World Diabetes Day Special – Tea Time Recipes

CHICKPEA CUTLET
Ingredients :
Chickpeas – 50grams
Potato – 50gram
Carrot – 50gram
Oil – 10ml
Method of preparation :
1. Coarsely smash cooked chickpea
2. Cook and smash potatoes and carrot
3. Combine all ingredients and roll in to a cutlet shape
4. Heat a pan , apply oil and shallow fry the cutlets until cooked
Nutritive value :
Calories : 230
Carbohydrates : 12
Protein :6
Fibre : 2.6
Portion size-1

Sprouts Cutlet
Ingredients :
● Green moong dal 30gms
● Brown chana 30gms
● Rice flour 30gms
● Coriander leaves 8-10 finely chopped
● Red chilli powder ½ tsp
● Chaat masala ½ tsp
● Cumin powder ½ tsp
● Oil 5ml
● Salt to taste
Method :
● Chop coriander leaves finely & place in a bowl. Add white peas, brown chana, green chana, salt & mash with a potato masher.
● Add red chilli powder, chat masala, cumin powder & mix
● Heat the pan on medium high flame.
● 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.
● Serve hot with green chutney.
The nutritive value for per serving
Energy : 359cals
Protein : 14.25g
Fat : 7.2g

SPROUTED COWPEAS VEGETABLES SALAD
INGREDIENT:
• Cow peas – 50G
• Cabbage – 20G
• Tomatoes – 20G
• Cucumber – 20G
PREPARATION METHOD:
• Firstly wash the cow peas thoroughly and make a knot in clothes to make a sprouts
• Then grate some cabbage, tomatoes, cucumber and mix the sprouts sprinkle little salt to taste
NUTRITIVE VALUE
CALORIES: 112kcal PORTION SIZE:1 MEDIUM CUP SIZE
PROTEIN: 10.15g NO.OF.SERVINGS: 1
CHO: 18.9g
FIBRE: 2.3G
FAT: 0.9g

HEALTHY EGG SALAD
INGREDIENTS
Plain greek yogurt – ¼ cup Mustard – ½ tsp Mint leaves – ½ tsp Coriander leaves – ½ tsp Black pepper – ¼ tsp Boiled eggs – 3 no. Blanched green peas – ½ cup Onion with greens – ¾ cup Diced avocado – ½ 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.
NUTRITIONAL CONTENT PER SERVING
Energy – 100 cal
Fibre – 2.0 g Carbs – 6.6 g
Fats – 3.1 g
Protein – 11.3 g
Portion size – 1 cup
No. of servings – 2 no.

Sprouts salad
INGREDIENTS;
Moong Mixed Sprouts – ¾ cup
Chopped Coriander- 2 tbsp
Grated Radish – ¼ cup
Fenugreek- ¼ cup
Oil- 1tsp
Green Chilli-1 pc
METHOD;
1.To make mixed sprouts salad,combine the mixed sprouts,coriander,radish,tomatoes,fenugreek leaves and salt in a deep bowl and mix well.
2.Heat the oil in a small non-stick pan,add the green chilli and asafoetida and sauté on a medium flame.
3.pour this tempering over the salad and mix well.
4.Just before serving,discard the green chilli and serve immediately.
NUTRITIVE VALUE PER SERVING;
Energy- 66 calories Portion size-2
Protein-4 g No.of serving-3
Carbohydrate-9g
Fat-3g

VEGETABLE-OAT SOUP
INGREDIENTS
1. Oats – ½ cup
2. Shallots – 2
3. Chilly – 1
4. Garlic cloves – 2
5. Chopped carrot – ¼ cup
6. Green peas (frozen) – ¼ cup
7. Baby corn – 3
8. Chopped beans – ¼ cup
9. Mustard oil – 3 tbsp
10. Water – 1 ½ cup
11. whole pepper – ½ tsp
12. Lemon – ½
13. Salt – ¼ tsp
METHOS
 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
Energy – 366.68 kcal Portion size – 1
Carbohydrate – 54.69 g Number of serving – 1
Protein – 11.4 g
Fat – 11.36 g

MINTY LIME ICED TEA
INGREDIENTS :
Freshly brewed unsweetened tea, cooled -120 ml
Lime juice – 30 ml
Fresh mint leaves – 25 gms
Ice cubes – 5-6 cubes
METHOD :
 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.
 In a blender, combine the tea, lime juice, mint leaves and ice cubes. Blend until smooth and frothy.
 Pour into a tall chilled glass and garnish with a mint spring.
NUTRITIVE VALUE :
Energy :16 k.cal Portion size – 1
Carbohydrates :4grams No. Of servings – 1
Protein :0grams
Fat :0 grams
Fibre :0 grams

KARELA TIKES
INGREDIENTS
Bitter gourd -75g
Carrot – 25 g
Peas – 10 g
Low fat paneer – 10 g
coriander leaves – few
oats – 10 g
Green chili paste -2 tsp
Lemon juice – 1 tsp
Oil – To need
PREPARATION METHOD
• 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 .
• 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.
• Shape each portion into 50 mm , flat round tikes
• Heat a non stick taka and grease it using 1/2 tsp of oil
• Place 4 karalla tikes and cook them using ½ tsp of oil , till they turn golden brown in color from both sides
• Repeat step 4 & 5 to cook more karalla tikes
NUTRITIVE VALUS PER TIKKI
Energy 75 kcal
Carbohydrate 11.5 gm
Fat 2.4 gm
Fiber 2.5 gm

VEGETABLE SPROUT SALAD
INGREDIENTS
Whole green gram – 25 g
Chick peas – 25g
Cabbage – 20 g
Cucumber – 25g
Onion – 20 g
Tomato – 20g
Black Pepper – 1/2 tsp
Lemon juice – ½ tsp
Salt
METHOD
 Soak the whole green gram dhal overnight and make it sprouts
 Boil the chickpea and kept it aside
 Add sprouted green gram dhal , boiled chick peas finely chopped onion, tomato, cabbage cucumber mix well
 Add lemon juice, black pepper and a pinch of salt ix well and serve
NUTRITIVE VALUE PER SERVINGS
Energy – 191.7 K cals
Protein – 11.65 g
Carbohydrate – 31.89g
Fat – 1.9 g
Portion size -1
No of serving -1

METHI SOUP
INGREDIENTS
Fenugreek leaves – 50 g olive oil – 5 g
Tomato – 20 g onion – 20 g
Garlic – 2 clove water – 4 cups
Salt and pepper as per taste
PREPARATION
 Chop all the vegetables and wash them.
 Now take a saucepan and heat oil. Then add garlic and onion along with tomato and fenugreek leaves.
 Stir fry for a few minutes till they turn bright.
 Add water along with salt and pepper and allow it to boil for 20 minutes till the vegetables are tender.
 Serve hot.
NUTRITIVE VALUE
Energy – 82.21 kcal No. of servings – 1
Carbohydrates – 4.89 g Portion Size – 1
Protein – 2.65 g
Fat – 5.48 g

GARLIC VEGETABLE SOUP
INGREDIENTS
Garlic (finely chopped) – 25 g Carrot – 20 g
Beans – 20 g Peas – 20 g
Onion (finely chopped) – 20 g Oats – 20 g
Oil – 1 tsp Coriander (chopped) – 2 tsp
Salt to taste
PREPARATION
 Heat the oil in a non-stick pan, add the garlic and onion to Sauté on a medium flame for 2 minutes.
 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.
 Add oats and coriander mix well and cook on a medium flame for another 2 minutes
 Serve garlic vegetable soup hot.
NUTRITIVE VALUE
Energy – 189 kcal No. of servings – 1
Carbohydrates – 28 g Portion Size – 1
Protein – 5.79 g
Fat – 6.64 g

WHEAT MOMOS
INGREDIENTS
Cup whole wheat flour – 100g
Balanced and finely chopped broccoli – 100g
Chopped bean sprouts – 50g
Ginger paste – ½ tsp
Green chilli paste – ½ tsp
Finely chopped garlic – 5g
Pinch of sugar
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 1 NO)
ENERGY 20cal
PROTEIN 0.8g
FAT 0.1g
CHO 4.2g
Serving 12 NOS
Portion size 2

CHAPATI PINWHEEL PATTIES
INGREDIENTS
Wheat Flour – 50g Panner – 20gms
Grated Carrot – 10g Green chillies – 5gms
Chopped onion – 10g Cumin Powder – 2tsp
Chopped cabbage – 10g Chilli Powder – 1tsp
Pepper powder – 1tsp Ginger Garlic Paste – 1 tsp
Curry Leaves Oil – 2 tsp
Salt to taste
METHOD
 In a bowl, combine 100 gms of wheat flour with water to form dough.
 Place all of the chopped vegetables, Panner, and mash it thoroughly in a bowl.
 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.
 Cut the roll into little bite-sized pieces after rolling.
 2 teaspoons of oil should be added to a tawa, and it should be heated.
 Now drop each rolled-up chapatti into the oil one at a time.
 Once it turns a golden brown colour, remove it.
 The dish of chapatti bits is prepared.
NUTRITIVE VALUE PER SERVING
Energy : 305.8 Kcal Portion Size – 2
Carbohydrate : 35.6 g No. of Serving- 6
Protein : 9.42g
Fat : 13.2 g

STUFFED FRENCH TOAST
INGREDIENTS
Fat-free cream cheese (about 5 ounces) – ½ cup Vanilla extract -½ tsp
Strawberry or apricot spreadable fruit-2 tbsp Apple pie spice – ½ tsp
French bread- 8 (1-inch slices) Nonstick cooking spray
Egg whites- 2 Fat-free milk – ¾ cup
Strawberry or apricot spreadable fruit – ½ cup
METHOD
 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).
 In small bowl, combine egg whites, egg, milk, vanilla and apple pie spice. Lightly coat nonstick griddle with cooking spray; heat over medium heat.
 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.
 Meanwhile, in small saucepan, heat 1/2 cup spreadable fruit until melted, stirring frequently. Serve over French toast.
NUTRITIVE VALUE PER SERVINGS
Energy -150 Kcal Portion size : 1
Protein -7g No.of.serving : 1 slice
Carbohydrates -29g
Fat -1g

VEGETABLE CUTLET
INGREDIENTS:
Bengal ram dhal – 20g Ginger – 5g
Capsicum -10g Coriander leaves – 10g
Beans – 10g Wheat flour – 25g
Carrot – 10g Tomato – 10g
Fenugreek leaves – 10g
METHOD
1. Boiled all the vegetables until well cooked.
2. Drain all the excess moisture and mash them
3. Add some salt to the veggies and mix everything well.
4. If needed, add some wheat gram dhal flour (or) corn flour and put it aside.
5. In a bowl, make a slightly thin batter of refined flour with water
6. Dip each patty in a batter on both the sides. heat the oil for shallow frying.
7. Shallow roast them on both the sides until golden and crisp.
8. And serve it
NUTRITIVE VALUE:
Energy – 118.3g Portion size – 2
Protein – 1.6g No.of servings – 6
Fat – 8.5g
Carbohydrates – 8.4g

OATS MOONG DAL TIKKI
INGREDIENTS REQUIRED:
Oats -20 gms
Green gram dhal -30 gms
Bengal gram flour-20gms
Onion-10 gms
Carrot-10 gms
Milk-30 ml
Oil-10 ml
Garam masala-2 gms
Red chilli powder-1.5 tsp
Salt-to taste
METHOD:
• Dry roast the Oats in a pan for 5 minutes, without getting burnt. When it is cool make it into a fine powder.
• 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.
• Drain the excess water and allow this to cool.
• Grind the green gram dal coarsely without adding any water.
• 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.
• Combine this nicely and make it into small tikkis.
• Dip this in milk and roll in the dry oats. Coarsely grind this before using.
• Place this on a pan and cook by adding little oil on both sides till it becomes golden brown.
NUTRITIVE VALUE :
• Energy :369 k.cal Portion size – 2
• Carbohydrates :32.3grams No. Of servings – 2
• Protein :15.94grams
• Fat :13.2 grams
• Fibre :2.6 grams

WHEAT- VEGETABLES MOMOS
Ingredients :
Wheat flour – 75 gm
Onion – 50 gm
Cabbage – 50 gm
Cauliflower – 50 gm
Carrot – 50 gm
Oil – 10 ml
Method of preparation :
Knead wheat flour with water and salt and make it in to small balls
Saute onion, garlic, green clillies and grated vegetables in oil
Stuff sauted vegetable mix in wheat balls
Stuffed balls are steamed for 5 minutes in high flame and 5 minutes in low flame.
Nutritive value:
Calories:378k.cal
Carbohydrates : 56 g
Protein:10.1 g
Fibre:11
Portion Size – 1

OATS SOUP
INGREDIENTS:
Oil -2 tsp Onion – 50 g
Carrot -50 g Garlic minced – 2 cloves
Oats -100 g Water -100 ml
Black pepper -1/4 tsp
METHOD:
1.In a large sauce pan, heat the oil over medium heat, add the onion and sauté unit soft and lightly golden,now add the carrot and sauté.
2.Add the garlic and sauté for 1 minute.
3.Now add the oats into the water, reduce the heat for light flame and cover it partially and simmer until it boils.
4. when the mixture thickens , turn of the flame and serve it
NUTRITIVE VALUE PER SERVING:
Calories :110 k cal Fat :2.5 g
Carbohydrates :30 g Portion size :1
Protein :9 g No.of serving :2

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
Salt to taste
Freshly ground black pepper – for 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
Fiber – 1.7 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 : 70.4 K cal
Carbohydrate: 2.80 g
Protein : 2.09 g
Fat : 0.05 g

APPLE – NUT BUTTER
INGREDIENTS
Apple – 100g
Cashew nut – 5 g
Almonds – 5 g
Walnuts – 5 g
PREPERATION
 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.
 Serve with half cut pieces of apple.
NUTRITIVE VALUES
Energy – 141 kcal No. of servings – 1
Carbohydrates – 13.76 g Portion Size – 1
Protein – 3.11 g
Fat – 8.73 g

JOWAR FLAKES MIXTURE
INGRIDENTS:-
Jowar flakes – 50 gm Ground nuts – 25 gm
Bengal gram dhal roasted – 25 gm Salt – as required
Curry leaves – 10 gm Cummin seed – 5 gm
Turmeric – pinch Chilli powder – 1/3
Oil – 5 gm Garlic – 10 gm
METHOD:-
 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
 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
NUTRITIVE VALUE PER SERVING:-
Energy – 313.8Kcal Portion size – 2
Protein – 17.42 g No. Of Serving – 2
CHO -56.9 g
Fat – 11.3g
Fibre – 6.42 g

KAVUNI RICE MODAK
INGREDIENTS:
Kavuni rice -100g
Onion -50g
Carrot -100g
Greenchilli -10g
Roasted Bengal gram flour -50g
Curry leaves -small punch
Oil -10 ml
Salt -to taste
METHOD:
• Dry roasts the rice for 5-7 minutes and make a fine powder of it.
• Take a bowl add salt and water, to make a dough like soft consistency.
• Cut all vegetables in small dices.
• Add roasted coarsed Bengal gram dhal powder with vegetables .
• Place the dough in different shapes mold and fill with vegetables.
• Boil for 10-15 minutes in steaming, serve hot with mint chutney.
NUTRITIVE VALUE PER SERVING:
Energy : 107kcal Portion Size – 4
Carbohydrate : 18g No.of Serving – 2
Protein : 5g
Fat : 2.5g

QUINOA SALAD
INGREDIENTS:
• 1 cup quinoa 2 tbsps olive or canola oil
• 1 ¼ cups water 1 tomatoes halved
• 1 lemon, juiced (about 2 tbsps) ¼ chopped red onion
• garlic clove, minced ½ cup reduced fat feta cheese
• ¼ tsp ground black pepper
• 2 tbsps olive or canola oil
• 1 large cucumber , seeded and cut into ½ – inch pieces
METHOD :
 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.
 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.
 In a small bowl, whisk lemon juice, garlic and pepper. Gradually whisk in oil.
 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.
NUTRITIVE VALUE:
Energy :313 k.cal portion size -2
Carbohydrates :40grams No. of servings – 4
Protein :9 grams
Fat :13 grams
Fibre :6 grams

SPINACH ROLLS
INGREDIENTS;-
• Spinach leaves – 100gms Eggs – 3
• Onion – 50gms Carrot – 50gms
• Parsley – 25gms Garlic – 4Cloves
• Curry powder -1tsp Chili flakes – 1tsp
• Salt – 1tsp Pepper – 1tsp
• Fat-free cottage cheese – 25gms Oil – 250ml
METHOD;-
 Thaw the spinach and squeeze out the water (you can use a strainer).
 Mix spinach, 2 eggs, garlic, cottage cheese, half the salt, and pepper in a mixing bowl.
 Place parchment paper on a baking sheet and spray with cooking spray. Transfer the spinach mixture to the sheet and press it flat.
 Pre – Heat the oil in a pan. Finely chop onion and parsley. Grate the carrots.
 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.
 Add cottage cheese, curry, chili, the other half of the salt, and pepper. Mix briefly.
 Take the skillet off the heat, add an egg, and mix it all together.
 Spread the filling over the cooled spinach. Don’t spread it all the way to the corners, or it will spill out when you roll it up.
 Carefully roll up the spinach mat and filling, and then fry the rolls for 5-10mins.
 Once the time is up, take out the roll and let it cool for 5-10 min before cutting it into slices and serving.
NUTRITIVE VALUE
Calories: 310kcal No of Serving: 2
Carbohydrates: 19.6g Portion size: 1
Protein: 27.3g
Fat: 10.4g
Fiber: 5.1g

CORN AND PEANUT CHAAT
INGREDIENTS:
CORN – 1\2CUP
BOILED GREEN PEAS – 1\4CUP
SALTED PEANUTS3 – 4
TOMATOES-1
ONION-1
CORIANDER -1
SALT,PEPPER AND LEMON JUICE TO TASTE
PREPARATION METHOD ;
MIX ALL THE INGREDIENTS IN A BOWL AND SERVE AS A CHAAT.
NUTRITIVE VALUE :
ENERGY-100KCAL
PROTEIN-5G
FAT-1G

Stuffed Capsicum
Ingredients
Capsicum -100gm Oil – 5 ml
Cumin seeds -5 gm Grated low-fat paneer -10gm
Chilli Powder -5gm Chopped green chilles – 2 gm
As required Salt Chopped coriander -5gm
Grated ginger -5 gm Finely chopped garlic -5gm
Oil -5 ml Salt as required
Low-fat milk -5 ml
Chopped and boiled mixed vegetables -50 gm
Method:
1. Take a small bowl to add turmeric powder, chili powder . Add a little water and make a smooth paste. Keep aside.
2. Add tomatoes diced, onion chopped, capsicum diced, and little milk into a blender and blend until smooth and fine. Set aside.
3. Wash big bell peppers thoroughly and cut thick slices after deseeding them.
4. Mash the paneer and add ginger garlic powder , coriander , chilles and stuff in the capsicum
5. 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.
Nutritive value:
ENERGY: 212 kcal Portion size -3
Protein: 5.91g No of Serving – 3
Fat: 9.033g
Carb: 14.97 g
Fiber: 10.13g

SPROUTED COWPEAS VEGETABLES SALAD
INGREDIENT:
• Cow peas -1/2 cup
• Cabbage – 25 gms
• Tomatoes -1 medium
• Cucumber -1/2 .
PREPARATION METHOD:
• Firstly wash the cow peas throughtly and make a knot in clothes to make a sprouts
• Then grate some cabbage, toamtoes, cucumber and mix the sprouts sprinkle little salt to taste
Nutritive value:
ENERGY: 175 kcal Portion size -3
Protein: 5.91g No of Serving – 3
Fat: 9.033g
Carb: 14.97 g
Fiber: 10.13g

CAPSICUM SUBZI
INGREDIANTS
Capsicum cubes- 2.5cups
Sour curd – 2tbsp
oil- 1tbspn
Mustard seeds- 1 tsp
Cumin seeds- 1tsp
Asafoetida- 1/4tsp
Curry leaves – 5-6
Grated coconut- 2tbsp
salt to taste
METHOD:
 Combine the capsicum and sour curds in a deep bowl, mix well and keep aside.
 Heat the oil in a separate pan and add the mustard seeds.
 Add the cumin seeds, asafetida ad curry leaves and saute on a medium flame for a few seconds.
 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.
 Remove from the flame, add the grated coconut and mix well
 Serve with toasted brown bread slice
NUTRITIVE VALUE :
Energy :116 kcal Portion size -2
Carbohydrates :6.3grams No. of servings – 5
Protein :2.2grams
Fat : 9 grams
Fibre : 8grams

Club sandwich
Ingredients
• Whole wheat bread toasted -6slices
• Mint and onion chutney -2tbsp
• FOR THE FILLING
• Lettuce leaves -2
• Unpeeled cucumber -8slices
• Tomatoes -8 slices
• Chilas -2
FOR THE CHILAS;
• Whole wheat -2 tbsp Besan – 25gm
• Jowar – 1 ½ Chopped onions -3tbsp
• Chopped tomatoes – 25GM Chopped coriander -2tbsp
• Green chilli -1 Salt to taste
• Oil for cooking -1TSP
METHOD OF PREPARATION
• -Mix together all ingredients in a bowl & add enough water to make a smooth batter & divide into 2 equal “Portions
• Heat a non- stick pan and grease. it lightly with oil
• Spread one portion of the batter on it to form a sound thick round chila of 100 mm diameter.
• cook on both sides. till golden brown, using a little oil
• Apply little chutney on all toasted bread slices & keep aside
• 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
• Place a lettuce leaf , 4 slices cucumber & 4 slices of tomatoes on it & cover with the third toasted bread slice
• Repeat with remaining ingredients to make 1 more sandwich
• Cut each sandwich in to 4 equal portions & serve immediately
NUTRITIVE VALUE
 Energy:248cal Portion size-4
 Protein:12.3g No. of Serving-8
 Carbohydrates : 47.8g
 Fiber:15.8g
 Fat: 5.1g

BROWN POHA CUTLET
INGREDIENTS:
Brown flakes – 200 g
Split moong dal – 50 g
Green chillies – 5 g
Spinach – 50 g
Coriander leaves – 5 g
Lemon juice – 5 ml
Groundnut oil – 5 ml
Salt – 3 g
METHOD:
1. Place the flakes in a sieve and hold it under running water for few seconds. Keep it aside to drain out the water.
2. Soak the moong dal in a bowl of water for about 1 hour.
3. Drain and add the flakes, split moong dal, green chillies to a mixer and grind to a coarse paste without using water.
4. Transfer the paste into a bowl, add chopped spinach, coriander, lemon juice and salt and mix well.
5. Divide the mixer into small balls then flat and round shaped cutlets.
6. Heat a tava, grease it with oil, cook the cutlets with 1 tsp oil until they turn brown in colour on both sides.
7. Serve it hot with green chutney.
NUTRIENT VALUES:
Energy- 75 kcal
Protein- 1.8 g
Carbohydrates – 12 g
Fat – 1.2 g
Portion size – 2
Serving size – 10

Sprouts Tikki
Ingredients
sprouted moong 80 gm
chopped coriander (dhania) 3 tbsp
chopped mint leaves (phudina) 3 tbsp
besan (bengal gram flour) 1 tbsp
salt to taste
asafoetida (hing) a pinch
green chilli paste 2 tsp
chopped coriander (dhania) for rolling 1 tbsp
chopped mint leaves (phudina) for rolling 1 tbsp
oil for greasing and cooking 1 tsp
Method
• Blend the sprouted moong along with little water in a mixer to a smooth paste.
• Transfer it to a bowl, add the coriander, mint leaves, besan, salt, asafoetida and green chilli paste and mix well.
• Divide the mixture into 6 equal portions and roll out each portion into round flat thin tikkis.
• Roll each tikki in mint leaves and coriander, till they are covered from all the sides.
• 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.
Serve immediately.
Nutritive value
Energy 54 cal
Protein 3.2 g
Carbohydrates 7.7 g
Fiber 2.4 g
Fat 1.1 g
No of serving -6

FOXTAIL MILLET ADAI
INGREDIENTS
FOXTAIL MILLET – 20 GM
TUR DAL – 10 GM
CHANNA DAL – 10 GM
URAD DAL – 5 GM
RED CHILLIES – 2 HING –
A PINCH SALT AS NEEDED
OIL – 2 TSPN
METHOD
SOAK 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.
NUTRITIVE VALUE
ENERGY – 119 CALORIES PORTION SIZE -1
CARBOHYDRATES – 11.7 GM NO OF SERVING – 2
PROTEIN – 3.3 GM
FAT – 5.6 GM

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

Lemon tea recipe
Ingredients
• Chopped mint leaves -25gm
• Lemon juice -1 tsp
Method
1. Combine the mint leaves, lemon juice in a bowl and 2 cups of hot water mix well.
2. Cover a lid and keep aside for 10 minutes.
Nutrient values:
Energy : 4 k.cal Portion size – 1
Carbohydrates : 0.5 grams No. Of servings – 1
Protein : 0.5 grams
Fat : 0.1 grams
Fibre : 0.2 grams

PROTEIN SALAD
Ingredients:
Green gram – 50 gram
Black channa – 50 gram
Soaked Badam – 5 nos ( chopped)
Pumpkin seed – 10 gram
Method:
1. Soak the green gram and black chana for over night
2. In the morning drain the water and Add water and salt pressure cook it for 5 wishtle
3. Drain the water and replace it in a bowl add badam mix it well and serve it
NUTRITIVE VALUE PER SERVING:
ENERGY: 80.2
CARBOHYDRATE: 15.07
PROTEIN: 3.57
FAT: 0.44
PORTION SIZE: 1 BOWL
NO OF SERVING: 3

BOILED MULTI GRAIN SPROUTS
INGREDIENTS
• Ragi 20 Gm
• Bajra 20 Gm
• Green Gram 50 Gm
METHOD
• 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.
NUTRITIVE VALUE :
Energy :315 k.cal Portion size – 1
Carbohydrates :57grams No. Of servings – 2
Protein :16.17grams
Fat :1.7 grams
Fibre :12.2grams

RICE FLAKES CUTLET
INGREDIENTS:-
Rice Flakes – 100 g Chili powder – 1 tsp Brown Bread crumbs – 50 g Turmeric powder – 1 tsp
Onion (Finely cut) – 25 g Mustard – 1 tsp
Carrot – 25 g Oil – 20 g
Curry leaves – few Salts to taste
Coriander leaves – few
METHOD:-
 Wash and soak rice flacks in water for five minutes.
 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.
 Shape this mixture to the shape of a cutlet.
 Roll the cutlets with bread crumbs as both the sides and cook on a dosa pan served with little oil. Serve hot.
NUTRITIVE VALUE PER SERVING:
Energy : 86 Kcal Portion Size – 2
Carbohydrate : 140 g No. of Serving- 6
Protein : 1.6g
Fat : 2.8 g

LEMON – CINNAMON TEA
INGREDIENTS :
Green tea -1tb
Cinnamon stick -1 inch
Ginger – 1/2 inc
Lemon juice – A pinch
Water – 100ml
METHOD :
1.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 .
NUTRITIVE VALUE :
Energy :6 k.cal portion size – 1
Carbohydrates :4grams No. Of servings – 1
Protein :0grams
Fat :0 grams
Fibre :0 grams

SOYA CHUNKS TIKKA
Ingredients:
Soya chunks : 1 cup Besan flour : 2 tbsp
Garlic cloves : 10 Ginger (chopped): 1 tsp
Coriander leaves : ½ cup Onions : ½ cup
Soaked chana dhal : ¼ cup Red chilli powder: 1 tsp
Garam masala powder : 1 tsp Coriander powder: ½ tsp
Lemon juice : 1 tsp Oil : 1 tbsp
Salt as desired
Method:
• Soak the soya chunks in 1 cup hot water and cover it for 15 minutes
• Now squeeze the soya chunks and drain the water
• Add garlic cloves, ginger, green chillies, coriander leaves and soaked chana dhal in mixer jar and grind it
• Now add soya chunks and grind it again and make it as paste.
• Take out mixture in a bowl and add all the remaining ingredients.
• Mix all it well and make the mixture into small tikkas.
• Roast them on both sides on hot pan by adding some oil and Serve them.
NUTRITIVE VALUE PER SERVING:
Energy : 166 cals Portion size : 1
Carbohydrates : 23.5 g No. Of Servings: 1
Protein : 4.7g
Fiber : 4.6 g
Fat : 6.3g