Palak Paratha

Ingredients:

1. 160 grams whole wheat flour.
2. Palak (Spinach) 200 grams finely chopped.
3. Four teaspoon olive oil (aprox 16 grams).
4. Salt, chilly powder, garam masala to taste.

Serving size:

Four parathas.

Preparation:

1. Wash Palak under running water and finely chop it.
2. Take wheat flour, add salt, chilly and masala to taste.
3. Add palak and water to make the dough and mix them well. Make sure the flour is not diluted much.
4. Divide the dough into 4 equal parts.
5. Start making paratha and add 4 gms olive oil per paratha while heating it on the non-stick frying pan.
6. Heat it for 2-3 minutes and serve hot.

Benefits:

1. This recipe is good for those kids who do not eat leafy vegetables otherwise.
2. This recipe is rich in Vitamin-A and other minerals and low in calories.
3. This tastes well with tomato chutney or sauce.
4. High in dietary fibres.

Nutritional data:

Apple and Nuts breakfast

Ingredients:

1. 250ml boiled and cooled milk.
2. One big apple(150gms) cut into small pieces.
3. 15gms walnuts (chopped) and do not use more than this quantity.
4. 15gms almond (chopped) and do not use more than this quantity.
5. One tablespoon honey.

Servings:

For one person.

Preparation:

Blend honey with milk in a mixture. Take the milk in a bowl and add the nuts (Almond & walnuts) and apple pieces to it.
This is a simple and easy to prepare breakfast that will keep your breakfast light ad healthy.

Benefits:

1. Nuts are the best food that humans can have, these are rich in omega-3 and 6 fatty acids that keep the bad cholesterol away from you.
2. Milk is a complete food that is rich in all the essential nutrition that a human body needs.
3. Honey is a natural sweetener and a better alternative to sugar.
4. Diabetes patients must avoid honey in this diet. Nuts can work wonders for diabetes patients.

Nutrition data: