Recipe 1: Dudhi Raita (Serve 1 : Large bowl)

Ingredients:

• 1/4 Cup Dudhi/Lauki (Bottle Gourd) grated
• 2 Table_Sp Pudina (Mint) Leaves chopped
• 1 Cup Low Fat Dahi (Curd) whisked
• 1/4 Tea_Sp Jeera (Cumin) roasted
• 1/4 Tea_Sp Sanchal (Black Salt)
• 1/2 Tea_Sp Sugar
• *Add to taste: Salt,Pepper

Recipe: 

• Steam the bottle gourd in a steamer on a medium flame for 4 to 5 minutes. Allow to cool completely.
• Squeeze out little water from the steamed bottle guard.
• Combine all the remaining ingredients along with the steamed bottle gourd in a deep bowl and mix well

Cal    Carbs   Proteins   Fat
121      15               8               3 

Recipe 2: Sama Khichdi (Serve 1 : Large bowl)

Ingredients:

• 50 Gram Sama Rice
• 100 ML Buttermilk
• 1/2 Tea_Sp Oil
• 1 Tea_Sp Jeera (Cumin)
• 2 Piece Kadi Patta (Curry Leaves)
• 1 Piece Green Chillies
• *Salt to taste

Recipe:

• Heat oil in a kadai
• Add jeera, curry leaves and split green chillies
• Add sama rice and buttermilk along with more water and let it cook for sometime
• Add salt to taste
• Serve Hot

Cal    Carbs   Proteins   Fat
191       33                 4            7

Recipe 3: Kutti Khichdi (Serve 1 : Large bowl)

Ingredients

• 50 Gram Kutti (Buckwheat)
• 100 ML Buttermilk
• 1 Tea_Sp Green Chilli Paste
• 20 Gram Dudhi/Lauki (Bottle Gourd)
• 3 Piece Kadi Patta (Curry Leaves)
• 1 Tea_Sp Jeera (Cumin)
• 1/2 Tea_Sp Oil
• *Salt to taste

Recipe:

• Wash and soak kutti for 1/2 hour
• In a pressure cooker heat oil
• Add Jeera, curry leaves,chilli paste,add pIeces of dudhi
• Add soaked kutti and buttermilk some more water along with salt
• Pressure cook  it
• Serve Hot.

Cal    Carbs   Proteins   Fat
201       34              6               5

Recipe 4: Chickoo Khajur Shake (Serves 3)

Ingredients:

• 1 Cup Chickoo chopped
• 1/2 Cup Dates (Khajur) chopped and deseeded
• 3 Tea_Sp Sugar
• 300 Ml Low Fat Milk
• *Ice Cubes as required

Recipe: 

• Combine the chickoos, dates, sugar and milk and blend in a mixer till smooth
• Put ice cubes in individual glasses and pour the equal quantities of milk shake.
• Serve chilled.

Cal    Carbs   Proteins   Fat
138       29              3               1

Recipe 5: Apple & Nuts Sweet Salad (Serves 4: Salad Bowl)

Ingredients:

• 2 Medium Apple chopped
• 2 Medium Green Apple chopped
• 4 Table_Sp Walnut chopped
• 2 Table_Sp Badaam (Almond) chopped
• 1 Table_Sp Kismis (Raisins)
• 2 Table_Sp Sugar
• 1.5 Table_Sp Butter
• *For the garnish: Honey

Recipe:

• Melt the butter over a medium heat in a thick bottom pan
•  Add the apples to the pan and stir for 1 min
• Add 1 tbsp of sugar and saute for 6-7 mins
• Stir continuously
• Add remaining 1 Tbsp of sugar and all the dry fruits
• Stir constantly and saute for 2 more minutes till the sugar is caramalized and apples and crisp tender
• Serve the salad hot and garnish with honey

Cal    Carbs   Proteins   Fat
326        37              4             18

Recipe 6: Mixed Fruits With Yogurt (Serves 3)

Ingredients:

• 1 Medium Apple
• 1/4 Cup Watermelon
• 3 Medium Strawberries
• 1/4 Cup Pineapple cut in cubes
• 235 Gram Yogurt
• 2 Tea_Sp Sugar

Recipe:

•  Cut the apple into slices
• Dice the watermelon and strawberries
• Cut the pineapple into small cubes
• Whisk the yogurt with sugar and add it to the cut fruits
•  Toss it and chill

Cal    Carbs   Proteins   Fat
167        26               4              5

Recipe 7: Sabudana Khichdi(Serves 5 Medium Bowl)

Ingredients:

• 250 Gram Sabudana soaked overnight
• 75 Gram Peanuts crushed
• 1 Table_Sp Sugar
• 4 Piece Green Chillies slit
• 1 Table_Sp Oil
• 1/2 Table_Sp Jeera (Cumin)
• *Add to taste: Salt,Pepper

Recipe:

• Heat the ghee in apan and add the cumin seeds
• When the seeds crackle, add the green chillies and saute for few seconds
• Add the sabudana, salt and sugar, mix well and cook for 3 minutes, while stirring continuously
• Add the groundnuts, mix well and saute for 1 minutes

Cal    Carbs   Proteins   Fat
182         21               4             9

Recipe 8: Cucumber Salad with Yogurt(Serves 3 Salad Bowl)

Ingredients:

• 2 Cup Celery diced
• 1 1/2 Cup Cucumber sliced
• 2 Cup Yogurt
• 10 Ml Lemon Juice
• 2 Tea_Sp Pepper
• 2 Tea_Sp Olive Oil

Recipe:

• Mix all the ingredients together
• Sprinkle salt and pepper and serve.

Cal    Carbs   Proteins   Fat
117         5                4              9

Recipe 9: Anar Ka Raita (Serves 2 Large Bowl)

Ingredients:

• 2 Cup Low Fat Dahi (Curd) Hung
• 1 Tea_Sp Sugar
• 1/2 Tea_Sp Pepper Powder
• 1/2 Tea_Sp Sanchal (Black Salt)
• 1/4 Tea_Sp Salt
• 1/2 Tea_Sp Pudina Powder dry
• 1/2 Cup Anardana (Pomegranate Seed)
• 2 Table_Sp Coriander chopped

Recipe:

• Combine all the ingredients in a bowl and mix well
• Garnish with coriander and refrigerate for at least 1 hour.
• Serve chilled.

Cal    Carbs   Proteins   Fat
118         14              8              3

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