Healthy eating – school lunches
School is a time when children start to make independent choices about their lifestyles. School aged children learn quickly and are influenced by friends and popular trends. This is an important time to talk about and encourage healthy food habits.
• Healthy lunches and snacks help children concentrate and play throughout the day.
• Encourage your child to be involved in their own lunch preparation and discuss choices with them.
• Try to include a variety of foods from each of the 5 food groups.
• If making lunches ahead of time, keep them in the fridge until leaving for school or freeze in advance.
• Through this article I am sharing quick and healthy recipe.
INGREDIENTS (US CUP = 240ML )
• ½ cup semolina (fine rava or suji)
• ½ to ¾ cup water
• 2 tablespoons yogurt
• ¼ teaspoon salt
• 1 medium onion chopped
• 1 small tomato chopped
• 2 tablespoons capsicum chopped
• 1 to 2 green chilies chopped
• 2 tablespoons coriander leaves finely chopped
• 2 tablespoons carrot grated
• 2 to 3 teaspoons oil or butter
Preparation for instant rava uttapam
• Soak semolina in half cup water. Set this aside for 10 mins.
• Meanwhile chop the veggies and season the pan or tawa with oil. Wipe off excess with a kitchen tissue.
• Add yogurt, salt and 2 tbsps water to the soaked rava.
• Mix the batter. It must be not too thin or too thick. If needed add 1 tbsp more water to bring it to a consistency.
Making rava uttapam
• Heat the pan on a medium high flame.
• When the pan is hot, pour half of the batter and spread a bit gently.
• Sprinkle the veggies and press with a spatula.
• Add oil around the edges and cook until done on a medium heat.
• When you see the edges of the rava uttapam leaving the pan, then flip it.
• Cook until the veggies are partially done. Flip back and cook until the rava uttapam turns lightly Crisp.
Eat good feel good.
By Deepika Mahadik
Pre primary Teacher