Recipes

Preparation Time: 10 minutes

Serves: 2

Ingredients

• Papaya -1 cup
• Orange – 1 no
• Cucumber – ½ cup
• Ice – ½ cup
• Mint – 3-4 leaves
• Lemon – few drops
• Flax seeds – ¼ tsp
• Salt – to taste
• Pepper (freshly ground) – 1 pinch

Preparation

1. Grind papaya, de seeded orange, cucumber, and ice in a smoothie
2. Add mint, lime, pepper, salt and sprinkle flaxseeds
3. Serve cold any time

Nutritional value per serving

• Calories: 100 kcal/serving(45 kcal)
• Carbohydrates:24g
• Fat:1g

Preparation Time: 10 minutes

Serves: 1

Ingredients

• Apple (Diced with skin) – ½ No
• Papaya (Diced) – ½ Cup
• Orange Juice (deseeded, unstrained) – 1/4 Cup
• Low fat yoghurt- 1/2 Cup

Preparation

1. Blend the ingredients in a blender until smooth. Add low fat yoghurt and whip once again.
2. Serve in a chilled glass.

Nutritional value per serving

• Calories: 168kcal/serving(120kcal)
• Carbohydrate: 26g
• Protein: 4g
• Fat: 2.5g

Preparation Time: 10 minutes

Serves: 1

Ingredients

• 1/2 cup low-fat vanilla yogurt
• 1/4 cup skim/low fat milk
• ¼ cup sliced strawberries
• 2-3 chopped blue berries1 tsp wheat germ/li>
• Two sachets sweetener
• 1/2 teaspoon vanilla extract
• Three ice cubes

Preparation

In a blender at medium speed, blend all the ingredients until smooth and frothy. Pour into a glass.

Nutritional value per serving

• Calories: 90 Kcal (135kcal)
• Protein: 6 g

Serving size: 1 cup

Ingredients

• 1/3 cup lentils (crushed lentil)
• 1 small onion
• 1 tea spoon olive oil (the amount is too high)

Preparation

1. Boil the lentils in 4 cups of water until cooked or for 30 minutes
2. Chop the onions finely and mix with olive oil
3. Add to the soup and boil for another 15 mins

Nutritional value per serving

• Energy: 120 kcal /cup
• Protein: 7 g

Preparation time: 15 minutes

Serves: 2

Ingredients

• Cucumber 100g
• Lettuce 2 leaves
• Mint leaves 5-6 sprigs
• Parsley 5-6 leaves
• Tomatoes 50 g
• Baked whole meal bread croutons (of ½ bread)
• Olive oil 1/2 tsp

Preparation

1. Cut all the vegetables into small cubes and pieces
2. Toss the above ingredients. Add lemon and salt. Toss again.
3. Garnish with the bread croutons.

Total servings: 5

Nutritional value per serving

• Energy: 80 Kcal per serving
• Protein: 2.5 g
• Fat: 2.5 g

Preparation Time: 15 minutes

Serves: 1

Ingredients

• 50g grilled eggplant/brinjal, mashed
• 50g chopped tomato
• 25g chopped onion
• 50g chopped green capsicum
• 5g white pepper powder
• 10 ml lemon juice
• Olive oil – 1/4 teaspoon
• Salt to taste
• 1/2 tsp Roasted sesame seeds

Preparation

1. Mix eggplant pulp with tomato, onion & capsicum.
2. Add salt & pepper.
3. Drizzle olive oil & lemon juice just before serving
4. Serve with hot whole garlic bread/ whole meal roll/ whole meal toast & low fat labneh – 1 teaspoon

Total servings: 5

Nutritional value per serving

• Energy: 60kcal
• Protein: 2 g
• Fat: 2 g

Preparation time: 30 mins

Serving size: 1 cup

Serves: 6

Ingredients

• 3 Parsley packs
• 6 cucumber
• 2 tomatoes
• ¼ cup of burghol
• Olive oil 2 tsp
• 1 lemon juice
• Salt

Preparation

1. Chop all the ingredients very fine and mix
2. Add the burghol after soaking it for 30mins in warm water and mix

Nutritional value per serving

• Calories: 58 Kcal
• Protein: 3 g
• Fat: 1.75g

Cooking Time: 30 minutes

Preparation Time: 5 minutes

Serving size: 1quarter plate

Serves: 2.

Ingredients

• Brown Rice – 25 g
• Wheat bran – 10 g
• Beans diced – 2 Tbsp
• Carrot finely chopped – 2Tbsp
• Onion finely chopped – 2Tbsp
• Ginger-garlic paste – 1Tbsp
• Vegetable Oil – 1tsp
• Salt to taste

Preparation

1. Dry roast wheat bran & keep aside.
2. Wash brown rice and soak for 30 minutes
3. Heat oil in the pan. Add ginger-garlic paste and chopped onion and cook till golden brown.
4. Put diced vegetables and sauté until soft.
5. Now add rice, water (double the amount of rice) & salt.
6. Add wheat bran in rice just before putting off the fire. Mix well and serve hot.

Nutritional value per serving

• Calories: 96 Kcal
• Protein:3 g
• Fat:1.4 g
• Fiber:1.9 g

Cooking time: 20 minutes

Preparation time 20 minutes

Serves: 1

Ingredients

• 1 egg plant
• 3 table spoons tomato puree
• 30 g grilled chicken breast
• 30g low fat cheese
• Salt to taste
• Pepper ½ tsp

Preparation

1. Slice the egg plant in half and scoop its contents out into a plate
2. Cook it with the tomato sauce in closed pan for 5 min and mix grilled chicken and seasoning to it.
3. Stuff the contents back into the scooped egg plant
4. Sprinkle the cheese on top and bake in the oven for 20 mins.
5. Serve with hot whole garlic bread

Nutritional value per serving

• Energy: 150 Kcal
• Protein: 14 g
• Fat: 8 g

Preparation Time: 15 minutes

Serves: 1

Ingredients

• Boneless, skinless chicken breast – 50 g
• Chicken soup stock – 1/4 cup
• Red and green peppers – 1 small each (diced)
• Frozen corn – 1/4 cup
• Green onions – 1 small (chopped)
• Lime juice – 2 Tbsps
• Salt and pepper – add to taste

Preparation

1. Sprinkle some salt, pepper powder and sugar on to the chicken. Grill the chicken until both sides are browned.
2. In a skillet, add in the soup stock, chili powder, salt, pepper, lime juice, corn, green/red peppers and green onions. Bring to a boil.
3. Simmer for 7 to 10 minutes. Then top off the chicken with this sauce, and serve.

Nutritional value per serving

• Calories: 150 Kcal/serving
• Protein; 16 g
• Fat: 3 g

Cooking time: 15 minutes

Serves: 1

Ingredients

• 5 cherry tomatoes
• 1/3 cup whole wheat pasta
• A few fresh basil leaves
• Garlic granules
• Salt to taste
• 20 g low fat cheese

Preparation

1. Put the Whole wheat Pasta in a pan of boiling water, add salt and cook until tender.
2. Chop the Tomatoes in half.
3. Tear the Basil leaves
4. Rinse the whole wheat Pasta in cold water when cooked and add to the tomatoes and Basil.
5. Sprinkle lightly with Garlic granules to taste.
6. Spread the low fat cheese on the top and serve hot.

Preparation time: 30 minutes

Serves: 5

Serving size: ½ cup

Ingredients

• 250g ground chicken breast
• 2 cups low fat yoghurt
• 1 big egg plant
• 3 slices of brown toast bread
• 1 cup light tomato sauce
• 2 cups of boiled rice

Preparation

1. Stir fry the ground chicken in one spoon olive oil and add spices and salt
2. Cut the egg plant into cubes and grill in the oven
3. Mix the low fat yoghurt with garlic
4. Cut the toast bread into small pieces and grill in the oven
5. Boil 2 cups of rice
6. Arrange the ingredients in a Pyrex pan as follows
7. Mix the rice with the tomato sauce (first layer)
8. Add the ground chicken (2nd layer )
9. Add the grilled egg plant and bread crumbs
10. Cover all the layer with the yoghurt and garnish with parsley

Nutritional value per serving

• Calories: 231 Kcal
• Protein: 12 g
• Fat: 3 g

Cooking time: 20 minutes (excluding setting time)

Makes: 5 servings

Shelf life: 2 days, refrigerated

Ingredients

For garnish

• 1 Tbsp corn flakes
• 2 Tbsp roasted oat bran
• 1 litre low fat milk
• 3 Tbsp brown rice flour
• 2-4 tsp sugar free
• 1 Tbsp chopped almonds
• 2-3 drops vanilla essence
• Few almonds slivers

Preparation

1. Dissolve brown rice flour in 1-cup milk, keep aside.
2. Put remaining milk to heat, bring to a boil.
3. Simmer for 8-10 minutes.
4. Gradually add brown rice flour mixture, while stirring continuously.
5. Bring back to boil, simmer for 5-7 minutes, or till thick. Now add sweetener.
6. Cool to room temperature, stir in vanilla essence.
7. Add corn flakes, oat bran and almonds, stirring gently.
8. Pour into individual bowls, refrigerate till set well.
9. This should take about 3-4 hours.
10. Serve chilled topped with a few corn flakes and almonds.

Note: Oat bran can be roasted to an aromatic golden brown on low flame in a heavy bottom utensil.

Nutritional value per serving

• Calories: 125 Kcal
• Protein: 6.4 g
• Fat: 2.6 g
• Fiber: 1.5 g

“Sandesh” is a classic Bengali sweet from the North Eastern State of India, made with fresh chenna/paneer which is often flavored in a variety of ways. In this recipe a fascinating combination of low fat paneer (unprocessed/cottage cheese) and citrus fruits like oranges, raspberries make this delicacy rich in calcium and vitamin C.

Cooking time: 10 minutes (excluding setting time)

Serves: 4

Shelf life: 1 week, refrigerated

Ingredients

For sandesh

For the orange sauce

For garnish

• Low fat fresh paneer – 50 g
• Low fat milk powder – 2 tsp
• Low fat milk – 1Tbsp
• Sweetener -1tsp
• Fresh orange juice – 1/3 cup
• Corn flour – ¼ tsp
• Sweetener – ½ tsp
• Lemon juice – 3 drops
• Fresh chopped fruits –1/4 cup

Preparation

For the sandesh

For the orange sauce

How to proceed

1. Combine all the ingredients and blend to a smooth paste in a blender.
2. Spread the blenderised paste evenly and in a serving dish and chill for at least 30 minutes.
3. Combine all the ingredients in a pan and mix well.
4. Cook till the sugar has dissolved. Cool completely.
5. Garnish the sandesh with the chopped fruits.
6. Cut the sandesh into squares and serve with the orange sauce.

Nutritional value per serving

• Calories: 46 Kcal
• Protein: 3.2 g
• Fat: 2.8 g
• Calcium: 66 mg

Making time: 20 minutes

Makes: 5 balls

Shelf life: 1 week refrigerated

Ingredients

• Low fat milk 1 cup
• Milk powder ¼ cup
• Cocoa powder ¼ cup
• Sweetener 3 tsp
• Toasted wheat bran ½ cup
• Puffed rice ¼ cup
• Vanilla essence 4-5 drops
• White butter 2 tbsp

Preparation

1. Mix cocoa and milk powder together.
2. Add half-cup milk, and dissolve, to make a smooth paste.
3. Put butter and sugar free in a nonstick pan.
4. Place on low heat, stirring occasionally, till fully melted.
5. Add remaining milk, bring to a boil.
6. Add prepared paste, gradually pouring, while stirring continuously.
7. Cook while gently stirring, to form a very soft lump.
8. Mixture should leave sides of pan easily.
9. Add in vanilla essence, rice puffs and half the wheat bran.
10. Take off fire; mix well, off the fire, till the temperature of mixture lowers, for handling.
11. Roll into small balls between both palms.
12. Roll these balls in the remaining bran, to coat all over.
13. Refrigerate on a sheet of butter paper, till well set.
14. Store refrigerated in airtight container.

Nutritional value per serving

• Calories: 115 Kcal
• Protein: 4.8 g
• Fat: 4 g
• Fiber: 5.5 g

Making time: 25 minutes

Makes: 5 pieces

Serving size: 1 piece

Ingredients

• 5 Khatayef bread 5 dates or stewed apple (1 small)
• Low fat whipped cream

Preparation

1. Add 5 spoons of water to the dates/grated apple and let it boil till it gets softer.
2. Fill the khatayef bread with the fruit mixture.
3. Bake in the oven for 15 minutes.
4. After they cool down dip the tip of each khtayef in the low fat cream and serve.

Nutritional value per serving

• Calories: 146 Kcal
• Protein: 2 g
• Fat: 3 g

Making time: 1 hour

Makes: 2 servings

Serving size: 100 ml

Ingredients

• 1 cup of skimmed milk
• 1 table spoon of corn flower
• 1 tsp Artificial Sweetener
• 1 tsp vanilla powder
• 1 tsp rose flower

Preparation

1. Add all ingredients and boil until it thickens
2. Set in small cups or containers of 100ml volume
3. Put in fridge for 1 hr until it solidifies

Nutritional value per serving

• Calories: 80 Kcal
• Protein: 4 g
• Fat: 1 g

Raw Mixed Nuts

Serving: 30g / ~1oz

Calories: 178

Dried Fruit

Serving: 40g / ~1.4oz

Calories: 97

Note: Dried fruits are more calorie dense (per weight) than fresh fruit – and are easier to overeat.

Mandarin

Serving: 180g, 1 medium & 1 small.

Calories: 95

Note: Great packaging, small portions. Seasonal.

2 squares whole grain graham crackers (60 calories)

2 teaspoons reduced-fat cream cheese (25 calories)

2 teaspoons raisins or dried currants (18 calories)

Ingredients

• 1/3 cup Plain fat free Greek yogurt (40 calories)
• 1 teaspoon fresh lemon juice
• 1/4 teaspoon olive oil (10 calories)
• 2 tablespoons chopped mint
• 2 cups steamed eggplant (50 calories) coarse salt

Preparation

In a small bowl stir together yogurt, lemon juice, oil, and mint. Add eggplant and season with salt. Serve chilled

Ingredients

• 1/2 cup pinto beans (59 calories)
• 3 tablespoons sundried tomatoes, rinsed, drained and chopped (26 calories)
• 1 cup sliced cucumbers (14 calories)

Preparation

Mash beans with tomatoes and serve with side of sliced cucumbers

Ingredients

• Celery sticks (20 calories)
• 2 tablespoons reduced-fat cream cheese (70 calories)

1/2 teaspoon spouted flaxseed or 1 teaspoon ground flaxseed (12 calories)

Ingredients

• Endive spears (30 calories)
• 3 tablespoons hummus (75 calories)

Ingredients

• 1 teaspoon oil (40 calories)
• 1 teaspoon fresh lemon juice
• pinch of coarse salt
• 3 cups spinach (40 calories)
• 1 cup sliced mushrooms (18 calories)

Preparation

Whisk together oil, lemon juice and salt to taste. Add spinach and mushrooms; toss to coat.

Ingredients

2/3 cup blackberries (50 calories)

3/4 cup raspberries (45 calories)

Ingredients

1/2 cup plain low-fat yogurt (77 calories) with generous 1/4 cup blueberries (23 calories)

Ingredients

1/2 ounce dark chocolate (68 calories)

4 almonds, slivered (28 calories)

Ingredients

5 halves dried apricots, cut into strips (50 calories)

1/3 ounce roasted hulled pumpkin seeds (50 calories)

Ingredients

1/2 cup low fat (1%) cottage cheese (82 calories)

1 teaspoon pineapple all-fruit jam (16 calories)

Pinch of ground cinnamon

Ingredients

1/2 cup unsweetened applesauce (50 calories)

1/2 ounce baked wheat crackers (approx 8 Wheat Thins – 50 calories)

Making time: 20 minutes

Quantity: 5 pieces

Ingredients

• Finger millet Flour 1 cup
• Whole-wheat flour ½ cup
• Salt to taste
• Water

Method

1. Take Finger millet flour and whole wheat flour in a vessel. Use water as required.
2. Knead into a soft dough by adding water as required. Use your palm to do the above or with a rolling pin.
3. Take a ping pong sized ball sized dough. Pat it into a flat pancake like on a thin sheet.
4. Place a warm griddle, apply water with hand on the upper side and slide the flat pancake on the griddle.
5. Invert it and roast it on the other side. When it is cooked remove from heat.

Variation:

1. Chop a few twigs of green leafy vegetables like spinach/fenugreek/kale/cabbage/carrot or radish leaves.
2. Mix salt, pepper and other spices to it.
3. Mix the above ingredients to the flour mixture while kneading to add fiber, vitamin and mineral content of the dish.

Nutritional Value/serving:

• Calories: 120 Kcal
• Protein: 2.7 g
• Fat: 0.4 g
• Fiber: 1 g

Making time : 15 minutes

Quantity: 3 servings

Shelf life: Best fresh

Ingredients

• 1 cup Bran flakes
• 1/2 cup toasted oat bran¼ cup roasted Bengal Gram (chickpeas)
• 1 onion finely chopped
• 1 tomato finely chopped
• 1 small cucumber finely chopped
• 1 tbsp. coriander leaves finely chopped
• 1 small each of green and red pepper very finely chopped (optional)
• 1/2 tsp. lemon juice
• 3 large Cabbage leaves (separated and chilled)
• Salt to taste

Method

1. Put all chopped vegetables, and peppers into a large bowl.
2. Add half coriander leaves, salt, lemon juice.
3. Toss well to blend the ingredients.
4. Just before serving, add bran flakes, oat bran and roasted gram.
5. Mix well, transfer into individual cabbage leaves.
6. Garnish with the remaining coriander leaves and serve.

Nutritional Value/serving:

• Calories: 116 Kcal
• Protein: 5.8 g
• Fat: 1.6 g
• Fiber: 3.6 g

Cooking time: 30minutes

Preparation time: 15 minutes

Serves: 6

Serving size: 1 piece

Ingredients

• Soya bean flour – 1cup
• Black gram flour – 1/4 cup
• Fenugreek seeds- 1/2 tsp
• Low fat yoghurt- to make consistency
• Baking Soda- a pinch
• Salt to taste

Method

1. Mix the flours with the low fat yoghurt to the consistency of a batter.
2. Dry roast the fenugreek seeds. Add to the batter with a pinch of baking soda.
3. Immediately pour the batter in the steam mold greased with oil.
4. Steam for 10-15 minutes. Remove from fire when done.
5. Serve hot with a healthy dip from your choice or with lentils.

Nutritional Value/serving:

• Energy: 60 Kcal
• Protein: 12.4 g
• Fat: 4.8 g
• Fibre: 0.9 g

Cooking time: 20 minutes.

Preparation Time: 3 hours.

Serves: 6.

Ingredients:

• Chickpeas – 1 cup
• Chopped fenugreek leaves – 1/2cup
• Chopped spinach leaves – 1/2cup
• Asafoetida – 1/4tsp
• Low fat yoghurt – 2 Tbsp
• Fruit salt – 2tsp
• Salt to taste
• Water to adjust consistency

Preparation:

1. Soak chickpeas for 2 hours.
2. Heat pressure cooker with enough water in it.
3. Grind the chickpeas and make it to a paste.
4. Mix all the ingredients to the paste and water to make a thick batter.
5. Mix in fruit salt and spread batter in a flat pan greased with oil.
6. Steam for about 10-12 minutes.
7. Let cool. Cut into pieces and serve with your favorite healthy dip.

Nutritional Value/serving:

• Energy: 118 Kcal
• Protein:  8.2 g
• Fat:  2.3 g
• Iron (mg): 2.3 mg