Category: Healthy Kids Food

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Barnyard Millet and Foxnuts Savoury Pancakes- Protein Rich Gluten Free

I try to have atleast 2 gluten free meals in a day. I don’t have any gluten allergy but I think it keeps my system in check. There are exceptional days when all my meals have gluten but mostly I prefer breakfast and dinner to be gluten free. 

Millet, an ancient grain has gained quite a well deserved popularity in recent times. Traditional millets have found their way back into households quickly winning hearts. It’s naturally gluten free and offers tremendous health benefits. There are countless reasons why you should have 1 meal in a day that contains millets. 

There are several types of millets you can choose from like foxtail millets, sorghum millet, pearl millet or finger millet. But today we will use Barnyard Millet. In addition to millets, these pancakes also include foxtnuts (makhana), flattened rice (poha) and buttermilk which is a great source of protein.

Benefits of Barnyard Millets 

  • Barnyard millet or Sanwa rice as it is popularly known has high levels of protein, calcium, iron, minerals, and vitamin B complex.
  • It is also low in carbohydrates making it a boon for those with type II diabetes and cardiovascular diseases.
  • It contains high amounts of iron- richest amongst all millets and cereal grains.
  • It is low in calories and a good source of highly digestible protein

Benefits of Foxnuts/Makhanas 

Makhanas were previously so under-appreciated. They have become more popular in recent years as people have become more health conscious. 

  • Foxnuts are a fabulous source of protein, magnesium and potassium. Just 100 grams of foxnuts can give your 9 grams of quality, easy to digest natural protein.
  • They have high calcium content.
  • Studies have shown that foxnuts aid in management of blood sugar levels.
  • Fox nuts are high in astringent properties and can help prevent kidney problems.

I tried these pancakes for the first time today and surprisingly they came out so nice and flavourful. Even my 10 year old son loved it and ate 4 of these for breakfast. They are crisp on the outside and soft on the inside. I paired it with my Tangy Spicy Peanut Chutney for more flavour and to add more protein in my diet.

For more savoury pancake recipes you can check out my Semolina Pancake recipe or this Iron Rich Pancake recipe.

Main Ingredients list: (check the full list below)

  1. Barnyard millet: It tastes like broken rice and is also a fabulous substitute for rice. They are also ideal for summers as this millet has cooling properties. In case you can’t find barnyard millet flour, you can substitute it with other millets like pearl millet or sorghum flour.
  2. Flattened Rice/Poha: It is a delightful and nutritious breakfast option with numerous health benefits. It is also an exceptional vegetarian source of Iron. If you can’t find poha, you can use rice flour. 
  3. Foxtail Nuts/Makhana: Makhanas add a great nuttiness and chewy texture to these pancakes. 
  4. Buttermilk: It is a great source of protein. In addition to that, it easy to digest and also adds a natural tangy flavour which tastes delicious. I used homemade buttermilk which was freshly made while making cultured ghee at home. You can check out the recipe here- Homemade Ayurvedic Cultured Ghee. If you can’t find buttermilk, use yogurt or homemade curd.

Recipe: makes 12 pancakes

Ingredients

  1. Barnyard Millet flour: 1 cup
  2. Flattened Rice/ Poha: 1/2 cup
  3. Foxnuts/Makhana: 3/4th cup
  4. Buttermilk: 2 cups
  5. Water: 1/2 cup or as required 
  6. Ginger: 1” long
  7. Green Chilli: 1
  8. Salt to taste
  9. Baking soda: 1/2 tsp
  10. Chopped Vegetables- Onion, Capsicum, Tomato: 2 cups
  11. Chat masala: a pinch (optional)
  12. Curry Leaves: Handful
  13. Oil/Ghee for cooking

Instructions 

  • In a large bowl, add foxnuts, barnyard millet flour and poha. Now add buttermilk and mix well. 
  • Cover and let it rest for 20 minutes. The foxnuts and poha will soften and absorb the buttermilk. At this point it will have a thick consistency. 
  • Now add everything to the blender. Add salt, ginger and green chilli. Then add water and blend to a smooth consistency batter. Add more water if required but add little at a time. Do not make a runny thin batter.
  • Empty the batter in a bowl and add baking soda. Mix gently.
  • Add chopped vegetables and curry leaves in about bowl. Sprinkle some salt and chat masala if you like and mix well. Keep aside.
  • Heat a non-stick pan or cast iron pan. Bring it to medium heat. Spread one ladle full of pancake batter on the pan. Add oil/ghee around the edges.
  • Now add some vegetables on top and press the vegetables gently. Cook on medium flame for 3 minutes or till the edges brown. Carefully flip and cook the other side for another 2-3 minutes or till it becomes nice and golden brown.
  • Cook the remaining pancakes in the similar way. Serve hot with chutney of your choice.

Notes:

  1. Always remember not to add Eno as a leavening agent. It’s an antacid and it’s bad for health. Baking soda will do the similar job and is not harmful when taken in moderation.
  2. Cook these pancakes on medium heat patiently. Do not increase the flame or the pancakes will not cook evenly and might remain raw from the middle. 
  3. You can store the remaining batter in the refrigerator and consume within 2 days.
  4. You can use vegetables of your choice like grated carrots, baby spinach, beetroot etc.
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Is Homemade Butter really Worth the Effort?

We all know what butter is. It is a dairy product that is made from the fat and protein components of churned cream. In this world of modern dietary greed that teaches deprivation is the way to health and beauty, butter is the most feared food- often frowned upon. Butter remains amongst the most misunderstood food.

Butter is called Makkhan in Hindi, that has always been a quintessential part of the Indian culinary culture. As a Punjabi household, our childhood had been surrounded by makkhan (white butter) and ghee, whether on paranthas, rotis or in vegetables. We always had homemade butter in the fridge. It was prepared in a ‘matki’ or a large vessel/ pot in the olden days. The cream was collected over a few days and transferred to a matki specially meant for this purpose. It was then churned with a ‘madhani’ following a long process that consumed a lot of muscle power. But nowadays, matki is replaced by a regular kitchen bowl and madhani is replaced by a food processor or a hand blender or an electric beater. Although the process remains the same, much energy and time is saved using modern equipment. The end product collected after the churning is called white butter.

In Hindu tradition, white butter or makkhan is offered to Lord Krishna during Janmashtami. As a food for gods, I wonder how such ancient wisdom and food traditions are lost in this new fast pace world where everyone is chasing newly found super-foods and conveniently forgetting their roots- the very foundation of our health.

According to celebrity nutritionist Rujuta Diwekar, “The churning of butter itself makes the makkhan special in terms of molecular gastronomy, not just in terms of its unique, ‘melt in an instant’ texture, but it also nutritionally equips it with many special properties.For starters, it retains the potency of the fat-soluble vitamins A, D, K and E, therefore making it a powerful anti-oxidant. Then there is the Wulzen factor, a hormone-like substance only found in freshly churned butter that has the capacity to prevent joint stiffness and ensures that your bones store more calcium.”

Difference between White Butter and Yellow Butter

White butter is one of the original forms of butter, which was made in almost every Indian household earlier while yellow butter is commercially produced in a factory. White butter typically contains fewer milk solids which makes it a healthier option for individuals who have lactose intolerance or sensitivity. As white butter contains less lactose, it is may be easier to digest.

  1. Yellow Butter is processed and contains high amounts of saturated and trans-fat which makes it high in calories as well. White Butter, also known as Makkhan, is a natural, un-processed version of butter and contains healthy fats. Thanks to the presence of lecithin in white butter which aids in dismantling unhealthy fats and kick-starts a more agile metabolism.
  2. The molecular makeup of white butter allows it to effectively assimilate fats. This property extends a soothing touch to joints, offering respite to individuals grappling with joint discomfort. It’s a natural elixir for bolstering joint health and mobility.
  3. White butter houses arachidonic acid, a fatty acid pivotal in brain development. In addition, it also contains omega 3 and omega 6. It is exceptionally good for children as it supports their overall brain growth.
  4. Want that glowing skin? Include Makkhan in your diet. It is an amazing source of Vitamin E, that safeguards skin health, potentially leading to a reduction in skin-related issues.
  5. Yellow butter is yellow because of the high fat content, and it’s processed, therefore it’s heavy in calories. Salt and preservatives are added to make it last longer and have a prolonged shelf life. Yellow butter also contains colouring agents.

How to make White Butter at home?

  1. Take some of top creamy layer of milk or malai in a bowl.
  2. Churn it with a whisker or sturdy spoon for a minute or two. 
  3. Now add ice cubes and a little bit of cold water and churn again till butter has separated from water and comes together. 
  4. Separate the butter from the liquid. Gently squeeze the makkhan between your hands. 
  5. Rinse butter with fresh water to get rid of any milk residue. 
  6. Let the butter set in refrigerator for 10-15 minutes and it is ready to be used.

Notes: 

  1. I normally make small quantity of butter so I prefer manual churning. However, if you plan to make a big batch you can totally use food processor or an electric beater. Just add some cold water to the blender and blend it on pulse mode.
  2. It is important to wash away all the milk remains from the butter. If a substantial amount of buttermilk remains, it will sour within a week, otherwise homemade butter can keep for upto 2 weeks in the fridge.
  3. You can also make Cultured Probiotic Butter at home which has added benefits of probiotics and is much easier to digest. You can check out the full procedure here- Ayurvedic Cultured Ghee. 

Takeway

In a nutshell, white butter is way better than yellow commercial butter. Is it worth the effort? Absolutely Yeah!! I always feed my child white butter and he barely eats yellow butter. It’s just so easy to whip in small batches. Literally takes you 5 minutes. Although, always remember to have it in moderation. Too much of everything is bad. Any excess of oil or fats will lead to heart or cholesterol problems. And never be scared or feel guilty about food. Do not indulge in fearful eating. Enjoy your luscious aloo ka paratha with a dollop of freshly made white butter, but moderately. Eat smart and exercise and aim at a healthy lifestyle. 

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Healthy Wholewheat Carrot Chia Seed Pancakes- Vegetarian High Protein Recipe

These fluffy Carrot Pancakes are high protein vegetarian pancakes and are a brilliant way of incorporating vegetable or fruit in your or your child’s diet. These pancakes remind me of carrot cake, without the frosting of course. They are packed with all the healthy ingredients with inclusion of yogurt to give it more nutrition and a fluffy texture. 

They are so easy to whip up with wholesome, easy to find ingredients and you are just going to love the flavor and texture! Carrots are a great addition to pancakes because of their subtle flavor. Your child will definitely notice bits of carrots but will not mind it. You can also check out my healthy carrot cake recipe here- Wholewheat Carrot Orange Tea Cake

Ingredients you will need

  • Wholewheat flour: Wholewheat flour gives a nice nutty flavor to these pancakes. However if you want to make these pancakes gluten free, you can use buckwheat flour. It is a little more nutrient-dense, though the two work similarly. For more gluten free pancake recipes check out my Healthy Protein Packed Pancake recipe.
  • Jaggery Powder: Jaggery adds some natural caramel like sweetness. You can also try these pancakes with applesauce.
  • Plain yogurt: This adds moisture and protein. You can also use milk instead. If you want to make it vegan, you can add Almond Milk or Coconut Milk or any other nut milk. Check out the recipe of Homemade Almond Milk here. 
  • Coconut Oil: I used coconut oil that’s melted in the pancakes to add some moisture and richness. You can choose to add Olive Oil or Unsalted Butter too.
  • Pure Vanilla Extract: This adds lovely flavor to the pancakes batter.
  • Baking powder and Baking Soda: They are essential to give the pancakes rise, make it fluffy and light in texture
  • Cinnamon and Nutmeg: I love to add these flavors in carrot pancakes or cake. They add a nice warmth and cozy feeling to the pancakes.
  • Chia Seeds: Chia seeds will add more nutrition and protein to the pancakes since we are not using eggs here. Also, it will add more moisture. 2 tbsps of Chia Seeds contain 5 grams of protein.

Recipe: makes 7 pancakes

Ingredients 

  • 1.5 cups of Wholewheat flour
  • 1/2 tsp Baking Soda
  • 1/4th tsp Baking Powder
  • 1/2 tsp Cinnamon Powder
  • 1/4th tsp Salt
  • 1/4th tsp Nutmeg Powder
  • 4 tbsps Jaggery Powder
  • 1 cup Grated Carrot
  • 1.5 cups Yogurt
  • 2 tbsps Chia seeds soaked in 1/4th cup water for 10 minutes 
  • 2 tbsps Oil (Olive/Coconut) or Melted Unsalted Butter
  • 1/2 cup Dark Chocolate Chunks (70%)

Instructions

  • Stir together jaggery, yogurt or milk or almond milk, butter or oil and vanilla in a medium bowl.
  • Add in the flour, baking powder & soda, cinnamon, nutmeg, salt, and stir gently to combine.
  • Now add grated carrots and mix gently. Top it with chocolate chunks if using.
  • Heat a nonstick or cast iron pan or griddle over medium-heat, coat it with some butter. Add a ladle full of batter and spread it thinly. 
  • Cook per side for 2-3 minutes or till the top sets and bubbles start bursting. Flip and cook the other side.

Enjoy 😊 I hope you enjoy this recipe. It is a must try especially for your child if he/she is a picky eater. Do let me know in the comments if you try this recipe and want more of such healthy recipes. 

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How to make the Best Peanut Butter at Home

I can’t stop making this peanut butter at home. If you have a high power blender, then this peanut butter can get ready in just a few minutes. 

I’ll show you how to make creamy or crunchy peanut butter, plus a variation which I love. The most time-consuming part of this easy recipe is roasting the peanuts, which takes about 10 minutes. Roasting helps peanuts to release oil and it brings out excellent flavor of peanuts.

Peanut butter is one of the healthiest sources of proteins. It has the right amount of amino acids for protein digestion. Just one tablespoon will give you 4 grams of good quality protein. One tbsp of it also contains about 8 grams of healthy fat. It is great for natural weight gain in adults and kids. In addition to protein, peanut butter is also packed with vitamins and minerals like vitamin B6, vitamin E, zinc and magnesium. If you are a fitness enthusiast then eating peanut butter daily can keep your body functioning at its best and provide you that necessary boost of vitamins and minerals.

But how healthy the peanut butter you have been buying from the market is? 

Pick up the label and check the ingredients. Most peanut butter ingredients would be roasted peanuts, sugar, hydrogenated vegetable oil which includes cheap quality processed cotton oil, palm oil and soybean oil and salt. So along with all that healthy peanuts, you are also having processed sugar and inflammatory bad oils. This is definitely not what you want to put in your system.

For making peanut butter at home the only equipment you will need is a blender. I have used a high power blender but a food processor is fine too.

Ways to use Peanut Butter

  • The easiest and the most delicious way to use it is, peanut butter toast with maybe bananas or strawberries on top.
  • You can make peanut butter cookies, muffins, add it to granola, smoothies, overnight oats or have it with fruits like apples.
  • You can make energy balls with peanut butter for healthy snacking.
  • You can also make Peanut Butter Dressing for salads. Check out this amazing Thai Peanut Butter Dressing recipe.

Recipe: makes 10 ounces

Ingredients 

  • 2 cups Raw Peanuts (with or without skin)

For Variation

  1. 1/4th tsp Pink Salt/Rock salt/Sea salt 
  2. 1 tbsp Raw Honey or Maple Syrup
  3. 1 tbsp unprocessed Coconut/Olive oil/Groundnut Oil

Instructions 

  • Spread raw peanuts on a baking tray and dry roast in a preheated oven at 180 C for ten minutes or till peanuts release slight oil. After 4 to 5 minutes, give a shake then roast again for another 4 to 5 minutes. 
  • You can also dry roast the peanuts on stove top as well till they are fragrant. Just make sure not to burn them. Keep stirring. 
  • Remove the skin. I retained skin of some. The skin of peanuts contains antioxidants.
  • Put the peanuts in a blender and blitz till peanuts crumble. Now if you like Chunky Peanut Butter, save few tbsps of crumbled peanuts and mix towards the end when the peanut butter is ready.
  • Blitz for another minute. It’ll start coming together.  Open and scrape from the sides now. Keep repeating this process till you see butter forming. Keep blitzing at this point if you want Creamy Peanut Butter till butter gets a flowing consistency. 
  • But if you want a variation then, once the butter starts forming, add salt, honey or maple syrup and oil. Now blend again till you get a smooth creamy peanut butter which will be slightly sweet and salty.
  • The whole process will roughly take you 5 minutes if using a high processor blender. If not then this should take you around 10 minutes.

Storing 

Transfer the peanut butter to a food-safe container or jar, cover it, and store it in the refrigerator for up to 1 or may be even 2 months if stored well. In winters, you can keep the peanut butter at a room temperature. If the peanut butter separates, use a spoon to stir it until it is well blended.

Caution: Peanut Butter is not recommended for kids below 1 year.

Stay Healthy! :)) Do let me know in the comments if you tried this recipe and if you want healthy recipes using peanut butter.

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Semolina Veggie Pancakes- Quick Healthy Breakfast Recipe

If you love savoury pancakes, then these semolina or rava pancakes are for you. These are Indian style savoury pancakes that are eaten with green chutney or ketchup. They are crispy on the outside and soft on the inside. It makes wholesome, healthy and an easy breakfast choice.

Indian cuisine is known for its flavourful savoury pancakes so much so that every state has its own recipe and endless variations to that recipe. It contains a good balance of carbohydrates, proteins, vitamins, minerals and good fats. Indian pancakes are made with different flours such as chickpea flour, rice flour, semolina (sooji). They are nourishing and can be had as a light meal any time of the day. Here’s another amazing Indian savoury pancake made with chickpea flour which you can try- Healthy Iron Rich Pancake

These Semolina pancakes are a variation of popular South Indian breakfast Uthappam. To make these all you need to do is mix some ingredients and make crispy outside and soft inside pancakes.

RECIPE: serving 8 pancakes

Ingredients 

  • 1 cup Semolina/Sooji/Rava
  • 1 cup Homemade Curd or Yogurt
  • 3 tbsps chopped Onion
  • 1/2 cup chopped Capsicum 
  • Handful of chopped Coriander Leaves
  • Handful of Chopped Curry Leaves
  • 1/2 tsp Cumin Seeds
  • A pinch of Asafoetida/ Hing
  • 1/2 tsp Baking Soda
  • Salt to taste
  • 1/2 tsp Red Chilli Powder
  • 1 tsp Oil
  • 1/2 tsp Mustard Seeds
  • Ghee/Oil for cooking
  • 1/4th cup Water or as required for smooth batter
  • 1/2 tsp Grated Ginger

Instructions

  • Take semolina/suji/rava in a large bowl. Add 1 cup curd to it. Mix well.
  • Add a little water at a time if batter feels too thick.  Keep it aside for 15 minutes. 
  • Check the batter after 15 minutes. Semolina will fluff. Batter consistency is similar to Idli batter. It is neither too thick nor thin. If it’s too thick, add a little water. Add salt to taste. 
  • Add finely chopped onions, capsicum, coriander leaves, red chilli powder (optional) and ginger and mix well.
  • In a small pan heat 1 tsp of oil then add cumin seeds and a pinch of hing (asafoetida). Let the cumin seeds splutter then add chopped curry leaves. Cook for 10-15 seconds and then transfer this tempering to the prepared batter and mix well.
  • Once you are ready to cook, add 1/2 tsp baking soda and mix gently.
  • Heat a non stick pan or griddle. Bring it to medium heat. Add a tsp of ghee, scatter a pinch of mustard seeds. Once the seeds start sputtering, put 1/3rd cup of batter over it and spread a little. 
  • Cover it with a lid. The idea is to cook the pancake in its own steam so that it fluffs up. Once the top sets and edges turn brown, flip it. 
  • Cook the other size in a similar way. Cook both sides till golden brown. In the same way cook the remaining pancakes.
  • Enjoy it with mint and coriander chutney

Notes

  1. Do not add Eno. It’s an antacid and it’s bad for health. Baking soda will do the similar job and is not harmful when taken in moderation.
  2. You can choose to add vegetables of your choice. Cabbage, tomatoes, carrots or spinach go very well in these pancakes.
  3. It is important to cook the pancakes on medium-low to low heat for a longer period to ensure the middle is cooked well.
  4. Do not press the pancake down with your spatula, pressing down makes the middle stodgy and you will never get a fluffy pancake.
  5. You store the leftover batter in the refrigerator for 2 days. It will taste the same but pancake batter might turn flat and may not yield fluffy pancakes.