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Monday, 15 July 2024

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.



Sunday, 14 July 2024

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

 
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