It is healthy low calorie morning meal.It is made of sooji rawa(hard wheat semolina).Adding vegetables will improve the nutritional value of recipe. Its very refreshing.

Protein-packed, full of fiber and low on fat, oats are designed to boost your energy levels and help you lead a healthy lifestyle. They are not only good for the stomach but are interestingly super filling, satisfying and versatile. Oats contain a wide range of nutrients like fiber, vitamin E, essential fatty acids, etc. which make them top the healthy food charts.

Ingredients:

  • 1 fresh pumpkin, peeled and seeded
  •  oil
  • Salt (optional)

Method:

  • Cut pumpkin into very thin slices with a  peeler.
  • Pour oil in a pan & heat it.
  • Fry pumpkin slices until crisp on low flame
  • Drain
  • sprinkle salt, if desired.

Now you don't need to worry about gaining weight with all those chips that you consume while sitting in front of the TV! These homemade baked apple chips are healthy snacks to replace your favorite bag of potato chips.

Soy flour is a great source of high quality soy protein, dietary fiber and important bio-active components, such as isoflavones. This versatile ingredient provides a good source of iron, B vitamins and potassium.

The vitamin A in mangos is also key for the development and maintenance of multiple types of epithelial tissues, including skin, hair, and sebaceous glands. The latter, which are attached to hair follicles, help keep hair moisturized and healthy. 

Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. 

Options like broccoli, spinach, tomatoes and garlic provide additional benefits, making them a superfood!

Ingredients:

  • 1 cup of fresh spinach, torn
  • 1 orange pulp
  • Sliced fresh mushrooms,half cup
  • Ketchup, 2 tablespoons
  • Cider vinegar, 1 tablespoons
  • Worcestershire sauce, 1 1/2 teaspoons
  • Sugar, to taste
  • Chopped onion, 2 tablespoons
  • Salt, to taste
  • Pepper

Method:

  • Mix together mushrooms, oranges and spinach in a large salad bowl and keep it aside.
  • Mix vinegar, ketchup, pepper, salt, onion, sugar, Worcestershire sauce in a food processor and blend well.
  •  As the ingredients are blended, pour this over yours salad.

Ingredients:

  • 2 tablespoons unflavored powdered gelatin (if using packets, you’ll need 2)
  • 1 cup cool water
  • 2 cups granulated sugar
  • 1/8 teaspoon cream of tartar
  • 1 teaspoon pure vanilla extract
  • 1/8 teaspoon kosher salt
  • 5 tablespoons (70 g) unsalted butter, melted and cooled
  • 8 to 9 cups (240 to 270 g) crisp rice cereal (recommended gluten free brands)

Method:

  1. Line an 8 or 9 inch square (or 9-inch x 12-inch, for smaller treats) baking dish with heavy-duty aluminum foil, and grease the foil with cooking oil spray, and set it aside.

  2. In a small bowl, place 1/2 cup of the water, add the gelatin, and mix to combine well. Set the bowl aside and allow the gelatin to swell as it stands. Once the gelatin has swelled, transfer it to the bowl of a stand mixer (or a large bowl to use with a hand mixer).

  3. In a medium, heavy-bottom saucepan, place the remaining 1/2 cup water, sugar and cream of tartar, and whisk to combine well. Cook the sugar mixture over medium-high heat until it reaches the softball stage, between 238°F and 240°F, on an instant read thermometer. Remove the saucepan from the heat immediately, and pour the cooked sugar mixture down the side of the bowl of the stand mixer into the gelatin mixture.

  4. Whisk to combine and allow the mixture to cool briefly. It will bubble. Add the vanilla and salt, and beat the mixture on medium-high speed with the whisk attachment (or with a hand mixer) until the mixture is white, thick and glossy. It should nearly triple in size. It is ready when the mixture pours off the whisk (or beaters) very slowly when the attachment is raised. You made marshmallows.

  5. Add the melted butter to the marshmallows, and beat again on medium speed until combined. The marshmallows will decrease in size a bit. Add 8 cups of the crisp rice cereal. Spray a silicone spatula with cooking oil spray, and use it to stir together gently the marshmallow mixture and the rice cereal. Add up to 1 cup more crisp rice cereal, depending upon how gooey you would like your treats to be.

  6. Scrape the mixture into the prepared pan, and smooth the top with the oiled spatula. Place in the refrigerator until set (about 15 minutes), and slice to serve. Store in an airtight container either in the refrigerator or at room temperature.

Ingredients:

  • 1 Cup Besan (bengal gram flour)
  • 1 Cup jowar (white millet) flour
  • 1 Cup whole wheat flour (gehun ka atta)
  • 1 chopped Onion
  • 1 chopped Tomato
  • 2 tbsp chopped coriander (dhania)
  • 2  chopped green chillies
  • Salt to taste
  • oil for cooking

Method:

  1. Combine all the ingredients in a deep bowl, mix well and make a thick batter using enough water.

  2. Heat a non-stick tava (griddle) and grease it with oil.

  3. Pour some  batter on the griddle and pat it evenly with your fingers or spatula to form a circle.

  4. Cook the thalipeeth on a medium flame, using a little oil, till it turns golden brown in colour from both the sides.

  5. Serve hot with curds or pickle.

The antioxidants and polyphenols in strawberries support heart health and prevent various forms of cancer. And so does the vitamin C these berries contain – which even contributes to skin and hair health. The fiber these berries are replete with aids digestion and even helps in weight loss. 

Pistachios are one of the most vitamin B6-rich foods around. Vitamin B6 is important for several functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells. Pistachios are also rich in potassium.

Ingredients:

  • 1/4 cup cream
  • 2 tsp honey
  • 1 slice whole-wheat Bread toast
  • 1 orange pulp
  • 1 Tbsp pomegranate seeds (Anaar)
  • 3/4 tsp nutmeg (Jaayephal) - optional

Method:

  1. Mix cream with honey, and spread on whole-wheat toast.

  2. Top with remaining ingredients. (anaar & orange pulp, nutmeg)

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

Dates are a good source of various vitamins and minerals, energy, sugar, and fiber. It also contains calcium, iron, phosphorus, potassium, magnesium and zinc. Chia seeds are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium.

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.

The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you. One of the health benefits of apples most of us are willing to get. Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea.

Ingredients:

  • 1 cup oats
  • ¼ cup yogurt
  • 1½ cup Milk
  • 1 cups water
  • 1 apple, cored, peeled and cubed
  • 2 bananas, peeled and cubed
  • 1 tsp lemon zest
  • 8 tbsp honey
  • 4 strawberries-to garnish

Note: You can add sunflower or pumpkin seeds too to garnish.

Method:

  1. Peel one apple and after removing seeds cut it into cubes and put it into a blender.

  2. Now take half a banana, peel and cut it and put into the blender.

  3. Add lemon zest into the blender and adding a few spoons of water blend into a smooth puree. Pour this mixture into a pan.

  4. Now add yogurt, milk and water into the pan and mix everything well. Bring the mixture to a boil and add the Oats.

  5. Cook this until the mixture thickens stirring continuously.

  6. Now add the remaining of the bananas, peeled and diced. Now add the honey and mix everything together.

  7. Serve the porridge in a bowl garnished with strawberries.

Ingredients:

  • Chopped Strawberries - 1/3 Cup 
  • Chopped Black Grapes - 1/3 Cup 
  • Chopped Red Grapes - 1/3 cup 
  • Kiwi - 1/3 cup 
  • Agar-agar - 4 tbsp 
  • Castor Sugar - 4 tbsp 
  • Water - 400 ml 
  • Fresh Mint Leaves - 2-3 sprigs 
  • Jam - To garnish 
  • Kiwi crush - To garnish

Method:

  1. Fill silicon moulds using three-quarters full of chopped kiwis, chopped strawberries, chopped black grapes and chopped red grapes. Refrigerate them.

  2. Meanwhile, take a pan with 150 ml hot (but not boiling) water. Add castor sugar and agar-agar. Stir to dissolve and avoid lumps.

  3. Put 2-3 sprigs of mint leaves.

  4. When it has cooled to room temperature, stir well and pour over the fruits in the chilled moulds.

  5. Put it in freezer for around two hours.

  6. Take a plate, place these fresh fruit jellies on it and garnish it with jam and kiwi crush.

Figs can be eaten either fresh or dry and has a sweet taste and variety of health benefits that it provides. Though in India fresh Figs are not easily available but can be found in the form of dry fruits popularly known as Anjeer. The high amount of calcium, iron and potassium present in it along with the high amount of fiber and low fat makes it a healthy food to include in your diet.

Beetroot is loaded with fiber it makes you full on lower calories. This makes it a nutritious option for those looking to keep their weight down.

Cucumbers consist of 95% water and this makes them an ideal hydrating and cooling food. Cucumbers have anti-inflammatory flavonol called fisetin that appears to play an important role in looking after your brain health. There are polyphenols called lignans in cucumbers that may help to reduce the risks of breast, uterine, ovarian and prostate cancers.

Ingredients:

  • 1 cup Pistachios (Unsalted)
  • 3/4 cup dry Coconut Powder (flakes)
  • 1/2 cup Cocoa Powder 
  • 1/3 cup Almond Butter or Peanut Butter
  • 1/3 cup Honey
  • 1/2 teaspoon Vanilla Extract

Method:

  1. First  process the unshelled pistachios in a food processor into a coarse powder.

  2. Process the coconut flakes in a food processor into a fine flour.

  3. Transfer the coconut flour & Pistachio coarse powder into a large bowl and add the other ingredients - cocoa powder, almond butter, vanilla extract with honey being last.

  4. If the batter is too wet, add more coconut flour; if the batter is too dry, add maple syrup a little extra.

  5. Mix well and roll with your hands into small round/square bites.

  6. Freeze the bites in the airtight container or just refrigerate to retain its freshness. 

  7. You can coat the bar with coconut flakes or dry cocoa powder if desired.

If you have to rush for a meeting early in the morning, this is the best breakfast option. You can keep yours breakfast ready in the night only. Chocolate Banana Overnight Oats is a healthy breakfast option. It will keep you full for longer time & refreshed too.

Ingredients:

  • 3-4 medium sweet potatoes, peeled, cut into fingers and parboiled
  • Canola oil for deep-frying
  • Salt to taste
  • 20 grams mozzarella cheese

Cheese Sauce

  • 20 grams processed cheese
  • 1 tbsp butter
  • 1 tbsp refined flour (maida)
  • 1 cup milk
  • Salt to taste
  • A pinch of red chilli flakes
  • ½ tsp dried mixed herbs
  • White pepper powder to taste
  • Mixed capsicum curls (red, yellow and green) for garnishing

Method:

  1. Preheat oven to 180° C.

  2. Heat sufficient canola oil in a kadai. Put the sweet potato fingers and deep-fry till golden brown and crisp. Drain on absorbent paper, sprinkle salt while still hot and mix well.

  3. To prepare cheese sauce, heat butter in a non-stick pan. Add flour and saute for 1 minute. Add milk, whisk and cook till the mixture thickens.

  4. Add salt, chilli flakes, dried mixed herbs and white pepper powder. Grate in processed cheese and mix well.

  5. Put the fried sweet potato fingers in a square glass baking dish, pour the cheese sauce and grate mozzarella cheese on top.

  6. Put the baking dish in the preheated oven and bake till the cheese melts and turns slightly golden brown.

  7. Serve hot garnished with mixed capsicum curls.

Note: You can skip step 6 & 1 if you don't have microwave.

Chana Daal is rich in protein, fiber, minerals and fatty acids.It is very low in calorie and rich in iron. Loaded with fibre, this is an effective natural aid for weight loss. These fibres keep you full for longer, thus controlling your appetite.

Carrot & Apple salad is a good option for winter. Winter is the time when you get tasteful & juicy apple & carrot. Both are highly nutritious & will boost yours energy level throughout the day.

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.

Oats is a low calorie food which slows digestion and makes you feel full for longer. Thus, reducing your cravings and helping you shed a few pounds. Cholecystokinin, a hunger-fighting hormone, is increased with the oatmeal compound beta-glucan.

Paneer is a good source of protein especially for vegetarians who do not get their intake from meat products. 100 gm of paneer yields about 18 gm of protein which is good for people who weight train as they need protein for muscle building and repair.

Ingredients:

  • 1 cup Bajra flour
  • 2 tablespoon Sesame seeds
  • 2 tbsp desi ghee
  • 3/4 cup Sugar powder
  • as needed Milk
  • as needed Oil For frying

Method:

  1. Take bajra flour in a bowl. Add roasted sesame seeds and sugar powder in it.

  2. Add desi ghee in this.

  3. Now add milk for a Pakoda consistency & mix well.

  4. Give 10 minutes rest to this batter.

  5. Now fry anarse like pakoras on medium heat.

  6. Serve it hot or cool.

Bajra is considered superfoods because it is additionally rich in Vitamin B, Protein, Potassium, Iron, Magnesium and Phosphorus. Bajra is said to be a miracle millet with iron content which 8 times higher than that present in rice.

Ingredients:

  • 2 tbsp melted butter

  • 1/2 cup honey 

  • 1.5 cup milk

  • 2 eggs, beaten

  • 1 banana (mashed)

  • 2 apple (diced)

  • 1/4 cup chopped walnuts

Method

  1. Preheat oven to 375 degrees.

  2. In a medium mixing bowl, stir together the oats, baking powder, cinnamon, and salt.( Dry mixture)

  3. In a large measuring cup, melt the butter in microwave. Whisk the honey, milk, eggs into the measuring cup.

    (Liquid mixture)

  4. Add liquid mixture to dry mixture in the bowl and stir to just combine. Add mashed banana, chopped apples, and nuts and stir.

  5. Grease (All Around) baking dish with butter. Pour oat mixture into pan and bake for 30-33 minutes, or until the the baked oatmeal is set. 

  6. Let cool for 10-15 minutes in the pan and then slice and serve warm, or refrigerate in a storage container for up to 5 days, reheating in microwave before serving.

The pineapple jam has a number of advantages with health benefits too! This delectable jam recipe can be served to your kids and family in breakfast, as it renews your morning energy by removing the drowsiness. Spread this jam on bread toasts, plain breads or even with other Indian breads and pack for your kids' lunch box, they will gorge down their lunch in no time. Pack it for road-trips or small picnics or use this jam as a filling for buns, biscuits, cakes, pastries etc.

Black Rice doesn't undergo any refining or processing, it is able to retain its antioxidants, vitamins, minerals, and fiber. Black rice also contains important antioxidant- Vitamin E, which is useful in maintaining eye, skin, and immune health.

Tomatoes are a good source of Vitamin A and Vitamin C. And these two components help the body to get rid of harmful free radicals in our blood. However, to absorb Vitamin C into the system, the tomatoes need to be eaten raw, so bring on the salads.

Ingredients

Shredded lettuce, 6 cups

Medium  tomatoes, cut into slices, 6 cups

Oil and vinegar salad dressing, 1/4 cup

Snipped chives, 1 teaspoon

Dried thyme, 1/4 teaspoon

Method

In a salad bowl, place the tomatoes and lettuce. Now stir thyme, chives and salad dressing and blend well. Sprinkle the dressing over the salad and keep tossing gently.

Kiwi fruit contains an enzyme known as actinidain which is known for its protein dissolving properties, similar to that of papain in papaya. This is the reason why it is commonly used as a meat tenderiser. Moreover, it helps in the digestion of proteins in the body and is also known to help patients suffering from irritable bowel syndrome.

Ingredients:

  •         24 kiwis, peeled and mashed
    • 3/4 cup pineapple juice
    • 1/4 cup fresh lemon juice
    • 3 apples, unpeeled and halved
    • 4 cups white sugar

Method:

  • In a large saucepan, combine 3 cups mashed kiwi, pineapple juice, lemon juice and apples. Bring to a boil and then add the sugar; stir to dissolve, reduce heat and simmer for 30 minutes.
  • Sterilize the jars and lids in boiling water for at least 5 minutes. Pack the jam into the hot, sterilized jars, filling the jars to within 1/4 inch of the top. Run a knife or a thin spatula around the insides of the jars after they have been filled to remove any air bubbles. Wipe the rims of the jars with a moist paper towel to remove any food residue. Top with lids, and screw on rings.
  • Place a rack in the bottom of a large stockpot and fill halfway with water. Bring to a boil over high heat, then carefully lower the jars into the pot using a holder. Leave a 2 inch space between the jars. Pour in more boiling water if necessary until the water level is at least 1 inch above the tops of the jars. Bring the water to a full boil, cover the pot, and process for 10 minutes.

 

Ingredients

  • 1 cup Marie Biscuit, powdered
  • 1/2 cup Peanut Butter, melted
  • 1/3 cup Honey
  • 1 teaspoon Coconut Oil
  • 1/2 teaspoon Vanilla Extract (essence)
  • Sesame seeds (Dry Roasted)

Tip: You can add finely chopped nuts too to enhance the taste.

Method

  1. First in a mixing bowl, add Marie biscuit powder, peanut butter, honey, coconut oil and vanilla essence.

  2. Mix everything well.

  3. Now make a small ball out of the mixture and roll them in the roasted sesame seeds.

  4. Keep it in the freezer for an hour.

  5. After an hour take it out and store it in Air Tight container.

Pearl Millet or Bajra is a miracle millet with iron content which 8 times higher than that present in rice.Other facts about pearl millet nutrition are that it is also rich in protein, fibre, and minerals such as calcium and magnesium.Consumption of pearl millet will help ease constipation issues and any problems with the digestion as well.

Ingredients:

  • 2/3 cup Pearl Millet (bajra)
  • 1/3 cup Moong Dal
  • 2 tsp ghee or coconut oil
  • 1 tsp cumin seeds
  • 4 cloves garlic finely chopped
  • 2 medium potatoes peeled and quartered
  • 1 medium carrot cut into chunks
  • 1 large tomato quartered
  • 2-3 green chillies slit
  • 1 tsp salt
  • 1/2 tsp turmeric powder
  • 1 tbsp coriander powder
  • 1 tsp garam masala powder
  • 2 cups finely chopped spinach

Method:

  1. First, soak the millet for at least 12 hours in water. 
  2. Wash Moong Dal. Drain and keep aside. Drain water from the millet just before preparing the khichdi.
  3. Heat ghee in a pressure cooker. Fry cumin seeds, garlic, chillies and vegetables for a minute.
  4. Add the drained millet and moong dal along with all the dried spices and salt.
  5. Mix 4.5 cups water into this and bring to a boil.
  6. Lock the cooker lid with the pressure weight plugged in.
  7. After 3 to 5 whistles, reduce flame to sim and cook for 15-20 minutes. Because of this long cooking on slow flame, it is important to add more than adequate water to the khichdi otherwise it will burn and stick to the bottom of the cooker. 
  8. Once the pressure subsides, open cooker and stir in the finely chopped spinach into the khichdi.
  9. Keep covered for 5-10 minutes so the spinach cooks in the residual heat.(adding spinach is optional)
  10. You will know that the pearl millet is cooked on tasting or if the grains have broken open.
  11. Serve this hot along with pickles and yogurt (optional)

Ingredients:

  • 4 Medium Sweet Potatoes
  • 6 Tbsp Unsalted Butter
  • 1/3 Cup Brown Sugar
  • 1 tsp Pure Vanilla Extract
  • 1/2 tsp Ground Cinnamon
  • 1/2 tsp Rock salt

Method:

  1. Position an oven rack in the center of the oven and preheat the oven to 425 degrees F.

  2. Shave a thin sliver from one side of each potato to give it a flat surface to stand on while you slice it. Make thin slices into the potato about 1/16-inch thick, stopping before you cut all the way through. (Placing a chopstick on either side of the potato while you slice it can help stop the blade before it cuts all the way through.)

  3. Put each potato on a separate sheet of foil. Shape the foil around the potatoes to wrap them, but leave the tops open and exposed.

  4. Put the potatoes on a rimmed baking sheet.

  5. Melt the butter in a small skillet over medium-high heat, swirling occasionally, until browned and nutty, 2 to 3 minutes.

  6. Stir in the brown sugar, vanilla, cinnamon and salt. Drizzle the butter mixture over the potatoes and pinch the foil together on top to seal the potato inside.

  7. Bake for 45 minutes, then let cool for a few moments. Remove the potatoes from the foil, put them on a serving platter and drizzle with the sauce leftover in each foil packet.

  8. Sprinkle some nuts while serving.