Eating Rich – Healthy Diet Chart

Diet chart

Sprouts, Legumes, Lentils, Grains & Seeds

The weekly diet chart :

People are consuming lot of junk food which is actually leading them to suffer some sort of disorder or obesity. It is therefore suggested to have a control over the cravings for junk stuff. People choose junk food as they taste yummy but with late side effects, there are several equally tasty and healthy options to slide on. “Now better than never”, Start practicing a fresh and healthy diet, In addition to the taste you could also gain proteins, vitamins, iron, calcium, phosphorous and what not?

Diet chart

I would like to start with a couple of basic tips that can make wonders on your overall health grade.

Drink at least 3-4 liters of water per day. This helps in digestion, keeps the health system clean, works as a natural purifier, keeps the skin fresh and flawless.

Eat fresh. Some people prepare and store the food for next day usage, while some store the excess and consume it the next day. This routine is totally unhealthy. Have an eye on the quantity you consume and prepare accordingly using measuring cups/spoons.

Do not skip your breakfast.

Have a fruit routine. For further details on this, check my previous post in “Healthy living”.
Less white sugar, Less fatty foods, Less spicy, Less oily foods, Less alcohol – are highly recommended to stay super-healthy.

Vegetarians need all the contents equivalent to the ones obtained from an animal food. I have stated the Weekly routine based on a veggie diet.

Sprouts & Legumes:

Weekly Routine for sprouts : 2-3 times
Weekly Routine for legumes : 2 times

Sprouts are Rich in : Minerals, Proteins
Legumes are rich in : Proteins, Carbohydrate, micronutrients, fiber

Sprouts Type : Bean sprouts, Root sprouts
Bean & Legume varieties : Adzuki beans, black eye bean, Canellini beans, chick peas, Garbazo beans, Kidney beans, Soy beans, black beans, etc.

Sprouting method:

Sprouting can be done at home. Soaking the bean (legume) in water for 30 min – 10 hours depending on the type of bean used. Once it has soaked well, water is drained and beans are tied in a wet cloth for about 3-5 hours for sprouting.

Sprouts with Add-ons:

Sprouts mixed with nuts have a high nutritional value.
Sprouts with a pinch of salt.
Sprouts tempered with mustard & cumin seeds.
Sprouts garnished with desiccated coconut, lime juice & chopped onions.
Sprouts salad – mixed with other bean or root sprouts with a dash of lime juice.

Legume in different forms (brief ideas) :

Legumes in Indian cuisine – soaked & cooked with whole spice powder , tomato & onion , garlic & ginger paste, green/ red chilies, fresh cream drizzle , garnished with finely chopped onions & coriander leaves. The dish goes well with both rice and indian breads.

Soaked, cooked and mashed legume – mixed along with other finely chopped veggies like carrots, bell peppers or any other mashed veggies such as potato, sweet potato. They can be made as cutlets by shaping them into rounds; slightly flattening and toasting on both the sides or deep-fried in oil.

Soaked, cooked legume – mixed with rice flour ( rice flour makes the croquettes crisper), shaping them, rolling on bread crumbs & deep-frying in oil (or) toasting on both the sides. The croquettes are then placed between buns with lettuce, tomato slice , cheese and sauce to make it a Veggie legume burger.

Lentils, Grains & Cereals :

Weekly Routine for lentils : 4-5 times
Weekly Routine Grains & Cereals: 4-5 times

Lentils are rich in: Micronutrients (phosphorous,folate,iron) , proteins, fiber.
Grains are rich in: fires, minerals, vitamins, carbohydrate.

Types of Lentils : Chick peas, black lentils, split peas, green lentils, pigeon peas,red lentils, etc.
Types of grains & cereals : Wheat, quinoa, barley, oats, brown rice, white rice, millet, rye, sorghum, maize, etc.

Method:

Lentils and grains are cooked along with water in a pressure or electric cooker. Few grains & lentils needs to be soaked first and later cooked.

Recipe(brief) ideas:

Lentils are best eaten with hot steamed rice, or any indian breads (wheat roti, naan, paratha, kulcha, poori).
Cooked lentils – tempered with green & red chillies, mustard seeds, cumin seeds.

Lentils cooked with chopped tomato, onions & garlic (optional). Then tempered with mustard and cumin seeds.

In india, “Sambar” is made with pigeon peas (tuvar dal) usually. Any vegetable including leafy ones could be used to make Sambar. Boiled or fried veggie added to tamarind water and allowed to boil until the tamarind smell is gone. Adding “Sambar” powder and cooked lentil, it is further allowed to boil. Once it starts thickening, the Sambar is tempered with mustard seeds and curry leaves.

Organic Lentil chips are available in few stores that are baked in oven. These are absolutely Oil free and gluten-free.

Grains & Cereals:

Brown/white rice combined with lentils ( pigeon peas or split gram) and veggies, cooked and spiced up. White/brown rice goes well with any dry / wet curry, gravy, liquid side dishes, a thick chutney, pickles, yoghurt. Also by blending the rice well, it can also be used to make chips/ rice crackers by drying the mixture during sunny days.

Few grains like oats, quinoa, barley can be fried along with choice of vegetables and then cooked by adding water to it.

Store bought Cereal mix could be had with a cup of milk, honey, nuts, fruits.

Seeds :

Weekly Routine for seeds : 2 times

Seeds are rich in : Vitamins, phosphorous, Omega3, antioxidants, iron, and so on.

Types of seeds : Flax seeds, sunflower seeds, pumpkin seeds, chia seeds, etc

Ideas :

Flax seeds could be used in numerous ways

Roasted flaxseed powder could be mixed along with the roti dough, flattened and made as regular rotis.
Flax seed could be roasted for 2 minutes in a pan (without oil). Other spices like coconut, red chillies, pepper, cumin seeds are roasted and then blended along with the roasted flax-seed. This powder could be eaten along with hot steamed rice, clarified butter and a pinch of salt.

Other seeds like store-bought sunflower seeds, pumpkin seeds could either be eaten as it is or it could be roasted for a minute in microwave with a teaspoon of butter ,1 teaspoon of pepper and a pinch of salt.

Flax seeds and chia seeds can be used in muffins, puddings, made as crackers/chips, pancakes.

I hope these quick one line tips & ideas might help you recreate a healthier daily diet schedule. There are many more to come in “Healthy living”…..stay tuned !!

Happy healthy living !! 🙂

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