Note: This is my version of the whole wheat pancake recipe. I use multigrain whole wheat flour and powdered cane sugar.
Grinding the cinnamon can be a pain since we usually don't have it in our kitchens. I use the cinnamon sticks found in the whole garam masala and grind them in a mixie or grate it in a hand-held steel grater. Don't skip the cinnamon though since not only does it add amazing flavour, it's very good for health-fights the big three i.e. cancer, heart disease, diabetes.
This pancake will be a bit thicker than the traditional ones made with flour/maida and of course will not taste as good as the ones made with flour/maida. But, hey, this is healthy food! And it tastes pretty good with my raspberry fruit preserve (no sugar added! :))
For Whole Wheat Tortilla Chips:
1. Whole Wheat Flour/ Atta- 2 cups (200 gms approximately)
2. Olive oil- 2 Tbsp
3. Salt- 1 Tbsp
4.Baking powder- 1 tsp
For the Soybean Dip:
1. Soybeans -1/2 cup (soaked overnight for 12-14 hours)
2. Lemon juice- 2 Tbsp
3. Garlic- 4-5 cloves
4. Green Chilli- 1
5. Salt- To taste
6. Coriander Leaves- For garnish
For Tortilla Chips:
1. Mix the salt, baking powder and oil with the whole wheat flour and add warm water to knead the dough.
2. Roll the dough into circles and cut it along the diameter (with a pizza cutter or knife) to form the triangles.
3. Place the cut out triangles of the dough on a greased baking tray and brush some oil over them.
4. Bake in the convection mode of microwave oven at 200 degree C for 13 minutes flipping it over halfway through.
For the soybean dip:
1. Boil the pre-soaked soybean in water so that the thin translucent shell comes out and floats on top.
2. Put the soybeans, salt, chilli, garlic and lemon juice in a grinder and grind to a smooth paste.
3. Add some chopped coriander as garnish and serve.
Note: This recipe can become both a meal and a snack depending on the quantity you eat. The best part is that it can be cooked and stored and had over time. This recipe hardly uses oil and still gives you a burst of flavours.
One cup soybean gives 28 grams protein which is 1/3rd the daily average requirement. Soybeans contain high amounts of folate, iron, vitamin K, magnesium and calcium. Even though soybean is full of useful nutrients it has been in the centre of controversy since some research in US has claimed that soybean has certain downsides.
Here are the conclusions I had:
1) Eating soybeans for protein instead of meat and milk is healthier.
2) Best to go for soybean in whole form rather than processed.
3) Soybean is not a superfood that should replace other foods. Have it as part of a balanced diet which includes vegetables, fruits, nuts and legumes.
4) People in China, Japan and India (Kumaon) have been eating soybean for years without any detrimental effect. So it cannot be as bad as some people make it out to be.
5) Fermented soy products are the best form to have soybean.
1. Sweet Potatoes- 500 gms
2. Olive oil- 3 Tbsp
4. Sea Salt- To taste
1. Lightly peel the sweet potatoes and cut it into thin, round slices.
2. In a bowl, mix the sliced sweet potatoes with oil and salt.
3. Spread the slices on a microwave proof plate greased with olive oil and cook on highest power of microwave for 4-5 minutes (till the chips starts to brown).
4. Allow chips to cool before storing.
Note: This is one of the simplest snack recipes. Sweet potato is high in dietary fibre and contains important minerals like iron, potassium and magnesium. It also boosts immunity.
My joy was doubled while baking this since these were organically grown sweet potatoes that I had watered in my backyard for 3 months :)
Whole Wheat Flour- 500 gm
Active Dry Yeast- 2 Tbsp
Sugar (powdered) - 2 Tbsp
Lukewarm Water- 1 and 3/4 Cup
Olive oil- 3 Tbsp
Sesame Seeds- 1/2 Tsp
Flax Seeds - 1/2 Tsp
Salt- 1 Tsp
1. Pour a cup of lukewarm water in a bowl and add the active dry yeast along with the sugar. Stir vigorously for 30 seconds, cover and let it rest in a warm place (like the inside of a microwave that is switched off).
2. After 10 minutes, the yeast will form a frothy layer on top which is an indication that it is activated.
3. Mix the salt with the whole wheat flour.
4. Mix the oil with the activated yeast solution and mix with the whole wheat flour.
5. Knead well and mix more lukewarm water if required.
6. The dough should be soft and towards sticky side. Knead the dough well for 5-10 mins.
7. Shape the dough into a ball and keep it covered with a slightly moist cloth for an hour.
8. After 1 hour, first round of proofing will be over and the dough will rise to double its size.
9. Lightly punch the inflated dough to deflate it. Roll it and tuck the corners down.
10. Place in a bread baking tin that has been greased with oil and keep covered with the moist cloth.
11. After 1 hour the dough will again rise to double its size in the bread baking tin.
12. Lightly brush milk or oil on top of the bread dough and sprinkle sesame and flax seeds.
13. Place the dough in a pre-heated oven at 200 degrees C and bake for 20-25 minutes.
14. Check if the bread is done by inserting a knife in the middle. If it comes out clean, it is done.
15. Immediately transfer the bread onto a rack where the air can freely flow through all sides of the bread.
16. Cut into slices when cooled and enjoy!
Note: You can watch a Youtube video like this one https://www.youtube.com/watch?v=BiMtyjNK8k0 to figure out the kneading and the dough consistency. You will slowly be able to refine the method through trial and error to figure out what works for you.
You can bake in convection mode of a microwave oven at 200 degrees C in case you do not have an oven (what I do).
Making my own bread gives me satisfaction and peace of mind. I can avoid preservatives and chemicals present in breads available in the market. Some reports revealed that white bread is passed off as brown bread after adding brown food colour.
At least I can be sure of the quality of food that is going inside my body.
For Chicken Tikka
Boneless chicken- 150 grams
Curd /yoghurt-2 Tbsp
Red Chilli powder-1 tbsp
Garam Masala-2 Tbsp
Gram Flour/Sattu-2 tbsp
Salt to taste
Brown Bread- 4 slices
Tomato (chopped) - 1 tsp
Onion (chopped)- 1 tsp
Capsicum (chopped) - 1 tsp
Salt to taste
1. Cut the chicken into small pieces (kebab size).
2. Mix all the ingredients of the marinade with the chicken.
3. Keep the marinated chicken in the fridge for at least two hours.
4. Fry the chicken in the tawa on both sides with ghee brushed on the side (first on high heat and then medium heat).
5. Cut the cooked chicken into thin slices.
6. Spread a bit of butter on a slice of brown bread and toast on the frying pan.
7. In a mixing bowl, beat together the eggs, salt, onion, tomato and capsicum.
8. Put oil in the pan and add 2tsp of egg mixture
9. Add some sliced chicken on top of the egg
10. Put a bread slice face down over the egg immediately so that the edges of the bread sticks to the egg sealing the chicken between the bread and egg.
11. Fry till egg is done turning over the bread if required
Note: This is a high-protein, low-carb recipe since chicken and eggs are both rich in proteins. Eggs being rich in nutrients-Vitamin B complex, Vitamin A, Vitamin D, Selenium, Iodine, Folate and Biotin-are always a healthy option to include in any recipe. Chicken is the richest source of lean protein.
Tip: Even though this recipe seems cumbersome, having to make the chicken tikka kebab separately, actually you can keep the chicken tikka kebab made in the fridge (either in marinated form or cooked) and use it in a variety of recipes which I will soon be sharing.
Credit for this recipe goes to my husband, Karan, who came up with it in a flash of creative inspiration in the kitchen when we did not know what to cook for dinner and had some left over chicken tikka kebab.
Whole wheat flour -3/4 cup
Sorghum (Jowar) Flour- 1/2 cup
Finger millet (Ragi) Flour-1/4 cup
Salt - 4 tsp
Sesame seeds-2 Tbsp
Flax seeds-2 Tbsp
Coriander leaves (finely chopped) -5 sprigs
Green chillies (finely chopped) OR Red Chilli Powder- 2 tsp
Olive oil 4-5 Tbsp
Water -1/2 cup
1. Slightly roast the sesame seeds till they start to brown and grind in mixer. You can aslo keep them whole.
2. Grind the flax seeds in mixer without roasting.
3. Add all the dry ingredients in a mixing bowl and mix well.
4. Add the oil and knead with finger.
5. Add water and knead into a dough. Let the dough rest for 15 to 30 mins.
6. Roll dough and cut into round shapes with a cutter.
7. Pre heat oven in convection mode at 180 C for 4 mins.
8. Bake at 160 C for 15-25 mins or till the edges turn slightly brown.
9. Cool them on a rack and store in air tight containers.
Tips: You can use whole Sorghum in this recipe. After washing the Sorghum, dry roast it in a pan for about 5 minutes. Put it in a mixer and grind to powder.
For the cutter, I use aluminium cup-cake moulds which gives a nice pattern to the edges. Be creative and use anything suitable!
The dough is a little difficult to roll and you need to use oil. Don't aim at rolling very thin.
Note: A lot of multi-grain biscuits that get sold in the market are not really healthy since they contain flour, oil and preservatives. This recipe makes use of healthy grains and seeds that have multiple benefits (like sesame seed, flax seed, finger millet and sorghum). It is a snack that keeps you full for a long time thanks to the complex carbohydrates present in the grains. Great for your weight loss diet!
I eat these with green tea in place of regular biscuits. Or just munch on them when I get hungry in between meals. They can be stored upto a month when kept in an air-tight container.
I am Annesha, collector,compiler and creator of useful recipes. If you are short on time, ingredients or motivation but still want to eat a healthy meal, this is where you look for meal plans.