Spinach Paratha

Spinach Paratha is a healthy and flavorful Indian flatbread enriched with the goodness of spinach. Packed with iron, calcium, and fiber, this dish is an excellent choice for improving hemoglobin levels and supporting bone health. The dough is prepared by combining nutrient-rich spinach puree with whole wheat flour and seasoned with ajwain for added digestive benefits. Spinach parathas are a wholesome and satisfying meal, ideal for breakfast or lunch, and can be enjoyed with low-fat curd or tangy pickle for a delicious, balanced plate.

Ingredients:

  • 1 cup whole wheat flour

  • 1 cup spinach (blanched and pureed)

  • Salt to taste

  • A pinch of carom seeds (ajwain)

Instructions:

  • Mix flour, spinach puree, salt, and ajwain to make a dough.

  • Roll into parathas.

  • Cook on a hot skillet until golden brown on both sides.

  • Serve with low-fat curd or pickle.

Nutritive Value (per serving):

  • Calories: 190 kcal

  • Protein: 6g

  • Carbs: 32g

  • Fiber: 4g

Ideal For: Anemia, Bone Health

Oats Idli

 Oats Idli is a wholesome and nutritious South Indian breakfast option with a healthy twist. Made using powdered oats, low-fat curd, and grated carrot, this dish is fiber-rich and low in calories, making it perfect for heart health and diabetes management. The use of oats as the main ingredient provides complex carbohydrates and helps maintain steady blood sugar levels. Additionally, the idli is steamed, ensuring it remains low in fat while being light on digestion. Paired with sambhar, it offers a well-balanced, flavorful meal that’s both satisfying and nutritious.

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Ingredients:

  • 1 cup oats (powdered)

  • 1 cup curd (low-fat)

  • ¼ cup grated carrot

  • 1 tsp eno fruit salt

  • Salt to taste

Instructions:

Mix powdered oats, curd, and salt into a smooth batter.

Fold in grated carrot.

Add eno fruit salt just before steaming.

Steam for 10-12 minutes. Serve with sambhar.

 

Nutritive Value (per serving):

  • Calories: 180 kcal

  • Protein: 6g

  • Carbs: 25g

  • Fiber: 5g

Ideal For: Heart Health, Diabetes Management

Moong Dal Chilla

Moong dal chilla is a nutritious, protein-rich Indian pancake made from ground soaked moong dal (yellow lentils). It’s a healthy and easy-to-make snack that’s low in fat and packed with essential nutrients like protein, fiber, and complex carbohydrates. The chilla is ideal for those looking to manage blood sugar levels, such as diabetics, and those aiming for weight loss due to its low calorie and high fiber content. The addition of ingredients like onions, green chilies, and spices enhances the flavor while keeping it light and satisfying. It pairs well with mint chutney, making it a flavorful and wholesome option for a balanced diet.

 INGREDIENTS

  • 1 cup Moong Dal soaked overnight
  • 1 small Onion finely chopped
  • 1 No Green Chilli optional
  • Turmeric A pinch
  • Salt to taste
  • 1 tsp Cumin seeds
  • Fresh coriander leaves chopped

INSTRUCTIONS

  • Blend soaked moong dal into a smooth batter.
  • Mix in all the ingredients.
  • Heat a non-stick pan and spread the batter evenly.
  • Cook until golden brown on both sides.
  • Serve hot with mint chutney.

Nutritive Value

Calories: 150 kcal

Protein: 8g

Carbs: 22g

Fiber: 3g

Ideal For: Diabetes, Weight Loss

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