Valentine’s day doesnt mean celebration with boyfriend or girlfriend , hubby or wify its a seadon of love , its my first Valentine’s Day with my son , I have planned super healthy day not only for myself but both my valentine my son vivaan and my hubby .

Let me share few ideas and tips for ull to gift loved one gift of health.


– Cut in sweet little heart shapes.

– Fruits like kiwi , pineapple , apple , watermelon, muskmelon etc .

-U can use small heart cookie cutter for this.

– Skew the fruit which is cut in heart shape .

– Prepate a dip –

*Plain curd


*Creèm cheese

*Fresh cream


* My personal favourite melted chocolate either white / dark or simply mixing milk and dark works good .

From Dietitian Foram’s desk :

How about adding:

*Paneer or a tofu.

*Make a nice platter with raspberry, strawberry, blueberry, grapes etc .

*For kids add marshmallows .



Rajgira flour (amaranth flour) – 1 tbsp

Kuttu flour (buckwheat flour) – 1 tbsp

Ragi flour (finger millet flour) – 1 tbsp

Jaggery, grated – 1/4 cup

Ghee (clarified butter) – 2 tsp

Ajwain (bishop’s weed) – 1/2 tsp

Dry ginger powder – 1/4 tsp

Black pepper powder – 1/8 tsp

Water – 2 cups

Milk – 1 cup

Salt – 1 pinch
In a saucepan mix together all the flours.

Add water, grated jaggery, salt and mix well without any lumps using a balloon whisk or with your finger tips.

Place the saucepan on the stove and cook over medium flame till comes to a boil.

Simmer the flame completely and cook for 5 to 7 mins stirring continuously till the porridge thickens considerably.Heat a pan, add ghee and let it melt over low flame.

Switch off the stove.Immediately add ajwain, black pepper powder, ginger powder and roast for few seconds in the heat of the ghee itself.

Pour this tempering over the simmering porridge and mix well. Take the pan off stove.Add milk and mix well.

Porridge is ready.Serve hot or warm.


Try it and enjoy


For toddler and adults

Peanut butter brick
This recipe also has a powerhouse ingredient…you know what …yes

Channa! You can’t taste them, but its in there…


– 1 cup cooked Channa(chick peas)

– 1/2 cup peanut butter

– 1 large banana

– 1 tsp pure vanilla extract

– Pinch of salt

– 1 tbsp coconut oil

– 2 tbsp honey/maple syrup/pancake syrup


1. Combine all ingredients and blender until completely smooth.

2. Scoop into a air thight I prefer steel over plastic container

3. Freeze until firm.

4.As coconut,has melting
nature its best stored in the freezer.

From dietitian Foram desk:
You can top it up with dark chocolate sauce or chocochips and nuts

Milk and Jaggery

Age group 1year +
Milk and jaggery individually have many health benefits for the body and when combined becomes super drink .

Let’s see the benefits of drinking milk with jaggery :

*Have it at night before bed and it helps destress and you get sound sleep .

* Like milk, jaggery also helps in nourishing your bones and muscles. It is suggested that consuming milk with jaggery reduces joint pains and bone problems.

*Improves digestion , best home remedie for problems like indigestion, constipation, intestinal worms etc. as it regulates your digestive system and bowel movement.

*Many of the ladies suffer with stomach pain during and before period, taking 1 tsp of jaggery daily can releive the premenstrual symptoms and pains.

*Reduce pregnancy anemia-A glass of milk with jaggery helps pregnant women to fight against anemia

*It gives you ravishing skin and hair, Both the jaggery and milk plays a pivotal role in the beauty of skin and smooth hair.If this combination is included in the diet, you can get a glowing, fresh skin as well as smooth healthy hair..


Oats , as soon as u read oats only thing that comes to your mind is porridge, or over nite oats jar etc . I have come up with oats coco delight.



– ½ cup oats

– 1 Tbsp cocoa powder

– 1 Tbsp peanut butter

– 1 tsp pure vanilla extract

– 5-6 spoon Choco chips

– Honey to taste

– Topping- chocolate syrub, nuts and berries

How to make ?

Once your oats are cooked, simply stir in the remaining ingredients and top it up with lots of chocolates chips nuts and berries.
From dietitian Foram desk:
Add fruits and seeds to make it little more healthier.



1/4 cup flax seeds, roasted

1/4 cup sesame seeds

1/2 cup almonds, powdered

1/3 cup gur (jaggery), grated

2 tbsp ghee (clarified butter)


*In non-stick pan, add the sesame seeds, flax seeds and almonds and roast over a slow flame till they turn light golden in colour.

*Remove and keep aside to cool.

*Heat the ghee in the same pan, add the jaggery and 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 a bowlful of cold water.

*Remove from the flame

*Add the roasted mix and stir thoroughly.

*When slightly cool, roll in round balls or ♡ shape .

From dietitian Foram desk:

▪Make it more crunchy by adding walnuts and peanuts and pumpkin seeds.

▪ To make it chewy add raisin, berries and chocolates chips or prunes


Do you feel its Impossible to make your kids eat greens?

I found these Popsicle’s to be the yummiest way to slurp down a whole bowl of spinach in no time.

We often tell our kids to eat healthy, ourselves binging on unhealthy packet food .

KIDS EAT WHAT ADULTS EAT is what I always feel ,
For Nutritious popsicle:

*2 cups of fresh coconut milk
*1 big bowl of chopped spinach
*2 tablespoons of vanilla
*1 tablespoon of honey.
*Blend smooth and freeze

For the chocolate topping

*1 brick of cooking chocolate melted with full fat milk in a double boiler.
*Coat the frozen pops and stick in some chopped nuts.

From Dietitian Foram desk:

This popsicles are powerpacked with many vitamins and minerals and not to ferget the not to ferget Cerry on cake is our choclate topping with nuts .
Why not add more greens and reds too like our beetroot , carrot, kale, broccoli,cilantro , mint etc.

Veg Panner Jalfrezi


  • Sized carrot (blanched)- 1 large
  • 10 French beans (blanched)
  • Red bell pepper-1 medium
  • Yellow bell pepper-1 medium
  • Capsicum-1 medium
  • Paneer (cut into 2 inch)- 400 g
  • Oil-3 tbsp
  • Cumin seeds-1 tsp
  • 2 whole red chillies
  • Onions (thick slices)- 2 medium
  • Tomatoes (chopped)- 2 medium
  • Turmeric powder-1/2 tsp
  • Red chilli powder-1 and 1/2 tsp
  • Gram masala powder-1 tsp
  • Pieces ginger-2 inch
  • Coriander leaves (chopped)- 2 tbsp
  • Vinegar-1 and 1/2tbsp
  • Salt to taste


  • Heat oil in a pan. Add cumin seeds, red chillies and sauté. Add sliced onions and sauté for 30 seconds.
  • Add carrot, French beans, red pepper, yellow pepper, green capsicum and mix.
  • Add tomatoes, turmeric powder, red chilli powder, gram masala powder and salt and stir.
  • Add paneer, ginger, coriander leaves, vinegar and mix.
  • Serve hot.

Soya Kuroma


  • Soya oil -2 tsp
  • Ginger-garlic (adrak-lehsun) paste-1 tsp
  • Chopped onions-1/4 cup
  • Finely chopped green chillies-1 tsp
  • Fresh tomato puree-4 tbsp
  • Turmeric powder (haldi)- 1/4 tsp
  • Chilli powder-1/2 tsp
  • Coriander-cumin seeds (dhania-jeera) powder-1 tsp
  • Sugar-1/2 tsp
  • Salt to taste
  • Soaked and roughly chopped soya nuggets-1/2 cup
  • Chopped andboiled mixed vegetables (carrots, French beans, cauliflower, green peas etc.)- 1/2 cup
  • Low fat milk (99.7% fat-free, readily available in the market) - 4 tbsp
  • Low fat cream optional -1 tbsp
  • Chopped coriander (dhania) for garnishing-2 tbsp


  • Heat the soya oil in a non-stick kadhai, add the ginger-garlic paste, onions and green chillies and sauté till the onions turn golden brown in colour.
  • Add the tomato purée, turmeric powder, chilli powder, coriander-cumin seeds powder, sugar and salt, mix well and cook till the soya oil separates from the gravy.
  • Add the soya chunks and mixed vegetables, mix well and simmer for a few minutes.
  • Add the milk and cream, mix well and cook for another minute.
  • Serve hot garnished with coriander.

Sabzi Bhandar


  • Boiled mixed vegetables (French beans , carrots , potatoes , green peas , baby corn etc.)- 1 1/2 cups
  • Chopped low fat paneer( cottage cheese)- 1/2 cup
  • Finely chopped tomatoes-3/4 cup
  • 1/2 tsp corn flour mixed with 1/4 cup low fat milk
  • Sugar-1 tsp
  • Salt-1/3 tsp

To Be Ground Into A Paste (makes Approx. 3/4 Cup)

  • Onion , roughly chopped-1 medium sized
  • Poppy seeds (khus-khus)- 1 tbsp
  • Soaked beaten rice (Poha)- 1 tbsp
  • Peppercorns (kalimirch)- 5 to 6
  • 2 cinnamon (dalchini) sticks
  • 2 cloves (laung / lavang)
  • 3 whole dry red chillies
  • Coriander (dhania) seeds-1 tbsp
  • Cumin seeds (jeera)- 1 tsp
  • 5 garlic (lehsun) cloves
  • 12 mm ( 1/2") piece of ginger (adrak)


  1. Heat the oil in a non-stick pan and sauté the paste in it on a low flame for 5 to 7 minutes.
  2. Add the tomatoes and sauté again for 5 more minutes.
  3. Add the vegetables, paneer, cornflour mixture, sugar, salt and 1 cup of water and simmer for about 10 minutes.
  4. Serve hot.

Lively blend of vegetables in a spicy base. For a healthier version, replace the paneer with tofu (soya curds).