In today's world, with the advent of labour saving devices, people are becoming more and more sedentary

which in turn leads to obesity and other health complications. Although we are all aware of importance of
physical activity in maintaining weight and good health, we do not seem to have time for exercise or
simply go to a gym. To add to this, excessive stress and pollution produces an additional risk to the
arteries, especially of the heart. Evidence is piling that such illnesses can be prevented as they are linked
to nutrition. Five basic principles like restricting the consumption of fat, sugar and salt and enhancing the
intake of more and more fibre rich fruits and vegetables along with water is the key of success for most
endeavours. So here's to a new healthful and sinful way of eating!!

SANGRIA

Trade its roots to the Mediterranean. A soothing, wine-red cocktail. Only it's non-alcoholic.

Preparation Time : A few min.

Serves 10.
Ingredients
750 grams black grapes
3 tablespoons sugar
1 teacup fresh orange juice
400 ml lemonade, chilled
1 apple, sliced
1 orange, segmented
Method

1. Slice the grapes, mix them with the sugar and keep overnight.

2. Next day, extract the grape juice using a muslin cloth.

3. Combine all the ingredients except lemonade.

4. While serving, mix the lemonade.

5. Serve immediately.
Tips
Goodness Guide :
A wonderful substitute for an alcoholic cocktail, it is rich in many vitamins and minerals.

Nutritive values Per serving : :

Protein Cho Fat
0.8 26.1 0.5
g g g

MULLED APPLE CIDER

A nice twist to the proverbial apple-a-day.

Cooking Time : 30 min.

Preparation Time : 10 min.

Serves 4.

Ingredients
 4 unpeeled apples, sliced
2 tablespoons raw brown sugar
juice of 1 lemon
4 cloves
1 stick cinnamon
For the garnish
1 apple, cut into cubes
swirl of apple skin
Method

1. Mix the apple, sugar and spices and add 4 teacups of water. Cover and cook on a medium flame
till the apples are soft, stirring occasionally.

2. Add the lemon juice, cover and leave for a few hours. Strain the cider.

3. Serve chillied or warm garnished with apples cubes and swirl.

Tips
Goodness Guide :
Apples are among the most easily digestible foods.
Mulled Apple Cider is low in calories and fat but high in carbohydrates and vitamines.

MULI DUMPLINGS

Another handy one for unexpected guests.

Preparation Time : 10 min.

Steaming Time : 10 min.

Serves 4.

Ingredients
2 teacups finely chopped muli (radish) leaves
2 green chillies, chopped
1/2 teacup gram flour (besan)
2 tablespoons whole wheat flour
2 tablespoons fresh low fat yoghurt
a pinch asafoetida
a pinch sugar
1 teaspoon oil
salt to taste
Method

1. Mix all the ingredients. If the mixture is too thick, add a little water.

2. Shape into small flat rounds.

3. Steam the rounds in a cooker for 5 to 7 minutes. Serve hot.

Tips
Goodness Guide :
Low in calories and fat. High Vitamin A and iron.
PAUSHTIC ROTI

Paushtic, in Hindi means healthy or life-giving. This recipe lives up to its name.

Cooking Time : 20 min.

Preparation Time : 15 min.

Makes 12 to 15 rotis.

Ingredients
2 teacups wheat flour
1/2 teacup gram flour (besan)
1 boiled potato, grated
1 teacup chopped spinach
2 green chillies, chopped
4 tablespoons yoghurt or milk
1 tablespoon oil
salt ot taste
For the cooking
oil
Method

1. Mix all the ingredients and make a dough.

2. Roll out the dough into small rotis with the help of a little flour.

3. Cook on a non-stick tawa (griddle) with a little oil. Serve hot.

Tips
Goodness Guide :
One fourth of the unrefined wheat grain is protein and it's also loaded with complex carbohydrates,
vitamins and minerals.

Nutritive values Per Serving : :

Protein Cho Fat
3.0 16.8 3.5
g g g

MUSHROOM AND SPINACH NESTS

Mushroom caps filled with spinach stuffing make novel cocktail snacks.

Cooking Time : 15 min.

Preparation Time : 10 min.

Serves 4.

For the mushrooms

200 grams fresh mushrooms
1 tablespoon butter
For the stuffing
 3 teacups chopped spinach
1 onion, chopped
2 to 3 green chillies, chopped
a pinch soda-bi-carb
2 tablespoons crumbled low fat cottage cheese
1 tablespoon butter
salt ot taste
Method

1. For the mushrooms, wash and remove the stems from the mushrooms.

2. For the stuffing, heat the butter and fry the onion. Add the spinach, green chillies, soda bi-carb
and salt. Cook for 3 to 4 minutes.

3. Add the cottage cheese and mix well. Drain the mixture. Stuff the mushrooms with the mixture.

4. To proceed, heat the butter and add the stuffed mushrooms. Cover and cook for 5 minutes.
Alternatively, bake them in hot oven at 200 degree C (400 degree F) for 10 minutes. Serve hot.
Tips
Goodness Guide :
Mushrooms contain 92% water as well as valuable amounts of protein and Vitamins K and B Complex.

TIME CRISPIES

A good substitute for sugar laden biscuits. Goes down excellently with your cuppa.

Baking Time : 15 min.

Preparation Time : 20 min.

Makes 15 pieces.

Ingredients
1/2 teacup whole wheat flour
1/2 teacup gram flour (besan)
1/2 tablespoon chilli powder
1/4 teaspoon turmeric powder
2 to 3 tablespoons chopped fenugreek (methi) leaves or spinach leaves
2 teaspoons oil
2 pinches asafoetida
salt to taste
Method

1. Mix all the ingredients together and make a stiff dough by adding enough water.

2. Roll out the dough into small circles like puris with help of wheat flour. Prick them lightly.

3. Arrange them on a well greased baking tray and bake in a hot oven at 150 degree C (300 degree
F) For 15 minutes.
Tips
Goodness Guide :
A low fat alternative to the salty, fried snacks generally had at tea-time.

COTTAGE CHEESE AND DILL SANDWHICH

Dill is a plant of the parsely family. It lends the cheese a pungent aroma and flavour and makes for a
delicious sandwhich filling.
Preparation Time : 10 min.

Serves 6.

Ingredients
12 slices brown bread, lightly buttered (3 teaspoon)
12 tablespoons grated low fat cottage cheese
6 teaspoons chopped dill
dash of chopped green chilli
salt to taste
Method

1. Mix the cottage cheese, dill, green chilli and salt very well.

2. Spread the mixture evenly on 6 bread slices.

3. Cover with the remaining bread slices and cut each sandwhich diagonally into two . Serve.
Tips
Goodness Guide :
A healthy office snack that's high in fibre courtesy the whole wheat bread and in protein courtesy the
cottage cheese.
Using herbs like dill minimizes the need for salt.