Oats are loaded with dietary fiber (containing more than many other grains) and have a range of healthy cholesterol-lowering properties. Oats is one of the finest foods out there and if you are looking for some good foods that provide almost all kinds of physical and medical aids, then oats will be good for you.


  • 2 cup roasted oats
  • Salt as required
  • 1/2 teaspoon garam masala powder
  • 1 teaspoon chilli powder
  • 1 teaspoon  green chilli (crushed or paste)
  • Bread Crumbs
  • Maida - 2 tbsp
  • chopped boiled potato,paneer,carrot
  • water


  1. Combine the roasted oats, potato, paneer, carrot, ginger, green chillies, garam masala, salt, chilli powder in a bowl.

  2. Mix well and make small balls.Shape the balls of mixture into desired shapes

  3. In a separate bowl , take all purpose flour (Maida) and mix with water to form a smooth batter.(Not Watery)

  4. Dip tikki (cutlet) into maida mixture covering all sides quickly and then roll them in breadcrums. Do not keep tikki in maida mixture for long or it will absorb moisture, repeat for rest of tikkis.

  5. Heat a pan or tawa add 1 to 2 tbsp oil and place 4 to 6 tikki (depends on your pan size), do not over crowd them and cook in slow to medium flame until golden brown, flip cutlets to another side add again 1 to 2 tbsp oil and cook until golden brown again, drain in kitchen tissue and do for remaining batch.


  • Always Roast oats nicely to avoid stickiness.
  • keep tikki in fridge for 1 hour to more to firm them up or you can freeze then and fry whenever needed to serve.
  • Instead of shallow fry you can also deep fry this cutlets if making in large batch.
  • you can roll tikkis in oats too instead of bread crumbs.
  • you can always add vegetables of your choice.

The list of nutritional value of an apple is long and varied- it is packed with vitamins, (such as vitamin C, vitamin K, Vitamin B6), minerals (such as riboflavin, potassium copper, manganese and magnesium) organic compounds; phytonutrients and flavonoids (such as epicatechin, quercetin and phloridzin). Apples are also a great source of antioxidants. Eating an apple per day supplies you with about 12% of the daily fibre requirement.


  • 2 apples, large [around 1.5 cups grated apples]
  • 1.5 tablespoons ghee, clarified butter
  • ¼ cup + 2 tablespoons granulated sugar
  •  cinnamon powder as pr your taste 
  • ¼ teaspoon cardamom powder
  • ⅛ teaspoon nutmeg powder
  • sliced almonds, to garnish


  • Wash apples and peel them. Cut into slices and run them into a food processor till the apples are finely grind.  
  • In a pan , heat ghee on medium heat. Once hot, add the apples.
  • Cook the apples till all the water is evaporated, it takes around 7-8 minutes.
  • Now, add sugar and mix. Also add cinnamon powder, nutmeg and cardamom powder.
  • As the sugar melts, the halwa will again become liquidy.
  • Cook for 5 minutes stirring continuously till all water evaporates.
  • Garnish with sliced almonds and serve hot.


  • Adjust the quantity of sugar depending on how sweet the apples are. Use less if the apples are really sweet.
  • Mawa/khoa can be added to the halwa to enhance the taste.
  • you can add nuts of your choice.

Sunflower seeds are extremely abundant in vitamin E. Just one-fourth of a cup, can give the body 80% of vitamin E that the body needs on a daily basis. Since vitamin E is super rich in antioxidants, they prevent symptoms of ageing from showing in the body. Vitamin E increases the circulation of blood in the body.


  • 1 cup quick oats 
  • 1/3 cup flax seeds flour
  • 1/2 cup butter 
  • 1/4 cup maple syrup/Honey
  • 1/8 cup raw or toasted sunflower seeds
  • 1/8 cup mini chocolate chips


  1. Place the oats and flax meal in a medium sized bowl. Stir to combine. Add the  butter and maple syrup/honey and stir to combine. Stir in the sunflower seeds and chocolate chips. This mixture should form a dough that’s easy to form into balls that stick together. If the mixture seems too dry, add a splash more maple syrup.

  2. Using a  tablespoon, roll the dough into balls.

  3. Transfer to a small storage container and keep in the refrigerator.

Corn is rich is in Vitamin B12, folic acid and iron which helps in the production of red blood cells in the body. It helps in reducing the risk of Anaemia, by supplying enough of the nutrients required to produce fresh Red blood cells. According to nutritionists, 1 cup of raw corn contains 125 calories, 27 g of carbohydrates, 4 g of protein, 9 g of sugar, 2 g of fat and 75 mg of iron.


  • Cornmeal [Corn rava] – 1 cup
  • Curd – ¾ cup
  • Water as needed
  • Salt to taste
  • Asafoetida- a pinch

Seasoning ingredients:

  • Carrot – 1 cup [finely chopped]
  • Capsicum – 2 tbsp [finely chopped]
  • Green chilli – 1 [finely chopped]
  • Ginger – 1 tbsp [finely chopped]
  • Curry leaves – 1 spring [finely chopped]
  • Coriander leaves – 1 spring [finely chopped]
  • Mustard seeds – ½ tbsp
  • Bengal gram – ½ tbsp
  • Urad dal – ½ tbsp
  • Gingelly oil - 1 tbsp [for greasing idli plates]


  1. Take a bowl add cornmeal, curd, salt and water mix well [idly batter consistency, not too thick] then cover & leave it for 4 to 5 hours [for smoothness].

  2. Heat oil in a pan add mustard seeds, let its splutter. Then add Bengal, gram, urad dal, green chilli and ginger saute gently. Then add carrot, capsicum saute gently.

  3. Once batter is ready then add seasoned ingredients, hing, and coriander leaves mix well.

  4. Grease idly batter with oil then pour batter then place 1 tbsp of carrot capsicum then steam it for 10 min.

  5. Serve hot with coconut chutney.

Apple helps to improve digestion, prevents stomach disorders, gallstones, constipation and liver disorders. Furthermore, apple helps to treat rheumatism, dysentery, eye disorders, a variety of cancer and gout. It can even prevent the onset of some chronic diseases like Parkinson’s and Alzheimer’s.


  • 1 kg apples -peeled and chopped
  • 1 kg sugar
  • 1/4 cup lemon juice or to taste
  • 1/4 tsp cinnamon - powdered (optional)


  1. Put the apples in a steel or glass container, cover with water and keep overnight.

  2. Transfer to a heavy-based sauce pan, bring to a boil and cook till soft.

  3. Strain through a soup strainer or blend and strain.

  4. Put back onto the stove and bring to a boil again and cook, stirring to avoid scorching.

  5. When slightly thinner than jam consistency, add the sugar, lemon juice and dalchini.

  6. Lower the heat and keep stirring till sugar is dissolved (not letting it coming to a boil before that).

  7. When sugar is dissolved, bring to a boil and cook, stirring all the time (else it will caramelize at the bottom and change flavour).

  8. When a drop placed over a cold surface sets, the jam is ready.

  9. Store in clean, airtight jars.

As a source of vitamin K, manganese, thiamin,copper, vitamin C, phosphorous, and folate, green peas offer a remarkable nutrition profile.

Their calorie content is fairly low, with only 62 calories per 1/2-cup (170-gram) serving (1). About 70% of those calories come from carbs and the rest are provided by protein and a small amount of fat.


  • 2 Boiled and Peeled potatoes
  • 1 cup Shredded Paneer
  • 3/4 - 1 cup Grounded poha in powdered form (flattened rice powder)
  • 1 teaspoon Red chili powder
  • 1 teaspoon Dried mint leaves, crushed
  • Salt to Taste 
  • 1 tablespoon Oil 


  • 1.5 cup Boiled peas
  • 1 small onion chopped
  • 1 teaspoon Cumin powder
  • 1 teaspoon Crushed chili flakes (adjust according to taste)
  • 1 teaspoon Dried cilantro leaves
  • 1 teaspoon Fresh Lemon juice
  • Salt to taste
  • 1-2 tablespoon Oil
  • Oil for Frying


1. Combine all the above ingredients (except oil) in a bowl.

2. Mix until well blended.

3. Knead a soft dough. Apply oil and finish the dough.

4.If the dough feels sticky, either add some more powdered poha or a tablespoon of rice flour. Adjust seasonings. Cover and set it aside.


1. Heat oil in a pan. Add onions and cook until translucent. 2. Add boiled peas and cook for 1-2 minutes on a medium low flame. 3. Mash the peas. 4. Pour in lemon juice and add salt. 5. Mix, taste and allow the mixture to cool completely.

How to fill this stuffing

  • Make a round ball out of the dough.
  • Flatten the dough using your hands. If the dough feels sticky, sprinkle some rice flour and flatten the dough.
  • Place a teaspoon of filling in the center of the flatten dough.
  • Beginning from one end, start folding the dough.
  • Fold and seal all the sides together.
  • Until it forms a log.
  • Roll the log and make sure all the sides are sealed.
  • Heat oil in a pan and shallow fry  until brown and crispy.
  • Instead of deep frying, you can shallow fry too
  • Serve hot with chutney of your choice.



Lotus seeds (Makhana) are low in cholesterol, saturated fat and sodium. They are an extremely good source of manganese, potassium, magnesium, thiamin, protein and phosphorus. 100 grams of lotus seed will give you 350 calories, which means about 65 grams of carbs, 18 grams protein, and 1.9 to 2.5 grams of fat. The remaining is made up of water, potassium, sodium, phosphorus and calcium. These are high in fiber, which helps maintaining the excretory tract in proper order.


  • 2 boiled Potato (Mashed)

  • 1 cup Phool Makhana (Lotus Seeds), roasted, ground

  • 1 Green Chillies, finely chopped

  • 1 teaspoon Fennel seeds (Saunf), crushed

  • 1/2 tablespoons Roasted Peanuts (Moongphali), crushed

  • 1 Coriander (Dhania) Leaves , small bunch, finely chopped

  • 1 teaspoon Chaat Masala Powder

  • 1/2 teaspoon Garam masala powder

  • 1/4 teaspoon Red chilli powder

  • Black Salt (Kala Namak), to taste

  • Cooking oil


  1. First roast the makhana in a pan with little bit of ghee until crunchy and coarsely powder it.

  2. Mash the potatoes and add all the remaining ingredients in a bowl. Check the salt and spices and adjust to suit your taste.

  3. Shape the aloo makhane mixture into small cutlets and pan fry them in very little oil until golden brown on both sides.

  4. Serve tikki with chutney of your choice.

Whole wheat flour, contain some of the healthiest fats, carbohydrates and proteins, which are essential in lowering the risk of developing metabolic syndromes.Whole wheat flour has been associated with reversing the weight gain process. The consumption of these high-fiber foods helps in boosting the metabolic rate and thus, contributes to keeping the body weight under control.

You must give this halwa to yours kids.Its very beneficial for them.


  • 1/2 cup whole wheat flour (gehun ka atta)
  • 1/2 cup sugar
  • 1/2 tsp cardamom (elaichi) powder
  • 1/4 cup melted ghee
  • Few Almonds (badam)
  • You can add nuts of your choice too.


  1. In a glass bowl, combine the wheat flour and ghee and mix well. Microwave on high for 3 minutes,while stirring every 1 minute.

  2. Add the sugar, cardamom powder and 3/4 cup of water and microwave on high for 2 minutes until the sugar has dissolved. Mix well.

  3. Serve hot.

Eating muesli at breakfast enables you to pack in a high amount of calories. In addition to helping you function better, this calorie intake also keeps you from feeling hungry during the day. This is because fiber absorbs water and swells, thereby taking more space in the stomach. This keeps you feeling full for a longer period of time and thus aids in weight loss. Muesli also contains B vitamins that enhance fat metabolism. Since your rate of metabolism increases, you burn more calories.Muesli is an excessively rich source of insoluble and soluble fibre, which is helpful in reducing the cholesterol. Muesli also helps in reducing and stabilizing high blood pressure.


  • 1 1/2 cups rolled oats
  • 1/2 cup puffed buckwheat
  • 1/2 cup dried apples, chopped
  • 2 tsp ground cinnamon
    1 cup organic pears, diced
  • 1 cup red grapes, halved
  • 3 tbsp brown sugar
  • milk to serve


  • Preheat oven to 325°F (160°C, gas 3).
  • Spread oats evenly onto a non-stick baking tray and toast in preheated oven for about 10 minutes, stirring occasionally. Watch oats very closely when toasting as they can burn easily.
  • Remove from oven and let cool. Pour into a large glass bowl and add water. Let soak in a refrigerator overnight.
  • Add puffed buckwheat, dried apples, cinnamon, and brown sugar to soaked oats. Stir well.
  • Divide mixture into serving bowls and top with pears and grapes.
  • Serve with  milk.


  • 80 gm silver almond,peeled (refer below column on how to silver almond)
  • 150 gm raw banana (boiled)
  • 25 gm almond paste
  • 20 ml cooking cream
  • 15 ml refined oil
  • 2 gm mace powder
  • 2 gm cardamom powder
  • 20 gm ginger garlic paste
  • 5 gm garam masala powder
  • 3 gm red chilli powder
  • to taste salt
  • 50 gm tempura batter


  • Finely grate the boiled raw banana.
  • Heat oil in a kadhai and add ginger garlic paste and saute it well to a light brown colour.
  • Then, add the garam masala, red chilli powder and sauté. Now add almond paste and saute for a minute.
  • Add the grated raw banana and cook it till the mixture leaves the sides of the kadhai. Adjust the seasoning and finish it with mace powder and cardamom powder.
  • Cool the mixture and divide them into small equal dumplings.
  • Give them a patty shape, coat with tempura batter and crumb with almond slivers.
  • Grill the patties on a non-stick pan till golden.
  • Serve hot.

How to Sliver Almonds

Fill a small saucepan with 1 cup of water. Set to boil on medium heat, to blanch the almonds. It's easier to sliver blanched almonds, since they're soft and can be cut evenly without splintering.

Pour the boiled water over 1/2 cup of whole, unpeeled almonds. Allow the almonds to soak for five minutes, to soften them.

Drain the almonds then rinse them with cold water. When the almonds are cool enough to touch, hold one between your thumb and forefinger and gently press it to peel off its skin, which will slide off easily. Repeat this process with the rest of the almonds.

Set the almonds on a chopping board. Hold an almond vertically and slice it lengthwise with a sharp knife. Depending on the size of the almond, slice between three and five slivers per almond. Repeat this process with each almond.

Spread out the slivered almonds on a baking sheet and put them into the oven, heated at 300 degrees Fahrenheit, for three minutes, to dry and toast them. Use as desired.

Store any unused slivers in an airtight container, in a cool, dark place. Retain their crunchy taste and flavor by preventing exposure to moisture.



  • 2 cups of whole almonds
  • 1 teaspoon of cinnamon
  • 1/2 teaspoon of salt
  • 1 tablespoon of olive oil


  1. Preheat oven to 250º.
  2. In a large bowl, add almonds, cinnamon, salt, and olive oil.
  3. Toss to coat all almonds thoroughly. Spread out on baking sheet in a single layer.
  4. Roast for 25 to 30 minutes , remove from oven and let it cool.
  5. Store in air tight container.

Rich in Rich in various nutrients, fiber, and antioxidants, dates are popular throughout the world and are consumed as a dry-fruit.Many people around the world eat natural fat-free dates for a quick afternoon snack when they are feeling lethargic or sluggish.

Often when you exercise in a gym, outside or even on a stretching machine at home, you feel exhausted. A study published in the International Journal of Food Sciences and Nutrition, dates rich in essential nutrients may help you regain your energy immediately.

People who follow Islam and observe fastings, break their fast by eating dates along with water. This also helps avoid overeating of food once the fast is over. When the body begins to absorb the high nutritional content of the dates, feelings of hunger are pacified.


  • 20 Khajoor (Large Dates) (pitted)

  • 1/4 Cup Mixed nuts (almonds, cashews, walnuts, pistachios, peanuts or any other nut of your choice)

  • 1 Tbsp dry coconut powder (optional)


  1. Dry roast nuts for few minutes, set them aside to cool.

  2. To the same pan, add dates and heat them till turn soft.

  3. Add powdered coconut if using.

  4. Knead or blend the dates in a blender, set the blended dates aside.

  5. Add nuts to the blender and pulse them coarsely or chop them. Mix dates and nuts well or together blend them in the blender. (If u want put whole all dry fruits)

  6. Take small portions and roll them to balls or give them shape of your choice.

Dark chocolate is rich in soluble fiber, antioxidants, fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium.

Iron being one of the main components of dates, they enrich your blood with more iron which helps in carrying more oxygen.It regulates blood pressure and heart health: Being rich in potassium, dates help in regulating our blood pressure and helps stabilize the heart rate, hence protecting against different heart and coronary diseases.


¾ cup chopped dark chocolate
2 tbsp peanut butter
½ cup roasted oats
4-5 dates, deseeded and finely chopped
½ cup crushed pistachios


1. Put dark chocolate in a microwave proof bowl and heat in microwave for 20-30 seconds. Remove from microwave and mix till it melts.
2. Add oats, dates and peanut butter and mix well.
3. Divide the chocolate-peanut butter into equal portions and shape into balls/square shape.
4. Put pistachios in a bowl and coat the bar with it.
5. Serve.

Health benefits of cocoa powder include relief from high blood pressure, cholesterol, obesity, constipation, diabetes, bronchial asthma, cancer, chronic fatigue syndrome, and various neurodegenerative diseases. It is beneficial for quick wound healing, skin care, and it helps to improve cardiovascular and brain health. It also helps in treating copper deficiency. It possesses mood-enhancing properties and exerts protective effects against neurotoxicity.


  • 1 and 1/2 cup All Purpose Flour (Maida)
  • 1/2 cup Cocoa Powder
  • 1/2 tsp Baking Powder
  • 3/4 tsp Baking Soda
  • 2 tsp  Coffee Powder
  • 1/4 tsp Salt
  • 120 g Unsalted Butter (melted and cooled)
  • 1/2 cup Sugar
  • 1/2 cup Brown Sugar
  • 2 Eggs
  • 1/2 cup Milk
  • 1 tsp Vanilla extract
  • 1/2 cup Walnuts Chopped
  • 1/4 cup Chocolate Chips


  1. Pre heat the oven to 180 degrees C.

  2. Line a muffin tray with muffin liners.

  3. (Dry Ingredients) Mix flour, cocoa powder, baking powder, baking soda, coffee powder and salt in a bowl.

  4. (Wet Ingredients) Mix butter, sugar, brown sugar, eggs, milk and vanilla extract in another bowl.

  5. Now mix dry ingredients with wet ingredients.

  6. Add walnuts and chocolate chips now.

  7. Pour the batter in the muffin liners until they are 3/4th full. 

  8. Bake for 18-20 minutes until the tooth pick comes out clean.

  9. Remove the pan from the oven and let the muffins cool.

The nutrients in eggs are great for keeping your eyes healthy and your vision sharp.Eggs contain lutein and zeaxanthin: two types of antioxidants that help prevent serious eye issues, like cataracts and macular degeneration.

Eggs contain a known chemical compound called choline.While you may have never heard of it, choline is integral to keeping brain cells healthy, specifically by strengthening their membranes and helping them keep their structure.That means your brain will be able to stay sharp and healthy for a longer time.


4 hotdog buns
4 eggs
½ medium green capsicum, chopped
½ medium red capsicum,chopped
1 medium onion,chopped
1 tbsp chopped fresh coriander leaves
Salt to taste
White pepper powder to taste
4 tbsp + ¼ cup  Mayonnaise


1. Preheat oven to 180° C.
2. Make a cavity in the center of each hotdog bun and discard the excess crumbs to make boats.
3. Break eggs in a bowl. Add green capsicum, red capsicum, onion, coriander leaves, salt and white pepper powder and beat well.
4. Apply 1 tbsp  Mayonnaise in the cavity of each bun, place them on a baking tray and pour the egg mixture in the cavity of the buns filling ¾ of it.
5. Put the tray into the preheated oven and bake for 15-20 minutes.
6. Fill piping bag with remaining ¼ cup  Mayonnaise.
7. Place the egg boats on a serving platter, pipe out the Mayonnaise and serve warm.

Fenugreek Leaves, as well as seeds, are a rich source of dietary fiber and also protein content is high in them. The important vitamins and nutrients that fenugreek leaves contains are folic acid, thiamin, vitamins A, B6 and C, riboflavin, and niacin. Major ingredients that present in fenugreek leaves are potassium, iron, phosphorous, and calcium among others. Vitamin K is also available in fenugreek leaves.



  • 2 cups Whole Wheat Flour
  • 2 tablespoons Methi Leaves (Fenugreek Leaves), finely chopped
  • 1/4 teaspoon Red chilli powder
  • 1/4 teaspoon Asafoetida (hing)
  • 1/2 teaspoon Turmeric powder (Haldi)
  • 2 tablespoons Cooking oil, more for making the khakra
  • Salt, to taste


  1. First to make the dough. In a large bowl combine the whole wheat flour, fenugreek leaves, red chilli powder, asafoetida powder,  turmeric powder,  oil  and salt to taste. 

  2. Knead by adding little water at a time, till it becomes stiff dough. Let the Khakra dough rest covered for fifteen minutes and knead again. Divide the dough into twenty equal portions.

  3. Roll out the each ball into very thin circles by dusting on flour as and when required to prevent sticking to the base.

  4. Heat an iron skillet in medium high heat; add one rolled out portion of the Khakra dough. Once you notice a few air pockets popping out flip the rolled dough.

  5. Smear a teaspoon of oil around it and using a wooden press do a press and turn motion not allowing the dough to develop air pockets. Continue this pressing and turning for a few minutes on medium heat.

  6. Flip over continue the press and turn motion on medium heat until the Khakra is fully crisp.

  7. Take the Khakhra off from heat and place it on a flat plate. Continue the same with the other rolled out portions of the Khakra dough and stack the Khakra one on top of the other.

  8. Once the Khakhra is cooled completely store the them in an airtight container. These Khakras stay fresh outside for about two weeks.

Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water.

It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A.

Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can also help prevent diabetes and heart disease, and promote a healthy complexion and hair, increased energy, and a healthful body mass index. 


  • Pumpkin - 1/4 of a medium sized pumpkin
  • Oil - for frying
  • Rice flour - 1 tbsp
  • Chilli powder - half tsp
  • Salt - half tsp.


  • Cut the pumpkin into thin slices.

  • Put the sliced pumpkin in a bowl for seasoning,

  • Add a little salt (for taste).

  • Then, add the 1 tbsp of rice flour and 1 tsp of chilli powder.

  • Mix them very well ( all chips should get coating with this)  and keep them in a dry place while heating the oil.

  • Take a saucepan to fry the pumpkin chips

  • Heat oil over high heat and once the oil is heated turn the heat down to medium,

  • Start to add the pumpkin slices to the pan.

  • After 4-5 - minutes turn the pumpkin slices around to make sure they're fried evenly on all sides.

  • It'll take 6-8 minutes more. But it's better if you wait until the fries turn a little brownish.

  • Use a slotted spoon to take the fries out of the oil and place them on a napkin to soak the oil.

Strawberry is an excellent source of vitamin C and manganese, and also contain decent amounts of folate (B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, and may have benefits for heart health and blood sugar control.


  • 1/2 cup Any Salted Butter 
  • 10-15 Strawberries (chopped)
  • 3 tbsp Honey
  • 2 tsp Lemon Juice


  1. Add butter, honey and lemon juice in the jar of a food processor and beat on high speed until light and fluffy.

  2. Add the strawberries and beat again until combined.

  3. Store in a glass jar and refrigerate.

  4. Use as required.


2 karela (Bittergourd) – diced small
2 Medium Size aloo (Potatoes) – diced small
1 Medium baingan (Eggplant) - cut in small cubes
1kela (Plantain) - cut in small cubes
1 tori - cut in small cubes
1gajar (Carrot)–boiled, cut in small cubes
1 tamatar (Tomato) - chopped
1/2 cupmatar (Peas) - boiled
2 tbspoon khuskhus (poppy seeds)
1tspoonrai (Mustard seeds)
1tsp adrak (Ginger)- chopped
2 green Chillis - chopped
3 tbspoon Milk
1/4 tspoon Turmeric
1/4 tspoon Sugar
Salt to taste


Saute the bitter gourd, eggplant and potatoes separately.

Soak the posto and 1/2 tspoon mustard in warm water for an hour. After draining it, make a paste of khuskhus, green chilli, mustard and ginger.

Heat oil in a pan, temper it with mustard seeds and green chillis.


¼ cup oats flour
1 cup rolled oats
¼ cup multigrain flour
¼ cup roasted peanut powder
½ tsp baking powder
½ tsp baking soda
Crushed black peppercorns to taste
Salt to taste
2 eggs
2-3 tbsps melted butter
½ cup milk
¼ cup grated processed cheese
2 tbsps finely chopped yellow capsicum
1 small carrot, grated
2 tbsps finely chopped green capsicum
2 tbsps finely chopped red capsicum
2 tbsps finely chopped yellow zucchini
2 tbsps finely chopped green zucchini
2-3 black olives, pitted and chopped
Sweet potato frosting
2 medium sweet potatoes, boiled, peeled and grated
½ cup fresh cream
A pinch of nutmeg powder
White pepper powder to taste
Salt to taste


1. Preheat oven to 180° C.
2. Put oats in a bowl. Add multigrain flour, peanut powder, oats flour, baking powder, baking soda, crushed peppercorns and salt and mix well.
3. Break egg in another bowl and whisk using an electric beater till light. Add butter, milk and cheese and whisk well.
4. Add yellow capsicum, carrot, green capsicum, green zucchini, red capsicum, yellow zucchini and black olives and mix well.
5. Add egg-vegetable mixture to the oats mixture and mix well.


  • 200 gram chopped spinach leaves
  • 1 cup rice
  • 1/2 cup white whole urad
  • 1/2 cup chana dal
  • 40 grams oats
  • 1/2 cup yogurt
  • 2 green chillies
  • 1-inch piece ginger
  • 1/4 teaspoon asafoetida powder
  • red chilli powder, for sprinkling
  • salt to taste

Ingredients for seasoning

  • 1 teaspoon mustard seeds
  • 1 teaspoon jeera
  • 5-6 curry leaves, finely chopped
  • 1 tablespoon oil
  • chopped coriander leaves for garnishing


  1. Soak the rice(chawal), and lentils(daal) in 3 cups of water for 6 hours. Grind the mixture along with green chillies, ginger and yogurt adding just enough water to make a thick batter, slightly coarse

  2. The coarseness should feel like fine semolina(sooji). The consistency of the batter should be such that when the ladle is used it to pour it should fall in dollops. Stir in the salt and allow the mixture to ferment for 8 hours

  3. Once fermented the dough will rise. Cook the palak leaves. Add the chopped palak leaves into the same heavy bottomed pan or wok, sprinkle some salt and stir-fry the leaves until it becomes soft and cooked

  4. Make sure to evaporate any excess water that gets released while cooking the greens. Once cooked, allow the palak leaves to cool and add it to the risen dhokla batter.

  5. Grease the dhokla thalis with oil all around the sides and the base. Pour in the batter into the thali until it is half full. Sprinkle a little red chilli powder around the top of the batter

  6. Place the dhokla plates in a steamer and steam for about 10 minutes on high heat, until the dhoklas are cooked, that when a tester like a clean knife, when inserted into the centre, comes out clean. Allow the dhoklas to rest for 5 minutes

  7. Heat oil in a small pan on medium heat; add the mustard seeds, jeera seeds and curry leaves and allow them to crackle and turn off heat.

  8. Drizzle the seasoning over the dhoklas and garnish it with finely chopped fresh coriander leaves.

  9. Cut the dhoklas into desired shapes and serve with  chutney of your choice.


        1 to 1.5 cup oats 

  • 1 Carrot – Grated  OR Any other vegetable you want to add

  • 1 tbsp chopped Coriander Leaves

  • ½ tsp Turmeric Powder

  • ½ tsp Ginger Paste

  • ½ tsp Red Chili Powder

  • ½ tsp Garam Masala Powder

  • A pinch Dried Mango (Amchur) Powder

  • As needed Water – Dough Preparation

  • To taste Salt

  • 2 tbsp Oil or less

Method of Preparation

1. Grind oats into fine powder using a grinder.(You can keep this powder in fridge in Air Tight Container too to save time).

2. In a mixing bowl, mix together wheat flour(Atta), oats powder and all the other ingredients except oil.

3. Knead the mixture into soft dough using enough fresh water and keep the dough covered with wet kitchen cloth for at least 8 to 10 minutes.

4. Make small balls out of dough and roll out into thick parathas.

5. Cook on hot tava with some oil /ghee till brown spots appear on both sides.

6. Serve hot with any raita of your choice.

Berries are a great source of antioxidants, such as anthocyanins, ellagic acid and resveratrol. In addition to protecting your cells, these plant compounds may reduce the risk of any disease. Blueberries, blackberries and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates.


  • 4 cups pancake mix (480 g) You can easily get Pancake mix in the grocery store
  • 4 eggs
  • 2 cups milk (480 ml)
  • 1 cup strawberry, sliced(150 g)
  • ½ cup blueberry (50 g)
  • 1 cup raspberry (125 g)


  1. Preheat oven to 425˚F (220˚C).

  2. Pour pancake mix, milk, and eggs into a bowl and mix just until combined.

  3. Pour batter onto a parchment-lined baking sheet and spread to the edges.

  4. Place strawberry slices on top of the batter, followed by the blueberries and raspberries.

  5. Bake for 15 minutes, or until golden brown.

  6. Cut into squares and serve immediately, or freeze up to 1 month.

  7. To reheat, place on a microwave-safe plate and heat for 20 seconds per pancake on the plate.

  8. Enjoy!

Muesli is any combination of whole grains, dried fruits, nuts and seeds. The grains in muesli are raw, which is what differentiates it from granola, which features baked grains. Muesli is usually served with low-fat milk, orange juice or yogurt. Its complex carbs, fiber, protein and nutrients can be included in a weight-loss diet.


  • 3/4 cup raw Almonds
  • 1/2 cup raw pistachio nut meats
  • 1/2 cup  raw cashews (pieces are fine)
  • 3/4 cup  raw pumpkin seeds
  • 3 cups (300 g) old-fashioned rolled oats 
  • 1 cup unsweetened coconut chips
  • 3/4 cup dried apricots
  • Fresh berries, honey, and milk, yogurt, or water, for serving (optional)


Preheat your oven to 325°F. Line 3 medium-sized rimmed baking sheets with unbleached parchment paper and set them aside.

  1. Roughly chop the almonds, pistachios, cashews and pumpkin seeds, and place on one of the baking sheets. Toss the nuts together with your hands and spread into an even layer on the baking sheet. Place in the center of the preheated oven and toast for about 15 minutes, or until very lightly toasted and fragrant. If the baking sheet is small and the nuts are in a relatively thick layer, they will take longer to toast. Remove them from the oven and set aside to cool and place in a sealed glass jar.

  2. On a second prepared baking sheet, place the oats and toss it to combine. Place in the center of the preheated oven and toast, stirring occasionally to prevent burning, until very lightly golden brown (about 12 minutes). Remove from the oven, set aside to cool and place in a sealed glass jar.

  3. On the third prepared baking sheet, place the coconut chips, and spread them into an even layer. Place in the center of the preheated oven and toast until very lightly golden brown (about 5 minutes). Remove from the oven, set aside to cool and place in a sealed glass jar. Now roughly chop the apricots. Place in a sealed glass jar.Store the prepared ingredients in their individual sealed jars at room temperature for up to a week. Alternatively, the ingredients can all be tossed together to combine and stored in a large glass jar.

  4. Serve by layering in a bowl, adding fresh berries, honey, and just enough milk, water or yogurt to cover the muesli.

  5. Allow the muesli to soak in the liquid for about 10 minutes (or in the refrigerator, covered, overnight) until the toasted oats are softened.

Baked beans are one of the few indulgent snacks out there that are low in fat. While getting a small amount of fat is important in any healthy diet, beans are both filling and free of both trans and saturated fats.

Baked beans might have some additional fats, but they’re mostly a great way to get protein without animal fats. When you chow down on beans, you’re filling your stomach up with a healthy meal that also keeps you feeling satisfied longer. That’s partially because beans contain a lot of soluble fiber, which expands with the water in your stomach. That leaves you feeling full for longer, and also makes sure that the good stuff makes it out of your stomach and into your bloodstream.


  • 8 slices of whole wheat bread or White bread
  • 4 to 5 potatoes, boiled
  • 1 teaspoon cumin powder
  • 2 chopped onions
  • 2 green chopped chillies
  • chaat masala, for seasoning
  • few chopped coriander leaves, 
  • Sev for topping
  • Salt to taste
  • Butter for toasting the bread


  1. First, have the homemade baked beans ready

  2. Next, boil the potatoes, peal and diced them. In a bowl, add in the boiled potatoes, sprinkle salt, cumin powder,  chaat masala powder, a tablespoon of butter and some chopped coriander leaves

  3. Using a fork, mash the potatoes well and check the seasoning and adjust to suit your taste. Keep the mashed potato mixture aside

  4. Butter the bread slices and cut them into half. Spoon the potato mixture over the bread slices and spread it evenly on the top.

  5. Preheat the oven to 200 C. Arrange the buttered bread with potatoes on the baking tray and bake in the oven for about 10 minutes until you notice the sides of the bread becoming brown and crisp

  6. In a bowl, toss the onions, some chaat masala and chopped coriander leaves. Keep this aside

  7. Now when you are ready to serve, warm the beans and spoon the baked beans on each of the mashed potatoes. Sprinkle them with the onion mixture and finally top it with crisp sev

  8. Serve the Baked Beans & Potatoes Chaat immediately.


1 medium cucumber,peeled
¼ medium pineapple
12-16 French beans
1 medium tomato
1 inch ginger
1 green chilli
1 tbsp roasted cumin (jeera) powder
Juice of ½ lemon
2 tsps kasundi mustard
1 tbsp Olive Oil
Ice cubes as required
Salt to taste
2 spring onion green stalks
8-10 black olives
7-8 curry leaves

Preparation Method

1. To make the dressing, quarter tomato and add to a blender jar. Add ginger, green chilli, cumin powder, lemon juice, kasundi mustard, Figaro Extra Virgin Olive oil and some ice cubes and blend to a smooth mixture.
2. Heat some water in a non-stick pan. Add salt and bring to a boil. Add French beans and blanch for 40-50 seconds. Drain, refresh and set aside.
3. Cut the cucumber, pineapple and spring onion green stalks into batons and transfer into a bowl.
4. Trim the edges of the beans, cut them into halves and add to the bowl.
5. Add black olives, salt, curry leaves and 2-3 tablespoons dressing. Toss well.
6. Arrange the salad on a serving platter and pour the remaining dressing over it.Garnish with edible flowers and serve.


Cottage cheese: -200 gm.
Milk: -¾ cup
Room temperature eggs separated: -4
Cauliflower (chopped into rice-sized bitsand blanched):- 100 gm

Whole wheat pastry flour: -75 g
All-purpose flour: -75 g
Baking powder: -1 tsp.
Fine grain sea salt: -½ teaspoon

Butter for cooking


Preparation Method

Combine the milk, egg yolks and cottage cheese in a bowl until smooth. Stir well in cauliflower.

In another bowl, beat well the egg whites until stiff peaks form.

In a separate bowl, sift the baking powder, salt and flours.

Add the flour mixture to the mixture of cottage cheese and stir well.

Fold the egg whites gently into the batter using a spatula.

Heat pan or griddle on a medium flame and melt little butter in it.

Put the little scoop of batter into a pan for each pancake.

Cook these pancakes slowly until each one turns deeply golden on one side.

Flip it and cook the other side until it turns golden.

Serve hot.


1 cup chopped pumpkin, carrots, onions and garlic
½ inch ginger
2 green chillies
2 cups vegetable stock
Salt to taste
¼ tsp garam masala powder
6-8 button mushrooms + for garnishing
1 tsp Olive Oil
5-6 fresh celery leaves
Crushed black peppercorns to taste

Preparation Method

1. Heat a deep non-stick pan. Add vegetables and saute for 2 minutes.
2. Add ginger, slit green chillies, vegetable stock, salt and garam masala powder, stir and simmer for 5-8 minutes.
3. Slice mushrooms & saute for 2 to 4 minutes.
5. Use a hand blender to blend the vegetables into a smooth mixture.
6. Chop celery leaves and set aside.
7. Put the sauteed mushrooms into individual serving cups. Pour the soup over it. Garnish with a thinly sliced mushroom, chopped celery leaves and sprinkle some crushed peppercorns on top.
8. Serve hot.


  • 1/2 cup packed brown sugar
  • 1/3 cup oil
  • 2 tablespoons butter, softened
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon ground nutmeg (jaayephal)
  • 1/4 teaspoon salt
  • 3/4 cup whole wheat flour (Aata)
  • 1/2 cup all-purpose flour (Maida)
  • 1/2 cup finely shredded carrot 
  • 3/4 cup regular rolled oats
  • 1/3 cup dried raisins
  • 1/3 cup chopped walnuts


  1. Preheat oven to 350 degrees F. Line two cookies sheets with parchment paper.
  2. In a large bowl beat brown sugar, oil, and butter with a mixer on medium 30 seconds. Beat in the next five ingredients (through salt). Beat in both flours and carrot. Stir in oats, cranberries, and walnuts.
  3. Scoop about 3 Tbsp. dough into mounds on prepared cookie sheets.
  4. Bake 12 to 14 minutes or until bottoms are golden brown. Cool on cookie sheets 2 minutes. Remove; cool on wire racks.

Cabbage is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.

cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds. Antioxidants protect the body from damage caused by free radicals. Free radicals are molecules that have an odd number of electrons, making them unstable. When their levels become too high, they can damage your cells.

Cabbage is especially high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers and vision loss.


  • 1 cup Whole Wheat Flour (Aata)
  • 3 cups Oats Bran (Optional)
  • 1 cup Cabbage (Patta Gobi), chopped
  • 150 grams Methi Leaves (Fenugreek Leaves), chopped
  • 1 Onion, chopped (Optional)
  • 1 teaspoon Red chilli powder
  • 1/2 teaspoon Ajwain (Carom seeds)
  • 1/3 cup Curd (Dahi / Yogurt)
  • Salt , to taste
  • 2 teaspoons Cooking oil or less


  1. Heat oil in a pan over medium heat and saute the onions till they turn soft. Add the cabbage and cook covered till soft. Turn off the heat and let the vegetables cool down.

  2. To bind the dough for the paratha, combine together whole wheat flour, oat bran, cabbage, methi leaves, curd and spices and bind the dough using a little water if needed. Knead the dough well for few minutes. Let the dough rest for about 30 minutes, this helps the dough to soften.

  3. Divide the dough in small size equal parts. Roll out each portion into a round parantha to a prefered thickness. Do make sure you keep dusting it in flour, so the the paratha does not stick to the surface while rolling.

  4. Preheat the tawa (griddle) on medium heat. Place the rolled out dough on the heated tawa and cook on medium heat both sides till it is slightly browned. 

  5. When you notice the brown spots, smear a teaspoon of ghee or oil on both sides and cook until the paratha has turned golden brown and lightly crisp on both sides.

  6. Once the paratha is done, place it on a plate & serve with Raita/Curd/Pickle.

Broccoli is packed with high quantum of carotenoids which can do wonders for your eye sight and eye health. It is especially rich in lutein, a naturally occurring carotenoid which helps maintain good eyesight and night vision. Lutein can also benefit your heart health and circulation.

Broccoli is packed with several heart-friendly minerals like potassium and magnesium. Broccoli's high fibre and omega-3 fatty acids help keep the LDL or bad cholesterol at bay. The potassium in broccoli acts as vasodilator and checks your blood pressure levels.

How to Make Broccoli Corn Salad

  1. Boil the corn & drain them.

  2. Cut up broccoli florets into bite-sized pieces, leaving just a little stem.

  3. Steam the florets till tender.

  4. Place all the ingredients in a bowl.

  5. Add lemon juice, olive oil, salt, and pepper. (You can add chia seeds, creamy yogurt too)

  6. Toss well and serve.

Banana is loaded with fibre, both soluble and insoluble. The soluble fiber has the tendency to slow down digestion and keep you feeling full for a longer time. Which is why bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal.

Poppy Seeds

The most important benefit of poppy seeds is the prevention of heart disease. The seeds contain linoleic acid, which is an omega-6 fatty acid required for heart health.


  • Whole Wheat Flour (Aatta) – 2 cups
  • Baking Powder – 2 tsp
  • Poppy Seeds (Khaskhas) – 1 tsp
  • Salt – ½ tsp
  • Plain Oats – ½ cup (Powdered)
  • Honey – 2 tbsp
  • Eggs – 2
  • Mashed Banana – 1
  • Milk – 2 cup


  1. Mix all the ingredients in a bowl and mix well to make a lump free batter.

  2. Keep aside for 20 minutes.

  3. Grease a non stick frying pan with very little Oil, and pour 2 full ladles of batter in the pan.

  4. Cover the pan, and cook the pancakes on low heat from both the sides till slightly browned.(It takes time to cook)

  5. Stack the pancakes on a serving plate.

  6. Drizzle with honey or chocolate sauce

  7. Top with walnuts or nuts of your choice.

  8. Serve warm.


  • 1 cup Muesli
  • 2 tablespoons Coconut Oil
  • 1/2 cup Almond
  • 1/4 cup Honey
  • 1/2 teaspoon Vanilla Extract
  • 6 Dried Figs, roughly chopped
  • 1 Pinch Salt


  1. To begin, first start with making the almond butter by preheating the oven to 180 degree Celsius for 10 minutes. 

  2. Spread the almonds on a tray and bake it for about 10 minutes until it turns golden brown.

  3. Once done, allow the almonds to cool for 2 minutes and blitz it in a food processor, let it run for about 10-20 minutes. Be patient enough, because this might take some time till the almonds releases its oil out. Add the coconut oil while it is grinding.

  4. At one point the powder will start to become like a thick paste when that stage reaches you can turn it off.

  5. Add the dried figs into the blender and make a coarse chunky mixture.

  6. Now add this almond butter in a bowl, figs, muesli to it and mix well. Combine it and then layer it on a flat tray and press it tightly. Refrigerate for 30 minutes and cut it out into desired shapes. 

  7. Store it in Air Tight container.

Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they're high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed.


For Dough

  • 1 cup Whole Wheat Flour
  • 1 tablespoon Cooking oil
  • Salt, to taste

For Stuffing

  • 2 Sweet Potato, boiled
  • 1 cup Methi Leaves (Fenugreek Leaves), chopped
  • 1 teaspoon Cumin (Jeera) seeds
  • 1 inch Ginger, chopped
  • 1 Green Chilli, chopped
  • 1 teaspoon Turmeric powder (Haldi)
  • 1 teaspoon Red chilli powder
  • 1 teaspoon Coriander (Dhania) Powder
  • 2 tablespoon Mustard oil
  • Salt , to taste 


  1. First pressure cook the sweet potato with water for about 4 whistle. Release the pressure naturally. Once they cool down, peel the potatoes and mash them. Keep them aside.

  2. Add wheat flour, salt, oil. Knead it into soft dough by adding little water. Keep it covered and leave it aside.

  3. Heat a sauce pan with mustard oil, add cumin seeds and allow it sizzle for few seconds. Add in ginger and saute till they are translucent.

  4. Add chopped methi leaves and saute till the leaves are cooked. Add mashed potato, green chillies and all the spice powders including turemric powder, red chilli powder, coriander powder.

  5. Give it a mix and check for salt. Leave it aside to cool down for a while.

  6. Divide the stuffing into 4 equal portions. Divide the dough also into 4 equal portions, take one small ball of dough, Roll the dough ball into a small thick flat round shape. Place the stuffing in the center and close from all sides.

  7. Roll it very carefully to a round shaped bread, with 1 centimeter thickness. It can be little thick also.

  8. Now to cook the Paratha, first preheat the skillet on medium heat. Place the rolled paratha on top and allow it to cook on one side. After about 10 to 15 seconds, flip the paratha.

  9. At this stage, smear some oil or ghee to cook the paratha. Cook the paratha by flipping over a couple of times until you see golden brown spots on both sides.

  10.  It is ready to serve.

Tapioca (Sabudana) is a good source of protein, which helps with muscle building, healing and strengthening. So vegetarians, turn to sabudana for your daily protein intake.

Tapioca is rich in iron and calcium, which helps maintain bone health. You can prevent osteoporosis and other bone conditions by adding a regular dose of tapioca to your diet.

Ingredients of Sabudana Tikki

  • 250 gm Soaked Sago

  • 1 boiled Potato

  • 1/4 cup coriander leaves

  • 1/4 teaspoon red chilli powder

  • 1 cup refined oil

  • 2 large chopped green chilli

  • sendha namak as required

  • 1/4 cup crushed roasted peanuts


  1. Soak Sago (Sabudana) in water for around 2 to 3 hours. When the sago has turned a little fluffy, drain the excess water and transfer the sago in a bowl.

  2. Now to prepare the tikki mixture, take a big bowl and add the boiled potatoes in it.Mash them completely us. Now add crushed roasted peanuts, chopped green chillies, coriander leaves, red chilli powder and salt along with the drained sago.

  3. Make small tikkis of this potato and sago mixture. The tikkis should not be soggy. Now take a pan and add oil in it. Heat it over moderate flame. Once the oil is sufficiently hot, carefully place the sago-potato tikkis in it and  fry till they turn crispy and brown in colour.

  4. Serve these with hot tea or coffee.

Eggplant (Brinjal) benefits:

The fiber, potassium, vitamin C, vitamin B6, and phytonutrient content in eggplants all support heart health.

Polyphenols in eggplant have been shown to have anti-cancer effects.

Anthocyanins and chlorogenic acid protect cells from damage caused by free radicals and, in turn, prevent tumor growth and the invasion and spread of cancer cells.

Eggplant is  low in calories, so it can contribute to a healthful, low-calorie diet.

KhusKhus Benefits: K

Khus khus seeds are good source of Omega-6 fatty acids, protein and dietary fibers. They also contain various phytochemicals , Vitamin B, Thiamin, Calcium and Manganese.


  • For Besan Batter:
  • 1 Cup Besan
  • A pinch of Turmeric Powder (Haldi)
  • 1/2 tsp Salt
  • 1 tsp Ginger paste
  • 2 Nos Green Chillies
  • 1 Cup Water
  • 1 tsp Khus Khus
  • 5- 6 Brinjal (Eggplant), sliced
  • For Frying:
  • 1 Cup Mustard Oil


  • In a bowl, whisk together besan, turmeric powder and salt to combine.
  • Add ginger paste and green chillies. Mix well.
  • Pour required quantity of water and whisk the batter until smooth and thick.
  • Add more water if required and prepare a spoon coating batter.
  • Add khus khus and whisk until thoroughly combined.
  • Now cut the Brinjal plant in long slices and dip into the besan batter.
  • Heat mustard oil in a large frying pan.
  • Place the besan coated brinjal slices in the pan for deep frying.
  • Cook well until golden brown on both sides. Keep the flame on medium heat for thorough cooking. Make sure you don't overcook.
  • Hot and crispy Begunis are ready to serve for a quick snack.


  • 1/4 cup yellow moong dal (split yellow gram)
    1/2 cup rice (chawal)
    1/4 tsp asafoetida (hing)
    1 1/2 tsp cumin seeds (jeera)
    1 tsp finely chopped ginger (adrak)
    salt to taste
    1 1/2 tbsp ghee
    1 tbsp broken cashewnuts (kaju)
    1 tsp coarsely crushed peppercorns (kalimirch)
    10 curry leaves (kadi patta)
  • Heat a small non-stick pan, add the yellow moong dal and dry roast on a medium flame for 3 minutes.
  • Wash the dry roasted yellow moong dal and rice.
  • Combine the moong dal- rice mixture, asafoetida, ½ tsp of cumin seeds, ginger, salt and 3 cups of water in a pressure cooker, mix well and pressure cook for 5 whistles
  • Allow the steam to escape before opening the lid.
  • Add ½ cup of hot water and mix well. Keep aside.
  • Heat the ghee in a small non-stick pan and add the remaining 1 tsp of cumin seeds and sauté on a medium flame for 30 seconds.
  • Add the cashewnuts, coarsely crushed peppercorns and curry leaves and saute on a medium flame for 30 seconds.
  • Add the tempering to the dal-rice mixture and mix well.
  • Serve hot with ghee.


  • 2 cup sprouted Moong Daal
  • tomato - 1
  • onion - 1
  • 1 tsp lemon juice or as required
  • 1 boiled potato
  • A few coriander leaves
  • black salt as required


  1. Rinse the sprouted moong beans in water.

  2. You can either steam them or boil them till they are completely cooked.

  3. Strain the cooked sprouts.

  4. Mix all the ingredients (onion, tomato, potato, chilli, chaat masala).

  5. Season with salt and add a few drops of lemon juice. Garnish with coriander leaves.

  6. Enjoy this "Sprouts Salad" just as a salad or as a side dish.

NOTE: You can add carrot, pomegranate, grated coconut too.

Sprouting the beans

  1. Clean and rinse the mung beans. Then soak in 2 to 3 times of water in volume - overnight.

  2. Discard the water, rinse and drain well.

  3. Transfer the drained beans  to a cheese cloth. Gather the cloth ends and loosely bundle it, making sure to allow air to enter.

  4. Let it sprout for about 8 hours or more. Check every 3 to 4 hours and sprinkle some water. Sprouting requires warm and moist conditions.

  5. Mung beans usually sprout quicker - 6 to 8 hours.

Corn is rich is in Vitamin B12, folic acid and iron which helps in the production of red blood cells in the body. It helps in reducing the risk of Anaemia, by supplying enough of the nutrients required to produce fresh Red blood cells. According to nutritionists, 1 cup of raw corn contains 125 calories, 27 g of carbohydrates, 4 g of protein, 9 g of sugar, 2 g of fat and 75 mg of iron.


1/2 cup boiled sweet corn kernels 
1 1/2 cups poha
1 tbsp oil
1 tsp mustard seeds
1/2 cup chopped onions
1/2 tsp turmeric powder (haldi)
2 tsp sugar
salt to taste
1 tsp slit green chillies paste
2 tsp lemon juice
2 tbsp  chopped coriander (dhania)
2 tbsp milk ( Optional)   Method:
  1. Clean, wash and drain the beaten rice (Poha) and keep aside.
  2. Heat the oil in a broad non-stick pan and add the mustard seeds.
  3. When the seeds crackle, add the onions and saute on a medium flame for 1 to 2 minutes.
  4. Add the sweet corn and sauté on a medium flame for 1 to 2 minute.
  5. Add the beaten rice (Poha), mix well and cook on a medium flame for 1 more minute, stirring continuously.
  6. Add the turmeric powder, sugar, salt, green chilli paste, lemon juice and coriander, mix well and cook on a medium flame for 1 to 2 minutes.
  7. Add the milk and mix well.( Milk is an optional, You can skip this step)
  8. Serve hot topped with tomatoes & Onion. 

Dhokla a favorite Indian snack originates from the Indian state of Gujarat (western state of India). Among many variations of dhokla, the two most popular ones are - Khaman (made with chickpea flour) and the other one is Rava dhokla (made with semolina). 

The Rava/Sooji Dhokla is quick and easy to make, without requiring any grinding or fermenting, yet it is as fluffy and tasty as you would expect a dhokla to be, making it an ideal dish to whip up for breakfast or evening tea-time.

Made with suji, this dhokla recipe is lighter and healthier! Mixed with chillies and spices, garnished with a tadka of curry leaves and coconut sauteed together.


  • 1 cups Rava/Semolina/Sooji

  • 1/2 cup Sour Curd

  • 1 teaspoon Sugar

  • 1 teaspon Ginger paste

  • 1 teaspoon Chopped green Chillies (optional)

  • 1 teaspoon Salt

  • 1/2-1 teaspoon Lemon Juice

  • 2 tablespoon Oil

  • 3/4 cups Lukewarm Water (adjust accordingly)

  • 1 teaspoon Eno

For Tempering

  • 1 teaspoon Mustard seeds

  • A pinch of Hing/ Asafoetida

  • 3-4 pieces of Green chillies

  • 8 to 10 leaves of Curry leaves

  • 1 tablespoon Oil or less