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  Life   Food  16 Mar 2017  Healthy eating tips

Healthy eating tips

Published : Mar 16, 2017, 12:20 am IST
Updated : Mar 16, 2017, 6:28 am IST

Whole wheat makes all these goodies wholesome and nutritious.

Chef Jeemol Koruth Verghese
 Chef Jeemol Koruth Verghese

These are the recipes that even an average homemaker can attempt and get excellent results. The usual wheat flour that you have in the household can be used. The banana cake is an excellent one to use overripe bananas that kids usually refuse to eat.

The margarine or vanspati content in the store bought cookies/cakes are harmful to kids and the fact is usually ignored. Whole wheat makes all these goodies wholesome and    nutritious.

The smoothie is an excellent option especially in this exam season. The spinach and avocado boosts up immunity and iron count in the body which is essential for kids at this time. The pineapple makes it tasty and hides the spinach taste from kids  and this one is super easy, amazingly tasty and heart friendly too. These recipes are by Jeemol Verghese who advocates healthy baking. She also conducts classes and has her own baking enterprise.


Banana cake


  • Whole wheat flour - 1 3/4 cup
  • Eggs - 2
  • Oil-1/3 cup
  • Sugar- 1 cup
  • Baking soda- 1 tsp
  • Cinnamon powder - 1 tsp
  • Salt - 1/2 tsp
  • Banana mashed smoothly - 1 cup
  • Add in raisins,Choco chips or nuts -1/2 cup
  • Milk - 1/4 cup
  • Vanilla - 1 tsp


  • Line a 9 inch loaf pan with butter paper.
  • Combine the flour, cinnamon, salt and baking soda, serve twice and keep aside.
  • Beat together oil, vanilla and sugar until smooth.
  • Add the eggs one by one and beat with a fork until smooth.
  • Add  mashed banana
  • Now, fold in the flour mixture in 3 portions altering with milk and keep folding the batter with a fork. Add just enough milk to make it a smooth batter.
  • Fold in the ‘add-ins’
  • Pour the batter in to the prepared loaf pan and bake in a pre heated oven at 180 degrees for 25 to 30 minutes or until a tooth pick comes out clean.


Whole wheat brownies


  • Unsalted softened butter-5 tbsp.
  • Wholewheat flour - 10 tbsp
  • Unsweetened cocoa powder - 2 tbsp
  • Baking powder - 1/2 tsp
  • Salt - 1/2 tsp
  • Dark chocolate chips or pieces- 1 cup
  • Sunflower/canola oil - 3 tbsp
  • Sugar - 1 cup
  • Eggs - 3 (large)

Method :

  • Preheat oven to 160 degrees.
  • Line a 9-inch square pan with butter paper.
  • Whisk together whole wheat flour, cocoa powder, baking powder, and salt. Sieve twice and keep aside.
  • In a heatproof bowl set over a pot of simmering water, melt chocolate and butter with oil. n Add sugar and stir well for 10- 15 seconds. Let it cool.once the mixture is cooled, whisk in the eggs one after one.keep stirring until the mixture is smooth. Do not over beat.
  • Now, fold in the flour mix in small portions and mix well until there are no more lumps.
  • Pour batter evenly into prepared pan, smoothing top with spatula.
  • Bake for 35 to 40 minutes or until a toothpick inserted comes out clean.
  • Let it cool completely on a wire rack before cutting into squares. The brownies can be stored in an airtight container for 3 days in room temperature and can be refrigerated for up to a week.

Avocado spinach smoothie


  • Add all of your ingredients to the blender in this order:
  • 1 Cup water
  • 1/2 medium ripe avocado - peeled & pitted
  • 2 cups roughly chopped spinach
  • 1/2 cup honey or sugar
  • Juice of 1 lemon
  • Blend to make a smooth pulp.
  • Add 2 cups pineapple chunks- frozen and blend well.
  • Pour in to a tall glass and garnish with a mint leaf or a pineapple chunk.
  • Note: always start with the liquids and soft ingredients and add the frozen stuff last.

Tags: banana cake, whole wheat brownies, avocado spinach smoothie