Hemlata Rai Pandey
Hemlata Rai Pandey, founder of youtube channel ‘Hema Rasoi’, shares recipes of healthy, nutritious alternatives to junk food
(4 servings)
Ingredients
- 1 cup whole wheat flour
- ¼ cup sugar
- ¼ cup milk powder
- ¼ cup milk
- 1 big mango pulp
- Cut mango pieces for garnishing
- ½ tsp baking soda
Preparation guide
- Mix whole wheat flour, sugar and milk powder.
- Add milk and mix all ingredients.
- Add mango pulp and adjust the consistency by adding extra milk.
- Add baking soda and mix. Set aside batter.
- Heat a non-stick tawa on low flame. Pour a spoonful of batter and spread a little. Apply ghee/oil.
- Flip on both sides and cook well.
- Garnish with mango pieces and serve hot with honey.
Health benefits
Mango is rich in vitamin C and A. It’s a good source of fibre and antioxidants. Whole wheat flour improves digestion and provides carbohydrates, fibre, Vitamin B, zinc, selenium and magnesium.
(10 servings)
Ingredients
- 2 cups sattu (roasted gram powder)
- 1 cup makhana (fox nuts)
- ½ cup mixed nuts & seeds
- ½ cup ghee
- 1.5 cup of jaggery powder/desi khand
- ¼ cup water
Preparation guide
- Dry roast all nuts and makhana on a low flame.
- Grind into coarse powder.
- Add ghee in a hot pan and add sattu and nuts powder.
- Roast for 1-2 minutes on a low flame. Transfer to a big plate.
- Add jaggery powder and water in a hot pan and cook until jaggery dissolves completely.
- Pour jaggery mix into the sattu and nuts powder. Mix well and make round-shaped laddoos.
- The laddoos can be stored for one month in airtight containers at room temperature.
Health benefits
Sattu is a rich source of protein, iron and calcium. Nuts provide protein, vitamins and good fat. Makhana aids digestion.
(2 servings)
Ingredients
For dough preparation
- 1 cup whole wheat flour
- 1 tsp ghee
- 1 tsp salt
- Water to knead the dough
For toppings
- 150-200g mozzarella cheese
- 3 tsp tomato ketchup or pizza sauce
- ½ cup boiled sweet corn
- 1 tbsp each capsicum, onion, olives, tomatoes, bell pepper, paneer
- Pizza seasoning and chilli flakes
Preparation guide
- Mix whole wheat flour, ghee, salt and water to make soft dough.
- Divide the dough into two equal parts.
- Take a dough ball, fill with 1-2 spoons of grated cheese and roll into a round roti base.
- Cook roti base on a hot pan on one side for 20-30 seconds and transfer to a plate.
- Prick the base with a fork on the cooked side.
- Spread ketchup/pizza sauce on the cooked side.
- Spread cheese and veggie toppings.
- Cook on a pan on low flame for one minute or until cheese melts.
- Slice the pizza. Serve hot with pizza seasoning and sauce/dips.
Health benefits
This is a healthy alternative to maida-based pizzas, which contain preservatives and additives. Whole wheat aids good digestion and heart health, providing fibre, B vitamins, zine, selenium, copper and antioxidants.
Also Read: Nutritious snacks