Spinach Sambhar


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.


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


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


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


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


  • 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



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!

Oats and Methi (Fenugreek) Muthia

Oats are a great way to start off the day. They are rich in soluble fibre which helps reduce cholestrol and mange blood sugar levels. They give you a sustained feeling of fullness whoich means that you don’t reach out for unhealthy snacks.

But, it can get boring to eat the same oat porridge every day. This recipe gives a new twist to our favourite Muthia so that your breakfast is both nutritious and packed with flavour.

This recipe also includes fresh methi leaves which is effective on the blood lipid levels and rich in antioxidants.

1 cup rolled oats
2 cups fenugreek (methi) leaves, roughly chopped
4 tablespoon yoghurt
2 tablespoons rava
2 teaspoons green chilli paste, adjust as per taste
2 teaspoons dhania-jeera powder
¼ teaspoon turneric powder
A pinch asafoetida (hing)
Salt, as per taste
For tempering
1 teaspoon oil
½ teaspoon mustard seeds (rai)
½ teaspoon sesame seeds (til)


  1. In a blender, powder the oats coarsely and keep aside.
  2. In a bowl, mix together the powdered oats, fenugreek leaves and semolina.
  3. Add the yoghurt, green chilli paste and all the spices. Season with salt and mix till everything is well-combined.
  4. Add a little water, if needed, to get the consistency of soft dough. Divide the dough into two portions and roll each portion into long cylindrical shapes.
  5. Place the cylinders on a sieve and steam for about 10 minutes. Insert a toothpick. If it comes out clean the muthias are cooked.
  6. After the cylinders have cooled down, cut them into ½ inch slices.
  7. Heat the oil in a wok and add the mustard seeds. Once they sputter, add the sesame seeds and cook for a few minutes.
  8. Add the sliced muthias and gently toss them in the tempering.

Serve hot with coriander chutney.