Healthy Recipe

ENERGY DENSE NUTRIENT RICH NACHANI SHEERA:

Nachani (Ragi) is a wonderful grain having most of the essential amino acids. It also has a high quantity of minerals like calcium and iron. Supplementing with nuts and raisins makes it a delicious, power-packed recipe for all age groups and can be advised for a patient having any disease.

PREPERATION TIME: 5 minutes
COOKING TIME: 15 minutes
SERVING SIZE: One bowl of nachani sheera for breakfast or evening snack.

INGREDIENTS:

Nachani rava : 1 vati
Jaggery : 1 vati
Pure ghee : 3/4 vati
Milk : 3 vatis
Cardamom powder : 1 tea spoon
Cashew : 5-6
Almond : 5-6
Raisins : 10

PROCEDURE:

1.Roast nachani rava on a medium flame for 5 minutes.
2.Add 3/4 vati of pure ghee and roast for further 5 minutes.
3.Boil 3 vatis of milk and add to roasted nachani rava.
4.Add grated jaggary and mix well.
5.Keep the pan covered for 5 minutes to cook the sheera completely.
6.Add cardamom powder, cashews, almonds, raisins and mix well.

Healthy fruit-nut spread::

The importance of nuts as antioxidants is well known. Walnuts are the best source of omega 3 and omega 6 fatty acids. Walnuts per say may not seem to be palatable to many individuals. So here is the recipe which is nutritious as well as tasty! Instead of using synthetic jams, if this fruit-nut spread is used, preferably as a topping over chappatis, it becomes a healthy breakfast as well as prework out meal.

INGREDIENTS:
Seedless dates: 200 gms
Dry figs: 100 gms
Almonds: 25 gms
Walnuts: 25 gms
Pista: 25 gms
PROCEDURE:
1. Soak dates and figs in 1 cup of water for about 4 hours.
2. Make a powder of walnuts, almonds and pistas and add it to the soaked
fruits. Grind these ingredients again to make a paste.
3. Make small pieces of 3-4 almonds and pistas.
4. Garnish the mixture with chopped pieces of almonds and pistas.
5. Store it in a clean glass container in the refrigerator.
6. Everyday about 1 Tbsp of this spread can be relished with 2 chappatis or 2
slices of brown bread as a pre work out meal.

NUTRIENTS PER SERVING:

NUTRITIOUS GREEN SMOOTHIE:

Green smoothies are a powerful weight loss food. 

1) They provide 5 or more servings of fresh fruits and vegetables every day. 2) They replace unhealthy meals or snacks (use them as a meal-replacement breakfast shake or a snack when you are hungry). 3) They satisfy your sweet tooth, keeping cookie cravings at bay. 5) Green smoothie recipes do not contain any refined ingredients, no added sugars, very little fat, and all the calories are of the good kind!

A high fibre , antioxidant rich healthy breakfast or mid-meal snack.

PREPERATION TIME: 5 minutes

MAKING TIME: 5 minutes

SERVING SIZE: One glass as meal replacement breakfast shake or as an evening mid meal snack (at the time when one gets a hunger peak).

INGREDIENTS :

Spinach:  1 vati  (30 g.)

Mint leaves: 2 Tbsps (3 g.)

Banana:1 (50 g.)

Grapes: 1 vati (50 g.) 

Lemon: ½

Flax seeds: (10 g.)

2 cups water 

PROCEDURE:

1. Wash green vegetables thoroughly.
2. In a blender first blend banana and grapes.
3. Add flax seeds and blend again.
4. Last put green vegetables and 2 cups water and blend to make a homogenous mixture.
5. Add half lemon’s juice and pour in 2 glasses. 
6. Sprinkle chat masala on the top of the smoothie.
7. Put an ice cube if desired. (or freeze the fruits before blending)

NUTRIENTS PER SERVING: