3 healthy recipes, just for you!
India is presently fighting a war against malnutrition and in a bid to promote “balanced diet”, the entire month of September is celebrated as National Nutrition Month. It is the most awaited time of the year for all practicing Dietitians- nutritionists in India to conduct and use various forms of media and programs to emphasize the importance of nutrition
A qualified Dietitian-Nutritionist is trained to provide customized dietary advice. Every diet prescription is based on an individual’s anthropometry, biochemical, clinical, and dietary profile. We also look at the socio-economic status and the affordability to provide nutrition advice. It’s not true that only exotic fruits or grains have great benefits! The locally available seasonal foods are what provides the best nutritional benefits. So, one can always go local for poshan.
When we talk about a healthy diet for pregnant women, we suggest the following:
- Eating healthy during pregnancy is crucial for both mother and her baby. Sometimes cravings hit you and you end up eating foods that you have been avoiding the whole
- Using the right combination of food groups plays a major role in providing the balanced nutrition for the better growth of the baby
- Balanced diet requires inclusion of varied food groups that provide all essential nutrients like complex carbohydrates, proteins, vitamins, minerals
- A balanced wholesome diet should include three major meals and 2-3 smaller meals (health snacks) to meet the day’s nutritional
- The healthy snacks in between major meals help distribute the calories and promote better digestion and absorption of nutrients
- Snack on foods that that are rich in protein, calcium and fibre that is going to keep you full for a longer period and to meet the nutrient gaps in the major meals
From the Department of Clinical Nutrition and Dietetics, we thought of bringing to you some easy and nutritious recipes that will cater to your snacking needs.
#1 Mexican Gram Chaat
When we think about grams it’s not always boring! Mexican gram chaat recipe is a good blend of complex carbohydrate, protein, and fibre with loads of antioxidants that helps in managing your cravings without cutting down on taste!
Boiled black eyed bean/lobia-20gms
Black chana – 20 gms
Sweet corn-10 gms
Cucumber diced (with skin, no seeds) -10gms
Tomatoes diced (without seeds)-10gms
Crushed pepper – to taste
Salt – ¼ tsp
- Soak all the grams/legumes overnight
- Pressure cook all grams/legumes (with salt) along with sweet corn and keep aside
- In a bowl toss all cooked grains with tomatoes, cucumber, and seasoning (salt and pepper). Mix well
- Garnish with chopped coriander and serve with a fresh lemonade.
Total no. of servings: 2
NUTRITION FACTS -per serving
Calories -115 kcal | Protein-6.5gms | Carbohydrate- 22gms | Fibre -5gms
Ideal category: Moms-to-be, Breastfeeding moms or for someone looking for snacks rich in protein or fibre
Traditional Indian foods are also a treasure trove when it comes to nutritional values. While talking about traditional food, let us introduce this Maharashtrian wonder- Thalipeeth.
The flour for thalipeeth is called bhajanee!! The flour is prepared from roasted grains, legumes, and spices. The rest of the ingredients include grains such as rice, wheat, bajra and jowar , legumes such as chana, and urad and spices, most commonly coriander and cumin seeds.
This traditional recipe has a twist of its own. Healthy fibre and protein-rich millet thalipeeth is a guilt-free snack which replaces your regular munching. It is a good breakfast option too!
Jowar flour -60gms
Onion -1tsp of (finely chopped)
Coriander leaves – few (chopped)
Jeera -¼ tsp
Sesame seeds (roasted) – ¼ tsp
Green chilies -2 nos (finely chopped)
Salt to taste
- In a bowl take jowar flour, add onions, coriander, green chilies,
- Mix everything well then add water in parts so that it forms into a soft smooth dough
- Take a thick butter paper and brush with oil. Take a small portion of dough and flatten it on butter Gently press with your fingers and flatten the dough to get a flat bread. While flattening, sprinkle a few drops of water also on the dough.
- Spread a bit of oil on the The tawa must be hot. So, you can keep it on medium to high flame. Regulate the flame as required.
- Lift the butter paper and gently place it with the thalipeeth side touching the
- Now carefully peel the butter paper from the rolled thalipeeth
- Sprinkle some oil on thalipeeth. Cover with a lid and let the thalipeeth cook for 2 to 3 minutes or until the base is golden and You can brown the base more if you want.
- Remove and serve the thalipeeth hot
Total No. of servings: 2
NUTRITION FACTS -per serving
Energy-193kcal | Protein-6 grams | Carbohydrate-43 gms | Fibre-2.7gms | Iron-3.18gms
Ideal category: Pregnant Diabetics, Type II Diabetics, Anemics, Menopause, Elderly, Weight Loss
#3 Paneer Salad
Try this super healthy salad rich in antioxidants and protein as a refreshing mid-morning or evening snack which will take care of your hunger providing you with a combination of healthy fibre, protein, and vitamin C!
Paneer-30gms (slightly sauteed)
Bell peppers-20gms (Red, green, yellow)
Lime vinaigrette dressing -5ml (Olive oil -1tsp+ Lime – 1 wedge)
Salt and pepper to taste
Mix all the ingredients in a bowl along with lime vinaigrette and salt and pepper. Serve.
Total No. of servings: 1
NUTRITION FACTS -1 serving
Energy: 103.5 kcal | Protein:2.8gms | Fat :3.7gms | Carbohydrates: 4.gms
Ideal category: Moms-To-Be, Weight Loss, Morning Sickness, Diabetes, Hypertension
Try these recipes at your home and do not forget to leave your feedback! How did you find our ordinary recipes to add an extraordinary benefit to your daily routine? Have wonderful, nutritious, healthy days all through the year!!