Lunch recipe › wp-content › uploads › Kids-Gluten-fre… · Enjoy these Recipe and make your lile devils Healthy :) Breakfast Recipe 1 Kids Favorite Uttapam Click here for recipe

Kids Nutrition Rules,

Welcome wonderful mummies that understood the importance for gluten free cooking for the kids. We cannot control what they eat outside,

but we can control what they eat in home.

1. Research shows that kids who eat Proteins and Fat rich meals have higher IQ.

2. The best cooking oil for kids is coconut oil, as it will boost their immunity also.

3. Omega 3 is essen�al fa�y acid, that should be included in kids diet in supplemental for. Don't worry I will soon come with Omega 3

jellies for the kids in the Indian market.

4. Young Boy need more proteins in the diet than girls.

5. If your kid is into sports, some quick sources of energy before the sport is a good op�on, like Bananas and other fruits.

Enjoy these Recipe and make your li�le devils Healthy :)

Breakfast Recipe

1 Kids Favorite Uttapam Click here for recipe

2 Crispy Kuttu Dosa Click here for recipe

3 Sweet Treat Coconut Raisin Oats Bowl Click here for recipe

4 Gluten Free Salty pancakes Click here for recipe

5 Moong Dal Pakoda Click here for recipe

6 Crunchy Poha Rice Click here for recipe

7 Overnight Oats Click here for recipe

8 Sabudane Ki Khichdi Click here for recipe

9 Coconut Spinach Flatbread Click here for recipe

10 Vegetable Besan Poora Click here for recipe

Lunch recipe

1 Power Boosting Tiny Besan Paneer Cakes Click here for recipe

2 Cashew Peanut Rich Biryani Click here for recipe

3 Brain Power Coconut Rice Click here for recipe

4 Oats Upma Click here for recipe

5 Nutrition Booster Amaranth Tikkis Click here for recipe

6 Paav Bhaaji Click here for recipe

7 Nutrients Full Veggies Idli Click here for recipe

8 Energy Boosting Pizza Click here for recipe

9 Tangy Kids Loving Dhokla Click here for recipe

10 Take Away Meatballs Click here for recipe

Dinner recipe

1 Potassium Rich Sweet Potato Fries Click here for recipe

2 Moong Dal Dosa with Coconut Chutney Click here for recipe

3 Kadhi Chawal Click here for recipe

4 Ghiya/ Gobhi/Pyaaj/AAloo Pakoda Click here for recipe

5 High Protein Chicken Coriander Soup Click here for recipe

6 High Fiber Daal Flat bread Click here for recipe

7 Fish Fingers Click here for recipe

8 Grilled Fish with lemon butter sauce Click here for recipe

9 Zucchini Noodles Click here for recipe

10 Mouth watering Creamy Chicken Click here for recipe

Snacks Recipe

1 Kid´s Love Paneer Squares Click here for recipe

2 Kiddy´s Vada Click here for recipe

3 Oats Idli Click here for recipe

4 Oats Cookies Click here for recipe

5 Fruit Yogurt Click here for recipe

6 Carrot Halwa Click here for recipe

7 Healthy Sweet Balls Click here for recipe

8 Ladoo´s for stronger bones Click here for recipe

9 Homemade Granola Click here for recipe

10 Energy boost Sheera Click here for recipe

KIDS FAVOURITE RAGI UTTAPAM

Preparation time-10 minutes

Cooking time-5 minutes

NUTRITION BENEFITS

★ Rich in iron, lycopene, an�oxidants and other essen�al Vitamins like A, K, E.

★ Excep�onally rich in calcium as rage and curd both gives you good amount of calcium.

INGREDIENTS

❖ Ragi Flour-¾ cup

❖ Rice flour-½ cup

❖ Curd-½ cup

❖ Cumin seeds=1 teaspoon

❖ Freshly grated ginger-¼ teaspoon

❖ Fresh coriander leaves-2 tablespoon

❖ Olive oil-2 tablespoon

❖ salt-As per taste

❖ water-As much required

❖ Assorted veggies

1. Onions-1 small finely chopped

2. Tomatoes-1 cup chopped

3. Spinach-1 cup chopped

4. Fresh coriander leaves-1/2 cup

METHOD OF PREPARATION

➢ Take a bowl, add rice flour ,ragi flour and salt together

➢ Add curd to it and add water as per the requirement, the ba�er should not be too thin link dose ,it should be thick yet smooth

➢ Now add all the assorted chopped veggies including grated ginger and cumin seeds to it and mix it properly. Make sure that

there should be no lumps in the ba�er

➢ Heat a nons�ck taw and grease it with li�le olive oil

➢ Take a spoonful of ba�er and spread it on the pan but it should be li�le thick not too thin like dose.

➢ Cook it at medium to low flame for 1 minute, once it gets par�ally cooked, flip the side and cook from the other side.

➢ Once done, remove it from the taw or pan.

➢ Serve hot with coconut chutney or mint chutney or groundnut chutney

SWEET POTATO FRIES

Prep time-15 minutes


Nutrition Benefits

1. Rich in vitamins and Minerals including calcium, iron and selenium

2. It is rich in an�oxidant known as beta carotene

3. It is a slow releasing carbs, helps in boos�ng stamina and energy levels.

4. Potassium and Magnesium present in sweet potatoes helps in stabilizing blood pressure

INGREDIENTS

❖ Sweet potatoes-2 medium sized cut into wedges

❖ Rice flour-4 teaspoons

❖ Olive oil-2 tablespoons

❖ Jeera powder-1 teaspoon

❖ Coriander powder-1 teaspoon

❖ Salt-As per taste


➢ Preheat oven at 200 C and line a large baking sheet with li�le oil on it.

➢ Cut the sweet potatoes uniformly into wedges.

➢ Soak the sweet Potatoes in cold water for approx. 20-30 minutes as this will help in removing the starch and make the fries crispier.

➢ A�er 20-30 minutes, drain the excess water and pat it with co�on cloth or towel to get it rid of, from extra moisture

➢ Now place these sweet potatoes to a large bowl, add rice flour to it and toss it well. Pour the sweet potato into mesh strainer to get rid

of from extra rice flour

➢ Place back into the bowl and now add olive oil, Jeera powder, coriander powder or any other seasoning of your choice and toss it well.

➢ Arrange these potatoes on a baking sheet make sure none of sweet potatoes should be over lapped ,it should be placed evenly and

single all over the sheet

➢ Bake them for 12 minutes or max by 15 minutes .Remove them from the oven, flip it and then place it back and the bake it for 10

minutes

Note-once fries are baked, turn off the oven and keep them remain in the oven for 10 minutes more. It will make the fries even crunchier

COCONUT RAISINS OATS BOWL



Nutrition Benefits

1. Oats are very filling and excep�onally rich in dietary fiber and promote good sa�ety and prevent from unwanted cravings.

2. Raisins are high in phosphorus, calcium which is much needed for growth of baby.

INGREDIENTS

❖ Plain oats -1/2 cup

❖ Coconut milk-½ cup

❖ Honey or jaggery-2 teaspoon

❖ Water-½ cup

❖ Ripe Banana-1 medium size(chopped)

❖ Raisins-5- 10(soaked)

❖ Walnuts-2-3 (soaked)

❖ Fresh Shredded coconut-3 tablespoon

❖ Cinnamon powder-1/4 Teaspoon


➢ Take a saucepan, add one cup water and coconut to it and bring it to boil.

➢ Add oats, chopped banana, raisins, shredded coconut, grated jaggery or honey and cook it at low flame for 5-10 minutes or mixture

gets smooth.

➢ Turn off the heat and serve it. Sprinkle it with cinnamon powder and walnuts from the top of it.

POWER BOOSTING BESAN PANEER PANCAKES

Preparation Time-10 minutes

Cooking Time-10 minutes

Nutrition Benefits

★ High in protein and promote excellent development in kids

★ Boost immunity

★ Rich in Vitamin A ,B1.B2 and Iron

★ Good for bones as paneer is excellent source of calcium along with protein and hence good for bones development

INGREDIENTS

❖ Besan or chickpea flour -1 cup

❖ Grated paneer-½ cup

❖ Fresh coriander leaves-2 Tablespoon

❖ Grated Ginger-½ tea spoon

❖ Tomato-½ cup finely chopped

❖ Grated Carrot-2 tbsp.

❖ Ajwain or Carom seeds-½ tsp.

❖ Salt-As per Taste

❖ Water-1 cup or as much required

❖ Olive oil-2 Tablespoon


➢ Take A bowl, add Besan, coriander leaves, Ajwain, Tomato, Grated paneer and carrot to it.

➢ Add water to it and whisk all together with the help of whisker properly and avoid lumps in it.

➢ You can use more water if required as per the consistency, it should not be very thick

➢ Now take a non-s�ck tawa, grease it with li�le oil with the help of brush.

➢ Add a spoonful of ba�er and spread on the pan.

➢ Cook it on low to medium flame from one side and then cook it from other side �ll it gets it gets golden in color.

➢ Garnish it with paneer along with coriander leaves.

➢ Serve hot with mint chutney.

CASHEW PEANUT RICH BIRYANI



NUTRITION BENEFITS

❖ Rich in omegas and it will help in developing brain.

❖ Beans and peas are rich in protein which will help in boos�ng immune system and good for repairing �ssues.

❖ Rich in vitamin A.

INGREDIENTS

❖ Rice-1 CUP(I USED BASMATI RICE)

❖ Onion- 1 cup chopped

❖ Tomatoes-1 cup chopped

❖ Assorted vegetables-carrot, beans ,potato, peas(2 cups)

❖ Ginger paste-1 teaspoon

❖ Crushed peanuts-3 tablespoon

❖ Coconut milk-¼ cup

❖ Lemon juice-1 teaspoon


❖ Cashewnut-2 tablespoon

❖ Almonds-2 tablespoon

❖ Water-1 cup or as much as required

❖ For Tempering-Ghee,bayleaf,cinnamon(Dalchini) and cumin seeds(jeera )


➢ Wash the rice thoroughly with water and soak it for 30 minutes prior to cooking.

➢ Heat ghee in the pressure cooker and add bay leaf, Dalchini powder and jeera to it and allow it to crackle.

➢ Add chopped onion to it and sauté it for few minutes �ll it gets golden brown in color.

➢ Add chopped tomatoes to it and cook it �ll it gets so� and mushy.

➢ Then Add chopped assorted veggies of your choice(I used carrot,peas,beans and potatoes)

➢ Add salt to it, you can add garam masala and roasted crushed peanut powder to it if you want, that is absolutely op�onal. S�r and mix it

well.

➢ No add coconut milk and water to it.cover the lid of the pressure cooker and cook it to 3 whistles.

➢ Till that �me, take a small pan add 1 tbsp. of ghee fry cashew nuts and almonds in it.

➢ Once pressure release the steam, open the lid, garnish the rice with lemon juice,nuts and coriander leaves

➢ Serve hot

KIDS LOVE PANEER SQUARES



NUTRITION BENEFITS

❖ Excep�onally high in protein and high sa�ety value

❖ Good amount of Vitamin A,K1 and E due to presence of bell peppers

❖ Rich in Iron as well and boosts immunity

INGREDIENTS

❖ Paneer -200 grams(cubed)

❖ Curd-1 cup

❖ Fresh coriander leaves

❖ Coconut milk-2 tablespoon


❖ Garam masala-1 teaspoon or as per taste


❖ Chaat masala-1 teaspoon

❖ Turmeric powder-1 teaspoon

❖ Chickpea flour or besan-2 teaspoon

❖ Ginger garlic paste-1 teaspoon

❖ Tomatoes-1 cup(cubed)

❖ Onion-1 cup(cubed)

❖ Bell peppers-1 cup cubed(use all or any bell pepper(green,yellow,red)



➢ Take a bowl, add besan,coconut milk and curd and mix it together

➢ Now add jeera powder, Garam masala, Chaat masala, turmeric powder, Fresh coriander leaves and salt along with it and mix it well.

➢ Now add the paneer or paneer along with bell peppers, tomatoes and onion and s�r it well, make sure it should be coated well.

➢ Keep this mixture aside for 1 hour, so that mixture gets absorbed in veggies and paneer.

➢ Now take a kadhai or non-s�ck pan, add oil in it.

➢ Once oil get enough hot, add paneer and veggies to it and shallow fry them at medium flame for 10 minutes.

➢ Keep flipping the side and allow it to cook from both the sides �ll it gets cooked and all sides are brown.

➢ Once done transfer to serving dish.

➢ Serve hot with mint chutney

BRAIN POWER COCONUT RICE



NUTRITION BENEFITS

❖ Great source of energy for kids.

❖ Good amount of Vitamins are present in it specially Vitamin A

❖ Decrease bad cholesterol, hence heart friendly.

INGREDIENTS

❖ Rice-1 cup(cooked)

❖ Chane ki dal or Bengal gram-2 tablespoon

❖ Peanuts-1 tablespoon

❖ Coconut- 1 cup(Grated)


❖ Mustard seeds-1 tsp.

❖ Urad dal or black gram -1 teaspoon

❖ Curry leaves- 7-10 leaves

❖ Ghee-1 Tablespoon

❖ Lemon juice

❖ salt-As per Taste


➢ Soak Bengal gram (Chane ki dal) for 20 minutes, meanwhile you can cook the rice and allow it to cool down so that it does not get s�cky

or you can use overnight cooked rice.

➢ Heat Ghee in the kadhai, add mustard seeds, Urad dal to it and allow it splu�er, and a�er that curry leaves to it.

➢ Now Drain the water from the Chane ki dal and add it to the pan and cook it properly, �ll it gets the golden brown color.

➢ Add peanuts to it and along with that add grated coconut and cook it properly �ll you get nu�y aroma from the mixture.

➢ Add rice to it along with salt and s�r it properly and gently for 5 minutes.

➢ A�er 5 minutes, turn off the flame and sprinkle it with lemon juice

GLUTEN FREE SALTY PANCAKES

NUTRITION BENEFITS

❖ Excep�onally rich in Vitamin D and hence good for bones

❖ High in Dietary Fiber and May aids in relieving from cons�pa�on.

❖ Rich in vitamin c and hence boost immunity

❖ Rich in other vitamins like Vitamin A ,K and potassium

INGREDIENTS

❖ Mushrooms-½ cup (chopped)

❖ Carrots-1 cup(shredded)

❖ Green peas-½ cup(boiled)

❖ Broccoli florets-8-10

❖ Garlic-2 teaspoon(finely crushed)

❖ Oats-1 cup(powdered)

❖ Coconut milk-¼ cup

❖ Water-1 cup

❖ egg-1(beaten)

❖ Salt- as per taste

❖ Garam masala-1 teaspoon



❖ Baking powder-¼ teaspoon

❖ Olive oil- 3 tablespoons or as much as required.


➢ Blanch the Broccoli Florets in the boiling water for 2 minutes and post that immediately transfer it to ice cold water for 30 seconds and

crumbled it with the help of big spoon

➢ Heat the olive Oil in the pan and add garlic to it, sauté it for few minutes and then add mushrooms to it ,sauté it for 2-3 minutes un�l

the mushrooms get cooked

➢ Now add boiled green peas and shredded carrot to it and toss it well and cook it for 2 minutes

➢ Now add crumbled broccoli florets to it and cook it for another 1 minute so that it gets cooked properly.

➢ Now add salt to it, s�r it well and keep it aside.

➢ Take a large bowl, add oats, baking powder and pinch of salt to it

➢ Now add water ,sautéed veggies beaten egg ,coriander powder, garam masala and jeera powder to it and with the help of spatula, mix

everything together, to get smooth consistency

➢ Take a spoonful of ba�er and spread it on the pan (remember to grease the pan with li�le olive oil)


➢ Serve hot

OATS UPMA


Cooking time -25 minutes

NUTRITION BENEFITS

❖ Simply Great source of dietary fiber and aids in relieving from cons�pa�on issues

❖ Good for Boos�ng Immunity.

❖ Rich on omega 6 and omega 3, which is really helpful in maintaining good energy levels and good for boos�ng memory.

❖ Rich in Vitamin A and vitamin C.

INGREDIENTS

❖ Oats-1 cup(simple ones, without any flavor)

❖ Peanuts- 2 tablespoon

❖ Cashew nuts-1 tablespoon

❖ Curry leaves-8-10 leaves

❖ Mustard seeds-1 teaspoon

❖ Onion-1 small(chopped)

❖ Capsicum-1 small cup(chopped)

❖ Carrot- 1 small (grated)



❖ Lemon juice-1 teaspoon

❖ Olive oil-2 teaspoon


➢ Wash the oats with fresh water and Soak them for 3-5 minutes in one cup of water.

➢ Drain the water a�er 5 minutes with the help of strainer and let it be in strainer for 5-10 minutes.

➢ Heat oil in the pan, and roast peanuts and cashew nuts into it and keep it aside.

➢ In the same pan, add li�le more olive oil, add mustard seeds, curry leaves in it and a�er 1 minute add chopped onions to it and sauté it

for few minutes un�l it gets golden brown in color.

➢ A�er 5 minutes add other veggies like capsicum, carrot to it along with salt and turmeric and sauté it for 5 minutes again at low to

medium flame.

➢ Now add the oats to it and s�r it well so that it gets evenly mixed with other veggies.

➢ Cover it with lid and cook it for 5-10 minutes at low flame, make it should not turn very so� and mushy, it should be tender.

➢ Once done Garnish ,sprinkle lemon juice s�r it well and garnish it with nuts

➢ Serve hot.

MOONG DAL DOSA WITH COCONUT CHUTNEY



NUTRITION BENEFITS

❖ Rich in protein, magnesium, Potassium and Fiber.

❖ Low in saturated and good for diabe�cs.

INGREDIENTS

❖ Split yellow moong dhuli dal-1 cup soaked

❖ Ginger-1 teaspoon crushed

❖ Garlic-1 teaspoon(finely chopped)

❖ Onion-2 tablespoon(chopped)



❖ Kasuri methi or fresh coriander leaves-2 tablespoon

❖ Water-2 cups



➢ Soak moong dal in water for approximately 30-45 minutes.

➢ Once done grind it along with ginger garlic paste, onions, salt li�le water and other spices like coriander powder, Kasuri methi or fresh

coriander leaves.

➢ Take a nons�ck pan, grease it will li�le oil.

➢ Add a spoonful of ba�er and spread on the pan.


➢ Serve hot with coconut chutney

COCONUT CHUTNEY

INGREDIENTS

❖ Coconut-1 cup(desiccated)

❖ water-½ cup




❖ Ghee-for tempering


➢ Take a mixer jar; add desiccated coconut in it, salt and li�le water in it.

➢ Grind it and slowly steadily, keep on adding more water and keep on grinding un�l it becomes smooth paste(remember don't add more

water together)

➢ Now prepare tempering by adding ghee, mustard seeds add curry leaves in it and allow them to crackle.

➢ Once done pour it over the chutney and immediately cover it with the help of lid for 10 minutes.

➢ Serve it with moong dal dosa

KADHI CHAWAL



NUTRITION BENEFITS

❖ Rich in Protein and gives good energy.

❖ Helps in Growth and Development.

❖ Loaded with good bacteria and keep gut healthy.

❖ Good in calcium and good for bones development.

❖ Rich in Magnesium and helps in regula�ng Blood pressure.

INGREDIENTS

❖ Curd-2 cups

❖ Water-4 cups or as much as required

❖ Cumin seeds-1 teaspoon

❖ Haldi or Turmeric powder-2 teaspoon

❖ Garam Masala-1 teaspoon

❖ Hing or Asafoe�da-a pinch

❖ Besan or chickpea flour-10 tablespoon


❖ Coconut oil-8 tablespoons for cooking masala and 3 tablespoons for frying �kkis

For Tempering



❖ Ghee-1 teaspoon


➢ In a mixing bowl, add curd and whisk it well with the help of whisker.

➢ Now add Besan, salt and garam masala along with curd, mix and whisk it together.

➢ Then Add 4 cups of water mix it properly to avoid lumps. It should not be very thick in consistency.

➢ Heat oil in the kadhai and add cumin seeds and Asafoe�da (Hing) in it, once they start ge�ng crackle, add the curd and Besan mixture in

the kadhai.

➢ Cook it for 20-25 minutes on medium to low �ll the kadhi get boil.

➢ Once done keep it aside

➢ Now take a small tempering pan or vessel, add ghee in it, and allow it to heat.

➢ Once done add mustard seeds and curry leaves to it and allow it splu�er.

➢ Once done, pour it over the kadhi and immediately cover it with the lid for 10 minutes.

➢ Serve Hot with rice

NUTRITION BOOSTER AMARANTH TIKKIS



NUTRITION BENEFITS

★ Rich in calcium and an�oxidants.

★ Loaded with other minerals like calcium, phosphorus and iron.

INGREDIENTS

❖ Chaulai seeds or amaranth seeds-1 cup

❖ Water-1 cup

❖ Ginger Garlic paste-1 tsp.

❖ Onion-1 cup (finely chopped)

❖ Capsicum-1 cup(finely chopped)

❖ Fresh coriander leaves-1 tsp.

❖ Carrot-1 cup(finely chopped)

❖ Garam masala- 1 teaspoon

❖ Black pepper-½ teaspoon

❖ Peanuts-1 teaspoon



❖ Cumin seeds-1 tsp.


➢ Take a pan, add 2 cups of water in it, add amaranth to it and s�r it well.

➢ A�er this mixture gets boiled, cover it with lid for 15 minutes at low flame.

➢ Once it gets cooked, mix it with salt and black pepper and keep it aside

➢ Now take a small pan, add t tablespoon of olive in it, once it gets li�le hot, add peanuts in it, fried it a bit and keep it aside.

➢ Now add cumin seeds in it add garlic ginger paste and sauté for few minutes

➢ Then add onion to it, sauté it �ll it gets li�le cooked. And then add capsicum and chopped carrot to it and cook for 5 minutes at slow to

medium flame.

➢ Add Garam masala to it, s�r it well and turn off the flame.

➢ Now add this mixture to the boiled amaranth along with fresh coriander leaves.

➢ Now make circular �kkis and coat it grounded amaranth flour.

➢ Pan fry them �ll gets cooked and golden brown in color.

➢ Serve hot

CRISPY KUTTU DOSA



NUTRITION BENEFITS

★ Contain all 8 essen�al amino acids.

★ Diabe�c Friendly

★ Due to high percentage in magnesium and vitamin E, it helps in reducing asthma in children.

★ High in soluble fiber and aids in removing gallstones as well.

INGREDIENTS

FOR FILLING

❖ Grated paneer-1 cup

❖ Peas-1 cup

❖ Ginger -1tsp

❖ Salt-as per taste

❖ Garam masala-1 teaspoon

❖ Amchoor powder-1 teaspoon

❖ Ghee-1 tablespoon

FOR DOSA

❖ Ku�u flour-3 cups

❖ Ajwain-1 tsp.

❖ Cumin seeds powder-1 teaspoon

❖ Sweet potato-1 tablespoon



PREPARE THE FILLING

❖ Heat ghee in a pan, add ginger to it Grate the paneer into it and mix

❖ Add peas , garam masala, salt ,Amchoor powder then cover it with lid for 5 minutes and cook it at low to medium flame.

❖ Once done turn off the flame and keep it aside.

PREPARE THE DOSA

❖ Take a bowl, add sweet potato, mix it well with Ku�u flour and salt in it.

❖ Add Ajwain, cumin seeds water to it and mix it well.

❖ Make good smooth consistency by adding more water if required and keep s�rring it while adding water to avoid lumps.

❖ Take a non-s�ck pan, add li�le ghee over it, take a spoonful of ba�er, spread it, while it gets cook from one side, flip the side, and

sprinkle li�le ghee over it.

❖ Add paneer filling on the top of it and fold it.

❖ Serve hot

GHIYA PAKODA



NUTRITION BENEFITS

★ Bo�le Gourd has cooling effect and keeps the body hydrated

★ Good for trea�ng Urinary tract infec�ons

★ Aids in trea�ng diarrhea and cons�pa�on both.

★ Heart Friendly.

INGREDIENTS

❖ Grated Lauki-2 cups

❖ Onion-1 cup finely chopped

❖ Gram flour(Besan)-1 cup


❖ Garam Masala-2 teaspoon

❖ Hing or Asafoe�da-1 teaspoon

❖ Ginger-2 teaspoon(grated)

❖ Fresh coriander leaves -2 tablespoon




➢ Squeeze out all the juice from the grated lauki by using your palms in a bowl.

➢ Take the lauki in another bowl then add gram flour, turmeric powder, Hing, onions, ginger, fresh coriander leaves, salt, and garam

masala in to it.

➢ Now add the lauki juice into it but the ba�er should be thick, you can add water to keep the consistency good.

➢ Heat ghee in kadhai or pan, once it gets hot then add small 4-5 spoonful of ba�er in the kadhai.

➢ Fry it at low to medium flame for 5-8 minutes or s�ll it gets golden brown in color and crispy.

➢ Once done, fry rest of them in similar way.

➢ Serve Hot with coriander chutney or tomato chutney or any chutney

CHICKEN CORIANDER LEMON SOUP



NUTRITION BENEFITS

★ High in protein and gives good strength.

★ Builds Immunity and good for bones.

★ Rich in Vitamin C and Vitamin K

INGREDIENTS

❖ Spring onion-2 tablespoon(chopped)

❖ Spring onion greens-1 tablespoon

❖ Ginger Garlic paste-1 teaspoon

❖ Boiled chicken-150 grams.

❖ Chicken Stock-1 cup

❖ Water-1 cup

❖ Lemon -1 small

❖ Tapioca flour-2 tablespoon

❖ Egg whites-1(beaten)

❖ Boiled chicken-1 cup(shredded)

❖ Fresh coriander leaves-2 tablespoon



❖ Black pepper-1 teaspoon


➢ Heat oil in the kadhai or pan, once oil gets heated, add spring onions in it and sauté it for few minutes.

➢ Now add the ginger Garlic paste to it and sauté it again for few minutes.

➢ Now add chicken stock in it and add one cup of water to it

➢ Now add freshly chopped coriander leaves and lemon juice to it and cook it for few minutes �ll it gets boiled.

➢ Once it gets boiled, add shredded chicken to it and add spring onion greens to it.

➢ Once done ,add tapioca flour by mixing it with water and add salt it to it

➢ As soup starts thicken, add beaten egg whites to it and cook it �ll it gets boiled.

➢ Once done serve hot by sprinkling black pepper over it.

ENERGY BOOSTING PIZZA



NUTRITION BENEFITS

★ Rich in Vitamin C and an�oxidants.

★ Rich in Vitamin D and boost Immunity.

★ Rich in Good fats and heat friendly.

★ Loaded with protein and helps in be�er growth and development

INGREDIENTS

❖ Light Buckwheat Flour-250 Grams

❖ Sea salt-1 teaspoon

❖ water-½ cup

❖ Assorted veggies

1. Bell Peppers-yellow/red

2. Mushrooms-1 cup(chopped)

3. Paneer-1 cup(Small cubed)

4. Onion-1 cup(sliced

5. Tomato puree-2 tomatoes(grinded well in mixture)

6. Malai or cream-2 tablespoon(to top it over veggies)

7. Suji-1 tablespoon

8. Oregano-2 tsp.

9. Olive oil-3 tsp.


➢ Preheat oven at 200 degrees.

➢ Mix all the ingredients including the flour, salt and water and knead it with the help of your hands, just make sure the dough should not

be very dry or very s�cky, so add water slowly as to get the desired dough.

➢ Now fla�ened the dough with the help of rolling pin and transfer it to pizza pan or baking sheet by lining it with parchment paper and

bake it for about 5 minutes.

➢ Remove it from oven now and add cooked tomato puree on top of it and spread it with the help of spoon.

➢ Now take a pan, sauté all the veggies to get make them par�ally cooked.

➢ Now once they get sauted,spread all the veggies on the top of it evenly

➢ Now spread suji and Malai mixture from the top, sprinkle some oregano

➢ Now bake it for 10 minutes.

➢ Serve Hot.

TANGY KIDS LOVING DHOKLA

Prep time-6 Hours


NUTRITION BENEFITS

★ Rich in protein and good for boos�ng energy levels.

★ Good for Immunity as well and light to digest.

INGREDIENTS

❖ Chana dal-½ cup

❖ Rice -1 cup

❖ Grated ginger-1 teaspoon crushed

❖ Garlic-1 teaspoon

❖ water-½ cup of as much required

❖ curd-½ cup(prefer sour curd)

❖ Eno-¾ teaspoon

❖ Salt-as per taste

❖ Oil-1 teaspoon

FOR TEMPERING



❖ Fresh coriander leaves-1 teaspoon(finely chopped)

❖ Oil-1 teaspoon

❖ Lemon juice-1 lemon

❖ Jaggery-2 tablespoon


➢ Soak Chana dal and rice together overnight or for 6 hours.

➢ A�er 6 hours drain the excess water and add curd, water to it, grind it make smooth consistency. Make sure consistency should be like

idli ba�er and adjust water, intake as per that.

➢ Transfer this mixture to large bowl then add turmeric, salt to it, and mix well. Allow it to ferment for 6 hours.

➢ A�er 6 hours, grease the thali of steamer with li�le oil and transfer this mixture to it and steam it in steamer or in the pressure cooker

by adding li�le water into it and place thali or vessel in it

➢ A�er that add ginger, garlic, and eno, s�r it un�l you no�ce the bubbles.

➢ Once done steam it for 15 minutes at low to medium flame or if you are not sure, insert knife in the dhokla if it comes clean, that

means it's cooked and if not, cook it for more �me but at medium flame only.

➢ Now for tempering, take a tempering vessel or pan, add oil to it, mustard seeds, curry leaves and allow it to crackle, once done spread it

over dhokla evenly

➢ Now take a small pan, add 2 cup of water, add jaggery in it and lemon juice, once they get dissolved in water, with the help of spoon,

spread this mixture with the help of spoon all over

➢ Garnish is with fresh coriander leaves

➢ Cut the dhokla into squares evenly .

DOUBLE PROTEIN CHICKEN NUGGETS

Prep time-15 Hours


NUTRITION BENEFITS

★ Excep�onally Rich in protein.

★ Rich in selenium, phosphorus and Vitamin B6

★ Low in calories and heart Friendly.

INGREDIENTS

❖ Chicken breast-45 grams(Boneless cut into small pcs of 1 inches)

❖ Tapioca flour-¼ cup

❖ Garlic paste-1 teaspoon

❖ Chaat masala-1 tablespoon

❖ Black pepper-2 teaspoon


❖ Olive oil-2 teaspoon


➢ Take a bowl, mix tapioca flour with Chaat Chaat masala, black pepper.

➢ Now add the small chunks of chicken to it and mix it well with the help of spatula so that the flour seasoning gets coated evenly on the

chicken nuggets.

➢ Add oil and garlic into the mixture and mix it well again so that it gets evenly spread on chicken nuggets.

➢ Preheat oven at 450 degrees, and add these chicken nuggets in the baking tray and bake it for 10-15 minutes.

➢ Serve hot.

MOUTH WATERING CREAMY CHICKEN

Prep time-5 Hours


NUTRITION BENEFITS

★ Loaded with lots of protein.

★ Rich in Vitamin B and selenium

INGREDIENTS

❖ Boneless chicken breast-2 thinly sliced

❖ Mushrooms-½ cup(Diced)

❖ Tapioca flour-1 teaspoon mixed with 2 teaspoon of water


❖ Chicken broth-½ cup(chicken broth is the water in which you have boiled your chicken)

❖ Malai or cream-1 cup

❖ Black Pepper-1 teaspoon

❖ Garlic paste-1 teaspoon

❖ Fresh coriander leaves-1 teaspoon



➢ Take a non-s�ck pan, add 1 tablespoon olive oil, add chicken slices along with li�le salt and pepper and cook it at low to medium flame

un�l it gets brown .Once it gets cooked keep it aside.

➢ Take 1 tablespoon of olive in non-s�ck pan again and on hea�ng oil, add mushrooms to it and sauté it for 2-3 minutes un�l they it get

cooked.

➢ Now a�er that add chicken broth, garlic paste ,fresh coriander leaves, cream, bring this mixture boil once it get boiled, add tapioca flour

with water cook it for another 10 minutes at low flame �ll this mixture get li�le thickened.

➢ Now add the chicken slices in this mixture and cook it for about 5 minutes at low flame.

➢ Serve Hot

HEALTHY SWEET BALLS



NUTRITION BENEFITS

★ Good source of MCT (medium chain triglycerides). ★ Rich in good fats and raises HDL ★ Rich in dietary fiber

INGREDIENTS

❖ Coconut milk or almond milk-2 tablespoon. ❖ Jaggery-½ cup(finely grated) ❖ Coconut oil-2 tablespoon ❖ Oats flour-1 cup ❖ Choco-chip-⅓ cup ❖ Assorted nuts-almond, walnuts and raisins(1 cup mix grounded) ❖ Cinnamon powder ❖ Dark chocolate


➢ Take a mixing bowl, add coconut oil, milk, jaggery, cinnamon powder, and whisk it properly.

➢ Add flour to it and whisk it again but make sure it should not be very s�cky and not too dry.

➢ Now add Choco chips, grounded nuts to it and mix it well with the help of spatula.

➢ Apply li�le oil on the palm and make small balls from it and refrigerate it.

➢ Melt the dark chocolate in microwave. ➢ Dip these balls in chocolate dip and refrigerate it un�l these get set.

➢ Healthy sweet balls are ready to serve.

NOTE-STORE THEM IN REFRIGERATOR ONLY

LADOO FOR STRONGER BONES



NUTRITION BENEFITS

★ It is rich in magnesium ,phosphorus and calcium that boosts energy levels ★ It is high in protein. ★ Rich in iron and boosts Immunity.

INGREDIENTS

❖ Sesame seeds-1 cup(white) ❖ Peanuts-1 cup(without skin) ❖ Jaggery-½ cup ❖ Cardamom powder-teaspoon ❖ Ghee-2 teaspoon ❖ Cashew Nuts-2 tablespoon(crushed)


➢ Take a pan, dry roast sesame seeds un�l the seeds get crack and they turn to brown in color but make sure not to overcooked ,do it as low to medium flame

➢ In a mixer, add sesame seeds for 10-15 seconds to make it into powder. Once done add peanuts, cardamom powder, jaggery, Again

Blend it properly to make uniform mixture.

➢ Now transfer this mixture into bowl or plate and add crushed cashew nuts into it and mix it well.

➢ Now apply li�le ghee on your palms and take li�le amount of mixture in your hand and roll them to ladoos.

➢ Once done, store these yummy ladoos in air�ght container or jar .

Note-The shelf life of these ladoos are one week

KIDDY’S VADA



NUTRITION BENEFITS

★ I t is healthy weight gain recipe. ★ It is also rich in folic acid and vitamin B. ★ It also helps in stabilizing blood pressure.

INGREDIENTS

❖ Sabudana-½ cup ❖ Sweet potato-1 (boiled and mashed) ❖ Roasted peanuts-½ cup ❖ Fresh coriander leaves-1 teaspoon ❖ Chaat masala-1 teaspoon ❖ Onion-½ cup chopped ❖ Ginger-1 teaspoon(grated) ❖ Ghee-4 tablespoon ❖ Lemon juice-1 teaspoon ❖ salt-As per Taste


➢ Soak sabudana overnight or minimum for 4 hours in water. ➢ A�er 4 hours, you will see sabudana absorb the water and it texture become very so� and mushy(Drain excess water if necessary) ➢ Now add mashed sweet potato, salt, grated ginger, fresh coriander leaves, chopped onion, Chaat masala, lemon juice and crushed

peanuts.

➢ Mix this mixture well using your palms or with the help of spatula. ➢ Now apply li�le ghee on your palms and by taking li�le amount of mixture ,roll them in the form vada and keep it aside

➢ Take a kadhai, add ghee to it and on hea�ng add vadas in the batches .Cook them �ll they get golden brown in color and transfer them

to a plate. (Place �ssue paper or absorbent paper on the plate to drained out excess oil).

➢ serve hot .

MOONG DAL PAKODA



NUTRITION BENEFITS

★ It is great source of protein and energy both. ★ Diabe�c friendly. ★ It is rich in potassium, magnesium and fiber.

INGREDIENTS

❖ Chana dal-½ cup

❖ Moong dal-½ cup ❖ Fresh coriander leave-2 tablespoon ❖ Onion-1 cup(chopped) ❖ Ginger garlic paste-1 teaspoon ❖ Jeera powder-1 teaspoon ❖ Salt-as per taste ❖ Ghee-½ cup


➢ Soak Chana dal and moong dal in separate bowls for 6-7 hours. ➢ A�er 7 hours, drained the excess water from it and grind the dal in a mixer to form thick paste.

➢ Now add fresh coriander leaves, ginger garlic paste, cumin seed powder, salt, chopped onion to it.mix it well to for uniform mixture.

c ➢ Now take parchment paper, place it on the plate. Now take spoonful of mixture make small balls of it and place it on parchment paper.

Similarly make small balls of the whole mixture ➢ Now heat ghee in the kadhai and cook them un�l they get crisp and golden brown in color.

➢ Transfer these pakodas to plate (place �ssue paper or absorbent paper on the plate to drain out excess oil). ➢ Serve it hot with your favorite chutney

OATS IDLI

Prep time-5 minutes


NUTRITION BENEFITS

★ It is highly rich in dietary Fiber and aids diges�on. ★ It is rich in an�oxidants, Vitamin K and potassium ★ It is good in improving eyesight. ★ It is rich in protein, calcium and builds strong immunity.

INGREDIENTS

❖ Oats-1 cup ❖ Curd-½ cup ❖ Chana dal-½ tablespoon ❖ Curry leaves ❖ Mustard seeds-1 teaspoon ❖ Carrot-½ cup(grated) ❖ Capsicum-½ cup(finely chopped) ❖ Fresh coriander leaves-1 tablespoon ❖ Salt-as per taste ❖ water-½ cup or as much as required ❖ Olive oil-1 teaspoon


➢ Buy oats flour or dry roast oats and then grind it in mixer to form coarse powder. ➢ Heat oil in the pan, add mustard seeds, curry leave,chana dal and allow them to splu�er.

➢ Now add grated carrot, chopped capsicum and coriander leaves to it and toss them for a minute.

➢ Now take a mixing bowl, add the vegetable mixture to it, curd and water to it.mix it well with the help of spatula. Adjust water as per

the consistency.

➢ Now put spoonful of ba�er in idli steamer and cook it for 15 minutes .first 5 minutes cook at full flame and then for 10 minutes low to

medium.(Grease the idli plates well with oil)

➢ Once done serve it with coconut chutney.

OATS COOKIES



NUTRITION BENEFITS

★ It is loaded with dietary fiber and hence heart friendly. ★ It is rich in omega 3, an�oxidants and calcium. ★ It helps in keeping your insulin stable and hence it is diabe�c friendly.

INGREDIENTS

❖ Oats-2 cups(without any flavor) ❖ Banana-1 cup(ripe) ❖ Flax seed powder-2 tablespoon ❖ Cinnamon powder-½ teaspoon ❖ salt-¼ teaspoon ❖ Honey-4 teaspoon (3 teaspoon need to be used for dough.)


➢ Preheat oven at 300-350 degrees and line a baking sheet with parchment paper ➢ In mixer, grind the oats, to make it bit coarse powder. Do not grind it to form flour.

➢ Take a mixing bowl, add oats, cinnamon powder, flaxseed powder, mashed banana and honey to it.mix it properly and make sure the

mixture should be wet and dense.

➢ With the help of spoon, scoop the dough into equal mounds and place it over baking sheet. Once done press each cookie from the

center to create �ny well in the center and fill it with li�le honey.

➢ Bake the cookies at 350 degrees for 15 minutes un�l it get cooked .Make sure it should be li�le firm on the outside and so� from inside. ➢ Once done, place them to cooling rack for 5 minutes. ➢ Tasty cookies are ready to serve.

ENERGY BOOSTING SHEERA FOR KIDS

Prep time-5 minutes


Nutrition Benefits

★ It is natural coolant and has amazing an�oxidant proper�es. ★ It contain higher amount of Dietary ,fiber and potassium and helps in regula�ng blood pressure as well.

INGREDIENTS

❖ Water chestnut flour(singhara A�a)-1 cup ❖ Jaggery or shakkar-¾ cup ❖ Desi Ghee-4 tablespoon ❖ Elaichi powder-1 teaspoon ❖ Almonds-1 tablespoon(crushed) ❖ Cashew Nuts-1 tablespoon(crushed) ❖ Water-2 cups


➢ Take a non-s�ck pan or kadhai, add 2 tablespoon of ghee in it, on hea�ng add water singhara A�a and cook it at low flame for 6-7 minutes, keep adding ghee simultaneously while con�nuously s�rring it.

➢ Add 2 cups of water while s�rring it con�nuously to avoid lumps and cook it for 3-4 minutes �ll it absorb all the water. ➢ Now add grated jaggery or shakkar.

➢ Cook it at low flame while keep s�rring it for 5 minutes more.

➢ Once done, turn off the flame and add cardamom powder and mix it well. ➢ On serving garnish it with nuts.

YUMMY HEALTHY TIKKI

PREPARATION TIME-20 MINUTES

COOKING TIME-20 MINUTES

NUTRITION BENEFITS

★ Loaded with an�oxidants and boosts energy levels. ★ Rich in protein. ★ It produces neurotransmi�ers that are effec�ve for your mood and sleep . ★ It helps in regula�ng proper func�oning of thyroid gland

INGREDIENTS

❖ Singhara Flour-1 cup ❖ Mashed sweet potato-1 cup ❖ Peanuts-½ cup(roasted and crushed) ❖ Chaat masala-1 teaspoon ❖ Fresh coriander leaves-1 teaspoon ❖ salt-As per Taste ❖ Ghee-3 Tablespoon


➢ Take a mixing bowl, add singhara flour, mashed sweet potato, crushed peanuts,chaat masala, fresh coriander leaves, salt .Mix them properly and add water if required ,make sure it should not be s�cky.

➢ Now apply li�le ghee on your palms and make �kkis out of it in even size. ➢ Keep the �kkis in refrigerator for about 10 minutes. ➢ Meanwhile heat the ghee in pan; on hea�ng shallow fry these �kkis from both the sides �ll it get brown crispy texture. ➢ Serve hot with mint chutney

HOMEMADE GRANOLA

PREPARATION TIME-5 MINUTES


2 hours to refrigerate

NUTRITION BENEFITS

★ It is loaded with dietary Fiber, calcium and iron. ★ It is rich in protein and boost energy levels especially when you need something while snacking on the go. ★ It is also loaded with vitamin B Groups such as Vitamin B1, B2, and B3.

INGREDIENTS

❖ Chia seeds-1 tablespoon ❖ Flax seeds-1 tablespoon ❖ Oats-1 cup(grinded to coarse powder) ❖ Walnuts-1 cup ❖ Dates-4-5 pcs(seedless) ❖ Honey-3 teaspoon ❖ Strawberry or raspberry-1 cup


★ In a food processor, add chia seeds, honey and strawberries, process it �ll it become smooth in consistency. Keep it aside for 10 minutes �ll it turn into thick like jam.

★ Now add walnuts, oats flour, seedless dates, flax seeds Process it again to mix them properly.

★ Once done, spread this mixture evenly on the pan and allow it to set for 5 minutes.

★ Now spread the chia seeds mixture layer over it and allow it to set for 2 hours in refrigerator.

★ Once done, cut the bars in the desired shape. ★ Your healthy snack is ready.

FRUITY NUTTY YOGHURT

PREPARATION TIME-10 minutes


NUTRITION BENEFITS

★ Loaded with an�oxidants, fiber and vitamins. ★ It has probio�c which will keep your gut healthy.

INGREDIENTS

❖ Assorted fruits-2 cups(Kiwi,apple,pomegranate,strawberries) ❖ muesli-½ cup ❖ Assorted Nuts-½ cup(almonds, cashew nuts) ❖ Chia seeds-1 tablespoon ❖ Yoghurt-1 cup(take muslin cloth, strain the curd from it ,it will drain the excess water and you will get thick consistency curd ) ❖ Vanilla essence-1 teaspoon ❖ Honey-1 teaspoon


➢ Pour 2 tablespoon of yoghurt in serving glass. ➢ Add chia seeds in it .

➢ Now add layer of assorted fruits over it.

➢ Then Add Another layer of yoghurt and add nuts ➢ Pour 1 tablespoon of yoghurt over it and add muesli on the top of it. ➢ Serve it immediately.

Crunchy Poha Rice

Ingredients

❖ 1/2 cup Flat rice/ Poha ❖ 2 Tbsp Peanuts ❖ 3 Tbsp Oil ❖ 8-10 Curry Leaves ❖ 1 tsp Turmeric Powder / Haldi ❖ 1 tsp Red Chilli Powder ❖ Salt

Method

1. Heat oil in a kadhai 2. Add the peanuts and fry un�l browned. Remove from oil and keep aside. 3. Add the curry leaves and fry un�l crisp. Remove and add to the peanuts. 4. Add the avalakki in batches and fry un�l they puff up. Remove and add to the peanuts. 5. Add turmeric powder, red chilli powder and salt.

Sabudana Khichdi SERVINGS-3

Ingredients

❖ 2 cups of sabudana(sago) ❖ A bunch of curry leaves for the flavour ❖ 4 tablespoons of coconut ❖ Mustard seeds-½ tsp ❖ ½ cup of peanuts (roasted) ❖ A bunch of fresh coriander leaves ❖ 6 cups of water ❖ 5 tablespoons of ghee ❖ Potato (2 medium sized) ❖ 1 tablespoon lime juice ❖ Green chillies (8) ❖ Salt as per taste

Method of preparation

1. Wash the sago in running water. Soak them in water for at least 5-6 hours. If it does not turn so� soak them for another 2-3 hours. 2. Peel the potatoes and cut it into cubes 3. Ground the peanut in a grinder 4. Take a pan. Put it on medium flame.

5. Heat some ghee on it 6. Add green chillies, mustard seeds 7. Saute them. 8. Add the potato cubes. S�r the whole mixture. 9. Cook �ll potato cubes turn so�. 10. Add on the remaining ingredients along with the soaked sabudana. 11. Mix all the ingredients well on a medium to low flame 12. Let the mixture cook for 3-4 minutes. 13. Sprinkle some water on the mixture. 14. Let the mixture cook �ll it gets s�cky. 15. Add salt and mix well 16. Turn off the flame. Serve the dish by garnishing the same with chopped coriander leaves and some lemon juice.

COCONUT SPINACH FLATBREAD

Ingredients

● ½ cup almond flour ● ½ cup tapioca flour ● 1 cup coconut milk, ● Salt, adjust to taste, optional ● Coconut oil

Vegetable Besan Poora

Ingredients

● Gram flour (besan) 2 cups ● Onion chopped 2 medium ● Tomato chopped 1 medium ● Ginger grated 1 inch ● Green chillies chopped 3 ● Fresh coriander leaves chopped 2 teaspoons ● Cumin seeds 1 teaspoon ● Red chilli powder 1 teaspoon ● Garam masala powder 1 teaspoon ● Salt to taste ● Oil to shallow fry


1. In a large bowl mix together besan, onions, tomatoes, ginger, green chillies and coriander leaves and mix well. Add little water and mix well. 2. Add cumin seeds, red chilli powder, garam masala powder and salt and mix well. Heat oil in a non-stick pan. Pour a ladle full batter on the

tawa and spread it like a dosa and cook till pudas turn golden brown or gets cooked. Serve with mint chutney or with sauce.

Overnight Oats

Ingredients

● 1/3 cup rolled oats ● 1/3 cup milk of your choice ● 1/3 cup plain Greek yogurt You can use regular non-Greek yogurt too! ● 1/3 cup fresh or frozen fruit Berries, banana, chopped apple! ● 1 tbsp chia seeds Optional, but they will help it thicken up! ● 1 pinch kosher salt ● 1 pinch cinnamon


1. Stir everything together in a bowl. 2. Place in fridge overnight. 3. In the morning top with something crunchy and something with healthy fats - like nut butter or nuts.

Paav Bhaaji

Ingredients

● Almond flour-2 cup

● Olive oil-3 tbsp

● Baking powder-1/4 tsp

● Eggs - 2

● Salt-1/ 4 tsp

Preparation

1. Take a bowl add almond flour , Eggs, olive oil,baking powder and salt

2. Mix it well with the help of spatula

3. Take a microwave safe bowl ,grease it well with olive oil and transfer this mixture in the bowl

4. Microwave it for 10 minutes

5. Now you can slice it in the desired shape you want

6. Toast it and serve it with bhaji

Bhaaji

● 1 tsp oil

● 4 cubes large butter, finely chopped

● 1 cup onion, chopped

● 1 tsp ginger-garlic paste

● 1/2 cup lauki, chopped

● 1/2 cup capsicum, chopped

● 1 cup potatoes, chopped

● 1/2 cup beetroot, chopped

● 2 tsp salt

● 1 tsp chili powder

● 3 tsp pav bhaji masala

● 1 tsp red chili powder

● 1/2 cup tomato puree

● 1 cube butter

● 1 bunch coriander leaves

Preparation

1. Heat oil in a pan. Add cubes of butter along with onion

2. Saute till golden brown and then add ginger garlic paste. Mix well.

3. Now add chopped lauki along with coriander and mix well, followed by a cup of chopped potatoes. Mix and mash well together.

4. Add chopped beetroot, salt, chilli powder and pav bhaji masala to the mashed mixture. Mix well.

5. Now add the tomato puree.

6. Mix the tomato puree thoroughly and then add butter followed by coriander leaves to the cooked bhaaji. Mix thoroughly.

Nutrients Full Veggies Idli

Ingredients

● Rice -½ cup

● Urad dal-½ cup

● Salt-as per taste

● Oil- for greasing

Preparation

1. Wash and rinse the dal and rice thoroughly in separate bowl

2. Soak dal and rice in different bowl overnight

3. In the morning drain out excess water from the dal and rice.

4. Grind both of them with separately

5. Now transfer both of them into same bowl with salt as required.

6. Transfer this mixture into grinder and add water as required

7. Now add water salt and mix grinded dal and rice in the grinder,as need to give smooth consistency to the batter.

8. Cover it with lid and keep it for 10-12 hours and allow it get ferment.

9. Once done,pour one glass of water in pressure cooker

10. Take the idli stand and grease it with oil,take a spoonful of batter and pour in each mould.

11. Place this stand in the pressure cooker and cover it with a lid ,cook it for 10 minutes at medium to slow flame and then for 5 minutes at 5

minutes

12. Your idli is ready after 15 minutes,once done, keep it aside and allow it to cool.

13. Remove the idli from the moulds and your idli is ready

14. Now keep these idlis in a bowl

15. Cut each idli into wedges

16. Now we need to make vegetable idli,for that we need

Meat Balls

Ingredients

● 1 lb minced lamb (ground lamb)

● 1/2 cup breadcrumbs

● 1 1/2 tbsp milk

● 1 onion (white, brown or red), finely chopped

● 2 garlic cloves, minced

● 1 tsp ginger puree

● 2 tsp garam masala

● 1 tsp cumin powder

● 1 tsp coriander powder

● 1 cup spinach leaves

● 1 tbsp oil

Preparation

1. Preheat oven to 190c / 375f / gas 5

2. Soak the breadcrumbs in milk and set aside

3. Place all other ingredients (apart from the oil) in the food processor and mix until all ingredients are combined.

4. Add the breadcrumb mixture and mix again until you have a smooth paste.

5. Roll into heaped tablespoon balls (I made 22) and place on a baking tray

6. Chill for 15 mins. Heat the oil in a wide, shallow frying pan and brown the balls. Then return to the baking tray.

7. Cook for 15 minutes.

8. Serve with cucumber raita or a dip of your choice

High Fiber Daal Flat bread

Ingredients

● 1 1/2 Cups ground flax seed

● Dry substance for rolling ( coconut flour .)

● 1 tablespoon coconut oil

● 1/2 tsp cumin (optional)

● 1 /2 cup spinach puree

● 1 tablespoon psyllium husk

● filling of your choice (I like any mixture of cauliflower, onions,, tomatoes, green peas)

Preparation

1. Grind some flax seeds in your blender, enough to end up with 1/2 cup of ground flaxseeds.

2. Heat the oil in a pan and add cumin seed when it popup the add into flaxseed flour..

3. Now add husk seed powder and spinach puree and make a nice dough.Turn the dough out onto a well floured surface. Knead until smooth

and pliable, about 10 minutes.

4. Flatten the balls with the palm of your hand, then use a rolling pin to roll out each piece into a 6 to 8 inch diameter round.

5. Heat a frying pan over medium heat. Add wrap on it and cook both side. Now fill with your favorite vegetable now wrap is ready

6. enjoy

Fish Fingers

Ingredients

● 1 ½ pounds tilapia filets

● ¼ cup plus 1 teaspoon San J Gluten Free Tamari

● 1 large egg

● 2½ cups coconut flakes

● ½ cup mayonnaise

Preparation

1. Position oven racks in the top and bottom third of the oven and preheat to 400 degrees. Line two baking sheets with foil and spray generously with gluten free, non-stick cooking spray.

2. Cut the tilapia filets in half lengthwise down the center line. Half again lengthwise then cut in half crosswise. 3. Beat the egg in a shallow bowl with 1 teaspoon San J Gluten Free Tamari. Place the coconut flakes on a plate. 4. Dip the strips of fish into the egg, shaking off the excess, then into the coconut, pressing to adhere. Place on the prepared baking sheets

and spray lightly with cooking spray. Bake until golden brown and the fish feels firm to the touch, 15 – 20 minutes, rotating the baking sheets from top to bottom halfway through.

5. Whisk the remaining ¼ cup San J Gluten Free Tamari with the mayonnaise. Serve the fish sticks with the sauce. Grilled Fish with lemon butter sauce

Ingredients ● 500 grams white fish

● 2 teaspoons paprika

● 1 teaspoon garlic powder

● 1 teaspoon coriander powder

● 1 teaspoon Kashmiri chili powder

● ½ teaspoon salt

● ½ teaspoon garam masala

● ½ teaspoon turmeric

● ¼ teaspoon ginger powder

● ¼ teaspoon black pepper

● 3 teaspoons olive oil

Preparation 1. Preheat oven to 425 F.

2. Line a baking sheet with foil.

3. Combine spices in a bowl and mix well. Add the mustard oil to create a paste.

4. Rub the paste onto the fish using your fingers.

5. Put the fish on the baking sheet (skin-side down), then put it in the oven.

6. Bake for 4-6 minutes per half-inch thickness. I roasted mine for 10 minutes total.

7. The fish is done when flaky

Zucchini Noodles

Ingredients Zucchini Pasta

● 2 medium Zucchini

● 1/2 cup mushrooms (sliced)

● 1/4 tsp salt

● 1/4 tsp dry basil

For Tomato Sauce

● 2 cups tomatoes (finely chopped)

● 2 Tbsp olive oil

● 1/4 tsp dry basil

● 1/4 tsp dry oregano

● 1/8 tsp black pepper

● 1/2 tsp red chili flakes

● 1/2 tsp salt

● 2 tsp sugar

● 1/2 tsp cornstarch

Preparation 1. In a saucepan add the oil basil, oregano, red chili flakes add the tomatoes cook over medium heat. Tomatoes should be soft

and little mushy. Add salt sugar and cornstarch and cook for another minute until most of the water from tomato has

evaporated. Keep the sauce aside.

2. spiralize your zucchini into noodles using a vegetable spiral slicer this is readily available.

3. Heat the oil in a saucepan over medium heat add the mushrooms, stir-fry until mushrooms lightly browned. Add zucchini

spirals sprinkle the salt and basil. Stir fry for about 2 minutes.

4. Serve zucchini pasta topped with tomato sauce .

Carrot Halwa

Ingredients ● 1 1/2 cup grated sweet carrot

● 1 teaspoon cardamom powder

● 1 cup coconut milk

● 1/2 cup powdered palm jaggery

● ½ cup Stevia

● Dry nuts, such as almond, to garnish

Preparation

1. Heat a pan or kadai. Add grated carrot and switch to low-medium flame. Stir well for 5 minutes until all the moisture is

completely absorbed from carrot. Add coconut milk and cardamom powder.

2. Cook for another 5 minutes until the milk level is reduced. Add powdered jaggery and cook for 5 more minutes or till the

mixture starts leaving the sides of the pan. Garnish with chopped nuts and serve either hot or cold.

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