plant based protein Archives

This recipe came into being when my then 4 year old suddenly one day decided that he hates green peas. Toddlers and their tantrums! But seeing the nutritional profile of peas, I wanted to make him feed peas in some form. I know, all mothers have gone down that lane atleast once where we are finding ways to hide such nutritious vegetables into our child’s meal.

I finally found this perfect way to make him have peas. He absolutely loves this parantha. But now that he is 10, the difference is that he now knows that this is Peas Parantha and sometimes requests for it too. He still hates peas in its whole form though. 🙂

This Parantha tastes extremely good and is perfect for toddlers. Your little one will enjoy the mild soothing flavour derived from apt spices and easily chewable texture. The natural sweetness from peas and corn is very well balanced with mint and spices.

Peas I think are quite under-rated. It is not actually a vegetable but a small, edible legume and belong to the same family. They are rich in fibre and one of the best plant sources of protein. Always remember when it comes to nutrients, quality over quantity will always win. They are also a useful vegan source of iron. Just 80 grams of green peas can give almost 6 grams of superb quality protein and 1.2 mg of iron.

The combination of sweet corn kernels with peas is quite different and delectable. Sweet corn gives its own creaminess and milky sweet taste to this parantha and mint leaves not only adds that much needed freshness but also is an absolute MUST in summers to keep the digestive system cool.

Let’s see how we can make these parantha for our little picky eaters 🙂

Recipe: makes 3 Paranthas

Ingredients:

Green Peas: 1/2 cup, boiled or steamed
Sweet Corn Kernels: 1/4th cup, boiled or steamed
Whole wheat flour: 1 cup
Mint leaves: 1/4th cup
Ginger: 1/2 inch
Roasted Cumin Powder: 1/4th tsp
Black pepper: as per taste
Salt: as per taste
Coriander Powder: 1/4th tsp
Garam Masala: a pinch (optional)
Caraway seeds/Ajwain: a generous pinch
Ghee for cooking and dough

Instructions:

In a large plate or bowl take wholewheat flour. Add salt, blackpepper, roasted cumin powder, coriander powder, garam masala, ajwain and 1 tbsp desi ghee.

In a blender, add boiled/steamed peas, corn, mint leaves and ginger. Blend to a smooth purée. Use a little water to get a smooth purée.

Add the purée to the flour and knead the flour using the purée. Make a soft dough.

Cover the dough and let the dough rest for 10 mins. Then make small balls and roll it with a rolling pin to the shape and size you want.

Heat a tawa and place rolled parantha over it. Drizzle oil or ghee after it gets half cooked and cook both sides using ghee till golden brown.

Serve with dollop of homemade butter and loads of love. ❤️

Always serve homemade butter to your child and never store-bought one. Know why you should not give store-bought butter to your child and how to make homemade butter here- Is Homemade Butter really Worth the Effort?

Notes:

If you are boiling peas and corn then do that in minimal water and use the water to make the purée. Do not let the nutrients get washed away down the drain.
Do not cook parantha on low flame for a long time. It will make harder or crisp paratha which kids don’t like.
You can use frozen peas for this recipe but remember fresh will always taste better.
Do not skip adding caraway seeds or ajwain in your child’s parantha. They are excellent for digestion.

Do try out this recipe for your child. I am absolutely sure your child will enjoy it. More than your child I am sure you will enjoy watching your child gobbling down such healthy stuff. 🙂 Do let me know in the comments if you do. Would love to know how your child liked it.

Happy Feeding!

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

1/4th tsp Pink Salt/Rock salt/Sea salt
1 tbsp Raw Honey or Maple Syrup
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.