OATS MOONG DAL TIKKI
Ingredients
- 50 grams Yellow Moong dal
- 50 grams Cooking rolled oats
- 10 ml Fresh curd
- 15 grams Grated onion
- 2 grams Green chilly(Chopped)
- 10 grams Chat masala
- 2 grams Chilli powder
- 1 gram Garam masala
- 1 gram Turmeric powder
- 5 grams Ginger-garlic(paste)
- 10 grams Coriander(chopped)
- Salt to taste
- 10 ml Oil
Directions
- Clean, wash and boil the Moong dal in 1 cup of water till the dal is soft,cooked, and all the remaining water has evaporated.
- Drain the water and blend the dal to a coarser texture like a paste.
- Transfer the paste to a bowl, add all the remaining ingredients and mix well.
- Divide the mixture into 12 equal portions and shape each portion like a round flat ball or tikki.
- Lightly grease a non-stick tawa or a flat skillet with ½ tsp oil.
- Cook each tikki or ball on a non-stick tawa, till it is evenly cooked from both sides.
- Serve hot with green chutney.
Benefits of Oats:
Oats are available in many forms in the order from the least processed to the most processed – Oat groats, steel cut, scottish oats, rolled and instant oats. The less processed the oats, the better is its nutrition. Oats are a good source of soluble fiber helping to reduce appetite, increase fullness, and prevent constipation. In addition, oats are also beneficial in preventing heart disease, reducing blood sugars and building beneficial bacteria. Moong dal in the recipe is a good source of protein and fiber especially for vegetarians. When sprouted, it is a powerhouse of nutrition, especially vitamins and minerals. If it is combined with other cereals such as wheat, jowar, bajra etc it is a complete food.
HOMEMADE PROTEIN BAR
Ingredients
- Two cups of oats (180grams)
- Five tbsps of natural peanut butter (80grams) (Almond butter can be substituted if you desire )
- One and a half teaspoons of cinnamon powder
- Half cup skimmed milk, almond milk or water (Use water if bars will be left unrefrigerated. May require more than ½ cup milk or water, depending on the thickness of your protein powder)
- Four scoops of chocolate whey protein powder (or flavor of choice)
Directions
- Toss all of the ingredients into a large bowl and mix thoroughly.
- Oil the baking pan to prevent sticking.
- Pour the mixture into the oiled baking pan.
- Place the mixture into the refrigerator for 2-3 hours until the bars are set.
- Cut into 6 equal pieces.
Benefits of Protein Bar:
Protein bars are great in between snacks to curb hunger and reduce appetite. Besides the above advantages, they are also a good source of proteins. One Protein bar provides 10-20 grams of proteins depending on the size.
PINEAPPLE SMOOTHIE RECIPE
Ingredients
- 1/4 cup paneer
- 1.5 cups pineapple
- 1/4 cup plain nonfat yogurt
- 1 banana
- Fresh or frozen strawberries
- Mango slices (according to taste)
- Soy milk for taste/consistency
- 3 or 4 baby carrots to make carrot juice
Directions
- Combine mango, pineapple juice, tofu (Paneer), and non fat yogurt in a blender; blend until smooth.
- Add soymilk and carrot juice.
- Serve with ice.
Benefits of Pineapple:
Pineapple is a rich source of vitamins and minerals especially Vitamin C and manganese providing 131% and 76% of your daily needs for Vitamin C and manganese. Vitamin C is supposed to play a role in wound healing, help in making the immune system stronger to prevent infections, and might act to prevent heart diseases and certain cancers. Yogurt present in the smoothie is a good source of calcium and proteins thus helping to build your cells and bones. Greek yogurt which is a thicker curd or yogurt can also be substituted for the nonfat plain yogurt. Greek yogurt has almost double the amount of proteins as compared to nonfat plain yogurt.
CABBAGE JOWAR CUTLETS
Ingredients
For cutlets
- 50 grams Cabbage (grated)
- 50 grams Jowar(white millet)flour
- 40 grams Curd(low fat)
- 5 grams Coriander (chopped)
- 2.5 ml Lemon juice
- 5 grams Ginger-green chilli paste
- Garlic (grated)
- 2 cloves
- Half tbsp Turmeric powder
- A pinch of Baking soda
- One tbsp Sugar
For the tempering
- One tbsp Cumin seeds
- One fourth tsp Asafoetida
- Three to four Curry leaves
- One tsp Oil
For the garnish
- Two tbsp Chopped coriander
- Combine all the ingredients in a bowl and knead to make soft dough using enough water.
- Divide the dough into 3 equal parts and shape each portion into a cylindrical roll of approx. 125mm (5”) in length.
- Place the rolls on a greased steaming dish and steam for 10 to 12 minutes till firm.
- Remove, cool and cut into 25 mm (1”) thick slices. Heat the oil in a non-stick pan and add the cumin seeds. When they splutter, add the asafoetida and curry leaves.
- Add the sliced muthias and sauté over a low flame till they are lightly browned.
- Serve hot, garnish with the coriander.
SESAME SEEDS (TIL) SOYA BALLS OR LADDUS
Ingredients
- 50 grams Sesame flour
- 50 grams Soybean flour
- 100 grams Jaggery or sugar
- 50 ml water
Directions
- Roast the sesame and soybean flour in dry heat until it browns.
- Make a sugar syrup with the jaggery or sugar.
- Add the sesame and soybean flour into the sugar syrup. Mix well.
- Make round balls with the mixture when it cools down a little.
- Set the balls at room temperature or can set it in the refrigerator for 1-2 hours
Benefits of Sesame Seeds:
Sesame seeds are a very good source of calcium, iron and other minerals. Thus helping your teeth and bones to become stronger. Sesame seeds come under the nuts and oilseeds category. Furthermore, the soya flour in these balls or laddus make it an excellent source of proteins especially for vegans. Thus making an ideal snack for the kids after they come back from school. For, Diabetics plsease be cautious of the amount of balls/laddus eaten. In addition, sugar free substitute can be used in place of sugar or jaggery.
PINEAPPLE PAPAYA SALSA
Ingredients
- Three Tomatoes
- One fresh pineapple
- One fresh papaya
- One bunch green
- Onions sliced
- One bunch fresh cilantro (dhania)
- One-Two Jalapenos seeded, chopped or minced (Can substitute green chillies)
- Three tbsps lemon juice
- One tbsp garlic chopped
- Salt-according to taste
Directions
- Core out the seeds and dice the tomatoes
- Peel and dice the pineapple
- Peel, seed and dice the papaya
- Combine all ingredients and chill well
Yields 2 litres of Salsa.
Benefits of Papaya in Salsa:
Salsa can be used as a topping for a salad, as a taco or a burrito topping or even in the rice. This is a great low calorie fat free salsa which can itself be eaten, thus helping in reducing your appetite and providing a sense of fullness. To add more proteins into the salsa, you can add boiled chickpeas or moong dal sprouts. Papaya in the salsa is an excellent source of Vitamin A, Vitamin C and folate. Vitamin A helps in preventing us from getting sick, is involved in vision, and helps in developing your cells. Vitamin C helps in wound healing and is an antioxidant. Folate helps to build our red blood cells. Moreover, it is very much needed during periods of rapid growth, especially during fetal development and pregnancy.
Spinach Sweet Squares or Burfi
Ingredients
- Two- four cups of spinach leaves
- Two hundred grams condensed milk
- One cup desiccated coconut powder
(Can substitute fresh coconut too) - Fifty grams of milk powder
- According to taste sugar
- Half-One tbsp Clarified butter (desi ghee)
Directions
- Boil spinach leaves in around 100-150 ml water on medium flame for 3 minutes.
- Squeeze the remaining water from the spinach and form a smooth paste using your mixer
- Heat the frying pan or kadai on a medium flame, add clarified butter.
- When the clarified butter melts, then add condensed milk and roast it.
- Add milk powder to the mixture and mix it well so that the mixture does not become lumpy.
- Add the spinach paste to the frying pan mixture and mix well.
- Add 1 cup of desiccated coconut powder, mix it well and keep on stirring until the mixture starts leaving the edges of the frying pan.
- Sprinkle some cardamom powder in the mixture
- Brush the baking tray with oil to prevent the squares from sticking on the tray
- Then set the mixture on the baking tray by spreading it with the back of the spoon outside at room temperature for about 1- 2 hours (Can also set it in the refrigerator ).
- Garnish with cut almonds.
- Cut the barfi into squares and keep it in the refrigerator.
Standardized Recipes
In India, a huge diversity exists regarding dietary intake and cooking methods. Paucity of standardization of commonly consumed food items has been observed. Raw weights, cooked weights, and nutritional value of macro nutrients like carbohydrate, energy, fat and protein are calculated in the recipes below. These standardized recipes serve as ready reckoner to parents and children to promote awareness and accuracy in nutrient intake according to dietitian’s recommendation. Furthermore, these recipes help in achieving the client’s weight managment and blood sugar goals.RICE FLAKES UPMA (POHA)
Ingredients
- 30 grams Of Rice Flakes
- 10 grams of Onion
- 10 grams Of Tomato
- 10 ml Of Oil
- Spices and condiments(optional)
This recipe yields 78 grams of cooked upma
Method of prepration
- Wash the rice flakes in water for 2-3 minutes , drain and keep it aside.
- Heat oil in a kadahi (wok), splutter mustard seeds and add 10grams of onion, 10 grams of tomato, curry leaves and chopped green chilli (other spices and condiments-optional)
- Saute the ingredients well for 2-3 minutes till golden brown and add 30 gm of soaked rice flake and stir till thoroughly cooked. Garnish it with coriander leaves.
- Your poha is ready to be served. Can be served with corriander/mint/tomato/ridge gourd chutney.
NUTRITIVE VALUE OF RAW WEIGHT OF INGREDIENTS IN RICE FLAKES UPMA (POHA)
| INGREDIENTS | WEIGHT | ENERGY kCAL | PROTEIN GM | CARBOHYDRATE GM | FAT GM |
| RICE FLAKES | 30 GM | 106.2 | 2.23 | 23.3 | 0.42 |
| ONION | 10 GM | 4.8 | 0.15 | 0.9 | 0.024 |
| TOMATO | 10 GM | 2.0 | – | 0.36 | 0.02 |
| OIL | 10 ML | 90 | – | – | 10 |
| TOTAL | 203 | 2.38 | 24.56 | 10.5 |
NUTRITIVE VALUE OF 78 GM COOKED RICE FLAKES UPMA
| COOKEDWEIGHT | ENERGYkCAL | PROTEINGM | CARBOHYDRATEGM | FATGM |
| 78 GM | 203 | 2.38 | 24.56 | 10.5 |
IDLI
Method of prepration
- Wash Idly Rice and split black gram dhal
- Grind overnight soaked 250grams idli rice and split black gram dhal(urad dal)
- Grind this mixture to make a smooth batter
- Mix well and leave it to ferment for 10-12 hrs
- Pour 9 equals portions of batter into moulds and steam for 20 to 25 minutes on low flame. Let it cool.
This recipe yields 8.5 Idlis and 1 cooked idli=72 grams
Ingredients
- 250 grams of Idli rice
- 80 grams of urad dhal(split black gram dhal)
NUTRITIVE VALUE OF RAW WEIGHT OF INGREDIENTS IN IDLI
| INGREDIENTS | WEIGHT | ENERGY kCAL | PROTEIN GM | CARBOHYDRATE GM | FAT GM |
| RICE | 250GM | 891.7 | 19.85 | 195.6 | 1.3 |
| URAD DAL | 80 GM | 259.5 | 18.44 | 40.8 | 1.35 |
| TOTAL | 330GM | 1151.2 | 38.29 | 236.4 | 2.65 |
NUTRITIVE VALUE OF 1 COOKED IDLI
| COOKEDWEIGHT | ENERGYkCAL | PROTEINGM | CARBOHYDRATEGM | FATGM |
| 72 GM | 135.4 | 4.5 | 27.8 | O.31 |
CHAPATTI
Ingredients
- 30 grams of wheat flour
- 40ml of water
- 1 Cooked Chapati=45 grams
Method of prepration
- Take 30 grams of wheat flour and knead it with water to make a soft dough
- Spread it with rolling pin and cook on low flame till cooked thoroughly.
NUTRITIVE VALUE OF RAW WEIGHT OF INGREDIENTS IN CHAPATTI
| INGREDIENTS | WEIGHT | ENERGY kCAL | PROTEIN GM | CARBOHYDRATE GM | FAT GM |
| WHEAT FLOUR | 30 GM | 96.1 | 3.1 | 19.25 | 0.45 |
NUTRITIVE VALUE OF 1 COOKED WEIGHT OF CHAPATTI
| INGRIDIENTS | COOKEDWEIGHT | ENERGYkCAL | PROTEINGM | CARBOHYDRATEGM | FATGM |
| WHEAT FLOUR | 45 GM | 96.1 | 3.1 | 19.25 | 0.45 |