EASY AND HEALTHY WHOLE WHEAT RECIPES FOR WEIGHT MANAGEMENT
1) WHEAT FLOUR PATTY
2) WHEAT FLOUR PANCAKES
3) WHEAT FLOUR MOMOS
4) WHEAT FLOUR UPMA
5) WHEAT FLOUR LADOO
Wheat flour is the powdered form of whole wheat, it is way more healthier to consume when compared to maida (all purpose flour), you can always swap maida for whole-wheat flour to make your dish healthier.
1)WHEAT FLOUR PATTY / KOTHUMAI ADAI :
INGREDIENTS:
Wheat flour : 250 g
Drumstick leaves : 100 g
Onion : 1 big
Coconut : 1/4 cup
Coriander : handful
Salt : to taste
Chilli powder : 1 tsp
Oil : needed
METHOD:
1)In a bowl add wheat flour, drumstick leaves, onion (finely chopped), coconut (grated), coriander, salt and chilli powder and give it a nice mix.
2)To the mix, Add water little by little until it forms a not so thick or runny consistency.
3)In a plantain leaf, take some of the dough and tap it to the chapathi like layer.
4)Heat the pan, add little oil and place the patty.
5)Cook for 3 mins on both the sides each
6) Yummy adai is ready!
NUTRITIONAL VALUE:
Calories : 114kcal
Carbohydrates : 87 g
Protein : 20 g
Fat : 10 g
2)WHEAT FLOUR PANCAKES:
INGREDIENTS:
Wheat flour : 250 g
Egg : 2
Milk :300ml
Salt : pinch
Sugar : 3 tbsp
Almonds : 4-5
METHOD:
1)In a bowl add all the dry ingredients – wheat flour, salt and sugar. Give it a nice mix.
2)Separate egg white and egg yolk carefully.
3)To the dry ingredients add egg yolk and milk. Mix them well without any lumps.
4)Now, beat the egg white for about 10-15 mins, until light and fluffy layer forms.
5)Add those fluffy uplifted egg white to the flour and gently mix them well.
6)In a pan, pour a scoop of the batter and let it cook on both the sides.
7)Serve it with some honey and nuts if you like.
NUTRITIONAL VALUE:
Calories : 78kcal
Carbohydrates : 15 g
Protein : 8g
Fat : 5 g
3)WHEAT FLOUR MOMOS :
INGREDIENTS:
DOUGH PREPARATION
Wheat flour : 2 cups
Salt : as per required
Oil : 2 tsp
Water : as per required
MASALA PREPARATION
Onion : 3
Carrot : 1
Cauliflower : ½
Cabbage : ¼
Oil : 1 tsp
METHOD:
1)Mix wheat flour, salt, oil and water as per necessary and knead the dough. Cover the dough with wet cloth for about 15 mins and keep them aside.
2)For the masala, in a pan add oil, onion, carrot, finely grated cauliflower and cabbage and sauté well with a pinch of salt and pepper
3)Roll the dough into small round shaped patty and stuff the masalas as required.
4)Make the momos in different shapes as you like.
5)Boil them in an idli pan for 15 mins.
6)Serve it with a chutney of your choice
NUTRITIONAL VALUE:
Calories : 20 kcal
Carbohydrates : 5 g
Protein : 0.8 g
Fat : 0 g
4)WHEAT FLOUR UPMA
INGREDIENTS :
Wheat flour : 1 cup
Curd :1/2 cup
Peanuts : 30 g
Onion : 1
Green chillies : 2-3
Coriander :
Cumin seeds : 1 tsp
Mustard seeds : 1 tsp
Turmeric powder : 1 tsp
Chilli powder : 1 tsp
Salt : to taste
Ghee : 2-3 tbsp
METHOD:
1)Roast the wheat flour on medium flame in a dry pan for 7-10 mins.
2)In a pan add oil, mustard and cumin seeds and roast it for few seconds. And then add peanuts, onion, chilli, curry leaves. Then add all the powders – turmeric, red chilli and salt to taste and sauté well.
3)Now add the roasted wheat flour and mix well. Then add curd and mix.
4)Add hot water in flour and mix it well. Stir it continuously as there are no lumps.
5)Cook for 5 mins in low flame and then add ghee and coriander to finish the recipe!
NUTRITIONAL VALUE:
Calories : 109 kcal
Carbohydrates : 74 g
Protein : 10 g
Fat : 28 g
5)WHEAT FLOUR LADOO:
INGREDIENTS:
Ghee : 4-5 tbsp
Wheat flour : 1 cup
Gram flour : 1 cup
Powdered sugar : 1cup
Cashews : 4-5 crushed
Cardamom powder : 1tsp
METHOD:
1)In a pan add ghee, wheat flour and gram flour. Roast them well until the flour combines and releases ghee.
2)Transfer it to a bowl, and allow it to warm. Then add sugar, nuts and cardamom powder.
3)Mix it well, by breaking the lumps. Form small balls with the help of the palms.
4)Sweet and yummy wheat-besan balls are ready!
NUTRITIONAL VALUE:
Calories : 300 kcal
Carbohydrates : 39 g
Protein : 8 g
Fat : 10 g
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