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TM

Volume: 2, Issue:3

JULY-AUG 2019

RECIPE BOOKLET

HealThyBe Better You!HealThy

Healthy Recipes For School Tiffin


TM

Index

HealThyBe Better You!

Sr. No. Topics Author P.NO

A to Z of Healthy Tiffin

Falafel

Healthy Green Square

Jowar Katli

Sattu Laddu

Green Peas Potato And Paneer Cutlet

Akhrot Choco Tarts

Cheesy Corn Grilled Sandwich

Seviayan Pulao

Rava Toast

Soya Chunks Cutlet

Masala Idli

Moong Dal Dosa

Mueslinut Chocobite

Plum Phudina Mojito

Dates Almond Ladoo

Carrots And Oats Energy Balls

Chickpeas Fritter

Channa Dal Katli

Potato Pomegranate Salad

Bottle Gourd Dhokla

Oats Dosa

Bread Roll

Kachori Paratha

Beetroot Parantha With Curd Mint Dip

Masoor Dal Pulao

Cauliflower Greens Paratha

Popeye Rice With Red Ridinghood Raita

Stuffed Spinach Paratha

Masala Bhindi Wrap With Curd Dip

Kokum Rice

Little Millet (Sama Rice) And Sago Uttapam

Healthy homemade pizza

Stuffed Sprout Paratha

SHORT BREAK RECIPES

LONG BREAK RECIPES

Dt. Sapna Kamdar

Dt. Megha Mukhija

Dt. Suvarna S. Nitnawre

Dt. Trupti Chawre

Dt. Munazzah Qazi

Dt. Faimida Khatri

Dt. Faimida Khatri

Dt. Faimida Khatri

Dt. Prachi Goel- Aggarwal




Dr. Shruti Joshi

Dt. Sapna Kamdar

Dt. Sapna Kamdar

Dr. Vijeta Goyal

Dt. Fagun Gandhi

Dt. Fagun Gandhi

Dt. Bhawna Behl Dang


Dr. Rucha Waghmare (Mude)

Dr. Monal Parihar

Dr. Monal Parihar

Dt. Gitanjali Borse


Dr. Vijeta Goyal

Dt. Sapna Kamdar

Dt. Sapna Kamdar



Dt. Trupti Chawre

Dt. Munazzah Qazi

Dt. Megha Mukhija

Dt. Suvarna Nitnawre

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Page- 3


A to Z of Tiffin

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void readymade/packaged foods

e Creative with shapes & sizes

ontrol por tion size

ecide the weekly menu

ducate and encourage to share tiffin with friends

reshly cooked food

rind, grate or puree veggies

asslefree packing, avoid gravies & curries

nnovate & include 5 food groups

ot down their likes & preferences

eep it simple & healthy

earn the ar t of balancing healthy vs junk

ummy ka magic works

trition is the key

pt for homemade

rePreparation is must

uietly do the tricks

epeat but not often

teel tiffins & bottles over plastic

ummy friendly foods

nderstand their nutrient needs

ariations to regular foods

ater & other fluids

cess of anything is bad

ummy yet healthy

ip it up with lots of love

A to Z of Healthy Tiffin

Dt. SAPNA KAMDARM.Sc (Nutrition & Dietetics)

UGC NET SET qualified lecturer

Founder, Health Optima,Freelance Clinical Dietician

Content writer and Food Blogger, Mumbai

[email protected]


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Page-4

SHORT BREAK RECIPES

• Boiled Chickpeas / White Chana - 1 cup

• Finely chopped garlic cloves - 2

• Finely chopped onion - 1 medium

• Chopped fresh Coriander leaves - 2-3 tbsp

• Ground cumin - 3/4 tsp

• Ground coriander, black pepper,

baking soda - ½ tsp each

• Red pepper - ¼ tsp

• Vegetable oil (for frying)

• Salt - 1 teaspoon

1) FALAFEL


Nutritional Benefits:

Chickpeas(White chana) are good source of proteins and fibre making it perfect for short break option.

The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas

all contribute to building and maintaining bone structure and strength. Iron and Protein also helps to

improve Haemoglobin levels which are poor in school going kids.

FALAFEL

Serves: 6

Preparation:

1. Boil chickpeas/ white chana.

2. Purée chickpeas in a food processor until as smooth as possible and add all remaining ingredients

except oil.

3. Shape it in the form of cutlet.

4. Fry / Bake them until golden brown, 2 to 3 minutes, and transfer to paper towels to drain.

Ingredients:

RECIPE CORNER

FALAFEL

Dt. Megha MukhijaB.Sc. PGDDPHN, CNCC

Chief Dietician and Founder, Health Mania

Former diet counselor at Ministry of Health and Family Welfare

www.mmhealthmania.in


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SHORT BREAK RECIPES

• Rice Flour – 3 Tbsp (50 Gm)

• Green Gram Dal Flour – 4 Tsp (20Gm)

• Raagi Flour - 4 Tsp (20Gm)

• Spinach – 1 Katori (20Gm)

• Curds – 2 Tsp (10 G)

• Oil – 1 Tsp (10 G)

• Jeera Powder, Black Pepper, Mustard, Hing,

Salt, And Sugar - To Taste

2) HEALTHY GREEN SQUARE


Nutritional Benefits

Green Square Is A Healthy Option For Short Break Tiffin. It Is Rich In Proteins, Fibres, Iron, Calcium And

Probiotics. It Is Easy To Digest And Healthy For Gut.

Healthy Green Square

Serves: 2

Preparation:

1. Wash Spinach Properly And Blanch It For 2 To 3 Minutes. Then Grind It To Make Fine Puree.

2. Mix All The Flours. Add In It A Pinch Of Jeera Powder, Black Pepper, Salt And Sugar To Taste.

3. Add In Spinach Puree And Curd. Mix Thoroughly.

4. Take A Round Shaped Or Square Shaped Pan. Greese It With Ghee And Pour All Mixture In It.

5. Steam It For 15 To 20 Minutes.

6. When It Cools Then Cut In Square Shaped Pieces. Give Mustard Hing Tadka (Optional). Serve With

Green Chutney.

Ingredients:

RECIPE CORNERDt. Suvarna NitnawreB. Sc. Home Science, Pg Diploma In Advanced Dietetics

Certified Diabetes Educator

Certified Neutrogenomics Counseller

Certified Food Safety Supervisor

Executive Committee Member (Ida Nagpur Chapter)

HEALTHY GREEN SQUARE


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SHORT BREAK RECIPES

• Jowar flour - 1/2 katori

• Gram flour:- 1 tsp

• Buttermilk made from 1/2 katori curds

• Oil: 1/2tsp

• Cumin seeds, mustard seeds: 1 tsp each

• Turmeric : 1/2 tsp

• Salt, red chilli powder : To taste

• Fresh coriander leaves : For garnishing

• Grated coconut / Paneer: For garnishing

3) JOWAR KATLI



Jowar katli is a healthy, tasty, and tempting tiffin recipe for short break tiffin. It is easy and takes very little

time for cooking. Its sour taste is loved by kids. It is a gluten free recipe, easily digestible and provides

good combination of carbohydrates and proteins.

JOWAR KATLI

Serves: 1

Preparation:

1. Grease alumin thali (plate) with oil and keep it aside.

2. Mix jowar floor, gram flour, salt, turmeric and red chilli powder. Add buttermilk slowly and mix well to make batter. Avoid lumps.

2. Heat the oil in non-stick pan. add cumin seeds and mustard seeds, allow them to splitter.

4. Now pour the batter in non-stick pan and stir with spatula continuously on low flame so batter does not stick to the bottom and it won’t from any lumps.

5. Cook it till it gets thick, it might take approximately 5-10 minutes.

(The perfectly cooked batter has to be thick not falling consistency)

6. Now, spread the thick batter on plate wait 10 min and cut in Rhombus shape.

7. Garnish it with chopped coriander, grated coconut or paneer.

8. Serve it with green chutney or tomato chutney.

Ingredients:

RECIPE CORNER Dt. Trupti ChawreM.Sc (Food Science and Nutrition)

Diet Counselor and Diabetic Educator Nagpur

dieticiantrupti@gmail com

JOWAR KATLI


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SHORT BREAK RECIPES

• Sattu (Roasted Horse Gram/Chana Powder) – 3 Tbsp

• Almonds (Roasted) - 4-5 Pieces

• Walnuts (Roasted) – 2 Pieces

• Garden Cress Seed (Aliv) – 1 Tsp

• De Seeded Fresh Med. Size Date- 4-5 Pieces

• Ghee – 1 Tsp

• Elaichi Powder- 1/4Th Tsp

4) SATTU LADDOO



These Sattu Protein Balls Or Laddoos Are Very Healthy, Sugar Free, Gluten Free And Absolutely Zero

Additives Added. It Is A Protein And Iron Rich Receipe. Sattu Is A Good Source Of Protein For

Vegeterians. Garden Cress Seed Is An Excellent Source Of Iron. Almonds And Walnuts Provide Protein,

The Much Essential Fats And Omega 3 Fatty Acids. Ideal As A Pre Sport Snack For Short Break.

Sattu laddu

Serves: 1 (2 Medium Laddoos)

Preparation:

1. Roast Sattu In Ghee.

2. When It Turns A Little Golden Add Mashed Deseeded Dates, Mix Well And Cover The Vessel.

3. Add Elaichi Powder, Garden Cress Seeds And Roasted Nuts At This Stage.

4. Once A Little Cooler, Make Laddoos. If Binding Gets Difficult, Add Little More Ghee But Make Sure

The Sattu Mix Is Not Completely Cooled Down As You Won’T Be Able To Make Proper Laddoo

Shapes.

5. You Can Store These For 15 Days By Storing In Air Tight Jars.

Ingredients:

RECIPE CORNER

SATTU LADDOO

Dt. Munazzah QaziB.H.Sc., P.G, R.D, C.D.E.

Consultant Sports Nutritionist And A Clinical Dietitian

Niron Hospital , Santa Cruz, Has Private Set Up At Andheri West.

Health And Wellness Speaker

[email protected]


TM

Page- 8

SHORT BREAK RECIPES

For The Green Peas Mixture

• Boiled Green Peas, Lightly Mashed - 1 ½ Cups

• Finely Chopped Green Chillies - 1 Tbsp

• Baking Soda - 2 Pinches

• Lemon Juice - 2 Tsp

• Oil - 1 ½ Tsp

• Salt To Taste

5) GREEN PEAS POTATO AND PANEER CUTLET


Green Peas Potato and Paneer Cutlet

Serves: 6 (12 Pieces

Ingredients:

RECIPE CORNER

For The Potato Mixture

• Boiled Peeled And Mashed Potatoes - 1 ¼ Cups

• Finely Chopped Green Chillies - 1 Tbsp

• Turmeric Powder (Haldi)- ½ Tsp

• Oil - 2 Tsp

• Salt To Taste

For The Paneer Mixture

• Grated Paneer - ½ Cup

• Finely Chopped Green Chillies - ¼ Tsp

• Cornflour - 1 Tsp

• Salt To Taste

For Cooking The Green Peas , Potato And Paneer Cutlet

• 1 Cup Plain Flour (Maida) Dissolved In 1 1/2 Cups Of Water

• Bread Crumbs For Rolling

• Oil For Deep-Frying

GREEN PEAS POTATO

AND PANEER CUTLET

Dt. Faimida Khatri B.Sc. (Applied Nutrition), Pg-Clinical Nutrition

Clinical Dietician, Research Associate

Certified Sports Nutritionist

Certified Diabetes Educator (Ndep)

[email protected]


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Page- 9

SHORT BREAK RECIPES



This Is A Fancy Dish, Can Be Given Sometimes In Short Break Tiffin. Better Option For Vada Pav,

Samosa Or Kachori. It Contains Proteins And It Is Energy Dense.

Preparation: Continued....

1. For The Green Peas Mixture:

2. For The Potato Mixture:

3. For The Paneer Mixture:

4. Cutlets:

Heat The Oil In A Non Stick Pan, Add The Green Chillies And SautÉ On

A Medium Flame For A Few Seconds. Add The Green Peas, Soda-Bi-Carb, Lemon Juice, Sugar And

Salt And Cook On A Medium Flame For 2 To 3 Minutes, While Stirring Occasionally. Remove From The

Flame And Keep Aside To Cool Completely.

Combine The Potatoes, Green Chillies, Turmeric Powder, Sugar And Salt In A

Bowl And Mix Well. Heat The Oil In A Broad Non-Stick Pan, Add The Potato Mixture And Cook On A

Medium Flame For 1 Minute, While Stirring Continuously. Keep Aside To Cool Slightly.

Combine All The Ingredients In A Bowl, Mix Well And Keep Aside.

• Combine The Green Pea Mixture, Potato Mixture And Paneer Mixture In A Bowl And Mix Well.

• Divide The Mixture Into 12 Equal Portions And Shape Each Portion Into Thick Round Cutlet.

• Dip Each Cutlet In The Plain Flour-Water Mixture And Roll In The Bread Crumbs Till It Is Evenly Coated

From All The Sides.

• Heat The Oil In A Kadhai And Deep-Fry Cutlets, 2 To 3 At A Time, Till They Turn Golden Brown In

Colour From Both The Sides. Drain On Absorbent Paper.

• Serve The With Chutney Or Tomato Ketchup.

RECIPE CORNERDt. Faimida Khatri B.Sc. (Applied Nutrition), Pg-Clinical Nutrition




[email protected]

Green Peas Potato and Paneer Cutlet


TM

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SHORT BREAK RECIPES

For The Walnut Base

• Coarsely Powdered Walnuts - ½ Cup

• Coarsely Powdered Cashew Nuts - ¼ Cup

• Sugar - ¼ Cup (50 Grams)

• Oil To Grease

6) AKHROT CHOCO TARTS


Nutritional BenefitsThis Is A Healthier Alternative To Chocolates Or Cadburys. It Provides Instant Energy, Ideal To Have

Before Sports / Pt Period. This Can Be Offered Occasionally And Care Should Be Taken To Clean Teeth

Thoroughly After Eating These Tarts.

Serves: 5 (10 Pieces)

Preparation:

1. Dissolve The Sugar In 4 To 5 Tablespoons Of Water And Simmer To Get Syrup Of 1 String Consistency.

2. Add The Walnuts And Cashewnuts Powder And Mix Well. Heat Over A Slow Flame And Stir Till It Leaves

The Sides Of The Pan.

3. Remove From The Fire, Transfer To Another Plate And Cool Completely.

4. Divide The Mixture In 10 Equal Portions. Press Each Portion Into 1" Diameter Greased Tart Moulds.

5. Unmould The Tarts And Keep Aside.

6. Heat The Cream In A Pan And Bring It To A Boil. Add The Chocolate And Mix Well To Get A Smooth Sauce,

Making Sure That No Lumps Remain.

7. Cool Completely. Pour Into A Piping Bag Fitted With A Star Nozzle And Keep Aside.

8. Pipe A Swirl Of The Topping Into Each Walnut Tart, Using A Piping Bag. Garnish With The Walnut Pieces.

9. Tip: If You Do Not Want To Make Tarts, You Can Also Roll The Mixture Into A Square And Cut Small Pieces

Of The Barfi.

Ingredients:

RECIPE CORNER

For The Chocolate Topping

• Grated Dark Chocolate - ½ Cup

• Fresh Cream - ¼ Cup

• For The Garnish: 5 Walnuts, Cut Into Halves AKHROT CHOCO TARTS

Dt. Faimida Khatri B.Sc. (Applied Nutrition), Pg-Clinical Nutrition




[email protected]

Akhrot Choco Tarts


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SHORT BREAK RECIPES

• Grated Cheese - 1/4 Cup (3 Tbsp)

• Coarsely Crushed Sweet Corn -1/2 Cup

• Whole Wheat Bread Slices - 6

• Butter - 1 Tbsp

• Chopped Onions, Coloured Capsicum, Tomatoes - 1/4 Cup Each

• 1 Tsp Chopped Green Chillies

• 1/4 Tsp Mustard (Rai / Sarson) Powder

• Salt To Taste

7) CHEESY CORN GRILLED SANDWICH



This Can Be An Option For Breakfast Or For Short Tiffin. It Is Rich In Fibers, Energy Dense, Filling And

Liked By Kids.

Cheesy Corn Grilled Sandwich

Serves: 3

Preparation:

1. Heat The Butter In A Broad Non-Stick Pan, Add Chopped Onion, Coloured Capsicum And Green Chillies.

Sauté On A Medium Flame For 1 To 2 Minutes.

2. Add Sweet Corn, Tomato, Cheese, Salt And Mustard Powder, Mix Well And Cook On A Medium Flame For 1 To 2

Minutes While Stirring Occasionally.

3. Divide The Mixture Into 3 Equal Portions And Keep Aside.

4. Apply 1 Tsp Of Butter On Each Bread Slice And Keep Aside.

5. Place A Bread Slice In A Pre¬Heated Sandwich Griller With The Buttered Side Facing Downwards.

6. Spread A Portion Of The Corn Mixture And Sprinkle 1 Tbsp Of Cheese Evenly Over It.

7. Sandwich It With Another Bread Slice With The Buttered Side Facing Upwards.

8. Grill The Sandwich For 5 To 7 Minutes Or Till It Turns Crispy And Brown From Both The Sides.

9. Make Total 3 Sandwiches. Cut Each Sandwich Diagonally Into 2 Equal Pieces And Serve.

Ingredients:

RECIPE CORNERDt. Faimida Khatri B.Sc. (Applied Nutrition), Pg-Clinical Nutrition




[email protected]

CHEESY CORN GRILLED SANDWICH


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SHORT BREAK RECIPES

• Vermicelli (sevaiyan) 1 cup

• Green peas, grated carrot, chopped onion – ¼ cup each

• Garam masala and chilli powder - ½ tsp each

• Haldi - ¼ tsp, Jeera- 1 tsp

• Oil - 1 tsp, Ghee - 1 ½ tsp

• Cardamom, Clove – 1 each

• Cinnamon - 1 small stick

• Lemon juice - 1 tsp

• Salt to taste

8) SEVAIYAN PULAO


Nutritional Benefits: The exciting noodle- like appearance of vermicelli really works well making it a hot

favourite dish of kids. Kids love to play around with the long, slippery strands of the semolina vermicelli, while moms are content that a lot of veggies are also going in with it. It is easy and quick to make on busy mornings, and stay fresh in the tiffin box for at least 5 hours. Assorted veggies, apt spices and garam masala too make the SEVAIYAN PULAO not only visually appealing but a real treat to the taste buds too.

Seviayan Pulao

Serves: 2

Preparation:

1. Heat the oil in a deep non stick kadhai, add the vermicelli into it and saute on medium flame for 5 minutes or till light brown in color. Remove and keep aside.

2. Heat the ghee in a same non stick kadhai and add jeera, cinnamom, cardamom and clove and saute it for a few seconds.

3. Add chopped onions and saute it when it becomes transparent, then add carrot and green peas and saute it on a medium flame for another few minutes.

4. Add chili powder, turmeric powder, garam masala and salt and saute it for 30 more seconds.

5. Add 1 cup of water, mix well and cook on a medium flame for 3 minutes, while stirring occasion-ally.

6. Add the vermicelli and mix well, cover it with a lid and cook on a medium flame for 5 to 6 minutes, while stirring occasionally.

7. Add the lemon juice and mix well

8. Discard the clove, cinnamom, cardamon from the Sevaiyan Pulao. Allow it to cool completely and pack in an air tight tiffin box.

Ingredients:

RECIPE CORNERDt. Prachi Goel - AggarwalDiet Expert, Freelancer

M.sc. (Nutrition & Dietitics)

3.5 yrs experience

[email protected]

SEVAIYAN PULAO


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SHORT BREAK RECIPES

• Whole wheat bread slices - 4

• Semolina (rava) - ¼ cup

• Finely chopped onions, capsicum, tomatoes – 2 tbsp each

• Finely chopped coriander - 1 tbsp

• Curd - 2 tbsp

• Chilli powder - ¼ tsp

• Salt to taste

• Oil for greasing and cooking

9) RAVA TOAST


Nutritional Benefits: Semolina lends a nice grainy texture to a dish, and when toasted it gives out a rich flavor. A dash of curd lends a bit

of tang to the recipe and helps roasting, while a sprinkling of chilli powder adds some spice to the tiffin treat. It stays

good in the tiffin box for 4 hours. It is a calorie dense recipe. Serve with a cube of cheese to add proteins

Rava Toast

Serves: 2 (4 slices)

Preparation:

1. Combine all the ingredients except bread slices in a deep bowl and mix well.

2. Divide the mixture into 4 equal portions and keep aside.

3. Place all the bread slices on a clean, dry surface and spread the portion of topping evenly over it.

4. Heat a non stick tava and grease with little oil. Place 2 toast on it with the topping side facing

downwards and cook it on a medium flame using a little oil.

5. Turnover and cook on the other side till they turn golden brown in colour.

6. Cut each toast diagonally into 2 equal portions. Reapeat steps to cook 2 more toasts.

7. Cool completely and pack in a air tight tiffn box.

Ingredients:

RECIPE CORNER

RAVA TOAST

Dt. Prachi Goel - AggarwalDiet Expert, Freelancer


3.5 yrs experience

[email protected]


TM

Page- 14

SHORT BREAK RECIPES

• Dry Soya Chunks – 200 gm

• Potato – 1 large Cooked

• Breadcrumbs – 2 cups

• Cornflour / Corn Starch – 2 tbsp

• All Purpose Flour / Maida – 2 tbsp

• Onion -1 chopped finely

• Grated Carrot- ¾ cup

• Beans- ½ cup finely chopped

• Ginger Garlic Paste -1 tbsp

• Chilli Powder -1 tsp

• Coriander Powder -1 tbsp

• Turmeric Powder – 1 tsp

• Cumin Seeds -1 tsp

• Salt to taste

• Oil-1 tbsp + for pan frying

• Chopped coriander leaves -3 tbsp

• Milk – ½ cup (for cooking soya chunks)

10) SOYA CHUNKS CUTLET (PAN FRIED)


Soya Chunks Cutlet

Serves: 8-10

Ingredients:

RECIPE CORNER

SOYA CHUNKS CUTLET (PAN FRIED)



3.5 yrs experience

[email protected]


TM

Page- 15

SHORT BREAK RECIPES

10) SOYA CHUNKS CUTLET (PAN FRIED) Continued....


RECIPE CORNER

Nutritional Benefits: Soy is a nutritional food but has strong smell. Addition of milk to the cooking water removes funky smell from

soy chunks. These cutlets are healthy since they are pan fried and they are rich in proteins as well as fibers.

Preparation:

1. Take water and milk in a sauce pan and bring it to a boil.

2. Add soya chunks / meal maker and switch off the flame. Cover with a lid and let it rest for 15 min by

which time the soya must have doubled in size.

3. Now pour this over a colander and rinse with lots of cold water. Squeeze off the excess water with

your hands and set it aside.

4. Take this in a mixer and pulse it till it reaches coarse crumbs.

5. Cook the potatoes and mash them as well. Put both in a mixing bowl.

6. To make masala, heat 1 tbsp oil and add cumin seeds. Add in ginger garlic paste and fry for 1 min.

7. Add onion and sauté for 3 mins. Add in turmeric, chilli, coriander powder and mix well. Throw in lots of

coriander leaves and mix once. Add this masala over the soya and potato mixture.

8. Add salt to the mixture and mix well.

9. Take small portion and form a round Pattie/ cutlet. Arrange it in a plate and put it in the fridge for 15

min.

10. Mix corn flour and maida with some water and form into a thin paste. Pour this mixture to a shallow

plate so that it will be easy to dunk the cutlet it. Put the breadcrumbs in a plate as well.

11. Now take the cutlet and dunk it in cornflour mixture and then roll it in breadcrumbs and set aside.

Finish the entire batch like this. (You can store cutlets at this stage in refrigerator and use later also)

12. Heat oil for pan frying, you could deep fry as well. Put the cutlet in oil and fry both sides till golden

brown.

13. Remove to a paper towel and serve with ketchup.



3.5 yrs experience

[email protected]

Soya Chunks Cutlet


TM

Page- 16

SHORT BREAK RECIPES

• Idli Medium sized - 6 nos.

• Chopped onion, tomatoes, capsicum – ½ cup each

• Garlic paste - 1 tsp

• Finely Chopped Green chilii - 1

• Turmeric powder, red chilli powder, pav bhaji masala,

lemon juice – ½ tsp each

• Finely chopped coriander leaves - 2 tbsp

• Salt to taste

• Oil -2 tbsp

11) MASALA IDLI


Nutritional Benefits: Quick and easy recipe using leftover idlis. The tasty masala is loved by kids. It is rich in calories, proteins and

fibers. Good for short break tiffin.

Masala Idli

Serves: 2

METHOD

1. Cut each idli into 9-10 pieces and keep aside.

2. Heat the oil in a pan, add chopped onion and capsicum. Sprinkle salt over it to speed up the cooking

process. Cook till onions become soft and light pink in colour.

3. Add green chili and garlic paste. Mix well and cook it for 30 seconds. Add tomatoes. Mix well and

continue cooking.

4. As it gets cooked, it will be soft. That time mash well using spatula make it pulpy. Add 2 tbsp of water

and mix well.

5. Add remaining salt, red chili powder, turmeric powder and pav bhaji masala. Mix well and cook it for

few minutes.

6. Add chopped idlis. Mix properly so that masala is coated to each and every piece of idli.

7. Lastly squeeze lemon juice and chopped coriander leaves. Stir well and serve.

Ingredients:

RECIPE CORNER

MASALA IDLI



3.5 yrs experience

[email protected]


TM

Page- 17

SHORT BREAK RECIPES

• Moong dal - 1/2 cup

• Rice - 1/2 cup

• Grated carrot/onion/capsicum-each 1 spoon

• Grated ginger-1 tsp

• Pepper powder and salt -1 tsp each

• Oil/ghee-2 tbsp

12) MOONG DAL DOSA



Moong dal is rich in proteins, vitamins and minerals. Rice – dal combination complements amino acids

present in these foods. It is easily digestible too. Your child will ask for this yellow dosa more for sure!

Moong Dal Dosa

Dr. Shruti Joshi Ayurvedic consultant, Wellness manager

Just for Hearts, South India

[email protected]

Serves: 2

Preparation:

1. Soak rice and moong dal overnight.

2. Drain water of soaked rice and moong dal and grind it. Add little water to make smooth batter.

3. Take a large bowl, pour the ground moong dal and add above all ingredients.Mix well.

4. No Fermentation required and can store the batter 3-4 days in refrigerator.

5. Pre-heat a Dosa Tawa and pour a ladle of prepared batter over it and spread to make it circular in

shape.

6. Drizzle ghee/oil at inner and outer edges of Dosa.

7. Flip it back once cooked. Roll it and pack it in tiffen box.

8. It can be eaten with Chutney powder /Coconut Chutney/ Tomato Sauce.

Ingredients:

RECIPE CORNER

MOONG DAL DOSA


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SHORT BREAK RECIPES

• Chopped dark chocolate

(at room temperature) - 1 cup

• Muesli - 1/3 cup

• Mixed nuts and seeds(walnuts, almonds,

pumpkin seeds, chia seeds etc), roasted

and chopped - ¼ cup

• Some colourful sprinkles and tutti frutti

13) MUESLINUT CHOCOBITE


Nutritional BenefitsA sweet treat that is a chock-a-block of nutrients like protein, fibre, iron. A high energy mini meal with the

goodness of dark chocolate, nuts and muesli sure to keep kid in high gear for her extra sports lessons at

school. Easy, healthy and yummy. Few pieces of chocobites ensures kids’ share of iron, zinc and

magnesium for the day.

Mueslinut Chocobite

Serves: 4-6

Preparation:

1. Melt the chocolate in a double boiler, stir well.

2. Pour immediately on a greased flat tray or a thali, sprinkle the muesli, nuts, sprinkles and tutti frutti evenly

over it.

3. Refrigerate till it is firm and till it sets. Break into uneven size pieces and store refrigerated.

4. FunTip: Involve your kid in the process, let them sprikle the nuts and break the chocobites into pieces.

They will happily gobble up the healthy nuts and muesli masked in their favourite, yummy chocolate. Don’t

forget to pack some extra pieces for her to share with friends!

Ingredients:

RECIPE CORNER

MUESLINUT CHOCOBITE





[email protected]

Health Optima


TM

Page- 19

SHORT BREAK RECIPES

• Medium size ripe plums, chopped - 8

• Mint leaves - ½ cup

• Lemons, cut into small pieces - 2

• Honey - 4 tbsp

• Jaggery - 4 tbsp, dissolved in 1 cup water

• Black salt

14) PLUM PHUDINA MOJITO


Nutritional Benefits A healthful option full of seasonal fruit Plum! Vibrant red colour of fully ripe

plum enhances the eye appeal of the meal as well as chances of tiffin been eaten fully. Naturally sweet

fully ripe plum is a storehouse of antioxidants and Vitamin C that help build immunity and fight diseases.

An instant energy drink that uses healthier options like jaggery and honey as against sugary laden drinks.

Mint is a herb that aids digestion and adds freshness to the Mojito.

Plum Phudina Mojito

Serves: 4 (4 glasses)

Preparation:

1. Combine the plum, lemon pieces and mint leaves in a big jar or a vessel, mash it lightly using a pestle.

Make sure the plum and lemons are mashed properly to release their juice.

2. Add the honey and jaggery water, stir well. Let it rest for few seconds.

3. Add 3 glasses of chilled water and stir well.

4. Pack in a leakproof glass bottle or an air tight glass along with the pack lunch.

5. Tip: Select fully ripe, sweet plums to cut down on the amount of jaggery used. Ensure it stays chilled till the

kids savour it at school, do add a few ice cubes.

Ingredients:

RECIPE CORNER

PLUM PHUDINA MOJITO





[email protected]


TM

Page- 20

SHORT BREAK RECIPES

• Dates - 1 cup

• Almonds - 1 cup

• Cardamom powder - 1/4 tsp

• Desiccated coconut- 2 tbsp (optional)

• Ghee - 1 tbsp

15) DATES ALMOND LADOO



Dates and almond balls are rich in iron, calcium and dietary fibres. The best part is this recipe is easy to

prepare without adding any sugar. Its soft and chewy texture is loved by all the kids. You can prepare it in

large batch and can store in an airtight container to enjoy in between meals or to send to school in short

break tiffin box.

Dates Almond Ladoo

Serves: 6

Preparation:

1. Measure and keep all ingredients ready. Deseed and chop dates roughly.

2. Grind the almonds in a blender along with cardamom powder to a coarse powder.

3. Add chopped dates to a blender and give a run so that dates get mixed with powdered almonds.

4. Add a tbsp of ghee in a pan, add dates almond mix and fry it in low flame for 2-3 minutes or until the dates

is soft. Switch off the flame once done and cool it down.

5. When the mixture is still warm, start making balls.

6. After making balls, roll each ball in desiccated coconut if desired. The tasty dates almond balls are ready!

NOTE: Not to store in the fridge as they tend to get hard

Ingredients:

RECIPE CORNER

DATES ALMOND LADOO

Dr. Vijeta Goyal

Nutritionist, Physiotherapist and Wellness coach

Just for Hearts Healthcare Pvt Ltd

Works with Klay Kitchen to design kid-menus

[email protected]

B.Sc. Physiotherapy, M.Sc. Dietitics & FSM


TM

Page- 21

SHORT BREAK RECIPES

• Medium Sized Carrots - 3

• Oats - 1 Cup

• Sunflower Seeds - 1Cup

• Dates -12 To15

• Butter - 1 Tbsp

• Cinnamon Powder - 1 Tsp

• Coco Powder - 1 Tbsp

• Raw Honey - 1 Tbsp

• Desiccated Coconut For Rolling

16) CARROTS AND OATS ENERGY BALLS


Nutritional BenefitsThere Are Many Energy Bars Available In The Market But They Are Usually Loaded With Sugar.

These Energy Balls Are Low In Sugar And High In Nutrients. Oats Are Rich In Fiber.

Sunflower Seeds Are Rich Source Of Vitamin E And Selenium, Which Acts As An Antioxidant.

Dates Are Also Rich In Antioxidants And Contain Choline. It Is Found That Higher Choline Intake Is Associated With Better Memory And Learning.

Carrots And Oats Energy Balls

Serves: 2

15-16 (Makes 50 Balls; Serving Size: 3 Balls)

Preparation:

1. Chop Carrots Finely (Can Be Done In A Food Processor) Or Grate The Carrots.

2. In A Pan, Take 1Tbsp Butter And SautÉ The Carrots For Around 5 Minutes To Remove The Moisture Of

The Carrots.

3. Add Oats, Sunflower Seeds, Dates, Cinnamon, Coco Powder And Honey In The Mixture Jar And Grind

It Well. It Will Take 5 To 7 Minutes To Become A Lumpy Consistency.

4. Once Done Mix The SautÉD Carrots And The Oats Mixture Well.

5. Use A Spoon To Form Balls, The Mixture Will Be Sticky But The Texture Will Improve Once The Balls

Are Rolled In Desiccated Coconut.

6. After Rolling The Balls In Desiccated Coconut, Refrigerate Them.

Ingredients:

RECIPE CORNERDt. Fagun Gandhi M.Sc. (Clinical nutrition and Dietetics)

Registered dietitian

Working at Tata memorial hospital with Accesslife

[email protected]

CARROTS AND OATS ENERGY BALLS


TM

Page- 22

SHORT BREAK RECIPES

• Chickpeas Soaked - 100G

• Rolled Oats - 1/4 Cup

• Garlic – 2 Cloves

• Capsicum And Onions (Chopped Finely) - ¼ Cup

• Grated Cheese - 30G

• Grated Paneer - 50 G

• Water - 2/3 Cup

• Oil - 1.5 Tbsp

• Salt, Chilli Flakes, Lemon Juice (To Taste)

17) CHICKPEAS FRITTER


Nutritional BenefitsThe Tiffins Given To Kids Are Not Elaborate. The Main Component Usually Missed Out Is Proteins As

Dal Can Get Messy In The Tiffin And Kids Do Not Usually Prefer Spouts. Chickpeas Are Great Source Of

Proteins And Fiber. Oats Are A Good Source Of Soluble Fiber Beta Glucan. Vegetables Added Provide

Vitamins And Antioxidants.

Chickpeas Fritter

Serves: 2

(Makes 8 Pieces; Serving Size: 4 Pieces)

Preparation:

1. Soak Chickpeas Overnight At Least For 8-10 Hours. Rinse And Drain The Soaked Chickpeas.

2. Place The Soaked Chickpeas In A Food Processor, Blend Until They Are Smooth, Form A Ball.

3. Add Rolled Oats, Continue To Blend Until The Oats Are Finely Mixed Into The Chickpeas.

4. Once The Batter Is Ready, Add Chopped Vegetables, Grated Paneer And Seasoning To Taste.

5. Heat A Non-Stick Fry Pan And Grease The Fry Pan With Oil Or Butter.

6. Pour The Batter Into Fry Pan, Use A Spatula To Spread It Evenly Making Into Small Fritters.

7. Cook For Approximately 3-4 Minutes, Flip The Fritters, And Cook For A Further 3 Minutes Add

8. Oil If Required.

9. Top With The Grated Cheese.

Ingredients:

RECIPE CORNER

CHICKPEAS FRITTER

Dt. Fagun Gandhi M.Sc. (Clinical nutrition and Dietetics)

Registered dietitian

Working at Tata memorial hospital with Accesslife

[email protected]


TM

Page- 23

SHORT BREAK RECIPES

• Channa Dal – 2 Tbsp

• Water – 1/3 Cup

• Sugar - 3 Tbsp

• Lemon Juice-1/3 Tsp

• Ghee – 2 Tsp

• Kesar Strands- 1-2

• Cardamom Powder – ¼ Tsp

18) CHANNA DAL KATLI



Easy To Make Nutritious Recipe For Short Break. It Is Rich In Proteins And Calorie Dense.

Channa Dal Katli

Serves: 1 (2 PORTIONS)

Preparation:

1. Soak The Channa Dal Overnight In Luke Warm Water.

2. Drain The Water, Grind The Dal Fine & Prepare Batter With Required Consistency Of Water.

3. Mix Sugar, Kesar Strands 1/3 Cup Water In A Pan To Make The Syrup.

4. Bring It To Boil. Filter It Through Muslin Cloth.

5. Add The Channa Dal Paste, Lemon Juice & Ghee.

6. Stir Continuously Till It Leaves The Pan.

7. Pour The Mixture On To The Greased Tray. Flatten

8. Cut Into Pieces Of Desired Shape When Cool.

9. Add Cardamom Powder. Channa Dal Burfi Is Ready To Be Relished.

Ingredients:

RECIPE CORNERDt Bhawna Behl DangB.Sc. (Home-science), M.Sc. B.Ed.

Post graduate Diploma in Dietetics &Therapeutic nutrition

EX Principal Nursery Teacher Training Institute

Teaching Subject-child health & nutrition

Freelancer Dietitian, Gurgaon

[email protected]

CHANNA DAL KATLI


TM

Page- 24

SHORT BREAK RECIPES

• Potato – 1 medium

• Pomegranate seeds - 1 tbsp

• Roasted sesame seeds – 1 tsp

• Sev, chopped coriander - for garnishing

• Salt to taste

19) POTATO POMEGRANATE SALAD



Calorie Dense Dish For Short Break. It Is Appealing Due To Its Colorful Appearance. You Can Add Grated

Cheese To Add Proteins.

Potato Pomegranate Salad

Serves: 1

Preparation:

1. Boil Potato.

2. Put Boiled Potatoes In Air Fryer Till Crispy

Texture Is Attained.

3. Add Pomegranate And Sesame Seeds, Salt

And Mix Well

4. Garnish With Sev And Chopped Coriander.

Ingredients:

RECIPE CORNER

POTATO POMEGRANATE SALAD

Dt Bhawna Behl DangB.Sc. (Home-science), M.Sc. B.Ed.





[email protected]


TM

Page- 25

SHORT BREAK RECIPES

• Shredded bottle gourd - 3 to 4 bowls

• Wheat Flour - 6 tsp

• Ragi (nachani) or Bajara flour - 3 tsp

• Rava - 1 tsp

• Oil - 4-5 tsp

• Ginger Garlic Paste - ½ teaspoon

• Turmeric Powder – ¼ teaspoon

• Baking Powder – ½ teaspoon (If available)

20) BOTTLE GOURD DHOKLA


Nutritional BenefitsBottle Gourd is rich in dietary fibres, Vitamin B & C, Iron, Sodium, Zinc and Magnesium, Helpful for Kidney, Liver

and Skin. Ragi / Bajara contain iron. Ragi is best Baby food. It also helps Bone growth. Fibers from above

ingredients and whole wheat flour keep tummy full for longer, relieve constipation.

Bottle Gourd Dhokla

Dr. Rucha Waghmare (Mude)BAMS, Nagpur

Just for Hearts

[email protected]

Serves: 2

Preparation:

• Mix shredded bottle gourd, wheat flour, ragi or bajara flour, rava, salt, ginger – garlic paste. Keep aside for 10

minutes.

• Pour 1 tsp oil in the ready dough, add baking powder in it and mix it well.

• Dough should be kept quite tight as bottle gourd has more water content.

• Prepare dhokla pan or any utensil. Apply oil on inside surface, place dough inside and let it cook in pressure

cooker (without whistle) or idli steamer on medium flame. Ideally it gets cooked in 20 mins.

• Top it up with cumin seeds, mustard seeds, curry leaves and green chilli after frying in a tsp oil. It can be roasted

/ baked in a pan for better taste.

• Ready to serve, tastes better when served hot

• Mustard Seeds – ¾ teaspoon

• Cumin seeds – ½ teaspoon

• Curry leaves – 8 to 9

• Coriander – For garnishing

• Grated Coconut – ½ teaspoon

• Green Chilli – 2 – 3

• Water, Salt - As needed

Ingredients:

RECIPE CORNER

BOTTLE GOURD DHOKLA


TM

Page- 26

SHORT BREAK RECIPES

• Rice Flour-1 Cup

• Urad Dal- 1/2 Cup

• Oats Flour -2 Cups

• Oil And Salt To Taste

21) OATS DOSA



It Is A Healthy And Balanced Recipe As It Provides Carbohydrates, Proteins As Well As Soluble Fibers. It

Can Be Quite Filling And A Nutritious Option For Short Break Tiffin.

Oats Dosa

Serves: 7-8

Method:

1. Soak Urad Dal In Water For 2-3 Hours Or Overnight. Blend It To Smooth Consistency.

2. Mix Rice Flour, Dal And Oats Flour Together.

3. Add Water To Make Smooth Batter And Keep It For Some Time.

4. Add Salt As Per Taste.

5. Heat The Pan, Pour The Batter On The Pan And Spread It Evenly.

6. Flip It To Cook From Both The Sides Till It Becomes Brown.

7.Serve It With Coconut Chutney Or Sambhar.

Ingredients:

RECIPE CORNER

OATS DOSA

Dr. Monal PariharBHMS, M.Sc. (FSN)Consulting nutritional homeopathic physicianHolistic Clinic for Wellness, Navi MumbaiPost graduate course in Yogic Therapy (Pursuing)[email protected]


TM

Page- 27

SHORT BREAK RECIPES

• Whole wheat bread - 4 slices

• Boiled Vegetables (potato, Carrot, peas) – 1 cup

• Oil for frying

• Red Chilli powder

• Water to dip bread

22) Bread Roll



Sometimes kids get attracted to unhealthy food due to peer pressure. So, rather than giving them some

ready to eat food, these bread rolls can be easily given in the tiffin for short break. You can add more

variety and proteins by adding paneer or sprouts in the roll.

Bread Roll

Serves: 2

Preparation:

• Boil vegetables and mix them for filling.

• Add salt and chilli powder in the mixture of vegetables.

• Dip bread in water.

• Squeeze water completely and add filling.

• Roll bread in that shape as per your liking and pack it.

• Fry in oil

Ingredients:

RECIPE CORNER

Bread Roll

Dr. Monal PariharBHMS, M.Sc. (FSN)Consulting nutritional homeopathic physicianHolistic Clinic for Wellness, Navi MumbaiPost graduate course in Yogic Therapy (Pursuing)[email protected]


TM

Page- 28

LONG BREAK RECIPES

• Moong Dal - 2 Tbsp

• Urad Dal – 1 Tbsp

• Besan – 2 Tbsp

• Onion – 1 Small

• Oil - 2Tsp

• Ajwain Jeera Powder - ½ Tsp

• Fennel (Souf) -1Tsp

• Amchur Powder ¼ Tsp

• Chilli Powder - 1 Tsp

• Coriander Leaves

• Salt – As Per Taste

• Wheat Atta - 1 Cup

1) KACHORI PARATHA


Nutritional BenefitsThis Is A Wholesome Dish Providing Perfect Combination Of Carbohydrates, Proteins And Fats. It Is

Quite Filling And Can Be Substituted For Roti-Sabzi In Tiffin.

Kachori Paratha

Dt. Gitanjali Borse-More Diet Consultant

Experience: More Than 7Yrs

Worked With Cipla, Symbiosis

(Symbi Nutri Eat Project), Kem Hospital, Pune

[email protected]

Serves: 1

Preparation:

1. Wash Moong Dal And Urad Dal, Soak Both The Dal In Warm Water For ½ Hour.

2. Take 1 Tsp Oil In Pan Heat It, Add Jeera And Ajwain Powder Addfinely Chopped Onion And SautÉ It.

3. Add Soaked Moong Dal And Urad Dal, Add Chilli Powder Souf And Salt As Per Taste, Cook Till Dal Become Soft.( Add ¼ Cup Of Water To Cook It )

4. Add Roasted Besan, Aamchur Powder And Finely Chopped Coriander Leaves. Let The Mixture Cool, This Will Be Used For Stuffing.

5. Take Wheat Atta In A Bowl Add Some Salt And Pinch Of Sugar, 2 Pinch Of Jeera Powder And Make Very Soft Dough By Slowly Adding Water.

6. Take A Dough Bowl And Stuff The Besan And Mixed Dal Preparations, Make A Paratha

7. Roast It Properly On Medium Flame On Pre-Heated Tawa (Pan) Add 1 Tsp Oil To Make It Crispy. Serve With Curd And Onion Raita.

Ingredients:

RECIPE CORNER

KACHORI PARATHA


TM

Page- 29

LONG BREAK RECIPES

• Wheat flour- 3 tbsp

• Beetroot- 1 small sized

• Oil / ghee-1 tsp

• Salt -to taste

2) BEETROOT PARANTHA WITH CURD MINT DIP


Beetroot Parantha With Curd Mint Dip

Ingredients: (for beetroot parantha)

RECIPE CORNER

Preparation:

• Wash, peel, chop & pressure cook one small-sized beetroot in little quantity of water for 5 minutes. Grind to a paste.

• Mix beetroot paste in wheat flour to make the dough.

• Divide dough into 2 equal portions.

• Roll dough into the shape of chappati.

• Transfer to tava and roast parantha on medium flame after applying oil/ghee.

• Drain on absorbent paper to remove excess oil. Crispy crimson color parantha is ready!

Serves: 1 (2 paranthas)

• Hung curd - 1/3 katori

• Mint leaves – 8-10

• Black Salt - a pinch

• Castor sugar - 1/2 tsp

• Jeera powder - a pinch

Ingredients (for curd mint dip) Preparation:

1. Hung the curd in muslin cloth to remove whey water.

2. Wash mint leaves & grind to a paste

3. Beat the curds & add mint paste, salt and jeera powder.

Nutritional BenefitsAttractive and appealing recipe for kids. It is filling as well as nutritious. Raita adds proteins and

probiotics. Mint leaves aid digestion.

BEETROOT PARANTHA CURD MINT DIP

Dt Bhawna Behl DangB.Sc. (Home-science), M.Sc. B.Ed.





[email protected]


TM

Page- 30

LONG BREAK RECIPES

• Basmati rice -1 cup

• Masoor dal- 1cup

• Ghee-2 tbsp

• Chopped onion and tomatoes- ½ cup each

• Curd - 2tbsp

• Cumin seeds: ¼ tsp

• Turmeric and red chilli powder: 1/2tsp each

• Cloves: 4

• Salt to taste

3) MASOOR DAL PULAO


Nutritional BenefitsRice is a good source of carbohydrates; it provides energy. Lentils provide proteins necessary for growth and development.

Masoor Dal Pulao

Dr. Vijeta Goyal

Nutritionist, Physiotherapist and Wellness coach

Just for Hearts Healthcare Pvt Ltd

Works with Klay Kitchen to design kid-menus

[email protected]

B.Sc. Physiotherapy, M.Sc. Dietitics & FSM

Serves: 4

For paste

• Green chillies: 2 tsp

• Coriander seeds: ½ tsp

• Ginger garlic : 1 tsp

• Cumin seeds: 1tsp

Ingredients:

RECIPE CORNER

Preparation:

1. In a pressure cooker heat oil, add cumin seeds and onions, sauté till translucent. Then add paste and roast till raw smell goes.

2. Add tomatoes, chilli powder, turmeric powder, curd and salt to taste, sauté till oil comes out.

3. Now add masoor dal and rice.

4. Add 2 cups water and pressure cook. Pulao will be ready in 10 minutes.

5. You may garnish it with coriander, fresh coconut and dry fruits like Cashews, Raisins etc.

MASOOR DAL PULAO


TM

Page- 31

LONG BREAK RECIPES

• Whole wheat flour - ½ cup

• Bajra, nachni and soya flour 2 tbsp each

• Almond flour - 2 tbsp

• Raosted and powdered flax seeds - 1 tbsp

• Finely chopped cauliflower greens - 1/3 cup

• Finely chopped coriander-2 tbsp

• Oil - 1 tbsp

• Sesame seeds - 1 tbsp

• Curd - 2 tbsp

• Ginger green chilli paste - 2 tsp

• Turmeric powder - ½ tsp

• Salt to taste, ghee for cooking

4) CAULIFLOWER GREENS PARATHA


Nutritional BenefitsA multigrain delicacy that sums up the requirement of all macros and micros for the kid. Adding calcium

rich cauliflower greens and good fatty acids from ghee makes it a nutritious tiffin treat.A good dose of

carbohydrates along with B-complex vitamins, calcium, iron and fibre fills up the tiny stomach along with

any nutritional gap. The trick of adding flax seeds powder, almond flour and sesame seeds works thereby

increasing the nutritional quotient of the paratha

Cauliflower Greens Paratha

Ingredients:

RECIPE CORNER

Preparation:

1. Combine all the ingredients together in a bowl and knead the dough using water as required. Cover and keep aside for 5 to 7 minutes.

2. Knead it again using some oil and divide it into 12 equal portions.

3. Roll out each portion in to a round paratha and use different shaped moulds (vati, cookie cutters, lids etc) to cut it into shapes.

4. Roast the paratha on a tawa using some ghee. Cook till both sides turn light pink in colour.Serve hot.

Serves: 4





[email protected]

HEALTH OPTIMA

CAULIFLOWER GREENS PARATHA


TM

Page- 32

LONG BREAK RECIPES

• Spinach puree - ¾ cup

• Chopped mixed vegetables (carrot, peas, cauliflower etc)

- boil them along with the rice

• Finely chopped onions - ½ cup

• 3 cups cooked rice

• 3 tbsp chopped cashewnuts

• 2 tsp oil/ ghee

• 2 tsp garlic paste

• 2 tsp ginger green chilli paste

• 1 stick cinnamon, 2 cloves, 1 tsp cumin seeds

• A pinch turmeric and red chilli powder

• A pinch garam masala

• Salt to taste

5) POPEYE RICE with RED RIDINGHOOD RAITA


Nutritional BenefitsThis tiffin is a treat to the eyes and tastebuds with its bright colours and interesting combination of flavours. Popeye’s favourite spinach beautifully combined with rice and vegetables to make an iron loaded packlunch. A horde of nutrients like B-complex vitamins, carbohydrates, fibre, vitamin A and calcium builds haemoglobin, boost kids’ health, improves concentration and memory and imparts strength. Beetroot can beat anaemia while adding fun and colour to the protein rich raita.

Popeye Rice With Red Ridinghood Raita

Ingredients:

RECIPE CORNER

Preparation:1. Heat the oil/ ghee in a broad non-stick pan, add the cinnamon, cloves and cumin seeds.

2. As the seeds crackle, add the garlic paste, ginger-green chilli paste and onions and sauté till the onions are cooked, while stirring continuously.

3. Add the spinach puree, salt, turmeric powder, chilli powder and garam masala and sauté for few seconds.

4. Add the rice, vegetables and cashewnuts toss gently well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.Serve hot.

5. FunTip: To make the Red Ridinghood Raita, add grated vegetables like cucumber, carrot and cabbage to whisked curd. Add some salt and mix well. To add some fun and colour, simply grate some boiled beetroot to the raita and mix well. Chill it for a while and pack it along with green POPEYE RICE.

Serves: 4

HEALTH OPTIMA

POPEYE RICE with RED RIDINGHOOD RAITA





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TM

Page- 33

LONG BREAK RECIPES

• Whole wheat flour – ¾ cup

• Spinach puree - 3 tbsp

• Grated paneer - ½ cup

• Grated carrot – ¼ cup

• Ginger-green chili paste - ½ tsp

• Finely chopped coriander - 2 tbsp

• Salt to taste

• 1 - 2 tsp oil

6) STUFFED SPINACH PARATHA


Nutritional Benefits:Paneer and carrot put together in the stuffing with green -tinged parathas made with a dough of wheat

flour and spinach puree makes it a very healthy and appealing recipe. Spinach puree imparts softness,

these stuffed spinach parathas stay nice and fresh for longer. Panner adds proteins, carrot and spinach

add vitamin A and iron. It is a good alternative for roti-sabzi in tiffin.

Stuffed Spinach Paratha

Serves: 2 (4 parathas)

1. Combine grated carrot and paneer in a deep bowl, add ginger-green chili paste, coriander and mix well.

2. Knead dough by adding spinach puree and little salt to wheat flour (semi stiff consistency). Keep aside.

3. Divide the stuffing into 4 equal portions and divide the dough into 4 equal portions.

4. Roll the portion of dough into a circle. Place a portion of the stuffing into a centre of the circle. Bring

together all the sides in the centre and seal tightly. Roll again into a circle using a little whole wheat flour

for rolling.

5. Heat a non-stick tava and cook the paratha using a little oil until golden brown spots appear on both the

sides. Repeat steps 3 to 7 to make 3 or more parathas.

6. Serve with curd or raita.

Ingredients:

RECIPE CORNER

Preparation:STUFFED SPINACH PARATHA



3.5 yrs experience

[email protected]


TM

Page- 34

LONG BREAK RECIPES

For Roti

• Whole wheat flour - ½ cup

• Jeera - ½ tsp

• Haldi - ¼ tsp

• Oil - 2 tsp

• Salt to taste

7) MASALA BHINDI WRAP WITH CURD DIP



Serves: 5

Ingredients:

RECIPE CORNER

For Masala Bhindi

• Chopped lady fingers - 2 cups

• Oil - 2 tbsp

• Jeera, chaat masala - ½ tsp each

• Chilli powder- ¼ tsp

• Salt to taste

For Curd Dip

• Whisked fresh curd - ½ cup

• 1/4 tsp garlic paste (optional)

• Oil - 2 tsp

• Jeera, Chilli powder - ¼ tsp each

• Salt to taste



3.5 yrs experience

[email protected]


TM

Page- 35

LONG BREAK RECIPES

7) MASALA BHINDI WRAP WITH CURD DIP Continued....



RECIPE CORNER

For Roti

For Masala Bhindi

For Curd Dip

HOW TO PROCEED

1. Combine all the ingredients in deep bowl and knead into soft dough using enough water.

2. Divide the dough into 5 equal portions.

3. Roll a portion of the dough into a circle using little whole wheat flour for rolling.

4. Heat a non stick tava on a medium flame, using a little oil, till golden brolwn spots appear on the both

sides. Repeat steps to make 3 more rotis. Keep aside.

1. Heat oil in a broad non stick pan and add jeera.

2.When the seeds crackle, add ladies finger and cook on medium flame for 10 to 12 minute, while

tossing occasionally.

3.Add chili powder, chat masala and salt and mix well.

4.Cool completely, divide it into 5 equal portions. Keep aside.

1. Combine the curds, garlic paste and salt in a deep bowl and mix well and keep aside.

2. Heat a oil in a non stick pan and add cumin seeds.

3. When the seeds crackle, switch off the flame, add chili powder and mix well.

4. Pour the tempering over the curd and mix well. Keep aside.

1.Place a roti on a clean, dry surface and place one portion of the masala bhindi at one end of the roti.

2.Fold the two opposite ends of the roti over masala bhindi. Roll the roti from the stuffed end over the 2

folded sides and seal it tightly.

3.Repeat the steps to make 4 or more wraps and serve it with curd dip.

Preparation:

Nutritional Benefits:Cumin flavored rotis are rolled up with a peppy bhindi mixture, which is innovatively flavored with chaat

masala. It is a tasty and healthy recipe. Lady fingers are rich in folic acid and soluble fibers. Curd dip

provides proteins and probiotics. A good alternative for sabzi – roti routine.



3.5 yrs experience

[email protected]


TM

Page- 36

LONG BREAK RECIPES

• Kokum – 6-8 pieces

• Steamed Rice :- 1 katori

• Bengal Gram, Urad dal,

green gram Dhal : 1 tsp each

• Oil: 3 tsp

• Mustard and cumin seeds : ½ tsp each

• Red chilly : 1, green chilly 1 ,

Curry leaves 5-6 leaves,

• Jaggery: 2 tsp

• Turmeric powder, salt: 1/2 tsp each

• Fresh coriander leaves: for garnishing

8) KOKUM RICE


Nutritional BenefitsNutritional Benefits: Kokum rice is a very yummy and easy recipe for children. Kokum rice is an option

for tamarind rice. Combination of kokum and rice gives not only good amount of energy but it is rich in

vitamin C and minerals like potassium, manganese and magnesium. It improves digestion, reduces

acidity.

Kokum Rice

Ingredients:

RECIPE CORNER

Preparation:

1. Soak kokum in lukewarm water for 2 hours, add jaggery to it and make fine paste.

2. Take oil in a pan. Add mustard seeds, cumin seeds, bengal gram, udad dal, curry leaves, green chilli, and red chilli one by one. Add pinch of turmeric powder.

3. Add boiled rice and kokum paste and mix well.

4. Add salt as needed (kokum contains some salt). Garnish with chopped coriander.

KOKUM RICE

Serves: 1

Dt. Trupti ChawreM.Sc (Food Science and Nutrition)

Diet Counselor and Diabetic Educator Nagpur

dieticiantrupti@gmail com


TM

Page- 37

LONG BREAK RECIPES

• Samak Rice (Varai) - Half Cup

• Sago - 4 Table Spoon

• Curd(Homemade) - 4 Table Spoon

• Fresh Moringa (Drumstick) Leaves Chopped Finely - 1 Tbsp

• Boiled Corn - 1 Tbsp

• Chopped Tomato - 1 Table Spoon

• Cabbage Finely Chopped – 1 Tbsp

• Pure Homemade Ghee 2 To 3 Drops

• Salt And Spices To Taste

9) LITTLE MILLET (SAMA RICE) AND SAGO UTTAPAM


Nutritional BenefitsThis Savory, Scrumptious Millet Utappam Is A Healthier Version Of The Rice Dosa. High Fiber And Gluten Free Dish. Ideal As A Breakfast Or Evening Snack Or Long Break Tiffin Option. Samak Rice / Varai Contains Good Amount Of Magnesium, Potassium And Other Micronutrients Like B Vitamins, Calcium, Iron, Zinc. Moringa Is A Storehouse Of Nutrients And Medicinal Properties. It Is Rich In Vitamin A, Vitamin C, Calcium, Potassium, Iron. It Contains A Plethora Of Phytonutrients And Disease Fighting Antioxidants.

Little Millet (Sama Rice) And Sago Uttapam

Dt. Munazzah QaziB.H.Sc., P.G, R.D, C.D.E.

Consultant Sports Nutritionist And A Clinical Dietitian

Niron Hospital , Santa Cruz, Has Private Set Up At Andheri West.

Health And Wellness Speaker

[email protected]

Serves: 2

1. Take Samak Rice, Sago And Curd. Soak Together For 5-6 Hours.

2. After Soaking For 5-6 Hours Blend Together And Again Keep For Fermentation.

3. Add Chopped Moringa Leaves, Boiled Corn, Cabbage And Tomato To The Batter.

4. Adjust The Consistency. Add A Ladful Of Batter And Don’T Spread More.

5. Add 2-3 Drops Of Ghee. Cook Both The Side Till Done.

Ingredients:

RECIPE CORNER

Preparation: LITTLE MILLET (SAMA RICE)

AND SAGO UTTAPAM


TM

Page- 38

LONG BREAK RECIPES

For Pizza Base -

• Whole Wheat flour - 1 Cup

• Curd - 2 Tbsp

• Red Chilli powder - 1/4 ts

• Kasuri Methi to flavor/ Oregano to flavor - 1 Tbsp

• Warm water to make the dough

• Salt as per taste

10) HEALTHY HOMEMADE PIZZA


Nutritional BenefitsHome Made 100% Whole Wheat Pizza Base (No Baking Powder/ Soda/ Eno). Cheese Is Always Better

Than Butter Since Cheese Is A Healthy Fat With Good Amount Of Protein And Calcium Too. It’S Quite

Filling And Kids Can Enjoy It Without Guilt.

Healthy Homemade Pizza

Dt. Megha MukhijaB.Sc. PGDDPHN, CNCC

Chief Dietician and Founder, Health Mania

Former diet counselor at Ministry of Health and Family Welfare

www.mmhealthmania.in

Serves: 2

For Pizza Base

• Combine All The Ingredients And Knead Into A Dough With Warm Water.

• Keep It Aside For 30 Mins.

• Make A Thick Chapati Out Of It. Just Like Thin Crust Pizza Base Of Market.

• Pierce This Flat Bread With Fork.

• Cook On Both Sides On Low Flame For 2 Mins. Don'T Over Heat The Griddle.

• Browning Of Bread Should Not Be There.

Ingredients:

RECIPE CORNER

Preparation:

For Pizza Sauce :

For Cheese Topping:

Vegetable Topping :

Salsa Can Be Used Or Tomato Ketchup. This Sauce Can Be Made Once & Kept Safely Refrigerated For Upto A Week.

Prefer Using Cheese Slice. This Pizza Has 1.5 Cheese Slice Broken Into Small Pieces To Evenly Spread It.

You Can Use Corn, Capsicum, Bell Peppers, Onions, Tomatoes Etc Or A Combination Of Few Amongst These.

HEALTHY HOMEMADE PIZZA


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Page- 39

LONG BREAK RECIPES

• Wheat Flour - 3 Tbsp (50 Gm)

• Raagi Flour - 4 Tsp (20Gm)

• Green Gram Flour – 2 Tsp (10 Gm)

• Moth Bean Sprouts - 3 Tbsp (50 Gm)

• Rice Flour – 2 Tsp (10 Gm)

• Pure Ghee – 1 Tsp

• Jeera Powder, Salt,

And Red Chili Powder - To Taste

11) STUFFED SPROUT PARATHA



It Is A Complete Meal With A Combination Of Cereals, Pulses, Vegetables, Micro, And Macronutrients. It

Is Rich In Healthy Fats. This Recipe Supports The Child'S Growth And Development.

Stuffed Sprout Paratha

Serves: 1

Preparation:

1. Take All Flours And Mix Properly. Add In It Jeera Powder, Salt And Red Chili Powder To Taste.

2. Smash Moth Beans Sprouts (Don'T Grind) And Put Aside.

3. Make A Fine Soft Dough, While Making Soft Dough Add In It 1Tsp Of Ghee.

4. Role The Paratha After Adding Sprouts Stuffing And Cook Properly.

Ingredients:

RECIPE CORNER

STUFFED SPROUT PARATHA

Dt. Suvarna NitnawreB. Sc. Home Science, Pg Diploma In Advanced Dietetics

Certified Diabetes Educator

Certified Neutrogenomics Counseller

Certified Food Safety Supervisor

Executive Committee Member (Ida Nagpur Chapter)

healthy recipes for school tiffin · founder, health optima,freelance clinical dietician content...

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