BOTTLE GOURD SOUP
INGREDIENTS
Bottle gourd – 100grams
Onion – 50grams
Tomato – 50gram
Oil – 10ml
METHOD
 In a pan, heat oil and sauté garlic , bottle gourd, onion and tomato along with with chilli powder, salt and pepper
 Once the vegetables are cooked, add 1 cup of water and pressure cook for 10 minutes
 Cool it down and blend all the ingredients in a blender.
NUTRITIVE VALUE PER SERVINGS
Energy:130kcal
Carbohydrate:9
Protein :2
Fibre : 3g
Portion size-1

MIXED VEG SOUP WITH SPROUTS
INGREDIENTS
Roughly chopped tomatoes-50gm
Onion-1/2small
Finely chopped French beans-25gm
Corn-15gm
Sprouted Green gram whole-15gm
Oil-1tsp(5ml)
Sprouted Bengal gram whole-15gm
Pepper to taste
Freshly chopped coriander leaves-15gm
Salt to taste
METHOD
 Heat the oil in pressure cooker; add the onions and sauté on a medium flame for 1 minute.
 Add the tomatoes, onions, French beans, corn green gram whole, Bengal gram whole and sauté on a medium flame for 2 minutes.
 Add 1 1/2cup of water, mix well and pressure cook for 3 minutes.
 Allow the steam to escape before opening the lid.
 Cool and blend in mixer till it gets smooth.
 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.
 Garnish with freshly chopped coriander leaves.
 Serve hot.
NUTRITIVE VALUE PER SERVINGS
Calories :208 Kcal          Portion size : 1
Carbohydrates : 37.7g   No.of.Serving : 1
Protein :10.1g
Fat :1.795

MINTY – BARLEY VEGETABLES SOUP
INGREDIENTS
Finely chopped onions -10 grams
Mint leaves – 20 grams
Finely chopped garlic – 4 cloves
Cabbage – 15 grams
Chopped tomatoes -10 grams
Carrot -15 gms
Barley -20 grams
Oil -1 tsp
METHOD
 Heat the oil in non stick pan ,add the onions and garlic and sauté over a medium flame for 2to 3 minutes while stirring continiuously
 Add the vegetable stock,tomatoes ,mint leaves and salt ,mix well and simmer fro 5-7 minutes
 Add the barley (boiled for 10-15 mins) and mix well and simmer for another minute
 Remove from the flame add pepper powder
NUTRITIVE VALUE PER SERVINGS
Energy -169 kcal Portion Size: 1
Carbohydrates – 22 g No. of serving: 1
Protein -5 g
Fat -6.6 g

HEALTHY EGG SALAD
INGREDIENTS
Plain greek yogurt – ¼ cup
Blanched green peas – ½ cup
Mustard – ½ tsp
Onion with greens – ¾ cup
Mint leaves – ½ tsp
Diced avocado – ½ no
Coriander leaves – ½ tsp
Black pepper – ¼ tsp
Boiled eggs – 3 no
Salt as per taste
METHOD
 In a mixing bowl , Combine ¼ cup plain greek yogurt , ½ tsp mustard , ½ tsp mint leaves , ½ tsp coraiander leaves , ½ tsp black pepper and a pinch of salt.
 In another bowl , Mix together 3 diced hard boiled eggs , ½ cup blanched green peas , ¾ cup onions with greens and ½ diced avocado paste
 Mash all the ingredients together in second bowl
 Combine the contents of both bowls and stir thoroughly & Serve.
NUTRITIVE VALUE PER SERVINGS
Energy : 100 Kcal Portion size : 1
Protein : 11.3 g No.of.Serving : 1
Carbohydrate : 6.6 g
Fat : 3.1 g

CHILI-LIME ROASTED CHICKPEAS
INGREDIENTS;
Chickpeas or garbanzo beans, rinsed, drained and patted dry – 1 ounces
Extra virgin olive oil – 2 tsp -Chili powder – 1 tsp
ground cumin – 2 tsp Grated lime zest – 1 tsp
Lime juice – 1 tsp salt to taste
METHOD;
 Preheat oven to 400°. 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.
 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.
NUTRITIVE VALUE PER SERVINGS
Energy :175 kCa Portions size – 2
Protein :6grams No. of servings – 2
Carbohydrates :23 grams
Fat :8 grams

VEGETABLE-OAT SOUP
INGREDIENTS
Oats -½ cup Baby corn -3
Shallots -2 Chopped beans -¼ cup
Chilly -1 Mustard oil -3 tbsp
Garlic cloves -2 Water -1 ½ cup
Chopped carrot -¼ cup Whole pepper -½ tsp
Green peas (frozen) -¼ cup Lemon -½
Salt-¼ tsp
METHOD
 Sauté Chopped shallots, garlic, green chilly with oil in a pan
 Once it become golden brown, add vegetables and green beans to it and cook well
 After cooked the vegetables, add water
 Once it get boil, add oats and give it a good mix and close the pan to cook the oats
 Add salt and freshly crushed black pepper and mix then turn off the flame
 Once it cool will get the desirable consistency
 Add juice of a half lemon to the soup and enjoy
NUTRITIVE VALUE PER SERVINGS
Energy : 366.68 Kcal Portion size : 1
Protein : 11.4g No.of.Serving : 1
Carbohydrate : 54.69g
Fat : 11.36 g

SPLIT PEA SOUP
INGREDIENTS
Olive oil -2 tbsps Water – 3 Cups
Onion chopped – 1 Vegetable stock broth – 3 cups
Carrot, peeled and chopped – 1 large Fat Free plain yogurt – 3 tbsp
Garlic, minced – 2 cloves Freshly ground black pepper -¼ tsp
Dried yellow or green split peas – 1 ½ cup
Coarsely chopped fresh chives – 3 tbsp
Salt for taste
METHOD
 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.
 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.
 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.
 In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.
 Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive crème and garnish with a sprinkle long cuts of fresh chives. Serve immediately.
NUTRITIVE VALUE PER SERVINGS
Energy :377 k. Calories Portions size – 21/2 cup
Protein :22grams No. of servings – 4
Fibre :19 grams
Carbohydrates :52 grams
Fat :9 grams

LEMONY QUINOA SOUP
INGREDIENTS
Vegetable stock – 200 ml Chopped garlic – ¼ tbsp
Quinoa – 30 g Spinach – 50 g
Lemon juice – ½ tsp
Chopped garlic – ¼ tbsp
METHOD
 Combine the vegetable stock , quinoa and garlic in a deep non –stick pan , mix well and cook on medium flame for 15 minutes , while stirring it occasionally
 Add spinach , salt, pepper powder , mix well and cook on a medium flame for 1 minutes while it stirring occasionally
 Switch off the flame add lemon juice and mix well
 Serve with hot
NUTRITIVE VALUE PER SERVINGS
Energy : 115 Kcal Portion size : 1
Protein : 4.5g No.of.Serving : 1
Carbohydrate : 22.4 g
Fat : 1.8 g

DHAL SOUP
INGREDIENTS
Green gram dhal – 15 g
Lentil dhal – 15g
Tomato – 20 g
Turmeric powder
Pepper powder
Coriander leaves
Salt
METHOD
 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
 Mash it nicely add pepper powder, salt and coriander mix well and serve hot
NUTRITIVE VALUE PER SERVINGS
Energy -103.4 Kcal Portion size : 1
Protein -7.41 g No.of.Serving : 1
Carbohydrate – 16.5 g
Fat -0.67 g

BROKEN WHEAT UPMA
INGREDIENTS
Broken wheat – 100 g Curry Leaves – 1 String
Mustard seed – ¼ tsp Green Peas – 25 g
Green chilli (chopped) – 2 Carrot (chopped) – 25 g
Onions (chopped) – 30 g Ginger (grated) – 1 tsp
Coriander (chopped) – 1 tbsp Urad Dhal – 1 tsp
Oil – 2 tsp Salt To Taste
METHODS
 Clean and wash the broken wheat thoroughly. Parboil the broken wheat in 2 cups of hot water for 4 minutes. Drain and keep aside.
 Heat the oil in a non-stick kadai and add mustard seed.
 When seeds crackle, add urad dal, curry leaves, green chilli and Sauté on a medium flame for 2 minutes.
 Add green pea and carrots mix well for 2 minutes.
 Add broken wheat, salt and 1 cup of water mix well and leave on slow flame to get cooked 10 minutes.
 Finally garnish with coriander and serve hot.
NUTRITIVE VALUE PER SERVINGS
Energy – 357 kcal Portion size : 2
Carbohydrates – 71.48 g No.of.Serving : 1
Protein – 11.99 g
Fat – 1.6 g

WHEAT MOMOS
INGREDIENTS
Cup whole wheat flour – 100g Green chilli paste – ½ tsp
Balanced and finely chopped broccoli- 100g Finely chopped garlic – 5g
Chopped bean sprouts – 50g Pinch of sugar
Ginger paste – ½ tsp
METHOD
 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
 Combine the Broccoli , bean sprouts , ginger paste , green chilli paste , garlic , and salt in a bowl and mix well , keep the stuffing aside
 Divide the dough into 12 equal portions
 Roll out a portion of the dough and place 1 tbsp of the prepared stuffing in the centre of the circle
 Fold over to make a semi circle one over the other and press the edges lightly with your fingers to seal it
 Bring both corners of the semi circle one over other and again pinch it with your fingers to seal it together
 Steam the momos in a steamer for 10 Minutes
NUTRITIVE VALUE PER SERVINGS
Energy : 20 Kcal Portion size : 2
Protein : 0.8g No.of.Serving : 12
Carbohydrate : 4.2 g
Fat : 0.1g

7 DAYS SALAD RECIPES

1.KIDNEY BEAN SALAD
INGREDIENTS
Boiled Kidney beans – 100g Chopped coriander – 2 Tbsp
Tomato – 100g Lemon juice – 1 Tbsp
Onion – 100g Salt – To taste
METHOD
 Combine all the ingredients in a deep bowl and mix well.
 Just before serving, add the dressing and toss well.
 Serve immediately.
NUTRITIVE VALUE PER SERVINGS
Energy : 176 Kcal Portion size : 1
Protein : 5g No.Of.Serving : 1
Carbohydrate : 13.3g
Fat : 1.1g

2.CARROT CABBAGE LETTUCE SALAD
INGREDIENTS
Shredded cabbage – 100g Chopped coriander – 2 tbsp
Grated carrot – 100g Lemon juice – 1 Tbsp
Sherred lettuce – 100g Salt – To taste
METHOD
 Combine all the ingredients in a deep bowl and mix well.
 Just before serving, add the dressing and toss well.
 Serve immediately.
NUTRITIVE VALUE PER SERVINGS
Energy : 29 Kcal Portion size : 1
Protein : 1.2 g No.Of.Serving : 1
Carbohydrate : 6 g
Fat : 0.1g

3.TOMATO CUCUMBER & SMALL ONION SALAD
INGREDIENTS
Tomato cubes – 100g Lemon juice – 1 Tbsp
Cucumber cubes – 100g Salt – To taste
Sliced spring onion – 25g
METHOD
 Combine all the ingredients in a deep bowl and mix well.
 Just before serving, add the dressing and toss well.
 Serve immediately.
NUTRITIVE VALUE PER SERVINGS
Energy : 16 Kcal Portion size : 1
Protein : 0.7 g No.Of.Serving : 1
Carbohydrate : 3 g
Fat : 0.1g

4. MELON GUAVA SALAD
INGREDIENTS
Watermelon – 50g
Guava – 50g
METHOD
 Combine all the ingredients in a deep bowl and mix well.
 Serve immediately.
NUTRITIVE VALUE PER SERVINGS
Energy : 24.4 kcal Portion size : 1
Protein : 0.9 g No.Of.Serving : 1
Carbohydrate : 3.5 g
Fat : 0.24g

5.CORN , TOMATO AND CUCUMBER SALAD
INGREDIENTS
Corn – 150g Lemon juice – 2 tsp
Tomato – 100g Pepper powder – 1 tsp
Onion – 100g Garlic – 1 clove
Cucumber – 100g Olive oil – 1tsp
Capsicum -100g Salt – to taste
Mint
METHOD
 Cut all the vegetables like onion, tomato, capsicum, cucumber, mint into small pieces and boil the sweet corn
 To Make Lemon garlic dressing, combine olive oil, pepper powder, minced garlic, lemon juice, salt in a small bowl and mix well
 Add all the above chopped vegetables mix well and serve
NUTRITIVE VALUE PER SERVINGS
Energy : 127 kcal Portion size : 1
Protein : 5 g No.Of.Serving : 1
Carbohydrate : 32 g
Fat : 3 g

6.BLACK CHICKPEA SALAD
INGREDIENTS
Black chick pea –50g ( Raw – uncooked ) Mint and coriander leave
Onion – 75g Lemon juice – 1 tsp
Tomato -75 g Chat masala- 1 tsp
Cucumber – 75 g Salt – to taste
Green chilli – to taste
METHOD
 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.
NUTRITIVE VALUE PER SERVINGS
Energy : 180 kcal Portion size : 1
Protein : 10 g No.Of.Serving : 1
Carbohydrate : 33 g
Fat : 2 g

7.VEG MOONG PANNER SALAD
INGREDIENTS
Whole green gram – 50 g ( uncooked) Carrot – 50 g
Panner – 50g Lemon juice – 1 tsp
Cabbage – 50 g Green chilli – 1 tsp
Onion – 50g Oil – 1 tsp
Tomato -50 g Salt – to taste
Carrot – 50 g Coriander and mint leaves
METHOD
 Make a sprouts of whole green gram and boil
 Cut the paneer into small pieces and add oil saute it in a pan for 2 mins
 Cut all the vegetables ( Cabbage , onion, tomato, carrot , coriander, mint and green chilly ) in to small pieces
 Combine all the above ingredient in a bowl add salt and lemon juice together and mix well and serve
NUTRITIVE VALUE PER SERVINGS
Energy : 220 kcal Portion size : 1
Protein : 13 g No.Of.Serving : 1
Carbohydrate : 20 g
Fat : 10 g

CHILI-LIME ROASTED CHICKPEAS
INGREDIENTS
Chickpeas or garbanzo beans -2 cans Grated lime zest -1 teaspoon
Extra virgin olive oil -2 tablespoons Lime juice -1 tablespoon
Chili powder – 1 tablespoon Sea salt -3/4 teaspoon
Ground cumin -2 teaspoons
METHOD
 Preheat oven to 400°. 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.
 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.
NUTRITIVE VALUE PER SERVING
Energy-178 kcal Portion size : 1
Fat-8g No.of.Serving : 1
Carbohydrate-23g
Protein-6g

VEGETABLE SALD WITH SPINACH OMLLET
INGREDIENTS
Beans – 15g Cucumber – 15
Spinach – 10g Capsicum – 10g
Carrot – 10g Egg – 50 g
Onion – 10g Tomato – 10g
METHOD
 Pell the cucumber and wash in normal water along with the tomato.
 Cut the beetroot, beans, carrot, tomato and onion and beans
 Sprinkle some pinch of salt and pepper
 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
 Continue cooking for 4-5 minuties.
 Serve it
NUTRITIVE VALUE PER SERVING
Energy : 133 Kcal Portion size : 1
Protein : 7.2g No.of.Serving : 1
Carbohydrate : 11.3g
Fat : 10.9 g

COLD SOYA SALAD
INGREDIENTS
Soya chunks : 30g Red bell peppers : 15g
Pumpkin (yellow): 15g Lettuce : 50g
Peas : 15g Curd : 100g
METHOD
 Soak soya chunks in water for 10-15 minutes.
 Once soya chunks have swelled in water, drain out the soaked soya from water and squeeze out excess water.
 Boil pumpkin and peas. And chop bell pepper and lettuce.
 Mix all ingredients in a bowl and add curd, salt and pepper.
 Keep the salad in refrigerator for half an hour and serve cold.
NUTRITIVE VALUE PER SERVINGS
Energy: 193.02 Kcal Portion size : 1
Carbohydrate: 17.4g No.of.Serving : 2
Protein: 20.91g
Fat: 4.4g
Fibre: 6.46g
Calories per serve = 96.5 kcal

BOTTLE GOURD SOUP
INGREDIENTS
Bottle gourd – 100grams
Onion – 50grams
Tomato – 50gram
Oil – 10ml
METHOD
 In a pan, heat oil and sauté garlic , bottle gourd, onion and tomato along with with chilli powder, salt and pepper
 Once the vegetables are cooked, add 1 cup of water and pressure cook for 10 minutes
 Cool it down and blend all the ingredients in a blender.
NUTRITIVE VALUE PER SERVINGS
Energy :139kcal Portion size : 4
Carbohydrate :9 g No.of.Serving : 2
Protein :2 g
Fibre : 3g

VEGETABLE SOUP
INGREDIENTS
Onion(Finely cut) -25 g Olive Oil -2 Tsp
Carrot -25 g Water -3 Cups
Garlic minced -2 cloves Black pepper -1/4 tsp
Green peas – 1 ½ cup
METHOD
 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.
 Add the carrot and sauté until the carrot is softened about 5 minutes; add the garlic and sauté for 1 minute.
 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.
 In a blender or food processor, pure the soup in batches until smooth and return to sauce pan over medium heat.
NUTRITIVE VALUE PER SERVING
Energy : 140 Kcal Portion size : 1
Protein : 10g No.of.Serving : 2
Carbohydrate : 35g
Fat : 2.5g

LETTUCE AND CAULIFLOWER SOUP
INGREDIENTS
Iceberg lettuce, torn into pieces – 100 g Finely chopped cauliflower – 50 g
Oil – 10 g Finely chopped onions. – 25 g
Freshly ground black pepper – for taste Salt to taste
METHOD
 Heat the oil in a deep non-stick pan; add the onions and sauté on a medium flame for 1 minute.
 Add the lettuce and cauliflower and sauté on a medium flame for 2 minutes
 Add 3 cups of water and salt mix well and cook on a medium flame for 10 minutes, while stirring occasionally.
 Allow the mixture to cool completely and blend in a mixer to a smooth purée.
 Transfer the purée 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.
NUTRIENT VALUES PER SERVING
Energy – 121.50 K cal Portion size -200 ml
Protein – 4.5 g No of servings – 2
Carbohydrates – 3.0 g
Fat – 10.30 g

GARLIC VEGETABLE SOUP
INGREDIENTS :
Garlic – 30 g Chili powder – 1tsp
Cabbage – 50 g Turmeric powder – 1 tsp
Onion – 50 g Oil – 10 ml
Carrot – 40 g Salt to taste
Curry leaves – few Coriander leaves – few
METHOD :
 Heat 2 top oil in a deep non stick pan
 Add 1 tsp finely chopped garlic ,1 tsp finely chopped green chilles,chopped onion,cabbageand carrot
 Sauté well for 5 mins.Let it cool.Grind them in mixer jar.serve hot.

NUTRITIVE VALUE PER SERVING
Energy : 131K cal Portion size : 1
Carbohydrate : 5 g No.of.Serving : 1
Protein : 4 g
Fat : 5 g

OATS AND CINNAMON BISCUITS
INGREDIENTS
Oats -1/2 cup Baking powder- – 1/4 tsp
Cinnamon- -1/2 cup Low fat butter- – 2 ½ tbsp
Whole wheat flour- -1/2 cup
METHOD
 Cook the oats keep a side and mash it
 Mix all the cinnamon powder and baking powder whole wheat flour
 Low fat butter and add salt also to the mashed oats mix it well
 Make it as biscuits shape and fry it and serve these biscuits will stay up to week
NUTRITIVE VALUE PER SERVING
Energy – 22 kcal Portion size : 1
Protein – 0.5 grams No.of.Serving : 1
Carbohydrate -2.7 grams
Fat – 1 gram

HOURSE GRAM VEG SALAD
INGRIDENTS
Horse gram -50g Cucumber -20g
Onion -20g Coriander leaves -10g
Carrot -20g Salt to taste
Tomato -25g
METHOD
 Clean & pick any stones from hours gram, add then to a large bowl, rinse well a few times
 Pour fresh water & soak in enough water for about 6 to 8 hours
 Add horse gram, 2 cups water & little salt in a pressure cooker, cook for 3 whistle in high flame & keep the flame in medium
 After the pressure has gone, drain the water for rasam or soup, the cooked horse gram keep it a side
 Next chopped all vegetables and coriander
 Combine all the ingredient in a bowl, mix well & serve
NUTRITIVE VALUE PER SERVING
Energy : 133 Kcal Portion size : 1
Protein : 7.2g No.of.Serving : 1
Carbohydrate : 11.3g
Fat : 10.9 g

PLANTAIN STEM SOUP
INGREDIENTS:
Plaintain Stem -200g Oil – 2Tsp
Gram Flour -15g Asafoedita – A Pinch
Onion -50g Coriander Leaves -As required
Tomato -50g Salt to Taste
METHOD:
 Wash and cut the plantain stem without fiber.
 Cut onion ,tomato small pieces.chop corrinader leaves.
 Heat pot,add little oil add onion, tomato,ginger garlic paste until it gets brown,then add chopped plantain stem in it .
 Sprinkle little salt, turmeric, asafoedita and 1 tsp of red chilli powder.
 Add enough water ,with thickening agent bengramflour .Boil it for plantain stem gets cooked.
 Finally add coriander leaves in it.Serve hot.
NUTRITIVE VALUE PER SERVING
Energy : 25kcal Portion Size – 2
Carbohydrate :5g No. of Serving -4
Protein : 1.2g
Fat : 0.5g
Fiber : 1 g

RAINBOW SALAD
INGREDIENTS
Shredded green cabbage – 120g Green onions, sliced – 3
Shredded red cabbage – 120g Apple, finely chopped – 1
Carrots – 120g Lemon juice – 1 tbsp.
Celery stalks, thinly sliced – 2 Tofu mayo – 1/2 cup
METHOD
 Combine cabbage, carrots, celery, and green onions in a salad bowl.
 In a separate bowl, toss apple with lemon juice. Add to salad.
 Add tofu mayo or another dairy- and egg-free mayonnaise substitute and apple juice concentrate and mix well. If possible, chill before serving.
NUTRITIVE VALUE PER SERVING
Energy : 39 Kcal Portion size : 1
Protein : 1.3 g No.of.Serving : 1
Carbohydrate : 3 g
Fat : 1.0 g

VEGETABLE SOUP
INGREDIENTS
Carrot – 100 gram ( chopped) Turmeric powder – a pinch
Beans – 100 gram ( chopped) Salt – to taste
Cabbage – 100 gram (chopped) Pepper – a pinch
Garlic – 15 gram ( finely chopped) Oil – 10 ml
Corriander leaves – few Water – Required amount
METHOD
 In a tava add add oil and heat it
 Add all the chopped vegetables, salt and turmeric powder sort it well
 Add required amount of water and pressure cook it for 2 wishtle
 Add required pepper and serve it hot
NUTRITIVE VALUE PER SERVING
Energy : 14.1 kcal Portion size : 100 ml
Carbohydrate : 2.55 g No of serving : 2
Protein : 0.48 g
Fat : 0.09 g

CORN AND PEANUT CHAAT
INGREDIENTS
Corn – 50g Onion – 10g
Boiled green peas – 60g
Coriander – 10g
Salted peanuts – 3-4 nos
Salt,pepper and lemon juice
Tomatoes – 10g
METHOD
 Mix all the ingredients in a bowl and serve as a chaat.
NUTRITIVE VALUE PER SERVINGS
Energy-161 kcal Portion size: 1
Protein-5g No.of.Serving: 1
Fat-1g
Carbohydrate – 21g

BABY CORN SALAD
INGREDIENTS
Baby corn – 3
Kashmiri red chilli powder -¼ tsp
Amchur – ½ tsp
Salt – ¼ tsp
Cucumber, chopped – 15 gm
Tomato, chopped -15 gm
Carrot, grated – 15 gm
Capsicum, chopped -15 gm
Coriander, finely chopped -15 gm
Mint/pudina, finely chopped -15gm
Chilli, finely chopped – 1
Lemon Juice – 5 ml
Peanuts, roasted & crushed -5gm
Spring Onion, chopped (optional) -15 gm
METHOD
 Saute baby corn without oil until it turns brown
 Add ½ tsp cumin powder, ¼ tsp chilli powder, ½ tsp amchur and ¼ tsp salt.
 Mix well making sure the spices are well combined.
 Further add ½ cucumber, ½ tomato, ½ carrot, 2 tbsp capsicum, 2 tbsp spring onion, 2 tbsp coriander, 2 tbsp mint, 1 chilli and 1 tsp lemon juice.
 Mix well making sure everything is well combined.
 Finally, serve baby corn salad garnished with 2 tbsp roasted peanuts.
NUTRITIVE VALUE PER SERVING
Calories : 162 kcal Portion Size -2
Protein : 17.8 g No .of Serving -2
Carbohydrate : 52g
Fat : 9.7g

CAULIFLOWER SOUP
INGREDIENTS
Cauliflower – 150 gms Pepper – 1 tsp
Onion – 1 nos (big) Oil – 3 ml
Salt – as per required
METHOD
 Heat the oil deeply in pan. Add onion and saute on a medium flame for 2 mins.
 Add cauliflower and saute on a medium flame for 3-4 mins
 Add milk and water mix well and cook on a medium flame 8-10 mins
 Allow the mix to cool completely once it get cool completely blend in mixer till it become smooth mix
 Tranfer the mix back to the pan add salt pepper and some chopped cauliflower
 Cook well on medium flame for another 4 mins
NUTRITIVE VALUE PER SERVING
Energy : 160 Kcal Portion size : 1
Protein : 4.3g No.of.Serving : 1
Carbohydrate : 11 g
Fat : 10.3 g

BROWN BREAD MUSHROOM SOUP
INGREDIENTS
Chopped mushrooms – 2cups Low fat milk – ¼ cup
Brown bread – 1 slices Salt to taste
Low- fat butter – 2tsp Pepper – 3tsp
Chopped onions – ¼ cup
METHOD
 Heat the butter in a deep non- stick pan, add the onions and mushrooms and saute on a medium flame for a minute.
 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.
 Allow it to cool slightly and blend in a mixer to a smooth transfer the puree into the pan.
 Add the salt, pepper and milk, mix well and bring to a boil.
 Seveit hot with toasted brown breads slices in to small pieces
NUTRITIVE VALUE PER SERVING
Energy : 55 Kcal Portion size : 1
Protein : 1.9g No.of.Serving : 1
Carbohydrate : 4.3g
Fat : 2.9 g

JOWAR KALE PALAK SALAD
INGREDIENTS
Soaked & cooked whole jowar – 1/4 cup
Kale leaves – 1/2 cup
Chopped baby spinach -1/2 cup
Capsicum cubes -1/2 cup
Blanched broccoli floret -1½ cup
Mushroom -1/2 cup
Alfalfa sprouts -1/2 cup
Lemon Juice -1/2 tsp
Grated ginger -1/4 tsp
Freshly ground black pepper.
Roasted pumpkin seeds -1 tsp
Dive oil -2tsp
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 PER SERVING
Energy- 228 cal Portion size-1
Carbohydrates-27 g No. of servings-4
Protein- 6.5g
Fat -0.2 g
Fiber -6 g

CARROT, CUCUMBER, RAJMA SALAD & BIT BETTER JUICE
INGREDIENTS:
Carrot – 100 g Mint leaves – 2 tbsp
Cucumber – 100 g Lemon juice – 1 tbsp
Mint leaves – 2 tbsp Rama – 50 g
Freshly grounded Black pepper – 2 pinches
METHOD
 Wash and finely slice the carrot and cucumber.
 Soak Rajma in a bowl of water for 8 hours or overnight and pressure cook it for 3 whistles with salt.
 In a bowl add finely chopped mint leaves, lemon juice, black pepper and mix it well.
 Add the finely sliced carrot, cucumber and the boiled, drained rajma to the bowl.
 Mix all the ingredients and toss well & Serve
NUTRITIVE VALUE PER SERVING
Energy – 50 kcal Portion size- 2
Carbohydrate – 10 g No. of serving – 8
Protein – 2.5 g
Fat – 0.3 g

BIT BETTER JUICE
INGREDIENTS
Bitter guard – 150 gms
Lemon juice -10ml
Pepper -5 gms
PREPARATION :
 Cut the bitter guard in medium sized pieces without seeds
 Add the cut pieces in mixer and blend till smooth
 Strain the mixture using 100ml water
 Add the lemon juice , pepper powder & salt it ans mix well
 Serve it immediately
NUTRITIVE VALUE PER SERVING
Energy – 15 kcal Portion size – 1
Protein -0.9 g No.of.Serving – 2
Carbohydrates – 2.6 g
Fat – 0.1 g
Fiber – 2.5g

BARNYARD MILLET VEGETABLE SOUP
INGREDIENTS
Kuthiraivali[Barnyard millet,
jhangora] – 100g
Onion – ½ Cup
Carrot – ¼ Cup
Cabbage – ¼ Cup
Oil -1 tsp
Garlic – 50 gm
Green chillies – ½ tsp
Vegetable stock-4 cups
Salt- 2 tsp
METHOD
 Heat the oil in a deep Non-stick pan, add garlic and green chilies and sauté on a medium flame for 10 minutes
 Add the onions, carrot, French beans, cabbage and sauté on a flame for 3- 4 minutes
 Add the vegetable stock and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally
 Add pepper powder to the soup, mix well and cook on a medium flame for 1 to 2 minutes.
 Serve immediately garnished with Coriander leaves.
NUTRITIVE VALUE PER SERVINGS
Calories :71 Kcal Portion size : 4
Carbohydrates : 9.9g No.of.Serving : 2
Protein : 1.8g
Fat : 2.7g

WHEY SOUP
INGREDIENT
Whey – 3/4 cup
Cumin seeds – 1/3 tsp
Paneer – 100 gms
Salt to taste
METHOD
 To make whey soup , heat the oil in a deep non-stick pan and add the cumin seeds .
 When the seeds crackle, add the green chilles , whey,salt and pepper , mix well and bring to boil.
 Add the paneer and coriander , mix well and simmer for 30 seconds .
 Serve the WHEY SOUP hot.
NUTRITIVE VALUS PER SERVING
Energy – 76 kcal Portion size – 4
Protein -2.5 g No.of.Serving – 2
Carbohydrates -1.5 g
Fat -6.6 g

CABBAGE CARROT SALAD
INGREDIENTS
Shredded cabbage – 1 cup
coarsely grated carrot – 1 cup
Shredded lettuce – 1/2 cup
orange segments – 1/2 cup
Chopped coriander – 1/4 cup
salt to taste
METHOD
 To make cabbage, carrot and lettuce salad, combine all the ingredients together in a deep bowl and toss well
NUTRITIVE VALUE PER SERVINGS
Calories :29 Kcal Portion size : 1
Carbohydrates : 6 g No.of.Serving : 1
Protein : 1 g
Fat : 1.9 g

VEGETABLE SOUP
INGREDIENTS
Carrot – 100 gram ( chopped)
Turmeric powder – a pinch
Beans – 100 gram ( chopped)
Salt – to taste
Cabbage – 100 gram (chopped)
Pepper – a pinch
Garlic – 15 gram ( finely chopped)
Oil – 10 ml
Corriander leaves – few
Water – Required amount
METHOD
 In a tava add add oil and heat it
 Add all the chopped vegetables, salt and turmeric powder sort it well
 Add required amount of water and pressure cook it for 2 wishtle
 Add required pepper and serve it hot
NUTRITIVE VALUE PER SERVING
Energy : 14.1kcal Portion Size : 100 ml
Carbohydrate : 2.55g No.of.Serving : 2
Protein : 0.48g
Fat : 0.09g

HERBAL SPICED BUTTER MILK
INGREDIENTS
Cumin seeds / Jeera – 1/2 tsp (Roasted and powdered) Salt – 1/2 tsp or as needed
Curry leaves – 5 Curd – 50 ml
Pudina / Mint leaf -1/2 cup Ice cold Water – 1 cup
Cilantro / Coriander leaf – 2–3 Sprigs
METHOD
 Make sure Jeera is powdered well
 Blend Cumin, Curry leaves, Mint leaves, Coriander leaves, Salt, Yogurt, Water using a whipper to get a smoothie texture and then to foam
 Refrigerate or keep chaas in an earthen pot and Serve Cold
NUTRITIVE VALUE PER SERVINGS
Energy :23.2 Kcal Portion size : 1
Carbohydrates : 0.8g No.of.Serving : 1
Protein : 0.8g
Fat : 1.23g

SMOOTHIES
INGREDIENTS
Rice flakes -50gm Skimmed milk-100ml
Apple -1no’s Nuts-10gm
METHOD
 Wash and soak the rice flakes for 15 -20 minutes
 Blend all the ingredients together
 Use few crushed nuts as toppings
NUTRITIVE VALUE PER SERVINGS
Energy -140 Kcal Portion size : 1
Protein -5 g No.of.Serving : 2
Carbohydrate – 27 g
Fat – 5.0 g

TRIO SALAD
INGREDIENTS
Corn – 150g Lemon juice – 2 tsp
Tomato – 100g Pepper powder – 1 tsp
Onion – 100g Garlic – 1 clove
Cucumber – 100g Olive oil – 1tsp
Capsicum -100g Salt – to taste
Mint
METHOD
 Cut all the vegetables like onion, tomato, capsicum, cucumber, mint into small pieces and boil the sweet corn
 To Make Lemon garlic dressing, combine olive oil, pepper powder, minced garlic, lemon juice, salt in a small bowl and mix well
 Add all the above chopped vegetables mix well and serve
NUTRITIVE VALUE PER SERVINGS
Energy : 127 kcal Portion size : 1
Protein : 5 g No.of.Serving : 1
Carbohydrate : 32 g
Fat : 3 g

PUMPKIN SOUP
INGREDIENTS
Onion -75g Jjeera -2tsp
Pumpkin -100g Garlic -5g
Oil -15g Pepper and salt -as required
Water -200ml
METHOD
 Add 1 tsp of oil in a pan, add jeera ,finely chopped garlic
 Add chopped onion and pumpkin
 Add a glass of water , salt ,pepper and boil
 Grind it and serve
NUTRITIVE VALUE PER SERVING
Energy -115kcal Portion size : 4
Carbohydrates -13 g No.of.Serving : 2
Protein -2g
Fat -5.2g

SWEET -VEGETABLE SOUP
INGREDIENTS
Sweet corn – 10 gms Onion -25 g
Oil – 2 tsp Carrot -25 g
Water – 3 cups Garlic minced -2
Cloves – 2 Black pepper -1/4 tsp
Green peas – 25 gms
METHOD
 In a large sauce pan, heat the oil over medium heat. Add the onion and saute until soft and lightly golden for 5 minutes.
 Add the carrot and sauté until the carrot is softened about 5 minutes; add the garlic and sauté for 1 minute.
 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.
 Serve hot.
NUTRITIVE VALUE PER SERVINGS
Calories :140 Kcal Portion size : 1
Carbohydrates : 35g No.of.Serving : 2
Protein :10g
Fat :2.5g

MINTED CUCUMBER LASSI
INGREDIENTS
Fresh skimmed curd – 150ml Green chilli-1
Mint leaves – 1 tsp Salt to taste
Small tender cucumber- 2
METHOD
 Chop the cucumber and blend it with other ingredients in a mixer and serve chill for mid morning or mid evening.
NUTRITIVE VALUE PER SERVINGS
Energy :57 k. Cal Portion size -1 cup
Carbohydrate :9.4 grams No. of servings – 1
Protein :9.4 grams
Fat :0.2gram

SPROUTS MASALA
INGREDIENTS
Moong sprouts – 1 cup Herbs and spices – 1tsp
Onions – ¼ cup Chopped carrot, cucumber – 2tbsp
Mint and coriander – 1 small bunch Salt to taste
Lemon juice – 1 tsp
METHOD
 Firstly, blanch the moong sprouts in hot water for 5 minutes. Then drain off the water.
 Make sure the moong sprouts are softened a bit, yet crunchy.
 Then shift the blanched moong sprouts into a large mixing bowl.
 Add cumin powder, chili powder, amchur, and salt according to taste and mix well making sure the spices mix well.
 Further add finely chopped cucumber, tomato, carrot, capsicum, and onion.
 Also add coriander-mint chutney.
 Lastly add some lemon juice and give it a good mix.
 Masala moong sprouts are ready to eat!
NUTRITIVE VALUE PER SERVING
Energy : 164cal Portion size : 1
Carbohydrates : 24.8 g No. Of Servings : 1
Protein : 9.3g
Fiber : 3.1 g
Fat : 3.1 g

MIXED VEGETABLE SALAD
INGREDIENTS
FOR DRESSING olive oil -1 tbsp-15 ml Lemon juice -1 tbsp -15 ml
Chopped coriander – 1 tbsp Sugar substitute – 2 tbsp
Oregano – ½ tsp Salt to taste
FOR SALAD
Shredded lettuce – 50g Finely chopped capsicum – 30g
Boiled corn – 50 g Green gram sprouts – 30g
Finely chopped carrots – 30g
METHOD
 Mix all the vegetables together
 Mix all the ingredients of salad dressing and keep it aside
 Mix 1 & 2 together and toss it well
 Serve immediately
NUTRITIVE VALUE PER SERVINGS
Energy -199 Kcal Portion size : 1
Protein -4.2 g No.of.Serving : 1
Carbohydrate – 35 g
Fat -4.8 g