die-recipies-to-lose-weight

Beverages

Gold Thread Lift

A low calorie, antioxidant rich beverage to refresh you and help ease water retention. Made up of easily available ingredients, this will prove to be a good option as a between meals beverage.

 

Ingredients

  • Apples medium 100 gm
  • Cucumber 50 gm
  • Beetroot 50 gm
  • Lemon juice 1/2 tsp
  • Black pepper to taste
  • Salt to taste

Preparation

  • Grate apple coarsely along with the peel and transfer into a bowl.
  • Similarly, grate cucumber and beetroot. Add apple to the mix.
  • Transfer into a muslin cloth and squeeze out the juice into a bowl.
  • Add lemon juice, salt, black pepper and mix well.
  • Pour into individual glasses and serve chilled.

Total servings: 2

Nutritional value per serving

  • Calories (kcal) 21.2
  • Protein (g) 0.41
  • Fat (g) 0.33
  • Carbohydrate (g) 4.11

Ginger Lemonade

An antioxidant rich drink, it is good for patients with digestive problems. This vitamin C rich lemonade increases resistance, reduces toxicity and cuts down the cause of illnesses. It is a good option as a mid-morning or mid-afternoon beverage.

Ingredients

  • Ginger, minced 5 gm
  • Lemon juice 1/2 cup
  • Stevia extract to taste
  • Lemon, sliced thinly for garnish
  • Mint 2 tsp
  • Water 3 cups (600 ml)

Preparation

  • Put 1 cup water and ginger together in a saucepan.
  • Bring the mixture to a boil. Simmer for 3-4 minutes.
  • Strain the syrup through a fine sieve set over a bowl. Let it cool.
  • In a jug, combine the cool syrup, 2 cups of water, lemon juice and stevia extract.
  • Stir the lemonade well.
  • Divide the lemonade among tall glasses filled with ice cubes and garnish each glass with a lemon slice.

Total servings: 3

Nutritional value per serving

  • Calories (kcal) 21.2
  • Protein (g) 0.41
  • Fat (g) 0.33
  • Carbohydrate (g) 4.11

Fennel Mint Juice

Fennel juice has properties that make it an effective detoxifier and also an aid to digestion. It can be an excellent between-meals beverage.

 

Ingredients

  • Fennel seed2 tsp
  • Mint leaves, chopped2 tsp
  • Lemon juice1 tsp
  • Steviato taste
  • Black pepperto taste
  • Saltto taste
  • Water1/2 ltr

Preparation

  • Grind the mint leaves and fennel seeds into a paste along with some water.
  • Add lemon juice, stevia, black pepper and a pinch of salt to the above mixture.
  • Blend all these together with water. Strain the beverage through a fine sieve or muslin.
  • Serve chilled over crushed ice.

Total servings: 3

Nutritional value per serving

  • Calories (kcal) 12.6
  • Protein (g) 0.70
  • Fat (g) 0.51

Snacks

Chicken Triangles

A low fat, low calorie delicious snack for all chicken lovers.

 

Ingredients

  • Brown Bread slices 5 (cut into triangles)
  • Mustard paste 2 tsp
  • Cooked shredded chicken 100 gm
  • Chopped tomato (remove pulp) 50 gm

For sauce:

  • Butter 1 tsp
  • All purpose flour 1 tbsp
  • Low fat milk 50 ml
  • Thick curd 2 tsp
  • Chopped capsicums 50 gm
  • Pepper to taste
  • Dry thyme
  • Salt to taste

Preparation

  • Boil the chicken pieces in a cup of water, with salt and pepper, till tender. Shred and keep aside.
  • Prepare the white sauce by melting butter in a heavy bottomed vessel.
  • Add the all purpose flour and stir on a low to medium flame for 2-3 minutes.
  • Add the chopped capsicum and stir for half a minute.
  • Remove from heat and add the milk slowly while stirring constantly.
  • Return to heat and cook, stirring continuously till it turns thick.
  • Add salt and pepper, to taste.
  • Remove from heat and mix 2 tsp curd.
  • Add the shredded chicken to the sauce along with dry thyme. Mix well.
  • Spread the mustard paste onto each bread slice.
  • Spread the chicken mix and sprinkle black pepper along with garnishing with tomato pieces.
  • Grill in a hot oven for 8 minutes or till light brown.

Total servings: 5

Nutritional value per serving

  • Calories (kcal) 104.8
  • Protein (g) 7.97
  • Fat (g) 2.95
  • Carbohydrate (g) 11.5

Instant Mini pizza

Enjoy the much adored Pizzas with lower calories(100 kcal) than regular pizzas(500 Kcal) with the wholesomeness of parsley, oregano and sunflower seeds.

Ingredients

  • Whole Wheat bread5 slices (100 gm of flour in all)
  • Tomato 100 gm
  • Mushroom 50 gm
  • Cottage Cheese 25 gm
  • Onion 2 medium
  • Green capsicum 1 (cut into rings), 1 (chopped)
  • Parsley leaves Few
  • Oregano to taste
  • Sunflower seeds 2 tsp
  • Salt to taste
  • Chili flakes few
  • Black pepper to taste

Preparation

  • Cut the capsicum, tomato and onion, into rings.
  • Place these rings and chopped mushroom onto the bread slices, which have been cut round in shape.
  • Top the slices with grated cheese. Add salt, black pepper, chili flakes, few parsley leaves and oregano to the cheese.
  • Preheat oven to 180 C.
  • Place bread in the preheated oven and bake till the cheese begins to melt.
  • Serve hot.
  • Total servings: 5

    Nutritional value per serving

    • Calories (kcal) 98.5
    • Protein (g) 4
    • Fat (g) 1.7
    • Carbohydrate (g) 16.6

Seekh Kabab

A high protein, low calorie, spicy chicken snack to pamper/tingle your taste buds.

Ingredients

  • Boneless, skinless chicken 100 gm
  • Whipping cream 5 gm
  • Ginger/Garlic paste 1 tbsp
  • Mint leaves finely chopped 1/2 tbsp
  • Coriander leaves finely chopped 1 tbsp
  • Ground green chilies to taste
  • Baby tomatoes 5-6
  • Salt to taste

Preparation

  • In a large bowl, mix together all the ingredients except chicken.
  • Taste the mixture and adjust the salt.
  • Add chicken to the bowl and mix well.
  • Cover and refrigerate for marination for at least 4-6 hours.
  • Preheat oven or grill to a medium-high temperature and grill chicken for 8 to 10 minutes.
  • Turn over the chicken in between till it turns brown on all sides and is tender.
  • Serve hot garnished with baby tomatoes.

Total servings: 2

Nutritional value per serving

  • Calories (kcal) 77
  • Protein (g) 13
  • Fat (g) 2.8

Soft Eggy Bread

A healthy & innovative substitute to the traditional bread-omelette. While the whole wheat bread provides more fiber, the egg white is a complete source of protein making it a good low calorie breakfast option or snack for ovo vegetarians.

Ingredients

  • Whole wheat bread 5 slices
  • Mustard seeds 2 gm
  • Curd 25 gm
  • Egg whites 2
  • Oil 10 ml
  • Coriander leaves 10 gm
  • Curry leaves few
  • Black pepper powder to taste
  • Salt to taste

Preparation

  • Beat the egg whites, add salt and pepper. Keep aside.
  • Take a few drops of oil in a pan, add mustard seeds & curry leaves, cover and let crackle.
  • Add salt and black pepper powder to curd in a bowl. Keep aside.
  • Take the brown bread and cut round pieces out of it.
  • Take the egg white mixture and spread it over one side covering all the edges (it should be flatter on the ends and fuller in the middle).
  • Heat a pan and grease it with oil, place the bread egg side down.
  • On top of the bread, spread curd with mustard seeds and leaves.
  • Cover with a lid and allow to steam over a low flame.
  • Do not turn the bread.
  • In about 3-4 minutes all the curd should be soaked by the bread.
  • Serve egg side down with some green chutney.

Total servings: 6

Nutritional value per serving

  • Calories (kcal) 76
  • Protein (g) 2.8
  • Fat (g) 3.3
  • Carbohydrate (g) 8.3

Vermicelli in Spicy Yogurt

This is a variation of daddhojanam or the Andhra yogurt .It is a very good alternative for people who wish to avoid junk food. Curd has numerous health benefits besides being probiotic and good for your gut.

Ingredients

  • Vermicelli 100 gm
  • Yogurt 200 gm
  • Green chilies, chopped 1 – 3
  • Ginger, minced 1 inch piece
  • Turmeric powder a pinch
  • Chana daal 1/4 tsp
  • Mustard seeds 1/4 tsp
  • Cumin seeds 1/4 tsp
  • Chili flakes few
  • Curry Leaves 6
  • Asafoetida a pinch
  • Oil 1 tsp
  • Salt to taste

Preparation

  • Boil 2 cups of water, add vermicelli, a few drops of oil and salt. Cook till the vermicelli is done.
  • Strain the vermicelli and keep aside.
  • In a mixing bowl, whisk together yogurt, a few tablespoons of water, turmeric powder and salt.
  • Carefully stir in the cooked vermicelli.
  • Heat oil in a pan over a medium flame. Add chana daal, mustard seeds, cumin seeds, chili flakes, curry leaves, and asafoetida in order.
  • When the chana daal begins to change color, add the minced ginger and green chilies.
  • Fry briefly and remove from heat.
  • Add the above chana daal mix to the vermicelli and yogurt mixture.
  • Mix thoroughly and serve.

Total servings: 3

Nutritional value per serving

  • Calories (kcal) 136
  • Protein (g) 4.9
  • Fat (g) 0.2
  • Carbohydrate (g) 28.1
  • Calcium (mg) 106

Salads

Crunchy Vegetable Salad

A colourful exotic salad with a mouth-watering dressing, which will take care of your nutritional requirements without adding unnecessary calories.

Ingredients

  • Red Cabbage, shredded 50 gm
  • Carrots, chopped 50 gm
  • White Radish, grated 50 gm
  • Broccoli florets, boiled 50 gm
  • Green capsicum, seeded and chopped 50gm
  • Sprouted green gram, blanched 50gm
  • Baby corn sliced in rings 3-4
  • Garlic paste 1 tsp
  • Vinegar 2 tsp
  • Tomato Sauce 2 tsp
  • Lemon juice 1 tsp
  • Orange juice 2 tsp
  • White pepper powder to taste
  • Salt to taste (can be avoided if hypertensive)

Preparation

  • Mix olive oil, orange juice, lemon juice, vinegar, garlic paste, salt, white pepper powder and tomato sauce thoroughly in a bowl. Keep aside in the refrigerator.
  • In a serving bowl, place red cabbage at the bottom and layer with carrots, baby corn, white radish, broccoli and capsicum topped with green gram sprouts.
  • Chill this mix in the refrigerator.
  • Shake the dressing thoroughly and lace the salad with it uniformly. Serve immediately.

Total servings: 3

Nutritional value per serving

  • Calories (kcal) 66
  • Protein (g) 3.2
  • Fat (g) 1.9
  • Carbohydrate (g) 9.3
  • Fiber (g) 1.50
  • Iron (mg) 0.97

Bean Sprout and Fruit Salad

An interesting mixture of raw fruits and vegetables to increase your fiber and antioxidant intake. It also helps reduce cholesterol and relieve constipation.

Ingredients

  • Bean sprouts 50 gm
  • Oranges 2
  • Pineapple, cubed 2 slices
  • Mango ripe, cubed 1
  • Apple, cubed 1
  • Peach, cubed 1
  • Lettuce, shredded 6 leaves
  • Cherry tomatoes, halved 2
  • Balsamic vinegar 1 tbsp
  • Black peppercorns, freshly ground 1/2 tsp
  • Fresh orange juice 2 tbsp
  • Salt to taste

Preparation

  • Peel the oranges, separate the segments, remove the pips and cut into cubes.
  • Put the bean sprouts, oranges, pineapple, mango, apple and peach cubes in a salad bowl.
  • Add shredded lettuce leaves, tomatoes and bean sprouts.
  • Prepare the dressing by mixing together balsamic vinegar, salt, freshly ground peppercorns and fresh orange juice.
  • Mix well and chill till required.
  • Just before serving, add the dressing to the bean sprouts and fruit mix and serve.

Total servings: 3

Nutritional value per serving

  • Calories (kcal) 89.5
  • Protein (g) 2.6
  • Fat (g) 0.5
  • Carbohydrate (g) 18.4
  • Fiber (g) 1.30
  • Iron (mg) 1.80

Tangy Carrot And Mint Salad

A delicious recipe made with carrots, parsley and mint, which is very rich in iron and calcium. It is highly recommended for all age groups.

Ingredients

  • Carrot, diagonally sliced 3 cups
  • Vinegar 2 tsp
  • Fresh lemon juice 15 ml
  • Salt to taste
  • Pepper 1/4 tsp
  • Garlic clove, minced 1
  • Raisins 5-8
  • Onion, chopped 2 tbsp
  • Fresh Parsley, chopped 2 tsp
  • Fresh Mint, chopped 1 tbsp

Preparation

  • Add the sliced carrots to a large saucepan of boiling water and continue to boil. Remove from heat and rinse under cold water.
  • Take a bowl and put vinegar, lemon juice, salt and pepper. Mix well.
  • Add carrots, raisins, onion, parsley, garlic and toss them gently.
  • Cover the prepared salad and refrigerate. Stir in the mint before serving.

Total servings: 2

Nutritional value per serving

  • Calories (kcal) 76.2
  • Protein (g) 1.4
  • Fat (g) 0.36
  • Carbohydrate (g) 16.7
  • Fiber (g) 1.9
  • Iron (mg) 1.5

Desserts

Orange kheer

Orange is naturally loaded with Vitamin C which is a powerful antioxidant. This dessert is low in calories and high in protein.

Ingredients

  • Orange 1
  • Milk 300ml
  • Stevia to taste
  • Sugar 1 tsp
  • Kesar 1/2 tsp

Preparation

  • Peel the oranges and remove the transparent skin as well.
  • Boil milk in a kadhai. Continue boiling, while stirring periodically till it thickens.
  • Add sugar/stevia and continue boiling till the color changes.
  • Cool for 5 minutes and then mix the orange chunks and kesar.
  • Refrigerate the kheer for at least 2 hours.
  • Serve chilled.

Total servings: 2

Nutritional value per serving

  • Calories (kcal) 105
  • Protein (g) 5.15
  • Fat (g) 6.25
  • Carbohydrate (g) 12

Bean Curd Pudding

A low calorie dessert made of bean curd, which is rich in proteins, calcium and fiber.

Ingredients

  • Bean curd (tofu) 50 gm
  • Milk 300 gm
  • Thick yogurt, whisked 1/2 cup
  • Green cardamom powder 1/2 tsp
  • Saffron mixed with 1 tbsp milk(a few strands)
  • Almonds blanched and sliced 5
  • Stevia extract to taste

Preparation

  • Blend yogurt and bean curd until smooth.
  • Add a little milk and blend again. Pour this mixture into a bowl.
  • Add green cardamom powder, saffron milk, stevia extract and mix well.
  • Pour the mixture into a silicon bowl.
  • Cover and steam in a steamer for 20 to 25 minutes. Strain cooked pudding and discard the water.
  • Garnish the pudding with almonds and refrigerate.
  • Serve chilled.

Total servings: 3

Nutritional value per serving

  • Calories (kcal) 149
  • Protein (g) 10.9
  • Fat (g) 8.0
  • Carbohydrate (g) 8.3
  • Calcium (mg) 184

Pumpkin Surprise

A low-cal pudding made of pumpkin that naturally loads the dish with potassium and beta carotene. A perfect dessert for those who watch their weight and have less time to cook.

Ingredients

  • Red pumpkin 400 gm
  • Corn flour 1 tsp
  • Milk 200 ml
  • Cinnamon powder 1/2 tbsp
  • Desiccated coconut 1 tsp
  • Pomegranate pearls 1 tsp
  • Stevia extract to taste
  • Almonds 8-10

Preparation

  • Place the pumpkin pieces in a large pan.
  • Add stevia extract and one cup of water. Cover and cook on medium heat for about 25-30 minutes.
  • Mix corn flour with milk till smooth. Once the pumpkin is cooked, add the corn flour-milk mixture and blend.
  • Cook until the mixture thickens.
  • Sprinkle cinnamon powder.
  • Add the desiccated coconut and mix.
  • Transfer the mixture into a serving dish.
  • Sprinkle crushed almonds and pomegranate pearls and serve.

Total servings: 3

Nutritional value per serving

  • Calories (kcal) 99
  • Protein (g) 4.6
  • Fat (g) 4.8
  • Carbohydrate (g) 9.4
  • Fiber (g) 0.9
  • Calcium (mg) 101
  • Magnesium (mg) 63.1

Regional Recipes for the East

Nutri- Soya Momos

Tempting momos with the goodness of whole wheat, Bengal gram flour and soybeans.

Ingredients

  • Wheat flour 100 gm
  • Refined flour (maida) 50 gm
  • Bengal gram flour 25 gm
  • Soya bean (granules) 100 gm
  • Garlic 12 cloves
  • Onion 50 gm
  • Green chili 5 gm
  • Salt to taste

Preparation

Vegetable Filling:-

  • Finely chop the onions, garlic and green chilies.
  • Soak the soya bean granules for 10 minutes in hot water.
  • Squeeze out the water and keep aside.
  • Heat a pan and add the soya bean granules, chopped onions, garlic, green chili, salt and sauté for 6 to 7 minutes.

Momo Base:-

  • Combine wheat flour, Bengal gram flour and maida in a bowl. Mix well and knead to form soft dough.
  • Make small balls from the dough.
  • Roll them into small circles and put 1 tsp of the filling in the middle.
  • Seal and steam in a momo steamer for about 20 minutes.
  • Serve hot with green mint chutney.

Total servings: 28

Nutritional value per serving

  • Calories (kcal) 118
  • Protein (g) 7.36
  • Fat (g) 2.46
  • Carbohydrate (g) 16.5
  • Fiber (g) 0.7
  • Iron (mg) 2.11

Mixed Vegetable Chops

Mixed vegetable chop is an easy to cook and low calorie variation of regular chops, which comes with the benefit of vitamin C and fiber.

Ingredients

  • Beets 200 gm
  • Carrots 200 gm
  • Onions (sliced) 50 gm
  • Chili Powder 1 tsp
  • Oil 2 tsp
  • Cumin Powder 1/2 tsp
  • Ginger Paste 1 tsp
  • Bread Crumbs 100 gm
  • White Flour 25 gm
  • Roasted almond(chopped) 4-5
  • Salt to taste

Preparation

  • Boil all the vegetables and let them cool. Mash them and add salt.
  • Heat oil in a big vessel and add the onions. Sauté till golden brown.
  • Add the ginger paste, cumin powder, chili powder and saute.
  • Add the mashed vegetables and fry for 2 minutes.
  • Turn off the flame and add roasted almonds to the above.
  • Make chops out of this mixture.
  • In a separate bowl mix white flour with some water to make a batter.
  • Dip each of the above-made chops in the batter.
  • Coat each chop with bread crumbs and place onto a plate.
  • Place these chops in the refrigerator for 1 hour or longer.
  • Heat a nonstick pan and fry each chop till golden brown.
  • Serve with salad and ketchup.

Total servings: 5

Nutritional value per serving

  • Calories (kcal) 90.2
  • Protein (g) 2.92
  • Fat (g) 0.41
  • Carbohydrate (g) 18.0
  • Fiber (g) 1.14

South Indian Recipes

Veg Biryani

Low-cal Biryani! There could hardly be a better way to pamper your taste buds. Cooked with minimum oil and aromatic spices, this vitamin A, iron and calcium enriched biryani is an all-in-one meal by itself.

Ingredients

  • Brown Rice, cooked 200 gm
  • Cauliflower 100 gm
  • Tomatoes 200 gm
  • Carrot 100 gm
  • French beans 100 gm
  • Peas, shelled 50 gm
  • Curd 100 gm
  • Onion 50 gm
  • Green chili 1
  • Ginger paste 1 tsp
  • Garlic paste 1 tsp
  • Red chili powder 1/2 tsp
  • Cumin seeds 1 tsp
  • Cinnamon 1/2 inch
  • Cloves 2
  • Mustard seeds 1/2 tsp
  • Black pepper powder 1 pinch
  • Cooking oil 10 ml
  • Salt to taste

Preparation

  • Finely chop the cauliflower, carrots, onions, French beans, tomatoes and green chilies. Keep aside.
  • Take a frying pan and pour 1tsp oil, heat and put in one vegetable at a time.
  • Sauté each vegetable on a full flame till it is cooked.
  • Sauté continuously to avoid the vegetables from getting burnt.
  • Take another frying pan and pour 1 tsp oil.
  • When the oil is hot, add mustard seeds, green chili, cumin seeds and cinnamon sticks.
  • Let them all crackle and then sauté briefly till they become golden brown.
  • Add cloves, black pepper powder, onions, garlic paste, ginger paste, red chili powder, salt and sauté well.
  • Add the finely chopped tomatoes and cook for 3 to 5 minutes.
  • Whip the curd in a blender for a few seconds. Pour into a pan and stir well.
  • Cook briefly and add all the sautéd vegetables.
  • Add this mixture to cooked rice and mix gently.
  • Cook for 5 minutes on a low flame.
  • Garnish the biryani with coriander leaves and serve hot with some onion and raita.

Total servings: 6

Nutritional value per serving

  • Calories (kcal) 180
  • Protein (g) 4.8
  • Fat (g) 3.4
  • Carbohydrate (g) 32.2
  • Fiber (g) 2.38
  • Calcium (mg) 73.2
  • Iron (mg) 1.28

North Indian Recipes

Black Pepper Chicken

A delicious and healthy chicken dish to offer you proteins with minimum fat and calories.

Ingredients

To Marinate

  • Black pepper powder 1 tsp
  • Turmeric powder ½ tsp
  • Salt to taste

Other Ingredients

  • Chicken, cut into small pieces 100 gm
  • Small onions, chopped 50 gm
  • Black pepper powder 1/2 tsp
  • Green chilies, chopped 2-3
  • Ginger 1 tsp
  • Curry leaves 4 to 5 sprigs
  • Oil 1 tsp

Preparation

  • Mix black pepper powder, turmeric and salt with little water and marinate the the chicken pieces for 1/2 hour.
  • Transfer the chicken into a pan and cook on a low flame, covered with a lid.
  • The chicken will leave water. Cook the chicken in that water till tender.
  • Dry out all the excess water, once the chicken is cooked.
  • Heat 1 tbsp of oil in another big pan.
  • Add black pepper powder, fry for few seconds, and then add green chili, curry leaves, ginger and fry for a minute.
  • Add the onions and fry till they are light brown.
  • Add the cooked chicken pieces, sprinkle some water, and fry till these pieces are brown.

Total servings: 2

Nutritional value per serving

  • Calories (kcal) 97.1
  • Protein (g) 13.5
  • Fat (g) 3
  • Carbohydrate (g) 4

Rajma Cutlet

A delicious, nutrient rich snack to meet your daily requirement of protein, vitamins and minerals.

Ingredients

  • Red kidney beans, soaked overnight 100 gm
  • Onion, chopped 100 gm
  • Green chilies, chopped 5 gm
  • Ginger-garlic paste 1 tsp
  • Red chili powder 1 tsp
  • Cumin powder 1 tsp
  • Chat masala 1 tsp
  • Chopped fresh coriander leaves 2 tsp
  • Roasted chana powder 2 tsp
  • Oil 5 ml

Preparation

  • Add salt and cook the kidney beans until they are tender.
  • Drain well, cool and pat dry on a clean kitchen paper towel. Mash the dry kidney beans.
  • Add the remaining ingredients, except oil, and knead to make a dough.
  • Divide the dough into 6 portions.
  • Pan fry the cutlets in oil until they are golden brown.
  • Sprinkle cumin powder and chat masala powder on the cutlets.
  • Serve hot with the tomato chutney or mint chutney.

Total servings: 3

Nutritional value per serving

  • Calories (kcal) 147
  • Protein (g) 8
  • Fat (g) 2.1
  • Carbohydrate (g) 23.9
  • Fiber (g) 1.8
  • Calcium (mg) 102
  • Iron (mg) 1.9

Recipes for the West

Bread Dhokla

An easy to prepare version of the regular dhokla with a good amount of protein and minimum fat.

Ingredients

  • Red kidney beans, soaked overnight 100 gm
  • Brown bread 8 slices
  • Coconut (grated) 2 tbsp
  • Green chilies (chopped) 2-3
  • Ginger (grated) ¼ tsp
  • Yogurt 200 gm
  • Red chili powder ½ tsp
  • Amchoor powder ½ tsp
  • Mustard seeds ½ tsp
  • Curry Leaves 2-3
  • Ghee 1 tsp
  • Salt to taste

Preparation

  • Mix yogurt, chopped green chilies, amchoor powder, ginger and salt in a bowl.
  • Remove the edges of the bread slices and cut each slice into 4 squares.
  • Spread the above-made mixture onto each square and join two squares to form a tiny sandwich.
  • Heat ghee in a frying pan. Add mustard seeds and curry leaves and let them crackle.
  • Place the sandwiches in the pan and fry on both sides.
  • Garnish with chopped coriander leaves and grated coconut.
  • Serve hot with chutney.

Total servings: 5

Nutritional value per serving

  • Calories (kcal) 121.6
  • Protein (g) 4.76
  • Fat (g) 2.16
  • Carbohydrate (g) 20.8
  • Fiber (g) 0.48

Power Poha

Power Poha is a low calorie, low fat, cholesterol free snack that is rich in iron, while the Dew bean (Moth dal) adds protein, calcium and fiber to the dish. It is a good option for breakfast or can be had as a snack.

Ingredients

  • Rice flakes (Poha) 100 gm
  • Sprouted moth dal 50 gm
  • Onion, chopped 100 gm
  • Green chili, chopped 2
  • Lemon juice 2 tsp
  • Oil 1 tsp
  • Coriander, chopped 2 tbsp
  • Salt to taste

Preparation

  • Wash and drain the rice flakes and keep aside.
  • Heat oil in a frying pan. Add onions and green chili and sauté till the onions turn translucent.
  • Add sprouted moth dal and cook further for 2 minutes.
  • Add a 1/4 cup of water. Cover and cook on a low flame till the moth dal is tender.
  • Add rice flakes, lemon juice and salt. Mix well.
  • Garnish with coriander and serve hot.

Total servings: 4

Nutritional value per serving

  • Calories (kcal) 141
  • Protein (g) 4.9
  • Fat (g) 0.4
  • Carbohydrate (g) 29.7
  • Fiber (g) 0.8
  • Calcium (mg) 42
  • Iron (mg) 6.3

For Pregnant & Lactating Women

Lavingya Paatra

A very healthy snack full of proteins, fiber, calcium and iron among others to meet the increased demand of nutrients required during this time.

Ingredients

  • Bengal gram flour 100 gm
  • Colocasia leaves (green) 5
  • Whole wheat flour 50 gm
  • Curd 50 gm
  • Turmeric powder ½ tsp
  • Sugar 2 tsp
  • Coriander chopped 1 tbsp
  • Green chili-ginger- paste 1 tsp
  • Oil 2 tsp
  • Sesame seeds 1 tsp
  • Cumin seeds 1 tsp
  • Asafoetida a pinch
  • Salt to taste

Preparation

  • Wash and cut each colocasia leaf into 4 pieces.
  • Mix together the Bengal gram flour, whole wheat flour, curd, turmeric powder, salt, coriander powder, and chili- ginger paste with a little water to make a smooth paste.
  • Place each piece of the colocasia leaf on a flat surface and spread some of the filling onto it.
  • Fold into small cylinders and cut into ½ inch circles to make the paatras.
  • Prepare the tempering by heating oil in a pan. Add the sesame seeds, cumin seeds and asafoetida. Continue stirring for 30 seconds.
  • Toss the paatras in the pan and stir for a few minutes.
  • Serve hot, garnished with coriander.

Total servings: 4

Nutritional value per serving

  • Calories (kcal) 176
  • Protein (g) 7.1
  • Fat (g) 4.9
  • Carbohydrate (g) 25.9
  • Fiber (g) 1.9
  • Calcium (mg) 131
  • Iron (mg) 4.9

Refreshing Gram Lassi

A calcium and protein rich beverage, which is not just good for your stomach, but also refreshes you with the goodness of mint and cumin seeds.

Ingredients

  • Roasted Bengal gram flour 100 gm
  • Ragi flour 50 gm
  • Plain yogurt 200 gm
  • Ground cumin powder 5 gm
  • Fresh green chili, seeded and very finely chopped 2
  • Fresh, finely chopped mint leaves 10 gm
  • Salt and pepper to taste
  • Crushed ice few cubes
  • Cold water 1 liter

Preparation

  • Roast the Bengal gram flour and ragi flour separately.
  • Pour yoghurt and water in a blender. Blend for 1 minute.
  • Add the roasted Bengal gram and ragi flour, followed by chili, ground cumin, salt and pepper. Blend further for 2 minutes.
  • Sprinkle cumin powder and mint.
  • Serve over crushed ice.

Total servings: 4

Nutritional value per serving

  • Calories (kcal) 159
  • Protein (g) 8
  • Fat (g) 3
  • Carbohydrate (g) 25
  • Calcium (mg) 150
  • Magnesium (mg) 53

Pumpkin Cauli-green Roti

The green of the cauliflower and pumpkin enriches your roti with calcium, iron and fiber, making it a healthy and delicious variant of the regular roti.

Ingredients

  • Red pumpkin, peeled and grated 200 gm
  • Cauliflower green, chopped 100 gm
  • Whole wheat flour 100 gm
  • Chili powder 1 tsp
  • Green chili, chopped ½ tsp
  • Turmeric powder ¼ tsp
  • Salt to taste

Preparation

  • Heat the oil. Add cauliflower green and pumpkin. Sauté for 5 minutes. Remove from fire and let cool.
  • Mix all the ingredients to make a soft dough using water. Knead well.
  • Divide the dough into 5 equal portions and make chapatis.
  • Serve Hot.

Total servings: 5

Nutritional value per serving

  • Calories (kcal) 91
  • Protein (g) 4.16
  • Fat (g) 64
  • Carbohydrate (g) 17.2
  • Fiber (g) 1.06
  • Calcium (mg) 138
  • Iron (mg) 9.1

Soya methi chunks

Along with the goodness of high quality soya protein, this recipe provides you plenty of calcium.

Ingredients

  • Soya chunks 50 gm
  • Onion, chopped 50 gm
  • Tomatoes 50 gm
  • Ginger garlic paste ½ tsp
  • Butter 1 tsp
  • Kasoori methi 1 tbsp
  • Turmeric a pinch
  • Red chili powder ½ tsp
  • Garam masala ½ tsp
  • Milk 50 ml
  • Salt to taste

Preparation

  • Wash and pressure cook the soya chunks for one whistle with water and some salt.
  • Take out the soya chunks, rununder cold water and squeeze out the water.
  • Heat 1 cup of water, add onions and cook for 5 minutes. Discard the water and make a paste.
  • Blanch the tomatoes, peel and make a paste.
  • Heat butter in a pan and fry the onion paste till golden brown.
  • Add the ginger garlic paste and fry for 2-3 minutes.
  • Add the tomato paste, mix well and fry for 5 minutes.
  • Add all the spices and cook till the oil leaves the sides.
  • Add soya to the gravy and add enough water to get a thick consistency.
  • Add kasoori methi and bring to a boil.
  • Remove from heat and add milk. Boil till the gravy becomes thick.
  • Serve hot with chapatis.

Total servings: 2

Nutritional value per serving

  • Calories (kcal) 164
  • Protein (g) 12.1
  • Fat (g) 8.4
  • Carbohydrate (g) 9.9
  • Fiber (g) 1.2
  • Calcium (mg) 113.7

For Osteroporosis

Lotus stem Spinach Tikki

A highly nutritious, easy to prepare, innovative recipe that is rich in calcium, magnesium and dietary fiber. A good, low calorie snack for people with Osteoporosis.

Ingredients

  • Lotus Stem 200 gm
  • Spinach 100 gm
  • Bread crumbs 50 gm
  • Cardamom powder 1 tsp
  • Cinnamon powder ½ tsp
  • Green chilies, chopped finely 1 tsp
  • Ginger, chopped 1 tsp
  • Cooking oil 10 ml
  • Salt to taste

Preparation

  • Blanch spinach leaves in plenty of salted, boiling water and chop finely.
  • Grate the lotus stems and mix with chopped spinach.
  • Add the remaining ingredients, except oil, and mix thoroughly.
  • Divide this mixture into small portions and shape into tikkis.
  • Heat oil in a frying pan and fry the tikkis till brown.
  • Serve hot.
Total servings: 3

Nutritional value per serving

  • Calories (kcal) 110
  • Protein (g) 2.68
  • Fat (g) 3.9
  • Carbohydrate (g) 15
  • Fiber (g) 3.7
  • Calcium (mg) 81.3
  • Magnesium (mg) 65.7

Green chapati with Sesame seeds

A calcium and fiber rich dish for patients with osteoporosis. This recipe is a good variation of the regular chapatti, as it is easy to prepare and makes use of easily available ingredients.

Ingredients

  • Cauliflower green, finely chopped 200 gm
  • Sesame seeds 50 gm
  • Bengal gram flour 50 gm
  • Whole wheat flour 200 gm
  • Onion, finely chopped 100 gm
  • Cumin seeds 5 gm
  • Coriander leaves, finely chopped 1 tsp
  • Cooking Oil 5 ml
  • Red chili powder ½ tsp
  • Asafoetida 1 pinch
  • Salt to taste

Preparation

  • Dry roast the Sesame seeds.
  • Mix Bengal gram flour, whole wheat flour, sesame seeds, red chili powder, turmeric powder, asafoetida, cumin seeds, coriander leaves and onion in a mixing bowl.
  • Make the dough using warm water and prepare the chapatis.
  • Serve hot with yoghurt or lassi.

Total servings: 15

Nutritional value per serving

  • Calories (kcal) 89.5
  • Protein (g) 3.8
  • Fat (g) 2.07
  • Carbohydrate (g) 13.8
  • Fiber (g) 0.73
  • Calcium (mg) 146
  • Magnesium (mg) 24.2

Cardamom Shake

A beverage made of milk flavored with poppy seeds and cardamom. A great breakfast or evening snack option for people with osteoporosis.

Ingredients

  • Milk 300 ml
  • Water 100 ml
  • White poppy seeds 10 gm
  • Cardamom seeds, ground ½ tsp
  • Stevia, extract to taste

Preparation

  • Place the poppy seeds in a frying pan over moderately low heat for about 5 minutes. Dry roast, turning often.
  • Blend the poppy seeds with water for 2-3 minutes.
  • Add 100 ml of milk and blend in a blender for 15 seconds. Pour the mixture through a strainer placed over a pan.
  • Press out as much liquid as possible, and add the remaining milk with cardamom seeds.
  • Stirring constantly, bring the mixture to a boil over moderately high heat.
  • Reduce the heat and simmer for 2 minutes.
  • Add the stevia extract.
  • Pour the milk back and forth from one pan to another until it is frothy
  • Serve immediately.

Total servings: 2

Nutritional value per serving

  • Calories (kcal) 120.9
  • Protein (g) 5.8
  • Fat (g) 7.1
  • Carbohydrate (g) 8.4
  • Fiber (g) 0.4
  • Calcium (mg) 259.2
  • Magnesium (mg) 12.8

For Diabetics

Spicy Oat pan cakes

These multigrain pancakes provide a good amount of fiber to diabetics besides taking care of their micronutrient requirements. They are an interesting variation of the missi roti.

Ingredients

  • Rolled Oats (quick cooking kind) 50 gm
  • Jowar flour 50 gm
  • Wheat flour 50 gm
  • Onions, chopped 50 gm
  • Tomatoes, chopped 50 gm
  • Coriander leaves, chopped 2 tbsp
  • Ginger-green chili paste 1 tsp
  • Oil for cooking 5 ml
  • Salt to taste

Preparation

  • Mix together all the ingredients in a bowl, except oil, and add enough water to make a thick batter.
  • Grease and heat a non-stick tava (griddle).
  • Spread a layer of batter to form a pancake.
  • Cook on both sides till golden brown, using a little oil.
  • Repeat to make 4 more pancakes.
  • Serve hot with the coriander-garlic chutney.
Total servings: 5

Nutritional value per serving

  • Calories (kcal) 118.6
  • Protein (g) 3.61
  • Fat (g) 1.52
  • Carbohydrate (g) 22.6
  • Fiber (g) 0.88

Oats and Carrot kheer

A sugar less, fiber and protein rich dessert for Diabetics.

Ingredients

  • Rolled oats or Oat bran 100 gm
  • Skim milk 300 ml
  • Carrots, small, finely chopped 50 gm
  • Raisins 8 -10
  • Almonds 5 – 6
  • Cardamom powder 1/8 tsp
  • Stevia (optional)

Preparation

  • Soak the rolled oats and raisins in 100 ml of milk for 5-7 minutes.
  • Boil the remaining milk with carrots in a skillet for 5 minutes.
  • Add stevia.
  • Add the soaked oats and raisins with milk and boil for 5 minutes.
  • Add the almonds and cardamom powder and mix.
  • Serve warm or chilled.

Total servings: 4

Nutritional value per serving

  • Calories (kcal) 151
  • Protein (g) 5.9
  • Fat (g) 4.8
  • Carbohydrate (g) 21.1
  • Fiber (g) 1.1

Palak Soya kabab

These quick and easy to prepare palak soya kababs are packed with all the goodness of spinach and the added protein boost of soya granules. They are also rich in calcium and magnesium.

Ingredients

  • Soya gram (soaked in water for 10 min) 25 gm
  • Spinach 100 gm
  • Garlic paste 10 gm
  • Ginger paste 5 gm
  • Cumin seeds 2 gm
  • Bread crumbs 50 gm
  • Oil 10 mg
  • Onions 50 gm
  • Cumin powder ½ tsp
  • Red chili powder ½ tsp
  • Salt to taste

Preparation

  • Blanch the spinach and grind.
  • Mix in the ginger and garlic paste.
  • Add soy granules, salt, roasted cumin powder and red chili powder. Grind further.
  • Add onions and breadcrumbs to this mixture.
  • Heat a little oil in a non-stick pan. Take a small portion of the mixture, shape it into kebabs and cook over medium heat till golden brown on both sides.
  • Serve hot.

Total servings: 5

Nutritional value per serving

  • Calories (kcal) 69.5
  • Protein (g) 3.7
  • Fat (g) 2.3
  • Carbohydrate (g) 8.5
  • Fiber (g) 0.5
  • Calcium (mg) 33.4
  • Magnesium (mg) 27
* Terms & Conditions Apply. Results may vary from person to person depending on medical history, age, gender and lifestyle.

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