Simple, nutritious dishes that require no gas, microwave or other heating device, writes Udai Mathur
For many senior citizens, especially those living alone or trying to reduce time in the kitchen, meals that require no cooking can be both practical and healthy. Fortunately, a number of Indian and global dishes can be prepared using fresh ingredients without the need for gas, microwave or other heating devices. These recipes are also light, nutritious and easy to digest.
Here are seven simple vegetarian recipes that can be prepared quickly using everyday ingredients.
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Fresh Fruit And Nut Yoghurt Bowl
This dish is rich in protein, fibre and natural sweetness
Ingredients:
1 cup plain yoghurt or curd
1 chopped apple
1 small banana sliced
A handful of pomegranate seeds
1 tablespoon chopped almonds or walnuts
1 teaspoon honey (optional)
Method:
Place the yoghurt in a bowl. Add the chopped fruits and nuts. Drizzle honey if desired and mix gently. This makes a wholesome breakfast or evening snack.
2. Sprouted Moong Salad.Â
Sprouts are packed with protein, vitamins and enzymes
Ingredients:
1 cup sprouted green moong
1 small cucumber finely chopped
1 small tomato chopped
1 tablespoon chopped coriander leaves
Juice of half a lemon
Salt and pepper to taste
Method:
Combine all ingredients in a bowl. Toss gently with lemon juice, salt and pepper. Serve immediately for a refreshing and protein-rich snack.
3. Peanut And Vegetable Chaat
A crunchy, satisfying option that is rich in plant protein
Ingredients:
1 cup roasted peanuts
1 small onion finely chopped
1 small tomato chopped
1 small cucumber chopped
1 teaspoon chaat masala
Juice of half a lemon
Fresh coriander leaves
Method:
Mix all ingredients together in a bowl. Adjust seasoning with chaat masala and lemon juice. Garnish with coriander leaves before serving.
4. Paneer And Cucumber Salad
A light dish with good protein content
Ingredients:
1 cup paneer cubes
1 cucumber diced
1 small tomato chopped
1 tablespoon olive oil
Salt and black pepper
A pinch of dried oregano (optional)
Method:
Place paneer, cucumber and tomato in a bowl. Add olive oil, salt, pepper and oregano. Toss gently and serve fresh.
5. Creamy Avocado Sandwich
A nutritious sandwich that requires no cooking
Ingredients:
2 slices whole wheat bread
1 ripe avocado
1 teaspoon lemon juice
Salt and pepper
A few slices of tomato and cucumber
Method:
Mash the avocado with lemon juice, salt and pepper. Spread the mixture on the bread slices. Add tomato and cucumber slices and close the sandwich.
6. Sweet Dates And Dry Fruit Bites
A natural dessert with no added sugar
Ingredients:
8–10 seedless dates
2 tablespoons chopped almonds
1 tablespoon chopped pistachios
1 tablespoon grated coconut
Method:
Mash the dates with a spoon until soft. Mix in the nuts and coconut. Roll into small bite-sized balls and refrigerate for a short while before serving.
7. Banana And Peanut Butter Smoothie
A filling drink that works well for breakfast or as a snack
Ingredients:
1 banana
1 cup milk or almond milk
1 tablespoon peanut butter
1 teaspoon honey (optional)
Method:
Blend all the ingredients together in a mixer until smooth. Serve immediately.
These recipes require minimal effort and no heat, making them ideal for senior citizens who prefer quick meals that are both healthy and convenient. They also work well during times when cooking fuel may be in short supply, while still ensuring balanced nutrition and variety in everyday meals.
