Hodophile Mom

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Explore expert parenting tips, screen-free activities for kids, travel experiences, and healthy lifestyle hacks—all from a mom’s perspective.

Deepali Bhawalpuria

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Delightful week filled with delicious discoveries and happy tiffin Ideas! 🍽️

*Healthy Cheese for Kids

📅 Monday: Shallow-fried foods

Here are some kid-friendly shallow-fried recipes that are both delicious and nutritious:

Vegetable Cutlets

Ingredients:

  • 2 cups mixed vegetables (carrots, peas, beans, potatoes)
  • 1/2 cup breadcrumbs
  • 1/4 cup finely chopped onions
  • 1/4 cup finely chopped coriander leaves
  • 1 tsp ginger-garlic paste
  • 1 tsp garam masala
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • Salt to taste
  • Oil for shallow frying

Instructions:

  1. Boil the mixed vegetables until tender. Mash them well.
  2. In a mixing bowl, combine the mashed vegetables, breadcrumbs, onions, coriander leaves, ginger-garlic paste, garam masala, turmeric powder, red chili powder, and salt. Mix thoroughly.
  3. Shape the mixture into small cutlets.
  4. Heat oil in a shallow frying pan over medium heat.
  5. Fry the cutlets until golden brown on both sides.
  6. Serve hot with ketchup or chutney.

Beetroot Tikkis

Ingredients:

  • 2 medium beetroots, boiled and grated
  • 2 medium potatoes, boiled and mashed
  • 1/4 cup breadcrumbs
  • 1/4 cup finely chopped onions
  • 1/4 cup finely chopped coriander leaves
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1/2 tsp garam masala
  • Salt to taste
  • Oil for shallow frying

Instructions:

  1. In a mixing bowl, combine the grated beetroot, mashed potatoes, breadcrumbs, onions, coriander leaves, cumin powder, coriander powder, garam masala, and salt. Mix well.
  2. Shape the mixture into small tikkis.
  3. Heat oil in a shallow frying pan over medium heat.
  4. Fry the tikkis until they are crispy and golden brown on both sides.
  5. Serve hot with yogurt or green chutney.

Oats Chilla

Ingredients:

  • 1 cup oats, powdered
  • 1/2 cup besan (gram flour)
  • 1/4 cup finely chopped onions
  • 1/4 cup grated carrots
  • 1/4 cup finely chopped spinach
  • 1/2 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • Salt to taste
  • Water (as needed)
  • Oil for shallow frying

Instructions:

  1. In a mixing bowl, combine the powdered oats, besan, onions, carrots, spinach, cumin seeds, turmeric powder, and salt.
  2. Gradually add water to the mixture to form a smooth batter of pouring consistency.
  3. Heat a non-stick pan and lightly grease it with oil.
  4. Pour a ladleful of batter onto the pan and spread it into a thin circle.
  5. Drizzle a little oil around the edges and cook until the chilla is golden brown on one side. Flip and cook the other side.
  6. Serve hot with chutney or yogurt.

Moong Dal Chilla

Ingredients:

  • 1 cup moong dal (split green gram), soaked for 4 hours
  • 1/4 cup finely chopped onions
  • 1/4 cup grated carrots
  • 1/4 cup finely chopped coriander leaves
  • 1 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • Salt to taste
  • Water (as needed)
  • Oil for shallow frying

Instructions:

  1. Drain the soaked moong dal and blend it into a smooth batter, adding a little water if needed.
  2. In a mixing bowl, combine the moong dal batter, onions, carrots, coriander leaves, cumin seeds, turmeric powder, and salt.
  3. Heat a non-stick pan and lightly grease it with oil.
  4. Pour a ladleful of batter onto the pan and spread it into a thin circle.
  5. Drizzle a little oil around the edges and cook until the chilla is golden brown on one side. Flip and cook the other side.
  6. Serve hot with green chutney

📅 Tuesday: Fermented or sprouted foods 🌱

Idli

Ingredients:

  • 2 cups rice
  • 1 cup urad dal (split black gram)
  • 1/2 tsp fenugreek seeds
  • Salt to taste
  • Water

Instructions:

  1. Rinse the rice and urad dal separately in water and soak them with fenugreek seeds for 6-8 hours.
  2. Drain the water and grind the urad dal to a smooth batter, adding water as needed.
  3. Grind the rice to a slightly coarse batter, adding water as needed.
  4. Combine both batters and add salt. Mix well and let it ferment overnight or for 8-10 hours in a warm place.
  5. Pour the fermented batter into greased idli molds and steam for 10-12 minutes.
  6. Serve hot with sambar or chutney.

Uttapam

Ingredients:

  • 2 cups idli batter (prepared as above)
  • 1/4 cup finely chopped onions
  • 1/4 cup grated carrots
  • 1/4 cup chopped tomatoes
  • 1/4 cup finely chopped bell peppers
  • 1/4 cup finely chopped coriander leaves
  • Oil for cooking

Instructions:

  1. Heat a non-stick pan and grease it lightly with oil.
  2. Pour a ladleful of idli batter onto the pan and spread it into a thick circle.
  3. Sprinkle the chopped vegetables and coriander leaves evenly over the batter.
  4. Drizzle a little oil around the edges and cook until the uttapam is golden brown on one side. Flip and cook the other side.
  5. Serve hot with sambar or chutney.

Appam

Ingredients:

  • 1 cup rice
  • 1/4 cup urad dal (split black gram)
  • 1/4 cup grated coconut
  • 1/2 tsp fenugreek seeds
  • Salt to taste
  • Water

Instructions:

  1. Rinse the rice and urad dal separately in water and soak them with fenugreek seeds for 6-8 hours.
  2. Drain the water and grind the urad dal to a smooth batter, adding water as needed.
  3. Grind the rice and grated coconut to a smooth batter, adding water as needed.
  4. Combine both batters and add salt. Mix well and let it ferment overnight or for 8-10 hours in a warm place.
  5. Heat an appam pan and grease it lightly with oil.
  6. Pour a ladleful of batter into the center of the pan and swirl it to spread the batter evenly.
  7. Cover and cook until the edges are crisp and the center is cooked through.
  8. Serve hot with coconut milk or stew.

Paniyaram

Ingredients:

  • 2 cups idli batter (prepared as above)
  • 1/4 cup finely chopped onions
  • 1/4 cup grated carrots
  • 1/4 cup finely chopped coriander leaves
  • 1/2 tsp mustard seeds
  • 1/2 tsp urad dal
  • A pinch of asafoetida
  • Salt to taste
  • Oil for cooking

Instructions:

  1. Heat a little oil in a pan and add mustard seeds, urad dal, and asafoetida. When the seeds splutter, add the onions and sauté until they turn translucent.
  2. Add the grated carrots and coriander leaves and sauté for a minute. Let it cool.
  3. Add the sautéed vegetables to the idli batter and mix well.
  4. Heat a paniyaram pan and grease it lightly with oil.
  5. Pour a spoonful of batter into each mold and cook until the paniyaram turns golden brown. Flip and cook the other side.
  6. Serve hot with chutney or ketchup.

Sprouted Moong Dal Dosa

Ingredients:

  • 1 cup sprouted moong dal
  • 1/4 cup rice flour
  • 1/4 cup finely chopped onions
  • 1/4 cup finely chopped coriander leaves
  • 1/2 tsp cumin seeds
  • Salt to taste
  • Water
  • Oil for cooking

Instructions:

  1. Blend the sprouted moong dal with a little water to make a smooth batter.
  2. In a mixing bowl, combine the moong dal batter, rice flour, onions, coriander leaves, cumin seeds, and salt. Add water to achieve a dosa batter consistency.
  3. Heat a non-stick pan and grease it lightly with oil.
  4. Pour a ladleful of batter onto the pan and spread it into a thin circle.
  5. Drizzle a little oil around the edges and cook until the dosa is golden brown on one side. Flip and cook the other side.
  6. Serve hot with chutney or sambar.

Sprouted Waffles

Ingredients:

  • 1 cup sprouted wheat flour
  • 1/2 cup all-purpose flour
  • 1/4 cup sugar
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1 cup milk
  • 1/4 cup melted butter
  • 1 tsp vanilla extract
  • Oil or butter for greasing

Instructions:

  1. In a mixing bowl, combine the sprouted wheat flour, all-purpose flour, sugar, baking powder, and salt.
  2. Add milk, melted butter, and vanilla extract to the dry ingredients and mix until smooth.
  3. Preheat the waffle iron and grease it lightly with oil or butter.
  4. Pour the batter into the waffle iron and cook according to the manufacturer’s instructions until golden brown and crispy.
  5. Serve the waffles with fresh fruit, honey, or maple syrup.

📅 Wednesday: Rice and poha dishes 🍚

Rice Pulao

Ingredients:

  • 1 cup basmati rice
  • 1 cup mixed vegetables (carrots, peas, beans, potatoes)
  • 1 medium onion, finely chopped
  • 1 tomato, finely chopped
  • 1 tsp ginger-garlic paste
  • 1 tsp cumin seeds
  • 1 bay leaf
  • 2-3 cloves
  • 2-3 cardamom pods
  • 1-inch cinnamon stick
  • 1/2 tsp turmeric powder
  • 1/2 tsp garam masala
  • Salt to taste
  • 2 cups water
  • 2 tbsp oil or ghee
  • Fresh coriander leaves for garnish

Instructions:

  1. Rinse the rice in water and soak for 20 minutes. Drain and set aside.
  2. Heat oil or ghee in a pan. Add cumin seeds, bay leaf, cloves, cardamom pods, and cinnamon stick. Sauté until fragrant.
  3. Add the onions and sauté until they turn golden brown. Add ginger-garlic paste and sauté for another minute.
  4. Add the tomatoes and cook until they soften.
  5. Add the mixed vegetables, turmeric powder, garam masala, and salt. Cook for a few minutes until the vegetables are slightly tender.
  6. Add the drained rice and mix well. Add water and bring it to a boil.
  7. Cover and cook on low heat until the rice is fully cooked and the water is absorbed.
  8. Garnish with fresh coriander leaves and serve hot with yogurt or raita.

Vegetable Poha

Ingredients:

  • 2 cups flattened rice (poha)
  • 1/2 cup mixed vegetables (peas, carrots, potatoes)
  • 1 medium onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 8-10 curry leaves
  • 1/4 tsp turmeric powder
  • Salt to taste
  • 2 tbsp oil
  • Fresh coriander leaves for garnish
  • Lemon wedges for serving

Instructions:

  1. Rinse the poha under running water until soft. Drain and set aside.
  2. Heat oil in a pan. Add mustard seeds and let them splutter. Add cumin seeds and curry leaves.
  3. Add the onions and green chili and sauté until the onions turn translucent.
  4. Add the mixed vegetables and sauté for a few minutes until they are slightly tender.
  5. Add turmeric powder and salt. Mix well.
  6. Add the soaked poha and mix gently until everything is well combined and the poha is heated through.
  7. Garnish with fresh coriander leaves and serve hot with lemon wedges.

Vegetable Upma

Ingredients:

  • 1 cup semolina (sooji)
  • 1/2 cup mixed vegetables (peas, carrots, beans)
  • 1 medium onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 8-10 curry leaves
  • 1 tbsp urad dal (split black gram)
  • 1 tbsp chana dal (split Bengal gram)
  • 1/4 tsp turmeric powder
  • Salt to taste
  • 2 tbsp oil or ghee
  • 2 cups water
  • Fresh coriander leaves for garnish
  • Lemon wedges for serving

Instructions:

  1. Dry roast the semolina in a pan until it turns light golden. Set aside.
  2. Heat oil or ghee in a pan. Add mustard seeds and let them splutter. Add cumin seeds, urad dal, chana dal, and curry leaves.
  3. Add the onions and green chili and sauté until the onions turn translucent.
  4. Add the mixed vegetables and sauté for a few minutes until they are slightly tender.
  5. Add turmeric powder and salt. Mix well.
  6. Add water and bring it to a boil.
  7. Gradually add the roasted semolina, stirring continuously to avoid lumps.
  8. Cover and cook on low heat until the semolina is fully cooked and the water is absorbed.
  9. Garnish with fresh coriander leaves and serve hot with lemon wedges.

Curd Rice

Ingredients:

  • 1 cup cooked rice
  • 1 cup yogurt
  • 1/4 cup milk (optional)
  • 1/2 cup grated carrots
  • 1/4 cup finely chopped cucumber
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 8-10 curry leaves
  • 1-2 green chilies, finely chopped (optional)
  • Salt to taste
  • 2 tbsp oil
  • Fresh coriander leaves for garnish

Instructions:

  1. In a large bowl, combine the cooked rice, yogurt, and milk (if using). Mix well.
  2. Add the grated carrots and chopped cucumber. Mix well and add salt to taste.
  3. Heat oil in a small pan. Add mustard seeds and let them splutter. Add cumin seeds, curry leaves, and green chilies.
  4. Pour the tempering over the curd rice and mix well.
  5. Garnish with fresh coriander leaves and serve chilled or at room temperature.

Lemon Rice Loaded with Vegetables

Ingredients:

  • 1 cup cooked rice
  • 1/2 cup mixed vegetables (peas, carrots, beans)
  • 1 medium onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 8-10 curry leaves
  • 1 tbsp urad dal (split black gram)
  • 1 tbsp chana dal (split Bengal gram)
  • 1/4 tsp turmeric powder
  • Salt to taste
  • Juice of 1 lemon
  • 2 tbsp oil
  • Fresh coriander leaves for garnish

Instructions:

  1. Heat oil in a pan. Add mustard seeds and let them splutter. Add cumin seeds, urad dal, chana dal, and curry leaves.
  2. Add the onions and green chili and sauté until the onions turn translucent.
  3. Add the mixed vegetables and sauté for a few minutes until they are slightly tender.
  4. Add turmeric powder and salt. Mix well.
  5. Add the cooked rice and mix gently until everything is well combined and the rice is heated through.
  6. Turn off the heat and add the lemon juice. Mix well.
  7. Garnish with fresh coriander leaves and serve hot.

📅 Thursday: Bread items 🍞

Cheese Sandwiches

Ingredients:

  • 8 slices of bread
  • 4 slices of cheese (cheddar, mozzarella, or your choice)
  • 1/4 cup grated cheese (optional)
  • 1/4 cup finely chopped bell peppers
  • 1/4 cup grated carrots
  • 1/4 cup finely chopped spinach
  • 2 tbsp butter or margarine
  • Salt and pepper to taste

Instructions:

  1. Spread butter on one side of each bread slice.
  2. Place a slice of cheese on the unbuttered side of four slices of bread.
  3. Sprinkle the grated cheese (if using) and chopped vegetables on top of the cheese slice. Season with salt and pepper.
  4. Top with the remaining four slices of bread, buttered side out.
  5. Heat a non-stick pan over medium heat. Place the sandwiches in the pan and cook until golden brown on both sides and the cheese is melted.
  6. Cut the sandwiches into halves or quarters and serve hot.

Paneer Toast

Ingredients:

  • 200 grams paneer (Indian cottage cheese), crumbled
  • 1/2 cup finely chopped onions
  • 1/4 cup finely chopped bell peppers
  • 1/4 cup grated carrots
  • 1/4 cup finely chopped spinach
  • 1 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • 1/2 tsp garam masala
  • Salt to taste
  • 8 slices of bread
  • 2 tbsp butter or ghee
  • Fresh coriander leaves for garnish

Instructions:

  1. Heat 1 tablespoon of butter or ghee in a pan. Add cumin seeds and let them splutter.
  2. Add the onions and sauté until they turn golden brown.
  3. Add the bell peppers, carrots, and spinach. Sauté for a few minutes until the vegetables are tender.
  4. Add the crumbled paneer, turmeric powder, garam masala, and salt. Mix well and cook for another 2-3 minutes.
  5. Remove from heat and let the mixture cool slightly.
  6. Spread the paneer mixture evenly on one side of each bread slice.
  7. Heat a non-stick pan over medium heat. Place the bread slices with the paneer side up and cook until the bottom is golden brown. Optionally, you can flip and cook the paneer side lightly.
  8. Garnish with fresh coriander leaves and serve hot.

Tomato Cucumber Sandwiches

Ingredients:

  • 8 slices of bread
  • 1/2 cup cream cheese or butter
  • 1 large tomato, thinly sliced
  • 1 large cucumber, thinly sliced
  • Salt and pepper to taste
  • Fresh basil or mint leaves (optional)

Instructions:

  1. Spread cream cheese or butter on one side of each bread slice.
  2. Arrange the tomato and cucumber slices on top of four slices of bread.
  3. Sprinkle with salt and pepper. Add fresh basil or mint leaves if using.
  4. Top with the remaining four slices of bread, cream cheese or butter side down.
  5. Cut the sandwiches into halves or quarters and serve immediately.

Suzie Toast Loaded with Veggies

Ingredients:

  • 8 slices of bread
  • 1/2 cup grated cheese
  • 1/4 cup finely chopped onions
  • 1/4 cup finely chopped bell peppers
  • 1/4 cup grated carrots
  • 1/4 cup finely chopped tomatoes
  • 1/4 cup finely chopped spinach
  • 2 tbsp ketchup
  • 1 tsp mixed herbs (optional)
  • Salt and pepper to taste
  • 2 tbsp butter or margarine

Instructions:

  1. In a bowl, combine grated cheese, onions, bell peppers, carrots, tomatoes, spinach, ketchup, mixed herbs (if using), salt, and pepper. Mix well.
  2. Spread the mixture evenly on one side of each bread slice.
  3. Heat a non-stick pan over medium heat. Spread butter on the pan.
  4. Place the bread slices with the vegetable side up in the pan. Cover and cook until the bread is golden brown and the cheese is melted.
  5. Optionally, you can flip and cook the plain side lightly.
  6. Cut the toasts into halves or quarters and serve hot.

📅 Friday: Friday treats 🍕

Pasta with Veggie Sauce

Ingredients:

  • 250g pasta (penne, fusilli, or your choice)
  • For Veggie Sauce:
    • 1 cup mixed vegetables (carrots, bell peppers, zucchini, spinach)
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1 can (400g) diced tomatoes
    • 1 tbsp tomato paste
    • 1 tsp dried Italian herbs (oregano, basil, thyme)
    • Salt and pepper to taste
    • 2 tbsp olive oil
  • Grated cheese (optional for serving)

Instructions:

  1. Cook pasta according to package instructions until al dente. Drain and set aside.
  2. Heat olive oil in a pan over medium heat. Add onions and garlic, sauté until onions are translucent.
  3. Add mixed vegetables and cook until they soften.
  4. Stir in diced tomatoes, tomato paste, dried herbs, salt, and pepper. Cook for 10-15 minutes, stirring occasionally, until vegetables are tender and the sauce thickens.
  5. Blend the sauce using a blender or immersion blender until smooth.
  6. Toss the cooked pasta with the veggie sauce until well coated.
  7. Serve hot, optionally topped with grated cheese.

Veggie Pancakes

Ingredients:

  • 1 cup all-purpose flour
  • 1 cup milk
  • 1 egg
  • 1 cup blended vegetables (carrots, spinach, peas)
  • 1/2 cup grated cheese (optional)
  • 1 tsp baking powder
  • Salt and pepper to taste
  • Butter or oil for cooking

Instructions:

  1. In a mixing bowl, whisk together flour, baking powder, salt, and pepper.
  2. In another bowl, whisk together milk and egg.
  3. Gradually add the milk mixture to the flour mixture, stirring until smooth.
  4. Stir in blended vegetables and grated cheese (if using).
  5. Heat a non-stick pan over medium heat. Add a little butter or oil.
  6. Pour about 1/4 cup of batter onto the pan for each pancake. Cook until bubbles form on the surface, then flip and cook until golden brown on both sides.
  7. Serve hot with ketchup or yogurt dip.

Veggie Quesadillas

Ingredients:

  • 4 large flour tortillas
  • 1 cup blended vegetables (bell peppers, corn, black beans)
  • 1 cup grated cheese (cheddar, mozzarella, or your choice)
  • 1/2 cup salsa or chopped tomatoes
  • Salt and pepper to taste
  • Butter or oil for cooking

Instructions:

  1. Spread a tortilla with a layer of blended vegetables.
  2. Sprinkle with grated cheese and salsa or chopped tomatoes. Season with salt and pepper.
  3. Place another tortilla on top and press gently.
  4. Heat a non-stick pan over medium heat. Add a little butter or oil.
  5. Carefully place the quesadilla in the pan and cook until the bottom is golden brown and the cheese is melted.
  6. Flip and cook the other side until golden brown and crispy.
  7. Remove from the pan and cut into wedges.
  8. Serve hot with sour cream or guacamole.

Mini Veggie Pizzas

Ingredients:

  • 4 small pizza bases or tortillas
  • 1 cup blended vegetables (tomatoes, bell peppers, mushrooms)
  • 1 cup grated cheese (mozzarella or cheddar)
  • 1/2 cup tomato sauce or pizza sauce
  • 1/2 tsp dried Italian herbs (oregano, basil, thyme)
  • Salt and pepper to taste
  • Toppings: sliced olives, diced onions, sliced mushrooms, etc.

Instructions:

  1. Preheat oven to 200°C (400°F).
  2. Spread tomato sauce or pizza sauce evenly over each pizza base or tortilla.
  3. Spread blended vegetables over the sauce.
  4. Sprinkle with grated cheese and dried herbs. Season with salt and pepper.
  5. Add desired toppings like olives, onions, and mushrooms.
  6. Place pizzas on a baking sheet and bake for 10-12 minutes, or until the cheese is melted and bubbly.
  7. Remove from the oven and let cool slightly before serving.