{"id":14325,"date":"2022-11-08T14:12:28","date_gmt":"2022-11-08T09:12:28","guid":{"rendered":"https:\/\/drmohans.com\/?p=14325"},"modified":"2024-11-26T08:28:30","modified_gmt":"2024-11-26T08:28:30","slug":"wdd-midmorning-recipes","status":"publish","type":"post","link":"https:\/\/drmohans.com\/backend\/wdd-midmorning-recipes\/","title":{"rendered":"World Diabetes Day Special \u2013 Mid Morning Recipes"},"content":{"rendered":"

BOTTLE GOURD SOUP
\n<\/span><\/strong>INGREDIENTS<\/strong>
\nBottle gourd – 100grams
\nOnion – 50grams
\nTomato – 50gram
\nOil – 10ml
\nMETHOD<\/strong>
\n\uf076 In a pan, heat oil and saut\u00e9 garlic , bottle gourd, onion and tomato along with with chilli powder, salt and pepper
\n\uf076 Once the vegetables are cooked, add 1 cup of water and pressure cook for 10 minutes
\n\uf076 Cool it down and blend all the ingredients in a blender.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy:130kcal
\nCarbohydrate:9
\nProtein :2
\nFibre : 3g
\nPortion size-1<\/strong><\/p>\n

MIXED VEG SOUP WITH SPROUTS<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nRoughly chopped tomatoes-50gm
\nOnion-1\/2small
\nFinely chopped French beans-25gm
\nCorn-15gm
\nSprouted Green gram whole-15gm
\nOil-1tsp(5ml)
\nSprouted Bengal gram whole-15gm
\nPepper to taste
\nFreshly chopped coriander leaves-15gm
\nSalt to taste
\nMETHOD<\/strong>
\n\uf076 Heat the oil in pressure cooker; add the onions and saut\u00e9 on a medium flame for 1 minute.
\n\uf076 Add the tomatoes, onions, French beans, corn green gram whole, Bengal gram whole and saut\u00e9 on a medium flame for 2 minutes.
\n\uf076 Add 1 1\/2cup of water, mix well and pressure cook for 3 minutes.
\n\uf076 Allow the steam to escape before opening the lid.
\n\uf076 Cool and blend in mixer till it gets smooth.
\n\uf076 Transfer the soup into a deep non-stick pan, add the salt and pepper mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
\n\uf076 Garnish with freshly chopped coriander leaves.
\n\uf076 Serve hot.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :208 Kcal\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Portion size : 1<\/strong>
\nCarbohydrates : 37.7g\u00a0 \u00a0No.of.Serving : 1<\/strong>
\nProtein :10.1g
\nFat :1.795<\/p>\n

MINTY \u2013 BARLEY VEGETABLES SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nFinely chopped onions -10 grams
\nMint leaves \u2013 20 grams
\nFinely chopped garlic – 4 cloves
\nCabbage – 15 grams
\nChopped tomatoes -10 grams
\nCarrot -15 gms
\nBarley -20 grams
\nOil -1 tsp
\nMETHOD<\/strong>
\n\uf076 Heat the oil in non stick pan ,add the onions and garlic and saut\u00e9 over a medium flame for 2to 3 minutes while stirring continiuously
\n\uf076 Add the vegetable stock,tomatoes ,mint leaves and salt ,mix well and simmer fro 5-7 minutes
\n\uf076 Add the barley (boiled for 10-15 mins) and mix well and simmer for another minute
\n\uf076 Remove from the flame add pepper powder
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy -169 kcal Portion Size: 1<\/strong>
\nCarbohydrates – 22 g No. of serving: 1<\/strong>
\nProtein -5 g
\nFat -6.6 g<\/p>\n

HEALTHY EGG SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nPlain greek yogurt \u2013 \u00bc cup
\nBlanched green peas \u2013 \u00bd cup
\nMustard \u2013 \u00bd tsp
\nOnion with greens \u2013 \u00be cup
\nMint leaves \u2013 \u00bd tsp
\nDiced avocado \u2013 \u00bd no
\nCoriander leaves \u2013 \u00bd tsp
\nBlack pepper \u2013 \u00bc tsp
\nBoiled eggs \u2013 3 no
\nSalt as per taste
\nMETHOD<\/strong>
\n\uf076 In a mixing bowl , Combine \u00bc cup plain greek yogurt , \u00bd tsp mustard , \u00bd tsp mint leaves , \u00bd tsp coraiander leaves , \u00bd tsp black pepper and a pinch of salt.
\n\uf076 In another bowl , Mix together 3 diced hard boiled eggs , \u00bd cup blanched green peas , \u00be cup onions with greens and \u00bd diced avocado paste
\n\uf076 Mash all the ingredients together in second bowl
\n\uf076 Combine the contents of both bowls and stir thoroughly & Serve.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 100 Kcal Portion size : 1<\/strong>
\nProtein : 11.3 g No.of.Serving : 1<\/strong>
\nCarbohydrate : 6.6 g
\nFat : 3.1 g<\/p>\n

CHILI-LIME ROASTED CHICKPEAS<\/strong>
\nINGREDIENTS;<\/strong>
\nChickpeas or garbanzo beans, rinsed, drained and patted dry – 1 ounces
\nExtra virgin olive oil \u2013 2 tsp -Chili powder \u2013 1 tsp
\nground cumin \u2013 2 tsp Grated lime zest \u2013 1 tsp
\nLime juice \u2013 1 tsp salt to taste
\nMETHOD;<\/strong>
\n\uf076 Preheat oven to 400\u00b0. Line a 15x10x1-in. baking sheet with foil. Spread chickpeas in a single layer over foil, removing any loose skins. Bake until very crunchy, 40-45 minutes, stirring every 15 minutes.
\n\uf076 Meanwhile, whisk together remaining ingredients. Remove chickpeas from oven; let cool 5 minutes. Drizzle with oil mixture; shake pan to coat. Cool completely. Store in an airtight container.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy :175 kCa Portions size \u2013 2<\/strong>
\nProtein :6grams No. of servings – 2<\/strong>
\nCarbohydrates :23 grams
\nFat :8 grams<\/p>\n

VEGETABLE-OAT SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nOats -\u00bd cup Baby corn -3
\nShallots -2 Chopped beans -\u00bc cup
\nChilly -1 Mustard oil -3 tbsp
\nGarlic cloves -2 Water -1 \u00bd cup
\nChopped carrot -\u00bc cup Whole pepper -\u00bd tsp
\nGreen peas (frozen) -\u00bc cup Lemon -\u00bd
\nSalt-\u00bc tsp
\nMETHOD<\/strong>
\n\uf076 Saut\u00e9 Chopped shallots, garlic, green chilly with oil in a pan
\n\uf076 Once it become golden brown, add vegetables and green beans to it and cook well
\n\uf076 After cooked the vegetables, add water
\n\uf076 Once it get boil, add oats and give it a good mix and close the pan to cook the oats
\n\uf076 Add salt and freshly crushed black pepper and mix then turn off the flame
\n\uf076 Once it cool will get the desirable consistency
\n\uf076 Add juice of a half lemon to the soup and enjoy
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 366.68 Kcal Portion size : 1<\/strong>
\nProtein : 11.4g No.of.Serving : 1<\/strong>
\nCarbohydrate : 54.69g
\nFat : 11.36 g<\/p>\n

SPLIT PEA SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nOlive oil -2 tbsps Water – 3 Cups
\nOnion chopped \u2013 1 Vegetable stock broth – 3 cups
\nCarrot, peeled and chopped – 1 large Fat Free plain yogurt – 3 tbsp
\nGarlic, minced – 2 cloves Freshly ground black pepper -\u00bc tsp
\nDried yellow or green split peas – 1 \u00bd cup
\nCoarsely chopped fresh chives – 3 tbsp
\nSalt for taste
\nMETHOD<\/strong>
\n\uf076 To make chive cream , in a small blender or food processor , combine the chopped chives , yogurt, buttermilk & salt. Process until well blended. Cover and refrigerate until needed.
\n\uf076 In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the carrot and saute until the carrot is softened, about 5 minutes. Add the garlic and saute for 1 minute.
\n\uf076 Stir in the split peas, water, stock, and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.
\n\uf076 In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.
\n\uf076 Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cr\u00e8me and garnish with a sprinkle long cuts of fresh chives. Serve immediately.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy :377 k. Calories Portions size \u2013 21\/2 cup<\/strong>
\nProtein :22grams No. of servings – 4<\/strong>
\nFibre :19 grams
\nCarbohydrates :52 grams
\nFat :9 grams<\/p>\n

LEMONY QUINOA SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nVegetable stock – 200 ml Chopped garlic – \u00bc tbsp
\nQuinoa – 30 g Spinach – 50 g
\nLemon juice – \u00bd tsp
\nChopped garlic – \u00bc tbsp
\nMETHOD<\/strong>
\n\uf076 Combine the vegetable stock , quinoa and garlic in a deep non \u2013stick pan , mix well and cook on medium flame for 15 minutes , while stirring it occasionally
\n\uf076 Add spinach , salt, pepper powder , mix well and cook on a medium flame for 1 minutes while it stirring occasionally
\n\uf076 Switch off the flame add lemon juice and mix well
\n\uf076 Serve with hot
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 115 Kcal Portion size : 1<\/strong>
\nProtein : 4.5g No.of.Serving : 1<\/strong>
\nCarbohydrate : 22.4 g
\nFat : 1.8 g<\/p>\n

DHAL SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nGreen gram dhal \u2013 15 g
\nLentil dhal \u2013 15g
\nTomato \u2013 20 g
\nTurmeric powder
\nPepper powder
\nCoriander leaves
\nSalt
\nMETHOD<\/strong>
\n\uf076 In Pressure cooker add moong dhal , lentil and chopped tomato , turmeric powder then add 3 cups of water cook it for 3-4 whistle, Open the lid and kept it aside
\n\uf076 Mash it nicely add pepper powder, salt and coriander mix well and serve hot
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy -103.4 Kcal Portion size : 1<\/strong>
\nProtein -7.41 g No.of.Serving : 1<\/strong>
\nCarbohydrate \u2013 16.5 g
\nFat -0.67 g<\/p>\n

BROKEN WHEAT UPMA<\/strong>
\nINGREDIENTS<\/strong>
\nBroken wheat \u2013 100 g Curry Leaves \u2013 1 String
\nMustard seed \u2013 \u00bc tsp Green Peas \u2013 25 g
\nGreen chilli (chopped) \u2013 2 Carrot (chopped) \u2013 25 g
\nOnions (chopped) \u2013 30 g Ginger (grated) \u2013 1 tsp
\nCoriander (chopped) \u2013 1 tbsp Urad Dhal \u2013 1 tsp
\nOil \u2013 2 tsp Salt To Taste
\nMETHODS<\/strong>
\n\uf076 Clean and wash the broken wheat thoroughly. Parboil the broken wheat in 2 cups of hot water for 4 minutes. Drain and keep aside.
\n\uf076 Heat the oil in a non-stick kadai and add mustard seed.
\n\uf076 When seeds crackle, add urad dal, curry leaves, green chilli and Saut\u00e9 on a medium flame for 2 minutes.
\n\uf076 Add green pea and carrots mix well for 2 minutes.
\n\uf076 Add broken wheat, salt and 1 cup of water mix well and leave on slow flame to get cooked 10 minutes.
\n\uf076 Finally garnish with coriander and serve hot.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy \u2013 357 kcal Portion size : 2<\/strong>
\nCarbohydrates \u2013 71.48 g No.of.Serving : 1<\/strong>
\nProtein \u2013 11.99 g
\nFat \u2013 1.6 g<\/p>\n

WHEAT MOMOS<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCup whole wheat flour – 100g Green chilli paste – \u00bd tsp
\nBalanced and finely chopped broccoli- 100g Finely chopped garlic – 5g
\nChopped bean sprouts – 50g Pinch of sugar
\nGinger paste – \u00bd tsp
\nMETHOD<\/strong>
\n\uf076 To make healthy momos , combine the whole wheat flour and a little salt in a clean bowl , mix well and knead into a soft dough , using enough water , keep aside
\n\uf076 Combine the Broccoli , bean sprouts , ginger paste , green chilli paste , garlic , and salt in a bowl and mix well , keep the stuffing aside
\n\uf076 Divide the dough into 12 equal portions
\n\uf076 Roll out a portion of the dough and place 1 tbsp of the prepared stuffing in the centre of the circle
\n\uf076 Fold over to make a semi circle one over the other and press the edges lightly with your fingers to seal it
\n\uf076 Bring both corners of the semi circle one over other and again pinch it with your fingers to seal it together
\n\uf076 Steam the momos in a steamer for 10 Minutes
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 20 Kcal Portion size : 2<\/strong>
\nProtein : 0.8g No.of.Serving : 12<\/strong>
\nCarbohydrate : 4.2 g
\nFat : 0.1g<\/p>\n

7 DAYS SALAD RECIPES<\/strong><\/span><\/p>\n

1.KIDNEY BEAN SALAD<\/strong>
\nINGREDIENTS<\/strong>
\nBoiled Kidney beans \u2013 100g Chopped coriander \u2013 2 Tbsp
\nTomato \u2013 100g Lemon juice \u2013 1 Tbsp
\nOnion \u2013 100g Salt \u2013 To taste
\nMETHOD<\/strong>
\n\uf076 Combine all the ingredients in a deep bowl and mix well.
\n\uf076 Just before serving, add the dressing and toss well.
\n\uf076 Serve immediately.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 176 Kcal Portion size : 1<\/strong>
\nProtein : 5g No.Of.Serving : 1<\/strong>
\nCarbohydrate : 13.3g
\nFat : 1.1g<\/p>\n

2.CARROT CABBAGE LETTUCE SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nShredded cabbage \u2013 100g Chopped coriander \u2013 2 tbsp
\nGrated carrot \u2013 100g Lemon juice \u2013 1 Tbsp
\nSherred lettuce \u2013 100g Salt \u2013 To taste
\nMETHOD<\/strong>
\n\uf076 Combine all the ingredients in a deep bowl and mix well.
\n\uf076 Just before serving, add the dressing and toss well.
\n\uf076 Serve immediately.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 29 Kcal Portion size : 1<\/strong>
\nProtein : 1.2 g No.Of.Serving : 1<\/strong>
\nCarbohydrate : 6 g
\nFat : 0.1g<\/p>\n

3.TOMATO CUCUMBER & SMALL ONION SALAD<\/strong>
\nINGREDIENTS<\/strong>
\nTomato cubes \u2013 100g Lemon juice \u2013 1 Tbsp
\nCucumber cubes \u2013 100g Salt \u2013 To taste
\nSliced spring onion \u2013 25g
\nMETHOD<\/strong>
\n\uf076 Combine all the ingredients in a deep bowl and mix well.
\n\uf076 Just before serving, add the dressing and toss well.
\n\uf076 Serve immediately.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 16 Kcal Portion size : 1<\/strong>
\nProtein : 0.7 g No.Of.Serving : 1<\/strong>
\nCarbohydrate : 3 g
\nFat : 0.1g<\/p>\n

4. MELON GUAVA SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWatermelon \u2013 50g
\nGuava \u2013 50g
\nMETHOD<\/strong>
\n\uf076 Combine all the ingredients in a deep bowl and mix well.
\n\uf076 Serve immediately.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 24.4 kcal Portion size : 1<\/strong>
\nProtein : 0.9 g No.Of.Serving : 1<\/strong>
\nCarbohydrate : 3.5 g
\nFat : 0.24g<\/p>\n

5.CORN , TOMATO AND CUCUMBER SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCorn – 150g Lemon juice – 2 tsp
\nTomato – 100g Pepper powder – 1 tsp
\nOnion – 100g Garlic – 1 clove
\nCucumber – 100g Olive oil – 1tsp
\nCapsicum -100g Salt – to taste
\nMint
\nMETHOD<\/strong>
\n\uf076 Cut all the vegetables like onion, tomato, capsicum, cucumber, mint into small pieces and boil the sweet corn
\n\uf076 To Make Lemon garlic dressing, combine olive oil, pepper powder, minced garlic, lemon juice, salt in a small bowl and mix well
\n\uf076 Add all the above chopped vegetables mix well and serve
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 127 kcal Portion size : 1<\/strong>
\nProtein : 5 g No.Of.Serving : 1<\/strong>
\nCarbohydrate : 32 g
\nFat : 3 g<\/p>\n

6.BLACK CHICKPEA SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBlack chick pea \u201350g ( Raw \u2013 uncooked ) Mint and coriander leave
\nOnion \u2013 75g Lemon juice \u2013 1 tsp
\nTomato -75 g Chat masala- 1 tsp
\nCucumber \u2013 75 g Salt – to taste
\nGreen chilli \u2013 to taste
\nMETHOD<\/strong>
\n\uf076 Add the boiled black chickpeas to a bowl. Then add chopped green chili, onions, tomatoes, cucumber, lemon juice and chat masala mix well. Add mint and coriander leavesleaves for seasoning. Taste and adjust salt as needed.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 180 kcal Portion size : 1<\/strong>
\nProtein : 10 g No.Of.Serving : 1<\/strong>
\nCarbohydrate : 33 g
\nFat : 2 g<\/p>\n

7.VEG MOONG PANNER SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWhole green gram – 50 g ( uncooked) Carrot \u2013 50 g
\nPanner \u2013 50g Lemon juice \u2013 1 tsp
\nCabbage \u2013 50 g Green chilli \u2013 1 tsp
\nOnion \u2013 50g Oil \u2013 1 tsp
\nTomato -50 g Salt – to taste
\nCarrot \u2013 50 g Coriander and mint leaves
\nMETHOD<\/strong>
\n\uf076 Make a sprouts of whole green gram and boil
\n\uf076 Cut the paneer into small pieces and add oil saute it in a pan for 2 mins
\n\uf076 Cut all the vegetables ( Cabbage , onion, tomato, carrot , coriander, mint and green chilly ) in to small pieces
\n\uf076 Combine all the above ingredient in a bowl add salt and lemon juice together and mix well and serve
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 220 kcal Portion size : 1<\/strong>
\nProtein : 13 g No.Of.Serving : 1<\/strong>
\nCarbohydrate : 20 g
\nFat : 10 g<\/p>\n

CHILI-LIME ROASTED CHICKPEAS<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nChickpeas or garbanzo beans -2 cans Grated lime zest -1 teaspoon
\nExtra virgin olive oil -2 tablespoons Lime juice -1 tablespoon
\nChili powder – 1 tablespoon Sea salt -3\/4 teaspoon
\nGround cumin -2 teaspoons
\nMETHOD<\/strong>
\n\uf076 Preheat oven to 400\u00b0. Line a 15x10x1-in. Baking sheet with foil. Spread chickpeas in a single layer over foil, removing any loose skins. Bake until very crunchy, 40-45 minutes, stirring every 15 minutes.
\n\uf076 Meanwhile, whisk together remaining ingredients. Remove chickpeas from oven; let cool 5 minutes. Drizzle with oil mixture; shake pan to coat. Cool completely. Store in an airtight container.
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy-178 kcal Portion size : 1<\/strong>
\nFat-8g No.of.Serving : 1<\/strong>
\nCarbohydrate-23g
\nProtein-6g<\/p>\n

VEGETABLE SALD WITH SPINACH OMLLET<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBeans \u2013 15g Cucumber \u2013 15
\nSpinach \u2013 10g Capsicum \u2013 10g
\nCarrot – 10g Egg – 50 g
\nOnion \u2013 10g Tomato \u2013 10g
\nMETHOD<\/strong>
\n\uf076 Pell the cucumber and wash in normal water along with the tomato.
\n\uf076 Cut the beetroot, beans, carrot, tomato and onion and beans
\n\uf076 Sprinkle some pinch of salt and pepper
\n\uf076 Now take 1 or 2 eggs. In a bowl, beat the eggs and stir in the baby spinach and add some onions and salt,pepper and heat the pan and pour these egg mixture on pan
\n\uf076 Continue cooking for 4-5 minuties.
\n\uf076 Serve it
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 133 Kcal Portion size : 1<\/strong>
\nProtein : 7.2g No.of.Serving : 1<\/strong>
\nCarbohydrate : 11.3g
\nFat : 10.9 g<\/p>\n

COLD SOYA SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nSoya chunks : 30g Red bell peppers : 15g
\nPumpkin (yellow): 15g Lettuce : 50g
\nPeas : 15g Curd : 100g
\nMETHOD<\/strong>
\n\uf076 Soak soya chunks in water for 10-15 minutes.
\n\uf076 Once soya chunks have swelled in water, drain out the soaked soya from water and squeeze out excess water.
\n\uf076 Boil pumpkin and peas. And chop bell pepper and lettuce.
\n\uf076 Mix all ingredients in a bowl and add curd, salt and pepper.
\n\uf076 Keep the salad in refrigerator for half an hour and serve cold.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy: 193.02 Kcal Portion size : 1<\/strong>
\nCarbohydrate: 17.4g No.of.Serving : 2<\/strong>
\nProtein: 20.91g
\nFat: 4.4g
\nFibre: 6.46g
\nCalories per serve = 96.5 kcal<\/p>\n

BOTTLE GOURD SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBottle gourd – 100grams
\nOnion – 50grams
\nTomato – 50gram
\nOil – 10ml
\nMETHOD<\/strong>
\n\uf076 In a pan, heat oil and saut\u00e9 garlic , bottle gourd, onion and tomato along with with chilli powder, salt and pepper
\n\uf076 Once the vegetables are cooked, add 1 cup of water and pressure cook for 10 minutes
\n\uf076 Cool it down and blend all the ingredients in a blender.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy :139kcal Portion size : 4<\/strong>
\nCarbohydrate :9 g No.of.Serving : 2<\/strong>
\nProtein :2 g
\nFibre : 3g<\/p>\n

VEGETABLE SOUP<\/strong>
\nINGREDIENTS<\/strong>
\nOnion(Finely cut) -25 g Olive Oil -2 Tsp
\nCarrot -25 g Water -3 Cups
\nGarlic minced -2 cloves Black pepper -1\/4 tsp
\nGreen peas – 1 \u00bd cup
\nMETHOD<\/strong>
\n\uf076 In a large sauce pan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden for 5 minutes.
\n\uf076 Add the carrot and saut\u00e9 until the carrot is softened about 5 minutes; add the garlic and saut\u00e9 for 1 minute.
\n\uf076 Stir in the split peas, water stock and the pepper and bring to boil, reduce the heat to low, cover partially and simmer until the peas are tender.
\n\uf076 In a blender or food processor, pure the soup in batches until smooth and return to sauce pan over medium heat.
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 140 Kcal Portion size : 1<\/strong>
\nProtein : 10g No.of.Serving : 2<\/strong>
\nCarbohydrate : 35g
\nFat : 2.5g<\/p>\n

LETTUCE AND CAULIFLOWER SOUP<\/strong>
\nINGREDIENTS<\/strong>
\nIceberg lettuce, torn into pieces – 100 g Finely chopped cauliflower – 50 g
\nOil – 10 g Finely chopped onions. – 25 g
\nFreshly ground black pepper – for taste Salt to taste
\nMETHOD<\/strong>
\n\uf076 Heat the oil in a deep non-stick pan; add the onions and saut\u00e9 on a medium flame for 1 minute.
\n\uf076 Add the lettuce and cauliflower and saut\u00e9 on a medium flame for 2 minutes
\n\uf076 Add 3 cups of water and salt mix well and cook on a medium flame for 10 minutes, while stirring occasionally.
\n\uf076 Allow the mixture to cool completely and blend in a mixer to a smooth pur\u00e9e.
\n\uf076 Transfer the pur\u00e9e into a deep non-stick pan, add the pepper powder, mix well and cook on a medium flame for 5 minutes, while stirring occasionally and serve hot.
\nNUTRIENT VALUES PER SERVING<\/strong>
\nEnergy – 121.50 K cal Portion size -200 ml<\/strong>
\nProtein – 4.5 g No of servings – 2<\/strong>
\nCarbohydrates – 3.0 g
\nFat – 10.30 g<\/p>\n

GARLIC VEGETABLE SOUP<\/strong>
\nINGREDIENTS :<\/strong>
\nGarlic – 30 g Chili powder – 1tsp
\nCabbage – 50 g Turmeric powder – 1 tsp
\nOnion – 50 g Oil – 10 ml
\nCarrot – 40 g Salt to taste
\nCurry leaves – few Coriander leaves – few
\nMETHOD :<\/strong>
\n\uf076 Heat 2 top oil in a deep non stick pan
\n\uf076 Add 1 tsp finely chopped garlic ,1 tsp finely chopped green chilles,chopped onion,cabbageand carrot
\n\uf076 Saut\u00e9 well for 5 mins.Let it cool.Grind them in mixer jar.serve hot.<\/p>\n

NUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 131K cal Portion size : 1
\nCarbohydrate : 5 g No.of.Serving : 1
\nProtein : 4 g
\nFat : 5 g<\/p>\n

OATS AND CINNAMON BISCUITS<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nOats -1\/2 cup Baking powder- – 1\/4 tsp
\nCinnamon- -1\/2 cup Low fat butter- – 2 \u00bd tbsp
\nWhole wheat flour- -1\/2 cup
\nMETHOD<\/strong>
\n\uf076 Cook the oats keep a side and mash it
\n\uf076 Mix all the cinnamon powder and baking powder whole wheat flour
\n\uf076 Low fat butter and add salt also to the mashed oats mix it well
\n\uf076 Make it as biscuits shape and fry it and serve these biscuits will stay up to week
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy – 22 kcal Portion size : 1<\/strong>
\nProtein – 0.5 grams No.of.Serving : 1<\/strong>
\nCarbohydrate -2.7 grams
\nFat – 1 gram<\/p>\n

HOURSE GRAM VEG SALAD<\/strong><\/span>
\nINGRIDENTS<\/strong>
\nHorse gram -50g Cucumber -20g
\nOnion -20g Coriander leaves -10g
\nCarrot -20g Salt to taste
\nTomato -25g
\nMETHOD<\/strong>
\n\uf076 Clean & pick any stones from hours gram, add then to a large bowl, rinse well a few times
\n\uf076 Pour fresh water & soak in enough water for about 6 to 8 hours
\n\uf076 Add horse gram, 2 cups water & little salt in a pressure cooker, cook for 3 whistle in high flame & keep the flame in medium
\n\uf076 After the pressure has gone, drain the water for rasam or soup, the cooked horse gram keep it a side
\n\uf076 Next chopped all vegetables and coriander
\n\uf076 Combine all the ingredient in a bowl, mix well & serve
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 133 Kcal Portion size : 1<\/strong>
\nProtein : 7.2g No.of.Serving : 1<\/strong>
\nCarbohydrate : 11.3g
\nFat : 10.9 g<\/p>\n

PLANTAIN STEM SOUP<\/strong>
\nINGREDIENTS:<\/strong>
\nPlaintain Stem -200g Oil – 2Tsp
\nGram Flour -15g Asafoedita – A Pinch
\nOnion -50g Coriander Leaves -As required
\nTomato -50g Salt to Taste
\nMETHOD:<\/strong>
\n\uf076 Wash and cut the plantain stem without fiber.
\n\uf076 Cut onion ,tomato small pieces.chop corrinader leaves.
\n\uf076 Heat pot,add little oil add onion, tomato,ginger garlic paste until it gets brown,then add chopped plantain stem in it .
\n\uf076 Sprinkle little salt, turmeric, asafoedita and 1 tsp of red chilli powder.
\n\uf076 Add enough water ,with thickening agent bengramflour .Boil it for plantain stem gets cooked.
\n\uf076 Finally add coriander leaves in it.Serve hot.
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 25kcal Portion Size – 2<\/strong>
\nCarbohydrate :5g No. of Serving -4<\/strong>
\nProtein : 1.2g
\nFat : 0.5g
\nFiber : 1 g<\/p>\n

RAINBOW SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nShredded green cabbage \u2013 120g Green onions, sliced – 3
\nShredded red cabbage \u2013 120g Apple, finely chopped – 1
\nCarrots – 120g Lemon juice – 1 tbsp.
\nCelery stalks, thinly sliced \u2013 2 Tofu mayo – 1\/2 cup
\nMETHOD<\/strong>
\n\uf076 Combine cabbage, carrots, celery, and green onions in a salad bowl.
\n\uf076 In a separate bowl, toss apple with lemon juice. Add to salad.
\n\uf076 Add tofu mayo or another dairy- and egg-free mayonnaise substitute and apple juice concentrate and mix well. If possible, chill before serving.
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 39 Kcal Portion size : 1<\/strong>
\nProtein : 1.3 g No.of.Serving : 1<\/strong>
\nCarbohydrate : 3 g
\nFat : 1.0 g<\/p>\n

VEGETABLE SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCarrot – 100 gram ( chopped) Turmeric powder – a pinch
\nBeans – 100 gram ( chopped) Salt \u2013 to taste
\nCabbage – 100 gram (chopped) Pepper – a pinch
\nGarlic – 15 gram ( finely chopped) Oil – 10 ml
\nCorriander leaves \u2013 few Water – Required amount
\nMETHOD<\/strong>
\n\uf076 In a tava add add oil and heat it
\n\uf076 Add all the chopped vegetables, salt and turmeric powder sort it well
\n\uf076 Add required amount of water and pressure cook it for 2 wishtle
\n\uf076 Add required pepper and serve it hot
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 14.1 kcal Portion size : 100 ml<\/strong>
\nCarbohydrate : 2.55 g No of serving : 2<\/strong>
\nProtein : 0.48 g
\nFat : 0.09 g<\/p>\n

CORN AND PEANUT CHAAT<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCorn \u2013 50g Onion \u2013 10g
\nBoiled green peas \u2013 60g
\nCoriander \u2013 10g
\nSalted peanuts \u2013 3-4 nos
\nSalt,pepper and lemon juice
\nTomatoes \u2013 10g
\nMETHOD<\/strong>
\n\uf076 Mix all the ingredients in a bowl and serve as a chaat.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy-161 kcal Portion size: 1<\/strong>
\nProtein-5g No.of.Serving: 1<\/strong>
\nFat-1g
\nCarbohydrate \u2013 21g<\/p>\n

BABY CORN SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBaby corn – 3
\nKashmiri red chilli powder -\u00bc tsp
\nAmchur – \u00bd tsp
\nSalt – \u00bc tsp
\nCucumber, chopped – 15 gm
\nTomato, chopped -15 gm
\nCarrot, grated – 15 gm
\nCapsicum, chopped -15 gm
\nCoriander, finely chopped -15 gm
\nMint\/pudina, finely chopped -15gm
\nChilli, finely chopped – 1
\nLemon Juice – 5 ml
\nPeanuts, roasted & crushed -5gm
\nSpring Onion, chopped (optional) -15 gm
\nMETHOD<\/strong>
\n\uf076 Saute baby corn without oil until it turns brown
\n\uf076 Add \u00bd tsp cumin powder, \u00bc tsp chilli powder, \u00bd tsp amchur and \u00bc tsp salt.
\n\uf076 Mix well making sure the spices are well combined.
\n\uf076 Further add \u00bd cucumber, \u00bd tomato, \u00bd carrot, 2 tbsp capsicum, 2 tbsp spring onion, 2 tbsp coriander, 2 tbsp mint, 1 chilli and 1 tsp lemon juice.
\n\uf076 Mix well making sure everything is well combined.
\n\uf076 Finally, serve baby corn salad garnished with 2 tbsp roasted peanuts.
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nCalories : 162 kcal Portion Size -2<\/strong>
\nProtein : 17.8 g No .of Serving -2<\/strong>
\nCarbohydrate : 52g
\nFat : 9.7g<\/p>\n

CAULIFLOWER SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCauliflower \u2013 150 gms Pepper \u2013 1 tsp
\nOnion \u2013 1 nos (big) Oil \u2013 3 ml
\nSalt \u2013 as per required
\nMETHOD<\/strong>
\n\uf076 Heat the oil deeply in pan. Add onion and saute on a medium flame for 2 mins.
\n\uf076 Add cauliflower and saute on a medium flame for 3-4 mins
\n\uf076 Add milk and water mix well and cook on a medium flame 8-10 mins
\n\uf076 Allow the mix to cool completely once it get cool completely blend in mixer till it become smooth mix
\n\uf076 Tranfer the mix back to the pan add salt pepper and some chopped cauliflower
\n\uf076 Cook well on medium flame for another 4 mins
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 160 Kcal Portion size : 1<\/strong>
\nProtein : 4.3g No.of.Serving : 1<\/strong>
\nCarbohydrate : 11 g
\nFat : 10.3 g<\/p>\n

BROWN BREAD MUSHROOM SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nChopped mushrooms \u2013 2cups Low fat milk – \u00bc cup
\nBrown bread – 1 slices Salt to taste
\nLow- fat butter \u2013 2tsp Pepper – 3tsp
\nChopped onions \u2013 \u00bc cup
\nMETHOD<\/strong>
\n\uf076 Heat the butter in a deep non- stick pan, add the onions and mushrooms and saute on a medium flame for a minute.
\n\uf076 Add 3 cups af hot water, mix well and cook on a medium flame for 5 to 6 minuted or till the mushrooms get cooked.
\n\uf076 Allow it to cool slightly and blend in a mixer to a smooth transfer the puree into the pan.
\n\uf076 Add the salt, pepper and milk, mix well and bring to a boil.
\n\uf076 Seveit hot with toasted brown breads slices in to small pieces
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 55 Kcal Portion size : 1<\/strong>
\nProtein : 1.9g No.of.Serving : 1<\/strong>
\nCarbohydrate : 4.3g
\nFat : 2.9 g<\/p>\n

JOWAR KALE PALAK SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nSoaked & cooked whole jowar – 1\/4 cup
\nKale leaves – 1\/2 cup
\nChopped baby spinach -1\/2 cup
\nCapsicum cubes -1\/2 cup
\nBlanched broccoli floret -1\u00bd cup
\nMushroom -1\/2 cup
\nAlfalfa sprouts -1\/2 cup
\nLemon Juice -1\/2 tsp
\nGrated ginger -1\/4 tsp
\nFreshly ground black pepper.
\nRoasted pumpkin seeds -1 tsp
\nDive oil -2tsp
\nMETHOD<\/strong>
\n\uf076 Firstly boil the whole jowar and keep it aside
\n\uf076 Take a bowl and add all the vegetables kale leaves, chopped baby spinach, capsicum cubes,
\n\uf076 Broccoli florets and mix well
\n\uf076 Later add the sprouts and mix well
\n\uf076 Add 2 tsp olive oil and \u00bd tsp lemon juice for taste
\n\uf076 Finally garnish the salad with grated ginger, grounded black pepper and 1 tsp roasted pumpkin Seeds
\n\uf076 Now the salad is ready to serve.
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy- 228 cal Portion size-1<\/strong>
\nCarbohydrates-27 g No. of servings-<\/strong>4
\nProtein- 6.5g
\nFat -0.2 g
\nFiber -6 g<\/p>\n

CARROT, CUCUMBER, RAJMA SALAD & BIT BETTER JUICE<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nCarrot \u2013 100 g Mint leaves \u2013 2 tbsp
\nCucumber \u2013 100 g Lemon juice \u2013 1 tbsp
\nMint leaves \u2013 2 tbsp Rama \u2013 50 g
\nFreshly grounded Black pepper \u2013 2 pinches
\nMETHOD<\/strong>
\n\uf076 Wash and finely slice the carrot and cucumber.
\n\uf076 Soak Rajma in a bowl of water for 8 hours or overnight and pressure cook it for 3 whistles with salt.
\n\uf076 In a bowl add finely chopped mint leaves, lemon juice, black pepper and mix it well.
\n\uf076 Add the finely sliced carrot, cucumber and the boiled, drained rajma to the bowl.
\n\uf076 Mix all the ingredients and toss well & Serve
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy \u2013 50 kcal Portion size- 2<\/strong>
\nCarbohydrate \u2013 10 g No. of serving \u2013 8<\/strong>
\nProtein – 2.5 g
\nFat \u2013 0.3 g<\/p>\n

BIT BETTER JUICE<\/strong>
\nINGREDIENTS<\/strong>
\nBitter guard \u2013 150 gms
\nLemon juice -10ml
\nPepper -5 gms
\nPREPARATION :<\/strong>
\n\uf076 Cut the bitter guard in medium sized pieces without seeds
\n\uf076 Add the cut pieces in mixer and blend till smooth
\n\uf076 Strain the mixture using 100ml water
\n\uf076 Add the lemon juice , pepper powder & salt it ans mix well
\n\uf076 Serve it immediately
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy \u2013 15 kcal Portion size \u2013 1<\/strong>
\nProtein -0.9 g No.of.Serving – 2<\/strong>
\nCarbohydrates \u2013 2.6 g
\nFat \u2013 0.1 g
\nFiber \u2013 2.5g<\/p>\n

BARNYARD MILLET VEGETABLE SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nKuthiraivali[Barnyard millet,
\njhangora] – 100g
\nOnion – \u00bd Cup
\nCarrot – \u00bc Cup
\nCabbage – \u00bc Cup
\nOil -1 tsp
\nGarlic – 50 gm
\nGreen chillies – \u00bd tsp
\nVegetable stock-4 cups
\nSalt- 2 tsp
\nMETHOD<\/strong>
\n\uf076 Heat the oil in a deep Non-stick pan, add garlic and green chilies and saut\u00e9 on a medium flame for 10 minutes
\n\uf076 Add the onions, carrot, French beans, cabbage and saut\u00e9 on a flame for 3- 4 minutes
\n\uf076 Add the vegetable stock and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally
\n\uf076 Add pepper powder to the soup, mix well and cook on a medium flame for 1 to 2 minutes.
\n\uf076 Serve immediately garnished with Coriander leaves.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :71 Kcal Portion size : 4<\/strong>
\nCarbohydrates : 9.9g No.of.Serving : 2<\/strong>
\nProtein : 1.8g
\nFat : 2.7g<\/p>\n

WHEY SOUP<\/strong>
\nINGREDIENT<\/strong>
\nWhey – 3\/4 cup
\nCumin seeds – 1\/3 tsp
\nPaneer – 100 gms
\nSalt to taste
\nMETHOD<\/strong>
\n\uf076 To make whey soup , heat the oil in a deep non-stick pan and add the cumin seeds .
\n\uf076 When the seeds crackle, add the green chilles , whey,salt and pepper , mix well and bring to boil.
\n\uf076 Add the paneer and coriander , mix well and simmer for 30 seconds .
\n\uf076 Serve the WHEY SOUP hot.
\nNUTRITIVE VALUS PER SERVING<\/strong>
\nEnergy – 76 kcal Portion size – 4<\/strong>
\nProtein -2.5 g No.of.Serving – 2<\/strong>
\nCarbohydrates -1.5 g
\nFat -6.6 g<\/p>\n

CABBAGE CARROT SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nShredded cabbage – 1 cup
\ncoarsely grated carrot – 1 cup
\nShredded lettuce – 1\/2 cup
\norange segments – 1\/2 cup
\nChopped coriander – 1\/4 cup
\nsalt to taste
\nMETHOD<\/strong>
\n\uf076 To make cabbage, carrot and lettuce salad, combine all the ingredients together in a deep bowl and toss well
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :29 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 6 g No.of.Serving : 1<\/strong>
\nProtein : 1 g
\nFat : 1.9 g<\/p>\n

VEGETABLE SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCarrot – 100 gram ( chopped)
\nTurmeric powder – a pinch
\nBeans – 100 gram ( chopped)
\nSalt \u2013 to taste
\nCabbage – 100 gram (chopped)
\nPepper – a pinch
\nGarlic – 15 gram ( finely chopped)
\nOil – 10 ml
\nCorriander leaves \u2013 few
\nWater – Required amount
\nMETHOD<\/strong>
\n\uf076 In a tava add add oil and heat it
\n\uf076 Add all the chopped vegetables, salt and turmeric powder sort it well
\n\uf076 Add required amount of water and pressure cook it for 2 wishtle
\n\uf076 Add required pepper and serve it hot
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 14.1kcal Portion Size : 100 ml<\/strong>
\nCarbohydrate : 2.55g No.of.Serving : 2<\/strong>
\nProtein : 0.48g
\nFat : 0.09g<\/p>\n

HERBAL SPICED BUTTER MILK<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCumin seeds \/ Jeera – 1\/2 tsp (Roasted and powdered) Salt – 1\/2 tsp or as needed
\nCurry leaves – 5 Curd – 50 ml
\nPudina \/ Mint leaf -1\/2 cup Ice cold Water – 1 cup
\nCilantro \/ Coriander leaf – 2\u20133 Sprigs
\nMETHOD<\/strong>
\n\uf076 Make sure Jeera is powdered well
\n\uf076 Blend Cumin, Curry leaves, Mint leaves, Coriander leaves, Salt, Yogurt, Water using a whipper to get a smoothie texture and then to foam
\n\uf076 Refrigerate or keep chaas in an earthen pot and Serve Cold
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy :23.2 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 0.8g No.of.Serving : 1<\/strong>
\nProtein : 0.8g
\nFat : 1.23g<\/p>\n

SMOOTHIES<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nRice flakes -50gm Skimmed milk-100ml
\nApple -1no’s Nuts-10gm
\nMETHOD<\/strong>
\n\uf076 Wash and soak the rice flakes for 15 -20 minutes
\n\uf076 Blend all the ingredients together
\n\uf076 Use few crushed nuts as toppings
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy -140 Kcal Portion size : 1<\/strong>
\nProtein -5 g No.of.Serving : 2<\/strong>
\nCarbohydrate – 27 g
\nFat – 5.0 g<\/p>\n

TRIO SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCorn – 150g Lemon juice – 2 tsp
\nTomato – 100g Pepper powder – 1 tsp
\nOnion – 100g Garlic – 1 clove
\nCucumber – 100g Olive oil – 1tsp
\nCapsicum -100g Salt – to taste
\nMint
\nMETHOD<\/strong>
\n\uf076 Cut all the vegetables like onion, tomato, capsicum, cucumber, mint into small pieces and boil the sweet corn
\n\uf076 To Make Lemon garlic dressing, combine olive oil, pepper powder, minced garlic, lemon juice, salt in a small bowl and mix well
\n\uf076 Add all the above chopped vegetables mix well and serve
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 127 kcal Portion size : 1<\/strong>
\nProtein : 5 g No.of.Serving : 1<\/strong>
\nCarbohydrate : 32 g
\nFat : 3 g<\/p>\n

PUMPKIN SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nOnion -75g Jjeera -2tsp
\nPumpkin -100g Garlic -5g
\nOil -15g Pepper and salt -as required
\nWater -200ml
\nMETHOD<\/strong>
\n\uf076 Add 1 tsp of oil in a pan, add jeera ,finely chopped garlic
\n\uf076 Add chopped onion and pumpkin
\n\uf076 Add a glass of water , salt ,pepper and boil
\n\uf076 Grind it and serve
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy -115kcal Portion size : 4<\/strong>
\nCarbohydrates -13 g No.of.Serving : 2<\/strong>
\nProtein -2g
\nFat -5.2g<\/p>\n

SWEET -VEGETABLE SOUP<\/strong>
\nINGREDIENTS<\/strong>
\nSweet corn – 10 gms Onion -25 g
\nOil – 2 tsp Carrot -25 g
\nWater – 3 cups Garlic minced -2
\nCloves – 2 Black pepper -1\/4 tsp
\nGreen peas – 25 gms
\nMETHOD<\/strong>
\n\uf076 In a large sauce pan, heat the oil over medium heat. Add the onion and saute until soft and lightly golden for 5 minutes.
\n\uf076 Add the carrot and saut\u00e9 until the carrot is softened about 5 minutes; add the garlic and saut\u00e9 for 1 minute.
\n\uf076 Stir in the split peas, sweet corn to water stock and the pepper, spices and bring to boil, reduce the heat to low, cover partially and simmer until the peas are tender cooked.
\n\uf076 Serve hot.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :140 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 35g No.of.Serving : 2<\/strong>
\nProtein :10g
\nFat :2.5g<\/p>\n

MINTED CUCUMBER LASSI<\/strong><\/span>
\nINGREDIENTS
\nFresh skimmed curd – 150ml Green chilli-1
\nMint leaves – 1 tsp Salt to taste
\nSmall tender cucumber- 2
\nMETHOD<\/strong>
\n\uf076 Chop the cucumber and blend it with other ingredients in a mixer and serve chill for mid morning or mid evening.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy :57 k. Cal Portion size -1 cup<\/strong>
\nCarbohydrate :9.4 grams No. of servings – 1<\/strong>
\nProtein :9.4 grams
\nFat :0.2gram<\/p>\n

SPROUTS MASALA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nMoong sprouts – 1 cup Herbs and spices \u2013 1tsp
\nOnions – \u00bc cup Chopped carrot, cucumber \u2013 2tbsp
\nMint and coriander – 1 small bunch Salt to taste
\nLemon juice – 1 tsp
\nMETHOD<\/strong>
\n\uf076 Firstly, blanch the moong sprouts in hot water for 5 minutes. Then drain off the water.
\n\uf076 Make sure the moong sprouts are softened a bit, yet crunchy.
\n\uf076 Then shift the blanched moong sprouts into a large mixing bowl.
\n\uf076 Add cumin powder, chili powder, amchur, and salt according to taste and mix well making sure the spices mix well.
\n\uf076 Further add finely chopped cucumber, tomato, carrot, capsicum, and onion.
\n\uf076 Also add coriander-mint chutney.
\n\uf076 Lastly add some lemon juice and give it a good mix.
\n\uf076 Masala moong sprouts are ready to eat!
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 164cal Portion size : 1<\/strong>
\nCarbohydrates : 24.8 g No. Of Servings : 1<\/strong>
\nProtein : 9.3g
\nFiber : 3.1 g
\nFat : 3.1 g<\/p>\n

MIXED VEGETABLE SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nFOR DRESSING olive oil -1 tbsp-15 ml Lemon juice -1 tbsp -15 ml
\nChopped coriander \u2013 1 tbsp Sugar substitute \u2013 2 tbsp
\nOregano \u2013 \u00bd tsp Salt to taste
\nFOR SALAD<\/strong>
\nShredded lettuce \u2013 50g Finely chopped capsicum \u2013 30g
\nBoiled corn \u2013 50 g Green gram sprouts \u2013 30g
\nFinely chopped carrots \u2013 30g
\nMETHOD<\/strong>
\n\uf076 Mix all the vegetables together
\n\uf076 Mix all the ingredients of salad dressing and keep it aside
\n\uf076 Mix 1 & 2 together and toss it well
\n\uf076 Serve immediately
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy -199 Kcal Portion size : 1<\/strong>
\nProtein -4.2 g No.of.Serving : 1<\/strong>
\nCarbohydrate – 35 g
\nFat -4.8 g<\/p>\n","protected":false},"excerpt":{"rendered":"

BOTTLE GOURD SOUP INGREDIENTS Bottle gourd – 100grams Onion – 50grams Tomato – 50gram Oil – 10ml METHOD \uf076 In […]<\/p>\n","protected":false},"author":1,"featured_media":16461,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[350,392],"tags":[956,959,962,965],"class_list":["post-14325","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","category-diabetes-diet","tag-diabetes-diet","tag-drmohans-recipes","tag-midmorning-recipe","tag-wdd"],"acf":[],"yoast_head":"\nWorld Diabetes Day Special \u2013 Mid Morning Recipes - Dr. Mohan's<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drmohans.com\/backend\/wdd-midmorning-recipes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"World Diabetes Day Special \u2013 Mid Morning Recipes - 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