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Indian Recipes »  Health Food

 

Health Food



Nutritious Upma
   

Dry roast both wheat germ and jowar, in a heavy pan, for two minutes. Allow to cool, Pressure cook roasted wheat and jowar together in 2 cups water. Approx. 2 whistles are required to cook the broken granules. Remove and allow to cool, keep aside. Heat oil in a pan, add seeds, curryleaves, chillies, allow to splutter. Add onions, tomatoes, stirfry for two minutes. Add rolled oats, strained pressurecooked mixture. Add turmeric, salt, lemon juice, coriander. Cover and cook on low, till is fluffy, and excess moisture evaporates. Serve hot with a cold iced tea or as a hot snack by itself. Note: For those who prefer bland dishes, just omit the chillies, and proceed. It turns out equally tasty, even without the chillies.

Oat- Puffed Wheat Bhel
   

Put all chopped vegetables, and chilli into a large bowl. Add half coriander leaves, chutneys, salt, lemon juice. Toss well to blend ingredients. Just before serving, add puffed wheat and oats Mix well, transfer into individual serving bowls. Garnish with crushed cornflakes and remaining coriander.

Stem Soup
   

Clean any fibrous threads from the stems. Chop the vegetables into thin slanted slivers. Heat oil in a pan. Add ginger garlic. Saute for a minute. Add vegetables. Stir fry till tender. Add water and bring to a boil. Mix cornflour in 1/2 cup cold water. Add to soup, stirring continuously till it comes back to a boil. Add the chilli, sugar, salt, pepper and boil till thickened like cornsoup Serve fresh and piping hot.

Wheatflakes-Oat Firni
   

Dissolve rice flour in 1 cup milk, keep aside. Put remaining milk to heat, bring to a boil. Simmer for 8-10 minutes, add sugar, boil till dissolved. Gradually add rice flour mixture, while stirring continuously. Bring back to a boil, simmer for 5-7 minutes, or till thick. Cool to room temperature, stir in vanilla essence. Add wheat flakes, oats and almonds, stirring gently. Pour into individual bowls, refrigerate till set well. This should take about 3-4 hours. Serve chilled topped with a few wheatflakes and almonds.

Crunchy Chocolate Balls
   

Mix cocoa and milk powder together. Add half cup milk, and dissolve, to make a smooth paste. Put butter and brown sugar in a nonstick pan. Place on low heat, stirring occasionally, till fully melted. Add remaining milk, bring to a boil. Add prepared paste, gradually pouring, while stirring continuously. Cook while gently stirring, to form a very soft lump. Mixture should leave sides of pan easily. Add in vanilla essence, rice crispies and half the wheat bran. Take off fire, mix well, off the fire ,till the temperature of mixture lowers, for handling. Roll into small balls between both palms. Roll these balls in the remaining bran, to coat all over. Refrigerate on a sheet of butter paper, till well set. Store refrigerated in airtight container.

Wholewheat-Sprouts-Soyabean Salad
   

Pressure cook both soyabeans and wholewheat till tender (6-7 whistles). Remove, drain out all excess water, pour over a clean kitchen towel. Allow to cool completely, and dab dry. Smash garlic flake, rub all over inside of bowl to be used for making salad. Pour wheat and beans into this bowl. Add onions, tomatoes, cucumber, chopped olives, mint. In a small bottle with fitting lid, pour olive oil. Add lemon juice, salt, pepper, sugar, cumin, vinegar. Also add the rubbed leftover garlic flake. Close bottle and shake well till ingredients are well blended and milky. Discard garlic flake, pour dressing over salad. Toss well, and blend flavours. Garnish with mint leaves, coriander and sliced olives. Serve cold.

Moong Bhel
   

Make sure sprouts or moong is boiled till soft, but not at all mushy. Chill moong in refrigerator till required. Mix all ingredients, except coriander, sev and cornflakes. Stir to mix well, and check for taste. Just before serving, add in coriander, cornflakes and sev. Serve while the cereal and sev are still crunchy.

Wheatgerm Cutlets
   

Press out all excess water from bottlegourd. Press out all moisture from spinach, by dabbing in the fold of a napkin. Take potatoes in a large mixing bowl. Add all vegetables, garlic, chillies, ginger and salt. Sprinkle half soya flour and wheat germ over ingredients. Make a thin paste of remaining soyaflour. Add a pinch or salt, keep aside. Mix all ingredients of bowl by hand, to form a soft lump. Take portions of mixture, form cutlets shaping as desired. Refrigerate for 10 minutes, or till required, covering with a moist cloth. Dip each pattie in soyaflour paste, and roll in remaining wheatgerm. Shallowfry a few at a time in a greased skillet, till golden on both sides. Serve hot with sauce or chutneys.

Khandvi Sandwiches
   

Take all khandvi ingredients in a heavy saucepan. Mix well till there are not lumps. Place mixture on gas, and stir continuously. Cook on low flame, while stirring till a thick cooked gooey paste is formed. Pour hot mixture onto a clean granite or marble worksurface or a large steel plate. With the back of a steel katori (cup) , spread out as thinly and evenly as possible. Allow to cool completely. When cold cut into squares, same size as bread slices. To assemble sandwiches: Butter each slice on one side. Place three, butter side up on countertop. Apply chutney to three slices. Place chutneyside up on countertop. Place a khandvi square on each chutney slice. Arrange a few onions slices over khandvi. Sprinkle some carrot, and cheese over onions. Sprinkle a little salt to taste Top with buttered slice, butter side down. Press each sandwich very gently, and cut into triangles. Sprinkle chopped cabbage in a serving plate. Arrange sandwiches in serving plate, piling if desired. Garnish with chopped salad leaves. Cover with moist cloth and refrigerate till required.

Moong- Muesli Raita
   

Tie and hang curds in a muslin cloth for 15 minutes. Empty into a deep vessel. Beat with an electric hand beater till smooth. In a small mixie, crush mint, chilli, garlic, coarsely. Add cream, beat for a short spurt. Add to beaten curds. Add boiled moong, salt, sugar, cumin mix well. Transfer to a glass serving bowl. Refrigerate for 2 hours or till well chilled. Just before serving, add muesli, gently mix. Garnish with chopped coriander. Serve immediately.


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