Rightly said, “ Health is Wealth” . Today, we can see esp. youngsters and kids munching on unhealthy “junk” foodstuff. They love having pizzas, burgers, hot dogs, maggi ,noodles etc in contrary to healthy food items ,cooked at home like chapatti, sabji ,milk etc. which definitely is more nutritious than Spicy, junk food . People prefer such unhealthy food items, also due to the reason that these are easily and quickly available. But , if we say that healthy and nutritious food can too be prepared quickly & also, yummy to taste. So ,why to have unhealthy food with zero benefit to the body and in fact, is the leading cause of obesity and other chronic disorders like diabetes & cardio –vascular problems. So, let’s have a look on these healthy quickly prepared food items:
1) Kanda Batata Poha – Onion Potato Beaten Rice: Yes, it looks simple, but the flavors just burst in your mouth. A humble blend of potatoes, onions, peanuts, and beaten rice with a tangy twist rendered by freshly squeezed lemon juice – words are sure to fail you! Serve it with a glass of milk and a handful of almonds for a complete meal option!
Wash poha under running water and transfer to a colander to drain completely. Keep aside. In a deep frying pan, heat oil on medium to high flame. Add mustard seeds and allow to splutter. Add green chilies, onions, and curry leaves and sauté until onions turn pale golden. Add potatoes and stir-fry until potatoes turn soft and brownish. Add turmeric powder and sugar and give a quick mix. Mix in crushed peanuts and salt. Stir quickly. Add poha and give a quick mix. Adjust the seasoning. Turn off the heat, mix in lemon juice and coriander leaves. Serve hot.
2) Mushroom-white -bean soup : The ingredients are easy to gather, and you only need to do a little preparation by slicing mushrooms and chopping onions. Give a few minutes for cooking up the mushrooms and onions, and about 15 minutes of simmering the soup, and you’re done!
3) Chickpeas in Masala sauce: The most time you’ll spend on this is just waiting for it to simmer. Preparation of ingredients includes just chopping onions and tomatoes. The rest of the time you’re letting spices meld in the pan, stirring every so often, and of course steaming the rice. In about 30 minutes, you have an incredibly flavorful meal.
4) Idli Upma : Mash leftover idlis by hand till they break down to small pieces. Heat oil in a vessel. Add mustard, urad ,channa dal ,red chillies and curry leaves, and keep it on a low flame. Once the mustard seeds crackle and the urad Dal turns a healthy golden color, add onion and turmeric powder for a desired colour. Once the onions turn brown, mix the mashed idlis and add salt.
5) Cheela : For cheela, you need to take besan, wheat flour, onions, garlic pods, salt, coriander, green chillies and red chilly powder in a bowl and add water to make a paste. Heat oil in a pan, and pour the batter on the pan. Fry till they turn brown.
6) Roasted Potato Frittatta with onion & Pepper : A delicious breakfast dish that uses just a few basic ingredients that combine into a mouthwatering flavor. This might run a little over the 30 minute mark, but only barely and it’s well worth it. Once you prep the potatoes, they will need 15 minutes in the oven. While they are roasting, get the vegetables started in the cast iron pan, and by the time they are done you’ll be ready to add all the ingredients — and the potatoes — into the pan, then pop it in the oven to finish cooking it. Delicious!!
7) Sabudhana Khichdi – Sago Khichdi: : Quite famous as Vrat ka khana, this one is a filling delight. Despite being packed with calories and starchy carbohydrate, it tastes good. Make sure you squeeze in lemon juice only after turning off the flame ,to avoid the breakfast from turning bitter. Opt for the smaller, pearl white sago for preparing this.
Wash sago thoroughly under running water thrice. Soak washed sago in 1 cup of water for about 4 hours or till sago pearls swell up and separate. Heat a deep frying pan on medium heat. Dry roast peanuts, peel the skin, and crush them coarsely. In the same pan, add clarified butter and allow heating up. Add cumin seeds and allow spluttering. Add curry leaves and green chilies and sauté for a minute more. Add potato cubes and sauté until potatoes turn soft and done. Mix in sago and coarsely crushed peanuts and sauté for 5 more minutes. Sprinkle 2 tsp water and mix in salt. Give a quick stir. Adjust the seasoning.. Turn off the heat and mix in lemon juice.Garnish with coriander leaves and serve hot.
8) Cucumber salad with honey-lime-yoghut dressing: This bright, fresh and satisfying salad takes only about 15 minutes to put together. Simply chop up your cucumbers and herbs, combine all the ingredients, toast up some pine nuts and you’re ready to sit down and eat.
9) Bhindi Fry : If you have a jiffy to cook a vegetable, pick bhindi and fry it because it won’t take much of your time. Wash and dry the bhindi , cut both the ends and cut into two-inch-long pieces. Heat the oil in a kadhai, and add the cumin seeds. When they turn brown, add the onions and saute till the mixture turns light golden. Add the green chillies and saute for half a minute. Add the bhindi, and sprinkle the red chilli, coriander and turmeric powders. Mix well. Add the salt and amchur (only if you want the sweet and sour taste). When the bhindi is almost cooked, increase the heat and cook for two minutes.
10) Shahi Tukda : If you’re bored of sandwiches, here’s a sweet dish you can make with bread. Make a thick rabadi, by adding sugar, nutmeg powder, elaichi powder, almonds and pistachios and keep it aside. Toast the bread slices and pour the warm rabadi over the slices. Refrigerate the slices for two hours. Add more almonds and pistachios for a great taste.