{"id":14318,"date":"2022-11-07T16:03:58","date_gmt":"2022-11-07T11:03:58","guid":{"rendered":"https:\/\/drmohans.com\/?p=14318"},"modified":"2024-11-26T08:30:04","modified_gmt":"2024-11-26T08:30:04","slug":"wdd-breakfast-recipes","status":"publish","type":"post","link":"https:\/\/drmohans.com\/backend\/wdd-breakfast-recipes\/","title":{"rendered":"World Diabetes Day Special – Breakfast Recipes"},"content":{"rendered":"

WHEAT- VEGETABLES MOMOS<\/strong><\/span><\/p>\n

Portion size : 1
\n<\/strong>No.of.Serving : 1<\/strong><\/p>\n

INGREDIENTS :
\n<\/strong>Wheat flour – 75gm Carrot – 50 gm
\n<\/span>Onion – 50 gm Oil – 10 ml
\nCabbage – 50 gm
\nCauliflower – 50 gm<\/p>\n

METHOD OF PREPARATION <\/strong>:
\nKnead wheat flour with water and salt and make it in to small balls
\nSaute onion, garlic, green clillies and grated vegetables in oil
\nStuff sauted vegetable mix in wheat balls
\nStuffed balls are steamed for 5 minutes in high flame and 5 minutes in low flame.<\/p>\n

NUTRITIVE VALUE PER SERVINGS
\n<\/strong>Calories: 378 Kcal\u00a0<\/span>
\n<\/strong>Carbohydrates : 56g\u00a0<\/span>
\n<\/strong>Protein: 10g
\nFibre: 11g<\/p>\n

 <\/p>\n

VEGETABLE MILLET UPMA<\/strong><\/span><\/p>\n

Portion size : 1
\n<\/strong>No.of.Serving : 1<\/strong><\/p>\n

INGREDIENTS
\n<\/strong>Foxtail millet -30gms Chana dal – \u00bd tsp
\n<\/span>Urad dal – \u00bd tsp Mustard seeds – \u00bc tsp
\nCumin seeds -\u00bc tsp Curry leaves -7-8 leaves
\nGreen peas – 10 gms French beans – 15 gms
\nCarrot -1 finely chopped 1 medium
\nGinger -1 finely chopped (small)
\nOnions -1 finely chopped (medium)
\nTomato -1 finely chopped (medium)
\nGreen chilies – 2-3 finely chopped
\nOil -2-3 tsp Salt -to taste<\/p>\n

METHOD
\n<\/strong>Soak millets for 20 minutes time & cover with a lid
\n<\/span>Heat frying pan & add ghee to it. Add in the spices & saute it till aroma is smelled
\nNow, add in the chopped onions saute for about 2 min, until translucent & add in ginger garlic paste & continue sauteing until the raw smell goes off
\nAt this point, add in the carrots, green peas & french beans & keep stirring gently but continuously add in salt, turmeric & red chilli powder
\nSaute we’ll & add some water, cover the pan & cook for about 5-6 min until soft enough, now add in soaked foxtail millets & mix everything together we’ll until nicely combined v Cover the lid and reduce the flame & let it cook till the water dries up
\nTime to dish out, garnish with coriander leaves, ghee spoon & serve hot<\/p>\n

NUTRITIVE VALUE PER SERVINGS
\n<\/strong>Calories : 146.1 Kcal\u00a0<\/span>
\n<\/strong>Carbohydrates : 24 g\u00a0
\n<\/strong>Protein :4.7 g
\n<\/span>Fat : 3.8 g<\/p>\n

 <\/p>\n

MOONGDHAL SPINACH IDLI WITH RADISH CHUTNEY<\/span><\/b><\/span><\/p>\n

INGREDIENTS:
\n<\/strong>Yellow moong dhal \u2013 75g Green chillies \u2013 5 g
\n<\/span>Choped spinach \u2013 30g
\nLow-fat curd \u2013 10 g<\/p>\n

PREPARATION METHOD:
\n<\/strong>Soak moong dhal for 3 hours and make a smooth paste by adding spinach and green chillies
\n<\/span>Transfer the mixture into a bowl and add the curd and salt and mix it well
\nKeep it aside for 15-30 mins
\nTake idli cooker pour the batter and make the idlies for streaming process .steaming timing 15-20 mins<\/p>\n

 <\/p>\n

RADISH CHUTNEY INGREDIENTS<\/strong>:
\n<\/span>Radish chopped \u2013 30g
\nCumin seed \u2013few
\n<\/span>Ginger – 1 inch
\nCoriander seeds-Few
\n<\/span>Garlic -3 cloves Dried chillies-10 g
\nBengal gram dhal \u2013 5g Coriander leaves -20 g
\nBlack gram dhal- 5g<\/p>\n

PREPARATIONS METHODS:
\n<\/strong>Firstly, in a tawa heat 2 tsp oil and add 1 tbsp chana dhal, 1 tbsp urad dhal, \u00bd tsp cumin seeds, 1 tsp coriander seeds and 3 dried red chilli.
\n<\/span>Saute on low to medium flame, until the dal turns golden brown.
\nNow add 3 clove garlic, 1 inch ginger, 1 cup radish and \u00bc tsp turmeric.
\nSaute for a minute.
\nFurthermore, add 2 tbsp water and mix well.
\nCover and cook on low flame for 5 minutes.
\nCool completely and transfer to the blender.
\nAlso, add small piece tamarind and \u00bd tsp salt.
\nBlend to a coarse paste without adding water.
\nNow prepare the tempering, by heating 1 tbsp oil.
\nAdd \u00bd tsp mustard few curry leaves and pinch asafoetida.
\nAllow to splutter and pour tempering over Radish chutney<\/p>\n

NUTRITIVE VALUE PER SERVINGS
\n<\/strong>Calories -392 kcal <\/span>Portion size : 1
\n<\/strong>Protein -9.3 g No.of.Serving : 2
\n<\/strong>Carbohydrate -47g
\n<\/span>Fibre -10 g
\nFat -2.93 g<\/p>\n

 <\/p>\n

OATS ON THE GO <\/strong><\/span><\/p>\n

INGREDIENTS
\n<\/strong>Oats \u2013 2 tbsp Chia seeds \u2013 1 tbsp Raisins \u2013 6 no. Greek yogurt \u2013 \u00bd cup Chopped almonds \u2013 6 no Low fat milk \u2013 \u00bd cup Flax seeds \u2013 1 tbsp Seasonal fruits \u2013 2 tbsp , chopped<\/span><\/p>\n

METHOD
\n<\/strong>Combine 2 Tbsp oats , 6 no. raisins , almonds , 1 tbsp soaked flaxseeds ,1 tbsp of soaked chia seeds , \u00bd cup greek yogurt , 1 cup low fat milk and 2 tbsp chopped seasonal fruits in a mixing bowl .<\/span><\/p>\n

Mix it thoroughly.<\/p>\n

Transfer into a bowl and serve.<\/p>\n

NUTRITIVE VALUE PER SERVINGS
\n<\/strong>Energy \u2013 240 cal. <\/span>Portion size \u2013 1 cup <\/strong>Protein \u2013 8 g <\/span>No. of serving \u2013 4 <\/strong>Fats \u2013 8 g Carbs \u2013 35 g Fibre \u2013 3 g<\/span><\/p>\n

 <\/p>\n

STUFFED FRENCH TOAST <\/strong><\/span><\/p>\n

INGREDIENTS
\n<\/strong>Fat-free cream cheese (about 5 ounces) – \u00bd cup Vanilla extract -\u00bd tsp<\/span><\/p>\n

Strawberry or apricot spreadable fruit-2 tbsp Apple pie spice – \u00bd tsp<\/p>\n

French bread- 8 (1-inch slices) Nonstick cooking spray<\/p>\n

Egg whites- 2 Fat-free milk – \u00be cup<\/p>\n

Strawberry or apricot spreadable fruit – \u00bd cup<\/p>\n

METHOD
\n<\/strong>In small bowl, combine cream cheese and 2 tablespoons spreadable fruit. Using serrated knife, form pocket in each bread slice by making a horizontal cut halfway between top and bottom crust, slicing not quite all the way through. Fill each pocket with about 1 tablespoon of the cream cheese mixture (see Tips).<\/span><\/p>\n

In small bowl, combine egg whites, egg, milk, vanilla and apple pie spice. Lightly coat nonstick griddle with cooking spray; heat over medium heat.<\/p>\n

Dip stuffed bread slices into egg mixture, coating both sides. Place bread slices on hot griddle. Cook about 3 minutes or until golden brown, turning once.<\/p>\n

Meanwhile, in small saucepan, heat 1\/2 cup spreadable fruit until melted, stirring frequently. Serve over French toast.<\/p>\n

NUTRITIVE VALUE PER SERVINGS
\n<\/strong>Energy — -150 Kcal <\/span>Portion size : 1
\n<\/strong>Protein -7g No.of.serving : 1 slice
\n<\/strong>Carbohydrates -29g
\n<\/span>Fat -1g<\/p>\n

OVERNIGHT OATS <\/strong><\/span><\/p>\n

INGREDIENTS
\n<\/strong>Oats – \u00bc cup Cinnamon powder -\u00bc tsp<\/span><\/p>\n

Almonds -8 number Dates -2 number<\/p>\n

Chia seeds -1 tbsp Pumpkin seeds -1 tbsp<\/p>\n

METHOD
\n<\/strong>Soak almonds for an overnight and peel it off<\/span><\/p>\n

Grind it with \u00bc cup water to a smooth paste<\/p>\n

Add \u00bd more cup water and make 1 cup almond milk<\/p>\n

Strain the soaked oats to a serving bowl<\/p>\n

Add the almond milk, chia seeds, cinnamon powder and chopped dates and give it a good mix<\/p>\n

Refrigerate it for an overnight<\/p>\n

On the next day, mix and add soaked pumpkin seeds and enjoy it<\/p>\n

NUTRITIVE VALUE PER SERVINGS
\n<\/strong>Energy -398.52 kcal <\/span>Portion size -1
\n<\/strong>Carbohydrate -57.26 g Number of serving -1
\n<\/strong>Protein -13.45 g
\n<\/span>Fat -7.32 g<\/p>\n

 <\/p>\n

HEALTHY CEREAL PREPARATION <\/strong><\/span><\/p>\n

INGREDIENTS : <\/strong><\/p>\n

Uncooked pearl barley- \u00bd cup Flaxseed – 3 Tbsps<\/p>\n

Uncooked wheat berries – \u00bd cup Salt – \u00bd Tsp<\/p>\n

Uncooked brown rice – \u00bd cup Water – 1 \u00bd Quarts<\/p>\n

Uncooked steel cut oats – \u00bc cup<\/p>\n

METHOD : <\/strong><\/p>\n

In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.<\/p>\n

Pour water over ingredients, stir and bring to a boil over medium heat.<\/p>\n

Reduce heat to low and simmer for 45 minutes, stirring occasionally.<\/p>\n

NUTRITIVE VALUE <\/strong>:<\/p>\n

Energy :114k. Cal Portion size -\u00bd cup <\/strong><\/p>\n

Carbohydrate :21 grams No. Of servings – 14 <\/strong><\/p>\n

Protein :4 grams<\/p>\n

Fat :1gram<\/p>\n

Fibre :3 grams<\/p>\n

 <\/p>\n

HEALTHY KABULI CHANNA POHA <\/strong><\/span><\/p>\n

INGREDIENTS: <\/strong><\/p>\n

Poha -2 cup Green chilli paste – \u00bd tsp<\/p>\n

Chick peas – \u00bd cup Chilli powder – \u00bc tsp<\/p>\n

Oil -1 tbsp Lemon juice – 1 \u00bd tsp<\/p>\n

Cumin seeds -1 tsp Finely chopped coriander leaves – 2 tbsp<\/p>\n

Finely chopped onions – \u00bd cup Salt to taste<\/p>\n

Turmric powder – \u00bd tsp Finely chopped tomatoes – \u00bd cup<\/p>\n

METHOD: <\/strong><\/p>\n

Place the poha in a sieve and hold it under running water for a few seconds. Keep aside for 2 mins for the water to drain out completely.<\/p>\n

Heat the oil in a broad nonstick pan and add the cumin seeds.<\/p>\n

When the seeds crackle, add the onions and saute on a medium flame for 1 to 2 mins.<\/p>\n

Add the turmeric powder, tomatoes and kabuli channa, mix well and cook on a medium flame for 2 to 3 mins, while stirring occasionally.<\/p>\n

Add the green chilli paste, chilli powder, salt and 2 tbsp of water, mix well and cook on a medium flame for 1 mins.<\/p>\n

Add the soaked poha, lemon juice and coriander leaves, mix well and cook on medium flame for 2 to 3 mins , while stirring occasionally.<\/p>\n

Serve the poha hot<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -199 Kcal Portion size : 1 <\/strong><\/p>\n

Protein -4.2 g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate – 35 g<\/p>\n

Fiber -3.7 g<\/p>\n

Fat -4.8 g<\/p>\n

 <\/p>\n

BREAD SANDWICH <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Brown Bread \u2013 2 slices<\/p>\n

Egg \u2013 2 nos<\/p>\n

Oil \u2013 2.5 ml<\/p>\n

Cucumber \u2013 20g<\/p>\n

Tomato \u2013 20g<\/p>\n

Salt<\/p>\n

METHOD <\/strong><\/p>\n

Take a pan add oil, salt and egg make it into egg scramble<\/p>\n

Take a bread slices keep the sliced tomato, cucumber , scrambled egg on bread<\/p>\n

Cover it with another slice of bread and serve<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -358.6 Kcal Portion size : 1 <\/strong><\/p>\n

Protein -21.4 g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate \u2013 27.5 g<\/p>\n

Fat -18.1 g<\/p>\n

 <\/p>\n

CHAPATHI NOODLES <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Chapati – 3 No. (120 g) Garlic (finely chopped) – 3 clove<\/p>\n

Green chilli – 1 Onion (finely chopped) \u2013 25 g<\/p>\n

Spring onion (chopped) \u2013 25 g Carrot \u2013 50 g<\/p>\n

Cabbage (shredded) \u2013 25 g Capsicum (sliced) \u2013 25 g<\/p>\n

Salt to taste Oil – 15 g<\/p>\n

PREPARATION <\/strong><\/p>\n

Take 5 chapati and roll tight. Cut into thin strip forming noodles.<\/p>\n

Separate the chapati strips and keep aside.<\/p>\n

Now in a large kadai heat oil and saute garlic, green chilli, onion and spring onion.<\/p>\n

Further add carrot, cabbage and capsicum.<\/p>\n

Saute slightly till the vegetables shrink.<\/p>\n

Now add salt to taste.<\/p>\n

Mix well making sure all are combined well.<\/p>\n

Further, add prepared chapati strips, spring onions and mix gently.<\/p>\n

Finally, serve chapati noodles hot or pack to a lunch box.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -568 kcal No. of serving \u2013 1 <\/strong><\/p>\n

Carbohydrates -86.41 g Portion Size \u2013 1 <\/strong><\/p>\n

Protein -14.49 g<\/p>\n

Fat -17.02 g<\/p>\n

 <\/p>\n

OATS PESARATU <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Whole green gram \u2013 50 g Cumin seeds \u2013 \u00bd tsp<\/p>\n

Oats \u2013 5 g Salt to taste<\/p>\n

Ginger \u2013 1 small piece<\/p>\n

METHOD <\/strong><\/p>\n

Soak whole green gram for overnight<\/p>\n

Soak oats in water for 15 minutes before grinding<\/p>\n

Take both them in a mixer jar.<\/p>\n

Add green chilli, ginger, cumin seeds, salt according to the taste.<\/p>\n

Add \u00bd cup of water make fine paste. Batter ready for pesaratu.<\/p>\n

Heat up tawa, pour the batter and spread evenly in medium flame. Apply oil around the pesarattu.<\/p>\n

Oats pesaratu is ready serve hot with ginger chutney.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy \u2013 203 kcal Portion size : 2 <\/strong><\/p>\n

Carbohydrates \u2013 33.29 g No.of.Serving : 1 <\/strong><\/p>\n

Protein \u2013 13.32 g<\/p>\n

Fat \u2013 1.6 g<\/p>\n

 <\/p>\n

BAJRA CARROT ONION UTHAPPAM <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Whole bajra ( Soaked for 8 hours and drained) – 150 g Lemon juice – 1 tsp<\/p>\n

Bajra flour – 50 g Turmeric powder – 1 tsp<\/p>\n

Grated carrot – 30 g Chilly powder – 1 tsp<\/p>\n

Finely chopped green chilies – 10 g Oil – 1 \u00bd tsp<\/p>\n

Garlic paste – 5 Finely chopped corianders – Few<\/p>\n

METHOD <\/strong><\/p>\n

Combine the whole bajra , \u00bd cup of water and salt in a pressure cooker , mix well and pressure cook for 5 whistles<\/p>\n

Allow the steam to escape before opening the lid.Drain the water and keep the cooked whole bajra aside<\/p>\n

Combine all the ingredients along with whole bajra and \u00bd cup water and mix well<\/p>\n

Heat a non-stick tava and grease with little oil.<\/p>\n

Pour \u00bc cup of batter over it an tilt the tava lightly to spread the batter evenly<\/p>\n

Cook on medium flame till it turn golden brown in colour from both side<\/p>\n

Serve with green chutney<\/p>\n

Salt to taste<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -73kcal Portion Size -2 <\/strong><\/p>\n

Protein -2 g No.of.Serving : 1 <\/strong><\/p>\n

Fat -1.7 g<\/p>\n

Carbohydrate -12.5g<\/p>\n

GREEN CHUTEY <\/strong><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Roughly chopped mint leaves \u2013 100g Roughly chopped green chilies \u2013 10g<\/p>\n

Roughly chopped coriander leaves \u2013 50g Salt to taste<\/p>\n

Sliced onions \u2013 25g<\/p>\n

METHOD <\/strong><\/p>\n

Combine all the ingredients and blend in a mixture to a smooth paste using little water<\/p>\n

 <\/p>\n

BESAN CHEELA <\/strong><\/span><\/p>\n

INGREDIENTS: <\/strong><\/p>\n

Besan (gram Flour ) – 100 g Ginger Chopped – 1 tsp<\/p>\n

Garam Masala – 1\/2 tsp Onion chopped – 25 g<\/p>\n

Turmeric Powder – 1\/2 tsp Capsicum Chopped – 25 g<\/p>\n

Salt – 1\/2 tsp Spinach Chopped – 50 g<\/p>\n

Oil to apply in pan<\/p>\n

METHOD: <\/strong><\/p>\n

In a bowl add besan, salt, turmeric powder, garam masala, onion, spinach, capsicum and ginger.<\/p>\n

Mix and add water gradually to make pouring consistency batter not too thick or not too thin.<\/p>\n

Heat a pan, Brush some oil.<\/p>\n

Pour a ladle full of batter and spread.<\/p>\n

Let this brown when you see bubbles on top then turn and cook from other side.<\/p>\n

When both sides are cooked well, serve it hot with curd or vegetable gravy.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -318 kcal Portion Size: 3 <\/strong><\/p>\n

Carbohydrates- 43.55 g No. of serving: 2 <\/strong><\/p>\n

Protein -21.06 g<\/p>\n

Fat -5.58 g<\/p>\n

 <\/p>\n

STUFFED FRENCH TOAST <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Fat-free cream cheese (about 5 ounces) – \u00bd cup Vanilla extract -\u00bd tsp<\/p>\n

Strawberry or apricot spreadable fruit-2 tbsp Apple pie spice – \u00bd tsp<\/p>\n

French bread- 8 (1-inch slices) Nonstick cooking spray<\/p>\n

Egg whites- 2 Fat-free milk – \u00be cup<\/p>\n

Strawberry or apricot spreadable fruit – \u00bd cup<\/p>\n

METHOD <\/strong><\/p>\n

In small bowl, combine cream cheese and 2 tablespoons spreadable fruit. Using serrated knife, form pocket in each bread slice by making a horizontal cut halfway between top and bottom crust, slicing not quite all the way through. Fill each pocket with about 1 tablespoon of the cream cheese mixture (see Tips).<\/p>\n

In small bowl, combine egg whites, egg, milk, vanilla and apple pie spice. Lightly coat nonstick griddle with cooking spray; heat over medium heat.<\/p>\n

Dip stuffed bread slices into egg mixture, coating both sides. Place bread slices on hot griddle. Cook about 3 minutes or until golden brown, turning once.<\/p>\n

Meanwhile, in small saucepan, heat 1\/2 cup spreadable fruit until melted, stirring frequently. Serve over French toast.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -150 Kcal Portion size : 1 <\/strong><\/p>\n

Protein -7g No.of.serving : 1 slice <\/strong><\/p>\n

Carbohydrates -29g<\/p>\n

Fat -1g<\/p>\n

 <\/p>\n

MILLETS UPMA <\/strong><\/span><\/p>\n

INGREDIENTS: <\/strong><\/p>\n

Millets -150g Carrot \u2013 10g<\/p>\n

Onion – 5g Beans \u2013 10g<\/p>\n

Black gram dhal – 25g Green peas \u2013 10g<\/p>\n

Capsicum -15g<\/p>\n

METHOD : <\/strong><\/p>\n

Soak the millets for hours .now drain it and rinse it well.<\/p>\n

Now take this to blender and puree till smooth.<\/p>\n

Pour it into bowl, cover and leave it to ferment for hours.<\/p>\n

Now add salt and mix well add water as needed<\/p>\n

Heat tavva and make dosa<\/p>\n

And serve it.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy – 52.1g Portion size \u2013 1 <\/strong><\/p>\n

Protein \u2013 2.0g No. of serving – 2 <\/strong><\/p>\n

Carbohydrates \u2013 8.6g<\/p>\n

Fat – 1.0g<\/p>\n

 <\/p>\n

RAINBOW BURRITO BOWL <\/strong><\/span><\/p>\n

INGREDIENTS: <\/strong><\/p>\n

Bajra :15g Bell pepper (red): 20g<\/p>\n

Brown rice :15 g Capsicum: 20g<\/p>\n

Green gram : 30g Tomato: 30g<\/p>\n

Cabbage : 20g Onion: 20g<\/p>\n

Bell pepper (yellow): 20g Mint leaves: 5g<\/p>\n

Lime juice: 5g Green chilli: 2g<\/p>\n

Salt to taste<\/p>\n

METHOD: <\/strong><\/p>\n

Soak bajra overnight. Pressure cook the bajra for 8-10 whistles next morning.<\/p>\n

Cook brown rice & boil green gram. Keep aside<\/p>\n

Chop all vegetables into small cubes.<\/p>\n

Chop mint leaves & de-seeded chillies finely.<\/p>\n

Take a large bowl & start layering.<\/p>\n

Start layering from the bottom of the bowl \u2013 bajra, capsicum, green gram, tomato, yellow bell pepper, cabbage, red bell pepper, green chilli, brown rice & grated carrot.<\/p>\n

Sprinkle salt, squeeze lime juice & garnish with mint leaves.<\/p>\n

Mix well before eating.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -182.2 Kcal ` Portion size : 1 <\/strong><\/p>\n

Protein – 8.19 g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate \u2013 25.3 g<\/p>\n

Fat – 1.7 g<\/p>\n

 <\/p>\n

BAJRA DOSA <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Bajra \u2013 50gms Ural dhal \u2013 40 gms<\/p>\n

Rice flakes- 40 gms Fenugreek seed \u2013 20 gms<\/p>\n

Oil \u2013 3ml<\/p>\n

METHOD <\/strong><\/p>\n

Grind urad dhal, fenugreek and tranfer it to a bowl<\/p>\n

Add rice flakes and bajra and grind.<\/p>\n

Blend until the batter is in smooth consistency<\/p>\n

Add salt and water as needed<\/p>\n

Heat the tawa sprinkle some oil and grease it well<\/p>\n

When the pan is hot, pour a ladder full of batter in the centre<\/p>\n

Sprinkle some oil, and allow to cook until the edge begin to leave the pan.<\/p>\n

Flip and cook on the other side for a minute<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy – 280 Kcal Portion size : 1 <\/strong><\/p>\n

Protein – 10 g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate – 50 g<\/p>\n

Fat -4 g<\/p>\n

 <\/p>\n

DIABETIC POHA <\/strong><\/span><\/p>\n

INGREDIENTS: <\/strong><\/p>\n

Onion -50 g Carrot,beans – 100 g<\/p>\n

Pepper -1\/2 cup Oil -1 tsp<\/p>\n

Tomato -1\/2 Indian spices -5 gms<\/p>\n

Brown rice poha -1 cup<\/p>\n

METHOD: <\/strong><\/p>\n

Put Dr \u2018s Mohans Brown rice poha in hot boiling water for a few minutes till it is soft.<\/p>\n

Drain and rinse in cold water.<\/p>\n

In a pan,drizzle some oil and saut\u00e9 the peppers,onions,tomatoes and the carrot beans.<\/p>\n

Add the poha and mix together on alow flame.<\/p>\n

Squeeze a lemon and serve hot.<\/p>\n

NUTRITIVE VALUE PER SERVING: <\/strong><\/p>\n

Calories :110 k.cal Portion size:1 <\/strong><\/p>\n

Protein :2.34 g No.of serving:2 <\/strong><\/p>\n

Fat :2.8 g<\/p>\n

Carbohydrates :0.5 g<\/p>\n

Fiber :1 g<\/p>\n

 <\/p>\n

HEALTHY OATS DOSA <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Quick cooking rolled oats – 30 gms Urad dal (split black lentils)- 30gms<\/p>\n

Ghee for cooking – 0.5gms Salt to taste<\/p>\n

For Serving With Healthy Oats Dosa & S\u0101mbhar<\/p>\n

METHOD <\/strong><\/p>\n

Combine the oats and urad dal in a mixer and blender to a smooth powder.<\/p>\n

Add 1\u00bd cups of water and blend again until smooth<\/p>\n

After fermentation, add the salt and mix the batter very well.<\/p>\n

Heat a non-stick tava (griddle), sprinkle a little water on the tava (griddle) and wipe it off gently using a cloth.<\/p>\n

Pour a ladleful of the batter on it and spread it in a circular motion to make a diameter thin circle.<\/p>\n

Smear 1 tsp of ghee over it and along the edges and cook on a high flame till the dosa turns brown in colour and crisp.<\/p>\n

Fold over to make a semi-circle or a roll.<\/p>\n

Repeat steps 5 to 8 to make 2 more dosas.<\/p>\n

Serve immediately with S\u0101mbhar.<\/p>\n

NUTRITIVE VALUE PER SERVING <\/strong><\/p>\n

Energy : 266 cal Portion size – 3 <\/strong><\/p>\n

Protein : 12.6 g Number of servings -1 <\/strong><\/p>\n

Carbohydrates : 37.8 g<\/p>\n

Fibre : 8.59g<\/p>\n

Fat : 7.5 g<\/p>\n

 <\/p>\n

BROWN RICE FLAKES UPMA <\/strong><\/span><\/p>\n

INGREDIENTS : <\/strong><\/p>\n

Brown rice flakes -50 g Chili powder -1 tsp<\/p>\n

Urad dhal – 5 g Oil – 2 tsp<\/p>\n

Onion -25 G Salts to taste<\/p>\n

Mustard seeds – 10 g Curry leaves – few<\/p>\n

Coriander leaves – few<\/p>\n

METHOD : <\/strong><\/p>\n

Rinse the aval with water and drain water and keep aside<\/p>\n

Heat the oil in a pan add mustard seed to it. Once they splutter andd curry leaves and urad dhal to it as well<\/p>\n

Add onion and green chillies and saute till onion soften and are translucent<\/p>\n

Add the drained aval to this and the salt and mix well sprinkle a handful of water, switch off the heat, cover and let it sit for a couple of minutes<\/p>\n

NUTRITIVE VALUE PER SERVING <\/strong>:<\/p>\n

Energy : 398 K cal Portion size : 1 <\/strong><\/p>\n

Carbohydrate : 45 g No.of.Serving : 1 <\/strong><\/p>\n

Protein : 7g<\/p>\n

Fat : 21 g<\/p>\n

 <\/p>\n

BITTER GUARD TIKKIS <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Grated bitter guard – 50 g Carrot – 30 g<\/p>\n

Green peas \u2013 30 g Low fat paneer \u2013 50 g<\/p>\n

Corriander -2 tbsp Oats \u2013 50 g<\/p>\n

Green chilli paste -1tsp Lemon juice -1 tbsp<\/p>\n

Oil \u2013 1 tsp Salt to taste<\/p>\n

METHOD <\/strong><\/p>\n

Add little salt to the bitter guard mix well keep as side for 2 mins. Squeeze the bitter guard and keep the water a side.<\/p>\n

Add carrot green peas, paneer, coriander, oats , green chilli paste lemon juice and salt and mix well and make the mixture into ball and shape them.<\/p>\n

Heat the non tava and grease it using oil.<\/p>\n

Now place the tikkis in to pan stir fry them till they gold brown colour.<\/p>\n

Serve hot with garlic tomato chutney.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy – 432 kcal Portion size : 4 <\/strong><\/p>\n

Carbohydrates \u2013 45.39 g No.of.Serving : 2 <\/strong><\/p>\n

Protein \u2013 21.73 g<\/p>\n

Fat \u2013 15.5 g<\/p>\n

 <\/p>\n

WHEAT RAVA MIX VEG UPMA <\/strong><\/span><\/p>\n

INGRIDENTS:- <\/strong><\/p>\n

Wheat rava \u2013 75g Oil \u2013 10g<\/p>\n

Pea -15g Carrot \u2013 20g<\/p>\n

Onion -20g Cummin seed \u2013 \u00bd tsp<\/p>\n

Tomato -25g Mustard \u2013 \u00bd tsp<\/p>\n

Green chillies \u2013 5g Salt to taste<\/p>\n

Beans -25g<\/p>\n

METHOD:- <\/strong><\/p>\n

Heat the kadi, add oil and heat it, add cummi, mustard seeds, vegetables one by one,<\/p>\n

Fry it just turns transparent, add 2 cups water boils it<\/p>\n

Add wheat rava and salt; let it boil in high flame until the water content reduces,<\/p>\n

The mixture turns like porridge consistency, now simmer the flame to low, Cook for 5 mints<\/p>\n

Add grated carrot and serve<\/p>\n

NUTRITIVE VALUE PER SERVING:- <\/strong><\/p>\n

Energy : 414.1 Kcal Portion size : 2 <\/strong><\/p>\n

Protein : 13.97 g No.of.Serving : 2 <\/strong><\/p>\n

Carbohydrate : 74.6 g<\/p>\n

Fat : 015.67 g<\/p>\n

Fiber \u2013 2.11g<\/p>\n

 <\/p>\n

KODA MILLET BLACK URAD DHAL IDLI <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong>:<\/p>\n

Varagu rice [Kodo millet] – 2 cups Salt to taste<\/p>\n

Black urad dal[Karuppu ulundu] – \u00bd cup Water as needed<\/p>\n

Fenugreek -1 tbsp<\/p>\n

METHOD : <\/strong><\/p>\n

Wash and Soak Varagu rice, black urad dal with fenugreek separately for 5 to 6 hours.<\/p>\n

To grind rice finely with enough water.Store it in a bowl.<\/p>\n

Then grind black urad dal, fenugreek till you get smooth & fluffy batter.<\/p>\n

Transfer this it in varugurice batter and mix well, add salt & leave it for fermentation .<\/p>\n

Grease idly plates with gingelly oil. Pour varagu idly batter.<\/p>\n

Then steam it for 5-7min.<\/p>\n

Serve with Tomato Chutney and Hot Sambar.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -285kcal Portion size:3 <\/strong><\/p>\n

Carbohydrate -60g No of serving:4 <\/strong><\/p>\n

Protein -11g<\/p>\n

Fat – 1.5g<\/p>\n

 <\/p>\n

BARLEY KHICHDI <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong>:<\/p>\n

Barley \u2013 30gms Cumin seeds- 1\/4tsp<\/p>\n

Soya chunks \u2013 15 gms Green chilli- 1-2no<\/p>\n

Onion- 15gms Ginger- garlic paste \u2013 1\/4th<\/p>\n

Capsicum \u2013 15 gms Garam masala \u2013 1 tsp<\/p>\n

Cabbage- 15gms Salt to taste<\/p>\n

Oil \u2013 1tsp Coriander leaves for garnish<\/p>\n

Cumin seeds- 1\/4tsp<\/p>\n

INSTRUCTIONS<\/strong>:<\/p>\n

Soak barley overnight and drain water.<\/p>\n

Heat the oil and splutter cumin seeds. Add bay leaves green chilli clove.<\/p>\n

Add onion saute, add ginger garlic paste, add all the vegetables and let it cook for 2-3 minutes.<\/p>\n

Add barley and saute for 5 minutes.<\/p>\n

Add 2 \u00bd cups of water, salt and garam masala.<\/p>\n

Close lid and let it cook on low flame for few minutes. Switch off the flame and let it stand still for some time.<\/p>\n

When done garnish with chopped coriander leaves.<\/p>\n

Serve hot .<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy : 191 Kcal Portion size : 1 <\/strong><\/p>\n

Protein : 11g No.of.Serving : 1 <\/strong><\/p>\n

Fat : 5 g<\/p>\n

 <\/p>\n

MILLET PONGAL <\/strong><\/span><\/p>\n

INGREDIENTS: <\/strong><\/p>\n

Foxtail Millet -1 cup Moong Dal – \u00bdcup<\/p>\n

Ghee -3 tbsp Jeera – 1teaspoon<\/p>\n

Peppercorns lightly crushed -\u00bd tsp Cashews – 10-12 nos<\/p>\n

Curry Leaves – 10-12 Green Chili Pepper slit into 2<\/p>\n

Ginger finely chopped – 2 teaspoon Water – 4cups<\/p>\n

Salt – 1 \u00bd teaspoon<\/p>\n

METHOD: <\/strong><\/p>\n

Add the moong dal to the pot. Roast it until nice and fragrant for a couple of minutes. Remove it.
\nAdd the moong dal, millet to a bowl or strainer and wash them well.
\nHeat ghee and Add cumin seeds, black peppercorns, asafoetida, curry leaves, and cashews.
\nSaute till the cashews are lightly roasted. Take out half of the tempering and reserve for later. Add green chili and ginger.
\nWhen the ginger turns golden brown, add millet and moong dal. Saute for 2-3 minutes.
\nAdd water and salt. Close lid with vent in sealing position. Change the instant pot setting to rice mode, which defaults to low pressure cooking for 12 minutes.
\nServe pongal. Give it a good mix. Top with reserved tempering with roasted cashews. Enjoy hot with sambar and chutney!<\/p>\n

NUTRITIVE VALUE PER SERVINGS
\n<\/strong>Energy : 406 Kcal Portion size : 1
\n<\/strong>Protein : 13g No.of.Serving : 1
\n<\/strong>Carbohydrate : 55g
\nFat : 15g<\/p>\n

 <\/p>\n

POWER POHA <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Raw poha \u2013 15g Chickpeas – 45g<\/p>\n

Onion \u2013 10g Mustard seeds – 5g<\/p>\n

Tomato \u2013 10g Salt and turmeric and lemon juice<\/p>\n

METHOD <\/strong><\/p>\n

Wash and dry poha .<\/p>\n

In a pan add 1tsp oil cumin and mustard seeds , chopped onion, tomatoes,boiled chickpeas,and poha and spices and lemon juice .<\/p>\n

 <\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -200kcal Portion size: 1 <\/strong><\/p>\n

Protein -4.2g No.of.Serving: 1 <\/strong><\/p>\n

Carbohydrate -35g<\/p>\n

Fat -4.8g<\/p>\n

 <\/p>\n

KUTHIRAI VALI ADAI <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Kuthiraivali\/barnyard millet -100gm Channa Dal -25 Gm<\/p>\n

Urad dal -25 gm Asafetida\/Hing – A Small Piece (1\/4 Tsp)<\/p>\n

Ginger (skin peeled) – a small piece Grated Coconut -15 Gm<\/p>\n

Coriander leaves -5 gm Curry Leaves -5gm (2 Springs)<\/p>\n

Red chillies -10 nos Salt to taste<\/p>\n

METHOD: <\/strong><\/p>\n

Soak kuthiraivali, channa dal, urad dal for 2-3 hours.<\/p>\n

Grind red chillies, asafoetida, coconut, coriander leaves, curry leaves and ginger to smooth paste.<\/p>\n

Add dals and kuthiraivali and grind to coarse paste and will not be so smooth like idli batter.<\/p>\n

heat a dosa tawa and spread oil. Take a ladle of adai batter and spread on dosa tawa.<\/p>\n

After one side is cooked, flip it around and drizzle some oil.<\/p>\n

 <\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy : 487 Kcal PORTION SIZE – 2 <\/strong><\/p>\n

Protein : 54.1g No oF SERVING \u2013 3 <\/strong><\/p>\n

Carbohydrate : 82g<\/p>\n

Fiber : 16g<\/p>\n

Fat : 9.3g<\/p>\n

 <\/p>\n

BAJRA DOSA <\/strong><\/span><\/p>\n

INGREDIENTS: <\/strong><\/p>\n

Bajra \u2013 30gms Ural dhal \u2013 25 gms<\/p>\n

Rice flakes – 25 gms Fenugreek seed \u2013 10 gms<\/p>\n

Oil \u2013 5ml<\/p>\n

METHOD: <\/strong><\/p>\n

Grind urad dhal, fenugreek and tranfer it to a bowl<\/p>\n

Add rice flakes and bajra and grind.<\/p>\n

Blend until the batter is in smooth consistency<\/p>\n

Add salt and water as needed<\/p>\n

Heat the tawa sprinkle some oil and grease it well<\/p>\n

When the pan is hot, pour a ladder full of batter in the centre<\/p>\n

Sprinkle some oil, and allow to cook until the edge begin to leave the pan.<\/p>\n

Flip and cook on the other side for a minute<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy : 355 Kcal Portion size : 1 <\/strong><\/p>\n

Protein : 13g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate : 55g<\/p>\n

Fat : 7.8g<\/p>\n

 <\/p>\n

AVAL ADAI <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Parboiled rice – 50 gms Cabbage -150 gms<\/p>\n

Aval – 100 gms Pepper crushed – 2.0 tsp<\/p>\n

Channa gram – 25 gms Salt – 1.0 tsp<\/p>\n

Red grams -25 gms Oil – as required<\/p>\n

Ginger – as required Curry leaves \u2013 As required<\/p>\n

Onion – 2.No.s Garlic -3 -5 cloves<\/p>\n

Carrot – 1 No.s (50 ms)<\/p>\n

METHOD <\/strong><\/p>\n

Soak Par boiled rice, aval,, Channa grams and red grams separately in water for an hour.<\/p>\n

Cut onion, ginger finely<\/p>\n

Grate carrot and cabbage<\/p>\n

Grind rice, aval, grams, ginger, garlic pepper and salt to make a batter<\/p>\n

Heat a pan add sliced Onion, Curry leaves , Grated carrot and cabbage saut\u00e9 it well, add this veg mixture to batter<\/p>\n

Heat Tava ,add a ladle of batter and spread to a thick circle.<\/p>\n

Cook on both sides, dribbling oil.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy : 232.4 Kcal Portion size : 1 <\/strong><\/p>\n

Protein : 9.2g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate : 69.8g<\/p>\n

Fat : 5.8g<\/p>\n

 <\/p>\n

BULGAR WHEAT UPMA <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Broken wheat -1\/2 cup Yellow Moong Dal -1\/2 Cup<\/p>\n

Crushed black peppercorns -1\/2 tsp Cumin Seeds -1\/2 Tsp<\/p>\n

Hing -1\/4 tsp Dry Kashmir Red Chillies -4<\/p>\n

Curry leaves -4 Ginger Paste -1\/2 Tsp<\/p>\n

Salt -1\/4 tsp<\/p>\n

METHOD <\/strong><\/p>\n

Combine the bulgur wheat & yellow moong dal in a deep bowl with enough water & Soak for 15 min. Drain & keep aside.<\/p>\n

Heat the oil in a pressure Cooker, add pepper Corns & Cumin Seeds and saut\u00e9 on a medium flame for a few seconds.<\/p>\n

Add the hing, Curry leaves, ginger paste and day red chillies & Saut\u00e9 on a medium flame for 30 seconds<\/p>\n

Add the soaked bulgur wheat – yellow moong dal and salt and Saut\u00e9 on a medium flame for I min<\/p>\n

Add 2 1\/2 cups of water mix well & pressure Cook for 3 whistles. Allow the steam to escape before opening the lid.<\/p>\n

Serve immediately<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -124 Cal Portion size-1 <\/strong><\/p>\n

Carbohydrates -20.5g No. of Servings-3 <\/strong><\/p>\n

Protein – 4.9g<\/p>\n

Fiber -1.5g<\/p>\n

Fat -2.4g<\/p>\n

 <\/p>\n

SUKTO (BENGALI MIXED VEGETABLES) <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Bitter Gourd -1 no Ginger paste -1 tbsp<\/p>\n

Potato -1no Milk -\u00bd cup<\/p>\n

Eggplant -1no Bay Leaf -1<\/p>\n

Green Papaya -1\/2 Salt to taste<\/p>\n

Green Banana \u2013 1 Panchphoron\/Cumin Powder to top it.<\/p>\n

French Beans -4 Mustard Oil to cook -3 tbsp<\/p>\n

Panchphoron -\u00bd tsp<\/p>\n

METHOD <\/strong><\/p>\n

Heat some oil in a pan and fry the Bitter Gourd that has been sliced earlier.<\/p>\n

In the meanwhile, dice the vegetables in large pieces.<\/p>\n

Once the Bitter Gourd slices are fried to the crisp, keep them aside.<\/p>\n

Heat some oil in a pressure cooker. Temper it with some Panchphoron and a Bay leaf.<\/p>\n

Now, put in the veggies which has been cut. Give them a gentle stir for next 5-7 minutes. Add the fried Bitter Gourd and mix everything.<\/p>\n

Pour a cup of water and put on the lid. Let it whistle 4-5 times or till the veggies are soft and mushy.<\/p>\n

Open the lid and put it on medium heat. Mix the milk, ginger paste together. Pour this mix into the cooked vegetables. Stir it vigorously and mash a few pieces of veggies with the back of your spoon. The consistency should be that of a light gravy just covering the veggies, but not runny at all.<\/p>\n

Serve it hot with some roasted cumin powder on the top.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy : 294 Kcal Portion size : 1 <\/strong><\/p>\n

Protein : 2.6g No.of.Serving : 4 <\/strong><\/p>\n

Carbohydrate : 42.4g<\/p>\n

Fat : 13.5g<\/p>\n

 <\/p>\n

SPROUTS DHOKLA <\/strong><\/span><\/p>\n

INGREDIENTS: <\/strong><\/p>\n

Sprouted moong dal \u2013 100g Curry leaves \u2013 5 g<\/p>\n

Bengal gram flour \u2013 20 g Sesame seeds \u2013 5 g<\/p>\n

Spinach \u2013 50 g Asafoetida \u2013 1.5 g<\/p>\n

Green chillies \u2013 10g Groundnut oil \u2013 5 ml<\/p>\n

Salt \u2013 3 g<\/p>\n

METHOD<\/strong>:<\/p>\n

Combine the sprouted moong, spinach, green chillies and blend in a mixer using little water to a smooth paste.<\/p>\n

Transfer the paste into bowl, add salt, besan flour along with 75 ml water and mix well to make a batter of pouring consistency.<\/p>\n

Pour the batter into a greased pan and keep it inside a steamer.<\/p>\n

Steam for 10 to 12 minutes till the dhoklas are cooked.<\/p>\n

Heat the oil in a small pan and add the sesame seeds, asafetida, curry leaves, few chopped green chillies and saut\u00e9 on a medium flame.<\/p>\n

Pour the tempering over dhoklas, slightly cool it and cut it into equal shape pieces and serve it.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy \u2013 40 kcal Portion size \u2013 2 <\/strong><\/p>\n

Protein \u2013 4 g Serving size- 4 <\/strong><\/p>\n

Carbohydrates \u2013 4.5 g<\/p>\n

Fat \u2013 1.5 g<\/p>\n

 <\/p>\n

KODA MILLET BLACK URAD DHAL IDLI <\/strong><\/span><\/p>\n

INGREDIENTS: <\/strong><\/p>\n

Varagu rice [Kodo millet] – 2 cups<\/p>\n

Black urad dal[Karuppu ulundu] – \u00bd cup<\/p>\n

Fenugreek -1 tbsp<\/p>\n

Salt to taste<\/p>\n

Water as needed<\/p>\n

METHOD <\/strong><\/p>\n

Wash and Soak Varagu arisi, black urad dal with fenugreek separately for 5 to 6 hours.<\/p>\n

Put varagu rice in a wet grinder finely grind with enough water.<\/p>\n

Then grind black urad dal, fenugreek till you get smooth & fluffy batter<\/p>\n

Transfer urad dal, thinai arisi, fenugreek seeds mixture to a bowl mix well, add sea salt & leave it for fermentation<\/p>\n

Grease idly plates with gingelly oil. Pour varagu idly batter.<\/p>\n

Then steam it for 5-7min.<\/p>\n

Serve with Tomato Chutney and Hot Sambar.<\/p>\n

 <\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Calories :285 Kcal Portion size : 4 <\/strong><\/p>\n

Carbohydrates : 60g No.of.Serving : 2 <\/strong><\/p>\n

Protein :5.5g<\/p>\n

Fat :1.5g<\/p>\n

 <\/p>\n

CABBAGE AND DAL PARATHA <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Whole wheat flour (gehun ka atta) -1 cup Oil -1 Tsp<\/p>\n

Cabbage and dal parathas stuffing -1\/4 tsp salt Fennel seeds (saunf) \u2013 1 tsp<\/p>\n

Finely chopped cabbage -3\/4 cup Salt -1\/8 tsp<\/p>\n

Finely chopped onions -1\/4 cup Grated ginger (adrak) -1 tsp<\/p>\n

Finely chopped green chillies -2 tsp Dried mango powder (amchur) – 2 tsp<\/p>\n

Finely chopped mint leaves (phudina) -1\/4 cup Turmeric powder (haldi) – a pinch<\/p>\n

Yellow moong dal (split yellow gram)soaked and parboiled -1\/4 cup<\/p>\n

Whole wheat flour (gehun ka atta) for rolling<\/p>\n

Oil for cooking -1 1\/2 tsp<\/p>\n

METHOD <\/strong><\/p>\n

For the dough of cabbage and dal paratha<\/p>\n

To make the dough for cabbage and dal paratha, combine the flour and salt together in a bowl and add enough water to make soft dough.<\/p>\n

Knead well for 3 to 4 minutes and keep aside.<\/p>\n

For the stuffing of cabbage and dal paratha<\/p>\n

Heat the oil in a non-stick pan and fry the fennel seeds in it for a few seconds.<\/p>\n

Add the onions and saut\u00e9 till they turn golden brown in colour.<\/p>\n

Add the green chillies and cabbage and cook on a medium flame for 1 minute.<\/p>\n

Add the moong dal, mint leaves, turmeric powder, amchur, salt, 1 tbsp of water and mix well and cook on a medium flame for 2 minute.<\/p>\n

Remove from the flame divide into 5 equal portions and keep aside.<\/p>\n

How to proceed to make cabbage and dal paratha.Divide the dough into 5 equal portions.<\/p>\n

Roll out each portion of the dough into a circle and using a little flour for rolling.<\/p>\n

Place 1 portion of the stuffing in the centre of the circle.<\/p>\n

Bring together all the sides in the centre and seal tightly.<\/p>\n

Roll out again into a circle using a little wheat flour for rolling.<\/p>\n

Cook on a non-stick pan on both sides using \u00bc teaspoon oil until brown spots appear.<\/p>\n

Repeat with the remaining dough and stuffing to make 4 more cabbage and dal parathas.Serve the cabbage and dal parathas<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -129 kcal Portion size : 2 <\/strong><\/p>\n

Protein -5 g No.of.Serving : 2 <\/strong><\/p>\n

Carbohydrates-21.9 g<\/p>\n

Fat -2.7 g<\/p>\n

 <\/p>\n

FOXTAIL MILLET ADA<\/span>I <\/strong><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Foxtail millet \u2013 20 gm Red chillies \u2013 2 nos<\/p>\n

Tur dal \u2013 10 m Hing \u2013 a pinch<\/p>\n

Channa dal \u2013 10 gm Oil \u2013 2 tsp<\/p>\n

Urad dal \u2013 5 gm Salt as needed<\/p>\n

METHOD <\/strong><\/p>\n

Soak foxtail millet & all the 3 dal (turdal, channa dal & urad dal) together<\/p>\n

3-4 hrs. Grind it along with salt, red chillies, hing. The batter should neither thick Or thin.<\/p>\n

Heat a tawa, pour a ladle of adai batter & spread it in a circular motion just\u00a0as you do for regular adai. Drizzle a tspn of oil around the adai, once it is cooked<\/p>\n

Flip it over the other side.<\/p>\n

Remove from tawa & serve hot with chutney.<\/p>\n

NUTRITIVE VALUE PER SERVING <\/strong><\/p>\n

Energy \u2013 119 Kcal PORTION SIZE -1 <\/strong><\/p>\n

Carbohydrate \u2013 11.7g No of Serving – 2 <\/strong><\/p>\n

Protein \u2013 3.3 g<\/p>\n

FAT \u2013 5.6 g<\/p>\n

 <\/p>\n

STUFFED BAJRA ROTI <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Pearl millet flour (bajre ka atta) -150gm Green chillies chopped -1-2<\/p>\n

Kasuri methi -1 tbsp Salt – To taste<\/p>\n

Onion small(finely chopped) -1 Oil – To need<\/p>\n

Green chillies chopped – 1-2 Chaat masala -1 tbsp<\/p>\n

Fresh coriander leaves chopped -1 tbsp<\/p>\n

METHOD <\/strong><\/p>\n

Heat 1 cups water in a deep pan, add salt, cover the pan and let it come to a boil.<\/p>\n

Meanwhile heat a non-stick tawa, add kasuri methi and toast it lightly. Transfer it into a parat and crush it slightly. When the water comes to a boil, add pearl millet flour and switch the heat off and mix well.<\/p>\n

Take onion in a bowl, add \u00be chaat masala, green chillies, coriander leaves, salt and roasted kasuri meth and mix well.<\/p>\n

Place the stuffed roti on the hot tawa and roast for \u00bd minute. Flip and continue to roast the other side similarly. Apply some oil all over the roti, flip it and apply some ghee on this side too and continue to cook till both sides are evenly golden. Make more rotis similarly.<\/p>\n

Transfer the rotis onto a serving plate, and serve hot with homemade butter.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy : 172 Kcal Portion size : 1 <\/strong><\/p>\n

Protein : 9.7g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate : 28.6g<\/p>\n

Fat : 2.1g<\/p>\n

 <\/p>\n

OATS UPMA <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Rolled oats -2 cups Olive oil or oil -3 tsp<\/p>\n

Urad Dal -1 tsp Mustard seeds -1 tsp<\/p>\n

Curry leaves -5 to 6 Turmeric powder -1 tsp<\/p>\n

Green chillies(slit) -2 Finely chopped onions -1\/2 cup<\/p>\n

Green peas -1\/4 cup Salt to taste<\/p>\n

Finely chopped carrot -1\/4 cup Dry kashmiri red chilli -1 (broke into pieces)<\/p>\n

METHOD <\/strong><\/p>\n

Heat 1 tsp of olive oil in a non-stick pan, add oats and \u00bd tsp of turmeric powder and saute on a medium flame for 3 to 4 minutes till it turns light brown in color.<\/p>\n

Heat the remaining 2 tsp of olive oil in a non-stick pan and add the mustard seeds.<\/p>\n

Add urad dal, curry leaves, red chillies and green chillies and saute on a medium flame for 1 minute.<\/p>\n

Add onions and saute on a medium flame for 1 minute till the onions turn translucent.<\/p>\n

Add carrots and green peas and saute on a medium flame for 2 minutes.<\/p>\n

Add the oats mixture, salt and remaining \u00bd tsp of turmeric powder, mix well and cook on a medium flame for 1 minute, stirring continuously.<\/p>\n

Add 1\u00bd cups of hot water cover and cook on a medium flame for 2 minutes, stirring occasionally.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy : 207 Kcal Portion size : 1 <\/strong><\/p>\n

Protein : 7.4g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate : 30.6g<\/p>\n

Fat : 6.4g<\/p>\n

 <\/p>\n

RAGI ADAI <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Ragi flour – 100gram Corriander leaves – few ( finely chopped)<\/p>\n

Big onion – 50 grams (Finely chopped) Water – Required amount<\/p>\n

Carrot – 50 gram(grated) Salt \u2013 to taste<\/p>\n

Curry leaves – few (finely chopped)<\/p>\n

METHOD <\/strong><\/p>\n

In a bowl add all the ingreadients and kneed it well and make it as a dhough<\/p>\n

Heat the pan add small ball of dhoug and spread over the pan<\/p>\n

Cook it both sides and serve it with a coconut chutney<\/p>\n

NUTRITIVE VALUE PER SERVING <\/strong><\/p>\n

Energy : 166 Kcal Portion Size : 2 <\/strong><\/p>\n

Carbohydrate: 16.42g No.of.Serving : 4 <\/strong><\/p>\n

Protein: 1.87g<\/p>\n

Fat: 10.03g<\/p>\n

 <\/p>\n

HORSE GRAM DOSA AND VEGETABLE SAMBAR <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Horse Gram -50g Onion (Shopped) -20g<\/p>\n

Raw Rice -50g Tomato (Cubed) -20g<\/p>\n

Black Gram -25g Beans (Chopped) -15g<\/p>\n

Thurdal -25g Brinjal (Chopped) -15g<\/p>\n

Olive Oil -5 ml Few Curry Leaves<\/p>\n

Water -2cup Chilli -1 Nos.<\/p>\n

Water – 2\u00bd Cup Turmeric -\u00bd Tsp<\/p>\n

Few Curry Leaves Salt -1 Tsp<\/p>\n

FOR TEMPERING: <\/strong><\/p>\n

Oil-2 Ml Dried red Chilli (Broken) -2<\/p>\n

Mustard-1 TspUrad Dal–1 Tsp Few Curry Leaves<\/p>\n

Dried red Chilli (Broken) – 2<\/p>\n

METHODS <\/strong><\/p>\n

Soak the raw rice , black gram and horse gram for 4 hours.. Grind to a smooth paste. Add extra water if necessary.<\/p>\n

Add about a cup of water to thin the batter.<\/p>\n

Heat the dosa griddle until medium hot. Add 1\/2 cup batter and swirl to completely cover the dosa griddle. Sprinkle 1\/4 teaspoon of oil to the dosa.<\/p>\n

Rinse tuvar dal<\/p>\n

Drain all the water and add the dal in a 2 litre stovetop pressure cooker. Also add \u00bc teaspoon turmeric powder. Add 1.5 to 1.75 cups of water and mix to combine.<\/p>\n

cover and pressure cook dal for 7 to 8 whistles or 9 to 10 minutes on medium heat.<\/p>\n

When the pressure settles down on its own, open the lid and check the dal. The dal should be completely cooked and mushy.<\/p>\n

Mash the dal with a spoon or wired whisk. Cover and keep aside. You can see the consistency of dal in the picture below.<\/p>\n

when the dal is pressure cooked add the vegetables along with the dal add salt as required and make 2 whitles.<\/p>\n

Now season the the mustard and turdal and serve it<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy : 449.53 Kcal Portion size : 1 <\/strong><\/p>\n

Protein : 26.66g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate : 80.09g<\/p>\n

Fat : 8 g<\/p>\n

 <\/p>\n

OVERNIGHT SOAKED RICE FLAKES WITH NUTS <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Milk 100 ml<\/p>\n

Rice flakes 50gm<\/p>\n

Nuts 10gm<\/p>\n

METHOD <\/strong><\/p>\n

Wash and soak the rice flakes and crushed nuts in milk for at least 4hr and refrigerate it over night<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -147 Kcal Portion size : 1 <\/strong><\/p>\n

Protein – 6 g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate – 26 g<\/p>\n

Fat -4 g<\/p>\n

 <\/p>\n

SATHUMAVU KARA ADAI <\/strong><\/span><\/p>\n

INGREDIENTS:- <\/strong><\/p>\n

Ragi Flour -50 g Asafoedita -\u00bc tsp<\/p>\n

Rice Flour -50 g Ginger -A bit<\/p>\n

Wheat flour -50 g Curry leaves -Few<\/p>\n

Cow Pea -25 g Green Chilies -2<\/p>\n

Mustard -1 tsp oil -2 tsp<\/p>\n

Salt to taste<\/p>\n

METHOD:- <\/strong><\/p>\n

Soak cow pea for 4 -5 hrs and boil. Mix all the flours and dry roast in a kadai. Chop green chilies, curry leaves and grate ginger.<\/p>\n

Heat a teaspoon of oil in a kadai and season mustard, chilies and curry leaves. Add water, salt, asafoedita powder, grated ginger, cooked cow pea and boil.<\/p>\n

Add the roasted flour stirring continuously till it is cooked. Remove from fire and let cool. Divide the dough into equal sized balls.<\/p>\n

Flatten each ball to the shape of a vadai and steam in an idly cooker for 10 minutes. Serve with chutney.<\/p>\n

NUTRITIVE VALUE PER SERVING: <\/strong><\/p>\n

Energy : 118 Kcal Portion Size – 2 <\/strong><\/p>\n

Carbohydrate : 22.7g No. of Serving- 6 <\/strong><\/p>\n

Protein : 14.1g<\/p>\n

Fat : 2.1 g<\/p>\n

 <\/p>\n

OATS OMLETE <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Egg white \u2013 2 pc Oats- 30 gm<\/p>\n

Beans – 15 gm Carrot- 15 gm<\/p>\n

Capsicum – 25 gm Skimmed Milk \u2013 200ml<\/p>\n

Onion \u2013 20 gm Tomato \u2013 10 gm<\/p>\n

Refined Oil \u2013 5 ml<\/p>\n

METHOD <\/strong><\/p>\n

Wash and chop veggies as needed.<\/p>\n

You can also use spring onions.<\/p>\n

Set these aside.<\/p>\n

Add oat flour, turmeric, salt, pepper powder in a bowl.<\/p>\n

Add 3 tbsp milk to the flour and make a lamp free batter.<\/p>\n

Beat them all together with a fork until likely frothy.<\/p>\n

The mixture must be a pouring consistency.<\/p>\n

Add oil to a pan and heat it. Don\u2019t let the pan turn extra heat.<\/p>\n

When it is just hot enough, pour the eggs mixture.<\/p>\n

Wait until the base firms up, flit it to the other side. Cook until the egg and veggies are cooked properly.<\/p>\n

To finish off, sprinkle a pinch of pepper powder.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy -271.3 Kcal Portion size : 1 <\/strong><\/p>\n

Protein – 16.1 g No.of.Serving : 1 <\/strong><\/p>\n

Carbohydrate \u2013 28.5 g<\/p>\n

Fat – 8 g<\/p>\n

 <\/p>\n

PESARATTU AND TOMATO CHUTNEY <\/strong><\/span><\/p>\n

PESARATU <\/strong><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Green gram -40 g Oil -1 tsp<\/p>\n

Rice -250g Cumin seeds -1tsp<\/p>\n

Onion -25g Green Chilles -5g<\/p>\n

Salt -As required<\/p>\n

METHOD<\/strong><\/p>\n

Soak 150 g of green gram and 25 g of rice for 6-7 hrs<\/p>\n

Grind soaked green gram and rice add 2 tsp of cumin seeds into a fine paste<\/p>\n

Add chopped onions, green chilles,<\/p>\n

Heat a pan with little oil and spread the grinded paste in it. Cook both the side for 5 mins until it is ready to serve<\/p>\n

TOMATO CHUTNEY <\/strong><\/p>\n

INGREDIENTS: <\/strong><\/p>\n

Tomato (chopped) -50g Mustard -1\/2 tsp<\/p>\n

Onion (chopped) -50g Red chilles -2 nos<\/p>\n

Oil -1 tsp Ginger -5g<\/p>\n

Salt -as required<\/p>\n

Method:<\/strong><\/p>\n

Heat a kadai add 2 tsp oil then add chilles, chopped onion ,tomato, ginger and salt fry it for 5 mins<\/p>\n

Grind the fried vegetables into a fine paste<\/p>\n

Heat a kadai add 1 tsp oil and mustard<\/p>\n

Add the grinded paste and cook for 3-5 mins<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Calories :304 Kcal Portion size : 1 <\/strong><\/p>\n

Carbohydrates : 40g No.of.Serving : 1 <\/strong><\/p>\n

Protein :11g<\/p>\n

Fat :10g<\/p>\n

 <\/p>\n

FLAKE\u2019S IDDLY <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Brown Rice flake – 50 gm Curd – 20 gms<\/p>\n

Onion – 50 gm Carrot -50gm Beans – 50 gm Oil – 10 ml<\/p>\n

Salt to taste<\/p>\n

METHOD OF PREPARATION <\/strong><\/p>\n

Soak brown rice flakes for 10 minutes and drain the water, in drained flakes add curd make a paste in grinder and add salt to taste.<\/p>\n

Saut\u00e9 onion, green chillies and diced vegetables in oil add all the ingredient in the maked batter.<\/p>\n

Pour the batter in idly mould steam for 15 minutes garnish with coriander.<\/p>\n

Serve hot<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Calories :175 Kcal Portion size : 2 <\/strong><\/p>\n

Carbohydrates : 4.5g No.of.Serving : 2 <\/strong><\/p>\n

Protein :1.7g<\/p>\n

Fibre :3.8g<\/p>\n

 <\/p>\n

BLACK GRAM DHAL DHOKLA <\/strong><\/span><\/p>\n

INGREDIENTS : <\/strong><\/p>\n

Black gram dhal \u2013 100g Red chillies \u2013 2<\/p>\n

Green chillies \u2013 2 Salt to taste<\/p>\n

Curry leaves \u2013 few sprigs<\/p>\n

METHOD : <\/strong><\/p>\n

Soak dhal for an hour. Add chillies, curry leaves and salt and grind to a coarse paste. Steam in an idly cooker in a flat bottomed vessel. Cool and cut into triangles.<\/p>\n

NUTRITIONAL VALUE : <\/strong><\/p>\n

Energy :348 kcal Portions size \u2013 2 1\/2 cup <\/strong><\/p>\n

Protein :24 g No. of servings – 4 <\/strong><\/p>\n

Fibre :1.0 g<\/p>\n

Carbohydrates :60 g<\/p>\n

Fat :1.4 g<\/p>\n

 <\/p>\n

MIXED VEGETABLE IDLY <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Idli batter – 200g Carrots(grated) – \u00bd cup<\/p>\n

French beans (chopped) – 2 tbsp Green peas – 2tbsp<\/p>\n

Onions (chopped) – 2tbsp Green chillies – 3-4<\/p>\n

Coriander – \u00bd cup Oil – 1tsp<\/p>\n

Ginger paste – \u00bc tsp Asafoetida – a pinch<\/p>\n

Mustard seeds – \u00bc tsp Salt to taste<\/p>\n

METHOD <\/strong><\/p>\n

For Idlis: <\/strong><\/p>\n

Take your ready-made idly batter in a large bowl and mix it well to remove any bubbles.<\/p>\n

Add some salt to improve the taste of the batter if you think the batter needs it.<\/p>\n

Mix it again to spread the salt uniformly.<\/p>\n

Keep it aside for a while.<\/p>\n

For Vegetable Mixture: <\/strong><\/p>\n

Pour oil in a pan to heat it and add mustard seeds. Once the mustard seeds sizzle, add asafoetida, green chillies and the ginger paste to it.<\/p>\n

Add the onions and saut\u00e9 them till they are golden brown.<\/p>\n

Add the vegetables (carrot, French beans, and peas) and add salt and water. Cook until tender and the mixture turns dry.<\/p>\n

Switch off the flame and add coriander. Mix well.<\/p>\n

Final Steps: <\/strong><\/p>\n

Grease the idly moulds and pour idly batter in them.<\/p>\n

Pour a portion of the vegetable mixture on top of the batter and cover the stuffing with little idly batter on top.<\/p>\n

Steam the mix in the idly maker for 15 minutes.<\/p>\n

Serve them hot with Tomato chutney or Garlic Chutney for a sumptuous meal.<\/p>\n

For variation in taste, you can add garam masala powder or chili powder for zesty vegetable idly.<\/p>\n

The delicious Vegetable Idly is now ready for consumption!<\/p>\n

Enjoy the rich and tasty Vegetable Idlis.<\/p>\n

NUTRITIVE VALUE PER SERVINGS <\/strong><\/p>\n

Energy : 73 cal Portion size : 2 <\/strong><\/p>\n

Carbohydrates : 14.4 g No. of Servings: 2 <\/strong><\/p>\n

Protein : 1.6g<\/p>\n

Fiber : 0.6 g<\/p>\n

Fat : 1g<\/p>\n

 <\/p>\n

JOWAR CHILLA <\/strong><\/span><\/p>\n

INGREDIENTS <\/strong><\/p>\n

Jowar flour-130 GM<\/p>\n

Green chili- 3no<\/p>\n

Onion- 1 no<\/p>\n

Tomato – 1no<\/p>\n

Coriander- 1 tsp<\/p>\n

Salt – 1tbps<\/p>\n

METHOD <\/strong><\/p>\n

Take a bowl add jowar flour, chopped onion, Chopped Tomato, chopped green chilli, Coriander, salt.<\/p>\n

Now add required warm water to the mixture and make a batter.<\/p>\n

Place a pan on stop after getting heated take one laddle of batter pour on to the pan spread it as thin as possible.<\/p>\n

Let it cook on and flip to other side as it turns into little golden colour on both side.<\/p>\n

Take into the plate and service hot with mint chutney<\/p>\n

NUTRITIVE VALUE <\/strong>:<\/p>\n

Energy : 329 kCal Portion size – 2 <\/strong><\/p>\n

Carbohydrate : 74.6 g No. of servings – 1 <\/strong><\/p>\n

Protein : 11.3 g<\/p>\n

Fat :3.19g<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

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