Hemlata Rai Pandey
Hemlata Rai Pandey, founder of youtube channel ‘Hema Rasoi’, shares recipes of healthy, nutritious alternatives to junk food
Whole wheat mango pancake
(4 servings)
Ingredients
- 1 cup whole wheat flour
- ¼ cup sugar
- ¼ cup milk powder
- ¼ cup milk
- 1 big mango pulp
- Cut mango pieces for garnishing
- ½ tsp baking soda
Preparation guide
- Mix whole wheat flour, sugar and milk powder.
- Add milk and mix all ingredients.
- Add mango pulp and adjust the consistency by adding extra milk.
- Add baking soda and mix. Set aside batter.
- Heat a non-stick tawa on low flame. Pour a spoonful of batter and spread a little. Apply ghee/oil.
- Flip on both sides and cook well.
- Garnish with mango pieces and serve hot with honey.
Health benefits
Mango is rich in vitamin C and A. It’s a good source of fibre and antioxidants. Whole wheat flour improves digestion and provides carbohydrates, fibre, Vitamin B, zinc, selenium and magnesium.
High protein sattu and dry fruits laddoo
(10 servings)
Ingredients
- 2 cups sattu (roasted gram powder)
- 1 cup makhana (fox nuts)
- ½ cup mixed nuts & seeds
- ½ cup ghee
- 1.5 cup of jaggery powder/desi khand
- ¼ cup water
Preparation guide
- Dry roast all nuts and makhana on a low flame.
- Grind into coarse powder.
- Add ghee in a hot pan and add sattu and nuts powder.
- Roast for 1-2 minutes on a low flame. Transfer to a big plate.
- Add jaggery powder and water in a hot pan and cook until jaggery dissolves completely.
- Pour jaggery mix into the sattu and nuts powder. Mix well and make round-shaped laddoos.
- The laddoos can be stored for one month in airtight containers at room temperature.
Health benefits
Sattu is a rich source of protein, iron and calcium. Nuts provide protein, vitamins and good fat. Makhana aids digestion.
Whole wheat roti pizza
(2 servings)
Ingredients
For dough preparation
- 1 cup whole wheat flour
- 1 tsp ghee
- 1 tsp salt
- Water to knead the dough
For toppings
- 150-200g mozzarella cheese
- 3 tsp tomato ketchup or pizza sauce
- ½ cup boiled sweet corn
- 1 tbsp each capsicum, onion, olives, tomatoes, bell pepper, paneer
- Pizza seasoning and chilli flakes
Preparation guide
- Mix whole wheat flour, ghee, salt and water to make soft dough.
- Divide the dough into two equal parts.
- Take a dough ball, fill with 1-2 spoons of grated cheese and roll into a round roti base.
- Cook roti base on a hot pan on one side for 20-30 seconds and transfer to a plate.
- Prick the base with a fork on the cooked side.
- Spread ketchup/pizza sauce on the cooked side.
- Spread cheese and veggie toppings.
- Cook on a pan on low flame for one minute or until cheese melts.
- Slice the pizza. Serve hot with pizza seasoning and sauce/dips.
Health benefits
This is a healthy alternative to maida-based pizzas, which contain preservatives and additives. Whole wheat aids good digestion and heart health, providing fibre, B vitamins, zine, selenium, copper and antioxidants.
Also Read: Nutritious snacks
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