Author Nutriplanetbysaiph Categories School Lunch Recipes Posted on 0 Comments

Vegetable Sooji Upma

A light, nutritious, and easily digestible meal packed with vegetables and fiber

Ingredients

  • Sooji (semolina/rava) – ½ cup
  • Water – 1 ½ cups
  • Carrot – ½ small, finely chopped or grated
  • Green peas – 2 tbsp
  • Capsicum – ¼ small, finely chopped (optional)
  • Onion – ¼ small, finely chopped
  • Ginger – ½ inch, grated
  • Green chili – 1 small, finely chopped (optional)
  • Curry leaves – 4–5
  • Mustard seeds – ½ tsp
  • Oil – 1 tsp
  • Salt – to taste
  • Coriander leaves – 1 tbsp, chopped

Preparation

  1. Dry roast sooji in a pan on low-medium heat until it turns light golden and aromatic. Remove and set aside.
  2. Heat oil in a pan. Add mustard seeds and curry leaves. Once they splutter, add ginger, green chili, and onion. Sauté until onions turn translucent.
  3. Add carrots, peas, and capsicum. Sauté for 2–3 minute
  4. Pour in water, add salt, and bring to a boil. Slowly add roasted sooji while stirring continuously to avoid lumps.
  5. Cook on low heat for 3–4 minutes until the water is absorbed and upma reaches a soft, fluffy consistency.
  6. Sprinkle chopped coriander leaves on top. Serve warm in a lunchbox or plate.

Benefits

  • Energy & Satiety: Semolina provides slow-releasing carbohydrates.
  • Vitamins & Fiber: Mixed vegetables boost immunity and aid digestion.
  • Easy to Digest: Light on the stomach, ideal for school lunch.
Author Nutriplanetbysaiph Categories School Lunch Recipes Posted on 0 Comments

Curd Rice with Vegetables

A light, nutritious, and protein-rich meal perfect for school lunches

Ingredients

  • Cooked rice – 1 cup (preferably cooled)
  • Fresh yogurt (curd) – ½ cup
  • Carrot – ½ small, grated
  • Cucumber – ½ small, grated
  • Green beans – 3–4, finely chopped (optional)
  • Coriander leaves – 1 tbsp, chopped
  • Ginger – ½ inch, grated
  • Green chili – 1 small, finely chopped (optional)
  • Curry leaves – 4–5 (optional)
  • Mustard seeds – ½ tsp
  • Oil – 1 tsp
  • Salt – to taste

Preparation

  1. Wash and finely chop or grate carrots, cucumber, and beans.
  2. Heat oil in a small pan. Add mustard seeds and curry leaves. When the mustard seeds splutter, add ginger and green chili. Sauté for 30 seconds.
  3. In a bowl, combine the cooled rice and yogurt. Add salt to taste.
  4. Stir in the prepared vegetables and tempered spices. Mix well to distribute evenly.
  5. Sprinkle chopped coriander leaves on top. Serve slightly chilled or at room temperature in a lunchbox.

Benefits

  • Protein & Calcium: Yogurt supports bone and muscle development.
  • Satiety & Energy: Rice provides sustained energy and keeps kids full.
  • Easy to Digest: Gentle on the stomach, ideal for school meals.
  • Vitamins & Fiber: Vegetables enhance nutrition and support immunity.
Author Nutriplanetbysaiph Categories For Adolescents Posted on 0 Comments

Healthy Methi Paneer Paratha

A wholesome, protein-rich paratha ideal for adolescents to support growth and energy.

Ingredients (Serves 4)

  • Whole wheat flour – 1 cup
  • Fresh methi (fenugreek) leaves – 1 cup, washed and chopped
  • Paneer (cottage cheese) – 100 g, grated
  • Green chili – 1 small, finely chopped (optional)
  • Ginger – ½ inch, grated (optional)
  • Cumin seeds – ½ tsp
  • Turmeric powder – ¼ tsp
  • Salt – to taste
  • Water – as needed for dough
  • Oil or ghee – 1–2 tsp for cooking

Preparation

  1. Prepare the dough: In a bowl, combine whole wheat flour and a pinch of salt. Gradually add water and knead into a soft, smooth dough. Cover and set aside for 15–20 minutes.
  2. Prepare the filling: In a separate bowl, mix chopped methi leaves, grated paneer, green chili, ginger, cumin seeds, turmeric, and a little salt. Ensure the mixture is not too watery; squeeze out excess water from methi if needed.
  3. Assemble the parathas: Divide the dough into 4 equal portions. Roll each portion into a small circle. Place 2–3 tablespoons of filling in the center and bring the edges together to seal. Roll gently into a flat circle, about 6–7 inches in diameter.
  4. Cook the parathas: Heat a non-stick skillet or tawa on medium heat. Place the rolled paratha on it and cook for 1–2 minutes. Flip, apply a little oil or ghee, and cook until both sides are golden brown.
  5. Serve hot: Enjoy with yogurt, chutney, or a glass of milk for added calcium and protein.

Benefits

  • Protein & Calcium: Supports bone and muscle growth.
  • Iron & Vitamins: From methi leaves, boosts immunity and overall health.
  • Fiber & Energy: Whole wheat flour provides sustained energy for growing adolescents.
Author Nutriplanetbysaiph Categories For Adolescents Posted on 0 Comments

Gooseberry & Jaggery Jam

A nutrient-packed, naturally sweetened jam made with gooseberries (amla) and jaggery, perfect for adolescents and anyone looking to boost iron and immunity.

Ingredients

  • 1 cup fresh gooseberries (amla), deseeded and chopped
  • ¼ cup grated jaggery (adjust to taste)
  • ½ tsp cardamom powder (optional)
  • 2–3 tsp water, if needed

Preparation

  1. Wash and chop the gooseberries into small pieces.
  2. In a pan, add chopped gooseberries and a little water. Cook on medium heat for 5–7 minutes until soft.
  3. Add grated jaggery and stir continuously until it melts and combines with the gooseberries.
  4. Cook for another 5–7 minutes until the mixture thickens to a jam-like consistency.
  5. Stir in cardamom powder (optional) and let the jam cool completely.
  6. Store in a sterilized glass jar in the refrigerator for up to 2 weeks.

Benefits

  • Iron & Vitamin C Rich: Supports hemoglobin formation and helps prevent anemia, especially beneficial for adolescent girls.
  • Immune Boosting: Gooseberries are rich in antioxidants and vitamin C.
  • Naturally Sweetened: Jaggery provides gentle sweetness without refined sugar.
Author Nutriplanetbysaiph Categories For Adolescents Posted on 0 Comments

Capsicum Stuffed with Paneer & Corn

A colorful, nutrient-dense dish ideal for growing teens. This baked stuffed capsicum combines protein, fiber, and essential vitamins, supporting muscle development, immunity, and sustained energy, while being light and easy to enjoy.

Ingredients (Serves 2–3)

  • 3 capsicums (bell peppers), halved and seeds removed
  • ½ cup paneer, crumbled (low-fat, preferably homemade)
  • ¼ cup boiled sweet corn
  • 1 small onion, finely chopped
  • 1 small tomato, finely chopped
  • 1 tsp olive oil
  • ½ tsp cumin powder
  • ¼ tsp black pepper
  • Salt – to taste
  • Fresh coriander leaves, chopped for garnish

Preparation

  1. Preheat oven to 180°C (350°F).
  2. Heat olive oil in a pan and sauté onion and tomato until soft.
  3. Add paneer, boiled corn, cumin powder, black pepper, and salt. Mix well and cook for 2–3 minutes.
  4. Fill each capsicum half with the paneer-corn mixture.
  5. Arrange stuffed capsicums on a baking tray and bake for 12–15 minutes, until capsicums are slightly tender but still crisp.
  6. Remove from oven and garnish with fresh coriander before serving.

Benefits

  • Protein-Rich: Paneer supports muscle growth and bone health.
  • Fiber & Vitamins: Capsicum and corn provide antioxidants, vitamin C, and fiber for immunity and digestion.
  • Balanced Meal: Combines healthy carbs, protein, and essential micronutrients.
  • Teen-Friendly: Mildly spiced, visually appealing, and easy to enjoy.
1 2 3 4