Ingredients

• 1 cup urad dal
• 1 tbsp. fenugreek seeds
• 1 cup bajra flour
• 1 cup jowar flour
• 1 cup nachni flour
• 1 cup whole wheat flour
• Salt as per taste
• Oil or ghee

Recipe

• Take 1 cup of urad dal in big vessel and add 1 tbsp. of fenugreek seeds in it.
• Wash it properly and then keep it for soaking for 2 to 3 hrs.
• After 2/3 hrs. drain all the water and grind it into paste. Add water accordingly.
• Transfer this mixture in big bowl add bajra flour, jowar flour, nachni flour, whole wheat flour and salt. Add water in it accordingly and mix it properly.
• Cover it with the lid and let it ferment overnight.
• Next day, before making dosas mix it properly and add water if required to get the proper consistency of Dosa batter.
• Heat nonstick pan and sprinkle some water on it. Wipe the water gently with cloth and then pour ladleful of batter on the pan.
• Spread it properly in circular manner and let it cook on medium flame.
• Once cooked apply some oil on it along the edges and then turn it upside down and let the other side cook. Let It become crispy.
• Once it turns crispy. Remove it and serve your Dosa with coconut chutney or sambhar.
• Follow same procedure for making other Dosa.

Nutritional Information:

Ragi(Nachni) flour is good source of calcium, iron, magnesium, carbohydrates and proteins. Jowar flour is good for diabetic patients and it also helps in proper digestion. Bajra flour is rich with fibers thus a good option for weight loss. Fenugreek seeds helps reduce the bad cholesterol in body this good for heart health. Urad dal is rich in protein and potassium thus helps in proper blood circulation.

Preparation Time: 30 mins

Cooking Time: 15 mins

Total Time 45 mins

Serving Size: 2

Ingredients:

• 4 medium size tomato
• 100 gms grated paneer
• ½ bowl boiled green peas
• 1 large finely chopped capsicum
• 2/3 medium size finely chopped onion
• ½ cup finely chopped coriander
• 2/3 finely chopped green chilli
• Salt as per taste
• 1tbsp garam masala
• ½ tbsp. turmeric powder
• 1 cup grated cheese
• 1tbsp oil
• 1 tbsp. Ginger garlic paste
• Red chilli powder

Recipe:

• Wash the tomatoes and pat it dry.
• Cut the top of the tomato and scoop out the pulp from it and keep it aside do not throw it.
• Heat oil in the pan add cumin seeds, chopped onion, chopped green chilli, ginger garlic paste and turmeric in it. Let it cook for some time.
• Now add chopped capsicum, tomato pulp which you have scooped from tomato and cook it properly.
• Once cooked add grated paneer and boiled peas, red chilli powder, garam masala and salt. Mix well and let it cook for 2 minutes
• Now take the tomato and add this stuffing in it and garnish it with grated cheese.
• Now place this tomato neatly in some plate or some vessel and pressure cook it for 1 whistle.
• Let it cool. Add some extra grated cheese and finely chopped coriander on it and serve your hot stuffed tomato.

Nutritional Information: Tomato is rich in vitamins and minerals. It protects your body cells from damage and is really good for heart and brain health.

Preparation time: ½ hr.

Cooking time: 20 mins

Total time: 50 mins

Serving size: 2

Ingredients

• ½ cup Semolina (Sooji)
• 1 cup curd
• 1 pinch of baking soda
• 2 medium size finely chopped onion
• ½ cup finely chopped cabbage
• ½ cup green peas
• ½ cup capsicum
• 2 small size finely chopped tomato
• Coriander powder ½ tbsp.
• Curcumin powder ½ tbsp.
• 1 tbsp. chili flakes
• Mustard seeds
• Curry leaves
• Salt
• Oil
• Finely chopped coriander

Recipe:

• Take half cup semolina in a large bowl and add curd in it. Add pinch of baking soda. Mix it properly and let it rest for 5 minutes
• Add water in that mixture and make it into paste not to thick not too thin.
• Add all the chopped veggies, salt, and chili flakes, coriander powder, curcumin powder, coriander leaves in that paste and mix it properly.
• Heat the pan. Add half tbsp. of oil in it, add mustard seeds, cumin seeds and 2/3 curry leaves in it.
• Now pour the mixture and spread it evenly in the pan.
• Let it cook from both the side the way you cook chapatti.
• Follow the same steps for making more.
• Serve your hot and healthy semolina paratha with curd or chutney.

Nutritional Information:

Semolina is high in fiber, protein and vitamin B. It helps reduce the blood sugar level in body. It is rich is antioxidant, good for the heart and promotes weight loss due to less fats and calories.

Tomato: Tomato is rich in potassium, vitamin B, and E. It helps protect cells from damage and gives many other benefits to the body.

Preparation time: 25 mins
Cooking time: 15 mins
Total time: 40 mins
Serving size: 4

Ingredients:
• 1 and ½ cup Basmati rice
• 3 tbsp. oil
• 2 to 3 Green Cardamom
• 1 piece of Cinnamon
• 3 to 4 pieces of Cloves
• 4 to 5 Black pepper
• 1 tbsp. Mustard seeds
• 1 tbsp. Cumin seeds
• 1 cup finely chopped Onion
• Curry Leaves
• 2 medium size finely chopped beet roots
• 2 tbsp. ginger garlic paste
• 2 finely chopped green chilli
• ½ cup coriander leaves finely chopped
• ½ tbsp. turmeric powder
• ½ tbsp. coriander powder
• Water as per requirement
• Salt as per taste

Recipe:

• Take the rice wash it properly with water and soak it for 25 to 30 mins.
• After 30 mins drain the water and keep it aside.
• Heat oil in pressure cooker. Then add all the whole spices in it and sauté it for 2 mins.
• Add curry leaves and chopped onion in it. Sauté it till onion becomes light golden.
• Add green chilli and garlic ginger paste in it and sauté it for 2 minutes.
• Now add finely chopped beetroot in it stir and sauté it for a minute.
• Add turmeric powder, red chilli powder, coriander powder, salt and mix it properly.
• Now add rice in it mix it properly and then add 2 to 3 cups of water the way you add for cooking normal rice.
• Pressure cook the rice for 2 to 3 whistle.
• Once the pressure settles down remove the lid garnish it with chopped coriander leaves.
• Serve hot beetroot rice with raita.

Nutritional Information: Beetroots are packed with essential nutrients, are rich in fiber, manganese, potassium, iron. It improves blood flow, lowers blood pressure.

Preparation Time: 20 mins

Cooking Time: 20 mins

Total Time: 40 mins

Serving: 3

Ingredients:

• One cup finely chopped fenugreek (Methi) leaves.
• ½ cup sliced mushroom
• ½ cup brown rice
• 2 tbsp. oil
• 2 tbsp. finely chopped green chillies
• 1 tbsp. finely chopped ginger (adrak)
• 1 tbsp. finely chopped garlic (lehsun)
• ½ cup finely chopped onion
• ½ cup finely chopped tomatoes
• ½ cup chopped brinjal
• ½ cup vaal seeds
• ½ tbsp. chilli power
• Salt as per taste
• 2 tbsp. finely chopped coriander

Recipe:

• Heat the oil in pressure cooker add green chillies, ginger, garlic, onion and sauté it properly on medium flame.
• Add mushroom, fenugreek leaves, tomato, brinjal, vaal seeds, chilli powder mix it properly and cook it on medium flame with occasional stirring.
• Once cooked add brown rice, salt and 2 cups of hot water.
• Pressure cook it for 3 whistle.
• Allow the pressure cooker to cool.
• Garnish with coriander and serve.

Nutritional Information: Brown rice and fenugreek leaves are good for Diabetics. Mushrooms are low in calories, rich in protein and antioxidants.

Preparation time: 8 hrs

Cooking time: 15 mins

Total time: 8hrs 15mins

Servings size: 2

Ingredients:

1 cup Rajma (kidney beans)

1 tbsp ginger paste

1 tbsp green chilli paste

½ tbsp sugar

Salt as per taste

2 tbsp oil

1/2 tbsp mustard seeds

½ tbsp asafoetida (hing)

5/6 curry leaves

Recipe:

1. Take one cup Rajma clean, wash and soak it overnight.
2. Drain the remaining water from Rajma and blend it in a smooth batter.
3. Add ginger paste, green chilli paste, sugar, and salt, in the Rajma batter and mix it properly.
4. Take a thali and grease it with oil.
5. Pour this batter in that thali and spread it evenly.
6. Take the steamer add water in it and let it boil.
7. Once boiled keep the thali in steamer and let it steam for 15 mins on medium flame
8. After 15 mins turn off the gas and let it cool.
9. Cut it into square pieces.
10. Take a tadka pan. Heat the oil in it add mustard seeds, asafoetida, curry leaves in it and sauté on medium flame for few seconds.
11. Pour this tempering over the prepared dhoklas and spread evenly.
12. Serve the Rajma dhoklas with green chutney.

Nutritional Information:

Kidney beans are rich in carbohydrate, fiber, potassium and proteins, iron and vitamin K. Vitamin K is important for blood coagulation.

Serving Size – 4

Preparation Time – 7 hrs

Cooking Time – 20 mins

Total Time – 7 hrs 20 mins

Ingredients for Siddu dough:
2 cup whole wheat flour

• 1 cup Finger Millet Flour (Ragi aata)
• Salt as per taste
• 1 tbsp Baking powder
• 4 tbsp cow ghee
• Water to knead

For Stuffing:

• 2 cup poppy seeds
• 2 tbsp chopped ginger
• 2 cup finely chopped green garlic
• Finely chopped green chillies as per taste

Procedure:

• Take wheat flour, finger millet flour and baking powder in a large bowl. Kneed the mixture with help of water. Cover the dough and leave it for overnight.
• For stuffing take 1 cup poppy seeds in pan and heat to with continuous stirring for 5-6 mins.
• Let it cool and then grind it in a mixer. Add rest of ingredients in it and keep it aside.
• Now to make Siddu make small balls of the dough ( as per your requirement) and then stuff it with the posth mixture.
• Take the steamer adds water in it and brings it to boil. Place the Siddu on the sieved container and cover it with tight lid. Steam it for 15-20 mins.
• Turn off the gas let the steamer cool for 5 mins.
• Serve Siddu with ghee or pudina chutney

Nutritional Information:

Ragi is high in protein. Low in fat and gluten free. Poppy seeds are good source of Omega 6 fatty acids, protein and dietary fibers’, vitamins and minerals.

Preparation Time: 5 mins
Cooking Time: 15mins
Total Time: 20 mins
Servings: 3

Ingredients:

3 cups Thin Poha
1 tbsp Oil
1 tsp mustard seeds
Few curry leaves
2 tbsp roasted Chana dal (Bengal gram dal)
2 tbsp peanuts
1 tbsp dried coconut slices
½ tsp turmeric powder
1 tsp powdered sugar
1 tsp chilli powder
A pinch of asafoetida (hing)

Instructions:

1. Roast the poha in a pan on medium flame for 5 minstill it turns crisp or microwave it for 1 min in an oven.
   2. Turn off the flame and transfer the crispy poha to a large plate.
   3. In a large deep pan, heat some oil on medium flame. Once it is hot, add mustard seeds, hing& curry leaves.
   4. After the leaves turn crispy add chana dal, dried coconut slices and peanuts. Roast & mix them well till they turn crispy & light brown in color.
   5. Now add powdered sugar, turmeric powder& chilli powder. Further, add the roasted poha and gently mix well& switch off the flame.
   6. Once the poha cools down completely, store the chivda in an airtight container.
   
   

Health Information:

Easy, quick& healthy snack.

Preparation Time: 20mins

Cooking Time: 25mins

Total Time: 35mins

Servings: 4

Ingredients:

1 cup Rice Flour

½ cup Low fat curd

2 tsp sesame seeds

2 tsp chilli powder

2 tsp cumin (jeera) powder

1 tsp sunflower or any other healthy oil

A pinch of asafoetida (hing)

Water for kneading

Salt as per taste

Instructions:

1. In a mixing bowl, mix all the ingredients properly. Knead a soft, smooth & moist dough and keep it aside for 20 mins.
2. Place a baking paper on a baking tray and grease it with 1 tsp of oil.
3. Add the kneaded dough of enough size to a chakli press machine and start making chaklis in spiral shape on the tray.
4. Brush the chaklis with little bit of oil.
5. Bake in preheated oven @ 180°C for 20 mins, till they turn golden
6. Store the chaklis in an airtight container once they cool down.

Health Information:

Diwali diet plan will not be ruined and one can enjoy the low fat chakli with same taste & crispiness.

Preparation Time: 25 mins
Cooking Time: 15 mins
Total Time: 40 mins
Servings: 2

Ingredients:

Boiled soybeans 1 cup
Mashed potato 2
Chilli powder 1tbsp
Turmeric powder ½ tbsp
Coriander leaves finely chopped 2 tbsp
Finely chopped onion 2
Salt as per your taste

Instructions:

1. Take one cup soybeans and soak them in water for overnight.
2. Pressure cook the soybean and potato for about 4 whistles.
3. Take a large bowl to mix this pressure cooked soybeans, mashed potato, red chilli powder, onion, coriander leaves and salt.
4. Mix it well to form dough.
5. Make small balls from this dough and gently flatten them the way you do for making patties.
6. Heat the pan and grease it with oil.
7. Place the patties on the pan and roast till it turns golden brown.
8. Once done flip the patty and let this roast from other side too till it turns golden brown.
9. Follow the same process for remaining patties.
10. Serve your healthy patties with tomato ketchup or chutney.

Health Information:

Soya patty is very healthy as soybeans has very high protein content as well as lot of fibre, calcium, magnesium. Soybean contains all the essential amino acids.

Preparation Time:
25mins
Cooking Time: 15mins
Total Time: 40 mins
Servings: 2

Ingredients:

250 gms Paneer
1 tbsp corn flour
½ tbsp black pepper powder
½ tbsp red chilli powder
1 tbsp garlic paste
1 tbsp red chilli sauce
½ tbsp oregano
Butter

Instructions:

1. Cut paneer (cottage cheese) in medium size cubes.
2. Take a mixing bowl add corn flour, black pepper powder, red chilli powder, salt, garlic paste, red chilli sauce, dried oregano and mix them properly.
3. Add little bit of water and mix it again.
4. Put the paneer cubes in this mixture and coat it properly with the mixture.
5. Leave it for 15 Mins.
6. Heat the oil in pan and place this marinated paneer cubes in it and fry them for 5 mins on low flame till they turn golden.
7. Turn of the flame and serve them hot with any chutney or ketchup.

Health Information:
A good choice for proteins especially in vegetarian as paneer is rich in protein, carbohydrates and fats.

Preparation Time: 10 mins
Cooking Time: 25 mins
Total Time: 35 mins
Servings: 2

Ingredients:

2 grated carrots
1 cup grated processed cheese
4 toasted bread slices
Butter
2 tbsp chilli sauce
Salt as per taste

Instructions:
1. Take 2 carrots wash it properly and peel it. Grate the carrot using grater.
2. Mix this grated carrot with grated cheese, butter, add salt, chilli sauce and mix it properly.
3. Meanwhile place the bread slice in toaster and toast it.
4. After toasting place this mixture on the toasted bread.
5. Take a pan add butter on it let it heat put your bread on it and cover it with lid. Let it cook for 5 mins.
6. Your cheese carrot toast is ready.

Health Information:
This yummy cheese carrot toast is very healthy as carrots are good source of beta carotene, fiber, vitamin K1, potassium, and antioxidant.

Preparation Time: 1 10 mins
Cooking Time: 20 mins
Total Time: 30 mins
Servings: 4

Ingredients:
1 cup green moong sprouts
1.5 tbsp. oil preferably sunflower or any other healthy oil
1 tsp Cumin seeds (jeera)
1 medium tomato finely chopped
1 green chilli finely chopped
1/2 inch ginger finely chopped
4-5 garlic cloves finely chopped
1/2 tbsp. red chilli powder
1/2 tbsp. turmeric powder
1-2 tsp lemon juice
A pinch of asafoetida (hing)
2 tbsp fresh coriander finely chopped
1/4 th cup water

Instructions:
1. Rinse the sprout moong well and keep aside.
2. In a pressure cooker, heat oil and then add cumin(jeera) seeds, a pinch of hing, ginger and garlic
3. When the seed starts crackling, add chopped tomato and stir till the tomatoes turn soft.
4. Now add sprouts and all the spices and stir and mix well for few seconds
5. Add salt as per taste & water and stir.
6. Pressure cook for 2 whistles on medium flame.
7. Once cooled down, add lemon juice and fresh coriander& mix well.
8. Serve hot.

Tips:
This can be served as snacks or as a gravy sabzi by adding more water and a small tomato.

Health Information:
An excellent source of nutrients, vitamins, and minerals

Preparation Time:5mins
Cooking Time: 25mins
Total Time: 30 mins
Servings: 4

Ingredients:
1 cup cooked basmati rice
1-2tbsp.sesame oil or sunflower
1 tsp mustard seeds
1tsp uraddaal
1 whole red dry chilli
1 tsp green chilli finely chopped
½ inch finely chopped ginger
A pinch of asafoetida (hing)
½ cup curry leaves
¼ tsp turmeric powder
2 tbsp. peanuts
2 tbsp. lemon juice

Instructions:
1. In a pan heat oil, first roast the peanuts and set them aside.
2. In the same oil, add mustard seeds. Once the mustard seeds begin to crackle, add uraddaal, red dried chilli, green chilli, ginger, pinch of hing& curry leaves. Sauté on low flame.
3. Add turmeric and sauté slightly.
4. Now add the cooked rice, peanuts and salt as per taste.
5. Mix well turning around the rice few times
6. Now add lemon juice & mix well.
7. Serve hot

Tips:
Cashews can also be added along with peanuts.

Health Information:
Packed with vitamin B1,B3, C, magnesium & phosphorous.
Simple, filling & healthy.

Preparation Time: 10 mins
Cooking Time: 20 mins
Total Time: 30 mins
Servings: 4

Ingredients:
4-5 Sweet Potatoes
1 tsp cumin (jeera) powder
½ tsp chilli powder
1 tsp SendhaNamak/ Black Salt/ Rock Salt
2 tbsp cooking oil or ghee
A cup of finely chopped coriander leaves

Instructions:
1. Firstly, rinse the sweet potatoes well, pressure cook thesweet potatoes with enough water & salt till they become soft and switch off the flame. Once the cooker cools down, remove boiled sweet potatoes and peel them off.
2. In a bowl, mash all the sweet potatoes, add all the ingredients except oil.
3. Divide this mixture further into small shaped tikkis/patties.
4. Grease oil on a pan, place the tikkis/patties on pan, cook both sides till they turn brown.Alternatively, the tikkis can also be roasted in oven.

Tips:
1. The mixture should be like a dough.
2. If the mixture is loose, you can add 1-2 tbspRajgira flour or Water Chestnut (Shingada) flour to bind the mixture.

Health Information:
Vegan, gluten free & health snacks.

Soaking Time: 8 hours
Preparation Time: 20 mins
Cooking Time: 20 mins
Total Time: 8 hours 40 mins
Servings: 4

Ingredients:
For Dosa:
1 & 1/2 cup kala chana (Black chickpea).
1 & ½ cup rice
1 tbsp Cumin seeds
1 tbsp Ginger
4 Green chillies
2 Grated Beetroot
2 Finely chopped Onion
2 finely chopped Tomato
Water as required
Salt as per taste

For Chutney:
5/6 dry red chillies soaked in water for 30 minutes
1 tbsp coriander seeds.
1 and ½ tbsp Tamarind
2 Onions finely chopped
10 Garlic cloves
1 and ½ tbsp roasted chana
Water
Salt as per taste

Instructions:
Chutney: Take a Grinder add all the ingredients required for chutney in it add little bit of water and make a fine paste and keep it aside.

Dosa:
1.Take 1 and ½ cup kala chana and 1 and ½ cup rice. Wash and soak them separately overnight for around 8 hours.
2.Grind kala chana (Black chickpeas), cumin seeds, ginger, green chillies, one tbsp. water in a grinderto make a fine paste. Keep this paste aside.
3.Transfer the paste in one large bowl.
4.In the same jar add soaked rice and grind it in thin paste.
5.Now mix both the pastes and add salt in it as per your taste mix it well. Keep the consistency as normal dosa batter.
6.Take a non stick pan let it heat for some time.
7.Once hot apply oil on the pan.
8.Put one spoon batter on pan and spread it to make dosa. Keep the flame low.
9.Let it cook of 2 mins the way you make normal dosa.
10.Apply chutney on the dosa and add grated beetroot, chopped onion, chopped tomato and coriander.
11.Let it cook for 1 min and then fold the dosa the way you do for normal dosa.
12.Serve hot protein rich chickpeas dosa with coconut chutney.

Health Information:
Chickpeas dosa is packed with high amount of protein and iron as chickpeas and beetroot are rich in iron.

Preparation Time: 10 mins

Cooking Time: 20mins
Soaking Time:8 hours
Total Time:8 hours 30 mins
Servings: 4

Ingredients:

3 potatoes
¾th cup Raw peanuts
2-3 Crushed Green Chilies
2 tbsp roasted peanut powder
½ tsp cumin (Jeera) powder
¾th cup grated coconut
½ tsp sugar
Salt as per taste
½ tsp pure cow ghee
½ tsp Cumin seeds
Potato chivda / faralichivda

Instructions:

1.Soak raw peanuts in water for 8 hours
2.Pressure cook peanuts till they are soft. Continue to cook the peanuts on low flame after 1 whistle at least for 15-20 mins. Pressure cook the potatoes in cooker for 3-4 whistles. Once cooked, slice the potatoes into cubes.
3.In a mixer, grind the peanut powder, grated coconut, chillies, cumin powder, sugar and salt. Make a smooth paste.
4.In a pan, heat ghee. Add cumin seeds. Once they start spluttering, add the grinded paste. Now add the boiled potato cubes, boiled peanuts and water as per required consistency to make gravy.
5.Boil this gravy for 6-7 minutes and switch off the gas.
6.Misal is ready. Serve this Misal by adding potato chivda / faralichivda in the Misal.

Health Benefits:

Tasty, energizing and nutritious.

Preparation Time: 10mins
Cooking Time:20mins
Soaking Time:4 hours
Total Time:4 hours 30mins
Servings: 4

Ingredients:

For Dosa:
1 cup samo rice / moriyo / samvat / barnyard millet
½ cup sabudana / sago / Tapioca pearls
water (for soaking & grinding)
½ cupCurd
Salt as per taste (Sendha or Rock salt)
Oil for cooking (sunflower oil/ olive oil)

For Chutney:

½ Cup dry roasted peanut
1 Tbsp Lemon juice
¼ Cup water
Salt as per taste(Sendha or Rock salt)
2 green chilies

Instructions:

1.Soak Sabudana and samo rice in a separate bowl for atleast 4 hours.

2.After the soaking time, wash the grains and drain off the water.

3.Transfer the grains to a blender, add curd and blend till smooth. Do not add water at this moment.

4.Transfer the batter to a large bowl.Add salt as per taste and mix well. Dosa batter is ready.

5.Heat a non-stick pan, when it is hot enough pour a ladleful of batter on the pan. Starting from the center, spread the batter in a circular motion and make it a thin layer.

6.Put little oil around the dosa and cook it on medium flame until the edges turn brown.

7.Roll the dosa and remove from the pan. Serve it with Chutney.

8. Add all the ingredients for making the Chutney in a grinder and blend it to smooth paste adding water gradually as per required consistency.

Health Benefits:

1.Gluten free
2.Low calorie and easy to make.

Preparation Time: 5 mins
Cooking Time: 10mins
Soaking Time:10 mins
Total Time: 25mins
Servings: 4
Calories: 139 kcal
Equipment: Air Fryer

Ingredients:
• 2 Green Unripe Plantains
• 2 tsp coconut oil
• 1 tsp turmeric powder
• Salt as per your taste

Instructions:
1. Slice & peel the plantains with a knife.Making 2-3 slits down the length will make peeling easier.
2. Soak these peeled plantains in ½ tsp turmeric and salt water for 15 minutes. Soaking removes any additional starch from the plantains.After soaking, dry pat the plantains with kitchen towel.
3. Finely slice the plantains into chips using a mandolin slicer or knife. Thinner the chips, lesser is the time taken for cooking.
4. Brush 1 tsp coconut oil on both sides of the chips. Further toss the chips with salt & turmeric and mix well.
5. Place these chips in the basket of air fryer in a single layer and cook for about 10 min sat 350°F.
6. After 3-4 mins, open the basket, re-arrange& flip the chips. All the chips need to dry out evenly till no moist spot is left. Watch them carefully so that they do not get burnt.
7. Allow the chips to cool down before serving and also for before storing in air tight container.

Note:
Air frying time depends on the thickness of the chips. The slices should be thin or slightly thicker, thick slices will take longer time for cooking.
Any other vegetable oil or olive oil can also be used for cooking.

Health Benefits:
1. Healthy & Gluten free.
2. Rich in fiber,aids digestion, heart health &managing weight.
3. Good for diabetics due to is Low Glycemic Index (GI)

Preparation Time: 10 mins
Cooking Time: 5 mins
Total Time: 15 mins
Servings: 2

Ingredients:
• ½ cup finely chopped tomato
• ½ cup Besan (Bengal gram flour)
• 1 pinch Turmeric powder
• 1 pinch asafoetida (hing)
• ½ tablespoon red chili powder
• Salt according to your taste
• ½ chopped onion
• 1 green chili
• Less than half tablespoon of grated ginger
• ½ chopped coriander
• 2 tablespoon oil (sunflower or olive oil)

Instructions:
1. Take a bowl and add all the above mentioned ingredients in it.
2. Add little water and mix it well using whisk to make batter.
3. Take a non-stick pan and grease it with 1/2 tablespoon of oil
4. Pour the batter on pan and spread it.
5. Cook it on medium flame till it becomes golden brown from both the sides.
6. Serve the tomato omelette with tomato ketchup or green chutney.

Health Benefits:
1. Tomato is excellent source of vitamin C and vitamin A.
2. Cholesterol free, Fat free, Low in calorie
3. High in antioxidant, tomato is good for skin

– Courtesy Komal Lokhande

Preparation Time:30 mins

Cooking Time:10mins

Total Time:40mins

Servings: 2
               

Ingredients :

• 1 cup Moringa Leaves
• 2 cup Wheat Flour
• ½ tsp Ajwain
• ½ tsp Red Chilli powder
• 1 finely chopped green chilli
• ½ tsp Turmeric powder
• Water as required
• Cooking oil (sunflower oil / olive oil) as required
  
  

Instructions:

–  Take Moringa leaves soak them in water for 10 mins, then wash itproperly andchop the leaves finely.

–  Take mixing bowl add these chopped leaves to wheat flour along withAjwain, turmeric, chilli powder, green   chilli,salt in it and mix it well.

–  Pour water as required and make the smooth dough same as you make fornormal roti.

–  Let the dough rest for 5 mins and then divide the dough into small balls of it.

–  Start rolling it the way you roll your normal roti using dry flour in between.

–  Meanwhile keep your tawa or pan on the medium flame. Once hot place yourrolled Moringa paratha on it and let it cook properly from both the sides.

–  Apply oil or ghee while cooking

–  Serve your hot and healthy Moringa/ drumstick paratha with curd.

Health Benefits:

–  Moringa / Drumstick has 7 times more vitamin C than oranges&15 times more potassium than bananas.

–  Packed with calcium, protein, iron, amino acid, antioxidants thus protect bodycells from damage and boost immune system.

–  The anti-inflammatory and anti-bacterial properties of Moringa help in controlling, symptoms of asthma, cough &     other respiratory problems.

– Courtesy Shubhangi Kamble

Preparation Time: 30 mins
Cooking Time:15 mins
Total Time:45mins
Servings: 3

Ingredients:
• 3 medium sized Beetroots
• 1 bowl whole wheat flour
• 1 glass water
• Salt as per taste
• Cooking oil (sunflower oil / olive oil)

Instructions:
1. Wash the beetroots thoroughly, peel their skin and chop them into fine pieces.
2. Grind these finely chopped pieces of beetroot in a mixerwith 1 to 2 tbsn of water and make thin smooth paste. Keep this paste aside.
3. In a bowl take whole wheat flour (Gehu Atta) and salt in it as per your taste.
4. Add freshly made beetroot puree in the flour and mix it properly.
5. Now with the help of water start kneading the dough the way you knead for normal roti till it becomes soft and smooth.
6. Let the dough rest for 10/15 minutes. (Resting allows the starches and the gluten to expand and fully absorb the water).
7. After resting for 10/15 mins make small ball of dough with your hand and then start rolling it the way you roll your normal roti using dry flour in between.
8. Meanwhile keep your tawa or pan on the medium flame. Once hot place your rolled beetroot roti on it and let it cook properly from both the sides.
9. Apply oil (sunflower or olive oil) or ghee while cooking the roti. (use cow ghee as it has low fats).
10. Make all the roti in same way.
11.Once cooked from both sides serve your beetroot roti with any vegetable.

Health Benefits:
1. Cholesterol free, fat free, gluten free, low sodium, good source of fiber.
2. Contains phytonutrients and anti-oxidants which may help to reduce inflammation in the body.
3. Nutrient facts per cup slices: Carbs- 13 g, Protein – 2.2g, Fiber – 3.8g, fat – 0.2g

– Courtesy Komal Lokhande

Soaking Time: 4hrs

Cooking Time: 15mins

Total Time: 4hrs15mins

Servings: 5         

Ingredients :

• 1 cup Pearl Millet/ Bajra
• ½ cup rice
• ½ cup urad dal
• Salt as per your taste
• Cooking oil (sunflower oil / olive oil)
  
  

Instructions:

• Soak half cup of Urad dal in one bowl and ½ cup of Rice and 1 cup of Bajra together in another bowl for at least 4hrs.
• Grind urad dal in a mixer to make a smooth paste.

3.Grind rice and Bajra together in a mixer to make smooth paste.

4. Mix both the pastes and add some salt according to your taste and some water to make smooth batter.
5. Let the batter ferment overnight.
6. Take the pan& grease it with oil (sunflower or olive oil) and then sprinkle some water on the pan.
7. Make dosa with the batter as usual.
8. Once ready, serve your healthy dosa with coconut chutney, tomato chutney or sambhar.

Health Benefits:

1. BajraDosa is healthy and gluten free option for breakfast. It is good for diabetes too.
2. Urad dal is excellent source of iron, folic acid, calcium, magnesium and potassium.
3. This dosa is rich in fibre and low in calories.

– Curtesy Komal Lokhande

Preparation Time:10mins

Cooking Time:25mins

Total Time: 35mins

Servings: 4         

Ingredients :

• 2 cups toor dal
• 1 cup choppedmethi / fenugreek leaves
• 1 tbsp oil
• 1 tsp jeera / cumin seeds
• 1 tsp mustard seeds
• 1 to 2 dry red chilies
• 2 green chillies (slit)
• 4 to 5 garlic cloves – finely chopped
• Pinch of hing (asafoetida)
• Few Curry leaves
• 1 medium onion finely chopped
• 1 medium tomato finely chopped
• ½ tspn red chili powder
• Salt to taste
• 1 to 1.25 cups water
  
  

Instructions :

1. Heat a pan and add oil once it is hot.Add cumin seeds, mustard seeds, and hing (asafoetida) to the hot oil. Fry them till they splutter.
2. Further add onions, garlic, ginger, red chilies and green chilies.Saute for couple of minutes till the onions turn translucent.
3. Furthermore add in 1 tomato and saute till it turns soft and mushy.
4. Then add ¼ tsp turmeric, ½ tsp chilli powder and salt to taste
5. Now add the chopped methi leaves. Saute till the methi leaves shrink, oil will start leaving the sides of the mixture.
6. Add the cooked dal to this mixture.
7. Mix well, add salt to taste&water if required to adjust consistency.
8. Cover and simmer for 5 minutes.
9. Finally, serve methi dal with rice or roti.

Health Benefits:

1. Hearty, healthy & protein packed dal. 

Courtesy – Nandini Pawar

Preparation Time: 15 mins

Cooking Time: 12 mins

Total Time: 27 mins

Servings: 3

Ingredients:

1/2 cup moong dal (Split Yellow gram)

1/4 tsp turmeric powder (haldi)

1 tbspn ghee

 A pinch of Asafoetida (hing)

Salt to taste

Instructions:

1. Rinse and soak the yellow moong dal in enough water in a deep bowl for 15 mins. Drain and keep aside.
2. Add all the ingredients along with the yellow moong dal and 1^1/2 cups of water in a pressure cook for 5 to 6 whistles.
3. Allow the steam to escape before opening the lid and mash well.
4. Add water as required to get the desired consistency, mix well and bring to boil.
5. Serve hot

Health Benefits: A protein rich dal.

Preparation Time: 15 mins

Cooking Time: 20 mins

Ingredients:

• 1 cup whole Wheat flour
• 1/2 cup Jawar Flour
• 1/2 cup Rice Flour
• 1/2 cup Besan / Gram Flour
• 3/4 cup Thick Poha
• 1″ piece of Ginger
• 4 Green Chillies
• 2 tsp Coriander powder
• 1 tsp Garam Masala
• 1 tsp Cumin seeds
• 1/2 tsp Ajwayan / Carom seeds
• 2 tsp Red Chilli powder
• 1/2 tsp Turmeric powder
• 1 cup finely chopped Coriander leaves
• 2 tbsp Sesame seeds
• 1/4 cup finely chopped Onion

Method:

1. Take whole wheat flour, jawar flour, besan, rice flour, soaked poha in a mixing bowl.
2. Add Coriander powder, garam masala, red chilli powder, turmeric powder, cumin seeds, ajwain, ginger, and green chilli paste, salt to taste, onion, Finley chopped coriander leaves.
3. Mix everything together very well.
4. Start to add water and knead it into a stiff dough.
5. Keep it to rest for 15 minutes.
6. Take a rolling board, over that place aluminum foil, sprinkle a handful of water over the foil.
7. Take a small ball from thalipeeth dough and start to flatten it to make flat bread.
8. Poke a whole at the center of thalipeeth, sprinkle sesame seeds.
9. Add 1/2 tsp oil over a hot skillet.
10. Place thalipeeth, gently place the edges and separate foil from thalipeeth.
11. Cover and cook until gets good golden spots.
12. Flip and let it cook for the other 3 to 4 minutes.
13. Serve hot with pickle, raita, or plain yogurt!

Information :

Thalipeeth is a Multigrain food which is highly Nutritious.

– Sweety Ghone

Soaking Time: 5 hours

Preparation Time: 9 mins

Cooking Time: 6 mins

Total Time: 5 hours 15 mins

Servings: 2

Ingredients:

• 1 cup Dry green chickpeas / sukha hara chana (soaked and boiled)
• ½ cup Onions finely chopped
• 1 large Tomatoes finely chopped
• 1 large Green chilly finely chopped
• ½ tsp Chaat masala
• ½ tsp Black salt
• 1 tsp Kashmiri red chilly powder
• 1/4 teaspoon cumin powder
• 1 tsp Lime juice
• ¼ cup fresh coriander leaves chopped/ dhania
• Salt – to taste

Instructions:

1. Soak hara chana (green chickpeas) for atleat 7 hours in 3 cups of water.
2. Put it in pressure cooker with a pinch of salt and cook for 7-8 whistles on high flame.
3. Once the cooker is cool enough, drain the water and then place the chana in a large bowl.
4. Add chopped tomato, onion, green chilly, then add the spices chaat masala, black salt, chilly powder, cumin powder and coriander leaves.
5. Mix well and squeeze in fresh lime.
6. Serve immediately and enjoy!!

Health Benefits: Vegan, gluten free, sugar & oil free, packed with protein.

– Nandini Pawar

Preparation Time: 10 mins

Cooking Time: 15 mins

Total Time: 25 mins

Serving: 2

Ingredients:

• 1 cup rolled oats
• ½ tspOlive Oil
• 1 tsp mustard
• ½ tspurad dal
• ½ tsp jeera/ cumin
• Few curry leaves (kadipatta)
• 10 cashews/kaju (whole)
• 1 inch ginger (finely chopped)
• 2 chilli (slit)
• ½ onion (finely chopped)
• ½ carrot (finely chopped)
• 5 beans (finely chopped)
• ¼ capsicum (finely chopped)
• 2 tbsp peas / matar
• ½ tsp turmeric
• Salt as per taste
• 1 cup water
• 2 tbsp coriander (finely chopped)
• 2 tbsp coconut (grated)
• 1 tbsp lemon juice

Intructions:

1. Firstly, in a large kadai heat 1 tbsp oil and splutter 1 tsp mustard, ½ tsp urad dal, ½ tsp jeera, few curry leaves and 10 cashews.
2. Saute until the cashews turn golden brown.
3. Now add 1 inch ginger, 2 chilli and ½ onion. saute well.
4. Furthermore add ½ carrot, 5 beans, ¼ capsicum, 2 tbsp peas, ½ tsp turmeric and ½ tsp salt.
5. Add 2 tbsp water, cover and simmer for 5 minutes.
6. Now add 1 cup water and get it to a boil. if using instant oats, just add ¼ cup water.
7. Once the water comes to a boil, add in roasted oats and mix well.
8. Mix until the oats absorb all the water.
9. Now cover and simmer for 5 minutes or until oats gets cooked well.
10. Furthermore add salt as per taste, 2 tbsp coriander, 2 tbsp coconut and 1 tbsp lemon juice.
11. Finally, enjoy vegetable oats upma as a healthy breakfast or pack to the lunch box.

Notes :

1. Firstly, do not use flavoured oats, as they dominate the flavour and do not absorb masala.
2. Also, roasting oats will avoid oats from turning mushy while cooking.
3. Additionally, add vegetables of your choice to make upma more nutritious.
4. Finally, vegetable oats upma tastes great when served hot.

Health Benefits:

1. Oats Are Incredibly Nutritious.
2. Whole Oats Are Rich in Antioxidants, Including Avenanthramides. 
3. Oats Can Improve Blood Sugar Control.
4. Oats Contain a Powerful Soluble Fiber Called Beta-Glucan.
   
   

• SweetyGhone

Preparation Time: 15 mins

Cooking Time: 15min

Total Time: 30 mins

Servings: 4

Ingredients :

• 1 Cup Chopped Coriander (Kothimbir)
• 1 cup gram flour(besan)
• 1 tbsp rice flour
• ¼ tsp Turmeric
• 2 tsp Chilli powder
• 1 tbsp Ginger Garlic paste
• Salt as per taste
• ½ tsp olive oil

Intructions :

1. Heat water in a steamer.
2. Take a bowl and sieve gram flour, rice flour. Mix together with coriander leaves, chilli powder, turmeric, ginger garlic paste and salt as per taste. Add water gradually to make a thick batter, ensuring that consistency is not too thin.
3. Pour the batter into a greased plate. Place it in the steamer and steam on high heat for 10 min or till firm and cook.
4. Check by inserting a tooth pick into the wadi and if it comes out clean, then it is cooked. Remove, cool and cut into 2.
5. Cut the dough further into small cubes.
6. Heat oil in the pan and shallow fry each cube or wadi till crisp on low flame.
7. KothimbirVadi is ready to serve.

Health Benefits:

1. Helps to regulate blood sugar levels.
2. Helps to lower bad Cholesterol LDL and increases good Cholesterol HDL. 
3. Promotes digestion and gut health.
4. Wonderful source of dietary fiber

• Nandini Pawar