Balanced Meal Simplified

Balanced Meal Simplified

By Urvi Shah  on: 11 January 2018
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Aiming to have a balanced meal but running short of time or finding it inconvenient to carry it while travelling to work?

Let’s try making a recipe complete, balanced; healthy which is also tasty and convenient to carry.

• Whole wheat flour – 2 cups

• Pearl millet flour - 1 cup

• Bengal gram flour – ½ cup

• Roasted mixed seeds powder (fennel/flax/pumpkin/sesame/sunflower/hemp/chia/cucumber/muskmelon) – 2 tbsp

• Fenugreek leaves – 1 cup

• Coriander leaves – ½ cup

• Mint leaves – ½ cup

• Green chilli paste - as preferred

• Ginger paste – as preferred

• Pickle (to be mixed in the dough) – as preferred to bring flavour

• Rock salt – as required

• Curd (made from Indian cow’s milk) – 2-3 cups to bind the dough

• Filtered oil – as required for roasting
 

Mix all the ingredients using curd to bind it into a dough. Roll them out and roast with minimum oil to make Parathas.

Top 10 reasons as to how this recipe is complete, balanced and healthy.

1. Whole wheat and pearl millet - whole grain cereals - provide complex carbs, dietary fibre, vitamins, minerals.

2. Bengal gram - pulse - provides protein, fibre, vitamins, minerals.

3. The cereal-pulse combination ensures our body gets the right protein profile. Makes it complete.

4. Seeds - contain like omega-3, omega-6, lignans, essential amino acids making it a rich source of fibre, protein, healthy fats and antioxidants.

5. Greens leafy vegetables - fibre, vitamins and minerals.

6. Ginger - aids in digestion – medicinal properties.

7. Pickle – adds flavour – probiotic bacteria, vitamins, minerals.

8. Rock salt - contains 84 minerals.

9. Curd – protein, calcium, vitamins.

10. Filtered oil – healthy fats – help absorb fat soluble vitamins.
 

P.S - Ideal for Breakfast/Packed-Lunch/Dinner.

 


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Healthy New Year 2018 Resolutions
01 January 2018
Let’s make some simplified easy health resolutions which will bring louder results. Start your day with warm water. Sunlight exposure during sunrise. Breathe deep, exhale slow. Exercise at least 30 min/day. Have at least 1 seasonal fruit before breakfast. Include a serving of green sabji/keerai in lunch. End lunch with a serving of curd/buttermilk. Gulp less, chew more. Eat slowly. No multitasking, please. One teaspoon of mixed roasted seeds post meal. End your day with a glass of warm milk. Sleep away from gadgets. When it comes to health, remember, “Slow and steady always wins the race.”
Urvi Shah

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Best Nutritionist, Chennai, India 

We aim at holistic health and overall wellness through nutritional correction and lifestyle modification with comprehensive individual assessment, offering long-term sustainable results aiming at creating balance. Health is defined as a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity*. Also, according to Yoga, a human being is not just the body but an entity comprising a body, mind, intellect, spirit and all of them are interlinked influencing one another. We believe every individual is unique having specific lifestyle pattern and health condition. Hence a typical consultation will lead to a Systematic Comprehensive Customized Lifestyle Plan, guiding the what/when/how of food water sunlight breathing and exercise rest and relaxation We also conduct workshops/seminars on Nutrition, Health & Wellness. P.S - We do not recommend any Brand, Product, Pills, MRP’s (Meal Replacement Powders), Gadgets, Crash Diet or Starvation. We neither believe in fads nor make any unsubstantiated claims! *as per WHO          
Urvi Shah
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