rt Heal thy H ea Recipes

Garlic Crispies:
Ingredients: l cup Oats: l Soya Flour: 2 tsp l garlic: 2 tsp Chopped l Fenugreek seeds powder: tsp l Curd: 1 tbsp Low Fat l tsp Sugar: lSeeds: tsp Cumin l Seeds: tsp Sesame lSeeds: tsp Carom l Oil: 1 tsp ltaste Salt to
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Method: l Mix all ingredients together and knead into firm dough with the use of water. lthe dough into 4 equal parts and roll out each portion into Divide thin rounds and cut into small squares or any attractive shape. l the non stick pan and gently cook it from both sides till Now heat half done. l Now arrange them on greased baking tray. l a pre heated oven at 180 degree C for 10-15 minutes or till Bake in it gets golden brown color. l store in an air tight container. Cool and

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Fruity Walnut Phirni:

Ingredients: l Milk: 1glass (250 ml) Low Fat lRice: 1tbsp Brown l2 tsp Sugar: l Walnuts: 1 tbsp Chopped l Cardamom powder: tsp l Fruits: cup (strawberries, chikoo/sapota, apples) Chopped
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Method: brown rice for hour. Drain the water and blend it to a Soak the smooth paste with glass of milk. Boil remaining milk in heavy bottomed pan, remove from flame, add brown rice paste and keep stirring. Again keep it on fire. Now cook it on low flame for 5-10 minutes till it gets thick. sugar, chopped walnuts, cardamom powder to it and Now add remove from flame. aside and cool. Keep it Take medium size glass or bowl, place chopped fruits at the bottom of each glass. a Phirni. Garnish with a chopped almonds, fruits and Top it with cool it in a freezer. Serve chilled.

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Oats Chivda:
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Ingredients: l Quick rolled oats: cup l Rice Flakes: cup l chana dal: tsp Roasted l and chopped Almonds: 2-3 Roasted l Seeds: tsp Mustard l Green chilies (Chopped): 1 l Curry Leaves: 5-6 l 1 pinch Asafetida: l powder: 1 pinch Turmeric l Sugar: tsp Powdered l Oil: 1 tsp l Taste Salt: To Method: oil in a non stick pan. Heat the Add mustard seeds, asafetida, green chilies, and curry leaves and fry for some time. seeds crackle, add turmeric and mix it will. After the roasted oats, rice flakes, chana dal, powdered sugar, Now add salt and mix it well. or hot. Serve cool

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Oats and Walnut Cookies:

Ingredients: l quick rolled oats: cup Roasted l Soya Flour: cup l fat butter: 1tbsp Soft low l2 tbsp Sugar: l Walnuts: 2 tsp Chopped l Cardamom Powder: tsp
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Method: Mix all ingredients together and make semi solid dough with the help of enough water. Do not knead the dough much. the dough and cut 6-7 cookies with the help of cookie Roll out cutter. Bake them in preheated oven at 150 degree C for 15-20 minutes. from both the sides till it gets light brown colored. Bake it from oven, cool it and serve. Remove

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Soya Tikkis:
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Ingredients: l Soya Granules: cup l Carrot: cup Grated l Low Fat Paneer: 2 tsp Grated land Mashed Green Peas: 2 tsp Boiled lBread Crumbs: 2 tsp Wheat l Dry mango Powder: 1 tsp l green chillies: tsp Chopped lgarlic paste: tsp Ginger l Oil: 1 tsp ltaste Salt to Method: granules for 5 minutes in hot water and drain the water Boil soya after 5 minutes. carrot, low fat paneer, mashed green peas, ginger garlic Add grated paste, green chilies, dry mango powder and salt to taste. Mix all ingredients well. mixture into 4 equal parts and shape into round flat Divide the tikkis. these tikkis in wheat bread crumbs and cook them on a non Roll out stick pan, using a little oil. Cook it from both sides, till it gets light golden colored. with coriander and mint chutney. Serve hot

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Daliya Upma
Ingredients: Daliya l(Broken wheat) cup Finely chopped onion cup l Fresh Peas 1/4th cup l Chopped l Capsicum 1/4th cup Garlic 1-2 l Green chilies 1-2 l salt (taste) l Oil 1tsp l Method: First, half pressure cook the Daliya ( broken wheat) and keep aside. Heat the oil in a nonstick kadhai, add cumin seeds, and curry leaves and onion. Saut till the onions turn translucent. Now add capsicum, peas, garlic, green chilies and saut for 1- 2 min. Add the half cooked dailya to the mixture. Mix well. Add half cup warm water and allow it to cook for some time. Add salt. Now serve it with freshly prepared curd.
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Nutritious Pancake
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Ingredients:

1. Daliya(Broken Wheat) cup 2. Moong Dal 1/4th cup 3. Black Gram Dal (Udit) 1/4th cup 4. Fenugreek seeds 1tsp 5. Ginger Garlic Paste 1/2 tsp 6. Green chilies 1-2 Method:

ltaste Salt for l Oil For Chutney: l tsp Curd 2-3 l Mint leaves l leaves Coriander l salt

Daily (broken wheat), Moong Dal and Udit Dal over night Soak the (10-12hrs). together and make fine paste. Grind it Add fenugreek seeds paste, ginger garlic paste, green chili paste, and salt to taste. and Keep aside. Mix well Heat a non-stick pan (tava) and grease it with some oil. Pour a ladleful of the prepared batter on it and spread evenly to a thin pancake. For chutney: l the ingredients together. Make a fine paste. Grind all l for taste. Add salt l pancake hot with mint coriander chutney. Serve the

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Oats Dates Laddu

Ingredients: Oats 1/2 l cup Fresh Dates 1/2 cup l Almonds l 4-5 Ghee 1tsp l Method: Roast oats for few minutes. Now add oats, fresh dates, almonds, ghee in the mixture and Grind it roughly. Remove it and divide it in equal parts. Roll small laddus out of it. Your Nutritious Snack is ready.
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Soybean Pancakes
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Ingredients: Soybeans l 1 cup Wheat lflour 3tsp Finely chopped onions 3/4th cup l Chopped l coriander 2tsp Finely chopped green chilies 2tsp l Ginger lgarlic paste 1/2 tsp Oil 2 tsp l Method: Soak soybean overnight. Next day wash, drain and discard the water. Grind with enough water in a smooth batter. Add the wheat flour, pepper , ginger garlic paste and mix well. Keep aside. Heat a non-stick pan and grease it lightly with oil. Spread the prepared batter on the pan and make a thick pancake. Spread the topping on it and cook till golden brown from both sides. Serve hot with freshly prepared curd.

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Karela Tikkis
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Ingredients: Grated l Bitter Gourd (Karela) Grated l Carrot Grated l Tofu Boiled lgreen peas Whole lwheat bread crumbs mango l powder Chopped l coriander 2tsp Chopped l mint 2tsp Salt for l taste Oil 11/2 l tsp Method: 1. Apply little salt the bitter gourd and keep aside for few minutes. Squeeze the water. Use this water in the mixture. 2. Combine the bitter gourd, carrots, tofu and green peas, bread crumbs, dry mango powder, ginger garlic paste, salt and mix well. 3. Divide the mixture in equal parts and shape in to round, flat tikkis. 4. Cook them on non stick pan, using little oil, till both sides turn golden brown. 5. Serve hot with Garlic Tomato / Mint chutney.

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