SYMBIOSIS CELEBRATES

YEAR OF MILLETS 2023

Ragi (Finger Millet)

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. 3X more calcium
than a glass of milk
Protein Dietary Fibre
7.Sgm 11.5 gm

Calcium Gluten
344mg Ogm

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Jowar (Sorghum Millet)
, .. .
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' Bajara (Pearl Millet)
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.,
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Naturally Gluten Free
.,
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Naturally Gluten Free

Protein Dietary Fibre

10.47 gm Protein Dietary Fibre
10.22gm
Ggm 2gm

Calcium Gluten
27.6 mg Ogm Iron Gluten
6%of DV Ogm
 Breakfast

Breakfast 1: Barnyard/bhagar upma

Nutritional Value (per serving)

Energy 232 kcal
Protein 4.5 g
Carbohydrates 21 g
Fat 14.5 g
Preparation time - 15 mins Fiber 4.3 g
Cooking time - 15 mins
Serving size -2

Ingredients : Instruction:
VVBarnyard/bhagar, soaked overnight - 50 g VVHeat oil in a skillet, add cumin seeds, curry leaves
VVOil - 20 ml and onions. Saute well.
VVGreen chillies - 20 g VVAdd Peanuts and saute well until cooked properly.
VVOnions chopped - 30 g Add green chillies and saute.
VVCumin seeds - 5 g VVAdd the soaked Barnyard/bhagar and keep stirring
VVCurry leaves - 5 g to brown it slightly.
VVPeanuts - 20 g VVAdd water and salt and cook well until all the water
VVSalt - 3 g has dried up.
VVWater - 100 ml VVGarnish it well with coriander leaves
VVCoriander leaves - 10 g
 Breakfast

Breakfast 2: Millet chila

Nutritional Value (per serving)

Energy 47 kcal
Protein 1.6 g
Carbohydrates 6g
Fat 1.8 g
Fiber 2g

Preparation time - 30 mins Instruction:

Cooking time - 10 mins
Serving Size - 6 pcs VVMethod - Grind soaked moong daal. Make a
paste of Barnyard/bhagar flour and moong daal of
Ingredients: semi thick consistency. Mix chopped ginger, salt,
VVBarnyard/bhagar flour - 20 g turmeric powder and red chilli powder .
VVMoong dal, soaked overnight - 30 g VVHeat oil in a pan and spread the batter evenly like
VVGinger chopped - 5 g dosas and cook both sides for 2 mins each side.
VVSalt - 5 g VVYour millet chilla is ready to serve hot with chutney.
VVTurmeric - 5 g
VVRed chilli powder - 5 g
VVOil - 10 ml
VVWater - 70 ml
 Breakfast

Breakfast 3: Maharashtrian Ambli

Nutritional Value (per serving)

Energy 151 kcal
Protein 4g
Carbohydrates 29 g
Fat 2.3 g
Fiber 3g
Preparation time - 5 mins
Cooking time - 10 mins
Serving size -3
Instruction:
Ingredients : VVIn a pan pour water and heat it.
VVFinger millet flour/ ragi flour - ¼ cup + 2 Tbsp VVWhile water is heating add finger millet flour, salt,
VVWater - 3 cups cumin powder, date powder, green chili paste and
VVGarlic paste - ¼ Tbsp ginger - garlic paste. Use a whisker to mix all the
VVGinger paste - ¼ Tbsp ingredients and remove all the lumps from the
VVGreen chili paste - ¼ Tbsp flour.
VVSalt or as per taste - ¾ Tbsp VVCook till the mix becomes thick soup like
VVDry date powder / kharik powder - 1 ½ Tbsp consistency.
VVCumin powder - 3/4 Tbsp VVAdd seasonal vegetable
VVYogurt - ¼ cup VVLater turn off the heat and keep it aside to cool.
VVWater for buttermilk - ¼ cup VVNext in a bowl make buttermilk by mixing yogurt
VVFinely chopped seasonal vegetable and ¼ cup water.
VVServe Ambil warm in a bowl with a drizzle of
buttermilk on top.
 Breakfast

Breakfast 4: Sorghum Vermicelli Upma

Nutritional Value (per serving)

Energy 259 kcal
Protein 6g
Carbohydrates 36 g
Fat 12 g
Preparation time - 5 mins
Cooking time - 10 mins Fiber 4g
Serving Size -1

Ingredients:
VVSorghum vermicelli - ½ cup
VVMustard seeds - 1 Tbsp
VVChana dal - 1 Tbsp
VVBlack gram dal - 1 Tbsp
VVCumin seeds - 1 Tbsp
VVGround nuts - 1 Tbsp
VVSprig curry leaves - 1
VVSalt as required
Instruction:
VVRoast the sorghum vermicelli in little oil.
VVMake seasoning with mustard seeds, chana dal,
black gram dal, cumin, ground nuts and curry
leaves.
VVPour water and boil, add salt to taste.
VVCook vermicelli in above boiled water and serve
hot.
 Breakfast

Breakfast 5: Sorghum Parboiled Wada

Nutritional Value (per serving)

Energy 173 kcal
Protein 4g
Carbohydrates 22 g
Fat 9g
Fiber 2g
Preparation time - 1 hrs
Cooking time - 10 mins
Serving size -4
Instruction:
Ingredients : VVThe parboiled sorghum grain is taken and made
VVParboiled sorghum grain - 1 cup into a coarse paste in a grinder.
VVBengal gram flour - 1/4 cup VVBengal gram flour, salt, clove, chilli powder and
VVOil - for shallow frying cinnamon are added to the above mixture. Make
VVSalt - for taste a dough.
VVClove - 1/4 Tbsp VVMake small balls of the like a wada.
VVChilli powder - 2 Tbsp VVThe wada is shallow fried in oil.
VVCinnamon - 1/4 Tbsp VVExcess Oil is removed using tissue paper and
VVWater to make dough served with tomato chutney.
 Breakfast

Breakfast 6: Sorghum Idli

Nutritional Value (per serving)

Energy 262 kcal
Protein 11 g
Carbohydrates 53 g
Fat 2.4 g
Fiber 6.4 g

Preparation time - 8 hrs

Cooking time - 10 mins Instruction:
Serving Size -5
VVMake batter with soaked (overnight) black gram
Ingredients: dal.
VVSorghum idli rava - 3 cups VVMix washed sorghum fine like semolina to the
VVBlack gram dal - 1 cup batter, add salt to taste and allow it for fermentation
VVWat as required for 6 - 7 hrs.
VVPour the batter into greased stainless steel idli
molds and steam for 15 - 20 mins.
VVServe hot with chutney
 Lunch

Lunch 1: Dal Dhokli

Nutritional Value (per serving)

Energy 152 kcal
Preparation time - 30 mins Protein 7g
Cooking time - 15 mins Carbohydrates 28 g
Serving Size -2 Fat 1g
Fiber 4.5 g
Ingredients:
VVToor dal soaked and boiled - 30 g
VVSalt - 3 g Instruction:
VVTurmeric - 5 g
VVMake a dough using all the flour and pinch of salt.
VVOil - 10 ml
VVMake small balls and roll them flat like rotis. Cut
VVCumin seeds - 2 g
the doklis into diamond shape.
VVAsafoetide - 2 g
VVBoil the daal in a pressure cooker .
VVMustard seeds - 2 g
For Tempering
VVWhole dry red chillies - 2 g
VVHeat oil in a skillet and add cumin
VVOnions - 10 g
VVAsafoetide and onions and saute well.
VVTomatoes - 10 g
VVAdd tomatoes and cook until soft, add the
VVCoriander chopped - 10 g
tempering to the cooked dal and add salt and
VVGaram masala - 5 g
garam masala.
Dhokli Dough
VVAdd the doklis and cook in the daal.
VVWhole wheat flour - 25 g
VVGarnish with chopped coriander and serve hot .
VVJowar flour - 25 g
VVSalt - 2 g
VVWater - 30 ml
 Lunch

Lunch2: jOWAR BHAkRi

Nutritional Value (per serving)

Energy 171 kcal
Protein 6g
Carbohydrates 34 g Instruction:
Fat 1g VVFirst, take all the flour in a large mixing bowl and
Fiber 5g make a well in the middle.
VVAdd 3/4 cup of warm water and mix well. Be
careful as the water is hot.
Preparation time - 30 mins VVAlso add more water to the batches as needed
Cooking time - 10 mins
Serving size -1 and knead the greasy dough.
VVKnead the dough until smooth, soft, and non -
Ingredients : sticky.
VVJowar - 30 g VVTake a small ball - shaped dough and make a ball
VVWater - 70 ml out of it.
VVSalt - 2 g VVForward, pat and flat with the help of palm and
VVWhole wheat atta - 20 g finger.
VVDust the work site with a little sorghum flour to
prevent the bread from sticking while patting.
Remove excess flour from the bread.
VVPut flattened dough on a hot pan.
VVWait until the water evaporates and then flip it to
the other side.
VVGently press and cook all the edges.
VVServe jowar bhakri with dried garlic chutney.
 Lunch

Lunch 3: Akki ROti

Nutritional Value (per serving)

Energy 264 kcal
Protein 6g
Carbohydrates 35 g
Fat 11.5 g Instruction:
Fiber 6g
VVTo make akki roti, combine all the ingredients in
a deep bowl and knead into a loose soft dough
using 1 cup water.
Preparation time - 30 mins
Cooking time - 15 mins VVDivide the dough into 6 equal portions.
Serving Size -2 VVTake a portion of the dough, place it on the butter
paper and flatten it with wet fingers to make a 250
Ingredients: mm. (6”) diameter circle.
VVBarnyard/bhagar flour - 20 g VVMake 3 to 4 holes at regular intervals using a
VVWhole wheat flour - 30 g finger. Heat a non - stick tawa (griddle) and grease
VVGinger chopped - 5 g it with ¼ Tbsp of oil.
VVCabbage chopped - 10 g VVPut the flattened roti facing upside down and
VVCarrot chopped - 10 g gently remove the butter paper.
VVOnions chopped - 10 g VVDrizzle ½ Tbsp of oil evenly over it and cook on
VVSalt - 5 g both the sides till they turn golden brown in colour.
VVWater - 70 ml VVRepeat steps to make 5 more akki rotis.
VVOil - 10 ml Serve the akki roti immediately.
 Breakfast

Lunchbhagar

Nutritional Value (per serving)

Energy 274 kcal
Protein 5g
Carbohydrates 30 g Instruction:
Fat 15 g VVDry roast the Barnyard/bhagar (barnyard) millet in
Fiber 6g a heavy bottom Wok/Kadai on a low heat, until
you get a nice aroma. Remove onto a plate and
Preparation time - 30 mins keep aside.
Cooking time - 10 mins VVHeat ghee in the same wok. Add cumin seeds and
Serving size -1 once they sizzle, add the green chillies and sauté
for a few seconds.
Ingredients :
VVAfter a few seconds, add chopped raw banana,
VVBarnyard/bhagar - 30 g
peanut powder, kokum and mix everything
VVGreen chilies - 5 g
properly.
VVCumin seeds - 3 g
VVAfter 2 to 3 minutes, add water, salt and/or sugar
VVRaw banana - 10 g
(optional) and bring it to a boil.
VVKokum - 5 g
VVOnce the water boils, add the roasted Barnyard/
VVPeanut powder - 10 g
bhagar, stirring continuously.
VVGhee - 10 g
VVCook covered on medium heat till it is well done
VVSugar - 5 g
and soft. (About 10 - 12 minutes).
VVCoriander leaves - 5 g
VVSwitch off gas and keep covered for a few minutes
VVSalt - 3 g
more. Mix once again.
VVWater - 50 ml
VVGarnish Barnyard/bhagar Recipe (Maharashtrian
style spicy Barnyard Millet) with coriander leaves
and serve hot.
 Lunch

Lunch 5: BUCkWHeAt tHAliPeetH

Instruction:
VVIn a pan/kadhai - dry roast the buckwheat flour
and chana flour. While roasting add red chilli
powder, asafoetida powder and turmeric powder,
cumin powder. Once done, let it cool.
VVBoil the banana and let it cool.
VVIn a bowl add chopped coriander leaves, finely
Nutritional Value (per serving)
chopped green chilli and salt.
Energy 241 kcal
VVGrate or finely mash the raw banana and add to
Protein 7.5 g
Carbohydrates 31 g the bowl and mix.
Fat 10.5 g VVAdd the dry roasted flour mix to this and mix well.
Fiber 7g VVAdd a little warm water to form a soft dough.
VVMake tennis ball sized rounds of this dough mix.
VVOn a butter paper, flatten the dough mix by gently
Preparation time - 30 mins patting it with your hand.
Cooking time - 20 mins VVUse little water to help it spread evenly.
Serving Size -2
VVHeat a non - stick flat pan/skillet, add a few drops
Ingredients: of oil.
VVGently transfer this thalipeeth into the pan/griddle
VVKuttu (buckwheat flour) - 1/2 cup
with help of the butter paper(paper side up)
VVChana Flour - 1/4 cup
VVRemove the butter paper.
VVbanana - 1 Raw
VVMake 4 small holes near the centre of the
VVCumin powder - 1 Tbsp
thalipeeth - add a few drops of oil into these holes.
VVCoriander powder - 1 Tbsp
This helps in uniform spreading of oil underneath
VVRed chilli powder - 1 Tbsp
the thalipeeth.
VVTurmeric Powder - 1 Tbsp
VVCover the griddle/pan. Allow to cook for 3 - 4
VVAsafoetida (Asafoetide) - 1 pinch
minutes on low flame to medium flame.
VVSprigs Coriander - 5-6
VVUncover the griddle and flip the thalipeeth carefully
VVChilli - 1
and evenly cook the other side.
VVOil - 3 Tbsp
 Dinner

DiNNeR 1: MUlti Millet BHAkRis

Nutritional Value (per serving)

Energy 142 kcal
Protein 5g
Carbohydrates 27 g
Fat 1.5 g
Fiber 4g

Preparation time - 40 mins Instruction:

Cooking time - 20 mins
VVKnead a semi tight dough with multigrain millet
Serving Size -2
mix, wheat flour and water.
Ingredients: VVHeat a nonstick tawa, roll it small balls and roll it
VVMultigrain millet atta (jowar, ragi, bajra mix) - 50 g flat.
VVWater - 60 ml VVPut flattened dough on a hot pan.
VVWheat atta - 30 g VVCook from both sides. Serve with dal and
vegetables.
 Dinner

DiNNeR 2: Millet MetHi tHePlA

Nutritional Value (per serving)

Energy 127 kcal
Protein 5.5 g
Carbohydrates 22 g
Fat 9g
Preparation time - 30 mins Fiber 4.5 g
Cooking time - 10 mins
Serving size -2

Ingredients :
VVWheat flour - 30 g
VVBajra flour - 30 g
VVMethi leaves - 30 g
VVSesame seeds - 10 g
VVGinger - 5 g
VVGreen chillies - 5 g
VVOil - 10 ml
VVSalt - 5 g
VVWater - 80 ml
Instruction:
VVTo make multigrain methi thepla, combine all the
ingredients in a deep bowl and knead into a semi
- soft dough using enough water.
VVDivide the dough into 6-8 equal portions
and roll out each portion into 150 mm. (6")
diameter circle using whole wheat flour for rolling.
VVHeat a non - stick tawa (griddle) and cook each
circle, using a little oil, till it turns golden brown in
colour from both the sides
VVServe the multigrain methi thepla hot.
 Dinner

DiNNeR 3: GUjARAti kHiCHDi

Nutritional Value (per serving)

Energy 172 kcal
Protein 8g
Carbohydrates 31 g
Preparation time - 30 mins Fat 10 g
Cooking time - 20 mins Fiber 5.5 g
Serving Size -1

Ingredients:
Instruction:
VVJowar - 30 g
VVGreen moong - 20 g VVSoak jowar and daal overnight and cook in the
VVOnions chopped - 10 g pressure cooker .
VVTomatoes chopped - 10 g VVIn a hot pan add oil and all the ingredients for
VVCumin seeds - 2 g tempering.
VVCoriander leaves - 2 g VVAdd the dal and jowar.
VVMustard seeds - 2 g VVCook well for 5 - 10 mins.
VVCurry leaves - 5 g VVServe hot
VVBrown jaggery - 2 g
VVSalt - 3 g
VVOil - 10 ml
VVWater - 100 ml
VVGreen chillies - 5 g
VVLemon juice - 5 ml
 Dinner

nghara Kadhi

Nutritional Value (per serving)

Energy 325 kcal
Protein 15 g
Carbohydrates 40 g
Fat 13 g
Preparation time - 15 mins Fiber 5.6 g
Cooking time - 20 mins
Serving Size -2

Ingredients:
VVKuttu ka atta - 100g
VVCumin Seeds - 1 Tbsp
VVCurry Leaves - 5-8 Chopped
VVDried Red Chilli - 2-4
VVCorriender - 2 Tbsp
VVOil - 3 Tbsp
VVCurd - 1/2 cup
VVSalt to taste
VVSugar (optional)
Instruction:
VVTake all the dry ingredients (singhara flour, salt,
sugar) in a bowl.
VVAdd curd and whisk it well until the mixture is
smooth.
VVAdd water and whisk again.
VVIn a separate pan, heat oil.
VVAdd cumin seeds, curry leaves and dried red chilli.
VVAdd the curd mixture.
VVTurn the heat on medium. Keep stirring it frequently
to avoid curdling.
VVLet it simmer for 5 - 8 minutes or until it thickens.
VVAdd chopped coriander leaves and serve hot.
 Dinner

havan/ Dhirde)

Nutritional Value (per serving)

Energy 254 kcal
Protein 7g
Carbohydrates 44 g
Fat 5.5 g
Fiber 8g

Preparation time - 30 mins Instruction:

Cooking time - 20 mins
Serving Size -1
Ingredients:
VVJowar flour - 1 cup
VVRice flour - 1/4 cup
VVWater - 1/4 cup
VVRed chili powder - 1/2 Tbsp
VVCoriander powder - 1/2 Tbsp
VVCumin seeds - 1/2 Tbsp
VVAjwain / Carom seeds - 1/4 Tbsp
VVFinely chopped Capsicum
VVFinely chopped Tomato
VVChopped Green chili
VVTurmeric powder - 1/4 Tbsp
VVShredded Carrot
VVFinely chopped Coriander leaves
VVSalt to taste
VVLemon juice - 1/2
VVOil
VVTake jowar flour, rice flour and mix well. You can
skip rice flour if you don’t want to.
VVAdd a little water at a time to make a thin batter,
Add red chili powder, coriander powder, cumin
seeds, ajwain, capsicum, tomato, green chili,
turmeric powder, carrot, coriander leaves, salt and
mix everything well together.
VVAdding veggies is optional or you can add veggies
of your choice.
VVAdd lemon juice and mix well. You can use
buttermilk in place of lemon juice.
VVHeat up a pan on medium heat and spread oil. Mix
the batter once and add batter on the pan.
VVCover and cook for about 2 minutes.
VVRemove the lid and spread a little oil on the dhirde.
VVWhen the lower side is cooked well, flip over and
cook well from the other side too.
VVWhen the dhirde is cooked well from other side
too take it off into a dish and it’s ready to serve
 Snacks

Snacks 1: Dhebra

Preparation time - 15 mins Nutritional Value (per serving)

Cooking time - 15 mins Energy 191 kcal
Serving Size -2
Protein 6.5 g
Carbohydrates 36 g
Ingredients: Fiber 5g
VVJowar Flour - 100 g Fat 2g
VVMethi/Fenugreek Leaves, Freshly chopped - 30 g
VVGreen chillies, chopped - 10 g
VVIndian Aromat - 5 g Instruction:
VVTurmeric powder - 5 g VVTake all the ingredients, mix well and make a tight
VVCurd/dahi - 50 ml dough like we make for tikkis. Make small balls of
VVLime seasoning/Lemon juice - 10 ml the dough and press it like the tikkis by hand.
VVSalt - 5 g VVAir fry it or bake the tikkis by applying very little oil
at 110 degrees C for 7 - 10 mins
 Snacks

bhagar kheer

Nutritional Value (per serving)

Energy 307 kcal
Protein 6g Instruction:
Carbohydrates 50 g VVWash barnyard/bhagar millet well. And soak in
Fat 9g enough water for at least 30 minutes.
Fiber 4g VVAfter 30 minutes, drain all the water. Heat the milk
in a heavy bottom pan on medium heat. Add rice
to it.
Preparation time - 10 mins VVAdd saffron and cook it till Barnyard/bhagar gets
Cooking time - 20 mins
Serving Size -2 cooked properly. It will take about 10 - 12 minutes.
VVSo stir in between and also keep scraping the
Ingredients: sides of the pan for easier cleaning afterwards.
VVBarnyard/bhagar soaked - 30 g VVAdd sugar and mix.
VVMilk - 60 ml VVAdd chopped nuts and raisins.
VVJaggery - 30 g VVAdd cardamom powder and mix well.
VVAlmonds - 10 g VVCook for another 2 - 3 minutes or till the kheer
VVCardamom powder - 5 thickens slightly.
VVThen turn off the stove.
VVHow to check that kheer is ready? When you take
VVkheer in a spoon and you pour it back, thickened
milk and cooked millet should drop together. If
milk and millet look separated then let it simmer
and thicken it more.
 Snacks

nghara Muthiya

Nutritional Value (per serving)

Energy 224 kcal
Preparation time - 30 mins Protein 6g
Cooking time - 20 mins Carbohydrates 27 g
Serving Size -4 Fat 1.25 g
Fiber 1g
Ingredients:
VVSinghara atta / water chestnut flour - 1 Cup
VVBottle gourd/lauki (grated) - 1 Handful
VVFresh fenugreek / methi leaves - 1 Handful Instruction:
VVSprouted moong - 3 Tbsp VVCombine all the ingredients except oil and make
VVOnion (small) - 1 Nos. small balls.
VVCurry leaves - 5 - 6 Nos. VVNow flatten them on your palm.
VVCoriander leaves - 3 Tbsp VVTake a fork and poke once or twice,
VVYoghurt - 1 Tbsp VVOn a well oiled non - stick pan cook on both sides.
VVGinger - 1/2 Inch VVAlternatively you can bake at 180 degrees C for
VVGarlic cloves - 6 Nos.
25 minutes turning their sides after 10 minutes.
VVGreen chillies - 2 Nos.
VVAjwain seeds - 1/2 Tbsp
VVHaldi / Turmeric powder - 1/4 Tbsp
VVKashmiri red chilli powder - ½ Tbsp
VVCumin seeds/jeera - 1/2 Tbsp
VVSesame seeds / til - 1 Tbsp
VVAsafoetida powder/Asafoetide - 1/4 Tbsp
VVSesame oil or olive oil - 2 Tbsp
VVSalt - To taste
 Snacks

Kodo Millet Dhokla

Nutritional Value (per serving)

Energy 194 kcal
Protein 8g
Carbohydrates 36 g
Fat 2g
Fiber 3g

Preparation time - 15 mins + 10 hrs Soaking

and fermenting Instruction:
Cooking time - 10 mins
Serving Size - 3 VVSoak Kodo millet and black gram dhal for about
6 hours or overnight. Blend it to a smooth batter
Ingredients: VVPour the batter in a bowl and add yoghurt and salt,
VVMillet - 1 cup mix well and let it ferment overnight or for 4 hours.
VVBlack Gram dal split - ½ cup VVIn a separate bowl add the batter, sugar, turmeric
VVSalt - According to taste powder, coriander, green chillies and give a quick
VVCurd - 2 Tbsp mix.
VVSugar - 1 Tbsp VVTake a dhokla pan, grease it well and pour the
VVTurmeric Powder - ½ Tbsp batter.
VVChopped Coriander - ½ Tbsp VVSteam the batter for 5 - 7 minutes.
VVChopped Green Chillies - 1-2 VVMeanwhile prepare the tempering by adding oil
For Tempering in a pan along with asafoetida, mustard seeds,
VVOil - 1 Tbsp sesame seeds, curry leaves and let them splutter
VVSesame seeds - 1 Tbsp VVCut the dhokla into square pieces and spread the
VVMustard seeds - 1 Tbsp tempering over it.
VVAsafoetida - 1 pinch VVServe it with mint or coriander chutney .
VVCurry leaves - 1-2
 Snacks

achni Satva

Instruction:
VVSoak Ragi overnight.
VVAdd ½ of the ragi along with soaked water into
a mixer jar. Grind into a fine paste. Strain and
squeeze the ragi with the help of a strainer to
extract ragi milk.
VVAdd the squeezed ragi once again to the mixer jar.
Add some water. Grind the ragi for the 2nd time.
Strain and squeeze the ragi to extract more ragi
milk. Repeat this process one more time.
VVAdd the coconut to the mixer jar. Add some water.
Grind into a fine paste. Strain and squeeze the
coconut to extract coconut milk. Repeat adding
water, grinding the coconut and extracting coconut
milk another 2 times.
VVPour the ragi milk and coconut milk into a utensil.
Add salt and jaggery. Let this mixture rest for
30 minutes for the jaggery to become soft and
Nutritional Value (per serving)
dissolve.
Energy 150 kcal
VVAfter 30 minutes, dissolve any remaining jaggery.
Protein 1.75 g
Carbohydrates 16 g Strain the mixture.
Fat 8.5 g VVCook the above satva mixture on low heat. Keep
Fiber 2g stirring in between to avoid sticking to the bottom
or sides of the utensil or forming lumps.
VVAfter 5 minutes, add cashews and cardamom
powder. Stir well.
Preparation time - 8 hrs
Cooking time - 20 mins VVKeep cooking on low heat and stirring
Serving Size -4 continuously till the satva thickens. This step will
take approximately 10 - 15 minutes.
Ingredients: VVTake a steel container and grease the inside of the
VVNachni (soaked for 8 hours) - 1/2 cup container with ghee. Pour the satva into it. Leave
VVCoconut (fresh grated) - 1/2 cup the satva uncovered for 3 hours to cool down.
VVSalt - 1/4 Tbsp VVPut the container lid and refrigerate for 4 hours.
VVJaggery (grated) - ¼ cup VVRemove the satva from the fridge. Demould the
VVCashews (finely chopped) - 6 mixture. Cut the satva into pieces using a knife.
VVCardamom powder - 1/4 Tbsp Nachni satva is ready to be served.
VVGhee - 2 Tbsp
 Snacks

sNACks 8: BARNyARD MODAk

Nutritional Value (per serving)

Energy 263 kcal
Protein 6g
Carbohydrates 41 g Instruction:
Fat 9g
VVTake 2 cups of barnyard millet and soak it in water
Fiber 6g
for an hour.
VVDry the soaked millet and grind it into fine
powdered flour.
VVIn a pan boil water and add the barnyard millet
Preparation time - 15 mins
Cooking time - 60 mins flour and salt as required.
Serving Size -4 VVStir the mixture until dough - like consistency is
achieved.
Ingredients: Stuffing preparation -
VVBarnyard millet - 2 cups VVAdd grated coconut, coarsely ground peanut,
VVJaggery - 1/4 cup (Powdered) sesame seeds, powdered jaggery and cardamom
VVPeanut - 1/4 cup (Coarsely ground) powdered in a bowl and mix it well.
VVSesame seed - ¼ cup (Coarsely ground) VVTake a small amount of dough and shape it into
VVCoconut - 1/4 cup (Grated) modak.
VVCardamom - 1 Tbsp (powdered) VVModak can be shaped using mould or by flattening
VVWater as required the dough and sealing the edges.
VVSalt as required VVFill the stuffing inside the modak and seal it.
VVSteam the modak in the cooker for 10 - 15 minutes.
VVRemove immediately and serve