Are you looking for some Indian junk food which are not bad for health and a little bit healthy too. Then this article is for you.
Every mother want to provide healthier alternatives to children’s favorite Indian junk foods. You can make some modifications to traditional recipes to make them healthier without sacrificing flavor. Here are some ideas for healthier Indian-inspired dishes:
Baked Samosas:
- Instead of deep-frying samosas, you can bake them in the oven using whole wheat pastry sheets. Fill them with a mixture of lean ground meat or vegetables, peas, and spices.
Vegetable Pakoras:
- Use chickpea flour (besan) for the batter and add a variety of thinly sliced vegetables like spinach, onions, and bell peppers. Bake or air-fry them instead of deep frying.
Whole Wheat Naan:
- Make whole wheat naan bread at home using whole wheat flour and yogurt. It’s a healthier alternative to regular naan made with refined flour.
Grilled Paneer Tikka:
- Marinate paneer cubes in yogurt and spices, then grill or bake them for a protein-packed, healthier version of this dish.
Baked Bhel Puri:
- Prepare bhel puri using puffed rice, chopped vegetables, and a tangy tamarind chutney. Instead of adding fried sev, use roasted chickpeas for crunch.
Quinoa Pulao:
- Replace white rice with quinoa in pulao recipes. You can add various vegetables and spices for flavor.
Whole Wheat Parathas:
- Make stuffed parathas using whole wheat flour and fillings like spinach, grated carrots, or mixed lentils. Serve them with yogurt or a homemade chutney.
Baked Sweet Potato Fries:
- Cut sweet potatoes into strips, toss them in olive oil, and bake until crispy. Season with Indian spices for a tasty snack.
Fruit Chaat:
- Create a fruit chaat by mixing diced fruits like apples, bananas, and oranges with a sprinkle of chaat masala for a healthy and refreshing snack.
Oven-Baked Pakoras:
- Make pakoras using besan (chickpea flour) batter and your choice of vegetables. Instead of deep frying, bake them in the oven for a crispy and healthier snack.
Cauliflower Wings:
- Coat cauliflower florets with a spicy batter and bake until they are crispy. Serve with a low-fat yogurt-based dip or a chutney.
Mango Lassi Smoothie:
- Blend ripe mangoes with Greek yogurt and a touch of honey to create a delicious mango lassi smoothie that’s lower in sugar than the traditional version.
Whole Wheat Pizza:
- Make homemade pizza using whole wheat crust, a tomato sauce with less sugar, plenty of vegetables, and a modest amount of cheese.
Chapati Rolls:
- Fill whole wheat chapatis with grilled or roasted lean proteins (chicken, paneer) and lots of vegetables. Add a light yogurt-based dressing for flavor.
Homemade Popcorn:
- Popcorn can be a healthy and crunchy snack. Make your own and season it with your choice of Indian spices like chaat masala or turmeric.
Dosa with Lentil Filling:
- Prepare dosas with a filling made from a blend of lentils and vegetables. Serve with a coconut chutney or a tomato-based sauce.
Baked Vegetable Spring Rolls:
- Fill spring roll wrappers with a mixture of stir-fried vegetables and bake them in the oven for a crispy treat without deep frying.
Oats Upma:
- Create a savory upma using oats instead of semolina (rava). Add vegetables, spices, and a tadka (tempering) for flavor.
Chana Chaat:
- Make a protein-packed chaat by combining boiled chickpeas with chopped onions, tomatoes, cucumbers, and a tangy dressing made from lemon juice and spices.
Baked Dhokla:
- Prepare dhokla using a steaming method or bake it in the oven. It’s a healthier alternative to fried snacks and is made from fermented gram flour.
Fruit Chaat:
- Combine diced fruits like apples, bananas, oranges, and pomegranates. Add a sprinkle of chaat masala or a drizzle of honey for extra flavor.
Dates and Nuts Ladoo:
- Blend dates, nuts (almonds, cashews, walnuts), and a pinch of cardamom. Roll the mixture into small ladoos (round balls) for a naturally sweet treat.
Greek Yogurt with Honey and Nuts:
- Serve thick Greek yogurt drizzled with honey and topped with chopped nuts, such as almonds or pistachios.
Semolina (Rava) Kesari with Less Sugar:
- Prepare kesari using semolina, but reduce the sugar quantity. You can also use jaggery as a natural sweetener.
Baked Gulab Jamun:
- Make gulab jamun with a reduced sugar syrup and bake them instead of deep frying. This can help cut down on the overall sugar and fat content.
Mango Sorbet:
- Blend ripe mangoes with a touch of lemon juice and freeze the mixture to create a refreshing mango sorbet with no added sugar.
Coconut Ladoo with Jaggery:
- Replace white sugar with jaggery in coconut ladoos. Jaggery is a less refined sweetener and imparts a unique flavor.
Fruit Custard:
- Make a creamy fruit custard using low-fat milk or almond milk. Add a variety of diced fruits for a colorful and naturally sweet dessert.
Rice Pudding with Brown Rice:
- Use brown rice instead of white rice to make rice pudding (kheer). Sweeten it with jaggery or a smaller amount of sugar.
Baked Malpua:
- Malpua can be baked instead of deep-fried for a lighter version. Use whole wheat flour and reduce the amount of ghee in the batter.
Pumpkin Halwa:
- Prepare halwa using grated pumpkin instead of traditional ingredients like carrots or mawa. Use jaggery as a sweetener.
Roasted Gram (Chana) Ladoo:
- Roast chana (gram) dal and blend it with jaggery or honey to create a sweet and nutty ladoo.
Vegetable Frankie or Kathi Roll:
- Fill whole wheat wraps with a mixture of sautéed or grilled vegetables, paneer (Indian cottage cheese), and a light yogurt-based dressing. This makes for a satisfying and nutritious roll.
Baked Samosas:
- Make samosas using whole wheat pastry sheets and fill them with a mixture of potatoes, peas, and spices. Bake them instead of deep-frying for a healthier alternative.
Tandoori Paneer Tikka:
- Marinate paneer cubes in yogurt, spices, and a touch of oil, then grill or bake them for a protein-rich and low-fat snack.
Vegetable Pakoras with Chickpea Flour:
- Use chickpea flour (besan) to make the batter for pakoras and add a variety of thinly sliced vegetables. Bake or air-fry them instead of deep frying.
Baked Veggie Chips:
- Create crispy chips by thinly slicing vegetables like sweet potatoes, beets, or zucchini. Toss them with a little olive oil, seasonings, and bake until they’re crunchy.
Quinoa Pulao:
- Replace white rice with quinoa in pulao recipes. You can add various vegetables, paneer, or tofu for flavor and protein.
Stuffed Parathas with Spinach or Mixed Vegetables:
- Make stuffed parathas using whole wheat flour and fill them with healthy options like spinach, grated carrots, or a mixture of vegetables. Serve with yogurt or a homemade chutney.
Vegetable Biryani with Brown Rice:
- Use brown rice instead of white rice to prepare vegetable biryani. Load it with a variety of vegetables and reduce the amount of oil used in cooking.
Paneer Nuggets:
- Coat paneer cubes in a mixture of crushed oats and spices, then bake them until golden brown. These make a great alternative to deep-fried nuggets.
Vegetable Spring Rolls:
- Fill spring roll wrappers with a mixture of stir-fried vegetables and bake them in the oven for a crispy and healthy snack.
Baked Bhel Puri:
- Prepare bhel puri using puffed rice, chopped vegetables, and a tangy tamarind chutney. Instead of adding fried sev, use roasted chickpeas for crunch.
Remember that moderation is key, and it’s essential to balance these healthier versions of Indian junk foods with a well-rounded diet that includes plenty of fruits, vegetables, and whole grains. Additionally, you can gradually reduce the salt, sugar, and oil content in these dishes to make them even healthier for your children.
Dr Kaushik, founder kaushik Acupuncture. www.drkaushik.in