Vegetarian and Hummus Sandwich
Oil-free hummus produced at home provides a lot of nutritious value. A cup of basic healthy hummus has the following ingredients:
•Protein is 15 grams.
•4 to 5 g of fat
•Complex carbs (45 gram)
•6 gram of fiber
•provides 70% of the daily value for folate and 26% of the daily value for iron, manganese, magnesium, zinc, and copper.
•Whole grain / Bran bread-2 Slices
•Avocado (mashed) - ¼
•Bell pepper (sliced) – ¼ medium
•Mixed salad greens - ½ cup
•Sliced cucumber – ½ cup
•Carrot (shredded) – ¼ cup
In one slice of bread, spread hummus, and in the other slice, spread the avocado.
Fill the sandwich with carrots, cucumber, bell pepper, and greens.
Cut in half and serve fresh.
Healthy Quinoa Salad
Quinoa is a good source of antioxidants in a gluten-free diet when compared to other common grains. Corn, rice, or potato flour make up the majority of gluten-free items. These contain fewer nutrients than quinoa-based goods, such as quinoa flour. Quinoa is high in vitamin E. This is an antioxidant that may help to lower the risk of coronary heart disease, certain malignancies, and a variety of other diseases.
Basic Quinoa Ingredients:
•Quinoa – 1 cup
•Water - 2 cups
•Garlic (Crushed) – 1 clove
•Scallions (Diced) – 4
•Vinegar - 2 tbsp.
•Extra virgin olive oil – 1 tsp
Quinoa Salad Ingredients:
•Cucumber (diced) – 1 cup
•Bell pepper (diced) – 1 cup
•Cherry tomatoes (Quartered) – 1 cup
•Cilantro (Finely chopped) – ¼ cup
•Parsley (Finely chopped) – ¼ cup
•Feta (Crumbled) – ¼ cup
•Pine nuts (toasted) – ½ cup
•Lemon juice (fresh squeezed) – ¼ cup
•Black Pepper- to taste
Method to Prepare Basic Quinoa:
Wash quinoa in a strainer.
Put the quinoa in a pan with double the amount of water, and add a clove of garlic.
Stir and bring it to boil. Then simmer it for 15 minutes till all the water is absorbed.
Take out the clove of garlic, and add in the scallions while the quinoa is hot. Add 2 tbsp vinegar and fluff the quinoa with a fork.
Let it cool for a few minutes, and then add black pepper and 1 tsp of extra virgin olive oil. This can stay in the refrigerator for 3-4 days.
Combine all the vegetables, toasted nuts, and fresh herbs in a bowl. Add quinoa and toss the salad. Serve it warm or refrigerate before serving.
Banana Oatmeal Pancakes
Cauliflower, which is the main ingredient of this recipe, has sulforaphane, which supports immunity, fights cancer and it is a heart-friendly vegetable because of antioxidants. Brown rice is a rich source of dietary fibers, which is required to have a healthy gut, and magnesium, which is needed to have a healthy heart. Olive oil is rich in omega-3 fats, which are good fat. In a nutshell, this recipe is nutritious and will keep your child healthy.
A vegetarian staple, these cauliflower cakes are made with a combo of cauliflower, brown rice, and cheddar cheese- reminiscent of fried cauliflower. Cauliflower is a cruciferous vegetable that looks like a white version of its cousin, broccoli.
•Brown rice – 1 cup
•Cauliflower- 1 ½ cup
•Rolled oats – ¾ cup
•Chives – 3 tbsp.
•Black pepper – ½ tsp
•Olive oil (for cooking) – 1-2 tbsp.
Take a Pot; add water and a pinch of salt to it. Bring it to a boil. Add brown rice to boiling water.
Boil the rice for 30 to 40 minutes until they’re soft. Drain and set aside.
Take a food processor and add cauliflower to it. Pulse it until it becomes smaller than rice. Take the finely chopped cauliflower out.
Take oats, chives, salt, and pepper and transfer them to a food processor. Pulse it until the oats are in fine pieces. Now add brown rice to that mixture and pulse it a few more times to mix them nicely.
Now take a bowl. Put rice mixture and cauliflower in it.
Place the mixture in the refrigerator. Allow it to sit for 25 to 30 minutes.
Take a pan and put it to medium flame. Add olive oil and warm it up.
Make patties of the mixture. Wet your hands before giving them a shape. You can make patties of various thicknesses and width according to your choice.
Cook the patties for 4 minutes. Make sure they are brown and crispy. Now flip them and cook for another 3 to 4minutes from the other side.
Delicious cauliflower cakes are ready to serve. You can make your food even more interesting by serving them with different sauces.
Cauliflower Cake with Brown Rice
Easy to make pancakes are rich in nutrients. Oatmeal is a good source of antioxidants, useful to remove free radicals from your body, and fibers, which are important to maintain a healthy gut. Bananas have potassium and antioxidants. Walnuts added in this recipe have omega 3 which are healthy fats. Plus antioxidants in walnuts reduce inflammation. Soy milk has proteins and is fortified with extra calcium and vitamin D, all of which are required for strong muscles and healthy bones.
You must avoid foods containing wheat flour if you have been diagnosed with gluten sensitivity or allergy.
This is due to the high gluten content of wheat flour.
Here's some good news: there's no wheat in these banana oatmeal pancakes.
•Whole oats - 1 ½ cup
•Baking soda – ½ tsp.
•Salt – 1/8 tsp
•Chopped walnuts – ¼ cups
•Mashed ripe banana – 1•Pure vanilla – 1 tbsp.
•Maple syrup – 1 tbsp.
•Apple sauce – ¾ cup
•Apple cider vinegar – 1 ½ tsp.
•Vanilla almond milk – 1 cup
Blend whole oats in a blender until they’re in powdered form.
Now add dry ingredients and mix flour, baking soda, salt, and walnuts.
Take another bowl and mash the banana well. Add vanilla, maple syrup, apple cider vinegar, and almond milk. Whisk them together.
Combine both dry and wet ingredients and stir well.
Heat nonstick pan. Pour a small amount of batter and cook the pancake until there are bubbles on top and the edges are dry.
Turn the pancake and cook it well.
Pancakes are in perfectly golden brown color.
Healthy, nutritious banana oatmeal pancakes are ready to serve. Kids will love their meal if served with fresh fruits and honey.
Chickpea Salad Sandwich
This recipe is healthy and nutritious for your kids. It gives a good amount of calories which your child requires for growth and a healthy lifestyle. Bread is full of fibers (good for a healthy gut)and carbs. Chickpeas are a rich source of plant-based protein (for body growth), iron, phosphorous and folate, etc. (to make blood in the body). Vegetables added in sandwich gives your child an enormous amount of vitamins, antioxidants, and other nutrients like vitamin A, vitamin C, Vitamin B6, Iron, and magnesium, etc.
•Cooked chickpeas or canned chickpeas – 1 ½ cup
•Celery – 1
•Onions – 3
•Spicy tomato sauce or Ketchup – 1 to 2 tablespoon
•Lemon juice – 1 tbsp.
•Celery seed – 1 tsp.
•Salt and fresh ground pepper – to taste
•Bread – 4 slices
•Lettuce and hummus – optional
Slice the celery. Make sure they are thinly sliced.
Cut onions in thin slices
Mix cooked or canned chickpeas with celery, onions, spicy tomato sauce or ketchup, lemon juice, and celery seed.
Add salt and pepper according to your taste. Make smooth yummy texture.
Now assemble the sandwich. Apply the mixture to bread slices. You can add lettuce or hummus according to your choice.
Nutritious chickpea salad sandwich is ready to serve and when combined with French fries as a side dish, it will power up your meal for sure.