Introduction
Why Healthy Recipes Are Important?
- For Children: Protein, vitamins, and minerals support proper growth and development.
- For Young Adults: Low-oil, high-fiber food helps maintain fitness.
- For the Elderly: Light, easily digestible, and calcium-rich meals strengthen bones and joints.
3 Easy and Nutritious Healthy Recipes
1. Oats Vegetable Upma
Ingredients:
- 1 cup oats
- 1/2 cup chopped carrots, peas, beans
- 1 onion, finely chopped
- 1 tsp mustard seeds, curry leaves
- Salt to taste
- 1 tsp oil
Method:
Heat oil in a pan, add mustard seeds and curry leaves. Sauté onion lightly, then add vegetables and cook for 2-3 minutes. Add oats and roast lightly. Pour in 2 cups of water, add salt, cover, and cook on low flame. This light and fiber-rich breakfast is perfect for all ages.
2. Moong Dal Chilla
Ingredients:
- 1 cup yellow moong dal (soaked and ground)
- 1 onion, 1 tomato, green chillies (finely chopped)
- coriander leaves
- Salt and spices to taste
Method:
Mix onion, tomato, green chilies, and spices into the dal paste. Spread a thin layer of the batter on a lightly oiled non-stick pan and cook until golden on both sides. This protein-packed recipe is light, filling, and perfect for any time of the day.
3. Fruit & Nut Yogurt Bowl
Ingredients:
- 1 cup low-fat yogurt
- 1 banana, 1 apple, 1/2 cup seasonal fruits
- Almonds, walnuts, cashews
- 1 tsp honey
Method:
Mix chopped fruits and nuts into yogurt, drizzle honey on top, and serve. This healthy snack is rich in calcium, vitamins, and antioxidants – giving energy and freshness for all ages.
