RAGI KOLUKATTAI
INGREDIENTS:
Ragi flour -100g
Bengal gram dhal -25g
Urad dhal -25g
Red chilli -10g
Oil -10ml
PRE-PARATION:
Dry roast coarse ragi flour in low flame for 10 minutes
Fry Bengal gram dhal , urad dhal and red chilli in oil
METHOD OF PREPARATION:
 Mix Ragi flour with 50ml of warm water
 Mix Fried grams in the Ragi flour
 The dough is well mixed and made into small balls, Steam it and Serve hot.
NUTRITIVE VALUE PER PORTION:
Calories : 400 kcal Portion Size : 12
Carbohydrate :100 grams No.of Serving : 6
Protein : 18 g
Fibre : 4 g

OATS ON THE GO
INGREDIENTS:
Rolled Oats – 2 tbsp Raisins -6 no. Flax seeds -1 tbsp Chia seeds -1 tbsp Greek yogurt – ½ cup Chopped almonds – 6 no. Low fat milk -½ cup Seasonal fruits -2 tbs p , chopped
METHOD OF PREPARATION:
 Combine 2 Tbsp oats , 6 no. raisins , almonds , 1 tbsp soaked flaxseeds ,1 tbsp of soaked chia seeds , ½ cup 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.
NUTRITIONAL VALUE PER SERVING:
Energy : 240 cal.
Carbohydrate : 35g
Protein : 8 g
Fat : 8 g
Portion size : 1 cup
No,of Serving : 4

SUGAR FREE SNACK BAR
INGREDIENTS:
Oats (steel cut/rolled) – 1 cup
Almonds – ½ cup
Flax seeds – 2 tbsp
Pumpkin seeds – 2 tbsp
Sunflower seeds – 2 tbsp
Sesame seeds – 2 tbsp
Black seeds – 3 tbsp
Dates – 10 number
Rasins – ½ cup
Peanut butter – ½ cup
Chopped cashew – ½ cup
Vanilla extract – 1 tsp
METHOP OF PREPARATION:
 Roast all seeds in a dry pan and let them cool
 Grind dates, raisins and peanut butter to mix well
 Add all the dry ingredients in a large bowl and the ground dates mix
 Add chopped cashew, vanilla extract mix well with hands
 Make sure that all dry ingredients should mix well with wet ingredients
 Spread the daw evenly in a pudding tray
 Slightly cut the daw in desirable shapes
 Bake it on 130 degree C for 20-30 minutes
NUTRITIVR VALUE PER SERVING:
Energy : 2,834 kcal Portion size :1
Carbohydrate : 389.7 g Number of Serving : 10
Protein : 76.35 g
Fat : 124.96 g

OATS AND NUTS LADOO
INGREDIENTS:
Oats – 50 g Sesame seeds – 5 g
Almonds – 20 g Skimmed milk – ½ cup
Walnut – 15 g Artificial Sweetener (aspartame) – 50g
METHOD OF PREPARATION:
 Grate all the nuts into coarse pieces
 Keep the pan and roast the oats for 5 minutes
 Keep aside the oats and nuts
 Then make the oats into powder
 Keep pan and add 1 tsp ghee
 Add the grated nuts and stir for 2 minutes
 Then add the oats powder into pan and stir for 3 minutes
 Then add half cup of warm milk into the mixture
 At last add 5gms of artificial sweetener
 Finally grease the hands with edible oil or ghee and made the mixture into round balls.
NUTRITIVE VALUE PER SERVING:
Energy : 103k.cal Portion size – 1
Carbohydrates : 8.4 grams No. of Servings – 6
Proteins : 3.6 grams
Fat : 5.7 grams
Fibre : 5.2 grams

STRAWBEERY OATS PUDDING
INGREDIENTS:
Rolled oats – 20 g
chopped strawberries – 20 g
Almond milk – 100 ml
METHOD OF PREPARATION:
 Combine the cooked oats,chopped strawberry and almond milk in a bowl
 Mix well , cover the lid , refrigerate it for overnight
 Serve chill
NUTRITIVE VALUS PER SERVING:
Energy 107 kcal
Carbohydrate 16.9gm
Protein 4 gm
Fat 2.8gm
Fiber 3.5gm
Portion Size : 1 cup
No.of Serving : 1

BESAN FLAX SEED LADDU
INGREDIENTS:
Besan flour -50 g
Flaxseed – 10 g
Cardamom powder – ½ tsp
Ghee – 10 g
Almonds (chopped) – 3
METHOD OF PREPARATION:
 Place non-stick kadai on flame. Add 2 tsp of ghee and heat it.
 Add besan gram flour in a small quantity step by step and stir continuously for 15 min until colour changes to golden brown on a medium flame.
 Switch off flame and add roasted flaxseeds, chopped almonds, cardamom powder and sugar free 2 tsp to the besan flour.
 Finally start making laddus.
NUTRITIVE VALUE:
Energy : 328 kcal No. of servings : 1
Carbohydrates : 30.01 g Portion Size : 3
Protein : 13.05 g
Fat :16.91 g

VEGETABLE PANIYARAM
INGREDIENTS
Readymade idli batter – 100g Finely chopped spinach – 20g
Grated cabbage – 20g Grated carrot – 20g
Green chilli paste – 1 tsp Salt to taste
Oil for greasing and cooking
METHOD
 Combine all the ingredients in a bowl and mix well
 Heat the paniyaram mould on a medium flame and grease it using little oil
 Pour a spoonful of the batter into each of the moulds and cook using little oil till they turn golden brown in colour on the lower surface
 Turn each paniyaram upside down using a fork cook till they turn golden brown in colour from other side
NUTRITIVE VALUE
Energy :23cal No of serving – 14
Protein :0.7g No. of portion size – 2
Fat :0.7g
Cho : 3g

CHILLI GARLIC CHUTNEY
INGREDIENTS
Whole dry red chilies- 10nos Garlic cloves -10 nos
Salt to taste
METHOD
 Soak the red chilies in hot water for half an hour,Drain and remove the stems
 Combine the chilies, garlic, salt and ½ cup of water in the mixer and blend till smooth
NUTRITIVE VALUE
Energy :4 kcal Protein 0.2g
Fat 0g Cho 0.6g
No of serving 15 tbsp
No. of portion size – 2

BROWN RICE PUDDING
INGREDIENTS :
Brown rice – 100g Skimmed milk – 50ml
Palm jaggery – 5g Vanilla extract – 10g
METHOD OF PREPARATION:
 In a large sauce pan, combine the water, rice , bring to a boil.
 Reduce heat, cover and simmer for 30-45mins.
 Stir in skimmed milk and add palm jaggery.
 Cook for 30-40mins until desired consistency.
 Remove from the heat and garnish with Almonds and cashew.
 Serve it hot
NUTRITIVE VALUE PER PORTION:
Energy : 98.2g Portion size : 1
Protein : 2.6g  No.of servins : 2
Fat : 3.0g
Carbohydrates : 14.7g

OATS MIXED NUTS LADOO
INGREDIENTS:
Oats -1 cup
Atta/wheat flour -2/3 cup
Desire powder -2/3 cup
Ghee -1/3 cup
Cardamom -2 nos
Nuts -1 tsp
METHODOF PREPARATION:
 Dry roast oats and also nuts in the low flame .Roast the Atta along with cardamom and add Atta and powdered oats and desire powder.
 Let it sit for 5-7 mins,then take small portion of ladoo.
 If they aren`t smooth add some Atta/if they are too dry, add a tsp of warm milk to bind
NUTRITIVE VALUE PER SERVING:
Energy :105 cal Portion size:2
Protein :2.9 g No.of serving:6
Fat :5.3 g
Fiber :1.7 g
Carbohydrates:11.8 g

APPLE RABDI
INGREDIENTS:
Apple -3 medium
Milk – 1 liter
Sugar substitute as required
Green cardamom – 1/4 teaspoon
Almonds blanched and Sliced – 8 -10
Pistachios blanched and sliced – 8 -10
METHOD OF PREPARATION:
 Pour milk in a broad vessel and bring to a boil. Simmer till reduced to half the original quantity.
 Add sugar substitute and cook on low heat, stirring continuously. Peel and grate two apples. Add the grated apples to reduced milk and mix.
 Cook for three to four minutes. Add cardamom powder, almonds and pistachios.
 Pour into a serving dish. Thinly slice the remaining apple. Arrange the slices all around the dish. Serve hot or cold.
NUTRITIVE VALUE PER SERVING:
Calories : 417.1 Kcal Portion Size : 2
Carbohydrates : 54.37 gm No of serving : 3
Protein : 9.88 gm
Fat : 18 gm

BOTTLE GUARD HALWA
INGREDIENTS:
Grated bottle gourd – 100 g
Ghee – 05 g
Low-fat milk, 99.7% fat free – 50 ml
Cardamom powder – 05 g
Sugar substitute – 10 g
METHOD OF PREPARATIO:
 Heat the ghee in a deep non stick pan, add the bottle gourd and mix well
 Cover it with a lid and cook on a medium flame for 5 to 6 minutes, while stirring occasionally.
 Add the milk and cardamom powder, mix well and cook on that
 Add the sugar substitute and mix well.
 Serve warm.
NUTRITIVE VALUE PER SERVING:
Energy – 170 Cal Portion size – 150gms
Protein – 4.6 gms No of servings – 2
Carbohydrates – 21.70 gms
Fiber – 5.9 gms
Fat – 6.1 gms

FOXTAIL MILLET KHEER (THINAI)
INGREDIENTS:
Foxtail grain 50g
Almond 10g
Cashew nut 10g
Cardamom powder ½ tsp
Ghee 10ml
Milk 200ml
METHODOF PREPARATION:
 Boil the water with millet for 5-7 minutes
 Take a bowl add milk ,let them to boil it .Then add cooked millet and stir for 10-15 minutes .Sprinkle cardamom powder in it.
 Separately, heat pan add 2 tsp of ghee, add chopped almonds, cashew nuts until it gets brown.
NUTRITIVE VALUE:
Portion Size : 120 ml, No.of Serving : 3
Energy : 155 kcal
Carbohydrate : 15 g
Protein : 6 g

OATS APPLE PHIRINI
INGREDIENTS:
Powdered Rolled Oats – 3/4 cup
Grated Apple -3/4 cup
Sugar – 3 tsp
Fat free Low fat Milk – 3 cups
METHOD OF PREPARATIO:
 Heat the milk in deep non stick pan and bring it to a boil.
 Add the oats and mix well and cook on a medium flame for 2minutes, while stirring continuously.
 Remove from the flame, add the sugar substitute, mix well and keep aside to cool slightly.
 Add the apple, mix well, and refrigerate it for at least 30minutes.
 Serve chilled.
NUTRITIVE VALUE PER SERVING:
Calories : 117kcal, Portion Size : 1 cup
Carbohydrates : 19g, No of Serving : 4
Protein : 7.6g
Fat : 1.2g

APPLE RABIDI
INGREDIENTS:
Peeled and mashed apple -100gm Cardamom – 2.5gm
Chopped almonds -10gm Milk – 250 ml
TO GARNISH:
15 gm – Chopped almonds 5 gm – Chopped pistachios
METHOD OF PREPARATION:
 Heat the milk till it becomes 3/4th of the container
 Add the mashed apple and heat it till becomes thick
 Add the chopped almonds and Cardamom powder
 Garnish with almonds and saffron
NUTRITIVE VAKLUE PER SERVING:
Energy : 298 KCAL Portion size – 3
Protein : 17.47G No of serving – 3
Fat : 13.93 G
Carbohydrate : 27.16 G

APPLE HALWA
INGREDIENTS:
Apple – 2 nos
Almonds – 6 nos
Cardamom – 5 nos
Ghee – 2 tsp
Desire sugar free if required
METHOD OF PREPARATION:
 Cut the apple into small pieces
 Heat the pan ,add little ghee put apple pieces and cook in low flame. Mash with the ladle
 Take 6 no’s of almonds and blend in mixer
 Add almonds to the pan add some cardamom for flavour. Cook until it brown in colour
NUTRITIVE VALUE PER SRERVING:
Calories – 186 kcal Portion Size – 30 g
Carbohydrates – 39g No of Serving – 5
Protein – 2 g
Fat – 5g

FOXTAIL MILLET KHEER
INGREDIENTS:
Foxtail Millet – 75 gm (Uncooked)
Milk – 3/4 cup
Sugar free – as per taste
Salt – Pinch to enhance the sweet taste
Cardamom powder – 1/2 tsp
Roasted Cashews – 5 No. s
Ghee – 1/2 tablespoon
METHOD OF PREPARATON:
 Add a cup of foxtail millet to a pan fry it on medium fry
 Add 2 cups of water and put 3 whistles in the pressure cooker.
 Once the millet is cooked well, transfer them to a wide pan and add cups of milk to it.
 Put on low heat and stir well for 10 minutes.
 In a pan, add sweetener and very little water to melt
 Pour melted sweetener into the cooked millet
 Give it a stir and mash it till soft.
 Heat a pan add the ghee, add cashews to the pan, switch off the flame when cashews gets roasted
 Add cashew nut to the Kheer
NUTRITIVE VALUE PER SERVING:
Energy – 400 kcal Portion Size – 30 g
Carbohydrate – 70g No of Serving – 4 -6
Protein – 6 g
Fat – 8g

OATS APPLE PIRINI
INGREDIENTS:
Coarsely powered oats – 100 g
Grated apple -100 g
Low fat milk – 300 ml
Sugar – 2 tbsp
METHOD OF PREPARATION::
 Heat milk in a deep non-stick pan & bring it to a boil. Add oats, mix well and cook on a medium-flame for 2 minutes while Stirring Continuously.
 Remove from flame, add Sugar mix well & keep aside to cool slightly.
 Add the apple, mix well & refrigerate it for at least 30 minutes
 Serve chilled.
NUTRITIVE VALUE PER SERVIN:
Energy – 117 Kcal Portion size -1
Protein – 7.6 g No. of serving -2
Carbohydrates – 19 g
Fat – 1.2 g

MAKHANA KHEER
INGREDIENTS:
Low-fat milk 1000 ml
Makhana (puffed lotus seeds/fox nuts) 24 gm
Almonds chopped finely 4.8 gm
Chopped pistachios 1 tsp
Cardamom powder 1 tsp
Nutmeg powder. 1/4 tsp
METHOD OF PREPARATION:
 Dry roast the Nnuts till crisp.
 Cool it and blend coarsely in a grinder or with a rolling pin.
 Boil the milk in a deep non-stick pan.
 Once the milk boils, and coarsely crushed lotus seeds, mix well and cook on a medium flame for 2-5 minutes while stirring occasionally.
 Add the nuts and spices, mix, serve warm or cold.
NUTRITIVE VALUE PER SERVING:
Energy : 65 cal Portion Size : 120 ml
Protein : 3.5 g No. of Serving : 4-6
Carbohydrates : 8.5 g
Fat : 2 g

SWEET POTATO LADOO
INGREDIENTS:
Sweet potato – 100 g
Roasted Bengal gram dhal – 25g
All Nuts For garnishing – 20 g
Cardamom -a pinch
METHOD OF PREPARTAION:
 Boil Sweet Potato and cool it.
 Peel off the skin and mash as dough with roasted Bengal gram and cardamom powder, prepare it as small ball.
 Garnish with nuts
NUTRITIVE VALUE PER SERVING
Calories – 90 K cal Portion Size – 4
Carbohydrate – 14.4 g No of Serving – 2
Protein – 4.2 g
Fat – 0.1 g

MIXED UP GRAIN
INGREDIENTS :
Wheat berries 60gm Pearl barley 50gm
Wild rice 50 gm Minced red onion 1
Water 2cups Salt to taste
PREPARATION METHOD:
 Combine the grains and water in a medium saucepan.Bring toa boil over high heat .
 Reduce the heat to low and cover.simmer until all the water is absorbed,about 1 hour.
 Remove from the heat.Add the minced onion, salt to taste .stir and serve .
NUTRITIVE VALUE PER SERVING:
Energy – 160 Kcal
Carbohydrates – 35 g
Protein – 6g
Fiber – 6 g

CHOCOLATE PIN WHEELS
INGREDIENTS:
Low fat butter – 1 tbsp
Low fat Milk – 5 tbsp
Sugar substitute – 1tsp
Sugar Free Coco powder – 2 tbsp
METHOD OF PREPARATION:
 Heat the butter in a non-stick pan, add the cocoa powder. Mix well and cook on a medium flame for 1 minute stir continuously.
 Add the milk and sugar substitute, mix well and cook on a medium flame for 3 to 4 minutes, stir continuously
 Transfer it into a small bowl and keep aside.
 Remove the crust from the bread slices.
 Flatten each slice using a rolling pin.
 Spread 2 tsp of chocolate spread on each bread slice and sprinkle 1 tsp of oats over it.
 Roll each slice like a Swiss roll and cut it into 3 equal portions.
 Repeat steps 2 to 4 to make 9 more pinwheels.
 Serve immediately.
NUTRITIVE VALUE PER SERVING:
Energy : 15 Kcal
Protein : 0.5 g
Carbohydrates : 1.4g
Fat : 1 g
Portion Size :2
No of Serving : 1

RICEFLAKES PAYASAM
INGREDIENTS
High fiber rice flakes – 100 gram Milk – 250 ml
Sugar free – Add to taste Cardamom powder – a pinch
Water – 100 ml
Salt – A pinch to enhance the sweetness
METHOD OF PREPARATION
 Take a high fiber rice flakes in a bowl wash it well and soak it for 30 minutes
 In a pan heat the milk with water
 Add cardamom powder and a pinch of salt
 Drain the water from the rice flaxes add with the boiled milk cook it well
 Add sugar free powder and mix it well cook till the rice flak will become soft and serve it hot
NUTRITIVE VALUE PER SERVING:
Energy : 152.52 kcal Portion Size : 1
Carbohydrate : 21g No of Serving : 2
Protein : 2g
Fat : 6g

BROWN RICE KHEER
INGREDIENTS:
Brown rice – ¼ cup milk- ¾ cup
Cardamom- 1 tsp powdered Artificial sweetner- as needed
FOR GARNISHING
Almond – shredded- 2tsp Walnut- shredded-2 tsp
Cashew- shredded- 2 tsp
METHOD
 Soak brownrice for about 2 hours.
 Bring the milk to boiling temperature
 Add the soaked brown rice to the boiling milk. Keep stirring the ingredients over low flame.
 Add cardamom powder and give a mix
 Top it with shredded almonds, walnuts and cashews
 For taste, if needed can add artificial sweetner (dezire, stevia) which should be added only before serving.
NUTRITIVE VALUE PER SERVINGS
Energy : 295.8 Kcal Portion size : 1
Protein : 9.3g No.of.Serving : 4
Carbohydrate : 33.4g
Fat : 13.6 g

SATHUMAVU WITH NUTS- LADOO
INGREDIENTS:
Sathumavu – 50 g Sesame seeds – 5 g
Almonds – 20 g Skimmed milk – ½ cup
Walnut – 15 g Artificial Sweetener (aspartame) – 50g
METHOD OF PREPARATION:
 Grate all the nuts into coarse pieces
 Keep the pan and roast the sathumavu for 5 minutes till aroma
 Keep aside the sathumavu and nuts
 Keep pan and add 1 tsp ghee
 Add the grated nuts and stir for 2 minutes
 Then add the sathumavu into pan and stir for 3 minutes
 Then add half cup of warm milk into the mixture
 At last add 5gms of artificial sweetener
 Finally grease the hands with edible oil or ghee and made the mixture into round balls.
NUTRITIVE VALUE PER SERVING:
Energy : 255k.cal Portion size – 1
Carbohydrates : 8.4 grams No. of Servings – 4
Proteins : 6.6 grams
Fat : 5.7 grams
Fibre : 3.2 grams

GREEN SMOOTHIE PAN CAKES
INGREDIENTS:
Whole wheat flour – 1 cup
Spinach leaves – 1 cup
Rolled oats – 1/4 cup
Low fat milk -2 cup
Baking powder – 2 tsp
Egg whites – 1
Artificial sweetener – (Aspartame / Levulose) As Required
METHOD OF PREPARATION:
 In a large bowl, mix dry ingredients together.
 In a separate bowl, mix wet ingredients — Artificial sweetener, milk and beaten egg and spinach juice. Add egg mixture to dry ingredients. Stir until just combined. Let batter rest for 30 minutes in refrigerator.
 Place a baking sheet in the oven and heat to 225 F. Or Place a frying pan on medium heat. Spoon or ladle about 1/4 cup of batter into pan to make one pancake. Cook until small bubbles form and the edges begin to look dry. Flip and cook until brown on the second side. Transfer pancake to baking sheet to keep warm. Repeat with remaining batter.
 To serve, top pancakes with fresh fruit.
NUTRITIVE VALUE PER SERVING:
Energy : 180 k.cal portion size – 2
Fibre : 4 g No. Of servings – 9
Carbohydrates :30 g
Fat : 4 g
Protein : 6

PURANPOLI
INGREDIENTS:
For The Dough
Whole wheat flour – ¾ cup Low-fat milk – 2tbsp
Oil – ½ tsp Sugar substuitute -1 pinch
For The Filling
Channa dhal – ½ cup Ghee – 1 tsp
METHOD OF PREPARATON:
For the dough:
 Combine all the ingredients and knead into a soft. Cover the dough with a lid and keep aside for 15 minutes.
For the filling:
 Clean, wash and soak channa dhal in enough hot water for 2 hours.
 Drain the soaked channa dhal, add ½ cup of water and cook in a pressure cooker for 2 whistles.
 Allow the steam to escape before opening the lid.
 Lightly mash the cooked dhal, add the sugar substitute and mix well.
 Divide the stuffing into 4 equal portions and keep aside.
 Heat a non-stick tawa (griddle) and cook it on a medium flame, using ¼ tsp of ghee, till it turns light brown in colour from both the sides. Serve immediately.
NUTRITIVE VALUE PER SERVING:
Energy : 211Kcal Portion size : 1
Carbohydrates : 37.1 g No. Of Servings : 2
Protein : 8.4 g
Fat : 3.6 g