Traqade
Fiber is as important as water to the body, and perhaps more! Endowed with many health virtues, fiber plays a major role in preventing many chronic lifestyle diseases, including diabetes, heart disease, cancer, inflammation and so on. Getting enough fiber is very crucial for children and adults alike. Not surprisingly, all foods that are rich in fiber are also great sources of other nutrients, making it a complete health package!
Kids often end up gorging on highly processed foods such as white bread, instant noodles, biscuits, sweets, candies and sugary drinks , all of which have very little fiber or nourishment. Besides, these sugary and starchy foods increase risk of tooth decay. Fiber acts as a brush within the body, sweeping away all toxins! So go ahead, try out these easy and fiber rich dishes that not only your kids are sure to enjoy, but adults can indulge in them too!
Fiber rich rolls
- 2 small multigrain roti or phulka
- ½ cup rajma masala
- 1 tbsp chopped mint leaves
- ½ roasted capsicum cut into strips
To make multigrain roti, mill together 50% whole wheat, and 50% sprouted ragi, jowar and whole grain oats. Use this atta to make phulkas without oil. Prepare rajma by soaking rajma overnight, cooking for 20 minutes in pressure cooker. Fry onions, green chillies, ginger and tomato till soft. Add chilli powder, dhaniyajeera powder, garam masala powder and sauté for a minute. Add cooked rajma, water and salt. Cover and boil till well blended into a slightly thick gravy. Roast a capsicum on fire, remove skin and cut into thin strips. Place a roti, spoon in 2 tbsp rajma masala, arrange capsicum strips and chopped mint leaves on it. Roll it up and secure with a clove. Microwave for a second before serving.
Multigrain dosa
- Rava – ½ cup
- Whole grain oats – ½ cup
- Sprouted ragi flour – ¼ cup
- Onion – 1 finely chopped
- Carrots – 1 small, grated
- Green chillies – 3
- Ginger – small piece
- Cumin seeds
- Salt
- Rice flour – 1 tbsp
- Sour curds – 2 tbsp
- Coriander leaves
Mix all ingredients in a big bowl. Add salt to taste. Add chopped coriander leaves and finely chopped onion and grated carrots. Prepare dosa on non-stick tawa using as little oil as possible. Cook till both sides are done, and one side is crisp and golden in colour. Serve hot with pudina chutney.
Tangy sandwich
Tangy sandwich- Brown or multigrain bread slices – 6 triangles
- Apple – 1 small grated
- Mint leaves torn into small pieces
- 2 tbsp crushed walnuts or groundnuts
- Carrot – 1 small, grated
- Lemon juice – 2 tbsp
- 1 tsp extra virgin olive oil
- Salt and pepper to taste
- Chaat masala to taste
In a bowl, mix in all ingredients. Grate in apples just before serving. Adjust seasoning. Spread on brown or multigrain bread cut into small triangles. Cover with another triangular slice. Grill till crisp on the outside. Serve hot with ketchup.
Broccolli cutlets
- 1 cup finely chopped broccoli
- 1 small onion finely chopped
- 1 small potato
- ½ cup paneer grated
- Salt
- 1 cup cornflakes crushed
- 2 green chillies finely chopped
- Ginger and garlic paste
- Oil to shallow fry
Steam potato and broccoli till soft. Mix in all ingredients except crushed cornflakes. Heat a non stickpan, coat it with a little oil. Shape the mixture into flat and round cutlets. Roll them on crushed cornflakes and shallow fry till crisp on both sides. Serve with pudina chutney or ketchup.
Veg and grain idli
- ½ cup grated bottlegourd
- 1 small onion finely chopped
- ½ cup carrot grated
- ½ cup chopped mint and palak
- Salt
- 2 green chillies finely chopped
- 2 cups rava
- ¼ cup sprouted ragi flour
- 1 cup sour curds
- Coriander leaves
Add all vegetables, chopped green chilli to rava and ragi flour. Make a thick batter with sour curds. Add salt. Keep aside for 10 minutes. Add more curds if mixture is too thick. Steam in idli cooker or pressure cooker for 10 to 15 minutes till idlis are done. Serve with sambar or chutney.
For more healthy diet plans, visit Gympik.com and seek the expert counsel of certified dieticians and nutritionists.
