Rajma/Kidney Beans are very good for the health. It is a healthy option for asthma and diabetes patients. They help in boosting the immune system. They are a great source of vitamins, minerals, proteins, dietary fibre and iron. They contain antioxidants that are beneficial to our health. Consumption of kidney beans on a regular basis is good for hair and skin. These legumes are tasty and nutritious. They provide support for proper functioning of the nervous system and brain.

Ingredients:

  • 1 1/2 cup soaked overnight Rajma (kidney beans)
  • 1/2 cup maida (all purpose flour)
  • 1 tablespoon garam masala powder
  • 1 tablespoon coriander powder
  • 1 1/2 cup chopped onion
  • 1 handful coriander leaves
  • 2 tablespoon refined oil
  • 2 cup boiled,mashed potato
  • 1 tablespoon bread crumbs
  • 1 tablespoon red chilli powder
  • salt as required

Method:

  1. First boil the soaked Rajma (kidney beans) in a pressure cooker for 3-5 whistles.( It takes time to boil rajma).Once boiled, drain the extra water and keep aside in a bowl to cool down.

  2. Once the rajma is cool to handle, mash with your hands in a large bowl. To this bowl, add red chilli powder, coriander powder, chopped onions, breadcrumbs and Maida (all purpose flour).

  3. Mix all the ingredients well. After that take a small portion of the mixture and flatten them to make round patties.

  4. Place a skillet or kadhai over medium flame and heat oil in it. Once the oil is hot enough, slowly add patties in batches and fry them until they become crispy and golden brown.

  5. Serve hot with any chutney or sauce of your choice and enjoy!

Black chickpeas contain a unique combination of antioxidants, anthocyanins, delphindin, cyanidin and petunidin as well as phytonutrients and ALA that maintain the health of blood vessels and prevent oxidative stress, thereby reducing the risk of heart disease. Black chickpeas contain considerable amounts of folate and magnesium. 

Ingredients

  1. 1 cup Kala Chana soaked overnight

  2. 2 tbsp Oil

  3. 1/2 tsp Jeera or cumin seeds

  4. 1/2 tsp Turmeric powder (haldi)

  5. 2-3 tsp Coriander powder

  6. 1 tbsp Red chill powder

  7. 1/2 tsp Garam masala

  8. 1 Lemon juice

  9. 1 Sliced or chopped  onion

  10. 1/2 cup Chopped coriander leaves

  11. Salt To Taste

Method:

  1. Add oil in a pan. Add jeera and haldi powder.

  2. In a cooker, add little water just 3 tbsp and add all spices like coriander powder, red chilli powder, salt to taste and garam masala.

  3. Mix all spices in water very well.

  4. Fry it and let it cook for 3-4 minute. 

  5. Add soaked Chana. add water 1 cup. Add lemon juice. 

  6. Cover the cooker and let it cook for 10 minute.

  7. Take 5 whistle with medium flame and 5 with low flame. (It takes time to cook)

  8. Serve with sliced onion and coriander leaves.

Sprouted Chickpeas are rich in carbohydrates and dietary fiber, both of which will prolong the sensation of fullness after a meal.

A primary benefit of consuming sprouted chickpeas is their high protein content and low level of fat. This makes them an ideal meat replacement for vegetarians and individuals looking to make their diets healthier.

How to Sprout Chickpeas

  1. Rinse 1/2 cup of dried chickpeas and place in a wide-mouth container.

  2. Cover chickpeas with water (double of chickpeas), then cover the container with cheese cloth or other thin cloth, secure with a rubber band or tape, and let soak for 24 hours.

  3. Drain and rinse the beans through the cloth, then drain again.

  4. Rinse and drain the chickpeas once every 8-12 hours. The sprouting tails should be about 1/4 inch long. (it depends on weather as in winter ,it takes more time)

  5. Rinse and drain once more, and allow sprouted chickpeas to air dry.

Chia Seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the "good" cholesterol that protects against heart attack and stroke.

Ingredients

  • 2 cups unsweetened milk 
  • 1/4 cup pure maple syrup or honey
  • 5 tablespoons / 25 g unsweetened cocoa powder
  • 2 teaspoons (12 g) coconut flour
  • ½ cup (80 g) white chia seeds
  • Fruit and/or coconut whipped cream for serving (optional)

Method

  1. In the blender, place the milk, maple syrup/honey , cocoa powder, coconut flour, chia seeds and blend on high speed until smooth. The mixture will reduce in volume rather quickly, which means that the chia seeds have thickened the liquid.

  2. Divide the mixture among serving containers with lids, cover and chill - if you like your pudding cold. The pudding will thicken a bit more as it chills, but it is thick and rich right after blending.

  3. Top each pudding with optional toppings and serve.

Ingredients

2-3 khakras
200 gm cottage cheese (paneer)
Salt to taste
2 tbsp red chilli paste
½ tsp garam masala powder + for sprinkling
1 tsp oil
1 medium onion
1 tbsp lemon juice
1 cup kidney beans (rajma), boiled
1 medium tomato, chopped
Few fresh coriander sprigs
5-6 garlic cloves
Hung yogurt for topping
Fresh coriander leaves for sprinkling
Guacamole
1 medium avocado
1 tsp lemon juice
¼ medium tomato, chopped
Crushed black peppercorns to taste
2 spring onion bulbs
Salt to taste
1 tsp olive oil
1 fresh oregano sprig
1-2 fresh coriander sprigs

Method

1. Cut cottage cheese into 1 inch cubes and put in a bowl. Add salt, chilli paste and ¼ tspgaram masala powder. Mix gently.
2. Heat oil in a non-stick pan. Add cottage cheese cubes and sauté for 2 minutes or till golden brown.
3. Roughly chop onion and add to a blender jar. Add lemon juice, ¼ tspgaram masala powder, kidney beans(Rajma), some chopped tomatoes, some fresh coriander sprigs and garlic and blend to a coarse mixture.
4. To make the guacamole, scoop out the flesh of the avocado and add in a mortar. Add lemon juice, tomato, crushed peppercorns, sliced spring onion bulbs, salt, olive oil, oregano sprigs and coriander sprigs and grind to a coarse mixture using a pestle.
5. Arrange the kidney beans mixture on a serving plate and place some lettuce leaves(Optional) on top. Add the sauteed cottage cheese, sprinkle remaining chopped tomatoes and some guacamole. Repeat the process till all the ingredients are used up.
6. Break the khakra into large pieces and add. Top with hung yogurt, sprinkle coriander leaves and garam masala powder.Serve.

Other than preserving, fermented foods are highly nutritious and easier to digest. This is due to the beneficial micro-organisms that are involved in the fermentation process, adding live enzymes, B vitamins and protein to the food.

So idli is also the healthiest option to eat.

Ingredients:

  • 2 tbsp refined oil
  • Pinch of heeng
  • ½ tsp mustard seeds
  • ½ tsp chilli flakes
  • Water
  • Salt to taste
  • 8-10 Curry patta
  • 2 chopped Green chilli
  • 1 cup Mini Idlis
  • 4 tbsp grated coconut

Method:

  • For tadka, Heat oil in a pan, add heeng and mustard seeds till they crackle. Add chilli flakes and remove from flame. Add  ½ tsp turmeric powder, 1 tsp south Indian curry powder. Again place pan on the gas and add water to moisten .
  • When water reduces, add salt, curry patta and green chillies . Now add mini idlis and cook . Remove in a bowl, garnish with grated coconut and serve hot with a chutney of your choice-coconut or tomato as desired.

Fruit has been recognized as a good source of vitamins and minerals, and for their role in preventing vitamin C and vitamin A deficiencies. People who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic disease.

The nutrients in fruit are vital for health and maintenance of your body. The potassium in fruit can reduce your risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss as you age.

Ingredients:

  • 1 cup Oats
  • ¼ cup yogurt
  • 1 ½ cup Milk
  • 1 cups water
  • 1 apple, cored, peeled and cubed
  • 2 bananas, peeled and cubed
  • 1 tsp lemon zest
  • 8 tbsp honey
  • 4 tbsp sunflower seeds,toasted
  • 4 strawberries-to garnish
  • OR Fruits of your choice..Do your experiment!

Method:

  • Peel one apple and after removing seeds cut it into cubes and put it into a blender.
  • Now take half banana, peel and cut it and put into the blender. Add lemon zest into the blender and adding a few spoons of water blend into a smooth puree.
  • Pour this mixture into a pan. Now add yogurt, milk and water into the pan and mix everything well. Bring the mixture to a boil and add the Oats. Cook this until the mixture thickens stirring continuously.
  • Now add the remaining of the bananas, peeled and diced. Now add the honey and mix everything together. Serve the porridge in a bowl garnished with sunflower seeds and decorated with strawberries.

As the name implies, multi-grain are made of more than one grain. Multi-grain recipes are widely known as great sources of dietary fiber, as well as certain nutrients, vitamins and minerals, including significant levels of selenium, manganese and vitamin B.

Wheat Kheer  has a bounty of essential nutrients that can improve your overall health. It can also prevent and cure many diseases and illnesses.

The Vitamin B present in wheat provides your body with the energy it needs to function properly. This means that your body functions more efficiently.

Ingredients:

  • 1.5 cup broken wheat
  • 50 gm ghee
  • few raisin
  • 1 tbsp cardamom powder
  • half cup Jaggery
  • few cashew nuts
  • 500 ml milk

Method:

  1. Heat ghee in a thick bottom non-stick pan; add broken wheat and saute till translucent and fragrant.

  2. Add raisins and sauté on high heat. Add green cardamom powder and cashew nut and mix well.

  3. Add jaggery, mix well and cook for a minute. Followed by adding a cup of water, stir continuously and cook for 3-4 minutes.

  4. Reduce heat, add milk, gradually and keep stirring till well blended.

  5. Serve hot.

The health benefit of sabudana is its ability to strengthen bones and maintain flexibility at the same time. Calcium, iron and vitamin K in tapioca make it that food which keeps you charged up and free of fatigue even after rigorous activities.

An important health benefit of sabudana is the fact that its potassium content keeps your blood pressure under control. It is an important staple for a good blood circulation. If you are suffering from indigestion and constipation, tapioca is the solution. If you are dealing with constipation, just have a cup of sabudana and that is it.

Ingredients of Sabudana Khichdi

  • 1 cup sago (Sabudana)
  • 4 tablespoon coconut ( Optional)
  • 1 tablespoon ghee or less 
  • few chopped curry leaves
  • 1 tablespoon cumin seeds
  • salt as required
  • medium boiled potato
  • chopped green chilli
  • lemon juice- To Taste
  • few roasted peanuts (Grinded)
  • few coriander leaves
  • water

Method

  1. Wash the sabudana in running water and soak in 5-6 cups of water (This takes off most of the starch and prevents sticking) for two to three hours or Overnight if you are preparing it for breakfast.

  2. Pick up a soaked pearl and mash it between your finger and thumb. It should squish easily .if it does then only its is ready to be cooked.

  3. Place a pan on medium flame and heat ghee. When ghee is melted, add curry leaves in it along with some cumin seeds and chopped green chilies. Saute for a few seconds and add potato cubes (Boiled Potato) in the pan. Stir to mix with the spices and then cook till the potatoes turn soft & brown on medium to low flame. Now add soaked sabudana or sago along with grated coconut and ground peanuts.

  4. Mix all the ingredients well and sauté for 4-5 minutes.

  5. Finally, sprinkle a little water in the pan (just a little bit so that the sabudana doesn't turn sticky and squishy) with a pinch of salt, mix well.

  6. Once done, turn off the flame and garnish with lime juice and chopped coriander leaves.

  7. Serve hot.

NOTE: Try to make it in Non Stick pan to use less ghee & to avoid stickiness.

Rinse the sabudana until water turns clear to get rid of the starch. This is really important  to do before you soak the sabudana.

Health benefits of mustard include relief from muscular pains, psoriasis, ringworm, contact dermatitis, and respiratory disorders. Different parts of the mustard plant have been proven beneficial in preventing cancer, managing diabetes, and detoxifying the body. It has poison repelling qualities, exerts therapeutic effects on the nerves, and helps maintain cardiac health. It promotes healthy skin and hair, lowers cholesterol, and is a wonderful botanical for women during menopause.

Ragi is a whole grain that is gluten-free. It is rich in fiber that helps with weight loss and diabetes. It's packed with calcium, good carbs, ammino acids and Vitamin D

Ingredients:

  • 250 gm Ragi flour
  • 150 gm Besan flour
  • 5 gm ginger
  • 5 gm chili
  • 5 gm salt
  • 20 ml oil

Method:

  1. Take the dry ingredients and knead them together. Add oil and required amount of water.

  2. Let it become a semi-soft dough. Make two equal sizes.

  3. Take one half of the dough into a Chakli machine.

  4. Press out roundels of the dough. Put chaklis in a pre-heated oven. Temperature should be around 360°f for 15-20 minutes.

  5. Take the other half and repeat the same process. Let it cool, the Chakli whirls are ready to use.

Jams are rich in sugar and a great source of Energy and Fiber. They curb hunger, helping us to eat less and be satisfied without cravings. Jam is a concentrated source of nutrition when made with fully ripened fruits. It contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

The high sulphur content in garlic gives it antibiotic properties, helping keep the digestive system clean by flushing out toxins. It also builds the immunity against common cold and prevents heart ailments by clearing up blocked arteries. It is great for rejuvenation and healing of skin scars and gives a glow to the skin as it keeps digestion in top-shape.

Made with carrots and baked instead of fried, these crunchy gems are a much healthier alternative to traditional potato chips. Aside from a healthy dose of vitamins A and C and fiber, carrots contain antioxidants that may help reduce the risk of cancer and also improve your immune system.

Ingredients

  • 3 cups carrots sliced paper thin
  • 2 tbsp olive oil
  • 2 tsp ground cumin
  • 1/2 tsp smoked paprika or more depending on desired spiciness
  • pinch of salt

Method

  1. Preheat the oven to 215 degrees Celsius (420 degrees Fahrenheit)

  2. Slice the carrot into paper thin coins or you can also use a peeler and cut long thin slices depending on what you prefer

  3. Place the carrot slices in a bowl and toss with the oil and spices. Try to ensure that the spice is evenly distributed over all slices

  4. Lay the carrots out in a single layer on a parchment paper lined baking sheet and sprinkle with salt

  5. Place in the oven and bake for 8-10 minutes, watch closely to ensure they do not burn

  6. Remove from the oven and serve.

  7. Enjoy!

Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids. Potatoes contain a special type of starch known as resistant starch. This starch is not broken down and fully absorbed by the body. Instead, it reaches the large intestine where it becomes a source of nutrients for the beneficial bacteria in your gut.

Eating spinach benefits eye health, reduce oxidative stress, help prevent cancer and reduce blood pressure levels.

There are many ways to prepare spinach . Oats Palak Paneer Uttpam is very healthy option for Breakfast. Its a must try for kids. 

Ingredients

  • Palak/Spinach puree- 1 cup
  • Oats - Half Cup
  • Semolina / Suji - Half Cup
  • Baking Powder ¼ tsp (Optional)
  • Paneer 
  • Red Chilli Powder 1tsp
  • Salt to taste
  • Cooking Oil, as required
  • Water as required

Method

  1. Mix the oats, suji, baking powder, salt, spinach puree  in a bowl along with 3/4 cup of water to get a smooth semi-thick batter.

  2. Rest the batter for half an hour & add more water if the mixture gets too thick.

  3. Grate the paneer thickly & add salt, red chilli powder to it & mix lightly.

  4. Heat oil in a non-stick pan & pour little batter over it & spread evenly to make a thin uttapam.

  5. Once it is golden brown from one side, flip to the other side to cook.

  6. once cooked from both sides,swerve it with chutney.

Ingredients

  • 2 cup Oats
  • 1 cup sooji
  • 4 tablespoon Curd
  • 1 tablespoon salt
  • 1/2 tablespoon baking soda
  • 2 green chopped chillies
  • few chopped coriander leaves 
  • Water 
  • oil for greasing plate

For Tadka

  • 1 tablespoon oil
  • 2-3 curry leaves
  • 2-3 green chillies
  • 1/2 tablespoon garam masala
  • A pinch of salt

Method

  1. Take a pan and dry roast Oats and then grind them

  2. Take a bowl and add roasted Oats powder and sooji and curd, salt, baking soda, chopped green chillies, and coriander leaves and add water and make a thick batter

  3. Then keep this batter aside for about an hour to rest

  4. Then take a plate and grease it well with oil and then pour the batter in this plate

  5. Pressure cook this dhokla mixture for about 10-15 minutes.

  6. Take it out and cut into square pieces

  7. Take a tadka daani and then add oil. When the oil gets hot, then add curry leaves, green chillies, salt and garam masala and turn off the flame

  8. Then pour this tadka on oats sooji dhokla.

  9. Serve!

The nutrient density of eggs makes them a valuable contributor to a nutritious diet. 

Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman’s choline requirement

Ingredients:

  • 2 egg whites
  • 1 egg
  • 1/2 cup chopped fresh spinach
  • 1/2 cup chopped button mushrooms
  • 1 slice oat bread

Method:

  1. Whisk together the egg and egg whites.

  2. In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted.

  3. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm.

  4. Serve with oat bread toast.

Mushrooms are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin. Pantothenic acid is good for the nervous system and helps the body make the hormones it needs.

Ingredients:

  • 5 whole-wheat burger buns
  • 2-3 Tbsp oil
  • 1 medium onion, diced small
  • 3 cloves of garlic, minced
  • 1 package  mushrooms, minced
  • 2 tomatoes, chopped fine
  • 1 cup cooked brown lentils
  • 1/2 an egg (Optional)
  • Salt
  • Pinch of black pepper
  • 1 blob of butter with 2-3 cloves minced garlic (for buns) onions
  • 5 lettuce leaves (optional)
  • 5 slices of tomatoes

Method:

  1. Process 1 burger bun in a food processor to make crumbs. Set aside.

  2. Now in a saute pan, heat the oil over medium-high and saute onions with a pinch of salt until soft.

  3. Add the garlic, stir, and cook another minute.

  4. Scrape the onion mix into a bowl. Keep aside.

  5. Add another tablespoon of oil to the pan, over high heat, add the mushrooms followed by salt - let the mushrooms sweat.

  6. Reduce the heat to medium and continue to cook until the liquid evaporates and the mushrooms turn deep golden brown.

  7. Scrape the mushroom mixture into the bowl with the onions-set aside to cool for a couple of minutes.

  8. Meanwhile heat some butter with garlic and toast the buns lightly.

  9. Now in the food processor add the tomatoes, the lentils and half of the mushroom-onion mix, process so that it is pasty yet have a bite. Pulse it slightly, do not puree.

  10. Put the mixture into a mixing bowl and mix in the egg(optional), a pinch of salt, black  pepper.

  11. Divide the lentil mixture into four portions, make each into a ball and flatten into a patty.

  12. Coat the patty with the breadcrumbs.

  13. Heat oil in a pan. Add the lentil patties and shallow fry on each side until crisp and deep golden.

  14. Place a lettuce leaf, tomato slice and some onions on each of the buns.

  15. Top with the patty and close with the other half.

Dalia is an extremely low-calorie superfood. One serving of daliya would amount very little to your calorie count, thereby facilitating weight loss. It takes the longest to digest, and induces feeling of satiety, which prevents you from bingeing into other high fattening foods. A regular to medium portion of dalia would help keep you full till lunch.

Ingredients:

  • 1 cup cooked dalia
  • 1/2 cup grated carrots
  • 1 sliced chilli
  • 1 tablespoon gram flour
  • 1 tablespoon suji
  • 1/2 teaspoon red chilli powder
  • 1 tablespoon chopped pudhina
  • 1 tablespoon chopped coriander leaves
  • 1 lime juice
  • 1/2 teaspoon salt to taste
  • a pinch of haldi powder
  • 1 tablespoon oil to grease pan

Method:

  1. Mix all the ingredients in a bowl. Knead well to release flavours from spices and herbs. Refrigerate for 15 minutes.

  2. Shape into patties of your choice.

  3. Heat a non stick pan. Grease it with cooking oil

  4. Place 4 to 5 patties at a time on the medium hot skillet (Tava) and let each side cook for about 3-4 minutes until crispy and brown.

  5. Flip them over and let it cook for another 3 to 4 minutes

  6. Serve hot

Saponin in the eggplant prevents fat accumulation and absorption in the body and thus, aids the process of losing weight. While its nutrient content is extremely high, eggplant low on carbohydrates and calories and can easily fit into your weight loss diet.

Ingredients

  • 2 long brinjals
  • 2 tbsps Olive Oil
  • 1 medium onion, chopped
  • 4-5 garlic cloves, chopped
  • 1 small yellow bell pepper, chopped
  • 1 small red bell pepper, chopped
  • ½ cup chopped mixed zucchini
  • Salt to taste
  • Crushed black peppercorns to taste
  • 1 green chilli
  • 2-3 fresh parsley sprigs
  • 5-6 cherry tomatoes
  • 2-3 fresh basil leaves for garnishing
  • 1 fresh rosemary sprig
  • 8-10 walnut kernels
  • 8-10 almonds
  • 8-10 pecan nuts
  • 12-15 pinenuts
  • 10 gms parmesan cheese for garnishing

Method

  1. To make the filling, heat 1 tbsp Olive Oil in a non-stick pan. Add onion, garlic, red and yellow peppers and toss.

  2. Add mixed zucchini, salt and crushed peppercorns. Finely chop green chilli and parsley and add to the pan, saute for 2 minutes.

  3. Halve cherry tomatoes and add. Tear 2-3 basil leaves and add along with fresh rosemary and toss. Remove from heat and cool.

  4. Heat a non-stick grill pan.

  5. Slice the eggplant thinly. Sprinkle salt and crushed peppercorns and place the slices on the hot pan. Grill for 1-2 minutes or till grill marks appear on both sides.

  6. Grind together walnuts, almonds, pecan nuts, pinenuts and parmesan cheese to a coarse powder.

  7. Add 2-3 tablespoons ground powder and remaining Olive Oil to the vegetables in the pan. Mix well.

  8. Transfer the grilled eggplant slices on a worktop. Place a portion of the filling on one side and roll each slice into a pinwheel.

  9. Place some of the remaining filling on a serving plate and arrange the eggplant rolls on top. Garnish with basil leaves and parmesan cheese shavings.

  10. Serve immediately.

Kidney beans(Rajma) are rich in Vitamin B1, which contributes greatly to healthy cognitive functions. Sufficient levels of Vitamin B1 help in synthesising acetylcholine (an important neurotransmitter), which ensures proper functioning of the brain and boosts concentration and memory. It is also beneficial in slowing the progress of Alzheimer’s and dementia.

Ingredients

2-3 khakras
200 gmscottage cheese (paneer)
Salt to taste
2 tbsps red chilli paste
½ tsp garam masala powder + for sprinkling
1 tsp oil
1 medium onion
1 tbsp lemon juice
1 cup kidney beans (rajma), boiled
1 medium tomato, chopped
Few fresh coriander sprigs
5-6 garlic cloves
Iceberg lettuce leaves for serving
Hung yogurt for topping
Fresh coriander leaves for sprinkling

Guacamole
1 medium avocado
1 tsp lemon juice
¼ medium tomato, chopped
Crushed black peppercorns to taste
2 spring onion bulbs
Salt to taste
1 tsp olive oil
1 fresh oregano sprig
1-2 fresh coriander sprigs

 Method

1. Cut cottage cheese into 1 inch cubes and put in a bowl. Add salt, chilli paste and ¼ tspgaram masala powder. Mix gently.
2. Heat oil in a non-stick pan. Add cottage cheese cubes and saute for 2 minutes or till golden brown.
3. Roughly chop onion and add to a blender jar. Add lemon juice, ¼ tsp garam masala powder, kidney beans, some chopped tomatoes, some fresh coriander sprigs and garlic and blend to a coarse mixture.
4. To make the guacamole, scoop out the flesh of the avocado and add in a mortar. Add lemon juice, tomato, crushed peppercorns, sliced spring onion bulbs, salt, olive oil, oregano sprigs and coriander sprigs and grind to a coarse mixture using a pestle.
5. Arrange the kidney beans mixture on a serving plate and place some lettuce leaves on top. Add the sauteed cottage cheese, sprinkle remaining chopped tomatoes and some guacamole. Repeat the process till all the ingredients are used up.
6. Break the khakra into large pieces and add. Top with hung yogurt, sprinkle coriander leaves and garam masala powder.Serve.

Ingredients

  • Olive oil, 1 cup
  • Sugar, 1/4 cup
  • Cider vinegar, 1/4 cup
  • Finely chopped onion, 2 tablespoons
  • 1 egg
  • 1 pack of fresh spinach, torn
  • Canned bean sprouts, 1 cup
  •  onions,2
  • Hard-cooked eggs, sliced, 2
  • Sunflower kernels, 2 tablespoons

Method

Beat together olive oil, sugar, cider vinegar, chopped onion , egg  in a small sized saucepan.

Cook over low flame and keep stirring.

Take it away from heat and let it cool.

Toss together green onions,bean sprouts and spinach in a serving bowl. Sprinkle it with half cup salad dressing and toss well to coat.

Use sunflower kernels and egg slices to garnish it.

Serve. 

Bajra offers various health benefits and is a good grain to have in your arsenal. It has high amounts of fiber and aids digestion. It also lowers your bad cholesterol while increasing the good cholesterol in your system and is therefore very good for your cardiovascular health. It is rich in antioxidants and can prevent the occurrence of cancer, particularly breast cancer. It can help prevent asthma. It is very good for your muscular system and is known for its high vitamin B content, which allows it to break down the carbohydrates and fat in your body.

Ingredients:

  • 1 1/2 cups millet flour (bajra)
  • 3 tbsp whole wheat flour
  • 2 tsp ginger-garlic paste (Optional)
  • 1/2 cup finely chopped fenugreek (methi) leaves 
  • 1/4 cup black sesame seeds
  • 1/2 tsp turmeric powder 
  • ½ tsp chilli powder
  • 1 tsp cumin seeds
  • 1 tsp carom seeds (ajwain)
  • Pinch of asafoetida
  • 4 tsp oil
  • 3 tbsp yogurt
  • 1/2 tsp sugar
  • Salt to taste
  • olive oil spray for greasing

Method:

  1. Mix all the ingredients in a bowl, add water as per requirement and make thick dough.

  2. Let it rest for half and hour.

  3. Preheat oven to 400 degrees F.

  4. Apply oil on the plastic bag (ziplock bag) and with the help of palm and fingers make about an inch size ball. Put it in between the plastic and press it down with a brick or something flat and heavy to flatten it.

  5. Place as many as you can fit on a baking tray with parchment paper, and spray olive oil on each chip.

  6. Bake for about 15 minutes, until they are slight browned.

  7. Cool down and it can be stored for upto a week!

NOTE : you can fry them too.

Bitter Gourd/Karela is an excellent source of vitamins B1, B2, and B3, C, magnesium, folate, zinc, phosphorus, manganese, and has high dietary fibre. It is rich in iron, and contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana.

Ingredients:

  • 2 bitter gourd / karela 
  • 1 tbsp corn flour
  • 1 tbsp besan / gram flour
  • ½ tsp turmeric / haldi
  • 1 tbsp rice flour
  • 1 tsp kashmiri red chilli powder / lal mirch powder
  • salt to taste
  • 1 tsp aamchur powder / dry mango powder
  • oil for deep frying

Method:

  1. Firstly, slice the karela (bitter gourd) into slightly thick slices.

  2. Add in 1 tbsp corn flour, 1 tbsp besan, 1 tbsp rice flour, ½ tsp turmeric, 1 tsp chilli powder, 1 tsp aamchur powder and salt to taste.

  3. Combine all the ingredients well. do not squeeze the bitter gourd as the chips turns mushy.

  4. Now deep fry in hot oil. do not over crowd the karela.

  5. Stir occasionally, keeping the flame on medium.

  6. Fry till the karela chips turn golden and crisp.

  7. Ready to serve karela chips.

Cabbage is an excellent source of vitamin K, vitamin C and vitamin B6. It is also a very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein and niacin.

Ingredients:

  • 1 pack of egg noodles
  • Butter, 1 stick
  • 1 medium head green cabbage, finely chopped
  • Pepper and salt to taste

Method:

  • Add salt and water in a large pot and bring it to boil. Add egg noodles in the water and cook till they become al dente.(In cooking, al dente describes pasta or rice that is cooked to be firm to the bite)
  • Drain the excess water. As the noodles cook, place skillet over low flame and melt the butter. Now mix cabbage to the thawed butter and flavor it with pepper and salt. Cover the bowl and stir will till the cabbage becomes slightly brown.
  • Now add the drained egg noodles in the browned cabbage and keep stirring till the noodles become golden brown.
  • Serve.

Ingredients

  • Chopped nuts of your choice - half cup
  • Sesame seeds (til) - half cup
  • Cardamom powder (Elaichi) - 2 pinch
  • Unseeded Dates( khajoor) - half cup
  • Grated Jaggery (Gur)- half cup
  • Oats - 1 cup

Method

  1. In a pan, dry roast nuts then add sesame seeds roast again and transfer into a plate.

  2. In the same pan, dry roast oats and transfer to the above plate.

  3. To it, add cardamom powder, dates, jaggery and allow it to rest.

  4. Now transfer this into mixer jar to make a coarse powder.

  5. At last, transfer this mixture into a plate, take small dumpling and make round ladoos.

NOTE:

  • You can add Ragi powder too with oats.
  • You can use unsalted peanuts
  • You can replace jaggery with brown sugar.
  • Avoid heating the jaggery for a long time & high flame because it will melt down and get burned quickly.
  • You can add coconut powder too with nuts.
  • Store it in an airtight container. Stays good for 15 days at room temperature.

Snacking on banana chips means you'll get some nutritional value for your calorie investment. The chips are a good source of some essential vitamins, especially magnesium. Your body needs magnesium for energy production, cell-to-cell communication and DNA synthesis, an important part of cell growth. It also works together with other minerals – like calcium and phosphorus – to make up bone and tooth tissue, which means eating foods high in magnesium may help keep your skeleton strong.

Ingredients:

  • 4 green (unripe) Banana, peeled, sliced into thin rounds and washed
  • 2 cup coconut oil ( They taste awesome when fried in coconut oil)
  • 3 cups water
  • 1 teaspoon turmeric
  • 1 tablespoon chili powder
  • Salt to taste

Method:

  • Put the slices of banana into a solution of water, salt and turmeric and let sit for 5 minutes.
  • Give it a good mix and transfer to a colander to drain completely.
  • In a medium sized kadai on high heat, heat the oil.
  • When it is hot , add the slices in small batches.
  • Fry until golden and transfer onto a paper napkin.
  • Sprinkle with salt and chilli powder and let it cool.
  • Store in an air-tight container.

Spinach is rich in vitamins A, C and K, magnesium, iron and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health functions. Whether you like it or not, spinach is surely one veggie that you must include in your daily diet.

Ingredients:

  • 1 cup Besan (Gram Flour)
  • 1 cup yogurt/curd
  • 100 gm spinach leaves, roughly chopped
  • 2 cups water
  • 1/2 teaspoon turmeric powder
  • 1/4 teaspoon hing powder
  • 1/4 teaspoon sugar
  • Salt to taste

For Seasoning

  • 1/2 teaspoon mustard seeds
  • 5-6 curry leaves

Method:

  1. Add all the ingredients into a blender and blend until you get a smooth puree. When you blend, add the water little at a time, so we get a finely pureed spinach mixture.

  2. Transfer the Khandvi batter into a non-stick pan and heat on low to medium heat, stirring constantly to prevent lump formation.

  3. Continue stirring on low heat, till the mixture thickens for 15 minutes.

  4. The mixture will begin to attain a shine. Once you notice the Khandvi batter has a shine to it and has thickened, turn off the heat. Keep the mixture covered, so it remains hot while you proceed to the steps below, as it will not spread when it cools down

  5. Spread the hot mixture on the prepared surface (greased plate or granite top) as thinly as possible, with a flat spatula. When you have finished spreading the batter, allow it to cool a little and settle down about three minutes and not less. Repeat this process and continue to spread the entire mixture, before it cools down

  6. After about 10 minutes have passed , now begin rolling the mixture into a log starting from the top. Once the rolls have been made, cut the rolls into one-inch size logs. Place the cut rolls on a serving platter

  7. Heat oil in a pan for seasoning, add mustard seeds, curry leaves allow them to crackle

  8. Sprinkle the seasoning over the rolls.

Ingredients:

  • Tomato, green Capsicum, Green Peas: Half Cup each
  • Spinach puree: 1 cup
  • 1 cup cauliflower florets (gobhi) / 1 cup finely chopped cabbage
  • Grated Ginger
  • Oil
  • Garam Masala: 1 table spoon
  • Pav Bhaaji Masala: 2 table spoon
  • Salt: To taste
  • Green Chilli Paste
  • Wheat/Multigrain Pav
  • Health Benefits of Wheat Pav: Since they are low in fat and high on fiber, they have been linked to reduce weight and other health problems.

Method:

  1. (Blended Mixture)- Mix tomatoes, green capsicum and green peas,cabbage/Cauliflower, grated ginger together and blend it till it gets converted in to a fine puree.

  2. Take oil in a pan heat it once the oil turns hot add green chilli paste and saute it properly.

  3. Further, add the blended mixture in the pan and cook it well. (It takes time all vegetables to cook)

  4. Once the mixture is cooked, add the spinach puree and mix it well. Now put garam masala, Pav Bhaji Masala and let the mixture cook on low flame for 5 min.

  5. Serve Pav Bhaji with little butter (optional).

  6. Serve it with roasted multigrain pav.

The fiber-rich, slow-burn carbohydrates in whole-grain oats supply a steady stream of energy that your kids’ bodies and brains can draw upon all morning long. Starting the day with high-quality carbs helps kids stay focused during their morning classes and activities — and gives young athletes the fuel they need to stay at the top of their game during long sporting events.

Ingredient:

  • 1 chopped tomato
  • 1  chopped onion
  • 2-3 cloves finely chopped garlic
  • 1 teaspoon chili flakes
  • 1 teaspoon dried oregano or mix herbs
  • 1/2 teaspoon sugar
  • 2 tablespoon Olive Oil
  • Salt to taste
  • 1 cup Oats 
  • Broccoli,Olives, Basil Leaves,Baby corn,Bell peppers

For Pizza

  • Heat oil & saute onion,garlic,Broccoli,Olives, Basil Leaves,Baby corn,Bell peppers
  • Add tomato, sugar and pinch of salt and simmer covered for 5-7 minutes
  • Add Oats and simmer for 3 to 4 minutes more.
  • Allow to cool down for 10 mins.

Assemble

  • Preheat the oven to 200°C
  • Take whole grain bread slice and spread the mixture evenly.
  • Top with cheese
  • Sprinkle over olives, fresh herbs and chili flakes
  • Bake in a pre-heated oven at 200°C for 6 minutes.

Beets are chock-full of other nutrients like iron, manganese, copper, potassium, and magnesium - all of which have their individual benefits. Even raw beets have terrific benefits - one of them being the ability to prevent cancer.

Ingredients:

  • 1 Beetroot grated (Chukandar)
  • 1 cup Whole Wheat Flour (Aata)
  • 1 cup besan
  • 1 teaspoon Cumin (Jeera) powder
  • 1 teaspoon Amchur (Dry Mango Powder)
  • 1 teaspoon Garam masala powder
  • 1 teaspoon Red Chilli powder
  • 2 Green Chillies
  • 1 teaspoon Ghee/oil
  • Salt -To taste

Method:

  1. Take a bowl and add the grated beetroot, all spices, salt and ghee & mix them well.

  2. Add whole wheat & besan flour into the mixture and knead a smooth dough with water. It should not be sticky.

  3. Take a small portion of the dough and roll it .

  4. Heat the Tawa (Griddle) & place the thepla on the hot tawa.

  5. Cook it for about a minute & then flip and cook on the other side for a minute.

  6. Serve it with curd or pickle.

NOTE: You can add chopped methi leaves too.

Poha is considered the perfect breakfast food and has gained traction not just across India, but also globally. It can be  cooked along with a number of vegetables like peas, potato, coriander and even crunchy peanuts are added to it. This makes the dish more nutritious and filling. 

Bread poha is a variation of Poha, with slices of bread added to the masala.

Ingredients:

  • 5 to 6  bread slices (cut in small square shape)

  • 1/8 tsp asafoetida (Hing)

  • 1 1/2 tsp mustard seeds

  • 8 to 10- curry leaves

  • 3 whole red chillies

  • 1/2 tsp turmeric

  • 1 tomato (chopped)

  • 1 onion (sliced)

  • 2 tsp salt

  • 1 tsp green chillies - finely chopped

  • 1/2 cup water

  • 1 Tbsp lemon juice

  • 1 Tbsp chopped coriander leaves

  • Fresh coconut - grated (optional)

Method:

  • 1. Heat oil and add the Asafoetida, mustard, curry leaves and the whole red chillies.

  • 2. When seeds begin to splutter, add haldi, tomato & onion and saute well.

  • 3. Add salt and bread and mix well. (Make sure each piece of bread is wrapped with the masala)

  • 4. Add some water and saute till mixed and heated through.

  • 5. Turn off the heat, and mix in the green chillies, lemon juice and half of the coriander.

  • 6. Ready to serve with coconut granishing

NOTE: You can add little curd as well after third step.

you can add chopped vegetables of your choice. Chopped Capsicum & Boiled Peas is an good option.

Samak Dosa is generally eat in Navaratri Fast.In Navratri diet Samak Chaval is a good replacement for rice eaters. It is not a cereal but a fruit. It is the seed of a grass (EchinochloaColonum) which frequently grows amongst the rice paddy. In fact it can be eaten in every spiritual fast.  It is also called as Samo rice, Samak rice, Varyacha tandul, Vari TandulBhagaror Kodri, jungle rice. It provides the nourishment and energy that rice does.

It contains high digestible fiber and also have less calories which good for health and weight loss.

Ingredients:

For Dosa:

  • 1 Cup Samak Ke Chawal
  • 3 Tbsp Singhare Ka Aata
  • To taste Sendha Namak
  • For frying Ghee

Stuffing:

  • 2 Boiled Potatoes, mashed
  • 2 Tbsp Desi Ghee
  • To taste Sendha Namak
  • 2 Nos Whole Red Chillies
  • 1/2 tsp Turmeric Powder
  • 1 tsp Cumin Seeds
  • 1 Tbsp Ginger, chopped
  • 1 tsp Green Chillies, chopped
  • 1 Tbsp Coriander, chopped

Method:

  1. Soak samak ke chawal for 15-20 min. Drain and make a rough batter. Now,mix singhara ka atta to the prepared batter and keep aside for 30 min at room temperature.

  2. Soak and grind chillies with a little water to make a fine paste.

  3. Heat ghee in a fry pan, add cumin seed, when it crackles put in the chopped ginger and green chillies.

  4. Add crushed boiled potatoes and fry nicely. Add turmeric powder, red chilli paste and sendha namak.

  5. Add chopped coriander. Remove and keep aside.

  6. Now, heat a non-stick pan. Grease it.

  7. Pour a ladle full of dosa batter in the center of pan and spread it evenly like a round disc with the help of ladle.

  8. Drizzle oil and let it cook

  9. Put the prepared potato masala in the center of the dosa and flip half and fold the dosa in a half moon shape and serve hot with  chutney of your choice.

Homemade Spinach Chips are the perfect superfood to add to your diet. Spinach has many health benefits so it’s a great snacking option. Spinach is a nutrient-dense food that is low in calories but high in essential vitamins and is said to provide you with powerful antioxidant protection.

Ingredients:

  • 2 cups fresh spinach
  • few drop of extra virgin olive oil
  • herb Seasoning
  • Salt

Method:

  1. Preheat oven to 325.

  2. Place spinach in a large bowl.

  3. Add a few drops of olive oil and mix with your hands until each leaf is lightly coated in oil. Be careful not to use too much oil or the spinach will not crisp up in the oven.

  4. Sprinkle the spinach with herb seasoning and salt.

  5. Taste one of the leaves to make sure you are using enough seasoning. (you won't need a lot of seasoning)

  6. Arrange the spinach in a single layer (don't let them overlap) on a baking sheet lined with parchment paper or lightly oil nonstick foil.

  7. Bake for 8 minutes. Watch them carefully after the 8 minute mark if they are not done.

  8. Let sit on the baking sheet for about 2-3 minutes.

  9. Remove from baking sheet and enjoy!

The health benefits of capsicum include relief from stomach issues, back pain, muscle spasms, headaches, cancer, skin aging, peptic ulcers, menopausal problems, lower risk of cardiovascular diseases, and diabetes. It has anti-inflammatory and analgesic properties, and may also provide relief from pain related to arthritis. Capsicum also helps with fibromyalgia and psoriasis.

Ingredients:

  • 2 cups Capsicum rings

We have to make a Smooth Thick Batter

  • 1/2 cup plain flour (maida)
  • 5 tbsp cornflour
  • 1/2 tsp baking powder
  • 1/2 tsp freshly ground black pepper (kalimirch)
  • salt to taste
  • 3/4 cup water

Other Ingredients

  • Oil for deep-frying
  • Chaat masala for sprinkling

Method:

  1. Heat the oil in a deep non-stick pan, dip a few capsicum rings in the batter and drop them in hot oil and deep-fry on a medium flame till they turn golden brown in colour from all the sides.

  2. Drain on an absorbent paper.

  3. Sprinkle little chaat masala evenly over them and serve immediately.

Buckwheat is a powerhouse of nutrients. Being gluten free, it can be an excellent substitute for wheat, rye, barley and oats. It has a high content of fiber and protein, and significant amounts of iron and magnesium. Besides, it contains all the eight essential amino acids. Buckwheat is also packed with phyto nutrients which are amazing disease fighting organic components.

Ingredients

2 cups buckwheat flour (kuttu atta)
2 medium peaches
2 medium plums, sliced
3-4 lychees, peeled and roughly chopped
¼ tsp baking soda
Salt to taste
Few saffron strands (Optional)
2 tbsp chia seeds
¾ cup coconut milk
2 green cardamoms
1 tsp olive oil + drizzling and cooking
1 tbsp honey
1 tbsp peanut butter
2 tbsp powdered jaggery
Crushed black peppercorns to taste
8-10 cherries, pitted and halved
Fresh mint leaves for garnishing

Method

1. To make pancake batter, take buckwheat flour in a bowl. Add baking soda, salt, saffron, chia seeds, ½ cup coconut milk, cardamoms and 1 tsp olive oil. Blend well using a hand blender to a smooth batter of pouring consistency.
2. To make the fruit sauce, heat a non-stick pan. Add plums, honey, some lychees, peanut butter, remaining coconut milk and 1 tbsp powdered jaggery. Mix well and cook for 2 minutes.
3. Add the remaining jaggery to the pancake batter and mix well.
4. Add few tbsps water to the fruit sauce, mix and simmer for 2 minutes. Blend to a fine puree using a hand blender.
5. Heat a non-stick grill pan.
6. Halve peaches and discard the seeds. Sprinkle salt, crushed peppercorns and drizzle some olive oil. Place the peach halves upside down on the hot grill pan and grill till grill marks appear.
7. Heat some olive oil in a non-stick pan. Pour a ladleful of batter and spread into a pancake. Top with some cherries and cook till fully done. Make more pancakes in a similar way, using lychees and cherries as well.
8. Halve the pancakes and transfer them on a serving plate. Cut the grilled peaches into quarters and place them on the plate. Garnish with mint leaves and drizzle some fruit sauce on top. Serve.

Bottle gourd(Lauki) is a vegetable high on water and is a rich source of vitamin C, K and calcium. It helps in maintaining a healthy heart and brings down bad cholesterol levels. 

Ingredients:

1 Bottle gourd (washed, peeled)
Salt to taste
Red chili powder to taste
Dry mango powder/ amchur to taste OR  Seasoning
Oil as required

Method:

1. Slice the bottle gourd, thickness of the slices depending on whether you would like to shallow fry or deep fry. Slightly thicker slices if you would like to deep fry. shallow frying is better. Sprinkle a little salt on the slices and set aside for 2-3 minutes.

2. Heat a few tablespoons of oil in a flat fry pan/ skillet, depending on quantity of crisps you would like to fry. Once the oil is hot, carefully place the pieces in the pan. There are chances of oil sputtering, please be careful.

3. Cook till the slices are browned from both the sides and cooked well. Drain on a paper towel and sprinkle red chili powder and dry mango powder. .

4.  Its ready to serve.

Tips :

1. slice them up thin to get  crispy chips. but  too thin, they will burn easily.

2. Do not sprinkle too much salt.

3. You may replace the red chili powder and dry mango powder with seasoning.

4. You may air-fry or bake them.