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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.


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

Blend the chopped carrots, beetroot, tomato, sugar, salt and lemon juice in a liquidiser.
Pour in to glasses and serve immediately.


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.

• 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

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

• Combine all the flours, finely chopped leaves, ingredients, oil, salt and curd to make soft dough.
• Divide and shape the dough in to 6”long and 1”thick 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 1”long pieces.
• Season in oil, cummin seeds, sesame seeds, red chillies, curry leaves, asafoetida.

Garnish with coriander leaves and serve hot with chutney.  

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