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Ingredients:
1 cup cornflakes; coarsely ground to powder,
2 tsp mustard seeds (rai),
1/2 tsp asafoetida (heeng),
1 long green chilli; chopped,
8-10 curry leaves,
1 onion; chopped,
1/2 tsp turmeric powder,
1/2 tsp red chilli powder,
Salt and sugar to taste,
1 tsp lemon juice,
Oil for tempering,
Water,
Chopped coriander leaves to garnish.

Method:
Dry roast the cornflakes powder on low flame till its fragrant. Then heat a oil in a pan. Add mustard seeds, let them splutter and then add curry leaves, green chillies and onion. Cook till onion is soft and pinkish. Then add asafoetida, turmeric, red chilli powder, fry for a minute. Then add the roasted corn powder, mix well. Add sugar and salt, warm water enough to cover the mixture (do not add excess water, else the upma would become sticky, you can add more water if required later after checking) , mix, cover and cook for 2-3 minutes. Uncover, mix and remove. Garnish with chopped coriander leaves and serve.

A healthy breakfast, lunch, lunch box, tiffin recipe. Ideal meal option for children since they do not like to eat radish.

Ingredients: (Serves 4-5)
2 white radish with some leaves; grated and leaves finely chopped,
3 tbsp chopped coriander leaves,
4 tbsp yogurt/curd,
2 green chillies; finely chopped,
3 tsp garlic paste,
Salt to taste,
Wheat flour enough to knead a dough,
Oil for frying.

Method:
Mix all the ingredients except oil and knead a dough. Apply little oil to your palms and again knead the dough well. Set aside for until you want to prepare the parathas. Divide the dough into small balls. Dust with wheat flour and roll into parathas. Heat a tava/griddle, put some oil and roast parathas from both sides. Serve with yogurt, butter, chutney, pickle or tomato ketchup.

TIP:
These parathas do not contain any ingredients that have a high fat content, so to prepare a healthy paratha avoid using much oil / butter for frying.

Ingredients:
500gms red beans; boiled with little salt*,
1/2 cup chopped green onions,
1/2 cup cooked brown rice,
1/2 cup low fat Italian Salad dressing,
1/2 cup cheddar or low fat cheese; grated or crumbled,
10-12 large lettuce leaves.

Method:
Spread lettuce leaves on plates, mix all the other ingredients in a bowl and combine well. Let it aside for some time so that the flavors mix well. Place spoonful of mixture on each
lettuce leaf, roll and wrap to seal.

This preparation can be served as breakfast or as a snack. Kids will love it!

Ingredients:
1 cup crushed paneer,
3/4 cup fresh bread crumbs (for binding),
1/2 cup dry bread crumbs (to coat),
1 cup finely chopped onion,
1 cup finely chopped tomatoes,
1/2 cup finely chopped coriander leaves,
1/2 tsp finely chopped garlic,
1/2 tsp turmeric powder (optional),
1/2 tsp red chilli powder,
1/2 tsp garam masala powder,
Salt to taste,
2 tbsp + Oil for frying.

Method:
Heat 2 tbsp oil in a kadhai (wok) and add garlic, onions and tomatoes and cook stirring till they soften. Then add red chilli powder, garam masala and fry for a minute. Add crushed paneer and sprinkle salt, mix and remove from flame. Set aside to let it cool. Then add coriander leaves, fresh bread crumbs and knead well. Then make small balls and flatten them and dip them into the dry bread crumbs to coat well from both the sides. Heat oil in a pan and place these balls in it. Fry from both the sides till they turn golden. Serve with any chutney or sauce of your choice.

Ingredients:
6 bread slices,
1 cup boiled red kidney beans, (soak beans overnight and then pressure cook with a pinch of baking soda)
Grated cheese or slices,
1/2 cup tomato Salsa, (Recipe available at:
Butter,
Salt and pepper to taste,
Lettuce leaves,
2 tbsp Oil.

Method:
Heat oil in a pan, add boiled red beans, add tomato salsa and salt and pepper to taste. Cook for 2 minutes and remove from flame, let it cool. Spread butter on the bread slices, lettuce leaves, cheese slice, spread the stuffing and place the other buttered bread slice.

TIP:
An easy and quick salsa can be made just by chopping together tomatoes, onion and some red chilli if you like. Add some chopped cilantro or coriander.