Madhulika Vatsal
Madhulika Vatsal, a Mumbai-based chef and founder of the popular Facebook page ‘Food Connection’, shares three nutritious vegetarian recipes which children will love
Palak paneer puri
(4 servings)
Ingredients
• 250 gm whole wheat flour
• 1 tbsp rava / semolina
• 150 gm grated paneer (cottage cheese)
• 1 tsp salt
• ½ tsp black pepper powder
• ½ cup fresh spinach puree (blanche spinach for 5 minutes, let it cool, blend into a fine paste using a mixer-grinder)
Preparation guide
• Blend grated paneer in a mixer jar.
• Mix wheat flour, rava, salt, black pepper powder, add 1 tsp oil or ghee, and paneer paste. Knead into a tight dough using spinach paste. If required, add little water. Set aside for 10 minutes.
• Prepare small balls from the dough.
• Roll them into small puris. Fry in oil on medium to high flame.
• Serve with vegetable raita or aloo sabji.
Health benefits.
Palak paneer puri offers several health benefits. Spinach is rich in iron and vitamins and boosts immunity and digestion. Paneer provides protein for muscle growth and repair. Whole wheat flour adds fibre, promoting digestive health.
Healthy dry
fruit chocolate bars
(3 servings)
Ingredients
• ¼ cup almonds
• ¼ cup cashews
• ¼ cup walnuts
• 1 tbsp sunflower seeds
• 1 tbsp pumpkin seeds
• ½ cup peanut butter
• 200 gm dark cooking chocolate
Preparation guide
• Mix all seeds and dry fruits and roast them on low flame for 2-3 minutes. Set aside for five minutes.
• Grind them into a coarse powder.
• Mix peanut butter with powdered dry fruits and seeds.
• Place a parchment paper in a rectangular tray or box.
• Spread prepared mix evenly on the paper. Refrigerate for 30 minutes.
• Melt chocolate using double boiler method or in a microwave.
• Take tray out of the fridge, pour melted chocolate over it. Refrigerate for 5-10 minutes. Now cut into square bars with a sharp knife.
Health benefits
Dry fruits including almonds, cashews, and walnuts are rich in essential nutrients such as omega-3 fatty acids and antioxidants. Peanut butter provides protein and healthy fats, while dark chocolate contains antioxidants.
Mango pudding
(3 servings)
Ingredients
• 1 cup fresh mango puree (choose sweet mangoes)
• 250 ml milk
• ½ cup sugar
• ¼ cup cornstarch
• ¼ cup milk
Preparation guide
• Mix ¼ cup milk and cornstarch. Set aside.
• Mix mango puree, salt, and sugar in a pan. Cook until sugar dissolves. Add 250 ml milk. After the mix comes to a boil, add cornstarch and milk mixture. Cook on low flame until it thickens.
• Pour in pudding moulds/silicon moulds or bowl.
• After it cools, refrigerate for 2-3 hours. Scoop out of the moulds and serve.
Health benefits
Rich in vitamins, minerals, and antioxidants, mangoes aid eye health, immunity, and digestion. Combined with milk, this creamy dessert provides calcium essential for healthy bones and teeth.
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