Tuesday, September 8, 2009

Multigrain Zucchini Rotis, Lauki N Black-eyed Peas Kurma,Nuts & Dryfruits Nectarine Salad & Chocolate,Strawberry N Banana Milkshake - Well Balanced Meals

A healthy meals is usually prepared with carbohydrates,proteins, fats, vegetables, fruits and dairy products...Carbohydrates or grain group goes for wheat, rice, oats, barely and many other cereals, while the proteins goes for dry beans, nuts, meat, fish, poultry, eggs and many other peas..Fats goes for vegetable oils, and finally the dairy products goes for milk, yogurt etc..Vegetables and fruits are well recommended for 5 times in our daily menu..When you are pregnant or a feeding mom, you must have a higher need for some vitamins and minerals which are really very much available in cereals,in many vegetables, greens and fruits..Good nutrition before you are pregnant will mean a healthier you and baby. If you are already eating a well-balanced, nutritious diet , few changes will be necessary during pregnancy.At least four servings of fruits and vegetables, this is important for making sure you consume enough vitamins and minerals through food,At least four servings of whole-grain or enriched bread and cereal to ensure you have enough energy during your pregnancy.At least four or more serving of milk and dairy products (not including butter or margarine) for the calcium you need during pregnancy.Pregnant ladies also need to consume at least three servings of meat, fish, poultry, chicken, eggs, nuts, dried beans, or peas to ensure an adequate level of protein in their diet..Even for kids its well recommended to give vegetables for their lunch and fruits for their snacks everyday..

Many of our daily menus have been changed quite a long as i really want to cook healthy, most of my bakes goes immediately to whole wheat flour or oatmeal instead of all purpose flours, thats the first attempt i tried to change my way of baking now my family members can have easily any bakes with oats or with wheat flour which was very much impossible few months back..Yea nowadays we are having rice dishes quite rarely and our daily menus goes sometimes to simple salads, soups, rotis, simple vegetables sandwiches, even some of our desserts goes to healthy version like adding oats, maple syrup or honey instead of sugar, adding nuts and dry fruits... i can see so many difference in our eating habits nowadays and i was happy to say its was really impossible for me before few months if i didnt crossed this blogsphere..Really i learned so many healthy versions of many our indian dishes through many of my blogger friends..Coming to my multigrain zucchini rotis, i used ragi flour, soya flour, whole wheat flour,bajra flour, quick cooking oats and grated zucchini, for the kurma i used cooked black-eyed peas and lauki simmered with spices and cooked in yogurt, poppyseeds and almond gravy, and for the salad i prepared a delicious nectarine fruit salad with dry fruits like dry apricots,raisins, dry cranberries, dates and with almond flakes served with maple syrup..finally for the milkshake, i went for frozen strawberries, chocolate powder and banana...Lovely and healthy dishes na!!

Multigrain Zucchini Rotis:
1/2cup Whole wheat flour
1/2cup Ragi flour
1/4cup Soya flour
1/4cup Bajra flour
2tbsp All purpose flour for dusting
1/4cup Grated zucchini
1/4tsp Cumin seeds
1/2cup Yogurt
1tbsp Olive oil

Take a large bowl, add all the flours, grated zucchini, cumin seeds, salt together, gradually add the yogurt and oil and knead as a soft dough(add water if needed),take care not to add more water else this multigrain flours may turn watery...make 12-15 balls from the multigrain flours dough, dust with all purpose flour and roll them as rotis..Heat a pan, springle some water and place gently the roti over the hot pan, cook the roti in simmer flame on both sides until they get well cooked..Serve hot!

Lauki N Black-eyed Peas Kurma:

1cup Cooked black-eyes peas
1cup Lauki/bottlegourd/surakaai (chopped)
1no Onion (chopped)
1no Tomatoes (chopped)
2nos Green chillies (slit opened)
2nos Bayleaves, cloves, cinnamon sticks and cardamoms
1tsp Ginger-garlic paste
1/2tsp Garam masala
1tsp Coriander powder
1/4tsp Red chilly powder
2tbsp Coriander leaves (chopped)
1tbsp Olive oil

To Grind:
1cup Yogurt
1tbsp Poppy seeds
5nos Almonds

Grind the ingredients from the list 'To Grind' as fine paste and keep aside...Heat the olive oil, put the bay leaves, cinnamon sticks, cloves and cardamom, fry until brown, add the chopped onions, chopped tomatoes, ginger garlic paste, slit opened green chillies and sauté until they get well cooked..add the chopped lauki and cooked black-eyed peas to the cooking veggies and stir continously until the lauki pieces get half cooked..immediately add the garam masala powder, salt, chilly powder, coriander powder and stir continously for few minutes, finally add the grounded paste,chopped coriander leaves and add enough water..cook everything for few minutes until the oil get separates..Serve hot

Nuts & Dry fruits Nectarine Salad:

1cup Nectarine chunks
2tbsp Almond flakes
1tbsp Dry apricots (chopped)
1tbsp Raisins
1tbsp Dry cranberries
2tbsp Dates (chopped)
1tbsp Maple syrup

Take the nectarine chunks, almond flakes, chopped dry apricots, raisins, dry cranberries, chopped dates in a bowl, add the maple syrup and toss gently..Serve as fruit salad..

Chocolate, Strawberry & Banana Milkshake:

1cup Frozen strawberries
1no Banana (chopped)
1tbsp Chocolate powder
1cup Milk
1/4cup Fresh cream (low fat)
1tsp Honey

Blend together frozen strawberries, chopped banana,chocolate powder, milk, low fat cream and honey..serve with ice cubes.


Shaista Tabrez said... Reply To This Comment

such a healthy fulfilling meal..cant get better than this one.

Unknown said... Reply To This Comment

I agree with Shaista...its such a healthy & colorful meal..

Recipeswap said... Reply To This Comment

This is seriously healthy and looks so nice that no one can resist.Good panning for a healthy meal.

ST said... Reply To This Comment

very exotic dishes and healthy fulfilling meal..

Home Cooked Oriya Food said... Reply To This Comment

wow - yum...

PriyaRaj said... Reply To This Comment

Healthy filling meal Priya..very nice...thanx for sharing

Nandinis food said... Reply To This Comment

Aaaaaah! Well balanced meals! It's really healthy and nutritious stuff! Looks scrumptious too!

Cham said... Reply To This Comment

That is well balanced menu! Love the nectarine salad!

GEETHA ACHAL said... Reply To This Comment

மிகவும் அருமையான சாப்பாடு...சுக்கினி ரோட்டி கண்டிப்பாக செய்து பார்க்கிறேன். நன்றி.

Indrani said... Reply To This Comment

A great great informative post, priya...with lovely healthy table setup..really well-balanced meal

CurryLeaf said... Reply To This Comment

Pass it over Priya, truly great

Raks said... Reply To This Comment

Hey thats a really heathy spread,and I love that milkshake ,Yumm :)

Sanghi said... Reply To This Comment

Great pregnancy diet info priya! Delicious healthy meal dear :) I love to come to ur home for lunch..;)

Suparna said... Reply To This Comment

hey priya,
wow girl! this is one content lunch menu :) each one is yummm

Preety said... Reply To This Comment

love to have these kind of balanced meal everyday..

Sunanda said... Reply To This Comment

All the items looks very healthy and delicious...

Sushma Mallya said... Reply To This Comment

wow Nice dishes and shake....esp that kurma looks yummy and colourful....

Varsha Vipins said... Reply To This Comment

really lovely dishes Priyakka..That was one informative post..loved each one of them..dunno why..but I am craving most for that shake now..lol..mebe cos I just had ma dinner..:)

Aps Kitchen said... Reply To This Comment

Zucchini roti's must try out ther r lying in my fridge nd i love nectarine nd peaches so the salad is perfect for me :) gr8 one

Mansi said... Reply To This Comment

Love the way these dishes are exotic and healthy too.

Parita said... Reply To This Comment

When are you inviting me to your place? hehehe..love your new template..looks classy!

Unknown said... Reply To This Comment

wow realy a well balanced and healthy meal every ting looks so delicious specially that milk shake.

Menaga Sathia said... Reply To This Comment

வாவ் சூப்பர் ப்ரியா,அனைத்து டிஷ்களும் கலக்கல்.

Valarmathi Sanjeev said... Reply To This Comment

Really a well balanced and healthy meal Priya.

Chitra said... Reply To This Comment

Healthy meal as everybody said :)

Unknown said... Reply To This Comment

ohh you changed the template looks simply superb priya.it's looks so beatiful now.

lata raja said... Reply To This Comment

Truly well balanced meal Priya. Liked the multigrain roti.New template looks cool

Gita Jaishankar said... Reply To This Comment

The new template looks real good priya...lovely spread too...everything looks so tasty :)

Unknown said... Reply To This Comment

Bravo Priya for all the healthy changes you have been making.The multi grain roti rocks,me never tried a roti this healthy.The kurma,fruit salad and milkshake look perfect.Thanks for sending them over to me:)

Jyoti V said... Reply To This Comment

Wow loved all healthy meal. Really well balanced :)

Preeti Kashyap said... Reply To This Comment

Hey! Thanks for visiting my blog. Your food space is quite tempting as well. I love your baking index!!! And this salad looks so yummm