Healthy Dora Cakes (Lunch Box) - Wheat & Jowar Flour

 

Jowar and Wheat Dora Cakes Recipe

Dora cakes, also known as Dorayaki, are popular Japanese pancakes with a sweet filling. This recipe uses jowar (sorghum) and whole wheat flour for a healthier twist.

Ingredients:

• 1/2 cup jowar (sorghum) flour
• 1/2 cup whole wheat flour
• 2 eggs (For Eggless - 1 tablespoon flaxseed meal mixed with 3 tablespoons water (flax egg))
• 1/2 cup sugar or honey
• 1/2 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon vanilla extract
• 1/2 cup milk (dairy or plant-based)
• 1 tablespoon oil or melted butter
• Pinch of salt
• Sweet filling of choice (traditionally red bean paste, but you can use chocolate spread, peanut butter, or jam)

Instructions:

1. Prepare the Batter:
• In a mixing bowl, whisk together the jowar flour, whole wheat flour, baking powder, baking soda, and salt.
• In another bowl, beat the eggs and then add sugar or honey. Mix well until the sugar is dissolved.
• Add the vanilla extract, milk, and oil or melted butter to the egg mixture. Mix until well combined.
• Gradually add the wet ingredients to the dry ingredients, whisking continuously to avoid lumps. The batter should be smooth and slightly thick. If it's too thick, add a little more milk.
2. Rest the Batter:
• Let the batter rest for about 10-15 minutes. This helps the flour to absorb the liquid and results in better texture.
3. Cook the Dora Cakes:
• Heat a non-stick pan or griddle over medium heat.
• Lightly grease the pan with a little oil or butter.
• Pour a small amount of batter (about 2-3 tablespoons) into the pan to form small, round pancakes.
• Cook until bubbles form on the surface and the edges look set, about 1-2 minutes.
• Flip the pancakes and cook for another 1-2 minutes on the other side until lightly browned.
• Remove from the pan and repeat with the remaining batter, greasing the pan as needed.
4. Assemble the Dora Cakes:
• Allow the pancakes to cool slightly.
• Spread a generous amount of your chosen filling on one pancake.
• Place another pancake on top to form a sandwich.
5. Serve:
• Serve the dora cakes warm or at room temperature.

Tips for Full-Proof Dora Cakes:

• Ensure the batter consistency is smooth and slightly thick. Adjust with milk if needed.
• Resting the batter helps improve the texture.
• Cook on medium heat to avoid burning and ensure even cooking.
• Use a non-stick pan or lightly grease the pan to prevent sticking.

Enjoy these delicious and nutritious Jowar and Wheat Dora Cake.

Tips for Full-Proof Eggless Dora Cakes:

• Let the batter rest for about 10-15 minutes. This helps the flour to absorb the liquid and results in better texture.
• Ensure the batter consistency is smooth and slightly thick. Adjust with milk if needed.
• Resting the batter helps improve the texture.
• Cook on medium heat to avoid burning and ensure even cooking.
• Use a non-stick pan or lightly grease the pan to prevent sticking.

21 Days 5 Kgs Weight Loss Plan

 

21-Day Indian Diet Plan to Lose 5 Kgs

General Guidelines:

1. Stay Hydrated: Drink at least 2-3 liters of water daily.
2. Portion Control: Eat smaller, frequent meals to keep your metabolism active.
3. Avoid Processed Foods: Stick to whole, unprocessed foods.
4. Exercise Regularly: Incorporate at least 30 minutes of exercise daily, such as walking, yoga, or any cardio activity.
5. Get Enough Sleep: Aim for 7-8 hours of sleep each night.

Sample Diet Plan

Day 1-7:

Early Morning (7:00 AM)

• Warm water with lemon or Green tea

Breakfast (8:00 AM)

• Option 1: 1 bowl of oatmeal with fruits and nuts
• Option 2: 2 egg whites omelet with veggies + 1 whole-wheat toast

Mid-Morning (10:30 AM)

• 1 apple or orange

Lunch (1:00 PM)

• Option 1: 1 cup brown rice + 1 bowl dal + 1 cup mixed vegetable curry
• Option 2: 2 whole wheat chapatis + 1 bowl dal + 1 cup vegetable sabzi + salad

Afternoon Snack (4:00 PM)

• Green tea + Handful of nuts (almonds or walnuts)

Evening Snack (6:00 PM)

• 1 bowl sprouts salad or 1 small bowl yogurt with fruits

Dinner (8:00 PM)

• Option 1: 1 cup quinoa or brown rice + 1 cup mixed vegetable curry
• Option 2: 1 cup vegetable soup + 1 whole wheat chapati + salad

Post-Dinner (9:30 PM)

• Herbal tea or Warm milk with a pinch of turmeric

Day 8-14:

Early Morning (7:00 AM)

• Warm water with apple cider vinegar or Green tea

Breakfast (8:00 AM)

• Option 1: 1 bowl poha with vegetables and peanuts
• Option 2: 1 multigrain paratha with yogurt

Mid-Morning (10:30 AM)

• 1 banana or Handful of berries

Lunch (1:00 PM)

• Option 1: 1 cup brown rice pulao + raita
• Option 2: 2 whole wheat chapatis + 1 cup paneer curry + salad

Afternoon Snack (4:00 PM)

• Green tea + Handful of nuts (almonds or walnuts)

Evening Snack (6:00 PM)

• 1 bowl cucumber and carrot sticks with hummus

Dinner (8:00 PM)

• Option 1: 1 cup dalia khichdi with vegetables
• Option 2: 1 cup mixed lentil soup + salad

Post-Dinner (9:30 PM)

• Herbal tea or Warm milk with a pinch of turmeric

Day 15-21:

Early Morning (7:00 AM)

• Warm water with ginger and honey or Green tea

Breakfast (8:00 AM)

• Option 1: 1 bowl upma with vegetables
• Option 2: 2 idlis with sambar

Mid-Morning (10:30 AM)

• 1 pear or Handful of grapes

Lunch (1:00 PM)

• Option 1: 1 cup millet (bajra or jowar) + 1 cup vegetable curry
• Option 2: 2 whole wheat chapatis + 1 bowl chana masala + salad

Afternoon Snack (4:00 PM)

• Green tea + Handful of nuts (almonds or walnuts)

Evening Snack (6:00 PM)

• 1 bowl fruit salad

Dinner (8:00 PM)

• Option 1: 1 cup vegetable stir-fry with tofu or paneer
• Option 2: 1 cup lentil soup + salad

Post-Dinner (9:30 PM)

• Herbal tea or Warm milk with a pinch of turmeric

Additional Tips:

• Cheat Meals: Limit to once a week, and keep it moderate.
• Physical Activity: Incorporate strength training and cardio exercises.
• Mindful Eating: Eat slowly and stop when you feel full.
• Meal Preparation: Plan and prepare meals in advance to avoid unhealthy choices.

This plan is designed to provide balanced nutrition while promoting weight loss. Adjust portion sizes based on individual needs and activity levels. Always consult a healthcare professional before starting any new diet plan

Instant Mix Achar

Imagine opening a jar of Mix Achar to find a colorful medley of crisp radish, delicate carrot, and vibrant chillies, all bathed in a blend of aromatic spices. Each slice is infused with the warmth of ginger, the richness of roasted mustard and fennel seeds, and the earthy notes of nigella seeds. Drizzled with cooled, spiced oil and a splash of tangy vinegar, this pickle is a burst of flavors that transforms any meal into a tantalizing feast for the senses.

Ingredients:

• 3-4 pcs Radish, thinly sliced
• 3-4 pcs Carrot, thinly sliced
• 4-5 pcs Red Chillies
• 4-5 pcs Green Chillies
• 2 inch Ginger, julienned
• 1 tsp Asafoetida (hing)
• 20-25 black peppercorns
• 4 tbsp Yellow Mustard Seeds
• 3 tbsp Fennel Seeds (saunf)
• 1 tbsp Rai (black mustard seeds)
• 1 tsp Methi Seeds (fenugreek seeds)
• Salt to taste
• 2 tbsp Kashmiri Red Chilli Powder
• 1 tsp Ajwain (carom seeds)
• 1 tbsp Kalaunji (nigella seeds)
• 1/2 cup Oil
• 2 tbsp Lemon juice or vinegar

Method:

1. Prepare Vegetables:

   • Slice the radish and carrot thinly. Cut red and green chillies into small pieces. Julienne the ginger.

2. Salt and Turmeric:

   • In a large bowl, mix the sliced radish, carrot, red chillies, green chillies, and julienned ginger.
   • Add 1 tsp of salt and 1 tsp of turmeric powder. Mix well and let it rest for 15 minutes.

3. Squeeze and Dry:

   • After 15 minutes, squeeze the vegetables to remove excess water. Discard the water.

4. Dry Roast and Blend Spices:

   • Dry roast the black peppercorns, yellow mustard seeds, fennel seeds, rai (black mustard seeds), and methi seeds on low flame until aromatic.
   • Allow them to cool and then blend into a coarse powder.

5. Prepare Asafoetida and Black Pepper:

   • Crush the asafoetida (hing) and black peppercorns into a coarse mixture using a mortar and pestle.

6. Mix Masala with Vegetables:

   • In a large mixing bowl, combine the sliced vegetables with the crushed asafoetida and black pepper mixture.
   • Add salt to taste, Kashmiri red chilli powder, ajwain (carom seeds), kalaunji (nigella seeds), and the blended spice powder. Mix everything thoroughly.

7. Prepare Oil:

   • Heat the oil in a pan until it is very hot. Allow it to cool down to room temperature.

8. Combine Oil and Vinegar:

   • Once the oil has cooled down, add it to the vegetable and spice mixture. Mix well.
   • Add 2 tbsp of lemon juice or vinegar and mix again.

9. Store:

   • Transfer the Mix Achar into clean, dry jars with tight-fitting lids.
   • Let it sit at room temperature for a day for the flavors to meld together.
   • Refrigerate and use as needed. It will keep well for several weeks.

Enjoy your homemade Mix Achar with roti, paratha, or as a flavorful accompaniment to any meal! Adjust spice levels according to your taste preferences.

Quinoa Soya High Protein Cutlets

 

Imagine biting into crispy, golden-brown cutlets bursting with protein-rich quinoa, tender soya granules, and vibrant grated carrots and beetroot. Fragrant with ginger, garlic, and a blend of aromatic spices, each bite offers a satisfying crunch and a moist, flavorful interior. Pair them with creamy Greek yogurt for a perfect balance of textures and a boost of protein. These cutlets are not just delicious—they're a wholesome, mouthwatering treat that satisfies both hunger and cravings.

Total protein content in 5 cutlets and 1/2 cup Greek yogurt: 30 - 35 grams 

Ingredients:

• 1 cup quinoa, cooked and cooled
• 1 cup soya granules, soaked and drained
• 1/2 cup besan (gram flour)
• 1 small carrot, grated
• 1 small beetroot, grated
• 1/4 cup fresh coriander (cilantro), finely chopped
• 1 tablespoon ginger & garlic paste
• 1 tablespoon mix nuts
• 1 teaspoon garam masala
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 2 tablespoon Sesame Seeds
• Salt to taste
• 1-2 tablespoons oil for cooking

Instructions:

1. Prepare Soya Granules:

   • Soak the soya granules in hot water for 15-20 minutes or until they become soft. Drain and squeeze out excess water. Set aside.

2. Mixing the Ingredients:

   • In a large mixing bowl, combine the cooked quinoa, soaked and drained soya granules, grated carrot, grated beetroot, chopped coriander, ginger paste, garlic paste, chopped nuts, garam masala, cumin powder, coriander powder, turmeric powder, besan (gram flour), and salt to taste. Mix well until all ingredients are evenly combined.

3. Forming Cutlets:

   • Take a portion of the mixture and shape it into a cutlet/patty. Coat both sides with sesame seeds. Repeat with the remaining mixture to make all the cutlets.

4. Cooking:

   • Heat oil in a non-stick pan over medium heat.
   • Place the cutlets in the pan and cook until both sides are golden brown and crisp, turning them carefully to cook evenly.

5. Serving:

   • Serve the quinoa and soya granules cutlets hot with a side of Greek yogurt.

Nutritional Information (approximate):

• Protein content:

  • Quinoa: 1 cup cooked quinoa contains about 8 grams of protein.
  • Soya granules: 1 cup of soya granules contains about 52 grams of protein.
  • Besan (gram flour): 1/2 cup of besan contains about 20 grams of protein.
  • Greek yogurt: 1/2 cup of Greek yogurt contains about 10 grams of protein.

  Total protein content in 5 cutlets and 1/2 cup Greek yogurt: 30 - 35 grams 

  • Quinoa and soya granules cutlets (5 cutlets): Approximately 20-25 grams of protein (depending on exact proportions and size of cutlets).
  • Greek yogurt (1/2 cup): Approximately 10 grams of protein.

Tips:

• Adjust the spices and salt according to your taste preferences.
• Ensure the mixture is well combined to help the cutlets hold their shape.
• You can shallow fry or bake the cutlets for a healthier option.

Enjoy your nutritious and protein-packed Quinoa and Soya Granules Cutlets with Greek yogurt for a balanced meal!

Spinach Veg Fried Quinoa

Poojainthekitchen.blogspot.com

Spinach Veg Fried Quinoa, Here's my version of flavored quinoa. We are making this Quinoa dish with alot many vegetables. So its a healthy and quick way to use make quinoa. Can be enjoyed as breakfast or tea time. Here we are using biryani masala, as per taste and availability one can use channa masala, pav bhaji masala etc.

Ingredients:

1 Cup Quninoa
1 tsp Biryani Masala

1 tbsp Oil
2 Cup Water
1 Cup Spinach

1 Medium Onion Sliced

1 Medium Tomato Sliced

¼ Cup Sweet Corn

¼ Cup Chopped Carrot

¼ Cup Peas

¼ Cup Chopped Beans

½ tbsp Chopped Green Chili

1  tsp Grated Ginger
½ tsp Red Chilli Powder
½ tsp Coriander Powder
1 tsp Biryani Masala

1 tsp Lime Juice

Salt as taste

Process:

1) Blanch Spinach with 2 cups water, let it cool for 10 minutes and grind.

2) Wash Quinoa, then boil Quinoa with spinach water. Add in salt and cook for 5 minutes until it boils.

3) Simmer the gas and cover the lid. Cook for 15 minutes. Turn off the heat and let it sit for 10 minutes.

4) Heat the Oil in large skillet on medium high heat.

5) Once Oil is hot, Add in Onion, Tomato, Beans, Green Chili, Grated Ginger, Peas, Carrot and sauté till cooked.

6) Add in Salt, Red Chilli powder, Coriander Powder, Biryani Masala, Then add in Quinoa and stir well and sprinkle lime juice.

7) Garnish with Cilantro as per you like...Enjoy with a cup of Tea!

Yogurt Dip With Twist

Yogurt Dip With Twist, Is a creamy and healthy dip, and can be replaced with sour cream dip.  The inspiration behind this recipe is coming from my polish friend Anna. I modified her recipe a bit to suit my indian taste. I am using Dil in this recipe, you can replace with any herb of your taste. I hope you all will enjoy this with kababs, pita bread, falafels. 

Ingredients:

1 Cup Greek Yogurt (Hung Curd)

1 tbsp finely chopped Dil

1/2 tsp Paprika Powder

1 tsp Lime Juice

1 Garlic Clove finely chopped

1/2 tsp sugar

1 tsp Salt

Process:

1) Whisk greek yogurt a bit to make a smooth dip consistency. 

2) Put Dil, Garlic, Lime Juice, Salt, Paprika Powder, sugar in a Yogurt and mix well.

3) Transfer that in a serving bowl...Enjoy cold!

Karela Bhurji (Bittergourd Dry Curry)

Karela Bhurji, This is by far my favrt recipe when we talk about bitter guard..not so bitter anymore :). I request everybody to try this recipe, this may actually turns out to be one of your favorites...I just hope. So please give this a try and let me know your views. This goes well with Indian Chapati, Tortilla,.

Ingredients:

1 Kg Bitter Gourd

2 tbsp Mustard Oil

1 tbsp Salt
1 tsp Turmeric Powder


Spices Mix

 7-8 Medium sized Garlic Cloves
1 tsp Chana Dal
1 tsp Udat dal
8-10 Kadi Leaves
1 tsp Coriander Seeds
1 tsp Cumin Seeds
1 tsp Fennel Seeds
1 tbsp Tamarind

Process:

1) Dry roast all the whole spice mix together in an pan and grind them in a coarse powder.

2) Chop Bitter Guard in small pieces and remove the seeds. Wash bitter guard properly under cold water.

3) Rub bitter guards well with salt and turmeric, leave it for half an hour at least. Now squeeze bitter guard pieces to remove bitterness and now they are all set for use.

4) Heat Oil in large skillet on medium flame. Add in bitter guard and saute until it turns dark brown, then add in dry spice mix powder and stir for 2-3 minutes.

5) Cook for 5 minutes on medium low flame with lid.

6) Serve hot.....Enjoy!