Protein Bowl

Protein Bowl

Ingredients

Soya granules – 6 tbsp

Paneer or cottage cheese (homemade from toned milk) – 100 gm

Milk – ½ litre

Jaggery (powder or grated) – 4 tbsp (you can increase if you want it sweeter)

Condensed milk – 2 tbsp

Cardamom powder – a pinch

Pista (slices) – 1 tbsp

Method

Wash soya granules in warm water.

Drain and pulse in a mixie

Boil milk

Add soya to milk and cook on low flame

Add cardamom powder

Mash the paneer well

Add skim milk powder to make soft dough

Divide the dough into small equal sized balls

Add paneer balls to milk and cook for 5 minutes

Add 1 tbsp paneer to condensed milk and mix well to form a paste

Add this paste to milk and cook till it thickens slightly

Stir it at intervals

Remove from fire

Add Jaggery

Mix well

Garnish with pista slices

Serve chilled

Health Benefits

Paneer 

High protein food with high level of calcium and phosphorus which helps in building strong bones and teeth

Prevents risk of bones diseases like osteoporosis, joints pain and tooth problems like tooth decay and gums problems

Energy providing food 

Helps to reduce lower body pain, back pain and joint pain

Has Omega-3 and Omega-6 to fight rheumatoid arthritis

Has low lactose content which protects teeth from harmful sugars

Its Vitamin D availability along with the calcium maintains good dental health

Has vitamin K and magnesium to calcify bones and prevent skeletal deformation

Maintain blood glucose level

Soya

Good source of vegetarian protein

Decreased risk of coronary heart diseases

Decreased risk of type 2 diabetes

Good source of vitamin K

http://www.thehealthsite.com/fitness/healthy-recipe-for-janmashtami-soya-and-paneer-kheer-t915/