Tag Archives: Breakfast

MENU PLAN FOR LACTATING MOTHERS


Menu Plan for Lactating Mothers
Menu Plan for Lactating Mothers

Menu V

Typical daily diet for lactating mothers, to be followed for atleast one month after delivery.

A constant dilemma usually faced is what to cook? and what to eat? and for women who have given birth many foods are restricted especially when breastfeeding their baby. Hence, the food choices get further narrowed down. This post is to alleviate some of the confusion as to the diet required to be followed by lactating mothers. Hopefully, these tips would also take away some of the stress in menu planning, faced by those caring for “mother and babe”.

Points to bear in mind:-

  1. Include more of nuts, fruit, vegetables in your diet.
  2. Meals should be light, freshly cooked and easily digestible. 
  3. Avoid packaged and processed foods, aerated drinks, alcohol and packaged juices. Fresh juices are preferable, include yogurt and buttermilk, if possible.
  4. Use only healthy fats like pure ghee, coconut oil, olive oil, sesame oil for cooking.
  5. Avoid heavily spiced food.
  6. Limit sweets and fried food.
  7. Avoid left-over food from previous day etc, as far as possible.
  8. Avoid Pork and Beef.
  9. Avoid Mackerels, Sardines, King Fish, Shrimps & Crabs, Shell-fish i.e. anything from the Crustaceans, shellfish, mollusks group.
  10. Avoid potatoes, brinjals, starchy food and pulses to avoid flatulence and indigestion which can affect the baby through the breast milk.

Daily Diet Plan Schedule is approximate and should be adjusted to suit your day. Most of the recipes are available on this site and can be accessed by clicking on the link. Additional options/recipes can be found in the book “Mais Recipes”.

Fenugreek/Ajwain (Carom seeds) tea 3 to 4 times a day or throughout the day instead of plain water.

To prepare Fenugreek Ajwain water : Add a teaspoon each of Fenugreek, Ajwain (Carom seeds), Cumin and Fennel (Badishep) seeds to one litre or 1.5 litres of water, bring to a boil, switch off flame, cover and let it infuse for 10 minutes. Strain and reserve, to be taken by the mother, preferably warm, throughout the day instead of normal water

On rising

Warm water or Ajwain/Fenugreek tea, 5 to 10 soaked almonds with 1 or 2 dates. (Pre-soak the almonds the previous night, next morning peel and eat).

Breakfast – 08:00 a.m. approx.

1.Preferably hot/warm breakfast consisting of either of the following options :

2. Milk, or tea coffee made with milk

3. A tablespoon of  the lactating traditional preparation Thiklem.

Mid-morning: 11:00 a.m. approx.

  1. Porridge made of oats, ragi (tisan), vermicilli, rawa, or bread butter with tea coffee made with milk.
  2. One tablespoon of either Ginger (Aale) or Garlic (Lohsun), if available.

Lunch : 01:00 p.m. approx.

With steaming hot Rice.

  1. Main dish Either Fish/Lamb (Mutton)/Chicken/Vegetarian.

2. Side dish Options:

  • Grilled or Fried fish/Chicken/Mutton Chops
  • Vegetables like, leafy greens, spinach, pumpkin, gourds, french beans, tendli (Ivy Gourd/Gherkins) yam (very good for internal healing), lady fingers, raw banana.

3. Salad Options- cucumber, beetroot, carrot, lettuce, sprouts, quinoa, fresh thyme salad, etc.

4. A bowl of Nivol on alternate days (not everyday)- drink the nivol with your meal or you can have over your rice with some grilled fish/chicken.

OR

Methi Paez or Ajwain Paez as dessert after food. So if you are having Nivol, skip the methi/ajwain paez, have either one of the three.

Once in a while include Gulianchi Kheer, for dessert instead of Methi or Ajwain Paez.

Evening Tea: 04:00 to 05:00 p.m.

A tablespoon of Thiklem and some small snack or dry bhel, khakra, etc., or fruit.

It is advisable to limit intake of tea and coffee to once a day or maximum two per day, if you must.

Late evening: 07:00 p.m. approx.

Vegetable, Chicken or  Beef or Mutton Bones Soup.  It is advisable to have a bowl of warm soup daily, prepare the instant soup, if you must.

Dinner: 08:000 p.m. (or soon after your soup)

Similar to lunch options. With Rice preferably, or with any type of bread.

Bedtime: 10:00 p.m. (Optional)

Hot milk or Turmeric Milk (Haldi Doodh). Helps in healing and promotes good sleep, immunity booster.

To prepare Turmeric Milk – Boil one cup milk with 3/4 tsp. turmeric powder, 1 tsp. Misri (Candy sugar) or honey, 1/4 tsp. pepper powder. Sip slowly while hot. If using honey do not add while boiling, add after boiling, stir and drink hot.

Fruit – Anytime in between meals – Preferably seasonal fruit, Apples, Pears, Oranges, Bananas, Avocados, Cantaloup, Chickoo, Figs, Cherries, Grapes.

N.B. : Above is a guide for menu planning alongwith traditional mangalorean foods to consume while breastfeeding. Please bear in mind I am niether a dietician nor a nutritionist. The guide is what I have learnt from my mother and from elders in our family and from my personal experiences of giving birth to three children and having three grandchildren. As I have benefitted from these experiences, I am sharing the information. Please seek professional or medical advice when necessary.

For further information on Postnatal Care for Lactating Mothers, please click on the link

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Egg Frittata with potato and sausages


Egg Frittata with potato and sausages

A spin-off on the famous Parsi “Papeta par Eedu”, with the additon of sausages, this is a really simple and quick breakfast bake, albeit in a frying pan! For more Egg-based options check out ‘Eggciting breakfasts’!

Slice the sausages thinly and fry 2 minutes till the edges turn crisp.

Fry the chopped onions & green chilli adding 1/2 tsp. salt. Add the tomatoes and fry for a minute and top with the sliced potatoes. Sprinkle over with salt and pepper. Cover and cook ten minutes.

Spread the fried sausages over the potatoes and break the eggs one by one over the sausages. Cover and cook till done. Garnish with chopped coriander leaves.

Egg Frittata with Potato & Sausages

  • Servings: 3
  • Difficulty: Easy
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Ingredients

  • 3 eggs
  • 2 medium onions, chopped
  • 1 Potato, thinly sliced
  • 1 Tomato, chopped
  • 2 green chillies, chopped
  • ¼ tsp turmeric powder (optional)
  • 3 Beef or Chicken Sausages (Frankfurters), thinly sliced
  • Salt and pepper to taste
  • 1 tbsp. coriander leaves, chopped
  • 1 tbs. ghee

Method

  1. On a frying pan or skillet, heat ghee and fry the sliced sausages for two minutes or till crisp at the edges. Remove and set aside. 
  2. To the same pan add chopped onion and green chillie and saute till onion is light brown,  add a spoon of ghee if required. Add turmeric and mix.
  3. Add tomatoes and sauté for a minute, add ½ tsp salt and mix. 
  4. Spread the potato slices evenly over the onion tomato mixture.  Sprinkle with salt and pepper. Cover the pan and let cook 10 minutes on low flame, till potatoes are almost cooked.
  5. Spread the sausage slices over the potatoes and then break the eggs one at a time over the sausages.  Cover and cook ten minutes or until the top is opaque and the eggs are cooked.  
  6. If you like the eggs runny, remove as soon as the whites are set. 
  7. Sprinkle with coriander leaves and serve immediately.

Set Dosa


‘Pole’ for Mangaloreans and ‘Kallappam’ for Keralites, these soft spongy pancakes can be relished with chutney for breakfast or even with jam, butter or eaten just plain dipped in your tea or coffee!! These dosas are quite popular in the South of India.

For lunch or dinner serve with a chicken curry, mutton curry or vegetable stew so the dosa mops up the delicious gravy giving you a succulent morsel of food thoroughly satisfying to your tastebuds and your tummy!

Set dosa can be made with sanna or dosa batter which uses rice and urad dal (black gram dal) as its ingredients. 

The following recipe does not use urad dal but uses coconut and rice making the dosas lighter & spongy.  The recipe is similar to Appam, but the consistency of the batter should be kept slightly thicker for making Set Dosas. The size is smaller than the Udupi masala or sada dosas. You can use a dosa pan for making them but a smaller cast iron pan or frying pan would give a uniform and perfect circular shape to these dosas.

Idli rice can be used, if available, but I used basmati rice with good results. If fresh coconut is not available, use ½ cup coconut milk or ½ cup coconut milk powder. If the batter is fermenting overnight, do check on it in case you wake up in the night (to drink water or use the washroom) and if it has risen but it is too early to make the dosas, promptly put the risen batter in the fridge and make the dosas once you are ready. You don’t have to worry about having to prepare them at 4 or 5 am just because the batter is fermented. The Batter will stay fresh in the refrigerator for 2 to 3 days.

Soak the rice for 4 to 6 hours and grind to a thick paste alongwith the cooked rice and coconut. Mix the yeast with the sugar and warm water and leave to bloom for 10 minutes. Add to the rice paste, mix well and leave to ferment for 6 to 8 hours.  Fermenting time will depend on room temperature.  If weather is cold, use warm (not hot)  water for grinding the batter. In warm weather it will ferment in 4 hours.

When the batter has risen, add salt and mix.  Heat a cast iron pan or a frying pan on medium high heat until very hot. 

Pour one ladle or 1/2 cup of batter on the hot pan. (Do not spread the batter like you would do for the Masala dosa).  Leave as is, cover with lid and cook till underside turns golden and dosa gets spongy and translucent and is covered with holes. 

If you wish you may turn and cook the other side. 

Serve with red coconut chutney.

Set Dosa

  • Servings: 6-8
  • Difficulty: Easy
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Ingredients

  • 2 cups rice, preferably idli rice
  • 1 cup cooked rice
  • 1 cup fresh coconut
  • 1 tsp salt
  • ¼ tsp dry yeast
  • 1 tbsp. sugar
  • 2 tbsp. warm water

Method

  1. Soak the rice for 4 to 6 hours and grind to a thick paste alongwith the cooked rice and coconut. 
  2. Mix the yeast with the sugar and warm water and leave to bloom for 10 minutes.
  3. Add to the rice paste, mix well and leave to ferment for 6 to 8 hours.  Fermenting time will depend on room temperature.  If weather is cold, use warm (not hot)  water for grinding the batter. In warm weather it will ferment in 4 hours.
  4. When the batter has risen, add salt and mix.  Heat a cast iron pan or a frying pan on medium high heat until very hot. 
  5. Pour one ladle or 1/2 cup of batter on the hot pan. (Do not spread the batter like you would do for the Masala dosa).  Leave as is, cover with lid and cook till underside turns golden and dosa gets spongy and translucent and is covered with holes. 
  6. If you wish you may turn and cook the other side. 
  7. Serve with red coconut chutney

Red coconut chutney

Same as green coconut chutney but substitute the green chilles and coriander leaves with two to three red cillies.

Rest of the recipe is the same.

Vada Pav


Click here for Laadi Pav recipe

Vada Pav is considered as the quintessential Indian Burger, made famous on the streets of Mumbai and in recent times Vada Pav chains have been launched under the brand Jumboking, Goli Vada Pav, etc. as the vegetarian equivalent to the likes of Burger King, McDonalds, etc.

This simple burger serves as a breakfast & snack to millions of people each day and being reasonably priced, even lunch and dinner to the thousands of poor people and immigrant labor that make Mumbai their home in search of economic sustenance.

However, for us it is always the street Vada Pav that is our go to breakfast the morning we land in Mumbai. Our red-eye flight to Mumbai usually arrives in the wee hours of the morning and after the airport formalities, as we make our way to Malad, in the cool morning breeze and deserted streets at the crack of dawn, when Mumbaites are barely waking up from their slumber, only a very few vada pav vendors would be open to serve those hurriedly heading to catch their train/bus for their morning shift and grab a quick ‘vada pav breakfast’ and chai! We stop at one of these stalls to pick-up a couple of vada pavs each (because one is never enough!), bottled water and milk for our first breakfast upon arrival.

The contentment of sinking our teeth into the warm vada pav, our first in months, satisfies our craving and annuls the ordeal of the preceding travel bringing pleasure, gratification and warmth to our hungry bellys.

With the ongoing COVID-19 Lockdown as our travel to Mumbai seems uncertain and distant, thought why not create our nostalgic experience right where we are!

So you too, go ahead try it and why not make it as your next Sunday brunch rounding it off with some Kulfi or Falooda for a satisfying meal. Making the Vada Pav from scratch including making the green and garlic chutney, baking the Pav (the dough was made the previous day and the pav kept for proving) took me two hours. But, you can plan and prepare the previous day. Gather all your ingredients on the Saturday, make the pav and keep for proving, make the green chutney, garlic chutney, and the potato balls, and refrigerate. Next morning bake the pavs, heat the oil in the kadhai, make the besan batter, fry the batata vadas, assemble and enjoy this delicious treat. Trust me, you will give your favorite Vadapavwalla down the street a run for his money!

Vada Pav

  • Servings: 8-10
  • Difficulty: Average
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Batata Vada – Ingredients

4 large potatoes

½ tsp coriander,  roasted and crushed

¼ tsp mustard seeds

½ tsp. turmeric

Pinch of asafoetida (optional)

½ tsp. cumin

½ tsp chilli powder

2 sprigs curry leaves

1 tbsp. oil

4 tbsp. green chutney * (recipe below)

Boil the potatoes, peel and chop. Heat a pan, add the oil and heat, then add mustard seeds. When they crackle add the asafoetida & curry leaves and switch off flame.  Immediately add the crushed coriander, cumin powder, turmeric, chilli powder, salt and the boiled potatoes.  When mixture is cool add *4 tbsp. of the green chutney and mix well and mash the potatoes roughly while mixing.  Make 15 to 20 balls of the potato mixture.

Vada Pav Besan Batter

Besan (gram/chick pea flour) Batter – Ingredients

1 1/2 cups gram flour (besan)

1/2 cup water

½ tsp. salt

1 tsp. chilli powder

¼ tsp. turmeric

1 tbsp. hot oil (from the oil you will heat to fry the vadas)

Oil as required for deep frying

Heat oil in a kadhai.

Mix the besan with the salt, turmeric, chilli powder.  Remove 1 to 2 tbsp. of the hot oil and add to the besan batter.  The hot oil lends a certain flakiness to the batter.  Add the water and whisk to a smooth paste thick enough to coat the vada. Add a tablespoon of water if the batter is too thick but make sure its not runny.

Add a drop of batter to test the oil, which should immediately rise to the surface and turn golden brown.

Dip the potato balls in the batter to coat fully and drop gently in the hot oil and deep fry for 5 minutes to golden brown and crisp.  Remove and drain on kitchen paper.

Vada Pav Green Chutney

*Green chutney – Ingredients 

1 small bunch coriander leaves

1 bunch mint leaves

5 green chillies

1 tsp. salt

Juice of 2 lemons

½ tsp. sugar

½ cup water

Blend the above (without the water) till smooth.  *Add 4 tbsp. of this paste to the potato mixture. Add the 1/2 cup water to the remaining chutney, mix and reserve.

Vada Pav Garlic Chutney

Garlic Chutney – Ingredients

¼ cup garlic

1 tbsp. peanuts

½ cup dry coconut grated or dessicated coconut

1 tbsp. sesame seeds

3 tbsp. Kashmiri chilli powder

Salt to taste

Dry roast the garlic, peanuts, coconut & sesame seeds each separately, till light brown.  When cool grind in a dry grinder with the chilli powder and salt to a coarse powder.  Cool and store in an airtight jar.

To assemble:

Take a pav and slit horizontally keeping the end intact.  Apply the green chutney on the base of the pav, top with garlic chutney, place the vada in the centre of the pav and serve hot.

Click here for Laadi Pav recipe

My Breakfast Diaries


Breakfast is the most important meal of the day and with some time-management it’s not difficult to cook-up a deliciously satisfying and healthy breakfast. On several occasions I have been asked, what are the various foods you prepare for breakfast.  I have also heard many times ‘I don’t know what to make for breakfast’ or ‘what can you make for breakfast?’ This post is for all you lovely people and there should be no excuse for ‘I don’t know what to make for breakfast’! Stay tuned…

I spend almost an hour and a half to two hours in the kitchen each morning before I leave for work (that’s because I am an early riser!). But you’ll don’t need to do that.  With a little bit of planning, most of the recipes Continue reading

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