{"id":14339,"date":"2022-11-10T13:42:12","date_gmt":"2022-11-10T08:42:12","guid":{"rendered":"https:\/\/drmohans.com\/?p=14339"},"modified":"2024-11-26T08:24:30","modified_gmt":"2024-11-26T08:24:30","slug":"wdd-teatime-recipes","status":"publish","type":"post","link":"https:\/\/drmohans.com\/backend\/wdd-teatime-recipes\/","title":{"rendered":"World Diabetes Day Special \u2013 Tea Time Recipes"},"content":{"rendered":"

CHICKPEA CUTLET<\/strong><\/span>
\nIngredients :<\/strong>
\nChickpeas – 50grams
\nPotato – 50gram
\nCarrot – 50gram
\nOil – 10ml
\nMethod of preparation :<\/strong>
\n1. Coarsely smash cooked chickpea
\n2. Cook and smash potatoes and carrot
\n3. Combine all ingredients and roll in to a cutlet shape
\n4. Heat a pan , apply oil and shallow fry the cutlets until cooked
\nNutritive value :<\/strong>
\nCalories : 230
\nCarbohydrates : 12
\nProtein :6
\nFibre : 2.6
\nPortion size-1<\/strong><\/p>\n

Sprouts Cutlet<\/strong><\/span>
\nIngredients :<\/strong>
\n\u25cf Green moong dal 30gms
\n\u25cf Brown chana 30gms
\n\u25cf Rice flour 30gms
\n\u25cf Coriander leaves 8-10 finely chopped
\n\u25cf Red chilli powder \u00bd tsp
\n\u25cf Chaat masala \u00bd tsp
\n\u25cf Cumin powder \u00bd tsp
\n\u25cf Oil 5ml
\n\u25cf Salt to taste
\nMethod :<\/strong>
\n\u25cf Chop coriander leaves finely & place in a bowl. Add white peas, brown chana, green chana, salt & mash with a potato masher.
\n\u25cf Add red chilli powder, chat masala, cumin powder & mix
\n\u25cf Heat the pan on medium high flame.
\n\u25cf Shape the mixture into small cutlets, roll them in rice & place in the pan to shallow fry. When the underside is done, flip over & cook till both sides are evenly golden.
\n\u25cf Serve hot with green chutney.
\nThe nutritive value for per serving<\/strong>
\nEnergy : 359cals
\nProtein : 14.25g
\nFat : 7.2g<\/p>\n

SPROUTED COWPEAS VEGETABLES SALAD<\/strong><\/span>
\nINGREDIENT:<\/strong>
\n\u2022 Cow peas \u2013 50G
\n\u2022 Cabbage – 20G
\n\u2022 Tomatoes – 20G
\n\u2022 Cucumber – 20G
\nPREPARATION METHOD:<\/strong>
\n\u2022 Firstly wash the cow peas thoroughly and make a knot in clothes to make a sprouts
\n\u2022 Then grate some cabbage, tomatoes, cucumber and mix the sprouts sprinkle little salt to taste
\nNUTRITIVE VALUE<\/strong>
\nCALORIES: 112kcal PORTION SIZE:1 MEDIUM CUP SIZE<\/strong>
\nPROTEIN: 10.15g NO.OF.SERVINGS: 1<\/strong>
\nCHO: 18.9g
\nFIBRE: 2.3G
\nFAT: 0.9g<\/p>\n

HEALTHY EGG SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nPlain greek yogurt \u2013 \u00bc cup Mustard \u2013 \u00bd tsp Mint leaves \u2013 \u00bd tsp Coriander leaves \u2013 \u00bd tsp Black pepper \u2013 \u00bc tsp Boiled eggs \u2013 3 no. Blanched green peas \u2013 \u00bd cup Onion with greens \u2013 \u00be cup Diced avocado \u2013 \u00bd no. Salt as per taste
\nMETHOD<\/strong>
\n\u2022 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\u2022 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\u2022 Mash all the ingredients together in second bowl
\n\u2022 Combine the contents of both bowls and stir thoroughly
\n\u2022 Serve.
\nNUTRITIONAL CONTENT PER SERVING<\/strong>
\nEnergy \u2013 100 cal
\nFibre \u2013 2.0 g Carbs \u2013 6.6 g
\nFats \u2013 3.1 g
\nProtein \u2013 11.3 g
\nPortion size \u2013 1 cup<\/strong>
\nNo. of servings \u2013 2 no.<\/strong><\/p>\n

Sprouts salad<\/strong><\/span>
\nINGREDIENTS;<\/strong>
\nMoong Mixed Sprouts \u2013 \u00be cup
\nChopped Coriander- 2 tbsp
\nGrated Radish \u2013 \u00bc cup
\nFenugreek- \u00bc cup
\nOil- 1tsp
\nGreen Chilli-1 pc
\nMETHOD;<\/strong>
\n1.To make mixed sprouts salad,combine the mixed sprouts,coriander,radish,tomatoes,fenugreek leaves and salt in a deep bowl and mix well.
\n2.Heat the oil in a small non-stick pan,add the green chilli and asafoetida and saut\u00e9 on a medium flame.
\n3.pour this tempering over the salad and mix well.
\n4.Just before serving,discard the green chilli and serve immediately.
\nNUTRITIVE VALUE PER SERVING;<\/strong>
\nEnergy- 66 calories Portion size-2<\/strong>
\nProtein-4 g No.of serving-3<\/strong>
\nCarbohydrate-9g
\nFat-3g<\/p>\n

VEGETABLE-OAT SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\n1. Oats – \u00bd cup
\n2. Shallots – 2
\n3. Chilly – 1
\n4. Garlic cloves – 2
\n5. Chopped carrot – \u00bc cup
\n6. Green peas (frozen) – \u00bc cup
\n7. Baby corn – 3
\n8. Chopped beans – \u00bc cup
\n9. Mustard oil – 3 tbsp
\n10. Water – 1 \u00bd cup
\n11. whole pepper – \u00bd tsp
\n12. Lemon – \u00bd
\n13. Salt – \u00bc tsp
\nMETHOS<\/strong>
\n\uf0d8 Saut\u00e9 Chopped shallots, garlic, green chilly with oil in a pan
\n\uf0d8 Once it become golden brown, add vegetables and green beans to it and cook well
\n\uf0d8 After cooked the vegetables, add water
\n\uf0d8 Once it get boil, add oats and give it a good mix and close the pan to cook the oats
\n\uf0d8 Add salt and freshly crushed black pepper and mix then turn off the flame
\n\uf0d8 Once it cool will get the desirable consistency
\n\uf0d8 Add juice of a half lemon to the soup and enjoy
\nNutritive value
\nEnergy – 366.68 kcal Portion size – 1<\/strong>
\nCarbohydrate – 54.69 g Number of serving – 1<\/strong>
\nProtein – 11.4 g
\nFat – 11.36 g<\/p>\n

MINTY LIME ICED TEA<\/strong><\/span>
\nINGREDIENTS :<\/strong>
\nFreshly brewed unsweetened tea, cooled -120 ml
\nLime juice \u2013 30 ml
\nFresh mint leaves – 25 gms
\nIce cubes – 5-6 cubes
\nMETHOD :<\/strong>
\n\uf0d8 To prepare brewed tea, heat water to a simmer, remove from heat and add the tea. Generally, steep 1 teaspoon of tea per 1 cup of water.
\n\uf0d8 In a blender, combine the tea, lime juice, mint leaves and ice cubes. Blend until smooth and frothy.
\n\uf0d8 Pour into a tall chilled glass and garnish with a mint spring.
\nNUTRITIVE VALUE :<\/strong>
\nEnergy :16 k.cal Portion size – 1<\/strong>
\nCarbohydrates :4grams No. Of servings – 1<\/strong>
\nProtein :0grams
\nFat :0 grams
\nFibre :0 grams<\/p>\n

KARELA TIKES<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBitter gourd -75g
\nCarrot – 25 g
\nPeas – 10 g
\nLow fat paneer – 10 g
\ncoriander leaves – few
\noats – 10 g
\nGreen chili paste -2 tsp
\nLemon juice – 1 tsp
\nOil – To need
\nPREPARATION METHOD<\/strong>
\n\u2022 Cut bitter gourd into small pieces. Apply a little salt to the bitter gourd , mix well & keep aside for 3 min. squeeze and keep the water aside .
\n\u2022 Combine the bitter gourd , chopped carrot, boiled peas, scrambled paneer, coriander leaves, oats, green chili paste, lemon juice and salt in a bowl and mix well.
\n\u2022 Shape each portion into 50 mm , flat round tikes
\n\u2022 Heat a non stick taka and grease it using 1\/2 tsp of oil
\n\u2022 Place 4 karalla tikes and cook them using \u00bd tsp of oil , till they turn golden brown in color from both sides
\n\u2022 Repeat step 4 & 5 to cook more karalla tikes
\nNUTRITIVE VALUS PER TIKKI<\/strong>
\nEnergy 75 kcal
\nCarbohydrate 11.5 gm
\nFat 2.4 gm
\nFiber 2.5 gm<\/p>\n

VEGETABLE SPROUT SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWhole green gram \u2013 25 g
\nChick peas \u2013 25g
\nCabbage \u2013 20 g
\nCucumber \u2013 25g
\nOnion \u2013 20 g
\nTomato \u2013 20g
\nBlack Pepper \u2013 1\/2 tsp
\nLemon juice \u2013 \u00bd tsp
\nSalt
\nMETHOD<\/strong>
\n\uf076 Soak the whole green gram dhal overnight and make it sprouts
\n\uf076 Boil the chickpea and kept it aside
\n\uf076 Add sprouted green gram dhal , boiled chick peas finely chopped onion, tomato, cabbage cucumber mix well
\n\uf076 Add lemon juice, black pepper and a pinch of salt ix well and serve
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy \u2013 191.7 K cals
\nProtein – 11.65 g
\nCarbohydrate \u2013 31.89g
\nFat \u2013 1.9 g
\nPortion size -1<\/strong>
\nNo of serving -1<\/strong><\/p>\n

METHI SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nFenugreek leaves – 50 g olive oil – 5 g
\nTomato – 20 g onion – 20 g
\nGarlic – 2 clove water – 4 cups
\nSalt and pepper as per taste
\nPREPARATION<\/strong>
\n\uf076 Chop all the vegetables and wash them.
\n\uf076 Now take a saucepan and heat oil. Then add garlic and onion along with tomato and fenugreek leaves.
\n\uf076 Stir fry for a few minutes till they turn bright.
\n\uf076 Add water along with salt and pepper and allow it to boil for 20 minutes till the vegetables are tender.
\n\uf076 Serve hot.
\nNUTRITIVE VALUE<\/strong>
\nEnergy – 82.21 kcal No. of servings \u2013 1<\/strong>
\nCarbohydrates \u2013 4.89 g Portion Size – 1<\/strong>
\nProtein \u2013 2.65 g
\nFat \u2013 5.48 g<\/p>\n

GARLIC VEGETABLE SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nGarlic (finely chopped) – 25 g Carrot \u2013 20 g
\nBeans \u2013 20 g Peas \u2013 20 g
\nOnion (finely chopped) \u2013 20 g Oats \u2013 20 g
\nOil \u2013 1 tsp Coriander (chopped) \u2013 2 tsp
\nSalt to taste
\nPREPARATION<\/strong>
\n\uf076 Heat the oil in a non-stick pan, add the garlic and onion to Saut\u00e9 on a medium flame for 2 minutes.
\n\uf076 Add the mixed vegetables 3 cups of water, salt and pepper, mix well and cook for 3 minutes on a low flame while stirring continuously.
\n\uf076 Add oats and coriander mix well and cook on a medium flame for another 2 minutes
\n\uf076 Serve garlic vegetable soup hot.
\nNUTRITIVE VALUE<\/strong>
\nEnergy \u2013 189 kcal No. of servings – 1<\/strong>
\nCarbohydrates \u2013 28 g Portion Size – 1<\/strong>
\nProtein \u2013 5.79 g
\nFat \u2013 6.64 g<\/p>\n

WHEAT MOMOS<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCup whole wheat flour – 100g
\nBalanced and finely chopped broccoli – 100g
\nChopped bean sprouts – 50g
\nGinger paste – \u00bd tsp
\nGreen chilli paste – \u00bd tsp
\nFinely chopped garlic – 5g
\nPinch of sugar
\nMETHOD<\/strong>
\n*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*Combine the Broccoli , bean sprouts , ginger paste , green chilli paste , garlic , and salt in a bowl and mix well , keep the stuffing aside
\n*Divide the dough into 12 equal portions
\n*Roll out a portion of the dough and place 1 tbsp of the prepared stuffing in the centre of the circle
\n*Fold over to make a semi circle one over the other and press the edges lightly with your fingers to seal it
\n*Bring both corners of the semi circle one over other and again pinch it with your fingers to seal it together
\n*Steam the momos in a steamer for 10 Minutes
\nNUTRITIVE VALUE(Per 1 NO)<\/strong>
\nENERGY 20cal
\nPROTEIN 0.8g
\nFAT 0.1g
\nCHO 4.2g
\nServing 12 NOS <\/strong>
\nPortion size 2<\/strong><\/p>\n

CHAPATI PINWHEEL PATTIES<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWheat Flour \u2013 50g Panner \u2013 20gms
\nGrated Carrot \u2013 10g Green chillies \u2013 5gms
\nChopped onion \u2013 10g Cumin Powder \u2013 2tsp
\nChopped cabbage \u2013 10g Chilli Powder \u2013 1tsp
\nPepper powder \u2013 1tsp Ginger Garlic Paste \u2013 1 tsp
\nCurry Leaves Oil – 2 tsp
\nSalt to taste
\nMETHOD<\/strong>
\n\uf076 In a bowl, combine 100 gms of wheat flour with water to form dough.
\n\uf076 Place all of the chopped vegetables, Panner, and mash it thoroughly in a bowl.
\n\uf076 After mashing, combine the mashed vegetables with the cumin powder, chilli powder, pepper powder, ginger, and garlic paste. Now add the mixture and roll it up.
\n\uf076 Cut the roll into little bite-sized pieces after rolling.
\n\uf076 2 teaspoons of oil should be added to a tawa, and it should be heated.
\n\uf076 Now drop each rolled-up chapatti into the oil one at a time.
\n\uf076 Once it turns a golden brown colour, remove it.
\n\uf076 The dish of chapatti bits is prepared.
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 305.8 Kcal Portion Size – 2<\/strong>
\nCarbohydrate : 35.6 g No. of Serving- 6<\/strong>
\nProtein : 9.42g
\nFat : 13.2 g<\/p>\n

STUFFED FRENCH TOAST<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nFat-free cream cheese (about 5 ounces) – \u00bd cup Vanilla extract -\u00bd tsp
\nStrawberry or apricot spreadable fruit-2 tbsp Apple pie spice – \u00bd tsp
\nFrench bread- 8 (1-inch slices) Nonstick cooking spray
\nEgg whites- 2 Fat-free milk – \u00be cup
\nStrawberry or apricot spreadable fruit – \u00bd cup
\nMETHOD<\/strong>
\n\uf076 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).
\n\uf076 In small bowl, combine egg whites, egg, milk, vanilla and apple pie spice. Lightly coat nonstick griddle with cooking spray; heat over medium heat.
\n\uf076 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.
\n\uf076 Meanwhile, in small saucepan, heat 1\/2 cup spreadable fruit until melted, stirring frequently. Serve over French toast.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy -150 Kcal Portion size : 1<\/strong>
\nProtein -7g No.of.serving : 1 slice<\/strong>
\nCarbohydrates -29g
\nFat -1g<\/p>\n

VEGETABLE CUTLET<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nBengal ram dhal – 20g Ginger – 5g
\nCapsicum -10g Coriander leaves – 10g
\nBeans – 10g Wheat flour \u2013 25g
\nCarrot – 10g Tomato – 10g
\nFenugreek leaves – 10g
\nMETHOD<\/strong>
\n1. Boiled all the vegetables until well cooked.
\n2. Drain all the excess moisture and mash them
\n3. Add some salt to the veggies and mix everything well.
\n4. If needed, add some wheat gram dhal flour (or) corn flour and put it aside.
\n5. In a bowl, make a slightly thin batter of refined flour with water
\n6. Dip each patty in a batter on both the sides. heat the oil for shallow frying.
\n7. Shallow roast them on both the sides until golden and crisp.
\n8. And serve it
\nNUTRITIVE VALUE:<\/strong>
\nEnergy – 118.3g Portion size – 2<\/strong>
\nProtein – 1.6g No.of servings – 6<\/strong>
\nFat – 8.5g
\nCarbohydrates – 8.4g<\/p>\n

OATS MOONG DAL TIKKI<\/strong><\/span>
\nINGREDIENTS REQUIRED:<\/strong>
\nOats -20 gms
\nGreen gram dhal -30 gms
\nBengal gram flour-20gms
\nOnion-10 gms
\nCarrot-10 gms
\nMilk-30 ml
\nOil-10 ml
\nGaram masala-2 gms
\nRed chilli powder-1.5 tsp
\nSalt-to taste
\nMETHOD:<\/strong>
\n\u2022 Dry roast the Oats in a pan for 5 minutes, without getting burnt. When it is cool make it into a fine powder.
\n\u2022 Cook the green gram dal till it becomes soft. No need to pressure cook. If you soak it for 10 minutes in water and cook in open flame it will be done in 10 minutes.
\n\u2022 Drain the excess water and allow this to cool.
\n\u2022 Grind the green gram dal coarsely without adding any water.
\n\u2022 Put this in a wide bowl and add the oats powder, Bengal gram flour, finely chopped onion, grated carrot, coriander leaves, red chilli powder, garam masala and salt.
\n\u2022 Combine this nicely and make it into small tikkis.
\n\u2022 Dip this in milk and roll in the dry oats. Coarsely grind this before using.
\n\u2022 Place this on a pan and cook by adding little oil on both sides till it becomes golden brown.
\nNUTRITIVE VALUE :<\/strong>
\n\u2022 Energy :369 k.cal Portion size – 2<\/strong>
\n\u2022 Carbohydrates :32.3grams No. Of servings – 2<\/strong>
\n\u2022 Protein :15.94grams
\n\u2022 Fat :13.2 grams
\n\u2022 Fibre :2.6 grams<\/p>\n

WHEAT- VEGETABLES MOMOS<\/strong>
\nIngredients :<\/strong>
\nWheat flour – 75 gm
\nOnion – 50 gm
\nCabbage – 50 gm
\nCauliflower – 50 gm
\nCarrot – 50 gm
\nOil – 10 ml
\nMethod 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.
\nNutritive value:<\/strong>
\nCalories:378k.cal
\nCarbohydrates : 56 g
\nProtein:10.1 g
\nFibre:11
\nPortion Size – 1<\/strong><\/p>\n

OATS SOUP<\/strong>
\nINGREDIENTS:<\/strong>
\nOil -2 tsp Onion – 50 g
\nCarrot -50 g Garlic minced – 2 cloves
\nOats -100 g Water -100 ml
\nBlack pepper -1\/4 tsp
\nMETHOD:<\/strong>
\n1.In a large sauce pan, heat the oil over medium heat, add the onion and saut\u00e9 unit soft and lightly golden,now add the carrot and saut\u00e9.
\n2.Add the garlic and saut\u00e9 for 1 minute.
\n3.Now add the oats into the water, reduce the heat for light flame and cover it partially and simmer until it boils.
\n4. when the mixture thickens , turn of the flame and serve it
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nCalories :110 k cal Fat :2.5 g
\nCarbohydrates :30 g Portion size :1<\/strong>
\nProtein :9 g No.of serving :2<\/strong><\/p>\n

LETTUCE AND CAULIFLOWER SOUP<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nIceberg lettuce, torn into pieces – 100 g Finely chopped cauliflower – 50 g
\nOil – 10 g Finely chopped onions. – 25 g
\nSalt to taste
\nFreshly ground black pepper – for 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
\nFiber – 1.7 g
\nFat – 10.30 g<\/p>\n

GARLIC VEGETABLE SOUP<\/strong><\/span>
\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>
\nHeat 2 top oil in a deep non stick pan
\nAdd 1 tsp finely chopped garlic ,1 tsp finely chopped green chilles,chopped onion,cabbageand carrot
\nSaut\u00e9 well for 5 mins.Let it cool.Grind them in mixer jar.serve hot
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 70.4 K cal
\nCarbohydrate: 2.80 g
\nProtein : 2.09 g
\nFat : 0.05 g<\/p>\n

APPLE – NUT BUTTER<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nApple \u2013 100g
\nCashew nut \u2013 5 g
\nAlmonds \u2013 5 g
\nWalnuts \u2013 5 g
\nPREPERATION<\/strong>
\n\uf076 Add roasted nuts to a blender \/ mixer until a creamy butter forms. This can take up to 10-12 or more minutes. Scrape down sides as needed.
\n\uf076 Serve with half cut pieces of apple.
\nNUTRITIVE VALUES<\/strong>
\nEnergy \u2013 141 kcal No. of servings – 1<\/strong>
\nCarbohydrates \u2013 13.76 g Portion Size – 1<\/strong>
\nProtein \u2013 3.11 g
\nFat \u2013 8.73 g<\/p>\n

JOWAR FLAKES MIXTURE<\/strong><\/span>
\nINGRIDENTS:-<\/strong>
\nJowar flakes – 50 gm Ground nuts – 25 gm
\nBengal gram dhal roasted – 25 gm Salt – as required
\nCurry leaves – 10 gm Cummin seed – 5 gm
\nTurmeric – pinch Chilli powder – 1\/3
\nOil – 5 gm Garlic – 10 gm
\nMETHOD:-<\/strong>
\n\uf076 Heat oil in a pan, once it is heated, toss peanuts in the oil till they start crackling and turn slightly red in colour, transfer then on a plate
\n\uf076 In the same pan in remaining oil toss the cummin seeds, curry leaves, garlic turn colour it, then add turmeric, chilli powder, salt, Bengal gram roasted, at this stage add jowar flakes +ground nuts mix well and serve
\nNUTRITIVE VALUE PER SERVING:-<\/strong>
\nEnergy – 313.8Kcal Portion size – 2<\/strong>
\nProtein – 17.42 g No. Of Serving – 2<\/strong>
\nCHO -56.9 g
\nFat – 11.3g
\nFibre – 6.42 g<\/p>\n

KAVUNI RICE MODAK<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nKavuni rice -100g
\nOnion -50g
\nCarrot -100g
\nGreenchilli -10g
\nRoasted Bengal gram flour -50g
\nCurry leaves -small punch
\nOil -10 ml
\nSalt -to taste
\nMETHOD:<\/strong>
\n\u2022 Dry roasts the rice for 5-7 minutes and make a fine powder of it.
\n\u2022 Take a bowl add salt and water, to make a dough like soft consistency.
\n\u2022 Cut all vegetables in small dices.
\n\u2022 Add roasted coarsed Bengal gram dhal powder with vegetables .
\n\u2022 Place the dough in different shapes mold and fill with vegetables.
\n\u2022 Boil for 10-15 minutes in steaming, serve hot with mint chutney.
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nEnergy : 107kcal Portion Size – 4<\/strong>
\nCarbohydrate : 18g No.of Serving – 2<\/strong>
\nProtein : 5g
\nFat : 2.5g<\/p>\n

QUINOA SALAD<\/strong>
\nINGREDIENTS:
\n\u2022 1 cup quinoa 2 tbsps olive or canola oil
\n\u2022 1 \u00bc cups water 1 tomatoes halved
\n\u2022 1 lemon, juiced (about 2 tbsps) \u00bc chopped red onion
\n\u2022 garlic clove, minced \u00bd cup reduced fat feta cheese
\n\u2022 \u00bc tsp ground black pepper
\n\u2022 2 tbsps olive or canola oil
\n\u2022 1 large cucumber , seeded and cut into \u00bd – inch pieces
\nMETHOD :<\/strong>
\n\uf0d8 In a medium saucepan over high heat, bring quinoa and water to a boil. Reduce heat to medium-low and cover. Simmer for about 10 minutes or until the quinoa is tender.
\n\uf0d8 Remove quinoa from heat and let stand, covered, for 5 minutes. Then fluff quinoa with a fork and spread it out onto a large rimmed baking sheet to cool.
\n\uf0d8 In a small bowl, whisk lemon juice, garlic and pepper. Gradually whisk in oil.
\n\uf0d8 After the quinoa has cooled, transfer it to a large bowl and add the dressing, cucumber, tomatoes, parsley and onion. Top with feta cheese and toss gently to mix.
\nNUTRITIVE VALUE:<\/strong>
\nEnergy :313 k.cal portion size -2<\/strong>
\nCarbohydrates :40grams No. of servings – 4<\/strong>
\nProtein :9 grams
\nFat :13 grams
\nFibre :6 grams<\/p>\n

SPINACH ROLLS<\/strong><\/span>
\nINGREDIENTS;-<\/strong>
\n\u2022 Spinach leaves – 100gms Eggs – 3
\n\u2022 Onion – 50gms Carrot – 50gms
\n\u2022 Parsley – 25gms Garlic – 4Cloves
\n\u2022 Curry powder -1tsp Chili flakes – 1tsp
\n\u2022 Salt – 1tsp Pepper – 1tsp
\n\u2022 Fat-free cottage cheese – 25gms Oil – 250ml
\nMETHOD;-<\/strong>
\n\uf0d8 Thaw the spinach and squeeze out the water (you can use a strainer).
\n\uf0d8 Mix spinach, 2 eggs, garlic, cottage cheese, half the salt, and pepper in a mixing bowl.
\n\uf0d8 Place parchment paper on a baking sheet and spray with cooking spray. Transfer the spinach mixture to the sheet and press it flat.
\n\uf0d8 Pre – Heat the oil in a pan. Finely chop onion and parsley. Grate the carrots.
\n\uf0d8 In a skillet with a little cooking spray, fry the onions for about a minute. Then add the carrots and parsley to the pan and let it simmer for about 2 min.
\n\uf0d8 Add cottage cheese, curry, chili, the other half of the salt, and pepper. Mix briefly.
\n\uf0d8 Take the skillet off the heat, add an egg, and mix it all together.
\n\uf0d8 Spread the filling over the cooled spinach. Don\u2019t spread it all the way to the corners, or it will spill out when you roll it up.
\n\uf0d8 Carefully roll up the spinach mat and filling, and then fry the rolls for 5-10mins.
\n\uf0d8 Once the time is up, take out the roll and let it cool for 5-10 min before cutting it into slices and serving.
\nNUTRITIVE VALUE<\/strong>
\nCalories: 310kcal No of Serving: 2<\/strong>
\nCarbohydrates: 19.6g Portion size: 1<\/strong>
\nProtein: 27.3g
\nFat: 10.4g
\nFiber: 5.1g<\/p>\n

CORN AND PEANUT CHAAT<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nCORN – 1\\2CUP
\nBOILED GREEN PEAS – 1\\4CUP
\nSALTED PEANUTS3 – 4
\nTOMATOES-1
\nONION-1
\nCORIANDER -1
\nSALT,PEPPER AND LEMON JUICE TO TASTE
\nPREPARATION METHOD ;<\/strong>
\nMIX ALL THE INGREDIENTS IN A BOWL AND SERVE AS A CHAAT.
\nNUTRITIVE VALUE :<\/strong>
\nENERGY-100KCAL
\nPROTEIN-5G
\nFAT-1G<\/p>\n

Stuffed Capsicum<\/strong><\/span>
\nIngredients
\nCapsicum -100gm Oil – 5 ml
\nCumin seeds -5 gm Grated low-fat paneer -10gm
\nChilli Powder -5gm Chopped green chilles – 2 gm
\nAs required Salt Chopped coriander -5gm
\nGrated ginger -5 gm Finely chopped garlic -5gm
\nOil -5 ml Salt as required
\nLow-fat milk -5 ml
\nChopped and boiled mixed vegetables -50 gm
\nMethod:<\/strong>
\n1. Take a small bowl to add turmeric powder, chili powder . Add a little water and make a smooth paste. Keep aside.
\n2. Add tomatoes diced, onion chopped, capsicum diced, and little milk into a blender and blend until smooth and fine. Set aside.
\n3. Wash big bell peppers thoroughly and cut thick slices after deseeding them.
\n4. Mash the paneer and add ginger garlic powder , coriander , chilles and stuff in the capsicum
\n5. Heat oil in a pan, fry these bell pepper slices paneer stuffing side first for 3 minutes on medium flame then flip and fry again for 3 minutes evenly on both the sides. Keep them aside.
\nNutritive value:<\/strong>
\nENERGY: 212 kcal Portion size -3<\/strong>
\nProtein: 5.91g No of Serving – 3<\/strong>
\nFat: 9.033g
\nCarb: 14.97 g
\nFiber: 10.13g<\/p>\n

SPROUTED COWPEAS VEGETABLES SALAD<\/strong><\/span>
\nINGREDIENT:<\/strong>
\n\u2022 Cow peas -1\/2 cup
\n\u2022 Cabbage \u2013 25 gms
\n\u2022 Tomatoes -1 medium
\n\u2022 Cucumber -1\/2 .
\nPREPARATION METHOD:<\/strong>
\n\u2022 Firstly wash the cow peas throughtly and make a knot in clothes to make a sprouts
\n\u2022 Then grate some cabbage, toamtoes, cucumber and mix the sprouts sprinkle little salt to taste
\nNutritive value:<\/strong>
\nENERGY: 175 kcal Portion size -3<\/strong>
\nProtein: 5.91g No of Serving – 3<\/strong>
\nFat: 9.033g
\nCarb: 14.97 g
\nFiber: 10.13g<\/p>\n

CAPSICUM SUBZI<\/strong><\/span>
\nINGREDIANTS<\/strong>
\nCapsicum cubes- 2.5cups
\nSour curd \u2013 2tbsp
\noil- 1tbspn
\nMustard seeds- 1 tsp
\nCumin seeds- 1tsp
\nAsafoetida- 1\/4tsp
\nCurry leaves \u2013 5-6
\nGrated coconut- 2tbsp
\nsalt to taste
\nMETHOD:<\/strong>
\n\uf076 Combine the capsicum and sour curds in a deep bowl, mix well and keep aside.
\n\uf076 Heat the oil in a separate pan and add the mustard seeds.
\n\uf076 Add the cumin seeds, asafetida ad curry leaves and saute on a medium flame for a few seconds.
\n\uf076 Add the capsicum curd mixture , salt and 1 tbsp of water and mix well. Cover with a lid and cook on a medium flame for 5 minuted, while stirring occasionally.
\n\uf076 Remove from the flame, add the grated coconut and mix well
\n\uf076 Serve with toasted brown bread slice
\nNUTRITIVE VALUE :<\/strong>
\nEnergy :116 kcal Portion size -2<\/strong>
\nCarbohydrates :6.3grams No. of servings – 5<\/strong>
\nProtein :2.2grams
\nFat : 9 grams
\nFibre : 8grams<\/p>\n

Club sandwich<\/strong><\/span>
\nIngredients<\/strong>
\n\u2022 Whole wheat bread toasted -6slices
\n\u2022 Mint and onion chutney -2tbsp
\n\u2022 FOR THE FILLING
\n\u2022 Lettuce leaves -2
\n\u2022 Unpeeled cucumber -8slices
\n\u2022 Tomatoes -8 slices
\n\u2022 Chilas -2
\nFOR THE CHILAS;
\n\u2022 Whole wheat -2 tbsp Besan – 25gm
\n\u2022 Jowar – 1 \u00bd Chopped onions -3tbsp
\n\u2022 Chopped tomatoes – 25GM Chopped coriander -2tbsp
\n\u2022 Green chilli -1 Salt to taste
\n\u2022 Oil for cooking -1TSP
\nMETHOD OF PREPARATION<\/strong>
\n\u2022 -Mix together all ingredients in a bowl & add enough water to make a smooth batter & divide into 2 equal “Portions
\n\u2022 Heat a non- stick pan and grease. it lightly with oil
\n\u2022 Spread one portion of the batter on it to form a sound thick round chila of 100 mm diameter.
\n\u2022 cook on both sides. till golden brown, using a little oil
\n\u2022 Apply little chutney on all toasted bread slices & keep aside
\n\u2022 Place a toasted whole wheat bread slice on a flat dry surface , put one chila on it. Cover with another toasted bread slice with the chutney side facing up
\n\u2022 Place a lettuce leaf , 4 slices cucumber & 4 slices of tomatoes on it & cover with the third toasted bread slice
\n\u2022 Repeat with remaining ingredients to make 1 more sandwich
\n\u2022 Cut each sandwich in to 4 equal portions & serve immediately
\nNUTRITIVE VALUE<\/strong>
\n\uf0d8 Energy:248cal Portion size-4<\/strong>
\n\uf0d8 Protein:12.3g No. of Serving-8<\/strong>
\n\uf0d8 Carbohydrates : 47.8g
\n\uf0d8 Fiber:15.8g
\n\uf0d8 Fat: 5.1g<\/p>\n

BROWN POHA CUTLET<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nBrown flakes \u2013 200 g
\nSplit moong dal \u2013 50 g
\nGreen chillies \u2013 5 g
\nSpinach \u2013 50 g
\nCoriander leaves \u2013 5 g
\nLemon juice \u2013 5 ml
\nGroundnut oil \u2013 5 ml
\nSalt \u2013 3 g
\nMETHOD:<\/strong>
\n1. Place the flakes in a sieve and hold it under running water for few seconds. Keep it aside to drain out the water.
\n2. Soak the moong dal in a bowl of water for about 1 hour.
\n3. Drain and add the flakes, split moong dal, green chillies to a mixer and grind to a coarse paste without using water.
\n4. Transfer the paste into a bowl, add chopped spinach, coriander, lemon juice and salt and mix well.
\n5. Divide the mixer into small balls then flat and round shaped cutlets.
\n6. Heat a tava, grease it with oil, cook the cutlets with 1 tsp oil until they turn brown in colour on both sides.
\n7. Serve it hot with green chutney.
\nNUTRIENT VALUES:<\/strong>
\nEnergy- 75 kcal
\nProtein- 1.8 g
\nCarbohydrates \u2013 12 g
\nFat \u2013 1.2 g
\nPortion size \u2013 2<\/strong>
\nServing size – 10<\/strong><\/p>\n

Sprouts Tikki<\/strong><\/span>
\nIngredients<\/strong>
\nsprouted moong 80 gm
\nchopped coriander (dhania) 3 tbsp
\nchopped mint leaves (phudina) 3 tbsp
\nbesan (bengal gram flour) 1 tbsp
\nsalt to taste
\nasafoetida (hing) a pinch
\ngreen chilli paste 2 tsp
\nchopped coriander (dhania) for rolling 1 tbsp
\nchopped mint leaves (phudina) for rolling 1 tbsp
\noil for greasing and cooking 1 tsp
\nMethod<\/strong>
\n\u2022 Blend the sprouted moong along with little water in a mixer to a smooth paste.
\n\u2022 Transfer it to a bowl, add the coriander, mint leaves, besan, salt, asafoetida and green chilli paste and mix well.
\n\u2022 Divide the mixture into 6 equal portions and roll out each portion into round flat thin tikkis.
\n\u2022 Roll each tikki in mint leaves and coriander, till they are covered from all the sides.
\n\u2022 Heat a non-stick tava , and cook each tikki, using 1\/8 tsp oil, till they turn golden brown in colour from both the sides.
\nServe immediately.
\nNutritive value<\/strong>
\nEnergy 54 cal
\nProtein 3.2 g
\nCarbohydrates 7.7 g
\nFiber 2.4 g
\nFat 1.1 g
\nNo of serving -6<\/strong><\/p>\n

FOXTAIL MILLET ADAI<\/strong>
\nINGREDIENTS<\/strong>
\nFOXTAIL MILLET \u2013 20 GM
\nTUR DAL \u2013 10 GM
\nCHANNA DAL \u2013 10 GM
\nURAD DAL \u2013 5 GM
\nRED CHILLIES \u2013 2 HING \u2013
\nA PINCH SALT AS NEEDED
\nOIL \u2013 2 TSPN
\nMETHOD<\/strong>
\nSOAK FOXTAIL MILLET & ALL THE 3 DAL (TURDAL, CHANNA DAL & URAD DAL) TOGETHER 3-4 HRS. GRIND IT ALONG WITH SALT, RED CHILLIES, HING. THE BATTER SHOULD NEITHER THICK OR THIN. HEAT A TAWA, POUR A LADLE OF ADAI BATTER & SPREAD IT IN A CIRCULAR MOTION JUST AS YOU DO FOR REGULAR ADAI. DRIZZLE A TSPN OF OIL AROUND THE ADAI, ONCE IT IS COOKED FLIP IT OVER THE OTHER SIDE. REMOVE FROM TAWA & SERVE HOT WITH CHUTNEY.
\nNUTRITIVE VALUE
\n<\/strong>ENERGY \u2013 119 CALORIES PORTION SIZE -1<\/strong>
\nCARBOHYDRATES \u2013 11.7 GM NO OF SERVING – 2<\/strong>
\nPROTEIN \u2013 3.3 GM
\nFAT \u2013 5.6 GM<\/p>\n

MIXED UP GRAIN<\/strong><\/span>
\nINGREDIENTS :
\n\u2022 Wheat berries 60gm
\n\u2022 Pearl barley 50gm
\n\u2022 Wild rice 50 gm
\n\u2022 Water 2cups
\n\u2022 Minced red onion 1
\n\u2022 Salt to taste
\nPREPARATION METHOD:<\/strong>
\n\u2022 Combine the grains and water in a medium saucepan.Bring toa boil over high heat .
\n\u2022 Reduce the heat to low and cover.simmer until all the water is absorbed,about 1 hour.
\n\u2022 Remove from the heat.Add the minced onion, salt to taste .stir and serve .
\nNUTRITIVE VALUE<\/strong>
\n\u2022 Energy – 160 Kcal
\n\u2022 Carbohydrates – 35 g
\n\u2022 Protein – 6g
\n\u2022 Fiber – 6 g<\/p>\n

Lemon tea recipe<\/strong><\/span>
\nIngredients<\/strong>
\n\u2022 Chopped mint leaves -25gm
\n\u2022 Lemon juice -1 tsp
\nMethod<\/strong>
\n1. Combine the mint leaves, lemon juice in a bowl and 2 cups of hot water mix well.
\n2. Cover a lid and keep aside for 10 minutes.
\nNutrient values:<\/strong>
\nEnergy : 4 k.cal Portion size – 1<\/strong>
\nCarbohydrates : 0.5 grams No. Of servings – 1<\/strong>
\nProtein : 0.5 grams
\nFat : 0.1 grams
\nFibre : 0.2 grams<\/p>\n

PROTEIN SALAD<\/strong><\/span>
\nIngredients:<\/strong>
\nGreen gram – 50 gram
\nBlack channa – 50 gram
\nSoaked Badam – 5 nos ( chopped)
\nPumpkin seed – 10 gram
\nMethod:<\/strong>
\n1. Soak the green gram and black chana for over night
\n2. In the morning drain the water and Add water and salt pressure cook it for 5 wishtle
\n3. Drain the water and replace it in a bowl add badam mix it well and serve it
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nENERGY: 80.2
\nCARBOHYDRATE: 15.07
\nPROTEIN: 3.57
\nFAT: 0.44
\nPORTION SIZE: 1 BOWL<\/strong>
\nNO OF SERVING: 3<\/strong><\/p>\n

BOILED MULTI GRAIN SPROUTS<\/strong><\/span>
\nINGREDIENTS<\/strong>
\n\u2022 Ragi 20 Gm
\n\u2022 Bajra 20 Gm
\n\u2022 Green Gram 50 Gm
\nMETHOD<\/strong>
\n\u2022 First, place the seeds in a bowl or jar. Then, fill with water: use around 2-3 times the amount of water to seeds. Keep them in a dark place at room temperature for 8-12 hours. Once you’ve soaked your seeds and started the germination process, the next stage is to rinse and drain them until they start sprouting.
\nNUTRITIVE VALUE :<\/strong>
\nEnergy :315 k.cal Portion size – 1<\/strong>
\nCarbohydrates :57grams No. Of servings – 2<\/strong>
\nProtein :16.17grams
\nFat :1.7 grams
\nFibre :12.2grams<\/p>\n

RICE FLAKES CUTLET<\/strong><\/span>
\nINGREDIENTS:-<\/strong>
\nRice Flakes – 100 g Chili powder – 1 tsp Brown Bread crumbs – 50 g Turmeric powder – 1 tsp
\nOnion (Finely cut) – 25 g Mustard – 1 tsp
\nCarrot – 25 g Oil – 20 g
\nCurry leaves – few Salts to taste
\nCoriander leaves – few
\nMETHOD:-<\/strong>
\n\uf076 Wash and soak rice flacks in water for five minutes.
\n\uf076 Heat a pan with little oil and add Mustard, Onion, Curry leaves, Coriander leaves, Rice flacks, Chili powder, Turmeric powder, Carrot, Salt and mix well.
\n\uf076 Shape this mixture to the shape of a cutlet.
\n\uf076 Roll the cutlets with bread crumbs as both the sides and cook on a dosa pan served with little oil. Serve hot.
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nEnergy : 86 Kcal Portion Size – 2<\/strong>
\nCarbohydrate : 140 g No. of Serving- 6<\/strong>
\nProtein : 1.6g
\nFat : 2.8 g<\/p>\n

LEMON \u2013 CINNAMON TEA<\/strong><\/span>
\nINGREDIENTS :<\/strong>
\nGreen tea -1tb
\nCinnamon stick -1 inch
\nGinger – 1\/2 inc
\nLemon juice – A pinch
\nWater – 100ml
\nMETHOD :<\/strong>
\n1.Take a cup of water in a vessel. Add ginger and cinnamon to it and bring it to boil. 2. Add the green tea and let it steep for 3-4 minutes. 3. Add lemon juice and allow it to steep for another minute. 4. Strain and serve .
\nNUTRITIVE VALUE :<\/strong>
\nEnergy :6 k.cal portion size – 1<\/strong>
\nCarbohydrates :4grams No. Of servings – 1<\/strong>
\nProtein :0grams
\nFat :0 grams
\nFibre :0 grams<\/p>\n

SOYA CHUNKS TIKKA<\/strong><\/span>
\nIngredients:<\/strong>
\nSoya chunks : 1 cup Besan flour : 2 tbsp
\nGarlic cloves : 10 Ginger (chopped): 1 tsp
\nCoriander leaves : \u00bd cup Onions : \u00bd cup
\nSoaked chana dhal : \u00bc cup Red chilli powder: 1 tsp
\nGaram masala powder : 1 tsp Coriander powder: \u00bd tsp
\nLemon juice : 1 tsp Oil : 1 tbsp
\nSalt as desired
\nMethod:<\/strong>
\n\u2022 Soak the soya chunks in 1 cup hot water and cover it for 15 minutes
\n\u2022 Now squeeze the soya chunks and drain the water
\n\u2022 Add garlic cloves, ginger, green chillies, coriander leaves and soaked chana dhal in mixer jar and grind it
\n\u2022 Now add soya chunks and grind it again and make it as paste.
\n\u2022 Take out mixture in a bowl and add all the remaining ingredients.
\n\u2022 Mix all it well and make the mixture into small tikkas.
\n\u2022 Roast them on both sides on hot pan by adding some oil and Serve them.
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nEnergy : 166 cals Portion size : 1<\/strong>
\nCarbohydrates : 23.5 g No. Of Servings: 1<\/strong>
\nProtein : 4.7g
\nFiber : 4.6 g
\nFat : 6.3g<\/p>\n

 <\/p>\n

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