Baby Corn Phudina

Ingredients

For The Green Chutney

1 cup chopped mint leaves (phudina) 1/2 cup chopped coriander (dhania) 1/4 cup sliced onions 1 tbsp lemon juice 1/4 tsp sugar 2 to 3 green chillies , roughly chopped salt to taste

Other Ingredients

2 cups baby corn , cut into 2 vertically 2 tsp melted low-fat butter 1 1/2 tsp cornflour 1/4 tsp black salt (sanchal) salt to taste

For The Serving

1/4 cup sliced onions 4 lemon wedges Method For the green chutney 1. Combine all the ingredients and blend in a mixer to a smooth paste, using very little water. 2. Refrigerate and use as required. How to proceed 1. Boil the baby corn in salted water till they become soft and are cooked. 2. Combine the baby corn with the prepared chutney in a bowl, toss well and keep aside for 10 minutes. 3. Heat the butter in a broad non-stick pan, add the marinated baby corn and saut on a medium flame for a minute. 4. Add the cornflour, black salt and salt and saut on a medium flame for another 2 to 3 minutes. 5. Serve hot with onions and lemon wedges. Nutrient values Per Serving Protei Carbohydra Vitamin Energy Fat Fibre n tes C 63 1.6 gm 9.4 gm 2.6 gm 1.0 gm 7.9 mg calories

Raw Banana Errisery

Ingredients
3 raw bananas (plantians) 1/4 tsp turmeric powder (haldi) 2 tsp mustard seeds ( rai / sarson) 2 tsp urad dal (split black lentils) 4 whole dry red chillies 12 to 14 curry leaves (kadi patta) 1 tbsp freshly grated coconut 2 tsp oil salt to taste

Method
1. Peel the bananas and cut into cubes. 2. In a pan, add the bananas, cup water, turmeric powder and salt and allow it to cook till bananas are tender and the water dries up. Keep aside. 3. Heat the oil in a non-stick pan, add the mustard seeds and urad dal and allow them to crackle. 4. Add the dry red chillies and curry leaves and stir for a few seconds. 5. Add the cooked bananas and coconut and mix well. Cook over a slow flame for 5 to 7 minutes. 6. Serve hot. Nutrient values per serving
Carbohydrate Energy 13.2 gm. Fat Potassium Protein 1.1 gm. 91 kcal. 3.8 gm. 53.6 mg.

Soya Crisps
Ingredients
1/2 cup soyabeans,1/2 tsp turmeric powder (haldi),1 tsp oil,1 tsp salt

Method

1. Soak the soyabeans in water for 2 to 3 hours. Drain and discard the water. 2. Add the turmeric powder and salt to the soya beans, mix well and keep refrigerated overnight (6 to 8 hours). 3. Add 1 teaspoon oil to the beans, mix well and place the beans in a shallow microwave safe plate and microwave on high for 5 minutes, stirring once after 2 minutes. 4. Repeat for the other half. Allow the soya crisps to come to room temperature and store in an air-tight container.

Masalewali Turai
Ingredients
4 tomatoes 2 tsp oil 1/2 tsp cumin seeds (jeera) 1/2 cup chopped onions 1/2 tsp turmeric powder (haldi) 1 tsp grated ginger (adrak) 1 tsp finely chopped green chillies 1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder 1 1/2 tsp chilli powder 1 1/2 tsp dried mango powder (amchur) 1 tsp garam masala 2 cups thickly sliced ridge gourd (turai) salt to taste

For The Garnish Method

1/4 cup chopped coriander (dhania)

1. Boil a vesselful of water and add the tomatoes to it. 2. Remove after a few minutes, peel and blend to a smooth pure. Keep aside. 3. Heat oil in a non-stick kadhai and add the cumin seeds. 4. When the seeds crackle, add the onions and saut till they turn translucent. 5. Add turmeric powder, ginger and green chillies and saute till the onions turn golden brown in colour. Sprinkle little water while cooking to avoid the masalas being burnt. 6. Add the tomato pure, mix well and cook for 5 to 6 minutes. 7. Add coriander-cumin seed powder, red chilli powder, amchur powder and garam masala and mix well. Sprinkle little water again. 8. Add the ridge gourd, salt and 1/2 cup of water and mix well. Cook for 10 minutes on a medium flame, while stirring occasionally. 9. Serve hot garnished with coriander. Nutrient values per serving
Carbohydrate Energy 6.3 gm. Fat Potassium Protein Vitamin C 1.2 gm. 25.4 mg. 55 kcal. 2.7 gm. 159.8 mg.

Soya Tikkis in Malwani Gravy

For the soya tikkis 1 cup soya chunks (nuggets) 1/4 cup grated carrot 1 potato, boiled and mashed 1 tsp finely chopped green chillies salt to taste Other ingredients 2 tbsp grated fresh coconut 3 cloves of roasted garlic 1/4 cup chopped coriander (dhania) 1 whole dry kashmiri red chillies, dry roasted 25 mm. (1") piece of ginger (adrak) 1/4 tsp turmeric powder (haldi) 2 roasted onions, finely chopped salt to taste Method For the soya tikkis Grind the soya nuggets in a mixer to a coarse powder and soak them in hot water for 2 to 3 minutes. Strain and discard the water. 1. Squeeze and discard all the remaining water. 2. Add the carrots, potatoes, green chillies and salt and mix well. 3. Divide the mixture into 8 equal portions and shape each portion into a flat tikki. 4. Cook them on a hot non-stick pan till brown on both the sides. Keep aside. How to proceed 1. Heat a thick iron tava (griddle) and when it is hot, add the coconut. 2. Dry roast for about 2 minutes or till brown while stirring continuously. 3. Add the garlic, coriander, red chilli, ginger, turmeric powder and half the onions and blend to a smooth paste in a mixer. Keep aside. 4. Heat a non-stick kadhai on a medium flame and when it is hot, add the remaining onions, prepared paste, salt and 1 cup of water and simmer for 8 to 10 minutes. Keep aside. 5. To serve, place the soya tikkis on a serving dish and pour the hot gravy on top.

Tandoori Gobhi
Ingredients
2 cups parboiled cauliflower florets 1/2 tsp cumin seeds (jeera) 1 cup sliced onions 1 cup sliced capsicum 1 tsp oil salt to taste

To be mixed into a marinade

1/2 cup low fat curds (dahi), whisked 1 tsp besan (Bengal gram flour) 1 tsp ginger (adrak) paste 2 tsp garlic (lehsun) paste 1 tsp chilli powder 1/2 tsp dried fenugreek leaves (kasuri methi) salt to taste

Other ingredients
2 coals 1 tsp oil

For the garnish

1 tbsp chopped coriander (dhania)

Method
1. Marinate the cauliflower florets in the prepared marinade for approx. 15 minutes. 2. Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add the onions and capsicum and saut till they turn translucent. 3. Add the cauliflower along with the marinade and saut for 10 to 12 minutes till the cauliflower is cooked. Pour into a bowl. Keep aside. 4. Heat the coals on an open flame to ignite them. 5. Transfer to a small katori (bowl) with the help of a pair of tongs. 6. Place this katori (bowl) in the bowl containing the cooked cauliflower. 7. Pour oil on the ignited coal and cover the larger bowl with a lid. 8. Keep aside for about 5 minutes and then remove the lid and discard the small katori of coals. This process, called smoking, imparts the typical tandoori taste to the dish. 9. Serve hot garnished with coriander.

Tips
1. VARIATION: TANDOORI PANEER 2. Replace the cauliflower with 1 cups of low fat paneer (cottage cheese) / tofu (soya paneer). Nutrient values per serving
Fat Energy Carbohydrates Cholesterol Fibre 0.5 mg. Protein 1.6 gm. 46 kcal. 5.8 gm. 0.7 gm. 2.3 gm.

Healthy Chivda
Ingredients
1 cup quick cooking rolled oats 1/4 cup roasted beaten rice (poha) 1 urad dal papad, roasted and crushed 1/4 cup roasted chana dal (daria) 1/4 tsp mustard seeds ( rai / sarson) 2 green chillies, slit lengthwise 6 to 8 curry leaves (kadi patta) a pinch of asafoetida (hing) a pinch of turmeric powder (haldi) 1 tsp powdered sugar 2 tsp oil salt to taste

Method

1. Heat the oil in a non-stick pan, add the mustard seeds, green chillies and curry leaves and fry for some time. 2. When the seeds crackle, add the asafoetida and turmeric powder and mix well. 3. Add the oats, poha, papad, chana dal, sugar and salt and mix well. Cool and store in an air-tight container.

Ingredients

1 cup beaten rice (poha) 1 tsp raw peanuts (optional) 1/4 tsp mustard seeds ( rai / sarson) 2 green chillies, slit lengthwise 4 to 5 curry leaves (kadi patta) 1 tbsp roasted chana dal (daria) a pinch of asafoetida (hing) a pinch of turmeric powder (haldi) 1 tsp powdered sugar 1 tsp oil salt to taste 1. Roast the poha and peanuts in a non-stick pan, stirring occasionally till the poha is crisp (approx. 3 to 4 minutes). 2. Heat the oil in a non-stick pan, add the mustard seeds, green chillies, curry leaves and roasted chana dal and stir. 3. When the seeds crackle, add the asafoetida and turmeric powder and mix well. 4. Add the roasted poha and peanuts, sugar and salt and mix well. 5. Cool and store in an air-tight container. Nutrient values per serving
Amt Energy Protein Cho Fat Vit A Vit C Calcium Iron F. Acid Fibre 22 gm 83 kcal 1.8 gm 15.2 gm 1.7 gm 16.4 mcg 0.0 mg 5.2 mg 3.2 mg 5.9 mcg 0.2 gm

Method

Oats Chaat
For The Meetha Chutney (makes Approx. 2 1/2 Cups)
1 cup deseeded dates (khajur) 1/2 tbsp deseeded tamarind (imli) 1 tbsp lemon juice 1/2 tsp chilli powder 1 tsp cumin seeds (jeera) powder 1/2 tsp black salt (sanchal) salt to taste

Other Ingredients

1 cup quick cooking rolled oats 1/2 cup oat flakes (readily available in the market) 1/4 cup finely chopped tomatoes 1 cup beaten low-fat curds (dahi) 1 tbsp meetha chutney , recipe above 1/4 cup cooked kala chana (brown chick peas) 2 tsp chilli powder 2 tsp cumin seeds (jeera) powder 2 tsp black salt (sanchal) 2 tsp chaat masala

For The Garnish

1/2 cup finely chopped coriander (dhania) 3 tbsp fresh pomegranate (anar)

Method For the meetha chutney

1. Wash the dates and tamarind and put them in a pressure cooker on a high flame for 2 whistles. 2. Allow the steam to escape and keep aside to cool. 3. Blend in a mixer to a smooth paste using 2 tbsp water. 4. Strain the mixture through a sieve. 5. Add lemon juice, chilli powder, cumin seed powder, black salt and mix well. Keep aside.

How to proceed
1. Keep 2. 3.

Dry roast the oats in a non-stick pan on a medium flame for 3 to 4 minutes. aside to cool. Combine all the ingredients, including the oats, in a large bowl and mix well. Serve immediately garnished with coriander and pomegranate.

Handy tip:

The meetha chutney can stay fresh for 2 months when stored in the deep-freezer.

Hara Bhara Soya Tikkis

Ingredients
1/4 cup soya granules, coarsely ground 1 cup blanched and chopped spinach (palak) 1/4 cup chopped coriander (dhania) 1 tsp ginger-green chilli paste 1/2 tsp chopped garlic (lehsun) 2 tbsp powdered roasted chana dal (daria) 2 tbsp besan (Bengal gram flour) salt to taste

Other ingredients
1 tsp oil for cooking

To serve
carrot garlic chutney

Method
1. Soak the soya granules in lukewarm water for an hour. squeeze out the water. keep aside. 2. In a bowl, mix the soya granules with all the other ingredients. sprinkle a little water and mix well. 3. Divide the mixture into 6 equal portions and shape them into flat tikkis (approx. 1" in diameter). 4. Heat the oil in a non-stick pan and cook the tikkis on both sides till they are golden brown in colour. 5. Serve hot with carrot garlic chutney.

Tips
1. 2. VARIATION :PALAK METHI TIKKIS cup of blanched and chopped spinach (palak) from the above recipe can

be substituted with cup of chopped fenugreek (methi) leaves. Nutrient values per tikki
Protein Cholesterol Carbohydrates Energy 9.9 gm. Fat Fibre 4.4 gm. 0 mg. 85 kcal. 3.1 gm. 0.7 gm.

Garlic Tomato Chutney

Ingredients
6 to 8 large sized cloves of garlic (lehsun), finely chopped 1 cup finely chopped tomatoes 2 whole dry kashmiri red chillies , soaked in cup water 1/4 dozen chopped spring onions whites 1 tbsp finely chopped spring onion greens 1 tbsp finely chopped coriander (dhania) 1 tsp olive oil or oil salt to taste

Method
1. Drain the soaked chillies and chop them finely. Keep aside. 2. Heat the oil in a non-stick pan, add the spring onion whites and garlic and saut over a slow flame for 4 to 5 minutes till they are lightly brown. 3. Add the chillies and salt and saut again. 4. Add the tomatoes and cook for 10 to 12 minutes over a slow flame till the tomatoes are soft and can be mashed lightly. 5. Cool completely and add the spring onion greens and coriander and mix well. 6. Serve chilled or at room temperature. 7. Store refrigerated in an air-tight container and use as required.

Ingredients
1/2 cup yellow moong dal (split yellow gram) flour 1/2 tsp ginger-garlic (adrak-lehsun) a pinch of asafoetida (hing) 1/4 tsp sugar 1/2 tsp fruit salt salt to taste

To Be Mixed Into A Topping

1/4 cup crumbled low fat paneer (cottage cheese) 2 tbsp chopped coriander (dhania) 1/4 tsp chaat masala

Other Ingredients
2 tsp oil for cooking

Method
1. Combine the moong dal flour, ginger-green chilli paste, asafoetida, sugar and salt and add enough water to make a thick batter. Add the fruit salt and mix gently.

2. Heat a non-stick tava (griddle), pour a ladleful of the batter on the tava and spread it evenly to make a thin pancake (approx. 5" diameter). Sprinkle a little topping mixture and cook on both sides over a medium flame, using oil. 3. Repeat for the remaining batter to make 3 more chilas. 4. Serve hot. Nutrient values per chila
Energy Protein Carbohydrates Fat 17.7 gm Calcium Zinc 115 Kcal 7.0 gm 2.8 gm 185.8 gm 0.5 mg

Mint and Masoor Tikkis

Ingredients
1/4 cup masoor (whole red lentil) 1/4 cup mint leaves (phudina), chopped 1 tsp ginger-green chilli paste 2 tsp whole wheat bread crumbs 2 tbsp grated low fat paneer (cottage cheese) salt to taste

Other ingredients
1 tsp oil for cooking

Method
1. Clean, wash and soak the masoor overnight. Drain. 2. Combine the masoor with 2 cups of water and pressure cook till the masoor is soft and slightly overcooked, but not mashed. 3. Drain the masoor and discard any excess water. Coarsely pound the masoor in a mortar and pestle. 4. Combine the masoor paste with the remaining ingredients and mix well. 5. Divide the mixture into 6 equal portions. Shape each portion into an even sized round and flatten the rounds to make tikkis. 6. Heat a non-stick pan and cook each tikki over a high flame using a little oil until both sides are golden brown in colour. 7. Serve hot.

Tips
1. Use the discarded masoor dal water to make chapati dough, as it is rich in plenty of nutrients. Nutrient values per tikki
Amt Energy Protein Cho Fat Vit-A Vit-C Calcium Iron F.Acid Fibre 12 gm 41 kcal 2.7 gm 5.7 gm 0.9 gm 48.5 mcg 0.5 mg 35.1 mg 0.8 mg 4.1 mcg 0.1 gm

Moong Dal Waffles with Stir-Fried Vegetables

Ingredients For the waffles
1 cup moong dal (split green gram) with skin 2 to 3 green chillies, finely chopped 2 tbsp chopped fenugreek (methi) leaves 2 tsp besan (Bengal gram flour) a pinch of asafoetida (hing) 1/4 tsp fruit salt 2 pinches of sugar 2 tsp oil salt to taste

For the stir-fried vegetables

1/2 cup capsicum, cut into thn strips 1 spring onion, thinly sliced 1/2 cup baby corns, thinly sliced 1/2 cucumber, thinly sliced 1/2 cup broccoli florets 1 small sized tomato, deseeded and sliced 3/4 cup bean sprouts 1 tsp nigella seeds (kalonji) 1 tsp oil salt to taste

Method For the waffles

1. Soak the moong dal in water for 3 to 4 hours. Wash, drain and discard the water. 2. Grind the soaked dal with green chillies and little water in a mixer to get a smooth batter. 3. Add the fenugreek leaves, besan, asafoetida, fruit salt, sugar, oil and salt and mix well. 4. Pour a ladleful of batter in a pre-heated waffle iron and bake until crisp. 5. Repeat with the remaining batter to make 3 more waffles. Keep aside.

For the stir-fried vegetables

1. Heat the oil in a non-stick pan and add the onion seeds. 2. When the seeds crackle, add all the vegetables, bean sprouts and salt and saut on a high flame till the vegetables are tender. 3. Remove from the flame, divide it into 4 equal portions and keep aside.

How to proceed

1. Place the waffles in individual serving dishes, top them each with a portion of the stir-fried vegetables and serve immediately.