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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


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.



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


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.



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


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.



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.


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.



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.


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!


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: / WhatsApp- 9820939336.

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