STEWED CHAT

okra-7

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
APPLE 30g 18.5 0.07 3.9 0.1
AMLA 30g 7.1 0.1 1.3 0.05
PEAR 30g 11.3 0.09 2.4 0.07
APRICOTS 30g 94.2 0.8 21.4 0.2
SUGAR 50g 200 50
331kcal 1.06g 79g 0.4g

METHOD OF PREPERATION

  • Peel off,cut and Boil all the fruits separately.
  • To a pan add sugar and minimal amount of water.
  • Allow it to boil and thicken.
  • Switch off the flame and cool for sometime.
  • After fruits are boiled allow it to cool, put into sugar syrup.
  • After 2-3 hours, serve stewed fruits or refrigerate.

DALIYA PULAO

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DALIYA PULAO

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
DALIYA 40g 96.5 4.1 26.1 0.7
BENGAL GRAM DAL 40g 131.2 8.7 18.6 2.1
LOTUS ROOT 30g 23.8 0.5 4.4 0.2
FENUGREEK LEAVES 40g 13.9 1.4 0.8 0.3
VEG. OIL 5ml 45 5
310.4kcal 14.7g 49.9g 8.3g

METHOD OF PREPERATION

  • Soak daliya and bengal gram dal in double the amount of water for 2-4 hours.
  • Wash and chop all the vegetables.
  • In a pan, heat little veg. oil and saute the chopped vegetables.
  • Now add soaked bengal gram dal, soaked daliya, and spices.
  • Add double the amount of water to a mixture in pan. Cover with lid and cook for 10-15 minutes.
  • Once cooked, serve hot.

APPLE BANANA PORRIDGE

  • apple-and-banana-porridge

APPLE BANANA PORRIDGE

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) VITAMIN C (mg)
BANANA 20g 20.95 0.23 1.612
APPLE 20g 12.36 0.05 0.71
MILK 40ml 29.22 1.30 0.804
HONEY 5g 15.8 0 0

METHOD OF PREPERATION

  • Peel off and mash banana and apple.
  • Put mashed banana and apple to a pan.
  • Add milk and honey to it.
  • Stir slowly and remove from flame after 1 boil.
  • Serve after cool.

BROCCOLI MUSHROOM SOUP

Mushroom---Broccoli-Soup_EXPS_HCK17_81065_B08_24_1b

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
BROCOLLI 70g 19.1 1.6 3.1
MUSHROOM 70g 19.3 2.5 1.3 0.2
CORNFLOUR 50g 167.3 4.3 32.6 1.9
GARLIC 10g 51.4 0.6 2.1 0.01
ONION 20g 11.3 0.3 2.3 0.02
TOMATO 30g 5.8 0.2 0.8 0.06
VEGETABLE OIL 10g 90 0 10
364.2kcal 9.5g 42.2g 12.1g

METHOD OF PREPERATION

  • Pressure cook broccoli and mushroom.
  • Chop onion and garlic finely.
  • Grind tomato to form a paste or puree.
  • Add oil to pan and chop garlic and onions.
  • Add corn flour and water by stirring regularly.
  • Add boiled mushroom, spinach and then spices accordingly.
  • Cook till thickens.

SWEET POTATO SPROUTS

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SWEET POTATO SPROUTS

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) FAT (GRAMS)
SWEET POTATO 40g 42.8 0.5 0.1
TOMATO 20g 3.8 0.18 0.04
ONION 20g 11.3 0.3 0.02
GREEN GRAM WHOLE 40g 117.4 9.03 0.5
JAGGERY 5g 17.5
TAMARIND 5g 14.4 0.14
207kcal 10.1g 0.6g

METHOD OF PREPERATION

  • Soak green gram whole in water overnight.
  • Next day, drain all the water from soaked green gram whole and wrap them in a damp cotton cloth. Keep it for 1-2 days in loosely covered container.
  • Pressure cook sweet potato.
  • Peel off and chop all the vegetables.
  • Soak tamarind in water for 15-20 minutes.
  • Melt jaggery in a pan.
  • Sieve tamarind from water& add melted jaggery to it.
  • Mix all the vegetables, green gram sprouts, tamarind jaggery chutney and spices in a bowl and serve.

CHIA SHAKE (PROTEIN RICH)

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CHIA SHAKE (PROTEIN RICH)

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS)
CHIA SEEDS 30g 108.2 5.1
COW MILK 250ml 182.6 8
BANANA 30g 31.4 0.35
CASHEWNUTS 11g 64 2.1
SUGAR 5g 20 0

METHOD OF PREPERATION

  • Soak chia seeds in water over night.
  • Peel off and cut banana into pieces.
  • Add all the ingredients into mixer.
  • Grind the ingredients until it become smooth.
  • Serve cold.

 

 

CHANNA CHAT (CALCIUM-IRON RICH SNACK)

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CHANNA CHAT (CALCIUM-IRON RICH SNACK)

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CALCIUM (mg) IRON (mg)
CHICK PEA (BROWN) 80g 249 10.5 122.59 0
ONION 15g 8.54 0.279 4.98 6.80
POTATO 15g 10.5 0.22 3.17 8.80
TOMATO 15g 2.90 0.13 2.03 5.49
PANEER 15g 38.57 2.85 72 Neg
SOYA NUGGETS 15g 51.42 7.5 5.25 16.6
VEGETABLE OIL 10ml 90 0 0 0

METHOD OF PREPERATION

  • Soak chick peas in water over night.
  • Pressure cook soaked chick peas and potato until soften.
  • Soak soya nuggets in water for 5 to 10 minutes.
  • Wash, peel off and chop tomato, onion, paneer and boiled potato.
  • Add 10ml oil in a pan, add chopped vegetables and soaked soya nuggets in pan.
  • Add pressure cooked chick peas in pan.
  • Saute and add spices accordingly.
  • Serve hot.

VEGGIE BREAD PULAO

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INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
BROWN BREAD 2 piece/62g 76 5.4 30 Meg
CARROT 30g 11.4 0.3 2.0 0.1
PEAS 30g 24.8 2.1 3.6 0
CAPSICUM 20g 3.2 0.2 0.3 0.06
ONION 30g 17.1 0.5 3.4 0.03
BUTTER 6g 45 0 5
177.5kcal 8.5g 39g 5.1g

METHOD OF PREPERATION

  • Clean, peel off and chop all the vegetables.
  • Take breads and crush them to smaller pieces.
  • To a pan add butter, allow it to melt, then add onion, capsicum, peas and carrot.
  • Sauté them and add spices (salt, pepper, chilies, oregano, methi powder) accordingly.
  • Sauté and add crushed breads to it.
  • Sprinkle water on it and cook for 2minutes.
  • Serve hot.

DEVILLED EGGS

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DEVILLED EGGS

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
EGG 50g 66.9 6.6 4.5
MAYONNAISE 10g 75 8.3
ONION 10g 5.6 0.18 1.1 0.01
PARSLEY LEAVES 10g 30.5 0.5 0.9 0.1
LETTUCE LEAVES 10g 2.1 0.14 0.3 0.02
TOMATO 20g 3.8 0.18 0.54 0.04
183.9kcal 7.6g 2.8g 12.9g

METHOD OF PREPERATION

  • Hard boil the egg, cool and remove shell. Halve the egg length wise. Remove the egg yolk.
  • Peel off onion and chop all the vegetables.
  • Mash and combine the egg yolk with mayonnaise, salt, pepper, chopped onions, parsley.
  • Re-fill egg whites and serve with sliced tomatoes.