MINI MEALS FOR OBESE

MINI MEALS FOR OBESE

FOUR Delicious mini meal recipes and foods for those who are overweight:

For every obese person, weight management is a lifetime task which can be achieved by eating the right food and leading an active lifestyle by exercising. It is a general belief among those who are on a weight loss diet that they will have to avoid all the foods they love. However, one can enjoy their favourite dishes and still lose weight by simply replacing the high calorie ingredient with a low calorie alternative.

Food an obese person must choose are whole cereal such as wheat, jowar, bajra, nachni, oats, barley, all variety of pulses and legumes, egg white, fresh fishes such as sardines, salmon, tuna, mackerel, surmai,  lean cuts of  turkey (select lean cuts without skin and fat), good quality oil – rice bran oil, mustard oil, olive oil, canola oil, soy bean oil, nuts such as almonds, walnuts, seeds such as flaxseeds, sunflower seeds, til seeds, whole fruits, unstrained vegetable juices or salads and low fat milk and milk products. 

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Mini Meal has proven to be a successful and a healthy way to lose weight. Here are few mini meals you can try:

Mini Meal 1 – Serves 4
Dudhi palak roti with low fat curd
Ingredients - Dudhi Palak Roti
1 cup wheat flour
¼ cup soy flour
½ cup grated dudhi 
½ cup chopped spinach sautéed in ¼ tsp of oil
¼ cup chopped coriander
1 medium grated onion
1 Tbsp chopped pudina
2 Tbsp low fat curd 
1 tsp red chilli powder
¼ tsp turmeric
Salt to taste
Method
Mix all of the above ingredients and bind into a dough. Make paratha and cook on a non-stick pan. Serve with low fat curd.

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Mini Meal  - 2   Serves 4
Chilli bean soup with sprout salad
Ingredients - Chilli bean soup
450gm tomato
½ chopped onion
½ chopped capsicum
½ spring onions
100gm boiled chawli/ rajmah
3 Tbsp white sauce
¼ tsp of chilli sauce
1 tsp rice bran oil 
Salt to taste
Method
Cut the spring onions with half the leaves into small pieces. Keep aside one tomato and cut the rest into big pieces. Add 5 tea cups of water and cook. When cooked, blend the mixture. Chop the remaining tomato. Heat 1 tsp of oil and fry the onion for 1 minute. Add capsicum and spring onions and cook for 2 minutes. Add the tomato soup and boil for 10 minutes. Add the chopped tomato and boiled chawli or rajmah, white sauce, chilli sauce, brown sugar, salt and cook for a few minutes.
Preparation for white sauce
1 cup of low fat milk
2 tsp wheat flour
1 tsp low fat cheese
Method
Boil 1 cup of low fat milk, add wheat and cheese. Cook till it become thick.

Ingredients - Sprout salad
¼ tea cup sliced celery
1 tea cup boiled carrot
1 head lettuce
1 cup alfa alfa or moong sprouts

For dressing
1 tsp Tabasco sauce
1 tsp tomato sauce
½ tsp olive oil
½ tsp oregano
¼ tsp chilli flakes
2 pinch pepper powder
Method
Mix the above ingredients and garnish with chopped basil leaves.

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Mini Meal - 3  Serves 4
Pandoli with Nutri-green Soup
Ingredients  - Pandoli
Soak 1 cup split Bengal gram and ½ cup udad dal for 3-4 hours and blend 
Ginger chilli paste as per taste
Salt to taste
1½ tsp of fruit salt
½ Lemon juice
1 grated carrot
½ cup grated cabbage
50gm low fat paneer made from cow’s milk
Method
Combine all the above ingredients except fruit salt in a bowl; add water and mix well to make a batter of dropping consistency. Just before steaming add fruit salt and 2 tsp of water over it. When the bubbles form, mix gently. Pour the batter into idli moulds. Steam for 10–12 minutes and remove from the moulds once done and keep it aside.
Ingredients - Chutney
2 Tbsp roasted chana dal
1 cup chopped coriander
¼ cup chopped pudina
1 inch ginger
1 chopped green chilli
1 tsp jeera
2 clove garlic
½ lemon
Salt to taste
Method
Blend the above ingredients into a coarse paste in a mixture. Serve with the pandoli.

Ingredients - Nutri-green soup
250gm parwar
250gm turia
1 cup moong
Roasted jeera powder
Salt to taste
Method
Pressure cook the above ingredients with 3 whistles. Blend the mixture, salt and roasted jeera powder. Bring to boil. Garnish with coriander leaves.

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Mini Meal - 4  Serves 4
Nachni Pancakes with Hung Curd Dip
Ingredients - Nachni Pancake
1 cup of nachni flour
1 Tbsp skimmed milk powder
1 finely chopped green chilly
1 tsp ginger paste
½ cup chopped coriander
1 tsp roasted white til seeds
2 chopped garlic
Salt to taste 

Ingredients - Hung Curd Dip
2 cup of hung curd
1 cup chopped spring onion
Salt to taste
Method
Mix the above ingredients. Add water and mix well to make a batter. Heat a non-stick pan and grease with a little oil. Spread an even layer of batter to make a 4” round.  Cook on both the side till golden brown. Repeat with rest of the batter to make more pancakes. Serve with hung curd dip.