All that we eat and drink is our diet,food intake.
Food gives you energy and stamina for work,stability and security.Right kind and amount of food gives you good nutrition.
When we feel hungry we eat food.Food gives feeling of satisfaction and renew our strength.
Food helps to maintain and renew worn out cells of body,provides energy for all activities,protect from infection.
Malnutrition means undesirable kind of nutrition, imbalance of nutrients in the diet and ill health.
Overnutrition means intake of excess nutrients.It leads to obesity.Malnutrition includes undernutrion and overnutrition.
ONE SHOULD EAT TO LIVE NOT LIVE TO EAT
BALANCED DIET is a diet consisting of a variety of different types of foods in proper quantities and proportion,providing adequate amounts of the nutrients necessary for good health.It is essential to get the right type and amount of foods to support a healthy lifestyle.Macronutrients like protein and carbohydrates and micronutrients like vitamins and minerals,each of them has a different role to play in maintaining various body functions.
All foods are good sources of certain nutrients.Combination of cetain foods in our diet increases their nutritional value.Cereals and pulses,eaten together are nutritious e.g.khichadi,missi roti etc.
A combination of cereals with vegetables increases vitamins and minerals in the meal e.g veg.stuffed paratha,sandwiches etc.
BALANCED DIET FOR CHILDREN
Starting school can bring a number of changes in child's eating habits. A hungry child cannot concentrate and participate fully in the school activity.
A good breakfast must include not only cereals but protein,vitamin and calcium.Many children needs packed lunch.Child's lunchbox should pack with at least three food groups.It is tough to please children.Adequate nutrition is necessary for steady growth of children.
According to Nutrition consultant, when it comes to dry lunch,mothers can pack vegetables parathas rich in vitamins and minerals.paneer parathas are rich in carbohydrates and protein
when the child come home from school, snack or small meal is must.
Different children will have different appetite and needs.So use the suggested menu chart as a rough guide.
Menu for school going child
Breakfast ;
Paratha,Bhakri, Potato poha,upma
Idli, veg. paratha,methi ghavan,
Paustic paratha,mini uttappa,
thalipeeth
Milk, fruit like banana,orange
Guava
chapatti,dal,leafy vegetables,salad
Buttermilk, a small bowl of curd
snack
tea, flavoured milk
biscuits,chikki,murmura,popcorn,peanuts,chana
bread butter, chivda,doodhi muthia,aloo tikka
Dinner
chapati,vegetable dal rice,milk curd, salad
Family style meals are an important part of helping children develop the social skills to becoming a happy,healthy,and independent eater.From the food you offer,let them choose what they will eat and how much of it they want.Schedule regular meal time.Let kid's stop eating when they feel they've had enough.Food preferences are developed early in life,so prepare and offer variety.
Sweets and desserts are fine but don't turn into the main reason for eating dinner.Do not give fizzy drinks.In daily diet include 2 to 3 serving of fruits and vegetables.They may need to eat four to five times a day.
Permanent teeth start erupting at about 6 to 8 years.Do not give too many sweets.
simple guidelines
Don't skip breakfast
Avoid junk food
To prevent caries in teeth,avoid oily and sweet foods
Eat fruits and vegetables
drink plenty of water.
Avoid outside food like open stall,thela,roadside food.
Include items from all food groups in the daily diet.
BALANCED DIET FOR ADOLESCENCE
There is two group for adolescence [1] 13 to 15 years [2] 16 to 18 years
Adolescence is a growing period.Between the years 13 and 18,teenage years.It is final physical growth period.
Nutrient needs are going to be proportionately higher during growth period.
Cereals,protein containing foods like dals,milk,vegetables,fruits are very important.
In this age the need for all minerals necessary but calcium,zinc and iron are essentials.
The nutritional needs during adolescence are determined by the growth on an individual basis.
sample diet chart for teenagers
Breakfast
Milk , milkshakes,1or 2to 3 gparatha
2 or 3 to 5 bread slice with butter
Fruit any
Lunch
chapatti 4 or stuffed roti,paratha
Sabji 1 katori,salad 1/2 katori curd,butter milk,
Snack
sandwich ,bhel,handavo,chilla,chat
tea or milk
Dinner
2 to 3 chapati,rice 1 katori
or 2 katori rice1 katori dal,
1 katori leafy vegetables
salad,curd,papad
BALANCED DIET FOR ADULT MAN AND WOMAN
Adulthood period is from 25 years to 60 years.people over 60 years are older adults.
As adults, our main concern is to maintain body in good health.Nutrition is important to
maintain the body function and prevent the development of disease such as heart diseases,diabetes,
joint pain,thyroid, cancer which may occur due to faulty eating habits.
Women have higher iron requirement than men because they lose some amount of iron through menstruation.
Both needs calcium,vitamin A,and folic acid equally.
The more the amount of physical activity that you do,the higher is your energy requirement.
Sample diet chart for adult man and woman
Breakfast
poha,bread 2to 4 slice and butter,parathachapati,idli,dhokla,upma
 |
| POHA |
Lunch
3to 5 chapati,
2 small katori rice
dal 1 katori
green vegetables 1 katori salad 1/2 katori
curd,buttermilk,
Tea time
1 cup tea/coffee
2 to 5 biscuits,bhel,chat,
Dinner
2to 4 chapati
1 or 11/2 katori rice
1 katori dal
salad,raita
1 katori vegetables
papad, curd
NUTRITIONAL NEEDS FOR ELDERLY
You have noticed that there are changes in body function of people,as they move from
adulthood to middleage and than oldage, some loose their teeth,complain about difficulties in digestion.
The changes vary from person to person.
Ability to smell and note differences in tastes reduces with age,which leads to decreased
enjoyment of food.The need of protein does not change with age.
They need the same nutrients that needed earlier,in this stage of life also.
In old age, bone lose calcium and become lighter. These lighter bones break easily.
Elders need to pay special attention to meet the calcium needs.The requirement of fiber
and water is same in adult life.Include fruits which supply vitamin C,include milk,
5to 6 glasses of water,avoid fried foods,avoids sweets,soft drinks.
Breakfast recipes Methi ghavan is Maharashtrian quick and instant dosa recipe.
This recipe is simple and takes just 10 minutes to prepare.
METHI GHAVAN
INGREDIENTS
1cup rice flour
1/4cup methi leaves finely chopped
grated ginger
1tsp green chilly chopped
1tsp cuminseeds
1/4tsp turmericpowder
salt to taste
oil for cooking
METHOD
Mix all ingredients and add 2cups of water to make batter.
prepare batter in pouring consistency.
Heat non-stick tava on a medium flame.
pour batter and spread evenly.
Apply oil around it and cook both the sides.
Cook golden brown in colour on both the sides.
Veg. paratha is a delicious and nutritious recipe.various vegetables are sauted to make
stuffing.
VEG.PARATHA
INGREDIENTS
1cup wheatflour
1/2 cup maida flour
2 tsp oil
1/4 cup chopped cauliflower
1/2 cup grated carrot
1 boil and mashed potato
1/4 cup doodhi grated
1/4 cup boiled and mashed green peas.
1tbsp oil
1/2tsp cuminseeds
1 greenchilly finely chopped
1/2 tsp amchur powder
few chopped coriander
salt to taste
ghee/oil for cooking.
METHOD
Combine wheatflour,maida, 2 tsp oil ,salt and knead soft dough
using required water.Grease palms with oil and knead again. keep aside.
Heat oil in a pan and add cumin seeds
When cuminseeds crackle, add cauliflower,grated carrot.
squeeze water from doodhi and add. cook on a medium flame
for 5 to 7 minutes. stir continuously.
Add mashed potato, green peas and amchur powder,coriander and salt.
mix well and cook on a slowflame for 2 minutes.
keep aside and let it cool.
Roll a portion of a dough in small circle using plain flour for dusting.
place a portion of stuffing in the centre and gather all the corners.
close sides in the centre and seal tightly.
again dust with little flour and roll into a circle.
Heat a non-stick tava and place paratha on it.
Flip and cook using a little oil/ghee on both sides,till golden brown spots appear.
OATS APPLE AND NUTS PORRIDGE
INGREDIENTS
2tbsp instant oats
1/2cup milk
4soaked almonds,peeled and grated
few nuts like cashews,dates,walnuts
5 raisins
1/2 tsp jaggery/sugar
METHOD
Mix oats and milk in a pan
put on a heat and keep stirring for 2 minutes
Add grated almond and raisin,jaggery/sugar
stir continuously
once porridge thickens,take off pan from heat.
Keep aside for little cool down.
Topped with chopped apple and chopped nuts like cashew,dates.
OATS AND BROKENWHEAT PORRIDGE
INGREDIENTS
1/4cup rolled oats
1/4cup brokenwheat
1cup milk
1/4 cup sugar
2 1/2 tbsp. butter
1 unpeeled apple
1 banana piece
METHOD
Heat butter in a pressure cooker and add broken wheat.
Saute for a 3 to 5 minutes on medium flame.Stir continuously.
Add oats and saute again for 2 minutes on slow flame
Add milk and 1 cup water.
Mix well and close lid of pan.
Pressure cook for 2 to 3whistles.
.Keep aside for 10 minutes.Open lid and add sugar while porridge is hot.
Add apple and mix well to dissolve sugar properly.
Garnish with banana piece
VEG MAYONNAISE SANDWICH
INGREDIENTS
4 slice bread
2 onion finely chopped
2 tbsp. capsicum finely chopped
2tbsp carrot grated
2tbsp cabbage finely chopped
3 tbsp mayonnaise
1/4 tsp blackpepper powder
salt to taste
1 tbsp green chutney
METHOD
Take a bowl and mix carrot,cabbage,onion,capsicum,salt and pepperpowder .
Add mayonnaise and green chutney. Mix well.
Toast bread and apply veggie mayo mixture on one slice.
Cover another toasted bread slice and cut into pieces.
You can make the sandwich without toasting the bread.
It can be packed into kid's tiffinbox too.
LEFTOVER MASALA IDLI
INGREDIENTS
8 leftover idli
2tbsp oil
1 cup onion and capsicum finely chopped
1/4tsp gingergarlic paste
1 green chilly finely chopped
1medium tomato finely chopped
salt to taste
1/4 tsp turmericpowder
1/2 tsp redchillipowder
1/2tsp sambharpowder/ pavbhaji masala
few coriander to garnish
METHOD
Cut idli in small pieces
Heat oil in a pan and add chopped onion,capsicum and salt.
Cover and cook on slowflame.
Add greenchilli,ginger garlic paste and mix well.
Add tomato piece and cook till it is soft.
Mash using flat spoon and make it pulpy.
Sprinkle some water and mix well.
Add turmeric powder, redchilli powder,sambhar masala/pavbhaji masala.
Add idli pieces and mix properly so the masala is coated to idli pieces.
Garnish with coriander powder.
MINI UTTAPAM
Survey conducted found that Chennai has the best breakfast 'nutrient profile'in India.
Mini uttapam is convenient to make. Preparation of uttapam in mini format with cheese
gives exicitig appearance.Need grated cheese and green chilly,coriander leaves.
INGREDIENTS
1 cup idli batter
1 small carrot grated
1/4 cup small piece of tomato
1/4 cup grated beetroot
chopped coriander.
Idli Milagi podi powder
2tbsp oil greasing and cooking.
METHOD
Heat mini uttapam pan and grease it using little oil.
Pour small spoonful of idli batter in each uttapam mould.
sprinkle grated carrot,grated beetroot,tomatoes and coriander evenly
over each mini uttapam ,sprinkle milagi podi powder.
press lightly with wooden spoon.
Flip and cook on both the sides on a medium flame using required oil.
CHEESE
All children loves eating cheese.Cheese and other dairy foods are good
source of energy,protein,calcium,and vitamin A. A portion of cheese can be one of the
three portion of milk and other dairy products but cheese can be high in saturated fat,need
to watch portion sizes carefully for under five children.Cheese sandwiches are often a bit
of a staple in children's lunchboxes.
Cheese can provide great health benefits for children.Cheese has natural fats that can help
with a healthy way to gain weight, and also offers many vitamins,bone building calcium
and magnesium.Back to school is fast approaching,and packed lunches provide an easy
opportunity to expand child's plate.Add cheese into child's meals that he/she loves.
CHEESE UTTAPAM
INGREDIENTS
1cup idli/dosa batter
1small greenchilly chopped
grated cheese
coriander leaves
METHOD
Heat a non-stick pan and grease with a drop of oil.
and spread all over with wooden spoon.
pour small spoonful of batter.
Make thin uttapam.
sprinkle grated cheese,chilly piece.
Add little oil to the corner of the uttapam
Do not flip on other side.
Add coriander,press gently.
when bottom appears golden brown take it out.
CHILLI CHEESE TOAST
INGREDIENTS
6 slice of brown bread
1/2cup grated cheese
1 green chilli chopped
1/2tsp grated ginger
Black pepper powder
Salted butter
METHOD
Grate the cheese.Add chopped chilles
and ginger paste,pepper powder.
Apply butter on both the sides of bread slices.
Spread the filling of cheese on one slice.cover with other buttered slice.
Toast the sandwich in sandwich maker.
CHEESE PARATHA
INGREDIENTS
1 cup whole wheat flour
1/4tsp salt
1tsp ghee
Water for kneading
Stuffing
1boiled potato mashed
1/2cup grated cheese
1/4cup finely chopped onion
1 green chilli chopped
Few chopped coriander leaves
1/4tsp chat masala
Ghee for roasting
METHOD
In a parat,take 1 cup flour,salt,ghee and knead soft dough with enough water.
Grease the dough with a tsp oil to avoid from drying.
For stuffing,In one bowl mash potato and add finely chopped onion,ginger,coriander leaves.
Add grated cheese and green chilli.Add chat masala,
Keep aside stuffing.
Pinch out medium size ball from dough and dust with dry flour.
Roll it in a circle and place the prepared stuffing in the centre.
Take the edge and pleat. Join the pleats together and press gently.
sprinkle some flour and roll to a chapatti size.
Roast paratha on hot tava
Add a tsp of oil.Flip and roast .Pour oil on edges.
Cook till both sides are roasted properly.
Kids lunchbox.It is challenging task to find idea about kids lunch box as moms are very
interested to load their boxes with nutrition.Some kids like to eat only rice based dishes
and avoid roti,paratha, some likes finger foods like rolls and sandwiches so they could
rush to play in the leisure
TIFFIN BOX is air-tight container that does not dry up or leak the food and keeps it fresh.
The lunch box is most often been used by school children to take packed lunches,or a snack
from home to school.Healthy lunches and snacks are important for active children.
There are many dishes that can be packed in the tiffin box like pulaos and parathas.
Plan your menu for tiffin box previous evening to save time in the morning.
MIXED SPROUTS PULAO A good dish to pack in tiffinbox for chidren,younger,officegoers.
INGREDIENTS
1 cup boiled mixed sprouts
2tsp ghee/oil
1or 2 cloves
pinch of hing
1/4tsp turmeric powder
1/2 tsp red chilli powder
1 tsp dhania powder
1 tsp gram masala powder/pavbhaji masala
salt to taste
1 small greenchilly chopped
1 tsp grated ginger
1/2 cup capsicum
1/2 cup onion or spring onion
1/4 cup chopped tomatoes
chopped coriander
METHOD
Heat oil/ghee in a pan,add cloves,hing.
Add chopped green chillies,grated ginger,capsicum,onion.
Saute on a medium flame for 2 to 4 minutes.
Add chopped tomatoes,coriander powder,turmericpowder, redchilli powder.
Mix well and cook for a 3 to 5 minute.stir continuously.
Add mixed sprouts,cooked rice, and salt,mix well and cook for 2 minutes
Add pavbhaji masala/garm masala and mix well.
garnish with coriander and greens of spring onion
RAJMA CHAWAL. This is lip-smacking and stays fresh in the tiffin box for 4 to 5 hours.
Easy for children to handle at recess-break time.
INGREDIENTS
1/4cup rajma soaked
11/2 cup cooked rice
1/2 tbsp. oil
pinch of turmeric powder
1/4 tsp redchilli powder
1/2 tsp dhaniya jeera powder
1/4 tsp cuminseeds
pinch of hing
1/4 cup chopped onion
1/4 tsp ginger garlic paste
1/4 cup tomatoes chopped
salt to taste
METHOD
Heat oil in pressure cooker and add cumin seeds and hing.
Add onion,and ginger garlic paste and saute fo 3 minutes
Add tomatoes ,turmeric powder,redchilli powdr,dhaniyajeera powder
and salt. mix well and stir continuously.
Add rajma and mix well.Add 1/2 cup water and pressure cook for 3 whistles.
Allow it cool.Open pressure cooker and mix rajma slowly,
keep pressure cooker on slow flame ad add cooked rice,mix gently.
Keep it for 2 to 4 minutes and stir well.
Add chopped coriander.
Pack in airtight tiffinbox when it became cool completely.
CURD RICE.This is traditional southIndian recipe.Best for summer days.
INGREDIENTS
1/2cup cooked and some
mashed rice
1/2 cup fresh curd
1tbsp milk
1/2 cup grated carrot and cucumber
or finely chopped carrot and cucumber
salt to taste
FOR TEMPERING
1/2 tbsp. ghee
1/2 tsp mustard seeds
1tsp urad dal
pich of hing
1/4 tsp green chilli finely chopped
1/4 tsp grated ginger
few curry leaves
METHOD
Add whisked curd in mashed rice.Add salt,carrot and cucumber
Heat ghee and add mustard seeds and pinch of hing.
when mustard seeds crackle add curry leaves add urad dal and saute well.
Add greenchilli and grated ginger.saute for a few seconds.
Pour this tempering to rice and mix well
keep aside to cool.
Pack in airtight tiffin or lunch box.
CORN AND CAPSICUM RICE This is kid friendly rice with colour capsicum and corn.
It stays good for 4 to 5 hours in kids lovely tiffin box and adults lunch box.
INGREDIENTS
1/4 cup boiled corn
1/2 cup chopped capsicum red,yellow and green
1 cup cooked basmati rice
1/2 tbsp. oil
1/4 cup finely chopped onion
1/4 tsp garlic paste
2 tbsp. tomato ketchup
1/2 tbsp. tomato puree
14 tsp redchilli powder
pinch of sugar
salt to taste
METHOD
Heat oil in a pan,add onion and garlic paste,saute for a while.
Add the boiled corn and coloured capsicum and saute on a mediumflame for 4 to 5 minutes.
Add tomato ketchup,tomato puree,redchilli powder, sugar,mix well and cook on a slow flame
for 2 to 4 minutes
Add cooked rice ,salt and mix well .
Cook for 2 to 4 minutes while stir occasionally.
It is an ideal lunch box recipe for kids and adults .
HANDVO Handvo is gujarati savoury cake.It deserves to be a complete meal.It is often made with mixed lentils,rice,bottlegourd,other vegetables like grated carrot,green peas.Readymade flour is
available in gujarati's grocery stores.Grated bottlegourd is required to make handvo soft inside and
crispy outside. Handvo is delicious option for breakfast,snacks and tiffinbox.
 |
| HANDVO |
INGREDIENTS.
2cup handvo flour
4tbsp curd
1/2tsp turmeric powder
1tsp redchillipowder
1tsp greenchilli ginger paste
salt to taste
pinch of hing
pinch of sugar
1/2 tsp sodabicarb
1/2 cup grated bottlegourd
1/4cup grated carrot
1/4 cup green peas
For tempering
6tsp oil
1/2tsp sesame seeds
1/2 tsp mustardseeds
METHOD
Soak handvo flour in curd and enough water. keep aside overnight to ferment.
Take one small katori and add 1tsp water,1tsp oil and 1/2 tsp sodabicarb.mix well.
It turns in milky texture.
Pour this mixture in handvo batter.
Add grated bottlegourd,,grated carrot,greenpeas,turmericpowder,redchillipowder,sugar
gingerchillipaste,and salt. mix well.keep aside.
Heat oil in a non-stick pan and add mustard seeds.when crackle add sesame seeds and hing.
saute for a second. Add handvo batter evenly.
Cover and cook on a slow flame for 8 to 10 minutes.
Base turns golden brown and crispy.
Lift the handvo gently using a large spoon and turn it over other sides.
Cover and cook for a 5 to 8 minutes till it turns golden brown.
keep on a plate and cool slightly.
Cut into four equal portion.
Serve with green chutney.
DRY SABJI FOR TIFFIN /LUNCH /DINNER
POTATO CHIPS SABJI
INGREDIENTS
2cup potato cut in chips shape
Oil for frying
1tbsp oil
few cashewnut
1/tsp poppy seeds
1/4tsp cuminseeds
1/4tsp sesameseeds
1/4tsp turmericpowder
1/2tsp redchilli powder
1/tsp sugar
salt to taste
lemonjuice
METHOD
Heat oil in a broad pan and fry potato chips.
Keep aside on tissue paper.
Add cashew and saute on a mediumflame.when seems golden brown
keep aside.
Heat oil in a non-stick pan and add cuminseeds.
Add poppyseeds, sesameseeds turmericpowder,redchillipowder and
saute for a while on slowflame.
Add potatochips,cashew,sugar,salt and lemon juice.
Mix well and keep on slowflame for 1 to 2 minutes.
Mix gently.
METHI BAIGAN SABJI
INGREDIENTS
2cup chopped brinjal
1tsp mustard seeds
1 cup chopped methileaves
1/2 tbsp. amchurpowder
1tsp turmericpowder
1 tsp redchillipowder
11/2 tsp dhaniyajeera powder
salt to taste
1tbsp oil
METHOD
Heat oil in a pan and add mustard seeds
when seeds crackle, add the brinjal,add turmeric powder,
rechillipowder,dhaniyajeerapowder and salt.
mix well and cover and cook till the brinjal are soft.
Add the methi leaves and saute on a medium flame till cooked
Add amchur powder and mix well.
MOOLI SABJI
INGREDIENTS
1 cup chopped muli and chopped muli leaves
1/2cup roasted besan
1tsp mustard seeds
pinch of hing
1/2tsp turmericpowder
1/2tsp redchilli powder
1tsp dhaniyajeerapowder
salt to taste
2tbsp oil
METHOD
Combine roasted besan,turmericpowder,redchillipowder,dhaniyajeera powder
salt and 1tbsp oil and mix well. keep aside.
Heat 1tbsp oil in a nonstickpan,add mustardseeds and hing.
Add chopped muli and chopped leaves and saute for a minute.
Cover with a lid and cook on a slowflame for 7 to 10 minutes.
Stir once in between.
Sprinkle besan mixture evenly over it and mix well.
Cover and cook on a slowflame for 2to 4 minute.
DAL RECIPES FOR LUNCH /DINNER
KERALA ONAM DAL. It is authentic Kerala moong dal recipe,easy to make and can easily be
include in everyday lunch or dinner menu with steamed rice.
INGRDIENTS
1/2 cup yellow moong dal washed and soaked
1/4tsp turmeric powder
2 tbsp. ghee /oil
1 small sliced onion
salt to taste
1 0o 2 dry redchillies
For paste
1/2 tsp cuminseeds
1/4cup onion
1tbsp grated coconut
METHOD
Mix cuminseeds,coconut,onion and 2tsp water.
Blend into mixture and make smooth paste.keep aside.
Combine dal,turmeric powder,1 cup water and pressure cook dal for 4 to 6 whistles.
Allow to cool.Open lid and add 1 /2 cup water.
Whisk dal and add prepared paste,salt and 1/2 cup water.
Transfer in pan and cook on a medium flame for 5 to 7 minutes.
Heat ghee/oil and add mustardseeds,curry leaves and broken redchilli and saute
for few seconds. Add sliced onion and saute for 4 to 5 minute on medium flame.
Pour this tadka over boiling dal.Remove dal pan immediately.
Serve with steamed rice.
GUJARATI SWEET AND SOUR DAL.This is traditional dal recipe of gujarati household.
INGREDIENTS
1 cup toovar dal
2tbsp peanuts
12 to 3 dry dates [kharek]
1/4tsp mustard seeds
1/4tsp cuminseeds
1/4tsp methi seeds
1/4tsp turmeric powder
1/4 tsp redchilli powder
few curry leaves
2 to 3 laung
small piece of cinnamon
1 bayleaf
1 or 2 small redchillies
pinch of hing
3 to 5 kokum/ 1tsp imli paste
1 small tomato chopped
2 tbsp. jaggery
1 green chilli
1/4 tsp grated ginger
salt to taste
METHOD
Wash dal and add 2 cups of water. Pressure cook dal
Boil dates and peanuts separately.
Whisk dal with hand blander.
Heat the ghee in a broad pan and add mustard seeds,cumin seeds.
when seeds crackle add methiseeds,curry leaves,laung,cinnamon,bayleaf,whole red chillies
and hing.Saute for a second.Add 2 cups of water,kokum/imli paste,tomato,ginger,green chilli,
jaggery,redchilli powder,turmeric powder and bring to a boil.Stir continuously.
Add Dal,peanuts,kharek and mix well.Add salt and stir continuously for 15 minutes.
Garnish with dhania leaves.
VARAN/KALAVAN. Varan is Maharashtrian traditional dal.
Cooked toovardal and methi leaves
with spices gives aroma and flavour.
METHICHE VARAN
INGREDIENTS
1/2cup toovardal
1/2 cup chopped methileaves
1/2 tbsp. ghee
1/4 tsp turmeric powder
1/2 tsp cuminseeds
few curry leaves
1/4tsp redchilli powder
1tsp greenchilli,ginger and garlic paste
salt to taste
1tsp grated jaggery
pinch of hing
Lemon juice
METHOD
Combine toovardal.turmeric powder and salt with 11/2 cup water and pressure cook dal.
Allow to cool.Whisk dal and keep aside.
Heat ghee and add cuminseeds and hing,curry leaves.
Add this tempering to whisk dal and add methileaves,jaggery,paste,redchilli powder
and pinch of salt.
Mix well and cook on a slow flame for 5 to 7 minutes,while stirring continuously.
Add lemon juice.
Serve hot with phulkas and rice.
MASALA TOOVAR DAL is traditional Maharashtrian gravy recipe of Whole toovar
with flavour of garlic paste,seeds like coariander ad cumin,onion and ghee.tangy tomato.
INGREDIENTS
1 cup soaked and boiled whole toovar dal
2 tbsp. ghee
salt to taste
PASTE
4 to 6 garlic cloves
3 whole dry redchilli
2 tsp whole dhania seeds
1tsp cumin seeds
1 tsp chopped ginger
1 cup tomatoes piece
combine theses ingedients with some water and make smooth paste.
METHOD
Heat ghee in a broad pan.add onion and saute on a medium flame for 5 minutes.
Add prepared paste and stir for a minute.Add tomatoes and cooke for 5 minutes.
Add the cooked toovar,salt and 1 cup water.
Mix well and cook for 5 minutes on slow flame,while stirring continuously.
Add dhania leaves.Serve hot with phulka and steamed rice.
SALADS The word salad come from the French word salade and Latin word SALATA means salty because vegetables were seasoned with salty oil and vinegar dressing during Roman times.
On 4th sept.2016,the largest recorded salad,weighing 20,100 kilograms was created in RED SQUARE MOSCOW RUSSIA by Mouzenidis Travel.It was a Greek salad consisting of onions,
tomatoes,cucumbers,olives,feta cheese olive oil,salt.No menu is complete without salad.There are
great way to add leafy vegetables in our diets.Eating colourfull vegetables as salad provides several
nutrients.
BANANA AND CUCUMBER SALAD
INGREDIENT
1cup banana piece
1cup cucumber piece
1 greenchilli piece
1tsp crushed peanut
coriander leaves
salt to taste
1/4 tsp powdered sugar
lemon juice
METHOD
Mix all ingredients and toss well.
SPROUT SALAD
INGREDIENTS
1 small onion/ white of spring onion
2 tomatoes/peeled raw mango if available
2 cucumber
few mint leaves/ greens of spring onion
few coriander leaves
1 green chilli
sprouted moong/boiled chana/boiled greenchana
salt to taste
chat masala
METHOD
Mix chopped onion.cucumber,tomatoes,sprouts
Add coriander leaves,mint leaves,green chilli,salt.
Add chat masala.
Serve with biryani,dal and steamed rice.
VEGGIE SALAD
INGREDIENTS
1cup cucmber,carrot,onion,tomato
1 green chilli chopped
salt to taste
1/4 cup grated cabbage
1/4 cup grated beet root
few mint and coriander leaves
salt to taste
lemon juice
METHOD
Mix all ingredients in a bowl and toss well
CHANA SALAD
INGREDIENTS
1/2 cup cooked kabuli chana
1/2 cup onion and tomato chopped
few orange segment
1/2 tbsp coriander leaves chopped
lemon juice
salt
pepper powder
METHOD
Combine all ingredients and toss well
Keep in refrigerator to chill.
Before serving add salt and pepper powder
SPROUTS AND PAPAYA SALAD
INGREDIENTS
1/2 cup ripe papaya cubes
1/2 cup shredded cabbage
few spring onion greens
1/2 cup tomatoes chopped
1/4 cup sproutes moong/chana/mixsprouts
few green chillies
lemon juice
salt to taste
roasted and coarsely crushed peanuts as per taste
chopped coriander
METHOD
Combine papaya,cabbage,onion greens,sprouts,tomatoes and mix well.
Before serving add, green chillies,salt,crushed peanuts,lemon juice,coriander
HARA CHANA AND CORN SALAD
1/2 cup sprouted hara chana
1/4cup boiled sweet corn
1/4 cup onion finely chopped
1/4 cup chopped tomatoes
green chillies chopped
salt to taste
pepper powder
lemon juice
METHOD
Mix all ingredients and toss well.
RAITA. Raita is made with dahi,together with raw or cooked vegetables and fruits.Raita of India varies from region to region.The word Raita comes from Hindi Language.Pachadi is SouthIndian
variation of Raita.The tempering of Rai and cumin is mixed with minced raw vegetables and fruits.
It is served as a side dish to be eaten with main course dishes.
PALAK RAITA
INGREDIENTS
1 cup chopped palak
2 cup curds whisked
1/2 cup chopped onion and tomatoes
salt to taste
green chilli chopped
cuminseed powder
pinch of oil.
METHOD
Heat oil and add chopped palak
saute till the palak stops releasing water.
Add salt.
add green chilli.
keep aside to cool.
While serving, add palak to whisked curd and mix well.
Add cumin powder.Serve with pulav or paratha.
GHIYA RAITA
INGREDIENTSO
1/2 cup grated ghiya
3tbsp whisked curd
1/4 tsp ghee
salt to taste
cumin powder
green chilli chopped
pinch of sugar
METHOD
Heat ghee in a pan and add grated ghiya and cook till tender.
Add green chilli and salt and stir for a minute.
Keep aside to cool.
In a bowl take whisked curd and add ghiya,cumin powder and pinch of sugar.
Mix well and serve with Allo paratha.
BANANA RAITA
1cup chopped ripe banana
2 cup whisk curd
1 small chopped chilli
1tsp mustard powder
pinch of sugar
salt to taste
few coriander
METHOD
Combine all ingredients and mix well.
MILKSHAKE is a great drink for kids who do not like to eat breakfast and
as quick and no cook breakfast options.
INGREDIENTS
DRY FRUIT MILKSHAKES
1 cup milk
4 to 5 almoonds
1 tbsp. pistachio
4 to 5 cashews
1 dried figs
2 dates chopped
1/4tsp cardamom powder
METHOD
Soak almonds,pistas,figs and cashews in water for 20 minutes.
Peel of the almond skin and drain water from soaked dryfruit.
In a blender jar pour half of milk and add dryfruit. Add cardamom powder.
Blend very well to a smooth mixture.
Add remaining milk and blend again.
Garnish with sliced nuts,apple piece,banana piece
If you prefer cold milkshake, then chill milk in the fridge.
CHOCOLATE MILKSHAKE kids favourite.
INGREDIENTS
1cup chilled milk
few icecubes
2tbsp sugar
1tbsp cocoa powder
1/2 cup. grated chololate
1/4cup chocolate icecream
METHOD
Mix 2 tbsp. milk and chocolate in a microwave safe bowl and microwave on high for
half second .
Remove bowl from microwave and mix again.
Combine all ingredients in a blender.
Blend till smooth
pour in glass and serve chilled.
Fruits milkshake is protein rich and perfect for breakfast and evening snacks.
BANANA MILKSHAKE
INGREDIENTS
1/2 cup banana chopped
1cup curd chilled
few drops of vanilla essence
2 to 3 tbsp. sugar
1/4tsp elaichipowder
pinch of nutmeg powder
METHOD
Combine all ingredients in a blender and blend till smooth
pour in a glass and serve immediately.
PAPAYA MILKSHAKE Papaya milkshake is best milkshake for breakfast to get
entire daily requirement of vitamins.
INGREDIENTS
1 cup cold milk
1tbsp honey or sugar
pinch of blackpepper powder
METHOD
Combine all ingredients except pepper powder.
Blend until puree.
Add pepper powder.
PARLE G biscuits milkshake
INGREDIENTS
10 parlegbiscuits
1/2 cup milk chilled
1/2 cup vanilla icecream
1tbsp chocolate syrup
METHOD
Combine all the ingredients in a blender and make smooth milkshake.
serve immediately.Add waffles to make it tastier
Oreo biscuits milkshake
INGREDIENTS
5 oreobiscuits
1/2cup chilled milk
1/4cup chocolate icecream
1/4 tsp instant coffee powder
Garnish
vanilla icecream
crushed oreo biscuits
METHOD
Combine all the ingredients and blend till it is semi smooth.
Pour in a glass.
Garnish with vanilla icecream and crushed biscuits
JAR SNACKS Jar snacks add lot of excitement to evening tea time.These snacks can also
be packed in kids tiffin for short break in school.Many snacks are regional special like
Bhakerwadi from Maharashtra,Yellow banana chips and Murukku from south,Farsi puri
Gudpapadi, Murmura chivda.khakhra from Gujarat.
SWEET SHAKKAR PARE
1 cup maida flour
1/4 cup suji
3 tbsp. desi ghee
wateroil for deep frying
1tbsp powdered sugar
METHOD
Add suji,powdered sugar and ghee to maida and mix well.
Rub this mixture well to get crumbly mixture
Add 1/3 cup water slowly to form a firm dough.
Cover and keep aside for 15 minutes
Knead again to make it pliable.
Divide into 2 portion and make balls out of them.
Roll the thick balls
Pierce the circle with a fork at some distance to prevent the dough from puffing up
when fried.Cut the circle into diamond shape or square shape.
Heat oil at medium flame and fry para on low flame till golden pink.
Drain on a paper towel
Allow to cool
In 1/2 cup of water add sugar and bring to boil.
Keep simmering. Prepare 3 string syrup.
Remove from heat and add all the pare immediately.
Mix gently with syrup.
When all the sakkerpare is coated ,spread on large plate.
Let it cool completely and store in a airtight jar.
SALTY SHAKKAR PARE
1 cup maida
1tbsp suji
1tsp redchili powder
1/4tsp turmeric powder
1tsp cuminseeds
1/4 tsp sesame seeds
3/4 tap sugar
salt to taste
2 tbsp. oil
oil for deep frying
water to knead dough
METHOD
In a bowl mix maida,suji,chillipowder, turmeric powder,jeera, sesame seeds sugar and salt
Mix all ingredients and add 2tbsp oil.
Crumble the dough well,rub and mix very well.
Now add water slowly and knead tight dough.
Keep aside for 15 minutes
Knead again and take out large ball.
Flatten and roll into thick round.
Cut them into diamond or square shapes
Heat oil in a pan .
Drop pare and fry on low to medium flame.
drain them on kitchen towel to remove excess oil.
Allow them to cool.
Store in a airtight jar.
PHOOL WADI. It is gujarati deep fried tea time and travelling snack.
INGREDIENTS
1cup coarse besan
1/4tsp turmeric powder
1/2 tsp redchillipowder
1/2tsp sesame seeds
2and 1/2 tsp curd
1coarsely crushed coariander and fennel seeds
salt to taste
oil for frying
METHOD
Combine all ingredients and mix well.
Add enough water slowly .
Knead semisoft dough.
Divide the dough in small portion and shape in cylindrical small roll.
Heat oil in a pan on medim flame.
Deep fry roll on medium to small flame.
Flip roll and fry till they turn golden brown in colour.
keep on a plate and allow to cool completely.
Store in a jar.
GOLPAPDI Golpapadi is traditional gujarati sweets. This is sweet from wheatflour,few ingredients,easy to prepare.Mostly served with fried murmura and chivda.
INGREDIENTS
1cup whole wheat flour
5tbsp ghee
3/4cup grated jiggery
1/2 tsp poppy seeds
1/4tsp eliachi powder
few chopped almonds
METHOD
First of all Grease thali with ghee and sprinkle poppy seeds.keep aside.
Heat ghee in non-stick pan,add the wheat flour and roast on a slowflame for
15 minutes.Flour appears in golden brown colour and smell like roasted.
Remove from the flame and immediately add jiggery and elaichi powder.
Mix well. Jaggery melts and mixture is still warm ,pour it into greased
thali and spread evenly with flat spoon or katori.while warm,cut in diamond
shape. Sprinkle chopped almond.
Allow to cool. Remove the golpapadi pieces and store in a jar.
MASALA PUFFED RICE
2 cup puffed rice
1/2 cup peanuts
2tbsp oil
few curry leaves
1/4tsp turmeric powder
1/2tsp redchilli powder
salt to taste
pich of powdered sugar
sev, pieces of khakhra/pieces of small puri
METHOD
Heat oil and roast peanuts and keep aside
In same pan add curry leaves and turmericpowder,puffed rice and mix quickly.
Keep slowflame. Add rechilli powder,peanuts and salt.Mix gently for 1 minute.
Remove from the flame.Add powdered sugar,sev,khakhara piece/small puri and mix well.
.
Comments
Post a Comment