World Health Day Special Contest - Healthy Breakfast Recipes

Theme: Millet Magic - By Khyaal Club Members

Here are the shortlisted entries from the Khyaal Healthy Breakfast Contest, where our Khyaal Club members showcased their culinary creativity around the theme “Millet Magic”, using nutritious millets like ragi, jowar, and bajra in their recipes.

Jowar Dhokla by Asha Gauri Shankar Ji (Khyaal Club Member)

Ingredients:
Jowar Flour 1 cup, Semolina ¼ cup, Dahi ½ cup, Carrot 1 medium size (grated), Ginger grated ½ teaspoon,Oil 2 tablespoon, Rai (sarson) ½ teaspoon, Sesame seeds (Til) 1 teaspoon, Curry leaves 10-15, Lemon juice 1 teaspoon,Sugar 1 teaspoon, Eno 1 teaspoon (or baking soda ½ teaspoon),Green Chillies 3-4 (or as required to taste),Salt as per taste,Water 2 cups or as required.

Method:
In a bowl add jowar flour, semolina, dahi, grated carrot, ginger and salt to taste. Make into a smooth paste using water and keep aside for 20 min. This helps the semolina and jowar to absorb water.

Prepare the dhokla pan by greasing it with oil. Put water in the steamer and allow it to boil. Keep the oiled tin in the steamer to warm it. To the batter add 1 tablespoon of oil and mix. Add water to make the batter of desired consistency, not too thin and not too thick. (Jowar dhokla requires a bit more water than besan dhokla). Add 1 teaspoon of eno salt, mix and pour into the tin (take the tin out from the steamer before pouring the batter). Tap slightly to make it even. Steam for 15-20 minutes. Check with a toothpick, it should come out clean. Allow to cool.

In a small karahi, put 1 tablespoon oil, ½ teaspoon rai, slit green chilles 2-3 (or as per taste), ½ teaspoon til, curry leaves and let it splutter. Then add ¾ cup water and bring to a boil. Add sugar and lemon juice. Allow it to cool. Take out the dhokla from the pan. Pour the tadka on the dhokla(both should be warm). Sprinkle some til on the dhokla and serve with green(coriander, mint curry leaves) chutney.

Health Benefits:
Jowar, a gluten-free grain, is rich in protein, fiber, and essential minerals. Being glutenfree it is suitable for people with gluten intolerance. Being rich in fiber, it aids in digestion and promotes satiety. Being rich in magnesium and calcium, makes the bone strong. The antioxidants and nutrients support cardiovascular well-being. Its high protein content supports muscle development. Jowar regulates blood sugar levels, making it beneficial for diabetics. Carrots provide beta-carotene, which support eye health and increase immunity. The dietary fiber, aids in digestion and promotes satiety. Thus nutritional value of the dokhla is boosted. Having it with green chutney made from coriander, mint, and curry leaves enhances digestion, supports heart health, and provides essential nutrients like vitamins A, C, and K. Incorporating this flavourful chutney into your meal boosts overall taste and well-being.

Ragi Waffles by Mala Mehta Ji (Khyaal Club Member)

Method: Take a bowl and add one cup Ragi flour, 1/4th cup jaggery powder, 1/4th teaspoon baking powder, one teaspoon homemade Ghee. Combine the mixture along with some warm milk to the batter. Pre-heat the waffle maker and once hot, pour the batter and wait. After three to four minutes, take out the waffles. Dazzle it with a spoonful of honey or maple syrup or if in a mood for indulgence, some dark chocolate sauce. Eat as it is, or, with some fresh cream or fruits (strawberries, blueberries, apples, bananas, etc) of your choice.

For the Bajra Cookie Crumble recipe: Take a bowl, add: one cup Bajra flour, 1/4th cup jaggery powder, six tablespoon sesame seeds. Combine the ingredients and make it a dough. Roll the dough into small round cookies. Pre-heat the airfryer (200 degrees for three minutes). Once ready, place the cookies and let the aroma set in. Now, take the cookies and put them into a grinder. Take them out when crumbled. And, you are ready to go!

Health Benefits:
This recipe is ideal for healthy breakfast lovers who are seeking for some indulgence, and yet at the same time, want to keep a check on their weight. Packed with berries and fruits, this can be a wholesome meal full of proteins and good calories.

Jowar Dhokla by Sunita Kumari Ji (Khyaal Club Member)

Ingredients:
For batter: 1 cup jowar atta, 2 tablespoons suji, 3 tablespoons curd, 1 teaspoon oil (any oil), 1 teaspoon grated ginger, 1 green chopped chilli, Handful of chopped coriander, Salt as per taste.
For tempering (tadhka) 2 tablespoon of coconut oil, 1 teaspoon of seasme seeds, 1 teaspoon of kustard seeds, 8-10 curry leaves, Little pinch of asafoetida.

Method:
Batter: Add jowar flour, suji and curd to a mixing bowl. Add water gradually and make a thick and fluffy batter which has the consistency of cake batter. It should fall in a ribbon like consistency when poured with a ladle. Rest the batter for 15 minutes. Then add ginger ,green chillies, chopped coriander, 1 teaspoon oil & salt and mix well.
Prep Steamer: Grease a round 12 inch plate with oil. Heat the steamer or a pot with water. Place a stand inside and let the water come to a boil.
Add Fruit Salt or Eno: Once the water starts boiling, add fruit salt or Eno to the batter, and mix gently till the batter is frothy.
Steaming Dhoklas: Transfer the batter immediately to the prepared tray or plate, keep it on the stand, cover and steam on medium low heat for 15 minutes. To check if the Dhokla is cooked, insert a toothpick in the centre of the dhokla and if it comes out clean, it’s done. If it has batter on it, steam for a few more minutes until done. Remove the plate from the steamer and set aside to cool.
Tempering: Heat oil in a pan, add mustard seeds and once they sputter then add sesame seeds, hing, curry leaves.
Serving Dhoklas: Demould dhoklas once cooled and cut into squares. Pour the tempering over the dhokla and let it soak in it for 5-10 minutes.

Health Benefits:
Jowar dhokla offers several health benefits, including being a good source of fiber, protein, and essential minerals, and promoting gut health, weight management, and blood sugar regulation.

Ragi Smoothie By Gauri Shankar Ji (Khyaal Club Member)

Ingredients:
Ragi Flour -1.5 tablespoon, Almonds Raw- 10 -12, Chia seeds-1 teaspoon,Flaxseeds-1 teaspoon, Dates 2 small, Mango ½ as they are too large, Water 1½ cup

Method: Soak the almonds overnight (or for 6-8 hours). In the morning peel them and keep aside. Also soak chia seed for an hour in 4 tablespoons of water. In a saucepan add ½ cup water and warm it. Now add the ragi flour slowly and keep stirring. There should be no lumps. Allow it to cook. It will thicken and allow it to cool down. Deseed the date and soak for 10 min. To the blender jar add shelled almonds, chia seeds, flax seeds, dates, mango (peeled and cut in small pieces), cooled ragi flour and 1 cup water. Blend. Pour into glass and enjoy.

Variations:
Can replace almonds by ¼ cup peanuts.
Replace mango by any fruit of your choice. If using apples, also add ¼ teaspoon cinnamon powder. It enhances the taste and flavour.
Can replace dates with honey.

Health Benefits:
Ragi smoothie is a high protein, healthy breakfast. It is ideal as it is filling, fiber rich and full of nutrients and keeps you satiated for a long time. Including all these nutrient-dense foods in our meals enhance our overall well being. Since no sugar is used even diabetic people can have it guilt free. Ragi flour is a powerhouse of nutrients, including calcium, iron, protein, fiber, and essential amino acids. Its high calcium and iron content supports bone health and helps prevent anemia. Having low glycemic index, it regulates blood sugar levels and is beneficial for diabetic people. It is gluten free and therefore useful for those who are gluten intolerant. Almonds are nutrient-rich nuts that may lower LDL cholesterol, support heart health, and provide healthy fats, essential vitamins and minerals. Flaxseeds, being high in omega-3 fatty acids and fiber, they aid digestion and reduce inflammation. Chia Seeds are packed with fiber and antioxidants, hence supporting digestive health and combat oxidative stress. Dates are high in fiber and natural sugars, they promote digestive health, provide quick energy, and offer antioxidants that may support brain function.

Vegan Ragi Pizza by Suman Mahajan Ji (Khyaal Club Member)

Method:
Knead Ragi flour with a pinch of salt & baking powder and little olive oil. Rest the dough for half an hour. In the meantime, chop vegetables like spinach, French beans, carrots & potatoes. Boil the potatoes. Keep aside peas. Sauté these vegetables in olive oil and little salt. Make some fresh tomato puree by using a mixer grinder. Season it with salt and pepper. As an alternative for mozzarella cheese , I have made creamy paste using cauliflower and cashews. Add a little water & salt and grind them in a mixer. Roll the dough into a pizza base and bake it in the oven in the oven for 5 minutes. When it cools- spread the tomato puree evenly on the base. Then spread a thick layer of paste of cauliflower and cashews which tastes like a cheese spread. Now add the Sauté veggies / mashed salted potatoes on the ragi pizza to make a colourful palette look.Sprinkle oregano, chia seeds and little olive oil on it. I have added a few strands of Wheatgrass too. Bake it in the oven as required ( size of pizza). The dish is ready to serve!

Health benefits:

This dish is full of vitamins and fiber. Ragi has a low glycemic index and maintains blood sugar levels. It's also a good source of calcium and iron. Vegetables like spinach, cauliflower, peas ,beans & carrots are a source of iron / vitamin A and fiber- thus good for digestive health. Chia seeds are good in fiber and omega 3. Vitamin C comes with tomatoes and cashews have many health benefits from skin to heart health. Wheat grass has antioxidants / fiber and boosts immunity. The dish is milk free thus suitable for lactose intolerant people. Requires very less oil or spices. It's a healthy breakfast full of fresh vegetables to boost one's energy levels for the day.

Jowar Idli by Haridas P. Ji (Khyaal Club Member)

Ingredients (for approx. 12–15 idlis):
Sorghum millet (Jowar) – 1 cup,Urad dal (split black gram) – ½ cup,Fenugreek seeds – ½ teaspoon,Poha (flattened rice) – ¼ cup (optional, for softness),Salt – to taste,Water – as needed

Method:
Soaking: Wash and soak sorghum in water for 6–8 hours or overnight. Wash and soak urad dal and fenugreek seeds together for 4–6 hours. If using poha, rinse and soak it for 15–20 minutes before grinding.
Grinding: First grind the urad dal and fenugreek seeds into a smooth, fluffy batter (add water gradually). Then grind the soaked SORGHUM (and poha, if using) into a slightly coarse batter. Mix both batters well in a large bowl.
Fermentation: Cover and keep the batter in a warm place for 8–10 hours or overnight to ferment. The batter should rise and look bubbly.
Steaming: Add salt to the fermented batter and mix gently. Pour the batter into greased idli moulds. Steam in an idli cooker or steamer for 10–12 minutes. Check with a toothpick—if it comes out clean, the Idlis are done. Serve hot with coconut chutney, sambar, or any chutney of your choice.

Health Benefits:
SORGHUM (JOWAR) millet idlis are a powerhouse of nutrition. Rich in dietary fiber, they support better digestion and help regulate blood sugar levels. Sorghum is gluten-free, making it ideal for those with gluten intolerance. It’s also packed with antioxidants, protein, and essential minerals like iron, calcium, and magnesium—promoting heart health, boosting immunity, and aiding in weight management. A perfect start to the day, combining tradition with wellness.

Hara Bhara Kabab by Indu Swaroop Ji (Khyaal Club Member)

Ingredients:
Ragi floor 2 bowls, bell pepper, sagoodana, boiled potatoes, peanut powder, spinach, green coriander, salt, red chilly powder, coriander powder.

Method:
Soak 5 tablespoons of sagoodana overnight in water so that water level is 2 fingers above the level of sagoodana. Boil 3 small potatoes and mash them when cool. Chop bell pepper, spinach and coriander finely. Mix all the above ingredients in a glass bowl, add salt as per taste, pinch of turmeric powder, 1 tea spoon of coriander powder, 1/2 tea spoon of mirch. Add water to make a semi tight dough. Divide the dough into small balls and flatten them by pressing light. Grease the tray with the help of a brush of oil, put these flattened bowls in the tray and bake them till they turn into light brown color. Serve hot with chutney. Since it's an oil free dish, hence 100% healthy.

Raagi Dhokla and Appam by Binita Shah Ji (Khyaal Club Member)

Ingredients:
Chutney: Take 100g coriander, 50g mint, 25g peanuts, salt, green chilies, and 50g yogurt. Blend everything in a mixer to prepare the green chutney. Serve it with your dish.

Batter: Take 1 bowl of semolina (sooji), 1 bowl of ragi flour, 100g yogurt, salt to taste, green chilies and ginger paste, 1 tablespoon black pepper, and 1 tablespoon roasted cumin powder. Mix well to prepare the batter.

Method:
First, take a bowl and mix semolina (rava) and finger millet flour (ragi flour). Grate half a bottle gourd into it and mix well. Add salt and yogurt, then mix the batter thoroughly to avoid lumps. If you want to make it instantly, add half a teaspoon of Eno. Also, add salt, green chilies, and ginger, then mix everything well. Grease a dhokla plate with oil and pour the batter into it, then steam it. If you don't want to make it instantly, mix semolina and ragi flour with yogurt and let it rest for three to four hours, covering it. After that, add grated bottle gourd, salt, green chilies, and ginger, then mix well. Grease a steaming plate with oil, pour the batter into it, and steam it. For tempering, heat oil in a pan, add mustard seeds, cumin seeds, and a little asafoetida. Then, add curry leaves. Once the tempering is ready, pour it over the steamed dhokla. Your dhokla is ready to serve. You can make appam by greasing the appam pan and pouring the batter made from semolina (sooji) and finger millet (ragi) into it. This dish is excellent for a morning breakfast.

Health Benefits:
Ragi is a good source of dietary fiber, which aids in digestion, promotes satiety, and can help with weight management. It's a significant source of calcium, crucial for maintaining strong bones and teeth. Ragi contains other essential nutrients like protein, magnesium, and B vitamins.

Jowar Dhokla by Asha Thosani Ji (Khyaal Club Member)

Ingredients:
One bowl jowar flour, 2 tablespoons of sooji or semolina, 3 tablespoons of sour curd, one tablespoon of oil, one tablespoon of crushed ginger & green chillies paste, half bowl of water, one tablespoon of Eno powder, salt according to your taste, 1/2 teaspoon of mustard seeds, 1/2 teaspoon of white sesame seeds, one & half tablespoons of oil, some curry leaves, 1/2 teaspoon of hing, shredded coconut (optional), red chilli powder.

Method:
First sieve the jowar flour. Later add the sooji & curd. Add water & stir it thoroughly. Note there should be no lumps. Let it rest for 15 to 20 minutes so that the sooji gets nicely soaked. In the meantime you can grease the dish and heat the steamer with 2 glasses of water in it. Next, you will put the rest of the ingredients such as ginger & chilly paste, salt & eno also. Now put in the greased dish. Boil it for about 15 to 20 minutes in hot & medium heat. Check with a knife, to see they are boiled by pricking it in the dhokla. After that you can cut the dhoklas in a diamond or square shape. Now for the tadka, heat the oil in a kadai, put the mustard & sesame seeds, curry leaves. Also, pour it on the jowar dhoklas with some red chilli powder.

Health Benefits:
This dish is good for digestion, low in cholesterol, and packed with essential nutrients. It helps improve blood sugar levels and keeps the heart healthy. Additionally, its high fiber content supports effective weight management.

Ragi Appe by Gursharan Kaur Hazooria Ji (Khyaal Club Member)

Method:
Make fermented batter using following: 1 part udad dal, 1 part ragi millet, 1 part jowar millet, 1 part little millet, 1 part kodo millet, 1/2 part sabudana, 1 tsp methi dana, Salt to taste

Soak dal, sabudana and millets separately overnight. Grind into batter and leave to ferment for 8-12 hours in a warm place. Add beetroot to the batter and then make appe in appe pan.

Health Benefits:
Ragi is a good source of calcium, iron, protein and fiber. It supports bone health and regulates blood sugar. Jowar is a gluten free millet and helps improve digestion and heart health. Little millet also supports heart health and aids digestion due to high fiber content. All millets are diabetic friendly.