Balanced Lunch for Kids

 

Sautéed Paneer with Ghee, Dried Spinach, and Methi Powder

Ingredients:

• 250g paneer (cubed)
• 2 tablespoons ghee
• 1 teaspoon salt (adjust to taste)
• 2 tablespoons dried spinach (you can use spinach powder if preferred)
• 1 teaspoon methi (fenugreek) powder

Instructions:

1. Heat the Ghee:

   • In a pan, heat the ghee over medium heat until it melts and is hot.

2. Sauté the Paneer:

   • Add the cubed paneer to the pan. Sauté for about 5-7 minutes, turning occasionally, until the paneer is golden brown on all sides.

3. Add Seasoning:

• Sprinkle in the salt, dried spinach, and methi powder. Stir well to combine all the ingredients.

Sautéed Sweet Potatoes with Bell Peppers and Carrot

Ingredients:

• 2 medium sweet potatoes (boiled and cubed)
• 1 bell pepper each (red, yellow, and green), chopped
• 1 medium carrot, grated
• 2 tablespoons oil (olive or vegetable)
• Salt to taste
• 2-3 tablespoons ketchup (adjust to taste)

Instructions:

1. Prepare the Ingredients:

   • Boil the sweet potatoes until tender, then cube them. Chop the bell peppers and grate the carrot.

2. Heat the Oil:

   • In a large pan, heat the oil over medium heat.

3. Sauté the Vegetables:

   • Add the chopped bell peppers to the pan and sauté for 2-3 minutes until they start to soften.
   • Add the boiled sweet potatoes and grated carrot. Stir well to combine.

4. Season:

   • Sprinkle salt over the mixture and add the ketchup. Stir everything together, cooking for an additional 3-5 minutes until heated through.

Weighloss Cereal Namkeen

 

Ingredients:

• 1 cup cornflakes
• 1 cup wheat loops
• 1 cup rice puffs
• 1 cup makhana (fox nuts)
• ½ cup peanuts
• ½ cup almonds (chopped if preferred)
• ½ cup pumpkin seeds
• ½ cup dhaliya (roasted chana dal)
• 2 Tbsp of oil
• A few curry leaves
• A few mint leaves (optional)

For Tadka:

• 1 tsp mustard seeds (rai)
• 1 tsp fennel seeds (saunf)
• Salt, to taste
• 1 tsp red chili powder
• 1 tsp amchur (dried mango powder)
• ½ tsp turmeric powder (haldi)

Instructions:

1. Prepare the Mixture:

   • In a large bowl, combine cornflakes, wheat loops, rice puffs, makhana, peanuts, almonds, pumpkin seeds, and dhaliya.

2. Air Fry:

   • Lightly drizzle the mixture with a few drops of oil and toss to coat.
   • Preheat your air fryer to 370°F (190°C).
   • Spread the mixture in the air fryer basket in a single layer.
   • Air fry for 8-10 minutes, shaking the basket halfway through to ensure even cooking.

3. Make Tadka:

   • In a small pan, heat a little oil over medium heat.
   • Add mustard seeds and let them splutter.
   • Add fennel seeds, curry leaves, and mint leaves. Sauté for a minute until fragrant.
   • Stir in salt, red chili powder, amchur, and turmeric powder. Cook for another minute, then remove from heat.

4. Combine:

   • Once the namkeen mixture is done, transfer it to a large bowl.
   • Pour the tadka over the roasted mixture and toss well to combine.

5. Store:

   • Allow the namkeen to cool completely, then store it in an airtight container.

Enjoy your crunchy, flavorful namkeen as a snack!

Navratri thali - (Healthy Way)

 

Black Channa (Chickpeas)

Ingredients:

• 1 cup black channa (soaked overnight)
• 1 tsp oil
• 1 tsp cumin seeds
• 1-2 green chilies (slit)
• 1 tsp ginger paste
• 1 tsp salt (adjust to taste)
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder (optional)
• 1-2 cups water
• Fresh coriander for garnish

Instructions:

1. Drain and rinse the soaked black channa.
2. In a pressure cooker, heat 1 tsp oil and add cumin seeds. Let them splutter.
3. Add green chilies and ginger paste; sauté for a minute.
4. Add the soaked black channa, salt, turmeric, and red chili powder. Mix well.
5. Pour in water (enough to cover the channa) and pressure cook for about 3-4 whistles or until soft.
6. Open the cooker, adjust the seasoning, and let it simmer for a few minutes to thicken the gravy.
7. Garnish with fresh coriander and serve.

Boiled Potato Dry Sabzi with Chatpata Flavors

Ingredients:

• 3-4 medium boiled potatoes (peeled and diced)
• 1 tsp oil
• 1 tsp cumin seeds
• 1 tsp chaat masala
• 1/2 tsp red chili powder (optional)
• Salt to taste
• 1 tbsp lemon juice
• Fresh coriander for garnish

Instructions:

1. In a pan, heat 1 tsp oil and add cumin seeds. Let them splutter.
2. Add the diced boiled potatoes and sauté for 2-3 minutes.
3. Sprinkle chaat masala, red chili powder, and salt. Mix well.
4. Drizzle lemon juice and cook for another minute.
5. Garnish with fresh coriander and serve hot.

Halwa with Daliya (Cracked Wheat)

Ingredients:

• 1 cup daliya (cracked wheat)
• 2 cups water
• 1 tbsp ghee
• 2-3 tbsp jaggery or sugar (adjust to taste)
• 1/2 tsp cardamom powder
• Nuts (optional for garnish)

Instructions:

1. In a pan, heat 1 tbsp ghee and roast the daliya until it turns golden brown.
2. Add 2 cups of water and bring to a boil. Reduce heat and cover, cooking until the daliya is soft and water is absorbed.
3. Stir in jaggery or sugar and mix well. Cook for a few more minutes.
4. Add cardamom powder and mix thoroughly.
5. Garnish with nuts if using and serve warm.

Air-Fried Puri

Ingredients:

• 1 cup whole wheat flour
• Water (as needed to knead)
• Salt to taste
• Additional water for dipping

Instructions:

1. In a bowl, mix whole wheat flour and salt. Add enough water to knead into a soft dough. Let it rest for 15-20 minutes.
2. Divide the dough into small balls and roll them into thin circles.
3. Dip each puri in water briefly to moisten, then place them in the air fryer basket.
4. Air fry at 180°C (350°F) for about 6-8 minutes or until they puff up and are golden brown.
5. Serve immediately with the black channa and potato sabzi.

Enjoy your low-oil Navratri thali!

9-Day Indian Diet Plan to Lose up to 5 Kgs

 

Here’s a balanced 9-day Navratri meal plan aimed at helping you lose around 5 kg. The focus is on nutritious foods to keep your energy up during the festivities. Adjust portion sizes according to your needs.

9-Day Masaledar Navratri Meal Plan

Day 1

Breakfast:

• Kuttu (Buckwheat) Flour Pancakes: 2 small pancakes with saindha namak, black pepper, and cumin (200 calories)
• 1 small banana (100 calories)

Lunch:

• Spiced Vegetable Soup: Boiled potatoes, spinach, and bottle gourd with cumin and black pepper (200 calories)

Snack:

• 10 almonds (70 calories)

Dinner:

• Kuttu Khichdi: Cooked kuttu with mixed vegetables (pumpkin, green beans) and spices (250 calories)

Total: ~890 calories

---

Day 2

Breakfast:

• Sabudana (Tapioca) Khichdi: Cooked with peanuts, green chilies, and saindha namak (250 calories)

Snack:

• 1 small apple (80 calories)

Lunch:

• Masaledar Sweet Potatoes: Boiled and seasoned with cumin, black pepper, and lemon (200 calories)

Snack:

• 10 walnuts (100 calories)

Dinner:

• Pumpkin and Spinach Curry: Cooked with ginger, black pepper, and saindha namak (200 calories)

Total: ~930 calories

---

Day 3

Breakfast:

• Rajgira (Amaranth) Flour Porridge: Cooked with milk and flavored with cardamom (200 calories)

Snack:

• 1 small pear (100 calories)

Lunch:

• Spiced Vegetable Salad: Cucumber, boiled potatoes, and pomegranate with lemon and black pepper (200 calories)

Snack:

• 1/2 cup roasted peanuts (200 calories)

Dinner:

• Sabudana Tikki: Made with boiled potatoes, sabudana, and spices, shallow-fried in ghee (250 calories)

Total: ~950 calories

---

Day 4

Breakfast:

• Kuttu Flour Upma: Made with vegetables (carrots, peas) and spices (200 calories)

Snack:

• 1 small banana (100 calories)

Lunch:

• Masaledar Lauki (Bottle Gourd): Cooked with cumin, black pepper, and saindha namak (200 calories)

Snack:

• 10 almonds (70 calories)

Dinner:

• Rajgira Roti with spiced yogurt (dahi mixed with cumin and black pepper) (250 calories)

Total: ~890 calories

---

Day 5

Breakfast:

• Sweet Potato Chaat: Diced sweet potatoes with lemon, black pepper, and coriander (200 calories)

Snack:

• 1 small apple (80 calories)

Lunch:

• Masala Pumpkin Soup: Pumpkin, ginger, and spices (200 calories)

Snack:

• 1/2 cup roasted peanuts (200 calories)

Dinner:

• Kuttu Roti with aloo (potato) bhaji (made with spices) (250 calories)

Total: ~930 calories

---

Day 6

Breakfast:

• Sabudana and Cucumber Salad: Mixed with lemon, black pepper, and coriander (200 calories)

Snack:

• 1 small bowl of papaya (60 calories)

Lunch:

• Spiced Rajgira Porridge: Cooked with water and flavored with saindha namak and black pepper (200 calories)

Snack:

• 10 walnuts (100 calories)

Dinner:

• Kuttu Khichdi with assorted vegetables (250 calories)

Total: ~910 calories

---

Day 7

Breakfast:

• Masaledar Oats (using Rajgira flour): Cooked with spices and served with yogurt (200 calories)

Snack:

• 1 small banana (100 calories)

Lunch:

• Cucumber and Tomato Salad: Seasoned with saindha namak and black pepper (100 calories)

Snack:

• 10 almonds (70 calories)

Dinner:

• Sabudana Tikki with mixed veggies and spices (250 calories)

Total: ~820 calories

---

Day 8

Breakfast:

• Kuttu Flour Pancakes: 2 small pancakes with spices (200 calories)

Snack:

• 1 small pear (100 calories)

Lunch:

• Masaledar Vegetable Soup: Pumpkin and spinach cooked with spices (200 calories)

Snack:

• 1/2 cup roasted peanuts (200 calories)

Dinner:

• Sweet Potato and Lauki Curry: Spiced and served with kuttu roti (250 calories)

Total: ~950 calories

---

Day 9

Breakfast:

• Rajgira Porridge: Cooked with milk and flavored with cardamom (200 calories)

Snack:

• 1 small bowl of papaya (60 calories)

Lunch:

• Spiced Vegetable Salad: Cucumber, carrots, and boiled potatoes with lemon (200 calories)

Snack:

• 10 walnuts (100 calories)

Dinner:

• Sabudana Khichdi with vegetables and spices (250 calories)

Total: ~910 calories

Additional Tips

• Spice It Up: Use saindha namak, black pepper, cumin, and coriander liberally to enhance flavors without adding calories.
• Hydrate: Drink plenty of water, herbal teas, or lemon water.
• Exercise: Include light exercises like yoga or walking to support your weight loss.

Feel free to adjust portion sizes based on your individual needs while keeping the total caloric intake in mind. Enjoy your Navratri!

Always consult with a healthcare professional before starting any diet, especially if aiming for rapid weight loss. Enjoy your Navratri!

Matar Paneer - Serves120 People

 

To make Matar Paneer for 120 people, you'll need to scale up your recipe significantly. Here's a detailed recipe for Matar Paneer 

Ingredients

For the Curry:

• Paneer: 15 lbs 
• Green Peas (Matar): 12 lbs
• Onions: 6 lbs (finely chopped)
• Tomatoes: 6 lbs (pureed)
• Ginger-Garlic Paste: 1.5 cups
• Cooking Oil: 2.5 cups
• Cumin Seeds: 3 tablespoons
• Coriander Powder: 5 tablespoons
• Cumin Powder: 2.5 tablespoons
• Turmeric Powder: 2.5 teaspoons
• Red Chili Powder: 2.5 teaspoons (adjust to taste)
• Garam Masala: 5 tablespoons
• Kasuri Methi (Dried Fenugreek Leaves): 5 tablespoons
• Salt: To taste (approximately 4 tablespoons)
• Fresh Cilantro (Coriander Leaves): 2 cups (chopped, for garnish)
• Cream: 2 cups (optional, for a richer curry)
• Water: Enough to achieve desired consistency

For the Tempering (optional):

• Butter or Ghee: 1 cup
• Bay Leaves: 5
• Cloves: 10
• Cinnamon Stick: 2 pieces

Instructions

1. Preparation:

   • Cut paneer into bite-sized cubes.
   • If using frozen matar, thaw them before cooking. For fresh matar, rinse and set aside.
   • Prepare all spices and ingredients for easy access.

2. Cooking the Curry:

   1. Temper the Spices (if using): Heat the butter or ghee in a large pot. Add bay leaves, cloves, and cinnamon stick. Sauté for a minute until aromatic.
   2. Cook Onions: In a large pot, heat cooking oil. Add cumin seeds and let them sizzle. Add chopped onions and sauté until golden brown.
   3. Add Ginger-Garlic Paste: Stir in ginger-garlic paste and cook for a few minutes until raw smell disappears.
   4. Tomatoes: Add pureed tomatoes. Cook until the oil starts separating from the mixture.
   5. Add Spices: Add coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Cook for a few minutes.
   6. Cook Peas: Add the green peas and mix well. Add water as needed to cover the peas. Cook until the peas are tender.
   7. Add Paneer: Gently fold in the paneer cubes and cook for a few minutes until they absorb the flavors.
   8. Finish with Cream(Optional) and Garam Masala: If using, stir in the cream and garam masala. Adjust seasoning if necessary.
   9. Garnish: Add chopped cilantro and kasuri methi. Mix well.

3. Serve: Serve hot with naan, roti, or rice.

Tips

• Cooking Equipment: Ensure you have large enough pots or multiple pots to handle the quantities.
• Consistency: Adjust the water and cream to achieve the desired curry consistency.

This recipe should provide a hearty serving of Matar Paneer for 120 people. If you're serving this at a large event, it's always a good idea to make a little extra to ensure everyone gets enough.

Cost of Ingredients - 

1. Paneer: Bharatmaa Brand - 15 lbs - Indian Store - $75.

2. Green Peas (Matar): Costco -12 lbs - $30 roughly.

3. Onions: Typically sold in 10-lb bags at Costco for about $5-$8. For 6 lbs, expect around $3-$5.

4. Tomatoes: Costco - 6$ - 2 lbs. 

5. Tomato Can: Costco - 3 Cans - 4.5$

6. Ginger-Garlic Paste: Homemade -  $6 roughly.

7. Cooking Oil: A large container (2.5 liters or about 2.6 quarts) is usually around $6-$10.

8. Cumin Seeds: A large jar or container can cost around $4-$8.

9. Coriander Powder: A jar or container is often around $4-$8.

10. Cumin Powder: Similarly, expect to pay around $4-$8 for a jar.

11. Turmeric Powder: Usually priced around $4-$8.

12. Red Chili Powder: A jar is often about $4-$8.

13. Garam Masala: A jar or container might cost around $4-$8.

14. Kasuri Methi (Dried Fenugreek Leaves): Typically available for about $4-$7.

15. Salt: A large container of salt is usually around $2-$4.

16. Fresh Cilantro (Coriander Leaves): Usually sold in bunches for about $1-$2 each. For 2 cups, you’ll likely need 2-3 bunches.

17. Cream: A container of heavy cream (1 pint or 2 cups) is usually around $2-$4.

These prices are estimates and can vary.

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