As the woman of the house, you carry a lot of responsibility.Planning, cooking and serving healthy meals stand at the top of the mountain of those responsibilities.And if you have three generations living together or a joint family set-up, meal planning gets tougher. It’s nearly impossible to meet both, the nutritional requirements and please the fussy eaters, isn’t it?
Understanding the uphill task at hand, we, at bon happetee, have a magic wand – easy-peasy tips and tricks. They will take care of your family’s nutrition and make your life simpler.
We can already see the broad smile on your face ?Now, let’s start unravelling our secrets:
The regular meals:
When we talk about lunch or dinner, its usually dal, roti, sabzi and rice. Now, getting a combination that everyone will relish is super difficult. You rotate the vegetables and dal to ensure variety and nutrition but that’s not going to work always. Someone will make a face when you serve them food.
How do you serve nutritious food that appeals to their taste buds as well as is nutritious? Well, you can try these variations instead:
- Rajma, rice and salad
- Vegetable idli / masala idli with sambhar and coconut chutney
- Tawa pulao with vegetable raita
- Mixed veggie paratha with curd (You can mash sprouts, paneer to make it healthy)
- Different variants of rice – peas, carrot, corn or mix vegetable pulao – can add variety to your meals.
After all, variety is the spice of life ?
Time for some indulgence:
Okay, you’ve got your roz ka khaana right. But, what about when you’re in the mood for indulgence? Let’s say you are preparing palak paneer, methi mutter malai, dal makhni or chole bhature. These dishes are healthy and tasty, and no one will complain. But you’ve got a problem – They are rich in calories.
So, how do you let your family enjoy them without piling on weight? It’s through the art of balancing – a skill that you are a pro at! Every time you cook any of these dishes, ensure you are serving a low-calorie dish that complements the meal.
Vegetable raita, home-style dal, stir-fried veggies (tossed in minimal oil) or a baked/grilled side-dish such as baby corn/mushroom tikka/dhokla/pasta and veggie salad work best. Serving them along with a meal, will keep a tab on portion size.
Whenever you go out for a family dinner, start your meal with a clear soup and grilled/roasted/steamed starters. It will keep the overeating and calories in control!
And make desserts a family meal. Every member of the family must have his/her share in the sundae, gulab jamun, rasmalai or shrikhand. Make the sweetness in the dessert spiral into relations.
Making fast food healthy:
If you are preparing pasta, pizza or burgers at home here are some tips to make it healthy:
- Opt for whole-wheat pasta, buns or pizza base
- Prepare the pizza/pasta sauce using tomatoes, bottle gourd, carrots, instead of only tomatoes
- Add ½ portion of cheese and half of paneer/ egg whites while baking pizzas
- Make a burger patty with rajma/chole/soya bean, vegetables and paneer. Grill it instead of frying
- Use hung curd instead of mayonnaise
- Soups or salads work as a great accompaniment
It’s an oily affair:
A lot of advice floats about the quantity and type of oil to be used for cooking. It’s best to keep oil consumption to ½ litre per person for a month. For example, if there are 4 members in the family, oil intake should be 2 litres in a month.
Rotating your cooking oils – peanut, mustard, olive, sesame – is a good idea to get your quota of essential fats.
With these easy-to-follow tips, we are sure you and your family’s health will emerge the winner!We hope you are not running out of ideas for what to cook.
If you are, we have a simple solution – Download the bon happetee app. It will give you healthy and customized recommendations. It will become your best buddy in no time ?
The app will take care of your and your family’s overall health – whether its nutrients or calories and the menu planning as well.
So, what are you waiting for?
Vishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.