https://youtube.com/watch?v=dVCECl6a60o
1. Methi Missi Roti
This recipe is a healthy take on the traditional missi roti with the addition of methi which is an extremely nutritious ingredient. The mixed flours used increase the health quotient and less oil keeps the calories low.
Ingredients:
1 cup besan
¼ cup plain flour
¾ cup whole wheat flour
½ cup finely chopped onions
½ cup shredded fenugreek leaves
1 tsp finely chopped green chillies
½ tsp carom seeds
salt to taste
1/8 tsp oil for kneading
whole wheat flour for rolling
2. Wheat Rava Idli
Wheat is an ingredient rich in minerals and vitamins. The magnesium in wheat helps lower the risk of diabetes and plays an active role in the body’s functional use of insulin and glucose. Thus a plateful of healthy wheat rava idlis may be a great option as a morning meal.
Ingredients:
1 cup of wheat rava
1 ½ cup of curd
1 tsp cooking oil
½ tsp mustard
½ tsp urad dal
½ tsp channa dal
½ tsp hing
½ tsp jeera
2 green chilies
Few curry leaves
Few coriander leaves
Salt for taste
3. Soya Dosa
Dosas are great to savour in the mornings and soya dosas add a healthy twist to the normal variety which makes it a hit. Serve with chutney, achaar or sambar and you will be satiated till your next meal.
Ingredients:
¾ cup rice flour/ wheat flour
¼ cup urad dal flour
¼ cup soya flour
1 big onion, chopped
1-2 green chilli
½ tsp black pepper and cumin powder
Salt
Cooking oil
4. Ragi Uttapam
Ragi is an ingredient rich in calcium with a low glycemic index. This recipe of ragi uttapam is easy and makes for a delicious breakfast option to kick start your day.
Ingredients:
2 cups Ragi flour
1 teaspoon cumin seeds
½ cup curd
1 tbsp grated ginger
2 green chilies, chopped
Salt to taste
For garnish: 1 cup chopped tomatoes
1 cup Spring Onion and Capsicum
5. Chana Dal Pancakes
Chana dal is a beneficial ingredient for diabetics. It helps the blood sugar levels to rise slowly, has a low glycemic index and utilises the sugar in the body effectively maintaining the body’s sugar levels.
Ingredients:
½ cup chana dal, soaked and drained
½ cup fenugreek leaves, chopped
½ cup spinach, chopped
½ cup carrot grated
1 tsp coconut, grated
2 tsp carrot, grated
1 tsp coriander leaves, chopped
Pinch of mustard and cumin seeds
½ tsp ginger, shredded
1 tbsp lemon juice
6. Vegetable Omelet
Cook up an omelet with egg whites and a tablespoon of skim milk. Toss in some of your favourite veggies like onions, tomatoes, mushrooms and peppers. Use a spoonful of olive oil to cook in a nonstick pan and give yourself a healthy protein-rich treat that also offers an anti-oxidant boost.
Ingredients:
Egg whites of 2 eggs
Salt & pepper as per taste
A cup of veggies (mushrooms, tomatoes, onions, capsicum, bell peppers)
1 tbsp olive oil
1 tbsp skimmed milk
7. Stir-fried Zucchini, Broccoli & Kora Salad
Kora or Foxtail Millet, known as Kangni in Hindi are high in carbohydrates and a great way to get energy from carbs. It is also high in dietary fiber and minerals such as iron making it a healthy ingredient for breakfast. Adding veggies like zucchini, broccoli and bell peppers adds a touch of colour and the Asian salad dressing ups the recipe’s taste.
Ingredients:
½ cup Kora (Foxtail Millet, known as Kangni in Hindi)
1 tsp sesame oil
1 star anise
1 cup yellow zucchini (diced)
1 cup green zucchini (diced)
1 cup broccoli florets (blanched)
Salt to taste
For dressing:
1 tsp sesame oil
1 ½ tbsp dark soya sauce
1 tbsp garlic (finely chopped)
2 tbsp spring onion greens (finely chopped)
Black pepper powder to taste