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great

recipes

with

greens, grains beans and

vegetarian diabetic cookbook by

p a d m ichapter n i name v a | s{ 1u} d e v a n


{ 2 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


This collection of recipes is meant for those who seek a satisfying, well balanced choice of meals which are low in carbohydrates. This book has been dedicated to my children,

Anupama and Rohini who have been a constant source of inspiration and encouragement, to my husband Ramesh who continues to be my guinea pig and a very special thanks to Nireesha for designing the book

chapter name | { 3 }


{ 4 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


drinks

6

salads

15

soups

23

appetizers /snacks

breakfast

28

35

contents

vegetables

dhals

48

65

chapatis /rice

desserts

70

81

Index 89

chapter name | { 5 }


chapter 1

drinks

{ 6 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


berry milkshake serves 2

1 cup half and half cream (or 1 cup whole milk) 1 cup mixed berries 1 cup ice cubes 1 teaspoon of splenda (or as desired)

preparation time

naturally sweet and delicious ,

consuming berries provide a lot of health benefits. The colorful red, purple, and blue skins of berries contain bioflavonoid such as anthocyanins. Cherries also contain these beneficial anthocyanin compounds, which stimulate your pancreas to produce insulin. For hundreds of years, Chinese researchers have observed that cherries help keep diabetics healthy.

10 minutes

Blend all the ingredients together with crushed ice in a blender. Serve chilled.

method

weight

242 gm or 1 cup of half and half cream

carbohydrate

protein fat

10.4 gm 7.2 gm 27.8 gm

energy

315 cal

weight

140 gm or 1 cup of mixed berries

carbohydrate

protein fat

energy

17 gm 0 gm 0 gm

70 cal

drinks | { 7 }


Soy Berry Smoothie serves 2

1 cup soy milk 1 cup mixed berries 3-4 ice cubes 1 teaspoon of splenda (or as desired)

preparation time

variation; soymilk is promoted as a healthy alternative to cow’s milk for its ability to control blood sugar levels.

this is a low fat

Blend all the ingredients together with crushed ice in a blender. Serve chilled.

method

10 minutes

weight

245 gm or 1 cup of soy milk

carbohydrate

protein

9.2 gm

fat

5.1 gm

energy

120 cal

weight

140 gm or 1 cup of mixed berries

carbohydrate

protein fat

11.4 gm

energy

17 gm 0 gm 0 gm

70 cal

{ 8 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


SWEET LASSI serves 4

1 cup natural yoghurt 4 cups water Splenda to taste

Beat the yogurt with water till it is frothy. To it add all the other ingredients and mix well. Sprinkle with crushed pistachios and serve chilled.

method

2 cardamoms, crushed 2 tablespoons crushed unsalted pistachios for topping weight preparation time

10 minutes

120 gm or 1 cup of yogurt

carbohydrate

protein fat

energy

7.5 gm 5 gm 3.8 gm

90 cal

drinks | { 9 }


{ 10 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


salted lassi serves 4

1 cup natural yoghurt 4 cups water 1/2 teaspoon cumin powder 2 green chilies, crushed 1/2 teaspoon chat masala (optional) Chopped coriander for garnishing Salt to taste

a traditional Indian beverage, prepared by blending yogurt with water, salt, and spices until frothy. Lassis are great hot-weather refreshments.

lassi is

Beat the yogurt with water till it is frothy. To it add all the other ingredients and mix well. Garnish with chopped coriander and serve chilled.

method

preparation time

15 minutes

weight

120 gm or 1 cup of yogurt

carbohydrate

protein fat energy

7.5 gm 5 gm 3.8 gm

90 cal

drinks | { 11 }


MASALA CHAI serves 4

2 cups milk 3 cups boiling water 4 teaspoons dried (black) tea leaves 4 teaspoons of splenda (or as desired) 2 thin slices of ginger crushed 1 clove 2 cardamom pods ½ inch cinnamon stick 2 to 3 peppercorns

preparation time

good tea is to leave the tea leaves in the hot/ boiling water long enough to get the flavor of the tea but not too long. Adding spices enhances the flavor.

the key to making

Crush or grind the cardamom pods, cloves, peppercorns and broken cinnamon in a spice grinder. Pour three cups of boiling water in a pan. Throw in the tea leaves and the spices. When the chai starts boiling, add the milk and bring the mixture to a boil. Remove from gas and let the spices seep in for ten minutes. The ratio of milk to water can be adjusted to taste. Add splenda, mix and strain the tea. Serve hot with snacks.

method

20 minutes

weight

240 gm or 1 cup whole milk

carbohydrate

protein fat

energy

12 gm 8.0 gm 8.0 gm

150 cal

{ 12 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


drinks | { 13 }


COLD COFFEE WITH ICE CREAM serves 2

1 cup milk 1 cup crushed ice 2 teaspoons instant coffee

Blend milk and coffee with crushed ice in a blender until frothy. Pour it in a tall glass and top with a scoop of sugar free vanilla bean ice-cream.

method

3 teaspoons of splenda (or as desired) 2 scoops of sugar free vanilla bean ice-cream

weight

240 gm or 1 cup whole milk

carbohydrate preparation time

10 minutes

protein

12 gm 8.0 gm

fat

8 gm

energy

150 cal

weight

63 gm or 1/2 cup vanilla bean sugar free ice-cream

carbohydrate protein

fat energy

10 gm 2.0 gm 7 gm

100 cal

{ 14 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


chapter 2

salads

chapter name | { 15 }


Greek feta cheese salad serves 2

3 tomatoes cut into wedges Âź red onion sliced into rings 3 tablespoons extra virgin olive oil 1 clove of garlic minced

Mix the olive oil, garlic, salt, lemon juice and pepper well. Place the salad ingredients in a large bowl. Pour the dressing over the salad and toss gently to combine just before serving.

method

1 green pepper cut in squares ½ cucumber cut into cubes Salt and pepper to taste 4 oz feta cheese cut into cubes 15 kalamata olives (Kalamata olives are a dark eggplant color and have an excellent flavor that is rich and fruity). If these olives are not available, use the olives of preference. 1 1/2 teaspoons lemon juice

weight

270 gm of salad (serving size 1)

carbohydrate

protein fat

energy

10 gm 9 gm 11 gm

158 cal

preparation time

15 minutes

{ 16 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Spinach and apple salad serves 2

1 packet baby spinach leaves Handful of walnuts toasted 1/2 granny smith apple cut into thin slices 1 red pepper cut in squares 1 tablespoon balsamic vinegar 1 teaspoon sesame seeds

Wash the spinach well and set aside to drain thoroughly (spinach can be placed on a paper towel to soak all the water). Mix the balsamic vinegar, salt, lemon juice and pepper well in a small bowl. Place the salad ingredients in a large bowl. Pour the dressing over the salad and toss gently to combine just before serving.

method

Handful of pine nuts 1 teaspoon lemon juice Salt and pepper to taste

preparation time

15 minutes

weight

1 cup or 30 gm of spinach

carbohydrate

protein fat

1.1 gm 0.8 gm

0.1 gm

energy

7 cal

weight

241 gms or 1 apple

carbohydrate

protein fat

energy

27 gm 0 gm 0 gm

121 cal

salads | { 17 }


Sprouted moong dhal salad serves 4

1 cup sprouted whole moong 1 medium onion finely chopped 1 medium tomato finely chopped 1/2 bunch coriander chopped. 1/2 granny smith apple finely chopped or finely chopped pieces of raw mango 1 small cucumber finely chopped 2-3 green chilies (cut into very tiny bits) (The green chili makes the salad slightly spicy; those who cannot handle spice can add just one.)

are small cylindrical beans with a bright green skin and yellow insides. They are eaten whole or sprouted and are used extensively in Indian cooking. Sprouted beans are an excellent source of protein and are low in carbohydrates, hence a great food for vegetarians. It is also a good source of fiber and those who are susceptible to gas should consider sprouting the beans before cooking. Ayurveda recommends the mung bean and its split version, mung dhal, for all body-types because of its nutritional value. mung or moong beans

2-3 teaspoons lemon juice 1/2 teaspoon cumin seed powder Salt to taste

preparation time

1 day cooking time

15 minutes

Soak the whole moong overnight, drain the water next day and keep in a warm place or alternatively, tie the soaked whole moong in a damp muslin cloth. It takes a day or two to sprout. Wash and drain the sprouts. Add all the ingredients and mix well. Garnish with chopped coriander. Chill and serve.

method

weight

1 cup or 104 gm of raw sprouted moong

carbohydrate

protein fat

energy

6.2 gm 3.2 gm 0.2 gm

31 cal

{ 18 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


chapter name | { 19 }


Spinach and sweet strawberry salad serves 2

1 packet baby spinach leaves Handful of walnuts toasted ½ cup of fresh strawberries 1 tablespoon balsamic vinegar ½ teaspoon paprika 1 teaspoon sesame seeds Splenda to taste

Wash the strawberries and spinach well and set aside to drain thoroughly (spinach can be placed on a paper towel to soak all the water). In a medium bowl, combine remaining ingredients and whisk together. Slice strawberries into halves or quarters and place in a large bowl and add the dried spinach. Pour the dressing over the salad and toss gently to combine just before serving.

method

preparation time

15 minutes

weight

1 cup or 30 gm of spinach

carbohydrate

protein fat

1.1 gm 0.8 gm

0.1 gm

energy

7 cal

weight

1 cup of strawberries, halved or 152 gm

carbohydrate

protein fat

energy

11.7 gm 1.0 gm 0.5 gm

49 cal

{ 20 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Warm Goat Cheese Salad serves 2

1 packet mixed greens 6-7 cherry tomatoes Handful of walnuts

method

Mix all the vegetables and fruits along with the balsamic vinegar, salt and pepper. Spread it on a serving dish.

for the salad

1/2 pear cut into thin slices 1 red pepper cut in squares 1 tablespoon balsamic vinegar Salt and pepper to taste 4 slices of whole wheat/wholegrain bread 100 g goat cheese

(Use only thin sliced bread to decrease the carbohydrate content of the dish.)

preparation time

20 minutes

Toast the four slices of bread. Cut each slice of bread into four pieces and place a sliver of goat cheese on top of the bread. Preheat the oven to 150 degrees (Celsius) and place the toast in the oven for ten minutes or until the cheese melts. Place the baked bread on the bed of salad and serve hot. for the toast

weight

100 gm of goat cheese

carbohydrate

protein fat

20.8 gm

24 gm

energy

304 cal

weight

100 gm of whole wheat bread

carbohydrate

protein fat

1.2 gm

40.7 gm 10.4 gm

2.5 gm

energy

979 cal

weight

1 medium pear or 166 gm

carbohydrate

protein fat

energy

25 gm 1 gm 1 gm

100 cal

salads | { 21 }


chapter 3

soups

{ 22 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Cream of Mushroom Soup serves 2

2 teaspoons butter 1 small onion, finely chopped 150 gm fresh mushrooms, finely chopped 1 tablespoon kala chana flour or besan (gram flour) 1 cup water 1 cup whole milk 1/2 cup heavy cream 4 to 5 cloves of garlic Salt and pepper to taste (White flour should be avoided for diabetics and should be substituted by gram flour as a thickening agent in all recipes.)

preparation time

20 minutes

Melt the butter in a pot and add the onions, garlic and mushrooms. Cook over medium heat for 15 minutes, stirring occasionally till they get fried well. Keep it aside. Dissolve the kala chana flour in one cup of water. Remove any clumps and strain. Bring it to a boil, slowly adding the milk and cream, whilst stirring continuously, until it thickens. Reduce the heat, add the vegetables and simmer for 10 minutes. Add salt and pepper and mix well. Serve hot.

method

weight

70 gm or 1 cup pieces or slices of mushrooms

carbohydrate protein fat

2.3 gm

2.2 gm

0.2 gm

energy

15 cal

weight

1 cup whole milk

carbohydrate protein fat

12 gm

8 gm

8 gm

energy

150 cal

weight

1 cup heavy cream

carbohydrate protein fat

0 gm

0 gm

5 gm

energy

50 cal

soups | { 23 }


palak soup (spinach) serves 4

1 bunch fresh spinach 50 g medium onion, minced (about 1/2 medium onion) 2 tablespoons butter ½ cup cream 1 cup water 4 cloves of garlic minced Salt and pepper to taste

preparation time

Wash the spinach well, and discard any thick stalks. Melt the butter over medium heat. Add the onions, garlic and sautĂŠ until onion is translucent (about 3 minutes). Add the spinach and water and simmer for 15 minutes. Remove from heat and allow cooling for 15 minutes. Using a food processor, or a blender, puree the mixture. Return to medium heat, stir in the cream, salt and pepper and bring it to a boil. Serve hot.

method

45 minutes

weight

1 cup or 30 gm of raw spinach

carbohydrate

1.1 gm

protein

0.9 gm

0.1 gm

fat

energy

7 cal

weight

1 cup heavy cream

carbohydrate

protein fat

energy

0 gm 0 gm 5 gm

50 cal

{ 24 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


soups | { 25 }


Cream of zucchini soup serves 4

1 large onion chopped 6 cups chopped zucchini 2 tablespoons butter 2 tablespoons fresh cream 1 cup water 1 cup milk 4 garlic cloves Salt and pepper to taste

preparation time

40 minutes

Wash the zucchini and chop into big pieces. Melt the butter over medium heat. Add the onions and sautĂŠ until onions are translucent (about 3 minutes). Add the zucchini, water and garlic and boil until the vegetables are cooked well. Remove from heat and allow cooling for 15 minutes. Using a food processor, or a blender, puree the mixture. Return to medium heat, stir in the milk, cream, salt and pepper and bring it to a boil. Serve hot.

method

examples of variations

* Cream of cauliflower - Use 2 medium heads of cauliflower and proceed in the same manner. Some florets can be added to the soup at the end. * Cream of broccoli - Use 2 medium to large bunches of broccoli. Reserve some florets to be added at the end.

weight

3/4 cup or 85 gm of raw zucchini

carbohydrate

protein fat

6 gm 2 gm

0 gm

energy

25 cal

weight

1 cup heavy cream

carbohydrate

protein fat

0 gm 0 gm

5 gm

energy

50 cal

weight

1 cup whole milk

carbohydrate

protein fat

energy

12 gm 8 gm 8 gm

150 cal

{ 26 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


clear soup with vegetables serves 4

200 gm mushroom chopped 1 large onion chopped ½ cup broccoli cut into small florets 50 gm extra firm tofu 2 teaspoons vegetable oil 2 garlic cloves crushed 1 teaspoon ginger paste

Heat the oil in a large pan. Fry the onions, ginger and garlic and stir until the onions are soft. Add broccoli and mushrooms and fry for 1 minute. Stir in broth; simmer uncovered for 15 minutes. Add vermicelli and tofu; simmer uncovered until the vermicelli is cooked. Add salt and pepper. Stir in parsley and serve hot.

method

50 gm mung bean vermicelli 6 cups vegetable broth 1 tablespoon fresh parsley finely chopped Salt and pepper to taste

weight

162 gm of vermicelli

carbohydrate preparation time

30 minutes

protein fat

energy

16.5 gm 3.9 gm 2.8 gm

125 cal

Vegetable stock in the form of cubes is dehydrated broth. Vegetable broth (clear) in tins can be also be purchased readily in stores. Only those containing low carbohydrate content should be used in recipes.

soups | { 27 }


chapter 4

appetizers /snacks

{ 28 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Lentil vadas serves 4

1 cup chana dhal 4 to 5 green chilies, or as per taste 1 or 2 whole red chilies Pinch of asafetida 4 to 5 curry leaves. 1 small onion finely chopped (or a cup of finely chopped cabbage), optional Oil for deep frying Salt to taste

preparation time

5 hours cooking time

30 minutes

Soak the dhal for about 4 hours, until it softens. Drain the water off completely. Grind it with the chilies, salt and asafetida to a thick but fairly coarse batter, using almost no water. Add finely chopped onions and curry leaves to the batter. For spicy vadas, add finely chopped green chilies as well. Heat the oil in a deep wok or kadai. Take a small ball of batter and flatten it in your palm. Carefully put it into the hot oil and fry about 4 to 5 vadas at a time depending upon the amount of oil used. Reduce the flame to medium and continue frying, turning the vadas over, until they are golden brown all over. Serve hot with chutneys. Instead of finely chopped onions, you can add finely chopped cabbage as well.

method

weight

100 gm of chana dhal (uncooked)

carbohydrate

protein fat

energy

47.4 gm 25.4 gm 3.7 gm

327 cal

chana dhal has a very low glycemic index and hence should be an excellent food for diabetics. Technically, it has one of the lowest indexes of any food on the glycemic index, 8 (where glucose = 100).

(The glycemic index ranks foods on how they affect our blood sugar levels. This index measures how much your blood sugar increases in the two or three hours after eating. Foods high in fat or protein don’t cause your blood sugar levels to rise as much.)

appetizers/ snacks | { 29 }


Dahi vadas serves 4

1 cup urad dhal 4 to 5 green chilies,

is a savoury Indian snack made from lentils and soaked in thick yoghurt.

a dahi vada

1 or 2 whole red chilies Pinch of asafetida Salt to taste Oil for deep frying

preparation time

5 hours cooking time

15 minutes

for the dahi

( yogurt )

5 cups dahi (yogurt) 1 teaspoon green chilies, chopped ½ teaspoon ginger grated 7 to 8 curry leaves Ÿ teaspoon mustard seeds Pinch of asafetida Chopped coriander for garnishing Salt to taste

method for vada Soak the dhal for about 4 hours, until it softens. Grind it with the chilies, salt and asafetida to a thick but fine batter. The batter is then beaten with a beater to get it fluffy and soft. method for making dahi (yogurt)

Blend the yogurt with little

water until it is smooth. Add salt and grated ginger and blend well. Make a tarka (seasoning) of mustard seeds, asafetida and curry leaves and add to yogurt. Fry about two chilies, finely chopped, for 1 minute and add to the yoghurt. Keep it aside. Heat the oil in a deep wok or kadai. Wet your palms and take a small amount of batter into the palms. Flatten it and make a hole with the finger in the centre like a doughnut. Carefully put it into the hot oil and fry about 4 to 5 vadas at a time depending upon the amount of oil used. Reduce the flame to medium and continue frying, turning the vadas over, until they are golden brown all over. Drop the vadas into boiling water for about 3-4 minutes. Take the vada out, squeeze out the water and put it into the yogurt preparation. Garnish with chopped coriander. Keep it refrigerated until serving.

weight

100 gm of urad dhal (uncooked)

carbohydrate

protein fat

energy

51.9 gm 23 gm 1.8 gm

316 cal −>

{ 30 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns

contd


chapter name | { 31 }


weight

1 cup of yogurt or 120 gm

carbohydrate

protein fat

energy

7.5 gm 5 gm 3.8 gm

90 cal

{ 32 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Medu vadas serves 4

1 cup urad dhal 4 to 5 green chilies, or as per taste 1 or 2 whole red chilies Pinch of asafetida 1 teaspoon of crushed black peppercorns (optional) 4 to 5 curry leaves. Salt to taste 1 small onion finely chopped (optional) Oil for deep frying

preparation time

5 hours cooking time

30 minutes

is a savoury South Indian snack made from lentils and is shaped similarly to the western dough-nut. method Soak the dhal for about 4 hours, until it softens. Grind it with the chilies, salt and asafetida to a thick but fine batter using little water. The batter is then beaten with a beater to make it smooth and fluffy. Add finely chopped onions, peppercorns and curry leaves to the batter, (optional). Heat the oil in a deep wok or kadai. Wet your palms and take a small amount of batter into the palms. Flatten it and make a hole with the finger in the centre like a doughnut. Carefully put it into the hot oil and fry about 4 to 5 vadas at a time depending upon the amount of oil used. Reduce the flame to medium and continue frying, turning the vadas over, until they are golden brown all over and crisp. Serve hot with chutney. a vada

weight

100 gm of urad dhal (uncooked)

carbohydrate

protein fat

energy

51.9 gm 23 gm 1.8 gm

316 cal

appetizers/ snacks | { 33 }


Bhajias serves 4

1 cup of besan (gram flour) 1/4 teaspoon turmeric A pinch of asafetida 1 teaspoon salt or as per taste

of Indian snack prepared by taking vegetables such as onion, eggplant, potato, spinach, cauliflower or chili, dipping them in a batter of gram flour (besan) and then deepfrying them. They are usually served as snacks or appetizers. bhajias are a type

1/2 teaspoon chili powder Vegetables (cut them as specified below) Pinch of baking soda (optional) Oil for deep frying

preparation time

30 minutes

Heat the oil in a wok or deep-frying pan. In the meanwhile, make a batter by mixing together the flour and all the spices adding water slowly to make a thick batter. It should be of a consistency that will thinly coat the vegetables. Mix well and remove any clumps. When the oil is ready for frying, coat the cut vegetables in the batter (make sure both sides are coated), and then slip them into the oil. Put in 8 to 10 at a time depending upon the amount of oil used. Reduce the flame to medium and continue frying, turning the bhajias over, until they are golden brown all over. Drain them on a paper towel. (If using cauliflower, cut it into bite-sized pieces. For eggplant and onions, slice thin; for spinach leaves, trim the stems and keep only leaves; for paneer, cut into 1� cubes.) Serve hot with tomato sauce or chutney.

method

weight

1 cup or 92 gm of chana flour

carbohydrate

protein fat

energy

53.2 gm 20.6 gm 6.2 gm

356 cal

The glycemic index of chana flour is very low.

{ 34 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


chapter 5

breakfast

chapter name | { 35 }


dosa serves 4

1 cup yellow moong dhal 1 cup urad dhal Salt to taste

preparation time

6 hours cooking time

30 minutes

Soak the dhals together for 5 hours in water. Grind them to a smooth paste with salt. The batter should be of a medium-thick pouring consistency. The batter does not require fermenting and can be used immediately to make the dosas (pancakes or crepes). Take a flat pan and heat it. Once the pan is hot enough, take a big ladleful of batter and pour it in the middle of the pan. Slowly spread out from the middle making it even and round. Pour a little oil around the dosa. Reduce the flame to medium and cook it to a golden brown. Turn the dosa and cook on the other side. Alternatively, before turning the dosa, spread some finely chopped onions on top and then turn the dosa carefully. The onions will get fried well when turned and cooked. Then fold it and remove from pan. Serve hot with chutney.

method

weight

100 gm of urad dhal (uncooked)

carbohydrate

protein fat

51.9 gm 23 gm

1.8 gm

energy

316 cal

weight

100 gm of moong dhal (uncooked)

carbohydrate

protein fat

energy

35.6 gm 23 gm 1.0 gm

231 cal

The dosa can be eaten at mealtime substituting for rice and hence decreasing the carbohydrate content of a meal.

{ 36 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Besan Dosa

serves 4

2 cups of gram flour (besan) 1 big onion 6 green chilies 2 tablespoons chopped coriander 1 teaspoon each of cumin and ajwain seeds Salt to taste

preparation time

30 minutes

Sift gram flour to remove lumps. Add cumin, ajwain, and salt. Mix to combine. Next, add the finely chopped onions and chilies. Gradually adding water, about 1 to 2 cups, mix and prepare besan batter to a medium-thick pouring consistency, like dosa batter. Take a flat pan and heat it. Once the pan is hot enough, take a big spoonful of batter and pour it in the middle of the pan. Slowly spread out from the middle making it even and round. Pour a little oil around the dosa. Reduce the flame to medium and cook it to a golden brown. Turn the dosa and cook on the other side. Serve hot with chutneys.

method

weight

1 cup or 92 gm of chana flour

carbohydrate

protein fat

energy

53.2 gm 20.6 gm 6.2 gm

356 cal

The besan dosa can be eaten at mealtime substituting for rice and hence decreasing the carbohydrate content of a meal.

breakfast | { 37 }


Crêpes serves 4

(This recipe contains eggs.)

3 tablespoons of chana flour (gram flour or chickpea flour) 2 eggs 1/4 cup full fat milk 2 tablespoons melted butter Salt to taste

preparation time

30 minutes

throughout Europe, and in some other parts of the world. Crêpes are usually of two types: sweet crêpes (crêpes sucrées) made with wheat flour and slightly sweetened, and savory gazettes (crêpes salées) made with buckwheat flour and unsweetened.

crêpes are popular

Whisk the flour and the eggs together in a large mixing bowl. Slowly stir in the milk. Add the salt and butter and beat the mixture until smooth. The batter should be of a mediumthick pouring consistency. Heat a griddle or frying pan to medium. Spray lightly with cooking oil. Pour the crepe mixture onto the heated surface, about ¼ cup or ladleful for each crepe. Slowly spread out from the middle making it thin, even and round. Cook each side until golden brown. Gently remove and place on a plate. Place waxed paper between cooked crepes to prevent sticking. Alternatively the crepes can be stuffed with cheese or other vegetable fillings as suggested below.

method

variations fillings :

1) Fill the crepes with 1 slice of fresh tomato covered with 1 slice of mozzarella cheese; top with a spread of olive oil, salt and pepper. 2) Fill half of the crepes with 2 thin slices of goat’s milk cheese and the other half with 1 teaspoonful of a different type of cheese spread with a bit of pepper. You can experiment with other vegetable fillings like spinach and ricotta cheese or mushrooms, etc. Put a generous teaspoonful of filling in the middle of each crepe and fold into a fat rectangle. Put the stuffed crepes into an −>

{ 38 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns

contd


breakfast | { 39 }


oiled baking dish and brush them with melted butter. Bake in a preheated moderate oven at 180 degrees for 20 minutes. Do not heat too long, the crepes must stay soft!

weight

1 cup or 92 gm of chana flour

carbohydrate

protein fat

53.2 gm 20.6 gm

6.2 gm

energy

356 cal

weight

1 cup whole milk

carbohydrate

protein fat

energy

0 gm 0 gm 5 gm

50 cal

{ 40 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Mung bean vermicelli upma serves 4

1 cup mung bean vermicelli broken into 1 inch sticks 5-6 cashew nuts (optional) 1 inch ginger chopped 1 finely chopped onion 3 green chilies finely chopped 1 bell pepper (capsicum) chopped

bean -thread vermicelli

is made from mung-bean flour. Because the noodles become transparent when cooked, they are also called cellophane or glass noodles. They’re available dried mainly in Thai and Chinese stores. In the case of mung bean noodles, a relatively low glycemic index makes them a good choice for diabetics.

1 teaspoon mustard seeds 1 teaspoon urad dhal 1 teaspoon chana dhal 2 cups water 2 tablespoons oil Few curry leaves Finely chopped coriander leaves 2 tablespoons ghee Salt to taste

preparation time

30 minutes

Fry the vermicelli in ghee till it turns golden brown and keep aside. Heat 2 tablespoons oil in a pan and add mustard seeds and allow them to splutter. Add the dhals: chana & urad to it and fry till they turn reddish brown. Add onion, bell peppers, ginger, curry leaves and green chilies. SautĂŠ for 2-3 minutes. Now add about 2 cups of boiling water, vermicelli and salt. Reduce the flame to medium, cover the pan and stir constantly (avoid any clumps) till all the water is absorbed and the vermicelli is cooked. Flavor with ghee and mix well. Take off from the heat and serve hot garnished with fried cashews and coriander.

method

weight

1 serving = 56 gm

carbohydrate

protein fat

8.4 gm 1.1 gm 1.5 gm

energy

180 cal

breakfast | { 41 }


{ 42 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Soya idlis serves 8

1 cup soy beans ¾ cup course semolina Fresh ground ginger (optional) Black peppercorns, crushed (optional) Salt to taste

preparation time

12 hours cooking time

20 minutes

is a steamed rice cake popular throughout South India. It is made by steaming batter – traditionally made from pulses (specifically black lentils) and rice – into patties using a mold. Most often eaten at breakfast or as a snack, idlis are usually served with chutney, sambar, or other accompaniments. Mixtures of crushed dry spices such as milagai podi are the preferred condiment for idlis.

the idli

Soak the soy beans in plenty of water overnight. Grind it with just enough water until nice and frothy. Pour this into a basin and blend in the semolina. Add salt, ginger and black pepper and mix well. Pour the batter into idli moulds (This typically has several metal trays in tiers on a central support, with three or four round indentations per tray. These molds are perforated to allow the idlis to be cooked evenly. The tree holds the trays above the level of boiling water in a pot, and the pot is covered until the idlis are cooked, for about 10 to 15 minutes, depending on size.) Steam for 15-20 minutes. Serve hot with chutney.

method

weight

100 gm of soy beans

carbohydrate

protein fat

20.9 gm 43.2 gm

19.5 gm

energy

432 cal

weight

1 cup semolina

carbohydrate

protein fat

121.6 gm 25.4 gm 1.8 gm

energy

601 cal

breakfast | { 43 }


Oat bran upma

serves 4

1 cup oat bran 5 to 6 cashew nuts (optional) 1 inch ginger chopped 1 chopped onion 3 green chilies finely chopped 1 bell pepper (capsicum) chopped 1 teaspoon mustard seeds 1 teaspoon urad dhal 1 teaspoon chana dhal 2 tablespoons oil Few curry leaves Finely chopped coriander leaves 1 tablespoon ghee Salt to taste

preparation time

30 minutes

is the edible, outermost layer of the oat kernel. Oats have been recognized as a food and a herb. Like oatmeal, oat bran contains B complex vitamins, protein, fat, minerals, and heart healthy soluble fiber. Oats reduce blood glucose and insulin responses. oat bran

Dissolve oat bran in as little water as possible and set aside. Heat 2 tablespoons oil in a pan and add mustard seeds and allow them to splutter. Add the dhals: chana & urad to it and fry till they turn reddish brown. Add onion, bell peppers, curry leaves, ginger and green chilies. SautĂŠ for 2-3 minutes. Now add about 1 1/2 cups of boiling water, salt and the oat bran, cover the pan and stir constantly till all the water is absorbed and bran is cooked. Flavor with ghee and mix well. Take off from the heat and serve hot garnished with fried cashews and coriander. Oat bran upma can be served with sambar or chutney

method

weight

1 cup oat bran or 94 gm

carbohydrate

protein fat energy

62.2 gm 16.3 gm 6.6 gm

231 cal

{ 44 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Moong dhal pesarettu serves 8

2 cups green whole moong dhal 1 inch ginger finely chopped 1 small onion finely chopped 5 to 6 green chilies Salt to taste

preparation time

12 hours cooking time

30 minutes

spiced with ginger, chilies and onions, a specialty of the state of Andhra Pradesh.

it is a green gram crepe

Soak moong dhal overnight in water. Next day, grind it to a smooth paste with ginger, salt and green chilies. The batter does not require fermenting and can be used immediately to make the dosas (pancakes or crepes). Take a flat pan and heat it. Once the pan is hot enough, take a big spoonful of batter and pour it in the middle of the pan. Slowly spread out from the middle making it even and round. Pour a little oil around the dosa. Reduce the flame to medium and cook it to a golden brown. Turn the dosa and cook on the other side. Alternatively, before turning the dosa, spread the finely chopped onions on top and then turn the dosa carefully. The onions will get fried well when turned and cooked. Then fold it and remove from pan. Serve hot with chutneys.

method

weight

1 cup or 104 gm of raw moong

carbohydrate

protein fat

33 gm 13.6 gm 1 gm

energy

189 cal

The pesarettu can be eaten at mealtime substituting for rice and hence decreasing the carbohydrate content of a meal.

breakfast | { 45 }


Adai (mixed lentil pancake) serves 8

1 cup chana dhal ½ cup udit dhal ½ cup moong dhal 1 inch ginger 1 small onion finely chopped 4 green chilies 4 red chilies Pinch of asafetida 10 curry leaves Salt to taste

preparation time

6 hours cooking time

30 minutes

Soak the dhals together for 5 hours. Grind it to a coarse but slightly thick paste with ginger, salt, asafetida, curry leaves, red and green chilies. The batter does not require fermenting and can be used immediately to make the adais (pancakes or crepes). Take a flat pan and heat it. Once the pan is hot enough, take a big spoonful of batter and pour it in the middle of the pan. Slowly spread out from the middle making it even and round. Pour a little oil around the adai. Reduce the flame to medium and cook it to a golden brown. Turn the adai and cook on the other side. Adais take longer to cook than dosas and the flame should be kept medium to low. Alternatively, before turning the adai, spread the finely chopped onions on top and then turn the adai carefully. The onions will get fried well when turned and cooked. Then fold it and remove from pan. Serve hot with chutneys.

method

weight

100 gm of urad dhal (uncooked)

carbohydrate

protein fat

51.9 gm 23 gm

1.8 gm

energy

316 cal

weight

100 gm of moong dhal (uncooked)

carbohydrate

protein fat

energy

35.6 gm 23 gm 1.0 gm

231 cal −>

{ 46 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns

contd


weight

100 gm of chana dhal (uncooked)

carbohydrate

protein fat

47.4 gm 25.4 gm 3.7 gm

energy

327 cal

breakfast | { 47 }


chapter 6

vegetables

{ 48 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Karela subzi (bitter gourd) serves 4

4 Bitter gourds 2 Onions finely chopped 2 Tomatoes finely chopped 1 teaspoon Cumin powder 1 teaspoon Coriander powder 1 teaspoon Garam masala ¼ Turmeric powder 1 teaspoon Red chili powder 3 tablespoons of Oil 1 or 2 tablespoon(s) Splenda Salt to taste

preparation time

20 minutes

in ayurveda medicine ,

bitter melon is popularly seen as a “plantinsulin”. Bitter Melon, also known as Bitter Gourd or Karela is a herb that helps regulate blood sugar levels and keeps body functions operating normally. An excellent vegetable to be added on a regular basis for diabetics. Chop the bitter gourd into small pieces after removing the seeds. Heat the oil and add cumin seeds and let it crackle. Add onions and fry well. Add the tomatoes with all the spices except splenda and fry well until oil separates. Add the bitter gourd, salt and splenda and keep it covered over a low flame till it is cooked. Garnish with coriander leaves and serve hot with Roti or Chapati.

method

weight

1 cup or 124 gm of cut bitter gourd pieces

carbohydrate

protein fat

5 gm 1 gm 0 gm

energy

25 cal

vegetables | { 49 }


Palak paneer serves 4

1 packet spinach or palak 100gm paneer cut in cubes or extra firm tofu cut likewise 1 small onion, finely chopped 4 to 5 cloves of garlic 1/4 teaspoon turmeric 4 to 5 green chilies 1 teaspoon garam masala 1/2 teaspoon red chili powder or as per taste 1 teaspoon cumin powder 2 tablespoons oil 1 tablespoon fresh cream to be added before serving 1 teaspoon pure ghee or butter Salt to taste

preparation time

30 minutes

preparation of soft Indian cottage cheese and pureed spinach in a mild sauce. a curry

Clean and wash the palak (spinach) well. Boil the spinach in water with the chilies and garlic and cool it. Grind it in a mixer to a fine pulp. Heat the oil in a kadai. Add the finely chopped onions and fry till golden brown. Now add the pureed spinach (palak) along with all the spices and a little water if required. Cook it covered on a low flame for about 5 to 10 minutes. Add the paneer cubes. Stir them into the spinach gravy. Let simmer for about 10 minutes till the paneer is soft and then turn off the heat. (Paneer can be fried to golden brown in a separate pan or can be used as it is). Pour some cream and butter on top for flavor. Serve the curry hot with chapatis (rotis).

method

weight

10 oz or 280 gm of palak paneer

carbohydrate

protein fat

energy

38 gm 8gm 6 gm

240 cal

Spinach is very low in carbohydrates and hence can be incorporated into many recipes. If tofu is used in the recipe, the carbohydrate content of the dish is very minimal and excellent for diabetics as both spinach and tofu have very low carbohydrate content.

{ 50 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


vegetables | { 51 }


Karela Fry serves 4

10 Karelas 2 teaspoons besan 1 teaspoon Chili powder Salt to taste Oil for deep frying

preparation time

25 minutes

Cut the karela into round pieces and remove the seeds. Mix salt, chili powder, besan, sprinkle some water and make a paste. Coat the karelas with the paste. Deep fry the karelas and transfer the fried karelas to a paper towel to remove excess oil. Alternatively, the karelas can first be fried and then smeared with just salt and chili powder. Garnish with coriander leaves and serve hot with Roti or Chapati.

method

weight

1 cup or 124 gm of cut bitter gourd pieces

carbohydrate

protein fat energy

5 gm 1 gm 0 gm

25 cal

{ 52 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Paneer in rich creamy sauce serves 6

300 gm of paneer cut into cubes 2 medium sized onions 2 tomatoes 4 green chilies 6 cardamoms 1 teaspoon ginger paste 1 teaspoon garlic paste 1 inch cinnamon stick 1 teaspoon chili powder 1 teaspoon garam masala

method for the gravy : Heat the oil in a wok. Cut the onions into big cubes and fry well. Add the tomatoes and all spices and fry until the oil separates. Cool the mixture and then grind it into a fine paste. Transfer the paste back to the wok, add enough water to get the consistency desired and add the paneer cubes. Once the paneer is soft, add the cream and garnish with chopped coriander.

Serve hot with chapattis or rotis.

2 tablespoons dried kasturi methi leaves (fenugreek) Âź teaspoon turmeric Salt to taste 2 tablespoons oil for frying 2 tablespoons of fresh cream 2 tablespoons chopped coriander for garnishing

weight

per ounce of paneer or 28 gm

carbohydrate

protein fat

2 gm 7 gm 7 gm

energy

100 cal

preparation time

30 minutes

Tofu can be substituted instead of paneer to decrease the carbohydrate content.

vegetables | { 53 }


Spicy cauliflower serves 4

1 big cauliflower 1 medium sized onion 1 tomato ½ teaspoon ginger paste ½ teaspoon garlic paste 1 inch cinnamon stick 1 teaspoon chili powder 1 teaspoon garam masala ¼ teaspoon turmeric ½ teaspoon cumin seeds 1 bay leaf Salt to taste

Heat the oil in a wok. Add the cumin seeds, bay leaf and cinnamon stick. When the cumin seeds crackle, add the ginger and garlic paste and fry well. Add the onions and fry well until golden brown. Add the tomatoes and all spices and fry well until oil separates. Reduce the flame to medium.

method

Cut the cauliflower into small florets. Add the cauliflower and salt to the wok and close the wok with a lid to simmer for 10 minutes. After simmering, remove the lid and cook for an extra 10 minutes or until all the water has evaporated and the cauliflower is cooked well. Garnish with coriander leaves. Serve hot with chapattis or rotis.

2 tablespoons oil for frying 2 tablespoons chopped coriander for garnishing

preparation time

30 minutes

weight

62 gm or ½ cup cauliflower with salt

carbohydrate

protein fat

energy

2.5 gm 1.1 gm 0.3 gm

14 cal

{ 54 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Doodhi kofta (bottle-gourd) serves 4

1 big doodhi

method

1 cup besan

for the kofta :

2 medium sized onions 2 tomatoes 4 green chilies 6 cardamoms 1 teaspoon ginger paste 1 teaspoon garlic paste 1 inch cinnamon stick 1 teaspoon chili powder 1 teaspoon garam masala ¼ teaspoon turmeric 4 cashew nuts Oil for frying 2 tablespoons of fresh cream Salt to taste 2 tablespoons chopped coriander for garnishing

preparation time

45 minutes

Grate the doodhi and squeeze out the water. (This water can be added to the gravy as it contains nutrients). Add salt and ½ teaspoon of chili powder. Add one cup of besan and mix well. If the batter is still watery, add some more besan. Make one inch balls and deep fry in oil till golden brown. Place on paper towels to remove excess oil.

Heat the oil in a wok. Cut the onions into big cubes and fry well. Add the tomatoes and all spices and fry until the oil separates. Cool the mixture and then grind it into a fine paste. Transfer the paste back to the wok, add water to get the desired consistency and simmer for 10 minutes. Just before serving, heat the gravy and add the kofta balls. The kofta balls are added just before serving to prevent disintegration of the koftas. Garnish with coriander. Serve hot with chapattis or rotis. for the gravy

weight

½ cup or 58 gm of bottle-gourd or calabash

carbohydrate

protein

2 gm 0.4 gm

fat

0 gm

energy

8 cal

weight

1 cup or 92 gm of chana flour

carbohydrate

protein fat

53.2 gm 20.6 gm 6.2 gm

energy

356 cal

vegetables | { 55 }


Stuffed chilies in rich creamy sauce serves 4

1 cup of paneer 4 long chilies 2 medium sized onions 2 tomatoes 4 green chilies 6 cardamoms 1 teaspoon ginger paste 1 teaspoon garlic paste 1 inch cinnamon stick 1 teaspoon chili powder 1 teaspoon garam masala 2 tablespoons dried kasturi methi leaves (fenugreek) Âź teaspoon turmeric 2 tablespoons oil for frying 2 tablespoons of fresh cream

method for the stuffing :

Slit the chilies down the middle and deseed them. Crumble the paneer and add 1 teaspoon chili powder and salt as per taste. Stuff the chilies with the paneer mixture carefully. Microwave the chilies keeping them covered for about 4 minutes. Do not overcook. for the gravy : Heat oil in a wok. Cut the onions into big cubes and fry well. Add the tomatoes and all spices and fry until the oil separates. Cool the mixture and then grind it into a fine paste. Transfer the paste back to the wok. Add enough water to the paste to make it into gravy of desired consistency and when this gravy comes to a boil, add the stuffed chilies. Simmer for 10 minutes and garnish with chopped coriander. Serve hot with chapattis or rotis.

Salt to taste 2 tablespoons chopped coriander for garnishing weight preparation time

30 minutes

per ounce of paneer or 28 gm

carbohydrate

protein

2 gm 7 gm

fat

7 gm

energy

100 cal

weight

1 hot chili or 45 gm

carbohydrate

protein fat

energy

4 gm 1 gm 0 gm

45 cal

{ 56 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Bhindi masala (okra) serves 2

300 gm Okra 1 medium sized onion ½ teaspoon ginger paste 1 teaspoon chili powder 1 teaspoon garam masala ¼ teaspoon turmeric ½ teaspoon cumin seeds Few curry leaves 3 tablespoons oil for frying Salt to taste 2 tablespoons chopped coriander for garnishing

Wash the okra and drain the water thoroughly. Wipe the okra with a paper towel to remove any residual water. Cut into small pieces. Heat oil in a wok. Add the cumin seeds. When the cumin seeds crackle, add the ginger paste and fry well. Add the onions and fry well until golden brown. Reduce the flame to medium. Add the okra to the wok with all the spices and curry leaves and keep it covered for 10 minutes. Uncover the wok and continue cooking until the okra is well cooked. Make sure there is enough oil so the okra does not get soggy but remains crisp. Garnish with coriander leaves. Serve hot with chapattis or rotis.

method

preparation time

30 minutes weight

100 gm or 1 cup okra

carbohydrate

protein fat

7 gm 2 gm 0.1 gm

energy

31 cal

vegetables | { 57 }


Dahi Bhindi (okra in yogurt sauce) serves 4

500 gm okra 2 cups yogurt 1 teaspoon chili powder 1 teaspoon cumin powder 1 teaspoon coriander powder 1 teaspoon mustard seeds Few curry leaves Pinch of asafetida Oil for deep frying Salt to taste 2 tablespoons chopped coriander for garnishing

preparation time

Wash the okra and drain the water thoroughly. Wipe the okra with a paper towel to remove any residual water. Cut into small pieces. Combine the yoghurt, spices and salt in a bowl and mix well. Keep aside. Heat the oil for deep frying. Drop in the chopped okra and fry on medium heat until crisp. Transfer to a paper towel to remove excess oil. For the tempering, heat the oil in a pan and add the mustard seeds. Once they crackle, add the asafetida and the curry leaves. Fry on low heat for a few seconds. Add the tempering to the seasoned yoghurt. Mix well. Add the fried okra pieces to the yoghurt just before serving.

method

30 minutes

weight

100 gm or 1 cup okra

carbohydrate

protein fat

energy

7 gm 2 gm 0.1 gm

31 cal

{ 58 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Vegetable Chow Mien serves 6

6 oz. mung bean vermicelli 1 medium finely chopped onion 2 cloves garlic, finely chopped 1 teaspoon ginger cut lengthwise ½ cup chopped cabbage ½ cup mung bean sprouts 1 cup green or red bell pepper, finely chopped 1 cup broccoli, cut into small pieces ½ cup long beans cut to 1 inch pieces 2 tablespoons stir fry sauce (make sure it is vegetarian) 1 teaspoon hot pepper sauce 4 teaspoons soy sauce 4 teaspoons oil Salt to taste

chow mien

means noodles in Vietnamese cuisine.

Cook the noodles by putting them in boiling salted water. Plunge into cold water to stop the cooking process and drain thoroughly. Add a little olive oil to the noodles to prevent them sticking together. Sauté the onions, ginger and garlic with oil in a frying pan for 1 minute over medium heat. Add broccoli, cabbage, bean sprouts, long beans, bell pepper, pepper sauce and continue to stir. Reduce heat to low and add the noodles, stir fry sauce and soy sauce. Mix well over low heat for 3 to 5 minutes. Add salt and stir well. Serve hot. For spicy noodles, the amount of hot sauce can be increased and green chilies can be added as well.

method

preparation time

30 minutes weight

113 gm or 1 serving size of mixed vegetables

carbohydrate

protein fat

2.3 gm 2.3 gm

0.1 gm

energy

31 cal

weight

1 serving = 56 gm

carbohydrate

protein fat

8.4 gm 1.1 gm 1.5 gm

energy

180 cal

vegetables | { 59 }


Stuffed capsicum serves 4

6 capsicums: 3 red and 3 green (pick capsicums which are small and rounder in shape for easy filling) 1 big cauliflower 1 medium sized onion 1 tomato ½ teaspoon ginger paste ½ teaspoon garlic paste 1 teaspoon chili powder 1 teaspoon garam masala ¼ teaspoon turmeric ½ teaspoon cumin seeds 2 tablespoons oil for frying Salt to taste 2 tablespoons chopped coriander for garnishing

preparation time

1 ½ hours

method for the stuffing :

Heat oil in a wok. Add the cumin seeds. When the cumin seeds crackle, add the ginger and garlic paste and fry well. Add the onions and fry well until golden brown. Add the tomatoes and all spices and fry well until oil separates. Reduce the flame to medium. Cut the cauliflower into small florets. Add the cauliflower and salt to the wok and close the wok with a lid to simmer for 10 minutes. After simmering, remove the lid and cook for an extra 10 minutes or until all the water has evaporated and the cauliflower is cooked well. Wash capsicums and cut tops off to form lids. (Lids will be used to cover stuffed capsicums). Fill capsicums with cauliflower stuffing. Sprinkle with a little parmesan or feta (optional). Cover openings with the capsicum lids. Place stuffed capsicums upright in a baking try. Place capsicums in a hot oven at 200 degrees Centigrade and cook for 40 minutes. Serve hot placing the two colored capsicums alternately on a serving dish.

weight

62 gm or ½ cup cauliflower with salt

carbohydrate

2.5 gm

protein fat

energy

1.1 gm 0.3 gm

14 cal

−>

{ 60 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns

contd


weight

1 medium bell pepper

carbohydrate

protein fat

7gm 1.0 gm 0.0 gm

energy

30 cal

Alternatively other vegetables like cabbage, paneer, etc can be made in a similar fashion and stuffed.

vegetables | { 61 }


Baigan burta or roasted eggplant in tomato gravy serves 2

2 large black eggplants 1 large onion finely chopped 2 medium tomatoes finely chopped 1 teaspoon chili powder 1 teaspoon garam masala Âź teaspoon turmeric 4 green chilies minced Salt to taste 2 tablespoons oil for frying

Broil eggplants over the gas flame until the skin is charred. Remove the outer skin and mash the eggplants to a pulp. Heat oil in a wok and cook the onion until golden brown. Add tomatoes and spices and continue to cook until the tomatoes are soft. Mix in eggplant and cook until the mixture is almost dry. Garnish with coriander leaves. Serve hot with chapattis or rotis.

method

2 tablespoons chopped coriander for garnishing

preparation time

30 minutes

weight

82 gm or 1 cup eggplant

carbohydrate

protein fat

energy

4.7 gm 0.8 gm 0.2 gm

20 cal

{ 62 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Stir fry paneer with peppers serves 4

300 gm paneer cut into cubes 1 bell pepper cut in squares 1 onion cut in squares 2 red chilies Handful of almonds 4 big cloves of garlic 1 teaspoon paprika 2 tablespoons of oil

Chop the garlic fine and fry in oil till golden brown. Add paneer with all the vegetables and spices and stir over medium heat. Keep covered for ten minutes but do not overcook. Serve hot with rotis. This stir-fry can be made with tofu, broccoli or other vegetables of choice. This is a fast and healthy recipe to be used especially when one is short of time.

method

Salt to taste Chopped coriander for garnishing weight preparation time

15 minutes

per ounce of paneer or 28 gm

carbohydrate

protein fat

2 gm 7 gm 7 gm

energy

100 cal

vegetables | { 63 }


Pakodi kadhi

serves 4

for the pakodis

Oil for deep frying 1 cup of besan (gram flour) 1/4 teaspoon turmeric A pinch of asafetida 1 teaspoon salt or as per taste 1/2 teaspoon chili powder Onions sliced and cut long Pinch of baking soda (optional)

Heat the oil in a wok or deep-frying pan. In the meanwhile, make a batter by mixing together the flour, onions and all the spices, adding water slowly to make a thick batter. When the oil is ready for frying, slip a spoonful into the oil. Put in 8 to 10 at a time depending upon the amount of oil used. Reduce the flame to medium and continue frying, turning the pakodis over, until they are golden brown all over. Drain them on a paper towel.

method for pakodis

In a bowl, whisk the curds and besan together till they form a smooth paste. Remove any clumps. Add the spices to the curd mixture along with a cup of water. Bring to a boil over medium flame stirring continuously. Just before serving add the pakodis. Serve hot garnished with coriander. method for the kadhi

preparation time

30 minutes

for the kadhi

2 cups yogurt 2 tablespoons chana flour or besan 1 teaspoon chili powder 1 teaspoon ginger-garlic paste Few curry leaves 1 teaspoon oil Salt to taste 2 tablespoons chopped coriander for garnishing

weight

1 cup or 92 gm of chana flour

carbohydrate

protein

53.2 gm 20.6 gm

fat

6.2 gm

energy

356 cal

weight

1 cup of yogurt or 120 gm

preparation time

30 minutes

carbohydrate

protein fat

energy

7.5 gm 5 gm 3.8 gm

90 cal

{ 64 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


chapter 7

dhals

chapter name | { 65 }


{ 66 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Rajma or red kidney beans serves 4

1 cup rajma 1 medium sized onion 1 tomato ½ teaspoon ginger paste ½ teaspoon garlic paste 1 inch cinnamon stick 1 teaspoon chili powder 1 teaspoon garam masala ¼ teaspoon turmeric ½ teaspoon cumin seeds 1 bay leaf Salt to taste 3 tablespoons oil for frying

Soak the rajma overnight and cook in a pressure cooker until soft. Heat the oil in a wok. Add the cumin seeds, bay leaf and cinnamon stick. When the cumin seeds crackle, add the ginger and garlic paste and fry well. Add the onions and fry well until golden brown. Add the tomatoes and all spices and fry well until oil separates. Reduce the flame to medium. Add the rajma and salt to the wok and close the wok with a lid to simmer for 10 minutes. After simmering, remove the lid and cook for an extra 10 minutes or more until the gravy is thick. Garnish with coriander leaves. Serve hot with chapattis or rotis.

method

2 tablespoons chopped coriander for garnishing weight preparation time

12 hours cooking time

30 mins

1 cup or 184 gm of rajma

carbohydrate

protein fat

energy

112.8 gm 41.5 gm 2.0 gm

620 cal

Most dhals can be made with this recipe. Select the dhal with the lowest glycemic index for lowering blood sugar levels.

dhals | { 67 }


Soy bean masala serves 4

1 cup soybeans 1 medium sized onion 1 tomato ½ teaspoon ginger paste ½ teaspoon garlic paste 1 inch cinnamon stick 1 teaspoon chili powder 1 teaspoon garam masala ¼ teaspoon turmeric ½ teaspoon cumin seeds 1 bay leaf Salt to taste 3 tablespoons oil for frying 2 tablespoons chopped coriander for garnishing

Soak the soybeans overnight. Drain the water completely, add fresh water and cook in a pressure cooker until soft. This helps decrease the gas content of the beans. Heat the oil in a wok. Add the cumin seeds, bay leaf and cinnamon stick. When the cumin seeds crackle, add the ginger and garlic paste and fry well. Add the onions and fry well until golden brown. Add the tomatoes and all spices and fry well until oil separates. Reduce the flame to medium. Add the soybeans and salt to the wok and close the wok with a lid to simmer for 10 minutes. After simmering, remove the lid and cook for an extra 10 minutes or more until the gravy is thick and the beans are well cooked. Mash a few beans to make the gravy come together. Garnish with coriander leaves. Serve hot with chapattis or rotis.

method

preparation time

12 hours cooking time

1 hour

weight

1 cup or 256 gm of soybeans

carbohydrate

protein fat

energy

28.3 gm 33.2 gm 17.4 gm

376 cal

{ 68 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Dhal medley with vegetables serves 4

¼ cup rajma ¼ cup masoor dhal ¼ cup chana dhal ¼ cup moong dhal ¼ cup toor dhal 2 medium sized onions 2 tomatoes 1 tablespoon fenugreek leaves ¼ cup eggplant ½ cup white pumpkin 4 peppercorns powdered 1 teaspoon ginger paste 1 teaspoon garlic paste 1 inch cinnamon stick

Soak the dhals for about 6 hours and cook in a pressure cooker until soft. Heat the oil in a wok. Add the cumin seeds, bay leaf and cinnamon stick. When the cumin seeds crackle, add the ginger and garlic paste and fry well. Add the onions and fry well until golden brown. Add the tomatoes, fenugreek leaves and all spices and fry well until oil separates. Reduce the flame to medium. Add the dhals, vegetables and salt to the wok and close the wok with a lid to simmer for 10 minutes. After simmering, remove the lid and cook for an extra 10 minutes or more until the vegetables are cooked and the gravy is thick. Garnish with coriander leaves. Serve hot with chapattis or rotis.

method

1 teaspoon chili powder 1 teaspoon garam masala ¼ teaspoon turmeric ½ teaspoon cumin seeds 1 bay leaf Salt to taste 3 tablespoons oil for frying 2 tablespoons chopped `coriander for garnishing

preparation time

7 hours

weight

1 0z or 28 gm of mixed dhal

carbohydrate

protein fat

energy

2.5 gm 1.1 gm 1.7 gm

32 cal

Other vegetables of choice can also be added to make it a wholesome meal.

cooking time

1 hour

dhals | { 69 }


chapter 8

chapatis/ rice

{ 70 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Soy chapattis

serves 4

1 Cup Whole wheat flour (Atta) 1 cup Soya flour 3 tablespoons of oil Melted Ghee Salt to taste

preparation time

30 minutes

method preparation of the dough :

Mix the flours and the salt. Make a mound of flour with a well in the middle. Add just enough water to make the dough. Add 1 table spoon of oil and continue kneading to form a ball of dough. Add more oil if necessary and knead well for 15 minutes. The dough should not stick nor should it be too hard. Cover with damp kitchen towel or a plastic film to prevent it from drying. rolling the chapattis : Knead the dough again until soft and make balls approx 3 cm in diameter. On a floured board, roll each ball of dough into a flat round. Pre-heat the girdle (tawa), Put the roti on the tawa. When the roti changes color to a slightly darker shade and a few blisters appear on the surface, turn it over. Cook on both sides till it is golden brown all over. Brush the top with ghee and serve hot.

weight

1 cup wheat flour=120 gm

carbohydrate

protein fat

87.1 gm 16.4 gm

2.2 gm

energy

407 cal

weight

100 gm of soy flour

carbohydrate

protein fat

energy

38 gm 47 gm 1 gm

330 cal

To decrease the carbohydrate content further, the ratio of wheat to soy can be varied.

chapatis/ rice | { 71 }


Missi roti serves 4

½ cup Whole wheat flour (Atta) ½ cup Soya flour 1 cup Chickpea flour 1 tablespoon of oil 1 teaspoon chili powder ¼ teaspoon turmeric powder 1 teaspoon cumin powder Salt to taste Flour for dusting and rolling Melted ghee (optional)

preparation time

30 minutes

method preparation of dough :

Mix salt, flours and spices. Make a mound of flour with a well in the middle. Add water slowly and start mixing the flour and knead. Add 1 table spoon of oil and continue kneading to form a ball of dough. The dough should not stick nor should it be too hard. Cover with damp kitchen towel or a plastic film to prevent it from drying.

rolling the chapattis :

Knead well again the dough and make balls approx 3 cm in diameter. On a floured board, roll each ball of dough into a flat round. Pre-heat the girdle (tawa). Put the roti on the tawa. When the roti changes color to a slightly darker shade and a few blisters appear on the surface, turn it over. Cook on both sides till it is golden brown all over. Brush the top with ghee and serve hot.

weight

1 cup or 120 gm of wheat flour

carbohydrate

protein fat

87.1 gm 16.4 gm

2.2 gm

energy

407 cal

weight

100 gm of soy flour

carbohydrate

protein fat

energy

38 gm 47 gm 1 gm

330 cal

{ 72 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


weight

1 cup of chana flour =92 gm

carbohydrate

protein fat

53.2 gm 20.6 gm 6.2 gm

energy

356 ca

chapatis/ rice | { 73 }


Stuffed parathas serves 4

½ cup Whole wheat flour (Atta) ½ cup Soya flour 1 cup Chickpea flour

wholesome meals as they contain almost all nutrients all in one dish. They can be eaten plain just with yoghurt or as part of an elaborate meal.

parathas make

1 tablespoon of oil 1 teaspoon chili powder ¼ teaspoon turmeric powder 1 teaspoon cumin powder Salt to taste Flour for dusting and rolling Melted ghee (optional) Stuffing mixture as described below

variations for the stuffing :

Finely chopped spinach and crumbled paneer Finely chopped methi (fenugreek leaves) Finely grated radish Finely grated cauliflower Chopped onions Pudina or mint leaves finely chopped Dhal (boiled and mashed gram) Soft tofu crumbled Stuff with anything leftover in the fridge. (Mash the leftover veggies or dhal and knead with the flours adding water only if necessary)

method preparation of the dough :

Mix salt, flours and spices. Make a mound of flour with a well in the middle. Add the spinach and paneer mixture and start mixing the flour and knead. Add just enough water to make the dough. Add 1 table spoon of oil and continue kneading to form a ball of dough. The dough should not stick nor should it be too hard. Cover with damp kitchen towel or a plastic film to prevent it from drying and refrigerate. Remove from the fridge only before preparation of the paratas. rolling the chapattis :

Knead well again the dough and make balls approx 4 cm in diameter. On a floured board, roll each ball of dough into a flat round. These paratas will be slightly thicker than the plain ones. Pre-heat the girdle (tawa) Put the parata on the tawa. When the parata changes color to a slightly darker shade and a few blisters appear on the surface, turn it over. Cook on both sides till it is golden brown all over. Brush the top with ghee and serve hot.

preparation time

30 minutes

weight

1 cup or 120 gm of wheat flour

carbohydrate

protein fat

energy

87.1 gm 16.4 gm 2.2 gm

407 cal

−>

{ 74 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns

contd


chapatis/ rice | { 75 }


weight

100 gm of soy flour

carbohydrate

protein fat

38 gm 47 gm

1 gm

energy

330 cal

weight

1 cup or 92 gm of chana flour

carbohydrate

protein fat

energy

53.2 gm 20.6 gm 6.2 gm

356 cal

The carbohydrate content of one cup of the above mentioned vegetables is as less as 1 gm for methi, spinach and about 3 to 5 gm only for the others.

{ 76 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Bisi-Bela Baath serves 4

1 cup oat bran ½ cup toor dhal ½ cup white pumpkin cut in cubes ¼ cup eggplant ½ cup peppers cut in squares Tamarind, small lemon size (squeeze out the juice and keep aside) 10 curry leaves Pinch of turmeric powder Salt to taste 3 tablespoons oil for frying ½ cup ghee 2 tablespoons chopped coriander for garnishing

For the masala: ½ cup coconut (this amount can be varied) 2 teaspoon coriander seeds 3 to 4 cloves 4 red chilies 4 peppercorns powdered 1 inch cinnamon stick 2 green chilies 2 tablespoons of chana dhal 1 ½ teaspoons cumin seeds 1 teaspoon methi seeds Pinch of asafetida

popular rice dish prepared elaborately with rich spices and herbs. Most rice dishes can be prepared by substituting rice with wheat bran or oat bran. this is a very

Take a little oil in the wok; add all the ingredients for the masala except the coconut. Roast them and at the end add coconut and roast it, too, to a golden brown. Grind with sufficient water and make a paste. Keep the paste aside. Cook the toor dhal in the pressure cooker and keep aside. Dissolve the oat bran in 1 ½ cups of water and keep aside. Take a big pot; add 2 cups of water and the tamarind juice and boil. When it comes to a boil, add the vegetables. Once the vegetables are semi- cooked, add the cooked toor dhal, oat bran and the masala, turmeric powder and salt. Continue cooking on a low flame till all the ingredients come together and the bran is cooked. Pour the ghee on top. Garnish with chopped coriander leaves, curry leaves and ghee roasted cashews. Serve hot with raita. Alternatively wheat bran can be used as well.

method

weight

1 cup oat bran= 94 gm

carbohydrate

protein fat

62.2 gm 16.3 gm

6.6 gm

energy

231 cal

weight

1 cup toor dhal= 94 gm

preparation time

1 hour

carbohydrate

protein fat

62.2 gm 16.3 gm 6.6 gm

energy

231 cal

chapatis/ rice | { 77 }


Green coriander chutney serves 4

1 big bunch coriander leaves ½ an onion 1 tomato 1 teaspoon ginger paste 1 teaspoon lime juice 5-6 green chilies Salt to taste

Wash the coriander leaves very well and drain off the water completely. Grind all the ingredients together in a blender without water to a fine paste.

method

Cut the four corners of the bread. Spread one slice of bread with butter and the other with chutney and add sliced tomatoes and/or cucumbers as desired. Close sandwich and cut diagonally to serve.

chutney sandwiches

preparation time

15 minutes weight

4 gm or Âź cup of coriander

carbohydrate

protein fat

0.1 gm 0.1 gm

0 gm

energy

1 cal

weight

100 gm of whole wheat bread

carbohydrate

protein fat

energy

40.7 gm 10.4 gm 2.5 gm

979 cal

Use only thin sliced bread to decrease the carbohydrate content of the dish. Mint leaves can be added instead of coriander or a combination of the two.

{ 78 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


chapatis/ rice | { 79 }


Raita serves 4

250 ml natural yogurt ½ cucumber, grated or finely chopped 1 green chili, finely chopped ¼ teaspoon cumin powder ¼ teaspoon chat masala Salt to taste 2 tablespoons chopped coriander for garnishing

is a yoghurt based dish mixed with vegetables and mildly seasoned with herbs and spices. It has a cooling effect on the palate and hence always eaten with hot curries and other spicy Indian food.

raita

Beat the yogurt till it is smooth. To it add all the other ingredients and mix well.

method

Garnish with chopped coriander and serve chilled. variations

preparation time

15 minutes

1) Onion raita: (chop onions finely and mix with all other ingredients) 2) Tomato raita: (chop tomatoes finely and mix with all other ingredients) 3) Boondhi raita: Boondhi can be purchased in all Indian grocery stores. Add boondhi to the yoghurt with all the spices. It should be added just before serving. Instead of the chili, add ½ teaspoon chili powder.

weight

carbohydrate protein fat

energy

1 cup or 120 gm of yogurt

7.5 gm 5 gm 3.8 gm

90 cal

{ 80 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


chapter 9

desserts

chapter name | { 81 }


Sweet crepes

serves 4

(This recipe contains eggs.)

3 tablespoons of chana flour 2 eggs 1/2 cup full fat milk or as required 2 tablespoons splenda or per taste 2 tablespoons melted butter

preparation time

30 minutes

Whisk the flour and the eggs together in a large mixing bowl. Slowly stir in the milk. Add the splenda and butter, and beat the mixture until smooth. The batter should be to a medium-thick pouring consistency. Heat a griddle or frying pan to medium. Lightly spray with cooking oil or butter for better flavor. Pour the crepe mixture onto the heated surface, about Âź cup or a ladleful for each crepe. Slowly spread out from the middle making it thin, even and round. Cook each side until golden brown. Gently remove and place on a plate. Place waxed paper between cooked crepes to prevent sticking. This will make 6 to 8 crepes.

method

variations

Strawberry stuffing: Blend strawberries with ricotta cheese and cinnamon. Blueberry Stuffing: In a bowl, gently fold together the blueberries, splenda and sour cream. There are sugar free jams available and these can be used as fillings too. Check the carbohydrate content before doing so. Put a generous teaspoonful of filling in the middle of each crepe and fold into a fat rectangle. Put the stuffed crepes into an oiled baking dish and brush them with melted butter. Bake in a preheated moderate oven at 180 degrees for 2 to 3 minutes.

weight

1 cup or 92 gm of chana flour

carbohydrate

protein fat

energy

53.2 gm 20.6 gm 6.2 gm

356 cal

{ 82 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


weight

1 cup whole milk

carbohydrate

protein fat

energy

0 gm 0 gm 5 gm

50 cal

desserts | { 83 }


Mung bean vermicelli Kheer serves 8

½ cup mungbean vermicelli broken into 1 inch sticks 2 cups whole milk 1 can of evaporated milk ¾ cup splenda, it can be adjusted to taste 5 crushed Cardamoms A pinch of Saffron (Kesar), soaked in lukewarm milk 1 tablespoon of cashew nuts fried in ghee

Fry ½ cup vermicelli in ghee and keep aside. Heat 2 cups of milk in a vessel. When the milk boils and begins to rise, lower the heat and add ½ cup of vermicelli (fried in ghee) and keep stirring until the vermicelli is soft and cooked. Reduce to medium flame, add the evaporated milk and bring it to a boil. Remove from the flame; add the crushed cardamoms and splenda. Soak saffron strands in some warm milk, stir it well and add it to the kheer. Garnish with the fried cashew nuts. Allow to cool and serve chilled. It can also be served hot.

method

2 tablespoon of ghee

preparation time

1 hour

weight

1 serving = 56 gm

carbohydrate

protein fat

8.4 gm 1.1 gm

1.5 gm

energy

180 cal

weight

1 cup whole milk or 240 gm

carbohydrate

protein fat

12 gm 8.0 gm

8 gm

energy

150 cal

weight

1 cup evaporated milk or 252 gm

carbohydrate

protein fat

energy

25.3 gm 0 gm 17.2gm

338 cal

{ 84 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Ras Malai

serves 6-8

2 cups whole milk ricotta cheese (avoid low fat cheese) 1 cup splenda or as per taste 2 cups half & half milk 1/4 teaspoon crushed cardamom seeds 2 tablespoons crushed unsalted green pistachios, (or unsalted almonds or both) Pinch of saffron (optional)

is a sweet dish made of cream cheese patties soaked in sweetened, thickened milk. The milk is flavored with pistachios, saffron and cardamom. ras malai

Traditionally, it is made from homemade fresh cheese called Paneer. However, we can also use ingredients like ricotta cheese which are readily available in the grocery stores. Preheat the oven to 350 degrees. Mix the cheese with ½ cup of splenda until smooth and spread it out evenly on a baking tray. Bake at 350 degrees for 25 to 30 minutes or until it sets. It should not get brown. Remove from the oven, and cut into serving-sized squares and place in a serving dish. Mix the other ingredients, except the pistachios well in a separate dish and pour over the squares. Chill for 2-3 hours. Serve the rasmalai topped with pistachios.

method preparation time

1 hour

weight

1 cup or 246 gm of ricotta cheese

carbohydrate

protein fat

7.5 gm 27.7 gm

31.9 gm

energy

428 cal

weight

1 cup or 242 gm of half and half cream

carbohydrate

protein fat

10.4 gm 7.2 gm 27.8 gm

energy

315 cal

desserts | { 85 }


−>

{ 86 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns

contd


Sweet parathas: Poli serves 4

1 cup whole wheat flour (Atta) 1 cup soy flour ¼ teaspoon turmeric powder 3 tablespoons of oil ¾ cup splenda or as desired 1 cup chana dhal 4 cardamoms peeled and powdered Melted Ghee: ½ cup

preparation time

1 hour

method for the dough :

Mix the flours and turmeric. Make a mound of flour with a well in the middle. Add just enough water to make the dough. Add 1 table spoon of oil and continue kneading to form a ball of dough. Add more oil if necessary and knead well for 15 minutes. The dough should not stick nor should it be too hard. Cover with damp kitchen towel or a plastic film to prevent it from drying.

Cook gram dhal in a pressure cooker with water till soft. Drain off any extra water until the dhal is totally dry. Mix the dhal, splenda, crushed elaichi (or powdered cardamom) and make a smooth filling by grinding in a dry grinder. Take some dough and spread it into a broad chapathi. Keep a ball of filling in the middle and fold from all sides. Keeping the hand well greased with oil, slowly and carefully press the filled poli to spread into a thin and uniform round. This can be done either on a floured board or a greased plastic film. It can also be done with a rolling pin as it is simpler. Heat the tawa. Apply a little ghee. Cook the poli carefully by turning it on both sides on a medium flame. Apply ghee liberally to the poli. Serve hot with ghee or a cup of warm milk. for the stuffing

weight

1 cup or 120 gm of wheat flour

carbohydrate

protein fat

87.1 gm 16.4 gm 2.2 gm

energy

407 cal −>

desserts | { 87 }

contd


weight

100 gm of soy flour

carbohydrate

protein fat

38 gm 47 gm

1 gm

energy

330 cal

weight

100 gm of chana dhal (uncooked)

carbohydrate

protein fat

energy

47.4 gm 25.4 gm 3.7 gm

327 cal

{ 88 } | gr eat r eci pes desserts w i t h gr | {eens, 88 } gr a i ns a nd bea ns


Badam Kheer serves 4

1/2 cup almond (Badam) or powdered badam if readily available 2 cups whole milk or a can of evaporated milk 3 tablespoons splenda, it can be adjusted to taste 5 crushed cardamoms Pinch of saffron (Kesar), s oaked in lukewarm milk 1 tablespoon of full cream

preparation time

1 hour cooking time

20 minutes

is a milk based dessert/drink prepared by cooking almonds in milk and sugar. It is then flavored with saffron and cardamoms. badam kheer

Boil some water in a sauce pan. Add the almonds when the water starts boiling and cook for 2 minutes. Alternatively soak the almonds overnight. Remove the skin of the almonds and grind to a fine paste with some milk. Boil the milk in a thick bottomed pan. When the milk begins to boil, add the almond paste and cook over a low flame stirring continuously. When using evaporated milk, boil the almond paste or powder with just sufficient milk to cook the almonds and then add the tin of evaporated milk and a little cream for texture and taste. The kheer can be made to the consistency desired. Remove from the flame; add the crushed cardamoms and splenda. Soak saffron strands in some warm milk, stir it well and add it to the kheer. Garnish with slivered almonds. Alternatively, some cashews can also be soaked and made into a paste with the almonds. Allow to cool and serve chilled. It can also be served hot.

method

weight

1 cup or 95 gm of ground almonds

carbohydrate

protein fat

energy

18.8 gm 20.2 gm 48.1 gm

549 cal


index

1) Berry milkshake

29) Palak paneer

2) Soy Berry Smoothie

30) Karela Fry

3) Sweet lassi

31) Paneer in rich creamy sauce

4) Salted lassi

32) Spicy cauliflower

5) Masala chai

33) Doodhi kofta (bottle-gourd)

6) Cold coffee with ice-cream

34) Stuffed chilies in rich creamy sauce

7) Greek feta cheese salad

35) Bhindi masala (okra)

8) Spinach and apple salad

36) Dahi Bhindi (okra in yogurt sauce)

9) Sprouted moong dhal salad

37) Vegetable Chow Mien

10) Spinach and sweet strawberry salad

38) Stuffed capsicum

11) Warm Goat Cheese Salad

39) Baigan burta or roasted eggplant in

12) Cream of Mushroom Soup

tomato gravy

13) Palak soup (spinach)

40) Stir fry paneer with peppers

14) Cream of zucchini soup

41) Pakodi kadhi

15) Clear soup with vegetables

42) Rajma or red kidney beans

16) Lentil vadas

43) Soy bean masala

17) Dahi vadas

44) Dhal medley with vegetables

18) Medu vadas

45) Soy chapattis

19) Bhajias

46) Missi roti

20) Dosa

47) Stuffed parathas

21) Besan Dosa

48) Bisi-Bela Baath

22) Crepes

49) Green coriander chutney

23) Mung bean vermicelli upma

50) Raita

24) Soya idlis

51) Sweet crepes

25) Oat bran upma

52) Mung bean vermicelli Kheer

26) Moong dhal pesarettu

53) Ras Malai

27) Adai (mixed lentil pancake)

54) Sweet parathas: Poli

28) Karela subzi (bitter gourd)

55) Badam Kheer

{ 90 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


{ 92 } | gr eat r eci pes w i t h gr eens, gr a i ns a nd bea ns


Great Recipes with Greens, Grains and beans