Spicy Bread Upma to Veg Poha Cutlet, 4 easy recipes for stress eaters

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Spicy Bread Upma to Veg Poha Cutlet, 4 easy recipes for stress eaters

Emotional eating or stress-related eating is triggered by stress and emotions, not hunger. The challenges, uncertainty and turmoil associated with the pandemic have made it more common over the past couple of years. But many people don’t realize that stress has an impact on your heart. And while we may not always be able to avoid stress, it is important to make healthier choices instead of eating under stress.

Choose snacks high in protein and fiber to keep you going all day. That doesn’t mean you have to choose salads and soups or go on a fad diet. You can try some simple yet tasty recipes that can be both filling and exciting when looking to deal with feelings of stress. Choosing heart-healthy ingredients like carrots, mushrooms, peppers, berries, oats, nuts, and flax seeds can boost your energy and improve your mood. These simple changes can go a long way in taking care of your heart. The important thing to remember is that when you eat well, you feel good. So here are my simple and tasty recipes that will not only give you comfort but are also healthy for you and your heart.

Spiced bread upma


Saffron Gold Oil

Wholemeal bread, 2-3 slices

Nuts of your choice – cashews, flax seeds, 2-3 tbsp

Carrots – 2-3 tsp

Mustard seeds, 1/2 tsp

Urad dal split, 1/2 tsp

Green chilli, 1

Curry leaves, 1 spring

Onion, 1

Tomato, 1/2 cup

Ginger, 1 tsp

Turmeric, to taste

Salt, to taste

Red chili powder, to taste

Water, 4 tbsp

Coriander leaves, to taste


Toast 2 to 3 slices of whole-grain bread, until crisp

Cool and cut into cubes

Heat 1 tablespoon of Saffola Gold oil in a frying pan

Add 2 tablespoons of nuts to this according to your taste, such as flaxseeds and cashews; roast then set aside

Add 1/2 tsp mustard seeds and 1/2 tsp split urad dal to the same pan, and sauté until the dal turns lightly golden

Add 1 chopped green chilli and 1 spring curry leaf, sauté until the curry leaves become crisp, then add the hing

Add 1/4 cup finely chopped onions

Sauté until golden

Add 1 teaspoon of grated ginger and 2-3 teaspoons of chopped carrots

Add 1/2 cup ripe tomatoes, salt and a pinch of turmeric

Add 1/2 tsp sugar and 1/2 tsp red chili powder

Brown for a few minutes then add 4 tablespoons of water

Once the masala has thickened, add the bread cubes and nuts, coat with the mixture but avoid stirring too much to keep it crispy

Garnish with coriander leaves and serve

Avocado Paneer Bun


Saffola Gold Oil, 3 tsp

Whole grain bread, 6 slices

Onion, 1

Ginger garlic paste, 1 tsp

Green chilli, 1

Peas, 3 tsp

Sweetcorn, 3 tbsp

Peppers (red and yellow), 3 tbsp

Mashed avocado, 2

Paneer, 3 teaspoons

Turmeric, to taste

Red chili powder, to taste

Salt, to taste

Water, 1 bowl


In a large skillet, heat 3 teaspoons Saffola Gold oil and sauté 1 onion until it changes color

Add 1 teaspoon ginger garlic paste and 1 teaspoon green chilli, and sauté the mixture

Add 3 tbsp peas and 3 tbsp sweet corn and cook until softened

Add turmeric, red chilli powder and salt, and mix well

Add 3 tablespoons of cottage cheese and the avocados, mix well

Allow this stuffing to cool (the stuffing can also be made ahead and refrigerated for quick use)

Roll into cylindrical shapes

Take the slices of bread and cut the edges

Dip each slice in water for about a second, then squeeze out excess liquid completely

Wrap the bread around the stuffing and pinch the edges to secure it well

Roll with hands further to make sure it stays cylindrical

Pan-fry toasts with hot oil, so that they become crispy, keep a medium heat until they are golden brown

Serve hot with dips of your choice

Poha Vegetable Balls


1 cup poha

2 grated boiled potatoes

1 grated carrot

1/2 grated beetroot

3 green peppers

1 teaspoon chopped cilantro

1/2 inch chopped ginger

1 teaspoon chaat masala

1 teaspoon turmeric powder

1 C. chili powder

1 teaspoon of salt

2 teaspoons of sugar

1 tbsp lime juice

1 teaspoon roasted cumin powder

1 teaspoon golden saffron oil


Wash 1 cup of poha and soak in water for 2-3 minutes. Drain the water completely.

Take 2 grated boiled potatoes, add the poha and mash it with your hands.

Add chopped green chilies, chopped cilantro, chopped ginger, chaat masala, turmeric powder, chili powder, salt, sugar, lime juice and roasted cumin powder. Mix well.

Make small balls. Let them rest for 4 to 5 minutes.

Preheat the oven to 220 degrees Celsius. Lightly brush the balls with oil and bake for 10-20 minutes or until crispy.

Poha cutlet with vegetables


2 cups beaten rice poha

3 Pieces of medium sized boiled potatoes

1/4 cup paneer

1/4 cup grated carrots

Salt to taste

1/2 teaspoon black pepper powder

1/2 teaspoon garam masala powder

1 teaspoon cat masala powder

1/2 teaspoon red chilli powder

1 inch chopped ginger

coriander leaves

2 pieces of chopped green chilli

1 teaspoon lemon juice

2 teaspoons all-purpose flour


Saffola gold Oil for shallow frying


Place the beaten rice in a sieve and wash it thoroughly with water for a few seconds. Set aside 10 minutes to soften.

Grate the boiled potatoes or you can also mash them

Put the grated potatoes in a bowl and add soaked poha, grated carrot, grated paneer or chena, salt to taste, black pepper powder, garam masala powder, cat masala, red chili powder, chopped ginger, chopped green chili, coriander leaves and finally add the lemon juice. Mix all the ingredients until well combined.

Take a generous portion of the dough and shape each into a cutlet or give the desired shape of your choice. Prepare the rest of the cutlets in the same way.

Put the all-purpose/maida flour in a bowl and make a fine paste with water. Add salt and black pepper, mix well until there are no more lumps.

Dip each cutlet one by one in the flour batter then coat with breadcrumbs all around the cutlet. Prepare the rest of the cutlets in the same way.

Take a frying pan and add oil for shallow frying. Once hot, add the prepared cutlets and fry until golden brown on both sides and crispy.

Take out on a plate and serve these cutlets with your favorite sauce/chutney with tea.

Moong Cheela Cabbage


1 cup Besan

2 green chillies (chopped)

2 tablespoons curd

3 tomatoes (chopped)

1 cup sprouted Moong

1/4 teaspoon baking soda

4 tablespoons Saffola Gold cooking oil

1 Onion (finely chopped)

3/4 cup water

1/2 teaspoon red chilli powder

1 tbsp coriander

Salt to taste


Mix all the ingredients, add water to obtain a smooth and thick paste

Heat a non-stick pan and lightly grease it with oil.

When the pan is hot, pour some batter and spread it evenly

When bubbles start to appear, flip the cheela to the other side until brown and crispy

Serve hot with tomato ketchup


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