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FRUITY BEAN SALAD
Preparation time: 20 minutes, Serves 8
175 grams mixed boiled sprouted pulses
(Green grams, moth, chickpeas, wheat, methi, alp alpha-alpha or any of your choice)
1 teacup chopped apples
Segments of 1 orange
2 tablespoons cut grapes
2 tablespoons sliced white radish
1 teacup chopped lettuce leaves
½ teacup chopped salad leaves
1 finely chopped spinach leaves
1 finely chopped green chili (optional)
To be mixed into a dressing:
1 teacup fresh curd (low fat)
2 tablespoons chopped mint leaves
A little black salt to taste
Mix all the ingredients except dressing thoroughly. Just before serving, top the salad with dressing.
Benefits:
This combination of sprouts provides proteins (and B and C group vitamins), fruits which provide vitamins A and C and leafy green vegetables which provide iron and calcium, accompanied by a dairy curd dressing makes this and extremely healthy salad. This salad is extremely beneficial for an obese person.
FRUITY VEGETABLE SALAD
For the fruits and vegetables
2 teacups watermelon pieces
1 teacup fresh pineapple pieces
2 tablespoons cut grapes (optional)
1 tablespoon chopped celery
2 medium cucumbers cut into small pieces
1 chopped capsicum
For the curds parsley dressing
11/2 teacups fresh curds (low fat)
2 tablespoons chopped parsley
½ teaspoon mustard powder (optional)
½ teaspoon black salt
For decoration:
A few lettuce leaves
For the fruits and vegetables:
Mix the cut fruits and vegetable pieces. Chill
For the curds parsley dressing:
Tie the curds in a thin muslin cloth. Hang for 1 hour and allow the water to drain out. Add the remaining ingredients and blend in a mixer.
Put the salad in a bow. Top with the dressing and decorate by surrounding with lettuce leaves.
Serve cold.
Benefit:
This is delightful healthy combination of fresh fruits and vegetables with a protein and vitamin-rich dressing.
MINESTRONE SOUP
Ingredients:
750 gm roughly chopped tomatoes
2 chopped onions
1 capsicum
100 gm spring onion
½ cup macaroni (whole wheat)
5 flakes of garlic
½ cup pea, bean, carrot,corn (boiled)
½ cup baked beans
5 drops of capsico or tobasco sauce
1 tsp oregano
2 tsp salt
2 tsp olive oil
2 tbsp grated cheese (optional)
Water as required
Method:
In a pan put the tomatoes, onion, 2 flakes of garlic, 1 cup water and boil. Cool and strain.
Chop the spring onions, 3 flakes of garlic and capsicum finely.
Heat oil in a pan and add spring onion, garlic and capsicum and sauté.
To this add the boiled vegetables, macaroni, baked beans, tomato puree, salt, oregano & capsico or tobasco sauce
Add water as required. Boil for 15 minutes on low flame and mix the olive oil. Serve hot with grated cheese!
Benefits:
This soup is full of vitamins and minerals. Having macaroni, it is a full meal in it self. Diabetics and heart patients should not use cheese in their soup. You will relish this soup extremely.
STEAMED MUTHIA
½ kg lauki or cabbage or methi leaves or any other kind of squash (grated)
3/4 cup mixed rice, corn, and whole wheat flour, (2 ts bran if you wish)
½ ts turmeric
some green chillies
Chopped coriander leaves
1 ts fenugreek seeds lightly ground
1/2 ts salt
1 ts baking powder
Mix all the ingredients together and see the dough is real soft. Make oval shape balls of the dough and put them in a plate to steam. Grease the plate before you put it for steaming in a pan or pressure cooker. Muthia will be cooked in 30 minutes. In a pan put 1ts oil. When it gets hot put 1ts mustard seeds to pop, some curry leaves, some til seeds, pinch of red pepper and some hing if you wish. Then add all the muthias to it.
Benefits:
It makes a very nutritious snack or full meal to eat with chutney. Lauki, methi, cabbage are good source of vitamins and minerals. Til is a good source of calcium. Since it is not fried or deep fried, it does not have too many calories.
Turmeric-Karonda pickle:
250 gm raw turmeric
250 gm Karonda(gooseberry)
!/2 ts salt and some black salt
2-3 green chillies
1ts olive oil
2 ts coriander powder
½ ts Mustard seed
½ ts methi seeds
Put oil in a pan and when it gets hot add ½ ts methi seeds and a pinch of mustard seed until popped. Then add all the above mentioned ingredients and add coriander powder and some red chilly powder to the pickle. Cook turmeric and karonda until it gets soft.
Benefits: It produces double insulin for a diabetic. Turmeric is known for being a very strong antibiotic, cleanses blood, cures skin diseases, and increases blood cells. Karonda is rich in many vitamins especially rich in vitamin C. This pickle can be kept in the refrigerator for many days
SPROUTED MOONG PANCAKES (Serves 3-4 Persons)
1 cup sprouts moong dal
2-3 green chillies
1 inch ginger
2 ts fenugreek seeds
½ ts salt
½ ts turmeric powder (or ½ inch raw) raw is better
pinch asafetida
Some corriander leaves
Try to grind them all together without water. But you need some liquid to
grind then try to add some yogurt. Then make pancakes with very little oil
(Olive or soyabean oil)
Benefits:
Sprouts are complete food. Wheat sprouts are the most live food. They give
vitality to a person. It has super quality of all natural nutrients. It is
better to eat them raw. Disases like diabetes, heart problems,
malnutrition, and osteoporosis, gum problems etc can be successfully
countered because it is a blood purifier and only most complete food.
Did you know? Sprouts have all the protein, carbohydrates, vitamins and minerals that a person needs to fight diseases and bring vitality!
Tip: Try to eat your last meal 4 to 5 hours before going to bed. This will ensure easy digestion.
LAUKI THEPLA
It is a healthy meal that is full of protein, calcium and fibre. They also
make a great travelling snack.
Makes about 15 theplas.
1 cup whole wheat flour
1 cup soyabean flour
1 cup grated Lauki
1/2 cup low fat curds
3/4 ts turmeric powder
3-4 green chillies finely cut
1 inch ginger root grated
1 teaspoon oil
salt to taste
Mix all the ingredients and knead into a soft dough using curd as much you
require.
divide the dough into 15 equal portions.Roll out each portion thinly into a
circle of 125 mm diameter.
Cook each thepla on both sides on a non-stick pan until brown spots appear
on the surface. Serve hot.
CHAPATA CORN
Ingredients:
3-4 corn kernels
1/2 ts black pepper
1/2 ts turmeric powder
1 lemon
salt
Dhania leaves
Remove corn seeds from corn kernels. They should be real tender. Then in
hot oil put some mustard seeds and about 1/2 ts turmeric powder then add all
corn seeds. After they are cooked then add some salt (black or Sendha) is
better for health some black pepper(ground). Sprinkle some lemon in it and
add chopped coriander leaves.
Benefits:
Corn is a good source of carbohydrates. It has got lots of fiber,
vitamins(A,C). It is good to eat in all the diseases. Dibetic should not
eat this too much because it has lots of starch.
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