Tag: Lunch Box Ideas

Coming up with healthy, tasty, and interesting lunch box ideas can be hard. OneWholesomeMeal makes this task a breeze with recipes specific to the lunch box.

Mutton Keema
Mutton Keema Cutlets
Categories
Breakfast | 8am Meal

Jackfruit Pancakes: A Superfood Breakfast

Jackfruit Pancakes
Jackfruit Pancakes

We gathered with a bunch of friends yesterday afternoon. All of us have kids more or less the same age and have pretty much known each other when the eldest monkeys were still little cherubs. As our families have grown/work has gotten busier we do not get together as much as we would like to but each time we manage to get the whole junta together, we have a blast being cheeky, funny, emotional and just creating a ruckus, and more often than not the adults are noisier than the kids (the place where we went out for dinner last night had to send a staff member over asking us to turn down the volume ;)).

Friends like Family

In such happy moments, I cannot help but recall my early days in Hong Kong when we moved here in 2011. The only soul I knew at that time was my husband who would be at work all day. Coming from India, surrounded by friends and family and working 6 days a week, here I was, a complete social being now engulfed by loneliness. Forget friends, I could not even speak to the security guards in the building because they did not know English! It was not easy. Six years down the line, we still know only a handful of people whom we can call friends but I am so grateful for them. And every time I sit surrounded by these lovely souls I say a silent thank you to the Almighty for taking care of me and bringing such lovely people into my life.

And Finally, Jackfruit Pancakes

Continuing on with the jackfruit goodness, here I have one more delicious and healthy treat for you – jackfruit pancakes! When I was working in Goa, my colleague would bring me these yummy jackfruit cakes (Pansache Dhonas) from home and I would selfishly eat them all. This pancake recipe is inspired by that scrumptious cake. Almost no prep required and they make a wonderful and filling breakfast. Try it out and do remember to share how you liked it!

 

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Jackfruit Pancake

Ingredients

  • Idli rice (presoaked overnight)- 1 cup
  • Jackfruit arils (deseeded)- 1 cup(approximately 8-10 pieces)
  • Cardamom or cinnamon powder (as per preferred flavor)- ½ teaspoon
  • Dry fruits (raisins, chopped almonds and cashews)- 2 tablespoons. This is optional but I added them as my kids love “surprise bites” in their pancakes. You could also add chocolate chips
  • Baking soda- 1 pinch
  • Butter or ghee- 2 tablespoons

Instructions

  1. Blend the rice and jackfruit pulp in a high-speed blender, scraping sides intermittently until a smooth consistency is achieved. You would need to add 2-4 tablespoons water so as to achieve a pancake (or idli) batter consistency
  2. Heat a non-stick pan and add half-teaspoon ghee or butter. Reduce the heat to medium once the ghee melts and add 2 tablespoons of batter, rotating the pan to evenly spread it. Make sure to not add too much batter, as rice pancakes tend to remain uncooked on the inside if too thick. Keep the heat to medium-low and cover. Flip the pancake over after 2-3 minutes and cover again so as to cook the other side too.
  3. Serve hot with some honey/maple syrup and fresh fruits or even eggs on the side

Notes

Calories (per pancake)- 88
Nutrition- Vitamin A/Vitamin C/ Vitamin B complex/Fiber/Flavonoids/Potassium/Magnesium/Manganese/Iron
It does wonders for your- Hair/Gut/Eyes/Mood and Energy/Skin/Blood/Immunity/
This is “My 8am Meal”

https://onewholesomemeal.com/jackfruit-pancakes-superfood-breakfast/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal

Jackfruit Seed Laddoos (Energy Balls)

Jackfruit Seed
Jackfruit Seed Laddoos

So, it is all about the balls these days.

I meant the edible kind you dirty one-track mind! Raw balls, energy balls, no-bake balls, and so on. This time, the jackfruit seed inspired me to make my own version of the energy ball or healthy laddoos. As I have mentioned in my previous post, jackfruit can most easily be termed as a superfood with its immense health benefits and versatility. Each part of the fruit has a distinct taste, flavour, and nutritional value.

The Versatile Jackfruit Seed

While traditionally the jackfruit seed is used to make stir-fries and curries, I thought a sweet energy ball version would be great for adults and kids alike. Mixed with yummy cacao, almond flour, coconut milk and palm sugar, the kids polished half of it during the preparation itself! And when the young connoisseurs say yes, I do feel a wee bit flattered and want to pat my back 😉

You will need an oven and a blender for this recipe with a prep time of about 20-30 minutes. I used coconut oil, but you may choose an oil that you prefer.

Storage tip

Store them in an air-tight glass jar at room temperature and consume within a week.

 

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Jackfruit Seed Laddoos

Ingredients

  • Jackfruit seeds- 1 cup
  • Cacao powder- 2 tablespoons
  • Almond flour-2 tablespoons
  • Coconut oil- 1 tablespoon and 1 teaspoon
  • Coconut milk (I used Kara brand)- 1 tablespoon
  • Palm sugar-1 tablespoon

Instructions

  1. Preheat your oven to 180 degrees Fahrenheit and dry roast the jackfruit seeds on a baking tray lined with foil for 15-20 minutes or until you get a sweet aroma of roasted seeds
  2. Remove from the oven and let it cool. Remove the skin. The roasting process dries the outer skin making it easy to peel off
  3. Once the seeds have cooled off completely place them along with all the other ingredients in a high power blender (the seeds are dry and hard so you would need a real high power blender like a Nutribullet and blend until a smooth consistency is achieved. You would need to scrape the sides intermittently to ensure uniform blending.
  4. Grease your hands with some coconut oil and shape them into small balls of desired size
  5. You could also add some finely chopped nuts to the powder mix before shaping it into balls

Notes

Calories (per laddoo)- 45
Nutrition- Protein/Vitamin A/Fiber/Phenethylamine/Flavanols/Antioxidants/Magnesium
It does wonders for your- Hair/Gut/Eyes/Mood/Muscle strength and stamina/Skin/Blood pressure/Cholesterol
This is “My 3pm Meal”

https://onewholesomemeal.com/jackfruit-seed-laddoos/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal

Coconut Energy Balls or Coconut Laddoos

Coconut Energy Balls
Coconut Energy Balls

This dish has many names – coconut energy balls or coconut laddoos (as popularly known in India ) or coconut bliss balls. The trend is all about raw energy balls these days! But do you ever wonder where the inspiration came from 🤔 ?

I feel in India, it all dates back to our (great) great-grandmas’ kitchens. Yes, I feel the energy balls have been there for a long time! Our (great) great-grandmas regularly churned out all sorts of “energy balls” ensuring those mason jars were always full and placed way above the reach of little prying hands, lest they mysteriously vanished overnight. There was a special kind for all festivities and celebrations too. Though not the quickest to prepare, the taste would more than compensate for all the effort.

Unfortunately with each passing generation, the patience level keeps dipping, and hence we now have recipes for ten-minute coconut laddoos – the answer to all my prayers. To make this at home, all you need is a blender and a few basic ingredients and these coconut energy balls are ready in a jiffy. Scroll down for the recipe.

Do check out my other energy balls’ recipes – Almond Flaxseed Bliss Balls and Coconut Dates Almond Energy Balls.

 

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Coconut Balls

Ingredients

  • Desiccated coconut (fresh or frozen)- 1 cup and 2 tablespoons
  • Unsweetened coconut milk (I used Kara brand)- 2 tablespoons
  • Coconut oil (melted)- 2 teaspoons
  • Honey - 2 tablespoons (increase or decrease the amount as per desired sweetness)
  • Cardamom powder- ½ teaspoon
  • Pure vanilla extract- ½ teaspoon

Instructions

  1. Pulse all the ingredients in a blender until an almost smooth consistency is achieved. You would need to scrape down the sides. Be careful to not over blend the mixture to a paste.
  2. Grease your palms with one-teaspoon coconut oil and shape the mixture into small balls of desired size. Sprinkle some desiccated coconut over the balls if desired.

Notes

Calories (per ball)- 20
Nutrition-Calcium/ Iron/Manganese/ Magnesium/Vitamin B Complex
It does wonders for your- Energy/Hair/Skin/Immunity/ Cardiovascular health/Sleep
This is “My 3pm Meal”

https://onewholesomemeal.com/coconut-energy-balls-laddoos/

[kkstarratings]

 

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Sprouted Green Moong Bean Pancake

Moong Bean Pancake
Sprouted Green Moong Bean Pancake

Though the moong bean pancake wasn’t frequently made dish while I was growing up, other versions of chillas (or pancakes) were a regular feature during my childhood.

My daadi (grandmom) made the best kind. They were just the right amount of spicy, sweet and tangy and we belted them down rapidly one after the other hot off the skillet. So, when I started to cook for my kids it was but natural that I tried the same recipes I grew up eating and these green varieties were a total hit. I was surprised how much my kids loved the moong bean pancakes. It is a warm, fuzzy feeling when you are able to pass on something you experienced with your daadi to your children.

Every now and then when I am too busy for my grocery runs, they are my go-to. The sprouted moong bean pancake is packed with proteins and essential vitamins and with some fresh bell peppers and cheese are a complete meal for the kids. Scroll down for the recipe for sprouted green moong bean pancake. Trust me, it is lip-smacking delicious goodness.

For other moong bean recipes, check my post about Moong Bean Patty. You can also make a popular Indian sweet dish with moong beans. Who knew!

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Sprouted Green Moongbean Pancake

Ingredients

  • Sprouted Green Moong – 1 cup
  • Medium sized onion chopped fine- 1
  • Carom seeds-1 teaspoon
  • Ginger-garlic paste- 1.5 teaspoons
  • Red chili powder- 1 pinch
  • Turmeric powder-1/2 teaspoon
  • Chopped Coriander- 2 teaspoons
  • Salt-1 teaspoon or as per taste
  • Black pepper-1/4 teaspoon
  • Red and Yellow bell peppers
  • Cheddar cheese
  • Baby tomatoes (optional)- 4
  • Oil - 4 tablespoons

Instructions

  1. In a high power mixer/grinder (I use my nutribullet) add the moong sprouts with quarter cup water and make a smooth paste. Add more water if needed making sure the batter is not too runny, the consistency should be the same as a normal pancake/dosa batter.
  2. Add onion, carom seeds, ginger-garlic paste, red chili powder, turmeric powder, chopped coriander, salt and black pepper and mix well using a wire whisk
  3. Place a non-stick pan on the stove, add half-teaspoon oil and spread around the pan evenly using a thing wooden spatula
  4. Once the oil is reasonably hot, (test it by dropping a drop of batter and check if it splutters) reduce the flame to low, add two tablespoons batter and quickly spread it to form a disc. Add half-teaspoon oil on the surface, without touching the batter, spreading evenly. Increase the flame to medium high. Once you see bubbles forming and the batter starts to leave the pan (usually 2-3 minutes), turn it over and cook on the other side.
  5. Take off the pan, add red and yellow bell peppers, baby tomatoes, cheddar cheese, and roll and seal it with a toothpick.
  6. Dip into some sweet and sour mango chutney or enjoy as is.

Notes

Calories per pancake- 200
Nutrition- Good fat/High fibre/ Protein punch/Low carb/Vitamins (B1, B6 and C)/Minerals (Magnesium, Calcium, Potassium, Copper and Manganese)
It does wonders for your-Cholesterol, Blood Pressure, Immunity, Sleep quality, Bowel
This is “My 1pm/8pm Meal”

https://onewholesomemeal.com/sprouted-green-moong-bean-pancake/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal

Beetroot Tikkis

Beetroot Tikkis
Beetroot Tikkis

Would you believe it if I said the inspiration for these beetroot tikkis came from my high school canteen?

As kids and then teenagers one never appreciated home-cooked meals. The lunch boxes would seem too boring and it was “cool” to have pocket money growing up and even “cooler” to be able to spend it on canteen meals. While growing up, I didn’t get any pocket money apart from birthdays when we could use it to treat our friends in the school canteen. And what would be our goto meal? Of course not anything remotely healthy, but those scrumptious deep-fried, bread crumb coated, potato mixed beetroot pakoras (fritters) priced at Rs.3 per two-inch sized tiny portions. Each person could have at least two.

Oh well! Gone are those days with bittersweet memories but the taste of pakoras still lingers fresh. So I find excuses to make these on rainy days and indulge with some green chutney and a cup of masala chai. These beetroot tikkis are pan-fried, not deep-fried, and they still taste yummy. Super easy to prepare, they make a lovely meal for kids too.

Also, if you like beetroot, don’t forget to check out my recipes for a burger, dip and pilau.

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Beetroot Tikkis

Ingredients

  • Medium sized beetroots- 4
  • Medium sized potato- 1
  • Bread crumbs- ½ cup
  • Ginger-garlic paste- 1.5 tablespoon
  • Coriander powder- ½ teaspoon
  • Amchoor (raw mango powder)- ½ teaspoon
  • Garam masala (curry powder)- ½ teaspoon
  • Whole coriander (coarsely ground)-1/4 teaspoon
  • Red chilli powder (optional)-1/4 teaspoon
  • Chopped green chillis- 2
  • Finely chopped fresh coriander leaves- 2 tablespoons
  • Himalayan or rock salt- 1.5 teaspoon or to taste
  • Oil for shallow frying- 4 tablespoons

Instructions

  1. Grate the beetroots on the fine side of the grater
  2. Boil and mash the potato and mix all the ingredients together
  3. Grease your palms with little oil and make palm-sized discs, half inch in thickness
  4. Shallow fry on a non-stick pan in a vegetable oil of your choice on medium heat. It would take approximately 5-7 minutes to cook each side. For best results use safflower or groundnut oil. Should you choose to deep fry, increase the quantity of breadcrumbs to 1 cup. Serve hot with green coriander-mint chutney

Notes

Calories (for 2 tikkis)- 108>/br> Nutrition- Iron/Magnesium/ Vitamin C/ Fiber/Folate/Sugar
It does wonders for your- Mood/Immunity/Sleep/Heart/Fetal Development/Colon Health/Gut/Bowels
This is “My 3pm Meal”

https://onewholesomemeal.com/beetroot-tikkis/

[kkstarratings]