Methi Jowar Roti
Ingredients :
● Jowar flour 60gms
● Fenugreek leaves 30gms
● Onion 10gms(small)
● Turmeric powder ¼ tsp
● Cumin seeds 1 tsp
● Garlic 2-3
● Coriander leaves 1-2 tsp finely chopped
● Green chilies 1
● Water 150ml
● Oil 2.5ml
● Salt to taste
Method :
● Grind green chilies, garlic, cumin seeds, turmeric powder and red chilli powder and then combine all the ingredients in a bowl & knead it with jowar flour into a soft dough using enough warm water.
● Cover with a lid & keep aside for 10 mins .
● Divide the dough into 2 portions & roll out each portion into 5″ diameter using little jowar flour for rolling
● Heat a non-stick tava & cook each roti using ¼ tsp of oil till it turns golden brown in colour from both the sides .
● Serve hot immediately .
The nutritive value for per serving :
Energy : 140.54cals
Protein : 3.96g
Fat : 3.2g

TOMATO CHAPPATHI WITH PALAK PANEER
TOMATO CHAPPATHI:
Ingredients :
Wheat Flour – 75gms
Tomato – 50gms
Ginger Garlic – 1 tsp
Jeera – 1 tsp
Salt- 1 tsp
Method:
Grind the tomatoes to a fine paste.
Mix the paste in the wheat flour along with jeera, ginger garlic paste and salt
Roll the dough and flatten it and cook it on both sides.
Nutritive Value:
Calories : 259
Carbohydrates:51g
Protein : 9g
Fibre: 1.3g
Portion size -1

BAJRA WHOLE MOONG KICHADI WITH MINT CHUTNEY
INGREDIENTS:
• Bajra – 30G
• Whole moong dhal-20G
• Tomatoes-20G
• Green peas-15G
• Mint leaves-FEW
• Oil 2 tsp
PREPARATION METHOD:
• Soak the bajra for 5 hours
• Then add soaked bajra and green peas and keep it in pressure cooker for 5 whistle
• Take a pan and add tomatoes and ginger garlic paste , salt and chilli powder
• Then add the cooked bajra and share it for 5 mins and serve it hot
NUTRITIVE VALUE
CALORIES: 272kcal NO.OF SERVINGS:1
PROTEIN: 9 g
CHO: 30 g
FIBRE: 7.5 g
FAT : 11.9 g

HIGH PROTEIN KHICHDI
INGREDIENTS
Quinoa – ½ cup Moong dal – ½ cup Green peas – 2 tbsp Paneer – 10 cubes Onion , chopped – 1 no. Carrot , chopped – 1 no. Pumpkin – ¼ bowl Green bell pepper , chopped – 1 no. Cumin seeds – 1 Tsp Black pepper powder – ¼ tsp Cinnamon – 1 stick Asafetida – a pinch
METHOD
• Take a pressure cooker and add water to it . Add quinoa and moong dal and cook it for 15-20 minutes over medium heat , till they are properly cooked Then , In kadhai , add some ghee.
• Now , Combine cumin seeds , cinnamon stick , asafetida and ginger garlic to the ghee , cook till the raw smell of the garlic disappears
• Add the chopped onions , carrot , pumpkin and green bell peppers stirring frequently , till they are half done.
• Then simply add the paneer cubes into the kadhai and sauté for 2 minutes Now add the salt and pepper as per the taste
• Finally , add the quinoa and moong dal and stir continuously till completely combined
• Add some water to the khichdi and cook for two minutes.
• Serve the khichdi with curd
NUTRIENT CONTENT PER SERVING
Energy – 151 cal. Portion size – 1 Cup
Protein – 7.9 g No. Of servings – 2 no.
Fats – 9.1 g
Carbs – 19.2 g
Fibre – 3.2 g

Quinoa Tabbouleh
INGREDIENTS;
Quinoa – 1 Cup
kosher salt plus – 1/2 teaspoon
lemon juice – 2 tablespoon
1 garlic clove
Extra virgin olive oil – 1/2 cup
Persian cucumbers – 2 pcs
cherry tomatoes – 1 pcs
Flat-leaf parsley – 2/3 cup
1/2 cup chopped fresh mint
Scallions – 2 pcs thinly sliced
METHOD;
Step 1
Bring quinoa, 1/2 teaspoon salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
Step 2
Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
Step 3
Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing.
Step 4
Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.
NUTRITIVE VALUE PER SERVING;
Energy -520 kcal NO.OF SERVING -6
Carbohydrate -152.6g PORTION SIZE -2
Protein -37.2g
Fat -123.3g

SORGHUM-GARLIC PARATHA
INGREDIENTS
1. Sorghum flour/ jowar flour – 1 cup
2. Garlic cloves – 8
3. Green chilly – 1
4. Coriander leaves (chopped) – 1 ½ tbsp.
5. Water – 1 ¾ cups
6. Salt – ¼ tsp
7. Ghee/ groundnut oil/sesame oil – ½ tbsp.
METHOD
 Add jowar flour, chopped garlic, coriander leaves, chopped green chilly in a bowl
 Add water and mix thoroughly into a pourable consistency
 Add salt and ghee or any wood pressed oil and give it a good mix
 We can make parathas on the same day.
 Can also keep it in refrigerator for 2-3 days and use
 Place a dosa pan on a medium flame
 Grease it with 2-3 drops of any wood pressed oil
 Pour one katori full daw to the pan and spread to the desirable shape and size
 After 1-2 minutes flip in and cook the both sides
 Once both sides cooked enough it will start to puff
 Convert the fully puffed paratha to a serving plate and enjoy
Nutritive value
Energy – 349 kcal Portion size – 6
Carbohydrate – 72.6 g Number of serving – 2
Protein – 10.4 g
Fat – 1.9 g

HEALTHY CEREAL PREPARATION
INGREDIENTS :
• ½ cup uncooked pearl barley 3 tbsps of flaxseed
• ½ cup uncooked wheat berries ½ tsp salt
• ½ cup uncooked brown rice 1 ½ quarts water
• ¼ cup uncooked steel cut oats
METHOD :
 In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.
 Pour water over ingredients, stir and bring to a boil over medium heat.
 Reduce heat to low and simmer for 45 minutes, stirring occasionally.
NUTRITIVE VALUE :
Energy :114k. Cal Portion size -½ cup
Carbohydrate :21 grams No. Of servings – 14
Protein :4 grams
Fat :1gram
Fibre :3 grams

SAVORY OATS UPPUMA
INGREDIENTS:
Oats – 100 grams
Onions – 10 g
Carrots – 10 g
Beans – 10 g
Green peas – 10g
Curry leaves – few
Mustard seeds – few
Cumin seeds – 1 teaspoon
Urad dal – 1 teaspoon
Bengal gram dal – 1 teaspoon
cashews – 8 to 10
Ginger – ½ teaspoon
green chilies – 1 or 2
coriander leaves – 1 to 2 tablespoon
oil – 1tbsp
salt – To need
water – 1.25 cups
PREPARATION METHOD:
Roasting Oats
• Heat oil in a pan. Add 1 cup quick cooking oats.
• Stir and roast on a low heat until the oats become crisp.
• Keep stirring continuously so that the oats do not get browned from the bottom. No need to brown the oats. You really just want a bit of crispness.
• Remove oats in a plate or tray and set aside.
Sauteing Onions And Veggies
• In the same pan, heat the oil. Add mustard seeds. Stir and fry until the mustard seeds crackle.
• Then add cumin seeds, urad dal, Bengal gram dal and cashews.
• Stir and fry until the Bengal gram dal gets browned.
• Add tightly packed finely chopped onions. Stir and saute until the onions turn translucent.
• Next add finely chopped ginger, chopped green chillies and curry leaves. Stir and saute for half a minute.
Making Oats Upma
• Then add finely chopped carrots, finely chopped beans and green pea, Stir and saute for 2 minutes.
• Add water. Cover the pan with its lid.
• On a medium heat simmer and cook this mixture until the veggies are almost done. About 8 to 9 minutes.
Serving size : 1
NUTRITIVE VALUE PER SERVING:
Calories – 198 Kcal
Carbohydrates – 32g
Protein – 7g
Fat – 6g
Fiber – 7g

WHEAT RAVA UPMA
INGREDIENTS
Wheat rava – 60g
Onion – 20g
Green chilli – 5g
Bengal gram dhal – 5g
Oil – 5 ml
Salt
METHOD
 Heat oil in a pan add onion, green chilli, Bengal gram dhal and salt saute it for 2 mins add 1 cup of water then allow to boil for 5 mins
 Once boiled add wheat rava into the pan mix well without forming a lump cook for 5 mins
 Once it well cooked add coriander for garnishing and serve hot
NUTRITIVE VALUE PER SERVINGS
Energy –273.4K cals Portion size -1
Protein – 8.01 g No of serving – 1
Carbohydrate – 46.01g
Fat – 6.18g

CHAPATHI NOODLES
INGREDIENTS
Chappati – 3 No. (120 g) Garlic (finely chopped) – 3 clove
Green chilli – 1 Onion (finely chopped) – 25 g
Spring onion (chopped) – 25 g Carrot – 50 g
Cabbage (shredded) – 25 g Capsicum (sliced) – 25 g
Salt to taste Oil – 15 g
PREPARATION
 Take 5 chappati and roll tight. Cut into thin strip forming noodles.
 Separate the chapati strips and keep aside.
 Now in a large kadai heat oil and saute garlic, green chilli, onion and spring onion.
 Further add carrot, cabbage and capsicum.
 Saute slightly till the vegetables shrink.
 Now add salt to taste.
 Mix well making sure all are combined well.
 Further, add prepared chappati strips, spring onions and mix gently.
 Finally, serve chappati noodles hot or pack to a lunch box.
NUTRITIVE VALUE
Energy – 568 kcal No. of serving – 1
Carbohydrates – 86.41 g Portion Size – 1
Protein – 14.49 g
Fat – 17.02 g

DHAL WITH DRUMSTICK LEAVES
INGREDIENTS
Red gram dhal – 50 g Mustard seeds – ½ tsp
Drumstick leaves – 25 g Green chilli -2
Oil – 1tsp Curry leaves -2 springs
Cumin seed – ½ tsp Hing -pinch
Garlic – 2 cloves Turmeric powder – ½ tsp
Salt to taste
PREPARATION
 Wash the red gram dhal and drum stick leaves.
 In a pressure cooker add oil and once it is hot, add mustard seeds and cumin seeds. Let them crackle.
 Add green chilli curry leaves, turmeric, garlic till it turns golden brown.
 Add drum stick Sauté for a minute then add water.
 Finally add red gram, salt, red chilli powder, hing. Close the lid to pressure cook once it is done ,serve hot with rice.
NUTRITIVE VALUE
Energy – 182 kcal No. of servings – 1
Carbohydrates – 29.02 g Portion Size – 1
Protein – 12.45 g
Fat – 1.19 g

PEAS PARATHA
INGREDIENTS
Whole wheat flour -100g
Cup jower flour -30g
Ghee1 – ½ tbsp
Cumin seeds -1 tbsp
Finely chopped green chilly -½ tsp
Boiled green peas , mashed -50g
Garam masala -1 tbsp
Salt to taste
METHOD
 For the green peas paratha dough
 Sieve both the flours with the salt
 Combine the flours abd ghee and knead to make a soft dough using enough water
 Divide the dough into 4 equal portion and keep aside
 For the geen peas paratha stuffing
 Heat the ghee in a pan and add the cumin seeds and fry till the crackle
 Add the green chillies and cook for 1 minute
 Add the mashed peas and Garam masala and salt ,mix well
 Cook completely
 Serves With Low fat Curd
NUTRITIVE VALUE
Energy -166cal serving 4 nos
Protein – 6.1g portion size 1
Fat – 3.9g
Cho – 27.7g

MOONG PARATHA AND PUMPKIN RAITHA
INGREDIENTS
Wheat flour – 1 cup Green chilly – 1 (finely chopped)
Sprouted moong– 1 cup Ginger paste – ½ tsp or ½ inch grated
Oil – 3-4 tbsp Green coriander – 2-3 tbsp
Asafoetida – 1 pinch Red chilly powder – half of ¼ tsp
Cumin seeds – ¼ tsp Coriander powder – ½ tsp
Salt – less than ½ tsp or to taste Onion – ½ piece
METHOD:
 Ground the sprouted moong dal in a mixer jar little coarsely.
 Heat ½ tsp oil in the pan
 Splutter cumin seeds, then add coriander powder and sauté, now add grounded moong , salt and red chilli powder
 Mix well and stir constantly
 Kneed the wheat flour and roll into a round shape and add the stuffing
 Fold it and roll it again into round or diamond shape
 Toast it in tawa with 1 tsp ghee over it.
NUTRITIVE VALUE :
Energy: 166.67Kcal
Carbohydrate: 21.63 g
Protein: 5.79 g
Fat: 6.06g

PUMPKIN RAITHA
INGREDIENTS:
Pumpkin -2 cups (120g )
Green chillis -2 nos
Salt – (salt as per taste)
Curd -11/2 cup
Oil
Mustard seeds – ½ tsp
Cumin seeds -1/2 tsp
Small onion -4 nos
Dry red chills -3-4 nos
Curry leaves
Kashmiri Chilli powder- ½ tsp
METHOD:
 Add oil into a kadai
 Add pumpkin and green chillie, pour some water and salt per taste.
 Cook until it gets tender and smash into paste
 Add curd and mix well
 Now add oil and sputter the mustard seeds, cumin seeds, small onion, dry red chillis, kashmiri chilli powder and curry leaves
 Add it into the smashed mixture
 Serve it hot with the paratha or rice
NUTRITIVE VALUE:
Energy : 186.39Kcal
Fat : 8.91g
Carbohydrate : 17.3g
Protein : 8.43g

MILLETS KICHIDI
INGREDIENTS:
Millets – 100g Onion – 10g
Carrot – 15g Beetroot – 10g
Peas – 10g
Capsicum – 10g
Green gram dhal – 25g
Beans – 10g
METHOD :-
1. Soak millets and lentils for an hour.
2. Drain and keep aside. Heat 1 table spoon sunflower oil in a pressure cooker till browned add 1 cup veggies and fry it for some time.
3. Add millets, lentils add water and cook for 2 whistles.
4. Garnish with oil and fluff up the khichidi.
5. Now the millet khichdi is ready to serve.
NUTRITIVE VALUE :
Energy – 232 g Portion size – 1
Protein – 7.3g No. Of servings – 2
Fat – 3.3g
Carbohydrates – 42.5g

SPROUTS AND PALAK DHOKLA
INGREDIENTS REQUIRED:
Green gram sprouts-30 gm
Spinach-100 gm
Beasan flour-20 gm
Sesame seeds-15 gm
Green chillies-5 nos
Curry leaves-5 nos
Lemon juice-10 ml
Oil-10 ml
Salt to taste
METHOD:
• In a bowl, mix all the above ingredients and make a coarse mixture.
• Grease a flat thali with oil and put it generally.
• Pour the mixture and spread it evenly
• Steam it in a pressure cooker without whistle or a steamer for 45min or till Dhoklas are cooked.
• As dhoklas are cooked from sprouts it takes little longer time to cook.
• Heat oil in a small pan, add all the ingredients for tarka, one by one.
• Saute for few seconds and pour this tarka on the cooked dhoklas.
• Cut the dhoklas into pieces in any shape and serve with mint chutney.
NUTRITIVE VALUE :
Energy :362 k.cal Portion size – 1
Carbohydrates :17.8grams No. Of servings – 2
Protein :17.19grams
Fat :18.6 grams
Fibre :3.1 grams

FOXTAIL PULAO
Ingredients
Foxtail tail millet -50g Mint -few
Onion -50g Oil -20g
Carrot -20g Spices -few
Beans -20g Ginger garlic -1 tsp
peas -20g Water -100ml
Salt -as required
Method of preparation :
Chop vegetables (carrot, beans,peas and onion mint leaves for flavouring
Heat oil in a pan add dry spices and fry till they crackle
Add ginger garlic paste and fry till the raw smell goes off
Add the veggies and mint .fry for 3-4 mins
Add water and salt once the water is boiled add drained millets and cook on medium flame
Nutritive Value
Energy -400 kcal
Carbohydrates -40.g
Protein -8.5g
Fat -22g
No.of serving -1

RAGI DOSA WITH CORRIANDER CHUTNEY
INGREDIENTS:
Ragi dough -100 g
Black gram dhal -50 g
Coriander leaves -100 g
Oil -2 tsp
Green chilies -25 g
Onions -20 g
METHOD:
1.Soak Black gram dhal and ragi overnight and grind them to make a paste
2.Prepare a batter using and black gram dhal
3.Add Coriander leaves, chilies , onion to the batter along with salt
4. Other vegeteables like carrot, capsicum, or some leafy vegetables can also be added to the batter and made into dosa on a frying pan 5.Serve with coriander chutney
NUTRITIVE VALUE PER SERVING:
Calories :374 k cal Portion size :2
Protein :13.6 g No.of serving :2
Fat :7.6 g
Carbohydrates :62.8 g

OATS OMLETE
INGREDIENTS
Egg white – 2 pc
Oats- 30 gm
Beans- 15 gm
Carrot- 15 gm
Capsicum- 25 gm
D.T. Milk – 200ml
Onion – 20 gm
Tomato – 10 gm
Refined Oil – 5 ml
PREPARATION
Wash and chop veggies as needed.
You can also use spring onions.
Set these aside.
Add oat flour, turmeric, salt, pepper powder in a bowl.
Add 3 tbsp milk to the flour and make a lamp free batter.
Beat them all together with a fork until likely frothy.
The mixture must be a pouring consistency.
Add oil to a pan and heat it. Don’t let the pan turn extra heat.
When it is just hot enough, pour the eggs mixture.
Wait until the base firms up, flit it to the other side. Cook until the egg and veggies are cooked properly.
To finish off, sprinkle a pinch of pepper powder.
NUTRITIVE VALUES
Calorie – 271.3 kcal,
Carbohydrate – 28.55 gm,
Protein 16.15,
Fat- 8 gm Portion Size-1   No of serving-1

KARELA BESAN FLOUR TIKKA
INGREDIENTS
Grated bitter gourd (karela), unpeeled -50 g Finely chopped onions – 25 g
Finely chopped garlic – 05 g Ginger paste – 05 g
Finely chopped green chillies – 05 g Turmeric powder – 2.5 g
Low fat curds (dahi) – 50 g Whole wheat flour – 25 g
Jowar (white millet) flour – 25 g Besan (Bengal gram flour) – 25 g
Finely chopped coriander – 15 g Salt to Taste
FOR TEMPERING
Oil – 05 g Cumin seeds (jeera) – 05 g
Asafoetida (hing) – 02 g
FOR GARNISH
1 tbsp finely chopped coriander (dhania)
For serving low calorie green chutney
METHOD
For karela Tikki
 To make karela Tikki, combine all the ingredients in a deep bowl, mix well and knead into soft dough using little water.
 Divide the dough into 2 equal portions and shape each portion into a cylindrical roll of 150 mm.
 Steam the rolls in a steamer for 15 minutes or till the knife comes out clean.
HOW TO PROCEED
 For the tempering, heat oil in a broad non-stick pan and add the cumin seeds.
 When the seeds crackle add asafoetida and sauté on a medium flame for a few seconds.
 Add the tikki pieces, mix well and cook on a medium flame for 1 to 2 minutes.
 Garnish with coriander and serve hot with green chutney.
Handy tip
1. While grating the bitter gourd, start grating without peeling and avoid including the white portion and seeds inside it.
NUTRIENT VALUES PER SERVING
Energy – 642 k cal Portion size – 20
Protein – 15.80 g Number of servings – 10
Carbohydrates – 169.0 g
Fiber – 19.20 g
Fat – 14.50 g

BROWN RICE FLAKES UPMA
INGREDIENTS :
Brown rice flakes -100 g Chili powder -1 tsp
Urad dhal – 10 g Oil – 2 tsp
Onion -50 G Salts to taste
Mustardseeds – 10 g Curry leaves – few
Coriander leaves – few
METHOD :
 Rinse the aval with water and drain water and keep aside
 heat the oil in a pan add mustard seed to it. Once they splutter andd curry leaves and urad dhal to it as well
 add onion and green chillies and saute till onion soften and are translucent
 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
NUTRITIVE VALUE PER SERVING :
Energy : 146 K cal
Carbohydrate : 9.80 g
Protein : 3.0g
Fat : 10 g

BITTER GUARD TIKKIS
INGREDIENTS
Grated bitter guard – 50 g Carrot – 30 g
Green peas – 30 g Low fat paneer – 50 g
Corriander -2 tbsp Oats – 50 g
Green chilli paste -1tsp Lemon juice -1 tbsp
Oil – 1 tsp Salt to taste
PREPARATION
 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.
 Add carrot green peas, paneer, corriander, oats , green chilli paste lemon juice and salt and mix well and make the mixture into ball and shape them.
 Heat the non tava and grease it using oil.
 Now place the tikkis in to pan stir fry them till they gold brown colour.
 Serve hot with garlic tomato chutney.
NUTRITIVE VALUE
Energy – 432 kcal No. of servings – 2
Carbohydrates – 45.39 g Portion Size – 4
Protein – 21.73 g
Fat – 15.5 g

CORIANDER LEAVES PESARATTU
INGREDIENTS
Green gram whole – 75 gm Coriander – 25 gm Ginger – 10 gm
Onion – 20 gm Carrot – 20 gm Oil – 5 gm
Salt – as required Cummin seed – 1/2 tsp
METHOD:-
 Clean & pick any stones form green gram, add then to a large bowl
 Rinse well a few times until the water runs clear
 Pour fresh water and soak in enough water for about 4 to 6 hours, once the green gram is soaked strain the water
 Add to the drained green gram to blender along with ginger, salt, coriander leaves, cummin seeds & little water as well blend to a smooth batter
 The batter must be smooth and the consistency similar to that of a dosa batter
 Heat a pan, once the pan is hot enough, pour 1\2 cup batter in the centre of the pan spread into a thin round layer, next add 1\2 tsp oil on the edges and all over & add chopped onions, grated carrot cook it for 2 mints
 When it is roasted well you get a thin crispy pasarattu
NUTRITIVE VALUE PER SERVING:-
Energy – 33.41Kcal Portion size – 2
Protein – 19.59 g No. Of Serving – 4
CHO – 49.94 g
Fat – 6.27 g
Fibre – 3.97 g

SORGHUM VEG TAWA ROTI
INGREDIENTS:
Sorghum flour 100g
Cabbage 25g
Beans 25g
Carrot 25g
Capsicum 25g
Sesame seeds 5g
Cumin seeds 5g
Salt to desire
Water to require
METHOD:
 Cut all the vegetables in small dices.
 Take a bowl add salt and vegetables; add flour to make it like a chapathi dough.
 Make small balls and spread it in to round using it roller stick
 Roast it in heated tawa on both sides. Serve hot with mint chutney.
NUTRITIVE VALUE PER SERVINGS
Calories -1802 kcal Portion size : 1
Protein – 6.0 g No.of.Serving : 4
Carbohydrate -34.0g
Fat -2.5 g

Vegan Cauliflower crust pizza
INGREDIENTS
·Ground flaxseeds or chia seeds (2 tbsp.)
·cauliflower rice (1 16-ounce bag)
·flour of your choice (1/4 cup)
·nutritional yeast (2 tbsp.)
·garlic powder (1 tsp.)
·onion powder (1/4 tsp.)
·Italian seasoning (1 1/2 tsp.)
·tahini (1-2 tbsp.)
·tomato chutney (1/2 cup)
·mushrooms, sliced (4-6)
·dry-packed sun-dried tomatoes, chopped (2 packs)
·sliced olives (1/4 cup)
·pineapple, chopped (1/2 cup)
·spinach (1 cup)
METHOD
1. In a small bowl, mix together the ground flax or chia with 3 tablespoons of water. Refrigerate.
2. Microwave cauliflower rice for 8 minutes or cook on the stove for 5 minutes. Once cool, place cooked cauliflower in a clean kitchen towel or cheesecloth and squeeze out all excess liquid. (Squeeze really hard! It needs to be very dry). Transfer to a mixing bowl, add in refrigerated ground flax (or chia) and stir in remaining ingredients. Add 1-3 tablespoons of water (as needed) to mix the dough. The drier the dough, the crispier the crust will be.
3. Preheat oven to 400 F. Turn a baking sheet face-down and line with parchment paper. Place dough ball in the center and cover with more parchment. Flatten and smooth into a 9-inch crust (about 1/4-inch thick). Remove top piece of parchment
(reserve) and bake 18-25 minutes, or until edges are slightly brown and crispy. Remove crust from oven and place parchment back on top. Put a baking sheet on top and turn over so the crust is on the new baking sheet. Remove top parchment (the old bottom piece) and discard. 4. Spread a thin layer of tomato sauce on crust (you may not use the entire 1/2 cup). Add toppings except spinach and basil, if using, and bake 5-10 minutes more, or until toppings are warm.
5. Add spinach and basil, if using, before serving (or bake and cook 1 minute more).Sprinkle pizza with additional nutritional yeast, if desired.
NUTRITIVE VALUE :
Energy :313 k.cal Portion size – 1
Carbohydrates :8.7grams No. Of servings – 1
Protein :15grams
Fat :11 grams

MILLET PONGAL
INGREDIENTS;-
• Foxtail Millet – 100gms Moong Dal – 50gms • Ghee – 3 tbps Jeera -1tsp • Peppercorns – ½ tsp Cashews -10-12nos • Curry Leaves – 10-12nos Green Chili – 2nos • Ginger finely chopped – 2 tsp Water – 250ml • Salt to taste
METHOD;-
 Add the moong dal to the pot. Roast it until nice and fragrant for a couple of minutes. Remove it.
 Add the moong dal, millet to a bowl or strainer and wash them well.
 Heat ghee and Add cumin seeds, black peppercorns, asafoetida, curry leaves, and cashews.
 Saute till the cashews are lightly roasted. Take out half of the tempering and reserve for later. Add green chili and ginger.
 When the ginger turns golden brown, add millet and moong dal. Saute for 2-3 minutes.
 Add 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.
 Serve pongal. Give it a good mix. Top with reserved tempering with roasted cashews. Enjoy hot with sambar and chutney!
NUTRITION:-
Calories: 406kcal No of servings: 4
Carbohydrates: 55g Portion size: 1
Protein: 13g
Fat: 15g
Cholesterol: 29mg
Fiber: 13g

POWER POHA
INGREDIENTS:
RAW POHA
ONION
TOMATO
CHICKPEAS
CUMIN AND MUSTARD SEEDS
SALT AND TURMERIC AND LEMON JUICE.
PREPARATION METHOD :
WASH AND DRY POHA .
IN A PAN ADD 1TSP OIL CUMIN AND MUSTARD SEEDS , CHOPPED ONION ,TOMATOES,BOILED CHICKPEAS,AND POHA AND SPICES AND LEMON JUICE .
NUTRITIVE VALUE :
ENERGY – 200KCAL
PROTEIN – 4.2G
CARBS -35G MS
FAT -4.8G

Brown rice Rissoto
Ingredients
Cooked brown Rice -100gms Onion (chopped finely ) -25gm
Colored capsicum – 50gm Garlic -(chopped finely ) -5 gm
Corn Flour – 5 gm Chilli flakes –5gm (finely powdered)
Low fat milk -100ml Cheese -5 gm (Grated )
Oregano –5 gm (dried ) Oil -10 ml
Method:
1. Dissolve Corn flour in 100 ml of milk and keep it aside
2. Heat oil in a pan in medium flame and sauté onion and garlic till it turns brown.
3. Add chopped capsicum on dry roast in medium flame and mix it with onion
4. Now add brown rice to it and stir fry it occasionally
5. Now add the remaining ingredients and cook it in medium flame
6. Mash the ingredients with masher
7. Add cheese , mix well and cook on medium flame for a minute and serve it
Nutritive Value:
Energy – 280CAL Portion size -3
Carb – 28.3G No Of serving – 2
Protein – 5.6G
Fiber – 1.7G
Fat: – 3.7G

PUMPKIN PARATTA
INGREDIENTS:
• Wheat flour -50 gm
• Pumpkin -25 gms
• Cucumber -25 gms
• Curd -60 ml
PREPARATION METHOD:
• Take wheat flour and add pumpkin puree and some water and make a soft dough
• Make a small balls and roll it as paratta
NUTRITIVE VALUE PER SERVING:
Energy : 387 cal Portion size : 2
Carbohydrates : 66 g No. Of Servings: 1
Protein : 13g
Fiber : 13 g
Fat : 8g

Barley moong dhal-vegekichdi
Ingredients
Barley- 1/2cup
Yellow moong dhal- ¾ cup
Carrot – 100gms
Bottle guard- 50gms
Peas- 100gms
Cumin- 1 tspn
Green chillies – 4 pcs
Turmeric – 0.25 tspn
Asaefoetida – 0.25tspn
Salt to taste
Peppercorns – 3nos
Curry leaves- 25 gms
Coriander leaves – 25 gms
Bay leaf- 2
Cloves- 2
Oil – 2 tbspn
METHOD :
1. To make Barley moong dhal vegetable kichdi, add the oil in a pressure cooker and add the cumin seeds.
2. When the seeds crackle, add the green chillies, asaefoetida, peppercorns, bay leaf, clovesand saute on a medium flame for a few seconds.
3. Add the bottle guard , carrot& peas and saute on a medium flame for 1 minute.
4. Add the barley, moong dhall, turmeric powder, salt and 4.5 cups of hotwater, mix well and pressure cook for 3 whistles.
5. Allow the steam to escape before opening the lid.
6. Serve it hot.
Nutritive values per serving:
Energy : 148kcal Portion size – 3
Carbohydrate : 25.8 gm No.of Serving – 5
Protein : 7.4 gm
Fat : 1.7 gm

Jowar Kale palak salad.
Ingredients
• Soaked & cooked whole jowar -25gm Kale leaves, -50gm
• Chopped baby spinach -50gm Capsicum Cubes. -50gm
• Blanched broccoli florets. -150gm Mushroom – 50gm
• Olive oil -2tsp Lemon juice. -1/2 tsp
• Grated ginger -1/4 tsp Freshly ground black pepper. 1 tbsp
• Roasted Pumpkin seeds. -1 Tsp
Method
 Firstly boil the whole jowar and keep it aside
 Take a bowl and add all the vegetables kale leaves, chopped baby spinach, capsicum cubes,
 Broccoli florets and mix well
 Later add the sprouts and mix well
 Add 2 tsp olive oil and ½ tsp lemon juice for taste
 Finally garnish the salad with grated ginger, grounded black pepper and 1 tsp roasted pumpkin
 Seeds
 Now the salad is ready to serve.
Nutritive value:
Energy- 228 cal Portion size-1
Carbohydrates-27 g No. Of servings-4
Protein- 6.5g
Fat -0.2 g
Fiber -6 g

Vegetable Poha
Ingredients
• 1 cup rice flakes soaked : 50 gm
• 2 onion finely chopped: 30 gms
• 2 carrots finely chopped : 50 gms
• 1 capsicum finely chopped: 30 gms
• 1/4 tsp salt to taste: 5 gm
• 2 green chillis chopped finely: 20 gm
• 2 tsp oil : 20 gm
Instructions
1. First of all take oil in a wok, add kalongi seeds ,cardamom,bay leafs ,when they splutter add onions and green chilly followed by ginger, sauté till it becomes tender.
2. Now add carrot and capsicum, then sauté till they soften a bit
3. Now add salt, curry leaves.
4. Now add rice flakes and cover it for 5-6 minutes.
5. Mix properly garnish it with crushed sesame and coriander leaves (optional) Nutritive value per serving:
Calories – 185 kcal
Carbohydrate – 38 g ,
Dietary Fiber – 11 g
Fat – 1 g
Protein – 9 g

BUCKWHEAT DOSAS
INGREDIENTS
Buckwheat – 150 gms
Urad dhal – 25gms
Asafoetida – 5gms
Coriander leaves – 20gms
Mustard seeds -5gms
salt – as per taste
Oil – 10ml
Green chilly – 1 no
PREPARATION
1. To prepare this delicious dosa recipe, wash and finely chop green chillies in a bowl. Next, take a blending jar and add urad dal along with buckwheat in it, grind well to get a fine powder.
2. On the other hand, heat 2 teaspoons of oil in a frying pan and add mustard seeds to it. When the seeds start to crackle, add asafoetida in it and saute over medium flame.
3. Saute for a few seconds and add the chopped green chillies and required amount of water to it. Mix well and pour the mixture into the flour powder. Mix well to get a smooth batter
4. Grease a non-stick pan with few drops of oil and spread a small amount of the batter from the centre. Cook from both the sides until it turns golden brown.
NUTRITIVE VALUES :
Energy –39 k cal
Protein -1.4 g
Carbohydrates – 6.1 g
Fat –1 g
Fiber – 0.9 g
Portion size – 2
Serving size- 4

JOWAR METHI ROTI
INGREDIENTS:
Jowar- ¾ Cup
Whole wheat flour- ¼ cup
Fenugreek leaves- ¼ cup
Coriander-1/4 cup
Oil-2 tsp
METHOD:
Combine all the ingredients in a bowel and knead into a soft dough using enough water
Divide the dough into 8 equal portion and roll out each portion make a circle using a little jowar flour
Heat a non-stick tava and cook the roti, brown spots appear on the both sides
Serve the Jowar methi roti roti with Mint chutney.
Nutritive Value Per Portion:
Energy : 55kcal CHO : 9.1gm Portion Size- 2
Protein : 1.4g Fat : 1.4gm No. of Serving- 8
Fiber : 0.5 g
Cholesterol : 0.5mg

Moong Dal Paneer Protein Recipe
INGREDIENTS
Moong Dal soaked overnight or 3-4 hours 56 gm
Ginger- ½ inch
Green Chilli – 1-2 pc
mint Leaves – 2 tbsp
low fat Paneer grated – 60 gm
Onion fine chopped – 35 gm
Tomato fine chopped – 45.5 gm
Coriander Leaves fine chopped – 2 tbsp
Green Chilli fine chopped – 2pc
Black Pepper Powder and Salt to taste
Brown bread – 1 slice
chat masala – ¼ tsp
Method
• .grind the soaked moong dal coarsely
• Transfer it to a bowl
• Add remaining ingredients and mix well
• Top the brown bread with moong dal mix
• Toast the bread on both sides
Nutrient values per Sandwich
Energy 250 cal
Protein 15 g
Carbohydrates 31 g
Fiber 5 g
Fat 5 g
No of serving -1-2

JOWAR AND TOMATO CHILLA
INGREDIENTS
Jowar atta – ¼ cup Wheat flour – ¼ cup Oats flour – ¼ cup Onion , chopped – ¼ cup Tomato , chopped – ¼ cup Coriander , chopped – 2 tbsp Green chillies , chopped – 2 tbsp Oil – 2 tsp Salt as per taste
METHOD
• In a large mixing bowl , combine all jowar , oats , wheat flour with ¾ cup of water and combine them together to make a thick batter
• Now , add the chopped tomatoes , onions , chillies and coriander
• Mix these well into a pourable consistency
• Preheat the non-stick tawa and brush a little oil on it
• Keep the temperature to low
• Pour a ladle full of batter into the non stick tawa and spread it out evenly ,in a circular motion.
• Let it cook for 2 minutes on either side or until you achieve a brown layer at each side,
• Repeat the previous two procedures to make more chillas
• Serve the nourishing jowar and tomato chilla with mint and coriander chutney or yogurt
NUTRITIONAL CONTENT PER SERVING
Energy – 95 cal Portion size – 1
Protein – 2.4 g No. of serving – 1
Fat – 3.3 g
Carbs – 14.2 g.
Fibre – 1.9 g.

JOWAR ROTI WITH CHANNA MASALA
INGREDIENTS:
Jowar (white millet )flour – ¼ cup Salt – to taste
METHOD:
 To make jowar roti, heat ¾ cup of water in a deep non stick pan , switch off the flame, add the jowar flour and mix well keep aside to cool slightly.
 Transfer the mixture into a deep bowl and knead into a soft dough using 1 to 2 tbsp of water if needed .
 Divide the dough into 7 equal portions.
 Take a portion the dough ,flatten it slightly and place it on a dusted rolling board and roll with your hands into a 125 mm .
 Heat a non-stick tava (griddle) on a medium flame and when hot , place the jowar roti gently over it.
 Cook it till small bilsters appear on the surface.turn over the jowar roti and cook for few more seconds .
 Cook the jowar roti on an open flame till it puffs up and brown spots appear on both the sides .
 Serve the jowar roti immediately.
NUTRITIVE VALUE PER SERVING :
Energy – 49 cal
Carbohydrate -10.2 g
Protein – 1.5 g
Fat – 0.3g
Fiber – 1.4g

CHANA MASALA
INGREDIENTS
White chana 100 gm Chopped onion 1
Chopped garlic 1 Chopped ginger 1
Chana masala ½ tsbp Chilli powder ¼ tsbp
Turmeric powder negligible tsp Coriander powder ½ tbsp
Cumin seeds ¼ seeds Salt to taste
PREPARATION METHOD
 To make chana,combine the chana,salt enough water in a pressure cooker and pressure cook for three whistles.
 Allow the steam to escape before opening the lid.
 Heat the oil in a deep pan and add the cumin seeds
 When the seeds crackle add the oinion, ginger and garlic and sauté on a medium flame for 1 to 2 minutes (or) till the onions turn translucent
 Add the chana masala ,chilli powder ,turmeric powder,coriander powder,cumin seeds powder,salt and 1 cup of water , mix well and cook on a medium flame for 1 to 2 minutes while stirring occasionally.
 Add the chana mix well and cook on a medium flame for 5 to 7 minutes while stirring occasionally.mash the chana once lightly with a help of a masher.
 Sereve the chana hot
NUTRITIVE VALUS PER SERVING
Energy 223 kcal
Protein 7.2 gm
Carbohydrates 26.8 gm
Fiber 11.7 gm
Fat 9.7 gm

Buckwheat Dosa
Ingredients
• Buck wheat -100gm Urad dal -25gm • Oil – 1 tbsp Mustard seeds -1 tsp • Mustard seeds – 1 tsp Asafoetida -1/4 tsp
• Finely chopped green chillies – 2 tsp Finely chopped coriander -2 tbsp • Salt to taste
Method
1. Combine the buckwheat and urad dal in a mixer and blend to a fine powder.
2. Transfer the powder in a bowl and keep aside.
3. Heat the oil in a pan and add the mustard seeds.
4. Add the asafoetida and saute on a medium flame for a few seconds.
5. Add green chillies, coriander, salt and 3 ¼ cups of water mix well.
6. Heat a non-stick tava and grease it lightly with oil.
7. Pour a ladleful of batter on the pan. Pour a little oil around buckwheat dosa and cook on both the sides till golden brown in color.
Nutrient values:
Energy : 139 k.cal Portion size – 3
Carbohydrates : 16.1 grams No. Of servings – 4
Protein : 8 grams
Fat : 3.5 grams
Fibre : 2.9 grams

METHI LEAVES WHAET PARATHA
INGREDINETS:
Methi Leaves – 100 Gram (Finely Chopped)
Whaet Flour – 100 Gram
Turmeric Powder – A Pinch
Chilli Powder – 1 Tsp
Salt – To Taste
METHOD:
1. In A Bowl Add Wheat Flour And All The Ingraedients And Kneed It As A Soft Dhough Keep Aside For 15 Mins
2. After Make As A Small Balls And Roll It As Paratha
3. Heat A Pan Make It As A Partha Serve It With A Cucumber Raitha
NUTRITIVE VALUE PER SERVING:
Energy: 150.1 Portion size: 2
Carbohydrate: 18.91 No of serving: 4
Protein:3.92
Fat: 6.21

VEGETABLES POHA/UPPUMA
INGREDIENTS
Rice flakes-100gm
Onion-25gms
Curry leaves -few
Pea nuts -10gm
Turmeric powder- 1/3 tsp
Oil -5gm
Salt for taste
METHOD
Wash and soak the rice flakes of 5 minutes
Heat the pan and add oil add peanuts curry leaves onion and rice flakes then mix well
NUTRITIVE VALUE PER SERVING
Energy -86 kcal
Carbohydrates- 24gm
Fat- 7gm
Protien-3gm
No of serving 6

SPINACH PULKA WITH TOFU CURRY
INGREDIENTS
Whole Wheat Flour -75gm Onion- 1 Thinly Sliced
Spinach Leaves (Around 10-12 Leaves) Tomato Puree- 1.5 Cups
Roasted Cumin Powder-1/2 Teaspoon Ginger Garlic Paste- 1 Tsp
Few Drops Of Oil For Kneading The Dough Coriander Leaves To Garnish
Turmeric Powder-1/2 tsp Red Chilly Powder -1 Tsp
Garam Masala -½ Tsp Coriander Powder – ½ Tsp
Salt To Taste
METHOD
 Heat 2 cups of water in a sauce pan. When it begins to boil, add washed spinach leaves to it and cook for 1-2 minutes. Put off the flame. Let the leaves sit in hot water for few seconds.
 After a minute or so, drain the spinach leaves and transfer to a grinder jar. Pulse to get a puree.
 Heat a table spoon of oil in a pan. Add the onion and cook till soft, about five minutes.
 Add the ginger garlic paste and cook for a minute.
 Add the tomato puree and cook till they get thick.
 Now add the tomato paste and all the spices- turmeric, chilly powder, coriander powder, garam masala and salt. Cook for five minutes or till oil slightly oozes out.
 Add the cashew cream and a cup of water. Bring it to boil and simmer for 5-7 minutes.
 Check for seasoning and adjust accordingly.
 Add the fried tofu and gently toss. Cook for two minutes and turn off the heat.
NUTRITIVE VALUE PER SERVING
Energy – 432 kcal Portion size-2
Carbohydrates – 46.2 g No. of serving- 4
Protein -12.5g
Fat – 8.27 g

SPROUTED GREENS GRAM ADAI
INGREDIENTS:-
Sprouted green grams – 100 gm
Rice flour – 50 gm
Onion (small) – 50 gm
Ginger – 1 inch
Green chilies – 2
Oil – 1 tsp
Salt to taste
METHOD:-
Soak greens grams over night in water, then tie it in a cloth and allow it to sprout. Grind with ginger, green chilies, rice flour and salt. Cut onion into small pieces and add to the batter. Heat tava and smear with oil. Spread ladleful of batter evenly and fry both sides. Serve hot with tomato, mint or coriander chutneys.
NUTRITIVE VALUE PER SERVING:
Energy : 291 Kcal Portion Size – 1
Carbohydrate : 51g No. of Serving – 2
Protein : 14.1g
Fat : 3.3 g

CAULIFLOWER STUFFED CHAPATHI
Ingredients
Wheat flour -50g
Onion -75g Garam masala -2tsp
Turmeric powder -2tsp Oil -20g
Pepper powder -1tsp Water -300ml
Cauliflower – 1 tsp
Method :
• Mix flour with salt; add hot water gradually and knead in to smooth dough.
• Rest until the stuffing gets ready,wash and clean cauliflower properly.
• Cut in to extra thin slices like crushed.
• Heat oil in a non-stick pan; add onion ,cauliflower.
• Add salt, turmeric powder, coriander powder, pepper powder and garam masala. cooks it for 5-10 minutes,
• Add chopped coriander leaves; mix well and turn off heat.
• Allow to cools down completely before stuffing.
• Make the dough in to equal medium balls.Flatten it.Cook on both sides.Serve hot
Nutritive value as per serving
energy -301kcal
fat -10g
carbohydrates -41g
protein -7.6g
no.of serving -1

UKKARISIDA RAGI ROTTI
INGREDIENT:
Ragi -1/2 cup (50 GMS) water-1/2 cup
Salt -1/3 tsp Optional (Ghee-1/2 tsp)
METHOD OF PREPARATION:
1. In a pan heat water until it boil
2. Add salt and stir well
3. Add ragi flour and mix well turn off flam allows to cool for 5 mins transfer to a bowl. Make a soft dough.
4. Pinch portions dust with wheat ot ragi flour roll gently with little pressure roller thin as possible.
5. Press gently with wet cloth (make rotti soft) while making rotti in flame cook well on both sides on medium flame place of direct flame puffs up.
6. Apply ghee on each rotti for extra flavor and softness
7. Serve hot with suitable chutney
NUTRITIVE VALUE
Energy- 164 kcal portion size-2
Protein- 3.65 gm no of serving-1
Carbohydrates -36gm
Fat- 0.65 gm
Fibre- 5.7

FISH TIKKA
Ingredients:
Cod (boneless and skinless) : 500g Red chillies (crushed) : 2 tbsp
Cumin seeds (roasted and powdered) : 1 tbsp Vinegar : 2 tbsp
Lemons : 2 Oil : 2 tbsp
Method:
Mix all ingredients and marinate fish for 1 to 2 hours.
Thread on skewers and cook in hot pan, squeeze lemon juice on fish. Serve it hot.
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NUTRITIVE VALUE PER SERVING:
Energy : 114.06 cal Portion size :2
Carbohydrates : 66 g No. Of Servings:4
Protein : 13.1g
Fibre : 1.3 g
Fat : 4.75g

PUMPKIN PARATHA
INGREDIENTS:
• Wheat flour-40g
• Pumpkin-25g
• Cucumber-20g
• Curd-20g
• Salt to taste
METHOD:
 Take wheat flour , add pumpkin puree ,salt and some water to make a soft dough
 Make a small balls and roll it as paratha
 Heat tawa cook paratha on both sides .Serve hot with curd or raitha
NUTRITIVE VALUE:
Calorie: 153.4g
Protein: 5.2g
Carbohydrate: 28.7g No.of.servings:1
Fibre: 4.8g
Fat: 6.12g

ZUCCHINI PASTA AND BAJRA ROTI
INGREDIENTS
Zucchini 150gm
Tomato puree homemade -2tbsp
garlic gloves -2-3 chopped
Pepper powder- 1 tbsp
Red chili fiakes-1tbsp
Salt
Oil- 1 tsp
METHODS
 Cut lengthwise slices from zucchini using a vegetable peeler, stopping when the seeds are reached. Turn zucchini over and continue ‘peeling’ until all the zucchini is in long strips.
 Discard seeds. Slice the zucchini into thinner
 Strips resembling spaghetti.
 Now take a pan add little olive oil let it heat now add chopped garlic sauté it and add tomato puree iet it get cooked well.
 Add chili fakes, pepper powder and salt mix well to this add zucchini which resembles spaghetti let it cook for 8-12 mins and pasta is ready serve hot.
NUTRITIVE VALUE
Calories -35.99kcal no.of serving 1
Carbs -4.31g
Protein -1.92g
Fiber-3.98g