Mexican Salad

Ingredients

  • Sweet Corn - 7g
  • Red kidney beans (rajma),boiled - 15g
  • Onions - 1 small
  • Fresh red chilli - 1
  • Green capsicum - ½
  • Salt - to taste
  • Fresh coriander leaves - a few
  • Hot and sweet sauce - 1/2 teaspoon
  • Iceberg lettuce - 5 leaves
  • Lemon juice  - ½ teaspoon

Method

  • Slice onions, finely chop fresh red chilli and slice green capsicum.
  • Place rajma in a large glass bowl.
  • Add sweet corn, onions, red chilli, capsicum and salt. 
  • Chop coriander leaves and add.
  • Add sweet and spicy sauce. Add ice berg. 
  • Squeeze lemon and add the juice and mix well. Serve

Lemon Yogurt Salad

Ingredients

  • Apple cubes-2 cups
  • Finely chopped celery-4 tbsp
  • Lettuce leaves, torn into pieces-4 cups
  • Corn flakes-1/2 cup

To be mixed into a dressing

  • Curds (dahi)- 1/4 cup
  • Zest of 1 lemon
  • Finely chopped basil-1 tbsp
  • Grated apples-2 tbsp
  • Salt and black pepper (kalimirch) powder to taste

Method

  1. Combine all the ingredients for the salad, except the corn flakes and mix well.
  2. Chill for at least 2 hours.
  3. Add the corn flakes and the dressing to the salad just before serving. Toss the salad and serve immediately.

Fresh Fruits with Honey Yogurt

Ingredients

  • Cut fresh fruits (banana, figs, oranges, pears, apples, grapes, strawberry)- 1 large bowl
  • Mixed nuts (walnuts, almonds)- ¼ cup
  • Sunflower seeds-1 tablespoon
  • Raisins (soak for 10 minutes)- 1-tablespoon
  • Oats ½ cup

 YOGURT-HONEY DRESSING

  • Yogurt (hung)- ½ cup
  • Honey (Mix the ingredients)- 2 tablespoons

Method

  • Mix the fruits, nuts, seeds, oats and raisins. Add the honey-yogurt dressing.

Thepla Nutri

Ingredients

For the topping

  • Oil-1 tsp
  • Finely chopped onions-1/4 cup
  • Finely chopped coloured capsicum (red , green and yellow)- 3/4 cup
  • Crumbled low-fat paneer-1/4 cup
  • Finely chopped coriander (dhania)- 2 tbsp
  • Salt to taste

Other ingredients

  • Quick cooking rolled oats flour , refer handy tip-1 cup
  • Ragi flour-1/4 cup
  • Soya flour-1/4 cup
  • Jowar (white millet) flour-1/4 cup
  • Finely chopped spinach (palak)- 1 cup
  • Sesame seeds (til)- 1 tbsp
  • Salt to taste
  • Turmeric powder (haldi)- 1/2 tsp
  • Ginger-green chilli paste-1 tbsp
  • Garlic (lehsun) paste-2 tsp
  • Sugar- a pinch
  • Lemon juice- a few drops
  • Oil-1/2 tsp
  • Jowar (white millet) flour for rolling
  • Oil for cooking-2 tsp

Method

For the topping

  • Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for two minutes, or till the onions turn translucent.
  • Add the capsicum and sauté on a medium flame for another two to three minutes.
  • Add the paneer, coriander and salt, mix well and cook for another one to two minutes, while stirring continuously.
  • Remove from the flame and allow it to cool completely.
  • Divide the stuffing into 10 equal portions and keep aside.

How to proceed

  • Combine all the ingredients in a bowl and knead into a soft dough using enough water.
  • Divide the dough into 10 equal portions and roll out a portion into a 100 mm. (4”)diameter thick circle, using a little jowar flour for rolling.
  • Heat a non-stick tava (griddle) and cook it, using a little oil, till it turns golden brown in colour from both the sides.
  • Repeat with the remaining portions to make nine more mini theplas.
  • Spread a portion of the topping evenly over each mini thepla and serve immediately.

Handy tip:

  • To make 1 cup of oats flour, blend 1 1/2 cups of quick rolled oats in a mixer to a fine powder.

Soya Methi Garlic Nan

Ingredients

  • Whole wheat flour (gehun ka atta)- 1 cup
  • Soya flour-1/4 cup
  • Finely chopped fenugreek (methi)- 1/4 cup
  • Sugar-1 tsp
  • Salt to taste
  • Oil-1/2 tsp
  • Finely chopped garlic (lehsun)- 8 tsp
  • Whole wheat flour (gehun ka atta) for rolling
  • 1 tsp low-fat butter for brushing

Method

  1. Combine the sugar, yeast and 2 tbsp of water in a bowl. Cover and keep aside for 10 minutes or till the yeast swells up.
  2. Combine the wheat flour, soya flour, yeast-sugar mixture, salt, oil and fenugreek leaves in a bowl and knead into a soft dough, using enough water until it is smooth.
  3. Cover the dough with a lid or wet muslin cloth and allow it prove till it increases in volume slightly (approx. 20 to 30 minutes).
  4. Divide the dough into equal portions.
  5. Press a portion of the dough flat on a rolling board and sprinkle 1 tsp of garlic over it. Roll out into an oblong of 125 mm. (5") using a little wheat flour.
  6. Heat a non-stick tava (griddle) and cook the roti on one side till it puffs slightly and then turn over.
  7. Cook it on the other side till it puffs a little and then roast it on an open flame till it turns golden brown from both the sides.
  8. Repeat the steps 5 to 7 to make more roti.
  9. Brush each naan with 1/8 tsp of butter and serve immediately.

Fenugreek and soyaflour helps to lower blood glucose levels and thus excellent recipe for diabetics. Being cooked in very minimal fat this indian bread suits a low-cal menu as well.

Garlic Roti

Ingredients

  • Jowar (white millet) flour-1/4 cup
  • Bajra (black millet) flour-1/4 cup
  • Whole wheat flour (gehun ka atta)- 1/4 cup
  • Chopped fresh green garlic (hara lehsun)- 1/4 cup
  • Chopped coriander (dhania)- 1 tbsp
  • Salt-1/8 tsp

Other Ingredients

  • Whole wheat flour (gehun ka atta) for rolling
  • Oil for cooking-1 1/4 tsp

Method

  1. Combine all the ingredients in a bowl and knead into smooth pliable dough adding warm water as required.
  2. Divide the dough into equal portions and roll out each portion into circles of approx. 125 mm. (5") diameters.
  3. Cook each roti on a non-stick pan using a little oil till both sides are golden brown.
  4. Repeat with the remaining dough to make more rotis.
  5. Serve hot.

An anti-hypertensive food, garlic is rich in compounds that prevent the thickening of blood and clogging of blood vessels.

Cabbage Panner Paratha

Ingredients

For The Dough

  • Whole wheat flour (gehun ka Atta)- 1 1/4 cups
  • Melted ghee-1 tsp
  • Salt-1/2 tsp

For The Stuffing

  • Grated cabbage-1/2 cup
  • Crumbled paneer (cottage cheese)- 2 tbsp.
  • Chopped coriander (dhania)- 2 tbsp.
  • 1 green chilli, finely chopped
  • Salt to taste

Other Ingredients

  • 1 1/4 tsp ghee for cooking

Method

  • For the dough: Sieve the flour with the salt. Add the ghee, mix well and make soft dough using enough water. Knead well for 3 to 4 minutes and divide the dough into equal portions. Keep aside.
  • For the stuffing: Sprinkle salt over the cabbage and keep aside for 10 minutes. Squeeze out the water from the cabbage, add the paneer, coriander, green chillie and salt and mix well. Keep aside.

How to proceed

  • Roll out each portion of the dough into a circle of about 100 mm. (4") diameter.
  • Spread a little stuffing on one circle and cover with another circle.
  • Press the sides well so they stick.
  • Cook on a tava (griddle) using a little ghee until pink spots appear on both sides.
  • Repeat with remaining mixture and dough to make more paratha. Serve hot.

 

Beetroot Til Paratha

Ingredients

  • Boiled , peeled and grated beetroot-1/4 cup 
  • sesame seeds (til)- 1 tbsp 
  • Whole wheat flour (gehun ka atta)- 1/2 cup 
  • Oil-2 tsp 
  • Chilli powder-1/2 tsp 
  • Coriander (dhania) powder-1/2 tsp 
  • Turmeric powder (haldi)- 1/4 tsp 
  • Asafoetida (hing)-- a pinch
  • Salt to taste
  • Whole wheat flour (gehun ka atta) for rolling
  • Oil for cooking-2 tsp 

Method

  1. Combine all the ingredients in a deep bowl and knead into soft dough, using very little water.
  2. Divide the dough into 8 equal portions and roll out each portion into a circle of 100 mm (4") diameter, using a little whole wheat flour for rolling.
  3. Heat a non-stick tava (griddle) and cook each roti, using ¼ tsp of oil, till it turns golden brown in color from both the sides.
  4. Allow the rotis to cool completely.

Bajra Cauliflower Roti

Ingredients

  • Grated cauliflower 3/4 cup
  • Bajra (black millet) flour 1/2 cup
  • Finely chopped spring onions whites 1 1/2 tbsp
  • Finely chopped spring onion greens 1 1/2 tbsp
  • Finely chopped coriander (dhania) 2 tbsp
  • Ginger-green chilli paste 1/2 tsp
  • Grated garlic (lehsun) 1/2 tsp
  • Salt to taste

Other Ingredients

  • Bajra (black millet) flour for dusting

 

Method

  • Combine all the ingredients and knead into soft-smooth dough, using enough water.
  • Divide the dough into 6 equal portions.
  • Roll out one portion of the dough into a circle of 100 mm. (4") diameter.
  • Place the roti on the non-stick tava (griddle). Turnover in a few seconds.
  • Cook the other side for a few more seconds.
  • Lift the roti with a pair of flat tongs and roast on over an open flame till brown spots appear on both the sides.
  • Repeat with the remaining portions to make 5 more roti.
  • Serve hot.

Ajwin + Haldi Milk

Ingredients

  • Carom seeds (ajwain) -1/2 tsp
  • Turmeric powder (haldi) - a large pinch
  • Milk-1 cup

Method

  • Heat the milk and keep aside.
  • In a non-stick pan, heat the ajwain and stir it continuously till it is almost browned.
  • Add the turmeric powder and stir it for another second or so.
  • Add the warm milk to the ajwain and turmeric powder and mix well.
  • Pour into a glass and serve immediately