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Healthy recipes

This section talk about healthy recipes that are easy to prepare, nutritious, low in calories yet tasty.

1. Sprouts upma

1. preparation time - 10 minutes.

2. size of serving - 1 medium katori (70 - 75 gms).

3. Ingredients

4. Semolina (suji) - 30 g,oil -1 tsp, red chilli powder - 1/8 tsp,

5. mustard seed - 1/8 tsp, green gram sprouts - 30 g,

6. curry beans as spring, salt - 1/4 tsp

             Method

1.     heat the oil in a karahi, crackle the mustard seeds. sdd the curry leaves.

2.     add the semolina and saute till it becomes pink.

3.     boil double the valume of water as that of semolina .add salt and red chilli powder to it.

4.     add the semolina mixture slowly to the above boiling water and stir.add the sprouts.

5.     cook till done.

6.     serve hot.

2. Nutritious Idli

1.    Preparation time - 10

2.    minutes size of serving - 5-6 small Idli

3.    ngradientsSuji - 60 g, spinach -20 g, bendalgram dal -20 , curd - 75 g,red chilli -1/8, salt -1/4 tsp , A pinch of

cooking soda

Method

1.    Grind the soaked dal and spinach to a fine paste.

2.    mix the suji, curd, dal and spinach paste and seasoning.

3.    add the water to form a paste of medium consistency.add a pinch of soda.

4.    place the mixture in an idli maker and steam for 10 minutes or till done.

5.    serve hot with chutney of pickle

3.Curd - Vegetable Dip

1.    Preparation time - 10 minutes

1.    Size of serving - 3 small katories

2.    Ingredients

3.    Curd -100 g, Ginger - 5 g, Garlic - 2 cloves , Spring onions -10 g ,Carrot -10 g, Capsicum - 10 g

Method

1. Hang the curd in a muslin cloth for an hour to remove whey water.

2. Grate / grind the ginger and garlic very fine and extract its juice through a muslin cloth.

3. chop the spring onion ,carrot and capsicum very fine

4. Squeeze the juice of lemon, mix with curd and the other ingredients very well.

5. serve in small bowl.

4 . Rainbow salad

1. preparation time - 10 minutes

2. size of serving-1 medium plate.

3. ingredients

4. cabbage - 50g, green capsicum - 25g, yellow capsicum - 25g , carrot - 25g , Cucumber - 25g , boiled peas -15 g , pomegranate seeds - 30 g, panner -50 g, Lettuce leaves -100 g, Tomato - 150 g, celery - 1stalk, pineapple slices - 2slices.for dressingGinger juice 11/2 tsp, honey - 2 tsp, lemon juice -1 tsp,pepper powder 1/2 tsp, salt 1/2 tsp.

Method

1. mix and shake all the dressing ingredients in a bottle.

2. soak the cleaned vegetables and fruits in chilled ice water for 10-15 minutes.Drain and cut into pieces of desired sizes.

3. Transfer to a big bowl (chill the bowl too ).

4. pour the dressing over the veggies and fruit and toss well .

5. serve one plate chilled.

3. Phirni

4. preparation time - 30 minutes

5. size of serving - 1bowl.

6. Ingredents

7. red rice - 25 g,milk-200 ml, sugar/Artificial aweetener - 1 1/2 tsp, kewra water -2 drops.

Method

1. soak red rice of good quality for about half an hour and grind very fine with 1-2 tsp of cold water.strain the paste through a muslin cloth.

2. mix the rice paste with the milk. cook on medium heat and strit till the mixture is of creamy consistency.

3. remove from the fire, add sugar /artificial sweetener and stri.