LENTILS VEGETABLE UPMA WITH STEAMED LENTILS IDLI FOR ANY MEAL /KIDS LUNCH BOX

Lentils Vegetable  Upma with Scrambled Steamed Lentils Millets Idli and Vegetables for any Meal ( Breakfast/Lunch /Dinner) Kids Lunch Box with Plain Yogurt(Curd) 

If your kids trouble to eat their Lunch/Dinner try this One pot meal with Yogurt( curd). Healthy meal for those who want to Loose weight and for Diabetic people . A diet based on low GI foods may help with weight control and heart disease. According to the University of Sydney glycemic index database of foods all lentils are ranked as low GI . A 150 g of dried lentils  has a GI of 21. The Glycemic Index or GI is a ranking of carbohydrates rich foods on scale of 0 to 100 according to the degree they influence blood glucose levels after consumption. High GI foods have a score of 70 or great and cause a quick rise in blood glucose. Low GI foods are ranked 55 or low due to their slow release of energy. Most American diabetic association identifies vegetables has low GI with a ranking of 55 or less .Eating whole grains with lentils can help decrease the risk of developing type 2 diabetes. Lentils stabilize your blood sugars , Protects your digestive system because of high in fiber , protect your heart. The protein , fiber and carbohydrates that lentils pack helps slow digestion . This extends the feeling of fullness , delays hunger and results in low GI response – meaning lentils help your body regulate blood glucose and insulin levels. Source : Health magazines . 

                 Lentils vegetable   Upma is a Healthy One pot meal that you can serve for Breakfast / Lunch / Dinner or pack for Kids Lunch Box with Plain Yogurt ( Curd) . You can eat this as meal if you are on diet or trying to loose Weight or Diabetic people  as it is prepared with Steamed Lentils Millets Idli and lots of vegetables .  It Keeps you full and satisfied till next Meal. Even Kids who doesn’t like to eat steamed Idli , will definitely like this Version as it is soft and little tangy taste from raw mango , soft and sweet bite of Cooked Green Peas and easy to swallow for them with Yogurt. I love this dish and can eat every  day without feeling bored. Do try as it is Simple to Prepare with every day Ingredients from your pantry. 

Recipe for  4 People .

Preparation time : 15 Minutes Cooking time : 10 Minutes

NOTE :

            1..   Prepare these steamed Idli’s with Lentils( Urad dal , Channa dal , Green moong dal  Yellow Moong dal and  Daliya( Cracked wheat ) or Quinoa or Brown rice or Millets)

2.One  3/4 th cup Dals or Lentils to 1 cup Grains . Quinoa only One cup for One 3/4 th cup Lentils . Oats and Daliya Half  cup each for 1 3/4 th cup lentils  or Oats and Brown rice 1/2 cup each  for 1 3/4 th cup lentils. Same lentils with different combination of Grains.

3. soak lentils for 3 to 4 hours, Grind and Ferment .Steam idli’s for 12 minutes and cool , Scramble as shown in the Picture.

Pack for Kids Lunch Box with Plain Yogurt ( Curd) :

INGREDIENTS :

1. Steamed and Scrambled Lentils and Millets Idli – 8

2. Onion – Medium ( Finely chopped) and Grated Raw Mango – 1/2 or Small mango 

3. Grated Carrots and vegetables of your choice

4. Green chillies – chopped , Ginger – chopped ( small Piece)

5. Cooked green peas – 1 1/2 cup

6. Curry Leaves and finely chopped coriander leaves

7. Roasted Peanuts

8. Oil

9. Salt to taste and Turmeric – 1/4 th tbsp

10 . MTR puligore Powder – 1 tbsp or Curry powder or Rasam or Sambar powder – 1 tbsp

11. Seasoning – Black split Urad dal – 1 tbsp, Cumin seeds and Mustard seeds – 1/2 tbsp each , Red chillies – 2 

METHOD : 

1. Scramble steamed  Lentils and Millets Idli . Soak 1/2 cup Urad dal , 1/4th  Channa dal , 1/4 th cup Green Moong and 1/4 th Cup Yellow Moong and  Cracked Wheat ( Daliya)  or 1 cup Quinoa or with Daliya and  Oats ( If adding Oats , don’t soak with lentils)  or Brown rice or Millets for 3 to 4  hours . Grind and ferment Overnight . Grease Idli plates with Oil and pour big spoonful of batter in each Idli mould as shown in the Picture . Steam in Pressure cooker without steamer for 13 minutes . When pressure comes down remove Idli’s with steel spoon . Cool them and scramble the Idli’s .

             Chop Onions. Grate Carrots . Grate Raw mango . Chop vegetables of your choice( Green Beans , Cabbage etc)

2. Heat Oil and splutter Mustard seeds followed by Split Black urad dal , Cumin seeds, Red chillies , Green chillies , Ginger and Curry Leaves .

3. Add Onions and fry till light Brown . Now add chopped Vegetables , Grated Carrot .

4. Once vegetables are soft , Switch off the stove and add Scrambled Lentil Millets Idli and Cooked Green peas. Season with Salt and MTR puligore Powder or Curry powder or sambar powder. Mix gently .

5. Add roasted Peanuts and Grated Raw mango .Check for Salt and Spices and adjust accordingly .

Serve with Plain Yogurt( Curd) .

EGGLESS WHOLE WHEAT APPLE CAKE – KIDS LUNCH BOX DESSERT

Egg less Whole Wheat Apple Cake – Kids Lunch Box Dessert

  Egg less Whole Wheat Apple  Cake is my first Cake post in my Blog. I don’t bake . My daughter ( In middle School) is a self taught baker and Baked this Eggless Apple cake using my recipe . It turned out delicious . The Cake is moist because of apple with Crispy crust. We used Oil and Ghee instead of Butter and Whole wheat flour instead of APF flour. You can use Sweetner of your choice ( White or Brown sugar) . It took 15 minutes to Prepare and Baking 40 minutes and additional 10 minutes ( If tooth pick didn’t come out clean) . I don’t have Cocoa  Powder at home , so we used Chocolate Powder . Serve as a Dessert or Pack for Kids Lunch Box Dessert . Simple recipe with easy available Ingredients.

Serving 8 . Preparation time :15 minutes Baking time : 40 Minutes and 10  more minutes ( If tooth pick inserted didn’t come Clean )

INGREDIENTS:  

One cup – Measuring Cup

1. Whole wheat flour – 1 1/2 cup

2. Sugar – 1 cup ( White or Brown)  Note : Add 3/4th cup . Taste the Batter , if needed add 1/4 th Cup 

3. Baking soda – 1 teaspoon

4. Salt – 1/4 th teaspoon

5. Milk – 1 cup

6. Vanilla essence – 1 teaspoon

7. Oil – 2 tablespoon , Ghee – 2 tablespoon

8. Chocolate Powder – 4 tablespoon ( Swiss miss)

9. Apple – Medium ( Peeled and Chopped)

METHOD :

1. Mix Wheat flour , Salt and Baking soda in a Bowl

2. Mix Sugar, Oil , Melted Ghee in another Bowl . Add Milk and Vanilla essence . Use Hand Blender and Mix well .  

3. Add dry Ingredients to wet Ingredients and Mix with the help of Electric beater until both are well incorporated  .

4.  Grease Loaf  Pan with Oil . Pour half the batter in a Loaf  Pan and fold in finely chopped apples .

5 . In remaining  half batter add Chocolate Powder . Drizzle Chocolate Powder batter into the Loaf Pan . Swirl with tooth Pick .

6. Preheat Oven at 350 degrees  F and Bake for 40 Minutes ( If tooth pick didn’t come Clean Bake for another 10 minutes )

7. Cool for 10 minutes and loosen the edges with the help of Knife and unmould . Wait for 10 more minutes and cut into Slices. 

Serve as a Dessert or pack for KIDS LUNCH BOX 

CAULIFLOWER CORN RICE WITH HOMEMADE MASALA POWDER AND VEGETABLE RAITA

Cauliflower Corn  Rice with Homemade Masala Powder and Vegetable Raita ( Vegetables with Yogurt)

 If you are looking for a New recipe to pack for Lunch Box with Cauliflower , here is the Simple recipe you can prepare in 10 minutes (Cooking time) if you do preparation ahead of time. Cauliflower corn Rice is prepared with Homemade Masala Powder , Corn and Medium Cauliflower ( Small florets) and taste good at room temperature.

                  Pack with Vegetable Raita ( Vegetables with Yogurt. Add chopped Onion , Tomato , Chopped Curry Leaves and Coriander Leaves and grated Carrot to Yogurt(Curd) and add Seasoning( Heat 1 tbsp Oil and add 1/2 tbp Cumin seeds. Cool and add to Yogurt). I  added medium head Cauiflower. Separate into small florets . Cooks fast. Homemade Masala powder will brighten and adds lot of flavor and taste to the Rice. You can prepare the Masala Powder ahead of time and store in a Glass jar.

                       I used Brown Basmati Rice instead of White Basmati  Rice. Soak for Couple of Hours or Overnight and Cook with 2 1/2 Cups water and Whole Garam Masala Seasoning. I cooked the Rice in Rice cooker and took 15 minutes to Cook. You can use Frozen Corn or Cook Corn in the Microwave as fresh corn is  available in the Market. So here is the Simple recipe with 5 main Ingredients .

.Recipe for 3 to 4 People along with Salad .

Preparation and Cooking time :30 minutes 

COOKING TIPS: 

1. Cook Brown Basamati rice with Whole garam Masala in Rice cooker. Cool and refrigerate .

2. Separate Caulifower florets and refrigerate without washing.

3. Prepare Masala powder and store in a Glass jar.

4. Prepare Vegetable raita and refrigerate.

5. Cook Corn and refrigerate. 

INGREDIENTS:

1. Brown Basmati Rice – 1 Measuring cup

2. Cauliflower – Medium(  separate into small florets)

3. Spice Powder – Dry roast Handful of Mixed Nuts, 1 tbsp sesame seeds, 1 tbsp Coriander and Cumin seeds- each, Red chillies – 3 to 4 , Cloves – 4 , Cardamom – 3. Cool and Grind with Marble size Tamarind. 

4. Oil – 2 tbsp and Ghee- 1/2 tbsp

5. Salt

6. Whole Garam Masala – 5 Cloves , Cardamom – 2 , Cinnamon stick – small , Bay leaf – 2 , Cumin seeds -1/2 tbsp

7. Onion – Medium ( sliced) , Garlic cloves – 6 ( Crushed) , Ginger – small piece 

8. Corn – One Measuring Cup

9. 2 Handfuls of  Dry roasted peanuts

10. Finely Chopped Coriander and Mint Leaves 

METHOD:

1. Soak Brown Basamati rice for 2 Hours or Overnight  . Wash and add 2 1/2 cups Water and season it with Salt. Heat 1 tbsp Oil and add Cumin seeds followed by Whole Garam Masala( Cloves, Cardamom, BayLeaf and Cinnamon stick) . Transfer to the Rice Water. Cook in Rice Cooker or Pressure Cooker .  

2. Heat 1 tbsp Oil and fry Onions. Once Onions are Brown add Ginger and Garlic . Followed by Washed Cauliflower florets. Cook Until florets are soft and light Brown .

3. Switch off the stove and add  Cooked Rice , Cooked Corn ,Spice Powder , Roasted Peanuts and finely Chopped Coriander and Mint Leaves. Mix gently . Add 1/2 tbsp GHEE . 

4. Check for Salt and Spices and adjust accordingly.

5. Serve with Vegetable Raita.

 

 

RAW CHICKPEA SALAD WITH GRAPE DRESSING AND SWEET POTATO FRITTERS – SUMMER LUNCH/KIDS LUNCH BOX

Raw Chickpea Salad with Grape Dressing and Sweet Potato or White Potato fritters  – Summer Lunch /Kids Lunch Box 

Kids Lunch Box / Summer Lunch with Potato Fritters:

First Day of Summer Vacation. For today’s Lunch I prepared a simple  Raw Chickpea Salad with Grape Dressing. Sometimes before cooking Chickpea’s I just   eat raw Chickpea’s and we like the taste  . So instead of Cooking Chickpea’s I added raw Chickpea’s to the Salad. Instead of Lime Juice I added Grape Juice as Salad Dressing. You are going to like the different tastes in the Salad. Along with Salad I served Simple Pan fried Sweet and White Potato fritters. You can prepare batter ahead of time and refrigerate. Slice the Potato thinly so they will Cook fast .

              Here is the Simple recipe for Salad and Fritters.  Prepare Salad night before and refrigerate without adding Salad Dressing. Mix the flour with Spices and water and refrigerate . This is the  right Summer Lunch which will be loved by the Kids and if you want to Serve something different from regular. 

INGREDIENTS:

1. Raw and Soaked Chickpeas – 1/2 Cup

2. Salad Cucumber – 1

3 . Shallots – 2 ( Sliced thinly)

4. Zero Spicy Green Chillies or Sweet Peppers

5. Salt , Black Pepper and Mixed Herbs , Honey and Mustard

6. Grapes – 1/2 Cup ( Crushed) or thinly sliced or Grind in a Blender. 

METHOD: 

1. In a Bowl mix Chickpeas , Sliced Salad Cucumber , Shallots, Green chillies or Sweet Peppers,.

2. To the Crushed or Sliced Grapes ,add little Salt, Black pepper and Mixed Herbs, Honey and Mustard .

3. Add dressing to the Salad. Check for Sweetness  and Spices and adjust accordingly .

Serve with Sweet Potato and White Potato  fritters .

Recipe for Sweet and White Potato Fritters. 

1.  In a Mixing Bowl Mix Yellow Moong Dal flour or Chickpea flour and rice flour, Salt and Curry Powder. Add Water slowly and Mix well . The Batter must be thick to Coat the Vegetable .

2. Heat a Pan with little Oil .

3. Dip the Sliced Potato in the batter and Pan fry in a Single layer.

4. Cover and Cook for 2 to 3 minutes on each side.

5. Check with Knife whether the Potato is Cooked . Uncover and Cook until light Brown. SERVE with Raw Chickpea Salad. 

 

SUMMER LUNCH/KIDS LUNCH BOX-GREEN LEAFY VEGETABLE FRITTERS WITH VEGETABLE RAITA

Green Leafy vegetable  Fritters with Vegetable Raita .( vegetables with Yogurt) Summer Lunch/Kids Lunch Box/Dinner 

 Last Day of school . For today’s lunch I prepared Green Leafy vegetable fritters ( Need to clean the refrigerator for weekend purchase) with Vegetable Raita . No need of any grains to be served with this meal . It is filling with Fritters and Vegetable Raita. Simultaneously you can prepare both fritters and Raita in  30 minutes. Easy way to feed Green for Kids and we know Kids like Fritters , Pancakes and Cutlets . To go along with it I prepared a quick Yogurt ( Curd) Raita with Bottle Gourd and couple  more Vegetables . I like adding Coconut to raita . Adds  sweet taste and a little Spicy hint from Green Chillies and Ginger  . You can grind coconut with green chillies  without salt and refrigerate . Comes in handy whenever you want to prepare Raita .I use Coconut in my everyday Cooking . Fritters are so easy to prepare with just 5 ingredients and taste Crispy when served Warm  .

                Here is the recipe with 5 main ingredients. Save recipe to your Summer Lunch Menu .

Note : You can pan fry 8 to 10 at the same time if your pan is wide .

RECIPE FOR VEGETABLE RAITA :

1. Heat 1 tbsp Oil and add 1 tbsp Cumin seeds and Chopped Bottle Gourd ( Lauki)  . Season with Salt and turmeric Powder ( 1/4 th tbsp) . Mix in between to avoid Burning . Once Bottle gourd(Lauki) is  Cooked add Grated Carrots  and chopped tomato . Mix and Switch off the Stove . Cool before adding to Yogurt( curd) .

2. Grind Handful of Coconut with 2 Green Chillies , small piece of Ginger ,Salt and 1 tbsp roasted Sesame seeds .

3. Take  2 Cups of Yogurt (Curd ) in a Bowl and add Cooked  and Cooled Vegetables , Coconut Mixture, 1/2 tbsp Curry Powder  and Finely chopped Coriander Leaves .

4. Heat 1/2 tbsp Oil and 1/2 tbsp Ghee and add Mustard seeds , Urad dal ,Broken Red chillies(2) and Curry leaves . Cool the seasoning and add to Yogurt . Mix and check for Salt and Spices and adjust accordingly .

Preparation and Cooking time : 30 Minutes .

INGREDIENTS for GREEN LEAFY VEGETABLE FRITTERS:

1. Chickpea flour – 1/2 cup

2. Rice flour – 1/4 to  1/2 cup 

3. Onion – 1 (  finely Chopped)

4. Boiled and Crumbled Potato – 1 Big

5. Spinach –  ( Chopped), Finely Chopped Coriander and Methi Leaves

 6. Ajwain – 1/2 tbsp

7. Curry Powder – 1 tbsp ( Blend of Red chilli Powder , Coriander and Cumin powder , Garlic and Fresh Coriander

 8. Oil – 2 tbsp

9. Salt

 10 . Green Chilli paste and grated or Chopped ginger

METHOD:

1. Mix Chickpea flour , rice flour, Salt , Curry powder. Chopped Green Leafy vegetables , Boiled and Mashed Potato , Green Chilli paste , Grated or Chopped Ginger and finely  Chopped Onions by adding little water.

2.The batter  should not be runny .

3. Heat pan with little Oil.

4. Take a handful of the batter and shape like patties. Repeat with the rest of batter. You can Pan fry 8 to 10 at the same time .

 5.Drizzle Oil over the edges. Pan fry till golden brown on both sides . 

Serve the Fritters along with Vegetable Riata for Dinner or Pack for KIDS LUNCH BOX

ONION NUTS CHUTNEY FOR BREAKFAST /APPETIZERS / KIDS LUNCH BOX

Onions Nuts Chutney for Breakfast /Appetizers / Kids Lunch Box with Methi Pakora 

 For  Monday Kids Lunch Box I was planning to pack Methi Pakora. Thinking what will be the perfect pair for the Pakora’s. Just remembered Onion Chutney . With all the Vegetables I completely forgotten about this Chutney .  It is very tasty Chutney . Sunday evening I prepared and refrigerated. It is difficult to prepare in the Morning as my daughter has to go School by 7 A. M . You don’t need to reheat the Chutney . It will come to room temperature by Lunch time. I prepared Methi Pakora in the Morning. Just Pan fried. Onion Nuts Chutney is a Simple recipe prepared with few Ingredients. It will be little Sweet and Sour taste. I guarantee Kids will  bring their empty Lunch Boxes. I added Mixed Nuts and Spices like Cumin and Coriander  for flavor and Red chillies for little Spicy bite. Don’t forget to add Seasoning for little crunch from Urad dal and smoky flavor from Cumin seeds and Hing. You can refrigerate and Use the Chutney for 3 to 4 Days . Serve with Breakfast recipes like Dosa , Idli , Upma and even with Poha . Or as a side for Lunch / Dinner or with Appetizers.  Here is the Simple recipe with few Ingredients.

Recipe for 4 .

Preparation and Cooking time : 30 Minutes

Pack for Kids Lunch Box with any Appetizers like Methi Pakora .

INGREDIENTS :

1. Onions – 2 Big( Chopped)

2. Tamarind – Marble Size

3. Jaggery – 2 tbsp

4. Spices to roast and Grind – Handful of Mixed Nuts, 1/2 tbsp Cumin seeds, 1/2 Coriander Seeds, 1 tbsp Sesame seeds , Red chillies – 4

5. Salt and Turmeric – 1/4 th tbsp

6. Oil – 3 to 4 tbsp

7. Curry Leaves and Finely chopped Coriander Leaves

8. Seasoning – Black or White Split Urad dal – 1 tbsp , Cumin and Mustard seeds – 1/2 tbsp each , Red Chillies – 2 , Hing ( Asafoetida) – Pinch 

METHOD :

1. Heat 1 tbsp Oil and add Cumin seeds( 1/2 tbsp) followed by Chopped Onions. Season with Salt and Turmeric. Cover and cook until light Brown . Mix in between .

2. Once Onions are Brown Switch off the Stove and add Tamarind and Jaggery , Cool the Onion Mixture before Grinding.

3. Roast the Spices mentioned Under  Spices to Roast and Grind . Cool before Grinding. Grind and  Transfer to a  Bowl .

4. Now grind Onions Coarsely and transfer to the Spice Bowl . Mix well .

4. Heat 2 to 3 tbsp Oil and splutter Mustard seeds followed by Urad dal , Cumin seeds, Red chillies and Hing. Switch off the Stove and add Curry Leaves and the Chutney to the Seasoning. Mix .

5. Check for Salt , Spices and Sweetness and add accordingly . Add Chopped Coriander.

                    Note : If needed you can add 1/2 tbsp Red chilli Powder