WHEAT- VEGETABLES MOMOS
Portion size : 1
No.of.Serving : 1
INGREDIENTS :
Wheat flour – 75gm Carrot – 50 gm
Onion – 50 gm Oil – 10 ml
Cabbage – 50 gm
Cauliflower – 50 gm
METHOD OF PREPARATION :
Knead wheat flour with water and salt and make it in to small balls
Saute onion, garlic, green clillies and grated vegetables in oil
Stuff sauted vegetable mix in wheat balls
Stuffed balls are steamed for 5 minutes in high flame and 5 minutes in low flame.
NUTRITIVE VALUE PER SERVINGS
Calories: 378 Kcal
Carbohydrates : 56g
Protein: 10g
Fibre: 11g
VEGETABLE MILLET UPMA
Portion size : 1
No.of.Serving : 1
INGREDIENTS
Foxtail millet -30gms Chana dal – ½ tsp
Urad dal – ½ tsp Mustard seeds – ¼ tsp
Cumin seeds -¼ tsp Curry leaves -7-8 leaves
Green peas – 10 gms French beans – 15 gms
Carrot -1 finely chopped 1 medium
Ginger -1 finely chopped (small)
Onions -1 finely chopped (medium)
Tomato -1 finely chopped (medium)
Green chilies – 2-3 finely chopped
Oil -2-3 tsp Salt -to taste
METHOD
Soak millets for 20 minutes time & cover with a lid
Heat frying pan & add ghee to it. Add in the spices & saute it till aroma is smelled
Now, add in the chopped onions saute for about 2 min, until translucent & add in ginger garlic paste & continue sauteing until the raw smell goes off
At this point, add in the carrots, green peas & french beans & keep stirring gently but continuously add in salt, turmeric & red chilli powder
Saute we’ll & add some water, cover the pan & cook for about 5-6 min until soft enough, now add in soaked foxtail millets & mix everything together we’ll until nicely combined v Cover the lid and reduce the flame & let it cook till the water dries up
Time to dish out, garnish with coriander leaves, ghee spoon & serve hot
NUTRITIVE VALUE PER SERVINGS
Calories : 146.1 Kcal
Carbohydrates : 24 g
Protein :4.7 g
Fat : 3.8 g
MOONGDHAL SPINACH IDLI WITH RADISH CHUTNEY
INGREDIENTS:
Yellow moong dhal – 75g Green chillies – 5 g
Choped spinach – 30g
Low-fat curd – 10 g
PREPARATION METHOD:
Soak moong dhal for 3 hours and make a smooth paste by adding spinach and green chillies
Transfer the mixture into a bowl and add the curd and salt and mix it well
Keep it aside for 15-30 mins
Take idli cooker pour the batter and make the idlies for streaming process .steaming timing 15-20 mins
RADISH CHUTNEY INGREDIENTS:
Radish chopped – 30g
Cumin seed –few
Ginger – 1 inch
Coriander seeds-Few
Garlic -3 cloves Dried chillies-10 g
Bengal gram dhal – 5g Coriander leaves -20 g
Black gram dhal- 5g
PREPARATIONS METHODS:
Firstly, in a tawa heat 2 tsp oil and add 1 tbsp chana dhal, 1 tbsp urad dhal, ½ tsp cumin seeds, 1 tsp coriander seeds and 3 dried red chilli.
Saute on low to medium flame, until the dal turns golden brown.
Now add 3 clove garlic, 1 inch ginger, 1 cup radish and ¼ tsp turmeric.
Saute for a minute.
Furthermore, add 2 tbsp water and mix well.
Cover and cook on low flame for 5 minutes.
Cool completely and transfer to the blender.
Also, add small piece tamarind and ½ tsp salt.
Blend to a coarse paste without adding water.
Now prepare the tempering, by heating 1 tbsp oil.
Add ½ tsp mustard few curry leaves and pinch asafoetida.
Allow to splutter and pour tempering over Radish chutney
NUTRITIVE VALUE PER SERVINGS
Calories -392 kcal Portion size : 1
Protein -9.3 g No.of.Serving : 2
Carbohydrate -47g
Fibre -10 g
Fat -2.93 g
OATS ON THE GO
INGREDIENTS
Oats – 2 tbsp Chia seeds – 1 tbsp Raisins – 6 no. Greek yogurt – ½ cup Chopped almonds – 6 no Low fat milk – ½ cup Flax seeds – 1 tbsp Seasonal fruits – 2 tbsp , chopped
METHOD
Combine 2 Tbsp oats , 6 no. raisins , almonds , 1 tbsp soaked flaxseeds ,1 tbsp of soaked chia seeds , ½ cup greek yogurt , 1 cup low fat milk and 2 tbsp chopped seasonal fruits in a mixing bowl .
Mix it thoroughly.
Transfer into a bowl and serve.
NUTRITIVE VALUE PER SERVINGS
Energy – 240 cal. Portion size – 1 cup Protein – 8 g No. of serving – 4 Fats – 8 g Carbs – 35 g Fibre – 3 g
STUFFED FRENCH TOAST
INGREDIENTS
Fat-free cream cheese (about 5 ounces) – ½ cup Vanilla extract -½ tsp
Strawberry or apricot spreadable fruit-2 tbsp Apple pie spice – ½ tsp
French bread- 8 (1-inch slices) Nonstick cooking spray
Egg whites- 2 Fat-free milk – ¾ cup
Strawberry or apricot spreadable fruit – ½ cup
METHOD
In small bowl, combine cream cheese and 2 tablespoons spreadable fruit. Using serrated knife, form pocket in each bread slice by making a horizontal cut halfway between top and bottom crust, slicing not quite all the way through. Fill each pocket with about 1 tablespoon of the cream cheese mixture (see Tips).
In small bowl, combine egg whites, egg, milk, vanilla and apple pie spice. Lightly coat nonstick griddle with cooking spray; heat over medium heat.
Dip stuffed bread slices into egg mixture, coating both sides. Place bread slices on hot griddle. Cook about 3 minutes or until golden brown, turning once.
Meanwhile, in small saucepan, heat 1/2 cup spreadable fruit until melted, stirring frequently. Serve over French toast.
NUTRITIVE VALUE PER SERVINGS
Energy — -150 Kcal Portion size : 1
Protein -7g No.of.serving : 1 slice
Carbohydrates -29g
Fat -1g
OVERNIGHT OATS
INGREDIENTS
Oats – ¼ cup Cinnamon powder -¼ tsp
Almonds -8 number Dates -2 number
Chia seeds -1 tbsp Pumpkin seeds -1 tbsp
METHOD
Soak almonds for an overnight and peel it off
Grind it with ¼ cup water to a smooth paste
Add ½ more cup water and make 1 cup almond milk
Strain the soaked oats to a serving bowl
Add the almond milk, chia seeds, cinnamon powder and chopped dates and give it a good mix
Refrigerate it for an overnight
On the next day, mix and add soaked pumpkin seeds and enjoy it
NUTRITIVE VALUE PER SERVINGS
Energy -398.52 kcal Portion size -1
Carbohydrate -57.26 g Number of serving -1
Protein -13.45 g
Fat -7.32 g
HEALTHY CEREAL PREPARATION
INGREDIENTS :
Uncooked pearl barley- ½ cup Flaxseed – 3 Tbsps
Uncooked wheat berries – ½ cup Salt – ½ Tsp
Uncooked brown rice – ½ cup Water – 1 ½ Quarts
Uncooked steel cut oats – ¼ cup
METHOD :
In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.
Pour water over ingredients, stir and bring to a boil over medium heat.
Reduce heat to low and simmer for 45 minutes, stirring occasionally.
NUTRITIVE VALUE :
Energy :114k. Cal Portion size -½ cup
Carbohydrate :21 grams No. Of servings – 14
Protein :4 grams
Fat :1gram
Fibre :3 grams
HEALTHY KABULI CHANNA POHA
INGREDIENTS:
Poha -2 cup Green chilli paste – ½ tsp
Chick peas – ½ cup Chilli powder – ¼ tsp
Oil -1 tbsp Lemon juice – 1 ½ tsp
Cumin seeds -1 tsp Finely chopped coriander leaves – 2 tbsp
Finely chopped onions – ½ cup Salt to taste
Turmric powder – ½ tsp Finely chopped tomatoes – ½ cup
METHOD:
Place the poha in a sieve and hold it under running water for a few seconds. Keep aside for 2 mins for the water to drain out completely.
Heat the oil in a broad nonstick pan and add the cumin seeds.
When the seeds crackle, add the onions and saute on a medium flame for 1 to 2 mins.
Add the turmeric powder, tomatoes and kabuli channa, mix well and cook on a medium flame for 2 to 3 mins, while stirring occasionally.
Add the green chilli paste, chilli powder, salt and 2 tbsp of water, mix well and cook on a medium flame for 1 mins.
Add the soaked poha, lemon juice and coriander leaves, mix well and cook on medium flame for 2 to 3 mins , while stirring occasionally.
Serve the poha hot
NUTRITIVE VALUE PER SERVINGS
Energy -199 Kcal Portion size : 1
Protein -4.2 g No.of.Serving : 1
Carbohydrate – 35 g
Fiber -3.7 g
Fat -4.8 g
BREAD SANDWICH
INGREDIENTS
Brown Bread – 2 slices
Egg – 2 nos
Oil – 2.5 ml
Cucumber – 20g
Tomato – 20g
Salt
METHOD
Take a pan add oil, salt and egg make it into egg scramble
Take a bread slices keep the sliced tomato, cucumber , scrambled egg on bread
Cover it with another slice of bread and serve
NUTRITIVE VALUE PER SERVINGS
Energy -358.6 Kcal Portion size : 1
Protein -21.4 g No.of.Serving : 1
Carbohydrate – 27.5 g
Fat -18.1 g
CHAPATHI NOODLES
INGREDIENTS
Chapati – 3 No. (120 g) Garlic (finely chopped) – 3 clove
Green chilli – 1 Onion (finely chopped) – 25 g
Spring onion (chopped) – 25 g Carrot – 50 g
Cabbage (shredded) – 25 g Capsicum (sliced) – 25 g
Salt to taste Oil – 15 g
PREPARATION
Take 5 chapati and roll tight. Cut into thin strip forming noodles.
Separate the chapati strips and keep aside.
Now in a large kadai heat oil and saute garlic, green chilli, onion and spring onion.
Further add carrot, cabbage and capsicum.
Saute slightly till the vegetables shrink.
Now add salt to taste.
Mix well making sure all are combined well.
Further, add prepared chapati strips, spring onions and mix gently.
Finally, serve chapati noodles hot or pack to a lunch box.
NUTRITIVE VALUE PER SERVINGS
Energy -568 kcal No. of serving – 1
Carbohydrates -86.41 g Portion Size – 1
Protein -14.49 g
Fat -17.02 g
OATS PESARATU
INGREDIENTS
Whole green gram – 50 g Cumin seeds – ½ tsp
Oats – 5 g Salt to taste
Ginger – 1 small piece
METHOD
Soak whole green gram for overnight
Soak oats in water for 15 minutes before grinding
Take both them in a mixer jar.
Add green chilli, ginger, cumin seeds, salt according to the taste.
Add ½ cup of water make fine paste. Batter ready for pesaratu.
Heat up tawa, pour the batter and spread evenly in medium flame. Apply oil around the pesarattu.
Oats pesaratu is ready serve hot with ginger chutney.
NUTRITIVE VALUE PER SERVINGS
Energy – 203 kcal Portion size : 2
Carbohydrates – 33.29 g No.of.Serving : 1
Protein – 13.32 g
Fat – 1.6 g
BAJRA CARROT ONION UTHAPPAM
INGREDIENTS
Whole bajra ( Soaked for 8 hours and drained) – 150 g Lemon juice – 1 tsp
Bajra flour – 50 g Turmeric powder – 1 tsp
Grated carrot – 30 g Chilly powder – 1 tsp
Finely chopped green chilies – 10 g Oil – 1 ½ tsp
Garlic paste – 5 Finely chopped corianders – Few
METHOD
Combine the whole bajra , ½ cup of water and salt in a pressure cooker , mix well and pressure cook for 5 whistles
Allow the steam to escape before opening the lid.Drain the water and keep the cooked whole bajra aside
Combine all the ingredients along with whole bajra and ½ cup water and mix well
Heat a non-stick tava and grease with little oil.
Pour ¼ cup of batter over it an tilt the tava lightly to spread the batter evenly
Cook on medium flame till it turn golden brown in colour from both side
Serve with green chutney
Salt to taste
NUTRITIVE VALUE PER SERVINGS
Energy -73kcal Portion Size -2
Protein -2 g No.of.Serving : 1
Fat -1.7 g
Carbohydrate -12.5g
GREEN CHUTEY
INGREDIENTS
Roughly chopped mint leaves – 100g Roughly chopped green chilies – 10g
Roughly chopped coriander leaves – 50g Salt to taste
Sliced onions – 25g
METHOD
Combine all the ingredients and blend in a mixture to a smooth paste using little water
BESAN CHEELA
INGREDIENTS:
Besan (gram Flour ) – 100 g Ginger Chopped – 1 tsp
Garam Masala – 1/2 tsp Onion chopped – 25 g
Turmeric Powder – 1/2 tsp Capsicum Chopped – 25 g
Salt – 1/2 tsp Spinach Chopped – 50 g
Oil to apply in pan
METHOD:
In a bowl add besan, salt, turmeric powder, garam masala, onion, spinach, capsicum and ginger.
Mix and add water gradually to make pouring consistency batter not too thick or not too thin.
Heat a pan, Brush some oil.
Pour a ladle full of batter and spread.
Let this brown when you see bubbles on top then turn and cook from other side.
When both sides are cooked well, serve it hot with curd or vegetable gravy.
NUTRITIVE VALUE PER SERVINGS
Energy -318 kcal Portion Size: 3
Carbohydrates- 43.55 g No. of serving: 2
Protein -21.06 g
Fat -5.58 g
STUFFED FRENCH TOAST
INGREDIENTS
Fat-free cream cheese (about 5 ounces) – ½ cup Vanilla extract -½ tsp
Strawberry or apricot spreadable fruit-2 tbsp Apple pie spice – ½ tsp
French bread- 8 (1-inch slices) Nonstick cooking spray
Egg whites- 2 Fat-free milk – ¾ cup
Strawberry or apricot spreadable fruit – ½ cup
METHOD
In small bowl, combine cream cheese and 2 tablespoons spreadable fruit. Using serrated knife, form pocket in each bread slice by making a horizontal cut halfway between top and bottom crust, slicing not quite all the way through. Fill each pocket with about 1 tablespoon of the cream cheese mixture (see Tips).
In small bowl, combine egg whites, egg, milk, vanilla and apple pie spice. Lightly coat nonstick griddle with cooking spray; heat over medium heat.
Dip stuffed bread slices into egg mixture, coating both sides. Place bread slices on hot griddle. Cook about 3 minutes or until golden brown, turning once.
Meanwhile, in small saucepan, heat 1/2 cup spreadable fruit until melted, stirring frequently. Serve over French toast.
NUTRITIVE VALUE PER SERVINGS
Energy -150 Kcal Portion size : 1
Protein -7g No.of.serving : 1 slice
Carbohydrates -29g
Fat -1g
MILLETS UPMA
INGREDIENTS:
Millets -150g Carrot – 10g
Onion – 5g Beans – 10g
Black gram dhal – 25g Green peas – 10g
Capsicum -15g
METHOD :
Soak the millets for hours .now drain it and rinse it well.
Now take this to blender and puree till smooth.
Pour it into bowl, cover and leave it to ferment for hours.
Now add salt and mix well add water as needed
Heat tavva and make dosa
And serve it.
NUTRITIVE VALUE PER SERVINGS
Energy – 52.1g Portion size – 1
Protein – 2.0g No. of serving – 2
Carbohydrates – 8.6g
Fat – 1.0g
RAINBOW BURRITO BOWL
INGREDIENTS:
Bajra :15g Bell pepper (red): 20g
Brown rice :15 g Capsicum: 20g
Green gram : 30g Tomato: 30g
Cabbage : 20g Onion: 20g
Bell pepper (yellow): 20g Mint leaves: 5g
Lime juice: 5g Green chilli: 2g
Salt to taste
METHOD:
Soak bajra overnight. Pressure cook the bajra for 8-10 whistles next morning.
Cook brown rice & boil green gram. Keep aside
Chop all vegetables into small cubes.
Chop mint leaves & de-seeded chillies finely.
Take a large bowl & start layering.
Start layering from the bottom of the bowl – bajra, capsicum, green gram, tomato, yellow bell pepper, cabbage, red bell pepper, green chilli, brown rice & grated carrot.
Sprinkle salt, squeeze lime juice & garnish with mint leaves.
Mix well before eating.
NUTRITIVE VALUE PER SERVINGS
Energy -182.2 Kcal ` Portion size : 1
Protein – 8.19 g No.of.Serving : 1
Carbohydrate – 25.3 g
Fat – 1.7 g
BAJRA DOSA
INGREDIENTS
Bajra – 50gms Ural dhal – 40 gms
Rice flakes- 40 gms Fenugreek seed – 20 gms
Oil – 3ml
METHOD
Grind urad dhal, fenugreek and tranfer it to a bowl
Add rice flakes and bajra and grind.
Blend until the batter is in smooth consistency
Add salt and water as needed
Heat the tawa sprinkle some oil and grease it well
When the pan is hot, pour a ladder full of batter in the centre
Sprinkle some oil, and allow to cook until the edge begin to leave the pan.
Flip and cook on the other side for a minute
NUTRITIVE VALUE PER SERVINGS
Energy – 280 Kcal Portion size : 1
Protein – 10 g No.of.Serving : 1
Carbohydrate – 50 g
Fat -4 g
DIABETIC POHA
INGREDIENTS:
Onion -50 g Carrot,beans – 100 g
Pepper -1/2 cup Oil -1 tsp
Tomato -1/2 Indian spices -5 gms
Brown rice poha -1 cup
METHOD:
Put Dr ‘s Mohans Brown rice poha in hot boiling water for a few minutes till it is soft.
Drain and rinse in cold water.
In a pan,drizzle some oil and sauté the peppers,onions,tomatoes and the carrot beans.
Add the poha and mix together on alow flame.
Squeeze a lemon and serve hot.
NUTRITIVE VALUE PER SERVING:
Calories :110 k.cal Portion size:1
Protein :2.34 g No.of serving:2
Fat :2.8 g
Carbohydrates :0.5 g
Fiber :1 g
HEALTHY OATS DOSA
INGREDIENTS
Quick cooking rolled oats – 30 gms Urad dal (split black lentils)- 30gms
Ghee for cooking – 0.5gms Salt to taste
For Serving With Healthy Oats Dosa & Sāmbhar
METHOD
Combine the oats and urad dal in a mixer and blender to a smooth powder.
Add 1½ cups of water and blend again until smooth
After fermentation, add the salt and mix the batter very well.
Heat a non-stick tava (griddle), sprinkle a little water on the tava (griddle) and wipe it off gently using a cloth.
Pour a ladleful of the batter on it and spread it in a circular motion to make a diameter thin circle.
Smear 1 tsp of ghee over it and along the edges and cook on a high flame till the dosa turns brown in colour and crisp.
Fold over to make a semi-circle or a roll.
Repeat steps 5 to 8 to make 2 more dosas.
Serve immediately with Sāmbhar.
NUTRITIVE VALUE PER SERVING
Energy : 266 cal Portion size – 3
Protein : 12.6 g Number of servings -1
Carbohydrates : 37.8 g
Fibre : 8.59g
Fat : 7.5 g
BROWN RICE FLAKES UPMA
INGREDIENTS :
Brown rice flakes -50 g Chili powder -1 tsp
Urad dhal – 5 g Oil – 2 tsp
Onion -25 G Salts to taste
Mustard seeds – 10 g Curry leaves – few
Coriander leaves – few
METHOD :
Rinse the aval with water and drain water and keep aside
Heat the oil in a pan add mustard seed to it. Once they splutter andd curry leaves and urad dhal to it as well
Add onion and green chillies and saute till onion soften and are translucent
Add the drained aval to this and the salt and mix well sprinkle a handful of water, switch off the heat, cover and let it sit for a couple of minutes
NUTRITIVE VALUE PER SERVING :
Energy : 398 K cal Portion size : 1
Carbohydrate : 45 g No.of.Serving : 1
Protein : 7g
Fat : 21 g
BITTER GUARD TIKKIS
INGREDIENTS
Grated bitter guard – 50 g Carrot – 30 g
Green peas – 30 g Low fat paneer – 50 g
Corriander -2 tbsp Oats – 50 g
Green chilli paste -1tsp Lemon juice -1 tbsp
Oil – 1 tsp Salt to taste
METHOD
Add little salt to the bitter guard mix well keep as side for 2 mins. Squeeze the bitter guard and keep the water a side.
Add carrot green peas, paneer, coriander, oats , green chilli paste lemon juice and salt and mix well and make the mixture into ball and shape them.
Heat the non tava and grease it using oil.
Now place the tikkis in to pan stir fry them till they gold brown colour.
Serve hot with garlic tomato chutney.
NUTRITIVE VALUE PER SERVINGS
Energy – 432 kcal Portion size : 4
Carbohydrates – 45.39 g No.of.Serving : 2
Protein – 21.73 g
Fat – 15.5 g
WHEAT RAVA MIX VEG UPMA
INGRIDENTS:-
Wheat rava – 75g Oil – 10g
Pea -15g Carrot – 20g
Onion -20g Cummin seed – ½ tsp
Tomato -25g Mustard – ½ tsp
Green chillies – 5g Salt to taste
Beans -25g
METHOD:-
Heat the kadi, add oil and heat it, add cummi, mustard seeds, vegetables one by one,
Fry it just turns transparent, add 2 cups water boils it
Add wheat rava and salt; let it boil in high flame until the water content reduces,
The mixture turns like porridge consistency, now simmer the flame to low, Cook for 5 mints
Add grated carrot and serve
NUTRITIVE VALUE PER SERVING:-
Energy : 414.1 Kcal Portion size : 2
Protein : 13.97 g No.of.Serving : 2
Carbohydrate : 74.6 g
Fat : 015.67 g
Fiber – 2.11g
KODA MILLET BLACK URAD DHAL IDLI
INGREDIENTS :
Varagu rice [Kodo millet] – 2 cups Salt to taste
Black urad dal[Karuppu ulundu] – ½ cup Water as needed
Fenugreek -1 tbsp
METHOD :
Wash and Soak Varagu rice, black urad dal with fenugreek separately for 5 to 6 hours.
To grind rice finely with enough water.Store it in a bowl.
Then grind black urad dal, fenugreek till you get smooth & fluffy batter.
Transfer this it in varugurice batter and mix well, add salt & leave it for fermentation .
Grease idly plates with gingelly oil. Pour varagu idly batter.
Then steam it for 5-7min.
Serve with Tomato Chutney and Hot Sambar.
NUTRITIVE VALUE PER SERVINGS
Energy -285kcal Portion size:3
Carbohydrate -60g No of serving:4
Protein -11g
Fat – 1.5g
BARLEY KHICHDI
INGREDIENTS :
Barley – 30gms Cumin seeds- 1/4tsp
Soya chunks – 15 gms Green chilli- 1-2no
Onion- 15gms Ginger- garlic paste – 1/4th
Capsicum – 15 gms Garam masala – 1 tsp
Cabbage- 15gms Salt to taste
Oil – 1tsp Coriander leaves for garnish
Cumin seeds- 1/4tsp
INSTRUCTIONS:
Soak barley overnight and drain water.
Heat the oil and splutter cumin seeds. Add bay leaves green chilli clove.
Add onion saute, add ginger garlic paste, add all the vegetables and let it cook for 2-3 minutes.
Add barley and saute for 5 minutes.
Add 2 ½ cups of water, salt and garam masala.
Close lid and let it cook on low flame for few minutes. Switch off the flame and let it stand still for some time.
When done garnish with chopped coriander leaves.
Serve hot .
NUTRITIVE VALUE PER SERVINGS
Energy : 191 Kcal Portion size : 1
Protein : 11g No.of.Serving : 1
Fat : 5 g
MILLET PONGAL
INGREDIENTS:
Foxtail Millet -1 cup Moong Dal – ½cup
Ghee -3 tbsp Jeera – 1teaspoon
Peppercorns lightly crushed -½ tsp Cashews – 10-12 nos
Curry Leaves – 10-12 Green Chili Pepper slit into 2
Ginger finely chopped – 2 teaspoon Water – 4cups
Salt – 1 ½ teaspoon
METHOD:
Add the moong dal to the pot. Roast it until nice and fragrant for a couple of minutes. Remove it.
Add the moong dal, millet to a bowl or strainer and wash them well.
Heat ghee and Add cumin seeds, black peppercorns, asafoetida, curry leaves, and cashews.
Saute till the cashews are lightly roasted. Take out half of the tempering and reserve for later. Add green chili and ginger.
When the ginger turns golden brown, add millet and moong dal. Saute for 2-3 minutes.
Add water and salt. Close lid with vent in sealing position. Change the instant pot setting to rice mode, which defaults to low pressure cooking for 12 minutes.
Serve pongal. Give it a good mix. Top with reserved tempering with roasted cashews. Enjoy hot with sambar and chutney!
NUTRITIVE VALUE PER SERVINGS
Energy : 406 Kcal Portion size : 1
Protein : 13g No.of.Serving : 1
Carbohydrate : 55g
Fat : 15g
POWER POHA
INGREDIENTS
Raw poha – 15g Chickpeas – 45g
Onion – 10g Mustard seeds – 5g
Tomato – 10g Salt and turmeric and lemon juice
METHOD
Wash and dry poha .
In a pan add 1tsp oil cumin and mustard seeds , chopped onion, tomatoes,boiled chickpeas,and poha and spices and lemon juice .
NUTRITIVE VALUE PER SERVINGS
Energy -200kcal Portion size: 1
Protein -4.2g No.of.Serving: 1
Carbohydrate -35g
Fat -4.8g
KUTHIRAI VALI ADAI
INGREDIENTS
Kuthiraivali/barnyard millet -100gm Channa Dal -25 Gm
Urad dal -25 gm Asafetida/Hing – A Small Piece (1/4 Tsp)
Ginger (skin peeled) – a small piece Grated Coconut -15 Gm
Coriander leaves -5 gm Curry Leaves -5gm (2 Springs)
Red chillies -10 nos Salt to taste
METHOD:
Soak kuthiraivali, channa dal, urad dal for 2-3 hours.
Grind red chillies, asafoetida, coconut, coriander leaves, curry leaves and ginger to smooth paste.
Add dals and kuthiraivali and grind to coarse paste and will not be so smooth like idli batter.
heat a dosa tawa and spread oil. Take a ladle of adai batter and spread on dosa tawa.
After one side is cooked, flip it around and drizzle some oil.
NUTRITIVE VALUE PER SERVINGS
Energy : 487 Kcal PORTION SIZE – 2
Protein : 54.1g No oF SERVING – 3
Carbohydrate : 82g
Fiber : 16g
Fat : 9.3g
BAJRA DOSA
INGREDIENTS:
Bajra – 30gms Ural dhal – 25 gms
Rice flakes – 25 gms Fenugreek seed – 10 gms
Oil – 5ml
METHOD:
Grind urad dhal, fenugreek and tranfer it to a bowl
Add rice flakes and bajra and grind.
Blend until the batter is in smooth consistency
Add salt and water as needed
Heat the tawa sprinkle some oil and grease it well
When the pan is hot, pour a ladder full of batter in the centre
Sprinkle some oil, and allow to cook until the edge begin to leave the pan.
Flip and cook on the other side for a minute
NUTRITIVE VALUE PER SERVINGS
Energy : 355 Kcal Portion size : 1
Protein : 13g No.of.Serving : 1
Carbohydrate : 55g
Fat : 7.8g
AVAL ADAI
INGREDIENTS
Parboiled rice – 50 gms Cabbage -150 gms
Aval – 100 gms Pepper crushed – 2.0 tsp
Channa gram – 25 gms Salt – 1.0 tsp
Red grams -25 gms Oil – as required
Ginger – as required Curry leaves – As required
Onion – 2.No.s Garlic -3 -5 cloves
Carrot – 1 No.s (50 ms)
METHOD
Soak Par boiled rice, aval,, Channa grams and red grams separately in water for an hour.
Cut onion, ginger finely
Grate carrot and cabbage
Grind rice, aval, grams, ginger, garlic pepper and salt to make a batter
Heat a pan add sliced Onion, Curry leaves , Grated carrot and cabbage sauté it well, add this veg mixture to batter
Heat Tava ,add a ladle of batter and spread to a thick circle.
Cook on both sides, dribbling oil.
NUTRITIVE VALUE PER SERVINGS
Energy : 232.4 Kcal Portion size : 1
Protein : 9.2g No.of.Serving : 1
Carbohydrate : 69.8g
Fat : 5.8g
BULGAR WHEAT UPMA
INGREDIENTS
Broken wheat -1/2 cup Yellow Moong Dal -1/2 Cup
Crushed black peppercorns -1/2 tsp Cumin Seeds -1/2 Tsp
Hing -1/4 tsp Dry Kashmir Red Chillies -4
Curry leaves -4 Ginger Paste -1/2 Tsp
Salt -1/4 tsp
METHOD
Combine the bulgur wheat & yellow moong dal in a deep bowl with enough water & Soak for 15 min. Drain & keep aside.
Heat the oil in a pressure Cooker, add pepper Corns & Cumin Seeds and sauté on a medium flame for a few seconds.
Add the hing, Curry leaves, ginger paste and day red chillies & Sauté on a medium flame for 30 seconds
Add the soaked bulgur wheat – yellow moong dal and salt and Sauté on a medium flame for I min
Add 2 1/2 cups of water mix well & pressure Cook for 3 whistles. Allow the steam to escape before opening the lid.
Serve immediately
NUTRITIVE VALUE PER SERVINGS
Energy -124 Cal Portion size-1
Carbohydrates -20.5g No. of Servings-3
Protein – 4.9g
Fiber -1.5g
Fat -2.4g
SUKTO (BENGALI MIXED VEGETABLES)
INGREDIENTS
Bitter Gourd -1 no Ginger paste -1 tbsp
Potato -1no Milk -½ cup
Eggplant -1no Bay Leaf -1
Green Papaya -1/2 Salt to taste
Green Banana – 1 Panchphoron/Cumin Powder to top it.
French Beans -4 Mustard Oil to cook -3 tbsp
Panchphoron -½ tsp
METHOD
Heat some oil in a pan and fry the Bitter Gourd that has been sliced earlier.
In the meanwhile, dice the vegetables in large pieces.
Once the Bitter Gourd slices are fried to the crisp, keep them aside.
Heat some oil in a pressure cooker. Temper it with some Panchphoron and a Bay leaf.
Now, put in the veggies which has been cut. Give them a gentle stir for next 5-7 minutes. Add the fried Bitter Gourd and mix everything.
Pour a cup of water and put on the lid. Let it whistle 4-5 times or till the veggies are soft and mushy.
Open the lid and put it on medium heat. Mix the milk, ginger paste together. Pour this mix into the cooked vegetables. Stir it vigorously and mash a few pieces of veggies with the back of your spoon. The consistency should be that of a light gravy just covering the veggies, but not runny at all.
Serve it hot with some roasted cumin powder on the top.
NUTRITIVE VALUE PER SERVINGS
Energy : 294 Kcal Portion size : 1
Protein : 2.6g No.of.Serving : 4
Carbohydrate : 42.4g
Fat : 13.5g
SPROUTS DHOKLA
INGREDIENTS:
Sprouted moong dal – 100g Curry leaves – 5 g
Bengal gram flour – 20 g Sesame seeds – 5 g
Spinach – 50 g Asafoetida – 1.5 g
Green chillies – 10g Groundnut oil – 5 ml
Salt – 3 g
METHOD:
Combine the sprouted moong, spinach, green chillies and blend in a mixer using little water to a smooth paste.
Transfer the paste into bowl, add salt, besan flour along with 75 ml water and mix well to make a batter of pouring consistency.
Pour the batter into a greased pan and keep it inside a steamer.
Steam for 10 to 12 minutes till the dhoklas are cooked.
Heat the oil in a small pan and add the sesame seeds, asafetida, curry leaves, few chopped green chillies and sauté on a medium flame.
Pour the tempering over dhoklas, slightly cool it and cut it into equal shape pieces and serve it.
NUTRITIVE VALUE PER SERVINGS
Energy – 40 kcal Portion size – 2
Protein – 4 g Serving size- 4
Carbohydrates – 4.5 g
Fat – 1.5 g
KODA MILLET BLACK URAD DHAL IDLI
INGREDIENTS:
Varagu rice [Kodo millet] – 2 cups
Black urad dal[Karuppu ulundu] – ½ cup
Fenugreek -1 tbsp
Salt to taste
Water as needed
METHOD
Wash and Soak Varagu arisi, black urad dal with fenugreek separately for 5 to 6 hours.
Put varagu rice in a wet grinder finely grind with enough water.
Then grind black urad dal, fenugreek till you get smooth & fluffy batter
Transfer urad dal, thinai arisi, fenugreek seeds mixture to a bowl mix well, add sea salt & leave it for fermentation
Grease idly plates with gingelly oil. Pour varagu idly batter.
Then steam it for 5-7min.
Serve with Tomato Chutney and Hot Sambar.
NUTRITIVE VALUE PER SERVINGS
Calories :285 Kcal Portion size : 4
Carbohydrates : 60g No.of.Serving : 2
Protein :5.5g
Fat :1.5g
CABBAGE AND DAL PARATHA
INGREDIENTS
Whole wheat flour (gehun ka atta) -1 cup Oil -1 Tsp
Cabbage and dal parathas stuffing -1/4 tsp salt Fennel seeds (saunf) – 1 tsp
Finely chopped cabbage -3/4 cup Salt -1/8 tsp
Finely chopped onions -1/4 cup Grated ginger (adrak) -1 tsp
Finely chopped green chillies -2 tsp Dried mango powder (amchur) – 2 tsp
Finely chopped mint leaves (phudina) -1/4 cup Turmeric powder (haldi) – a pinch
Yellow moong dal (split yellow gram)soaked and parboiled -1/4 cup
Whole wheat flour (gehun ka atta) for rolling
Oil for cooking -1 1/2 tsp
METHOD
For the dough of cabbage and dal paratha
To make the dough for cabbage and dal paratha, combine the flour and salt together in a bowl and add enough water to make soft dough.
Knead well for 3 to 4 minutes and keep aside.
For the stuffing of cabbage and dal paratha
Heat the oil in a non-stick pan and fry the fennel seeds in it for a few seconds.
Add the onions and sauté till they turn golden brown in colour.
Add the green chillies and cabbage and cook on a medium flame for 1 minute.
Add the moong dal, mint leaves, turmeric powder, amchur, salt, 1 tbsp of water and mix well and cook on a medium flame for 2 minute.
Remove from the flame divide into 5 equal portions and keep aside.
How to proceed to make cabbage and dal paratha.Divide the dough into 5 equal portions.
Roll out each portion of the dough into a circle and using a little flour for rolling.
Place 1 portion of the stuffing in the centre of the circle.
Bring together all the sides in the centre and seal tightly.
Roll out again into a circle using a little wheat flour for rolling.
Cook on a non-stick pan on both sides using ¼ teaspoon oil until brown spots appear.
Repeat with the remaining dough and stuffing to make 4 more cabbage and dal parathas.Serve the cabbage and dal parathas
NUTRITIVE VALUE PER SERVINGS
Energy -129 kcal Portion size : 2
Protein -5 g No.of.Serving : 2
Carbohydrates-21.9 g
Fat -2.7 g
FOXTAIL MILLET ADAI
INGREDIENTS
Foxtail millet – 20 gm Red chillies – 2 nos
Tur dal – 10 m Hing – a pinch
Channa dal – 10 gm Oil – 2 tsp
Urad dal – 5 gm Salt as needed
METHOD
Soak foxtail millet & all the 3 dal (turdal, channa dal & urad dal) together
3-4 hrs. Grind it along with salt, red chillies, hing. The batter should neither thick Or thin.
Heat a tawa, pour a ladle of adai batter & spread it in a circular motion just as you do for regular adai. Drizzle a tspn of oil around the adai, once it is cooked
Flip it over the other side.
Remove from tawa & serve hot with chutney.
NUTRITIVE VALUE PER SERVING
Energy – 119 Kcal PORTION SIZE -1
Carbohydrate – 11.7g No of Serving – 2
Protein – 3.3 g
FAT – 5.6 g
STUFFED BAJRA ROTI
INGREDIENTS
Pearl millet flour (bajre ka atta) -150gm Green chillies chopped -1-2
Kasuri methi -1 tbsp Salt – To taste
Onion small(finely chopped) -1 Oil – To need
Green chillies chopped – 1-2 Chaat masala -1 tbsp
Fresh coriander leaves chopped -1 tbsp
METHOD
Heat 1 cups water in a deep pan, add salt, cover the pan and let it come to a boil.
Meanwhile heat a non-stick tawa, add kasuri methi and toast it lightly. Transfer it into a parat and crush it slightly. When the water comes to a boil, add pearl millet flour and switch the heat off and mix well.
Take onion in a bowl, add ¾ chaat masala, green chillies, coriander leaves, salt and roasted kasuri meth and mix well.
Place the stuffed roti on the hot tawa and roast for ½ minute. Flip and continue to roast the other side similarly. Apply some oil all over the roti, flip it and apply some ghee on this side too and continue to cook till both sides are evenly golden. Make more rotis similarly.
Transfer the rotis onto a serving plate, and serve hot with homemade butter.
NUTRITIVE VALUE PER SERVINGS
Energy : 172 Kcal Portion size : 1
Protein : 9.7g No.of.Serving : 1
Carbohydrate : 28.6g
Fat : 2.1g
OATS UPMA
INGREDIENTS
Rolled oats -2 cups Olive oil or oil -3 tsp
Urad Dal -1 tsp Mustard seeds -1 tsp
Curry leaves -5 to 6 Turmeric powder -1 tsp
Green chillies(slit) -2 Finely chopped onions -1/2 cup
Green peas -1/4 cup Salt to taste
Finely chopped carrot -1/4 cup Dry kashmiri red chilli -1 (broke into pieces)
METHOD
Heat 1 tsp of olive oil in a non-stick pan, add oats and ½ tsp of turmeric powder and saute on a medium flame for 3 to 4 minutes till it turns light brown in color.
Heat the remaining 2 tsp of olive oil in a non-stick pan and add the mustard seeds.
Add urad dal, curry leaves, red chillies and green chillies and saute on a medium flame for 1 minute.
Add onions and saute on a medium flame for 1 minute till the onions turn translucent.
Add carrots and green peas and saute on a medium flame for 2 minutes.
Add the oats mixture, salt and remaining ½ tsp of turmeric powder, mix well and cook on a medium flame for 1 minute, stirring continuously.
Add 1½ cups of hot water cover and cook on a medium flame for 2 minutes, stirring occasionally.
NUTRITIVE VALUE PER SERVINGS
Energy : 207 Kcal Portion size : 1
Protein : 7.4g No.of.Serving : 1
Carbohydrate : 30.6g
Fat : 6.4g
RAGI ADAI
INGREDIENTS
Ragi flour – 100gram Corriander leaves – few ( finely chopped)
Big onion – 50 grams (Finely chopped) Water – Required amount
Carrot – 50 gram(grated) Salt – to taste
Curry leaves – few (finely chopped)
METHOD
In a bowl add all the ingreadients and kneed it well and make it as a dhough
Heat the pan add small ball of dhoug and spread over the pan
Cook it both sides and serve it with a coconut chutney
NUTRITIVE VALUE PER SERVING
Energy : 166 Kcal Portion Size : 2
Carbohydrate: 16.42g No.of.Serving : 4
Protein: 1.87g
Fat: 10.03g
HORSE GRAM DOSA AND VEGETABLE SAMBAR
INGREDIENTS
Horse Gram -50g Onion (Shopped) -20g
Raw Rice -50g Tomato (Cubed) -20g
Black Gram -25g Beans (Chopped) -15g
Thurdal -25g Brinjal (Chopped) -15g
Olive Oil -5 ml Few Curry Leaves
Water -2cup Chilli -1 Nos.
Water – 2½ Cup Turmeric -½ Tsp
Few Curry Leaves Salt -1 Tsp
FOR TEMPERING:
Oil-2 Ml Dried red Chilli (Broken) -2
Mustard-1 TspUrad Dal–1 Tsp Few Curry Leaves
Dried red Chilli (Broken) – 2
METHODS
Soak the raw rice , black gram and horse gram for 4 hours.. Grind to a smooth paste. Add extra water if necessary.
Add about a cup of water to thin the batter.
Heat the dosa griddle until medium hot. Add 1/2 cup batter and swirl to completely cover the dosa griddle. Sprinkle 1/4 teaspoon of oil to the dosa.
Rinse tuvar dal
Drain all the water and add the dal in a 2 litre stovetop pressure cooker. Also add ¼ teaspoon turmeric powder. Add 1.5 to 1.75 cups of water and mix to combine.
cover and pressure cook dal for 7 to 8 whistles or 9 to 10 minutes on medium heat.
When the pressure settles down on its own, open the lid and check the dal. The dal should be completely cooked and mushy.
Mash the dal with a spoon or wired whisk. Cover and keep aside. You can see the consistency of dal in the picture below.
when the dal is pressure cooked add the vegetables along with the dal add salt as required and make 2 whitles.
Now season the the mustard and turdal and serve it
NUTRITIVE VALUE PER SERVINGS
Energy : 449.53 Kcal Portion size : 1
Protein : 26.66g No.of.Serving : 1
Carbohydrate : 80.09g
Fat : 8 g
OVERNIGHT SOAKED RICE FLAKES WITH NUTS
INGREDIENTS
Milk 100 ml
Rice flakes 50gm
Nuts 10gm
METHOD
Wash and soak the rice flakes and crushed nuts in milk for at least 4hr and refrigerate it over night
NUTRITIVE VALUE PER SERVINGS
Energy -147 Kcal Portion size : 1
Protein – 6 g No.of.Serving : 1
Carbohydrate – 26 g
Fat -4 g
SATHUMAVU KARA ADAI
INGREDIENTS:-
Ragi Flour -50 g Asafoedita -¼ tsp
Rice Flour -50 g Ginger -A bit
Wheat flour -50 g Curry leaves -Few
Cow Pea -25 g Green Chilies -2
Mustard -1 tsp oil -2 tsp
Salt to taste
METHOD:-
Soak cow pea for 4 -5 hrs and boil. Mix all the flours and dry roast in a kadai. Chop green chilies, curry leaves and grate ginger.
Heat a teaspoon of oil in a kadai and season mustard, chilies and curry leaves. Add water, salt, asafoedita powder, grated ginger, cooked cow pea and boil.
Add the roasted flour stirring continuously till it is cooked. Remove from fire and let cool. Divide the dough into equal sized balls.
Flatten each ball to the shape of a vadai and steam in an idly cooker for 10 minutes. Serve with chutney.
NUTRITIVE VALUE PER SERVING:
Energy : 118 Kcal Portion Size – 2
Carbohydrate : 22.7g No. of Serving- 6
Protein : 14.1g
Fat : 2.1 g
OATS OMLETE
INGREDIENTS
Egg white – 2 pc Oats- 30 gm
Beans – 15 gm Carrot- 15 gm
Capsicum – 25 gm Skimmed Milk – 200ml
Onion – 20 gm Tomato – 10 gm
Refined Oil – 5 ml
METHOD
Wash and chop veggies as needed.
You can also use spring onions.
Set these aside.
Add oat flour, turmeric, salt, pepper powder in a bowl.
Add 3 tbsp milk to the flour and make a lamp free batter.
Beat them all together with a fork until likely frothy.
The mixture must be a pouring consistency.
Add oil to a pan and heat it. Don’t let the pan turn extra heat.
When it is just hot enough, pour the eggs mixture.
Wait until the base firms up, flit it to the other side. Cook until the egg and veggies are cooked properly.
To finish off, sprinkle a pinch of pepper powder.
NUTRITIVE VALUE PER SERVINGS
Energy -271.3 Kcal Portion size : 1
Protein – 16.1 g No.of.Serving : 1
Carbohydrate – 28.5 g
Fat – 8 g
PESARATTU AND TOMATO CHUTNEY
PESARATU
INGREDIENTS
Green gram -40 g Oil -1 tsp
Rice -250g Cumin seeds -1tsp
Onion -25g Green Chilles -5g
Salt -As required
METHOD
Soak 150 g of green gram and 25 g of rice for 6-7 hrs
Grind soaked green gram and rice add 2 tsp of cumin seeds into a fine paste
Add chopped onions, green chilles,
Heat a pan with little oil and spread the grinded paste in it. Cook both the side for 5 mins until it is ready to serve
TOMATO CHUTNEY
INGREDIENTS:
Tomato (chopped) -50g Mustard -1/2 tsp
Onion (chopped) -50g Red chilles -2 nos
Oil -1 tsp Ginger -5g
Salt -as required
Method:
Heat a kadai add 2 tsp oil then add chilles, chopped onion ,tomato, ginger and salt fry it for 5 mins
Grind the fried vegetables into a fine paste
Heat a kadai add 1 tsp oil and mustard
Add the grinded paste and cook for 3-5 mins
NUTRITIVE VALUE PER SERVINGS
Calories :304 Kcal Portion size : 1
Carbohydrates : 40g No.of.Serving : 1
Protein :11g
Fat :10g
FLAKE’S IDDLY
INGREDIENTS
Brown Rice flake – 50 gm Curd – 20 gms
Onion – 50 gm Carrot -50gm Beans – 50 gm Oil – 10 ml
Salt to taste
METHOD OF PREPARATION
Soak brown rice flakes for 10 minutes and drain the water, in drained flakes add curd make a paste in grinder and add salt to taste.
Sauté onion, green chillies and diced vegetables in oil add all the ingredient in the maked batter.
Pour the batter in idly mould steam for 15 minutes garnish with coriander.
Serve hot
NUTRITIVE VALUE PER SERVINGS
Calories :175 Kcal Portion size : 2
Carbohydrates : 4.5g No.of.Serving : 2
Protein :1.7g
Fibre :3.8g
BLACK GRAM DHAL DHOKLA
INGREDIENTS :
Black gram dhal – 100g Red chillies – 2
Green chillies – 2 Salt to taste
Curry leaves – few sprigs
METHOD :
Soak dhal for an hour. Add chillies, curry leaves and salt and grind to a coarse paste. Steam in an idly cooker in a flat bottomed vessel. Cool and cut into triangles.
NUTRITIONAL VALUE :
Energy :348 kcal Portions size – 2 1/2 cup
Protein :24 g No. of servings – 4
Fibre :1.0 g
Carbohydrates :60 g
Fat :1.4 g
MIXED VEGETABLE IDLY
INGREDIENTS
Idli batter – 200g Carrots(grated) – ½ cup
French beans (chopped) – 2 tbsp Green peas – 2tbsp
Onions (chopped) – 2tbsp Green chillies – 3-4
Coriander – ½ cup Oil – 1tsp
Ginger paste – ¼ tsp Asafoetida – a pinch
Mustard seeds – ¼ tsp Salt to taste
METHOD
For Idlis:
Take your ready-made idly batter in a large bowl and mix it well to remove any bubbles.
Add some salt to improve the taste of the batter if you think the batter needs it.
Mix it again to spread the salt uniformly.
Keep it aside for a while.
For Vegetable Mixture:
Pour oil in a pan to heat it and add mustard seeds. Once the mustard seeds sizzle, add asafoetida, green chillies and the ginger paste to it.
Add the onions and sauté them till they are golden brown.
Add the vegetables (carrot, French beans, and peas) and add salt and water. Cook until tender and the mixture turns dry.
Switch off the flame and add coriander. Mix well.
Final Steps:
Grease the idly moulds and pour idly batter in them.
Pour a portion of the vegetable mixture on top of the batter and cover the stuffing with little idly batter on top.
Steam the mix in the idly maker for 15 minutes.
Serve them hot with Tomato chutney or Garlic Chutney for a sumptuous meal.
For variation in taste, you can add garam masala powder or chili powder for zesty vegetable idly.
The delicious Vegetable Idly is now ready for consumption!
Enjoy the rich and tasty Vegetable Idlis.
NUTRITIVE VALUE PER SERVINGS
Energy : 73 cal Portion size : 2
Carbohydrates : 14.4 g No. of Servings: 2
Protein : 1.6g
Fiber : 0.6 g
Fat : 1g
JOWAR CHILLA
INGREDIENTS
Jowar flour-130 GM
Green chili- 3no
Onion- 1 no
Tomato – 1no
Coriander- 1 tsp
Salt – 1tbps
METHOD
Take a bowl add jowar flour, chopped onion, Chopped Tomato, chopped green chilli, Coriander, salt.
Now add required warm water to the mixture and make a batter.
Place a pan on stop after getting heated take one laddle of batter pour on to the pan spread it as thin as possible.
Let it cook on and flip to other side as it turns into little golden colour on both side.
Take into the plate and service hot with mint chutney
NUTRITIVE VALUE :
Energy : 329 kCal Portion size – 2
Carbohydrate : 74.6 g No. of servings – 1
Protein : 11.3 g
Fat :3.19g
