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Vidhya Raja - United Kingdom

Entry No: 


Nut bar ( No cooking)

Nuts bar ( NO COOKING)

Nutritional benefit-

Nut Bars are such a delicious and healthy snack. They iron and protein rich. hey are in fact easy, and surprisingly quick, to make!. Protein-Packed, Low Carb, Vegan, Gluten-Free, Dairy-Free.
Happy almost Back to School season!!. Ah… back-to-school. So many dreams. So many hopes, all in one shopping cart. Obviously achievable, right? Anyway, one of my favourite snacks is NUT bars. These 5 Ingredient Homemade Nut Bars are:

1.made with just 5 ingredients ( adding or removing nuts is optional)

2.and yes, could be made with just 3 ingredients.

3.made in just one bowl

4.prepared in less than 5 minutes

5.vegan, gluten-free, dairy-free, refined sugar free

6.crunchy, crispy, TASTY

7.the perfect combo of salty and sweet


9.the perfect on-the-go-snack that’s low carb!

10.or a delicious dessert

cool enough to get back-to-school game!

100g of almonds contains;

579 calories
protein: 21.15 g
fat: 49.93 g (monosaturated)
carbohydrate: 21.55 g
fiber: 12.50 g
sugar: 4.35 g
calcium: 269 mg
iron: 3.71 mg
magnesium: 270 mg
phosphorous: 481 mg
potassium: 733 mg
vitamin E: 25.63 mg

100 gm of pistachio contains-

560 calories
protein: 20.16 g
fat: 45.32 g (monosaturated)
carbohydrate: 27.17 g
fiber: 10.60 g
sugar: 7.66 g
1,025 mg of potassium
calcium: 105 mg
iron: 3.92 mg
magnesium: 121 mg
phosphorous: 490 mg

100 g of cashews contains

553 calories
protein: 18.22 g
fat: 43.85 g (monosaturated)
carbohydrate: 30.19 g
fiber: 3.30 g
sugar: 5.91 g
calcium: 37 mg
iron: 6.68 mg
magnesium: 292 mg
phosphorous: 593 mg
potassium: 660 mg

100 g, of walnuts contains

654 calories
protein: 15.23 g
fat: 65.21 g
carbohydrate: 13.71 g
fiber: 6.7 g
sugar: 2.61 g
calcium: 98 mg
iron: 2.91 mg
magnesium: 158 mg
phosphorous: 346 mg
potassium: 441 mg

Sunflower seed –2 tbsp contains

Calories 101.9
Total Fat 8.7g
Saturated fat 0.9g
Monounsaturated fat 1.7g
Polyunsaturated fat 5.8g
Sodium 0.5mg
Potassium 148.8mg
Carbohydrates 4.2g
Net carbs 2.3g
Sugar 0.5g
Fiber 1.9g
Protein 3.4g

100 gm of dates contain-

Calories: 277
Carbs: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI

Dates contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s and diabetes.


1.Take 1 cup of cashew and almonds.

2.Take ¼ cup of pistachios and walnut.

3.Roast in a medium flame until aroma comes.

4.Grind in the mixie to a coarse powder.

If needed any nut of choice (peanut, macadamia etc.)can be added and roasted and grinded.

5.Put them in a bowl and mix.

6.Deseed 1 cup of dates and grind into a paste without water.

7.Mix with other nut powder.

8.Mix and knead into a dough, it will be sticky.

If sticky or bit of sugar is needed 2tbsp of honey can be added.

9.Pour the mixture in a square container lined with parchment paper and refrigerate for 1 hour, or

10.After an hour, take from the fridge turn it upside down on a plate and cut into square or rectangle as desired.

As alternatively, can apply oil in the hand and can roll them into small balls ( lemon size).

Nut bar ready😋😃


1 cup almonds.
1 cup cashew.
1/4 cau pistachio.
1/4 cup walnut.
1 cup dates - deseeded.
2 tbsp sunflower seed.
2 tbsp flax seed powder
Any other nuts , powder and seeds are optional.
2 tbsp honey - optional

Golu Photo 3
Golu Photo 3
Golu Photo 3

Entry No: 


Oats paratha ( No stuffing)

Oats Paratha ( without stuffing)

Oat's paratha, without any stuffing, is extremely healthy and tasty. Parathas has been the quintessential Indian breakfast. Easy to make and superbly filling, a paratha can be made with different foods and spices. Oats Parathas are a perfect start to any morning. These sizzling parathas can be eaten with plain yogurt/raita, curry, pickle for a healthy and satisfying breakfast. Instead of using plain wheat, making the roties with oats, increases fiber intake makes the food more filling and tastes delicious.NO ADDED WHEAT.

Nutritional benefit-

Whole grain oat contains considerable amount of valuable nutrients such as proteins, starch, unsaturated fatty acids, and dietary fiber as soluble and insoluble fractions. Oat also contains micronutrients such as vitamin E, folates, zinc, iron, selenium, copper, manganese, carotenoids, betaine, choline, Sulphur containing amino acids.

1-cup serving of raw oats contains;

Calories: 307
Carbs: 55 grams
Fiber: 8 grams
Protein: 11 grams
Fat: 5 grams.

Health benefits-

1.Oats are rich in the soluble fiber beta-glucan, which has been shown to reduce cholesterol levels in multiple studies.

2. Blood sugar control is vital for health and especially important for people with type 2 diabetes or those who have difficulties producing or responding to insulin, a hormone that regulates blood sugar levels.

3. Soluble fibers like beta-glucans in oats have been associated with blood-pressure-lowering effects.

4. Oats has the ability to support healthy bowel by increasing fecal bulk.

5. Higher intake of whole-grain cereals like oats is linked to a lower risk of weight gain and obesity. Increased feelings of fullness are linked to reduced food intake, as they help suppress appetite.


1.Take 1 cup of oats and grind into a fine powder.

2.Pour the powder oats in a bowl and add all the other ingredients mentioned above (carrot, spinach, chilli, salt, spices, and onion). Optional vegetables can also be added at this stage.

3.Mix the ingredients with hand thoroughly and add little water as required to make a dough (consistency of the chapatti dough).

4. Once mixed well, rest the dough for 10 minutes.

5.During this time raita, or curry of choice can be made.

6.Mix the dough again and roll into small balls (lemon size).

7.Roll the ball into flat chapatti like, do not need flour to roll (if needed oats powder can be used).

8.Meanwhile heat the tawa in the gas.

9.Place the rolled oats paratha in the tawa and cook on each side for 3-4 mins, if needed oil can be used.

10.Once cooked it can be eaten with raita, pickle, or curry of choice.


Oats- 1 cup
Carrot (grated) - 2 tbsp
Spinach ( chopped) - 2 Tbsp
Green chilli- 1 tsp
Ginger- 1 tsp
Spring onoin - 2 tbsp
Jeera powder- 1 tsp
Coriander powder- 1 tsp
Salt as required
Water - as required
Add any vegetables as requried like beetroot, sweet corn, capsicum etc

Golu Photo 3
Golu Photo 3
Golu Photo 3
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