Healthy Recipes_02

healthy-recipes_02

Healthy Recipes

Snacks and salad

 

 

 

Fruit kababs

 

Ingredients
1/2 red apple, cored and sliced
1 large banana, peeled and cut into bite sized pieces
1tbsp orange or lemon juice
1 large watermelon wedge, peeled, deseeded and cut into small pieces
melon wedge, peeled, deseeded and diced
8 fresh strawberries
2 tsp clear honey.

 

 

Directions
Preheat the grill to high and line the grill rack with foil.Brush apple and banana with orange or lemon juice. Thread melon, apple, banana, strawberries onto kebabs sticks and place on grill rack. Drizzle with honey then grill for 5-6 minutes.

Server while warm.*

 

 

 

Modified missi roti

 

Ingredients:
Whole wheat flour 1 cup
Grain flour (besan) 1 cup
Wheat bran 1tb sp
Onion 1, finely chopped
Carom seeds (ajwain) 1tsp
Red chilli power 1tsp
Cumin seeds (jeera) 1/2 tsp
Salt as per taste
Water to knead the dough.

 

 

Directions:

 Mix all ingredients in a big bowl.

 Knead the mix into semi soft dough, adding little water.

 Divided dough into equal balls and roll out into a round.

 Heat griddle and roast roti evenly, do not add oil.

 Serve hot with curry or dal of your choice.

Tips : Can add spinach (chopped)

 

 

 

 

Greek salad

 

Ingredients
Lettuce leaves shredded ½
Carrot, grated 1no
Cucumber , cut into strips half
Red cabbage, shredded 50g
Steamed Sprouts ¼ cup
Dill few leaves
Dressing
Lemon juice3tbsp
Fresh mint 2tsp
Ground black pepper 1tsp

 

Procedure
In a bowl mix all the ingredients 
Add the dressing and toss

 

Nutritive value
Energy 100kcal
Protein 3g
CHO 25g

 

 

 

Refreshing Macaroni Salad

 

Ingredients
Boiled macaroni 50g
Sprouted moong 3tbsp
Carrot half
Capsicum half
Spring onion 2stalks
Sweet lime half
Salt 1tsp
Dressing for vinaigrette
Olive oil 2tsp
Vinegar 1tsp
Salt ½ tsp
Pepper 1tsp
Procedure
Boil macaroni in salted water till done.
Chop carrots, capsicum, spring onion and sweet lime and deseed it.
In a salad bowl, add macaroni, sprouts, carrot, capsicum and sweet lime.
Garnish with chopped spring onion.
Combine the ingredients for dressing and pour it over salad.
Mix properly and serve

 

Nutritive value
Energy 149kcal
Protein 4.5g
CHO 44g

 

 

 

Fruit and nut salad

 

Ingredients
Apples 2no
Stalk celery 1
Banana 1small
Pomegranate ¼ cup
Walnuts 3-4
Lemon juice 1tbsp
Yoghurt dressing
Fresh mint 2tsp
Yoghurt 2tbsp
Lemon juice 2tbsp
Black pepper ½ tsp

 

 

Procedure
Core the apples, slice one dice the rest.
Cut the banana in small pieces.
Dip the apple slices and banana pieces in lemon juice to prevent discoloration.
Mix yoghurt, finely chopped fresh mint, lemon juice and black paper and blenderize.
Add celery, apple, banana, chopped walnuts to the salad bowl
Pour the yoghurt dressing over the salad and toss.
Garnish with walnut halves and serve.

 

Nutritive value
Energy 160kcal
Proteins 2.5g
CHO 22g
Fat 13g

 

 

 

Hara Chillah

 

If you plan to serve chillahs for breakfast,soak the dal the previous evening,grind it at night and refrigerate,ready to use.These spectacular chillahs can be had without the paneer also.

 

Ingredients:

Chillah:
Cup split whole green beans ( chilke waali moong dal), not sabut 2tbsp coriander-chopped very finely,1-2green chillies -chopped very finely1/2 tsp,1/2 tsp red chilli powder, 1 tsp chopped ginger,1 tbsp chopped garlic a pinch of baking soda

 

Filling:

1) 100 gm paneer -cut into 2-3” long fingers

2) 1 tbsp oil, ½ tsp salt, ½ garam masala, ½ tsp red chilli powder

 

Directions:
1) Soak dal for 3-4 hours only.Strain.Add coriander, green chillies, salt, chilli powder, ginger, garlic and soda. Grind with 1cup water to a smooth batter. Add about ½ cup water to get a pouring consistency.Keep aside.
2) Prepare the paneer by heating 1tbsp oil in a non-stivk pan. Add ½ tsp salt, garam masala and red chilli powder.Put off the gas.Add paneer piecse and mix gently with the oil.Return
to fire, saute for a few seconds.Keep aside
3) To prepare the chillahs,heat a non-stick tawa or a pan (not too hot), smear 1tsp oil in the centre.
Spread I karchhi (¼ cup) batter to make a chillah of a about 4” diameter.
4)
Turn over when the under side is done .
5)
Heat one prepared paneer piece on the side of the tawa.
6)
Place the paneer piece at one end of the chillah. Roll it up. Serve hot with pudina chutney or any other sauce

 

 

 

Sesame Toasts

 

Ingredients:

4 slices of bread, preferably brown bread
2 cups finely chopped cabbage
¼ cup frozen or fresh peas – boil for 5 minutes, cool and grind in mixi roughly
2 tbsp finely chopped coriander

½ tsp aniseeds ( saunf)- crushed

½ tesp salt
¼ tsp crushed black peeper

1 tsp sesame seeds (til)

2 tbsp thick yogurt – to spread

 

Directions:
1) Slightly toast bread slices in a toaster and keep aside.

2) Boil 4 cups water. Add 1 tsp salt, a pinch of haldi, 1 tbsp lemon juice and ½ tsp sugar. Add peas and boil for 5 minutes till very soft. Add cabbage. Bring to a boil again and remove from fire. Let cabbage in water for 10 minutes. Strain, leaves in the strainer with the back of a spoon to squeeze out any water.

3) Mix coriander, aniseeds, ½ tsp salt and pepper. Put a little extra salt in the paste as it has to be spread on bread.

4) Spread some thick yogurt on the slice of the bread. Put cabbage mixture over it. Sprinkle sesame seeds. Press seeds lightly with the fingers. Cut each slice into 2 triangles.

5) Place the slices on the grill rack of the oven. Grill in a hot oven for 5 min till golden on sides.

 

 

 

Cauliflower Methi Roti

 

8 servings
Ingredients
1 cup jowar (white millet) flour
1/4 cup finely chopped fenugreek (methi) leaves
1/4 cup chopped coriander (dhania)
1/4 cup grated cauliflower
2 tsp finely chopped green chillies
salt to taste
jowar (white millet) flour for rolling
2 tsp oil for cooking

For Serving
fresh low-fat curds

 

Method
Combine all the ingredients in a bowl and knead into a soft dough using enough water.

Divide the dough into 8 equal portions and roll out each portion into a 75 mm. (3") diameter circle, using a little jowar flour.

Heat a non-stick tava (griddle) and cook the roti, using ¼ tsp of oil, till brown spots appear on both the sides.

Repeat with the remaining portions to make 7 more rotis.

Serve hot with fresh low-fat curds.

 

Nutrient values per roti

 

Energy

Protein

Carbohydrate

Fat

Fibre

Iron

55 kcal

1.4 gm

9.1 gm

1.4 gm.

0.5 gm

0.6 mg

 

 

 

Baked Tomato Cups

 

Ingredients:

6 medium size tomatoes – halved, 1 ½ tsp mustard seeds.

6-8 leaves curry leaves (patta), 2 medium onions-chopped

4 tbsp chopped capsicum, 2 medium apples- finely chopped

4 tbsp fresh brown bread crumbs

½ tsp salt, ½ tsp pepper, a few corianders leaves (hara dhania)

 

Directions:

1) Roast wheat bran in a heavy pan, for about 5 minutes till light golden brown. Keep aside.

2) Soak soya flakes in water for 5 minutes and drain. Squeeze flakes.

3) Heat oil in a pan, add mustard seeds, cumin seeds, curry leaves and green chillies, let cumin seeds turn golden.

4) Add onion. Cook for two minutes. Add turmeric and salt. Stir for 1 minute. Add tomato puree and chopped tomato. Stir fry for 2-3 minutes. Add carrots. Mix well.

5) Add soya flakes. Stir for 3-4 minutes. Add roasted bran. Mix well. Cover and cook on low heat till fluffy and excess moisture evaporates. Add coriander and lemon juice to taste. Serve.

 

 

 

Winter soup

 

Ingredients
1/2 cup rajma (kidney beans) , soaked overnight
1 cup finely chopped tomatoes
1 to 2 bayleaves
1 tsp oil
1 tsp finely chopped garlic (lehsun)
1/2 cup thinly sliced onions
1/4 cup chopped capsicum
salt and to taste

 

 

Method
Drain out all the water from the beans and add 2 cups of water, salt and bayleaves and pressure cook for 2 to 3 whistles or till they are soft. Remove the bayleaves and discard them. Keep aside.
Heat the oil in a deep non-stick pan, add the garlic and sauté on a medium flame for few seconds.
Add the onions and sauté on a medium flame for few more minutes.
Add the capsicum and sauté on a medium flame for a few more seconds.
Add the tomatoes and cook on a medium flame for few minutes.
Add the rajma (along with the liquid they were cooked in), mix well and bring to boil.
Add the salt and pepper and allow it to simmer for 5 to 7 minutes.
Serve hot.

Handy tip:

You can use any choice of beans instead of the rajma. Use black beans, chawli beans etc.
Nutrient values per serving

 

Energy

Protein

Carbohydrate

Fat

Fibre

Vitamin A

Iron

79 kcal

3.5 gm

11.8 gm

243.1 mcg

31.1 mg

1.1 gm

1.8 gm

 

 

 

Stuffed Moong Dal Chilla

 

Chilla Ingredients

1 cup Green/Yellow Moong Dal Chilka (Soaked for 3 hours).

4-5 Green Chillies, Chopped.

Pinch of Hing.

Salt as per taste

Olive Oil.

1 cup Water.

 

Stuffing Ingredients

1/2 cup Paneer, mashed.

1 cup Green Peas, Steamed & Mashed.

1 tspn Cumin Seeds (Jeera).

3 Green Chillies, Chopped.

2 tspn Aamchur Powder (Mango Powder).

1 tspn Olive Oil.

Salt as per taste.

 

Directions:
Blend green/yellow moong dal.chillies,water and prepare it into paste. Add hing and salt.
 
Keep aside for stuffing, heat olive oil and sauté Cumin seeds till crackled. Add other ingredients and cook for

3-5 minutes.
 
Spread moong dal mixture on non-stick pan as Pancake. Cook both sides till brown. Put stuffing in centre,

fold. Serve hot.

 

 

 

Nutri bhel

 

Ingredients
Corn ¼ cup
Sprouted chana ¼ cup
Sprouted moong ¼ cup
Ground nut, roasted 2tsp
Raisins 2tsp
Walnuts 2tsp
Tomato, chopped ½ 
Onion, chopped ½
Lemon juice 3tbsp
Salt to taste
Coriander leaves for garnish

Procedure
Steam corn, sprouted moong and chana
Mix all the ingredients.
Garnish with coriander and serve

Nutritive value
Energy270kcal
Protein10g

 

 

 

Omelete and Spinach Sandwich

 

Ingredients

2 tablespoons slims or double toned milk

1/4 teaspoon freshly ground black pepper + 1/4 teaspoon salt

6 egg whites

1 teaspoon of hot pepper sauce

1 teaspoon of olive oil

1 cup finely diced red and yellow capsicum (bell pepper)

1 cup chopped onions

4 slices of brown bread or multi grain bread

1/2 cup shredded mozzarella cheese  (optional)

1 and 1/2 cups boiled small spinach leaves

 
 
Directions:
Combine milk,egg whites,pepper,salt,pepper sauce in a big bowl, stirring with a beat until combined then set aside.

Heat nonstick pan over medium heat. Coat pan with olive oil. Add capsicum and onion; sauté for 5 minutes. Reduce heat to medium. Pour egg mixture into pan and let egg mixture set slightly. Cook the omelete on medium heat for 3-5minutes until done.

Arrange bread slices and dust mozzarella cheese  and toast for  1 minute or until cheese begins to brown.Divide omelet into 4 parts and place 1 portion on bottom half of each toast. Top evenly with spinach leaves on each omelete portion.
*Serve Hot

 

 

 

Black Pepper Chicken Sandwich

 

Ingredients
3 tablespoons tomato ketchup
1 tablespoon cider vinegar
1 tablespoon prepared mustard
1 tablespoon Barbeque sauce (optional)
3/4 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper 
1/8 teaspoon chopped ginger
2-3 skinless, boneless chicken thighs, cut into 2-inch pieces
4 brown bread toast, cut in half horizontally

 

Directions:
Combine ketchup,cider vinegar,mustard,barbeque sauce,chilli powder,cummin powder,black pepper and ginger in a saucerpan. Add it to chicken and bring to boil. Cook this on medium heat till chicken is done or is tender. Shred this chicken when done.

Put this shredded mixture in between the horizontally cut brown bread toasts.
*Can be served both hot or cold.

 

 

 

Baked Methi Puris ( Low Calorie )

 

20 puris
Ingredients

1 cup whole wheat flour (gehun ka atta)
1/2 cup finely chopped fenugreek (methi)
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp coriander-cumin seeds (dhania-jeera) powder
2 tsp oil
salt to taste
1/2 tsp oil for greasing

 

Method

1) Combine all the ingredients in a bowl and knead into a stiff dough using enough water. Keep aside for 10 to 15 minutes.

2) Divide the dough into 20 equal portions and roll out each portion into a circle of about 75 mm. (3") diameter.

3) Grease a baking tray using oil, place 6 to 8 puris at a time on it and prick all over using a fork.

4) Bake in a pre-heated oven at 180°c (360°f) for 15 to 20 minutes or till the puris are golden brown, turning them once in between.

5) Repeat with the remaining dough to make more puris in 2 more batches.

6) Cool and store in an air-tight container.

 

 

Nutrient values per puri

 

Energy

Protein

Carbohydrate

Fat

Fibre

Vitamin A

Iron

24 kcal

0.7 gm

3.8 gm

0.7 gm

0.5 gm

23.6 mcg

0.3 mg

 

 

 

 

Corn Oat Upma

 

Ingredients
Oats 1 cup roasted for 2-3 minutes and then powdered in a mixer    
¼ cup corn kernels -boiled or frozen, use peas instead if you like
½ capsicum-chopped finely, juice of 1 lemon
1/2 tsp mustard seeds (sarson), 
1dry red chilli (sukhi lal mirch)
2 tbsp split gram lentils ( channe ki dal), 
1 tsp split black beans ( urad dhuli dal)
10-12 curry leaves, optional, 
1 onion- chopped finely, 1 tomato – chopped finely
2 cups water, 1½ tsp salt
3 tbsp oil,

Procedure 
1) In a clean heavy bottomed kadhai, heat oil. Reduce heat, Add mustard seeds.
2) Remove from fire. Add the dry red chilli, channa and urad dal curry leaves. Stir till dal turns light brown.
3) Return to fire. Add onions. Fry till onions turn golden brown.
4) Add water and salt. Let it come to a boil.
5) Cover and cook on low flame for 3-4 minutes till the dal is cooked and is no longer crunchy.
6) Keeping the flame low, add chopped tomato and corn kernels/peas. Stir.
7) Add oats gradually with one hand, stirring with the other hand continuously.
8) Stir fry the upma for 3-4 minutes till dry. Turn off the fire and add capsicum and lemon juice. Mix well.

 

 

 

Corn palak dhokla

 

Ingredients
Rice  1cup
Black gram dal ½ cup
Boiled corn 1 cup
Spinach 100g
Ginger chilli paste 1tsp
Baking powder ¼ tsp
Eno fruit salt ½ tsp
Lemon ½ 
Sour butter milk 1 cup
Oil 1 tsp
Salt to taste
For seasoning
Oil 1tsp
Mustard seeds 1/2tsp
Asfodita 1/4tsp
Chopped coriander

Procedure
Soak rice and dal for 6 to 8 hrs. Drain out water and grind to paste.
Add butter milk to the dhokla flour, stir and keep aside for 7to 8 hrs covering the vessel.
Grind the corn coarsely and add to dhokla batter.
Blanch spinach in boiling water for two minutes. Remove from water and grind it.
Add the spinach puree, ginger-chilli paste, salt, lemon juice and stir properly.
Add soda, eno fruit salt and stir properly.
Spread the better in greased thali.
Place the thali in steamer and cook for 20-30 min.
Heat the oil add mustard seeds, hing and pour this seasoning over dhokla.
Sprinkle coriander leaves and serve.

 

 

Nutritive value
Energy 161kcal
Protein 5.3g

 

 

 

Fruit stew custard (2 serving)

 

Ingredients:
Half Pear
Half peach
Half apple
Half banana
One cup milk
½ tsp custard powder
1 tsp sugar
30 g sugar for stew

 

 

Procedure:
Peel pears, cut into quarters and remove core. Cut peaches into halves. Peel and cut banana into thick slices.
In a pan, cook together pears peaches, apple with sugar and little water, till fruits are tender but not broken. Remove from heat and cool before adding bananas . pour stew into large bowl.
Cook milk, sugar and custard powder stirring constantly, till thick. Remove from heat when it stars to boil. Cool and serve on fruit stew.

Nutritive value
Energy 140kcal
CHO 25g
Proteins 2.5g
Fats 3g

 

 

 

Coconut-Banana Fry

Ingredients:

Grated coconut – 1 cup

Ripe banana – ½ kg

Sugar – 4 tsp

Cardamom powder – 1 tsp

Ghee – 2 tbsp

 

Preparation:

Cut the banana into round shape pieces with the thickness of ½ cm.

Mix all the ingredients together apart from ghee with the banana slices.

Heat ghee in a pan and fry the mixture until it turns light brown.

The recipe is ready… Try it!!

 

 

 

Yogurt Mixed with Dry Fruits

 

Ingredients:

200ml yogurt of your choice

1 tablespoon sultanas

1 tablespoon raisins

1 tablespoon currants

1 tablespoon dried apricots, chopped

 

Method: Mix dried fruit together in bowl and stir in yogurt to combine. Delicious served over plain cereal or even on its own.

 

 

 

 

 

Idietitian Masala Chiwda

 

Ingredients:

1 Cup Oats.

1/4 Cup Roasted Poha.

1/4 Cup Roasted Channa Dal.

1/4 Cup Roasted Urad Dal.

1/4 Tspn Mustard Seeds.

8-10 Curry Leaves.

3 Green Chillies, Chopped.

Pinch of Hing.

Pinch of Haldi.

Sugar (1 tspn Optional)

Salt as per taste.

 

Directions:
In Non-Stick pan heat oil, add mustard, Chilies, Curry Leaves and sauté. When seeds are crackling add hing and haldi. Stir well.Now add Poha, Oats, Channa Dal, Urad Dal, Sugar, Salt and mix them nicely. Cool and have as Snacks.

 

 

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