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 mid meal snack for all age groups & for all ailments.

INGREDIENTS:

Seedless dates: 200 gms
Dry figs:         100 gms
Almonds:         25 gms
Walnuts:          25 gms
Pista:            25 gms

 

PROCEDURE:

1. Soak dates, walnuts and figs in 1 cup of water for about 4 hours.
2. Add walnuts, almonds and pistas to the soaked fruits. Grind these ingredients 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 mid meal snack either at 11.00 am or at 5.00 pm.

 

NUTRIENTS PER SERVING:

Weight	Energy.	Carbo.	Proteins	Fats	Fiber	Calcium	Iron
15g	30.8kcals	4.2g	0.6g	1.4g	0.6g	14.4mg	0.3mg

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NUTRITIOUS GREEN SMOOTHIE:

1. Green smoothies are a powerful weight loss food.
   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.
4. 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:

Weight	Energy	Carbs.	Proteins	Fats	Fiber
72 g	74 cals	13g	1.9g	2.3g	2.7g

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PROTEIN-FIBER PACKED MOONG CHILLA:

A high protein and high fibre mouth watering recipe!

PREPERATION TIME: 20 minutes
COOKING TIME: 15 minutes
SERVING SIZE: 2 Chillas for breakfast or evening snack.

INGREDIENTS For the chilla:

Sprouted moong: 2 vatis (260 g.)
Besan flour : 1 vati (120 g.)
Grated carrot 150 g., Finely chopped methi 100 g. (variation 1)
Chopped tomato 150 g., spring onion 100 g. (variation 2),
Grated beet 150 g., Finely chopped palak 100 g.(variation 3)
Fine paste of ginger, garlic, green chilli
Salt to taste
Oil for cooking: 1 tsp. per chilla (12 chillas made from batter)
1 cup water to acquire a flowing consistency of the batter.

PROCEDURE:

1. Grind 2 vatis of sprouted moong in a mixer by adding little water.
2. To that add 1vati of besan flour.
3. Add the remaining ingredients to the sprouted moong and besan mixture and pour little water if required to make a batter with a slightly flowing consistency.
4. Heat a non stick pan. Spread the batter evenly in the shape of a pancake and cook on both the sides using little oil.
5. Serve hot with 1 Tbsp of dry chutney consisting of roasted flax seeds, sesame seeds, daliya, red chilli and curry leaves along with curds (100 g.)

NUTRIENTS PER SERVING:

Weight	Energy	Carbo.	Proteins	Fats	Fiber	Calcium	Iron
140g	258kcals	28g	10.2g	11.6g	1.6g	123mg	2.6mg

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