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SAFFOLLA RECIPE MINT PARATHA Ingredients Amount Buckwheat Flour 30g Mint leaves 15g Oil 5g Salt to taste Cooking Time : 10 mins. Serving size: 1 Method * Put wheat flour in a flat vessel bowl. * Knead the dough with mint leaves and salt in it. * Roll the dough with a rolling pin into a round or triangle shape. * First roast one side, turn it upside down. Repeat the same with the other side. * When evenly roasted remove it from griddle. * Serve them hot with or chutney or curd. Nutritional content: Per service 133 Energy (Kcal) 20 Carbohydrates (Gms) 2 Protein (Gms) 5 Fat (Gms) Tips : * Mint can be replaced with methi leaves. Note on Nutritional Value/Nutritional Content: * Buckwheat is a very good source of high biological value of protein. It is rich antioxidant and very good source of minerals such as zinc and selenium * Buckwheat useful in lowering serum cholesterol & heart health * Flavanoids & antioxidants in buckwheat help maintain blood flow and prevent platelets from clotting excessively. KADAI PANEER CAPSICUM Ingredients Amount Paneer (low fat cottage cheese) 100 gms Medium sized capsicums 2 Medium sized tomatoes 3 Ginger finely chopped 2 Thyme (ajwain) 1/2 tsp Cumin seed powder 1/2tsp 1

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SAFFOLLA RECIPE

MINT PARATHAIngredients AmountBuckwheat Flour 30gMint leaves 15gOil 5gSalt to tasteCooking Time : 10 mins.Serving size: 1

Method * Put wheat flour in a flat vessel bowl. * Knead the dough with mint leaves and salt in it. * Roll the dough with a rolling pin into a round or triangle shape. * First roast one side, turn it upside down. Repeat the same with the other side. * When evenly roasted remove it from griddle. * Serve them hot with or chutney or curd.

Nutritional content: Per service133 Energy (Kcal) 20 Carbohydrates (Gms) 2 Protein (Gms) 5 Fat (Gms)

Tips : * Mint can be replaced with methi leaves.

Note on Nutritional Value/Nutritional Content: * Buckwheat is a very good source of high biological value of protein. It is rich antioxidant and very good source of minerals such as zinc and selenium * Buckwheat useful in lowering serum cholesterol & heart health * Flavanoids & antioxidants in buckwheat help maintain blood flow and prevent platelets from clotting excessively.

KADAI PANEER CAPSICUMIngredients AmountPaneer (low fat cottage cheese) 100 gmsMedium sized capsicums 2Medium sized tomatoes 3Ginger finely chopped 2Thyme (ajwain) 1/2 tspCumin seed powder 1/2tspCoriander powder (dhania) 1/2tspOnion finely chopped 1Finely chopped coriander leaves 1tspOil 2 tspSalt to tasteCooking Time : 25 mins.Serving size: 2

Method * Cut paneer into ½ inch cubes and keep aside. * Wash and cut capsicums into small 1 inch pieces.

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* Heat oil in a kadai. When hot, reduce flame and add ajwain. * When the seeds splutter and change colour, add green chillies and ginger. * Now put in onion and stir for a few minutes till ligt pink. Add tomatoes. * Cover kadai with a fitting lid, ensure that the flame is low and let the tomatoes cook for a few minutes. * When they are soft and puree like, add chopped capsicums and dry masalas, cummin seed powder, coriander etc. and keep turning for a few minutes. * When capsicums are almost cooked add paneer, coriander leaves and salt. Cover and cook on a low flame for 2-3 minutes

Nutritional content: Per service150 Energy (Kcal) 16 Carbohydrates (Gms) 10 Protein (Gms) 5 Fat (Gms)

Tips : Tofu can be used in place of paneer . Adding Kasuri Methi will improve taste and fibre content

Note on Nutritional Value/Nutritional Content: * Paneer is a protein rich food hence used as a alternative source of protein to vegetarians. * Tomatoes are good source of beta carotene and lycopene which help reduce oxidative stress in diabetes .

RED LENTIL DALIngredients Amountdry red lentils 1/2 cupchopped fresh coriander 1 cuponion, small diced 1fresh ginger root, peeled and grated 1 inchcurry powder 2 Tbspgarlic, minced 4 clovesOil 2 tspSalt to tasteWater Cooking Time : 30 mins.Serving size: 4

Method * In a large soup pot heat oil over medium heat. * Add onion, garlic, ginger and curry powder and cook for 2 minutes. Do not brown. * Add lentils and water and cook for 20 minutes. * Add coriander and salt and cook for 5 minutes. * Serve with brown rice or whole wheat naan

Nutritional content: Per service124 Energy (Kcal) 17.7 Carbohydrates (Gms) 9 Protein (Gms) 2.5 Fat (Gms)

Tips : * Mixed dals can be added too.

Note on Nutritional Value/Nutritional Content: * Lentil is a very good source of high biological value protein,dietary fiber and vitamin B complex * Lentils are supposed to be good for the heart. Research has shown that lentils reduce the risk of heart disease by a high percentage. It’s just not the fiber but also the magnesium and folate that work wonders.

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VEGETABLE BARLEY KHICHDIIngredients AmountBarley 15gmsMasoor dal 15 gmsGarlic [finely chopped] 2 cloveOnion 25 gmsCarrot 15 gmsTomato 15 gmsCoriander 1 tbspGreen chilli To tasteLime juice 1 tbspOil 1 tspSalt to tasteCooking Time : 45 mins.Serving size: 1

Method * Soak pearl barley for 3-4 hours, soak the dal for 30 mins. * Take oil in a pressure add garlic to it, let it become brown. * Saute onion, tomato, carrot ,green chilly in it. * Add masoor and barley to it .Cook it under pressure for 15 mins. * Squeeze lime on it, garnish it with coriander and serve it hot.

Nutritional content: Per service168 Energy (Kcal) 35 Carbohydrates (Gms) 5.8 Protein (Gms) 6 Fat (Gms)

Note on Nutritional Value/Nutritional Content: * Barley is rich in Soluble Fiber that is good for digestion. It helps the body metabolize the fats, cholesterol and carbohydrates. * Barley can reduce the plaque formation & thus prevent heart disease. * Even brown rice can be added to it.

MARINATED BARBEQUED VEGETABLESIngredients AmountEggplant, cut into 3/4 inch thick slices 1Red bell peppers, seeded and cut into wide strips 2Zucchinis, sliced 3Fresh mushrooms, stems removed 6Olive oil 1 TbspLemon juice 1 TbspCoarsely chopped fresh basil 1 TbspGarlic, peeled and minced 2 clovesCooking Time : 75 mins.Serving size: 3

Method * Place eggplant, red bell peppers, zucchinis and fresh mushrooms in a medium bowl. * In a medium bowl, whisk together olive oil, lemon juice, basil and garlic. * Pour the mixture over the vegetables, cover and marinate in the refrigerator at least 1 hour. * Preheat an outdoor grill for high heat.

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* Place vegetables directly on the grill or on skewers. * Cook on the prepared grill 2 to 3 minutes per side, brushing frequently with the marinade, or to desired doneness.

Nutritional content: Per service100 Energy (Kcal) 11.7 Carbohydrates (Gms) 2.2 Protein (Gms) 5.9 Fat (Gms)

Tips : * Any other combination of veggies of your choice can also be used

Note on Nutritional Value/Nutritional Content: * Eggplant is used to treat high blood cholesterol.Helps to block the formation of free radicals.It is a good source of folic acid and potassium * More vegetables intake is recommended for people with hypertension as it helps to lower the blood pressure.

PULAVIngredients AmountUncooked Saffola Low gI Rice 30 gmsMedium-sized capsicum 50 gmsOnion, medium-sized, finely chopped 50 gmsCumin seeds (jeera) 1/4 tspSoya Paneer (tofu) Grated 25 gmsOil 1 tspSalt & pepper to tasteAdd chillies ½ tspCooking Time : 45 mins.Serving size: 1

Method * Cook rice with 1/2 tsp salt and set aside. * Heat oil in a heavy-bottomed pan and toss in the jeera (cumin seeds). * Once it changes colour, add the onion and sliced choppedchilli, and saut for about 3-5 minutes. * Add the chopped bell peppers and saut further. Do not overcook the veggies. They should be a bit crisp. * Add the grated tofu. * Season with salt, pepper and the chopped cilantro. * Toss this mixture with the cooked rice while its still warm and serve immediately.

Nutritional content: Per service186 Energy (Kcal) 28.6 Carbohydrates (Gms) 3.8 Protein (Gms) 5.6 Fat (Gms)

Tips : * Instead of tofu low fat paneer can also be used.

Note on Nutritional Value/Nutritional Content: * Saffola Rice is Low GI Rice which helps to manage weight. * Tofu is good protein choice for vegetarian.

CARROT AND MOOLI PARATHAIngredients AmountWheat flour 50 gms

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Raddish 15 gmsCarrot 15 gmscorriander 1 tbspcumin seeds 1 tspRed chilli powder To tasteOil 2 tspSalt to tasteCooking Time : 25 mins.Serving size: 2

Method * Grate the raddish squeeze the water from it. * Mix raddish, carrot, coriander, cumin ,salt, red chillies in it. * Stuff it in the wheat dough. * Cook it on the low flame,as it is half cooked put oil on it.. * When it is golden brown serve it with curds.

Nutritional content: Per service135 Energy (Kcal) 18.5 Carbohydrates (Gms) 3 Protein (Gms) 5.5 Fat (Gms)

Tips : * Multi grain flour too can be used. * Different vegetable stuffing can be done.

Note on Nutritional Value/Nutritional Content: * Carrots are rich source of dietary fiber, beta carotene and antioxidants. * Raddish are rich in ascorbic acid, folic acid, and potassium. They are a good source of vitamin B6, riboflavin, magnesium, copper, and calcium.

PALAK PULAO RECIPEIngredients AmountSaffola Low GI Rice 60 gmsSpinach leaves 25 gmsOnion - chopped finely 1/2 medium sizedGreen chillies - diced 2Kernel corns - frozen or fresh 30 gmsBay leaves 3Cumin seeds 2 tspSalt to tasteLemon juice 2 tspOil 4 tspGaram masala or biryani masala 2 tspTurmeric powder 1 tspFor garnish : Chopped coriander Thin tomato wedges Cooking Time : 25 mins.Serving size: 2

Method

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* Wash the rice under running water for a couple of times to remove the starchy content. Take a rice cooker and cook the rice as you normally would. Just make sure you keep stirring them occasionally. If you are using a stove, take a large crockpot, add 2 tsp oil, then add the rice and water and cover it with a lid just partly open to allow the steam to escape; stir in between and cook on medium flame or heat. * While the rice cooks, take a large frying pan, add 2 tsp oil, cumin seeds and the bay leaves. When they start spluttering, add the green chillies and the chopped onions. Saute till they turn a light golden in color. * Meanwhile, wash the spinach leaves and blend them to make a fine puree. Thaw the kernel corns if you are using the frozen ones by microwaving for 10 seconds. * Now add the puree to the onions and mix well. Add the salt, garam masala powder, turmeric and lemon juice. Cover with a lid and cook for 7-10 mins until it starts bubbling a little. finally add the corn kernels and reduce to low-flame. * Once the rice is almost cooked, add it to the gravy mixture and mix well gently with a spatula. Taste for salt and spices and make necessary additions per your choice. Remove from flame and let the spices and spinach blend with the rice. * Transfer the Spinach and Corn Pulao to a serving dish. Take a firm tomato, cut it into thin wedges, removing the pulp. Chop some fresh cilantro and garnish the pulao with these . Serve hot.

Nutritional content: Per service243 Energy (Kcal) 33 Carbohydrates (Gms) 3.7 Protein (Gms) 10.3 Fat (Gms)

Tips : * Brown rice can also be used. * Paneer or tofu can also be added.

Note on Nutritional Value/Nutritional Content: * A complete one meal dish full of fibre. * When served with raita or curds can be good mini meal option.

PANCHVATI GARLIC DALIngredients AmountToor dal 25 gmsMoong dal 25 gmsChana dal 25 gmsUrad dal 25 gmsMasoor dal 25 gmsGarlic 6-8 clovesCumin seeds 2 tspCilantro - chopped, for garnish 1/2 cupOnion - finely chopped 2 cupsOil 5 tspTurmeric powder 3 tspGaram masala powder 2 tspSalt to tasteLemon juice to tasteBlack pepper powder 2 tspGreen chillies - cut finely 2Cooking Time : 25 mins.Serving size: 5

Method

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* Mix all the dals and pressure cook them with 6 cups of water in a pressure cooker until 5-6 whistles. We want all of them to be thoroughly cooked. Once that is done, remove in a bowl and blend them well in a grinder, spinning for about a minute or so, ensuring that all dal/lentils are broken down and a smooth puree is formed. * Take the chopped coriander and grind it with 1 tsp salt and 2 tbsp water to form a smooth paste. * Now take a pan, add the oil to it, add the cumin seeds, green chillies and garlic, and saute for a couple of minutes. Then add the finely chopped onions and saute again till they turn brownish and glossy. * Next add the garam masala powder, turmeric powder, black pepper and the cilantro paste. Now add the lentils and fill up with sufficient water to achieve desired consistency. Mix everything well, then add salt and lemon juice according to your taste, and let it cook covered, for about 10 mins or so. Stir in between to make sure it does not stick to the base of the pan. When it becomes thick and starts boiling, remove from flame. * Transfer the dal or soup to a serving bowl. Garnish with chopped coriander and some more fresh black pepper if desired, and serve hot with Jeera Rice!

Nutritional content: Per service157 Energy (Kcal) 19.9 Carbohydrates (Gms) 6.3 Protein (Gms) 5.2 Fat (Gms)

Tips : * Other dals can also be an option to make up 5

Note on Nutritional Value/Nutritional Content: * Dals contain high levels of proteins, including the essential amino acids isoleucine and lysine, and are an essential source of inexpensive protein for those who adhere to a vegetarian diet or cannot afford meat * Dals mixed with grains, such as rice, which results in a complete protein dish.

GRILLED FISHIngredients AmountPomfret fish 100gmsGinger garlic paste 1 tbspVinegar 1/3 CupTurmeric ¼ tspRed chilli powder / chilli paste 1 tbsp / 4- 5 Red chilliesGround coriander seeds 1 tbspGround cumin seeds 1 tbspGround pepper 1/2 tspOil 1 tspSalt to tasteCooking Time : 30 mins.Serving size: 1

Method * Blend together all ingredients of marinade to a fine paste. * Marinate the fish pieces into the paste for about 4 hours in the refrigerator. * Pre-heat the oven on maximum heat. * Place the marinated fish pieces on the tray and broil for about 8-10 minutes. * Turn over and broil for about 8 minutes again. * Serve the barbecued fish hot with mint

Nutritional content: Per service132 Energy (Kcal) 1.8 Carbohydrates (Gms) 17 Protein (Gms) 6.3 Fat (Gms)

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Tips : * Steaming the fish in banana leaf can make the same preparation without oil

Note on Nutritional Value/Nutritional Content: Fish is a very good source of Omega 3 fatty acid.It is useful to prevent heart disease

MOONG BUCKWHEAT KHICHDIIngredients AmountMoong Dal 15gmsBuckwheat 30gmsPeppercorn 3-4 no.Asafoetida 1/4tspTurmeric powder 1/4tspOil 1tspSalt to tasteCooking Time : 25 mins.Serving size: 1

Method * Clean and wash the moong dal and buckwheat together. Drain and keep aside. * Heat the oil in a pressure cooker and add the peppercorns, cloves and cumin seeds. * When the cumin seeds crackle, add the asafoetida, followed by the moong dal and buckwheat and saute for 2 to 3 minutes. * Add the turmeric powder, salt and approx. 4 cups of water and pressure cook for 2 to 3 whistles. * Serve hot.

Nutritional content: Per service195 Energy (Kcal) 30 Carbohydrates (Gms) 7 Protein (Gms) 6 Fat (Gms)

Tips : * Buckwheat can be replaced with Bulgur Wheat ( Dalia ).Ideally use moong dal with skin to improve the nutritional value of the recipe. * Vegetables can also be added to improve the vitamin and mineral content of the recipe

Note on Nutritional Value/Nutritional Content: * Buckwheat has no gluten hence can be used in Gluten Free Diets.( Celiac Diseases) * It is also a good source of dietary fibre which helps in glycemic control

METHI UTTAPAMIngredients AmountRaw Rice 10 gmsParboiled Rice 30 gmsUrad dal 10 gmsMethi seeds 1 tspOil 1 tspSalt to tasteCooking Time : 20 mins.Serving size: 1

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Method * Soak both the types of rice together, in water for over 6-8 hrs * Soak separately urad dal and methi seeds also for at least 6 - 8 hrs * Grind them with minimum water to form a smooth but thick batter. * Similarly grind urad dal and methi seeds also to form a smooth but thick batter * Mix both the batters together with salt. Leave it overnight. * Next morning mix it well again. * Heat a flat non stick griddle (tava) * Smear the tava with the oil dab & pour a ladle full of batter on the plate. * Cover and cook till the edges start curling and underside of the dosa gets a nice golden brown * Serve it crispy hot with sambhar or mint chutney

Nutritional content: Per service130 Energy (Kcal) 19 Carbohydrates (Gms) 3 Protein (Gms) 5 Fat (Gms)

Tips : * Rice can be replaced with brown rice and even chopped methi leaves can be added to it.Note on Nutritional Value/Nutritional Content: * Methi is a known source of high fibre.& also helps to control high blood gloucse level . * When rice is replaced with brown rice , the fibre content increases further

NUGGETY UPMAIngredients AmountSoya nuggets 15 gms (raw)Semolina 30 gmsChopped carrot or shelled peas 10 gms eachChopped onion 25 gmsCurry leaves 4 leavesAsafoetida A pinchChopped ginger 1¼Mustard seed ¼ tspBengal & black gram dal 1 tspChopped chilies 1Chopped green coriander leaves 1 tsp.Lemon juice 1 tspWater 1 cupOil 1 tspSalt To tasteGinger ¼ inchCooking Time : 20 mins.Serving size: 1

Method * Soak Soya nuggets in salted luke warm water for about 10-15 minutes and squeeze out. * Heat oil in a nonstick kadai and add Bengal gram dal, black gram dal, asafoetida, mustard seed and curry leaves till brown. * Add onion, green chilies and ginger and sauté for 3-4 minutes. * Add vegetables and cook about 3-5 minutes * Add water and salt. Boil it * Add Soya nuggets and roasted semolina. Mix well. * Cook on slow fire until done and all the water absorbed.

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* Sprinkle lemon juice and coriander leaves. Serve hot.

Nutritional content: Per service120 Energy (Kcal) 16 Carbohydrates (Gms) 5 Protein (Gms) 4 Fat (Gms)

Tips : * Even flax seed powder can be added to the upma.Soya Nuggets can be replaced with oats .

Note on Nutritional Value/Nutritional Content: * Soybeans are considered to be a source of complete protein and is hence considered a good alternative to the Non vegetarian foods. * Oats are good in soluble fibre , which help keep blood sugar under control. * Use of Lemon helps improve the iron availablity from the recipe.

LENTIL CUTLETIngredients AmountBrown lentil 60gmsPotato boiled,mashed 100 gmsRagi 40 gmsCoriander FewCumin seeds 15 gmsOnion 100 gmsGarlic 4 clovesGreen chillies 1 tspFlax seeds[grinded] 1 tspHing A pinchMustard seeds 4-5seedsTomato 60 gmsOil 4 tspSalt To tasteCooking Time : 45 mins.Serving size: 4

Method * Method of preparation for lentil cutlet : * Soak the lentils for 6 hrs. * Mix the potatoes, lentils ,ragi, onion ,garlic [1 clove finely chopped],cumin seeds. Shape it to the shape of cutlet. * Cook it on low flame on a pan,till it becomes crisp. * Method of preparation for tomato chutney : * Heat 1 tsp oil in a small frying pan, add ½ tsp mustard seeds, hing and allow mustard seeds to crackle. Add curry leaves and turn off the heat. * Fire tomatoes on open flame. It takes 3-5 mins to cook. * Let the tomatoes rest for couple of minutes. Peel the skin and grind them along with onion and garlic into a paste (slightly coarse). * Adjust the taste, add fried seasoning and serve it with the cutlets.

Nutritional content: Per service171 Energy (Kcal) 24.6 Carbohydrates (Gms) 5.6 Protein (Gms) 5.3 Fat (Gms)

Tips : * Adding 2 tsp cereal( eg . Oats / rice flakes ) to this recipe will increase the bio avaliblity of proteins

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Note on Nutritional Value/Nutritional Content: * Lentil is a very good source of high biological value protein,dietary fibre and vitamin B complex * Ragi is also a high fibre cereal.

HEALTHY ROLLIngredients AmountFor Roti : Wheat Flour 25 gmsSoya Flour 5 gmsFenugreek Seeds 1/8 tspWater 1 cup or enough to make a doughSalt ¼ tspFor Filling : Boiled soya granules 10 gmsBoiled Green peas 10gmsBoiled Potatoes 25 gmsChopped onion 25 gmsChopped green chilli 1/4Ginger garlic paste 1/4 tspGaram masala 1/4 tspCoriander powder 1/2 tspChilli powder 1/2 tspRoasted cumin seed powder 1/4 tspChopped coriander 1 tspLemon Juice 1/4 tspChat Masala 1/2 tspTomato Puree 1/4 cupCabbage, grated( garnish) 1/2 cupOregano Herb 1/4 tspOil 1 tspSalt to tasteCooking Time : 25 mins.Serving size: 1

Method * For roti : * Mix flour and salt * Mix in water, making dough. Knead for 5 mins * Make small dough balls and roll out into flat thin rotis. * Roast them on a already heated flat pan Once turned gently press with a clean cloth, cook for a minute on either side and keep them aside wrapped in soft muslin cloth * For filling : * Heat oil in a nonstick pan; add ginger garlic paste followed with onions and green chili. Saute till the onions turn transparent. * Add Soya granules, potatoes and green peas. * Add in all the powdered spices and mix well. Let it cook for a min. * Top it with green coriander and lemon juice * To assemble the wrap : * Place the roti. Spread the tomato puree. Sprinkle the oregano herb. * Place the grated cabbage in center of the roti along the diameter.

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* Then the Soya mix. Sprinkle the chat masala and fold the roti in a roll. Healthy roll is ready to be served.

Nutritional content: Per service245 Energy (Kcal) 30.5 Carbohydrates (Gms) 11 Protein (Gms) 8.2 Fat (Gms)

Tips : * Variations the Soya granules can be replaced with moong sprouts or shredded chicken, lean pieces.

Note on Nutritional Value/Nutritional Content: * The use of whole wheat flour & soya in the wrap makes it a healthier option for diabetics * Fenugreek seeds used in the recipe are helpful in glycemic control

BASIL CHICKEN & SPINACH WITH PASTAIngredients AmountLean chicken breast mince 400 gmSkimmed milk 300 mlWhole wheat Pasta 120gLoosely packed fresh basil leaves 1 3/4 cupsSpinach, stems trimmed, washed 1 bunchWhole wheat flour 20 gmsOnion, cut into quarters 1 smallGarlic cloves, crushed 2Oil 2 tspSalt & freshly ground black pepper to tasteCooking Time : 30 mins.Serving size: 4

Method * Position an oven shelf in top rack of oven. Preheat oven to 230°C. Brush a 17 x 23cm shallow (base measurement) baking dish with 1/2 tsp of oil. Place 1 1/2 cups of basil leaves, onion, garlic, flour, milk, oil, 1/2 tsp salt in bowl of a food processor. Process until basil is chopped. * Combine mince, 1/4 tsp of salt, 1/2 tsp of pepper and 1 Tbsp of basil mixture in bowl. * Cook pasta separately * Place remaining milk and basil mixture in a saucepan over medium heat. Cook, stirring, for 1-2 minutes or until mixture thickens. Pour sauce over the pasta and sprinkle with mozzarella. Bake in preheated oven for 18 minutes or until pasta are tender when pierced with a knife. * Meanwhile, place the spinach with water clinging to the leaves in a medium saucepan over medium-low heat. Cook, covered, shaking pan occasionally, for 2-3 minutes or until wilted. Season with salt and pepper.

Nutritional content: Per service345 Energy (Kcal) 35.3 Carbohydrates (Gms) 33.4 Protein (Gms) 9.2 Fat (Gms)

Tips : * Instead of chicken shredded fish can also be used.

Note on Nutritional Value/Nutritional Content: * A good combination of high Biological value protein from lean chicken and fibre from spinach and whole cereal makes it a complete one meal dish.

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BROWN LENTIL AND VEGETABLE SOUPIngredients AmountDiced tomatoes 300 gmsLentil (raw 20 gms) 120 gmsCarrots, peeled, diced 60 gmsZucchini, diced 60 gmsSticks celery, diced 60 gmsBrown onion, finely chopped 125 gmsVegetable stock 2 cupsflat-leaf parsley leaves, chopped Cooking Time : 30 mins.Serving size: 6

Method * Heat oil in a large saucepan over medium-high heat. * Add carrots, zucchini, celery and onion. Cook, stirring occasionally, for 10 minutes or until vegetables begin to soften. * Add tomatoes and stock to pan. Cover and bring to the boil. * Reduce heat to medium-low. Simmer, partially covered, for 15 minutes or until vegetables are soft. * Add lentils to soup. Cook for 5 minutes or until heated through. Ladle soup into bowls. * Sprinkle with parsley and squeeze lemon juice. Season with freshly ground black pepper. Serve with lemon wedges and bread rolls.

Nutritional content: Per service128 Energy (Kcal) 19.2 Carbohydrates (Gms) 5.9 Protein (Gms) 2.6 Fat (Gms)

Tips : * Instead of brown lentils any other sprouts could be used.

Note on Nutritional Value/Nutritional Content: * Lentil is a very good source of high biological value protein,dietary fiber and vitamin B complex * Tomatoes are good source of beta carotene and lycopene * Carrots are rich source of dietary fiber, beta carotene and antioxidants

SPINACH AND TOFU SOUPIngredients AmountFresh spinach leaves 75 gmsTofu 20 gramsOnions 10 gmsWheat flour 1 tspMilk 10 mlOil 1/2 tspSalt to tasteBlack pepper powder (optional) to tasteCooking Time : 20 mins.Serving size: 1

Method * Wash spinach well & blanch them. Blend them to make puree. * Add wheat flour to the puree. * Grate tofu into small pieces and set aside. Heat oil to smoking point and add onions.

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* Add spinach puree and stir-fry until soft, add salt and pepper. Bring to a boil, lower heat and add tofu. Cook for two to five minutes. * Remove from heat and serve hot.

Nutritional content: Per service151 Energy (Kcal) 10.1 Carbohydrates (Gms) 11 Protein (Gms) 7.4 Fat (Gms)

Tips : * Instead of tofu even low fat paneer could be added to the soup

Note on Nutritional Value/Nutritional Content: * Spinach is a known source dietary fibre * Tofu is a good source of protein

OATS PANCAKE WITH PEASIngredients AmountOats[grinded] 30 gmsBesan 15 gmsGreen peas (mashed) 10 gmsOnion 25 gmsCelery 1 tspParsley 1 tspBlack pepper To tasteOil 1 tspSalt To tasteCooking Time : 25 mins.Serving size: 1

Method * Mix the oats, channa dal flour with water make it medium consistency. * Boil the peas, mash half of them, add onion, celery and parsley to it. * Put the oil in the pan, spread the batter on it when it dries up, change the side put the mashed peas on it. * When it is golden brown ,serve it with sauce.

Nutritional content: Per service185 Energy (Kcal) 30 Carbohydrates (Gms) 5 Protein (Gms) 5 Fat (Gms)

Tips : * Instead of oats any multigrain flour can also be added.

Note on Nutritional Value/Nutritional Content: * Wholegrain, oat-based cereals can reduce the need for medicine to control hypertension and improve blood pressure control among people being treated for high blood pressure * A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.

CINNAMON CHILLAIngredients AmountWhole Wheat Flour 30 gmsSkimmed Milk 50 ml

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Baking powder A pinchOnion 25 gmsBlack pepper To tasteGrounded cinnamon ½ tspOil 1 tspSalt to tasteCooking Time : 25 mins.Serving size: 1

Method * Mix the flour and milk,make it medium consistency. Keep it aside for 15 mins. * Add all the ingredients to it. * Make small chillas on a low flame .Serve it hot with chutney.

Nutritional content: Per service192 Energy (Kcal) 25.5 Carbohydrates (Gms) 5.4 Protein (Gms) 7.5 Fat (Gms)

Note on Nutritional Value/Nutritional Content: * Cinnamon is good in lowering your blood pressure as it facilitates the circulatory functions of the body. * Cinnamon is good in lowering cholesterol & triglycerides. * Instead of wheat flour even moong flour can be replaced.

DOODHI MUTHIASIngredients AmountGrated bottle gourd 150 gmsWhole wheat flour 45 gmsBengal gram flour 30 gmsSalt To tasteSugar 1 and 1/2 tspGinger 3 gmsGarlic 1 tspTurmeric 1/2 tspGreen chilllies 1 noOil 6 tspTil seeds 1/2 tspRai 1/2 tspCoriander for garnish fewCooking Time : 45 mins.Serving size: 3

Method * Squeeze out excess moisture from grated gourd. Add the flours and remaining ingredients. Mix well. And knead lightly. * Form into croquettes shape. Steam for half an hour. Cool and cut into 1.75cms pieces * Heat oil. Add gingelly seeds and asafetida. As seeds brown, add muthias and shallow fry till pieces brown lightly on the outside. * Garnish with coriander leaves.

Nutritional content: Per service160 Energy (Kcal) 20 Carbohydrates (Gms) 3.9 Protein (Gms) 10.7 Fat (Gms)

Note on Nutritional Value/Nutritional Content:15

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* Bottle gourd is not only rich in essential minerals, iron, protein and trace elements; it is also rich in fibre. Fibre helps in preventing constipation and other digestive disorders like flatulence and piles * Bottle gourd is very effective in controlling and treating high blood pressure and heart ailments. * Bottle gourd maintains cholesterol in blood. * Doodhi can be replaced with cabbage or cucumber or methi leaves.

GREEN DOSAIngredients AmountWhole Green gram (Sprouted) 30 gmCholesterol Management Flour (Soy Flour) 10 gmFlax Powder 5 gmSalt To tasteGreen Chilly (Finely Chopped) To tasteOil 5 mlCoriander Cooking Time : 25 mins.Serving size: 1

Method * Grind the Sprouted Green Grams to form a batter (of Dosa consistency) * Add Soy flour. Mix it well. * Later add a pinch of salt and one tsp of flax powder * Make small dosas out of that batter.. * Serve hot with pickle.

Nutritional content: Per service173 Energy (Kcal) 21 Carbohydrates (Gms) 11 Protein (Gms) 5 Fat (Gms)

Tips : * Any other dal can be used.

Note on Nutritional Value/Nutritional Content: * Green Gram whole is a very good source of high fiber and good quality protein * Methi is know source of high fibre.Hence it is used to reduce serum cholesterol, high blood gloucse level etc. * Cholesterol management atta helps to reduce cholesterol and keep in normal range . * Put Flaxseeds instead of Methi seeds.

BLACKENED SALMON WITH CORN SALSAIngredients AmountSalmon fillets, halved crossways 800 gmsSweet paprika 1 TbspGround oregano 1 tspDried thyme 1 tspGround white pepper 1/2 tspGround white pepper 1/2 tspGround black pepper 1/2 tspCayenne pepper a pinchOil 1 tspCorn salsa ingredients :

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Corn cobs 2 noSpring onions, finely chopped 2 noGreen capsicum, deseeded, finely chopped 1 noRipe tomatoes, finely chopped 2 noFresh lemon juice 3 tspCooking Time : 30 mins.Serving size: 8

Method * To make the corn salsa, use a sharp knife to cut lengthways down the cobs to remove the kernels. * Cook corn in a small saucepan of salted boiling water for 2 minutes or until tender. Refresh under cold running water. Drain well. * Combine the corn, onion, capsicum, tomato and lemon juice in a medium bowl. Taste and season with salt and pepper. * Combine the paprika, oregano, thyme and combined pepper on a plate. Add salmon and turn to coat. Transfer to another plate. * Heat the oil in a large non-stick frying pan over medium-high heat. * Add the salmon and cook for 2 minutes each side for medium or until cooked to your liking.Set aside for 5 minutes to rest. * Divide salmon among serving plates. Top with the corn salsa to serve.

Nutritional content: Per service240 Energy (Kcal) 19.7 Carbohydrates (Gms) 25.1 Protein (Gms) 6.6 Fat (Gms)

Tips : * Any other fatty fish ( tuna / mackerel ) can be used instead ( fillet form )

Note on Nutritional Value/Nutritional Content: * Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. * Salmon helps reduce risk of unwanted inflammation and help maintain the integrity of our immune and circulatory systems. * Greater amounts of omega-3 fatty polyunsaturated fatty acids help to low

BASIL PESTO CHICKENIngredients AmountWhole wheat pasta( raw) 60 gmsOil 1 tbspChicken breast fillets, thinly sliced 2 NoBasil lavoured (flavoured) pasta sauce 2 tbspWhite Sauce ( made using whole Wheat flour : 5g , Butter : 5g , Skimmed Milk : 50 ml ) 1 cupShaved parmesan cheese to serveBasil leaves to serveCooking Time : 25 mins.Serving size: 2

Method * Cook the pasta according to the packet directions. * Meanwhile, heat oil in a large, non-stick frying pan over medium-high heat. Add chicken and cook, stirring often, for 5 minutes or until brown.

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* Add pasta sauce, white sauce, salt and pepper to frying pan. Reduce heat to medium-low. Cook for 5 minutes, or until sauce has thickened slightly. * Drain pasta. Add to pesto mixture. Toss over low heat until well combined. Transfer to serving bowls. Top with parmesan and basil. Serve warm.

Nutritional content: Per service216 Energy (Kcal) 12 Carbohydrates (Gms) 15 Protein (Gms) 12 Fat (Gms)

Tips : * Instead of cheese,low fat paneer can also be added

Note on Nutritional Value/Nutritional Content: * Basil is also a good source of vitamin A, which helps to prevent damage to the cells by free radicals. Vitamin A also prevents free radicals from oxidizing cholesterol in the blood stream, preventing the cholesterol from building up in the blood vessels. * Magnesium is also present in basil. This essential mineral helps the heart and blood vessels to relax, improving blood flow.

CLEAR VEGETABLE SOUPIngredients AmountCarrot 25 gmsCabbage 60 gmsGreen peas 10 gmsSpring Onion 15 gmsSoya sauce 1 tspOil 1 tspSalt To tasteBlack pepper To tasteCooking Time : 25 mins.Serving size: 1

Method * Saute all the vegetable in oil. * Add water to it, let it come to boil * Cook it on low flame for 10 mins * Add salt, pepper and soya sauce. Serve it hot.

Nutritional content: Per service

85 Energy (Kcal) 8 Carbohydrates (Gms) 2 Protein (Gms) 5 Fat (Gms)

Tips : * Sprouts can be added to increase the prtein and fibre content

Note on Nutritional Value/Nutritional Content: * Cabbage is considered as a good source of Vitamin B6.It helps to reduce the water retension in the body. * Combination of vegetables used : rich in vitamins and minerals & high

HIGH PROTEIN CLEAR SOUP18

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Ingredients AmountClear vegetable stock 4 cupsLow fat paneer ( made at home , using skimmed cow's milk) cut into small cubes 80 gmsSliced baby corn ¼ cupSoya sauce 1 tspSugar 2 tspChopped spring onions 40 gmsBean sprouts ½ cupSalt to taste Quartered onions ½ cupRoughly chopped carrots 1 cupCelery roughly chopped 2 stalksCoriander stems 3-4 no.Pepper powder ½ tspCooking Time : 20 mins.Serving size: 4

Method * Place all the ingredients in a large pan and add 6 cups of water. * Bring to a boil and then lower the heat * Cover with a lid and simmer for 20 minutes till the vegetables have released their flavours. * Cool , strain and keep aside . * Boil the stock with with baby corn for 5 minutes. * Add the soya sauce , sugar , pepper powder , spring onions and salt and simmer for 2-3 minutes. * Just before serving , add the paneer and bean sprouts and simmer for 2 minutes. Seve garnished with coriander .

Nutritional content: Per service174 Energy (Kcal) 24.3 Carbohydrates (Gms) 7.9 Protein (Gms) 5.3 Fat (Gms)

Tips : * It can be served as a mini meal with a toasted slice of multi grain or whole wheat bread

Note on Nutritional Value/Nutritional Content: Regular intake of vegetables help in protecting against heart ailments

BROCCOLI SOUPIngredients AmountBroccoli florets cut small 75 gmsSkim milk or low-fat milk 50 mlFreshly ground almonds 10 gmsSalt and pepper to tasteCooking Time : 15 mins.Serving size: 1

Method * Bake the ground almonds on a baking tray for 10-12 minutes or roasted it on a non-stick pan till golden brown. Keep aside. * Steam the broccoli for a couple of minutes till tender. Keep aside 6 small pieces for garnish. * Blend the broccoli, milk, roasted almond paste and vegetable stock till smooth and creamy. * Add salt and pepper to taste.

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Nutritional content: Per service110 Energy (Kcal) 4.5 Carbohydrates (Gms) 4.8 Protein (Gms) 8 Fat (Gms)

Tips : * Boiled shredded chicken pieces can also be added to the soup.

Note on Nutritional Value/Nutritional Content: * The heart healthy effects of cruciferous vegetables like broccoli and cauliflower may be due to their ability to influence the secretion of a cholesterol transporter * Broccoli has indoles have beneficial effects on lipid synthesis that could contribute to their potential cardioprotective effect * Almonds are good source of Vitamin E which helps in heart health.

VEG COOLANTIngredients AmountCucumber, large 100 gmsSpinach 50 gmsMint Leaves 10 noGinger 1 pieceFlaxseed, roasted and powdered 1 tspWalnut, roasted powdered 1 tspWater 1/4 cupLimejuice 1/2 tspWhite pepper powder to tasteSalt to tasteCooking Time : 20 mins.Serving size: 1

Method * Blanch the spinach * Blend ginger and spinach leaves in a juicer. Then add the cucumber, lime juice and blend it well in the juicer again. * Add the seasonings, flaxseed and walnut powder. Stir well * Serve chilled with crushed ice..Â

Nutritional content: Per service63 Energy (Kcal) 6 Carbohydrates (Gms) 3 Protein (Gms) 3 Fat (Gms)

Tips : * Citrus fruits can aslo be added to enhance the flavour.

Note on Nutritional Value/Nutritional Content: * Spinach is a known source of iron * Methi is know source of high fibre.Hence it is used to reduce serum cholesterol, high blood gloucse level etc. * Walnuts are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.

CLEAR VEGETABLE SOUPIngredients Amount

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Carrot 25 gmsCabbage 60 gmsGreen peas 10 gmsSpring Onion 15 gmsSoya sauce 1 tspOil 1 tspSalt To tasteBlack pepper To tasteCooking Time : 25 mins.Serving size: 1

Method * Saute all the vegetable in oil. * Add water to it, let it come to boil * Cook it on low flame for 10 mins * Add salt, pepper and soya sauce. Serve it hot.

Nutritional content: Per servi85 Energy (Kcal) 8 Carbohydrates (Gms) 2 Protein (Gms) 5 Fat (Gms)

Tips : * Sprouts can be added to increase the prtein and fibre content

Note on Nutritional Value/Nutritional Content: * Cabbage is considered as a good source of Vitamin B6.It helps to reduce the water retension in the body. * Combination of vegetables used : rich in vitamins and minerals & high in dietary fibre

PUMPKIN SOUPIngredients AmountMashed Cooked Pumpkin 1 cupsOnion 50gmsNutmeg 1/4 tspSugar 1 TspOil 1 tspWater 3 cupsSalt & pepper to tasteCooking Time : 15 mins.Serving size: 2

Method * Chop the onions and gently brown with butter in a pan. Put mashed pumpkin * Add the water,salt, sugar, nutmeg and pepper. * Serve hot and garnish with cream(optional)

Nutritional content: Per servi71 Energy (Kcal) 10.1 Carbohydrates (Gms) 1.7 Protein (Gms) 2.6 Fat (Gms)

Tips : * Even carrots can be added to the soup.

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Note on Nutritional Value/Nutritional Content: * Pumpkin offers protection against heart diseases by containing antioxidants * Beta-carotenes are antioxidants which are converted to vitamin A in the body. They are thought to boost the immune system and help to repair free radical damage to cells * Pumpkin is also a rich source of vitamin C and potassium which may help to prevent heart disease and normalize blood pressure.

VEGGIE FRUITY SYMPHONYIngredients AmountCarrot 50 gmsTomato 50 gmsBeetroot 25 gmsSweet Lime 1 noMint leaves 1/4 tspRoasted Flaxseeds powder 1 tspSalt To tasteCooking Time : 20 mins.Serving size: 1

Method

* Blend all the juices. * Sprinkle the flaxseed powder * Serve chilled in a glass garnished with a cucumber slice or celery stalk.

Nutritional content: Per servi89 Energy (Kcal) 14 Carbohydrates (Gms) 2.5 Protein (Gms) 2.5 Fat (Gms)

Tips : * More vegetables and sunflower seeds can also be added. * Do not strain juice to remain fibre content intact.

Note on Nutritional Value/Nutritional Content: * Carrots are a very good source of fiber.Which is used to normailise the motion. * Carrot, tomato are low calorie and fibre rich foods which helps to maintain weight. * All these have good satiety value.

FUSION CHAATIngredients AmountMacaroni (whole wheat) 30 gmsWater 1/2 cupBoiled moong 30 gmsChopped onion 25 gmsTomato sauce 1 tspJeera powder 1 tspAmchur powder 1 tspCoriander powder 1 tspOil 1 tspSalt to tasteMint Chutney :

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Mint Leaves 1 small bunchGreen Chillies 2 noTamarind 1 inchFennel (saunf) 1/2 tspCooking Time : 30 mins.Serving size: 1

Method * Grind the mint chutney ingredients into a paste. * Boil the macaroni in water. * Keep stirring from time to time to prevent it from sticking to the bottom of the pan. * Add more water if needed. Drain. * Take a pan and pour two tsp of oil and heat it a little. Add drained macaroni to it. Toss well. * After a minute, add moong, Chopped onion, tomato sauce & mint chutney. Stir well. * Add cumin powder, mango powder, coriander) powder and salt. Stir well a couple of more minutes. * Serve with fresh iceberg lettuce

Nutritional content: Per service127 Energy (Kcal) 20 Carbohydrates (Gms) 5 Protein (Gms) 3 Fat (Gms)

Tips : * Boiled or raw sprouts can be added to the dish to make it even tastier, wholesome and nutritious too.Instead of moong sprouts mixed sprouts can also be added to the chaat.

Note on Nutritional Value/Nutritional Content: Green Gram whole is a very good source of high fiber and good quality

CHICK PEA AND SOYA TIKKISIngredients AmountChick peas (kabuli chana) 1/4cup, boiled and drainedSoya granules 1/4 cupMint leaves 1 tbsp (finely chopped)Green chillies 1 tspGinger 1 tspOil 2 tspSalt to taste Cooking Time : 30 mins.Serving size: 2

Method * Soak the soya granules in hot water for 10-15 mins.Drain and squeeze out all water. * Blend together the chick peas, soya nuggets and mint, in a blender to make a smooth paste. * Add the green chillies, ginger and salt and mix well. * Divide the mixture into four equal portions and shape into round flat tikkis. * Cook them on a non stick pan using a little oil till both sides are golden brown.

Nutritional content: Per servi235 Energy (Kcal) 23 Carbohydrates (Gms) 17.5 Protein (Gms) 8 Fat (Gms)

Tips : * Instead of Soya granules even paneer can be used.

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Note on Nutritional Value/Nutritional Content: * Soyachunks reduces LDL Cholesterol hence improves functioning of the heart. * Chickpeas and soyabeans have low GI which has good satiety value. * Soyabeans and chickpeas are very good source of proteins.

KHATTA MEETHA CHANA CHATIngredients AmountWheat flour 1 bigChick peas 10 gmYoghurt 20 gmTomatoes 10 gmRaw mangoes 10 gmChat masala Salt to taste Cooking Time : 20 mins.Serving size: 1

Method * Mix all the ingredients in a bowl and toss well.

Nutritional content: Per servi152 Energy (Kcal) 29 Carbohydrates (Gms) 6 Protein (Gms) 1 Fat (Gms)

Tips : * Any other sprouts can also be added.

Note on Nutritional Value/Nutritional Content: * Use of chick peas provides high protiens. * Use of yoghurt provides good calcium. * Yoghurt also is a probiotic which helps in improving gut health.

STUFFED MOONG SPROUTS DOSA WITH MINT CHUTNEYIngredients AmountFor the dosas : Moong sprouts 20 gmsRice flour 60 gmsSalt to taste For the stuffing : Potato, boiled and mashed ½ mediumGrated carrot 2 TbspGrated beetroot 2 TbspGrated cabbage 2 TbspFinely chopped onions 2 TbspChopped coriander 1 TbspChaat masala 1/4 tspMustard seeds (rai) 1/4 tspCurry leaves Turmeric powder (haldi) a pinchAsafoetida (hing) a pinch

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Oil 2 tspSalt to taste Cooking Time : 20 mins.Serving size: 2

Method * Combine the sprouts with ¾ cup of water in a blender and grind into a smooth paste. * Add the rice flour and salt and mix well so that no lumps remain. Allow the batter to stand for 15 minutes. Add more water if required to adjust the consistency of the batter so that it is of dropping consistency. * Heat the oil in a non-stick pan and add the mustard seeds, curry leaves and turmeric powder. * When the mustard seeds crackle, add the asafoetida. Add all the vegetables, coriander, chaat masala and salt and mix well. * Divide the filling mixture into 4 equal portions. Keep aside. * Heat and grease a non-stick pan with a little oil. * Pour a ladleful of the batter on the non-stick pan and spread it evenly using a circular motion. * Drizzle a little oil on the sides and allow to cook. * Top with one portion of the filling mixture and spread it evenly over the dosa. * When the lower side of the dosa is lightly browned, fold over. * Serve hot with mint chutney.

Nutritional content: Per servi216 Energy (Kcal) 30.8 Carbohydrates (Gms) 4.9 Protein (Gms) 5.2 Fat (Gms)

Tips : * Soya flour can also be added to the dosa paste.

Note on Nutritional Value/Nutritional Content: * Use of sprouts helps in providing high protiens as well as digested soon than whole pulses. * Germinating pulses increase their nutritional value. * Pulses also contain useful amounts of fiber, potassium, and B vitamins * Use of mint helps in digestion and stomach problems.

HEALTHY JATPAAT COLD SANDWICHIngredients AmountWhole Wheat Bread 2 noOnion,finely chopped 25gCabbage (grated) 10gCarrot (grated) 10gBeetroot (grated) 10gCucumber(grated) 10gCapsicum (grated) 20gCoriander chutney 2 tspSweet corn (boiled) 10gHung curd 25gRock salt A pinchChaat masala A pinchLemon juice 1 tspBlack pepper A pinchCooking Time : 15 mins.Serving size: 1

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Method

* Take fresh curd in a muslin cloth and hang it for few hours to remove water. * Grate all the vegetable, add masala to it add hung curd * Apply chutney to the bread add above ingredient to it. * Refrigerate the sandwich. Serve chilledÂ

Nutritional content: Per servi158 Energy (Kcal) 28.1 Carbohydrates (Gms) 5.3 Protein (Gms) 0.6 Fat (Gms)

Tips : * Shredded chicken can be added for non-vegetarians

Note on Nutritional Value/Nutritional Content: * Whole wheat is a good source of iron, fiber, calcium and minerals like selenium * Eating three to five servings of whole grains a day protects against heart disease * Heart-healthy, whole grains slow the build up of plaque in arteries

BROWN THEPLAIngredients AmountWheat Flour 20 gmCholesterol Management Flour (Soy Flour) 10 gmFlax Powder 5 gmSalt To tasteTurmeric ¼ tspRed Chilly Powder ¼ tspOil 1 tspCooking Time : 15 mins.Serving size: 1

Method * Mix wheat flour, soy flour and flax powder. * Add a pinch of salt, turmeric powder and red chilly powder. * Form dough and keep it for a while. * Roll it into small phulka size Theplas. * Serve hot with pickle or curd.

Nutritional content: Per servi156 Energy (Kcal) 16 Carbohydrates (Gms) 6.7 Protein (Gms) 7.2 Fat (Gms)

Tips : * Multigrain flour can also be added.

Note on Nutritional Value/Nutritional Content: * Methi is know source of high fibre.Hence it is used to reduce serum cholesterol, high blood glucose level etc. * Studies showed soy can lower total and LDL cholesterol as well as triglycerides. * Put Flaxseeds instead of Methi seeds.

FRUIT OAT MEAL26

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Ingredients AmountSkim milk 50 mlSalt 1/4 tspCinnamon 1/4 tspOats, uncooked 30 gmsChopped apple 50 gmsSugar/sugar substitute(sucralose based) 10 gms/1 sachetWalnuts (chopped) 10 gmsCooking Time : 30 mins.Serving size: 1

Method * Combine milk, cinnamon and salt in a saucepan. Bring to boil. * Add in oats & apple. * Simmer uncovered for 5-6 minutes till cooked, stirring occasionally. * Remove from heat. Stir sweetner/sugar * Sprinkle in walnuts.

Nutritional content: Per servi232 Energy (Kcal) 26.9 Carbohydrates (Gms) 7 Protein (Gms) 10.7 Fat (Gms)

Tips : * Mixed cereals can also be added to the above preparation.

Note on Nutritional Value/Nutritional Content: * Oats reduces LDL Cholesterol hence improves functioning of the heart. * Oats has insoluble fiber hence gives a feeling of fullness,this is useful for people trying to control their weight

DOODHI FALOODAIngredients AmountSoy milk (Natural) 150 mlBottle gourd 30 gmFalooda seeds 10 gmsStrawberry jelly 20 gmsRhooafza rose 1 and 1/2 tspCooking Time : 20 mins.Serving size: 1

Method * Heat a pan & sauté dudhi till it becomes tender. * Soak the falooda seeds for 10 min. * In a tall glass, arrange a layer of strawberry jelly, cooked dudhi, falooda seeds & milk * Add Rhooafza rose on it & serve chilled.

Nutritional content: Per servi168 Energy (Kcal) 25 Carbohydrates (Gms) 8 Protein (Gms) 4 Fat (Gms)

Tips : * Skimmed Cow Milk can be used instead of soya milk

Note on Nutritional Value/Nutritional Content:27

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* A low fat, high protein, high calcium dessert .

KOOTU HALWAIngredients AmountBuckwheat groats 30 gmsSugar free sweetner (sucralose based) 1 pelletMilk 50 mlWater 100mlCardamom 2 gmsAlmonds 5 gmsSaffron 2-3 strandsRaisins 5 gmsGhee/oil 1 tspCooking Time : 20 mins.Serving size: 2

Method * Boil milk and soak saffron and cardamom in milk. * Clean the groats roast the groats in ghee till golden brown. * Add hot water and cook the groats. Add the milk. * When the groats are cooked completely then add artificial sweetener and dry fruits. Cook until mixture thickens. * Serve hot.

Nutritional content: Per servi110 Energy (Kcal) 13 Carbohydrates (Gms) 3 Protein (Gms) 5 Fat (Gms)

Tips : * Instead of Buckwheat oats can also be used.

Note on Nutritional Value/Nutritional Content: * Buckwheat is a very good source of high biological value of protein.It is rich antioxidant and very good source of minerals such as zinc and selenium * Buckwheat is fibre rich hence useful in controlling blood sugar raise. * Buckwheat useful in lowering serum cholesterol

APPLE PUDDINGIngredients AmountApples 400 gmSugar substitue (Sucralose based) Butter 1 tspRaisins 20 gmsWalnuts 20 gmsLemon juice 1 tspCinnamon powder 1 tspCooking Time : 20 mins.Serving size: 4

Method * Peel and slice the apples.

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* Chop walnuts. * Soak raisins and keep in the refrigerator for half an hour. * In a mixing bowl, put the apples, walnuts,sugar substitute, cinnamon powder, lemon juice and the raisins. * Mix well, bake in a pudding dish at 450 F for 20 mins. * This pudding is to be served hot.

Nutritional content: Per servi109 Energy (Kcal) 14.7 Carbohydrates (Gms) 0.9 Protein (Gms) 4.9 Fat (Gms)

Tips : * Instead of apple, pear or peach can be used. * High in fibre & minerals.

Note on Nutritional Value/Nutritional Content: * A healthy low calorie pudding ideal for weight watchers.

ALMOND AND YOGHURT ICE-CREAMIngredients AmountLow Fat curds 1/2 cupsSugar free substitute (Sucralose based) Low Fat vanilla soy milk 1/2 cupAlmonds 10 gmsCooking Time : 45 mins.Serving size: 1

Method * Keep a bowl in the freezer to chill. In a mixing bowl, add soy milk, yoghurt, sugar substitute and whisk well. * Pour this mixture into an ice cream maker and prepare the ice cream. * Once the ice cream is firm, transfer it to the already chilled bowl and top with nuts. * Serve immediately or store in freezer until you serve.

Nutritional content: Per servi192 Energy (Kcal) 8.4 Carbohydrates (Gms) 5.5 Protein (Gms) 13.9 Fat (Gms)

Tips : * You can make ice cream using Low fat milk and yoghurt.

Note on Nutritional Value/Nutritional Content: * Almonds provide MUFA which help in reducing LDL cholesterol. * Almonds are also a rich source of Vitamin E which act as antioxidants & helps in reducing oxidative stress.

BAKED OATMEALIngredients AmountMilk(skimmed) 1/2 cupOats 20 gmsRaisins 10 gmsSugar free substitute (sucralose based)

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Apple, peeled and cored 25 gmsChopped walnuts 10 gmsSalt to tasteYoghurt 1/2 cupCooking Time : 45 mins.Serving size: 1

Method * Heat milk until milk steams, about 1 to 2 minutes. Mix in salt and oats and set aside. * Chop apricots. Mix apricots, raisins and sugar substitute into oats. Shred apple into oats and mix to combine. * Bake oats, uncovered, for 15 minutes. Stir, then top with remaining sugar and the nuts. Bake 15 minutes longer, or until the oats are chewy. * Serve topped with a small scoop of nonfat/low-fat yogurt.

Nutritional content: Per servi292 Energy (Kcal) 25.2 Carbohydrates (Gms) 7.2 Protein (Gms) 15.6 Fat (Gms)

Tips : * You can also use vanilla ice cream instead of yoghurt.

Note on Nutritional Value/Nutritional Content: * Walnuts are rich in omega 3 fatty acids which are considered excellent for heart. * Oats have soluble fibre which in manageing cholesterol.

APPLE AND CINNAMON DELIGHTIngredients AmountCups apples, peeled and chopped 11/2 cupSugar substitute(sucralose based) 2 tspChilled skimmed milk 2 cupsCinnamon (dalchini) Powder 1 tspCrushed ice to serve Cooking Time : 10 mins.Serving size: 4

Method * Blend the apple and sugar substitue in a blender to a smooth puree using a little milk . * Add the cinnamon powder and milk and blend again . * Pour into 4 glasses and top with crushed ice * Serve immediately .

Nutritional content: Per servi180 Energy (Kcal) 19.4 Carbohydrates (Gms) 6.4 Protein (Gms) 8.5 Fat (Gms)

Tips : * Along with apples , pears may also be added .

Note on Nutritional Value/Nutritional Content: * Apples : Anthocyanins :act as anti oxidants that help reduce oxidative stress in Diabetes Mellitus * Milk : Good source of high Biological value protein * Cinnamon : known to help control blood sugars .

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DRY FRUIT LASSIIngredients Amountfresh, chilled curd 1 and 1/2 cupMixed dry fruit, soaked in warm water for 30 minutes (Almond, walnut, fig) 2 tbspPowder of cardamom 1 no.Sugar substitute(sucralose based) 2 tspCooking Time : 10 mins.Serving size: 2

Method

* Blend all the ingredients in the mixer grinder. Pour into a tall glass. Add 1/2 ice cubes.. Garnish with almond slivers and serve chilled.

Nutritional content: Per servi125 Energy (Kcal) 5 Carbohydrates (Gms) 15 Protein (Gms) 5 Fat (Gms)

Tips : * A few raisins or dates can also be added

Note on Nutritional Value/Nutritional Content: * Walnuts : good source of omega 3 : help reduce oxidative stress in DM * Milk : Good source of high Biological Value protein

BAKED SALMON WITH BEAN & TOMATO SALADIngredients Amountsalmon fillets 400 gmsOil 4 tspWhite wine vinegar 1 tbspGreen beans, topped, halved 200gTomatoes, halved 1Baby spinach leaves 60gFreshly ground black pepper to tasteLemon wedges to serveCooking Time : 35 mins.Serving size: 4

Method * Preheat oven to 180°C. Cut four 40cm-diameter discs from non-stick baking paper. Place 1 salmon fillet on 1 half of each paper disc. * Fold the discs in half to enclose the salmon. Fold over the edges to seal the parcels. Place the parcels on 2 baking trays. * Bake in preheated oven, swapping trays halfway through cooking, for 10-12 minutes or until parcels puff and salmon flakes when tested with a fork. * Remove from oven.Place the beans in a large heatproof bowl and cover with boiling water. * Set aside for 3 minutes or until bright green and tender crisp. Drain well. Top with the salmon and season with pepper. * Add the beans to the tomato, spinach and gently toss to combine. Divide the salad among serving plates. * Serve immediately with lemon wedges.

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Nutritional content: Per servi173 Energy (Kcal) 5.7 Carbohydrates (Gms) 23.1 Protein (Gms) 6.1 Fat (Gms)

Note on Nutritional Value/Nutritional Content: * Salmon promotes cardiovascular health not only through its concentration of omega-3 fats, but also because this fish is a very good source of the B-vitamins, niacin and vitamin B12. * Salmon also helps to reduce total cholesterol & triglycerides high levels of which may lead to heart diseases. * Salmon can be replaced with tuna/mackerel

SOYA RAITAIngredients AmountSoyabean (soaked overnight and and boiled) 25 gmsCurd 75 gmsCoriander chopped 1 tspMint chutney 1 tspChaat Masala to tasteSalt to tasteCooking Time : 5 mins.Serving size: 1

Method * Mix all the ingredients well and serve chilled.

Nutritional content: Per servi155 Energy (Kcal) 7 Carbohydrates (Gms) 12.6 Protein (Gms) 7.2 Fat (Gms)

Tips : * Sprouted moong, moth beans ,vegetables can be added to increase the nutritional value of the recipe.

Note on Nutritional Value/Nutritional Content: * Soybeans are considered to be a source of Complete Protein. Soybean is hence considered a good alternative to the Non vegetarian foods. * Curds increase the protein and calcium content of the recipe.

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