Food with high sodium content

 You should avoid the following items if on a low sodium diet
 Salt.
 Bicarbonate of soda.
 Bacon man, sausage.
 Balancing powder.
 Ajinomoto.
 Cheese dried fish.
 Meat and yeast extract like marmite.
 Salted chips, nuts, popcorn, biscuits; and all variety of pappad.
 Salted pickles.
 Soft drinks containing sodium benzoate.
 Soup cubes.
 Chocolate containing property drinks.




Milk/ Yoghurt/ Cheese

 Choose skimmed milk and non-fat yogurt.
 75-100gm cottage cheese/200gm of yogurt supply the same amount of calcium as 1 cup of milk.
 Real labels while purchasing packaged milk products.




Meat/ Poultry/ Fish/ Nuts

 Choose white meat(Poultry without skin)and fish.
 Prepare meat dishes the low-fat way.T.e boil, roast or grill instead of frying.
 Use egg white instead of whole egg.
 Nuts are high in fat, so eat them in moderation.




Fruits

 Choose fresh fruits, instead of canned or frozen once in way syrups and sweetened fruit juices.
 Eat whole fruits often they are higher in fiber content than fruit juices.
 Count only 100% fruit juice as fruit, peaches,ades and most fruit drinks contain only a little juice and lots of added sugar.




Vegetables

 Different type of vegetables provides different nutrition.
 Seasonal vegetables have and highest nutrition cannot use raw vegetables as salads.
 Eat plenty of green leafy vegetables. They are especially good source of vitamins and minerals.
 Cook vegetables lightly by steaming or stir-frying restrict on the fat you add to vegetables at the table or during cooking.




Gear-up for a neutral eating hab

 Avoid acid-forming foods:-Certain foods like sausage nuts, macaroni, and even chicken and spaghetti are acidic nature.
 Take alkaline foods:-Foods of the alkaline rage we primarily plant derived. The most effective are spinach, molasses, celery, carrots, and dried beans.
 To put your body in neural state,inarc you fruits and veggies intake.
 Raisins, when soaked in water at right and consumed in the mornier are as excellent way to combat acidity.
 Mixed cannot and cabbage juice(1:1) also help in reduced acidity.

Eat right

 Never skip a meal. Doing so will reduce you BMR making you inactive. You will tend to over-eat at the next meal. Instead, have smaller, more frequent meals at regular intervals.
 Always have breakfast, as it is the most important meal at the day.
 It is that time of the day when your nutrient requirements are the highest and proper breakfast will energize you through the day.
 Don't fall as teep soon after dimer as sleeps slow down the body's metabolism and you tend to burn fewer calories and accumulate fat. Instead, home a light and early dinner and give yourself a 2 to 3 hours gap before going to bed.

Add fiber to You diet

 Include a lot of fruits and fresh vegetable in your diet. These not only detoxify the body but are good for the skin too.
 Substitute fruit juice with actual fruit for fiber in your diet.
 Never overcook vegetables, They are healthiest eaten raw.
 The skin of fruits and vegetables like apple and baked potatoes are good for you. Remember to wash them before consumption.
 Choose whole grain cereals, whole wheat bread, whole pulses, and brown rice instead of highly refined alternatived.

Chocolate smoothie bowl

Ingredients:
 3 frozen bananas
 1/4th cup water
 1 cups coconut cream(malai)
 2 dates, seedless
 1tbsp cacoa powder or carob powder
 1/2tsp cinnamon powder

*Any seasonal fruits and nuts for topping

*Pre-preparation- take and put in the frezzer the bananas peel, slice for about 6hrs

Method:-
 Blend together the frozen bananas, coconut water, coconut cream, cacoa poeder, ginger and cinamon
 Pour into bowls and top with any fresh seasonal fruits and nuts. I used banana, grapes, kiwi, figs almonds, cacoa nibs and chia seeds.
 Tip: nuts and seeds are great , to add texture to your bowl, but please don’t go overboard with them. At the end of the day , they are dry in natures and must be eaten in limited amounts. Focus on fresh water rich fruits for your toppings
 Don’t target to freeze your banana. They are key to achiving a good texture for your smoothie base.

 

CHEESY SALAD

 INGREDIENTS:
 ½ cup soaked cashews
 ¼ cup coconut milk
 ½ small green chili
 1 cup broccoli florets
 1 cup thinly sliced baby corn
 1 cup chopped red bell pepper
 1 cup chopped yellow bell pepper
 1 teaspoon rock salt
 1 tablespoon dried oregano leaves
 PRE-PREPARATION • Soak ½ cup cashews in water for about 6 hours • Prepare coconut milk as mentioned
 Method:-
 Place the cashews, coconut milk and green chili into a blender and blend until smooth.
 Steam the broccoli and baby corn together for about 5 minutes.
 Pour the blended mixture into a mixing bowl. Add red bell pepper, yellow bell pepper, steamed broccoli, steamed baby corn, salt and oregano to the mixing bowl.
 Mix well and serve.

BEET ROCKET SALAD

 INGREDIENTS:
  
 2 small beetroots, peeled
 2 cups chopped spinach leaves
 1 cup chopped rocket leaves(*Rocket leaves are also known as ‘arugula’)
 6 walnuts, soaked and crushed
 ¼ cup grated coconut
 ½ avocado, chopped (optional) For the Middle Eastern Dressing
 ½ cup chopped cucumber
 4 dates, seedless
 ¼ cup coriander
 1½ tablespoon lemon juice
 ¼ teaspoon cumin powder
 Methods:
  
 Chop the beetroot and steam it until soft.
 Place the steamed beetroot into a large mixing bowl, along with the spinach, rocket, coconut, walnuts and avocado (optional).
 To prepare the Middle Eastern Dressing, place all the dressing ingredients into a blender and blend until smooth.
 Pour the dressing over the salad, toss well and serve.
 * Tip In case rocket leaves are not available, replace them with any other seasonal leafy green. *Tip Add vegetable sprouts to the salad for maximum nutrition.

SPINACH SINGADA SOUP

 INGREDIENT:-
 Soup Base
 1 teaspoons cumin seeds
 1 inch coin of ginger, chopped
 ½ teaspoon coriander powder
 2 cups chopped carrots
 1 cup cauliflower florets
 3 cups water
 1 bay leaf
 1 cups coconut milk
 2 teaspoons rock salt
 ½ teaspoon black pepper




CARROT CUMIN SOUP

 INGREDIENTS:-
 Soup base
 1 teaspoons cumin seeds
 1 inch coin of ginger, chopped
 ½ teaspoon coriander powder
 2 cups chopped carrots
 1 cup cauliflower florets
 3 cups water
 1 bay leaf
 1 cups coconut milk
 2 teaspoons rock salt
 ½ teaspoon black pepper
 Garnish
  
 1 tablespoon coriander
 1 tablespoon chopped cashews
 pinch cumin seeds
 METHODS:-
  
 Heat a saucepan over medium heat. Add cumin seeds, ginger and coriander powder. Stir well and cook for one minute, till the spices become fragrant.
 Add diced carrot and cauliflower florets to the saucepan and cook for 5 minutes while stirring occasionally.
 Pour in the water and add the bay leaf. Bring to a boil. Partially cover the pot with a lid, reduce the heat to medium and simmer for 20 minutes.
 Blend the ingredients in the saucepan using a hand-blender.
 Add salt and pepper. Stir well.
 Right before serving, add coconut milk and stir.
 Garnish with coriander, cashews and cumin seeds. Serve warm.




VEGETABLE TIKKIS

INGREDIENTS
 ¾ cup bottle guard, finely grated
 ½ cup cauliflower, chopped
 ? cup green peas
 ? cup carrot, chopped
 1 ½ tablespoon flax seed, powdered (*Flax seed powder is made by blending dry flax seeds in a blender)
 1 tablespoon coriander, chopped
 ½ tablespoon mint leaves, chopped
 1 teaspoon green chillies, finely chopped
 ½ teaspoon cumin seeds
 1 teaspoon lemon juice
 ¼ teaspoon rock salt
 extra flax seed powder for rolling.
METHODS:-
 To prepare the tikkis, add all ingredients, except for salt and bottle guard, to your blender and blend till combined.
  Take out this batter in a bowl.
  Take the grated bottle gourd and squeeze out the water from it.
  Combine the squeezed bottle gourd with the batter.
  Add salt to the batter right before rolling the tikkis.
  Divide the mixture into 7 equal balls, and flatten each ball to form a thin tikki. Roll the tikkis in flax powder till they are evenly coated.
  Heat a pan (griddle) and cook the tikkis on a medium flame. Press them using a spatula till they are fully cooked and turn golden brown from both sides. Do not use oil.
  Serve hot with Sweet Date Chutney and Green Chutney.

Spinachsmoothie bowl

Ingredients:-
 4 frozen bananas
 3/4th cup shredded coconut
 2cups of spinach
 4 dates, seedless
 ½ tsp cinnamon powder
 2tsp lemon juice
 Any seasonal fruits and nuts for topping

Pre-preparation- take and put in the frezzer the bananas peel, slice for about 6hrs
Method:-
 Blend together the frozen bananas, shrededd coconut, spinach,lemon juice and cinamon
 Pour into bowls and top with any fresh seasonal fruits and nuts. I used banana, grapes, kiwi, figs almonds, cacoa nibs and chia seeds.
 Tip: nuts and seeds are great , to add texture to your bowl, but please don’t go overboard with them. At the end of the day , they are dry in natures and must be eaten in limited amounts. Focus on fresh water rich fruits for your toppings
 Don’t target to freeze your banana. They are key to achiving a good texture for your smoothie base.

Thai curry with brown rice(serves 3)
Ingredients:-
Paste---
 ½ cup water
 2tsp coriander seeds
 2tsp cumin seeds
 1” coin galangal or fresh ginger
 1tbsp powdered jaggery
 ¼ cup chopped lemongrass stalks
 1tsp lemon zest
 12 kaffir lime leaves
 1/2 tsp back pappercorns
 1 small green chillies

Curry---
 3 cups lightly boiled veggies(carrots/broccoli,sweet potatoes,beans, baby corns)
 ¼ cup chopped bell peppers
 1 ½ cup thick coconut milk
 2tsp lemon juice
 1tbsp rock salt
 2tbsp peanuts, roasted and crushed.
 Brown rice cooked

Pre preparation;- prepare thick coconut milk by blending 1 cup coconut with 1 cup water and then straining it.
Method:-
 To prepare the paste, and all the paste ingredients to the blender and blend until absolutely smooth.
 Pour the paste in a pan and cook on a low flame for 5minutes.
 Add the lightly boiled veggies and bell peppers to the pan, and stir well for 5minutes
 Switch off the stove. Add the coconut milk. Lemon juice and salt to the pan. Stir well. Do not cook coconut directly over the stoves.
 Crush the roasted peanuts, and add to the curry.
 Serve with brown rice.

Blush smothei bowL
Ingredients.
 2 frozen bananas.
 3 chopped soft pears.
 ½ cup chopped beetroot.
 Any seasonal fruits and nuts for topping.

Pre Preparation:- Take the bananas ,peel,slice and put in the freezer for about 6 hours.
Method.
 Place the pears,beetroot and frozen bananas in blender and blend untill smooth.
 Pour this smoothie base into bowls,and top with any fresh seasonal fruits and nuts.i used papaya,chikoo,kiwi,coconut,pumpkin seeds,goji berries and chia seeds.
 Tip nuts and seeds are great to add texture to your bowl,but eat them minimally as they are water poor in nature.focus on fresh,water rich fruits for your topping.
 Tip do not forget to freeze your bananas.they are key to achieving a good texture for your smothie base.
 Tips make sure you use the soft variety of pears.they should sink in a little when pressed with your thumb.

Kulfi

Ingredients.
 ½ cup soaked cashwes.
 1 cup coconut malai.
 ½ cup jaggery, powdered
 4 dates, seedless.
 10 strands of saffron
 ½ teaspoon green cardamon powder.
 ½ teaspoon rock salt.

Method.
 Place all the ice cream ingredients in a blender and blend untill smooth.
 Pour the mixture into a shallow glass dish or a steel container,and let it freeze for about 6 hours in the freezer.
 Before serving, let the ice cream thaw on a counter for 15-30 minutes,untill it becomes soft enough to scoop.
 Top with chopped pistachios and serve.

PEANUT BUTTER ICECREAM.

Ingredients.
 6 dates,seedless.
 ½ cup water.
 4 frozen bananas.
 1 tablespoon powdered jaggery
 ½ teaspoon rock salt.

Method.
 Heat a pan,add the peanuts and reduce flame to low.roast peanuts while contnously stirring for 4-5 mintues.
 Transfer peanuts to a blender and blend for 2-3 mi ntues,till you get a creamy butter,you will feel it never blend,but be patients.the almonds will first convert into powder and then turn creamy.do not add any water.

For making peanut butter icecream.
 Place the dates and water in a blender and blend till a paste is formed.
 Add the frozen bananas,peanuts butter,jaggery and salt to the date paste and blend again untill smooth.do not over blend.
 Scoop out the ice cream into bowls.top with almonds date paste (optional) and banana slices and serve immediately for a soft serve style dessert.

MARIGOLD SMOOTHIE BOWL

INGREDIENTS
 1½ cup frozen papaya
 1 frozen banana
 3 dates, seedless
 6 strands saffron
 ¼ cup coconut milk

Topping • any seasonal fruits & nuts
PRE-PREPARATION:-
 Take papaya and banana. Peel, slice and put them in the freezer for about 6 hours.

METHOD
 Place the frozen papaya, banana, dates, saffron and coconut milk in a blender and blend until smooth.
 2. Pour this smoothie base into bowls, and top with any fresh seasonal fruits and nuts.

Tip Nuts and seeds are great to add texture to your bowl, but eat them minimally as they are water-poor in nature. Focus on fresh, water-rich fruits for your topping.

SWEET POTATO SALAD

INGREDIENTS
 1 medium sweet potato, steamed
 2 cups lettuce leaves, torn into pieces
 1½ cup broccoli, cut into florets
  ¼ small red bell pepper, thinly sliced & then cut half
 ¼ small yellow bell pepper, thinly sliced and then cut half
 1 tablespoon dry rosemary

For marinating sweet potato
 1 tablespoon lemon juice
 ¼ teaspoon black pepper
 ½ teaspoon salt Tomato Salsa Dressing
 2 cups frozen tomatoes, peeled & seedless
 ¼ cup coriander
 1 tablespoon chopped red bell pepper
 ½ teaspoon roasted cumin powder
 ½ teaspoon lemon juice
 ½ green chilli, chopped
 ½ teaspoon rock salt
 ? teaspoon black pepper

Topping • 2 tablespoons dry roasted almonds, chopped finely
PRE-PREPARATION Freeze the tomatoes for about 40-50 minutes to get a refreshing salsa flavour
METHOD
 Peel the steamed sweet potato and mash it using a fork.
 Add rosemary to the mashed potatoe and mix well. Using your hand, shape the mashed potatoes into small cubes.
 Mix all the marination ingredients together and dip the sweet potato cubes in it till coated from all sides.
 Meanwhile, dip the broccoli florets in water heated on a medium flame for about 10 minutes.
 Combine the lettuce, bell peppers, steamed broccoli and marinated sweet potatoes in a mixing bowl.
 Blend all the dressing ingredients in the blender. Don’t blend it too much. Keep it a little chunky. Refrigerate the dressing for a refreshing taste before use.
 Pour the dressing on top of the salad. Top with toasted almonds & enjoy!

MILLET UPMA

INGREDIENTS
1 cup millet (barnyard, proso or foxtail)
 3 cups water
 1 cup green beans, finely chopped
 1 cup carrot, finely chopped
 1 cup peas
 ¼ cup coriander, finely chopped

Flavouring
 2 teaspoons black mustard seeds
 1 teaspoon cumin seeds
 2 teaspoons grated fresh ginger
 2 tablespoons peanuts, chopped
 15-20 curry leaves
 2 small green chilis, finely chopped
 ½ teaspoon asafoetida powder
 2 tablespoons lemon juice
 2 ½ teaspoon rock salt

Garnish
 ½ tablespoon peanuts, crushed

Coconut Chutney

 PRE-PREPARATION
Soak the millets in water for 2-3 hours
METHOD

 Dry roast the mustard seeds, cumin seeds, green chillies, ginger and peanuts in a pot for about 5-8 minutes.
 Then add curry leaves and roast for another minute.
 Add beans, carrots and peas to the pot and sauté with roasted spices for about 2 minutes.
 Add 2 cups of water to the pot and cover the lid to let the vegetables cook.
 After 15 minutes, add the soaked millets and asafoetida with one cup of water to the vegetables and stir. Cover the lid and let the millets cook with vegetables for the flavours to come together. Add more water if needed. Let it cook till there’s no more water left in the pot and the millets are cooked with vegetables.
 Switch off the stove and add lemon, salt and coriander and stir well. Cover the lid for another 2 minutes to let all the flavours come together.
 Garnish with roasted peanuts and coriander and serve with coconut chutney.

SATVIC CHAPATI

INGREDIENTS
 50% wheat flour
 50% any seasonal vegetable

METHODS:-
 Take one cup of any seasonal vegetables (grated) & one cup of wheat flour.
 Combine together. Use water if required. Make a dough 7 divide it into balls. Dip the balls in flour and flatten them.
 Roll the balls with a rolling pin.
 Heat a clay tawa on low heat and cook the chapati on it.
 Don’t use oil or ghee.

FOOD NAME WEIGHT MESSUREMENT CALORIE CARBOHYDRATE PROTEIN FAT SODIUM
Veg pasta in tomato sauce 250gm 1 plate 302 48 12 10 0.7
Pasta in white sauce 250gm 1 plate 241 28 12 16 0.6
Veg hakka noodles 250gm 1 plate 311 48 10 11 0.6
Paneer chilly 180gm 4 picees 324 14 8 27 0.9
Veg manchurian 25gm 46.8 3 1.3 3.3 0
Veg seekh kabab 180gm 2picees 189 11 2 16 0.8
Paneer butter masala 200gm 1 katorie 275 6.5 12.7 22.4 0.2
Paneer tikka 180gm 2picees 456 47 16 24 1.5
Dal makhani 100gm 1/2 cup 180 8.2 23 6 0
Lwlcha bread 11 1 picees 172 24 4.5 6.8 0.1
Veg cheese burger 200gm 1 pices 638 61 20 36 0.8
Medium thin n-crispy pizza supreme 1 slice 240 23 10 12 0.7
Veg pizza 180 1 slice 437 49 14 21 1.6
Veg manchaw soup 200 1 bowl 371 31.9 14.3 20.6 0
Maggi veg atta noodles 85 1bowl 366 45.9 9 10.7 0.7
Cheese garlic bread 30gm 1 slice 203 15 8 13 0.3

RAITA

FOOD STUFF CALORIES RAW WEIGHT COOKED WEIGHT
Cucumber Raita Curd-100gm 1k 52
(Toned Milk) Cucumber 50gm
Boondy Raita Curd-100gm 1k 100
(Toned Milk) Boondi-20gm

BAKED VEGGIES

 Bake veggies like capsicum,onion,cauliflower,broccoli etc.

 White sauce:-

 1 tbsp wheat flour.

 1 cup milk.

 Low fat cheese 50gm.

 Pour the sauce on the baked veggies.

SALADS

FOOD STUFF CALORIES AMOUNT
French Dressing 1tbsp(15gm) 70
Mayonnaise With Egg 150 1tbsp(15gm)
Mayonnaise Without Egg 110 1tbsp(15gm)
Tossed Green Salad With Dressing 1k(1tps) 95
Coleslaw Veg With Mayonnaise 350 2tbsp(1k)
Jellied Fruit Salad 150 1k

FRUITS

FOOD STUFF RAW WEIGHT CALORIES
Apple 1 Medium(100gm) 60
Banana 1 Medium(120gm) 139
Cherries 10 No.(70gm) 45
Dates(Dried) 10 No.(100gm) 317
Grapes 20 No.(100gm) 71
Guava 1m(150gm) 75
Louquat 6Large(150gm) 43
Mango 1Small(100gm) 74
Musk Melon (100gm) 17
Orange 1Medium(100gm) 72
Peach 1Medium(100gm) 50
Pears 1Medium(100gm) 75
Papaya (100gm) 32
Pineapple(Fresh) 1Slice(100gm) 46
Plum 1Small(75gm) 39
Pomegranate 1Small(100gm) 65

SNACKS

FOOD STUFF CALORIES AMOUNT CALORIES
Veg Pakora 1 Quarter Plate 250
Potato Pokora 1 Quarter Plate 300
Paneer Pokora 1 Quarter Plate 360
Veg Cutlets 2 Large 325
Potato Samosa 2 No 240
Keema Samosa 2 No 325
Mathri 2 Medium 300
Gujia 2 No 360
Dahi Vada 2 Medium 385
Plain Burfi 1 Pc 160
Coconut Burfi 1 Pc 225
Kaju Barfi 2 Pc 250
Besan Ladoo 1 No 330
Gulab Jamun 1 No 180
Sandesh 1 No 150
Chena Murkhi 10 Pc 280
Rasgulla 2 No 100
Jalebi 1 Small 100
Peanut Chikki 25gm a Pc 130

BEVERAGES

FOOD STUFF RAW WEIGHT MEASURE CALORIES
Tea

D.Toned Milk-1 tsp
Sugar-1 tsp

1 C 30
Instant Coffee D.Toned Milk-2 tsp Sugar-1 tsp 1 C 40
Espresso Coffee D.Toned Milk-1/2 C Sugar-1 tsp Cream-1 tsp 1 C 55
Mango Shake Mango-50gm Bulffalo Milk-150ml Sugar-2 tsp 1 Glass 249
Fruit Punch(Fresh Juices) Pineapple Juice-1tbsp 1 Glass 174
Bhatura Maida-30gm Oil-2 tsp 1 No 190
Khasta Kachori 1 No 210
Boiled Rice Rice-20gm 1/2c 70
Veg Pulao Rice-20gm Oil-1 tsp Veg-50gm 1/2c 150
Khichri Rice-15gm Dal-15gm Oil-1/2tsp 1k 120

BISCUIT

FOOD STUFF AMOUNT CALORIES
Britannia Nutri Choice-Digestive 100 gm 482
Britannia Nutri Choice-Digestive One No 40
Britannia Tiger Biscuits 100gm 446
Britannia Tiger Biscuits One No 28
Britannia Cream Crackers 100gm 469
Kellog's Chocos 50gm 222
Kellog's Chocos One No 28
Kellog's Breakfast(Glucose) 50gm 220
Kellog's Breakfast(Glucose) One No 28
Kellog's Komplete Breakfast(Classic) 50gm 228
Kellog's Komplete Breakfast(Classic) One No 29
Kellog's Komplete Breakfast(Badam) 50gm 240
Kellog's Komplete Breakfast(Badam) One No 30
Complan Cream Sandwich(Milk Cream) 100gm 466
Complan Cream Sandwich(Milk Cream) One No 50
Complan Chocolate Crunch Timers 100gm 466

PULSE

1 2 3 4
Dal

Dal-30gm

Oil-1tsp

1 K 145
Dal Makhani

Dal-30gm

Oil-1tsp

Curd-15gm

Cream-15

1 K 250
Moong Dal With Nuggets

Moong dal-30gm

Nuggets-10gm

Oil-1tsp

1k 160
Kadhi

Besan-15gm

Curd-10gm

Oil-3tsp

1 k 190

CEREALS

FOOD STUFF RAW WEIGHT COOKED WEIGHT CALORIES
Roti

Atta-20gm

1 No 70
Pl.Parantha

Atta-30gm

Oil-1tsp

1 No 235
Aloo Parantha

Atta-30gm

Oil-1tsp

Aloo-30gm

1 No 265
Poori

Atta-20gm

Oil-1.1/2tsp

1 No 135
Pl.Naan

Maida-30gm

Butter-5gm

1 No 150
Aloo Naan

Maida-30gm

Butter-5gm

Aloo-30gm

1 No 180
Pl.Pancake 1 No 80
Savoury Pancake

Pl.Pancake-3 No

Cheese-50gm

Oil-15gm

Tomato-60gm

3 Layered 535
Sweet Pancake

Pl.Pancake-3 No

Jam-1tsp Pineapple

slices-2 canned

3 Layered 317

BREAK-FAST

FOOD STUFF CALORIES RAW WEIGHT COOKED WEIGHT CALORIES
Bread Slice

2 No

140
Dalia Porridge

Dalia-20gm

D.Toned Milk-1 Cup

Sugar-2tsp

1 Bowl 180
Kellog's Chocos

K.Conflek's-20gm

D.Toned Milk-1 Cup

Sugar-2tsp

1 Bowl 185
Kellog's cornflek's

Kellog's cornflek's-20gms

D.Toned Milk-1 Cup

Sugar-2tsp

1 Bowl 190
Suji Upma

Suji-20gm

Oil-2tsp

Veg-100gm

1 Cup 140
Poha

Chiwra-20gm

Oil-1tsp

Veg-100gm

1 Cup 140
Boiled Egg 1 No 70
Omellete 185

Egg-2 No

Oil-2tsp

1 No

VEGETABLES

FOOD STUFF COOKED WEIGHT CALORIES
Ghia Kofta(4No) 1K 280
Keema/Paneer Kofta(4No) 1K 400
Green Saag 1K 165
Dry Arbi(Fried) 1K 300
Baigan Bharta 1K 190
Stuffed Tomato/Capsicum 2No 190
Rosted Potatoes 1 Large 150
Cauliflower Aaugratin 1 Bowl 365
Veg Seekh Kabab 2No 280
Paneer 1k 380

SOUPS

NAME RAW WEIGHT COOKED WEIGHT CALORIES
Mea Consomme

Lea n Meat-70gm

Egg White-1gm

Veg-100gm

1 Soup Bowl 110
Minestrone

Noodles-5gm

Oil-1tsp

Cheese-5gm

Veg-100gm

1 Soup Bowl 130
Chicken Sweet Corn

Chicken-100gm

Creamed Corn-40gm

Cornflour-1/2tsp

1 Soup Bowl 225

LAUKI CUTLET

 Grate & boiled veggies(lauki,onion,capsicum,cauliflower,broccoli etc).

 Bind these with wheat bran or whole wheat bread.

 Bake or shallow fry them.

STIR FRIED VEGGIES

Saute veggies like capsicum,onion,cauliflower,broccoli etc in olive oil.

Add seasonings (salt,pepper,oregano) & stir fry them.

STEAMED DAHIWADA

 Soak dal overnight,drain,and grind with green chilli,ginger and salt to a smooth paste of dropping consistency.
 Pour the batter in a greased idli stand.
 Steam in a pressure cooker for 15 mintues.
 Beat the curd till becomes smooth.Add a little water if the curd is thick.
 Add salt to the wadas in bowl and pour curd over them.Garnish with chaat masala,cumin seed powder,chilli powder and coriander leaves.

Ingredients Amount
Urad Dal 50gm
Green Chilli 1/4 tsp
Ginger 1/4 tsp
Salt To taste
Rice Bran Oil 1/2 tsp
Curd 150gm
Chilli Powder 1/4 tsp
Coriander Leaves A few
Chaat Masala 1/4 tsp
Cumin Seed Powder A Pinch

RAGI VEGETABLE UTTAPPAM

 Soak whole ragi and urad dal overnight.
 Chop the vegetables and add the spice powders.Keep aside.
 Grind the ragi and urad dal with ginger and chilli to a smooth paste.
 In a pan apply little oil.
 Pour the batter and spread it with the back of a ladle to make a dosa.
 Spread the vegetables on it.
 Cook till done.
 Serve hot with green chutney.

Ingredients Amount
Whole Ragi 30gm
Urad Dal 15gm
Tomato 1/4
Capsicum 1/4
Onion 1/4
Peas 10gm
Rice Bran Oil 1/4 tsp
Pao Bhaji Masala 1/4 tsp
Chaat Masala 1/4 tsp
Salt To taste
Chilli Powder To taste
Ginger A small piece
Green Chilli 1/2
Green Chutney To serve

MOONG DAL CHILLA

 Clean,wash and soak dal for 7-8 hours.
 Grind it to a batter of thick consistency.
 Clean,wash and chop onion,tomato,green chilli and coriander leaves.
 Add all the ingredients to dal batter.
 Heat non-stick pan,pour a ladleful of batter,spread out and cook on both the sides until done.
 Serve hot with green chutney.

Ingredients Amount
Moong Dal 30gm
Onion 1/4
Green Chilli 1
Coriander Leaves A few
Tomato 1/4
Turmeric Powder 1/4 tsp
Red Chilli Powder 1 tsp
Salt To taste

TOFU SALAD

 Heat oil non-stick pan;add mustard seeds,and let them splutter.
 Add the vegetables and tofu and toss it properly.
 Add vinegar,black paper and salt and mix well.

Ingredients Amount
Tofu(Steamed) 30gm
Cabbage(Shredded) 1 tsp
Capsicum(Cubed) 1/4
Carrot(Cubed) 1/2
Baby Tomato 1
Baby Corn 30gm
Peas(Steamed) 20gm
Mustard Seeds 1 tsp
Vinegar 1 tsp
Black Pepper Powder 1/2 tsp
Salt To Taste
Oil 1 tsp

CAPSICUM AND BASIL SOUP

 Clean and cut the capsicum in to small pieces
 Boil with basil and water
 Add salt and pepper and grind for the thick soup and stain for the clear soup.

Ingredients Amount
Capsicum 100gm
Water 1/2 ltr
Basil 10gm
Salt To taste
Pepper To taste

MOONG DAL AND DHANIA SOUP

 Wash and cook the moong dal with water and salt and pepper.
 Add coriander leaves
 Grind to a paste for the thick soup and strain clear soup.

Ingredients Amount
Moong Dal 100gm
Coriander Leaves 10gm
Water 1/2 ltr
Salt To taste
Pepper To taste

CABBAGE AND LEMON GRASS SOUP

 Clean and cut the cabbage in to small pieces.
 Boil with lemon grass and veg stock.
 Add salt and pepper.
 Remove the lemon grass and grind for the thick soup.
 Strain for the clear soup.

Ingredients Amount
Cabbage 100gm
Veg Stock 1/2 ltr
Lemon Grass 10gm
Salt To taste
Pepper To Taste

BARLEY AND VEGETABLE SOUP

 Soak the barley for more than four hours.
 Boil the barley and make in to a paste.
 Add stock,spring onion and salt and pepper.
 Boil again and add chopped vegetables.

Ingredients Amount
Barley 50gm
Spring Onion 2 pc
Black Pepper To Taste
Salt To Taste
Vegetable Stock 1/2 ltr
Chopped Vegeies 50gm

SALAD

 Slice the pepper,tomato and cucumber.
 Make the dressing by mixing olive oil,black pepper powder and lemon juice.

Ingredients Amount
Red Pepper 1 pc
Yellow Pepper 1 pc
Green Pepper 1 pc
Cucumber 1 pc
Tomatoes 1 pc
Olive Oil 2 tsp
Lemon Juice 1 tsp
Salt To taste
Black Pepper Powder 1 tsp

TOFU AND PEPPER THAI SALAD

 Cut the pepper,mushroom and tofu into cubes.
 Chop the spinach leaves.
 Mix all ingredients and toss together.

Ingredients Amount
Red Pepper 2 pc
Spinach Leaves 16 ounce
Mushroom 1 cup
Tofu Cubes 1
Roasted Peanuts 1/3 cup
Olive Oil 2 tsp
Red Pepper 1/2 tsp
Salt To taste
Garlic 3 large cloves
Onion 3 pc
Ginger 3 tbsp

COCONUT CHAAS

1. Ingredients

 2 cups coconut.
 1 cup water.
 1/4th cup mint leaves.
 2 ½ tbsp lemon juice.
 1 ½ tsp rock salt.
 1 tsp roasted cumin powder(bhuna jeera powder).

2. Method

 Place everything except the roasted cumin powder into a blender and blend until smooth.
 And the roasted cumin powder from the top. Stir well. Let it cool in the refrigerator for a while and serve.

TOMATO SOUP

1.Ingredients

 8 medium tomatoes.
 ¼ cup chopped each of these bottle gourd ,carrot, potatoes , red bell peppers.
 1 ½ cup water.
 ½ tsp dry rosemary.
 ¾ tsp rock salt.
 ¼ tsp black pepper powder.
 ½ tsp dry oregano.

2. Method

 Dip the tomatoes in hot water for 15 minutes. Cover with a plate. After 15 minutes peel off their skin and take out the seeds part from inside.
 Heat a saucepan over medium heat. Add all chopped vegetables and water. Cover the pot and let the vegetables cook for 15 minutes.
 Add these vegetables and peeled tomatoes in a blender along with rosemary and water.
 Blend until smooth then add salt ,pepper, oregano, Serve.

CHOCOLATE SMOOTHIE BOWL(SERVES 2)

1. Ingredients:

 3 frozen bananas.
 1/4th cup water.
 1 cups coconut cream(malai).
 2 dates, seedless.
 1tbsp cacoa powder or carob powder.
 1/2tsp cinnamon powder.
 Any seasonal fruits and nuts for topping *in case coconut cream isnt available, use fresh grated coconut Pre-preparation- take and put in the frezzer the bananas peel, slice for about 6hrs.

2. Method

 Blend together the frozen bananas, coconut water, coconut cream, cacoa poeder, ginger and cinamon.
 Pour into bowls and top with any fresh seasonal fruits and nuts. I used banana, grapes, kiwi, figs almonds, cacoa nibs and chia seeds.
 Tip: nuts and seeds are great , to add texture to your bowl, but please don’t go overboard with them. At the end of the day , they are dry in natures and must be eaten in limited amounts. Focus on fresh water rich fruits for your toppings.
 Don’t target to freeze your banana. They are key to achiving a good texture for your smoothie base.

SPINACHSMOOTHIE BOWL(SERVES 2)

1.Ingredients

 4 frozen bananas.
 3/4th cup shredded coconut.
 2cups of spinach.
 4 dates, seedless.
 ½ tsp cinnamon powder.
 2tsp lemon juice.
 Any seasonal fruits and nuts for topping.

Pre-preparation- take and put in the frezzer the bananas peel, slice for about 6hrs

2. Method

 Blend together the frozen bananas, shrededd coconut, spinach,lemon juice and cinamon.
 Pour into bowls and top with any fresh seasonal fruits and nuts. I used banana, grapes, kiwi, figs almonds, cacoa nibs and chia seeds.
 Tip: nuts and seeds are great , to add texture to your bowl, but please don’t go overboard with them. At the end of the day , they are dry in natures and must be eaten in limited amounts. Focus on fresh water rich fruits for your toppings.
 Don’t target to freeze your banana. They are key to achiving a good texture for your smoothie base.

THAI CURRY WITH BROWN RICE(SERVES 3)

1. Ingredients:

Paste---

 ½ cup water.
 2tsp coriander seeds.
 2tsp cumin seeds.
 1” coin galangal or fresh ginger.
 1tbsp powdered jaggery.
 ¼ cup chopped lemongrass stalks.
 1tsp lemon zest.
 12 kaffir lime leaves.
 1/2 tsp back pappercorns.
 1 small green chillies.

Curry---

 3 cups lightly boiled veggies(carrots/broccoli,sweet potatoes,beans, baby corns).
 ¼ cup chopped bell peppers.
 1 ½ cup thick coconut milk.
 2tsp lemon juice.
 1tbsp rock salt.
 2tbsp peanuts, roasted and crushed.
 Brown rice cooked

Pre preparation;- prepare thick coconut milk by blending 1 cup coconut with 1 cup water and then straining it.

2. Method

 To prepare the paste, and all the paste ingredients to the blender and blend until absolutely smooth.
 Pour the paste in a pan and cook on a low flame for 5minutes.
 Add the lightly boiled veggies and bell peppers to the pan, and stir well for 5minutes.
 Switch off the stove. Add the coconut milk. Lemon juice and salt to the pan. Stir well. Do not cook coconut directly over the stoves.
 Crush the roasted peanuts, and add to the curry.
 Serve with brown rice.

ALMOND MILK/ COCONUT MILK

2. Method

 Take 1 cup of fresh dessicated coconut/ 1cup almonds soaked in water for 5-6 hours(for almond milk).
 Combine it with 2cups of water in a blender.
 Blend until smooth.
 Pour the mixture over a bowl covered with a nut milk bag or a muslin cloth.
 Squeeze out the milk with your hand.
 Milk can be used immediately or stored in refrigerator for upto 1-2 days.

FOOD RECIPES

No Food Items Ingredients Pre-Preparation Methods Notes/Tips
1 Pure Satvic Salad
  • 2pc Cucumbers, Chopped
  • 2pc Carrots, Grated
  • 2pc Tomatoes, Chopped
  • 1 Small Green Capsicum, Chopped
  • 1 Cup Coriander, Chopped
  • 2 Big Slices Of Coconut Chopped
Place All The Ingredients Into A Large Mixing Bowl. Toss Everything Together And Serve
2 Moong Bowl
  • ½ Cup Split Moong Dal With Skin
  • 1 ½ Cup Finely Chopped Fresh Methi Leaves
  • 1 Cup Finely Chopped Coriander
  • 1 ½ Cuo Diced Apple
  • 1 ½ Cup Chopped Grapes
  • 2 Tbsp Chia Seeds
  • 2 Tbsp Pumpkin Seeds
  • 2tbsp White Sasame Seeds
Flavoring:--
  • 1tsp Grated Fresh Ginger
  • 2tbsp Lemon Juice
  • 1tsp Rock Salt
  • 1 Green Chill, Crushed
  • 1/8 Hing
Soak Split Moong Dal In Water For About 4 Hours
  • Place Themoong Dal, Methi, Coriander, Apple, Grapes, Pomegrante, Chia Seeds, Pumpkin Seeds And Sasame Seeds Into A Large Mixing Bowl And Mix Well.
  • Place All The Flavouring Ingredients Into A Small Mixing Bowl And Mix Well, So They Become Infused Together.
  • Add This Flovouring To The Rest Of The Ingredients, Mix Well Ans Serve
3 Coco Quinoa Bowl
  • 1 Cup Quinoa
  • 3 ½ Cups Water
  • 1 Cup Green Peas
  • 3 Cups Chopped Cauliflower
  • 2 Small Potatoes, Diced.
  • 1tsp Ginger, Grated
  • 1tsp Green Chili, Crushed
  • 1tsp Fresh Thyme Oe 1tsp Dried Thyme
  • 2cups Coconut Milk
  • 2 ½ Tsp Rock Salt
  • 1tbsp Lemon Juice
  • ½ Cup Chopped Coriander
  • 1/8 Hing
Prepare Coconut Milk
  • Wash The Quinoa. Place It In A Saucepan Along With 2 ½ Cups Of Water And Let It Cook On Low Flame Till The Quinoa Absorbs The Water. Add More Water If Necessary
  • In Another Pan Add 1 Cup Of Water Along With Peas,Cauliflower And Potatoes And Cook Till Soft To Bite. Then Take Out All Vegetables From The Pan And Store The Broth Aside
  • Add The Veggies To The Quinoa. Stir Well.
  • Add Ginger, Chili And Thyme Stir For ½ A Minute.
  • Switch Off The Gas And Immediately Add Coconut Milk, Salt, Lemon. Keep The Pan Coverd For 5mints Without Flame.
  • Top With Coriander, Stir Well And Serve Immediately
4 Herbal Tea
  • 2-3 Inches Of Lemongrass Stems Or Rosemary Or Curry Leaves,Or Tulsi Or Rose Petals, Chopped
  • Cinnamon Sticks, 2 Inches
  • 6 Green Cardamon Buds
  • ½ Inch Coin Ginger
  • 2 Cups Water
  • 1tsp Jaggery(Optional)
  • Take A Pan, Add Water And Bring It To A Boil.
  • Crush The 1st Ingredients Then Add Cinnamon, Cardamm Buds, Ginger In A Mortar And Pestle. Add To The Water And Cover The Pan For 3 Mints. To Let The Flavours Infuse.
  • Strain The Tea Through The Strainer Into Cups.
  • If You Like Your Tea Sweetened Then Add Jaggery From The Top And Serve.
5 Carrot Raisin Salad
  • 3 Cups Shredded Carrots
  • 1 Cup Home Grown Veggies(Alfaalfa,Clover,Radish)
  • 2tbsp Finely Chopped Mint
  • ¼ Cup Soaked Cashews, Chopped
  • 3tbsp Raisins(Kishmish)
Tahini Dressing:-
  • 1 Cup Whole Sesame Seeds Or 4tbsp Homemade Tahini
  • ½ Cup Water
  • 4 Dates, Seedless
  • 2tbsp Lemon Juice
  • 1tbsp Powderd Jaggery
  • ¼ Green Chili
  • ½ Tsp Rock Salt
  • To Prepare Tahini, Add Sesame Seeds To A Pan Over Medium Heat And Toast,Stirring Constantly Until The Seeds Become Fragnant And Very Lightly Coloured(Not Brown), 3-5 Mints. Careful, Sesame Seeds Can Burn Quickly
  • Once Sesame Seeds Have Completely Cooled, Add Them To A Small Blender And Blend Until A Paste Forms, About 30 Seconds. The Tahini Should Be Extra Smooth, Not Gritty
  • To Prepare The Tahini Dressing, Places 4tbsp Of This Homemade Tahini Into A Blender, Along With Water, Dates, Lemon Juice, Jaggery, Chilli And Salt. Blend Until Smooth.
  • Place The Carrots, Sprouts, Mint, Cashews And Raisins To A Large Mixing Bowl. Mix Well. Pour The Tahini Dressing On Top And Serve
6 Thai-Pappaya Salad
  • ½ Small Unripe Green Papaya
  • 1 Large Mango
  • 1 Medium Carrot
  • 2 Medium Tomatoes
  • ½ Cup Fresh Coriander
Peanut Dressing(Makes 1/3 Cup):-
  • 2tbsp Soaked Peanuts
  • 1tbsp Lermon Juice
  • 1/8 Small Green Chilli
  • 1/2 Tsp Rock Salt
  • 1tbsp Jaggery
  • 2tbsp Water
  • 1tbsp Raw Peanuts Chopped For Topping
Soak raw peanuts in water for about 3hours.
  • Peel the skin of the papaya
  • Cut the papaya and carrot into long strips.
  • You can use a julienne peeler to do this.
  • Also cut the mango and tomatoes into thin long strips, using a knife.
  • Place the papaya, carrot, mango, tomatoes and coriander in a large bowl and mix well.
  • To prepare the dressing, place all the dressing ingredients into a blender and blend until smooth.
  • Combine the dressing with the salad and mix well.
  • Top with chopped peanuts for an extra crunch.
  • To make the spaghetti sauce, place all the sauce ingredients in a blender and blend until well combined.
  • To make the zucchini noodles, use a vegetable spiraliser and make spaghetti- style noodles.
  • Right before serving, stir the spaghetti sauce through the zucchini will release water.
  • Top with cashews, sun-dried tomatoes, cherry tomatoes and basil. Serve.
7 Zucchini Spaghetti
    Spaghetti sauce
  • 1 ½ cup cherry tomatoes
  • 6 dates, seedless
  • 1 ½ tbsp oregano
  • 3tbsp fresh basil leaves or 1tsp dry basil
  • 1 ½ tbsp lemon juice
  • 2tsp rock salt
    Zucchini noodles
  • 3 medium zucchinis
  • To make the spaghetti sauce, place all the sauce ingredients in a blender and blend until well combined.
  • To make the zucchini noodles, use a vegetable spiraliser and make spaghetti- style noodles.
  • Right before serving, stir the spaghetti sauce through the zucchini will release water.
  • Top with cashews, sun-dried tomatoes, cherry tomatoes and basil. Serve.
8 Pumpkin Soup
    Soup base
  • ½ kg red pumpkin, with peel.
  • 3cups coconut milk
  • 2tbsp fresh thyme or 2tsp dry thyme
  • 1 stem fresh rosemary or ½ tsp dry rosemary
  • 1tbsp rock salt
  • ½ small green chili. Chopped.
    Toppings
  • 2tbsps pumpkin seeds
  • ½ red bell pepper, cut into strips
  • ¼ small coconut, cut into strips
Prepare coconut milk.
  • Chop the pumpkin into chunks. Do not take the peel off. Add it to a steamer and let it steam for about 20mints, until soft.
  • Once pumpkin has cooled, place it in a blender, along with the coconut milk, thyme,rosemary,salt and chili. Blend until smooth.
  • Pour the soup into bowls, add the toppings from above and serve.
  • Do not re-heat the souyp because we should never cook coconut or coconut milk on the stove.
  • Make sure you add rosemary and thyme to this soup, since they carry all the flavour, in case fresh isnt available, use their dried versiond.
9 Pea Carrot Soup
    Soup base
  • 1 cup fresh peas
  • 1 cup chopped carrot
  • ½ cup chopped potatoes
  • 2 small bay leaves
  • ½ inch coin of ginger,chopped
  • 3 cups water
  • 2tsp lemon juice
  • 2tsp rock salt
    Toppings
  • ½ cup fresh peas
  • ½ cup chopped carrots,diced
  • ¼ cup chopped coriander
    Soup base
  • Place the peas, carrots,bay leaves, ginger and water into a pan. Cover and cook on a low flame for about 15mints, until all veggies are soft
  • Remove bay leaves from pan
  • Using a hand blender, puree the veggies till smooth
  • Add lemon juice and salt from the top
    Toppings
  • Styeam/ boil the peas and carrots until soft.
  • Add the boiled peas, carrots and coriander into the soup base. Stir well and serve warm.
  • Use only fresh peas(not frozen peas) and red winter carrots make this soup.

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