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Quinoa dosa
Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. Quinoa has a low glycemic index which means it does not cause a rapid spike in the blood sugar levels. It also a good source of fibre. It is considered as a complete protein as it contains all the essential amino acids. It is high in plant compounds, especially antioxidants. It also helps in slow release of energy and keeps full for a longer period of time.
A combination of quinoa with lentils increase the protein content and the fibre of the meal. It a power packed option for vegetarians for good protein.
Ingredients:
Quinoa – 1 cup
Urad dal, Chana dal, Masoor dal, Moong dal – 50 gms (½ cup)
Ginger chilli paste – as required
Cumin seeds – 1 tsp
Salt to taste
Oil – 1 tsp
Method:
1. Wash and soak all lentils, oats, and quinoa for 4 hours.
2. In a blender add soaked quinoa, lentils, salt, ginger-chilli paste, cumin seeds and blend it fine.
3. The consistency should be of normal dosa batter. Let it rest for an hour.
4. Heat a non-stick pan, brush it with a little oil.
5. Pour the batter and spread like a dosa.
6. Cook from both sides till golden brown.
7. Serve hot with chutney.
Note: You can also make Idli using the same batter.
Healthy Snack, High Fibre, High Protein
Soya Chunks Dosa
Soya is high in protein, vitamin C & folate, thiamine, Calcium, iron, magnesium, phosphorous, potassium, Omega 3, antioxidants and insoluble fibre, low in saturated fat & cholesterol free. Proteins energise the body and keep the stomach full. It is available as chunks, granules, flour, or rava.
Soya Chunks Dosa is a protein packed recipe and gives a twist or change to your normal dosa. If you are a vegetarian looking for healthy breakfast options, you must try this delectable dish at
Ingredients:
Soya Nuggets – ½ cup
Rice Flour – 1 tsp
Curd – ½ cup
Chopped Green Chillies – 1 tsp
Crushed Cumin Seeds – ½ tsp
Salt – to taste
Oil – 1 tsp
Method:
1. Grind the soya nuggets to a fine powder.
2. In a bowl mix the powdered soya, rice flour, curd, green chillies, crushed green chillies, and salt properly.
3. Add a little water to make it into a dosa consistency. Keep it aside for 10-15 minutes. Later mix it thoroughly.
4. Heat a non-stick pan, brush it with a little oil.
5. Pour the batter and spread like a dosa. Cook from both sides till golden brown.
6. Serve hot with chutney
Healthy Breakfast, Healthy Snacks, High Fibre, High Protein
Egg Salad with Vegetables
Eggs are loaded with nutrients and are among the most nutritious food on the planet containing a little bit of every nutrient that the body requires. Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins and minerals. The yolk also contains cholesterol, fat- soluble vitamins (such as vitamins D and E) and essential fatty acids. Egg Salad with Vegetables is the healthiest recipe enriched with high quality protein and good fiber content. It is quick, healthy and good option when want to have a light yet nutritious meal.
Ingredients:
Diced Hard Boiled Eggs – 2 in no.
Diced Mixed Vegetables (onion, tomato, cucumber, capsicum) – 1 cup
Plain Greek Yogurt – 2-3 Tablespoons
Ketchup – 1 tsp
Oregano – ¼ tsp
Pepper powder – ¼ tsp
Chilli Flakes – ¼ tsp
Salt to taste
Method:
1. In a bowl take Greek Yogurt, ketchup, oregano, pepper, chilli flakes and mix together.
2. To the mixture add diced hard-boiled eggs, vegetables, and salt to taste and mix well.
3. Serve and enjoy.
Note: If you don’t like peanut butter, try using almond butter instead.
Healthy Foods, Healthy Meal, High Fibre, High Protein
Quinoa kheer
Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate,iron, magnesium, and zinc. Quinoa has a low glycaemic index which means it does not cause a rapid spike in the blood sugar levels. It is also a good source of fibre. It is considered as a complete protein as it contains all the essential amino acids. It also helps in slow release of energy and helps you feel full for a longer period of time. This healthy kheer is a power house of nutrients and one can indulge on it when craving something without feeling guilty.
Ingredients:
Quinoa – 1/3 Cup
Milk – 2 Cups
Fine Chopped Dates – 4-5 in no
Nuts (Chopped almonds & pistachios) – 1 tbsp
Cardamom powder – ¼ tsp
Ghee – 1 tsp
Saffron – 2-3 strands
Method:
1. Rinse the quinoa thoroughly under running cold water until the water turns clear.
2. Bring the quinoa and water to a boil on a medium flame, cook until the seeds becomeb translucent.
3. Drain and discard the liquid from the cooked quinoa and keep aside.
4. In a thick-bottomed pot, melt the ghee to it add the dates, pistachios, almonds, and cardamom and sauté them for a minute.
5. Add the cooked quinoa to the mixture in the pot.
6. Now add milk, and saffron.
7. Bring the entire contents of the pot to a boil on a medium flame, then reduce to a simmer and cook till the liquid volume reduces by one-third.
8. Stir frequently to make sure the milk does not burn.
Note: Serve Chilled.
Hearty Chicken Soup
Chicken is a good source of lean protein and quick to prepare and can be served in variety of ways such as soup, salads, grilled, etc. The high-quality protein from chicken contributes to muscle growth and development. It also boosts metabolism and helps manage healthy weight. This hearty soup recipe of chicken is also loaded with fibre as a lot of vegetables are added to it.
Ingredients:
Chicken Pieces – 150 gms
Diced Mixed Vegetables (onion, tomato, carrots, broccoli) – 1 cup
Chopped Ginger – 1 tsp
Chopped Garlic – 1 tsp
Turmeric – ¼ tsp
Pepper – ½ tsp Garam Masala (2 Cloves, ½ inch Cinnamon)
Salt to taste
Fresh Lemon Water – as per taste
Oil – 2 tsp
Method:
1. Heat oil in a pan, add garlic, ginger, and give a quick stir until golden brown.
2. Add onions and stir fry till they become transparent.
3. Add the chopped vegetables, chicken, turmeric, pepper powder, garam masala, salt and sauté till the chicken becomes soft.
4. Pour 3-4 cups of water and cook on a low flame fully covered for 15 minutes.
5. Remove the chicken pieces, shred into small pieces and then add these shredded chicken pieces to the soup, cook it for another one minute.
6. Squeeze lemon & Serve hot.
Note: If you don’t like peanut butter, try using almond butter instead.
Chana flour
Chana flour is full of vitamins and minerals. 1 cup (100 gms) provides 101% of folate and over a quarter of several other nutrients of daily need. It contains beneficial antioxidants called polyphenols. It is higher in protein which helps in slow release of energy and keeps full for a longer period of time. It is an ideal source of protein to vegetarians, as it provides all the essential amino acids.
Ingredients:
Besan Flour – 50 gms (½ cup)
Onion (finely chopped) – ½ small
Tomato (finely chopped) – 1 small
Green Chilli (finely chopped) – 1 tsp
Chopped Coriander – 1 tbsp
Turmeric – ¼ tsp
Garam Masala – ¼ tsp
Grated Ginger – ¼ tsp
Asafoetida (hing) – a pinch
Salt to Taste
Oil – 1 tsp
Method:
1. In a big bowl take besan flour, coriander, add finely chopped onion, tomato, ginger and green chilli. Then add the spices, turmeric, garam masala, asafoetida and salt.
2. Add water and whisk to mix everything well.
3. The batter has to be of medium consistency.
4. Heat a non-stick pan, brush it with a little oil.
5. Pour the batter on the pan and spread it like a uttapam.
6. Cook from the both sides till golden brown using little oil.
7. Serve hot with Green chutney.
NOTE: You can also make the recipe using moong dal flour, mix dal flour, soya flour.
Healthy Foods, Healthy Meal, High Fibre, High Protein
Yummy Breakfast
It is one of the easiest breakfasts which doesn’t need any cooking & can be made in the night before. It has Curd which gives a great boost of proteins while oats & fruit give you healthy carbs & energy to begin your day. You can add fruits of your choice & nuts. Enjoy the yummy breakfast.
Ingredients:
Curd – 200 ml
Oats – 50 to 60 gms (4 tbsp)
Cut Fruit – 1 Cup (100 gms)
(Any of these Strawberries, Kiwi, Papaya, Apple, Pomegranate, Figs)
Dates – 2 to 3 (Deseeded)
Figs – 2
Sunflower Seeds / Pumpkin Seeds / Flax Seeds – 1 tbsp
Method:
1. Take a tall glass or a mason jar. Toss in 2 tbsp of Oats & then the curd followed by the fruits, dates & seeds
2. Repeat the layers. Cover the Jar /glass & keep it in fridge for 6 hours or overnight
3. In the morning relish your Breakfast
Note:
You can use milk in place of curd or both
You can add Muesli in place of Oats
You can add mix fruits in place of 1 fruit
Chaas / Buttermilk
Chaas / Buttermilk is a common drink in Indian household. Made from curd, spices like jeera, black salt, ginger, coriander leaves & green chillies, the drink is ideal to be had after a meal. The
spices added to the buttermilk not just aid in heartburn, but helps in digestion as well. It also soothes the stomach after a spicy meal. The combination of water, curd, spices, and salt will replenish the fluid levels instantly, preventing from dehydration during summers.
Ingredients:
Soya granules – 1 Cup
Tomato – 1 large (Puree)
Onion – 1 medium (Puree)
Peas – ½ Cup (boiled)
Ginger n Garlic paste – 2 tbsp
Kasoori Methi – 1 tbsp
Dhania and Jeera Powder – 1 tsp
Garam Masala – ½ tsp
Bay Leaf – 1
Cinnamon stick – ½ inch
Red Chilli powder – 1 tsp Salt to taste Coriander for garnishing
Oil – 1 tsp
Method:
Put green chillies, roasted jeera, coriander, ginger and curry leaves in a blender and blend them into a smooth fine paste. Add curd & water to the mixture & blend until mixed properly. Then add black salt, asafoetida, mix well and refrigerate. Pour the chilled buttermilk in a glass, garnish with coriander & enjoy the refreshing drink.
Soya Kheema
Soya Meat also known as vegetable textured protein is available in many forms Soya Granules, Chunks, Flour & Rava. Soya is high in protein, vitamin C & folate, thiamine, Calcium, iron, magnesium, phosphorous, potassium, Omega 3, antioxidants and insoluble fibre Low in saturated fat & cholesterol free. Proteins energise the body and keep the stomach full. Soya keema is made by mashing soya chunks or granules and cooking it in onion-tomato based gravy. It is a pular dish in North India that taste best with phulka or chapatti.
Ingredients:
Curd – 100 gms
Ginger – ½ small piece
Jeera roasted – ½ teaspoon
Green Chilies finely chopped – 1
Curry Leaves – 2 to 3
A pinch of Asafoetida (hing)
Coriander (chopped) – 1 tablespoon
Water – as required
Black Salt – as per taste
Method:
1. Place a pan on a medium flame & add 1 tsp oil. When oil has heated add 1 bay leaf & cinnamon stick & sauté it until they turn dark in colour.
2. Now add onion puree & cook till turn golden brown. Then add ginger garlic paste & cook for 2-3 mins. Now add the tomato puree & let it cook for 2 -3 mins.
3. Put chilli powder, garam masala, dhania jeera powder, kasoori methi & salt, mix all the dry ingredients on a low flame.
4. While the spices are cooking, boil the granules for 5 mins in an open pan with just minimum water. Now add the granules to the pan & mix everything together.
5. Add boiled peas & mix all. Stir for a while & garnish with coriander leaves. Serve hot with phulkas or chapattis.
Mushrooms
Mushrooms are a good source of antioxidants and vitamins and they are low in calories. All types of edible mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium which helps to support the immune system and prevent damage to cells and tissues. They also help protect the heart by maintaining a healthy blood pressure and circulation.
Ingredients:
Button Mushroom – 100 gms (1 cup)
Broccoli / Carrot – 50 gms (½ cup)
Bell Peppers / Capsicum – 50 gms (½ cup)
Onion cubes – 50 gms (½ cup)
Tomato cubes – 50 gms (½ cup)
Oregano – ½ tsp
Chilli flakes – ¼ tsp
Salt – as per taste
Pepper – as per taste
Oil – 1 tsp
Note: You can also add vegetables of your choice such as peas, beans, tofu, etc.
Method:
1. Heat oil in a pan / kadai.
2. Add onions and sauté till light brown in colour.
3. Add the sliced mushrooms and sauté till the water dries up.
4. Add the above-mentioned veggies, chilli flakes, pepper, salt, oregano and give it a stir.
5. Cook for 2-3 minutes to keep the veggies crunchy.
Serve hot and enjoy.
Chicken Soup with Whole Wheat Macaroni
Chicken Soup with Whole Wheat Macaroni is a delicious tempting bowl of soup and a complete meal in itself. It is more like a one-pot meal balanced with all the macronutrients like carbohydrates and proteins and also contains fibre. Chicken is rich in proteins, whole wheat macaroni provides the complex carbohydrates, has fibre and certain micronutrients compared to the refined variety and the vegetables add to the fibre of the meal.
Ingredients:
Shredded Chicken – 100 gms
Whole Wheat Macaroni – 1 tbsp
Chopped Vegetables (Carrots, Onions, Broccoli, Corn & Tomato) – 1 cup
Crushed Garlic – 1 tsp
Grated Ginger – ½ tsp
Chilli Flakes – ½ tsp
Black Pepper Powder – ½ tsp
Oregano – ½ tsp
Salt to Taste
Oil – 1 tsp
Method:
1. In a large pot, heat oil on medium high heat.
2. Add chopped vegetables and sauté everything until the veggies become slightly tender.
3. Add ginger, garlic and sauté them for 1-2 minutes, making sure not to burn them.
4. Add water, oregano, salt, pepper, chilli flakes and bring everything to a boil.
5. Let simmer 5 minutes.
6. Add shredded chicken and whole wheat macaroni and let it simmer for about 10 minutes or until the macaroni become soft.
7. Check the flavour to see if you need to add more herbs or salt and pepper.
8. Garnish with coriander and serve hot.
Note: If you like more broth in your soup, you can add some more water and cook for an additional 4-5 minutes.
Green Peas and Spinach
Green Peas and Spinach are low in calories and high in fibre. Green peas have good amount of protein compared to other vegetables. The fibre present in spinach helps in digestion. Spinach is an extremely nutrient rich vegetable. As green peas are one of the best sources of plant-based protein, its combination with spinach increases its nutritive value. The combination of protein and fibre slows down digestion and promotes feeling of fullness. Sweet potatoes are mainly composed of carbs. Most of the carbs coming from starch, followed by fibre. This meal is a perfect snacking option from kids to adults with balance of carbs, protein & fibre.
Ingredients:
Boiled Sweet potato – 100 gms
Boiled Green peas – 50 gms (½ cup)
Spinach – 1 cup
Roasted besan flour – 2 tbsp
Ginger-garlic paste – 1 tsp
Green chilli paste – 1 tsp
Garam masala – ½ tsp
Amchur powder – ½ tsp
Salt to taste
Oil – for shallow frying
Method:
1. Heat 1 tsp oil in a deep pan, sauté ginger-garlic paste till raw smell is gone.
2. Add green peas, chilli paste and stir fry till peas are tender.
3. Add spinach leaves and sauté till the leaves wilt off completely.
4. Add garam masala and salt, sauté for a minute, switch off the flame and allow the mixture to cool completely.
5. Blend the mixture together into a smooth paste without adding water.
6. Mash sweet potato in a bowl, to it add the ground peas palak paste and mix properly.
7. Add besan to make a uniform non-sticky mixture.
8. Divide it into equal portion and flatten to make patties.
9. Heat a non-stick pan and shallow fry using minimum from both the sides till golden brown in colour. Serve hot with mint chutneys.
NOTE: If the dough is sticky can add little poha to it. You can also bake the patties in oven to
reduce oil usage.
Quinoa Fried Rice
Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. Quinoa has a low glycemic index which means it does not cause a rapid spike in the blood sugar levels. It also a good source of fibre. It is considered as a complete protein as it contains all the essential amino acids. It is high in plant compounds, especially antioxidants. It also helps in slow release of energy and keeps full for a longer period of time.
Ingredients:
Quinoa – 50 gms (½ cup)
Mixed Vegetables (onion, carrot, green peas, french beans) – 1 cup
Crushed garlic – 1 tsp
Soy sauce – 1 tsp
Chilli sauce – 1 tsp
Pepper powder – ¼ tsp
Vinegar – 1 tsp
Salt to taste
Oil – 1 tsp
Method:
1. Rinse quinoa thoroughly so the fried rice should not give a bitter after taste.
2. In a pan, add water as required salt and bring it to a boil.
3. Add the washed quinoa to the boiling water, cover and cook till the water is completely absorbed and the quinoa is cooked.
4. In a pan heat oil, add chopped garlic and cook till garlic turns golden brown.
5. Add the chopped vegetables and cook till they are half done (vegetables should be a
little crunchy).
6. Add salt, pepper, soy sauce, chilli sauce, vinegar, cooked quinoa and mix well.
7. Serve hot and enjoy.
Note: You can also make the recipe by adding egg, tofu, and chicken to improve the protein
content.
Chilli Bean Quinoa
Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. Quinoa has a low glycaemic index which means it does not cause a rapid spike in the blood sugar levels. It is also a good source of fibre. It is considered as a complete protein as it contains all the essential amino acids. It also helps in slow release of energy and helps you feel full for a longer period of time.
Ingredients:
Quinoa – 50 gms (½ cup)
Boiled Black Beans – 50 gms (½ cup)
Onion – 1 small
Tomato Puree / Fine Crushed Tomatoes – ½ cup
Red, Green Bell Peppers, Corn – 1 cup
Crushed Garlic – 1 tsp
Cumin Powder – ½ tsp
Chilli Powder – ½ tsp
Black Pepper Powder – ½ tsp
Oregano – ½ tsp
Salt to taste
Oil – 1 tsp
Method:
1. Rinse quinoa thoroughly so it does not give a bitter after taste.
2. In a pan add water as required, salt and bring it to a boil.
3. Add the washed quinoa to the boiling water, cover and cook till the water is completely
absorbed and the quinoa is cooked.
4. In a pan heat oil, add chopped garlic, onion and cook till garlic turns golden brown.
5. Add the chilli powder, cumin powder and saute.
6. Now add in the tomatoes, bell peppers, corn, oregano, salt, pepper.
7. Add cooked quinoa and boiled beans, mix well and cook for another 10 minutes on a low
flame.
8. Serve hot.
NOTE: You can also make the recipe by adding egg, tofu, and chicken or any other beans of your
choice.
Jowar
Jowar is an ancient & traditional grain that has always been a staple food in the diets of rural India. Jowar also is known as Sorghum in English and provides numerous health benefits. It is a gluten-free whole grain and can be an excellent alternative for people who suffer from gluten intolerance. Regulates the blood sugar levels as it is a complex carbohydrate, high in fibre & is digested slowly, which also makes it a great option for people who want to lose weight. The high fibre content of the grain facilitates digestion, decreases the risk of high blood pressure & stroke. Jowar is packed with vitamins and minerals such as copper, zinc, phosphorous, potassium, and B vitamins that help the body build new cells & tissues. The various phytochemicals present in jowar fight free radicals that cause inflammation in the body.
Ingredients:
Jowar – ¼ cup (soaked & boiled)
Black Eyed Beans (Chawli) – ¼ cup (soaked & boiled)
Mix Veggies – 1 cup (Capsicum, Tomato, Onion, Bell Pepper, Lettuce)
Raw Mango – 1 tbsp Grated (optional) Freshly Squeezed Lemon Juice Coriander to Garnish on top Salt, Pepper, Chaat Masala, Black Salt to Taste
Method:
1.Soak Jowar grains & Black-eyed beans for at-least 4 hours. Drain water; Cook Jowar (similar to how you cook rice) & Black-eyed beans in a pressure cook for 3-4 whistles or till done.
2. Dice all veggies into ¼th of inch pieces.
3. Take a mixing bowl, add the boiled jowar, black eyed beans, add veggies, salt, lemon juice, chat masala, pepper and black salt to taste.
4. Mix well. Garnish with lettuce and Coriander.
5. Serve immediately
Koshimbir
Salads are low in calories, high in fibre and rich in micro-nutrients. Fibre helps you feel full, aids in lowering cholesterol and also is known to prevent constipation. Traditionally salads were known to be prepared of raw vegetables like cucumber, tomatoes, cabbage, onion & other seasonal vegetables which are cut into slices, chopped finely, grated or cut in strips & sprinkled with a pinch of salt, roasted cumin powder, finely chopped chilli, chat masala, peanut powder, coriander, lemon & tadka or curd being added.
Ingredients:
Onion – 1
Tomato – 1
Cucumber – 1
Carrot – 1
Corn – handful (boiled)
Green chilli – 1 finely chopped
Salt to taste Coriander for garnishing Chat masala
Lemon juice – 1 tsp
Dry date’s powder – 1 tbsp
Method:
1. Wash all the vegetables properly
2. Chop the vegetables finely & mix it is a bowl
3. Add boiled corn to it
4. Now add chopped green chilli
5. Add the seasonings salt, chat masala, lemon juice, dry date’s powder & mix it
6. Serve as salad to start your meal or eat it along with the meal
- Use seasonal vegetables to make the salad
- Make your salad very colourful to get maximum benefits
- Add salt at the last to the koshimbir or just before you eat it so that it doesn’t become watery
- You can even add curd to this koshimbir & various combinations of vegetables can be used
- If you want to make a 1 meal koshimbir can add carbohydrates & proteins to make it wholesome. E.g. Paneer / sprouts/grilled chicken / boiled egg / tofu/ quinoa.
Immunity Water
Turmeric – powerful anti-inflammatory, high in antioxidants. Curcumin, the main ingredient in turmeric, supports the immune system in its ability to fight infection and it has pain relieving properties
Lemon – good source of vitamin C which is one of the most ‘important antioxidants in nature’. Aid the body in removal and prevention; from flushing out the kidneys to preventing kidney stones and urinary tract infections.
Ginger – it helps with indigestion, acid reflux, bloating, and gas. It’s also super effective in helping with inflammation.
Ingredients:
Turmeric Powder – 1/2 tsp
Lemon Juice – 1 tbsp
Ginger – ½ inch grated
Method:
1. In boiled water, slightly cooled, add a teaspoon of turmeric powder, lemon and ginger and let this infuse together.
2. You’ll get a nice orange looking drink with plenty of immune boosting properties
Barley Water
Barley is low in calories, high in fibre low GI helps to lower cholesterol & blood sugar levels. It helps to detoxify naturally, gives your intestinal tract a boost and promotes healthy digestive system & weight. Barley keeps our body cool & hydrated.
Ingredients:
Barley – ¼ cup
Lemon Juice – 1tbsp
Rock salt to taste
Drinking water – 3 cups
Method:
1. Soak overnight or for 6 to 8 hours Barley in water
2. In the morning discard that water & add 3 cups of water & pressure cook it (for 6 to 7 whistles).
3. Cool the water & strain it.
4. Add lemon & salt to taste & drink this water
5. You can eat the grain mixing in the salad or mix curd to the grain & have it as a snack in the evening
6. You can have the water along with the grain too.
Fat Burning Detox Drink
Cinnamon – more antioxidants to help fight infection. And cinnamon has been shown to increase insulin sensitivity thus promoting more stable blood sugar levels.
Apple Cider Vinegar – It’s mostly apple juice, but adding yeast turns the fruit sugar into alcohol— this is fermentation. Bacteria turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell. ACV packs antioxidants, B vitamins, calcium, and potassium, and supports healthy gut bacteria. Research shows that it can boost heart and immune health, and even support healthy blood sugar.
Lemon – good source of vitamin C which is one of the most ‘important antioxidants in nature. Aid the body in removal and prevention; from flushing out the kidneys to preventing kidney stones and urinary tract infections.
Apple – Apples contain pectin, a soluble fibre which can help promote good digestive health and a sense of satiety. Apples also have a lot of organic compounds and vitamins which can boost your general health and they are great detox food.
Ingredients:
Lemon Juice – 2 tbsp
Cinnamon Powder – 1 tsp
Apple Cider Vinegar – 2 tsp
Apple – few slices (4 to 5)
Drinking Water – 2 cups
Method:
1. Take 2 cups of water, add lemon juice, cinnamon powder & apple cider vinegar, mix them all in a blender
2. Before you drink add few slices of apple to it, have this water every day in the morning.
Lemon & Giger Detox Water
Lemon – good source of vitamin C which is one of the most ‘important antioxidants in nature’. Aid the body in removal and prevention; from flushing out the kidneys to preventing kidney stones and urinary tract infections.
Ginger – it helps with indigestion, acid reflux, bloating, and gas. It’s also super effective in helping with inflammation.
Ingredients:
Lemon – 1 (medium)
Ginger – 1/2 inch
Drinking Water – 1 litre
Method:
1. Take a glass jar & grate ½ inch ginger in it, add lemon juice & pour a litre of water
2. Drink this water in the morning time.
You can add ½ a cucumber or few (10 to 12) leaves of Pudina to this drink.
Apple Cinnamon Detox Water
Ingredients:
Apple – ½ cut in 8 to 10 thin slices (50 gms)
Cinnamon – 1 stick (1 inch)
Drinking Water – 1 litre
Method:
1. Take a litre of water in a glass jar
2. Add this apple slices & cinnamon stick to the water, let it rest in the water for 2 to 3 hours (you can refrigerate it)
3. You can refill the jar of water 3 to 4 times before throwing away the apples.
Detox Water
The rainy season lowers our energy levels. The change in weather and humidity reduces the immunity of our body, makes the digestive system weak, inviting various diseases, joint pain, body stiffness. So, detoxifying our body during Monsoon season is quite essential. Detoxification means cleaning your body from inside out. Detoxing with drink is the simplest and great for cleaning and nourishing your body. Detox drink helps to boost energy, stimulating the liver to drive toxins from the body, gives healthy skin as well as nutrients to the body. Lemons are packed with Vitamin C, turmeric has one of the most antioxidant and anti- inflammatory properties, and ginger has fantastic antimicrobial properties. All three ingredients work well to fight off infection and keep your body healthy for when foreign bodies start to invade.
Cumin is a common Indian spice known for its positive effects on the digestive system and elimination of many toxins from the body. Coriander provides a cooling effect to the body and helps remove the excess acid in the stomach. Fennel helps with focus and clarity of the mind. It also helps when bloated.
Ingredients:
Cumin Seeds – 2 tbsp
Coriander – 1 tbsp
Fennel Seeds – 1 tbsp
Omum (Ajwain) – 1 tsp
Drinking Water – 1 liter
Method:
1. Soak the seeds in a litre of water overnight (6 to 8 hours)
2. Boil it to half quantity
3. Strain & drink this water in the day
You can add rock salt, Lemon, Pudina, Cinnamon to add more taste & flavour
Lentil / Pulses Vegetable Soup
Ingredients:
Moong / Makti /Lobiya (White Chawli) / Red Chawli / Masoor: handful (anyone, soak it overnight)
Oat (optional): handful Any vegetables like Carrot, Tomato, Dudhi, Pumpkin, Beetroot, Cabbage, Broccoli, Mushroom,
Spinach, Onion, French beans etc: 2 Cups
Salt to taste
Coriander, Lemon, Ginger, Garlic, Cinnamon, cumin powder, Dhania powder, oregano, pepper, and curry leaves, according to taste
Method:
6. Pressure-cook pulse, veggies, oats (optional) & seasonings with salt to taste
7. Serve hot.
Spinach Corn & Paneer Sandwich
Sandwiches have become an integral part of our life. We can eat sandwiches for breakfast, lunch, dinner. However, too much of butter, mayonnaise, cheese can make it unhealthy. This recipe makes the sandwich, nutritious, healthy & tasty too. Spinach is a great source of folate, vitamin K, calcium, dietary fibre, potassium, magnesium and vitamin C, all of which are good for bone health. Spinach contains beta carotene, zeaxanthin, lutein and chlorophyll – good for eyesight and boosting your immune system. Paneer is a good source of protein, calcium, magnesium, potassium, phosphorus. It helps to strengthen bones & teeth, weight loss, maintain blood sugar levels & heart health. Corn is a good source of fibre, vitamins like B3, B5, B6 & potassium.
Ingredients:
For Filling:
Spinach – ½ Bunch (100-150 gms)
Corn – ½ Katori (50 gms)
Paneer – 2 cubes (100 gms)
Lemon juice – 1 tsp
Chopped Garlic – 3-4pods Oregano, Pepper & Salt to taste
Cheese – ½ cube
Butter – 1 tsp
Wheat flour – 1 tbsp
Multigrain or Whole Wheat Bread – 4-6 slices
Method:
1. Clean & wash spinach thoroughly & finely chop it.
2. Boil the corn.
3. Heat 1 tsp butter in a pan; add 1 tbsp flour, sauté it & then add chopped garlic, chopped spinach leaves & the boiled corn. Stir for 2 mins.
4. Add salt, pepper, oregano & lemon juice according to your taste.
5. Add grated paneer & cheese to the mix.
6. Use this filling for making the sandwich.
7. Grill the sandwich & serve hot with pudina chutney.
Note: You can add other veggies also along with corn to the filling & replace paneer with tofu or boiled sprouted moong too.
Hummus
Hummus is a dip or spread, popular in Middle East & Mediterranean countries. It is a good source of fibre which helps to regulate blood sugar, promotes growth of healthy bacteria, anti- inflammatory & is a good source of protein. Hummus provides a wide variety of vitamins and minerals. It is also a great plant-based source of protein, which makes it a nutritious option for vegans and vegetarians. Hummus contains chickpeas, olive oil and sesame seeds (tahini), which are proven to have anti-inflammatory properties. Hummus is a great source of fibre, which can help keep you regular. Chickpea fibre may promote the growth of healthy gut bacteria, which produce butyrate — a type of fatty acid that helps nourish cells in the gut. Hummus has a low glycemic index, which means it slowly releases sugar into the bloodstream. This is also aided by the resistant starch, fat and protein it contains.
Ingredients:
Chickpeas – 1 cup, soaked overnight (100 gms)
Lemon juice – ¼ cup
Garlic – 3-4 cloves roughly chopped
Ice Water – 2-4 tbsp
Cumin Seeds Powder – ½ tbsp
Extra Virgin Olive Oil – 1 tbsp (replace oil with curd to make it oil-free)
Salt to Taste
Grounded Pepper & Paprika for garnishing Tahini – ½ cup
For Tahini Sauce:
Garlic – 2 cloves
Sesame Seeds paste – ½ cup (50 gms)
Lemon juice – 1/3 cup
Water – ¼ cup
Olive Oil – ¼ cup (replace oil with curd to make it oil-free)
Cilantro – 1 tbsp, finely chopped (optional)
Parsley – 1 tbsp, finely chopped (optional)
Cumin– ¼ tsp, grounded
Method:
For Tahini Sauce:
1. Mince garlic, then mash to a paste with salt.
2. Whisk together garlic paste & sesame paste, lemon juice, olive oil, water cumin grounded, cilantro & parsley until combined well. Cooks’ Note: Tahini sauce can be made 1 day ahead and chilled. Bring to room temperature before adding to hummus.
For Hummus:
1. Softly cook chickpeas in a pressure cooker (20 mins on low flame).
2. Drain the chickpeas on a fine mesh strainer & run cold water for few seconds & keep it aside.
3. In a food processor combine lemon juice, salt & garlic, process till the garlic is finely chopped, rest in it for 10 mins so the garlic flavour can mallow.
4. Add the tahini & blend it till the mixture is thick & creamy. While blending drizzle 2 tbsp water, scrape down the food processor, and blend until the mixture is ultra-smooth, pale & creamy.
5. Add the cumin powder & drained softly cooked chickpeas to the food processor and blend till the mixture is super smooth, drizzle little olive oil (or add curd for the oil-free recipe) while blending for 2 mins. Add little more ice water if required to get creamy texture.
6. Taste & adjust accordingly.
7. Remove the hummus in the serving bowl & garnish it with ½ tsp olive oil, pepper & paprika.
8. Enjoy it ideally with Pita bread but you can use this as a salad dressing, bread spread, chapati spread or add to sandwich filling according to your taste.
Dahi Pohe or Curd Pohe
Dahi Pohe or Curd Pohe is a typical Maharashtrian snack which is easy make, low in fat & nutritious dish. You can eat as breakfast or even for a meal. Poha or rice flakes is very low in calories & easily digestible, making it perfect meal for those, who have sluggish digestive system & high blood sugar problem. It is good source of Iron & fibre. By adding peanuts, it will give protein boost & make it healthier. Curd acts as a great probiotic & improves digestion & increase immunity.
Ingredients:
Pohe – ½ bowl (50 gms)
Curd – ½ bowl (50 gms)
Green Chilli – 1 to 2
Coriander Leaves – few
Cucumber – 1 medium size (chopped) Pepper to taste
Salt to taste
Chat Masala (optional)
Roasted Peanuts – fistful
Pomegranate – fistful
Method:
1. Take the poha in a strainer & wash it with water, strain it & keep it aside for 5-10 mins.
2. Take a bowl, add curd whisk it.
3. Add salt, chilli, cucumber, coriander pepper, chat masala (optional), mix it well.
4. Now add the poha, pomegranate & roasted peanuts to the curd mix.
5. Garnish with coriander.
6. Serve it in a bowl.
Broccoli Soup
This low-fat broccoli soup is a very healthy, easy to prepare. This healthy soup makes a delicious and satisfying meal starter helping you to lower your calorie consumption. Broccoli is rich source of vitamins, minerals & fibre. It also contains multiple potent antioxidants that may support healthy cells & tissues in the body. Broccoli contains bioactive compounds which reduces inflammation in your body tissues. Eating broccoli helps lower blood sugar, reduce various heart disease risk factors and prevent heart tissue damage. Broccoli provides an excellent source of Vitamin C, a nutrient known to support healthy immune response.
Ingredients:
Broccoli – 200 gms, chopped
Onion – 1 small, finely chopped
Garlic – 2 to 3 flakes, chopped
Olive oil – 1 tsp
Oregano – 1 tsp
Salt to taste
Water – 1.5 cup
Milk – 1 cup
Method:
1. Heat olive oil in a pan, stir onion till golden brown, and then add chopped garlic stir it well.
2. Now add chopped florets of broccoli, stir fry for a min & then add 1.5 cup water & cook for 10 to 15 mins on slow flame or till done.
3. Now strain the broccoli, keep the water to use as stock. Let it cool.
4. Now blend the broccoli in a blender to a paste consistency adding the stock water.
5. Remove the paste in the pan; add the remaining stock, stir. Cook for a min.
6. Now add salt, oregano & milk to the soup, stir & cook for 5mins
7. Serve hot.
Oats Cheela
Oats is a very healthy cereal with lot of health benefits, the soluble fibre in oats slows the digestion & helps you feel full for longer, daily consumption of which over weeks lowers LDL (Bad) Cholesterol and Total Cholesterol. The quality of protein in oats is as good as soy protein which, according to WHO, is comparable to egg or milk protein. Curd & buttermilk are the best source of probiotics i.e. the healthy gut flora, which improves absorption of nutrients. Though oats are commonly consumed as porridge, try this cheela recipe, it is very simple to make, add variety & change in taste without compromising on nutrients.
Ingredients:
Quick cooking Oats – 1 cup
Curd (preferably sour) – ½ cup (or sour buttermilk)
Onion – 1 small, finely chopped
Capsicum – ½ finely chopped
Green Chilli – 1 finely chopped
Curry Leaves – Few, finely chopped
Coriander Leaves – Few, finely chopped
Salt to Taste
Cumin seeds (Jeera) – 1 tsp, roasted
Water as per the requirement to make batter following consistency
Method:
1. Take a bowl & mix all the dry ingredients.
2. Add curd or buttermilk & mix well.
3. Now add water as the requirement to make the batter of following consistency.
4. Keep it aside for 1 to 2 hours.
5. Heat a tava or non-stick pan on the gas & pour the mixture with a ladle.
6. You can add a drop of oil from the side (can avoid oil, no change in the taste), let it cook & then flip to cook the other side of cheela.
7. Serve hot with green chutney or dal or tomato chutney.
Tip: You can add more veggies like palak / methi / corn / tomato / French beans / cabbage, etc.
Brown Rice Idli
Brown rice is good source of fibre, manganese, magnesium & selenium. It has low glycemic index so give satiety (feeling of fullness). Selenium regulates the thyroid hormone metabolism; immune system function & plays a role in the antioxidant process and can destroy cancer cells and even repair DNA. Magnesium is Essential for Bone Health. Brown Rice also helps to maintain Healthy body Weight.
Ingredients:
Brown Rice – 1 katori
Urad Dal – 1 katori
Pohe – handful
Methi Seeds – 1 tbsp
Salt to taste
Method:
1. Soak brown rice, methi seeds & urad dal separately for 6 to 8 hours
2. Grind them separately, add pohe while grinding brown rice
3. Mix them together & add salt to taste
4. Keep this mixture to ferment for 8 hours
5. Make idlis from the batter or dosa or uttappam or dhokla
6. Serve hot with sambar & tomato chutney or green chutney
7. You can even make vegetable idlis or stuffed idlis.
PS: You can replace Brown Rice with Oats / Quinoa / Ragi, follow the same procedure
Gram Dal Chutney
This easy to make, low fat, high protein chutney can be a flavourful accompaniment to the snacks like idli, dosa, cheela instead of the traditional coconut chutney. For instant preparation, roasted gram dal can be added instead of soaked chana.
Ingredients:
Gram Dal (Chana Dal) – 1 cup (soak overnight)
Mint Leaves (Pudina) – ½ small bunch
Coriander Leaves – ½ small bunch
Curry Leaves – 2-3
Green chillies – 2-3
Ginger – 1 small piece
Garlic – 2-4 flakes
Salt to Taste
Lemon – 1 tsp
Method:
1. Soak gram dal (channa dal) overnight.
2. Clean and wash pudina, curry leaves, chillies, garlic & coriander leaves.
3. Add salt and lime juice as per your taste.
4. Grind all these ingredients together in the mixer grinder to a fine paste by adding little water or even curd can be used.
5. Serve this chutney along with hot dosa, idli, dhokla etc
Bhakri Pizza
The popularity of pizza among kids and grownups is alike. We all are aware that not only is the pizza made of maida, but is also a source of dense calories, saturated fat, and salt. In this recipe, we have given a twist to the pizza to make it healthy so that both kids and parents are happy! Extra leftover bhakri also can be used to make bhakri pizza on next day for snacks.
Ingredients:
Mix Millet Flour – 1 cup
Ghee – 1 tbsp
Home-made Tomato Sauce – 1 cup
Vegetables – 1 bowl (onion, corn, capsicum, mushroom, bell pepper)
Paneer (Cow’s milk) – 1 cube (50 gms)
Cheese – 1 cube
Mix Herbs – 2 tbsp
Olive Oil – 1 tbsp
Salt to taste
For the Pizza Sauce:
Large ripe Tomatoes – 3
Olive oil – 1 tbsp
Onion – 1
Garlic cloves – 3
Green Chillies – 2 to 3
Pepper powder – ¼ tsp
Mix Herbs – 1½ tsp
Salt to taste
Method:
For Pizza Sauce:
1. Blanch the tomato & cut in small cubes.
2. Heat 1 tbsp of olive oil in a non-stick pan.
3. Add finely chopped onion, garlic & green chillies
4. Allow the onion, garlic & chillies to fry for 2 mins on low flame.
5. Add chopped tomatoes, salt to taste, pepper powder & herbs.
6. Allow the sauce to cook on low flame for 20 mins, add very little water for cooking if the sauce is thickening too much.
For Pizza:
1. In a bowl mix flour and add ghee & salt.
2. By adding little warm water knead into stiff dough.
3. Take a drop of oil & grease the dough & keep it aside for 30 mins.
4. Before making the bhakris, preheat the oven at 200 degrees.
5. Take a lemon size portion of the dough & roll it in to a flat bread. It should be slightly
thicker than the roti.
6. Make a few marks with the help of rolling pin or a for so that the bhakri doesn’t puff.
7. Heat a non-stick pan & on a low flame cook the flat bread (bhakri).
8. Roast it till the bhakri is crispy & golden on both the sides.
9. Use a cloth to put pressure to cook the bhakri.
10. Our base is ready. Apply some olive oil on the bhakri & add pizza sauce.
11. Add the veggies (you can dice the vegetables or make strips).
12. Grate 1 cube of cheese and paneer on top. Sprinkle mix herbs as per your taste.
13. Bake the Bhakri Pizza in the preheated oven till cheese is golden brown in colour or till
done. You can also cook the pizza on the tawa or the griddle.
14. Serve Hot
Beans Salad
Beans are Low GI foods, because of their slow digestion and absorption properties, cause only a gradual rise in blood sugar and insulin levels. They are high-quality carbohydrates, lean protein, and soluble fiber. Include them in your meal plans at least thrice a week as it helps stabilize your body’s blood-sugar levels.
Ingredients:
Mixed Boiled Beans (Rajma, Chole & Chawli) – 2 ¼ cup
Sliced Spring Onion – ½ cup
Tomato Cubes – ½ cup
Finely Chopped Green Chillies – ½ tsp
Finely Chopped Coriander (Dhania) – 1 tbsp
Dressing
Lemon Juice – 2 tbsp
Chaat masala, salt & pepper according to taste
Method:
1. Combine all the ingredients in a deep glass bowl and mix well.
2. Refrigerate for 1 hour & serve chilled garnished with coriander.
Sandwich
Sandwich is a delight for any health-conscious individual. This version of sandwich is not only tasty, but it is easy to make too!! Hung cud is used to replace mayonnaise or cream, making it equally tasty and a lot healthier. Veggies packed with fibre and vitamins making it irresistible.
Ingredients:
To make the hung curd:
Curd – 200 gms, should not be very sour
Cucumber – 1 medium, finely chopped
Capsicum – 1 medium, finely chopped
Carrot – 1 medium, grated
Cabbage – 1 cup, grated
Coriander – finely chopped
Oregano – 1 tsp
Chilli Flakes – 1 tsp
Pepper – ½ tsp
Salt – as per taste
Bread – 6-8 slices
Method:
1. To make hung curd, take a big bowl and place a strainer on top of it with a muslin / cotton cloth.
2. Add 200 gms of curd and let it drain for 15 mins.
3. Squeeze the cloth gently to remove any water. Hung curd is ready.
4. In a bowl, add the hung curd and all the other ingredients (except bread slices) and mix them thoroughly. Your filling is ready.
5. Place 2 tsps of this filling between 2 slices of bread. Your sandwich is ready.
Note: You can prepare the filling the prior day to make a quick healthy tasty breakfast next day morning.
Oil- Free Dhokla
Dhokla is a famous snack item originating from Gujarat, India. Various cereals and pulses like Gram Flour (Besan), Rice and Chickpea, Rava are used to prepare this delicacy. In this version of “Oil-free Dhokla”, we have tried to keep it equally tasty but low on calories to make it healthier.
Ingredients:
Besan (Gram Flour) – 1 cup
Rava – 1 tbsp (optional)
Chillies – 2 finely chopped
Ginger – 1’’ grated
Water – ¾ to 1 cup, to achieve desired consistency of the batter
Sugar – 1 tsp
Coriander – ¼ cup, finely chopped
Curry Leaves – ¼ cup, finely chopped
Mustard Seeds – ½ tsp
Jeera – ½ tsp
Hing – 1 pinch
Eno Fruit Salt – 1 tsp
Salt – as per taste
Lime – 1, juice
Method:
1. In a steamer, put 2 cups of water and heat over a slow flame.
2. Grease 2 plates with ½ tsp oil and keep ready.
3. In a vessel or a pan, mix all the ingredients except Eno Fruit Salt and lime juice. Ensure to
make a smooth paste. There should be no lumps.
4. Lastly, add Eno Fruit Salt and stir in one direction for one minute & pour into the greased
plate.
5. Steam over medium flame for 10-12 mins.
6. Insert a toothpick/knife to check; if it comes out clean, the Dhokla is ready.
7. Cut the dhokla into small squares using a knife. Garnish it with coriander, pepper and drizzle
the lime juice on top.
8. Serve with green coriander mint chutney.
Space Food Sticks
Energy bars, originally made for astronauts & called space food sticks, are used as a fuel for athletes, to help them have better energy levels. They come in different flavours andare very versatile in terms of their composition. Also called protein bars, health bars, granola bars, etc. they all fulfil the same purpose. However, very high amounts of fat, sugar and chocolate make them undesirable. This version is a simple homemade recipe which is healthy and free of any kind of preservatives.
Ingredients:
Ghee – 1 heaped tsp
Jaggery – ½ to ¾ cup, grated
Oats – 1 cup
Almonds – ½ cup, chopped / coarsely ground
Blackcurrant or Raisins – ¼ cup
Walnuts – ¼ cup, chopped / coarsely ground
Dates (deseeded) – ¼ cup, chopped
Chia Seeds – ¼ cup
Melon / Pumpkin Seeds – ¼ cup
Method:
1. Heat ghee in a thick bottomed pan or kadai.
2. Add jaggery, let it melt.
3. Add all the other ingredients and let them blend together. You can also add chocolate(1 tsp) for flavour.
4. Apply ghee on a plate, spread the above mixture and let it cool.
5. Cut it into vertical bars.
6. Pack these in a Ziploc bag for a portable post-workout snack.
Red Smoothie
Eating raw vegetables and fruits is the easiest way to ensure good intake of vitamins and anti-oxidants. This Red Smoothie made from tomato, carrot, pumpkin, beet root and apple is a very good source of lycopene, fibre and many more micro-nutrients. It is not only loaded with anti-oxidants but also has a host of disease fighting nutrients.
Ingredients:
Tomato – 1 medium sized (100 gms), cut
Carrot – 1 medium sized (100 gms), cut
Pumpkin – 1 piece (100 gms), cut
Beet Root – 1 medium sized (100 gms), cut
Apple – 1 medium sized (100 gms), cut
Ginger – 1 inch
Rock Salt – as per taste
Pepper – as per taste
Lime – 1 piece (juice)
Method:
Thoroughly wash all the veggies along with other ingredients and add them to the blender. Grind and make a fine paste. Add 1 cup of water to dilute it. Do not strain. Your tangy, tasty red smoothie is ready.
Chia Gingeer Lemon Drink
Chia is an edible seed belonging to the mint family. It is a good source of omega 3 fatty acids, calcium, manganese, phosphorous and zinc. Chia seeds are added to smoothies, energy bars, breads, etc. to enhance their nutritive value. Described below is a super easy to make drink which is ready in 2 minutes and keeps you full to avoid unnecessary calories.
Ingredients:
Chia Seeds – 1 tsp
Ginger – 1 inch crushed
Lemon Juice – 2-3 tsp
Rock Salt – as per taste
Water – 200 ml
Mint – if preferred
Method:
Mix the above ingredients. Chia needs a minimum soaking time of 30 minutes. Enjoy your refreshing healthy drink.
Dry Bhel
Kurmura / Murmura (puffed rice) is to rice, what pop corn is to corn. Rice kernels are heated under high pressure in the presence of steam in a sand-filled oven to prepare kurmura. Dry Bhel is a commonly consumed form of puffed rice. This fat-free low-calorie snack is spicy, tangy and delicious.
Ingredients:
Kurmura – 2 cups
Onion – 1 small finely chopped
Tomato – 1 small finely chopped
Raw Mango / Kuccha Kairi – optional
Green Chillies – 2 finely chopped
Coriander – finely chopped
Mint – finely chopped
Lemon Juice – 1 tsp
Salt – as per taste
Chaat Masala – as per taste
Chilli Powder – as per taste
Method:
Toss the above ingredients together and relish the Dry Bhel.
Oats Idli
Oats are cereals that have a significant amount of dietary fibre, daily consumption of which over weeks lowers LDL (Bad) Cholesterol and Total Cholesterol. The quality of protein in oats is as good as soy protein which, according to WHO, is comparable to egg or milk protein. Though oats are commonly consumed as porridge, it can also be used to prepare other food items like oats omelette or oats upma.
Ingredients:
Quick cooking oats – 100 gms (1 cup)
Rava / Semolina – 50 gms (½ cup)
Curd – 50 gms (½ cup)
Salt – as per taste
Pepper – as per taste
Eno – 1 tea spoon
Coriander for garnishing
For Tempering:
Oil – 1 tsp
Mustard seeds – 1 tsp
Urad Dal – 1 tsp
Chana Dal – 1 tsp
Green Chillies – 1-2 finely chopped
Ginger – 1 inch grated
Note: You can also add vegetables of your choice such as peas, carrot, beans, etc.
Method:
Heat oil in a pan / kadai. Add mustard seeds, let them crackle. Add urad dal and chana dal. Roast till they turn brown. Add grated ginger and green chillies. Switch off the flame. Add quick cooking oats, rava, curd, salt, pepper, Eno and coriander. Mix them thoroughly. Add curd if the consistency is too thick. Grease Idli steamer plate with oil. Add the batter to the plate and steam for 10 minutes on high flame and 5 minutes on slow flame. You can enjoy it with chutney or sambar.
Brown Rice Pulao
Medium or long-grain brown rice is used to prepare a pulao. Brown rice is often called whole rice. Brown rice has a nutty flavour and a crunchy texture. It is a good source of magnesium, selenium, thiamine, niacin, vitamin B6 and is also high in fibre.
Ingredients:
Brown Rice – 100 gms
Onion – 1 medium finely chopped
Tomato – 1 medium finely chopped
Capsicum – 1 finely chopped
Peas – ½ cup shelled
Beans – ½ cup finely chopped
Carrot – 1 finely chopped
Coriander – finely chopped
Lemon juice – 2 tsp
Whole Spices:
Bay Leaf – 1
Cardamom – 1
Cinnamon – 1
Clove – 2
Ginger – 1 inch grated
Garlic – 2-3 pods grated
Powdered Spices:
Red Chilli Powder – 1 tsp
Garam Masala – 1 tsp
Method:
Rinse and soak brown rice in 2 cups of water for 2-3 hours. Boil 2 cups of water, add rice and salt. Do not cover the pot. Let the rice simmer over slow flame till all the water is absorbed. Check the rice for tenderness. If the rice is still uncooked, add another cup of water and simmer till all the water is absorbed. It should not be too hard or mushy. Switch off the flame, cover it with a lid and leave it for 10 mins. Use a fork to toss the rice. In a pot or kadai, heat oil, add the whole spices, cook on a slow flame for a minute. Add finely chopped onions, sauté till the become translucent. Add tomatoes, cook till mushy. Add the powdered spices, cook till oil leaves from side. Add carrot, beans, peas. Cover and let it cook. Add capsicum. Toss rice in this mixture. Garnish with coriander and add the lime juice.
Note: You can add paneer, chicken, soya to make it more nutritious.
Brav Veg Paratha
Fibre is an essential component for a healthy gut. It also helps reduce risk of heart disease, improves glucose levels to list a few. Unfortunately, with the onset of packaged food, this vital nutrient has taken a big blow. Adding bran to foods that are consumed daily will ensure everyone in the family gets their share of fibre.
Ingredients:
Wheat Flour – 100 gms (1 cup)
Bran – 50 gms (½ tsp)
Curd – 50 gms (½ cup)
Cauliflower/Cabbage – 100 gms, grated
Radish – 1 grated
Oil – 1 tsp
Salt – as per taste
Chilli powder – 1 tsp
Jeera / Cumin powder – 1 tsp
Coriander – finely chopped
Method:
Mix all the above ingredients to form a soft dough. Divide the dough in 6 equal parts. Roll the dough into a 6-inch circle. Heat an iron skillet / tawa. Test if the skillet is ready by sprinkling a few drops of water over it. If water evaporates immediately, the skillet is ready for use. Place the rolled paratha over the hot tawa. Brush half tsp oil on one side, flip a half tsp oil on the other side as well. Heat till it turns brown and is well cooked. Cool over a wire rack so that it doesn’t become soggy. It can be frozen for a week. Re-heat on a skillet before consuming. Enjoy with a bowl of yoghurt or mint chutney.
Soya Paratha
Soya Bean originated in South East Asian countries. They are a healthy source of high quality protein, vitamin B and dietary fibre. They are a good source of protein especially for vegetarians who have lactose intolerance (milk) or are vegans. Soya paratha recipe is provided below to incorporate soya in Indian cooking.
Ingredients:
Soya Granules – 100 gms
Ginger – 1 inch grated
Garlic – 2-3 pods grated
Jeera – 1 tsp
Onion – 1 medium sized, finely chopped
Green Chillies – 2 nos., finely chopped
Dry Spices:
Chili powder – 1 tsp
Turmeric Powder – ½ tsp
Coriander Powder – 1 tsp
Garam Masala – ½ tsp
Salt – as per taste
Method:
Boil 3 cups of water. Add soya granules, boil further for 5 minutes. Switch off the flame and cover the vessel with a lid for 10 minutes. Drain the water, press and remove any trace of water. Mash with a fork or crumble with fingers. In a pan (kadai), heat 1 tsp oil, add jeera, let it crackle. Add finely chopped onion, sauté till it becomes translucent. Add grated ginger and garlic, sauté for a minute or till the raw aroma goes away. Add the cooked and crumbled soya granules, add all the spices and sauté till this mixture becomes dry. Use it as a filling for making paratha using regular wheat dough.
Pulse Dosa
Food and Agriculture Organisation of the UN had declared 2016 as the international year of pulses. Apart from being low in fat, cholesterol free, low in gluten, they also have a low GI (glycemic index). This is good for diabetes and weight loss. Pulses are high in protein and are an excellent source of fibre.
Ingredients:
Green gram (moong) – 100 gms
Garlic – 2-3 pods
Chillies – 2 nos.
Coriander – ½ cup chopped
Salt – as per taste
Gram Flour (besan) – 1 tbsp.
Oil
Method:
Soak green gram overnight, drain and grind with chillies, garlic and salt to form a smooth batter. Add water if required. Add a tsp of besan to the batter and whisk it so that no lumps are formed. This acts as binding agent and prevents dosa from breaking. Heat an iron skittle or tawa, add ½ tsp oil. Spread the oil and wipe it with a paper napkin. Add one tsp of the green moong batter. Caution: Do not spread the first batter. Let it cook for a minute, leave a drop of oil from the 2-3 sides each. Remove and discard. Add a tsp of oil to the tawa, spread the oil and wipe it with a paper napkin. Add one tbsp. of the green moong batter, spread it evenly. Let it cook for minute. Spread ½ tsp of oil on the dosa, flip the dosa, let it cook for another minute and enjoy the steaming hot dosa with curd or chutney.
Note: You can also add finely chopped onion to the batter for variation.
Veg Dal Dalia Khichadi
Dalia is also called broken or cracked wheat in English. It is not only rich in vitamin B1 and B2, but is also a good source of fibre and manganese. The recipe given below is not only nutritious and wholesome but is also easy to prepare and tasty.
Ingredients:
Dalia – 50 gms (½ cup)
Yellow moong dal – 50 gms (½ cup)
Onion – 1 finely chopped
Tomato – 1 finely chopped
Carrot – 1 finely chopped
Beans – ½ cup finely chopped
Peas – ½ cup shelled
Jeera – 1 tsp
Garlic – 2-3 pods grated
Oil – 1 tsp
Coriander – finely chopped
Lemon juice – 2 tsp
Dry Spices:
Red Chilli powder – 1 tsp
Turmeric – ½ tsp
Dhania powder – ½ tsp
Jeera powder – ½ tsp
Amchur powder – ½ tsp
Garam Masala – ½ tsp
Salt as per taste
Method:
Wash and soak dalia and moong dal together for 10-15 mins. In a pressure cooker, heat oil, add jeera. Let it crackle. Add grated ginger and garlic. Sauté for one minute. Add all the chopped vegetables, stir, cook for 2 minutes. Add the soaked dal and dalia. Add all the dry spices. Add 4 times water (approximately 4 cups). Pressure cook for 10 minutes on high flame and 5 minutes on slow flame. Let it cool. Open the lid and add finely chopped coriander and lime juice. Serve hot.
