SIMPLE & HEALTHY RECIPES TO TRY THIS QUARANTINE!!

GUEST NEWSLETTER 

​Dt Zeba Pervaiz Husain

​Try some simple and innovative recipes back home during this quarantine and stay healthy.

In this newsletter, there are simple recipes that you can try and tag us by posting the pictures of healthy foods you have  by using hastags
#PLATINUMFITNESSCLUB
#DRPOFITNESS
#ZPHNUTRITION

EASY & HEALTHY RECIPES SHOULD TRY THIS QUARANTINE 

1. ​OATS BANANA PANCAKE

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Ingredients:

​2 ripe bananas
2 cups almond milk, or milk of choice
3 cups rolled oats
cinnamon (optional)

​Optional Toppings:

blueberries
raspberries
maple syrup

​Instructions

• In a blender, blend oats into a flour.
• Add milk, bananas, and cinnamon or any other flavorings, if desired. Blend until smooth.
• Heat a pan over medium heat, spray, and pour in ¼-⅓ cup batter.
• Cook until bubbles appear, flip, and cook on other side.
• Serve warm, topped with maple syrup, fresh berries, or your favorite toppings!

Nutrition

• Serving Size: 1 serving
• Calories: 298
• Sugar: 9
• Fat: 6
• Carbohydrates: 54
• Fiber: 8
• Protein: 9

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​2.VERMICELLI UPMA/ SEMIYA UPMA 

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Ingredients:

• 1 tsp ghee (clarified butter)
• 1 cup vermicelli (I used thin noodles)
• 1 tbsp oil
• 1 tsp mustard seeds
• 1 tsp split black gram (urad dal)
• 1 sprig of curry leaves
• A pinch of asafetida
• 1 large onion, chopped
• 2 green chilies, chopped
• 1 inch piece of fresh ginger
• 1 cup vegetables (green beans + carrot)
• 1 cup water
• 1/4 cup frozen green peas
• Salt to taste

Instructions

• Heat ghee in a large frying pan over low heat. Add vermicelli. Sauté, stirring continuously, for 3-4 minutes or until golden. Set aside.
• Heat oil in the same pan over medium-high heat. Splutter mustard seeds, black gram (urad dal) and curry leaves. Stir in asafetida. Add onions, green chilies and ginger. Sauté, stirring occasionally, for 2-3 minutes or until the onions turn soft and translucent.
• Add beans and carrot. Sauté for 4-5 minutes or until the vegetables are half cooked. Pour in one cup of water. Increase the heat. Bring to the boil. Add vermicelli. Lower the heat to medium. Simmer until vermicelli is cooked and water is absorbed. Stir in green peas. Heat through.

Nutrition

• Serving Size:​ 1 serving
• Calories: 323
• Sugar: ​10
• Fat: 11
• Carbohydrates: 49
• Fiber: 8
• Protein: ​10

3. BAJRA UTTAPA

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Ingredients:

• ¼ cup whole bajra(black millet) soaked for 8 hours and drained
• 1¼ cup bajra flour
• Salt to taste
• Grated carrot( ½  cup )
• Chopped onions( ½ cup)
• Chopped green chillies ( ¼ cup)
• One teaspoon garlic paste
• Chopped coriander leaves
• Turmeric powder
• Lemon juice
• Oil

Instructions

• Combine the whole bajra,1/2 cup of water and salt in a pressure cooker, mix well and pressure cook for 5 whistles.
• Drain the water and keep the cooked whole Bajra aside.
• Combine all the ingredients (carrot, onion, green chilies, garlic paste, coriander powder, bajra flour/whole bajra/turmeric/lemon juice)
• Heat a non-stick pan and grease it lightly with 1/4^th teaspoon of oil
• Pour the batter over the pan and turn it until brown.
• Serve it with Mint chutney.

​Nutrition

• ​Serving Size: ​1 serving
• Calories: ​125
• Sugar:​ 1
• Fat: 6
• Carbohydrates: 14
• Fiber: ​2
• Protein: 3

4.Lentil and  Broccoli Chaat 

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INGREDIENTS

• 1 Cup masoor dal (cooked)
• 30-40 Gram black beans (cooked)
• 8 broccoli florets
• 1/2 a sweet lime/mosambi cut into segments
• 100 Gram papaya (diced)
• 2-3 potatoes (cooked)
• 1 Cup methi sprout
• ½ tsp chaat masala
• ½ tsp amchur(raw mango) powder
• 1 Tbsp olive oil
• 20 Ml honey
• 30-35 grams of onion chopped

Instructions

•  Cut and trim broccoli florets.
• Season with salt, pepper and olive oil and put on a grill until charred.
•  Alternately you could even roast in the oven for 15 minutes or so.
•  Whisk all the dressing ingredients together to mix well.
• Add all the ingredients for the chaat in a bowl.
• Pour in the dressing and toss together.
• Add some methi sprouts and the broccoli and serve.

5. STUFFED DATE 

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INGREDIENTS

•    10  dates
•    Peanut butter (20gm)
•     3 tablespoons pistachios
•     Sea salt and fresh ground black pepper
•    Optional: honey

Instructions

• Use a knife to make a lengthwise slit into the dates, then remove the pits. Use a spoon to fill them with peanut butter.
• Crush the pistachios with a rolling pin.
• Top each with a tiny sprinkle of black pepper, sea salt . Sprinkle on pistachio dust. If desired, add the tiniest drizzle of honey (again, use a small amount to heighten the flavor; too much and it overwhelms).

​Nutrition

• ​Serving Size: ​1 serving
• Calories: ​35
• Fat: ​1.5
• Carbohydrates: 4
• Fiber: ​0.4
• Protein: 1