Tag Archives: High in Protien
Barley Adai ~ Barley Dosa
Adai is a dosa made with mixed dals, rice and spices. I was introduced to this name very recently from my Tamil friends. From last couple of years, I used to make Dosa with Urad dal, Chana dal, Mung dal, Toor dal and Rice as it is more healthier than just doing it with Urad dal and Rice. After my friend mentioned this name Adai, I searched and found out that each recipe is different from one another and it doesn’t need fermentation. I usually mix all dals/lentils (whatever dals, I have in my pantry) with rice (all in equal ratios) and spice with green chillies and ginger. It can be taken in breakfast but I prefer it as lunch or dinner.
Whole Wheat Rotis with extra fiber and protein
Roti made with whole wheat flour is one of the healthy diets in India and is also a staple food in northern India. Whole wheat flour contain good amount of dietary fiber which helps to reduce constipation, lowers blood cholesterol and helps you in losing weight. Here I mention the idea of using wheat bran and wheat germ as ingredients to get extra fiber, protein and minerals. We can apply little oil or ghee on rotis while cooking to get softer rotis and to maintain softness even after a day of making to consume later. But pulkas without oil made on tawa and direct fire should be consumed immediately for better texture.
Turkey Patties ~ Turkey Muttilu
Making these turkey patties is simple and all the ingredients are simple regular Indian spices. Based on our preference we can make them as either appetizer or burger or pita sandwich. I mentioned baked version here but you can shallow fry or deep fry them. Using fat meat (white or red) in making patties or kebabs keeps them more moist. For daily consumption, I recommend to use the baking method with extra lean meat for a healthier diet. If you are making them for holidays and parties you may use little oil in baking or fry them in oil. When I first baked these patties, I didn’t use any oil other than spray and the outcome is good and my guests appreciated them as well.
Wheat Rava (Ravva) Idly ~ Bulgar Wheat Idly
Low fat, steam cooked Idly is a famous breakfast option in most of the South Indian homes. Protien rich urad dal mixed with High Carb Rice rava get along very well to make fluffy white Idlies.
In my home we have reduced white rice intake and replaced with Quinoa, Wheat rava and Whole grains. I dont want to miss the enjoyment of having hot idlies just because I cant have white rice, so what options do I have then to replace Idly rava? Then I thought Why don’t I make idly with whole grain. Good Idea, Interesting and Healthy !!!!!!. Immediately soaked Urad dal and wheat rava for next day’s Lunch. Ok good with Idly then what options do I have for Chutney to stick to a healthy menu??? Quickly thought about Carrot Chutney. So finally today’s lunch came out to be High fiber, Protien rich Wheat Idly with carrot chutney and salad. Yummy and healthy ….
Egg Drop Soup with Vegetables
Egg drop soup is traditionally a Chinese soup but has been modified by different regions of people to suit their taste. Soup is prepared by dropping the beaten egg into boiling broth and hence the name egg drop. Main ingredients for this soup are Chicken broth, eggs, spring onions, salt and pepper. In my version I used egg whites instead of whole eggs and added more vegetables like carrot, peas and corn for making it more healthier.
Multi Grain Roti ~ Multi Grain Flat Bread
Pulka ( whole wheat tortillas with out oil) is everyday meal in my home and that is why I wanted to make them more nutritious by adding different flours. You don’t need to add exact measurement or type of flour mentioned below. Be creative to add any flour you have in your pantry. But adding wheat flour makes life easy in rolling Roti if you don’t have much skill in making Jowar or Bajra or Ragi Roti alone
Gram flour Pancake – Egg less
I like to keep track of carbs, protein and vegetable servings in every family meal, besides making it colorful and interesting for my 2-year-old. When those servings comes up with these savory pancakes which every family member enjoys I tap myself as a good homemaker.
We can call this pancake as vegetable omelette as well, since we are using gram flour and soy flour which are rich in protein and are mixed with vegetables. The choice of vegetables can vary as per your taste. We can add cabbage/carrot/french beans/mushroom/spring onion as per your liking which I have not used this time.