Saturday, March 22, 2008

Healthy Sandwich

Every morning, making a special and tasty breakfast is a real challenge. Breakfast must be a bit filling with a balance of nutrients. Almost in all houses breakfast invariably will be made either with oats, bread or cereals. So, in order to make it interesting and tasteful, variety is a must and that too it must be easy to make, due to time contraints these days. It is the duty of the housewife to make the right choice of food for the family in order to have a healthy lifestyle. To divert children from eating junk foods, we have to be creative enough in preparing mouth-watering recipes which have good nutrition in them.

Wholemeal Bread - 3slices
Spinach - a bunch
Onion - 2nos
Groundnut - 3tsp
Channa dhal - 4tsp
Yellow moong dhal - 4tsp
Urad dhal - 2tsp
Mustard - 1tsp
Jeera - 1tsp
Turmeric powder - 1/4tsp
Chilli powder - 1/4tsp
Oil - 3tsp
Salt - to taste
Bean sprouts - 2tsp
Cucumber - 3round slices
Tomato - 2 round slices

1. Soak beans and make sprouts or use the ones that is sold in supermarkets.
2. Wash and cut spinach. Peel and cut onions.
3. Soak the channa dhal, yellow mong dhal and groundnut overnight.
4. In a heated kadai, add oil, and then mustard, urad dhal, channa dhal, groundnuts,jeera, onions, turmeric powder and saute well. Add 1/4cup water and boil. Later add spinach, salt and toss well. Once cooked remove from fire and keep aside.

5. Toast the bread in the toaster and remove.
6. Fill one piece with spinach, place other one on top and keep the tomato and cucumber slices and sprouts. Place the last piece on top and press a bit and cut into triangle and serve.

The sprouts are a good source of dietary fibre and also high in the B vitamin, folate and vitamin C. Refrigerate sprouts in a plastic bag to keep them moist and crisp. If you bought them in a plastic bag, take them out and repack them in bags large enough that they do not crush each other. To get the most vitamin C, use the sprouts within a few days. Sprouts help to lower risk of some birth defects and lower risk of heart attack. Spinach helps us to get a number of nutrients, including calcium, iron, folate and vitamin A. Cucumber's high water content gives it a very unique moist and cooling taste. Luscious, juicy tomatoes not only taste wonderful, but also offer a range of health benefits for everybody: an excellent source of vitamin C, plus vitamin A, potassium and fiber. Tomatoes are also high in lycopene, which works with other vitamins and minerals to aid in disease prevention. Research suggests that the combination of nutrients in tomatoes may help prevent cardiovascular disease and prostate cancer.
This is my submission for WBB#20-Balanced Breakfast hosted by Mansi.


Meg Wolff said...

You sandwiches look delicious!

Meg Wolff said...
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