1 cup mix vegetables (green beans, onions, cabbage, red – yellow peppers)

1/2 cup assorted root vegetables (carrots, beets, sweet potatoes)

1 cup spinach

1/2 cup boiled channa or rajma

1 tsp ginger – garlic paste

1/2 tsp jeera powder

1/4 tsp cinnamon powder

1/2 tsp turmeric powder

1/2 tsp lemon juice

Salt and pepper – to taste

3 cups vegetable stock or water


Pressure cook the root veggies with water for 1 whistle.  Add other veggies except spinach, and boil for few minutes.  Season the vegetables with the spices and beans.  Slowly pour in the the stock after sometime and let it simmer with a covered lid for 15-20 minutes.  Lastly add the spinach and lemon juice.


Indian cheese paneer makes a great vegetarian dish as it holds its form – flavour with fenugreek and garam masala.


Nutrition per serving for four
Kcal: 463
Fat: 34 gms
Saturates: 16 gms
Carbs: 16 gms
Fibre: 2 gms
Protein: 24 gms
Salt: 3.75 gms


Vegetable oil for frying
400g paneer cut into bite-sized pieces
1 tsp coriander seed
Knob of ginger
peeled and chopped
1 medium onion chopped
4 large ripe tomatoes chopped
1½ tsp chilli powder
1 tsp fenugreek seed
1 tsp garam masala

To finish
A small handful of fresh coriander, chopped
Small knob of ginger peeled and shredded into matchsticks
1 small red and 1 small green pepper, seeded and finely chopped
3 spring onions

Method of preparation:

1. Heat 5 ml oil in a large frying pan and fry the paneer in batches until golden brown – watch out as the oil spits. Scoop it on to kitchen paper.

2. Heat 1 tbsp oil in a frying pan and gently fry the coriander seeds, ginger, chilli and onion for about 8- 10 minutes until golden. Tip in the tomatoes and cook for another 5 minutes until they start to soften. Add the other spices stir and simmer for a few minutes.

3. Tip the paneer into the sauce and stir. Simmer for a few minutes, then add the chopped coriander and shredded ginger. Serve sprinkled with peppers and spring onions and grated cheese.


Nutrition value :-
Energy :- 183kcal
Protein :- 6.3 gms

Ragi flour: 15 gms
Paneer: 20 gms
Cabbage: 25 gms
Carrot + onion: 50 gms
Capsicum: 25 gms
Butter: 5 gms
Salt to taste
Garam masala: ½ tspn
Chilli powder: ½ tspn

Method of preparation :

Grate paneer and other vegetables. Sauté the vegetables and paneer in a pan without oil. Add salt, chilli powder, garam masala and mix the stuffing.

Make soft dough out of ragi flour. Roll into a chapatti and roast it on both the sides like chapatti.

Apple green coriander chutney on one side of chapatti. Sprinkle some chaat masala and put the stuffing on roti. Roll the chapatti, apply butter on outer side and roast on pan.

Cut into half and serve the hot nutri-veg roll.


3 cups rolled oats
1 cup protein powder (I use a vegan brown rice protein powder)
1/4 cup raw cacao powder (or substitute unsweetened cocoa powder)
8-10 Roasted almond powder
1 teaspoon sea salt
1 cup creamy peanut butter
1 cup plus 2 tablespoons maple syrup
2.5 teaspoons vanilla extract
1.Using a hand mixer, beat together peanut butter, maple syrup, and vanilla extract until smooth
2.Add raw cacao powder and protein powder and beat until combined.
3.Using a blender, process oats into flour, add to wet ingredients
4. Now add roasted almond powder
5.Add salt and mix until everything is well combined
The mixture should be crumbly
6.Form and roll into balls and store in an airtight container in the freezer.
Nutrition value:
serving size 1 protein ball
calories -173kacl
protein- 15 gm
carbohydrate- 20 gm

Humus with Channa or Rawa Tortillas

Nutritive values:-
Calories -350kcal
Protein – 15.6gm

Chickpea -30 gms
Garlic- 1 -2 cloves
Salt to taste
Oil – 1tsp

Channa Tortillas
Channa and rawa/ oats flour 30gms
Salt to taste
Butter 1 tspn
Chilli flakes to taste

Soak chickpea for at least 8 hours and pressure cook it.

Grind chickpea into thick paste.

Heat oil, sauté chopped garlic and add chickpea paste and salt. Mix it for 2 – 3 minutes. Hummus is ready.

Make maize flour dough adding salt, chilli flakes and add oil to it.

Roll Channa and rawa/oats flour into sheet and bake it in oven for 10 -12 minutes at 180 o C or roast it on tava till it becomes crisp.

Cut the tortillas into equal pieces and serve with hummus.

Kale Chane Kebab


Fiber- 17 gm

How to make Kale Chane Kebab


1/2 cup Kale Chane/brown chickpeas/Bengal gram soaked overnight
1 big onion roughly chopped
2-3 cloves garlic
a piece of ginger
1 green chili seeds removed and roughly chopped
salt to taste
¼ tsp red chili powder
½ tsp Chaat masala or juice of a lemon
a pinch of Garam masala
1 tbsp chopped fresh coriander/cilantro leaves


Boil or pressure cook kale chane in 1½ cup of water with salt for 10-15 minutes or 4-5 whistles till they are soft. Let it cool down completely. Drain the chana and keep the water aside. Don’t throw away this water. You can drink this as soup or add this to curries.

In a food processor, combine the drained chane, onions, green chilies, ginger, and garlic. Process it until smooth. You can keep the mixture a little coarse also.
Take it out in a bowl. Add chopped coriander leaves, red chili powder, chaat masala and mix everything. Taste and check if more salt is required.

scoop up a spoonful of mixture in your hands and shape it into Patties of desired size and shape. Place all patties in a plate and keep in the fridge for 15-20 minutes.

Heat the oil in a girdle and put the patties on the girdle. Cook them over medium heat till nicely crisp on side.

Then add a few patties at a time and shallow-fry or baked on medium heat till golden brown and crisp at the bottom.

Flip the patties over and cook the other side as well.
Serve them hot with green chutney

Protein Laddoo: A healthy snack recipe

Being watchful about what you eat, does not mean eating bland, boring, boiled food.
With a little bit of innovation, it is possible to make healthy food tasty.
This laddoo recipe works great as an anytime snack or a post-meal substitute for
something sweet. The protein content in this recipe helps fulfil a part of the body’s daily
protein requirement.
Oats are a great source of dietary fibre and contribute towards healthy functioning of the
heart. Add to that, nuts which are rich in essential fats which help combat
cardiovascular diseases.

Preparation Time: 5 mins | Cooking Time: 15 mins
Ingredients (Makes 15 laddoos)
¾ cup urad (black gram) dal
1/3 cup oats
¼ cup cashew nuts
¼ cup almonds
½ cup ragi (finger millets) flour
100 grams sugar-free
25 ml Amul Lite butter
5 cardamom pods (elaichi)
30 gm chocolate Obesigo protein powder
1. Rinse the urad dal until the water comes out clean. Wash very quickly and drain
out the water immediately.
2. Use a clean, dry cloth to pat the dal dry. Try to get rid off as much of the moisture
as possible. Keep under the ceiling fan or in sunlight for 15-20 minutes to further
dry it out.
3. Roast the cashew nuts and almonds for 2-3 minutes and set aside.
4. Dry roast the oats for 2 minutes and keep aside.
5. Roast the urad dal until it turns a light brown colour and smells fragrant. It should
take about 10-15 minutes.
6. Grind all the roasted ingredients one by one, separately and keep aside.
7. Melt 2-3 tablespoons of Amul Lite butter in a pan.
8. Add the ragi flour and sauté for 2-3 minutes until the raw flavour disappears.
9. Add oats powder, cashew nuts & almond powder, black gram powder and Sugar-
10. Combine everything well together and heat on low for 2-3 minutes.
11. Turn off the heat and transfer the mixture into a bowl.
12. Take 2-3 tablespoon of melted Amul Lite butter and pour in a small part of the
mixture. Mix that part well.

13. Take a fistful of the mixture and shape into a laddoo, packing tightly.

14. Store in an airtight container.
Nutrition fact
Yields 15 laddoos of 20grams each.
6 gm protein and 60 kcal per laddoo

Moong Dal Dhokla: A low fat recipe

Proteins must form an essential component of the dietary plan post-surgery as they are
the building blocks of muscles.
Dals and pulses are an excellent source of protein, especially for vegetarians. Moong
dal ranks high in the pulses category because it is lighter on the stomach compared to
other dals.
This recipe of dhokla substitutes the usual besan with the yellow moong dal, which is
easy to digest. The green-chilli tempering infuses it with an irresistible flavour.
For the batter
¾ cup soaked yellow moong dal (split yellow gram)
3 green chillies
Salt to taste
1½ teaspoon sugar-free
A pinch of asafoetida (hing)
1 teaspoon oil
½ teaspoon turmeric powder (haldi)
1 tablespoon besan (Bengal gram flour)
2 tablespoon curds (dahi)
1½ teaspoon fruit salt (e.g. Eno)
For The Tempering
1 teaspoon oil
½ teaspoon mustard seeds ( rai / sarson)
½ teaspoon sesame seeds (til)
A pinch asafoetida (hing)
2 teaspoons finely chopped green chillies
For The Garnish
1 tablespoon finely chopped fresh coriander (dhania)
1 tablespoon grated coconut

1. Combine the yellow moong dal and green chillies and blend in a mixer using a
little water to make a paste of pouring consistency.
2. Transfer the paste to a bowl. Add salt, sugar, asafoetida, oil, turmeric powder,
besan and curds and mix well to make a batter.
3. Just before steaming, sprinkle fruit salt and mix lightly.
4. Pour the batter into a greased thali of 7-inch diameter.
5. Steam in a steamer for 10 to 12 minutes or till the dhoklas are cooked. Keep
6. Heat the oil in a small non-stick pan and add the mustard seeds.
7. When the mustard seeds crackle, add the sesame seeds, asafoetida and sauté
on a medium flame for 30 seconds.

8. Add the green chillies and sauté on a medium flame for 30 seconds.

9. Pour the tempering over the prepared dhoklas and spread it evenly.
10. Sprinkle the coriander and coconut evenly on top
11. Cut into pieces and serve hot with green chutney.


A smoothie works perfectly as a quick fix for those hunger pangs and cravings. Smoothies served in restaurants are often corrupted with ice-cream, syrups and heaps of sugar.

Instead, try this simple homemade smoothie which is a blend of all good things!

Pomegranates are not just delicious, they are also loaded with antioxidants which are effective in avoiding heart disease and certain types of cancer.

The Omega 3 rich chia seeds are not just great for a healthy heart but they also add bulk to this recipe which keeps you feeling satiated longer.



½ cup pomegranate kernels

½ cup curd (chilled)

1 tsp chia seeds

½ tsp honey



Put all the ingredients in a blender jar and blend till you achieve a smooth mixture.

Pour into a glass. Garnish with few pomegranate and chia seeds and serve chilled.

Veg Daliya Idly


1 cup Broken wheat, 1 cup Oats, 1 Medium Carrot finely grated.

2 Tbsp Dry Coconuts, Salt to taste, Hing, 1 Tsp Baking Soda.


Take a dry kadai and dry roast the rolled oats until you get the pleasant aroma.  Place in a large mixer.

In the same kadai, dry roast the cracked wheat for 3-4 minutes and add to the mixer. Pulse for a few seconds. Measure it and you will find it comes to almost the same two cups you started off with. Take a wide mouthed vessel and add the pulsed powder. Add finely grated carrot, finely chopped cilantro, salt, hing, baking soda, dry coconut and mix it lightly.

In a seasoning kadai, add 1-2 tsp oil and when it’s hot, add cashew, peanuts, Bengal gram, mustard and then the curry leaves.

Allow the seeds to cackle and add it to the bowl. Now add the 2 cups of sour buttermilk little by little and mix it in.

It should come to a slightly runny consistency but not too much. Adjust the quantity of fluid for the desired consistency.

Allow it to sit for 10 – 20 minutes. By now, the cracked wheat and the oats absorb the water and it becomes slightly hard.

Grease the idly plates and just before spooning it on to the idly moulds, dilute the batter with a little water and then pour on to the plate.

Steam for about 10-12 minutes and remove and store in the casserole to serve HOT with Andhra Tomato Till Chutney.

Nutritive value (per serving) : Protein 2.3 gm, Fat 1 gm, Cho 13gm, Energy 71 Kcal