QUICK RECIPE | NATIONAL NUTRITION WEEK 2021

Makhana Bhel

Makhana bhel is a delicious and nutritious snack. It is low in calories and can keep you feeling full for a long time.

INGREDIENTS

Makhana (fox nut) - 3 cups
Cucumber (peeled and diced) - 1/2 cup
Onion (diced) - 1/2 cup
Tomato (diced) - 1/2 cup
Potato (boiled and diced) - 1/2 cup
Green chili (chopped) - 1 tsp
Coriander leaves (chopped) - 2 tbsp
Roasted peanuts - 1/4 cup
Roasted channa - 1/4 cup
Lemon juice - 2 tbsp
Salt - 1/2 tsp
Red chili powder - 1/2 tsp
Chaat masala - 1 tbsp

HOW TO MAKE

1. Dry roast makhana on medium heat until they become crunchy. Transfer to a bowl and let it cool down.
2. In a mixing bowl, add all the chopped vegetables, roasted peanuts and channa and stir.
3. Add lemon juice, salt, red chili powder, chaat masala, roasted makhana, coriander leaves and give it a good stir.
4. Before serving, add some of your favorite chutneys - mint or tamarind chutney and sev (optional).

Pumpkin Carrot Soup

Nourish your soul with a bowl. Pumpkin carrot soup is a delicious wholesome meal rich in vitamin A and antioxidants.

INGREDIENTS

Pumpkin (chopped) - 2 cups
Carrot (chopped) - 1 cup
Onions (diced) - 1/2 cup
Water – 4 cups
Oil - 1 tsp
Salt to taste
Black pepper powder - 1/4 tsp

HOW TO MAKE

1. In a pressure cooker, heat the oil on a medium flame for 30 seconds.
2. Add chopped onions and sauté.
2. Add pumpkin, carrot and sauté for 2 minutes.
4. Add 4 cups of water, mix well and pressure cook for 2 whistles.
5. Blend the mixture till smooth.
6. In a pan, pour the mixture, add salt, and mix well. Cook on medium flame for 5 minutes, while stirring occasionally.
7. Before serving, add black pepper powder and enjoy the nutritious pumpkin carrot soup.

Homemade No-bake Energy Bars

Energy bars are a healthy, nutritious snack option for children and adults. They are high in fiber, protein, healthy fats, vitamin E, B-complex vitamins, and antioxidants. Pair an energy bar with a glass of milk for a healthy evening snack.

INGREDIENTS

Rolled oats - 1/2 cup
Dates (pitted and chopped) - 2 cups
Peanut butter or almond butter - 1 cup
Chocolate chips - 2 tbsp
Almonds (chopped) - 1/4 cup
Cashew (chopped) - 1/4 cup
Raisins - 1/4 cup
Vanilla extract - 1 tsp
Priyagold digestive biscuit - 4 pieces

HOW TO MAKE

1. In a pan, dry roast rolled oats for about 2 minutes. Transfer to a bowl and let it cool.
2. In a mixer jar, add dates, peanut butter, rolled oats, Priyagold digestive biscuits, vanilla extract, and blend well.
3. Transfer the mixture to a tray and stir in chopped almonds and cashew, chocolate chips, raisins and mix well.
4. Spread the energy bar mixture evenly on the tray and pat it until firm.
5. Refrigerate for two hours. Take the tray out and cut the energy bars according to your desired shapes and serve.

Fruit Popsicle

Fruit popsicle is a great way to get the kids to enjoy eating fresh fruits. They not only have a refreshing taste but also numerous health benefits as they are rich in vitamins, minerals, and antioxidants.

INGREDIENTS

Tender coconut water - 4 cups
Strawberries - 1/4 cup
Kiwi - 1/4 cup
Pineapple - 1/4 cup
Black grapes - 1/4 cup
Pomegranate seeds - 3 tbsp

HOW TO MAKE

1. Dice the fruits and mix them carefully in a bowl.
2. Fill the popsicle moulds with diced fruits.
3. Pour tender coconut water over the fruits in the moulds.
4. Close the popsicle moulds and place them in the freezer.
5. Once frozen, take the fruit popsicle out of the moulds and enjoy.

Note: You can also use coconut milk or any other fresh fruit juice instead of tender coconut water.

Chia pudding is the simplest breakfast option, requiring only 3 ingredients! It is high in protein, fiber, and healthy fats!

INGREDIENTS:
Milk - 1/2 cup
Chia seeds - 2 teaspoons
Fruits of your choice

HOW TO MAKE:
• Pour 1/2 a cup of milk into a mason jar. Add the chia seeds and mix well until clump-free.
• Close the mason jar and place it in the fridge for at least 2 hours.
• Before eating, add your favorite fruits like banana, mango, pomegranate, etc., and enjoy the pudding.


Note: Almond milk, soy milk, and coconut milk can be used instead of cow's milk.

Golden Milk Strap: Golden milk, also known as haldi doodh, is a traditional Indian recipe that has a lot of health benefits - from treating cough and cold to boosting immunity. Here’s how to make this traditional drink:

INGREDIENTS

Milk - 1 cup
Fresh turmeric root paste - 1/2 tsp
Crushed pepper - 1/4 tsp
Cinnamon stick - 1/2 inch
Grated ginger - 1/4 tsp
Honey (optional)

HOW TO MAKE

• Add milk to a pan and bring it to a boil.
• Turn off the flame. Stir in the turmeric paste, crushed pepper, cinnamon stick, and grated ginger.
• Cover the pan with a lid and let the mixture steep for 5 minutes.
• Transfer to serving mugs. Add honey (if required).
• Relish the goodness of your hot cup of golden milk while you munch on two Priyagold Marie biscuits.

Note: If you don’t have turmeric root paste, you can use ¼ tsp of turmeric powder instead.
Also, instead of cow’s milk, you can use coconut milk or any other plant-based milk to make it vegan!