National Pack Your Lunch Day: Healthy tiffin recipes for all seasons
What you pack in your lunch not only determines your energy levels for the day but also your long-term health. Eating junk every day and not adding sufficient fibre to one of the most important meals of your day can increase chances of chronic diseases from diabetes to heart disease. Planning your tiffin mindfully and well in advance ensures right things go into it. Seasonal vegetables, salads, yoghurt, lentils can be added in a variety of interesting recipes that will make you look forward to lunch time. If you do not fuel your body with balanced and healthy food, one is likely to feel very cranky and tired in late afternoon and this can further make you crave for sugary and junk foods loaded with empty calories. (Also read: Winter breakfast recipes: 5 tasty protein-rich foods to start your day with)National Pack Your Lunch Day is celebrated every year on March 10 and encourages you to pack your own lunch with things of your choice. Healthy doesn't have to be boring. To celebrate this day, here are some healthy and tasty tiffin recipes you can make at home.What should go into a healthy tiffin box? Archana Karthick Clinical Nutritionist Cloudnine Group of Hospitals, Bengaluru, Kanakapura Road answers this.- A portion of healthy whole grain cereals- Plenty of fruits and veggies- A portion of dairy or calcium rich alternative- Some protein portions such as lentils, pulses, egg or meat- Fats and oilsHere are 3 simple one-pot meal recipe ideas suggested by the nutritionist for school going kids:1. Beetroot pulaoBeetroot is a superfood which is loaded with vitamin, minerals and antioxidants. Its also very rich in iron which prevents your kids from anaemia. An excellent source of fibre, it prevents constipation.IngredientsSona Masoori rice 1 cup (wash and soak it for 20 minutes)1 small onion- sliced1 medium tomato- chopped1 green chilli- slit and deseeded1 tsp. fresh ginger garlic paste cup of fresh peas potato chopped1 medium beetroot- grated1 tsp each coriander powder1/4th tsp. turmeric powder1 tsp. chopped coriander leaves1 tsp. finely chopped mint leavesGaram masala item- 1 cardamom, 2 clove, 1 bay leaves, 1 inch cinnamon stick, 1 star anise1 tbsp. ghee for seasoningMethod to prepare- Heat 1 tbsp of ghee in the cooker. Add all the garam masala items mentioned.- Once it begins to sizzle, add sliced onion and chilli, and saut them until onion become golden brown.- Add freshly prepared ginger-garlic paste and saut until raw smell goes off.- Add chopped tomato and saut until it become soft.- Add coriander powder and turmeric powder and saut for a minute.- Add chopped potato, beetroot, peas and chopped coriander and mint leaves.- After sauteeing for a minute, add water and salt as per your taste.- Finally add soaked and drained rice, cover the lid and pressure cook for 2 whistles on medium flame.- Once pressure settles on its own, open the lid and just fluff up the rice lightly as all veggies would have settled in the bottom.- Now beetroot pulao can be enjoyed with tomato cucumber raita along with 1 medium apple as after lunch snack.2. Mixed vegetable and palak khichdiSpinach is also one of the most nutrition green leafy vegetables, as it is high in iron and prevents anaemia. It is also a great source of Vitamin A (good for eyes), Vitamin K (needed for blood clotting and building of bones) and Vitamin C which helps to increases immunity and also helps in better absorption of iron.Ingredients1 cup sona masoori rice1/4th cup split green moong dhal (wash and soak for 10 minutes) onion finely chopped1 cup mixed vegetable (carrot, beans, peas, cabbage)1 handful of washed and chopped spinach1 handful of washed and roughly chopped mint leaves tsp cumin seeds tomato diced1 inch ginger - finely chopped1 green chilli- slit and deseededCurry leavesMethod to prepare- Heat 1 tbsp. of ghee in the cooker add tsp of cumin seeds.- Once it begins to sizzle, add sliced onion and chilli, saut them until onion become translucent- Add finely chopped ginger and saut for few second.- Add all the chopped vegetable mention above along with tomato, spinach and mint, and saut for a minute.- Then sprinkle some water, close the lid and keep it in sim for about a minute.- Finally add soaked and drained rice and dhal, add crushed pepper, turmeric and coriander powder mix it well.- Then add 2 cup of water salt, close the lid and pressure cook for 2 whistles.- Once pressure settles, open the lid and just fluff up the rice lightly.- Now spinach-mixed vegetable khichdi can be served along with curd and roasted phool makhana in your kid's lunch box along with grapes as after meal snack.3. Mushroom methi paneer biryaniMushroom is a vegetarian source of Vitamin D, which improves bone and immune health. Mushroom is loaded with health-boosting vitamins, minerals and antioxidants. Paneer is a very rich source of protein especially for vegetarians and rich in calcium which helps in building stronger teeth and bones.Ingredients1 cup Basmati rice (wash and soak for 20 min) cup thin Onion slice1 tsp Ginger garlic paste1 slit deseeded Green chilli1/4th cup tomato puree cup button mushrooms (100 grams) cup Paneer cubesCoriander leaves -fistful (chopped )Mint leaves -fistful (chopped )Methi leaves- fistful (chopped)Thick curd 1/4 cupSalt to taste tsp chilli powderth turmeric powder tsp garam masala1 tsp coriander powderFor the seasoningOil/Ghee 1 tbspCloves - 2Cinnamon 1 inch pieceCardamom -1Bay leaf 1 (optional)For cooking the riceCloves 1Cinnamon -1 inch pieceGhee -1 tspMarinating paneer and mushroomIn a bowl, add thick curd, 1/4th of the chilli powder, coriander powder, biryani masala, ginger-garlic paste, and little salt and mix well. Then add the mushroom and paneer cubes and mix well. Let it sit for 15-20 minutes.Method to prepareCooking rice: Heat a tsp of ghee, add cloves, cinnamon and saut the rice for a few seconds. Then add 2 cups of water, little salt and cook the rice till 3/4 done. Drain the excess water. Do not cook fully as we will be cooking again in the end. We do not want a mushy biryani.- Heat 1 tbsp. of ghee in the cooker. Add all the Garam masala items mentioned under seasoning.- Once it began to sizzle add sliced onion and chilli, saut them until onion become golden brown.- Add freshly prepared ginger garlic paste and saut until raw smell goes off.- Add tomato puree, turmeric powder, garam masala and saut until oil separates.- Add methi leaves, saut for a minute, and then add marinated mushroom and paneer mix well.- At this stage, add coriander leaves and mint leaves, salt and cook until mushroom is half cooked.- Finally add cooked rice, cover the lid and keep it in low flame for 5-6 minute.- Finally enjoy biryani with cucumber mint raita.Follow more stories on Facebook & Twitter
Thursday, March 9, 2023 at 8:11 am