HappleyFit Diversity from your Kitchen, during the Lockdown

During lockdown many of us are occupied with a lot of household chores which we are usually not habituated of doing. This is leading to a very little time left with us to make food for us and the family. Here are some quick, easy to make healthy recipes by using basic ingredients available at home.

Breakfast

Moong dal dhokla

A healthier dhokla with the high fiber and high protein content of moong dal. Dhokla being steamed retains most of the nutrients and is also low in calories.

Recipe: Soak 1 cup whole green moong overnight. Put soaked moong, 1-inch ginger, 2 green chillies in the blender and make a fine paste. Add 2 tsp besan and salt as per taste and adjust the batter consistency to thick batter. Add 1 and ½ tsp eno fruit salt, mix gently and pour in greased dhokla pan for steaming. In a pan heat 2 tsp oil, add 1tsp sesame seeds, rai, curry leaves, and 1/2 half cup water. Add 2 tsp sugar and half lemon juice. Once the dhokla is cooked well, demould it to a pan and the tadka water and coriander leaves.

Serving size: 2-3 medium sized dhokla

Daliya upma

Daliya is reach in fibre and good carb, cooking it in ghee gives the required dose of good fats. Wholesome and a complete meal when combined with curd.

Serving size: 1 katori

Recipe:In a pan add 2 tsp ghee, jeera, rai, curry leaves and chopped vegetables (onion, carrot, peas, beans) and saute them for 2 mins. Next put 1 cup soaked daliya, saute till fragrant. Add 2 cups of hot water, bring it to boil, simmer and cook until soft. Garnish with chopped coriander leaves and lemon juice.

Suji appe

Suji being a source of complex carbohydrates, gives sustainable energy. A fibre and protein rich meal, low calorie and a tasty alternative to usual suji upma. Hing or asafoetida helps in better digestion

Serving size: 3 appe

Mix 1/2 cup rawa with ½ cup curd, add chopped veg like carrot, beans, peas, 1 tsp of ginger and chilli paste and salt to it. Make tadka with rai, hing and chopped curry leaves in 1 tsp oil and add it to the rawa mixture. Grease the appe pan with oil and put 1tbsp of appe batter in the pan, cook till golden brown on both sides by flipping it. Serve with chutney of your choice

Ragi cheela

Ragi/Nachni is rich in fibre and calcium. Due to the high fibre content in ragi it helps to control the hunger pangs and buttermilk helps in digestion. Serve with homemade chutney.

Recipe: Mix 1 cup of ragi flour with 1 tbsp of besan, with around 3/4 cup of buttermilk. Add salt, chopped green chilli, jeera powder and make a semi thin batter. Heat pan and add few drops of ghee and make cheelas.

Serving size: 2 cheela

Sabudana kheer with jaggery

Sabudana is a source of starch providing instant energy. A good option for the fasting days. Dry fruits and nuts added in the kheer add to the mineral and vitamin content of the recipe. A complete meal in itself with protein from milk and essential fats from the nuts.

Serving size: 1 katori

Recipe: Soak 1/2 cup Sabudana/ tapioca pearls in water overnight. In a pan heat 2 cups of milk, once it starts boiling add the soaked sabudana and cook on medium flame by stirring continuously. In a separate pan make a jaggery syrup with 4-5tbsp grated or powdered jaggery in water and keep aside. Once the sabudana is cooked add the jaggery syrup and cook for 2 mins. Add roasted nuts like almonds, cashew and raisins and 1 tsp elaichi powder to it.

Mid-morning snacks

Buttermilk, Saunf(Fennel) water, watermelon lemonade – Aids digestion, curbs unnecessary cravings and hydrates the body

Lunch

Raw mango rice:

Raw mango is loaded with antioxidants and goodness of Vit c. In summers it helps to keep the body hydrated and refreshed. Raw mango rice when combined with curd delivers a perfect combination of carbohydrates and proteins.

Recipe: In a pan heat oil and add 1 tsp rai, 1 pinch hing, curry leaves, 1 tsp peanuts, fry and keep aside. Heat 2 tsp oil and add the raw mango, cover and cook till soft. Take 1.5 cup of cooked rice (can also use leftover rice) and add to the pan, add the tadka. Adjust the salt and spice as per taste and served with roasted papad.

Serving size: 1-1.5 katori

Dal dhokli

Complete combination of cereal and pulses making it a wholesome meal. Add a teaspoon of ghee on your bowl of dal dhokli to add the required good fats.

Recipe: Knead roti dough (1 cup atta) with jeera, turmeric powder, chilli powder and keep aside. Boil ¾ cup tur dal well until mushy. In a wide bottom pan and 2 tsp ghee and add rai, jeera, chopped ginger, chopped green chillies, 1 tomato chopped, cook and add the dal. Add 2 cups of water Adjust seasoning with salt, jaggery. Roll the roti and cut into diamond shapes and put them in the boiling dal. Repeat the same with all the rotis. Garnish with lemon juice and coriander leaves.

Serving size: 1 bowl

Palak paneer rice

It’s a simple 1 pot dish with iron and folic acid rich spinach and protein rich paneer. Palak is hydrating and loaded with Vit A, a nutrient to boost eyesight. A quick alternative for the traditional palak paneer with rice or roti, this 1 is a whole meal in itself.

Recipe: In a pressure cooker add 2 tsp ghee, add jeera, whole garam masala, tej pata, 1 sliced onion and fry till fragrant. Add 1 chopped tomato, salt, turmeric, cumin-coriander powder and roast. Now add 1 cup blanched palak puree with 1 tsp ginger garlic paste. Sautee for 2 mins and add 1 cup crumbled paneer. Mix and add 1.5 cups soaked rice. Mix well and add 2.5 cups of water, and pressure cook for 2 whistles. Serve hot with curd

Serving size: 1-1.5 katori

Curd rice

A complete meal with a perfect balance of good carb and protein. Easy to digest.

Recipe: Mix 1 cup of slightly overcooked rice with 1 cup beaten curd. Add salt and sugar as per taste. In a pan heat 2 tsp oil, add rai, curry leaves, chopped green chillies, 1 whole red chilli, 1 pinch hing, 1/2tsp urad and chana dal each and add this tadka to the curd rice. Garnish with coriander leaves.

Serving size: 1-1.5 katori

Mid-evening snacks

Sprouts chaat Refreshing protein and fibre rich snack. Keeps one full for longer.

Recipe: Take mixed pulses sprouts in a bowl, combine chopped onion, tomato, green chillies and juice of 1 lemon. Add black salt, mix and relish.

Serving size: 1 katori

Mango lassi Hydrating, vit c and calcium rich drink

Recipe:In a blender add 1 mango puree with 1 cup curd and 1/2 cup water. Blend and serve.

Serves 2 people

Dinner

Shakshuka

HappleyFit Shakshuka RecipeWhole quick high protein meal. The whole egg keeps the stomach full for longer. Tomatoes, a rich source of Vit C helps in boosting immunity. A complete meal in itself.

Recipe:In a pan add 1 chopped onion, 2-3 garlic cloves chopped and cook till soft. Add 3 chopped tomatoes, salt to taste, chilli powder, cumin powder and cook the tomatoes till soft, spread like a layer and crack open 3 eggs on the tomato without stirring them. Sprinkle black pepper on the egg yolks and cover and cook for 15 mins until the eggs are cooked. Cut and slice into 3 pieces and serve. Can be had as it is or with roti.

Serving size: a slice with 1 whole egg

Neer dosa

Easy to digest, light and rich in good carb. Unlike the popular myth of rice being a culprit, rice is easy to digest and perfect nutrient when combined with protein sources like peanut and groundnut chutney or chicken/fish curry.

Recipe: Soak 1 cup rice for 4-5 hours. In a blender add 1 cup water with the soaked rice and make a fine paste. Add salt and 1/2 cup water and make a very thin watery batter. Heat tava and 2-3 drops of oil and spread 1 laddle of batter and spread the batter on the pan. Cover and cook and serve with curry or chutney.

Serving size: 2-3 dosa

Egg veg roll

Quick and tasty high protein meal. Good balance of good carb, protein and also fibre. Good for kids who demand something snacky and junk, easily mimics the unhealthy frankie rolls in a homemade healthier way.

Recipe:Make thin usual rotis and keep aside. Chop onions, cucumber and cabbage into thin slices, sprinkle half lemon juice and 1/2 tsp salt and keep aside. Heat a pan, add the roti and add 1 beaten egg with 1 pin of salt, drizzle 1 tsp oil on the sides of the roti and fry the egg well. Take out and add homemade chutney with the veg mix, roll and serve

Serving size: 1 roll

Midnight cravings:

Gulkand milkshake: Relieves acidity

Sabja milk: Helps in digestion and keep the body temperature cool

Do try these recipes and write to us at info@happley.fit or contact at +91 98508 49998

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