Tag: One-Pot Meals

OneWholesomeMeal has many recipes for one-pot meals. They usually take less time to prepare. Therefore they are great options for a weeknight dinner.

What we like about these dishes is the flavour. One-pot meals allow the vegetables or the meat to take in all the flavours of the spices. Try these recipes at home.

spicy red chicken meatballs curry photography

Breakfast | 8am Meal Lunch | 1pm Meal

Palak Missi Roti | Indian Bread Recipe

Post author By onewholesomemeal
Post date April 27, 2020
1 Comment on Palak Missi Roti | Indian Bread Recipe

Not as popular as the naan or kulcha, the Palak Missi Roti, is an Indian bread that is easy to make at home.

Indian cuisine is incomplete without bread. Unlike their global cousin, Indians make their bread fresh, ready to be consumed. There are many different kinds. Each type of Indian bread complements a different kind of meal very well. You get to decide how heavy or healthy you want the bread to be!

All The Types Of Indian Bread

There are gluten-free flours like ragi (finger millet) and bajra (pearl millet) which have low GI Index. Therefore they help you feel full longer. They are great for people fighting diabetes and obesity. Then there are regular wholewheat flour rotis or chapatis which are the most common form of bread eaten across most Indian households. They are perfect accompaniments to almost any kind of meal. These breads are a great midway (read – the right balance of health, taste, and indulgence) between slightly drier millet rotis and a tad too indulgent but one of the most popular versions of Indian bread – naan. Naan is made with refined or bleached flour. While the health-conscious may not approve of it, the taste conscious more than compensate for their lack of approval. Maybe that is the reason you find naan most commonly in Indian restaurants. It is not an everyday bread in an Indian home.

What Goes Into Making A Missi Roti

Now, coming to the recipe I am going to be sharing today. Missi rotis are made with wholewheat and chickpea flour, flavoured with salt and spices. That is the basic version. I tend to add grated/finely chopped vegetables as well to mine to make them healthier and a complete meal. Enjoy it with a side of yogurt or raita. And if you have time on hand you can make a nice spicy curry to go with it too! Because of the chickpea flour, they are not as soft as chapatis but have more of a crispy texture. They are best enjoyed with a yogurt-based dish or curry. Eating them with a dry dish isn’t recommended but do go ahead if that is your cup of tea 🙂

Tips to Get Your Rotis Perfect!

Since we want nice and flaky rotis that are crisp but not too hard, the most important step is to add fat (ghee/oil) to the chickpea and wheat flour mix. To incorporate the fat into the flour, give it a nice rub between your palms (or your fingers.

Post that you can add all the remaining ingredients together and knead them, adding water gradually. One needs to be careful about not adding water liberally to avoid the dough getting soggy. I used a little less than one cup of water. Once the dough is soft and pliable I covered it with damp muslin and let it rest for 30 minutes. If you are running short of time, you could just leave it for 15 minutes.

Next, I divided the dough into small balls and roll them out like you would a regular chapati. See here a video tutorial on how to roll a chapati. Don’t worry if the rotis do not turn out perfectly round as that is perfectly normal. Just make sure they are nice and even so they cook evenly. Then place the rolled out roti on a hot tawa on medium-high heat and cook gently pressing down the sides till tiny bubbles start to form on the surface of the roti. Then flip it over and follow the same procedure. Add ghee or oil and cook for another few seconds. Flip and repeat for both sides to cook well. You should see brown spots like in the image below.

Serve right away with a side of yogurt and chutney or a spicy curry. They even make a light and filling breakfast with a side of chutney or ketchup.

Yum

Missi Roti | Chickpea-Wholewheat Flour Roti

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 100

Serving Size: 6-8

Ingredients

Whole-wheat flour- 1 cup
Chickpea flour- 1 cup
Ajwain or carom seeds- 1 tsp
Red chilli powder- 1 tsp
Turmeric powder- 1 tsp
Hing or asafoetida- 1.5 tsp
Finely grated ginger- 1.5 tsp
Onion, finely chopped- 1/4 cup
Spinach, finely chopped- 1/4 cup
Coriander, finely chopped- 1 tbsp
Ghee- 1 tbsp and some extra for frying the rotis
Salt- 1.5 tsp or to taste
Water, for kneading- Approximately 1 cup

Instructions

In a wide and slightly deep bowl add wholewheat and chickpea flours with ghee
Bring the mixture together by rubbing it between the palm of your hands
Then add the remaining ingredients, add one tablespoon water and start to knead the dough; continue the process with very gradual additions of water until the dough is soft and pliable
Cover with moist muslin and let it rest for 15-20 minutes
After 30 minutes, form small balls and roll out the rotis
Then place the rolled out roti on a hot tawa on medium-high heat and cook gently pressing down the sides till tiny bubbles start to form on the surface of the roti, then flip it over and follow the same procedure
Add ghee or oil and cook for another few seconds and then flip and repeat till both sides are cooked well and you see brown spots like in the image above
Serve right away with a side of yogurt and chutney or a spicy curry.

https://onewholesomemeal.com/palak-missi-roti-indian-bread-recipe/

Tags Indian Food Recipes, Lunch Box Ideas, One-Pot Meals, Vegan Recipes, Vegetarian Recipes

Dinner | 8pm Meal Lunch | 1pm Meal

Raw Papaya Stir Fry | Rich in Vitamin C

Post author By onewholesomemeal
Post date April 9, 2020
1 Comment on Raw Papaya Stir Fry | Rich in Vitamin C

How to eat raw papaya? Well, this recipe for a raw papaya stir fry is worth a try.

I was a very fussy eater growing up. I remember sitting at the table for hours together trying to finish my paneer or rajma or baingan (eggplant) or palak (spinach)! Apart from fish curry, eggs and potatoes I pretty much detested everything from the bottom of my heart. Meetha of all kinds (dessert) of course was an exception – I could eat that for breakfast, lunch, and dinner.

A Father’s Tomato Tale

Anyhow, coming back to my tryst with the dining table. You might wonder why would I sit there for hours? Simply because I was not allowed to leave the table unless the plate was wiped clean. Every time I sat there nauseated at the sight of any vegetables, my father would relate his Tomato Tale. What Tomato Tale you would ask next? So, here it goes, in my father’s own words:

“Dekho beta (my dear child)! When I was your age I hated tomatoes and spinach. I just could not stand the sight of it, let alone their taste! However, I did not give up on them. I just told myself I am going to pretend I am eating a bitter medicine and swallow them without thinking too much about their taste. And you know what! Today I love tomatoes and spinach.”

I found the story as unpalatable as the veggies themselves. However, the strict disciplinarian my Dad was, he kind of lived by the rule – my way or highway! So, what choice did a six-year-old me have but to follow orders? I tried hard to imagine I was gobbling down a bowlful of halwa while chewing a repulsive hodgepodge of palak paneer.

Life Comes A Full Circle

But turns out my father (like most parents) knew a thing or two about psychology and growing up. I in fact love paneer and rajma now and propagate the (non-existential) benefits of eating baingan (eggplant) like it is the one true love of my life! And what more, I relate the same story to my children where the protagonist tomato has been replaced with paneer (which ironically is my children’s favorite)!

If I have to be honest, I have a much easier job at hand. I was an abysmal eater compared to my kids who more or less eat everything that is served to them. But I do have days when I have to bribe them with dessert or just cajole them to get food polished off their plates. If I have to be very honest again, this papaya stir fry fell in the latter category. But to my defense, isn’t it an important life lesson? Not everything served on the plate called life will make you happy and when it doesn’t, you just need to suck it up and get on with it in hope of better and happier things!

Raw Papaya Stir Fry Loaded with Vitamin C

Well, raw papaya is loaded with nutrition and it was called “the fruit of the angels” by Christopher Columbus for a reason. Now and then I do not mind being the Mean Mom to get my kids to eat them. As for the adults, this recipe might convert the greatest Papaya haters! It is really quick and easy to put together and tickles your taste buds like no other ‘coz it is sweet, spicy, and sour all at the same time. Great with hot phulkas and some moong daal. Perfect weeknight dinner as it is so light on the tummy!

Yum

Raw Papaya Stir Fry

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 100

Serving Size: 3-4 people

Ingredients

Raw Papaya, cubed-2 cups
Onion, chopped fine- 3/4 cup
Garlic, chopped fine- 1.5 tsp
Ginger, coarsely grated- 1 tsp
Black Mustard seeds-1 tsp
Saunf or Fennel seeds-1 tsp
Coriander powder-1.5 tsp
Amchoor or dry mango powder- 1.5 tsp
Hing or asafoetida- 1/4 tsp
Turmeric powder- 1/2 tsp
Red Chilli powder- 1 tsp or as per taste
Powdered jaggery- 1 tbsp
Sprouted Moong- 2 tbsp
Lime juice-1 tbsp
Rock salt or regular salt-1/2 tsp
Peanut Chutney Powder or crushed roasted peanuts- 1 tbsp or as per taste
Salt- As per taste
Green chilies, chopped fine- 2 or as per taste
Vegetable Oil- 2 tbsp

Instructions

Par-boil the cubed raw papaya and keep aside
Wash the moong sprouts well and in a bowl mix lime juice and rock salt with the sprouts and keep aside
In a wok heat some oil, reduce the heat to medium-low and to it add turmeric powder, mustard and fennel seeds and sauté until they start to crackle
Then add chopped onion and cook for a minute followed by garlic and ginger and cook for another minute or so till the onions are translucent
Next add coriander powder, red chilli powder and sauté for another minute
To above add the par boiled papaya and give it a nice mix , then add powdered jaggery, amchoor, green chilies and salt; keeping the flame low, cover and cook for a minute or two
The papaya should have cooked through and absorbed the masalas by now; turn off the heat and add the moong sprouts prepared earlier along with the peanut chutney powder or crushed peanuts
Serve right away with hot fulkas and daal

https://onewholesomemeal.com/raw-papaya-stir-fry-rich-in-vitamin-c/

Tags One-Pot Meals, Quick-Fix Meals, Vegan Recipes, Vegetarian Recipes

Lunch | 1pm Meal

Aloo Tikki Chaat

I am ashamed it has taken me over two years to bring this aloo tikki chaat recipe to you considering it was such an integral part of all major festivals especially Holi and Diwali while growing up.

My mother made this delicious chaat when I was a kid. From the sidelines, I eagerly watched the different textures and colours come together to create this fantastic taste bomb. Eventually, she sensed my excitement and let me have a go. I still remember the Diwali when for the first time I was tasked with assembling chaat. Suddenly I felt so important and grown-up. In my tween head, it was no mean feat to bring together almost ten ingredients, eyeballing their amounts and presenting them enticingly on a platter for my parents’ friends. It was not a task I took lightly. In fact, I took immense joy and pride. Over time I would also ask the guests for their preference. “Zyaada ya Kum Teekha?” (would you like it hot or mild). Something my neighbourhood Chaatwala always asked.

The Three Parts To Your Aloo Tikki Chaat

If there is one dish that I can make in my sleep, I think it is this Aloo Tikki Chaat. With time as I have had my own family and started making my own family rituals and traditions, tikki chaat has become an integral part of my celebrations too. I continue to take pride in the way I make it. Speak of blowing your own trumpet 😀

Broadly speaking, this recipe has three major components to it:

The aloo (potato) tikki – This is the bland and (preferably) deep-fried component. A common mistake made while making chaat at home is loading the tikki with too many spices. Remember that chaat is a dish widely (and wildly) popular because of the many unique textures and flavours coming together to offer a surprise in every bite. This my friend is no hyperbole. The anticipation when you spoon out a helping of chaat and the surprise that follows, not knowing which of those many flavours would land in your mouth tingling what part of your tongue is what makes chaat such a popular and special Indian Street Food. Hence it is extremely important that each component has its uniqueness so it complements the rest in the best possible manner! And the tikki’s job is to to offer blandness (so it absorbs the remaining flavours well) and oily crispiness. Did that make you drool a wee bit already?
The matar (peas) sabzi – While the tikki is bland, the matar sabzi is mildly spiced and textured forming the next layer. Check my white matar sabzi recipe which you can make for this dish as well. Some people also like to use the green matar instead of white. The recipe for both would remain the same.
The Stars – Well! At least that is what I like to call them. Once the base has been created by the tikki, the flavours come from these stars. Namely onions, fresh coriander, chaat masala, rock salt, roasted cumin, yogurt, red chili powder, imli (tamarind) chutney, mint-coriander chutney, sev, and green chilies. Add them as per your taste.

Together aloo tikki chaat is an orchestra of strikingly different components with polar opposite tastes which come when come together create the most delightful symphony of flavours leaving you wanting for more!

Yum

Aaloo Tikki Chaat

Prep Time: 45 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 30 minutes

Yield: 100

Serving Size: 4

Ingredients

For Aaloo Tikki

Boiled and finely grated potatoes - 3 cups
Red chilli powder- 1/2 tsp
Freshly roasted and finely pounded coriander seeds to make coriander powder-2 tsp
Finley chopped coriander- 1.5 tbsp
Freshly grated ginger- 1tsp
Corn flour- 2 tsp or a little more to make sure the tikki binds well
Salt- 1 tsp or as per taste
Oil for deep frying or shallow frying as desired

For White Matar Sabzi

See here

For Green Chutney

Coriander leaves- 2 cups
Mint leaves- 3/4 cup
Garlic- 6 cloves
Ginger- 4 inch
Green chili- 3 or as per taste
Lemon juice- 2 tbsp
Cumin powder- 3/4 tsp
Hing (asafoetida)- 2 small pinch
Sugar- 3/4 tsp
Salt-1 tsp or as per taste
Water- 1/2 cup and a little extra to make the right consistency of chutney

For Tikki Chaat

Yogurt (or curd)- Beaten and thinned out to a pouring consistency- As desired
Sweet Tamarind Chutney (store bought or see here for recipe- As desired
Green Chutney- As desired
Hot and Sweet Tomato Ketchup- As desired
Roasted Red chilli powder- As desired
Freshly chopped coriander- As desired
Finely chopped onion- As desired
Finely chopped green chilli- As desired
Sev- As desired
Chaat Masala- As desired
Kala Namak (Rock Salt)- As desired

Instructions

For Aaloo Tikki

In a deep wide bowl mix all the ingredients for the tikki, taste for salt and form into medium sized discs and shallow or deep fry
Set aside on a paper towel to drain excess oil; the tikkis should be fried right before serving

For Green Chutney

Blend all ingredients in a high speed blender, add water if chutney is too thick, taste for salt and set aside; this can be made ahead and even frozen. It keeps fresh in the refrigerator for a week

For White Matar Sabzi

See here
Warm the sabzi right before serving

Assembling the Aaloo Tikki Chaat

In a medium sized bowl, place one (or two tikkis), followed by the matar sabzi and then the remaining ingredients- yogurt, green chutney, sweet imli chutney, tomato ketchup, roasted red chilli powder, chaat masala, onion, green chillies, coriander, black salt and sev; the quantities for each would be as per taste desired
Serve right away

https://onewholesomemeal.com/aloo-tikki-chaat/

Tags Indian Food Recipes, One-Pot Meals, Vegan Recipes, Vegetarian Recipes

Dinner | 8pm Meal Lunch | 1pm Meal

Rajasthani Gatte Ki Sabzi With Paneer

Post author By onewholesomemeal
Post date December 19, 2019
1 Comment on Rajasthani Gatte Ki Sabzi With Paneer

Come winters and the body starts to crave comfort food like never before. And it is okay to pay heed once in a way without overdoing it. This Rajasthani gatte ki sabzi is your saviour!

Gatte ki sabzi, originally from Rajasthan has now found popularity across India and there are quite a few versions made. Two of the more popular kinds are:

Cooked in a light yogurt-based sauce or
A slightly spicier version in a rich onion-tomato gravy

In both versions, the gatte (chickpea flour dumplings) are steamed and not fried. I love both versions personally and relish them with some hot ghee rice or ghee phulkas.

Inspiration From A New Cookbook

Now, let’s get to the actual recipe for gatte ki sabzi with paneer. I know, I had you at paneer, isn’t it? So, I have recently invested in some Indian cookbooks by renowned authors like Madhur Jaffrey and Pushpesh Pant amongst others. The other day I sat turning pages of one of those cookbooks – The Indian Vegetarian Cookbook by Pushpesh Pant. While ogling at the breathtaking food photography, I came across the Stuffed Dumpling Curry (Bharwan Gatte). And just like you, I was curious.

I am well-traveled and have tried a lot of different kinds of dishes across India but never this one. Needless to say, I had to try it out and if you can take my word for it these are nothing like the usual gatte ki sabzi. For one, they are fried and not steamed. In addition, the mildly flavoured paneer stuffing takes it to the next level. And as the book aptly states –

If these Rajasthani dumplings are well made, they are lighter than air. Elsewhere plain dumplings are made with a spicy batter.

The recipe is straightforward and I have stuck to the original version, with minor tweaks. Preparing the chickpea dough, preparing the stuffing, stuffing the dough, frying, and dunking it into the yogurt sauce. It all takes approximately 30-40 minutes to put together. With some rice or chapatis, this is a complete meal perfect for lunch. Add a side of salad and one doesn’t really need anything else.

Handy Tips For The Perfect Rajasthani Gatte Ki Sabzi

The most important step is getting the chickpea dough right. The recipe suggests using 4.5 tbsp yogurt, 6 tbsp water, and 4 tbsp ghee My suggestion is to add them gradually while kneading the dough to avoid getting it too soft. Sifting the chickpea flour is also very important to avoid any lumps. Once you have the right consistency dough, the rest of the recipe is a cakewalk. Another pro-tip. Grease your palms while shaping the dumplings as the chickpea mixture tends to get quite sticky.

Refer to the below short video to the recipe- it will come in handy 🙂

Yum

Auto Draft

Ingredients

FOR THE DUMPLINGS
Besan(chickpea flour)- 2 cups
Baking soda- 1 tsp
Chopped fresh root ginger- 3 tsps
Finely chopped coriander leaves- 1tbsp
Plain Yogurt- 4.5 tbsp
Ghee- 4 tbsp
FOR THE STUFFING
Paneer(cottage cheese)- 1/2 cup
Fresh green chilies, finely chopped and de-seeded -2
Chopped fresh root ginger- 1 tbsp
FOR THE SAUCE
Plain Yogurt, whisked-2 cups
Ground Coriander-5 tsp
Kashmiri Red Chilli- 2 tsps
Ghee- 1/2 cup
Cumin seeds (jeera) - 1tsp
Fenugreek seeds (methi) - 1tsp
A generous pinch of asafoetida
Cardamom (elaichi) powder- 2 tsp
Ground Cinnamon (daalchini)- 1/4 tsp
Ground Turmeric (haldi)- 1 tsp
Ground Mace (javitri)- 1.25 tsp
A generous pinch of dried methi (fenugreek) leaves
Chopped coriander- 1 tbsp

Instructions

Sift the besan, baking soda and salt in a deep bowl
Add ginger, chopped coriander, ghee and yogurt and 6 tbsp water and knead to make a firm, but pliable dough. Divide into small balls, approximately 20-24
In a separate bowl, mix all the stuffing ingredients and divide into equal portions
Flatten the chickpea flour balls in the centre of your palm with your thumb , creating a small depression where the stuffing would go
Grease your palms,place a small portion of the stuffing into the middle of each, pull together the edges and seal, form into balls again; then form into croquette shaped dumplings by rolling between your greased palms
Heat oil in a thick bottomed pan for deep or shallow frying as desired, remove with a slotted spoon and drain on a kitchen towel to absorb excess oil
For the sauce, put the yogurt into a bowl, add the ground coriander,chilli powder, salt and mix well
Heat ghee in a thick bottomed wok, reduce to medium flame and add cumin seeds followed by fenugreek and stir till the seeds start to sputter; be careful not to burn the fenugreek as it will then impart a bitter taste to the curry
Add asafoetida and stir for 30 secs or so, remove from heat and add the yogurt mixture
Turn on the heat and cook on a medium flame for 7-8 minutes till the fat separates
Add about 2.5 cups water, turmeric powder and salt as per taste and bring to boil
Reduce the flame to low and add the fried dumplings; cover and simmer for about 10 minutes ,
Stir occasionally, until the gravy is a thin sauce consistency
Finally, add the green cardamom, cinnamon, mace and dried fenugreek leaves powders, mix and adjust the seasoning
Garnish with chopped coriander and serve hot with ghee rice or fulkas

https://onewholesomemeal.com/rajasthani-gatte-ki-sabzi-with-paneer/

Tags Indian Food Recipes, One-Pot Meals, Vegetarian Recipes

Lunch | 1pm Meal

Poetry, Mushroom Crepes and A Weekly Meal Plan

Post author By onewholesomemeal
Post date October 7, 2019
No Comments on Poetry, Mushroom Crepes and A Weekly Meal Plan

.Choosing the Slow Life

I have chosen the Slow Life

Letting go of the unnecessary and needless strife

Living in the moment and being present

Not rushing through life and later repent

Appreciating the little joys and being grateful

For a roof over our head and plates full

Stopping to smell flowers and soaking it all in

To be not effected my judgments and growing a thick skin

Their life isn’t better than mine nor they have more

The joy is in not comparing for, only then happiness pours

Multitasking sounds great, running a million miles an hour

But life isn’t a race, slowing down is power

Doing less and doing it well

And it is okay if sometimes I fail

The endless to-dos can wait

I am not getting anywhere at this break-neck rate

Disconnect, munch slowly, do nothing, and just breathe

These reminders we all once in a while need

My body is a temple, I need to appreciate

I will value this gift and never forget

I have chosen The Slow Life

The Slow Life has chosen Me

That is the way to be.

These are a few things that I remind myself of time and again. With every passing year, grey hair, and the wisdom that comes with it, I realise how precious this gift of life is. This gift that we take for granted, waste it away doing things which have nothing to do with our joys and happiness, spending precious energy carrying futile grudges, hoarding things which we would probably never use, forever struggling to either do it all or fear of missing out. In the long run, how much of it would actually matter?

Another year that just whizzed past yet again has not been an easy one-emotionally, physically, mentally. But you know what they say? What doesn’t break you only makes you stronger. Not only does it make you stronger but it also gives you time and perspective to think things through. Think things through and figure about what matters and what not; you learn to prioritise and you learn to let go; let go of feelings, things, and people that do not serve a purpose. Easier said than done I agree. But journaling one’s priorities and constantly reminding yourself to be kind to you does help.

Getting out of my comfort zone was one of my priorities this year. It involved teaching myself how to shoot in artificial light, go out and meet more people in person (and not just social media), especially the ones who I look up to and get inspired by, and last but not the least, trying out more non-Indian recipes. And that is how these savoury crepes happened.

Crepes, Béchamel Sauce, and mushrooms, they are all family favourites. So, these mushroom crepes were no brainer. Making the crepes themselves was definitely an exercise in patience, but watching the watery batter turn into silky, soft, melt in your mouth goodness was actually quite gratifying. And when the mushroom crepes emerged piping hot out of the oven bathed in gooey béchamel, mushrooms folded within, it was all well worth the wait.

3 Steps to Make Mushroom Crepes

Cooking the mushrooms in butter and seasoning them salt, pepper, and parsley and if no kids involved then some brandy would work wonders too.
Making the Béchamel Sauce: Melt butter over medium heat.Remove pan from heat and whisk in flour to make a smooth paste.Gradually stirring in milk with continuous stirring making sure no lumps remain between two additions.
Return the pan to heat and cook over medium-high heat, stirring constantly until it starts to boil.

Season with salt, lower the heat, cover, and simmer gently over low heat, stirring occasionally, for at least 20 minutes.

The sauce should be thick enough to coat a spoon.

Remove from heat, taste for salt, and season with pepper and nutmeg.

If too thick add a little more milk, if too runny boil for a bit longer.

For making it lighter, add half milk and half water; for making it richer replace half milk with double cream.
Making the Crepes: Add sifted flour and lightly beaten eggs in a deep bowl.Stir in 3-4 tbsps of milk stirring gradually.Melt butter and bring to room temperature.
Add salt and cooled melted butter to the batter mixing well with a wire whisk and then let it stand for at least an hour.

Brush the base of a crepe pan or any good quality nonstick pan with oil or butter and heat.

Bring the heat to medium and pour in 2 tbsp of batter.

Working swiftly, tilt and gently swirl the pan so the batter evenly spreads on the pan.

Cook for 2-3 minutes until light golden brown, then flip and repeat for the other side.

Repeat the same process for the rest of the batter.
Bringing it all together which is nothing but baking the mushroom crepes covered with béchamel in an oven for 10-15 minutes till cheese starts to melt and crepes start to turn slightly golden along the edges

Yum

Mushroom Crepes (Savory Crepes)

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Yield: 100

Serving Size: Makes 6-8 medium sized crepes

Ingredients

For Crepe :
Self raising flour : 100 gm
Eggs :2
Milk : 250 ml
Butter : 25 gm
Salt: As per taste
Oil or butter to brush the pan
For Bechamel Sauce :
Butter: 50gm
Self raising flour : 25gm
Milk: 500ml
Pinch of nutmeg
Salt and pepper

Instructions

For Crepe :
Add sifted flour and lightly beaten eggs in a deep bowl
Stir in a 3-4 tbsps of milk stirring gradually
Melt butter and bring to room temperature
Add salt and cooled melted butter to the batter mixing well with a wire whisk and then let it stand for at leat an hour
Brush the base of a crepe pan or any good quality non stick pan with oil or butter and heat
Bring the heat to medium and pour in 2 tbsp of batter
Working swiftly , tilt and gently swirl the pan so the batter evenly spreads on the pan
Cook for 2-3 minutes until light golden brown, then flip and repeat for the other side
Repeat the same process for the rest of the batter
For Bechamel Sauce :
Melt butter over medium heat
Remove pan from heat and whisk in flour to make smooth paste
Gradually stirring in milk with continuous stirring making sure no lumps remain between two additions
Return the pan to hear and cook over medium-high heat, stirring constantly until it starts to boil
Season with salt, lower the heat, cover and simmer gently over a low heat, stirring occasionally , for at least 20 minutes
The sauce should be thick enough to coat a spoon
Remove from heat, taste for salt and season with pepper and nutmeg
If too thick add a little more milk, if too runny boil for a bit longer
For making it lighter , add half milk and half water; for making it richer replace half milk with double cream
For Mushroom Crepe :
Preheat oven to 200 degrees
Grease a wide but shallow oven proof dish with butter and keep aside
Melt some butter and to it add thinly sliced mushrooms and cook over low heat stirring occasionally, for 5 minutes
Add parsley , season with salt and pepper and at this stage you can sprinkle some brandy and cook for 3-4 minutes till liquid evaporates
Spread a tbsp of béchamel sauce on each crepe , top with 1 tbsp of mushrooms and roll up
Arrange the wrapped up crepes next to each other in the baking dish, pour the remaining béchamel sauce over them
Sprinkle with some Parmesan and bake for 10-15 minutes till the cheese starts to melt and crepes start to turn slightly golden along the edges

https://onewholesomemeal.com/poetry-mushroom-crepes-and-a-weekly-meal-plan/

Tags Lunch Box Ideas, One-Pot Meals

Tips and Tricks

Weekly Meal Plan | The Why, When and How

Post author By onewholesomemeal
Post date September 26, 2019
No Comments on Weekly Meal Plan | The Why, When and How

Have you wondered about having your own personalized meal plan? Well, here is your quick guide to a weekly meal plan. I tell you all about the why, when and how.

There are just 24 hours in a day. But the to-do list of most families these days has more than 24 items, doesn’t it? One needs to work, exercise, eat healthy, socialise, find time for hobbies, travel, be there for friends and family, care for the environment, visit the shrink/s once in a while and these are just the basics for a family with two adults. Add to the mix young kids and the list increases tenfold. Planning one’s day becomes an indispensable tool if anything needs to get done.

Being a child of routine, planning my day came easily to me. However, I really struggled with planning meals. I would make a meal plan and fail miserably when it came to adhering to it. Mainly because it did not satisfy our greedy palate. And the result? I wouldn’t meal plan. As a result, I ended up cooking the same old regulars due to no planning.

Why I Meal Plan.

“I” being the operative word here. Some reasons why I do it might be different from yours. But we all would have to agree it makes life easier, especially the weekdays. I live in one of the most efficient cities in the world, work from home most days and I have a fairly flexible schedule with full-time help. I also love cooking and trying new flavours and cuisines. And so does my family.

So, my reasons to plan a weekly menu are:

It helps me delegate the mundane and routine tasks to the help and frees up my time to focus on the more important stuff.
Grocery shopping becomes easier and efficient.
Ensures I rummage through the pantry stock and see what’s expiring and what needs to be finished first.
Keeps me in control of what we are eating as a family even on the days I am not the one cooking. I try my best whilst planning that all food groups are represented in each meal and if not each meal, then at least each day and that we eat seasonally as much as possible.
Caters to everyone’s different tastes and even picky eaters will have something they like in every meal. Side note. Do not expect overnight results though. It takes time to build good eating habits and with time and patience magic does happen.
Different flavours and cuisines are represented and we eat and try much more than just delicious Indian food

A complete Indian Vegetarian Thaali with a Non-Veg Option (chicken)

When I Meal Plan

Sunday evenings, after the kids are in bed, is my time to sit with my planner and a hot cuppa. I set aside a minimum of 90 minutes to put it down on paper. A rushed and quickly put together meal plan is a futile meal plan which ends up in the trash bin as quickly. So, please do not rush it. Pick the time and day that works for you to devote your hundred percent to this activity.

How I Meal Plan

Some old, some new, and borrowed few is my mantra.

We have some family favourites that feature regularly on the menu whilst I try a few new recipes each week. It is a hobby that today is also my work. Some recipes I find online, some I ask friends for their tried and tested recipes to include in the weekly meal plan.

Tips For Your First Weekly Meal Plan

Pick your grocery shopping day and plan the menu around it. For me, it is usually Monday. This means Monday meals are fairly simple and with easily available ingredients in the pantry.
List down all your family favourites for all three meals, on paper, not just in your head. Remember when you write things down, your brain takes it more seriously and makes it happen. Sounds like too much gyaan? It isn’t! It is tried and tested and it works.
Pull out your favourite cookbooks or food blogs or recipes that you have been “meaning to try”. Pick up to three recipes and write them down.
If eating seasonal is your goal, then make sure if not all, most recipes listed have ingredients that fit the bill.
Keep your social calendar handy especially if it involves eating out during the week.
If you have young kids and lunchbox needs to be sent, make sure to take that into account. For example, we as a family are trying to cut down on bread and eat more whole grains. Therefore I pack more Indian breakfast in the lunch box. This also means prepping well the night before depending on how much time and help you have in the morning.
Take into account diet restrictions, if any, and look for making one meal which even the family members with no diet restrictions can enjoy. Say for example, because my husband has a sedentary job and hence needs lesser carbs in the night, I will plan dinners around that.
List down the especially busy days – mornings or evenings and highlight them so you put something simple to put together on those days or use leftovers.
Celebrate leftovers! In humid Hong Kong food sitting in the fridge for more than a few days isn’t really the best to eat. So, we either control how much we cook or finish leftovers the very next day (or two). It is one of the things I do before I go to bed – check what is left over so we can find ways to use it the next day. So, make sure you leave room in meal plans for those “hiding in a little box” yummies
Communicate! I cannot stress this enough. Having your family on board would make it so much easier for your meal plans to be successful. Ask them what they would like in their lunchbox as their Friday treat or if the husband has been craving something specific. And remind them that you are trying to make them all happy. One day at a time! This means someone who doesn’t like to eat chicken, on a particular day will have to eat just rice and daal and maybe a small nibble of the chicken dish because his brother loves chicken and because he gets to eat his favourite fish the next day. This also motivates kids to try different things rather than saying an outright no without trying.
Remind yourself- I am only human! It is okay if your meal plan doesn’t look straight out of BBC Goodfood Magazine or any of those “50 best meal plans for You” websites. A plan which you can stick to and food that makes you and your family happy and satiated is the best one FOR YOU!
Flexibility is the key. Allow yourself to be not married to the meal plans especially when you are starting off. It is okay to not adhere to a few meals due to a last-minute social engagement or because you didn’t feel like it. The idea is to make your life easy and not end up feeling stifled. This brings me to the last one
Leave room for take-out or eating out if that is something that you enjoy as a family. For example, weekends for us are mostly doing things with friends and eating out, so some meals are not planned at home accordingly.

And You’re Ready To Meal Plan

That’s it! With all this infonnution (yes, I invented that one ! It is a portmanteau of the words, information, and ammunition) up your sleeves, you are all set to create your very own personalised Weekly Meal Plan! It really is that simple! Remember to have fun with it!

Some of my go-to blogs while making my weekly menu:

Culinary Nirvana Life

The Culinary Peace

Bon Appetit

And last but definitely not the least here is what our’s looks like this week:

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BREAKFAST	Boiled Eggs + Toast	Cheese Dosa	Sabudana Khichdi	Idli	Tomato Uttapam	Poha with scrambled eggs	Frittatas
SMOOTHIE	Celery, Cucumber, Baby Spinach, Blueberries , Flax Seeds	Celery, Cucumber, Baby Spinach, Apple, Flax Seeds	Celery, Cucumber, Baby Spinach, Banana , Flax Seeds	Celery, Cucumber, Baby Spinach, Dates , Flax Seeds	Celery, Cucumber, Baby Spinach, Strawberries , Flax Seeds	Celery, Cucumber, Baby Spinach, Oranges , Flax Seeds	Celery, Cucumber, Baby Spinach, Cherries , Flax Seeds
KID LUNCHBOX	Spinach-Toor-Masoor Daal +Rice	Eggs & Veggie Fried Rice	Pasta in Spinach Sauce	Diced Chicken Meatballs Fried Rice cooked in coconut cream	Avocado Parathas + Red Bell Pepper Hummus	NA	NA
KID SNACK BOX	Dried Mango + Nuts	Cherry Tomatoes	Dried Jackfruit + Nuts	Celery Sticks + Hummus	Treat Friday- Oreos + Nuts	NA	NA
ADULT LUNCHBOX	Rice + White Matar Sabzi+ Salad	Baked Chicken +Stir fried string beans	Rice+ Rajma +Salad	Roti+Hummus + Stir fried Tofu +Salad Greens (DIY wrap)	Pan fried Sesame Salmon + Choi Sum stir fried	NA	NA
LUNCH	Rice + White Mater Sabzi+ Salad	Eggs & Veggie Fried Rice	Rice+ Rajma +Salad	Pan fried Sesame Salmon + Mint-Lime-Cucumber Salad +Sticky Rice	Avocado Parathas + Red Bell Pepper Hummus	Chicken Kebab Wraps	Leftovers or Eat out
SNACKS	Banana Muffin	Banana-Dates Smoothie	Cherry Tomatoes	Banana Muffin	Cherry Tomatoes	Crackers	Banana-Dates Smoothie
DINNER	Rice + Split Green Moong Daal + Bhindi	Pasta in Spinach Sauce + 3 Bean Salad	Chicken Meatballs + Rice + Yellow Moong Daal	Thai Style(in red sauce) Baked Fish + Bok Choi stir fried + Yellow Moong Daal+ Sticky Rice	Kadhai Paneer+ Bhindi Fry+ Mixed Daal+Rice	Leftovers	Aloo Parathas or Leftovers or Eat Out

Tags Lunch Box Ideas, One-Pot Meals, Quick-Fix Meals, Tips and Tricks