Tag: Healthy Breakfast

OneWholesomeMeal brings to you a range of healthy breakfast recipes. These recipes are from India and around the world. They are very easy to make and good for health. Try for yourself today.

Banana Coconut Smoothie recipe by OneWholesomeMeal
Banana Coconut Smoothie
Categories
Breakfast | 8am Meal Dinner | 8pm Meal

Savoury Masala Oats | Tasty And Healthy

Masala Oats by OneWholesomeMeal
Savoury Masala Oats

I have a love-hate relationship with Oats. I love to hate it! But there are people in La Familia who like it and couldn’t stop raving about it especially after having the ready-to-eat Masala Oats version from a popular Indian brand.

Oat-hater me hesitatingly and grudgingly accepted it was quite delicious indeed. Now, a more sensible version of me would have simply reordered from my Indian grocer’s and be happy with it. However, I am neither simple nor sensible and do like a good challenge. So, I did the unthinkable! I tried to create my very own version minus the not so great stuff which these ready to eat versions have!

Now, I have never cooked oats in my life. So it did take me a few attempts to perfect this recipe. But once that was done, I was pretty chuffed with myself. I cannot call myself an oats-hater anymore, maybe a grudging lover. I have used chicken stock here and have to admit that it is one ingredient that imparts the maximum amount of flavour. If you follow a vegan or vegetarian diet feel free to substitute it with vegetable stock but try not to use water. Pretty please! Also, I skipped salt as both cheese and stock have a lot of salt. You can add salt as per taste and the stock used.

Here is an easy to follow video of the masala oats recipe. For detailed steps scroll down.

I used the old fashioned rolled oats. You can use steel-cut or instant versions without much effect on the taste. You might need to adjust the amount of liquid to be added and the cooking time would differ as well. Try this recipe for yourself and don’t forget to share how you like it!

Masala Oats by OneWholesomeMeal

 

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Savory Masala Oats

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 100

Serving Size: 3-4

Calories per serving: 250

Ingredients

  • Old Fashioned Rolled Oats- 1 cup
  • Chicken or Vegetable Stock-2 cups
  • Chopped onions-1/2 cup
  • Minced garlic- 1 tbsp
  • Chopped and blanched veggies of choice-1 cup (I used carrots, orange bell peppers, cauliflower and green peas)
  • Stir-fried tofu cubes -1/2 cup (optional)
  • Garam Masala-1 tsp
  • Turmeric powder-1tsp
  • Spring Onions, chopped fine- 3 tbsp for garnish
  • Grated Cheddar and Pepper Jack Cheese-1/2 cup
  • Butter-2 tbsp+1 tbsp

Instructions

  1. Melt 2 tbsp butter in a pan and roast the Oats till just brown.Keep the flame low all the time and e careful not to over roast
  2. Transfer and keep aside and in the same pan melt the remaining butter and add garlic and cook till brown followed by chopped onions. Keeping the flame to medium-low fry the onions till nice and brown
  3. Add butter-roasted oats, chicken/veg stock,turmeric powder, garam masala and mix well. Cook covered for a minute till the oats are almost done
  4. Add blanched veggies and tofu and mix well
  5. Add shredded cheese, mix, taste for salt and add salt if needed
  6. Garnish with chopped spring onions and serve hot!
https://onewholesomemeal.com/savoury-masala-oats/

 

 

 

 

 

 

[kkstarratings]

Categories
Breakfast | 8am Meal

Rice Kheer With Jaggery | Gur Wali Kheer

Rice Kheer with Jaggery photography by OneWholesomeMeal
Gur Wali Kheer

Gur Wali Kheer! The word brings back so many memories. This simple yet mountwatering rice kheer with jaggery wan an essential part of any special day, auspicious function or a celebration.

Ma would make this with whatever rice was available but Gobindbhog was one variety which heightened the taste of this dessert to another level. It was also one of the first desserts which I learned to make, simply because it was so easy to put together. I remember the house-help being sent off to buy buffalo milk from the local dairy (we would usually consume cow’s milk for other purposes) whenever kheer was on the menu. The thick variety of milk was imperative to making a good kheer. The thick milk was boiled and simmered for a good 15-20 minutes with constant stirring to further thicken it before adding raw rice and slow cooking the mixture for another 20 minutes or so. While on regular days it would be sweetened with sugar, come winters, and especially during Chatth Puja, gur (jaggery) was used. In my humble opinion, the latter variety made the kheer taste so much better.

Helpful Tips For Your Prep!

Fast forward 20 odd years and the art of making a good kheer is still not lost on me. On a leisurely day, I do not mind spending time in the kitchen and make kheer just like Ma would. However, there are days when one is yearning for this sweet delight but doesn’t have the luxury of time to put it together. It is also hard to find the small-grained fragrant Gobindbhog rice in Hong Kong. So one has to make do with either Basamati or other rice. These I thought were my only options until I discovered how amazing leftover sushi rice was for kheer. No kidding!

It works wonders for two reasons:

  1. One, the starch content is higher than regular rice and it adds to the creaminess of kheer and
  2. Two, leftover rice hardens up just enough when refrigerated overnight. Therefore it is almost like adding raw rice to milk. However, because it is not really raw (and quite starchy), it cooks quickly with milk resulting in that perfect kheer. All this, in 20 minutes flat!

My second helpful tip is about the proportion of rice to milk. In this, I added 1 cup of precooked sushi rice to approx 500 ml UHT milk. It is always safe to reserve some rice and milk on the side. On one hand, if the kheer gets too runny, add rice and let the mixture cook for another 5-7 minutes. On the other, if the kheer gets too thick add milk and cook for the same time.

Lastly, I advise using UHT milk compared to regular milk because it is thicker. It also gets a lot creamier with little boiling, saving you some time. If you are not in a rush, however, you could very well use any kind of regular milk that you have at hand.

 

 

How to Make the Tastiest Rice Kheer With Jaggery

As mentioned before, due to its fragrance, kheer tastes the best when made with Gobindbhog. However, since I couldn’t find any here and still wanted a fragrant kheer I added some crushed green cardamom, bay leaf, and saffron while boiling the milk.

Now, this is a really really important thing to keep in mind. If adding jaggery, DO NOT add it when the heat is on, because that will lead to curdling of the milk, ruining your kheer. Once the rice is cooked and you see that the milk and rice have come together well, you can turn off the heat and then add crushed jaggery. That’s it! Your rice kheer with jaggery is ready in 20 minutes, as I promised.

You can then either enjoy your kheer right away or refrigerate and eat it chilled. And because you enjoying this Indian dessert when you make it extremely important to me, here is another recommendation. Try dunking hot ghee smeared chapati into your kheer. This is no joke. Try it next time, and let me know what you thought.

 

Rice Kheer With Jaggery by OneWholesomeMeal

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Gur Waali Kheer (Rice Pudding sweetened with Jaggery)

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 100

Serving Size: 4-6

Calories per serving: 134

Ingredients

  • Precooked and refrigerated Sushi rice- 1 cup
  • UHT Milk-500ml
  • Jaggery, chopped fine-1/2 cup or as per sweetness desired (if using sugar, you could use lesser quantity). I used Nolen Gur but any variety is fine.
  • Green cardamom-3 pods
  • Bayleaf-1
  • Saffron-1 pinch
  • Nuts/Dried fruit of choice for garnish

Instructions

  1. Take milk in a deep thick bottomed pan and bring to boil
  2. Let it simmer for 2-3 minutes on a medium-low flame with constant stirring
  3. Then add precooked rice and mix
  4. Reduce the flame to low and cook with intermittent stirring till you see the milk and rice come together nice and well, the rice grains are almost translucent and the kheer starts to look creamy. This should take about 7-10minutes
  5. Turn off the heat and let the it sit for 2 minutes, then add finely chopped or crushed jaggery.Chopping or crushing jaggery helps quick and even mixing
https://onewholesomemeal.com/rice-kheer-with-jaggery-gur-wali-kheer/

[kkstarratings]

Categories
Lunch | 1pm Meal Mid-Day Snack | 10 am Meal

Avocado Parathas With Mint and Methi

Avocado Parathas by OneWholesomeMeal
Avocado Parathas with Methi and Mint

I doubled up in surprise when a few years back my sweet friend P told me her cook in the US makes Avocado Parathas! Firstly, I had never heard of parathas with avocados. I couldn’t imagine for the life of me what they would taste like. Secondly, I thought about the poor Spaniard who first discovered them. The thought of what we desis are doing to his wonder fruit, must make him turn in his grave.

Now, I do not eat avocados often. I have nothing against them. Just that it is hard to find locally grown options here in Hong Kong. Eating the imported avocados all the way from Spain or the US makes me cringe at the thought of the carbon footprint it creates. So, it is very rare that I buy them and whenever I do, parathas happen. As most of us would know, avocados have what the nutritionists call the “good fat”. While on the topic, here is a little trivia about Avocados I found on Reader’s Digest.

It’s Great for the Lunch Box

Coming back to the parathas. Due to the “good fat” parathas made out of avocados are soft and require very little additional fat like ghee or butter. Unlike most parathas, they remain soft long after being cooked. Therefore, they make for great lunch box options too! I took advantage of the fresh methi (fenugreek leaves) that is abundantly available in winter and decided to throw some in along with fresh mint leaves. Feel free to add just avocados or other greens available in your kitchen. The dough can be prepped the night before. Make sure you keep it out of the fridge for 15 minutes before cooking.

For the detailed recipe, you may have a look at the simple tutorial video.


If this is the first time that you are making parathas, do not stress about the shape. That is a thing of practice. I hardly make rotis and parathas myself. Whenever I do, they never turn out the perfect circle until I have rolled out a few. As long as they are thin, and cook evenly, these avocado parathas will taste great. Make the most of winters and enjoy these yummies with a hot cup of chai during breakfast.

Avocado Parathas by OneWholesomeMeal

 

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Avocado-Mint-Methi (fenugreek) Parathas

Prep Time: 25 minutes

Cook Time: 15 minutes

Total Time: 40 minutes

Yield: 100

Serving Size: Makes 12-15 medium sized thin parathas

Calories per serving: 180 per paratha

Ingredients

  • Wholewheat Flour(Aatta)-3 cups
  • Fully ripe Avocados,peeled and cubed- 2 cups
  • Methi,finally chopped-1 cup
  • Mint leaves, finely chopped-1/2 cup
  • Turmeric powder-1 tsp
  • Ajwain(caraway seeds)-1tsp
  • Kalonji (onion seeds/black caraway)-1tsp
  • Salt-1.5tsp or as per taste
  • Water-1/2 cup to be used as required
  • Ghee or Oil for shallow frying the parathas

Instructions

  1. Take all ingredients except ghee and water in a deep and wide bowl convenient for kneading
  2. Using both hands mix all ingredients together with the dough breaking the avocados into the mixture with your fingers while you knead
  3. Halfway through, wet your hands with very little water and continue to knead till you get a smooth homogeneous dough typically softer than the usual roti dough. Be very careful while adding water as you do not want the dough to be too sticky which would make it harder to roll out
  4. The moisture from avocados and the greens is enough to bring the dough together so it would need very little water
  5. Once done, cover the bowl with a lid and let the dough rest for 15-20 minutes. This helps it smoothen out and extremely pliable
  6. After 20 minutes , place a tava or flat thick bottomed skillet on the flame while you roll out a tennis ball sized dough into a thin , round paratha. Make sure the pressure on the rolling pin isn't too strong else the paratha wouldn't roll out evenly
  7. When the iron skillet is hot, reduce the flame to medium high and carefully place the paratha on the pan
  8. Once you see air bubble start to form, flip it over till bubbles form again, then smear 1 teaspoon of ghee along the periphery of the paratha and on the surface;cook gently pressing down with a spatula till the paratha starts to puff up. This takes 15-20 secs
  9. Flip and cook the other side similarly making sure you do not over cook or burn the paratha
  10. Drain it on a kitchen towel to soak excess oil and enjoy with a side of freshly set yogurt, mint chutney or even ketchup and a hot cup of masala chai
https://onewholesomemeal.com/avocado-parathas-with-mint-and-methi/

 

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Mid-Day Snack | 10 am Meal

Enduri Pitha | Traditional Odia Recipe

Enduri Pitha | Traditional Odia Recipe by OneWholesomeMeal
Enduri Pitha

This traditional Odia recipe is similar to the idli from south India. I discovered the Eduri Pitha late, but am I glad I did!

I love idlis for their versatility. By adding one or more grated veggies of your choice to the idli, it becomes a complete meal with a side of chutney or sambhar. Also, as it is so easy to whip up, it features regularly on the menu at home.

Soon after I got married into an Odia family I came across the sweet version of this family favourite. Called Enduri (pronounced “en-do-ree”) Pitha, it had all my favourite things and more. Enduri Pitha is primarily prepared during Prathamastami, a festival that celebrates the eldest born in the family. It is served as an offering to the deity. Freshly desiccated coconut enlaces palm jaggery and is steamed between layers of the fermented rice-lentil batter. The bliss of devouring piping hot pithas dunked in sambhar or coconut chutney is something that can not be expressed in words. Needless to say, when the kids first tried it, it was a massive hit! And since it is refined sugar-free, I did not mind if they (and us) indulged in it a tad more. Thus Parthmashtmi or not, this pitha is enjoyed irrespective.

It tastes best if one uses freshly desiccated coconut and palm jaggery. However, I have made it with dried desiccated coconut and regular jaggery and cannot complain about the taste.

Step By Step Enduri Pitha, A Traditional Odia Recipe

1. Prepare a regular idli batter as you would for normal idlis. Once done, crush or finely chop approximately one cup of jaggery, one cup desiccated coconut, and some raisins/sultanas (optional) and keep aside.

 

2. Next prepare the idli moulds by greasing them with ghee or coconut oil. Then scoop 1 tablespoon of batter onto the stand. Layer it with 1 teaspoon jaggery and 1 teaspoon coconut. Then cover it with another scoop of batter.

3. Steam it as you would a regular idli. Serve hot with a side of sambhar and/or chutney.

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Coconut-Jaggery Idlis (Enduri Pitha)

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 100

Serving Size: 4

Ingredients

  • Idli batter-2 cups
  • Desiccated Coconut-1 cup
  • Finely chopped or crushed jaggery-3/4 cup
  • Raisins or Sultanas- 2 tbsp (optional)
  • Oil- 1tbsp (for greasing the idli moulds)

Instructions

  1. Prepare all ingredients as shown in the step by step above
  2. Spoon in 1 tbsp of batter on greased moulds, then add 1 tsp each of coconut,jaggery and raisins. Feel free to adjust the amount of jaggery and coconut as per taste but do keep in mind that adding too much jaggery would make the idlis "bleed out" too much
  3. Then spoon in another tbsp batter making a sandwich
  4. Steam as you would regular idlis (for approximately 15-20 minutes) based on the kind of steamer you use
  5. Serve hot with saambhar and/or coconut chutney
https://onewholesomemeal.com/enduri-pitha-traditional-odia-recipe/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Mid-Day Snack | 10 am Meal

Healthy Energy Balls With Apricot and Pistachio

Healthy Energy Balls with Apricots and Pistachios by OneWholesomeMeal
Healthy Energy Balls with Apricots and Pistachios

Healthy energy balls are the best, aren’t they? Not only are they raw and full of health goodness but extremely easy to put together too. And their petite size makes them perfect for lunch boxes too.

We love to eat all kinds of fruits and dry fruits. Come winters, the dry fruits start to make a more regular appearance in our daily menus. And energy balls are the best way to combine more than one kind of dry fruit in a single serving. The inspiration for these healthy energy balls came from the 5-year-old who loves apricots and pistachios. Dried apricots have a somewhat sour taste which is complimented superbly by the nutty smoothness of pistachios. And since freshly desiccated coconut is always a great option in desserts and I happened to have some on hand, I added that too. You could also use packaged dried desiccated coconut.

I originally thought of flavouring the laddoos with rose, since pistachios and rose go so well together. But the citrusy flavours of apricots and freshness of orange zest seemed like a better idea. This is just a personal preference and you can go with your desired flavours – rose, lemon rind, coconut, or just plain vanilla would all work perfectly well. Add a tablespoon or two of honey or maple syrup for extra sweetness. I skipped this as the apricots were quite sweet. Store in a cool place in an airtight container and consume within a week.

For my other energy balls’ recipes do have a look at click here. Let me know in the comments which one is your favorite.

Healthy Energy Balls with Apricots and Pistachios by OneWholesomeMeal Blog

My Maiden YouTube Video Tutorial

This recipe is also super special as it is my maiden attempt to create a quick video tutorial. Nothing to be super proud of but you know how special maiden attempts are! I am so glad I finally overcame my inhibitions and created this video. Making it single-handedly with no assistance and just one camera and changing lenses intermittently to capture different angles took my patience to another level. It made me respect bloggers who churn out absolutely professional tutorials on a regular basis like a pro. Loads of lessons learned and all well worth the effort.


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Apricot-Pistachio Energy Bites

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Yield: 100

Serving Size: Makes approximately 10-12 medium sized laddoos

Calories per serving: 75 per medium sized laddoo

Ingredients

  • Apricots, softened-2 cups (Soften the apricots by soaking in warm water for 30 mts and then draining them on a kitchen towel so as to absorb all the moisture)
  • Unsalted pistachios-3/4 cup
  • Shredded Coconut- 1 cup
  • Orange Zest (or lemon zest)-1 tbsp
  • Pure Vanilla extract-1/2 tsp
  • Honey or Maple Syrup-1 tbsp or as per taste (optional)

Instructions

  1. In a high speed blender (I used my nutribullet blend all ingredients till smooth. It is okay if the pistachios do not get completely powdered as it only adds texture and crunch to the balls
  2. Transfer to a plate and form into desired sized balls by rolling between your palms
  3. Store in an air tight container in a cool place and consume within a week
  4. If using dried shredded coconut , they will last slightly longer
https://onewholesomemeal.com/apricot-pistachio-healthy-energy-balls/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Breakfast | 8am Meal Mid-Day Snack | 10 am Meal

Banana Coconut Smoothie

Banana Coconut Smoothie recipe by OneWholesomeMeal
Banana Coconut Smoothie

Who doesn’t like starting their day with a refreshing glass of smoothie?

This Banana Coconut Smoothie is super simple to put together. Power-packed with healthy micro and macronutrients and with a hint of mint, it could almost be your summertime panacea. Works perfectly for those afternoon hunger pangs too.

While I know there are smoothies that use coconut water for the coconut flavor, in my recipe, I went with freshly shredded coconut. It is high on the fat content, so please keep it to just 2-3 tablespoons. It adds a whole lot of natural flavor to the smoothie. Here are all the ingredients that you will need:

  1.  2 Bananas which are preferably very ripe
  2. A little less than one cup of milk. Plus some extra to adjust the thickness later. You may use almond milk, soy milk, or cow’s milk.
  3. About 2 tablespoons of freshly shredded coconut. You can add a bit more if you really like coconut flavor.
  4. 4 to 5 crushed mint leaves. This is optional.
  5. 1/2 teaspoon of cardamom powder
  6. For sweetness, you may rely on the bananas or add 1/2 teaspoon of sugar or jaggery.

For another banana smoothie variation, go here. Scroll down for the detailed recipe of the banana coconut version.

 

Homemade Banana Coconut Smoothie

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Banana Coconut Smoothie

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Serving Size: 2

Calories per serving: 120

Ingredients

  • Bananas-2 preferably well ripe
  • Milk (Almond/Soy/Cow's)- A little less than one cup plus some extra to adjust thickness later
  • Freshly shredded coconut - 2 tablespoons or a bit more of you really like coconut flavor
  • Mint leaves crushed - 4-5 (optional)
  • Cardamom powder- 1/2 teaspoon
  • Sugar (optional) or jaggery -1/2 teaspoon or to taste

Instructions

  1. In a high speed blender blend all ingredients till smooth , adjust thickness if desired by adding some more milk and blend again for a few seconds
  2. Top with fresh mint leaves, ice and serve chilled
https://onewholesomemeal.com/banana-coconut-smoothie/

 

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