Healthy Kids Recipes - HealthyLife

1. Dosa Recipe
2. Guliyappa Recipe
3. Fruit Salad Recipe
4. Upma Recipe
5. Banana Walnut Pancake Recipe
6. Pudina Rice Recipe
7. Apple Fried Rice Recipe
8. Chocolate Sandwich Recipe
9. Potato Sandwich Recipe
10. Soft Idli Recipe
11. Sweet Potato Chaat Recipe
12. Sprouted Green Gram Cutlet Recipe
13. Fruit Custard Recipe
14. Lemon Rice Recipe
15. Vegan Banana Chocolate Cupcake Recipe
16. Pav Bhaji Recipe

1. Dosa : 

Ingredients

• 1 cup rice (chawal)
• 1/3 cup urad dal (split black lentils)
• 5 to 7 fenugreek (methi) seeds
• 1 tbsp beaten rice (poha)
• 1 tsp sugar
• salt to taste
• oil for greasing and cooking
• fried coconut chutneyfor serving
• sambhar for serving

Soaking time: 3 hours
Preparation Time: 20 mins
fermenting time: 4 hours
Cooking Time: 20 mins
Makes 8 dosas

Preparation :

1. Soak the rice seperately in enough water for 3 hours and drain.
2. Blend the rice in a mixer till smooth. Remove and keep aside.
3. Soak the urad dal, fenugreek seeds and beaten rice togeather in enough water for 3 hours and drain.
4. Blend the urad dal, fenugreek seeds and beaten rice togeather in a mixer till smooth and frothy ( add water little by little as required ). Remove and keep aside.
5. Combine the urad dal paste and rice paste togeather in a bowl and cover and keep aside to ferment for atleast 3 to 4 hours.
6. Heat a non-stick pan and sprinkle a little water on it. It should steam immediately.
7. Grease it with oil and wipe hard with a slice of onion or potato.
8. Pour a ladeful of the batter on the tava and spread in a circular motion to make 125 mm (5″) thin dosa.
9. Smear a liitle oil along the sides, cook till the dosa turns brown and crispy and fold over to make a semi-circle.
10. Repeat with the remaining batter to make 7 more dosas. Serve hot with fried chutney and sambhar.

2. Guliyappa :

Ingredients 

• 2 Cups Dosa Batter
• 4 Tablespoons Cilantro (Coriander Leaves), finely chopped
• 2 Green Chilies, finely chopped
• 1 Teaspoon Grated Ginger
• 1 Teaspoon ENO (Fruit Salt)
• Salt to Taste
• Oil or Ghee

Serves 4 people
10 minutes

Dosa batter is mixed with green chilies, ginger and cilantro leaves to make crispy dosa balls. They are commonly known as Guliyappa, Guliappa, Appe, Paddu, Paniyaram, Gulittu, Gundponglu, etc. in Southern parts of India. Guliyappa tastes best when served crispy and hot with coconut chutney. Guliyappa or Paddu can be prepared in many diffrent flavors.

Method :

1. In big bowl mix together dosa batter, chopped cilantro, green chilies, ginger and salt.
2. Heat guliyappa pan over medium heat, generously grease with ghee or oil.
3. Add ENO (fruit salt) mix well.
4. Now slowly pour 1 tablespoon batter in each mould.
5. Cover with lid and let it cook for 2 to 3 minutes.
6. Open the lid and gently turn over guliyappa one by one using a fork.
7. Cook on flip sides for 2 to 3 minutes without lid.
8. Remove guliyappa one by one using a fork.
9. Serve crispy and hot guliyappa with coconut chutney

3. Fruit salad :

Original recipe makes 10 servings Change Servings. It is combination of various fruits

Preparation time: 10-15 minutes.
In a large bowl, combine below mentioned fruits. Chill it for 10 minutes
• 1 pint apple – cleaned, hulled and sliced
• 1 pound seedless grapes, halved
• Half Pineapple peeled and sliced
• 2 Bananas
• Add little honey and a spoon sugar
• You can add mango fruits if it is available. If not can add mango pulp
• Add dry fruits like raisin, cashew
• Throw little saffron at the end and mix well.

4. Upma :

Ingredients: ( 1 cup = 250 ml)

• 1 cup roasted semolina (sooji, rava)
• 1 medium sized onion, chopped finely
• 1 green chilly, chopped
• 1 tbsp chana dal/spilt and skinned bengal gram
• ½ tbsp urad dal/spilt and skinned
• ½ inch ginger grated or chopped finely
• 2 to 21/4 cups water
• 1 tsp mustard seeds
• ½ tsp cumin seeds
• 1/2 cup carrot
• 1 sprig of curry leaves
• 7-8 cashew nuts
• 2 tsp sugar (optional)
• 2 tbsp oil or ghee
• salt as required
• Coriander leaves

Preparation :

• In a pan, heat oil or ghee.
• Add mustard seeds and allow it to crackle
• Add the cumin along with chana dal and urad dal.
• Fry till they start to brown a little.
• Add cashews now or at the end (if you have microwave roast cashews in microwave).
• Add onions and green chilly and fry followed by few curry leaves
• Now add water to this mixture and let it come to a boil.
• Add salt. If you want a more sweeter taste, you can add sugar. When the water comes to a rolling boiling, lower the flame and add the roasted semolina to it.
• Keep on stirring while you add the semolina. If you add it at once, lumps will be formed. So add semolina little by little while stirring semolina in boiling water
• The semolina will absorb water and swell and begin to cook.
• Reduce the flame and simmer the upma for 2-3 minutes.
• Keep stirring so that the upma does not stick to the pan. Add half spoon ghee for taste
• Garnish upma with coriander/cilantro leaves.
• Serve upma with chutney powder or sugar or curd or lemon pickle or coconut chutney

5. Banana walnut pancake

(Reference: http://www.tarladalal.com/)

Ingredients

• 1/4 cup mashed banana
• 1/2 cup finely chopped walnuts (akhrot)
• 1 cup whole wheat flour (gehun ka atta)
• 2 tbsp wheat bran
• 1/2 cup milk
• 4 tbsp castor sugar
• 1/2 tsp vanilla essence
• 1/2 tsp baking powder
• 1 tbsp melted butter
• 3 tsp butter to cook

Preparation:

• Combine all the ingredients in a deep bowl and mix well.
• Add ½ cup of water and whisk well till no lumps remain.
• Divide the batter into 6 equal portions.
• Heat a non-stick tava (griddle), pour a portion of the batter into a 100 mm (4″) diameter thick circle.
• Put ½ tsp butter on the edges and cook each pancake on a medium flame till they turn golden brown in color on both the sides.
• Repeat steps 4 and 5 to make 5 more pancakes.
• Serve immediately with bananas and drizzled with honey.

6. Pudina rice:

(Reference: http://indianhealthyrecipes.com/)

Ingredients

• Pudina, coriander leaves, green chilies, ginger garlic and onion or coconut are ground together and then roasted well to bring out the flavours and then rice is cooked in this mixture.

Method :

• Add ginger garlic, pudina, green chilies, coriander leaves, onions or coconut to a blender jar and make a fine paste, as fine as possible.
• 2.Add oil to a pressure pan or cooker and heat it. Saute the dry spices till they begin to sizzle. you can even add nuts at this stage or fry and keep them for garnishing.
• Add the paste and fry for 2 to 4 minutes, depending on the kind of your utensil. This is done to bring out the flavor of the mixture. Do not burn, stir well, it sticks too quickly.
• Pour water and stir in the salt. bring it to a boil.
• Add washed and soaked rice. Stir and cook until the water almost evaporates.
• Close the lid when there is very little water left. Put on the flame to low.Cook for just 5 minutes and switch off. do not let the cooker whistle if using basmathi rice. if using regular rice, allow it to whistle once.
• open the lid when the pressure goes down, a layer of mint and coconut is visible on top, you can sprinkle lemon juice and fluff up the rice gently.
• Serve with onion raita or potato kurma.

7. Apple Fried rice :

Ingredients:

• ½ cup of long grain rice (use basmati or any fragrant rice)
• ½ to ¾ apple (use as much as you want, but 1 apple for 1 cup rice yields a good aroma to the rice)
• 2 to 3 sprigs of spring onions (greens and whites separated)
• ¼ cup of Bell peppers cut length wise (green, red or yellow any)
• Green chili if desired (I do not use)
• 1 inch piece of ginger thinly sliced or shredded
• Pepper powder as desired (few pinches, coarsely ground tastes best)
• 1 ½ tbsps. Coconut oil (unrefined tastes best)
• ¾ to 1 tbsp. Light Soya sauce (can reduce if you are using dark sauce)
• ¼ to ½ tsp. Vinegar (optional, do not use if your apple is sour tasting)
• Few cashews and raisins as desired
• Salt to taste

Method:

• Soak rice for 30 mins and cook in whatever way you like. I like to cook rice in excess water with salt and I drain it off once it is almost cooked but not mushy. For ½ cup rice, I use 2 cups of water. If you wish you can add few drops of oil but if you are using aged and quality rice, you need no oil to cook. you can spread the rice on a plate and set aside.
• Heat a wide skillet with oil, fry the nuts and raisins till golden and set these aside
• Add ginger and sauté till you get a nice aroma
• Add white part of the spring onions and fry for a min or 2
• Add bell peppers and sprinkle salt. Toss and fry on a high flame till the peppers are half cooked. Remember not to turn them mushy and soggy. Crunchy ones taste good.
• Add apple & sprinkle a bit of salt. Pour in the soya sauce and vinegar. Wait till the sauce begins to bubble up. By then even the apples will turn partially soft and begin to release a nice aroma. This will not take more than a min or 2. Do not over fry apples
• Add the rice, spring onions, cashews, raisins and pepper powder. Mix well and fry the rice for 2 to 3 mins. If you feel the rice is dry, add a spoon of oil.
• Serve hot with raita

8. Chocolate sandwich :

Ingredients: Ingredients (240 ml cup used)

• 8 slices of bread
• Butter or ghee as needed
• Pinch of cinnamon for each sandwich (optional)
• chocolate (one of the following)
• Chocolate chips/ chocolate and chopped nuts as needed
  or Chocolate syrup and almond meal as needed to thicken the chocolate syrup
  or nutella

Preaparation :

• Trim the edges of the bread.
• Butter them on one side, outer side.
• On the inner side of a slice, spread chocolate, nuts , cinnamon or chocolate syrup mixed with nut meal. Place another slice with on top with the butter side out. Toast it in a toaster following the manufacturers instructions.
• Stove top: Heat the bread on a pan on the inner side first, when they are hot enough, flip them to the buttered side and lower the flame, sprinkle chocolate chips, pinch of cinnamon powder and then the nuts, cover it with the other slice with the buttered side on top.
• Toast on both the sides, till crusty and golden. Press the sandwich of top with a wooden spoon.
• Serve

9. Potato sandwich :

Ingredients:

• 4-5 medium sized boiled potatoes
• 1/2 onion
• Little chilli powder
• Cumin powder
• Turmeric powder
• Salt for taste
• Coriander leaves
• Bread slices

Preparation:

• Heat oil in pan and add cumin seeds followed by onion -roast it
• Add peeled potatoes, salt
• Add turmeric powder chilli powder and cumin powder. Mix well
• Add cut coriander leaves
• Keep aside the pan

To prepare sandwich: On a tava keep bread slices and apply the potato curry mix about 1/2 inch and cover it with another toasted bread slice. While serving cut the sandwich into half in the middle. Serve with tomato ketchup or sauce.

10. Soft Idli recipe:

(Reference: Mamtha Anil : http://bhakshyabhojana.blogspot.com/)

Ingredients :

• Rice 3 cups ( I add 2 cups white rice and 1 cup brown rice)
• Poha/beaten rice/flattened rice (thick variety) 1 cup
• Yogurt/Buttermilk 4-5 cups
• Salt to taste
• Water
• Oil

Method :

1. Wash rice and poha. Soak them in yogurt/buttermilk for 5-6 hrs or overnight.
2. After 6 hrs or next morning, grind them into coarse batter. Add some water if needed.
3. Add salt and mix well.
4. Grease the idli plates with oil and put the batter in to it.
5. Keep the idli paltes in cooker or idli maker and cook for 20-30 minutes.
6. Serve hot Idlis with sambar and chutney.

Note: No need to keep the batter overnight for fermentation

11. Sweet potato chaat:

(Reference: Mamtha Anil : http://bhakshyabhojana.blogspot.com/)

Ingredients:

• Raw Sweet potato 1 (I used the one with red skin and creamy white inside)
• Cucumber 1
• Chilli powder ¼ tsp
• Chaat masala ¼ tsp
• Lemon juice 2-3 tsp
• Cilantro chopped 2 tsp
• Salt

Method:

1. Peel the skin of sweet potato and cucumber. Chop sweet potato and cucumber.
2. Combine chopped sweet potato, cucumber, chilli powder, chaat masala, cilantro, salt and lemon juice in a bowl. Mix well and serve.

12. Sprouted green gram cutlet 

(Reference: Mamatha Anil: http://bhakshyabhojana.blogspot.com/)

Ingredients:

• Sprouted green gram/ molake hesaru kalu/ Mung sprout 2 cups
• Potato (boiled and mashed) ½ – 1 cup
• Bread crumbs 1 cup
• Green chilles 4
• Ginger minced ½ – 1 tsp
• Red chilli powder ½ tsp
• Coriander powder ½ tsp
• Cumin powder ¼ tsp
• Mango powder ¼ tsp
• Salt
• Oil

Method :

1. Take sprouted green gram, chopped green chillies, red chilli powder, cumin powder, coriander powder, mango powder, minced ginger and salt in a blender and make a course paste.
2. Transfer the paste to a large bowl and add mashed potato. Mix well.
3. Now add bread crumbs and mix well (for binding). Make small balls and press, roll over bread crumbs.
4. Take a non stick frying pan. Heat 2-3 tsp oil and fry the cutlet on medium heat till the bottom turns brown. Flip and fry the other side. Place them on a paper towel.
5. Serve the cutlets with chutney or ketchup.

13. Fruit custard: 

(Reference: Mamatha Anil: http://bhakshyabhojana.blogspot.com/)

Ingredients:

Milk 500 ml
Sugar 1-2 cups (adjust as per your taste)
Custard powder (vanilla flavored) 2 tsp
Diced mixed fruits 1-2 cups (Banana, apple, grapes, pomegranate OR any fruits of your choice)

Method :

1. Take milk in a vessel and let it boil.
2. Take ½ cup cold milk in a small bowl and mix custard powder without any lumps. Pour this milk into boiling
milk, keep stirring. Add sugar and mix. Cook for 5-10 minutes in low flame, keep stirring till creamy consistency. Switch off the stove.
3. Let it cool down, transfer it to a vessel/bowl and put it in refrigerator.
4. Add mixed fruits and serve chilled.

 14. Lemon Rice

Ingredients :

• Rice 1 cup (sona massuri)
• Onion large size 1
• Mustard ¼ tsp
• Chana dal 1 tsp
• Urad dal 1 tsp
• Ground nut ½ cup
• 2 long green chillies 4-5
• Curry leaves few
• Turmeric powder ¼ tsp
• Lemon juice 3-4 tsp
• Oil 1 Tbsp (vegetable or olive oil or sesame oil)
• Salt

Method :

1. Wash and cook the rice in pressure cooker. Keep aside. After 15 minutes spread the rice on a plate.
2. Cut onions to small pieces and two long green chillies to small pieces
3. Heat oil in a pan, add mustard, chana dal, urad dal one by one. Saute them. When they become light brown add groundnut and again saute for few minutes.
4. Add green chillies and curry leaves followed by cut onion and little salt, fry them till transparent. Add turmeric powder, mix well. Switch off the stove.
6. Now add cooked rice, salt and lemon juice. Mix well.
7. Serve Lemon rice with green chutney, chutney powder, pickle etc. Lemon rice is south Indian dish can be served for breakfast, lunch or dinner.

15. Vegan Banana Chocolate Cupcake:

(Reference: Mamatha Anil: http://bhakshyabhojana.blogspot.com/)

Ingredients:

• Multigrains flour (Aashirvad Brand) OR Wheat flour 2 cups
• Sugar ½ – ¾ cup
• Ripe Banana 4 (Cavendish)
• Cocoa ¼ cup
• Olive Oil ¼ cup
• Water ¼ cup
• Baking soda 1 tsp
• Salt ½ tsp
• Vanilla extract 1 tsp
• Nutmeg powder pinch
• Walnut (chopped) 1 cup

Method:

1. Take sugar and olive oil in a mixer, mix well. Then add mashed bananas and make smooth paste. Add water and mix. Add cocoa powder, nutmeg powder and vanilla, mix and make smooth paste. Transfer the batter into a large bowl.
2. Take multigrain atta/flour in a bowl. Add salt and baking soda. Mix well.
3. Add one table spoon of flour into the batter at a time and mix well.
4. Finally add walnut pieces, mix well.
5. Preheat the oven to 350 degree F.
6. Take cupcake pan and place the liner. Pour the batter into liner till half full. Bake for 30-40 minutes OR until a knife inserted into the cake comes out clean.

16. Pav Bhaji :

(Reference: Sanjeev kapoor’s cook book)

Ingredients:

• 2 medium onions chopped
• 1 ½ cups chopped cauliflower(refer notes)
• 2 boiled potatoes mashed
• ¾ cup capsicum chopped small
• ¼ cup green peas(refer notes)
• 1 green chili
• ½ tsp red chili powder
• ¼ tsp turmeric
• 1 ½ tbsp. pav bhaji masala powder
• 1 ½tsp ginger garlic paste
• 3 medium tomatoes chopped small
• 4 tbsp tomato sauce ( optional, i did not use)
• Lemon juice (optional)
• Chopped onions for garnish (optional)
• Coriander leaves for garnish
• 1 tbsp butter/ oil for bhaji
• Additional butter for pav
• Pav (buns) 6 to 8

Method:

• Add butter or oil to a pan and heat up. Add onions and fry till they turn translucent, add ginger garlic paste and fry till it gets fragrant.
• Add tomatoes, turmeric and sprinkle salt, fry till tomatoes turn soft and mushy.
• Add capsicum, cauliflower, potatoes and green peas, fry for a min or 2.
• Add chili pow,salt and pav bhaji masala powder. mix and fry for another 2 minutes.
• Pour water just enough to cover the vegetables.Cook till the vegetables are soft cooked.
• Add coriander leaves mix well and mash the curry, if you desire a smooth bhaji.
• Cook till the bhaji becomes thick.
• Slit the pav buns horizontally leaving one edge intact
• Heat butter on a pan. Open the buns and toast it for a min or two. If you like to make it more spicy, sprinkle some pav bhaji masala powder on the innerside
• Garnish with onions, butter and serve hot or warm

Notes :

• You can use boiled cauliflower and green peas if you desire, but can also be cooked in the pan.
• If you like to have a smooth bhaji, mash the bhaji while it cooks with a masher.