Nutri Salad

shredded cabbage 1/4 cup
shredded red cabbage 1/4 cup
chopped tomatoes 1/4 cup
thinly sliced carrots 1/2 cup
thinly sliced cucumber 1/2 cup
thinly sliced red capsicum 1/4 cup
thinly sliced yellow capsicum 1/4 tsp
thinly sliced green capsicum 1/4 tsp

dressing:
medium sized grated apple 1
lemon juice 1 tsp
sugar 1 tsp
finely chopped raisins 1 tbsp
salt 1/2 tsp

Combine all the ingredients in a bowl add the dressing to it and toss well. serve immediately.

Moong Dal Dahi Vada

Moong daal 2 cups
Dahi (curd) 2 cups
Cumin powder 1 tsp
Green chillies 2
Salt to taste
Soda-bicarb pinch
Corainder leaves few


Soak moong daal for 4 hours.Grind it with green chillies ,salt, soda-bicarb and hing. Heat oil in a frying pan. Wet your palms and take little batter into your palm. Make a small hole in the center of the vada and deep fry them.Take out from oil and soak these Vadas in water for few minutes.Then squeeze the vadas and keep aside.In a bowl mix dahi and salt and put the vadas . Slightly mix and pour some tamarind chutney and garnish with coriander leaves.
Serve chilled.

Spicy Sprouts Sandwich

8 slices whole wheat bread
½ cup onions, sliced
4 teaspoons low fat butter to cook

For the sprouts

1 cup mixed sprouts, boiled
½ cup potatoes, boiled and mashed
½ cup onions, finely chopped
2 teaspoons ginger-garlic paste
1 green chilli, finely chopped
2 teaspoons pav bhaji masala
2 teaspoons coriander-cumin seed (dhania-jeera) powder
¼ teaspoon turmeric powder (haldi)
½ teaspoon black salt (sanchal)
1½ cups tomatoes, finely chopped
2 teaspoons oil
salt to taste

Heat the oil in a non-stick pan, add the onions and sauté till the onions turn translucent.Add the ginger-garlic paste, green chilli and sauté for another 1 minute.
Add the pav bhaji masala, coriander-cumin seed powder, turmeric powder, black salt, tomatoes and salt and cook for 5 minutes.Add the sprouts and potatoes and mix well. Keep aside.

Divide the sprouts mixture into 4 equal portions.Place one portion on one slice of bread. Top with an onion slice and sandwich using another slice of bread.Repeat with the remaining ingredients to make 3 more sandwiches.Pre-heat the griller and grill the sandwiches, using a little low fat butter to cook.
Serve hot.

Stir Fry Salad

1 cup capsicum, cut into thin strips
1 cup paneer (cottage cheese), cut into thin strips
1 spring onion, sliced
1/2 cup baby corn,sliced
1/2 cucumber,sliced
1/2 cup broccoli florets
1/4 cup bean sprouts
1 small tomato, deseeded and sliced
1 teaspoon onion seeds (kalonji)
1 teaspoon oil
salt to taste


Heat the oil and add the onion seeds.Add all the vegetables and salt and saute on a high flame till the vegetables are tender. Add the paneer and sauté for another minute.Remove from the flame and serve immediately.
You can add 3 colours of capsicum (yellow, red and green).

Scrambled Eggs

lightly beaten eggs - 4

chopped onion - 1

chopped green chillies - 2

chopped coriander leaves - 2 tbsp

oil - 1 tbsp

salt to taste

Heal oil in a non stick pan and fry finely chopped onions till

golden brown. Add finely chopped chillies and fry lightly.

Add beaten eggs, coriander and salt as required. Cook

stirring continuously till the eggs are done till lightly

scrambled and set and dry...Serve hot.

Stuffed Capsicum

oil - 1 tbsp

chopped onion - 1

coriander powder - 2 tsp

cummin powder - 1 tsp

chilli powder - 1/2 tsp

minced mutton or paneer - 350 gms

brown rice - 3 tbsp

cored and deseeded capsicum - 4

tomatoes - 500 gms

mango powder - 2 tsp

salt - 1/2 tsp

Heal oil in a pan and fry the onions till golden brown. Add

spices and fry for 2 minutes. Add minced meat and stir till

brown. Add rice, salt and dry mango powder , mix well

and cook for two min. Cool, puree the tomatoes adding little

salt. Fill the capsicum shells with the prepared mutton and

rice mixture. Take a flat bottomed pan, spray a little oil

and pour 3/4 th of the tomato puree into it. Place capsicum

in the pan and pour the remaining tomato puree on them.

Cover and cook on low flame for about 20 min till the rice

is tender.

Stuffed tomatoes with paneer

medium tomatoes - 4
chopped onion 1
crushed ginger - 10 gms
crushed garlic - 2 cloves
home made cottage cheese - 100 gms
black cummin (shahjeera) - 5 gms
coriander powder - 5 gms
garam masala - 1 tsp
oil - 2 tsp
salt to taste

Slice off the tops of all tomatoes. scoop out the pulp and
keep aside. Heal oil in a pan and fry the chopped onions
till golden brown. Add ginger, garlic and cook for a min.
Add all spices and fry for a min and add minced cottage
cheese, salt , garam masala and tomato pulp. Cook for
3 minutes. Fill the tomato cups with spoonfuls of this
mixture, replace lids and place on a greased baking tray.
Bake in an oven at medium temperature for abt 30 min
or til tomatoes are cooked without losing their shape.

Rice with Sprouts

rice -225 gms (brown rice preferably)

chopped onion - 1

sliced ginger - 20 gms

green channa - 25 gms

soyabeans - 20 gms

whole green gram - 25 gms

raw peanuts - 25 gms

cloves - 3

cardamoms - 3

bay leaves - 3

black pepper corns - 5

cummin seeds - 1 tsp

oil - 1 tsp

salt to taste

Sprout the legumes and peanuts. The peanuts will take

approximately on day longer to sprout than the pulses.

Wash rice thoroughly. Heat oil in a pan and fry the

chopped onions till golden brown. Add ginger, cloves,

cardamom,cummin, peppercorn and bay leaves and

fry for a minute. Add the sprouts, rice , and salt. Mix

well and let it cook for a minute. Add water and cook

on a low flame till rice is tender. Take care that the rice

is separate. Serve hot with curd and chutney.

Fruit and Vegetable Salad

capsicum - 1

cabbage - 50 gms

tomatoes - 2

onion - 1

grapes - 100 gms

sprouted moong - 100 gms

apple - 1

honey - 1 tbsp

lemon juice - 1 tbsp

few sprigs of coriander

for dressing:

Mix 1 tbsp of honey with 1 tsp of lemon juice, salt

and pepper.

Cut capsicum and cabbage thin and lengthwise . Cut

tomatoes and onions into tiny cubes. Cut grapes and

apple into small peices. Mix the fruits and vegetables

and keep aside. Mix the salad and dressing. decorate

with coriander leaves and serve chilled.

Lentil Soup

red lentil (masoor) - 30 gms

onion - 1

tomatoes - 100 gms

carrots - 50 gms

cabbage - 50 gms

ginger - 1 " peice

salt and pepper to taste

Wash the masoor dal and pressure cook it. Cook tomatoes ,

onions and carrots and liquidise them in a blender to make

a puree. Finely chop the cabbage. prepare ginger paste.

Boil the puree , add cooked dal, ginger paste and cabbage and

boil for 3 minutes. Add salt and pepper to taste adn serve hot.

Jaljeera

lemon juice - 1 tsp

mint leaves - 10

ginger - 1/2 " peice

jeera - 1/4 tsp

rock salt - 1/4 tsp

sugar/sweetener - 1/4 tsp

water - 250 ml

salt to taste

Grind mint and ginger together and squeeze out the juice.

Roast jeera and make powder along with rock salt and

table salt. Mix all the above ingredients including lemon

juice , sweetener and water and serve chilled..

khakra

wheat flour - 60 gms

cummin powder - 1 tsp

salt - to taste

water to bind dough

Make dough, adding salt and cummin powder and divide

into small balls. Roll each ball into thin chapathis. Roast on

tawa till golden brown and crisp.

Chicken and Chana Chat

cooked, shredded chicken - 500 gms

chopped tomatoes - 200 gms

boiled and cubed potatoes - 200 gms

chopped green chillies - 4

lemon juice -1 tbsp

red chilli powder - 1/2 tsp

black salt - 1/2 tsp

roasted and ground cummin powder - 1 tsp

mango powder - 1 tsp

boiled kabuli chana 100 gms

chopped coriander leaves - 2 tbsp

Mix together shredded chicken , potato cubes, chopped

vegetables and dust with all the seasonings. Add kabuli

channa, salt and lemon juice. Arrange in a large dish

and serve garnished with fresh coriander leaves.

Sprout Bhel

soya beans - 25 gms
rajma - 25 gms
whole green gram - 29 gms
green or black chana - 25 gms
onions - 2 finely chopped
tomatoes - 2 finely chopped
coriander leaves - 3 tbsp finely chopped
cucumber - 50 gms cubed
lemon juice - 2tbsp
chilli powder - 1 tsp
cummin powder - 1 tsp (freshly roasted and ground)
black salt - 1-2 tsp
sev - 3 tbsp

Sprout all pulses and legumes. Take a large bowl. Mix together
all the sprouts and chopped vegetables. Add cummin powder,
black salt and chilli powder. Mix thoroughly. Sprinkle lemon
juice and garnish with coriander leaves and serve with mint
and tamarind chutney.