Recipe-1 HEALTHY OATS IDLI
Ingredients:
Oats -1 cup
Rava/sooj-1/2 cup
Curd-1/4 cup
Water- 1 cup to be used and adjust texture.
Salt to taste
Lemon juice- 2 tsp
Cooking soda/ fruit salt- ½ tsp
Carrot-2- 3 tbsp. grated
For the tempering:
Oil/ghee- 1 tsp
Mustard seeds-1/2 tsp
Cumin seeds-1/2 tsp
White urad dal- 1 tsp
Chana dal-1/2 tsp
Ginger-1 tsp grated
Cashews- 2-3 no. chopped
Hing- 1 pinch
Green chili-1 no chop
Curry leaves-4-5 no.
Coriander leaves- 2 tbsp. chopped
Method:
1. Firstly, dry roast the oats in a non-stick pan for a few mins, cool slightly and grind it to a powder using a dry grinder.
2. Now heat the oil/ghee and prepare the tempering as listed above, add in the rava and powdered oats and mix them well on a low flame add salt and keep aside to cool completely.
3. Add water and curd or use buttermilk to make a nice batter for the idlis, adjust the texture and cover, set aside for 10-15 mins, now add lemon juice, carrot, coriander, nuts to the batter and finally add fruit salt and mix well.
4. Place the idli maker on the flame meantime with water, grease the idli moulds and pour the batter in each mould and continue with the steaming process once it comes out clean with a toothpick, carefully remove the idlis and serve with coconut chutney.
Recipe-2 SATTU KA HEALTH SHAKE
Ingredients
Sattu ka atta- 2 tbsp.
Almond powder/ cashew powder- 2 tsp
Soy milk- 1 and a half cup
Green elaichi powder- ¼ tsp
Raisins-1 tsp chop
Dates- 2-3 no. chop
Turmeric powder-1/4tsp
Saffron- 2-3 strands
Method:
1. Prepare all the ingredients for the shake.
2. In a pan add the soy milk, add in the chopped dates, saffron, turmeric, add the sattu, nut powder and cook well for 3-4 mins.
3. Add elaichi powder, raisins and bring a light boil and simmer for 2 mins.
4. Serve the health shake warm to slightly hot and enjoy this 2-3 times a week.
Recipe-3 MIX DAL KA CHEELA
Ingredients:
Toor dal- 3 tbsp.
Yellow moong dal-3 tbsp.
White urad dal- 2 tbsp.
Brown rice/white rice- 3 tbsp.
Oil- to cook
Sooji- 2-3 tbsp.
Green chili-2 tsp chop
Ginger- 1 tsp chop
Hing- ¼ tsp
Coriander leaves- 2 tbsp. chop
Salt to taste
Method:
1. Clean the dals and rice, wash them well and soak them all together in water around 4 cups for around 2-3 hours.
2. Drain the water grind with green chili, hing, ginger to a coarsely fine paste, add few tsp of water as needed.
3. Remove into a bowl, add in the sooji and mix well, cover and keep aside for 15-20 mins.
4. Using a non-stick tava, grease it lightly, using a round spoon/ladle pour the cheela batter onto the tava and spread it evenly.
5. Spray or drizzle very little oil on the sides to assist in cooking once it gets a light nutty brown color, remove and serve hot with chutney or little curd.
Recipe-4 DRUMSTICK SOUP
Ingredients
Drumsticks- 2-3 scrape them a little from the top with a sharp knife and cut into smaller pieces and washed.
Oil-1 tsp
Cumin seeds- ¼ tsp
Mustard seeds-1/4 tsp
Curry leaves- 4-5 no
Green chili-1 no chop
Salt to taste
Ginger- 1 tsp chop
Water- 4-5 cups
Black pepper powder- ¼ tsp
Lime juice- 1 tbsp.
Coriander leaves- 1 tbsp.
Method:
1. Prepare all the ingredients for the healthy soup.
2. Heat oil add in the tempering ingredients add in the drumstick pieces and salt, pepper, water and bring to a boil, simmer for 15- 20 mins or 3- 4 whistles using a pressure cooker.
2. Cool down slightly and press down and extract the drumstick pulp into the soup, strain the entire mixture in to a fresh sauce pan and bring it back to a boil, now check for salt, add lime and coriander and serve hot.
Recipe-5 NUTRI RICH MOONG DAL KHICHDI
Ingredients:
Boiled brown rice/white rice- 1 cup cooked.
Yellow moong dal- 1 cup boiled and mashed
Oil/ghee- 1 tsp
Hing-1/4 tsp
Ginger- 1 tsp chop
Slit green chili-1 no
Cumin seeds-1/2 tsp
Salt to taste
Curry leaves- 4-5 no
Turmeric powder-1/2 tsp
Coriander powder-1/2 tsp
Coriander leaves- 2 tbsp.
Tomato- ½ cup chop.
Lime juice-2 tsp.
Roasted crushed peanuts- 1 tbsp.
Method:
1. Prepare all the ingredients for the khichdi recipe.
2. Heat oil/ghee add in the ginger, hing, chili and tomatoes.
3. Add in the spices, salt, boiled dal and rice and mix well.
4. Cook on a medium flame for 8-10 mins.
5. Adjust texture using hot water and get the khichdi to a slightly
Mashed texture, add lime juice and crushed peanuts.
6. Serve hot garnished with fresh coriander.
On a concluding note: Keeping it simple- light & easy is the key! do not be in a rush to go very heavy on the intake of foods high in carbs, fats etc. look at the balance in the nutrition chart for a couple of months from here, have adequate sleep and take good rest. Avoid too much of physical activity do not strain your mind, brain and body too much with work pressure/stress etc for few weeks, as we agreed upon Health is Wealth! Take regular medications as prescribed, do continue a few steam inhalations, and also salt water gargles couple of times a day. Revitalise yourself and revive all those aims, goals and ambitions after a little break and me time, which is most needed during these times. Stay Safe, Eat Healthy and Stay Fit, Cook Smart & Eat Appropriate!
HAPPY NEW YEAR 2023 TO ALL OUR READERS!
Brief about the Author:
Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based food- health & lifestyle consultant. With around 25 years of quality experience with hotels, airlines, consultancy – training & development he is a recipient of several national awards & global recognitions. Chef Kaviraj is specialised in over 33 international cuisines and loves fusion cooking, creating new recipes and sharing his experience with foodies around the globe. He has also been featured on star plus & colors television on several food shows. He may be contacted via email: chefkaviraj249@gmail.com / WhatsApp- 9820939336.