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| VERMICELLI IN SPICY YOGURT |
Ingredients:
• Vermicelli 100gm
• Yogurt 200gm
• Green chilies, chopped 1 – 3
• Ginger, 1 inch Piece -grated
• Turmeric Powder a pinch
• Chana Dal 1/4 tsp
• Mustard Seeds1/4 tsp
• Cumin Seeds 1/4 tsp
• Chilli flakes 2
• Curry Leaves 6
• Asafoetida a pinch
• Oil 1 tbsp
• Salt to taste
Preparation:
1. Boil 2 cups of water; add vermicelli, few drops of oil and salt.
2. Turn the flame off when vermicelli is cooked and transparent (around 3 – 5 minutes).
Strain the vermicelli and keep aside.
3. In a mixing bowl, whisk together yogurt, few tablespoons of water, turmeric powder and salt.
4. Carefully stir in cooked vermicelli.
5. Heat oil in a pan on medium flame; add chana dal, mustard seeds, cumin seeds, chili flakes, curry leaves, asafoetida in order.
6. When chana dal starts to change color, add grated ginger and green chilies.
7. Fry briefly and remove from heat.
8. Add to the vermicelli and yogurt mixture.
9. Mix thoroughly and serve chilled.
Serves - 3
Nutritive value per serving: -
• Calories 157 kcal
• Protein 5gms
• Fat 3gms
• Calcium 106mg
VEGETABLE BIRYANI
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| VEG BIRIYANI |
The use of brown rice and vegetables makes this dish a very healthy and nutritious meal for adolescents.
Ingredients: -
• Brown Rice 200gm
• Cauliflower 100 gm
• Tomatoes, 200gm
• Carrot 100gm
• French beans 100gm
• Peas 50gm,
• Curd 100gm
• Onion 50gm
• Green chilly 1
• Ginger paste 1tsp
• Garlic paste 1tsp
• Red chilly powder 1/2 tsp,
• Cumin seeds 1tsp;Cinnamon 1/2inch;Cloves 2
• Mustard seeds 1/2 tsp
• Black pepper powder 1 pinch
• Cooking oil 10ml
• Salt to taste.
Preparation: -
1. Boil the rice in plain water .Drain the excess water and keep aside
2. Finely chop Cauliflower, Carrot, Onions, French beans, Tomatoes and green chilly and keep aside.
3. Take a frying pan and pour some oil.
4. When hot add the vegetables one at a time.
5. Sauté each vegetable on full flame till it gets cooked.
6. Take another frying pan and pour 1 tablespoon oil.
7. When hot add the mustard seeds, green chilly, cumin seeds and cinnamon stick.
8. Add cloves, black pepper powder, onions, garlic paste, ginger paste, red chilly powder, salt and sauté well.
9. Add finely chopped tomatoes and cook for 3 to 5min.
10. Whip the curd in a blender for few seconds, pour it into pan and stir well.
11. Cook briefly and add all the sautéed vegetables.
12. Add this mixture to cooked rice and mix gently.
13. Cook for five minutes on a low flame.
14. Garnish the Biryani with coriander leaves and serve hot with some onion and curd raita.
Serves -5
Nutritive value per serving: -
• Calories 217kcal
• Protein 5 gms
• Fat 4gms
• Calcium 87mgs
• Iron 1.5gms
Nutritious Kathi Rolls
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| RAJMA KATHI ROLL |
Kathi rolls are a hot favorite among the adolescents and the use of kidney beans as a filling makes the dish rich in both calcium and protein.
Ingredients: -
1. Whole wheat flour 200gm
2. Warm milk 100ml
3. Red kidney beans (Rajma), soaked overnight 200gm
4. Tomatoes 100gm
5. Curd 50gm
6. Onions 100gm
7. Ginger 2tsp
8. Garlic 1tsp
9. Turmeric powder 1/2 tsp
10. Chili powder 1tsp
11. Coriander powder 2 tsp
12. Coriander leaves 2tsp
13. Cooking oil 5ml
14. Salt to taste
Preparation: -
1. Pressure cook the rajma in 2 cups of water for 10 minutes till tender. You should be able to mash the rajma with your fingers.
2. Heat oil in a non-stick pan, add chopped onions, ginger and garlic and sauté till the onions are light brown in colour
3. Add chopped tomatoes, turmeric powder, chili powder, coriander powder and salt and cook till oil separates.
4. Add cooked rajma and mix well.
5. Add curd and continue cooking till mixture is dry.
6. Add finely chopped coriander leaves and mix well. Keep aside to cool slightly. Divide into 4 equal portions and flatten in the shape of a long kabab.
7. Lightly roast on a tava using very little oil.
8. Combine wheat flour, warm milk and knead into soft dough using enough water.
9. Divide the dough into 4 equal portions.
10. Roll out each portion into chapati.
11. Cook each chapati lightly on both sides on a hot tava.
12. Place one portion of the Rajma kabab along the chapatti and roll up tightly.
13. Cut into two-inch long pieces and serve hot
Serves 5
Nutritive value per serving: -
• Calories 300kcal
• Protein 15gms
• Fat 1.68gms
• Calcium 181mgs
• Iron 4.3mg
Power Packed Paratha
The use of cauliflower greens and sesame seeds makes this a very nutritious recipe in terms of calcium and is very healthy for growing adolescents
Ingredients:
• Cauliflower green 200gm
• Sesame Seeds 50gm
• Bengal Gram Flour 50gm
• Whole wheat flour 200gm
• Onion 100gm
• Cumin seeds 5gm
• Coriander leaves finely chopped 1tsp
• Cooking Oil 20 ml
• Red Chili Powder 1/2 tsp
• Asafetida 1 pinch
• Salt to taste
Preparation: -
1. Mix Besan and Whole wheat flour together in a mixing bowl.
2. Make dough using some warm water.
3. Dry roast Sesame Seeds.
4. Finely chop cauliflower greens.
5. Add sesame seeds, chili powder, turmeric powder, asafetida, cumin seeds, coriander and chopped onion to it.
6. Make two medium size thin chapattis.
7. Add filling to one chapatti and cover it with the second one.
8. Put this paratha on a heated Tava or Pan.
9. Cook on both sides with a little oil till done.
10. Serve hot with Yoghurt or Lassi.
Serves: - 4
Nutritive value per serving: -
• Calories 380kcal
• Protein 14gms
• Fat 12gms
• Calcium 550mg
• Magnesium 90mg
Recipes for Adolescent
Nutritious Lotus Stem Momos
Momos are liked a lot by the adolescents and so the Nutritious Lotus Stem Momos have been developed to improve the nutritive value while retaining the taste . These momos are a rich source of protein & iron.
Ingredients:-
• Wheat flour 50g
• Refined flour 50g
• Bengal Gram Flour 25g
• Lotus stem 75g
• Soya bean (granules) 50g
• Garlic 12 cloves
• Onion 50g
• Green chili 5g
• Salt (to taste)
Serves- 5
Method of preparation:-
Filling:-
• Finely chop onions, garlic, green chillies and grate the lotus stem.
• Soak the Soya bean granules for 10 mins in water.
• Squeeze out the water and keep aside.
• Cook Soya bean granules, chopped onions, garlic, green chili, salt in a pan for about 5 minutes.
Momo Base
• Combine wheat flour, Bengal gram flour and refined flour in a bowl, mix well and knead to form a soft dough.
• Make small balls from the dough.
• Roll them into small circles and put 1 tsp of the filling in the middle.
• Seal it and steam in a momo steamer for about 20 minutes.
• Serve hot with green mint chutney.
Nutritive value per serving:- 5 (one serving is equal to 5 momos)
• Calories(kcal) - 142
• Protein(g) – 8.8
• Fat(g) – 0.6
• Iron(mg)-5.8
• Fibre(g) – 2.2
Healthy Whole Wheat Burger
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| WHOLE WHEAT BURGER |
Burgers are hot favorite of adolescents, but usually tend to be very unhealthy and high in
calories and fat. Reducing the calories and fat in burgers is easy with a few simple changes in the
ingredients being used
Ingredients:-
• Whole Wheat Bread-4 slices(80g)
• Bottle gourd-50g
• Onion (small)50g
• Tomato-50g
• Besan flour-25g
• cabbage leaves-4
• Wheat semolina-10g
• Cooking oil 10ml
• Cumin seeds-2g
• Turmeric powder-2g
• Coriander leaves-2g
• Red chili flakes
• Salt
For tomato chutney
• Tomato- 50g
• Coriander leaves-5g
• Green chilies-2g
Grind all the above and add salt to taste
Serves- 2
METHOD
• Peel and wash the Bottle gourd and slice it into ½ inch round pieces.
• Squeeze and drain the water from the Bottle guard using your palms
• Make a bater using besan flour, wheat semolina, cumin seeds, coriander leaves, turmeric and salt to taste.
• Dip the slices of bottle gourd in the batter and cook on a tava smeared with very little oil.
• Cook on both sides on low flame till done.
• Take a slice of brown bread. Spread tomato chutney on it.
• Place a cabbage leaf, tomato and onion slice and bottle guard cutlet on it
• Sprinkle some chilly flakes.
• Serve with chutney
Nutritive value per serving:- 1 burger
• Calories(kcal) - 226
• Protein(g) – 7.4
• Fat(g) ----- 6.3
Recipes for Adult
Grilled Soya Sandwich
Grilled Soya sandwich is very easy to make, and the only limit on the kinds of sandwiches you can make
is your imagination!
Ingredients:-
• Soya granules-50g
• Brown Bread-10 slices(250g)
• Onion-50g
• Tomato-100g
• Capsicum-50g
• Lettuce leaves (tender) 5g
• Black pepper-5g
• Oil-10ml
• Coriander Leaves -garnishing
• Red chili flakes- to taste
• Salt
Serves - 5
Method:-
• Soak soya granules in warm water for 10 minutes.
• Squeeze out all the excess water and keep aside.
• Finely chop all the vegetables except lettuce leaves
• In a pan heat oil and add all the vegetables, soya granules and seasonings. Saute well, turn of the flame, and keep aside to cool.
• Take 2 slices of bread. Place a lettuce leaf on one slice, spread filling on it and cover with the other slice.
• Toast in a non-stick sandwich toaster till crispy golden brown.
• Serve hot with chutney /sauce
Nutritive value per serving:- 1sandwich
• Calories(kcal) - 186
• Protein(g) - 9.8
• Fat(g) - 2.8
Masala Sprouty Noodles
Pulses are a rich source of protein and sprouting them increases the vitamin content. So this combination of noodles and sprouts enhances the overall nutritive value of the dish.
Ingredients:-
• Noodle-50g
• Moong Sprouts-50g
• Peas-10g
• Cauliflower-50g (chopped)
• Carrot-50g (chopped)
• Capsicum, 1 medium (chopped)
• Tomato, 1 medium (chopped)
• Onion, 1 medium (chopped)
• Ginger-5g (chopped)
• Garam masala 1- tsp
• Lemon juice-10ml
• Oil 1tsp
• Green chili- 1 (chopped)
• Cumin seeds 5g
• Salt (to taste)
Serves 3
Method:-
• Boil Noodles and drain the excess water.
• Heat oil in a pan, fry onion, cumin seeds, green chili, and tomato. Add moong sprouts, carrots, peas, capsicum, cauliflower and ginger.
• Sprinkle salt and garam masala.
• Add Noodles and pour lemon juice over it. Toss it to mix all the ingredients well.
• Garnish with coriander leaves.
Nutritive value per serving:-
• Calories(kcal) - 77
• Protein(g) – 3.4
• Fat(g) – 1.9
Recipes For Post Menopausal Condition
Palak Soya kabab
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| PALAK SOYA KEBABS |
Quick to make and good to eat is the perfect caption for Palak Soya kebab. This snack is a rich source of phyto estrogens that is essential in the post menopausal stage .
Ingredients:-
• Soya granules- 25g
• Spinach - 100g
• Garlic paste – 2tsp
• Ginger paste – 1tsp
• Cumin seeds- ½ tsp
• Bread Crumbs- 50g
• Oil – 2tsp
• Onions -50g
• Cumin powder - ½ tsp
• Red Chili Powder – ½ tsp
• Salt to taste
Serves 4
METHOD:-
• Blanch the spinach.
• Grind the blanched spinach and mix with the ginger and garlic paste.
• Add the soy granules (soak in water water & then drain out the excess water), salt, roasted cumin powder and red chili powder, grind further.
• Add onions and breadcrumbs to this mixture.
• Make 8 small balls out of the mixture and shape it into kebabs
• Heat oil in a non-stick pan. Cook the kebabs till golden brown
• Serve hot with chutney
Nutritive value per serving:- 2 kebabs
• Calories(kcal) - 100
• Protein(g) – 4.7
• Fat(g) -4.2
Ragi Uttapam
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| RAAGI UTTAPAM |
Ragi is one of the richest sources of calcium and is thus an ideal choice of ingredient for recipes for post menopausal women
Ingredients:-
• Ragi Flour-125g
• Moong dal Flour-100g
• Coriander leaves-50g (chopped)
• Green chilies -5g (chopped)
• Cumin seeds-5g
• Flax seeds- 1.5tsp(roasted, cold pressed & ground)
• Oil-1 Tbsp
• Salt (to taste)
For Topping
• Carrot grated-100g
• Cabbage-100g
Serves 4
• Method:-
• Grate the carrot and finely shred the cabbage
• Mix the flours with finely chopped coriander, green chilies, ground flax seeds, salt and cumin seeds.
• Pour water to make batter of medium consistency.
• Heat a non stick tava and grease it with oil. Pour a small portion of mixture and spread well. Top with grated vegetables and sprinkle flax seeds over it.
• Cook on both sides on a medium flame till golden brown.
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