BREAKFAST BITES – BREAKFAST/KIDS LUNCH BOX

Breakfast Bites – Breakfast / Kids Lunch Box .img_3296

  This is the fourth time I prepared these Bites  as they are liked by everyone in my family . A little  change from regular  savory Breakfast .   Preparing Breakfast in the Morning from Scratch is a difficult task for me because of too Cold Weather and My daughter has to go before 7 A. M .

                             Why we need Breakfast  , because it breaks the overnight fasting and replenishes the supply of Glucose and keep up the energy Level. Kids who eat Balanced Breakfast before School will benefit both Physically and Mentally and have better concentration during School hours. Not eating Breakfast has been associated with excess Body Weight . I do a little reading before trying a recipe . The ingredients I used are Banana comes from Arabic word for ” finger ” banan is a good source of fiber , Potassium , Vitamin B6 and C . One Banana supplies 35 percent of your daily B6 requirement and our body uses B6 to grow new cells .They are fat and Cholesterol free. helps stomach feel better when it’s sick and keeps ypur digestive system running smoothly and also helps  muscles move well.  A banana averages 110 calories and satisfies sweet tooth. Aim to feed a variety of fruits. Fiber rich Whole grains like Oatmeal digest slowly and provides a steady stream of energy . Nuts a liitle good of fat in the morning. Dates helps avoids overeating of food and satisfy Sweet tooth . Good source of Potassium and helps nervous system. It is also said that taking one date per day will help you to maintain your Eye Health all your life.Source : Health Magazines . 

                   You can prepare the dough and shape them like Patties and refrigerate. It will take less than 10 Minutes to Pan fry or alternatively Cook night before and refrigerate. Warm for 30 seconds in Microwave . Or you can prepare immediately without resting the dough . You can prepare 20 Small size Bites or 10 Medium Bites . Forgot to take a Picture of Small Bites. MY Kids loved the Sweet taste from Raisins , Banana ,Apple and Brown Sugar ( Sometimes I substitute  Brown sugar with Dates Paste) .

Recipe for 10 Medium Bites  or 20 Small Bites.

Preparation time : 10 Minutes and Cooking time for 8 : Less than 10 minutes

INGREDIENTS :img_3301

1. Wheat flour – 1/2 cup

2. Oats – 1/2 cup

3. Ripe Banana – 1 ( Mashed ) and One  Apple grated 

4.  Coconut – Handful

5. Raisins – 2 Handfuls ( Chopped)

6. Sweetner – Dates Paste or Brown Sugar or your choice

7. Chopped Cashews and Pistachio’s

8. Cardamom – 6 ( Powdered)

9. Milk – 3 tbsp if needed 

 METHOD:img_3302

1. Mix Wheat flour , Oats  ,  dry Coconut, Mashed Banana  , Grated Apple , Chopped Nuts , Chopped Raisins ,  Dates Paste or sweetner of your choice ,Powdered Cardamom . Mix well and taste before mixing with Milk .Add little Milk and form like a ball . If needed only add Milk.

2. Divide the dough into 10 equal portions .img_3301

3. Cut the sides of a Ziplock Bag and grease with litttle Oil . Place the ball inside the Ziplock . Cover and take a round Bowl and press gently .img_3303

4. Heat a wide Pan on Medium flame and grease with Oil . Repeat the process with the rest of the dough. When you flip drizzle some Oil .img_3299

. 5. Pan fry on both sides till light Brown .img_3298

Serve for Breakfast or Kids Lunch Box .img_3297

SPLIT GREEN MOONG DAL VEGETABLE PANCAKES – KIDS LUNCH BOX/BREAKFAST

Split Moong Dal vegetable Pancakes – Kids Lunch Box ( Shallow fried) and Breakfast ( Panfried)img_3273

img_3281

  I like Pancakes which I can prepare in less than 10 Minutes ( 8 to 10  Pancakes ) so I can Pack 2 Kids Lunch Boxes with very less work or for Breakfast. They taste good on their own and doesn’t need any side or Pack or Serve with Ketchup . Split Green Moong Dal Pancakes with Vegetables is a simple Weekend Lunch Idea or Kids  Lunch Box idea ( 5 main ingredients) or for Breakfast  that you can prepare  10 Pancakes in less than 10 minutes depending on the size of your Pan .  I shared both Shallow fried and Pan fried .Grind the batter  night before and refrigerate . Chop vegetables and refrigerate.  I added Curd  , so they won’t be hard at room temperature and also keep them soft with tangy  tasty along with other vegetables. They taste good on their own. But Older kids like to eat with Onion and Lime  or with Ketchup . Pack with some fruit.

               Green Moong Dal is beneficial for People having a High Blood sugar level . Low in GI of just 35 means they offers a slow release of energy into the blood stream due to the slow break down of Carbohydrates ( foods are considered to have a Low GI if their value is less than 55 on a scale of 0 to 100).  Green Moong Dal is a Low fat food , rich in Protein and fiber and considered as Weight loss food. Green Moong is full of Complex Carbohydrates in form of high fiber which aids in digestion . It is considered as the lightest and easiest to digest. Regular consumption of diets in Vitamin B6 help you develop resistance against contagious diseases. green Moong is good source of Vitamin B1 , Vitamin C and Vitamin B6. I added Poha ( Flattened rice) as I read if lentils eaten with Grains have complete Protein with all essential Amino acids . You can add Poha of your Choice Brown , Red etc. 

Recipe for 25  Medium Pancakes .

Preparation  time : 15 minutes 

Cooking time: 5  Minutes for 10 Pancakes 

COOKING TIPS :

1. Grind the Batter night before and refrigerate . If you use Split Green Moong Dal , soak for One hour . Whole Green Moong Dal overnight.

2 . Chop vegetables and refrigerate .

3. No need to soak Poha ( Flattened rice) . Just wash and add to the Batter.

4. Curd ( Yogurt) not only adds tangy taste but keep the Pancakes soft at room temperature.

5. Green chillies ( Mild spicy ) and Ginger for spicy taste and  digestion ,Ajwain for digestion too.

6. Vegetables for fiber and Nutrition  etc .

INGREDIENTS : img_3271

1. Split Green Moong Dal – 1 cup

2. Poha ( Flattened Rice ) – 1/2 cup ( Wash and no need to soak)

3. Finely chopped Vegetables, Onions and Grated Carrots  – 1 Cup

4. Curd ( Yogurt)  – 1/4 th cup

5. Green Chillies – 2 ( Chopped and Mild spicy ) , Ginger – 2 tbsp 

6. Oil – 2 tbsp

7. Salt to taste

8. Finely chopped Coriander or Spinach or Amaranth Leaves 

9. Curry Powder – 1/2 to 1 tbsp ( Blend of Red chilli Powder , Coriander and Cumin powder , Garlic and Fresh Coriander ) or Spices of your Choice

10 . Ajwain – 1/2 tbsp

METHOD :ec4bac4d-ca70-4900-b2f7-d2cf2cf6ef6d

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1. Soak Split Green Moong dal for an Hour . Wash 3 to 4 times . Don’t throw the skin . Grind to a corse paste  without Water . Add little salt and 1/2 tbsp Cumin seeds while grinding. Transfer to a bowl. 

2. To this batter add Curd ( Yogurt)  , Washed Poha ( Flattened rice)  Chopped vegetables, Chopped Onion , Green chillies , Ginger , Curry Powder , Chopped Coriander leaves and Ajwain . Mix well . Check for Salt and spices and adjust accordingly .

3. Heat Pan and grease with little Oil .img_3279img_3280

4. Take Lemon size  portion of the batter and place on the  warm pan and flatten it..  Repeat the process with the rest of the batter . You can prepare 8 to 10 pancakes depending on the size of your pan. Cook on Medium / Medium high heat .

5. Once light Brown flip and cook on other side. Drizzle little Oil to crisp the Pancakes .

SERVE warm img_3274 with Onion and Lime or Ketchup  .

For Kids LUNCH BOX pack with some fruit .img_3272

INDIAN BROAD BEANS MIXED VEGETABLE CURRY WITH HOMEMADE MASALA POWDER

Indian Broad Beans Mixed Vegetable Curry with Homemade Masala Powder .img_3270

 Chop vegetables differently to look interesting. Have  rainbow colors in your curry to reap the benefits of different colored Veggies. If you eat different vegetables and fruits you are getting enough fiber to keep your blood sugars down . You should eat  them over  the course of week to get benefits.  Spices not only adds flavor but has digestive benefits. Curry powder has been credited with anti inflammatory benefits as well as anti cancer properties. Pigments called anthocyanins give red and purple fruits and vegetables their color and serve as powerful antioxidants in the body . If you don’t eat diary try to include deeply colored greens to get enough nutrients and vitamins. Lycopene in tomato keeps your heart healthy . Potatoes, Banana’s and fennel are high in Potassium . Coriander and Lime enhances a simple dish with its amazing flavors. These are natural to cleanse the body build up with Toxins. Source : HM. Enjoy the food you are cooking with different colors to nourish your body.

Recipe for 4 People .

Preparation and Cooking time : 30 Minutes 

INGREDIENTS:img_3266

1. Indian Broad Beans

2. Onion – One medium ( Chopped length wise)  Freshly Grated  Ginger and Garlic – 1 tbsp each 

3. Potato – 1 ( thinly sliced)

4. Eggplant – 1 ( Cut into Circles)

5. Tomatoes – 2 ( Cut into circles)

6. Salt and Turmeric Powder

7. Cumin and Mustard seeds – 1/2 tbsp each

8. Finely chopped Coriander leaves and Curry leaves.

.9. Oil – 2 tbsp

10. Juice of Lime – 1/2 

11. SPICES to roast and GRIND : Dry roast Peanuts – 10 , Sesame seeds – 2 tbsp , Almonds – 5 , Cumin and Coriander seeds – 1/2 tbsp each . Cool the spices and grind with 1/4 th cup Dry Coconut , 2 Green Chilles , 3 Cloves of Garlic and small Piece of Ginger

12.  Home made Curry Powder – 1/2 to 1 tbsp ( Blend of Red chili powder, Coriander and Cumin Powder , Coriander leaves with stems and Garlic cloves)

METHOD:

img_3269img_3267

1.Soak  Indian Broad Beans in water for 10 to 15 minutes and Wash 3 to 4 times. Remove the fibrous Part from both sides . Wash again . Cut the Beans 2 Inch long  and Pressure cook for 2 whistles . Add 1/4 th cup water and season with little salt . Cook on Medium high flame. When Pressure comes down transfer to a wide Plate and cool before adding to the Curry ( No water will be left to drain ) .

2. Chop Tomatoes and Eggplant into circles . Chop Potato into thinly slices. Chop Onions length wise .

3. Heat 1 tbsp Oil and splutter Mustard seeds, Cumin seeds, Urad dal , Green chillies and Curry Leaves . Add sliced Onions , Eggplant and Potato . Season with little salt and Turmeric. Once Onions are light brown add Crushed Ginger and Garlic . Fry for couple of Minutes .

4. Add Cooked and cooled Indian Broad Beans , One more tbsp Oil and fry for few minutes or till light Brown  . Mix gently .

5. Add the Spice Powder and  Curry Powder .Mix well and make sure the Beans and other vegetables are well coated with the Spice powder  and Curry Powder .

6. Add tomato and cook for 3 Minutes and switch off the stove.  So the tomatoes will hold the shape and you can taste the Juicy tomato . Add finely chopped Coriander Leaves and Squeeze Juice of Lime .

SERVE with PHULKA .img_3268

RIDGE GOURD CHUTNEY WITH TOORDAL/YELLOW MOONG DAL AND SPICES

Ridge Gourd Chutney with Toor Dal and Spices .img_3232

  We usually eat Ridge gourd Curry or Chutney with Dal . Instead of Cooking Dal separately , I tried this recipe.  It taste delicious with  any grains of your Choice or Daliya( Cracked wheat) or Steamed rice ,microwave  Papad and Raita .

                 Dry roast the Dal on medium flame. If burned the Chutney won’t taste good. Ridge Gourd is one vegetable that  I buy and cook every week . You are going to like the new recipe with ridge gourd , toor dal or Yellow Moong Dal  , spices and tangy taste from tamarind and Lime juice. What I like about this recipe is no need to throw the peels ( except trimming the ridges) and make use of whole vegetable. For dal and curries we need to peel and cook , otherwise it is little difficult to cook and to eat.

                  Ridge gourd is extremely rich in fiber and contains few calories( 40 calories per cup) and digests slowly and keeps you full .It contains Insulin like peptides that lowers and balance Blood sugar. This amazing gourd is good detoxifying agent for the liver , blood and other tissues of the body . Our immune system works properly when toxins are removed from the body.

                      This vegetable doesn’t need much oil as it will be cooked in its own water. They are versatile and can include in many dishes like Dal, Curries and chutneys. When you combine Toordal with Ridge gourd it not only taste good but has number of Health Benefits. Toordal is also referred as Lentils or split pigeon peas . Excellent source of nutrients, fiber and protein for vegetarians. Toordal and Yellow Moong Dal has complex carbohydrates and has increased nutritional value. Source : Health magazines.  Cook with other vegetables and Protein and serve with grains of your choice.

Recipe for 4 people . Preparation and Cooking time : 30 Minutes .

INGREDIENTS :img_3233

1. Ridge Gourd – 3 ( Thin and Medium size)

2. Semi riped tomatoes – 2

3. Toor Dal – 1/2 Measuring Cup or Yellow Moong dal – 1/2 cup

4. Cumin seeds – 1 tbsp

5. Red chillies – 4

6. Green Chillies – 2

7. Tamarind – Marble size

8. Juice of Lime – 1/2

9. Salt and Turmeric – 1/4 th tbsp

10 . Garlic – 4 to 6 ( Peeled and Crushed)

11. Curry Leaves and Finely chopped Coriander Leaves

12. Seasoning – Urad dal – 1 tbsp , Cumin and Mustard seeds , Red chillies – 2 and Hing .

METHOD :img_3231

1. Peel the ridges of ridge gourd . Wash and chop into small pieces. Chop Tomatoes . Heat a tbsp Oil and Cook Chopped Ridge gourd , Tomatoes , Cumin seeds and Green chillies – Season with Salt and Turmeric. Mix in between to avoid burning. Once cooked , switch off the stove and Cool before grinding.

 2. Dry roast Toor dal  or Yellow Moong Dal , Cumin seeds and Red chillies on a medium heat till Golden Brown . Don’t burn the Toor dal. Once the dal is light Brown , Switch off the stove and add Tamarind. Cool the Dal before grinding.

3. Grind Roasted Toordal or Yellow moong dal with Cumin seeds, Red chillies , Salt and Tamarind. Transfer to a Bowl .

4. Grind cooked Vegetables Coarsely and transfer to a  Dal Bowl . Mix well . 

5. Heat Oil and splutter Mustard seeds , Cumin seeds , Urad dal , Broken red chillies, Curry leaves  and Hing. Add this tadka to the Chutney . Add finely chopped CORIANDER LEAVES and Squeeze Juice of Lime . Mix well . Check for SALT and SPICES and adjust accordingly.

SERVE with grains of your Choice, Raita and Papad .

DALIYA(CRACKED WHEAT) WITH LIME , OKRA STIR FRY AND APPLE YOGURT

img_3263img_3265 Daliya ( Cracked Wheat ) with Lime , Okra stir fry and Apple flavored Yogurt is a Simple recipe , tasty and Chewy .Dinner at Five for Kids  .  Do you like to eat your Dinner / lunch little longer . Then this is the right recipe. it will take time to chew cooked Daliya if you cook with Medium  size Cracked Wheat. Soak for sometime , so it will consume less Water and less time to Cook .I like to Cook on stove top instead rice Cooker , because I want nice and fluffy  Daliya . If you cook on stove top , once Daliya is cooked you can uncover and cook till water evaporates.  It will not be spicy for KIDS if you add Green chillies and Ginger at the end after you switch off the Stove.  and you are going the like the taste , once you Squeeze juice of Lime. Okra stir fry is very simple recipe to be served with Daliya . Any stir fry Vegetable taste good with this Lime flavored  Daliya . Stir fry Green Beans too. I’m sharing how to cook OKra without getting Slimy . Check the recipe at the End. We finished Dinner with flavored Yogurt( Just grate apple , add Pinch of Cardamom Powder and little Sugar to the Yogurt) or add some Grated Cucumber , Season with Salt , Pepper and Mixed Herbs. 

Recipe for 3 People .

Preparation and Cooking time : 30 minutes

INGREDIENTS :

1. Daliya( Cracked wheat ) – 1 Cup ( Medium size not fine variety)

2. Water – 2 1/2 Cups

3. Oil – 2 tbsp

4. Salt

5. Cumin seeds – 1/2 tbsp

6. Mustard seeds- 1/4 th tbsp

7.Juice of Lime – 1/2

8. Chopped Green Chillies – 2 ( Light green are mild spicy)

9. Ginger – 1 tbsp chopped

10 . Finely chopped Coriander Leaves

METHOD: img_3264

1. Wash daliya( Cracked Wheat ) for 3 to 4 times and soak for 30 minutes or 15 minutes. This will reduce the cooking time and no need to  add more Water.

2. Heat a tbsp Oil and splutter Mustard seeds, Cumin seeds , Curry Leaves .

3. Add 2 1/2 cups water and season Water with Salt. Bring to Boil . Once water comes to Boil , taste Water for Salt and adjust accordingly .

4. Drain water from Soaked DALIYA and add to the Boiling Water . Cover and cook on Medium High flame. Stir in between.

5. Once Daliya is cooked , Uncover and add One more tbsp Oil and cook till water evaporates. Daliya has to be nice and fluffy . Stir in between to avoid Burning.

6. Once water evaporates and Daliya is nice and fluffy, switch off the stove and  add Chopped Green Chillies , Ginger , finely Chopped Coriander Leaves and SQUEEZE JUICE OF LIME . Let it sit on stove for 5 to 10 Minutes before you serve.

SERVE with any stir fry vegetable and Flavored Yogurt .

RECIPE for STIR FRY Okra :imageimg_0403

1. Heat Oil and add Chopped Okra. Don’t season with Salt. Cover and cook On Medium / Medium High Heat covered for 5 Minutes or until Okra is soft .

2. After 5 Minutes , add Oil and Keep Lid Half covered and Cook till Brown . Stir in between to avoid burning.

3. Once Okra is fried add Curry Powder , Grated Carrot , Coconut Mixture( Grind 1/4 th cup coconut with 2 green chillies and salt ) .

4. Mix gently . Add roasted Cashews or Peanuts and finely Chopped Coriander Leaves .

5. Check for Salt and spices and adjust accordingly.

SERVE with Lemony Daliya and Apple flavored YOGURT . 

INSTANT RED RICE TOMATO PANCAKES / DOSA /UTTAPAM

Instant Red Rice   ( Flattened Rice)   Tomato Dosa. Taste good on its own or for Kids serve with Tomato raita.img_3252

  Do you like your Dinner or Lunch or Breakfast ready in 10 + 10 minutes.  Healthy  Pancakes /Uttapam/Dosa for Breakfast / Lunch / Dinner as it is loaded with Veggies and can be  prepared with very minimum  Oil. No need of any Baking soda or Eno . A major benefit of combining beans and grains is the amino acids they provide . Both beans and grains are incomplete proteins meaning they lack some essential amino acids .Together they compliment one another and provides all of the essential amino acids and can take place of high quality animal protein.

                  Red rice Poha ( Flattened rice) is highly nutritious when we add some Protein and vegetables to it. Red rice is the special variety of rice found mostly in southern coastal regions of South America and is a healthier version to regular Poha which doesn’t go excessive processing and has more health benefits like good source of Iron , fiber , Vitamins and Minerals like Calcium , Zinc , maganese and magnesium . But need to soak for sometime so it will be softer. Red rice or Brown rice Poha are considered to be a great meal option for diabetes as it promotes the slow release of Sugar into Blood stream .It also keep you full for longer time and helps you decrease the desire to eat . High in fiber because of Bran and contains Vitamin B6 . This particular vitamin is required to help the development of serotonin , red blood cells helping in the creation of DNA. B6 helps a lot of systems in your body function .It is good for digestive , immune system , nervous system and cardiovascular .Keep Hair healthy , skin , liver and eyes. Foods high in B6 vitamins are Whole grains , Beans , Nuts , Potatoes and Banana . It helps the body make Melatonin which is important in helping regulate our internal clock .  Deficiency of B6 are cracked lips , confusion , inflammed tongue and mouth and depression .B Vitamins play an important role in converting food into energy and helps the body metabolizes fats and proteins.People who eat balanced diet will get the require amount of Vitamin B6 without taking dietary supplements . Source : HM  .

                      Sometimes I take off from Cooking and Prepare Instant Dosa with Vegetables for Dinner . I prepare Raita day before and refrigerate. Mix Flours with Spices . Chop Vegetables and refrigerate. Then my dinner will be ready in 10 Minutes. 

Recipe for 8 Pancakes and 2 Big Dosa ‘s .

Preparation time : 10 Minutes  and Cooking time: 10 Minutes

INGREDIENTS:img_3254

1. Red rice Poha – 1/2 Measuring Cup or Poha of your choice

2. Chickpea flour ( Besan) – 1/2 cup

3.  Brown Rice flour – 1/4 th Cup or Hand ful ( For crispiness) or White rice flour ( store bought) or SOOJI ( SEMOLINA) – 1/4 th cup 

4. Yogurt ( curd) – 1/2 Cup

5. Water – 1 Measuring Cup

 6. Tomatoes – 2 Chopped

7. Chopped Onions

 8. Grated Carrots , Bell Peppers  and Chopped Green Beans

9. Finely Chopped Coriander Leaves

10 . Salt

11. Rasam Powder or Sambar Powder or Curry Powder – 1/2 tbsp

11. Oil – 2 tbsp

METHOD :img_3250

1. Wash Red rice Poha couple of times and drain out all water. Transfer to a Bowl .

2. To this add Chickpea flour , Rice flour , Curd ( Yogurt) , Salt , Ajwain , Spices and Water. Mix without Lumps .img_3254

3. To this batter add Finely Chopped Vegetables( Tomato , Onion , Carrots and Beans ) and finely chopped Coriander Leaves. The batter must be of spreading consistency . 

4. Heat Pan on Medium Heat  and grease with Oil . Pour a Big spoonful of Batter and spread like Pancakes as shown in the Picture .Drizzle Oil on edges .img_3256img_3255

5. You can prepare small Pancakes or Big Dosa.  You can prepare 7 to 8 Pancakes depending on the size of your Pan .img_3251 .  Cook until light Brown on both sides .

SERVE with Tomato Raita .

RECIPE FOR TOMATO RAITA : Heat a tbsp Oil and splutter Cumin seeds . Then add Chopped tomato ( 1 ) . Season with salt and 1/4 th tbsp Rasam Powder. Once tomatoes are soft ( Cooked ) , Switch off the stove and Cool before adding to Curd ( Yogurt) . To Yogurt ( Curd) add finely chopped Onions and Coriander . Add Cooked tomato . Mix well . Serve with Poha Dosa .