e-BOOK Healthy Recipes 2022 by NARMADA KIDNEY FOUNDATION

PREFACE

E B O O K O N H E A L T H Y R E C I P E S F O R A L L

Diet has an important role to play in management of obesity, diabetes, hypertension, and chronic kidney disease (CKD)

These life style diseases are leading causes of morbidity and mortality all over the world.

Knowing that diet can have a great impact on these life style diseases, one wonders why it is not widely practiced? This is because when one talks about dietary modification it gives a feeling about a diet that is very different from one that one enjoys and something very difficult to follow This is not necessarily true

This book shows that it is possible to enjoy modified diet when it is prepared in the right way. My hope is that by reading it, you will gain the knowledge and have a healthier, enjoyable diet

For me, this book isn’t just a book it’s a mission. It is a mission to provide different recipes which will make healthy diet enjoyable and if followed, can bring down the rising incidence of life style diseases. The author has compiled the healthy recipes from regular workshops organized every year and I am confident that all will find it very useful in following a diet that is not only enjoyable but also very healthy.

DR. BHARAT V. SHAH MD, DNB (Nephrology) Narmada Kidney Foundation

MS. ZAMURRUD M PATEL RD

Narmada Kidney Foundation

INGREDIENTS

D R I N K S

Guava 250 gm

Mint Leaves – 1 tsp Chopped Finely Ginger – 1 tsp Chopped Finely Amchur powder to taste

METHOD

Take out the pulp from the Guava. Add amchur, mint & ginger and mix well.

Add water according to the dilution needed. Serve it in a glass with 2 3 ice cubes.

Cucumber Sharbat

Ingredients

Cucumber 250 gm Mint Leaves 1 tsp Chopped Finely Ginger 1 tsp Chopped Finely Amchur powder to taste

Method

Wash peel and pulp the Cucumber Add amchur, mint & ginger and mix well. Add water according to the dilution needed Serve it in a glass with 2 3 ice cubes.

Nutritive

Calories (Kcal)

Protein (gm) Sodium (mg)

Potassium (mg)

Value 46 2 3 24 522

Mung Salad

Ingredients

Mung 15 gm

Corn 15 gm

Pomegranate 50 gm

Amchur Powder to taste

Coriander chopped for garnish

Method

Boil Mung and corn Mix it in a bowl together Add pomegranate to it. Add Amchur powder to taste Garnish with chopped coriander and serve

Nutritive Value:

Calories (Kcal)

Protein (gm)

Sodium (mg)

Potassium (mg)

INGREDIENTS

Oats flour 40 gm

Jowar flour 15 gm

Ragi flour 15 gm

Soya flour 15 gm Onions 10 gm

Lemon juice 5 ml Oil 5 ml Capsicum 15 gm

Paneer 50 ml

MINI METHOD

THEPLA

Chilli, Ginger, Garlic Paste to taste Palak 2 leaves (Finely Chopped) Amchur to taste

Heat the oil in a nonstick kadhai, add the onions and sauté for 2 minutes and add capsicum, paneer, coriander and sauté for 2 min Keep Aside

Combine oat flour, soya jowar and ragi flour and palak with spices like chili, garlic, ginger paste, and knead into soft dough using enough water. Roll out the mini thepla

Heat the tava and cook it. Spread a portion of the topping evenly over each mini thepla

GREEN Serve Hot

NUTRITIVE VALUE

Calories (Kcal)

Protein (gm) Sodium (mg) Potassium (mg)

494 23.4 17.4 605

Root Pattice

Sweet Potato 150 gm

Dudhi 50 gm

Green Peas 25 gm

Garam masala to taste

Amchur Powder to taste

Oil 5 ml

Boil Sweet Potato, Dudhi and Green Peas Mash together.

Add garam masala and amchur powder to tatse

Make small pattice and shallow fry on nonstick pan till golden brown

Serve hot.

METHOD

Suran 100 gm

Paneer 50 gm

Capsicum 1 tsp Finely

Carrot 1 tsp Finely Chopped

Curd 100 gm

Amchur powder

Black pepper powder to taste

30 gm Soaked Bajra

2 tsp Rava

Curd as required to soak

1 tsp green chilli paste

FOR GRAVY INGREDIENTS

25 gm Chopped Baby Corn

50 gm Chopped Red, Yellow, Green Capsicum

25 gm Chopped Cabbage

½ tsp Green Chilli sauce

1 tsp Soya sauce

¼ tsp Pepper ½ tsp corn flour

Water as required

1 tsp Oil

Vinegar and Salt to taste

For

Stir fry all the

on

flame in

Cabbage Pakodas

Ingredients

Cabbage 100 gm

Besan 30 gm Oil 5 gm Green Chilli 1 No Garlic Paste 1 tsp

Jeera Powder 1 tsp Chilli Powder 1 tsp Amchur to taste.

Method

Grate the cabbage very finely Add besan, chilli powder, green chilli and garlic 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 pieces. Fry on a non stick pan with only 1 tsp of oil

Nutritive Value

Calories (Kcal)

Protein (gm)

Sodium (mg)

Potassium (mg)

15 183 2.1 34.2 487

INGREDIENTS

For Stuffing:

150 gm Boiled Diced Raw

Banana

50 gm Green Peas

1 tsp Jeera

1 pinch of Hing

1 tbsp Chopped Coriander

1 tsp Lemon Juice

Salt to taste

For Outer Layer:

50 gm Wheat flour

1 tsp Methi leaves

METHOD

In a wheat flour mix salt, methi, water and knead a dough and keep it aside In a pan roast jeera and then add peas and hing

Cool for 2 minutes then add the above ingredients and make the filling. Roll the dough, fill the stuffing and make into samosa or any desire shape. Put these samosas in pre heat oven for 15 mins (190 degree) and 10 15 mins (100 degree)

Your Healthy (No Oil) Samosa is ready and enjoy without any guilt.

Soak oats and rice flakes and mix with boiled potatoes and turmeric.

Add finely chopped green chillies and squeeze the lime. Mash well and make small flat pattice like cutlets. Take a non-stick and add 1 tsp of oil. Roast the cutlets till light brown.

INGREDIENTS

Rice flakes

Boil White Chana

Green Chilli

Lime

Jeera

METHOD

Soak the rice flakes and mix with mashed boil chana and turmeric. Add finely chopped green chillies and squeeze the lime.

Mash well and make small flat pattice like cutlets. Take a non stick and add 1 tsp of oil. Roast the cutlets till light brown.

INGREDIENTS

Quinoa 30 gm

Green Peas, Broccoli and Carrot 150 gm

Green Chillies & Ginger paste ½ tsp

Sesame seed Few Salt to taste Oil 1 tsp

METHOD

Boil Broccoli and carrot. Mash and mix with boil Quinoa Add green chillies and ginger paste

Add salt to taste.

Prepare the dough after binding all the ingredients together

Prepare the moulds for the cutlet and sprinkle sesame seeds over the cutlet. Pan roasts the cutlet with oil until they are golden brown.

Serve hot with green chutney

QUINOA CUTLET

INGREDIENTS

Raw Banana 100 gm (Boiled and Grated)

Rice Flour 15 gm

Arrowroot Flour 15 gm

Oregano Flakes 1 pinch

Turmeric powder 1 pinch

Salt to taste

Chat Masala To Taste For garnish

RAW BANANA TACOS

A delicious item

METHOD

Mix and knead dough using Raw Banana, Rice Flour, Arrowroot Flour, Oregano flakes, turmeric powder and salt.

Roll into chapati and then cut into thin strips.

Pre Heat the Oven at 180 degrees. Bake the tacos for 15-20 minutes, till crisp.

NUTRITIVE

Garnish with Chat masala. Can serve with Tomato salsa. 104 2.03

METHOD

Mix and knead dough using MRagi ix and knead dough using MRagi ix and knead dough using Ragi Flour, Wheat Flour, FOregano lour, Wheat Flour, FOregano lour, Wheat Flour, Oregano

flakes, turmeric powder fand lakes, turmeric powder fand lakes, turmeric powder and amchur apowder. mchur apowder. mchur powder.

Roll into chapati and then Rcut oll into chapati and then Rcut oll into chapati and then cut into thin istrips. nto thin istrips. nto thin strips.

Pre Heat the Oven at P180 re Heat the Oven at P180 re Heat the Oven at 180 degrees. degrees. degrees.

Bake the tacos for 15 20 Bminutes, ake the tacos for 15 20 Bminutes, ake the tacos for 15 20 minutes, till tcrisp. ill tcrisp. ill crisp.

Garnish with Chat Gmasala. arnish with Chat Gmasala. arnish with Chat masala.

Can serve with Tomato CChutney. an serve with Tomato CChutney. an serve with Tomato Chutney.

Chat

Amchur,

powder, jeera Apowder) mchur,

powder, jeera Apowder) mchur,

30 gm Dalia (Wash and soak in water for ½ hour)

150 gm (Palak) to make Palak Pureed

1 Cup Boiled Palak Water

100 gm Finely Chopped Vegetables (Peas, Carrot, French bean, Tomato, Onions)

1 tsp ginger garlic paste

½ tsp green chilli paste

1 tsp Oil

Salt as per taste

METHOD

Heat 1 tsp oil in a cooker

Add ginger garlic paste and fry

Then add all vegetables and fry

Then add Dalia and fry

Add Palak puree to the mixture and cook for sometime

Add water to cook and salt as per taste

Close cooker lid and wait for 2 whistles.

Switch off the gas and serve hot.

METHODS

INGREDIENTS

Sago 25 gm Boil Carrot 50 gm Boil Potato 50 gm Green chilli ½ tsp Curry leaves few Oil 5 gm Amchur To Taste

Cut the Boiled carrot and potatoes into cubes. Cut green chillies lengthwise. Heat oil, saute potato, chilli and curry leaves in a non stick pan.

Add sago and keep on stirring till sago is cooked. Add amchur to tatse Serve hot.

PUDDING

METHOD

INGREDIENTS

Ripe Banana 100 g Anjeer 2 (Finely Chopped)

Milk 100 ml

Chopped Almond and Walnut for Garnish

Grind the ripe banana in the mixer & keep it aside

Boil the milk, when the quality starts to reduce add banana and stir well Then add Anjeer. Let it cook for a while.

Remove it & empty into a bowl. Decorate with Grated Almonds and serve.

Potato Halwa Ingredients

Boil Potato 150 gm Milk 100 ml

Cardamon powder ¼ tsp Date 1 tsp

Saffron few strands Almonds & Raisons for garnishing

FOUNDATION

Method

Nutritive Value

Calories (Kcal)

Protein (gm) Sodium (mg)

Peel the boil potato and grate it. Take it in a nonstick pan and sauté for two minutes then add milk & saffron and cook till the milk thickens up. Now add cardamom and date paste. Garnish and serve hot. 225 7 33 1001.1

Potassium (mg)

AGI

Ragi Flour

Anjeer

Milk

Almond

Walnut

METHOD

Roast the ragi flour & keep it aside Keep the anjeer in water for a while Boil the milk and when it's quantity reduces add the raosted ragi flour and stir well. Then remove the anjeer from the water and mash with hand.

Add it to the mixture & let it cook for a while. Remove it & empty into a plate. Cut cubes and decorate with almonds & walnuts.

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