Every food is nutritious but in varying degrees. To achieve a well-balanced diet, an assortment of food must be eaten and hence our diet composition should include grains, lentils, legumes, fruits, fats, dairy products etc.
Here then, we give you a range of key recipes to unlock the khazana of healthy khana.
CARROT AND BEETROOT WONDER
This refreshing drink lifts up your spirits in no time. All nutrients get absorbed and are conserved best if taken early in the morning with breakfast. Prep time: 10 mins Cooking time: No cooking required Serves: 2
Chopped carrots ½ cup Chopped tomato 1 cup Sugar I tbsp. Ice cubes 4 to 5
Chopped beet root ½ cup Juice of lemon ½ lemon Salt A pinch
Method Blend the chopped carrots, beetroot, tomato, sugar, salt and lemon juice in a liquidiser. Pour in to glasses and serve immediately.
HEALTHY CABBAGE & YELLOW MOONG DAL SALAD FOR YOU
This is a low calorie salad rich in protein, fibre and iron and is just perfect for a mid meal snack. Prep time: 10 mins Cooking time: 5 mins Serves 4
Finely chopped cabbage 2 cups Mustard seeds 1/2 tbsp. Asafoetida (hing) A pinch Finely chopped coriander 3 tbsp. Salt to taste
Yellow moong dal, soaked in water for 2/3 hrs. 1/3 cup Finely chopped curry leaves 3 to 4 Finely chopped green chilli 1 Lemon juice 1 tbsp.
Method Wash and drain soaked yellow dal. Heat oil in a kadai. Add mustard seeds. As they crackle add chopped green chilli, curry leaves and hing. Add chopped cabbage, moong dal and salt. Sautι over a high flame for 2 to 3 minutes and then let it cool slightly. Sprinkle chopped coriander and lemon juice before serving. Serve chilled or at room temperature.
Bajra or black millet is the main produce of Kutch region in Gujarat. Bajra muthia, a kutchi delicacy forms a part of mid meal snack and is a good source of iron and folic acid. Prep time: 20 mins cooking time:15 mins serves:4
Ingredients For the dough
2 cups of bajra flour ½ cup of wheat flour 2 finely chopped onion ½ tspn garam masala 1 tspn dhania powder 1 bunch of coriander leaves finely chopped. 1 tspn oil
½ cup of besan(bengal gram flour) 1 bunch of methi leaves finely chopped ½ pod of garlic,ground 1 tspn red chilli powder ½ tspn turmeric powder 1 cup of curd Salt to taste
For the seasoning
1 tspn cummin seeds Few curry leaves I tspn oil
1tspn sesame seeds Few red chillies A pinch of asafoetida
Method Combine all the flours, finely chopped leaves, ingredients, oil, salt and curd to make soft dough. Divide and shape the dough in to 6long and 1thick cylindrical pieces. Place them on a greased steaming dish. Steam for 10 to 12 mins till the pieces are firm and cooked. Remove and cool. Cut them in to 1long pieces. Season in oil, cummin seeds, sesame seeds, red chillies, curry leaves, asafoetida.
Garnish with coriander leaves and serve hot with chutney.