e-Book of Healthy Recipes By Narmada Kidney Foundation

2ND EDITION

e a l H th i g l e h t D s

E-BOOK BY NARMADA KIDNEY FOUNDATION

y

HEALTHY RECIPES

03/12/2021

INDEX

Preface

2 03

Mix Veg Soup

05

Pumpkin Ragi Soup

06

Pumpkin – Apple Smoothie

07

Raw Mango Sharbat

08

Divine health drink

09

Cucumber Chunda

11

Green Sauce

12

Salsa Sauce

13

Pear Chutney

14

Peas Chutney

15

Capsicum Cup

17

Vegetable Momos

18

Spinach Rolls

19

Cabbage Pakodas

21

Thalipith

23

Baked Finger Sandwiches

24

Hariyali Tikki

25

Khakra Chaat

26

Baked Papdi Chaat

27

Healthy Muthia

28

D r . Bh a r a t V . S h a h MD. DNB ( Ne p h r o l o g y ) Dire c t o r , I nstitute o f Rena l S c i ences, Global Hospital, Mumb a i Mana g i n g Trustee, Narm a d a Kidney Fo undation Pres i d e n t , Indian Society of Nephrology , W e s t Z o n e

Ms. Zamu r r u d M . P a t e l R D , P.G.D . (Diet e t i c s) Chie f Diet ician , Glob a l H o spital, Mumbai Chap ter C o n v e n or- Indian Dietetic Associatio n M u m b a i C h a p t e r

3 PREFACE E-BOOK ON HEALTHY RECIPES FOR ALL

The number of people developing chronic kidney disease (CKD) is increasing all over the world. This increase is due to rising number of people developing life style disease like obesity, diabetes and hypertension. Out of 100 people developing chronic kidney disease, almost 60 are due to diabetes and hypertension. With India having one of the highest numbers of diabetic and hypertensive subjects, the incidence and prevalence of CKD is likely to be amongst the highest in the world.

Chronic kidney disease in most cases results in progressive decline in kidney (renal) function because the cause cannot be eliminated. For Example, diabetes and hypertension cannot be eliminated but can be controlled. Unfortunately, in most subjects’ diabetes and hypertension remains poorly controlled because it is often asymptomatic and requires change in lifestyle. Further, once kidney disease develops, it is complicated by worsening hypertension and metabolic changes which also contribute to progressive decline in kidney function. Eventually, over the years practically entire kidney function is lost. This stage is called end stage renal disease (ESRD). Once ESRD develops, there are only 2 treatment options: lifelong dialysis or kidney transplant.

Kidney transplant is a far superior option to dialysis for patients with ESRD. The results of kidney transplant have significantly improved and those with successful kidney transplant return to near normal quality of life. They often tend to gain too much weight. They need a different diet.

For patients who cannot go for transplant, dialysis is the only option. These patients often need to maintain salt, potassium, and fluid restriction. Maintaining adequate food intake with these restrictions is a big challenge. Thus, undernutrition is a common complication in dialysis patients.

Following a diet is difficult unless the food is tasty. It is this fact that motivated us to come out with a recipe book. We at Narmada Kidney Foundation organize a diet workshop every year. In this workshop, participants prepare food items meant for patients with CKD. The dishes judged to be most tasty are given the prizes. The recipes of prize-winning food items have been compiled.

In this 2nd edition of our book, we provide healthy recipes for all. We plan to come out with subsequent editions to provide more recipes for kidney patients. We also plan to come out with healthy recipes to prevent diabetes and hypertension and recipes for patients with diabetes and hypertension with the hope that prevention and control of diabetes and hypertension which are major causes of CKD will reduce the incidence of CKD.

DR. BHARAT V. SHAH

MS. ZAMURRUD M PATEL

MD, DNB (Nephrology)

RD

Narmada Kidney Foundation

Narmada Kidney Foundation

4

Healthy Recipes

KIDNEY PATIENTS WHO HAVE RESTRICTIONS OF SODIUM, POTASSIUM ETC. KINDLY CONTACT YOUR REGISTERED DIETICIAN BEFORE USING THESE RECIPES

5

INGREDIENTS Drumstick Bottle Gourd Ca r r o t Sweet Corn Tomato Gi n g e r P a s t e Salt and Black Pepper Powder

1 50 gm 25 gm 25 gm 100 gm ½ tsp to taste

METHOD Mix all the ingredients together.

Boil thoroughly for 5 minutes.

Serve hot

NUTRITIVE VALUE Calories (Kcal) 67.6 Protein (gm) 2.49 Sodium (mg) 27.03 Potassium (mg) 349.19

MIX VEG SOUP

PUMPKIN

RAGI

6

SOUP

YUM! YUM! YUM!

INGREDIENTS

Roasted Ragi Flour – 15 gm Tomato – 100 gm P u m p ki n – 100 gm Salt, Jeera Powder to taste Mint Leaves for garnish

NUTRITIVE VALUE Calories (Kcal) 91.6 Protein (gm) 3.88 Sodium (mg) 21.37 Potassium (mg) 523.45

METHOD Clean tomato and pumpkin and cut into pieces. Boil them for 10 minutes in cooker. Crush after cooling in mixer grinder.

Add roasted ragi flour and all masala to taste and mix well.

Garnish with chopped mint leaves.

Serve hot

7

DELICIOUS SMOOTHIE

Pumpkin Apple Smoothie INGREDIENTS P u m p ki n Apple Soya milk Cinnamon powder Black dates

150g (Boiled) 1 medium 1 cup 1 tsp 1 soaked and crushed

METHOD Blend all the ingredients and serve cold

NUTRITIVE VALUE Calories (Kcal) Protein (gm) Sodium (mg) Potassium (mg)

229 6.86 91.63 678

Seasonal Juices

8

RAW MANGO SHARBAT SUMMER DRINKS

INGREDIENTS Mango

- 100 gm

B la c k P e p p e r , M i n t & Ginger to taste

NUTRITIVE VALUE Calories (Kcal) Protein (gm) Sodium (mg) Potassium (mg)

50 0.69 33.15 147

METHOD Take out the pulp from the Mango.

Add black pepper, mint & ginger according to the derived taste Add water according to the dilution needed.

Serve it in a glass with 2-3 ice cubes

HEALTHY RECIPES Seasonal Drinks

DIVINE

HEALTH

9

DRINK

INGREDIENTS Roasted Ragi Flour

10 gm

Roasted Yellow Mung Dal Flour

10 gm

Roasted Wheat Flour

10 gm

M i lk

100 ml

Salt / Sugar to taste

METHOD Mix all the above roasted flour together.

Heat 1 glass of water Add the above flour mixture Add pinch of salt or sugar Simmer for five mins.

Add 100 ml of milk Serve Hot / Cold

NUTRITIVE VALUE

Calories (Kcal) Protein (gm) Sodium (mg) Potassium (mg)

165.13 7.29 27.18 311.5

10

HEALTHY RECIPES FOR ALL Healthy Food

Cucumber Chunda

INGREDIENTS

11

METHOD

1. Cucumber 2. Lemon 3. Sugar 4. Chilli powder

- 50 gm - ½ Number - 20 gm - pinch

5. Water

- 25 ml

Grate the cucumber after washing and peeling. Prepare sugar syrup using 20 gm sugar and 25 ml water. When it starts boiling add cucumber and chilli powder.

Cook till it thicken. Then cool it and add Lime juice. Serve along with meals

Calories (Kcal) NUTRITIVE VALUE

88.0

Protein (gm)

0.4

Sodium (mg)

3.1

Potassium (mg)

99

Note – For Diabetic patients sweetener can be used instead of sugar

12

INGREDIENTS

1.

Spinach

25 gm

2.

Onion

50gm

3.

Green chilli

4.

Lemon juice

5.

Crushed Garlic flakes 2 in no.

6.

Oil

7.

Salt to taste

5 few drops ½ tsp

METHOD 1. Puree spinach, onion and green

NUTRITIVE VALUE Calories (Kcal)

57.00

Protein (gm)

0.6

Sodium (mg)

12.6

Potassium (mg) 236

c h i l l i .

2. Take oil add crushed garlic, followed by puree of spinach, onion and green chilli. Cook till thicken.

3. Cool and add lemon juice.

Note – For Hypertensive patients vinegar can be used instead of salt

13

SALSA SAUCE INGREDIENTS

METHOD

Tomato

100gm

Blanch the tomatoes. Peel the skin. Finely

Red chili powder

½ tsp

chop the tomatoes. Prepare tamarind

Oregano (without salt)

¼ tsp

Jaggery

5gm

Garlic flakes

2 in no.

Tamarind water

2 tsp

Lemon juice

few drops

Coriander leaves

few

Oil

½ tsp

Salt to taste

water. Take oil add garlic, followed by tomatoes and then the rest of the ingredients. Crush oregano in the palms and then add. Cook till done

NUTRITIVE VALUE Calories (Kcal)

63

Protein (gm)

0.9

Sodium (mg)

9.7

Potassium (mg)

204

Note – For Hypertensive patients vinegar or lime juice can be used instead of salt For Diabetic patients sweetener can be used instead of sugar

14

Ingredients Pear Mint Lime Juice Green Chilli Salt to taste

Method

- 25 g - 5g - ½ Number - ¼ Number

Clean and wash mint, green, chilli and Pear.Grind together. Squeeze the lime juice before serving

Nutritive Value Calories (Kcal) Protein (gm) Sodium (mg) Potassium (mg)

11 0.23 1.2 53.5

NOTE – FOR HYPERTENSIVE PATIENTS VINEGAR OR LIME JUICE CAN BE USED INSTEAD OF SALT

15 PEAS CHUTNEY

NUTRITIVE VALUE

INGREDIENTS

1. Peas 2. Green chilli

- 10 g - ¼ Number

Calories (Kcal)

8

3. Garlic

- 1 flake (small)

Protein (gm)

0.7

4. Ginger

- 1 small piece

Sodium (mg)

0.4

5. Lime juice

- ½ tsp.

Potassium (mg)

24.9

METHOD

Grind all the above ingredients together

Note – For Hypertensive patients vinegar or lime juice can be used instead of salt

16

HEALTHY RECIPES FOR ALL HEALTHY FOOD

17

Capsicum Cup Ingredients

Chutney

Capsicum

-2

Cauliflower

- 25 gm

Green peas

- 25 gm

French beans

- 50gm

Carrot

- 50 gm

Green mangoes

- 50gm

Lime

- 1 No.

mint leaves to make green chutney. Add lime juice

-5g

Green chillies

-1

Mint leaves

- few

Lime

- 1 No.

Salt to taste

Nutritive Value:

Salt & Chilli powder to taste

Grind the coriander & green chillies and

Coriander

Calories (Kcal)

98

Protein (gm)

5.6

Sodium (mg)

59.5

Potassium (mg)

697.6

Method Boil the Vegetable i.e. French beans, green peas and carrot. Mix them all and prepare a vegetable mix. Make small pieces of green mango by chopping it fine. Add it to the mix. Add chilli powder and few drops of lime juice. Take the capsicum and remove the seeds from centre and fill in with this vegetable mix. Bake or steam for 5 minutes and serve hot with green chutney.

Note – For Hypertensive patients vinegar or lime juice can be used instead of salt

VEGETABLE MOMOS

18

NUTRITIVE VALUE C a l o ries (Kcal) P r o t ein (gm) S o d ium (mg) P o t a ssium (mg)

148 3.04 6.5 1 7 2 .5

INGREDIENTS R i c e Flour - ¼ c u p R e d Capsicum - ¼ m e d i u m – F i n e l y C h o p p e d S p r i ng Onions – 1 – F i n e l y C h o p p e d C a b bage Grated - ¼ m e d i u m G i n g er-Garlic-Ch i l l i p a s t e – As p e r T a s t e C h i l li sauce – 2 d r o p s S a l t to taste O i l - 1 tsp

METHOD A d d water to r i c e f l o u r . C o o k a n d k n e a d t h e r i c e f l o u r .

T a k e a non-stick p a n , a d d o i l a n d s a u t é g i n g e r g a r l i c p a s t e.

A d d whites of t h e s p r i n g o n i o n , c a b b a g e , r e d c a p s i c u m a nd s a u t é. Add chill i s a u c e a n d am c h u r p o w d e r . F i l l t h e s t u f f i n g in t he momo fl o u r a n d m o u l d i n t h e d e s i r e d s h a p e . S t e a m it a n d serve Hot !

Note – For Hypertensive patients vinegar or lime juice can be used instead of salt

19

Spinach Rolls Ingredients

Chutney

Spinach Carrot Onion (chopped) Boil Potato Green Chilli Salt Oil Rice Rava

Coriander Green chillies Mint leaves Lime Salt to taste

- 75 gm - 30 gm -30 g - 25 g - 1 No. (chopped) - To taste - 3 gm - 5 gm

-5g -1 - few - 1 No.

Grind the coriander & green chillies and mint leaves to make green chutney. Add lime juice

Method Keep aside- 2 spinach leaves, wash chop and cook the remaining spinach. Add the washed carrot to it. Heat oil, add onions and add salt, green chilli to it.Add the spinach and carrot mixture.Add boil potato and rice rava. Shape into 2 rolls. Place roll in spinach leaf and wrap the leaf around it.Steam them and serve with a toothpick.Serve hot with chutney.

Nutritive Value Calories (Kcal) Protein (gm) Sodium (mg) Potassium (mg)

106 3.4 51 750

Note – For Hypertensive patients vinegar or lime juice can be used instead of salt

20 CABBAGE PAKODAS A delicious item

INGREDIENTS

Cabbage

- 100 gm

Rice Flour

- 30 gm

Oil

- 5 gm

Green Chilli

- 1 No

Garlic Paste

- 1 tsp

Jeera Powder

- 1 tsp

Chilli Powder

- 1 tsp

METHOD

Grate the cabbage very finely. Add rice flour, chilli powder, green chilli and garlic

Salt to taste.

paste and salt. Mix well. Grease a thali and pour the latter. Steam it in a pressure cooker for 15 min. On cooling, cut into NUTRITIVE VALUE

Calories (Kcal)

174

Protein (gm)

5.7

Sodium (mg)

15.6

Potassium (mg)

265.4

pieces.Shallow Fry on a non-stick pan with 1 tsp of oil.

INGREDIENTS Jowar Flour – 15 gm Gram Flour – 15 gm Wheat Flour – 15 gm Bajra Flour – 15 gm Grated Cucumber – 50 m Grated Carrot – 50 gm Boil Peas – 25 gm Curd – 100 gm Red Chilli Powder – ¼ tsp Oil – 15 gm Dhana- jeera Powder to taste Salt to taste

Note – For Hypertensive patients vinegar or lime juice can be used instead of salt For Kidney patients instead of Jowar and Bajra flour can use rice and sago flour

NUTRITIVE VALUE Calories (Kcal) Protein (gm) Sodium (mg) Potassium (mg)

447 13.8 73.4 705

METHOD Mix all ingredients together.

Add water as required and knead dough.

Divide into 2 portion, spread evenly on tawa.

Roast on a pan using oil till light brown.

Can be served with hung curd / raita.

THALIPITH

21

22

NEW

New Recipes Recipes for All HEALTHY FOODS

23

Baked Finger Sandwiches

Ingredients

Nutritive Value

Rice Bhakri

- 1 Big

Calories (Kcal)

166

Grated Carrot

- 20 gm

Protein (gm)

3.8

Grated Cucumber

- 20 gm

Sodium (mg)

Grated Onion

- 10 gm

Potassium (mg)

Cabbage Paste

- 50 gm

Coriander Chutney

- 1 tsp

White Butter

- 1 tsp

Tomato Slice

– For garnish

20.8 260

Salt and pepper to taste

Method Add grated carrot, cucumber and onion together. Then add coriander chutney, salt, pepper and butter. Make a smooth paste. Cut the rice bhakri in 3 strips. Spread the vegetable paste on all 3 strips.

Garnish with Cabbage paste and Tomato slice.Bake for 5 minutes. Serve hot

Note – For Hypertensive patients vinegar or lime juice can be used instead of salt

24 HARIYALI TIKKI

INGREDIENTS

METHOD

Grate the boiled potatoes and

Cauliflower 50 g

cauliflower and keep it aside. Wash

Potato 50 g

and strain the methi leaves and then

Chopped Methi ½ cup Salt to taste

chop finely. Cut the green chilli. Mix the methi in the grated vegetables, and then add salt to taste. Add finely

Green chilli to taste

chopped green chilli, lime and

Lime Juice to taste

garam masala and make a pattice of

Garam masala to taste

it in a round or heart shape. Then roll it in rice rava. Roast on a nonstick pan using 1 tsp. oil. Serve hot.

Oil 1 tsp Rice Rava

Note – For Hypertensive patients vinegar or

NUTRITIVE VALUE

Calories (Kcal) -

139

Protein (gm) -

4.4

Sodium (mg) -

40.9

Potassium (mg) -

525.3

lime juice can be used instead of salt

25

KHAKRA INGREDIENTS CHAAT Dry Khakra Potato Peas Capsicum Tomato Onion Curd Coriander leaves Pepper Red chilli powder Salt to taste.

-2 - 25 g - 10 g - 20 g - 15 g - 10 g - 50 g - 2 tsp - ½ tsp - ¼ tsp

Note –

METHOD

Boil potato, peas and capsicum. Add the spices, boiled vegetables onion and tomato to the curds.Cook for about 3 - 4 mins on medium flame. Crush the khakras. Add to the mixture just before serving.

NUTRITIVE VALUE Calories (Kcal)

164

For Hypertensive patients vinegar or

Protein (gm)

7.04

lime juice can be used instead of salt

Sodium (mg)

23.1

Potassium (mg)

433.7

26

Baked Papdi Chaat NUTRITIVE VALUE Calories (Kcal)

281

Protein (gm)

13.6

Sodium (mg)

73

P o t a s s i u m ( m g ) 678.1

INGREDIENTS FOR PAPDI: Wheat flour Oats flour Chilli powder Coriander powder Cumin powder Turmeric powder FOR FILLING: Moong sprouts Beetroot Kokum water Tamarind pulp Pepper powder Coriander leaves garnishing 1 stem

METHOD ¼ cup ¼ cup ½ tsp 1 tsp 1 tsp ¼ tsp

½ cup 1 small 3 tsp 1 tsp 1 tsp for

Note – For Hypertensive patients vinegar or lime juice can be used instead of salt

FOR PAPDI: 1. In a bowl add wheat flour, oats flour, red chilli powder, turmeric powder, cumin powder, coriander powder and water to make dough.

2. Divide into portion and roll a thin chapatti, cut out papdis using a cookie cutter. Prick with a fork.

3. Preheat oven at 180 degrees. Arrange on baking tray and bake for 10-15 mins.

FOR FILLING: 1. Steam moong sprouts.

2. Boil and grate beetroot.

3. In a bowl add moong sprouts, grated beetroot, pepper powder, tamrind pulp, kokum water and mix well 4. Now arrange papdi in serving plate, add the filling, garnish with coriander leaves and serve immediately.

27

Healthy Muthia INGREDIENTS

FOR MUTHIA: Jowar + wheat flour Cabbage+Dudhi+Carrot (grated) Coriander – jeera powders Green chili – ginger paste Garam masala Paneer (grated) Lime juice Turmeric Coriander leaves Salt Oil Mustard seeds Curry leaves White till (sesame) Asafetida (hing)

METHOD

2 ½ cups 2 cups 2 tsp 2 tsp 2 tsp 1 tbsp 1 nos 2 - 3 pinch 3 tsp as per requirement 3 tbsp 1 tsp 3-4 leaves 1 tsp 3 pinch

FOR DIP: Mix roasted green chillies with crushed garlic, and blend it with roasted jeera powder, coriander leaves.

Add salt. Mix this with curd.

Prepare dough with the ingredients and make rolls. Steam this on a medium flame for 10-15 minutes Allow the rolls to cool, cut them into small round pieces.

Heat oil in pan; add mustard seeds, while they splutter add curry leaves, till and hing.

Now add the muthia pieces and mix thoroughly.

Serve hot with the dip

NUTRITIVE VALUE

Calories (Kcal) Protein (gm) Sodium (mg) Potassium (mg)

Note – For Hypertensive patients vinegar or lime juice can be used instead of salt

1326 30.1 67 1327

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