Low in fat & cholesterol, high in iron & fibre and good in carbs, Vegetable Dalia is a healthy wholesome nutritious ensemble of cooked bulgur (also called daliya or cracked wheat) and healthy vegetables. It is quite simple to prepare and also delicious when served hot with chopped coriander leaves as garnish.
1 cup Dalia (Cracked Wheat) 1 carrot 125 gms green peas 1 tsp. oil 1 finely chopped medium-sized onion 1 tsp. ginger-garlic paste Salt and pepper to taste
Preparation Time: 10 minutes Cooking Time: 15 minutes.
1. Peel carrot and peas. Cut carrot into small cubes. 2. Mix Dalia with the vegetables in a cooker, pour three cups of water and boil it. Keep it aside. 3. Shallow-fry the finely chopped onion in little oil, until it turns golden brown in colour. Add ginger-garlic paste. Fry for another two minutes. 4. Sprinkle salt & pepper to it and mix well. 5. Add the boiled vegetable-dalia mixture to it and combine well. 6. Garnish with coriander and tomato. Serve hot.
Loaded with Calcium, proteins, iron and other minerals, Ragi Soup is a healthy way to enjoy the goodness of wholesome vegetables and the nutritious cereal. Quite simple to prepare, it leaves you satiated and healthy.
Ragi Flour - 1/2 cup Carrot – 1 chopped Cabbage (cut finely) - 1/4 cup Beans – 10 chopped Onion– 2 finely chopped Capsicum – 1 chopped Tomato – 1 chopped Curry Leaves – a stem Ginger – a small piece finely chopped Garlic – 4 cloves Butter – 1 tablespoon Pepper powder as needed Salt as needed
1. Mash tomato. 2. Heat butter in a pan. 3. Add ginger, garlic, onion, curry leaves and fry for a few minutes. 4. Add vegetables, tomato and fry. 5. When vegetables are cooked, mix Ragi flour with 4 cups of water and add to the contents. 6. Stir constantly and when Ragi flour is cooked, add salt, mix well and switch off the stove. 7. Add pepper powder, garnish with chopped coriander and serve hot.
Dates Kheer, or Dates Payasam is a healthy substitute for the traditional kheer, as it contains the goodness of dates, and doesn't need ghee or sugar to be added into it. The super-food Dates are a good source of Calcium, Iron, Potassium, and Magnesium, along with other essential minerals which are all beneficial for health. It also provides relief from constipation and other health problems.
Milk – 2 ½ cups Dates - 10 chopped into small pieces Mixed nuts (broken/chopped) - 2 tablespoon Cardamom powder - 1/2 teaspoon
• Warm 1/2 cup of milk and soak chopped dates for 1 hour. • After 1 hour, grind it to smooth paste. • Boil the remaining two cups of milk till it reduces into 3/4th. • Into it add the grinded paste and mix well. • Let it boil for another 5 - 7 minutes in low flame. • Then add broken nuts, and cardamom powder into it. • Serve cold / hot.
Please Note: If you are keeping dates in the fridge, do defrost it before 4-5 hours.
Crispy and Yummy, Oats Dosa is a healthy and nutritious ensemble loaded with heaps of health benefits that is recommended as a healthy breakfast choice. Prepared with the Super-food Oats, this recipe is not only good for heart and blood pressure but also has a rich fiber content which helps in weight-loss.
Oats – 1 cup Rice flour– 1/4 cup Rava – 2 tbsp. Cumin seeds – 1 tsp. Salt as required Oil to grease the pan
Oats Dosa can be prepared instantly, in about few minutes.
• Dry roast oats on low flame for 2-3 mins until they are slightly crisp. • Grind it then to a smooth batter with all the above said ingredients except oil. • Add water to make it to a thin consistency like rawa dosa. • Heat the dosa pan and pour the batter to make dosa. • Cook in medium flame and when the dosa turns golden brown, take out and transfer to a serving plate. • Serve hot with accompaniments like sambhar or chutney.
Crispy and healthy, baked Corn Vada is a delicious replacement for the deep fried snacks and fatty starters. With a good amount of health friendly corn and chana dal as its principal ingredients, this super food helps the heart by lowering cholesterol and also has a low Glycaemic index (G.I), which makes it a healthy food for those suffering from diabetes.
• Fresh Corn – 1 cup • Channa Dal – 1 cup • Finely chopped medium onion – one • Finely chopped ginger – 1 piece • Chopped Red/Green chillies – 4-6 • Turmeric powder - 1/2 tsp • Cumin seeds - 1/4 tsp • Asaefoetida - a pinch • A few finely chopped Curry Leaves • Salt - to taste
1. Grind the corn with ginger and green chilies. 2. Soak the chana dal in water for an hour. Drain and coarsely grind it. 3. Mix both of them and then add the remaining ingredients. Mix well again. 4. Take a handful of the mixture and make balls out of them. Then shape them as vadas. 5. Grease a baking tray with oil, preferably olive oil, and line the vadas. Sprinkle a drop or two of oil on top of each vada(Optional). 6. Bake it in an oven preheated to 350 degrees for 45 minutes to 1 hour. 7. Serve hot with mint chutney or eat as such.