Kale Chane Kebab

Nutrition:-

Calories:-352kcal
Protein-19gm
Fiber- 17 gm

How to make Kale Chane Kebab

Ingredients:

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

TO MAKE KALE CHANE KEBAB

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
Instructions
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-
Free.
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.
Ingredients
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

Method
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
aside.
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.

POMEGRANATE – CHIA SEEDS SMOOTHIE

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.

 

Ingredients

½ cup pomegranate kernels

½ cup curd (chilled)

1 tsp chia seeds

½ tsp honey

 

Method

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

Ingredients:

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

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

Method: 

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

Spinach Sambhar

Ingredients:

Oil -1tsp, Spinach – 1 cup, Tuvar dal – 1/4 cup, Fenugreek seeds -few,

Mustard Seeds – few, Hing – 1 pinch, Red Chilli – 1/4 tsp, Turmeric powder 1/4 tsp,

Curry leaves – a few , sambhar powder – 1/2 tsps,  Coriander leaves – finely

chopped to garnish, salt to taste, Tamarind paste – 0.5 tsp.

Method:

Cook the tuvar dal in a cooker and mash it well. Keep aside. Chop the spinach, wash it thoroughly and cook it in boiling water with salt till the stems become soft. Drain and keep aside.

Heat oil in a Kadai and add the mustard seeds, fenugreek seeds, hing, red chilli, turmeric powder and curry leaves. Once it splutters, add the spinach to it and fry for some time.

Mix the tamarind paste in one tumbler of water and add to the spinach and add some salt (if needed) along with it. Allow it to boil well. Add the sambhar powder and allow it to boil for some time.

Once the raw smell goes away, add the cooked tuvar dal and allow it to boil for 5 minutes. Garnish with coriander leaves.

Nutritive value (per serving):

Protein 5 gm, Fat 5.7gm, Cho 20.9gm, Energy 176Kca

Papaya Smoothie

Ingredients:

½ papaya or about ¾ cup, ½ cup fresh or frozen

strawberries, ½ cup plain yogurt, ½ cup milk

3 ice cubes, 1 tablespoon honey

Fresh mint – optional

Method: 

This smoothie is full of healthy ingredients. Just blend them together & your smoothie is ready to drink.

Nutritive value (per serving) :

Protein 4.5 gm, Fat 0.5gm , Cho 57 gm, Energy 116 Kcal

Low Calorie Moong Dal Halwa Recipe For this Diwali

Serving size : 4 Servings

Main Ingredients:

  • 1 cup Yellow Moong Dal (Split)
  • 25 gram Sooji (Semolina Rava)
  • 200 ml Canola Oil , or rice bran oil, or calorie butter

Low Calorie Ingredients for Sugar Syrup

  • 1 cup Low Calorie Sucralose Based Sweetner (For eg. Sugar Free Natura or Splenda)
  • 1 cup Water
  • 1 teaspoon Cardamom (Pods /Seeds)

Ingredients for Garnish

  • 1-1/2 tablespoon Mixed nuts , finely chopped (almonds or pistachio)
  • Saffron

Directions for Moong Dal Halwa Recipe (A Low Calorie Version):

  1. To begin making the Moong Dal Halwa, we will first soak the moong dal in sufficient water overnight. Drain all the water completely and grind it to a lightly coarse paste. Make sure you don’t use too much water while you  grind the dal batter.
  2. Combine the sugar and water in sauce pan and bring the mixture to boil, stirring   continuously until the sugar free dissolves. Add in the cardamom powder to the sugar water and stir well. Keep aside.
  3. Heat oil in a heavy bottomed pan on medium heat. Add in the rava and roast on  medium heat until lightly roasted and lightly browned. Now add the moong dal batter. On low heat cook the batter until it is thick and begins to ooze out the oil. Keep      stirring continuously until it gets a little darker golden brown in color. Pour the hot sugar free water to the moong dal mixture.
  4. Keep stirring continuously until all the water is absorbed and the halwa comes out  from the sides of the pan and the moong dal halwa is cooked.
  5. Once cooked, turn off the heat and transfer the halwa to the serving bowl an garish with the chopped nuts.

 

Your healthy version of Moong Dal Halwa is ready to serve!

Rajgira Upma: Ms Hina Gautam’s Healthy Recipe

When we hear the term ‘eat healthy’, we picture bowls of boiled vegetables, boring salads and bland soups. But healthy can be yummy too!

In our recent 18th support group meeting, celebrity chef Ms Hina Gautam shared an innovative recipe, which is high on both taste and nutrition. Ms Hina Gautam who needs no introduction, has hosted more than 600 episodes on the cookery show Rasoi and is a well known face on Gujarati televsion.

Ms Gautam’s recipe is with whole rajgira. For years rajgira has been an important ingredient of our meals on our fasting days but it is only recently that we have woken up to its nutritional value. With 14 grams of protein packed in 100 grams of rajgira, this grain is an ideal substitute for starchy grains. It is also a rich source of calcium and iron and other micronutreints like magnesium, Vitamin A, B and C.

So power-start your day with this protein-packed upma, thanks to Ms Hina. The nutrient-high rajgira will keep your stomach full and the delicious flavours will please the tastebuds.

Rajgira Upma

Ingredients

2 tablespoons whole rajgira
1 tablespoon spinach puree
1 tablespoon boiled peas
1 tablespoon boiled carrot
2 tablespoons buttermilk
Salt, to taste
Jeera, to taste
Green chillies, to taste

Method

  • Boil the rajgira and keep aside.
  • Mix together the boiled rajgira, spinach puree, peas and carrot.
  • Add the salt, jeera and green chillies and mix well.
  • Stir in the buttermilk into the mixture.
  • Microwave for 2-3 minutes.
  • Serve hot with coriander and mint chutney.

Bon Appetit!

Oats and Flax Energy Bar

Hunger pangs and cravings can strike at any time so make sure that you have a stock of healthy snacks at hand to tackle them.

This Energy Bar recipe is loaded with power-packed ingredients making it a delicious snack any time of the day without adding too much calories.

Oats are proven to be effective in lowering LDL and total cholestrol.

Flax and chia seeds are a great source of Omega-3 essential fatty acids while sesame seeds are rich in calcium. Make a few at a time and store in the freezer for a handy fix when you are need an energy boost.

Ingredients (Makes 8 bars)
1 cup oats

½ cup roasted chana – powdered

1 tablespoon flax seeds

1 tablespoon chia seeds

1 tablespoon sesame seeds

1 teaspoon cinnamon-clove powder

1 teaspoon cardamon powder

1 tablespoon protein powder (optional)

A pinch of sea salt or regular salt

1 tablespoon each of rasins, almonds, peanuts

Soy milk or almond milk, to soak

Sugar Free, as per taste

 

Method

Mix the oats, roasted chana powder, flax seeds, sesame seeds and chia seeds.

Add cinnamon-clove powder, cardamom powder, protein powder, sugar free and salt and mix well.

Lightly crush the almonds and peanuts and fold them into the oast mix along with the raisins.

Add enough soy or almond milk to soak the mixture.

Spread the mixture in a non-stick pan and even the top with a spatula. With a knife score the mixture into rectangle bars but do not remove from the plate.

Chill the mixture in the refrigerator for an hour. Remove from the fridge and cut the bars again.

Serve immediately or pack them in a sealed ziplock bag and store in the freezer.

To serve, defrost the bars and pop them in a toaster obven for a few minutes till they are crisp.

Nutritive value per bar: 19.4g carbohydrates, 2.8g fibre, 8.2g protein

Bon Appetit!