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Yoga is not physical activity that is limited to only Asana, Pranayama , and Meditation but it is a lifestyle that covers your diet as well.
Moderate and Healthy diet has direct impact on your body and mind.
Our students have contributed following recipes so that you need not have to give up your favourite dishes at the same time maintaining nutritious elements in it.
Feel free to contribute your recipes which blend tastes, yogic touch and innovative values in one dish.
And of course, don’t forget to let us taste it once :)
Famous vegetarian people are Abraham Lincoln , Albert Einstein , Anne Hathaway , Anoushka Shankar , Aristotle , Buddha , Christian Bale , Deepak Chopra , Elizabeth Berkley , James Cameron, Kate Winslet , Pamela Anderson , Kate Winslet, Mike Tyson , Martina Navratilova , Thomas Alva Edison , Tobey Maguire, Steve Jobs , Leonardo da Vinci , Bill Clinton , Benjamin Franklin , Diane Warren , Pythagoras of Samos , Brad Pitt , Dr Abdul Kalam , Amitabh Bachchan, Ashoka, Dalip Singh Rana , Jiddu Krishnamurti , Osho , Kareena Kapoor , Gandhi , Vidya Balan , Shahid Kapoor , John Abraham , Dhanush , Hema malini, Mukesh Ambani , Virat Kohli and Anushka Sharma What our students say who brought transformations with yoga and diet 
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Testimonials
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Yoga, proper diet and regular walk have made huge difference in my health.
Yoga has helped me improve my health, stamina and flexibility...
Dalia
Recipe By: Anuradha
Dalia, also called broken/cracked wheat or bulgur or Lapsi in Maharashtra and Gujurat.
Benefits:
Dalia is low-fat and low calorie, also high in protein and fiber food staple. Easy to find and easy to cook. Good for people who have weight issues, diabetes, PCOD, insulin resistance, constipation etc. Good for everyone, including, adults, children, elderly, pregnant and lactating women.
Ingredients:
» 1 cup Dalia
» 2 cups of water
Preparation:
Dalia comes in packs in any Supermarket or Grocery Stores. It is better to choose dalia with big granules and darker in colour.You can cook dalia like rice directly from packet. Its easy to cook as rice, but it has way more fibers.
» Dry roast the dalia in a kadhai or pan, until there is a colour change and a light aroma starts coming
» Let it cool. (Note:Excess can be stored in an air-tight jar (it can be stored for a month or so)
» Wash it with water
» Put in a cooker bowl
» Cook in a cooker for 2-3 whistles (can adjust the water and cooking time if needed)
» Let it cool before opening
Suggestions:
You can have dalia with milk and fruits for breakfast. Or can also have it with daal, sambar, kadhi etc.
Carrot and Almond Milk Smoothie with Pecans
Recipe By: Anuradha
Ingredients:
» 1 Cup Boiled Carrot Pieces
» 1 Cup Almond Milk
» 1 Tbsp Honey
» Few pieces pecans or walnuts for garnish
Preparation:
» Blend all the ingredients together.
» Garnish with chopped Pecans or Walnuts
» Serve chilled.
Beetroot and Almond Milk Smoothie
Recipe By: Anuradha
Ingredients:
» 1/ 2 Cup Boiled Beetroot Pieces
» 1 Cup Almond milk
» 1 Tbsp Honey
» 6-7 Cashew Nuts (optional)
Preparation:
» Blend all the ingredients together.
» Garnish with chopped Pecans or Walnuts
» Serve chilled.
Papaya and Chia Seeds Smoothie
Recipe By: Anuradha
Ingredients:
» 2 Cups Very ripe papaya pieces
» 1 Cup Almond milk
» 1 Tbsp Honey (optional)
» 1 Tsp Chia Seeds or Sabja Seeds
» 1/2 Cup Warm Water
Preparation:
» Soak Seeds in warm water for minimum 10 minutes.
» Blend Papaya, Honey and Almond Milk.
» Remove seeds from water.
» Put seeds with the Smoothie.
» Serve chilled.
Oats Instant Appam
Recipe By: Anuradha
Ingredients:
» 1 cup oats flour or instant oats
» 1 cup thick curd
» 1 cup veggies ( boiled peas, grated carrot, finely chopped onions, etc.)
» Fresh corriander leaves finely chopped
» 1 or 2 green chillies finely chopped
» 1/2 tsp grated ginger
» Salt to taste
» Water as needed
Preparation:
» Mix everything
» Add water, to come to consistency of Idli batter
» Put Appam patra on low flame.
» Pour little oil and spoon in the batter
» Close the lid
» Let it cook for about 7 minutes on one side and 5 minutes on another side.
» Check if cooked by a toothpick.
» Enjoy hot with any chutney or as it is.
Multi-grain (millet) Baati Recipe
Recipe By: Anuradha
Ingredients:
» 1 Cup each oats flour, jowar flour and whole wheat flour.
» 1/3 Cup Olive Oil
» 1/3 Cup Thick Curd
» 1 tsp salt
» 1/4 tsp baking soda
» Warm Water to knead.
Preparation:
» Mix all dry ingredients. Slowly add water and knead into a slightly firm dough.
» Cover with wet cloth and keep aside.
» Preheat the oven for 10 minutes.
» Make medium sized balls of the dough. With your thumb, slightly flatten it
» On low rack, bake for 15 minutes each on both sides on 180°C.
» Then on high rack, grill 5 minutes on each side.
» Your Baati is ready.
» Pour some ghee, enjoy with your favourite daal and chutney.
Baked Oats Sev
Recipe By: Anuradha
Ingredients:
» Half Cup Instant Oats
» Half Cup Besan(Gram Flour)
» 1/4 Tsp Turmeric Powder
» 1/4 Tsp Ajwain( Carrom Seeds)
» Salt and Red Chilli Powder as per your taste
» 1/2 Tsp Lemon Juice
» 1 Tsp Oil and some to grease
» Water as needed
Preparation:
» Roast oats for 2-3 minutes on low flame. » Let it cool down and grind finely in a mixer.
» Add all the ingredients and rub between your palms to crumb the mixture.
» Slowly add water and knead into a firm dough.
» Preheat the oven on 200°C for 5 minutes.
» Grease the Sev Sancha (Mould).
» Fill the dough in it.
» Grease the baking tray or use a non stick one.
» Slowly press the mould to get sev on the tray.
» Try to keep the strands separate.
» Put in the oven, on 200°C for 7- 8 minutes for thin sev and 10-12 minutes for thick sev.
» Take it out, cool down. Enjoy
» Tips:
» Keep the dough firm.
» Keep an eye on the oven, so the Sev doesn't burn.
» Store after completely cooled down.
Guava Jam
Recipe By: Anuradha
Ingredients:
» 3 Cups Roughly chopped ripe Guavas
» 2 Cups water
» 1/2 Cup Sugar
» 1Tsp Lemon juice
Preparation:
» Boil water in a pan, and add the chopped Guavas.
» Cover the vessel, let it simmer for around 10 minutes or until Guavas are completely soft.
» Slightly cool it, then strain, to separate seeds and pulp.
» Take a heavy bottomed pan, put the pulp, sugar and lemon juice.
» If pulp is too thick, add some water, so the sugar can dissolve.
» Now on medium flame, let this mixture cook for 40- 45 minutes or more.
» Constantly stir ( Very Important)
» Once you can see the mixture thickening.
» Do the Cold Plate Test.
» Put a glass or ceramic plate in refrigerator, take it out. Pour some jam on it, if it sets, then your jam is done.
» Remove from stove, slightly cool and pour in a clean and dry jar.
» It will stay good in refrigerator for a week.
Soy and veggies Stuffing for Paratha
Recipe By: Anuradha
Ingredients:
» 1 cup cooked soy granules
» 1 cup veggies (boiled peas, grated carrot and other vegetables of your liking finely chopped or grated)
» 1 Medium onion finely chopped
» Fresh corriander leaves finely chopped
» 1 green chilli finely chopped (optional)
» 1 tsp cumin seeds
» 1 tsp oil
» 1 tsp lemon juice
» Garam masala, salt, red chilli powder according to your taste
Preparation:
» Cook soy granules according to instructions on the packet
» Heat oil, temper cumin seeds, add onion and saute till soft.
» Add all masala. Saute for few seconds
» Add veggies, keep sauteing.
» Try mashing them while cooking.
» Add soy granules, mix properly.
» Add salt, lemon juice and corriander leaves. Mix well.
» Check that no moisture should be left.
» Let it cool before stuffing.
» Stays good in refrigerator for a day.
Strawberry Oats Smoothie
Recipe By: Anuradha
Ingredients:
» 1 cup chopped fresh Strawberries
» 1 cup plain Soy Milk
» 1 or 2 table spoon instant Oats
» 1 table spoon Honey
Preparation:
» Blend Strawberries, oats and honey in smooth paste.
» Slowly add milk.
» Serve cold and fresh
Dalia khichadi or pulav
Recipe By: Anuradha
Ingredients:
» 1 cup Dalia
» 1 medium Onion, chopped
» 2 cups mixed vegetables – peas, cauliflower, carrots, capsicum (Chopped)
» Salt to taste
» 1/2 tsp. Jeera (cumin seeds)
» 1/2 tsp. turmeric powder
» 1/4th tsp. Garam masala Powder
» 1 tsp. Oil
» 2 cups. water
» Finely chopped coriander leaves
Preparation:
» In a pressure cooker heat the oil and add cumin seeds, allow them to splutter.
» Add chopped onions. Fry till onions are golden brown in color.
» Add turmeric powder, garam masala powder and salt.
» Now add chopped mixed vegetables and green peas and fry for couple of minutes.
» Add Dalia and mix well. Add water and close the lid and allow 2-3 whistle on high heat.
» Let the cooker cool down
» Serve hot garnished with chopped coriander leaves.
Aloe vera Lemonade
Recipe By: Jyotsna
Ingredients:
» 1.2 inch fresh Aloe Vera gel
» 2.half lemon
» 3.black salt
» 4.1 glass water
» 5.2 ice cubes
Preparation:
» Scrape the aloe vera gel from its leaf, the leaf would be big so cut the leaf and use only 2 inch piece.
» Peel off the outer green part and scrape the gel using a spoon
» Now in a blender add aloe vera gel, lemon juice, pinch of black salt, water and ice cubes.
» Blend until smooth. Your aloe vera lemonade is ready.
Hummus Salad Roll
Recipe By: Jyotsna
Ingredients:
» For Hummus:
» 1 Bowl Chick Pea (Kabuli Chana)
» 4 table spoon sesame seed powder
» 4-5 pods of garlic
» 1 inch ginger
» 1 table spoon olive oil
» 5-6 pepper corn
» salt according to taste
» 2 table spoon lemon juice
» For Salad:
» 1 Lettuce leaf
» Finely chopped cucumber, red capsicum, yellow capsicum
» Grated beetroot and carrot
Preparation:
» To make hummus put all the ingredients in a blender and make a fine paste,
» Add 2-3 spoons of water to adjust consistency until its a thick spreadable paste.
» Now, carefully take out a big lettuce leaf and spread hummus on it,
» Spread small amount of all vegetables and add some more hummus on top of it,
» Now roll the lettuce and your 'Hummus salad roll' is ready
Whole Moong Dosa or Chila and Appams
Recipe By: Pavithra S.
Whole Moong Dosa is known as Pesarattu in Andhra Pradesh and is a popular breakfast dish. This dosa does not require any fermentation and grains. We have made some modifications in ingredients so as to suit our healthy lifestyle.
Ingredients:» Whole Moong- 2 cups
» Green Chillies- as per taste
» Flax seed powder- 2 tsp
» 1/4 tsp. Dalchini (Cinnamon) powder
» 1/2 tsp. Ajwain (Carom seeds) powder
» Ginger- a small piece (optional)
» Salt- as per taste
» 1/2 cup (optional) Finely chopped onions
» 1/4 cup (optional) Finely chopped coriander/methi leaves
» Oil (Use oil cautiously, try to use non-stick vessels to cook)
Preparation:
» Soak the whole moong in water overnight (or for 6-8 hours).
» Grind all ingredients except onions and coriander/methi leaves and oil in the blender.
Note: Ensure that a smooth paste is created using enough water.Don’t make it more watery else the dosa will get stuck to the pan quantity of water.Add a handful of fresh coriander leaves while grinding. It improves flavor and adds to the green colour. Also a nice way of eating coriander leaves.
» Once the paste is ready, add chopped onions/coriander/methi leaves.
» Heat a non stick pan and take a big ladle full of batter and make dosas.
» As the batter will be thick we require some time to patiently spread it. You can add little bit oil if needed.
» Flip over to the other side and cook both sides of the dosa.
» Serve with chutney if required since this dosa is tasty by itself and does not require any side dish as such.
For Appams:
The same batter can be used to make appams in the appam pan (nonstick). They taste good and children will love the taste and round shape. Instead of using soaked moong, we can sprout the moong and then grind in the blender. It will taste bit different but the benefit is that we are eating sprouts in a different form. Usually sprouts salad and subzi is what we make from sprouts, this dosa will be a welcome change. Instead of using just whole moong, we can use mixed sprouts just like in usal/misal to enhance nutritional value.
Methi-Jowar Thepala (PARATHA)
Recipe By: Anuradha
Methi thepla are flatbreads made from fresh fenugreek leaves can be munched anytime of the day. This is famous in Gujarat and now liked by everyone.
Serves: 8-10 medium sized theplasIngredients:
» 2 cups Jowar (Sorghum) flour-
» 1/2 cup whole wheat flour(plain atta)
» 1 cup Gram flour(besan)
» 1/4 cup Soybean flour
» 1 cup shredded fenugreek(methi) leaves
» 2 tbsp sesame seeds(Til)
» 1/2 tsp turmeric powder
» 1/2 tsp amchur(dry mango) powder
» 1/2 tsp red chilli powder(optional)
» 1 cup (approx.) water to knead
» Salt to taste
» Oil (Use oil cautiously, try to use non-stick vessels to cook)
Preparation:
» Mix all the dry ingredients and fenugreek leaves together in a big bowl or a plate.
» Add water gradually and knead into a firm dough.
» Smear a bit of oil covering the dough and keep it in a covered vessel for around 1/2 an hour minimum.
» Make 8-10 balls and roll them flat and round .
» Cook them on a non-stick tawa on both sides on a low flame with or without oil.
» Serve them fresh and hot with curd,raita,mint chutney etc.
Mint Cooler Drink
Recipe By: Anuradha
Mint Cooler is very good drink to give quick cooling taste. very good for digestion.
Serves: 2Ingredients:
» 2 cups buttermilk OR ( 1 cup curd and 1 cup water)
» 1/2 cup fresh mint leaves
» 1/2 tsp cumin powder
» Salt to taste
Preparation:
» Wash and grind the mint leaves with adding a little water as per the requirement.
» Filter the mint extract in a cup.(Do not throw the solid part, it can be used in daal,subzi,parathas,chutneys etc.)
» Blend the buttermilk(OR curd + water) along with mint extract,cumin powder and salt together for few seconds.
» Pour it in a glass and serve fresh and cold or at room temperature.
Sprout Salad
Recipe By: Anuradha
Moong sprouts salad is a very easy as well as a very healthy salad recipe. this salad made from moong sprouts is specially good for people who do not have much time for cooking or who do not know much about cooking.
Serves: 2Ingredients:
» 1 cup moong (GREEN GRAM) sprouts
» 1 medium onion
» 2 medium Tomatoes
» 1 medium Cucumber
» 1 medium Capsicum
» 1/4 cup shelled Pomegranate
» 1 pinch Salt
» 1/4 tsp chaat masala
» Few sprigs fresh coriander leaves
Preparation:
» Clean all the vegetables and sprouts thoroughly.
» Chop onion,cucumber(peel first),capsicum and tomatoes finely.
» Parboil(half-boil)(You can parboil the sprouts in pressure cooker or microwave oven) the sprouts and let it cool.
» Mix everything together and garnish with coriander.
» Serve fresh.
Lauki(Doodhi) Muthia
Recipe By: Anuradha
Muthia is an example of Indian food.The name is derived from the way it is made, from the ’gripping’ action of the hand. It resembles sausage.
Serves: 3-4Ingredients:
» 1 1/2 cups Grated Lauki(Bottle-gourd)
» 1 1/2 cups Gram flour( Besan)
» 1 1/2 cups Jowar(Sorghum) flour
» 2 tbsp Sesame seeds(Til)
» 1/2 tsp Turmeric Powder
» 1/2 tsp Amchur(Dry mango powder)
» 1/2 tsp Red Chilli powder(optional)
» 1/2 tsp Mustard seeds(Rai)
» Oil (Use oil cautiously, try to use non-stick vessels to cook)
» Salt to taste
» Some corriander leaves for garnishing
» Approximately half cup of water to knead
Preparation:
» Mix all the dry ingredients and lauki together in a big bowl or a plate.(Except the mustard seeds).
» Add water gradually and knead into a firm dough.
» Smear a bit of oil covering the dough.
» Divide into four or five parts.
» Smearing a little bit of oil on your hands give each part a cylindrical(cigar) shape with 1 inch of diameter(thickness).
» Arrange them in a flat bottomed vessel or a plate side by side, so they don’t touch each other.
» Pour a cup of water in pressure cooker, put a stand and place the vessel on it and pressure cook it for 4-5 whistles.
» Let the pressure cooker cool,remove the vessel,check with a fork or skewer if the muthias are cooked(fork should come out clean).
» Let it cool in open air for about 5 minutes or until they are dry from all sides
» Cut them in half inch thick discs.
» Take a nonstick pan or kadhai, warm 1/2 tsp of oil,sputter mustard seeds and put the discs into it.
» Fry for about 2-3 minutes until all muthias are evenly cooked and become a little reddish in colour.
» Take it out, garnish with coriander leaves and serve hot.
» Tastes well with mint chutney and garlic chutney.
» Can be refrigerated for couple of days and reheated in microwave oven.
For Chutney
Ingredients:
» 1 cup fresh coriander leaves
» 1/2 cup fresh Mint leaves
» 1/2 tsp Tamarind paste
» 1 tsp crushed Jaggery (Gud)
» 1/4 tsp red Chilli powder(optional)
» Salt to taste
» little water if needed.
Preparation:
» Add everything together and grind in the chutney bowl of your grinder.
» If needed , add some water.
» Taste and correct the balance of tamarind, jaggery, salt and chilli according to your taste.
» Can be refrigerated for 2-3 days.
Oats Porridge
Recipe By: Anuradha
Oats which are available in India are actually rolled oats.Rolled oats are traditionally oats that have been rolled into flat flakes under heavy rollers and then steamed and lightly toasted. Oats are an excellent source of thiamine, iron, and dietary fibre. Whole oats are also the only source of antioxidant compounds; these are believed to have properties which help to protect the circulatory system from arteriosclerosis. Oat products also contain beta-glucan, which may help people with Type 2 diabetes control their blood glucose level, and might also help stimulate the immune system to fight off bacterial infections. And above all lowers the cholesterol levels.
Serves: 1-2Ingredients:
» 1/2 CUP Rolled Oats
» 1 1/2 CUPS Water
» 1/2 CUP Any fruit
» 1/2 CUP Cow’s or Skimmed Milk
» 1/4 Tsp Cinnamon powder
Preparation:
» Soak the oats in 1 cup water for around 5 minutes.
» Add another 1/2 cup of water in oats and put it on stove, on low.
» OR can be cooked in Microwave by using big microwavable bowl,set on high for 2 minutes.
» Remove from flame/microwave and serve in a bowl with mixing milk,fruit and cinnamon.
Minty Masala Oats
Recipe By: Anuradha
For details about benefit of Oats read Oats Porridge.
Serves: 1-2Ingredients:
» 1/2 CUP Rolled Oats
» 1 1/2 CUPS Water
» 1/2 CUP Any vegetables like peas carrots,capsicum etc
» 1/2 Tsp Dried or fresh mint leaves( pudina)
» 1/4 Tsp chaat masala
» 1/4 Tsp Turmeric powder(haldi)
» 1/4 Tsp Cumin seeds(zeera)
» 1 small onion chopped
» 1/4 tsp Oil
» Salt to taste
» Coriander leaves for garnishing
Preparation:
» Soak the oats in 1 cup water for around 5 minutes.
» Pressure cook the vegetables or can also be microwaved.
» Put a nonstick pan on low flame on stove,put oil and sputter cumin seeds.
» Add chopped onions and saute until translucent.
» Add turmeric powder,chaat masala and mint leaves.
» Add all the vegetables and mix well .
» Pour the remaining water and soaked oats.
» Add salt and keep on stirring the mixture on low flame until cooked.
» Garnish and serve hot.
Oats Cake
Recipe By: Anuradha
For details about benefit of Oats read Oats Porridge.
Note: Please note that cake should be made occasionally and should NOT be part of daily snacks.
Moreover this receipe is for kids who otherwise dislike normal oats.
Ingredients:
» 2 Cups Oats finely ground
» 1/3 Cup Refined Vegetable Oil
» 1/3 Cup Cow’s or skimmed Milk
» 1/3 Cup Honey
» 1/2 Cup Ripe Banana Puree
» 1 Tsp Cinnamon Powder
» 1 Tsp Baking Soda
» 1 Tbsp Lemon Juice
» 1/4 tsp Oil
» 1 Tbsp Melon seeds
» 1 Tbsp Flax seed Powder (optional)
Preparation:
» Preheat the oven on 350 F or 180 C.
» Mix ground Oats,Baking Powder,Cinnamon powder and Flaxseed powder in a bowl.
» In a seperate bowl mix oil,honey banana puree,Lemon juice.
» Lightly mix the ingredients of both the bowls together,add milk as needed to get the right consistency(not too flowly nor thick)
» Prepare the baking tray (must be about 6x6x2 inches)by smearing oil on bottom and sides(parchment paper can also be used)
» Pour the mixture in the tray and sprinkle melon seed on top.
» Put it in the oven for around 30 minutes.
» Keep a check in last few minutes to avoid burning.
» Check if cake is baked properly by inserting a skewer in middle and it comes out clean.
» Else keep for another 5 minutes.
» Remove from oven and let it cool.
» Remove from the baking tray gently and cut pieces.
» Can stay in refrigerator for a week and can be reheated in microwave.
Tamarind Dalia
Recipe By: Anuradha
For details about benefit of dalia read Dalia.
Serves: 1-2Ingredients:
» 2 Cups Cooked Dalia (instructions given on top of the page)
» 1/4 Cup Groundnut
» 2 tbsp Roasted and Ground Sesame seeds
» 1 tsp Refined Vegetable Oil
» 1tsp Tamarind Paste
» 1/4 tsp Mustard Seeds
» 1/4 tsp Turmeric Powder
» Few Curry Leaves
» Salt to taste
Preparation:
» Mix cooked dalia,tamarind paste,ground sesame seeds and salt in a bowl,take care that all ingredients are mixed well and evenly.
» In a non-stick pan, heat some oil,sputter mustard seeds,add groundnut and roast.
» Once done,add curry leaves,chillies and turmeric powder and mix.
» Add all the ingredients mixed earlier and saute for a minute.
» Serve hot with curd and roasted papad.
Oats Dosa
Recipe By: Pavithra S.
For details about benefit of Oats read Oats Porridge.
Ingredients:
» 1 big cup oats
» 1-2 tablespoons Jowar flour
» Buttermilk (optional)
» Salt to taste
Preparation:
» Grind the oats to a fine powder in the blender.
» Add jowar flour and salt and blend again with water to get a smooth paste. Ensure that the paste is not too watery.
» Buttermilk may be added to get tangy taste like ordinary dosa, in that case the quantity of plain water needs to be adjusted accordingly.
» Heat a nonstick tawa and prepare dosas. The dosas will be slightly chewy
» Serve hot.
Note: Just as in case of jowar dosas, finely chopped onion, coriander leaves, chillies can be added to the batter before making dosas
Jowar Dosa
Recipe By: Pavithra S.
Serves: 1-2
Ingredients:
» 1 cup Udad Dal (Split/Whole)
» 3-4 Cup Jowar flour
» 1 Teaspoon Methi Seeds
» Salt to taste
Preparation:
» Wash the udad dal and methi seeds and soak in water for about 30 mins 1 hour.
» Grind it to a fine paste in a blender.
» Now add the jowar flour and sufficient quantity of water and blend again. Alternatively, jowar flour can be first mixed with water to get a smooth paste and then added to udad dal paste.
» Transfer to an air tight container and leave it for about 8 to 10 hours for fermentation.
» Once ready, whisk the batter nicely and make dosas after adding salt as per taste.
» Serve hot.
Note: Usage of jowar flour processed in machine mill (atta chakki) is better as compared to ready made flour.
If the dosas are made on low to medium heat they turn out crispy like normal paper roast dosas.
The remaining batter can be stored in the refrigerator and used when required.
Finely chopped onion, coriander leaves, green chillies can be added to the batter to make it more tasty.
Flax seed powder can also be added to the batter after fermentation.
Jowar Appe
Recipe By: Pavithra S.
Ingredients:
» 2 cups Jowar Flour
» Carom seeds (Ajwain)
» Salt to taste
» Following are optional for tempering (tadaka)
» 1 tsp Oil
» 1 tsp Mustard seeds
» 1 tsp Cumin seeds
» 2-3 pinches Asafoetida
» 1 Onion(finely chopped)
Preparation:
» Take a wide mouthed pan and add the jowar flour, salt and ajwain.
» In another pan, heat the oil and add the tempering ingredients in the order mentioned above.
» If using onions, saute till they turn pinkish and add to the flour mix else add the tempering directly.
» Now make a smooth paste with enough water.
» The batter must resemble dosa/bhajia batter.
» Heat the appa kadai and add a drop of oil in each compartment.
» Gently pour the ready batter with a spoon and close with a lid.
» After some minutes, you will notice that the wet batter has dried up, then reverse the sides and cook covered till ready.
» Serve with tangy tomato chutney.
» Now make a smooth paste with enough water.
» The batter must resemble dosa/bhajia batter.
Note: This is an ideal and quick breakfast for tiffin boxes
Garden Salad with Oriental Dressing
Recipe By: Anuradha.
Ingredients:
» Lettuce shredded 1cup
» 1 red Bell pepper
» 1 yellow Bell pepper
» 1 Capsicum
» 1 Green Apple
» Few sprigs of fresh coriander leaves
For Dressing
» Vinegar or Lemon juice 2Tbsp
» Honey 2 Tbsp
» Chilli flakes 1/4 Tsp (Optional)
» Salt to taste
For Garnish
» Roasted and crushed Peanut 1 Tbsp
Preparation:
» Cut bell peppers, capsicum and apple in long strips. Mix all the salad items together.
» Mix all the dressing ingredients in a blender. Taste and adjust the amount. The flavours should be balanced.
» Serve salad, dressing and garnish separately. Mix them just before eating.
» TIPS
» Wash all the salad ingredients properly.
» Use less of dressing and garnish.
» You can mix and match with other salad ingredients.
Pumpkin Soup
Recipe By: Anuradha.
Ingredients:
» Diced pumpkin 2 Cups
» 3 Cloves of garlic
» Dried Basil or thyme 1/2 tsp
» Salt to taste
» Oil 1/4 tsp
» Water as required
» Black pepper powder (optional)
Preparation:
» Peel the pumpkin, wash and dice roughly.
» Boil the pumpkin in either pressure cooker or microwave, till it is mushy.
» Warm the oil in non-stick pan, put finely diced cloves, saute till pink, then add the dried basil and immediately put the pumpkin and the liquid which was separated from pumpkin while boiling.
» Cook for 2 minutes. Cool it.
» Blend the mixture.
» Put the mixture through a sieve. Add water if needed.
» Heat the soup, bring to a boil, then let it simmer for couple of minutes. Add salt and pepper.
» Serve hot. Can be frozen to store for longer time.
Vegetable and Masoor Stew
Recipe By: Anuradha.
Ingredients:
» Whole Masoor (Red Lentil) 1Cup
» Peeled and diced Carrot 1Cup
» Diced Capsicum 1Cup
» 2 medium sized onion finely chopped
» 1 Bay Leaf (Tej patta)
» 1 tsp cumin powder
» 1/2 tsp cinnamon powder
» 1/2 tsp vegetable oil
» 2 Tbsp tomato puree (preferably homemade)
» Salt to taste
» Few sprigs of coriander leaves for garnishing
» Fresh lemon juice
Preparation:
» Soak the masoor 8-10 hrs. Wash and cook in a pressure cooker with 3-4 whistles. Check that some masoor are intact and some are mushy.
» In a non-stick pan, warm the oil, put the bay leaf, saute, put onion, saute until pink.
» Put carrots and capsicum saute for couple of minutes, put spices and mix well.
» Add tomato puree, cook for 2-3 minutes constantly stirring.
» Add masoor, some water if needed and salt, mix and let it simmer for couple of minutes.
» Serve hot. Garnish with coriander leaves and some fresh lemon juice.
» Can be eaten as it is or with bhakhri or chapati.
Green Peas Soup
Recipe By: Anuradha.
Ingredients:
» Green peas shelled or frozen 2 Cups
» Lemon
» Mint Leaves 1/2 Cup
» Black pepper powder
» Salt to taste
» Some water
Preparation:
» Blanch the peas in boiling water for 2 minutes or microwave on high for 2 minutes.
» Shock it in cold water to retain the colour.
» When cold, blend it in a mixer, pouring some water to get the right consistency.
» At last add mint, salt and pepper, blend for another round, until you get a smooth consistency.
» Pour in a pan, bring to a boil, simmer for 2 minutes.
» Before serving squeeze some fresh lemon juice.
» Soup can be frozen and reheated.
Guava Subzi without OIL
Recipe By: Anuradha.
Ingredients:
» 4 medium sized ripe guavas
» 1/2 tsp cumin seeds
» 1/2 tsp dry mango powder
» 1/2 tsp sugar
» 1/4 tsp red chilli powder
» 1/4 turmeric powder
» Salt to taste
Preparation:
» Wash the guavas, cut them in half, de-seed them and dice.
» Put a non-stick on flame, dry roast the cumin seeds, then add diced guavas.
» Saute it few times, then add all the spices, sugar and salt.
» You will notice the juices are coming out, if not add a little water.
» Saute until the subzi is little dry.
» Serve hot.
Jowar Idiyappam
Recipe By: Pavithra S.
Idiyappam is a popular snack/breakfast in South India. Traditionally it is made from rice flour and served with sweetened coconut milk/any spicy chutney/kurma. A healthier version of idiyappam tastes as good as the traditional rice flour idiyappam.
Ingredients:» Jowar flour 1 to 1.25 cups
» Water 1.5 cups
» Oil very little
» Salt to taste
Additional Appliance :
» Sev or chakali maker
Preparation:
» Measure the water and heat it in a nonstick pan and bring it to a boil. Meanwhile, measure and keep the flour and spatula ready.
» When the water starts boiling, lower the gas to sim mode and add salt and few drops of oil (optional) and mix well.
» Add the flour from one hand and stir continuously with the other hand to ensure no lumps remain.
» The paste will thicken and form a single ball similar to atta dough. Let the dough to cool down.
» Pour sufficient water in your idli pan/pressure cooker and slightly grease your idli moulds with a drop of oil.
» Apply a bit of oil to your sev maker and make a long ball of the dough and put in the sev maker.
» Close the sev maker and make small circular motions similar to making chaklis on each idli mould.
» Steam the moulds for about 5 to 7 minutes on high gas mode.
» Allow some cooling time after putting off the gas. Then, remove the lid and again let it cool for 2 to 3 mins
Mixed Bean Salsa
Recipe By: Shruti Kuber.
Ingredients:
» 1/2 cup rajma (Red Kidney Beans)
» 1/2cup masoor (whole) (Red Lentil)
» Handful of chick peas
» (any other whole lentils)
» 1tsp oil
» 1 onion
» 1 green chilly
» 1 tomato
» 1 small capsicum
» Salt to taste
Preparation:
» Soak rajma, masoor, chick peas and any other whole lentils overnight.
» Cook in a pressure cooker without salt or excess water.
» Heat 1tsp of oil in a wok.
» Saute cut green chilly,onions , capsicum and tomatoes.(cook partially).
» Add the cooked lentils and a pinch of salt.
» Garnish with coriander.
Imali Dalia
Recipe By: Pavithra S.
This recipe has been adapted from another recipe featuring rice. The spice mix is the same and an easy way of consuming curry leaves which are otherwise discarded while eating. .
Ingredients:» Dalia 1 cup
» Curry leaves 1 to 2 fistful
» Dry red chillies 1 to 2 (depending on level of spice wanted)
» Tamarind 2 to 3 small pieces
» Mustard seeds 1 spoon
» Roasted peanuts 10 to 12
» Turmeric powder 1 pinch
» Asafoetida 1 pinch
Preparation:
» Pressure cook the dalia with 2 cups of water.
» In a nonstick pan, add 2 to 3 drops of oil, curry leaves, red chillies and tamarind and roast for 1 to 2 minutes till you smell the aroma of curry leaves.
» The leaves would have become slightly darker and crisper.
» Once this cools, grind it to a dry powder in the blender.
» Now add a little oil in the pan, then add mustard seeds and a pinch of asafoetida.
» Add the peanuts, turmeric powder and the powdered spice mix and finally the cooked dalia.
» Mix thoroughly and garnish with coriander leaves before serving.
Not A Sabudana Khichdi
Recipe By: Anuradha.
Ingredients:
» Whole Jowar Grain 1 Cup
» Water 3 Cups
» Roasted and crushed peanuts 1/4 Cup (optional)
» Green Chili 1
» (Cumin seeds) Zeera 1 Tsp
» Salt to taste
» Lemon 1/2
» Coriander leaves chopped
» Oil 1/2 Tsp
Preparation:
» Wash the jowar at least twice. Soak in 3 Cups of water overnight.
» Do not rinse. Cook in pressure cooker for around 20 to 25 whistles.
» Once cooked, the water dries out and the grains separate.
» Grind green chilli and zeera together.
» Now, take non-stick pan, heat the oil, put the green chili and zeera paste, roast it and immediately add cooked jowar grains.
» Mix and saute for a while, add salt and peanuts, squeeze some lemon. Turn-off flame and put a lid on the pan.
» Serve hot, garnish with fresh coriander leaves and another squeeze of lemon.
Tips
» Cooked jowar can be frozen and defrosted in microwave.
» Amount of water and cooking time ( number of whistles) differs grain to grain. Be ready to use trial and error method.
» For kids, some boiled and chopped potatoes can be added to the recipe.
Not A Peanut Chutney
Recipe By: Anuradha.
Ingredients:
» Melon seeds 1/2 Cup
» Fresh Coriander leaves 2 Cups tightly filled
» Green Chilli 1
» Lemon 1/4
» Salt to taste
Preparation:
» Roast the melon seeds lightly, on a low flame for a minute, allow it to cool
» Add all the ingredients together and grind it to a smooth paste.
» Taste and adjust lemon, chilli and salt. Add a little water to adjust the consistency if needed
Tips
» Can be used instead of peanut or coconut chutney
» Can be used with idli, dosa, bhakri etc
» You can use all of the coriander (leaves and stems), just leave the roots. Don’t waste stems, it contains lots of nutrients.
» Wash coriander properly, at least twice.
Bhagar Dhokla
Recipe By: Anuradha.
Ingredients:
» 1/2 Cup Udad Daal
» 1/2 Cup Chana Daal
» 1 Cup Bhagar/Sama
» 1/4 Tsp Turmeric Powder
» Salt to taste
» 4 Cups Water
» 1 Tsp Oil
» 1/2 Tsp Mustard Seeds
» 1/2 Tsp Sesame seeds
» Fresh coriander leaves for garnishing
Preparation:
» Wash Udad Daal and Chana Daal together, pour 2 Cups of water and keep the container covered.
» Seperately wash Bhagar, pour 2 cups water and keep the container covered.
» Soak both Daal and Bhagar for 6-8 hours.
» Seperate the water from soaked ingredients.
» Grind the daal in a Grinder, using some of the water, as and when required.
» Seperately grind Bhagar in the same way.
» Mix Daal and bhagar batter together and keep it aside covered.(TIP: Use a bigger container, as the batter will rise)
» Keep the batter in warm place for another 8 hours approximately.
» Mix the batter with turmeric and salt.
» Line the dhokla or idli container with little oil and pour the batter
» Steam the dhokla on high for 10 minutes and 10 minutes on low flame.
» Remove the container from the stove and allow it to cool down a bit, with lid still on.
» Cut the dhokla in cube shape and remove from container.
» In a seperate non-stick container, put 1/2 Tsp oil, warm it, sputter Mustard Seeds and then Sesame Seeds.
» Add Dhokla in the container or pour the "Tadka" over the dhokla.
» Garnish with green coriander leaves.
» Serve hot with Mint Chutney.
Bhagar Handvo
Recipe By: Anuradha.
Ingredients:
» All the ingredients listed in "Bhagar Dhokla"
» Cup Grated Bottle Gourd (Lauki/Doodhi)
» Green Chili finely chopped.
Preparation:
» Follow the recipe method of "Bhagar Dhokla" from Steps 1 to 9.
» Mix Grated Bottle Gourd and chopped chili and lightly mix.
(TIP: You can add carrots/peas/capsicum/radish/spinach/onion etc.)
» Put the appam maker or small non-stick kadhai on low flame.
» Brush lightly with oil, put Mustard Seeds and then Sesame Seeeds to sputter.
» Pour the batter, put the lid on,cook for 5 minutes aprroximately.
( TIP: Keep on checking, cook time varies depending on the vessel)
» Flip the handvo/appam, to cook other side for another 2 minutes approximately.
» TIP: Oil is only required in first batch if using non-stick vessel.
» Serve hot with Mint Chutney.
No sugar Mint Chutney
Recipe By: Anuradha.
Ingredients:
» 1 Cup Fresh Coriander Leaves(Kothmir)
» 1/2 Cup Fresh Mint Leaves(Pudina)
» 1/2 Cup Freshly Shelled Pomegranate Seeds(Anar)
» 1 No. Green Chili
» 1/4 Tsp Lemon Juice
» Salt to taste.
Preparation:
» Mix all the ingredients other than Lemon Juice and Salt in the Grinder.
» Make a fine paste.
» Then add Lemon Juice and Salt gradually and keep on tasting until you get the proper taste.
» TIP:Any Chutney should be kept aside for an hour or more after preparation to get the proper taste.
» Eat wit muthiya, dhokla, handvo etc.
Bhagar Kheer or Paysam
Recipe By: Anuradha.
Ingredients:
» 1/2 Cup Bhagar
» 100 gms Dates (Deseeded)
» 1 Litre Cow's Milk
» 2 Cups Water
» 1/2 Tsp Cardamom Powder
» 1/4 Tsp Pure Ghee (optional)
» 1/4 Cup Cashew Nuts chopped and Raisins (optional)
Preparation:
» Wash and soak Bhagar,keep aside for 10 minutes.
» Warm 1/2 Cup of Water and soak Dates in it for 10 minutes.
» Put the Dates Paste through a sieve to get a smooth consistency.
» TIP: Don't throw the Dates Paste left over in sieve, refrigerate it and use it in oats or dalia porridge.
» In a thick-bottomed Pan or Kadhai bring Milk to boil, then put it on low flame.
» Remove water from Bhagar and add it to the Milk gradually while stirring constantly.
» Cook on low flame, constantly stirring, until Bhagar is cooked properly, which takes around 10-15 Minutes.
» Fry Cashew Nuts and Raisins in Ghee.(optional)
» Add Dates Paste, Cardamom Powder, Cashew Nuts and Raisins in Kheer, mix properly.
» Cook for another 2 Minutes, remove from heat and immediately cool it down.
» TIP:For quick cooling, pour kheer in a clean steel vessel and immerse it in another vessel filled with cold water, DONOT cover.
» Store in regrigerator, serve warm or cold.
» If Kheer thickens after storing, add some Milk while serving.
Barnyard Millet Upma
Recipe By: Anuradha.
Ingredients:
Note: Barnyard Millet (Hindi: Jhangora; Tamil: Kuthiravaali; Telugu: Odalu)
» 1 Cup Barnyard Millet
» 4 Cups Water
» 1 Cup Shelled Peas (Fresh or Frozen)
» 2 Medium Onions finely chopped
» Few Curry Leaves
» 2 No. Green Chillies
» 1/2 Tsp Mustard Seeds
» 1/2 Tsp Chana Daal
» 1/2 Tsp Udad Daal
» 2 Tsp Oil
» 1 Tsp Lemon Juice
» Salt to Taste
Preparation:
» Roast Barnyard Millet on a medium flame for 2-3 minutes,constantly stirring and keep aside to cool.
» In a non-stick kadhai, warm the oil,sputter Mustard Seeds,Udad Daal and Chana Daal.
» Add finely chopped Onions, saute till soft.
» Add Green Chillies, split lengthwise and Curry leaves, and saute for little bit.
» Add Peas (can be cooked seperately in microwave beforehand), saute.
» Add Water, Salt, Lemon Juice, bring the water to a boil.
» Slowly add millet, constantly stirring, set flame on medium and put a lid.
» Every five minutes check and stir.
» In 15-20 minutes, Upma is ready, fluff it and keep it covered.
» Serve it hot.
Tips:
» Other vegetables can also be added,no limits.
» Vegetables can be sauteed or microwaved.
» Cooking time and amount of water would require minor adjustment according to temperature and humidity of air.
» Other millets like little millet, kodo millet, foxtail millet can be cooked similarly.
Kodo Millet Salad
Recipe By: Anuradha.
Ingredients:
» 1/2 Cup Kodo Millet
» 1/2 Cup Shelled Peas/ Frozen Peas
» 1/2 Cup Finely Diced Carrots
» 1/2 Cup Finely Diced Capsicum
» 5-6 Baby Corns cut in four, lengthwise
» 1/4 Cup Finely Chopped Fresh Mint Leaves
» 1/4 Tsp Fresh Lemon Juice
» 1/4 Tsp Black Pepper Powder
» 2 Cups Water
» 2 Cups Chilled Water
» Salt to taste.
Preparation:
» Wash Kodo Millet,pour water and soak for minimum half an hour.
» In a pan,bring to boil 2 Cups of water.
» Slowly add kodo, while constantly stirring.
» Put a lid on and turn the flame to slow.
» Let it simmer for 5 minutes or until all water is gone.Stir every minute.
» Check if its cooked, if not add a little water and cook further.
» Once cooked remove from stove and put kodo in a sieve.
» Pour cold water over millet, so it cools down quickly and becomes non-sticky.(TIP: take care that no water is left in Kodo).
» Add some Lemon Juice and Salt and keep aside.
» Steam all vegetables in pressure cooker or microwave.
» Put them in sieve and pour cold water, same as done with Kodo, so the vegetables retain colour.
» Add everything together, add Mint Leaves, Black Pepper Powder.
» At end, taste and add Salt and Lemon Juice to adjust taste.
» Can be served warm or cold.
Bhagar Idli and Dosa
Recipe By: Anuradha
Ingredients:
» 1 Cup Udad Daal
» 1 1/2 cups Bhagar
» 4 Cups Water
» Little Oil
» Salt to taste
Preparation:
» Wash Udad Daal, pour 2 Cups of water and keep the container covered.
» Seperately wash Bhagar, pour 2 cups water and keep the container covered.
» Soak both Daal and Bhagar for 6-8 hours.
» Seperate the water from soaked ingredients.
» Grind the daal in a Grinder, using some of the water, as and when required.
» Seperately grind Bhagar in the same way.
» Mix Daal and bhagar batter together and keep it aside covered.(TIP: Use a bigger container, as the batter will rise)
» Keep the batter in warm place for another 8 hours approximately.
» Mix the batter with salt.
» Line the idli container with little oil and pour the batter.
» Steam the idli on high for 10 minutes and 10 minutes on low flame.
» Remove the container from the stove and allow it to cool down a bit, with lid still on.
» Serve hot with Chutney or Sambhar
» TIP: Same batter can be used to make Dosa, Appam, Utappam etc.
Ragi (Nachni) Rava Idli
Recipe By: Anuradha
Ingredients:
» 1/2 Cup Moong Daal Yellow
» 1/2 Cup Udad Daal White
» 1 Cup Jwar Rava
» 1 Cup Ragi Rava
» Water
» Salt to taste.
Preparation:
» Wash and soak both Udad and moong daal together for 4- 6 hours.
» Grind it into fine paste and add both Ragi and jwar Rava.
» Mix well, add some water to thin the consistency, as the Rava will soak extra water.
» Put it in a covered container in a warm place until it's well fermented, for about 8 hours. Add salt.
» Before putting in Idli steamer, check consistency of batter, add water if required.
» Steam the idlis on high flame for 10 minutes and then on low flame for 15 minutes. Let it rest at least for 5 minutes before serving.
» Serve with chutney of your choice.
» The batter will stay fine in refrigerator for 2-3 days.
Singhada (Water Chestnut) and Dates Cake
Recipe By: Anuradha
Ingredients:
» 2 Cups Chestnut Flour
» 1 Cup Date Puree
» 1/2 Cup Olive Oil
» 1/2 Cup Milk
» 2 tsp coffee decotion or instant coffee powder
» 1 Tsp Baking Soda
» 1 Tbsp Vinegar
» 1Tsp Cinammon powder
» 1/4 Tsp Nutmeg Powder (optional)
» 1 Tbsp Ground Chia Seeds
» 1 Cup Warm Water
Preparation:
» Add Ground Chia Seeds and Warm Water. Keep aside for 15-20 minutes.
» Mix all wet ingredients together. Whisk a little.
» Preheat the oven on 200 C.
» Add all the dry ingredients to the mix. Whisk lightly but properly.
» Prepare the baking pan with little oil and parchment paper.
» Adjust the consistency of the batter by adding milk. It should look like thick Idli batter.
» Pour the batter into the pan.
» Keep in oven for 35 minutes at 180 C.
» Do the skewer test and adjust the time in the oven.
» Once done take out, cool down and store.
» Enjoy
Note:
» It doesn't have much shelf life. So store the extra in refrigerator. Heat and eat..
» You can choose any oil.
» 1Tbsp = 3 Tsp.
Moong Daal and Rajgira (Amaranth) Dosa and Appam ( Non- Fermented)
Recipe By: Anuradha
Ingredients:
» 1 cup moong daal(yellow)
» 1 1/2 cup rajgira( amaranth seeds)
» 1 cup grated vegetables ( onions, carrots etc)
» Chopped corriander leaves
» 1 tsp Ginger and green chillies paste(optional)
» Salt to taste.
» Water as needed
Preparation:
» Wash and soak moong daal and amaranth separately for 4-6 hours or overnight.
» Grind them separately adding or removing water to get a good batter consistency.
» Add all other ingredients.
» Mix well
» Batter is ready for making Dosa, Appam or Uttapam.
» Batter stays good in refrigerator for a day.
» Enjoy with any chutney of your choice.
Note:
» This is a non-fermented version..
» For fermentation, replace 1/2 moong cup daal with 1/2 cup urad daal. Wash, soak, grind separately. Mix the 2 daals and amaranth seeds and keep overnight for fermentation.
» Add other ingredients in the morning.
» You can add mixed daal and variety of vegetables.
Tomato and Coconut Chutney
Recipe By: Anuradha
Ingredients:
» 1/2 Cup grated fresh coconut
» 1 Cup Chopped Tomatoes
» 1 Tbsp Chana Daal
» 1 Tbsp Urad Daal
» 1-2 Dried Whole Red Chilli
» 1 Tsp Grated Fresh Ginger
» 1 Tsp Oil
» 1 Tsp Tamarind Paste
» 1 Medium onion chopped
» For tempering (optional):
» 1 Tsp Mustard Seeds
» 8-10 Curry Leaves
» 1 Tsp Oil
Preparation:
» In a non stick pan, heat oil and roast both the daals until light brown, on low flame.
» Add ginger, onion and then chillies. Keep sauteing.
» Add coconut, roast for a minute.
» Add chopped tomatoes, tamarind paste and salt.
» Cook until soft and cooked.
» Keep aside for cooling.
» Grind into a fine paste.
» Adjust the taste.
» Temper with Mustard Seeds and Curry Leaves if you want.
» Enjoy with your choice of Idli, Dosa, Uttapam or Appam.
Note:
» You can always adjust salt, tamarind paste and chillies according to your taste.
» Olive Oil can be used. Just don't let it heat a lot. Always keep it below smoking point.
Barley Chinese Style
Recipe By: Pavithra S.
Ingredients:
» Barley- 1 cup
» Oil- 1 spoon
» Onion/spring onion- 3-4 spoons
» Finely chopped carrots, french beans, green bell pepper
» Shredded cabbage
» Grated ginger- 1/2 spoon
» Black pepper powder-1/2 spoon
» Pizza spice mix- 1-2 spoons as per taste
» Salt to taste
Preparation:
» Pressure cook the barley with about 2-.5 cups of water upto three whistles.
» When it cools down open the cooker’s lid and let it remain so till barley cools down.
» If there is any excess water, it will get absorbed automatically in some time.
» Heat oil in a wok and keep on high flame.
» Now keep on adding ginger, onions and saute then add chopped vegetables and last add cabbage.
» When the vegetables appear shiny add salt and pepper and pizza spice mix and mix well.
» Finally add the cooked barley and garnish with the green portion of spring onions.
Fennel, Arugula, Celery and Fruits Salad
Recipe By: Umesh Dwivedi
Ingredients:
» 1 large or 2 small fennel bulbs
» 1 cup coarsely chopped celery leaves
» 1 cup coarsely chopped arugula leaves
» 1/4 cup coarsely chopped mint leaves
» 2 Sweet limes
» 1 apple
» 1 Guava
» 1/4 cup cashew nuts or melon seeds or roasted peanuts
Preparation:
» Peel one sweet lime, remove the pith with a knife, and slice.
» Chop one apple and one sweel lime into fine pieces.
» Chop guava into fine pieces (exclude seeded part).
» Cut other sweet lime in two halves and squeeze to take out juice in bowl.
» Place the arugula leaves into a large salad bowl.
» Slice fennel bulbs very finely lengthways (a mandolin makes this easier) and remove the hard core. Reserve some of the feathery leaves for later use.
» Toss fennel, celery, arugula, mint, apple, gauava, sweet lime, juice, and nuts
» Add some fennel fronds for decoration.
Fruit ball Salad
Recipe By: Umesh Dwivedi
Ingredients:
» 1 large watermelon
» 2 muskmelons
» 1 papaya
» 1/2 pineapple
» 5-6 Figs
Preparation:
» Cut watermelon in half, remove and discard seeds and scoop flesh with a melon baller and keep it aside.
» Cut muskmelon and papaya in half and create similar balls and keep it aside.
» Cut figs in four parts.
» Cut pineapple into wedges and one piece in entire round slice.
» Carve a sawtooth border around the rim of the watermelon using craft knife.
» Place all balls in the half empty portion (empty portion left after removing balls from its flesh) of water melon.
» Arrange pineapple wedges and pieces of figs.
» Take skewer stick and arrange fruits as shown in the picture for decoration.
» Refrigerate until 30 minutes before serving.
Note: Please don't throw remaning flesh of the watermelon, muskmelon and papaya residue after removing balls. Take out remaining portion and create pulp out of it.
Bajra (black millet) Khichdi
Recipe By: Sujata.
Ingredients:
» Bajra soaked overnight 1/3 cup
» Split green gram skin less (dhuli moong dal) 3 Tbsp
» Chopped garlic 3 to 4
» Chopped fresh coriander
» Peanuts 1 tbsp spoon (optional)
» Oil 1 tsp
» Salt to taste
» Asafetida 1 pinch
» Turmeric powder 1 pinch
» Dry Red chillies 2 to 3
» Cumin seeds 1/2 tsp each
» Curry leaves 5 to 6
» Chopped Coconut 1 Tbsp
Preparation:
» In pressure cooker heat oil, add cumin seeds, chopped coconut & peanuts
» Add chopped garlic, dry red chillies and curry leaves
» Add soaked Bajra & moong dal to the above mix
» Now add turmeric powder, asafoetida & salt to taste
» Add 2 1/2 cups of water, stir well and pressure cook till 4 to 5 whistles
» Garnish with fresh coriander and serve hot
Cucumber Chila with Tomato Chutney
Recipe By: Akanksha.
Ingredients:
» Cucumber 2-3 graded
» Besan 1/2 cup
» Jowar flour 1/2 cup
» Ragi flour 1/2 cup
» Whole Wheat flour 1/2 cup (atta)
» Curd 1 cup
» Buttermilk 1 cup
» Coriander leaves
» Chopped green chilli 1 -2 (optional)
» Graded ginger 1/2 spoon
» Graded garlic 1/2 spoon
» Sesame (til) seeds 1-2 spoon
» Turmeric powder 1 spoon
» Red chilli powder 1/2 spoon
» Salt to taste
» Ingredients for chutney:
» Red tomato-3-4
» Green chilli-1-2
» Coriander leaves
» Garlic 1-3 piece
» Salt to taste
Preparation:
» Add jowar flour, ragi flour, whole wheat flour, besan, graded cucumber and salt and mix well .
» Add ginger, garlic, coriander leaves, green chilli.
» Add red chilli powder, termuric powder, sesme seeds.
» Add curd.
» Add buttermilk taking care that mix does not become watery.
» Use nonstick pan and made chilla by spreading the mix in round shape
For chutney:
» Wash and cut all tomato , Green chilli, coriander , garlic.
» Blend it in the blender.
» Make a course paste.
» Add salt , mix well and serve with cucumber chila.
Jowar Flakes Poha
Recipe By: Sujata.
Ingredients:
» Jowar flour 1 cup
» Chopped onion 1 medium
» Chopped green chillies 1 medium
» Chopped fresh coriander
» Peanuts 1 tbsp spoon (optional)
» Oil 1 tsp
» Salt to taste
» Asafoetida 1 pinch
» Turmeric powder 1 pinch
» Red chilli powder as per taste
» Muster seeds & Cumin seeds 1/2 tsp each
» Curry leaves 5 to 6
Preparation:
» Knead Jowar flour with little water to form dough.
» Make medium to big size balls and steam them for 15 to 20 mins. Cool them to normal temperature.
» Grate the Jowar balls to form flakes (Flakes can be frozen and stocked. Thaw before use). These flakes can be used as a substitute to the regular corn flakes.
» To prepare poha, heat oil in pan, once hot, add mustered & cumin seeds, asafoetida, peanuts and curry leaves.
» Then chopped chillies and onions. Saute till onions turn translucent.
» Add turmeric powder and salt to taste
» Add Jowar flakes, red chilli powder and stir well.
» Cover & Cook for 5 to 7 mins
» Garnish with fresh coriander leaves and serve hot.
» You can add your choice of veggies (carrot, beans, fenugreek leaves, spinach, peas etc.) and make it a full meal.
Bajra Kheer
Recipe By: Shubham.
Note: Please note that kheer should be made occasionally and should NOT be part of daily breakfast because we are using Sugar/sugar free in it. This could be a good alternative for rice kheer and vermicelli kheer though.
Ingredients:
» Bajra 50 gram
» Milk 500 ml
» Sugar/sugar free, as per taste
» Cardamom powder for flavour
Preparation:
Soak Bajra in water overnight. Next day Grind bajra a little in grinder just to break the grain. Do not make it a paste.
» Boil in pressure cooker for 15-20 minutes. Do not add too much of water since it will increase overall quantity.
» After boiling bajra add some sugar/sugar free in boiled bajra and mix and mash it.
» Boil milk. Upon boiling add boiled bajra in it. Cook for 20-25 minutes till milk and bajra gets mix together.
» Add remaining sugar/sugar free. In last add cardamom powder. Garnish with nuts if you like.
Jowar Uttapam
Recipe By: Pavithra S.
Ingredients:
» Jowar dosa/Multi grain dosa batter (Jowar Dosa recipe is Here).
» Grated carrot
» Grated Radish
» Finely chopped onions
» Grated Radish
» Finely chopped coriander
» Salt to taste
» Idli dosa chilli powder (optional)
Preparation:
» Mix the chopped and grated veggies in a bowl and add salt.
» Keep the batter alongside. Heat a dosa tava and make small size dosas slightly thick.
» Immediately take a spoonful or more of veggie mix and spread and press it on the small dosas.
» Add idli dosa chilli powder or few drops of oil if using. Gently turn the dosa and cook on both sides.
» It can be eaten without a side dish. This uttapam stays good if packed for lunch too.
» Depending on your choice, boiled corn, tomatoes, bell peppers also can be added.
» Grated cheese or paneer can also be used.
Lauki and Tomato Soup
Recipe By: Vandana V.
Vandana is active participant of various cooking contests.
Ingredients:
» Bottle gourd cut in big pieces 2 cups
» 4 Tomatoes
» 1/2 teaspoon Garlic and ginger
» 3 to 4 Cloves
» 1/2 teaspoon Pepper
» 1/2 teaspoon Cumin seeds
Preparation:
» Add all the ingredients to the cooker with little water and salt and pressure cook for 3 whistles.
» After it is cooked put it in mixie and blend well.
» Put the mixture in a strainer and strain the soup.
» After straining keep it on the stove for boiling for 5 mins.
» Garnish with coriander leaves and pinch of chaat masala.Enjoy your soup.
Moong Daal Idli
Recipe By: Rasseekaa.
Ingredients:
» 2 cups yellow moong daal
» 1 cup Urad Daal
» water as required
» Salt to taste
» oil to apply to the idli moulds
» Cumin seeds or green chilli or onion as required (optional)
Preparation:
» Soak the Urad Daal and moon daal in water for 8 hours.
» Grind the urad dal, yellow moong daal with some of the reserved water till you get a smooth and fluffy batter.
» Cover and let the batter ferment for 4 hours
» After the fermentation process is over, the batter will become double in size and rise.
» Gently mix the batter and add optinal ingredients like chilli or onion and grease the idli moulds.
» Pour the batter in the moulds steam the idlis in a pressure cooker or steamer.
» Steam for 10 to 12 mins or until the idlis are done.
» Serve the steaming hot idlis with coconut chutney and sambar.
Bajra Moong Dal Uttapam
Recipe By: Shilpa.
Ingredients:
» (Black Millet) 1 cup
» Moong Dal (Split Yellow Gram) ½ cup
» Urad Dal ((Split Black Gram) ½ cup
» Salt to taste
» Soda (White powder) ½ Tsp small
» Cinnamon powder ½ Tsp small
» Roasted Flax seeds powder 2 Tsp
» Finely chopped onion 2
» Green Chillies – 2 to 3
For Chutney:
» 1 cup chana dal (split Bengal gram)
» 1/2 cup curd
» Garlic cloves – 4 to 5
» Curry Leaves – 4 to 5
» Turmeric powder- ¼ Tsp
» 2 to 3 green chillies
» salt to taste
For Tempering:
» 1/4 tsp mustard seeds (rai / sarson)
» 1/4 tsp Cumin seeds (Jira)
» Chopped coriander (dhania) ½ bowl
» a pinch of asafoetida (hing)
» Cashew nuts- 7 to 8
Preparation:
» Soak Bajra for 5-6 hours.
» Soak Urad dal and Moong dal together for 5-6 hours.
» Now grind green chillies, bajra, and urad and moong dal to make the fine paste of it.
» Cover and leave it for 5 to 6 hours at a warm place .Now the batter is ready.
» Add Chopped onion, cinnamon powder and flax seeds powder and mix it well.
» For the tempering, heat the oil in a pan and add the mustard seeds, cumin seeds.
» When the seeds crackle, add cashew nuts, asafoetida, coriander leaves and sauté for few seconds.
» Add this tempering to the batter and mix well .Keep some amount of tempering aside for chutney.
» Heat the non stick pan. Put little bit of oil on pan and make uttapa in round shape by spreading the batter.
» For the chutney, chana dal for 5 to 6 hours.
» Drain soaked dal and add green chillies, garlic, curry leaves, turmeric powder and curd and grind in a mixer grinder.
» Add salt to taste.
» Now add tempering which we kept aside to the chutney and serve it with uttapa.
Quinoa Salad
Recipe By: Kalyani Jadhav.
Ingredients:
» Quinoa - 1 cup
» Beet Root (boiled) - 1 sliced into pieces or cubes
» Split Red Lentil (Masoor dal) - 1/4 cup boiled
» Carrot - 1 sliced or peeled
» Green Onions - 2 leaves finely chopped (optional)
» Black Raisins - 2 Tbsp
» Roasted Almond - 7-8 roughly chopped
» Chia Seeds (Sabja or Tulsi seeds) - 1 Tbsp (soaked in water)
» Feta cheese - 1 Tbsp (optional)
For Vinaigrette :
» Lemon juice - 1 medium size lemon
» Olive oil - 2 Tbsp
» White Vinegar - 1/2 tsp
» Black pepper - 5-6
» Salt- to taste
Preparation:
» Roast the quinoa in a sauce pan for 1 min.
» Add 2 cups of water in it and put the lid once the water starts boiling.
» Check after 10 mins and stir it in between.
» See if the tail of quinoa seeds are seen (It should take 20-25 minutes to cook).
» Make the Vinaigrette by whisking the lemon juice, olive oil, vinegar, salt and pepper.
» Keep it ready to put in the salad.
» Remove the quinoa from the pan and put it in a mixing bowl.
» Add Beet, Carrot, Spring onion, Red lentil, Chia seeds, Black Raisins, Almonds, Cheese in the bowl.
» Mix well and serve.
Tiranga Adai(made with Dalia)
Recipe By: Girija.
Ingredients:
» Dalia - 1 cup
» Urid dal-1/4 cup
» Split chana dal- 1 table spoon (optional)
» Onion -1 small
» Cabbage-finely chopped
» Carrot- grated
» Capsicum- finely chopped
» Ginger- finely chopped (from peanut size)
» Coriander and curry leaves - finely chopped (optional)
» Salt- to taste
» Green chillies -chopped as per taste
Preparation:
» Soak lapsi and dal for 4-5hrs separately.
» Remove excess water
» Grind the dals coarsely and add it to lapsi along with vegetables and rest of the ingredients.
» Now you should have got coarse mixture.
» Heat the tawa.
» Drizzle some oil
» Put the mixture and spread.
» Cook it like dosa( flip both the sides)
» Serve hot along with chutney or sauce
Kabuli Chana Salad
Recipe By: Pavithra S.
Ingredients:
» Kabuli chana (chickpeas) 1 cup
» Finely chopped cucumber
» Finely chopped tomato
» Finely chopped yellow capsicum
» Grated carrot
» Finely chopped pineapple
» Finely chopped strawberries
» Roasted sweet corn
» Finely chopped mint leaves
» A teaspoon of lemon juice
» Finely chopped coriander leaves
» Black salt
» Chaat masala
» Finely chopped onion (optional)
» Mixed dried green herbs (optional)
» Pasta or pizza spice mix (optional)
Preparation:
» Soak chickpeas for eight hours. It will swell to about three times the original size.
» Add salt and pressure cook on high heat for ten minutes or until boiled and becomes soft
» Heat a pan and directly add sweet corn kernels and keep sauteing till the kernels get brown spots and they look shiny.
» Take desired quantities of all vegetables and combine all ingredients together
Note: Any other fruits or vegetables can be added as per choice and availability. This salad tastes good with curd too.
With proper routine,diet and exercise - not just lost fats(weight),
but did overcome to all small problems - dryness,pimples,hair fall....
Rutuja