COTTAGE CHEESE DUMPLINGS WITH GREEN HERB SAUCE

For failing vision, this is one of the best recipes in sight.

Cooking Time : 20 min.

Preparation Time : 10 min.

Serves 6.
For the dumplings
200 grams cottage cheese (paneer)
6 tablespoons finely chopped cabbage
1 potato, boiled and mashed
2 tablespoons plain flour
1 tablespoon chopped coriander
1/2 teaspoon chopped green chillies
salt to taste
For the green herb sauce
1 recipe low calorie white sauce
3/4 teacup chopped spinach leaves
a pinch soda-bi-carb
For the garnish
2 tablespoons finely chopped tomato
1 tablespoon finely chopped parsley
Method

1. For the dumplings, mix all the ingredients very well and shape into 12 small balls.

2. Steam for 5 to 7 minutes.

3. For the green herb sauce, chop the spinach leaves finely.

4. Add 3 to 4 teaspoons of water and the soda bi-carb and cook on a slow flame until soft.

5. When cooked, blend in a liquidiser. Mix with the white sauce.

6. To proceed, arrange the dumplings in a serving plate, spread the sauce evenly and top with
tomato pieces and parsely. Serve hot.
Tips
Goodness Guide :
Did you know that lack of Vitamin B Complex dims vision and causes the eyes to water?
This unusual recipe is rich in Vitamin B Complex and protein.
It also keeps the skin around your eyes supple.

Nutritive values Per Serving : :

Protein Cho Fat
4.9 8.6 4.6
g g g
TRIO OF PULSES

A combination of pulses that's simply brimming with protein.

Cooking Time : 50 min.

Preparation Time : 20 min.

Serves 8.

Ingredients
2 tablespoons whole moong
2 tablespoons gram (chana)
1 tablespoon whole masoor
175 grams whole cauliflower
6 to 7 small whole onions
2 onion, sliced
2 large chopped tomatoes
3 teaspoons oil
salt to taste
To be ground into a paste
8 cloves garlic
8 red chillies
2 teaspoons coriander seeds
2 teaspoons cumin seeds
25 mm. piece ginger
For the decoration
1 sliced tomato
1 tablespoon chopped coriander
Method

1. Soak the moong, gram and masoor in water for at least 6 hours. Drain and allow to sprout for 12
hours.

2. Add 2 teacups of water and cook in a pressure cooker.

3. Cut the cauliflower into big pieces and boil with the whole onions. Do not throw out the balance
water.

4. Heat the oil and fry the sliced onions for 3 minutes.

5. Add the paste and fry again for 3 to 4 minutes. Add tomatoes and fry again for 2 minutes.

6. Add the cooked pulses and cook for a few minutes.

7. Add the cauliflower and whole onion with the cooked water and salt. Cook for at least 10 minutes.
If you like, add 3 to 4 teaspoons of tamarind water.

8. Serve hot garnished with tomato slices and chopped coriander.

Tips
Goodness Guide :
The protein content of the pulses along with Vitamin C from the cauliflower helps strenghten the hair.
(Vitamin C ensures the health of the capillaries which supply blood to the hair follicles).
Nutritive values Per Serving : :
Protein Cho Fat

12.9 2.5
3.8
g g
g
BANANA METHI THEPLA WITH GUAVA VEGETABLE

Theplas are traditional breads of Gujarat and can be eaten hot or cold. They are a favourite among Indians
travelling abroad. Faced with bland, spiceless food, they take refuge in theplas.

Cooking Time : 30 min.

Preparation Time : 20 min.

Makes 8 pieces.

For the theplas

1 1/2 teacups whole wheat flour
1 tablespoon gram flour (besan)
1 ripe banana
1 teacup finely chopped fenugreek (methi) leaves
1/4 teaspoon turmeric powder
1/2 teaspoon chilli powder
1/4 teaspoon asafoetida
2 teaspoons oil
salt to taste
2 to 3 teaspoons oil (for cooking)
For guava vegetable
3 semi-ripe guavas, unpeeled, cut into cubes
1 small capsicum, cut into cubes
1 tomato, cut into cubes
1/2 teaspoon mustard seeds
a pinch asafoetida
1/2 teaspoon turmeric powder
1 1/2 teaspoons coriander-cumin seed powder
3/4 teaspoon chilli powder
1 1/2 teaspoon amchur powder (optional)
3/4 teaspoon sugar
2 teaspoons oil
salt to taste
For the garnish
chopped coriander
Method

1. For the theplas, sieve the flours.

2. Mash the bananas and add to the flours. Add the remaining ingredients, mix well and add enough
water to make a soft dough.

3. Divide the dough into 8 portions and roll out each portion into a 150 mm. diameter round.

4. Cook one round at a time on a hot tawa (griddle) with the help of a little oil. When brown patches
appear on both sides, the thepla is ready.

5. For the vegetable, heat the oil, add the mustard seeds and fry until they begin to crackle.

6. Add the asafoetida and turmeric powder. Add the gauva and capsicum and cook for 1 minute.

7. Add the remaining ingredients and 2 to 3 tablespoons of water and cook for a while.

8. Sprinkle coriander and serve hot.

Tips
Goodness Guide :
Gauva is one of the richest source of Vitamin C.
 Nutritive values Per serving : :
Protein Cho Fat

20 4.8
2.8
g g
g

VEGETABLE FLORENTINE

A favourite Italian casserole that's rendered healthier by white sauce thickened with cauliflower.

Cooking Time : 40 min.

Preparation Time : 10 min.

Serves 8.

For the spinach

5 bundles spinach
1 tablespoon butter
1 onion, chopped
2 teaspoons plain flour
1 green chilli, chopped
4 tablespoons milk
salt and pepper to taste
For the vegetables
3 teacups mixed vegetables (french beans, carrots, green peas,
potatoes)
3 teacups low calorie white sauce
2 tablespoons grated cooking cheese
salt and pepper to taste
For the baking
2 tablespoons grated cooking cheese
Method

1. For the spinach, chop the spinach very finely, steam. Blend in a liquidiser.

2. Heat the butter and fry the onion, flour and green chilli for 1/2 minute.

3. Add the spinach, milk, salt, and pepper. Cook for 1 minute.

4. For the vegetables, mix all the vegetables, white sauce, cheese, salt and pepper very well.

5. To proceed, spread the spinach mixture on a greased baking dish and cover with the vegetable
mixture.

6. Sprinkle the cooking cheese and bake in a hot oven at 230 degree C (450 degree F) for about 20
minutes. Serve hot.
Tips
Goodness Guide :
Rich in carbohydrates, Vitamins A, C, K and folic acid.

Nutritive values Per Serving : :

Protein Cho Fat
5.5 13.4 2.1
g g g
APRICOT PASTICHE

Apricots are Probably the world's widest travelled fruit. They origionally hail from China but are grown in
Kashmir as well.Apricots were also the first fruit to land on the moon.

Cooking Time : 5 min.

Preparation Time : 10 min.

Serves 8.

Ingredients
250 grams dried apricots
4 tablespoons sugar
1 banana, sliced
1 apple, unpeeled and chopped
1 orange, segmented
1 sweet lime, segmented
juice of 1 lemon
Method

1. Wash the apricots and add 2 teacups of water. Leave for at least 4 hours.

2. Add the sugar and cook for 5 minutes. Cool.

3. Add the banana, apple, orange, sweet lime and lemon juice.

4. If you like, stone the apricot, take out the almonds and add to the stew. Chill. Serve cold.
Tips
Goodness Guide :
Apricots contain a wealth of Vitamin A which is good for the eyes.
They're an excellent alternative to refined sugar.

Nutritive values Per Serving : :

Protein Cho Fat
1.6 33.2 0.3
g g g
EYE CATCHING CARROT HALWA

A lighter version of the conventional carrot halwa. It contains a lot less fat.

Cooking Time : 15 min.

Preparation Time : 10 min.

Serves 6.

Ingredients
4 teacups grated carrots
8 tablespoons sugar
5 tablespoons skim milk powder
2 teaspoons almonds, sliced
a pinch cardamom powder
2 tablespoons ghee
Method

1. Steam the carrots over boiling water for 3 minutes.

2. Heat the ghee and add the steamed carrots. Fry for 2 minutes.

3. Add the sugar and cook for 2 to 3 minutes. Then add the skim milk powder and cook for a few
minutes, stirring continually.

4. Add the almonds and sprinkle the cardamom powder on top. Serve hot.
Tips
Goodness Guide :
Good for your eyes owing to its carotene content which is a precursor of Vitamin A.

Nutritive values Per Serving : :

Protein Cho Fat
2.1 24.9
5
g g
SPINACH AND CARROT RICE WITH COCONUT CURRY

This delicacy hails from the coastal province of Kerala. Coconuts find extentive use in their cooking. The
womenfolk attribute their long, lustrous hair to the essential oils present in coconut.

Cooking Time : 30 min.

Preparation Time : 15 min.

Serves 8.

For the rice

1 1/2 teacups uncooked rice
150 grams chopped spinach
1 teacup boiled carrots
3/4 teaspoon shah-jeera
2 green chillies. finely chopped (optional)
1 tablespoon ghee
salt to taste
For the coconut curry
1/2 coconut
1 onion, finely chopped
1 tablespoon ghee
a pinch of sugar
salt to taste
To be ground into a paste (for the curry)
4 cloves garlic
8 red chillies
2 teaspoons coriander seeds
1 teaspoon cumin seeds
2 teaspoons khus-khus
3 tablespoons grated fresh coconut
4 cardamoms
25 mm. piece ginger
Method

1. For the rice, boil the rice. Each grain of the cooked rice should be separate.

2. Heat the ghee and fry the shah-jeera for a little while.

3. Add the spinach, carrots, chillies, rice and salt. Cook for 1 minute.

4. For the coconut curry, grate the coconut, add 1 1/2 teacups of water and blend in a liquidiser.
Strain.

5. Heat the ghee and fry the onion for 2 minutes.

6. Add the paste and fry again 3 to 4 minutes.

7. Add the coconut milk, sugar, and salt. Cook for at least 8 to 10 minutes.

8. To proceed, take a large piece of aluminum foil and spread alternate layers of rice and curry in it.,
so that there are three layers of rice with two layers of curry inbetween.

9. Make a packet of the foil and bake in a hot oven at 200 degree C (400 degree F) for 10 minutes.
Serve hot.
Tips
Goodness Guide :
A profusion of carbohydrates and Vitamin A makes it good for the scalp.
 Nutritive values Per Serving : :
Protein Cho Fat
4.3 33.5 1.1
g g g

WHOLE WHEAT FRUIT GALETTE

A galette is a cake French eat on Twelfth Night. A highly recommended dessert.

Cooking Time : 20 min.

Preparation Time : 15 min.

Makes 8 pieces.

For the dough

115 grams whole wheat flour
35 grams icing sugar
50 grams butter
1/2 teaspoon vanilla essence
1/2 beaten egg or 4 tablespoons milk
For the topping
300 grams mixed fruits (strawberry, grapes, raspberry, peach,
pineapple)
3 tablespoons desired jam
1 teaspoon lemon juice
Method

1. For the dough, sieve the flour with the icing sugar.

2. Rub in the butter,essence and make a dough by adding the egg.

3. Shape into two balls and keep in a refrigerator for 20 minutes.

4. Roll out the balls into two rounds of about 3 mm. thickness using a little flour.

5. Place on an ungreased tin and prick with a fork. Pinch the edges at intervals.

6. Bake blind in a hot oven at 230 degree C (450 degree F) for 10 to 12 minutes. Cool.

7. To proceed, mix the jam and lemon juice and heat gently over a slow flame.

8. Brush both the rounds with a little jam mixture.

9. Arrange the fruits decoratively on each galette base and brush them with the remaining jam
mixture.

10. Chill for 1 hour. Cut into pieces. Serve cold.

Tips
Goodness Guide :
A nutritious combination of fresh fruits and unrefined flour.
It's no secret why the French look so good.
 Nutritive values Per Serving : :
Protein Cho Fat
2.6 20.8 5.8
g g g

MY FAIR LADY

A magic formula for a better complexion.

Preparation Time : A few min.

Serves 2.

Ingredients
1/2 teacup black grape juice
1 1/2 teacups low fat yoghurt
3 to 4 teaspoons sugar
crushed ice to serve
Method

1. Blend all the ingredients in a blender, adding some water if the mixture is too thick. Strain.

2. Serve chilled with crushed ice.

Tips
Goodness Guide :
Whole black grapes are rich in Vitamin C, iron and fructose.
Along with the Vitamin B2 and calcium in yoghurt, it is just what you need for a glowing complexion.