VEGETABLE OATS PORRIDGE
Prep: 10 minutes
Cook: 10 minutes
Serves: 1
NUTRI SCORE:
Energy: 145.0 calories
Carbs: 23.0 gms
Fats: 3.0 gms
Protein: 6.0 gms
Fibre: 5.0 gms
INGREDIENTS:
• 3 tablespoon Oats
• 2 tablespoon Carrot Grated
• 1 tablespoon Fresh Peas
• 2 tablespoon Capsicum Green Chopped
• 2 tablespoon Rip Chopped Tomatoes
• 1 unit Chopped Onion
• 1 tablespoon Coriander Leaves / Chopped Cilantro
• 1 pinch Black Pepper powder
• 0.75 teaspoon Garam Masala
• Pinch of Turmeric Powder
• 0.5 teaspoon Red Chilli Powder
• 0.5 teaspoon Coriander Powder
• Salt to taste
• 1 cup Water
METHOD:
• Dry roast the chopped onion in a non-stick pan until it shrinks
• Add oats and roast until you get an aroma
• In the meantime, pressure cook the vegetables separately until they are soft and slightly mushy (two whistles)
• Add the cooked vegetables, little water, red chilli, turmeric, garam masala powder and salt to oats
• Cook on a medium flame for three minutes until the oats become soft. Add more water if required
• Boil for a while, and then use a ladle/masher to mash the ingredients well (depends on how you want the vegetables to be)
• Cook for two more minutes until the preparation gets porridge-like consistency
• Add chopped coriander leaves and pepper powder and switch off the flame
• Serve hot
– By Celebrity Dietician Shweta Shah
RAGI CORIANDER UTTAPAM
Prep: 10 minutes
Cook: 15 minutes
Serves: 1
NUTRI SCORE:
Energy: 210.0 calories
Carbs: 33.0 gms
Fats: 6.0 gms
Protein: 6.0 gms
Fibre: 4.0 gms
INGREDIENTS:
• 3 table spoon Ragi / Nachni Flour
• 1 tablespoon White Rice Raw
• 1 tablespoon Black Gram / Urad Dal Raw
• 2 tablespoon Carrot Grated
• 1 teaspoon finely chopped Green Chillies
• 1 tablespoon finely chopped Coriander leaves / Cilantro
• 0.5 teaspoon Cumin seeds
• Salt to taste
• 1 teaspoon Cooking oil
METHOD:
• Soak urad dal and rice separately for about two hours and grind together to form a batterer
• Add the ragi flour to the batter and mix well
• Add salt and water to make a smooth batter
• Keep the batter aside for 15 minutes
• Heat a non-stick pan, grease it with 1/4th teaspoon oil. Pour the batter and spread it evenly in a circular shape
• Add grated carrot, chopped coriander leaves, chopped green chill on the batter
• Cover the pan and cook on low heat until ragi uttapam is cooked at the bottom
• Cover the pan and add the remaining 1/4th teaspoon oil on it and flip the other side to cook
• When both the sides are cooked, remove the ragi uttapam on a plate
• Serve hot with mint coriander chutney
– By Celebrity Dietician Shweta Shah
MORINGA MOLAGUTAL
It purifies the blood and helps as a strong antibiotic agent. Loaded with Vitamin C and anti-bacterial properties, it inhibits infections and chest congestion.
INGREDIENTS:
• 2 Drumstick
• ½ teaspoon Turmeric Powder
• 1 cup Tuvar Dal
• ½ cup Grated Coconut
• 1 teaspoon Cumin Seeds
• 1 Red Chilli
• 1 sprig Curry Leaves
• Salt to taste
• For tempering:
• 1 teaspoon Oil
• Mustard Seeds, Urad Dal and Cumin Seeds
METHOD:
• Wash and cut drumstick into 1 inch long pieces
• Pressure cook dal and set it aside
• Boil drumstick with turmeric powder and salt
• Grind coconut with cumin and red chilli into a fine paste
• Mix in dal, curry leaves, and ground paste into boiled drumstick and cook
• Add water to get a semi-liquid consistency
• Let it simmer for three to four minutes
• Remove from flame and temper with mustard seeds, cumin, and urad dal
• Serve hot with rotis or rice and pickle
– By Gita Hari, Culinary Expert & Wellness Food Curator
RAW BANANA PORIYAL
This side dish is full of the goodness of bananas. Packed with minerals, especially potassium, contains dietary fibre, Vitamin C and Vitamin B6. It aids the absorption of essential minerals and nutrients.
INGREDIENTS:
• 2 Raw Bananas
• ½ teaspoon Turmeric powder
• 1 teaspoon Sambar Powder
• ½ teaspoon Asafoetida Powder
• 2 teaspoon Oil
• Salt to taste
• ½ teaspoon Mustard Seeds
• ¼ teaspoon Urad Dal
METHOD:
• Peel the skin of bananas and cut them into roundels
• Heat oil in a pan and temper with mustard seeds and urad dal
• Introduce banana roundels and sprinkle turmeric powder, salt, and asafoetida powder. Spray a little water and stir well
• Add sambar powder and cook till done. Serve as a side dish with rice and sambar or parathas
– By Gita Hari, Culinary Expert & Wellness Food Curator