Makes for about 2 pints of Adai batter (serves 15 ~20 Dosas)
1 Cup steel cut oats
1/2 cup Channa dal, Urad dal, Moong dal, Red Masoor dal (optional), Toor dal each
3~4 stems of fresh curry leaves
4~5 red chilies (adjust according to your taste)
ginger about the size of a quarter
2 tbsp. of Jeera /Cumin seeds
Salt according to taste
Pinch of Asafoetida/Hing
1 cup fresh coriander leaves (optional)
1/2 cup finely chopped onions
2~3 tbsp finely chopped green chilies
2~3 tbsp finely chopped ginger
1. Soak oats, dals, curry leaves, ginger and red chilies in a bowl for a minimum of 4 hours
2. Grind into a fine paste, add fresh coriander, salt, hing and water as needed
3. The batter should be of consistency where it spreads well on the Tava and not runny.
4. Heat Tava/griddle and pour a ladle of batter and spread into a circle using the ladle.
5. Add a little bit of oil to the edges to make it crispy
6. Add chopped onion, green chilies, and ginger. Optionally you can also add grated carrot, coriander, and nuts like cashew.
7. Let is roast for a minute or two and the turn over for a quick 30 sec and roll into a perfect crispy Dosa.
8. Kids version can be made by adding some grated cheese and a variety of nuts like almonds, cashew, and even Walnuts.
1/2 cup blanched and finely chopped tomatoes
1/2 cup soaked and boiled rajma (kidney beans)
1 tsp olive oil or oil
2 bay leaves
5 peppercorns (kalimirch)
1/4 cup finely chopped onions
1 tsp finely chopped garlic (lehsun)
3 tbsp tomato puree
2 tbsp tomato ketchup
sugarfree to taste
salt to taste
1/2 tsp dried oregano
1/2 tsp dry red chilli flakes (paprika)
Method of preparation:
Heat the olive oil in a broad non-stick pan, add the bay leaves and peppercorns and sauté on a medium flame for a few seconds
Add the onions and garlic and sauté on a medium flame for another minute.
Add the tomatoes, tomato purée and tomato ketchup, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Add the rajma, sugarfree, salt, oregano and chilli flakes, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
Discard the peppercorns and bay leaves from the salsa and keep aside.
Serve immediately garnished with spring onions whites and greens. Can be had with baked tortilla / baked nachos
IRON RICH FOOD – RAJGIRA – 100 gms contain 7.5 gram Iron
1/2 Cup Rajgira Flour
1 small potato
1/2 cup paneer, grated
1 green chilly
1/2 tsp turmeric powder
1/2 tsp jeera powder
Finely chopped coriander leaves (dhania)
1/4 tsp black pepper powder
Salt to taste
1 tsp Oil for cooking
Mix all the ingredients in a mixing bowl with enough water and make a dough. As rajgira doesn’t contain gluten so take enough flour to dust while rolling the dough. Heat a flat bottomed pan and add the rolled paratha with some oil and cook it on both the sides. It tastes good with tomato / green chutney.
Rajgira is gluten free so very useful in Celiac Disease.
Rajgira is also rich in protein & fiber.
OTHER USES OF RAJGIRA :
1. Add to smoothies to increase fiber and protein.
2. Mix it in soup for thickness instead of cream.
3. Use as a breakfast cereal with fruit and nuts in it.
4. Use it in different dishes in place of couscous.
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.
CAN EASILY SERVES 4 AS A MAIN DISH OR 6-8 AS A SIDE DISH
Nutrition per serving for four
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
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.
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 INSTRUCTIONS
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
protein- 15 gm
carbohydrate- 20 gm
https://www.nobesity.in/wp-content/uploads/2019/08/IMG-20190821-WA0002-1.jpg678676adminhttp://www.nobesity.in/new/wp-content/uploads/2018/10/hori-logo-nobesity-2.jpgadmin2019-08-27 11:04:252019-08-27 13:30:19Humus with Channa or Rawa Tortillas
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
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
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
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.
Yields 15 laddoos of 20grams each.
6 gm protein and 60 kcal per laddoo