
➢ Now take a mixing bowl, add the vegetable mixture to it, curd and water to it.mix it well with the help of spatula. Adjust water as per
the consistency.
➢ Now put spoonful of ba�er in idli steamer and cook it for 15 minutes .first 5 minutes cook at full flame and then for 10 minutes low to
medium.(Grease the idli plates well with oil)
➢ Once done serve it with coconut chutney.
OATS COOKIES
Prep time-10 minutes
Cooking time-15 minutes
NUTRITION BENEFITS
★ It is loaded with dietary fiber and hence heart friendly. ★ It is rich in omega 3, an�oxidants and calcium. ★ It helps in keeping your insulin stable and hence it is diabe�c friendly.
INGREDIENTS
❖ Oats-2 cups(without any flavor) ❖ Banana-1 cup(ripe) ❖ Flax seed powder-2 tablespoon ❖ Cinnamon powder-½ teaspoon ❖ salt-¼ teaspoon ❖ Honey-4 teaspoon (3 teaspoon need to be used for dough.)
METHOD OF PREPARATION
➢ Preheat oven at 300-350 degrees and line a baking sheet with parchment paper ➢ In mixer, grind the oats, to make it bit coarse powder. Do not grind it to form flour.
➢ Take a mixing bowl, add oats, cinnamon powder, flaxseed powder, mashed banana and honey to it.mix it properly and make sure the
mixture should be wet and dense.
➢ With the help of spoon, scoop the dough into equal mounds and place it over baking sheet. Once done press each cookie from the
center to create �ny well in the center and fill it with li�le honey.
➢ Bake the cookies at 350 degrees for 15 minutes un�l it get cooked .Make sure it should be li�le firm on the outside and so� from inside. ➢ Once done, place them to cooling rack for 5 minutes. ➢ Tasty cookies are ready to serve.
ENERGY BOOSTING SHEERA FOR KIDS
Prep time-5 minutes
Cooking time-15 minutes
Nutrition Benefits
★ It is natural coolant and has amazing an�oxidant proper�es. ★ It contain higher amount of Dietary ,fiber and potassium and helps in regula�ng blood pressure as well.
INGREDIENTS
❖ Water chestnut flour(singhara A�a)-1 cup ❖ Jaggery or shakkar-¾ cup ❖ Desi Ghee-4 tablespoon ❖ Elaichi powder-1 teaspoon ❖ Almonds-1 tablespoon(crushed) ❖ Cashew Nuts-1 tablespoon(crushed) ❖ Water-2 cups
METHOD OF PREPARATION
➢ Take a non-s�ck pan or kadhai, add 2 tablespoon of ghee in it, on hea�ng add water singhara A�a and cook it at low flame for 6-7 minutes, keep adding ghee simultaneously while con�nuously s�rring it.
➢ Add 2 cups of water while s�rring it con�nuously to avoid lumps and cook it for 3-4 minutes �ll it absorb all the water. ➢ Now add grated jaggery or shakkar.
➢ Cook it at low flame while keep s�rring it for 5 minutes more.
➢ Once done, turn off the flame and add cardamom powder and mix it well. ➢ On serving garnish it with nuts.
YUMMY HEALTHY TIKKI
PREPARATION TIME-20 MINUTES
COOKING TIME-20 MINUTES
NUTRITION BENEFITS
★ Loaded with an�oxidants and boosts energy levels. ★ Rich in protein. ★ It produces neurotransmi�ers that are effec�ve for your mood and sleep . ★ It helps in regula�ng proper func�oning of thyroid gland
INGREDIENTS
❖ Singhara Flour-1 cup ❖ Mashed sweet potato-1 cup ❖ Peanuts-½ cup(roasted and crushed) ❖ Chaat masala-1 teaspoon ❖ Fresh coriander leaves-1 teaspoon ❖ salt-As per Taste ❖ Ghee-3 Tablespoon
METHOD OF PREPARATION
➢ Take a mixing bowl, add singhara flour, mashed sweet potato, crushed peanuts,chaat masala, fresh coriander leaves, salt .Mix them properly and add water if required ,make sure it should not be s�cky.
➢ Now apply li�le ghee on your palms and make �kkis out of it in even size. ➢ Keep the �kkis in refrigerator for about 10 minutes. ➢ Meanwhile heat the ghee in pan; on hea�ng shallow fry these �kkis from both the sides �ll it get brown crispy texture. ➢ Serve hot with mint chutney
HOMEMADE GRANOLA
PREPARATION TIME-5 MINUTES
COOKING TIME-5 MINUTES
2 hours to refrigerate
NUTRITION BENEFITS
★ It is loaded with dietary Fiber, calcium and iron. ★ It is rich in protein and boost energy levels especially when you need something while snacking on the go. ★ It is also loaded with vitamin B Groups such as Vitamin B1, B2, and B3.
INGREDIENTS
❖ Chia seeds-1 tablespoon ❖ Flax seeds-1 tablespoon ❖ Oats-1 cup(grinded to coarse powder) ❖ Walnuts-1 cup ❖ Dates-4-5 pcs(seedless) ❖ Honey-3 teaspoon ❖ Strawberry or raspberry-1 cup
METHOD OF PREPARATION
★ In a food processor, add chia seeds, honey and strawberries, process it �ll it become smooth in consistency. Keep it aside for 10 minutes �ll it turn into thick like jam.
★ Now add walnuts, oats flour, seedless dates, flax seeds Process it again to mix them properly.
★ Once done, spread this mixture evenly on the pan and allow it to set for 5 minutes.
★ Now spread the chia seeds mixture layer over it and allow it to set for 2 hours in refrigerator.
★ Once done, cut the bars in the desired shape. ★ Your healthy snack is ready.
FRUITY NUTTY YOGHURT
PREPARATION TIME-10 minutes
COOKING TIME-0 MINUTES
NUTRITION BENEFITS
★ Loaded with an�oxidants, fiber and vitamins. ★ It has probio�c which will keep your gut healthy.
INGREDIENTS
❖ Assorted fruits-2 cups(Kiwi,apple,pomegranate,strawberries) ❖ muesli-½ cup ❖ Assorted Nuts-½ cup(almonds, cashew nuts) ❖ Chia seeds-1 tablespoon ❖ Yoghurt-1 cup(take muslin cloth, strain the curd from it ,it will drain the excess water and you will get thick consistency curd ) ❖ Vanilla essence-1 teaspoon ❖ Honey-1 teaspoon
METHOD OF PREPARATION
➢ Pour 2 tablespoon of yoghurt in serving glass. ➢ Add chia seeds in it .
➢ Now add layer of assorted fruits over it.
➢ Then Add Another layer of yoghurt and add nuts ➢ Pour 1 tablespoon of yoghurt over it and add muesli on the top of it. ➢ Serve it immediately.
1. Heat oil in a kadhai 2. Add the peanuts and fry un�l browned. Remove from oil and keep aside. 3. Add the curry leaves and fry un�l crisp. Remove and add to the peanuts. 4. Add the avalakki in batches and fry un�l they puff up. Remove and add to the peanuts. 5. Add turmeric powder, red chilli powder and salt.
Sabudana Khichdi SERVINGS-3
Ingredients
❖ 2 cups of sabudana(sago) ❖ A bunch of curry leaves for the flavour ❖ 4 tablespoons of coconut ❖ Mustard seeds-½ tsp ❖ ½ cup of peanuts (roasted) ❖ A bunch of fresh coriander leaves ❖ 6 cups of water ❖ 5 tablespoons of ghee ❖ Potato (2 medium sized) ❖ 1 tablespoon lime juice ❖ Green chillies (8) ❖ Salt as per taste
Method of preparation
1. Wash the sago in running water. Soak them in water for at least 5-6 hours. If it does not turn so� soak them for another 2-3 hours. 2. Peel the potatoes and cut it into cubes 3. Ground the peanut in a grinder 4. Take a pan. Put it on medium flame.
5. Heat some ghee on it 6. Add green chillies, mustard seeds 7. Saute them. 8. Add the potato cubes. S�r the whole mixture. 9. Cook �ll potato cubes turn so�. 10. Add on the remaining ingredients along with the soaked sabudana. 11. Mix all the ingredients well on a medium to low flame 12. Let the mixture cook for 3-4 minutes. 13. Sprinkle some water on the mixture. 14. Let the mixture cook �ll it gets s�cky. 15. Add salt and mix well 16. Turn off the flame. Serve the dish by garnishing the same with chopped coriander leaves and some lemon juice.
COCONUT SPINACH FLATBREAD
Ingredients
● ½ cup almond flour ● ½ cup tapioca flour ● 1 cup coconut milk, ● Salt, adjust to taste, optional ● Coconut oil
Vegetable Besan Poora
Ingredients
● Gram flour (besan) 2 cups ● Onion chopped 2 medium ● Tomato chopped 1 medium ● Ginger grated 1 inch ● Green chillies chopped 3 ● Fresh coriander leaves chopped 2 teaspoons ● Cumin seeds 1 teaspoon ● Red chilli powder 1 teaspoon ● Garam masala powder 1 teaspoon ● Salt to taste ● Oil to shallow fry
Method of preparation
1. In a large bowl mix together besan, onions, tomatoes, ginger, green chillies and coriander leaves and mix well. Add little water and mix well. 2. Add cumin seeds, red chilli powder, garam masala powder and salt and mix well. Heat oil in a non-stick pan. Pour a ladle full batter on the
tawa and spread it like a dosa and cook till pudas turn golden brown or gets cooked. Serve with mint chutney or with sauce.
Overnight Oats
Ingredients
● 1/3 cup rolled oats ● 1/3 cup milk of your choice ● 1/3 cup plain Greek yogurt You can use regular non-Greek yogurt too! ● 1/3 cup fresh or frozen fruit Berries, banana, chopped apple! ● 1 tbsp chia seeds Optional, but they will help it thicken up! ● 1 pinch kosher salt ● 1 pinch cinnamon
Method of preparation
1. Stir everything together in a bowl. 2. Place in fridge overnight. 3. In the morning top with something crunchy and something with healthy fats - like nut butter or nuts.
Paav Bhaaji
Ingredients
● Almond flour-2 cup
● Olive oil-3 tbsp
● Baking powder-1/4 tsp
● Eggs - 2
● Salt-1/ 4 tsp
Preparation
1. Take a bowl add almond flour , Eggs, olive oil,baking powder and salt
2. Mix it well with the help of spatula
3. Take a microwave safe bowl ,grease it well with olive oil and transfer this mixture in the bowl
4. Microwave it for 10 minutes
5. Now you can slice it in the desired shape you want
6. Toast it and serve it with bhaji
Bhaaji
● 1 tsp oil
● 4 cubes large butter, finely chopped
● 1 cup onion, chopped
● 1 tsp ginger-garlic paste
● 1/2 cup lauki, chopped
● 1/2 cup capsicum, chopped
● 1 cup potatoes, chopped
● 1/2 cup beetroot, chopped
● 2 tsp salt
● 1 tsp chili powder
● 3 tsp pav bhaji masala
● 1 tsp red chili powder
● 1/2 cup tomato puree
● 1 cube butter
● 1 bunch coriander leaves
Preparation
1. Heat oil in a pan. Add cubes of butter along with onion
2. Saute till golden brown and then add ginger garlic paste. Mix well.
3. Now add chopped lauki along with coriander and mix well, followed by a cup of chopped potatoes. Mix and mash well together.
4. Add chopped beetroot, salt, chilli powder and pav bhaji masala to the mashed mixture. Mix well.
5. Now add the tomato puree.
6. Mix the tomato puree thoroughly and then add butter followed by coriander leaves to the cooked bhaaji. Mix thoroughly.
Nutrients Full Veggies Idli
Ingredients
● Rice -½ cup
● Urad dal-½ cup
● Salt-as per taste
● Oil- for greasing
Preparation
1. Wash and rinse the dal and rice thoroughly in separate bowl
2. Soak dal and rice in different bowl overnight
3. In the morning drain out excess water from the dal and rice.
4. Grind both of them with separately
5. Now transfer both of them into same bowl with salt as required.
6. Transfer this mixture into grinder and add water as required
7. Now add water salt and mix grinded dal and rice in the grinder,as need to give smooth consistency to the batter.
8. Cover it with lid and keep it for 10-12 hours and allow it get ferment.
9. Once done,pour one glass of water in pressure cooker
10. Take the idli stand and grease it with oil,take a spoonful of batter and pour in each mould.
11. Place this stand in the pressure cooker and cover it with a lid ,cook it for 10 minutes at medium to slow flame and then for 5 minutes at 5
minutes
12. Your idli is ready after 15 minutes,once done, keep it aside and allow it to cool.
13. Remove the idli from the moulds and your idli is ready
14. Now keep these idlis in a bowl
15. Cut each idli into wedges
16. Now we need to make vegetable idli,for that we need
Meat Balls
Ingredients
● 1 lb minced lamb (ground lamb)
● 1/2 cup breadcrumbs
● 1 1/2 tbsp milk
● 1 onion (white, brown or red), finely chopped
● 2 garlic cloves, minced
● 1 tsp ginger puree
● 2 tsp garam masala
● 1 tsp cumin powder
● 1 tsp coriander powder
● 1 cup spinach leaves
● 1 tbsp oil
Preparation
1. Preheat oven to 190c / 375f / gas 5
2. Soak the breadcrumbs in milk and set aside
3. Place all other ingredients (apart from the oil) in the food processor and mix until all ingredients are combined.
4. Add the breadcrumb mixture and mix again until you have a smooth paste.
5. Roll into heaped tablespoon balls (I made 22) and place on a baking tray
6. Chill for 15 mins. Heat the oil in a wide, shallow frying pan and brown the balls. Then return to the baking tray.
7. Cook for 15 minutes.
8. Serve with cucumber raita or a dip of your choice
High Fiber Daal Flat bread
Ingredients
● 1 1/2 Cups ground flax seed
● Dry substance for rolling ( coconut flour .)
● 1 tablespoon coconut oil
● 1/2 tsp cumin (optional)
● 1 /2 cup spinach puree
● 1 tablespoon psyllium husk
● filling of your choice (I like any mixture of cauliflower, onions,, tomatoes, green peas)
Preparation
1. Grind some flax seeds in your blender, enough to end up with 1/2 cup of ground flaxseeds.
2. Heat the oil in a pan and add cumin seed when it popup the add into flaxseed flour..
3. Now add husk seed powder and spinach puree and make a nice dough.Turn the dough out onto a well floured surface. Knead until smooth
and pliable, about 10 minutes.
4. Flatten the balls with the palm of your hand, then use a rolling pin to roll out each piece into a 6 to 8 inch diameter round.
5. Heat a frying pan over medium heat. Add wrap on it and cook both side. Now fill with your favorite vegetable now wrap is ready
6. enjoy
Fish Fingers
Ingredients
● 1 ½ pounds tilapia filets
● ¼ cup plus 1 teaspoon San J Gluten Free Tamari
● 1 large egg
● 2½ cups coconut flakes
● ½ cup mayonnaise
Preparation
1. Position oven racks in the top and bottom third of the oven and preheat to 400 degrees. Line two baking sheets with foil and spray generously with gluten free, non-stick cooking spray.
2. Cut the tilapia filets in half lengthwise down the center line. Half again lengthwise then cut in half crosswise. 3. Beat the egg in a shallow bowl with 1 teaspoon San J Gluten Free Tamari. Place the coconut flakes on a plate. 4. Dip the strips of fish into the egg, shaking off the excess, then into the coconut, pressing to adhere. Place on the prepared baking sheets
and spray lightly with cooking spray. Bake until golden brown and the fish feels firm to the touch, 15 – 20 minutes, rotating the baking sheets from top to bottom halfway through.
5. Whisk the remaining ¼ cup San J Gluten Free Tamari with the mayonnaise. Serve the fish sticks with the sauce. Grilled Fish with lemon butter sauce
Ingredients ● 500 grams white fish
● 2 teaspoons paprika
● 1 teaspoon garlic powder
● 1 teaspoon coriander powder
● 1 teaspoon Kashmiri chili powder
● ½ teaspoon salt
● ½ teaspoon garam masala
● ½ teaspoon turmeric
● ¼ teaspoon ginger powder
● ¼ teaspoon black pepper
● 3 teaspoons olive oil
Preparation 1. Preheat oven to 425 F.
2. Line a baking sheet with foil.
3. Combine spices in a bowl and mix well. Add the mustard oil to create a paste.
4. Rub the paste onto the fish using your fingers.
5. Put the fish on the baking sheet (skin-side down), then put it in the oven.
6. Bake for 4-6 minutes per half-inch thickness. I roasted mine for 10 minutes total.
7. The fish is done when flaky
Zucchini Noodles
Ingredients Zucchini Pasta
● 2 medium Zucchini
● 1/2 cup mushrooms (sliced)
● 1/4 tsp salt
● 1/4 tsp dry basil
For Tomato Sauce
● 2 cups tomatoes (finely chopped)
● 2 Tbsp olive oil
● 1/4 tsp dry basil
● 1/4 tsp dry oregano
● 1/8 tsp black pepper
● 1/2 tsp red chili flakes
● 1/2 tsp salt
● 2 tsp sugar
● 1/2 tsp cornstarch
Preparation 1. In a saucepan add the oil basil, oregano, red chili flakes add the tomatoes cook over medium heat. Tomatoes should be soft
and little mushy. Add salt sugar and cornstarch and cook for another minute until most of the water from tomato has
evaporated. Keep the sauce aside.
2. spiralize your zucchini into noodles using a vegetable spiral slicer this is readily available.
3. Heat the oil in a saucepan over medium heat add the mushrooms, stir-fry until mushrooms lightly browned. Add zucchini
spirals sprinkle the salt and basil. Stir fry for about 2 minutes.
4. Serve zucchini pasta topped with tomato sauce .
Carrot Halwa
Ingredients ● 1 1/2 cup grated sweet carrot
● 1 teaspoon cardamom powder
● 1 cup coconut milk
● 1/2 cup powdered palm jaggery
● ½ cup Stevia
● Dry nuts, such as almond, to garnish
Preparation
1. Heat a pan or kadai. Add grated carrot and switch to low-medium flame. Stir well for 5 minutes until all the moisture is
completely absorbed from carrot. Add coconut milk and cardamom powder.
2. Cook for another 5 minutes until the milk level is reduced. Add powdered jaggery and cook for 5 more minutes or till the
mixture starts leaving the sides of the pan. Garnish with chopped nuts and serve either hot or cold.