Beverages Apple, beet and cucumber juice
A low calorie, antioxidant rich beverage to refresh you and help ease water retention. Made up of easily available ingredients, this will prove to be a good option as a between meals beverage.
Ingredients • Apples medium 100 gm • Cucumber 50 gm • Beetroot 50 gm • Lemon juice 1/2 tsp • Black pepper to taste • Salt to taste Preparation 1. Grate apple coarsely along with the peel and transfer into a bowl. 2. Similarly, grate cucumber and beetroot. Add apple to the mix. 3. Transfer into a muslin cloth and squeeze out the juice into a bowl. 4. Add lemon juice, salt, black pepper and mix well. 5. Pour into individual glasses and serve chilled. Total servings: 2 Nutritional value per serving • Calories (kcal)43.5 • Protein (g)0.62 • Fat (g) 0.3 • Carbohydrate (g)9.5

Ginger Lemonade

An antioxidant rich drink, it is good for patients with digestive problems. This vitamin C rich lemonade increases resistance, reduces toxicity and cuts down the cause of illnesses. It is a good option as a mid-morning or mid-afternoon beverage.
Ingredients • Ginger, minced 5 gm • Lemon juice 1/2 cup • Stevia extract to taste • Lemon, sliced thinly for garnish • Mint 2 tsp • Water 3 cups (600 ml) Preparation 1. Put 1 cup water and ginger together in a saucepan. 2. Bring the mixture to a boil. Simmer for 3-4 minutes. 3. Strain the syrup through a fine sieve set over a bowl. Let it cool. 4. In a jug, combine the cool syrup, 2 cups of water, lemon juice and stevia extract. 5. Stir the lemonade well. 6. Divide the lemonade among tall glasses filled with ice cubes and garnish each glass with a lemon slice. Total servings: 3 Nutritional value per serving • Calories (kcal)21.2 • Protein (g)0.41 • Fat (g) 0.33 • Carbohydrate (g)4.11

Fennel Mint Juice

Fennel juice has properties that make it an effective detoxifier and also an aid to digestion. It can be an excellent between-meals beverage.
Ingredients • Fennel seed2 tsp • Mint leaves, chopped2 tsp

Ingredients • Whole Wheat bread5 slices (100 gm of flour in all) • Tomato100 gm • Mushroom50 gm • Cottage Cheese25 gm • Onion2 medium • Green capsicum1 (cut into rings). Place these rings and chopped mushroom onto the bread slices.6 • Protein (g)0. black pepper. Top the slices with grated cheese. Preheat oven to 180 C. shredded50 gm .70 • Fat (g)0. 5. Ingredients • Red Cabbage.51 • • • • • Snacks Instant Mini pizza Enjoy the much adored Pizzas with lower calories(100 kcal) than regular pizzas(500 Kcal) with the wholesomeness of parsley. a few parsley leaves and oregano to the cheese. Place bread in the preheated oven and bake till the cheese begins to melt. Add salt. 3. Total servings: 3 Nutritional value per serving • Calories (kcal)12. Cut the capsicum. 4. oregano and sunflower seeds. which have been cut round in shape. black pepper and a pinch of salt to the above mixture. tomato and onion. Blend all these together with water.6 Salads Crunchy Vegetable Salad A colourful exotic salad with a mouth-watering dressing. 6. 4. Serve hot. 2. into rings. Grind the mint leaves and fennel seeds into a paste along with some water. Add lemon juice. 2. 1 (chopped) • Parsley leavesFew • Oreganoto taste • Sunflower seeds2 tsp • Saltto taste • Chili flakesfew • Black pepperto taste Preparation 1. chili flakes. which will take care of your nutritional requirements without adding unnecessary calories. Total servings: 5 Nutritional value per serving • Calories (kcal)98.Lemon juice1 tsp Steviato taste Black pepperto taste Saltto taste Water1/2 Ltr Preparation 1. Strain the beverage through a fine sieve or muslin.5 • Protein (g)4 • Fat (g)1. 3. Serve chilled over crushed ice.7 • Carbohydrate (g)16. stevia.

6 • Fat (g)0. Mix olive oil.3 • Fiber (g)1. Total servings: 3 Nutritional value per serving • Calories (kcal)66 • Protein (g)3. broccoli and capsicum topped with green gram sprouts. cubed2 slices • Mango ripe. chopped50 gm White Radish. white radish. halved2 • Balsamic vinegar1 tbsp • Black peppercorns. add the dressing to the bean sprouts and fruit mix and serve. orange juice. baby corn. In a serving bowl. 6. Keep aside in the refrigerator. 5. pineapple. seeded and chopped50gm Sprouted green gram.5 • Protein (g)2. 4.5 . freshly ground1/2 tsp • Fresh orange juice2 tbsp • Saltto taste Preparation 1. oranges.2 • Fat (g)1. vinegar.Carrots. mango. apple and peach cubes in a salad bowl. salt. cubed1 • Peach. Just before serving. Chill this mix in the refrigerator. Shake the dressing thoroughly and lace the salad with it uniformly.9 • Carbohydrate (g)9.50 • Iron (mg)0. white pepper powder and tomato sauce thoroughly in a bowl. freshly ground peppercorns and fresh orange juice. cubed1 • Lettuce. Add shredded lettuce leaves. 4. boiled50 gm Green capsicum. 3. 2. Mix well and chill till required. remove the pips and cut into cubes. • Bean sprouts50 gm • Oranges2 • Pineapple. lemon juice. Serve immediately. It also helps reduce cholesterol and relieve constipation.97 • • • • • • • • • • • • • Bean Sprout and Fruit Salad An interesting mixture of raw fruits and vegetables to increase your fiber and antioxidant intake. salt. garlic paste. shredded6 leaves • Cherry tomatoes. blanched50gm Baby corn sliced in rings3-4 Garlic paste1 tsp Vinegar2 tsp Tomato Sauce2 tsp Lemon juice1 tsp Orange juice2 tsp White pepper powderto taste Saltto taste (can be avoided if hypertensive) Preparation 1. Prepare the dressing by mixing together balsamic vinegar. Total servings: 3 Nutritional value per serving • Calories (kcal)89. Peel the oranges. separate the segments. 3. grated50 gm Broccoli florets. 2. cubed1 • Apple. tomatoes and bean sprouts. place red cabbage at the bottom and layer with carrots. Put the bean sprouts.

Stir in the mint before serving. This dessert is low in calories and high in protein. Continue boiling. diagonally sliced3 cups • Vinegar2 tsp • Fresh lemon juice15 ml • Saltto taste • Pepper1/4 tsp • Garlic clove. Remove from heat and rinse under cold water.36 • Carbohydrate (g)16. 6. 2. chopped1 tbsp Preparation 1.7 • Fiber (g)1. garlic and toss them gently. Total servings: 2 Nutritional value per serving • Calories (kcal)105 • Protein (g)5.30 Iron (mg)1. chopped2 tbsp • Fresh Parsley. Ingredients • Carrot. Mix well. 3. Take a bowl and put vinegar. parsley and mint. minced1 • Raisins5-8 • Onion. Add sugar/stevia and continue boiling till the color changes.2 • Protein (g)1. salt and pepper. Serve chilled. 3. Total servings: 2 Nutritional value per serving • Calories (kcal)76. Cover the prepared salad and refrigerate. raisins. 2. Peel the oranges and remove the transparent skin as well.15 • Fat (g)6. Ingredients • Oranges1 • Milk300ml • Steviato taste • Sugar1 tsp • Kesar1/2 tsp Preparation 1. chopped2 tsp • Fresh Mint.80 Tangy Carrot And Mint Salad A delicious recipe made with carrots. Add the sliced carrots to a large saucepan of boiling water and continue to boil. Add carrots. which is very rich in iron and calcium. 5. Cool for 5 minutes and then mix the orange chunks and kesar. 4.• • • Carbohydrate (g)18.4 • Fat (g)0. Boil milk in a kadhai.9 • Iron (mg)1.4 Fiber (g)1. parsley. It is highly recommended for all age groups. while stirring periodically till it thickens. 4.25 • Carbohydrate (g)12 .5 Desserts Orange kheer Orange is naturally loaded with Vitamin C which is a powerful antioxidant. onion. lemon juice. Refrigerate the kheer for at least 2 hours.

Total servings: 3 Nutritional value per serving • Calories (kcal)149 • Protein (g)10. Sprinkle cinnamon powder.3 • Calcium (mg)184 Pumpkin Surprise A low-cal pudding made of pumpkin that naturally loads the dish with potassium and beta carotene. 4. stevia extract and mix well.8 • Carbohydrate (g)9. Add green cardamom powder. Sprinkle crushed almonds and pomegranate pearls and serve.Bean Curd Pudding A low calorie dessert made of bean curd.6 • Fat (g)4. Pour the mixture into a silicon bowl. 7. 2. Garnish the pudding with almonds and refrigerate. 7. Cook until the mixture thickens. Blend yogurt and bean curd until smooth. Once the pumpkin is cooked. Ingredients • Bean curd (tofu)50 gm • Milk300 gm • Thick yogurt. A perfect dessert for those who watch their weight and have less time to cook. calcium and fiber. Pour this mixture into a bowl. 5.0 • Carbohydrate (g)8. which is rich in proteins.4 • Fiber (g)0. Transfer the mixture into a serving dish. 5. 4. 3.9 • Fat (g)8. Add a little milk and blend again. Add stevia extract and one cup of water. add the corn flour-milk mixture and blend. Total servings: 3 Nutritional value per serving • Calories (kcal)99 • Protein (g)4. Ingredients • Red pumpkin400 gm • Corn flour1 tsp • Milk200 ml • Cinnamon powder1/2 tbsp • Desiccated coconut1 tsp • Pomegranate pearls1 tsp • Stevia extractto taste • Almonds8-10 Preparation 1. saffron milk. Add the desiccated coconut and mix. 3.9 • Calcium (mg)101 • Magnesium (mg)63. Cover and cook on medium heat for about 25-30 minutes. 8. Serve chilled. 6. 2.1 . 6. whisked1/2 cup • Green cardamom powder1/2 tsp • Saffron mixed with 1 tbsp milk(a few strands) • Almonds blanched and sliced5 • Stevia extractto taste Preparation 1. Cover and steam in a steamer for 20 to 25 minutes. Place the pumpkin pieces in a large pan. Strain cooked pudding and discard the water. Mix corn flour with milk till smooth.

4. 9. 5. Roll them into small circles and put 1 tsp of the filling in the middle. salt and sauté for 6 to 7 minutes. Add the mashed vegetables and fry for 2 minutes. Combine wheat flour. Seal and steam in a momo steamer for about 20 minutes. 5.11 Mixed Vegetable Chops Mixed vegetable chop is an easy to cook and low calorie variation of regular chops. 6. Make small balls from the dough. 4. garlic. Bengal gram flour and soybeans. Heat a pan and add the soya bean granules. garlic and green chilies. Sauté till golden brown. which comes with the benefit of vitamin C and fiber. Dip each of the above-made chops in the batter. Ingredients • Beets200 gm • Carrots200 gm • Onions (sliced)50 gm • Chili Powder1 tsp • Oil2 tsp • Cumin Powder1/2 tsp • Ginger Paste1 tsp • Bread Crumbs100 gm • White Flour25 gm • Roasted almond(chopped)4-5 • Saltto taste Preparation 1. 3. Coat each chop with bread crumbs and place onto a plate. Soak the soya bean granules for 10 minutes in hot water. 7.36 • Fat (g)2.5 • Fiber (g)0.Soya Momos Tempting momos with the goodness of whole wheat. cumin powder.East Indian Recipes Nutri. green chili. . Ingredients • Wheat flour100 gm • Refined flour (maida)50 gm • Bengal gram flour25 gm • Soya bean (granules)100 gm • Garlic12 cloves • Onion50 gm • Green chili5 gm • Saltto taste Preparation Vegetable Filling:1. 8. Heat oil in a big vessel and add the onions. chopped onions. Squeeze out the water and keep aside. Total servings: 28 Nutritional value per serving • Calories (kcal)118 • Protein (g)7. 2. In a separate bowl mix white flour with some water to make a batter. 3. Make chops out of this mixture. 4. Add the ginger paste. 3. chili powder and saute. Momo Base:1.7 • Iron (mg)2. Turn off the flame and add roasted almonds to the above. Serve hot with green mint chutney.46 • Carbohydrate (g)16. 2. Finely chop the onions. Mix well and knead to form soft dough. Boil all the vegetables and let them cool. Mash them and add salt. Bengal gram flour and maida in a bowl. 2.

Add onions. 12.2 • Protein (g)2. Heat a nonstick pan and fry each chop till golden brown.41 • Carbohydrate (g)18. carrots. Sauté till the onions turn translucent.14 South Indian Recipes Broken Wheat Upma A broken wheat variation of the traditional semolina upma.34 • Carbohydrate (g)18. Ingredients • Broken wheat100 gm • Onion. Garnish with the coriander and serve hot. grated½ tsp • Green peas50 gm • Carrots. this dish ranks high on fiber content. Add 1½ cups of water and pressure cook for 1 whistle. 11. chopped1 • Ginger.57 • Fat (g)1. shelled50 gm • Curd100 gm • Onion50 gm • Green chili1 • Ginger paste1 tsp • Garlic paste1 tsp . diced50 gm • Mustard seeds¼ tsp • Oil5 ml • Saltto taste • Coriander. 3. chopped2 tbsp Preparation 1. Serve with salad and ketchup. Add green peas. Add mustard seeds and let crackle. Total servings: 5 Nutritional value per serving • Calories (kcal)95. cooked200 gm • Cauliflower100 gm • Tomatoes200 gm • Carrot100 gm • French beans100 gm • Peas. Ingredients • Brown Rice.10.91 Veg-Biryani Low-cal Biryani! There could hardly be a better way to pamper your taste buds. broken wheat and salt. Total servings: 5 Nutritional value per serving • Calories (kcal)90. 4. Place these chops in the refrigerator for 1 hour or longer. Heat oil in a pressure cooker. green chili and ginger. this vitamin A. 6.5 • Protein (g)2. 5. Clean and wash the broken wheat thoroughly. 2.0 • Fiber (g)1. iron and calcium enriched biryani is an all-in-one meal by itself. Sauté for 3 to 4 minutes. chopped50 gm • Green chili. The carrots and green peas add the necessary crunch along with a wealth of vitamins. Cooked with minimum oil and aromatic spices. Drain and keep aside.2 • Fiber (g)0.92 • Fat (g)0.

.4 • Carbohydrate (g)32. Whip the curd in a blender for a few seconds. 5. 14. 12. onions.8 • Fat (g)3. Finely chop the cauliflower. garlic paste. 8. Cook for 5 minutes on a low flame. Transfer the chicken into a pan and cook on a low flame. 6. Add the onions and fry till they are light brown. Mix black pepper powder. Garnish the biryani with coriander leaves and serve hot with some onion and curd raita. 13. 4. Cook the chicken in that water till tender.2 • Fiber (g)2. carrots. Total servings: 6 Nutritional value per serving • Calories (kcal)180 • Protein (g)4.28 • • • • • • • • North Indian recipes Black Pepper Chicken A delicious and healthy chicken dish to offer you proteins with minimum fat and calories. add mustard seeds. Heat 1 tbsp of oil in another big pan. turmeric and salt with little water and marinate the the chicken pieces for 1/2 hour.38 • Calcium (mg)73. chopped50 gm • Black pepper powder1/2 tsp • Green chilies. curry leaves. 11. onions. Pour into a pan and stir well. Let them all crackle and then sauté briefly till they become golden brown. once the chicken is cooked.2 • Iron (mg)1. The chicken will leave water. and then add green chili. cumin seeds and cinnamon sticks. heat and put in one vegetable at a time. salt and sauté well. 2. Ingredients To Marinate • Black pepper powder1 tsp • Turmeric powder½ tsp • Saltto taste Other Ingredients • Chicken. Add the finely chopped tomatoes and cook for 3 to 5 minutes. ginger paste. ginger and fry for a minute. Cook briefly and add all the sautéd vegetables. Take a frying pan and pour 1tsp oil. 3. Add black pepper powder. Sauté each vegetable on a full flame till it is cooked. tomatoes and green chilies. Sauté continuously to avoid the vegetables from getting burnt. 6. When the oil is hot. cut into small pieces100 gm • Small onions. black pepper powder. 4. green chili. 7. 10. 3. French beans. Take another frying pan and pour 1 tsp oil. 5.Red chili powder1/2 tsp Cumin seeds1 tsp Cinnamon1/2 inch Cloves2 Mustard seeds1/2 tsp Black pepper powder1 pinch Cooking oil10 ml Saltto taste Preparation 1. red chili powder. Add cloves. fry for few seconds. 7. covered with a lid. Dry out all the excess water. chopped2-3 • Ginger1 tsp • Curry leaves4 to 5 sprigs • Oil1 tsp Preparation 1. 2. 9. Keep aside. Add this mixture to cooked rice and mix gently.

soaked overnight100 gm • Brown bread8 slices (200 gm flour in all) • Coconut (grated)2 tbsp • Green chilies (chopped)2-3 • Ginger (grated)¼ tsp • Yogurt200 gm • Red chili powder½ tsp • Amchoor powder½ tsp • Mustard seeds½ tsp • Curry Leaves2-3 • Ghee1 tsp • Saltto taste Preparation 1. chopped5 gm • Ginger-garlic paste1 tsp • Red chili powder1 tsp • Cumin powder1 tsp • Chat masala1 tsp • Chopped fresh coriander leaves2 tsp • Roasted chana powder2 tsp • Oil5 ml Preparation 1.9 • Fiber (g)1. vitamins and minerals Ingredients • Red kidney beans. Divide the dough into 6 portions.1 • Carbohydrate (g)23. amchoor powder. 6. Add salt and cook the kidney beans until they are tender. 7.8 • Calcium (mg)102 • Iron (mg)1. 5. sprinkle some water. Total servings: 3 Nutritional value per serving • Calories (kcal)147 • Protein (g)8 • Fat (g)2. 4. chopped green chilies. 2. cool and pat dry on a clean kitchen paper towel. soaked overnight100 gm • Onion. Total servings: 2 Nutritional value per serving • Calories (kcal)97. . ginger and salt in a bowl. Mash the dry kidney beans. Mix yogurt.1 • Protein (g)13.8. nutrient rich snack to meet your daily requirementof protein. 3.9 Western Indian Receipes Bread Dhokla An easy to prepare version of the regular dhokla with a good amount of protein and minimum fat Ingredients • Red kidney beans. Add the cooked chicken pieces. Pan fry the cutlets in oil until they are golden brown. Serve hot with the tomato chutney or mint chutney. chopped100 gm • Green chilies. Sprinkle cumin powder and chat masala powder on the cutlets. except oil. Add the remaining ingredients. and fry till these pieces are brown.5 • Fat (g)3 • Carbohydrate (g)4 Rajma Cutlet A delicious. and knead to make a dough. Drain well.

6. cholesterol free snack that is rich in iron. chopped2 tbsp • Saltto taste Preparation 1. Spread the above-made mixture onto each square and join two squares to form a tiny sandwich. 4. Total servings: 5 Nutritional value per serving • Calories (kcal)121. Heat ghee in a frying pan. 2. Total servings: 4 Nutritional value per serving • Calories (kcal)141 • Protein (g)4. 5.48 Power Poha Power Poha is a low calorie. Ingredients • Rice flakes (Poha)100 gm • Sprouted moth dal50 gm • Onion.4 • Carbohydrate (g)29. low fat. 6.76 • Fat (g)2. Place the sandwiches in the pan and fry on both sides. Garnish with coriander and serve hot. 3. Serve hot with chutney. Heat oil in a frying pan.9 • Fat (g)0. chopped100 gm • Green chili. 3.16 • Carbohydrate (g)20. Wash and drain the rice flakes and keep aside. Add sprouted moth dal and cook further for 2 minutes. Add onions and green chili and sauté till the onions turn translucent. chopped2 • Lemon juice2 tsp • Oil1 tsp • Coriander.6 • Protein (g)4. Cover and cook on a low flame till the moth dal is tender.8 • Calcium (mg)42 • Iron (mg)6. lemon juice and salt. It is a good option for breakfast or can be had as a snack. Add a 1/4 cup of water.3 . Remove the edges of the bread slices and cut each slice into 4 squares. Garnish with chopped coriander leaves and grated coconut. while the Dew bean (Moth dal) adds protein. 7. calcium and fiber to the dish. Add rice flakes. 4. 5.2. Add mustard seeds and curry leaves and let them crackle. Mix well.8 • Fiber (g)0.7 • Fiber (g)0.

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