Spinach mint barley

A flavorful nutritious one-pot barley meal that is packed with vitamins, fiber, potassium, and proteins.

Ingredients: (Serves 4 people)

• 2 small cups barley soaked overnight
• 2 onions chopped
• 2-3 tomatoes chopped
• 1 medium bunch of spinach
• 1 small bunch of mint leaves
• ginger garlic paste
• 1 green chili chopped (optional)
• spices – 1 tsp turmeric powder, 1tsp coriander powder, 1/2 tsp garam masala powder (allspice)
• 1 tbsp mustard/sesame oil
• salt to taste

Method:

Wash the spinach and mint well, add them to the mixer and make a puree with a little water. Add oil to the cooker. Let it heat, add onions and fry till brown in color. Add ginger garlic paste and spices except for garam masala powder. Add tomatoes and cook well. Add the spinach mint puree, soaked barley, and salt. Mix well, add around 2 glasses of water and close the lid. Let it whistle 5-6 times on a medium flame. Switch off the gas and let the cooker cool completely. Open the lid, add garam masala powder, mix well and serve.

Life equations

Your thoughts + Your attitude = You

Positive thoughts + Healthy body = Happy soul

Watermelon Salad

Yum and refreshing watermelon salad!

Ingredients:

• 1 small watermelon cubed
• 2 tbsp feta cheese crumbled
• 15-20 mint leaves roughly chopped
• 2 tsp lemon juice
• salt and pepper to taste

Method:

Combine the above ingredients and serve immediately.

Roasted gram flour breakfast

Gram when roasted and powdered is called roasted gram flour or sattu. It’s used in many parts of North India as a breakfast item, healthy drink, stuffing in paratha, and many more. Roasted gram flour or sattu is a rich source of protein along with calcium and fiber. And as it’s protein-rich, it gives a feeling of fullness for a long time. It comes readymade in markets or can be prepared at home.

I made this quick breakfast without sugar. The sweetness comes from mashed bananas so the potassium requirement is also taken care of. It’s a very simple recipe that needs few ingredients and gets ready in no time.

Ingredients: (for 4 people)

• 8 tbsp sattu
• 4-5 bananas
• chopped nuts
• 4 tsp cinnamon powder

Method:

Divide sattu into 4 parts.

Take 4 or 5 medium bananas. Mash well or make pulp in the mixer. Add to the sattu.

Add any nuts you like. Flavor with cinnamon powder. You can add more fruits like berries etc as per your liking.

Mix everything well. Add little water to get a smooth consistency. Your healthy breakfast is ready.

Puffed rice snack

A healthy, oil-free, and tasty puffed rice (bhel mixture) plate. Very easy to prepare and hardly takes any time. This is a good snack for evenings and can also be served for parties.

Ingredients: (for 1 person)

1 bowl of crunchy puffed rice (at room temperature)

1 small onion chopped

1 small tomato chopped

1 tbsp boiled chopped potato ( optional)

1 tbsp of pomegranate seeds (optional)

salt to taste

1 or 2 tbsp sev or aloo bhujiya (or any crunchy savory mixture)

1 tsp coriander chutney

1 tsp tamarind chutney

2 tsp chopped coriander leaves

1 tbsp crushed or whole peanuts

1 tbsp crushed papdi

1 tsp lemon juice

Method:

Mix all of the above ingredients and serve it immediately as it will become soggy if left for a while.

Finger millet nutritious powder

Just like we make whole wheat flour nutritious powder (also called panjiri), I made finger millet (ragi or nachani) flour panjiri with edible gum, dried coconuts, and dates. I haven’t added sugar or sweetener as chopped dates give the natural sweetness. But as per your taste, jaggery powder or sugar can be added. This is a very healthy powder that is rich in calcium and protein. Edible gum gives energy, good for colds and coughs, and strengthens the bones. Just 2 tsp a day is enough to provide the required nutrition.

Ingredients:

2 big cups of finger millet (ragi or nachani) flour

100gm edible gum

4 green cardamom

2 tbsp chopped dates

2 tsp flax seeds

2 tsp chia seeds

1 tbsp chopped dried coconuts

2 to 3 tbsp ghee

any other chopped dry fruits (optional)

sugar or jaggery powder (optional)

Method:

Fry edible gum in ghee in a pan till they are fluffy and golden in color. Switch off the gas and coarsely crush it.

Add ragi flour and saute on low flame till the aroma comes out.

Crush green cardamom into powder and add to the mixture.

Add flax seeds and chia seeds.

Add chopped dates and coconut. Switch off the flame.

Store in a glass container at room temperature. This can last for months but it’s best to consume within a month.

Happy New Year 2023

Wishing everyone a happy, healthy, prosperous, and peaceful new year 2023!!