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  • uma narendar
    SPROUT AND FRUIT BHEL   Want to eat chat-pata? Try this new version of bhel. Your energy and protein requirements shoot up during the second trimester and
    Message 1 of 1 , Jul 13 6:09 PM
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      SPROUT AND FRUIT BHEL
       
      Want to eat chat-pata? Try this new version of bhel. Your energy and protein requirements shoot up during the second trimester and also you may sometimes feel like munching on a snack. This is an excellent snack with a good combination of sprouts and fruits providing you with vitamins and fibre.
      Preparation Time : 10 mins.
      Cooking Time : 10 mins.
      Serves 4.
      For the sev-mamara
       
       1 cup mamra (puffed rice)
       1/2 cup sev 
       1/2 teaspoon cumin seeds (jeera)
       a pinch asafoetida (hing)
       1/4 teaspoon turmeric powder (haldi)
       1/4 teaspoon black salt (sanchal)
       1/2 teaspoon oil
       
      Other ingredients
       
       4 tablespoons peanuts, boiled
       4 tablespoons moong sprouts 
       4 tablespoons chopped tomato
       4 tablespoons chopped apple
       2 tablespoons chopped raw mango
       4 tablespoons fresh pomegranate seeds
       1/2 cup orange segments
       4 tablespoons chopped coriander
       4 teaspoons lemon juice
       salt to taste
       
      For the sev-mamara
       
      1. Heat the oil and add the cumin seeds. When they crackle, add the asafoetida, turmeric powder and mamara and mix well.
       
      2. Add the black salt and sev, mix well and cool completely.
       
      3. Store in an air-tight container and use as required.
       
       
      How to proceed
       
      1. Mix all the ingredients together and serve immediately.
       
       
       
       
        
      STUFFED RAGI PANCAKES
       
      Brimming with the goodness of ragi (nachni), these vegetable-stuffed pancakes are a great substitute for calorie-laden snacks.

      Cooking Time : 20 mins.
      Preparation Time : 15 mins.
      Makes 6 pancakes.
      For the pancakes
       
       ¾ cup whole ragi / nachni (red millet)
       ¼ cup rice flour (chawal ka atta)
       Salt to taste
       
      For the vegetable stuffing
       
       ¼ cup sliced spring onion whites
       ¼ cup chopped spring onion greens
       ½ cup shredded cabbage
       ½ cup bean sprouts
       ½ cup grated carrots
       ½ teaspoon sugar
       1 teaspoon finely chopped garlic
       ½ teaspoon dry red chilli flakes
       2 teaspoons chopped coriander
       1 teaspoon oil
       Salt to taste
       
      Other ingredients
       
       1 teaspoon oil for cooking
       
      For the pancakes
       
      1. Soak the ragi in water overnight.
       
      2. Wash, drain and grind to a smooth paste using a little water.
       
      3. Add the rice flour and salt and mix well. Keep aside.
       
      4. For the vegetable stuffing
       
      5. Heat the oil in a pan, add the garlic, dry red chilli flakes and spring onion whites, and fry for 3 to 4 minutes.
       
      6. Add the cabbage, bean sprouts, carrots, spring onion greens, sugar and salt. Mix well and keep aside to cool.
       
       
      How to proceed
       
      1. Heat a non-stick tava (griddle) and grease it with a little oil.
       
      2. Spread an even layer of the batter to make a 125 mm. (5") pancake.
       
      3. Cook on both sides till golden brown, using a little oil.
       
      4. Spread the stuffing on one side of the pancake.
       
      5. Fold to make a semi-circle.
       
      6. Repeat with the rest of the batter and stuffing to make 5 more pancakes. Serve hot.
       
       
       
       
        
      SPROUTED METHI SALAD
       
      Being rich not only in iron, but also in other nutrients like vitamin A, calcium and protein, this classic salad is the best way to start your day.
      Cooking Time : Nil.
      Preparation Time : 5 mins.
      Serves 6.
      Ingredients
       
       ½ cup methi (fenugreek) seeds
       2 tbsp coconut, grated
       ½ cup coriander, chopped
       ½ cup tomatoes, chopped
       2 tsp lemon juice
       salt to taste
       
      Method
       
      1. Soak the fenugreek seeds in enough water for 6 to 8 hours. Drain and discard the water.
       
      2. Keep in sieve covered for 6 to 8 hours till the sprouts appear.
       
      3. Mix the sprouts with all the other ingredients and serve chilled.
       
       
      SPROUTS MISAL
       
      A recipe put together in minutes if sprouts are handy...... I have chosen this recipe as sprouting increases the calcium content of pulses and also aid digestion. Serve it with whole wheat bread or rice.
      Preparation Time : 10 mins.
      Cooking Time : 5 mins.
      Serves 4.
      Ingredients
       
       2 cups mixed sprouts (moong, matki, chana, green vatana, white vatana), boiled
       2 tsp cumin seeds (jeera)
       1 tsp ginger-green chilli paste
       ¼ tsp clove (laung) powder
       ¼ tsp cinnamon (dalchini) powder
       a pinch sugar (optional)
       1 tsp oil
       salt to taste
       
      For the topping
       
       1 cup curds, whisked
       ¼ cup onions, chopped
       ¼ cup tomatoes, chopped
       2 tbsp chopped coriander
       
      Method
       
      1. Heat the oil, add the cumin seeds, ginger-green chilli paste and cook for 1 minute.
       
      2. Add the mixed sprouts, clove powder, cinnamon powder, sugar and salt and cook for 2 minutes.
       
      3. Serve the sprouts mixture topped with the curds, onions, tomatoes and coriander.
       
       
      FRUIT LOLLIES
       
       
      Preparation Time : 5 min.
      Serves 4.
      Ingredients
       
       2 teacups fruit juice (orange, melon, pineapple ect.)
       2 teaspoons sugar (approx.)
       1 teaspoon lemon juice
       
      Method
       
      1. Mix the desired fruit juice, sugar and lemon juice. Adjust the sweetness.
       
      2. Pour the mixture into candy moulds of the desired shape.
       
      3. Keep the moulds in the freezer compartment of a refrigerator and freeze the mixture until firm.
       
      4. Just before serving, hold the moulds under a running tap and take out the lollies. Serve immediately.
       
       
      Tips
       
      Goodness Guide : 
      Unlike their commercial counterparts, these don't use artificial flavours and colours. 
      Instead, they provide fruit sugar as well as Vitamin C. 
      KURMURA CHIKKI

      These sweet bars made with puffed rice are an all time hit with kids. They can also be served as yummy tiffin treats.

      Makes 6 bars.
      Ingredients
       
       ¼ cup grated jaggery (gud)
       1¼ cups puffed rice (kurmura)
       a pinch cardamom powder
       oil for greasing
       
      make jagary one thread consistency syrup or when u drop in a little water it should be round not melt
      add puufed rice and cardomom mix and spread on a greased plate cut in yo required shape and size and when cold u can store in airtight container
      Suggested Accompaniments
      Mixed Veggie Raita
      Cooling Cucumber Raita
      Mint Raita
      Lauki aur Phudine ka Raita

      Other Related Recipes
      Carrot Rice Mould
      Soya Mutter Pulao
      Lemon Rice
       
       SPINACH AND CARROT RICE
       
      Spinach and carrot layered with rice..... this recipe is doing wonders for hair with its high calcium and iron content.
      Preparation Time : 20 mins.
      Baking Temperature : 220°C (450°F).
      Cooking Time : 10 mins.
      Baking Time : 25 mins.
      Serves 4.
      For the rice layer
       
       1 cup long-grained rice
       ½ teaspoon cumin seeds (jeera)
       1 teaspoon oil
       salt to taste
       
      For the spinach layer
       
       2¼ cups chopped spinach (palak)
       ¾ cup boiled green peas
       3 green chillies, chopped
       ½ cup chopped onions
       1 teaspoon oil
       salt to taste
       
      For the carrot layer
       
       1½ cups grated carrot
       ½ teaspoon shah-jeera (caraway seeds)
       1 teaspoon coriander (dhania) powder
       ¼ teaspoon cumin seed (jeera) powder
       1 teaspoon oil
       salt to taste
       
      For baking
       
       2 tablespoons grated cooking cheese (optional)
       
      For the rice layer
       
      1. Cook the rice in boiling salted water till it is almost done. Each grain of the cooked rice should be separate. Drain and discard the water. Keep the rice aside.
       
      2. Heat the oil in a vessel and fry the shah-jeera for a little time. Add the cooked rice and salt and mix gently.
       
       
      For the spinach layer
       
      1. Cook the spinach with 1 tablespoon of water. When cooked, drain the spinach.
       
      2. Heat the oil in a vessel and fry the onions for a little time. Add the spinach, green peas, chillies and salt and mix well.
       
       
      For the carrot layer
       
      1. Heat the oil in a vessel and fry the shah-jeera.
       
      2. Add the grated carrot and 2 tablespoons of water. Add the curry powder and salt and mix well. Cover and cook for a few minutes.
       
       
      How to proceed
       
      1. Grease a baking dish and spread half the cooked rice. Next spread the spinach mixture, cover with the remaining rice and finally with the carrot layer. Sprinkle the cheese on top.
       
      2. Bake in a hot oven at 220°C (450°F) for 20 minutes.
       
      3. Serve hot.
       
       
       THREE BEAN SALAD
       
      This calcium and protein packed bean salad is for those who want to make up for their lost muscle mass.
      Preparation Time : 20 mins.
      Cooking Time : Nil.
      Serves 4.
      Ingredients
       
       ¼ cup boiled rajma (kidney beans)
       ½ cup boiled chick peas (kabuli chana)
       ½ cup boiled butter beans (lima beans or pavta)
       2 spring onions, finely chopped
       1 tomato, deseeded and cut into small cubes
       ¼ cup mozzarella cheese or cheese, cut into 12 mm. (½") cubes
       1 cup iceberg lettuce, torn into pieces
       
      To be mixed into a dressing
       
       1 tablespoon olive oil
       ¼ teaspoon dried oregano
       salt and freshly ground pepper to taste
       ¼ teaspoon chopped garlic
       
      Method
       
      1. Combine all the ingredients except the dressing in a salad bowl. Toss well. Chill for at least 2 to 3 hours.
       
      2. Just before serving, toss the dressing in the salad.
       
      3. Serve immediately.
       
       
      PINEAPPLE BANANA YOGHURT SHAKE
       
      Here's a calcium and vitamin C rich fruity shake....sure to appeal your child's palate and bones too!
      Cooking Time : Nil.
      Preparation Time : a few mins.
      Makes 2 tall glasses.
      Ingredients
       
       ¾ cup fresh curds (dahi)
       ¾ cup chopped pineapple
       ½ ripe banana
       4 teaspoons sugar
       3 ice-cubes
       
      For the garnish
       
       a few mint sprigs
       
      Method
       
      1. Blend the yoghurt, pineapple, banana, sugar and ½ teacup of water in a liquidiser.
       
      2. Pour into tall glasses, top with crushed ice and garnish with mint sprigs.
       
      3. Serve immediately.
       
       
      ALMOND TIL CHIKKI
       
      Dazzle your kids with these crispy treats as a dessert or for a healthy snack and make up for their calcium requirements.
      Preparation Time : 10 mins.
      Cooking Time : 10 mins.
      Makes 10 pieces.
      Ingredients
       
       ¼ cup black sesame seeds (til)
       ½ cup almonds (badam), thinly sliced
       1/3 cup jaggery (gur), grated
       1 tsp ghee
       
      Other ingredients
       
       ½ tsp ghee for greasing
       
      Method
       
      1. Roast the sesame seeds for a few minutes over a medium flame till they are light golden in colour. Cool and keep aside. Repeat with the almonds.
       
      2. Grease the back of a flat thali or a stone surface with a little ghee and keep aside.
       
      3. Heat the ghee in a pan and add the jaggery.
       
      4. Simmer over a slow flame while stirring continuously till the jaggery melts and caramelizes and forms a hard ball when you add a drop in cold water. Remove from the flame.
       
      5. Add the roasted sesame seeds and almonds and mix thoroughly with the melted jaggery. You may need to put off the flame during this process.
       
      6. When the mixture is ready, pour the entire mixture over the greased thali or a smooth stone surface. Roll the chikki out into thin sheets using a greased rolling pin.
       
      7. When cool, cut into square pieces. Store in an air-tight container.
       
       
      WHOLESOME KHICHDI
       
      Khichdis is a meal that is complete in itself. It is a misconception that khichdi is meant only for sick people. I have added grated vegetable to add more fibre to this recipe. The rice and dal provide plenty of protein and carbohydrates and also folic acid.
      This recipe is good throughout your pregnancy but it is best suited for the third trimester and lactation because it is a concentrated source of nutrients which you will require throughout this period.
      Cooking Time : 25 mins.
      Preparation Time : 10 mins.
      Serves 4.
      Ingredients
       
       2/3 cup rice
       2/3 cup moong dal (split yellow gram)
       1 cup grated bottle gourd (doodhi / lauki)
       1 cup grated carrot
       1/2 teaspoon turmeric powder (haldi)
       1 teaspoon cumin seeds (jeera)
       1/2 teaspoon asafoetida (hing)
       6 peppercorns
       1 bay leaf
       4 cloves
       1/2 tablespoon ghee
       salt to taste
       
      Method
       
      1. Wash the rice and moong dal together and keep aside.
       
      2. Heat the ghee and add the cumin seeds. When they crackle, add the asafoetida, peppercorns, bay leaf and cloves.
       
      3. Add the bottle gourd and carrot and sauté for a few seconds.
       
      4. Add the dal, rice, turmeric powder, salt and 3 cups of water and pressure cook for 3 whistles.
       
      5. When done, whisk the khichdi to combine the rice and dal together.
       
      6. Serve hot with fresh curds
       
       
      JOWAR BANANA SHEERA
       
      After the age of 6 months, your baby will be ready to have foods that are of a more solid consistency. This is just the right dish to start with. It is rich in carbohydrates, protein, iron and calcium and will keep your baby 'full' for a longer period of time. I have used banana to sweeten this sheera to make minimal use of jaggery.
      Preparation Time : 10 mins.
      Cooking Time : 20 mins.
      Makes approx. 3/4 cup.
      Ingredients
       
       1/4 cup jowar flour (white millet flour)
       1 tablespoon jaggery (gur), chopped
       1/2 banana, mashed
       1/2 cup milk
       1 teaspoon ghee
       
      Method
       
      1. Heat the ghee in a pan and add the jowar flour to it. Sauté till it is light brown in colour.
       
      2. Add the milk and ½ cup of water, along with the jaggery, stirring continuously so that no lumps remain.
       
      3. When the sheera is cooked, add the mashed banana and mix it well.
       
      4. Serve lukewarm, adding some warm milk to dilute the consistency to suit your baby's requirements.
       
       

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