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Nutrition Essentials
Nutrition Essentials is a practical eBook by a dietician that simplifies healthy eating with easy tips, balanced meal ideas, and smart nutrition habits. Perfect for anyone looking to improve their health through simple, sustainable food choices.
Panner Bhurji on Millet Toast
I N G R E D I E N T S
½ cup crumbled paneer
1 small onion, chopped
1 small tomato, chopped
Spices (turmeric, pepper)
1 tsp oil
2 slices millet bread
STEPS
Heat oil in a pan and add cumin seeds. Let them crackle. Add chopped onion and sauté until soft and translucent. Add tomato, green chilli, turmeric, and salt. Cook until the mixture turns soft and lightly cooked.
Add crumbled paneer and mix gently. Cook for 2–3 minutes on low heat.
Toast the millet bread slices until crisp. Spread the paneer bhurji evenly over the toasted millet bread. Serve warm.Â
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Boiled Sprouts Peanut Salad
I N G R E D I E N T S
1 cup mixed sprouts (moong,
moth, or chana), boiled
2 tablespoons roasted peanuts
(coarsely crushed)
1 small onion, finely chopped
(optional)
1 small tomato, finely chopped
1 tablespoon lemon juice
Salt to taste
Black pepper or roasted cumin
powder (optional)
Fresh coriander leaves
STEPS
Boil the sprouts until soft but not mushy. Drain excess water and allow to cool. In a mixing bowl, add boiled sprouts and roasted peanuts. Add chopped onion and tomato. Sprinkle salt, lemon juice, and pepper or cumin powder. Mix gently until all ingredients are well combined. Garnish with fresh coriander and serve immediately.
Sattu Parantha
I N G R E D I E N T S
1 cup whole wheat flour
½ cup sattu (roasted gram flour)
1 small onion, finely chopped
(optional)
1 green chilli, finely chopped
(optional)
½ teaspoon roasted cumin
powder
Salt to taste
Water as needed
1 teaspoon oil (for cooking)
STEPS
In a bowl, mix sattu, onion, green chilli, cumin powder, and salt.
Add a little water and mix to form a soft, crumbly stuffing. Prepare a soft dough using whole wheat flour and water. Rest for 10 minutes. Divide the dough into equal portions and roll into small balls.
Flatten one ball, place a portion of the sattu mixture in the center, and seal. Roll gently into a parantha. Cook on a hot tawa using minimal oil until golden brown on both sides. Serve warm.
