Ingredients for Aam Panna (raw mango juice)

• Raw mango – 500 gms
• Ice cubes (crushed) – 15
• Cumin seed powder (dried and roasted) – ½ Tsp
• Mint leaves – few
• Sugar and salt to taste

Method of making aam panaa

• Wash the mangoes and place them with some water in a pressure cooker to boil.
• Boil it on simmer for 5 minutes.
• Allow it to cool and strain of the water.
• Peel the mangoes and remove the pulp completely with the spoon (leaving behind the seed)
• Place the pulp in a deep bowl.
• Add water to the pulp and whisk thoroughly.
• Add sugar and salt to taste.
• Stir well , and add cumin seeds .
• Refrigerate till it cools .
• Serve chill with crushed ice and mint leaves on top.

Photograph by draconianrain via Creative Commons

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• Recipe – Mango salsa
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Recipe: Aam Panna (Raw mango juice) is a post from: mDhil

Chunky tomato-fruit gazpacho   

Ingredients:

• Tomato, chopped – 500 grams
• Honeydew melon, chopped – 500 grams
• Cantaloupe, chopped – 500 grams
• Mango, chopped – 240 grams
• Cucumber, seeded and peeled – 240 grams
• Orange juice – 240 grams
• Basil, shredded – 50 gm
• Mint/Pudina, chopped – 3 tbsp.
• Lemon juice – 3 tbsp.
• Sugar – 1 tsp.
• Salt – 15 grams
• Jalapeno pepper, chopped – 1

Method of preparation:   

• Mix all the fruits together, and keep aside 200 grams for garnish.
• Blend rest of the fruits with other ingredients in a blender to soup consistency by adding little chilled water, if required.
• Adjust the seasoning with salt, sugar and lemon juice.
• Pass through a fine sieve and cover and chill at least 2 hours.
• Divide the fruit mixture in to 7 cups, pour the chilled soup in to the bowl.

Serve chilled, garnished with a mint sprig and drizzle with few drops of olive oil on top.

Recipe courtesy, The Gateway Hotel

You may also like:

• Recipe – Mango Salsa
• Video – Watermelon and feta salad
• A healthy appetiser – Pesto Paneer Kebab

Recipe – Chunky tomato-fruit gazpacho is a post from: mDhil

Make some mouth-watering mango salsa

Ingredients of Mango Salsa:

• Ripe mangoes – 2
• Cucumber – 1/2
• Red pepper – 1
• Green pepper – 1
• Jalapeno – 1
• Green chilies – 2
• Coriander – handful
• Lemon – 1
• Salt – to taste

Method of making mango salsa:

Take the two ripe mangoes (don’t waste Alphonsos on this) and dice them.

Dice the cucumber, red pepper, green pepper, jalapeno, and two green chilies. Chop up the coriander.

Mix all the ingredients together.

Squeeze the juice of the lemon over the mixture and sprinkle with salt.

Chill the mixture in the fridge and your mango salsa is ready!

Serve it either as a salad with grilled fish or chicken. Or even serve it just as a starter.

Enjoy!

Recipe courtesy: Rajyasree Sen, Chef, Food for Thought (Catering)

Photograph via sailu’s kitchen

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Video: Watermelon and feta salad

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Recipe – Mango Salsa is a post from: mDhil

Chicken tortilla wrap: Tasty Mexican recipe

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Ingredients for chicken tortilla wrap

• Sliced chicken breast
• Red capsicum
• Lettuce leaves
• Tortillas or bread
• Chili flakes
• Red wine vinegar
• Crushed garlic
• Extra virgin olive oil
• Dried oregano
• Maple syrup or honey
• Salt and pepper to taste

Method of making chicken tortilla wraps

• Put the oil, red wine vinegar, red chili flakes, dried oregano, crushed garlic and a good helping of maple syrup in a bowl.
• Add the chicken and mix well.
• Add salt and pepper for taste
• Refrigerate for an hour or two. If you are in a hurry, you could refrigerate it for just half an hour.
• Grill the marinated chicken on a preheated grill till the maple syrup caramelizes
• Shallow fry the capsicums.
• Fill the tortilla wraps with capsicum, lettuce and chicken. Roll up the wrap.
• Voila your tortilla wraps are ready to be eaten!

You may also like:

• Watermelon and feta cheese salad
• Healthy summer salad: Tuna salad recipe
• Banana strawberry smoothie recipe

Recipe: Chicken tortilla wrap is a post from: mDhil

Healthy summer salad: Watermelon and feta cheese salad

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Ingredients for watermelon and feta cheese salad

• Watermelon – Cubed or diced
• Feta cheese
• Sliced dark olives
• Mint leaves – Chopped
• balsamic reduction
• Mint sprigs for decoration

Method of making balsamic reduction

• Boil two cups of balsamic vinegar with one cup of sugar and reduce it till it becomes a little syrupy.

Method of making watermelon and feta cheese salad

• Start with a base of watermelon cubes.
• Add some feta cheese to it.
• Sprinkle some chopped mint and olives.
• Top it off with the balsamic reduction dressing.
• Decorate with mint sprigs and serve chilled.

You may also like:

• Healthy tuna salad recipe
• How to make banana strawberry smoothie
• How to make buttermilk

Salad recipe: Healthy watermelon and feta cheese salad is a post from: mDhil

Boost up the nutrition levels of your everyday raita by adding some spinach!


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Ingredients for spinach raita

• Spinach– 2 medium bunches, washed and chopped
• Yoghurt–1  cup
• Onions– 1 small, chopped
• Ginger – 1/4 tsp, chopped
• Salt- to taste
• Pepper – to taste

For the tadka

• Urad dal
• Dried red chillies
• Mustard seeds
• Asfoetida
• Oil

Method of making spinach raita

• Pour hot water over the spinach to wilt it. Keep it aside.
• Pour the yoghurt into a bowl and whisk it.
• For the tadka, heat the oil in a pan. Add a pinch of asfoetida(hing), crack open the dried chillies and put them in. Once they start turning a little brown, add the urad dal.
• Wait for the dal to turn golden brown before taking it off the heat.
• Now take the spinach out and add it to the whisked yoghurt.
• Mix in the tadka, onions, ginger, salt and pepper.
• Serve cold. Your wilted spinach raita is now ready!

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• How to make a tuna salad
• Tea time cake recipe
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Recipe: How to make spinach raita is a post from: mDhil

A simple, healthy and refreshing drink to cool you down this summer

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Ingredients for banana strawberry smoothie

• Banana – 1, chopped medium size
• Strawberries – 5-6, chopped
• Honey – 1-2 tsp
• Vanilla essence – 1 tsp
• Yoghurt – 1 cup
• Milk – 1/4 cup (optional)
• Ice cubes – 2-3

Method of making banana strawberry smoothie

•  Add the banana, ice cubes, strawberries, vanilla essence, honey and yoghurt in the mixer and churn it till its completely smooth.
• If you like the consistency of  your smoothie to be thinner, add the milk and mix it once again.
• Serve chilled and garnished with strawberries. Enjoy!

You may also like:

• How to make a tuna salad
• Tea time cake recipe
• How to make coconut snowballs

Smoothie recipe: How to make a banana strawberry smoothie is a post from: mDhil

A tasty, healthy and fresh tuna salad to cater to your summer hunger pangs!

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Ingredients for tuna salad

• Torn iceberg lettuce leaves
• Tomatoes – 4 medium sized, chopped and deseeded
• Green beans – 150 grams, boiled and chopped
• Red peppers (Capsicum) – 2, finely sliced
• Canned tuna in brine – 1/2th can
• Balsamic vinegar – 2 tsp
• Extra virgin olive oil – 4 tsp
• Salt to taste

Method of making tuna salad

• Stir in the lettuce leaves, tomatoes, green beans and tuna.
• For the dressing, whisk together the balsamic vinegar and the olive oil.
• Add a pinch of salt for taste and mix well.
• Mix in the dressing just before eating and voila! Your fresh and healthy summer tuna salad is ready to be served.

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Recipe: Healthy tuna salad recipe is a post from: mDhil

A healthy alternative to red meat, chicken packs in protein aplenty. Try this healthy, easy-to-make chicken kebab recipe this weekend and surprise your family. 

Ingredients for chicken kebab:

• Chicken mince – 500 grams
• Garlic – 10-12 cloves, crushed
• Ginger – 1/2 inch piece, crushed
• Green chilies - 2-3 finely chopped
• Coriander leaves – 1/2 cup, finely chopped
• Egg – 1 (optional)
• Cornflour – 1 tbsp
• Salt to taste
• Oil – 2 tbsp for shallow fry

Method of making chicken kebab:

• Mix the chicken mince, garlic, ginger and green chillies in a blender till you get a smooth paste. Pour the contents into a bowl, and add salt.
• Add coriander leaves and mix well.
• Add a beaten egg and cornflour and mix thoroughly.
• Make a well in the centre of the mixture and put a burning charcoal into it. Add a teaspoon of ghee and cover it for 10 minutes. This gives a smoky flavour to the kebab.
• Put the mixture in the refrigerator for 10 minutes. Remove it and make small round kebabs or put it on a skewer and put it into a tandoor.
• Baste with oil at regular intervals and remove when done. Alternately, one can shallow fry it in a
• non-stick pan. Serve hot with mint/coriander chutney. It needs very little oil.

Recipe courtesy Surama Sarangi

Photograph via sxc.hu 

Recipe – Yummy Chicken Kebab is a post from: mDhil

Ingredients for whole-wheat buns:

• Warm water – ¼ cup
• Warm milk – 1 cup
• Vegetable oil – 1/3 cup
• Brown sugar – ¼ cup OR Honey – ¼ cup
• Yeast – 2 tbsp.
• Salt – 1 tsp.
• Egg – 1
• Whole-wheat flour – 3 ½ cups

How to make whole-wheat buns:

• Combine water, milk, yeast, oil, sugar OR honey – mix well and let it rest for 15 minutes.
• Beat the egg. Sieve the flour.
• Add salt, egg and flour to the liquid mixture and mix well. Keep aside for 15 minutes.
• Grease round-shaped moulds with unsalted butter.
• Pour mixture into the moulds.
• Bake at 400 to 425 degrees for approximately 8 to 10 minutes or until they turn light brown.

Exercise care to ensure they aren’t over baked or it will be too hard to eat.

Voila, homemade whole-wheat buns are ready!

Serve it with omelettes for breakfast, or soup (Check out our recipe for Spinach Soup) for lunch or supper!

 Photograph via sxc.hu

Recipe: Whole-wheat buns is a post from: mDhil

Ingredients for sarson ka saag:

• Spinach, washed and finely chopped – 250 grams
• Mustard greens (sarson), washed and finely chopped – 250 grams
• Green chillies – 2
• Ginger grated/paste – 1 tbsp.
• Garlic grated/paste – 1 tbsp.
• Salt – to taste
• Ghee – 2 to 3 tbsps.
• Large onion – finely chopped
• Coriander powder – 1 tsp.
• Cumin powder – 1 tsp.
• Garam masala – 1 tsp.
• Lemon juice – 1 half
• Gram flour/ maize flour – 1 tbsp.

Method of making sarson ka saag:

• Mix the greens, green chilies and salt, and boil in 1 cup of water till cooked.
• Mash this mixture well to make a coarse paste
• In a pan, fry the finely chopped onions in ghee until they turn pale a shade of gold.
• Add all the remaining ingredients and fry till the ghee separates from the masala.
• Add the greens mixture and mix well.

Garnish with a dollop of butter (optional) and serve with makki (maize) roti.

Benefits of mustard greens:

Mustard green are loaded with a range of nutrients including vitamins (A, B1, B2, B3, B6, C, E and K), folate, magnesium, calcium iron, phosphorus, potassium, protein, iron, dietary fibre and more, while being a low-calorie food.

It has anti-inflammatory and anti-oxidant properties and can protect you against heart disease, cancer and a host of other ailments.

Photograph by Foodyogi via Creative Commons

You may also like: 

• A healthy appetiser – Pesto Paneer Kebabs
• The perfect comfort food for a cold – Besan Sheera
• Watch video – Healthy mixed vegetables

Recipe — Sarson ka saag (mustard greens curry) is a post from: mDhil

Ingredients for pesto paneer kebabs:

• Paneer (cottage cheese) cubes – 600 grams
• Large, red bell pepper – 1
• Basil chilli pesto  ( a mixture of basil, green chillies, cumin, olive oil, almonds, Parmesan cheese) – 3 tbsp.
• White wine vinegar – 2 tbsp.
• Salt – 10 grams
• Cooking oil

Method of making pesto paneer kebab

• Cut the paneer into 1-inch chunks.
• Cut red bell pepper into 1-inch chunks.
• Preheat broiler (tandoor will be ideal, alternately a tawa can be used).
• Place paneer and bell pepper in a shallow dish. Drizzle pesto and vinegar over paneer mixture; toss to coat.
• Let paneer mixture stand for 5 minutes.
• Thread paneer and pepper alternately onto each of 4 (12-inch) skewers; sprinkle evenly with salt.
• Place skewers on a pan, coated with cooking oil.
• Broil for 8 minutes or until desired degree of doneness, turning once.
• Remove from skewers and serve on plate.

Garnish with mint leaves and serve with green chutney and onions.

 Recipe courtesy – The Gateway Hotel, Bangalore

Photograph via sxc.hu

A healthy appetiser: Pesto Paneer Kebab is a post from: mDhil

Ingredients for spinach soup:

• Fresh spinach leaves – 2 cups
• Sugar – ½ tsp.
• Water – 3 cups
• Corn flour – ¼ tbsp.
• Salt – to taste
• Black pepper powder – to taste

Method of making spinach soup:

• Lightly roast roughly chopped spinach for a minute.
• Boil 1 cup of water in a pan. Add the roasted spinach leaves to it. Cook for two minutes, and take off fire.
• Puree the boiled spinach leaves and water.
• Bring the puree to boil, mix in the corn flour in ½ a cup water. Add to the soup mixture while stirring, so as to not form lumps.
• Add the remaining water.
• Add salt, sugar and pepper as per taste. Boil for two more minutes.

And the soup is ready. If you wish, add some cream or butter. Serve with some toasted wheat bread on the side.

 Photograph via sxc.hu

Recipe: Spinach soup is a post from: mDhil

How to make healthy and delicious mixed vegetables

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Recipe – Healthy mixed vegetables

Does the thought of eating vegetables elicit nothing but a yawn? Popular Kannada actress Meghana Mudiyam asks nutrition expert Gauri Rokkam to make a delicious mixed vegetables dish. Watch as Gauri whips up a colourful and healthy delight!

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Recipe – Healthy Mixed Vegetables is a post from: mDhil

A recipe which needs a few simple ingredients and a little bit of time.


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Ingredients for ginger bread cake

• Flour – 2 cups
• Ginger powder – 1 tsp
• Ginger paste – 1/2 tsp
• Cloves – a few (grounded)
• Salt – to taste
• Baking soda – 1 tsp
• Butter – 1/2 cup
• Sugar – 1 cup
• Grated rind of one lemon
• Eggs -2
• Milk - 1 cup

Method of making ginger bread cake

• Preheat the oven to 325 Fahrenheit (163 Celsius)
• Mix the dry ingredients together – flour, salt, baking soda, ginger powder, fresh ginger and the cloves.
• In another bowl, add the butter, half a cup of the sugar and whisk with an electric mixer or a hand mixer.
• Add the eggs, the lemon rind and remaining sugar and blend the mixture together.
• Mix in half of the milk and flour mixture. Once the mixture is smooth, add the remaining milk and flour mixture and blend.
• Pour the batter into the cake pan. Bake for 30 minutes at  325 Fahrenheit (163 Celsius).
• Finish off with icing sugar mixed with cinnamon.

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Tea time cake recipe – Ginger bread cake is a post from: mDhil

 Many-a-mum has used the delicious thickness of besan sheera to help calm a coughing child and ensure a good night’s sleep. But even if you are not sick, the tasty besan (gram flour) sheera is the perfect drink for a chilly winter evening.

Besan sheera ingredients

• Besan (gram flour) – 3 table spoons
• Ghee – 2 table spoons
• Sugar – 2 teaspoons
• Almonds (crushed) – 4 – 6
• Cardamom (crushed) – 1
• Water or milk – 1½ cups

Method of preparing besan sheera

• Warm the ghee on a medium flame in a wok (kadai). Add the besan slowly and carefully and stir it in so that no lumps appear.
• Roast the besan by stirring continuously until it turns a light golden-brown.
• Add the milk (if it’s a dry cough, without mucus) or water and mix it together, again carefully so there are no lumps.
• Finally add the sugar, cardamom and almonds and stir till it forms a thick gruel-like consistency.
• Serve it hot in a bowl and eat it spoon-by-spoon to soothe a bad throat and ensure a comfortable night’s sleep.

Recipe – Besan Sheera is a post from: mDhil

Dessert without sugar, flour or baking time? Don’t think its possible? We bring you a healthy Christmas dessert exactly like that!


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Ingredients for coconut snow balls

• Almonds – 1/2 cup
• De-seeded dates – 1 cup
• Coconut powder – 1/3 cup
• Vanilla essence – 1 tsp
• Roasted coconut powder – 1/4 cup

Method of making coconut snow balls

• Grind the almonds in a blender till they are powdery.
• Once the almonds are ground, add the dates and grind the mixture together.
• Add the coconut and the vanilla extract and blend all of it together.
• Pour the mix into a bowl and make ladoo sized balls with them.
• Toss them in the roasted coconut as a final step and voila! Your snow balls are ready!

For best results, chill them for twenty minutes before serving.

Dessert recipe – Coconut snow balls is a post from: mDhil

A special low-cal eggnog recipe that’s perfect for celebrating the holiday season with family and friends! So gulp it down sans any guilt!

Eggnog ingredients:

• Skimmed milk – 2 cups
• Orange or lemon zest – 2 large strips
• Vanilla essence – 1 ½ tsp.
• Eggs – 2 large
• Additional egg yolk – 1
• Sugar – 1/3 cup
• Corn-starch – 1 tsp.
• Freshly grated nutmeg for garnish

Method of making eggnog:

• Mix 1 ½ cups of skimmed milk and citrus zest in a saucepan and bring to simmer over medium heat.
• Add vanilla essence to this mixture.
• Meanwhile, whisk the eggs, egg yolk and corn-starch until light yellow.
• Slowly pour the hot milk mixture into the egg mixture while whisking continuously, then pour back into the pan.
• Place the pan on medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken (for about 8 minutes).
• Remove from the heat and immediately stri in the remaining ½ cup milk.
• Transfer the eggnog to a large bowl and place it over a larger bowl of ice to cool.
• Remove the citrus zest.
• Garnish with nutmeg and your Christmas treat is ready!

Photograph via sxc.hu

Recipe – Low-fat eggnog is a post from: mDhil

Ringing in Christmas!

Ingredients for fruit cake   

• All-purpose flour – 2 cups
• Baking powder – 1 tsp.
• Salt – ¼ tsp.
• Unsalted butter – 1 cup (227 grams)
• Light brown sugar (you can substitute this with white sugar) – ½ cup
• Dark brown sugar – ½ cup
• Eggs – 3
• Brandy or rum – 3 tbsp. plus extra for brushing the cake
• Juice and zest of orange – 50 grams each
• Lemon zest – 50 grams
• Ground almonds – ¾ cup
• Chopped hazelnuts, almonds, walnuts, pecans – 1 cup
• An assortment of dried fruits: raisins, sultanas, currants – 340 grams

Method of making fruit cake:

• Preheat the oven at 160 degrees C
• Add the lemon and orange rind to rum/brandy and soak the dried fruits for at least 2 days.
• Beat the sugars (light brown and brown) with a hand/electric blunder until they are light and fluffy. Add the eggs, one at a time, beating well after each addition.
• Add the orange juice, then fold in the ground almonds, chopped nuts and the brandy-soaked dried fruits.
• In a separate bowl, blend together the flour, salt and baking powder and fold this into the cake batter.
• Grease a pan with butter, and line the bottom and sides with butter paper.
• Pour the cake batter into the prepared pan.
• Bake in the preheated oven for 1 hour.
• Reduce the oven temperature to 150 degrees C and continue to bake for another 1 hour and 15 minutes.
• Insert a metal skewer into the centre of the cake. If it comes out moist, continue baking for a few more minutes.
• Remove the cake from the oven and wait for it to cool.
• With a skewer, poke holes on the top surface of the cake and brush it with a little brandy.

And your fruit cake is ready! Slice it up and eat in the company of family and friends!

Photograph via sxc.hu

Recipe – Fruit and nut cake for Christmas is a post from: mDhil

Ingredients for eggless chocolate walnut brownie

• Curd – 1 cup
• Sugar – 3/4th cup
• Baking powder – 1 1/2 tsp
• Baking soda – 1 1/2 tsp
• Flour – 1 cup
• Cocoa powder – 1/2 cup
• Vegetable oil – 1/2 cup
• Vanilla essence – 1 tsp
• Chopped walnuts – 1/2 cup

 Method of making eggless chocolate walnut brownie

• Mix the curd and sugar till the sugar dissolves. Add baking powder and soda, mix and leave to rise for 10minutes.
• Mix the flour and cocoa powder and keep it aside.
• Add the oil and vanilla essence to the curd mixture and beat well. Add the walnuts and flour mixture, and fold well.
• Pour on to a greased baking tray and bake for 30 minutes or so. You can check if it is done by piercing the centre of the cake with a toothpick or fork. It should come out clean.
• Let the cake cool and serve with vanilla ice cream (optional).

Recipe – Eggless Chocolate Walnut Brownie is a post from: mDhil

A big hearty thanks to everyone who participated with great gusto in our food fight! We scanned through the many many mouth watering recipes you all sent in and picked out the yummiest and the healthiest of the lot!

Congrats to our winners!

Top of the class was the scrumptious Potato & Carrot Salad with Curry leaves recipe sent by Sukla Khan!

A close second was the delectable Chicken Kebab Recipe by Surama Sa
rangi

And with a dessert to wrap up our sweet contest was the sumptuous Carrot Halwa Recipe by Shruthi Sridharan

Can’t get enough? More yummy recipes this way!

Obsessed with good food? Stay tuned for more food fetish on our soon to be launched Diet channel!

Food fight contest winners! The top 3 recipes! is a post from: mDhil

Ingredients for healthy buttermilk recipe

• Curd
• Millet (ragi) Flour
• Flax seed powder
• Salt and pepper
• Optional – Green masala made of green chillies, coriander(dhaniya), curry leaves and mint leaves (pudina)

Method of making healthy buttermilk

• Churn the curd till there are no lumps in it.
• Add a tablespoon of ragi flour
• Mix in one or two teaspoons of flax seed powder depending on taste
•  Salt and pepper and/or green masala as per taste.
• Stir well, keep it thick or dilute it by adding a little water.

Health benefits of buttermilk!

• Millet(ragi) flour is rich in proteins, iron and calcium which is especially important for women
• Flax seed powder contains omega 3 fatty acids and copious amounts of fibre.

Hungry? Here are some more healthy recipes!

Want to cook healthily everyday? Then this video is for you!

Cool, refreshing and healthy buttermilk recipe is a post from: mDhil

These pancakes pack in the goodness of green gram, paneer and carrots

Ingredients for green pancakes:

• Whole moong dal (Green gram) – 50 grams
• Spinach puree –  20 grams
• Paneer (made with low fat milk) –  20 grams
• Carrot – 30 grams
• Spring onion – 30 grams
• Soya Chunks (optional) – up to 30 grams
• Cumin seeds (jeera) – 1/2 tsp.
• Green chillies – 2
• Finely grated ginger – 1/4 tsp.
• Finely chopped onions – 1
• Finely chopped coriander  - 2 to 3 strands
• Salt to taste
• Refined oil – 2 tsp.

Ingredients for tomato chutney:

• Tomato – 100 grams
• Chopped onions – 1 medium sized
• Finely chopped green chillies – 2
• Mustard seeds – 1 tsp.
• Refined oil – 1 tsp.
• Finely chopped coriander leaves  – 3 to 4 strands
• Mint (pudina) leaves – 2 to 3 strands
• Salt to taste

Method of making green pancakes:

• Clean and soak green gram (whole moong dal) in water overnight.
• Grind and make a paste of the overnight soaked green gram.
• Clean the spinach leaves and grind into paste and keep aside.
• Mix the green gram paste with spinach puree to form a homogenous mix.
• Add chopped onion, cumin seeds, green chillies, coriander leaves and salt to that homogenous mixture, and mix well to form a batter like consistency.

Tip – The consistency of this batter should be similar to that of dosa batter.

For the filling:

Take a tsp. of oil in a non-stick pan and crackle mustard seeds in that. Next, add grated paneer/ soya nuggets, chopped carrots and spring onions to the pan, and mix well.

•  Grease a non-stick pan with oil and spread the batter on it in a circular round motion to form a dosa or chila like shape.
• Cook this on a low flame from both sides. Spread the filling on that.
• Roll it carefully.

Method of making tomato chutney:  

• Wash and chop the tomatoes into small cubes.
• Heat  ½ tsp. of oil in a non-stick pan and sauté chopped onions till they become golden brown in color.
• Add cumin seeds, ginger garlic paste and mix properly.
• Add chopped tomatoes, green chillies, pudina (mint leaves) and salt to this, and mix well.
• Garnish with coriander leaves and your tomato chutney is ready to serve.

Serve the green pancakes hot with tomato chutney on the side.

A word from the nutritionist:

Since the core ingredient of the recipe is the fibre and protein-rich green gram (moong dal), it is a boon to juvenile or type-1 diabetic patients. Fibre plays an important role in regulating insulin levels, it helps slow down sugar absorption and stabilize blood sugar while giving one a feeling of satiation.

A diabetic meal plan discourages animal proteins like beef, cheese and fatty milk products while encouraging plant proteins, so green gram and low-fat paneer/soya (in the filling) help meet the protein dietary requirements of the diabetic.

Recipe shared by Neha Joshi, nutritionist.

Photograph by Celeste Hutchins, Fotoos Van Robin via Creative Commons and sxc.hu

Recipe – Diabetic-friendly breakfast – Green Pancakes and tomato chutney is a post from: mDhil

Ingredients of steamed muthia - ideal for diabetics

Diabetics are usually being told what not to eat. It’s time to reverse that trend! Here is a healthy and delicious recipe for diabetics, especially for those suffering from Type 2 diabetes.

Ingredients for steamed muthia:

• Curd – 60 gms
• Spinach leaves – 40 gms
• Methi leaves ­– 40 gms
• Onion (finely chopped) – 40gms
• Wheat flour (or cooked daliya) – 1 bowl or 100 gms
• Besan – 35 gms
• Green Chilli  – 2 or 3
• Ginger – 5gms
• Haldi (turmeric powder) – ¼ tsp
• Jeera (cumin seeds) – ½ tsp
• Lime Juice – 1 tsp
• Hing (asafoetida) – pinch
• Coriander leaves
• Salt to taste

For seasoning  – 1tsp oil, mustard seeds, til (sesame seeds)

Method of preparing steamed muthia:

• Combine all the ingredients in a bowl, mix and and make dough.
• Divide the dough into 5 equal parts and roll each into cylindrical shapes.
• Place them all in a steamer (cooker double boiler) and steam for 20 – 25 minutes.

When done, insert a tooth pick in the centre. If the tooth pick comes out clean, you know that it is cooked properly.

• Remove from the steamer.
• Cut into 1 inch pieces and keep aside. Your muthias are ready.

Now for the seasoning

• Heat the oil in a pan. Put in the mustard seeds and hing and watch for them to crackle.
• Add all the pieces of muthias and toss it till they turn light brown in colour.
• Garnish with coriander leaves and serve hot.

Healthy tip: If you add daliya to this, it  becomes even more fibrous.

Word from nutritionist: This dish is rich in fibre and low on calories and makes for a great breakfast recipe or snack to munch on for diabetic patients.

Recipe by Neha Joshi, Nutritionist

Photograph by aslinth, via Creative Commons and sxc.hu

Recipe — Steamed Muthia (with Methi and Spinach) is a post from: mDhil

Fats comes in different types and from different sources

What are fats?

Fats are an important member of the food group and refer to a group of compounds which can either be in liquid or solid state at room temperature, depending on their composition. Fats act as an important source of stored energy, and are instrumental in regulating our metabolism and also act as a cushion for our vital organs.

Types of fats

The most important thing to remember when dealing with fats is that they are available in various types. Broadly speaking, there are the following different types of fats:

Saturated fats

Saturated fats usually come from animal sources like meat, cheese, butter, cream and ghee and also some plant-based sources like coconut and palm oils (and also dalda). Saturated fats are one of the biggest culprits in increasing LDL (bad) cholesterol levels.

Unsaturated fats

Unsaturated fats usually derive from plants and vegetables and come in two types:

Monounsaturated fats

These fats are found in olives, olive oil, nuts, peanut oil and avocado and are known as good fats as they help in lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol.

Polyunsaturated fats

Polyunsaturated fats are found in certain oily fish, as well as sunflower seeds,corn, cotton seeds, safflower and soyoil. They provide two types of essential fatty acids:
- Omega-6s

- Omega-3s

Nutrition experts suggest that while it is good to include omega-3s in your diet, the consumption of omega-6s should be kept to a minimum.

Trans fats

Trans fats are found in processed or hydrogenated oils like vanaspati. These act like saturated fats and are considered extremely unhealthy and should be avoided.

Important health benefits of fats

Fats are one of the most reviled of all food groups, as they are responsible for weight gain and medical conditions like high cholesterol (referred to as hypercholestrolimia). However, eaten in right quantity and the right type, fats are a very essential part of the daily diet.

Some benefits of fats:

• They help absorb essential nutrients
• They provide energy
• They protect our organs
• They help regulate metabolism
• They help produce sex hormones
• They keep our skin soft
• Omega-3s help reduce risk of heart disease and stroke, as well as symptoms of hypertension and depression
• Omega-3s are also known to boost the immune system

To eat or not to eat fats?

The answer is yes!

With all that’s been written about fats, there is much confusion on whether or not they should be part of our daily diets. Research shows that a completely fat-free diet is in fact, very unhealthy. The trick lies in eating the good fats in moderation and avoiding bad fats.

So what are good fats?

In general, all unsaturated fats – monounsaturated and polyunsaturated – are good fats.

Monounsaturated fats are found in olives; avocados; almonds; cashew; sesame seeds and olive, canola, and peanut oils.

Polyunsaturated fats are found mostly in vegetable oils and also fatty fish like salmon and trout, as well as in flaxseed and walnuts.

What are bad fats?

Bad fats are the ones that should be avoided as they increase cholesterol levels, clog arteries and increase the risk of heart disease.

All saturated and trans fats are considered bad fats.

Saturated fats are found in animal products like meat, poultry skin and egg yolk.

Trans fats are found in artificially created oils like vanaspati and dalda. These are typically used extensively in ready made foods like fried snacks, microwave popcorn, biscuits and other baked goods.

Recommended intake of daily fat

So, how much fat should one consume ideally?

As per ICMR (Indian Council of Medical Research), a normal person can take upto 30 gms fat per day. For an obese person the quantity reduces to 15 to 20gms and for an underweight the recommended intake is 40 gms per day.

Point to remember

It impossible to do away with a certain type of fat completely and change your diet drastically. The trick is to moderate. Do not aim to completely do away with a certain kind of fat altogether, but rather try and be more aware of the type of fat you are consuming. So go ahead and eat meat for lunch. But if you have a choice between a samosa (full of unhealthy trans fats) and a handful of walnuts (rich in polyunsaturated fats), grab the walnuts.

For more information on fats and what kind you should be having, speak to a dietician or nutritionist.

Reviewed by Ms. Neha Joshi, Nutritionist.

Photograph via sxc.hu

All About Fats is a post from: mDhil