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

Serve chilled over crushed ice. 2.70 • Fat (g)0.5 • Protein (g)4 • Fat (g)1. Add salt. Total servings: 3 Nutritional value per serving • Calories (kcal)12. Add lemon juice.6 • Protein (g)0.6 Salads Crunchy Vegetable Salad A colourful exotic salad with a mouth-watering dressing. a few parsley leaves and oregano to the cheese. which have been cut round in shape. chili flakes. Top the slices with grated cheese. into rings. which will take care of your nutritional requirements without adding unnecessary calories. 3. oregano and sunflower seeds. Preheat oven to 180 C. Total servings: 5 Nutritional value per serving • Calories (kcal)98. Ingredients • Red Cabbage. tomato and onion. Place bread in the preheated oven and bake till the cheese begins to melt.7 • Carbohydrate (g)16. 3. black pepper and a pinch of salt to the above mixture. Grind the mint leaves and fennel seeds into a paste along with some water. 4. 1 (chopped) • Parsley leavesFew • Oreganoto taste • Sunflower seeds2 tsp • Saltto taste • Chili flakesfew • Black pepperto taste Preparation 1. shredded50 gm .Lemon juice1 tsp Steviato taste Black pepperto taste Saltto taste Water1/2 Ltr Preparation 1. 4.51 • • • • • Snacks Instant Mini pizza Enjoy the much adored Pizzas with lower calories(100 kcal) than regular pizzas(500 Kcal) with the wholesomeness of parsley. 5. Serve hot. Place these rings and chopped mushroom onto the bread slices. Cut the capsicum. black pepper. Blend all these together with water. Strain the beverage through a fine sieve or muslin. 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). 6. stevia. 2.

Add shredded lettuce leaves. orange juice. salt. 6.3 • Fiber (g)1.Carrots. remove the pips and cut into cubes. 2.97 • • • • • • • • • • • • • Bean Sprout and Fruit Salad An interesting mixture of raw fruits and vegetables to increase your fiber and antioxidant intake. cubed2 slices • Mango ripe. vinegar. 5.50 • Iron (mg)0. Put the bean sprouts. pineapple. In a serving bowl. broccoli and capsicum topped with green gram sprouts. white pepper powder and tomato sauce thoroughly in a bowl. freshly ground peppercorns and fresh orange juice. shredded6 leaves • Cherry tomatoes. • Bean sprouts50 gm • Oranges2 • Pineapple. mango. Prepare the dressing by mixing together balsamic vinegar. cubed1 • Peach. salt. seeded and chopped50gm Sprouted green gram. 4. boiled50 gm Green capsicum. 3. It also helps reduce cholesterol and relieve constipation. Chill this mix in the refrigerator. white radish. lemon juice. freshly ground1/2 tsp • Fresh orange juice2 tbsp • Saltto taste Preparation 1. cubed1 • Apple. Shake the dressing thoroughly and lace the salad with it uniformly. add the dressing to the bean sprouts and fruit mix and serve. baby corn. Mix olive oil.5 • Protein (g)2. Total servings: 3 Nutritional value per serving • Calories (kcal)89. garlic paste. 2. 3.5 . chopped50 gm White Radish. oranges.2 • Fat (g)1.6 • Fat (g)0. separate the segments. Total servings: 3 Nutritional value per serving • Calories (kcal)66 • Protein (g)3. Peel the oranges. cubed1 • Lettuce. Serve immediately. Mix well and chill till required. halved2 • Balsamic vinegar1 tbsp • Black peppercorns.9 • Carbohydrate (g)9. 4. 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. grated50 gm Broccoli florets. Keep aside in the refrigerator. apple and peach cubes in a salad bowl. tomatoes and bean sprouts. place red cabbage at the bottom and layer with carrots. Just before serving.

Total servings: 2 Nutritional value per serving • Calories (kcal)105 • Protein (g)5. Add the sliced carrots to a large saucepan of boiling water and continue to boil. onion.2 • Protein (g)1.80 Tangy Carrot And Mint Salad A delicious recipe made with carrots. Mix well. Boil milk in a kadhai.25 • Carbohydrate (g)12 . Total servings: 2 Nutritional value per serving • Calories (kcal)76. Stir in the mint before serving. 4. chopped2 tbsp • Fresh Parsley. salt and pepper. raisins. 4.30 Iron (mg)1. lemon juice. Remove from heat and rinse under cold water.15 • Fat (g)6.36 • Carbohydrate (g)16. parsley and mint. chopped2 tsp • Fresh Mint. Ingredients • Carrot. garlic and toss them gently. chopped1 tbsp Preparation 1. Cover the prepared salad and refrigerate. Continue boiling. 2.• • • Carbohydrate (g)18. Peel the oranges and remove the transparent skin as well. 2. Ingredients • Oranges1 • Milk300ml • Steviato taste • Sugar1 tsp • Kesar1/2 tsp Preparation 1.9 • Iron (mg)1. 6. Serve chilled.4 Fiber (g)1. Cool for 5 minutes and then mix the orange chunks and kesar. while stirring periodically till it thickens. Add carrots. It is highly recommended for all age groups. parsley.7 • Fiber (g)1.4 • Fat (g)0. Refrigerate the kheer for at least 2 hours. minced1 • Raisins5-8 • Onion. This dessert is low in calories and high in protein. 3. which is very rich in iron and calcium. 5.5 Desserts Orange kheer Orange is naturally loaded with Vitamin C which is a powerful antioxidant. Take a bowl and put vinegar. 3. diagonally sliced3 cups • Vinegar2 tsp • Fresh lemon juice15 ml • Saltto taste • Pepper1/4 tsp • Garlic clove. Add sugar/stevia and continue boiling till the color changes.

Blend yogurt and bean curd until smooth. Transfer the mixture into a serving dish. 7.1 .8 • Carbohydrate (g)9. Total servings: 3 Nutritional value per serving • Calories (kcal)99 • Protein (g)4. Ingredients • Bean curd (tofu)50 gm • Milk300 gm • Thick yogurt. Cover and cook on medium heat for about 25-30 minutes.0 • Carbohydrate (g)8. Strain cooked pudding and discard the water. Pour this mixture into a bowl. 3. 7.9 • Calcium (mg)101 • Magnesium (mg)63.4 • Fiber (g)0.9 • Fat (g)8. 4. 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. calcium and fiber. 5. Mix corn flour with milk till smooth.Bean Curd Pudding A low calorie dessert made of bean curd. 3. Add green cardamom powder. saffron milk.3 • Calcium (mg)184 Pumpkin Surprise A low-cal pudding made of pumpkin that naturally loads the dish with potassium and beta carotene. 5. Sprinkle crushed almonds and pomegranate pearls and serve. Cook until the mixture thickens. Add stevia extract and one cup of water. A perfect dessert for those who watch their weight and have less time to cook. Add a little milk and blend again. 2.6 • Fat (g)4. which is rich in proteins. add the corn flour-milk mixture and blend. stevia extract and mix well. Once the pumpkin is cooked. Garnish the pudding with almonds and refrigerate. Add the desiccated coconut and mix. 4. Serve chilled. Place the pumpkin pieces in a large pan. Total servings: 3 Nutritional value per serving • Calories (kcal)149 • Protein (g)10. 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. 6. 2. Cover and steam in a steamer for 20 to 25 minutes. Sprinkle cinnamon powder. 8. Pour the mixture into a silicon bowl. 6.

Seal and steam in a momo steamer for about 20 minutes.36 • Fat (g)2. chili powder and saute.46 • Carbohydrate (g)16. 9. garlic. Momo Base:1. 5. Total servings: 28 Nutritional value per serving • Calories (kcal)118 • Protein (g)7. 3. Make chops out of this mixture. 3. 4. Soak the soya bean granules for 10 minutes in hot water. Add the mashed vegetables and fry for 2 minutes. which comes with the benefit of vitamin C and fiber. Serve hot with green mint chutney. Boil all the vegetables and let them cool. Sauté till golden brown.11 Mixed Vegetable Chops Mixed vegetable chop is an easy to cook and low calorie variation of regular chops. 2. 2. Add the ginger paste.East Indian Recipes Nutri. green chili. 8. Mash them and add salt. 6. Make small balls from the dough. salt and sauté for 6 to 7 minutes.7 • Iron (mg)2. 3. chopped onions. Bengal gram flour and maida in a bowl. Combine wheat flour.5 • Fiber (g)0. Heat oil in a big vessel and add the onions. Bengal gram flour and soybeans. 4. Coat each chop with bread crumbs and place onto a plate. Roll them into small circles and put 1 tsp of the filling in the middle. Finely chop the onions. 4. 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. . Squeeze out the water and keep aside. Mix well and knead to form soft dough. In a separate bowl mix white flour with some water to make a batter. 5. 2. 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.Soya Momos Tempting momos with the goodness of whole wheat. Dip each of the above-made chops in the batter. Heat a pan and add the soya bean granules. cumin powder. garlic and green chilies. 7. Turn off the flame and add roasted almonds to the above.

chopped1 • Ginger. green chili and ginger.5 • Protein (g)2.14 South Indian Recipes Broken Wheat Upma A broken wheat variation of the traditional semolina upma. Cooked with minimum oil and aromatic spices. 5. Serve with salad and ketchup. 6.2 • Fiber (g)0. 12. Drain and keep aside. carrots. 2. Add onions. Sauté till the onions turn translucent.91 Veg-Biryani Low-cal Biryani! There could hardly be a better way to pamper your taste buds. Add mustard seeds and let crackle. 3.41 • Carbohydrate (g)18. cooked200 gm • Cauliflower100 gm • Tomatoes200 gm • Carrot100 gm • French beans100 gm • Peas.57 • Fat (g)1. Heat a nonstick pan and fry each chop till golden brown. Ingredients • Broken wheat100 gm • Onion. The carrots and green peas add the necessary crunch along with a wealth of vitamins. broken wheat and salt. Ingredients • Brown Rice.0 • Fiber (g)1.92 • Fat (g)0. iron and calcium enriched biryani is an all-in-one meal by itself.2 • Protein (g)2. chopped2 tbsp Preparation 1. Total servings: 5 Nutritional value per serving • Calories (kcal)90. this vitamin A.34 • Carbohydrate (g)18. this dish ranks high on fiber content. Clean and wash the broken wheat thoroughly. 4. Heat oil in a pressure cooker. Total servings: 5 Nutritional value per serving • Calories (kcal)95. Add green peas.10. shelled50 gm • Curd100 gm • Onion50 gm • Green chili1 • Ginger paste1 tsp • Garlic paste1 tsp . Garnish with the coriander and serve hot. Sauté for 3 to 4 minutes. diced50 gm • Mustard seeds¼ tsp • Oil5 ml • Saltto taste • Coriander. grated½ tsp • Green peas50 gm • Carrots. Add 1½ cups of water and pressure cook for 1 whistle. Place these chops in the refrigerator for 1 hour or longer. chopped50 gm • Green chili. 11.

8 • Fat (g)3. 7. The chicken will leave water. ginger and fry for a minute. Add cloves. chopped2-3 • Ginger1 tsp • Curry leaves4 to 5 sprigs • Oil1 tsp Preparation 1. garlic paste. and then add green chili. 10.2 • Iron (mg)1. Dry out all the excess water. Add the onions and fry till they are light brown. cumin seeds and cinnamon sticks. 5. French beans. 13. When the oil is hot. onions. Sauté each vegetable on a full flame till it is cooked. tomatoes and green chilies. Cook for 5 minutes on a low flame. 9.38 • Calcium (mg)73. green chili. Cook the chicken in that water till tender. Whip the curd in a blender for a few seconds. Sauté continuously to avoid the vegetables from getting burnt.2 • Fiber (g)2. cut into small pieces100 gm • Small onions. Add this mixture to cooked rice and mix gently. Mix black pepper powder. 3. Transfer the chicken into a pan and cook on a low flame. once the chicken is cooked. turmeric and salt with little water and marinate the the chicken pieces for 1/2 hour. Add black pepper powder. 6. 4. 7. heat and put in one vegetable at a time. Garnish the biryani with coriander leaves and serve hot with some onion and curd raita. fry for few seconds. chopped50 gm • Black pepper powder1/2 tsp • Green chilies. 3. 14. Keep aside. Total servings: 6 Nutritional value per serving • Calories (kcal)180 • Protein (g)4. Heat 1 tbsp of oil in another big pan. onions. 12. salt and sauté well. Take another frying pan and pour 1 tsp oil.4 • Carbohydrate (g)32. ginger paste. 6. 2. add mustard seeds. covered with a lid. red chili powder. 8. 5. Let them all crackle and then sauté briefly till they become golden brown. Pour into a pan and stir well. black pepper powder. carrots. Take a frying pan and pour 1tsp oil. 2. curry leaves. 11. Finely chop the cauliflower.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. Add the finely chopped tomatoes and cook for 3 to 5 minutes. . Ingredients To Marinate • Black pepper powder1 tsp • Turmeric powder½ tsp • Saltto taste Other Ingredients • Chicken. Cook briefly and add all the sautéd vegetables.28 • • • • • • • • North Indian recipes Black Pepper Chicken A delicious and healthy chicken dish to offer you proteins with minimum fat and calories. 4.

nutrient rich snack to meet your daily requirementof protein.1 • Protein (g)13. amchoor powder. 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. 5. 2. Add the remaining ingredients.5 • Fat (g)3 • Carbohydrate (g)4 Rajma Cutlet A delicious. 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 1.1 • Carbohydrate (g)23. chopped100 gm • Green chilies. . chopped green chilies. except oil. Total servings: 2 Nutritional value per serving • Calories (kcal)97. Add salt and cook the kidney beans until they are tender. and knead to make a dough. Serve hot with the tomato chutney or mint chutney. 4. ginger and salt in a bowl. Total servings: 3 Nutritional value per serving • Calories (kcal)147 • Protein (g)8 • Fat (g)2. and fry till these pieces are brown.8 • Calcium (mg)102 • Iron (mg)1. vitamins and minerals Ingredients • Red kidney beans. sprinkle some water. Mash the dry kidney beans. soaked overnight100 gm • Onion.8. Sprinkle cumin powder and chat masala powder on the cutlets. 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. Pan fry the cutlets in oil until they are golden brown. Mix yogurt. 6. Add the cooked chicken pieces. 7. Divide the dough into 6 portions. cool and pat dry on a clean kitchen paper towel. Drain well.

4. Spread the above-made mixture onto each square and join two squares to form a tiny sandwich. Add rice flakes. Mix well. Wash and drain the rice flakes and keep aside. Garnish with coriander and serve hot.8 • Fiber (g)0. 3.8 • Calcium (mg)42 • Iron (mg)6. It is a good option for breakfast or can be had as a snack. chopped100 gm • Green chili.16 • Carbohydrate (g)20. chopped2 • Lemon juice2 tsp • Oil1 tsp • Coriander. while the Dew bean (Moth dal) adds protein. 4.3 . cholesterol free snack that is rich in iron. Garnish with chopped coriander leaves and grated coconut. 7. Add onions and green chili and sauté till the onions turn translucent.6 • Protein (g)4. Heat oil in a frying pan.48 Power Poha Power Poha is a low calorie. 3. Serve hot with chutney.4 • Carbohydrate (g)29. 5.9 • Fat (g)0. 6. Remove the edges of the bread slices and cut each slice into 4 squares. Total servings: 5 Nutritional value per serving • Calories (kcal)121. Add a 1/4 cup of water.7 • Fiber (g)0. calcium and fiber to the dish. lemon juice and salt. Ingredients • Rice flakes (Poha)100 gm • Sprouted moth dal50 gm • Onion. Cover and cook on a low flame till the moth dal is tender. 5. Place the sandwiches in the pan and fry on both sides. low fat. Heat ghee in a frying pan. Add sprouted moth dal and cook further for 2 minutes. 2.76 • Fat (g)2. 6. Total servings: 4 Nutritional value per serving • Calories (kcal)141 • Protein (g)4.2. Add mustard seeds and curry leaves and let them crackle. chopped2 tbsp • Saltto taste Preparation 1.

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