e-BOOK Healthy Recipes 2022 by NARMADA KIDNEY FOUNDATION

3RD EDITION

02/10/2022

Healthy Recipes e-BOOK by NARMADA KIDNEY FOUNDATION

y

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

INDEX

Preface

2 03

Carrot - Cauliflower Soup

04

Carrot Pear Smoothie

05

Pumpkin Apple Smoothie

06

Guava Sharbat

07

Pineapple Pear Drink

08

Cucumber Sharbat

09

Mung Salad

10

Mini Green Thepla

11

Root Pattice

12

Suran & Paneer Delight

13

Bajra-Idli Chilly

14

Cabbage Pakodas

15

Healthy Samosa

16

Sunlight Glow

17

Chana Pattice

18

Quinoa Cutlet

19

Raw Banana Tacos

20

Ragi Tacos

21

Dalia – Palak Upma

22

Carrot Sago Upma

23

Banana Pudding

24

Brownie Porridge

25

Jowar Dates Ball

26

Potato Halwa

27

Ragi Barfee

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

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

MS. ZAMURRUD M PATEL

MD, DNB (Nephrology) Narmada Kidney Foundation

RD Narmada Kidney Foundation

ON KI

DN

EY

FO

UN

DA

TI

4

A

INGREDIENTS

-

100 gm 100 gm 50 gm 1 tsp to taste to taste for garnish

ON

NA

RM

AD

Carrot Cauliflower Onion Chopped Garlic and Ginger Pepper Powder Amchur Powder Chopped Coriander

METHOD

FO

UN

DA

TI

Steam the cauliflower and carrot for 5 mins. Grind it in a blender to fine paste.

Heat the pan and add chopped onions, garlic and ginger, sauté to light brown.

Add water to adjust the consistency.

Season with amchur and pepper.

Garnish with chopped coriander and serve.

Serve hot

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

84.0 4.2 85.13 682

RM

AD

A

KI

DN

EY

NUTRITIVE VALUE

NA

CARROT - CAULIFLOWER SOUP All patients please consult your Doctor or Dietician before using these recipes

CARROT

5

KI

DN

EY

FO

UN

DA

TI

ON

PEARSMOOTHIE

EY

FO

UN

DA

TI

ON

NA

RM

AD

A

YUM! YUM! YUM!

DN

INGREDIENTS 100 gm (Boiled) 100 gm medium 150 ml 1 tsp 2 (soaked)

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

188 6.2 92.3 575.1

RM

AD

A

KI

Pear Boil Carrot Milk Cinnamon powder Fig

NUTRITIVE VALUE

NA

METHOD Blend all the ingredients and serve cold All patients please consult your Doctor or Dietician before using these recipes

ON UN

DA

TI

ON

NA

RM

AD

A

KI

DN

EY

FO

UN

DA

TI

6

FO

DELICIOUS SMOOTHIE

DN

EY

Pumpkin Apple Smoothie KI

INGREDIENTS

RM

AD

A

P u m p ki n Apple Mi l k Cinnamon powder Black dates

NUTRITIVE VALUE 100g (Boiled) 100g medium 150 ml 1 tsp 1 soaked and crushed

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

212 5.3 49 581

NA

METHOD Blend all the ingredients and serve cold All patients please consult your Doctor or Dietician before using these recipes

ON TI

UN

DA

GUAVA SHARBAT

KI

DN

EY

FO

DRINKS

250 gm

Mint Leaves – 1 tsp Chopped Finely

NA

Ginger – 1 tsp Chopped Finely

RM

Guava

AD

A

INGREDIENTS

ON

Amchur powder to taste

DA

TI

METHOD

UN

Take out the pulp from the Guava.

FO

Add amchur, mint & ginger and mix well.

Add water according to the dilution needed.

NA

RM

AD

A

KI

DN

EY

Serve it in a glass with 2-3 ice cubes.

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

83 4.2 8 735

HEALTHY RECIPES Seasonal Drinks

All patients please consult your Doctor or Dietician before using these recipes

7

ON

8

NA

RM

AD

A

KI

DN

EY

FO

UN

DA

TI

PINEAPPLE PEAR DRINK

DA

TI

1 5 0 gm (Boiled ) 1 5 0 gm medium 1 tsp 1 0 N o (soaked)

FO

UN

P i n e apple Pear C i n n amon pow d e r R a i s ins

ON

INGREDIENTS

METHOD

NA

RM

AD

A

KI

DN

EY

B l e n d all the in g r e d i e n t s a n d s e r v e c o l d

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)

All patients please consult your Doctor or Dietician before using these recipes

152 0.3 5.8 485

KI

DN

EY

FO

UN

DA

TI

ON

9

NA

RM

AD

A

Cucumber Sharbat

Cucumber

250 gm

TI

Mint Leaves – 1 tsp Chopped Finely Ginger – 1 tsp Chopped Finely

Method

FO

UN

DA

Amchur powder to taste

ON

Ingredients

Add amchur, mint & ginger and mix well.

Add water according to the dilution needed.

Serve it in a glass with 2-3 ice cubes.

NA

RM

AD

A

KI

DN

EY

Wash peel and pulp the Cucumber.

Nutritive Value Calories (Kcal)

46

Protein (gm)

2.3

Sodium (mg)

24

Potassium (mg)

All patients please consult your Doctor or Dietician before using these recipes

522

ON

10

15 gm

Corn

15 gm

Pomegranate

50 gm

KI

RM

AD

Mung

A

Ingredients

DN

EY

FO

UN

DA

TI

Mung Salad NA

Amchur Powder to taste

ON

Coriander chopped for garnish

DA

TI

Method

UN

Boil Mung and corn.

Mix it in a bowl together

FO

Add pomegranate to it.

Add Amchur powder to taste

NA

RM

AD

A

KI

DN

EY

Garnish with chopped coriander and serve

Nutritive Value:

Calories (Kcal)

83

Protein (gm)

5

Sodium (mg)

3.2

Potassium (mg)

319

All patients please consult your Doctor or Dietician before using these recipes

ON TI DA

FO

UN

GREEN

MINI

11

A AD RM

INGREDIENTS

KI

DN

EY

THEPLA 40 gm

Chilli, Ginger, Garlic

Jowar flour

15 gm

Paste to taste

Ragi flour

15 gm

Palak 2 leaves (Finely

Soya flour

15 gm

Chopped)

Onions

10 gm

Lemon juice

5 ml

ON

TI

Amchur to taste

5 ml 15 gm

Paneer

50 ml

METHOD

FO

UN

Capsicum

DA

Oil

NA

Oats flour

EY

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.

DN

Combine oat flour, soya jowar and ragi flour and palak with spices like

KI

chili, garlic, ginger paste, and knead into soft dough using enough water.

Roll out the mini thepla

A

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

AD

mini thepla.

Serve Hot

NA

RM

NUTRITIVE VALUE

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

All patients please consult your Doctor or Dietician before using these recipes

494 23.4 17.4 605

ON

12

TI

ON

NA

RM

AD

A

KI

DN

EY

FO

UN

DA

TI

Root Pattice

INGREDIENTS

FO

UN

Sweet Potato 150 gm Dudhi 50 gm Green Peas 25 gm Garam masala to taste

DA

METHOD together.

Add garam masala and amchur powder to tatse.

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

Serve hot.

AD

A

KI

DN

EY

Amchur Powder to taste Oil 5 ml

Boil Sweet Potato, Dudhi and Green Peas. Mash

NA

RM

NUTRITIVE VALUE

Calories (Kcal)

235

Protein (gm)

2.1

Sodium (mg)

1.6

Potassium (mg)

125

All patients please consult your Doctor or Dietician before using these recipes

ON TI

DN

EY

FO

UN

DA

SURAN & PANEER DELIGHT

13

METHOD

A

KI

INGREDIENTS Suran - 100 gm

AD

Dry roast finely chopped vegetables and

Paneer 50 gm

RM

paneer on non-stick pan. Keep aside.

Capsicum - 1 tsp Finely Chopped

NA

Boil suran and add to beaten curd.

Carrot - 1 tsp Finely Chopped

Add amchur powder and black pepper

Amchur powder to taste

powder to it.

Garnish with roasted vegetables and serve.

NUTRITIVE VALUE Calories (Kcal)

275

Protein (gm)

15

Sodium (mg)

59.02

Potassium (mg)

647

NA

RM

AD

A

KI

DN

EY

FO

UN

DA

Black pepper powder to taste

TI

ON

Curd – 100 gm

All patients please consult your Doctor or Dietician before using these recipes

BAJRA-IDLI CHILLY

DA

TI

ON

14

FO

UN

FOR BAJRA-IDLI INGREDIENTS

30 gm Soaked Bajra

EY

2 tsp Rava

DN

Curd as required to soak

KI

1 tsp green chilli paste

NUTRITIVE VALUE

Calories (Kcal)

Yellow, Green Capsicum

DA

½ tsp Green Chilli sauce

UN

1 tsp Soya sauce ¼ tsp Pepper

FO

½ tsp corn flour

Water as required

EY

A

KI

DN

Vinegar and Salt to taste

AD

1.62

Sodium (mg)

5.6

Potassium (mg)

200.3

TI

25 gm Chopped Cabbage

ON

50 gm Chopped Red,

83

Protein (gm)

NA

25 gm Chopped Baby Corn

1 tsp Oil

RM

AD

A

FOR GRAVY INGREDIENTS

METHOD For Bajra-Idli Mix all the ingredients and steam it into the Idli mould Your Idli is ready

METHOD For Gravy

RM

Stir fry all the vegetables on high flame in Oil

NA

Add all other ingredients Add chopped idli pieces & Serve Hot

All patients please consult your Doctor or Dietician before using these recipes

TI

ON

15

DN

EY

FO

UN

DA

Cabbage Pakodas

NA

RM

AD

A

- 100 gm -30 gm - 5 gm - 1 No - 1 tsp -1 tsp -1 tsp

TI

ON

Cabbage Besan Oil Green Chilli Garlic Paste Jeera Powder Chilli Powder Amchur to taste.

KI

Ingredients

DA

Method

UN

Grate the cabbage very finely. Add besan, chilli powder, green chilli and garlic paste and salt. Mix well.

EY

FO

Grease a thali and pour the latter.

Steam it in a pressure cooker for 15 min.

On cooling. Cut into pieces.

KI

DN

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

A

Nutritive Value 183 2.1 34.2 487

NA

RM

AD

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

All patients please consult your Doctor or Dietician before using these recipes

TI

ON

16

KI

DN

EY

FO

UN

DA

Healthy Samosa

AD

A

KI

DN

EY

FO

UN

AD

RM

NA

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.

ON

DA

For Outer Layer: 50 gm Wheat flour 1 tsp Methi leaves

NUTRITIVE VALUE Calories (Kcal)

283

Protein (gm)

10.1

Sodium (mg)

9

P o t a s s i u m ( m g ) 347.3

NA

RM

METHOD

TI

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

A

INGREDIENTS

All patients please consult your Doctor or Dietician before using these recipes

AD

A

KI

DN

EY

FO

UN

DA

TI

ON

17

NA ON

15 gm 15 gm 100 gm 1 ½ tsp ½ No 1 tsp 1 tsp

FO

UN

DA

TI

Rice flakes Oats Potato Green Chilli Turmeric Lime Jeera Powder Oil

RM

Ingredients

DN

EY

Nutritive Value

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.

224 5 4.4 563

NA

RM

AD

A

KI

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

Method

All patients please consult your Doctor or Dietician before using these recipes

AD

A

KI

DN

EY

FO

UN

DA

TI

ON

18

UN

DA

INGREDIENTS

TI

ON

NA

RM

CHANA PATTICE METHOD

Soak the rice flakes and mix with mashed boil

- 15 g

Boil White Chana

- 50 g

Green Chilli

-1

Add finely chopped green chillies and squeeze

Turmeric

- ½ tsp

the lime.

- ½ No.

Mash well and make small flat pattice like cutlets.

Jeera Powder

- 1 tsp

Take a non-stick and add 1 tsp of oil. Roast the

Oil

- 1 tsp.

cutlets till light brown.

EY

FO

Rice flakes

NA

RM

AD

A

KI

DN

Lime

chana and turmeric.

NUTRITIVE VALUE Calories (Kcal)

258

Protein (gm)

12

Sodium (mg)

6.7

Potassium (mg)

644

All patients please consult your Doctor or Dietician before using these recipes

ON

19

DA UN

METHOD

EY

FO

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.

RM

AD

A

KI

DN

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

TI

INGREDIENTS

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

219 10 46.4 562.2

NA

RM

AD

A

KI

DN

EY

FO

UN

DA

TI

ON

NA

QUINOA CUTLET

All patients please consult your Doctor or Dietician before using these recipes

ON TI DA UN FO

RAW BANANA TACOS

20

DN

EY

A delicious item

A

KI

INGREDIENTS

METHOD AD

Raw Banana – 100 gm (Boiled

RM

and Grated) Rice Flour – 15 gm

Mix and knead dough using Raw

Arrowroot Flour – 15 gm

NA

Banana, Rice Flour, Arrowroot Flour,

Oregano Flakes – 1 pinch Salt to taste

DA

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.

Garnish with Chat masala.

Can serve with Tomato salsa.

NA

RM

AD

A

KI

DN

EY

FO

UN

Chat Masala – To Taste

TI

For garnish

Oregano flakes, turmeric powder and

ON

Turmeric powder – 1 pinch

NUTRITIVE VALUE Calories (Kcal)

104

Protein (gm)

2.03

Sodium (mg)

5

Potassium (mg)

50

All patients please consult your Doctor or Dietician before using these recipes

ON TI

A

KI

DN

EY

FO

UN

DA

RAGI TACOS

21

METHOD RM

AD

INGREDIENTS

Mix and knead dough using Ragi

Ragi Flour – 15 gm

NA

Wheat Flour – 15 gm Oregano Flakes – 1 pinch

ON

Turmeric powder – 1 pinch

DA

TI

Amchur powder to taste

Pre-Heat the Oven at 180 degrees.

UN FO EY DN

For Garnish

KI

A

into thin strips.

Can serve with Tomato Chutney.

Chat Masala – To Taste (Ingredients:

Protein (gm) -

3.1

Sodium (mg) -

1

AD

Roll into chapati and then cut

Garnish with Chat masala.

96

RM

amchur powder.

till crisp.

Calories (Kcal) -

NA

flakes, turmeric powder and

Bake the tacos for 15-20 minutes,

NUTRITIVE VALUE

Potassium (mg) -

Flour, Wheat Flour, Oregano

Amchur, pepper powder, jeera powder)

113.2

All patients please consult your Doctor or Dietician before using these recipes

DN

EY

FO

UN

DA

TI

ON

22

RM

AD

A

KI

Dalia Palak Upma NA

INGREDIENTS

METHOD

Heat 1 tsp oil in a cooker

150 gm (Palak) to make Palak Pureed

Add ginger-garlic paste and fry

ON

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

TI

1 Cup Boiled Palak Water

DA

100 gm Finely Chopped Vegetables (Peas,

Then add all vegetables and fry Then add Dalia and fry Add Palak puree to the mixture and

1 tsp ginger-garlic paste

cook for sometime

FO

½ tsp green chilli paste

RM

AD

A

KI

DN

Salt - as per taste

EY

1 tsp Oil

NA

UN

Carrot, French bean, Tomato, Onions)

Add water to cook and salt as per taste Close cooker lid and wait for 2 whistles.

Switch off the gas and serve hot.

NUTRITIVE VALUE

Calories (Kcal)

232

Protein (gm)

10

Sodium (mg)

85

Potassium (mg)

All patients please consult your Doctor or Dietician before using these recipes

1299

UN

DA

TI

ON

NA

RM

AD

A

KI

DN

EY

FO

UN

DA

TI

ON

293

Sago Boil Carrot Boil Potato Green chilli Curry leaves Oil Amchur To Taste

25 gm 50 gm 50 gm ½ tsp few 5 gm

FO

METHODS

INGREDIENTS

KI

DN

EY

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.

AD

A

NUTRITIVE VALUE

NA

RM

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

167 1.1 52.4 27.4

CARROT SAGO UPMA

All patients please consult your Doctor or Dietician before using these recipes

BANANA PUDDING

INGREDIENTS

TI

ON

NA

RM

AD

A

KI

DN

EY

FO

UN

DA

TI

ON

24

FO

UN

DA

Ripe Banana - 100 g Anjeer - 2 (Finely Chopped) Milk - 100 ml Chopped Almond and Walnut for Garnish

EY

METHOD

NA

RM

AD

A

KI

DN

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.

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

223 5.8 28 535.1

All patients please consult your Doctor or Dietician before using these recipes

KI

DN

EY

FO

UN

DA

TI

ON

25

AD

A

INGREDIENTS NA

Milk – 200 ml

RM

Bajra Four – 30 gm

Ghee – 10 gm

ON

Skim Milk Powder – 30 gm

TI

Mix Nuts – 10 gm

DA

Dry Ginger powder - ¼ tsp

DN

EY

FO

UN

Dates – 15 gm

KI

NUTRITIVE VALUE 555

Protein (gm)

23.7

AD

A

Calories (Kcal) Sodium (mg)

53

Roast bajra flour and nuts with ghee in a pan.

Add milk and skim milk powder.

Cook till thicken.

Add Date paste and dry ginger powder.

Serve hot / cold

NA

RM

Potassium (mg) 527

METHOD

All patients please consult your Doctor or Dietician before using these recipes

RM

Jowar Dates Ball

AD

A

KI

DN

EY

FO

UN

DA

TI

ON

26

ON

NA

Ingredients Jowar Flour – 50 gms

TI

Roasted Oats – 1 tbsp

DA

Gaund – 1 tbsp Mix Nuts – 2 tbsp Dry Ginger powder - 1 tsp

EY

Methods

FO

Dates – 6

UN

Ghee – 2 tsp

DN

Roast oats in a pan. Keep it aside.

Heat the pan, add ghee then add gaund and roast it till golden

KI

brown and remove it aside.

A

In same pan with ghee add Jowar flour and cook it for 5 mins.

AD

Add Date pieces mix well.

Nutritive Value Calories (Kcal)

Off the flame mix for a min.

Protein (gm)

9.1

Remove in a plate. Make 5 balls of this.

Sodium (mg)

3.7

Garnish it with nuts.

Potassium (mg)

NA

RM

Add all other ingredients and mix well.

All patients please consult your Doctor or Dietician before using these recipes

463.1

466

DN

EY

FO

UN

DA

TI

ON

267

AD

A

KI

Potato Halwa RM

Ingredients

150 gm 100 ml ¼ tsp 1 tsp

Method

FO

UN

DA

TI

ON

NA

Boil Potato Milk Cardamon powder Date Saffron – few strands Almonds & Raisons for garnishing

DN

EY

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.

NA

RM

AD

A

KI

Garnish and serve hot.

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

225 7 33

Potassium (mg)

1001.1

All patients please consult your Doctor or Dietician before using these recipes

ON TI

KI

DN

EY

FO

UN

DA

RAGI BARFEE

28

50g 5 pieces 75 ml

ON

Almond and Walnut Pieces for garnish

NA

Milk

RM

Anjeer

AD

Ragi Flour

A

INGREDIENTS

FO

UN

DA

TI

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.

EY

Add it to the mixture & let it cook for a while.

Remove it & empty into a plate. Cut cubes and

KI

DN

decorate with almonds & walnuts.

AD

A

NUTRITIVE VALUE

RM

Calories (Kcal)

261 8.8

Sodium (mg)

22.1

NA

Protein (gm) Potassium (mg)

390.1

All patients please consult your Doctor or Dietician before using these recipes

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