indigenous nutritious recipes

Indigenous Nutritious Recipes

1

Nutrition Society of India,

Mumbai Chapter

2020-2021

❖The Nutrition Society of India (NSI) established in 1967 is an association

of nutrition professionals, programmers and policy makers from India and

abroad. The society is dedicated to disseminate the results of the latest

research in nutrition – basic and applied aspects; analyse the current status

of nutrition programmes in the country and recommend appropriate

strategies to promote nutrition of the community at large.

❖NSI is the recognized Indian representative of

• International Union Nutritional Sciences (IUNS), through the adhering

body, Indian National Science Academy (INSA), and

• Federation of Asian Societies of Nutrition

❖The headquarters of the Society is located at the National Institute of

Nutrition, Hyderabad. The NSI has 36 zonal chapters in different parts of

the country. It has about 5500 Life Members and 200 ordinary and 500

student members.

❖Nutrition Society of India, Mumbai chapter is one of the active zonal

chapters of NSI. While carrying forward the objectives of NSI, we

conduct scientific conferences, webinars, workshops, disseminate

evidence-based information on various platforms including social media

(Instagram- nsi.mumbai ; Facebook- Nutrition Society of India, Mumbai

Chapter). We collaborate with NGOs and Government bodies like ICDS in

conducting various programs.

❖We are very happy to contribute to the Bharatiya Poshan Krish Kosh by

sharing nutritious traditional recipes from various regions. We

acknowledge the enthusiastic contribution by the members of NSI from

Mumbai.

❖We thank the Ministry of Women and Child Welfare for giving us this

wonderful opportunity that benefits the nation at large. We look forward to

many such initiatives and opportunities in future.

Dr. Subhadra Mandalika Mrs. Anuradha Shekhar

Convener Co-Convener2

INDEX

BEVERAGES

NAME OF THE RECIPE NAME OF THE

CONTRIBUTOR

PAGE

NUMBER

SATTU DRINK NIHARIKA PRASAD 11

BLACK CARROT KAANJI CHANDNI CHOPRA 12

MOONG SPROUT SOUP DR. NEHA SANWALKA 13

SNACKS


CONTRIBUTOR

PAGE

NUMBER

BAJRA NI GHOOGHRI NIDHI NITIN BAIT 15

MAHARASHTRIAN

THALIPEETH

NIDHI NITIN BAIT 16

HURDA (TENDER

JOWAR) BHEL

NIDHI NITIN BAIT 17

MOUNTAIN YAM

PANCAKE

NIHARIKA

KONDHALKAR

18

3

SNACKS


CONTRIBUTOR

PAGE

NUMBER

SHENGOLE MRS. PURABI MAHAJAN 19

PONKH PRIYAL GALA 20

NACHNI-RAJGIRA DOSA MS. KRISHA BHAVESH

SHAH

21

PONK NU PUDLA MS. SARITA

CHANDRAKANT

GAIKWAD

22

MURMURA CHANA AND

GROUNDNUT CHIWDA

ARANTA PRAKASH

MATONDKAR

23

DAHI WADA ANAM ASHFAQUE

SHAIKH

24

HEALTHY PARATHA FATEMA BAGASRAWALA 25

DODAKKAS TRUPTI BHAT 26

4

MAIN COURSE


CONTRIBUTOR

PAGE

NUMBER

DAL BAATI SONU VIJAY MISHRA 28

SATTU PARATHA RAZIA ZOEB TAHERALI 29

KHICHDI PALIDA RAZIA ZOEB TAHERALI 30

PANKHI PRIYAL GALA 31

ROTI REMIX ZAINAB YASIN SHAYDA 32

MISAL BHAKRI APURVA SUNIL INGOLE 33

MIX FLOUR BHAKRI PRIYA PALAN 34

GEHU MOONG NI

KHICHIU

SHRUTI DOSHI 35

UBADIYU MAHIMA BHANUSHALI 36

PANCHKUTI DAL

DHOKLI

DRASTI NILESH DEDHIA 37

5

MAIN COURSE


CONTRIBUTOR

PAGE

NUMBER

CHANA DAL PITTA NIHARIKA PRASAD 38

CHICKEN HAREESA AYESHA ASHRAF

KHERANI

39

SPINACH – CORN RICE DR. NEHA SANWALKA 40

CURRIES / BHAJI


CONTRIBUTOR

PAGE

NUMBER

MIXED KATHOL NIDHI NITIN BAIT 42

BHOGICHI BHAJI NIDHI NITIN BAIT 43

SHENGDANYACHI AMTI NIDHI NITIN BAIT 44

BHATIA KADI PRIYAL GALA 45

6

CURRIES / BHAJI


CONTRIBUTOR

PAGE

NUMBER

ALUCHI PATAL BHAJI

(ALUCHA PHADPHADA)

GIRIJA UMESH DAMLE 46

RAJASTHANI KER

SANGRI RECIPE

JAIE RAJESHIRKE

KHEDWAL

47

METHI EGG/PANEER

SABJI

SNEHA BHAISARE 48

SAI-BHAJI AND BHUGA

CHAWAL

VANDNA

LALCHANDANI

49

PITI PRASHITA PATIL 50

RUSHI CHI BHAAJI PRASHITA PATIL 51

MASALA CAPSICUMS DENISE VIEGAS 52

SARSON KA SAAG HARSHEEN KAUR

CHAUDHARY

53

7

DESSERTS


CONTRIBUTOR

PAGE

NUMBER

BAJRA KULER NIDHI NITIN BAIT 55

SUKHDI (GOL PAPDI) NIDHI NITIN BAIT 56

PROTEIN LADOOS MUSKAN R. BARMARE 57

HALIM KE LADOO MAYURI SATISH

NIMBRE

58

ADADIYA PAK PRIYAL GALA 59

GUNDAR PAK PRIYAL GALA 60

ROASTED RICE PUDDING TRISHA RAI 61

ATWAL –RICE

FENUGREEK PORRIDGE

ARANTA PRAKASH

MATONDKAR

62

ALIV CHE LAADU-

HALIM LADOO

ARANTA PRAKASH

MATONDKAR

63

MANGANE ARANTA PRAKASH

MATONDKAR

64

8

DESSERTS


CONTRIBUTOR

PAGE

NUMBER

TIZANN ARANTA PRAKASH

MATONDKAR

65

WHEAT FLOUR DESSERT ZAINAB YASIN SHAYDA 66

TILL GULA CHI POLI SHRUTI DOSHI 67

MALEEDA LADDOO AYESHA ASHRAF

KHERANI

68

9

Beverages

10

SATTU DRINK

Ingredient List: Place of Origin: UP/BIHAR

❖ Roasted Chana sattu- 1/2 cups (Barley and Wheat

sattu can also be used)

❖ 1/2 cup Black salt

❖ 1/2 tsp Lemon

❖ To taste Salt

❖ 1/4 tsp Cumin powder

❖ 1/4 tsp Green chilli (finely chopped)

❖ Handful Coriander & Mint leaves

Cooking Method:

❖ In a mixer blender, add all the ingredients and blend together. Empty it in a glass and

serve.

Recipe Variation:

❖ By adding sugar sweet sharbat can be prepared

Nutritional Benefits

❖ High Protein

❖ High Calorie

❖ High in Fiber

❖ Aids in digestion

❖ Helps in weight loss

❖ Controls Blood Sugar

Name of the contributor: Niharika Prasad

Qualification: MSc Food & Nutrition, UGC-NET

Affiliation: Rani Durgavati University, Jabalpur

M.P.11

Kali Gajar ki Kaanji (Black Carrot Kaanji)

Traditional Indian fermented drinkIngredient List:

❖ Black Carrot- 3 large

❖ Mustard Powder- 2 tbsp.

❖ Cumin seeds (whole)- 1 pinch

❖ Red chili powder (optional) – 2 tspn

❖ Black salt- 2 tspn

❖ Asofoetida – 1 pinch

❖ Salt to taste

❖ Water- 1 liter

Instructions:

❖ Wash and then peel the carrots, cut them into 3-4 cm long batons.

❖ Put the carrots in a clean earthen pot or a glass jar.

❖ Add the salt, mustard powder, black salt, red chili powder, cumin seeds and asofoetida

and shake well.

❖ Add water and stir it.

❖ Place the jar in the sun for 4-5 days and make sure to shake it twice a day.

❖ Enjoy it on the 5th day!

❖ You may refrigerate the contents after the sixth day or leave it in a cool dark place.

❖ It can last up to a month.


Recipe Variation:

❖ In case black carrots are unavailable, use 5 small carrots and 2 beetroot

❖ Kaanji used to be traditionally prepared in a matka, a round earthenware pot, but it is

now commonly prepared in glass jars or regular stoneware martabans.

❖ Black carrots are rich in beta-carotene and provide anti-inflammatory benefits. They

are also provide antioxidants (anthocyanins), Vitamin C, potassium, Vitamin K and

dietary fiber that promotes better digestion. Kaanji promotes healthy gut bacteria since

it is a fermented drink

Name of the contributor: Chandni Chopra

Qualification: PhD Scholar, Teaching Faculty

Affiliation: Department of Foods, Nutrition & Dietetics,

Nirmala Niketan College of Home Science,

Affiliated to Mumbai University.

Place of Origin: North India

12

Moong Sprout Soup

Ingredient List:

❖ Moong Sprouts – 1 cup

❖ Carrots (grated) – ½ cup

❖ Onion (Chopped) – 1 no

❖ Tomatoes (chopped) – 1 no

❖ Potatoes (boiled and mashed) – 1no

❖ Ginger – small piece

❖ Oil – 1 tsp

❖ Salt – to taste

❖ Black pepper – to taste

❖ Water – 3 cups

Cooking Method:

❖ In a pressure cooker, heat oil, add ginger and sauté onions

❖ Add all the other ingredients and cook to one whistle

❖ Serve hot


Recipe Variation:

❖ You can replace moong with moth

❖ The soup is a good food for lactating mothers as they need high intake of fluids. Also

moong and proteins can provide some proteins and vegetables will provide micro-

nutrients. Soups are also comfort foods and can be given to sick as well as toddlers.

❖ Nutrient per serving: Protein: 2 g. Energy: 60 kcal, Vitamin C: 15 mg, Beta-carotene:

300 mcg

Name of the contributor: Dr. Neha Sanwalka

Qualification: Ph.D. Health Science, M.Sc. Dietetics, CDE

Affiliation: Director, NutriCanvas,

Core and Social Media Committee, NSI

Mumbai Chapter 13

Snacks

14

BAJRA NI GHOOGHRI

Ingredient List:

❖ Bajra (pearl millet) – ½ cup

❖ Fine chopped onion – ¼ cup

❖ Oil – 1 tsp

❖ Curry leaves – 2-4

❖ Ginger paste – ½ tsp

❖ Garlic paste – 1 tsp

❖ Minced green chillies – 1tsp

❖ Mustard seeds – ½ tsp

❖ Turmeric powder – ½ tsp

❖ Asafoetida (hing) – ¼ tsp

❖ Lemon juice – 1 tsp

❖ Sugar , Salt – to taste

❖ Coriander leaves and lemon – to garnish

Cooking Method:

❖ Check the bajra for any stones and impurities, rinse the bajra in running water and then

soak overnight.

❖ In the morning pressure cook the bajra for at least 4 whistles, then let the pressure drop

naturally.

❖ The bajra must not be mushy but cooked well.

❖ Drain the excess liquid set it aside and use it in making vegetable or dahl.

❖ Let the cooked bajra cool down a bit.

❖ Heat a kadhai then add oil.

❖ Once the oil is hot add mustard seeds and them splutter.

❖ Next add curry leaves, hing, garlic, ginger, green chilli paste. Stir and cook for about

half a minute.

❖ Add onion, turmeric powder and cook onion turns translucent.

❖ Add bajra and mix well with salt and sugar.

❖ Cover and cook for 10 minutes.

❖ If bajra sticks to the bottom of kadhai sprinkle some water.

❖ Switch off the gas, add lemon juice, cover and let the flavours mix well.

❖ Let it sit for 5 minutes before serving and then garnish with coriander leaves and

lemon.

❖ You can serve it hot as a snack or with roti.


Recipe Variation:

❖ Other vegetables like peas, carrots, cauliflower, bell peppers, capsicum can be used.

❖ Gluten free, Fiber rich, Protein rich, Iron rich.

Name of the contributor: Nidhi Nitin Bait

Qualification: Student (TY-FSN)

Affiliation: Smt. P. N. Doshi Women’s College

Of Arts

Place of Origin: Gujrat

15

MAHARASHTRIAN THALIPEETH

Ingredient List:

❖ Jowar flour – ½ cup

❖ Wheat flour – ¼ cup

❖ Bajra flour – ½ cup

❖ Besan (gram flour) – ¼ cup

❖ Rice flour – ¼ cup

❖ Chopped onion – 1 medium

❖ Ginger and green chilli finely chopped – 1 tsp

❖ Ajwain (carom seeds) – ¼ tsp

❖ Turmeric powder – ¼ tsp

❖ Red chilli powder – ¼ tsp

❖ Coriander powder – 1 tsp

❖ Sesame seeds – 1 tablespoon

❖ Oil ,water, salt – as required

Cooking Method:

❖ In a mixing bowl, mix together all flours, spice powders, sesame ,carom seeds, onions,

chopped ginger green chilli and salt.

❖ Add 1 tsp oil and mix everything very well.

❖ Then add water in parts and as required. Begin to mix the dough.

❖ Continue to add water in parts and mix everything to a soft and smooth dough.

❖ Dough has to be moist, manageable and very smooth. Depending on the quality of the

flour you can add more or less water.

❖ Then wet a muslin cloth or a kitchen cloth with water. Wrung the excess water and

spread the cloth over the rolling board.

❖ Now take a portion of the dough. Roll in your palms and flatten it on the cloth.

❖ With your fingers gently press and flatten the dough to get a flatbread with ¼ inch

thickness.

❖ While flattening you can sprinkle a few drops of water also on the dough.

❖ Make hole in the center or make 3 to 4 holes at the sides. This helps in frying the

thalipeeth well.

❖ Spread a bit of oil on the hot tawa, lift the cloth and gently place it with the thalipeeth

side touching the tawa. Now carefully peel the cloth sprinkle some oil in the holes as

well as the edges.

❖ Cover with a lid and cook for 2-3 minutes or till the base is golden and crisp. Turnover

and cook the second side as well the same way.

❖ Remove and serve hot with fresh curd, pickle or thecha.


❖ Calcium rich, Protein rich, Vitamin A rich, Iron rich.




Of Arts

Place of Origin: Maharashtra

:

16

HURDA BHEL (TENDER JOWAR BHEL)

Ingredient List:

❖ Fresh tender jowar (hurda) – 1 cup

❖ Finely chopped onion – 1 small

❖ Finely chopped tomato – 1 small

❖ Green chutney – 2-3 tsp

❖ Tamarind chutney – 2-3 tsp

❖ Lemon juice – 1 tablespoon

❖ Roasted cumin powder – ½ tsp

❖ Chaat masala – ½ tsp

❖ Rock salt or Black salt – as required

Cooking Method:

❖ Rinse hurda in water for a couple of times .

❖ Heat a pan. Add hurda and roast for 3-5 minutes on a low flame stirring often.

❖ You can also sprinkle some water and roast the hurda.

❖ Remove and keep aside.

❖ In a mixing bowl, add the chopped onions, tomatoes, green chutney, tamarind chutney,

spices and salt.

❖ Sprinkle lemon juice and top with few coriander leaves.

❖ Serve immediately


Recipe Variation:

❖ Add curd and few crush peanuts, chanas or shev and enjoy the dish.

❖ Note the nutrients the recipe is rich in here, example: Protein rich, Iron rich etc.




Of Arts


17

शेंडवेलीचे धिरडेTranslated – Mountain Yam Pancake

Ingredient List:

❖ Jowar flour – 1 cup

❖ Grated mountain yam – 1 cup

❖ Rock salt – ½ tsp or As per taste

❖ Light green chilies finely chopped – 1 tbsp

❖ Gram flour – 1 tsp (optional)

❖ Oil – to brush on pan

❖ Water – as required

Cooking Method:

❖ Take Jowar flour and gram flour (optional) in a shallow bowl.

❖ Add grated mountain yam to it.

❖ Add rock salt and chopped green chilies.

❖ Mix all these ingredients well after this keep aside for 5 mins.

❖ Now mix with hand using water as required, to make consistency softer than dough and thicker

than a dosa batter. (note – the consistency should be such that the soft batter can be spread on

pan using hand – not too thick not too liquidly)

❖ Brush a pan with oil and apply the mixture on it.

❖ Cook until golden brown from both the sides.

❖ Your snack is ready can be served with ketchup, mint chutney or any cheesy dip.

Originally this dish is served with peanut garlic chutney or the gingelly chutney, according to

whichever is available at home or whichever cropping season is on.


Recipe Variation:

❖ Original recipe does not contain gram flour, this variation is done to adapt to urban palate.

❖ This recipe is also prepared in ragi or bajra flour depends on what is locally grown.

❖ This is an energy and fiber dense recipe with good amount of potassium in it.

❖ It has 55 to 58 gm of carbohydrates and about 7 to 9 gm of protein.

❖ Recipe contains around 8 gm of dietary fibers.

❖ Is a rich source of potassium with 495mg in 100gm of cooked unsalted mountain yam.

Name of the contributor: Niharika Kondhalkar

Qualification: PGDABM, MSc(Dietetics & FSM), Nutrition & Childcare

Affiliation: Working at Riyansh physio and sports rehab center.

Working on synopsis to pursue Ph.D

Place of Origin: Western Ghats

of Maharashtra

NOTE – This is a high energy as it is consumed by people with high physical activity levels. As from what my

grandmother tells, this used to be prepared with whatever was available which included flour of any coarse grain

and this shendvel vegetable seasonally available. Instead of making bhaji-bhakri (vegetable and flatbread) this

used to be a takeaway food when going out for work.

Dioscorea pentaphylla also known as Mountain yam, Five

Leaf Yam, Wild yam. There are various regional names – one

of it being Shendvel (in Marathi). Its tubers are mainly

consumed; but natives also consume its leaves and its

inflorescence. Known for antioxidant properties.

18

SHENGOLE

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Ingredient List:

❖ Horse gram flour (kulith) -1/2 cup

❖ Jowar flour -1/2 cup

❖ Bengal gram flour (besan)-1/2 cup

❖ Shepu (cleaned and washed)-1/2 cup

❖ Sesame seed white (til)- 1 tablespoon

❖ ½ lime

❖ 1/4 tsp carom seed (oovaa/ajwain)

❖ Cooking oil- 1 teaspoon

❖ ¼ teaspoon turmeric powder

❖ 1/2 teaspoon red chilly powder

❖ Pinch of mustard seeds

❖ Pinch of cumin seeds

❖ Salt to taste

❖ A pinch of asafetida

❖ 1 glass of water

Cooking Method:

❖ Take 1/2 bunch of shepu, clean it, wash it and chop it. ( becomes approx. ½ cup)

❖ Take a big bowl, add all the flour, shepu, til (keep ½ tsp aside for tempering), carom

seed, turmeric powder, chilly powder and salt.

❖ Now add little water at a time add knead the mixture into a thick dough.

❖ Now cover it will a muslin cloth and let it rest for 10 minutes. Then make small balls

and roll it in long oval shape.

❖ Heat oil in the pan. Add mustard seeds and cumin seed and allow it to crackle. Now

add asafetida and remaining til. Add 1 tablespoon water .Reduce the flame to low.

❖ Now add the oval ball (shengole) in the tempering. Cover it will lid. Now let it cook on

medium heat for 15-20 minutes. Add shengole are ready to be served.


Recipe Variation:

❖ Can add various flours like ragi flour, bajra flour, corn flour and various green Leavy

vegetables like spinach, fenugreek leaves(meshi), moringa leaves. Even roasted peanut

powder can be added.

❖ The recipe is rich in: Energy (264kcal), Protein (10.9g), Iron Rich (9.25mg) , Calcium

Rich (274mg) , beta carotene( 2169mcg), Fiber (6.35g).

❖ A nutritious snack for all age group and if we puree the green leafy vegetable and til

powder then it becomes a healthy finger food for toddlers.

Name of the contributor: Mrs Purabi Mahajan

Qualification: MSc, RD

Affiliation: Sr Dietician, Tata Memorial Hospital, Mumbai.

Place of Origin:

Khandesh, Maharashtra

19

Ponkh

Ingredient List:

❖ 1 cup ponkh/ hurda

❖ 1 tsp oil

❖ 1/3 cup freshly ground black pepper

❖ 1.5tsp Lemon juice

Cooking Method:

❖ Heat oil in a Iron vessel. Add Ponkh to it and saute for 2-3 minutes

❖ Transfer in a deep bowl, add the other ingredients.


Recipe Variation:

❖ Can add pudina, sev ,etc

❖ Also can add tomatoes, onions, coriander, chutneys, spices and serve as bhel

❖ Can add to dals, curries,soups ,etc

❖ Ponkh pattice, ponkh upma,ponkh chilla, etc

❖ Ponkh is merely fresh, green, recently harvested sorghum, eaten while the grains are

still juicy, bright and tender great snack with Protein ( 8.4g) and Fibre (7.9g) and Fe

(3.3g) and Callcium (26.3mg) loaded with antioxidants and B vitamins.

Name of the contributor: Priyal Gala

Qualification: M.Sc. 2 Specialised Dietetics (Pediatric Nutrition)

Affiliation: SVT College of Home Science.

Place of Origin: Gujarat

20

Nachni-Rajgira Dosas

Ingredient List:

For batter:-

❖ Ragi (whole) - 1/2 cup

(62.5g)

❖ Rajgira flour - 1 cup

(125g)

❖ Split moong dal (yellow)

- 1/2 cup (62.5g)

❖ Water for soaking

❖ Curd - 3 tsp

❖ Salt - to taste

❖ Oil - 1 tbsp for broiling

For filling:-

❖ Capsicum - 2 medium

(125g)

❖ Tomato - 1 1/2 medium

(90g)

❖ Oil - 1 tsp

❖ Red chilli powder - 1/2

tsp

❖ Chaat masala - 1 tsp

❖ Salt to taste

Cooking Method:Pre-preparation -

❖ 1. Soak Ragi (whole) and Split moong dal in separate vessels for atleast 2 hours.

❖ 2. Finely chop the capsicums and tomatoes. Keep aside.

❖ 3. Batter: Drain soaking water. Add soaked ragi, split moong and curd to a mixer

grinder. Grind to a smooth paste. Add Rajgira flour to it. Grind again to obtain smooth

texture of batter. Keep aside in a vessel (covered) for 2 hours for fermentation to occur.

❖ 4. Schezwann filling: Heat a tsp of oil in a pan. Add chopped capsicums and sautè for a

minute. Add chopped tomatoes, red chilli powder, chaat masala and salt. Sautè for

another 2-3 minutes and keep aside (covered).

Preparation -

❖ After 2 hours of fermentation, batter is ready for dosa-making! Add Salt to taste and

mix well just before spreading dosa on the girdle.

❖ Take a girdle (tawa) and heat it. To know if the tawa is hot enough, sprinkle some water

over the tawa. If the water is absorbed and the tawa sizzles, it's ready. Take 1/4 cup

batter in a katori, start pouring at the centre of the pan and spread it out in a circular

motion. Make sure to make it as thin as possible. Add a smidgen of oil around the dosa

and add a tbsp of filling evenly on the dosa. Wait till the sides leave the pan and turn

crisp golden brown. Turn half the dosa over the other half with a ladle and remove from

tawa. Repeat for other dosas.


Recipe Variation:

❖ Serve hot with coconut or coriander-mint chutney or enjoy it all by itself!

❖ 10g nut powder (almonds, walnuts, sesame seeds) may also be added to increase

omega-3 FA, calcium and protein content.

❖ Yield: 10 dosas, Serving size: 2 dosas

❖ Well-balanced, Rich in Calcium (128mg per serving) and Good-quality Protein, Low

Glycaemic Index (fibre = 5.13g per serving) dish.

❖ A Gluten-free, Jain One-Pot Nutritious Meal (specifically Breakfast meal)

Name of the contributor: Ms. Krisha Bhavesh Shah

Qualification: B.H.Sc. in Food, Nutrition & Dietetics

Affiliation: Student of College of Home Science,

Nirmala Niketan


21

Recipe Name:

Ingredient List:

❖ Ponk- 1 cup

❖ Rava- 2 tsp

❖ Til – ½ tsp

❖ Onions- 2 small

❖ Tomatoes- 1 small

❖ Palak puree- 1 small cup (optional)

❖ Green Chillies paste- ½ tsp

❖ Ginger + Garlic Paste- 1 tsp

❖ Jeera- 1 tsp

❖ Salt – as per the taste

❖ Oil- 1 Tbsp

For accompaniment

❖ Curd- 1 cup

❖ Red Chilli Powder- a pinch

❖ Salt- as per taste

Cooking Method:


Recipe Variation:

❖ Salad can be made using the main ingredients, to which pomegranates, cucumber, and

some coarsely crushed roasted groundnuts can be added. Also can squeeze some lime

on top of it.

❖ Dhokla

❖ It is rich in Protein (9 gm), Fibre (7 gm) and Calcium (318 mg).

Name of the contributor: Ms Sarita Chandrakant Gaikwad

Qualification: P G in Nutrition & Dietetics, RD

Affiliation: St George's Hospital, Mumbai.

Place of Origin:

Mumbai.

Ponk Nu Pudla

❖ Grind Ponk in a mixer grinder. Batter should be of medium consistency. Can add

water as per the requirement.

❖ Add palak puree, green chilly paste, ginger garlic paste, jeera, salt to the batter and

mix well.

❖ Add chopped onions, tomatoes, rava just before pouring batter on a nonstick pan

❖ Heat oil on a medium flame. Pour the batter and spread it evenly on pan with the help

of laddle, like an uttapam batter. Sprinkle some till seeds on top of it. Allow it to

cook well on a medium flame from both the sides till it turns golden brown.

❖ Serve hot with curd. Add salt to the curd mix well and sprinkle red chilly powder on

top of the curd. Can also serve it with fresh mint and coriander chutney.

22

Mmurmura chana and groundnut chiwda

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Ingredient List:

❖ Puffed rice 10gm-1 handful

❖ Chana Roasted-1 tbsp

❖ Groundnut – 1tbsp

❖ Turmeric- ¼ tsp

❖ Salt as per taste

Cooking Method:

❖ Dry roast the groundnut and chana

❖ Add puffed rice salt and turmeric

❖ Roast for few min

❖ Read to eat

❖ If roasted chana and groundnut is available, than just mix all ingredient and read to eat.


Recipe Variation:

❖ Can give wagar of oil with curry leaves with few dry coconut

❖ Powdered Jaggery can be added to make into a ladoo or chikki

❖ Energy=232kcal, Carb=32gm, protein=8gm, fat8=gm,

❖ Iron =2.8mg, fiber=6gm, calcium=34mg,folate=37mcg, magnesium=50mcg

Name of the contributor: Aranta Prakash Matondkar

Qualification: BSC-Dietetics, PGD,RD

Affiliation: B..L.Y. Nair Hospital Endocrine

Department

Place of Origin: Maharashtrian

23

Dahi wada

Ingredient List:

❖ Urad dal (white) - 1 cup

❖ Dahi - 2 cup

❖ Sugar - 2tbsp

❖ Salt to taste

❖ Roasted jeera powder

❖ For chutney - jaggery - 1/2 cup

❖ Imli paste - 1/4 cup

❖ Garlic- 2flakes

❖ Red chilli powder - 1/2 tsp

❖ Oil for frying - 1/2 cup

For garnish - coriander leaves and mint leaves

Cooking Method:

❖ For wada :- soaksoak urad dal for 1/2 hour, grind it till smooth

❖ Add salt and mix well

❖ 2) Heat the oil, make small balls from the wada batter and fry it till golden brown

❖ 3) remove the wada from oil and soak in the water for 5 mins

❖ 4) take a bowl, add dahi and sugar salt and whisk it

❖ 5) press the soaked wada till no water lleft in it and place in the whisked dahi

❖ 6) garnish it with gud imli chutney and coriander mint leaves

❖ Serve cold


Recipe Variation:

❖ Dont add cooking soda in the wada batter, because it will absorb more oil, it becomes

oily

❖ VitC

❖ Magnesium

❖ Carbohydrate

❖ Protein

❖ Probiotics

❖ Folic acid

Name of the contributor: Aanam Ashfaque Shaikh

Qualification: Tybsc Food nutrition and dietetics

Place of Origin: Delhi,

India

24

HEALTHY PARATHA

Ingredient List:

❖ For the paratha:

❖ Wheat flour-1/2 cup

❖ Garden cress seeds-1 teaspoon

❖ Oil-1 teaspoon

❖ For the Stuffing:

❖ Capsicum-2 tablespoon

❖ Paneer (Cow’s)- 2 tablespoon

❖ Ginger garlic paste-1/2 teaspoon

❖ Amchur Powder-1/4 teaspoon

❖ Chilli Paste-1/2 teaspoon

❖ Lemon Juice-1/2 teaspoon

❖ Salt-to taste – 1 cup

Cooking Method:

❖ Prepare medium dough for paratha. For the stuffing finely chop the capsicum.

❖ Mash the paneer well. Add ginger garlic chilli paste, salt, lemon juice and amchur

powder. Mix well and stuffing is ready.

❖ Divide the dough into four equal parts. Now roll out the dough a bit, place the stuffing

and fold the paratha and roll out again.

❖ Roast the paratha till golden brown and serve with garlic chutney or mint chutney.


Recipe Variation:

❖ The stuffing can be varied. Any vegetable can be substituted with capsicum and paneer can also

be replaced with cheese. The amount of garden cress seed can be increased as per the

requirement.

❖ The recipe is rich in Protein (10.2 grams) and energy (281 kilocalorie).

Name of the contributor: Fatema Bagasrawala

Qualification: BSc in Nutrition, Certified

Nutrigenomic Counselor

Affiliation: Firstcry.com25

Recipe -DodakkasIngredient List:

For Batter –

❖ Rice – 2 cups ( prefer to use unpolished rice which

is reddish or brownish in appearance)

❖ Urad dal – 1 cup

❖ Salt to taste.

For Tempering / Waghar

❖ Curry leaves -8 to 10 number

❖ Oil – 1 tsp

❖ Mustard- ½ t sp

❖ Hing- 1 pinch

❖ Green chilly – 1

For chutney ( accompaniment )

❖ Curry leaves – 1 cup

❖ Green chillies – 6 to 10

❖ Fresh Coconut – 1 cup

❖ Salt- to taste

❖ Sugar – to taste


The recipe gives a high biological value protein as it is a cereal and pulse combination.

Fermentation supports easy digestion and enhances the acceptance.

Name of the contributor: Trupti Bhat

Qualification: PG Nutrition and Food technology

Place of Origin: Karnatak Mangalore

❖ Soak ingredients for batter for 4-6 hours in water and grind it using a traditional stone

grinder.

❖ Allow the batter to ferment overnight. Heat oil in kadhai, add mustard , let it splutter,

add hing, chillies , curry leaves and then pour the fermented batter.

❖ Cover using lid and cook for 2 minutes on medium flame, till it is golden brown and

turn over to cook other side. Add few drops of oil if required.

❖ Serve ready dodakkas with curry leaf chutney accompaniment.

❖ Children sometimes like the dodakkas without tempering and can be made using only

oil without adding any chillies.

Cooking Method:

26

Main COurse

27

DAL BAATI

Ingredient List:

INGREDIENTS FOR DAL:

❖ Tur dal-1/4cup

❖ Moong dal-1/2cup

❖ Masoor dal-1/4cup

❖ Udad dal-1/4cup

❖ Chana dal-1/4cup

❖ Tomato- 1 small

❖ Onion- 1 small

❖ Ghee-2tsp

❖ Cumin seed-1tsp

❖ Garlic- 4cloves

❖ Ginger-1 inch

❖ Green chilli- 3 no

❖ Hing – 1pinch

❖ Salt-to taste

❖ Haldi powder-1/4tsp

❖ Red chilli powder-1/2tsp

❖ Dhania powder- 1/2tsp

❖ Garam masala-1/2tsp

Place of Origin: Rajasthan

Cooking Method for Dal:

❖ Wash all the dals properly and soak them for half an hour.

❖ Pressure cook the dals for three whistles.

❖ Now take a kadai, add ghee to it, let it crackle and then add cumin seeds and hing to it.

❖ Add add the ginger garlic and green chilli paste to it. Let it cook for 2 minutes.

❖ Now add chopped onions and tomatoes to it and cook till the onions turn pink and

tomatoes soft.

❖ Now add all the dry masalas to it and cook for 2 minutes.

❖ Add the pressure cooked dal to it and let it come to a boil on slow flame.

Cooking Method for Baati:

❖ Mix all the ingredients of the baati into a bowl, use required amount of water and kneed

into a hard dough. Keep it aside for 15 minutes

❖ Make 15 balls from it, press them slightly and give it a shape of baati.

❖ Now take a gas oven, pre heat it for 5 minutes. Now keep 5 baatis at a time in the oven

and cook it till it turns brown from both the sides. Keep checking the baatis in between

every 2-3 minutes.

❖ Once the baatis are made add them to a bowl of ghee.

Make a fine

paste

Chop into

small pieces

INGREDIENTS FOR

BAATI:

❖ Wheat flour- 1/2kg

(coarsely grounded)

❖ Salt to taste

❖ Ajwain- 1tsp

❖ Cumin seeds-1/2tsp

❖ Ghee- 4tbsp

❖ Water to kneed-

lukewarm water.

Name of the contributor: Sonu Vijay Mishra

Qualification: MSc. Clinical Nutrition & Dietetics, NET, PhD

Scholar

Affiliation: Assistant Professor, Dr. BMN College of Home

Science


Energy dense (250 kcal for 2 baatis)

28

SATTU PARATHA

Ingredient List:

❖ Atta

❖ 1/2 tsp Salt

❖ 1/2 tsp Ajwain

❖ 1 tsp Kalonji

❖ 1/2 Tsp Ghee

❖ 1/2 Cup Water

❖ For Filling:

❖ 1 Cup Sattu

❖ 1/2 tsp Ajwain

❖ 1/2 tsp Salt

❖ 1 Nos Garlic Paste

❖ 1 Nos Ginger Paste

❖ 1 Nos Green chilli

❖ 1/2 tsp Red chilli powder

❖ 1 Nos Onion

❖ 1/2 tsp Lemon juice

❖ 1 tsp Achaar masala

❖ 1 tsp Mustard oil

❖ 1/2 Cup Coriander leaves

Cooking Method:


Recipe Variation:

❖ Sattu Ka Paratha is usually had with a condiment or curd on the side as it has the

tendency to make the throat go dry.

❖ Sattu is full of fibre, and essential nutrients like protein thus making this one a healthy

dish that can be served for breakfast, lunch and dinner as well. The ingredient is known

for its healthy benefits especially in providing strength to the body.

❖ 250kcal, 5gm Proteins, 60-80gmCarbs, 5gm Fat

Name of the contributor: Razia Zoeb Taherali

Qualification: MSc. Clinical Nutrition & Dietetics

Affiliation: Clinical Nutritionist/Dietitian/certified

Diabetic Educator, Freelancer, Nagpur.

Place of Origin:

Bihar region of India

where it is a staple

food.

❖ Take flour in a bowl and add salt, ajwain, kalonji and ghee. Add required amount of

water and prepare soft dough.

❖ Prepare the Stuffing:

❖ In a bowl put sattu. Add ajwain,salt, ginger garlic paste, green chilli and red chilli

powder

❖ Also add onion, lemon juice, achar masala, mustard oil and coriander leaves. Mix

well

❖ Make balls out of the dough for making paranthas.

❖ Roll out to make paranthas and fill a portion of sattu in the middle.

❖ Heat tawa and cook the paratha from both sides untill golden brown.

29

Khichdi PalidaIngredient List:

❖ For palida-

❖ 200 gms tur dal

(preferably oil coated -

telwali)

1 tbs methi dana

1 tbsp jeera

2tbsp garlic chopped

finely

2 tbsp chana atta (besan)

❖ 1 onion chopped

3 to 4 tomatoes chopped

2 to 3 kokum

4 drumsticks peeled and

cut into 3 inch pieces

1/2 tsp turmeric powder

1 tbsp red chilly powder

salt to taste

❖ For dal chawal:

the left over dall from the

palida

400 gms basmati rice

soaked for 2 hours

2tbsp garlic chopped

3 onions sliced

1 small stick cinnamon

2/3 cloves (lavang)

2 tbsp jeera

1 capsicum sliced

2 to 3 tbsp pure ghee

Cooking Method:


Recipe Variation:

❖ Mung khichdi with drumsticks.

❖ Palida is full of fibre, and essential nutrients like protein thus making this one a healthy

dish that can be served for meal along with long grain of basmati rice are low in GI which

keeps the sugar level low along with tur dal which is high in protein and fibre.

❖ The ingredient is known for its healthy benefits especially in providing strength to the

body.

Name of the contributor: Razia Zoeb Taherali

Qualification: MSc. Clinical Nutrition & Dietetics

Affiliation: Clinical Nutritionist/Dietitian/certified Diabetic

Educator, Freelancer, Nagpur

Place of Origin:

Traditional Bohri

cuisine recipe.

❖ For palida In a big pan cook the dal with 5 cups of water, salt and turmeric. The dal

should not be overcooked, it should remain whole. Strain the dal and keep the water.

Now in another pan take 2 tbsp oil add garlic, saute till golden brown, then add the methi,

jeera red chilly powder, turmeric and besan. stir for some time till you get the smell of

roasted besan. Now add the onions and tomatoes. Pour in the water of the dal slowly,

stiring continuously, so that no lumps form. Add the kokum, drumsticks and let the palida

cook on slow flame till the drumsticks are cooked. Garnish with chopped frest coriander.

For Dal Chawal

Boil water in a large pan. After the water starts boiling, add the soaked basmati rice. Add

salt and juice of one lime (put extra salt, because there is excess water which will be

drained). After 2 to 3 boils, when the rice is half cooked drain out the rice in a

strainer. Pour some cold water on the rice, to stop its cooking process.

In another pan take pure ghee, and heat it. Add garlic and stir till golden brown, add jeera,

cloves and cinnamon. Then add the onions and fry till golden brown. Add the capsicum

and cook for 2 minutes, and then add the dal.

30

PANKHI

Ingredient List:

❖ 2 cups rice flours

❖ 1/2 cup curd

❖ ¼ tsp hing

❖ Salt

❖ 1 tsp cumin seeds

❖ 1 tsp ginger green chilli paste

❖ 2 tsp garlic paste

❖ 2 tsp ghee

❖ 1 pinch haldi pd

❖ 4-6 banana leaves ,cut into 6”x6” square pieces

❖ 2 tsp oil

Cooking Method:

❖ Combine rice flour, curd and salt and 3 cups of warm water in a bowl, mix well to

form a thick batter. Cover and let it ferment for 3-4hours

❖ Add ¾ -1 cup water, hing, cumin seeds, ginger green chill paste, garlic paste, ghee and

turmeric and mix well.

❖ Apply a little oil on one side of each banana leaf and keep aside.

❖ Put 2 tbsp of the batter on one half of greased side of the banana leaf and spread

evenly to make a thin layer.

❖ Fold on the other side over the batter

❖ Cook on a tawa using a little oil till light brown spots appear on the leaves and the

panki in between peels off the leaf easily

❖ Repeat with remain ingredients

❖ Serve Immediately.


Recipe Variation:

❖ Suva Pankhi – after step 4. sprinke 2 tsp finely chopped dill leaves and follow the steps

ahead.

❖ The recipe is low calorie (83kcal) , protein (3g). High in b vitamins, antioxidant.

Banana leaves contain large amounts of polyphenols that are natural antioxidants. With

antibiotic properties.


Qualification: M.Sc. 2 Specialised Dietetics

(Pediatric Nutrition)



31

ROTI REMIX

Ingredients:

❖ Leftover roti - 6 no roughly broken into

pieces and soaked in ½ cup water

❖ Onion - 1 big (sliced)

❖ Potatoe - 1 big (chopped)

❖ Tomato- 1 big (chopped)

❖ Green chili- 1 big (chopped)

❖ Curd – ½ cup

❖ Salt to taste

❖ Ginger garlic paste – 1 tsp

❖ Cumin coriander powder- 1tsp

❖ Turmeric powder- 1 tsp

❖ Red chilli powder- 1 tsp

❖ Oil – 2tbsp

❖ Curry leaves – few

❖ Lemon juice – 1tsp

Add

Recipe Photograph

Here

❖ Cooking Method:

❖ Heat 2 tbsp oil in a deep kadhai. Add chopped green chilli , sliced onions and deep fry till

❖ onions turn pinkish.

❖ Add in potatoes and cook for 5 mins

❖ Next add tomatoes. Keep stirring for 2 mins.

❖ Now add in ginger garlic paste, turmeric powder, salt.

❖ Cook on medium flame for5-6 mins till potatoes are cooked and tomatoes are well pureed.

❖ Add chopped spinach and red chilli powder along with cumin coriander powder and stir.

❖ Add in the whisked curd and mix.

❖ Add in the soaked Chapati along with water and stir well.

❖ Lastly add 1 cup water and mix well.

❖ Cover the lid and cook on medium flame till it thickens a little or till the desired consistency.

❖ Switch off the flame and add 1tsp lemon juice.

❖ Serve hot


Iron Rich

Name of the contributor: Zainab Yasin Shayda

Qualification: TYFND

Affiliation: Student (Nirmala Niketan College)

Place of Origin: Mumbai

32

Misal Bhakri

Ingredient List:

❖ Jowar whole – ½ cup

❖ Bajra whole – ½ cup

❖ Wheat whole – ½ cup

❖ Green Gram Dal whole – ½ cup

❖ Red Lentils whole – ½ cup

❖ Moth Beans – ½ cup

❖ Salt – 2-3 pinch (½ tsp)

❖ Water (room temperature) – to knead the dough

Cooking Method:

❖ Take all the ingredients and grind them together to make fine flour.

❖ In a bowl or a large plate with rim/parat take flour.

❖ Add 2 to 3 pinches of salt (about ⅛ tsp) and mix it with the flour.

❖ Then add about ½ cup water (room temperature or slightly cold) .

❖ With a spoon or spatula, stir and mix the water with the flour.

❖ Add remaining ¼ cup water more and again mix & stir incorporating the water in the

flour.

❖ Knead the dough with hand very well.

❖ Now make small to medium sized balls of the dough.

❖ Sprinkle a good amount of flour on the rolling board.

❖ Flatten a ball and place it on the flour. Add some more flour on top.

❖ With your palms, lightly press as well as rotate the bhakri. Add more flour if required.

If you are unable to do this way, then roll the dough ball between two butter papers or

ziplock bag . You can also flatten the dough ball on a moist napkin.

❖ Now with a spatula gently lift up the bhakri.

❖ Then place bhakri on a hot tava or griddle with the floured side facing you.

❖ Spread some water all over the bhakri with your fingers.

❖ Let the base cook ¼th and then flip the bhakri.

❖ Allow this watered side to cook till you see light brown spots.

❖ With a pair of tongs lift the bhakri, invert and then place it on the fire.

❖ Invert and cook the other side of the bhakri on the flame.

❖ When you see some charred spots and the bhakri has cooked well, remove and place in

a bhakri basket.


❖ Protein (4.72g), Fibre (4.39g), Calcium (23.99mg) per total 30g serving.

Name of the contributor: Apurva Sunil Ingole

Qualification: M.Sc Food Science & Nutrition

Affiliation: Dietician, Sancheti Hospital, Pune.


33

Mix Flour Bhakri

Add

Recipe Photograph

Here

Ingredient List:

❖ Jowar flour 2 tbsp

❖ Wheat flour 3tsp

❖ Ragi flour 3tsp

❖ Rice flour 3tsp

❖ Ghee 1 tbsp

❖ Salt, Ajwain and Jeera as per taste

❖ Curds 1 wati

Cooking Method:

❖ Combine all ingredients in a deep bowl and knead into a firm dough using little water.

❖ Divide the dough into equal portion and roll out a portion of a dough into thick circle.

❖ Heat a tava, place the bhakri on it and cook it on a medium flame

❖ Flip it over and cook it on the other side, till both sides appear golden brown

❖ Remove from the flame and smear some ghee.

❖ Serve it hot with 1 wati of curds.


Recipe Variation:

❖ Vegetable puree can be added to enhance the nutritional value.

❖ Dough can be needed in milk to add protein value.

Complex Carbohydrate (51.6gms), Protein (6.83gms),Calcium (68.54mg),

Iron(2.57mg), fiber (6.85gms) (curds value not added to the above values)

Name of the contributor: Ms.Priya Palan

Qualification: P.G.Dietetics and Nutririon

Affiliation: Zen Multispeciality hospital

Place of Origin: Gujrat,

Maharashtra

34

GEHU MOONG Ni KHICHIU

Ingredient List:

❖ Ingredients

❖ 1 cups whole wheat flour

❖ ½ cups Moong flour

❖ 1 teaspoon cumin seeds (jeera)

❖ 1 teaspoon carom seeds (ajwain)

❖ 1½ teaspoons white sesame seeds

❖ ¼ teaspoon turmeric powder

❖ 1 teaspoon red chilli powder + for sprinkling 1

teaspoon finely chopped green chillies

❖ 1 teaspoon finely chopped fresh coriander leaves +

for garnishing

❖ Salt to taste

❖ 1 tablespoon ghee for drizzling

Cooking Method:

❖ Heat 5 cups water in a deep non-stick pan. Add cumin seeds, carom seeds, sesame

seeds, turmeric powder, ½ teaspoon chilli powder, green chillies, chopped coriander

and salt, mix and bring to a boil.

❖ Add both the flour simultaneously stir continuously for 3-4 minutes.

❖ Add remaining chilli powder and oil, mix well, cover and cook for 2-3 minutes. 4.

Transfer into a serving bowl, drizzle some clarified butter on top and sprinkle chilli

powder. Garnish with chopped coriander and serve hot

❖ Preparation Time: 8-10 minutes & Cooking Time: 8-10 minutes

Nutritional Content:

Recipe Variation:

❖ Instead of wheat flour can take ragi or bajra or jowar flour

❖ ENERGY -400kcal (60% CHO,16% protein,19% fat)

❖ CHO -256

❖ PROTEINS -16.5gm

❖ FATS -8.5gm

❖ Calcium -116.6mg

❖ Zinc -3.47mg

❖ Vitamin B9 -73.43mcg

Name of the contributor: Shruti Doshi

Qualification: MSc. Clinical Nutrition And Dietetics. Certified

Diabetes Educator, Bsc.Nutrition And Dietetics.

Affiliation: Visiting Dietitian at Samarth hospital, Ghatkopar, Also

working with Endocrinologist and Diabetologist, Dr

Tejal Lathiya(Vashi) and Dr Rukiya Surya(Mulund)

resp, as a ClinicalConsulting Dietitian


35

UBADIYU

Ingredient List:

❖ 1 cup Surti Papdi whole

❖ 1 cup Surti Papdi Beans

❖ 1 medium sized Purple Yam (Kand)

❖ 1 medium sized Sweet Potatoes (Shakarkand)

❖ 1 medium sized Potato

❖ 1 Cup Coriander Leaves (Dhania)

❖ Fenugreek leaves

❖ Green Chilies (Hari Mirch)

❖ Green Garlic (Lehsun)

❖ Ginger (Adrak)

❖ Carom Seeds (Ajwain)

❖ Turmeric Powder (Haldi)

❖ Coriander seeds Jeera Powder

❖ Salt

❖ Oil

❖ Kalaar grass for cooking

❖ Earthen pot

Cooking Method:

❖ Wash all the vegetables

❖ For masala: grind coriander leaves, green chilies, garlic cloves, ginger, carom seeds. [Note:

Don’t add water while grinding].

❖ Add turmeric powder, Coriander seeds jeera powder, salt and oil. Mix well.

❖ Don’t peal the potatoes. Give 4 cuts to the potato. Apply the prepared paste inside out

❖ Coat the rest of the vegetables with the paste

❖ Sprinkle Fenugreek leaves

❖ Take an earthen pot, spread the grass inside it

❖ Put all the vegetables and again cover it with the grass

❖ Then on the side of matka seal with atta dough and put mitti tava on it and press little so that

it close nicely. Then put on gas for 30min to 45 min on slow flame.

❖ After 30 min or 45 min open the lid and serve hot with lemon juice and green chutney.


Recipe Variation:❖ In case of non availability of earthen utensils

❖ On two aluminum foil sheets: Keep the vegetables. Over the vegetables place two more

sheets and prepare a sealed packet.

❖ In a pressure cooker add some salt such that it covers the base and preheat for 10 minutes.

❖ After 10 minutes, cook the packet over the stand in the cooker

❖ Cook for 30 minutes without whistle and ring.

❖ After 30 minutes turn the packet and cook for another 30 minutes. Serve it with lemon

❖ Neglible oil used.

❖ Rich in carbohydrates,

❖ Beans a good source of resistant starch

❖ Ajwain improves digestion

❖ Fenugreek, ajwain reduces the chances of bloating

Name of the contributor: Ms. Mahima Bhanushali

Qualification: M.Sc in Specialized Dietetics,

Diabetes educator


36

Nutrition Society of India, Mumbai Chapter

Panchkuti Dal Dhokli

Ingredient List: For 1 Serving

❖ For Dhokli: 1) 2 tbsp wheat flour; 2) ½ tbsp besan;

3) ½ tsp chilli powder, haldi powder, ajwain; 4) ½

tsp oil; 5) Salt to taste; 6) Water as needed to make

the dough.

❖ For Dal: 1) 1 tbsp Toor Dal; 2) 1 tsp (Mogar Dal,

Chana Dal, Masoor Dal & Urad Dal) each;

3) ½ drumstick (boiled); 4) ½ small onion finely

chopped; 5) 1 tsp ground nuts; 6) 1 Kokam soaked

in water for 15 mints & drained; 7) 1 tsp lemon

juice; 8) 1 tbsp chopped jaggery; 9) ½ tsp ginger

green chilli paste; 10) ¼ tsp haldi powder, cumin

seeds, mustard seeds, hing; 11) ½ stick cinnamon;

12) 1-2 cloves; 13) Few curry leaves; 14) 1 tsp oil;

15) ½ tsp ghee; 16) Salt to taste & 17) Coriander

for garnishing.

Cooking Method:

❖ For Dhokli: 1) Combine all the ingredients and form a dough, let it rest for 15 minutes.

2) Divide the dough into 2 and roll it out; 3) Now roast the 2 Dhokli (chapati) on a pan

lightly from both sides; 4) Cut the roasted Dhokli into square or diamond shape and keep

it aside.

❖ For Dal: 1) Combine, clean, wash, drain and pressure cook the dals; 2) Now using a hand

blender, blend the Dal; 3) Heat a kadai, add oil to it, now add mustard seeds, cumin

seeds, cinnamon stick, cloves, hing, haldi powder, curry leaves, ginger - green chilli

paste, groundnut, and drumsticks, and sauté it for 2 minutes; 4) Now add the blenderised

dal, and add 2 cup of water to it, add chopped Jaggery and salt to it, let it boil for 3 mins;

5) Now as the Dal becomes thick add the cut dhoklis to it one by one (otherwise they may

coagulate and form a big lump); 6) Garnish with freshly chopped coriander; 7) While

eating add ghee and lemon juice to it , mix well and add chopped onions to it.

❖ Enjoy the hot, delicious and Nutrition packed Panchkuti Dal Dhokli with freshly made

buttermilk.

Nutritional Benefits: 1) Energy: 366 Kcals; 2) Carbohydrate: 49 g; 3) Protein: 15 g;

4) Fat: 13 g; 5) Fiber: 6.3 g; 6) Vitamin B1: 0.3 mg; 7) Vitamin C :3.59 mg;

8) Folic Acid: 45.7 mg; 9) Calcium: 1.66 mg & 10) Phosphorus: 197.8 mg.

Recipe Variation: Replacing onions with cucumber or tomato and excluding ginger in

the recipe, will make the recipe apt for people consuming Jain food.

Name of the contributor: Drasti Nilesh Dedhia

Qualification: BSc (Food Nutrition and Dietetics) Mumbai University -

College of Home Science Nirmala Niketan.

Affiliation: Student of MSc - II (Clinical Nutrition and Dietetics) -

SNDT Women's University - Dr. B M N College of Home

Science.


37

CHANA DAL PITTA

Ingredient List:

❖ For Filling:

❖ 1 cup chana dal soaked

(overnight or 4-5 hours)

❖ 7 - 8 garlic chopped

❖ 2 green chillies

❖ 1/2 cup coriander leaves

❖ 1/2 tsp cumin seed

❖ a pinch asafoetida

❖ to taste salt

❖

Place of Origin: Orissa

Cooking Method:

❖ In a mixer jar add dal, coriander leaves, asafoetida, salt, garlic, cumin seeds.

❖ Blend everything well together to make a coarse paste using very little water. Don't add more water as we require a thick paste.

❖ Knead a soft dough by using wheat flour, salt and water.

❖ Divide the dough into equal proportion and roll each portion into thick pooris.

❖ Place 1 tsp of the filling and fold it to make a semi-circle and seal the edges.

❖ Repeat the same process for the rest of the dough and filling.

❖ Now there are two methods either steam them or add them to the boiling water.

❖ For boiling water method: Boil water in a deep pan and add 1 tsp oil and add the faras to it. Cook them till they become soft and floats on the water surface. .

❖ To check its cooked or not insert a knife, if it comes out clean it is done. Remove, cool and cut into pieces.

❖ For steaming method: Place the faras on a steamer plate or use your idli cooker to cook it.

❖ To fry : In a pan add ghee, mustard seeds, curry leaves once the mustard seeds start to crackle, add the cut pieces of fara.

❖ Sprinkle some red chilli powder and salt. Fry it till the edges become crispy or as per your liking.

❖ For Dough:

❖ 1 1/2 cups wheat flour

❖ 1 tsp salt

❖ water for kneading

❖ To Fry

❖ 2 tsps ghee

❖ 1 tsp mustard seeds

❖ 1-2 green chillies

❖ 5 - 6 curry leaves

❖ 1 tsp sesame seeds

❖ Handful of coriander leaves for

garnishing

Recipe Variation: Can be served without frying as a zero oil recipe along with chilli garlic chutney

Nutritional Benefits 1. High In Protein, Fibre

2. Helps control blood sugar levels

3. Helps in maintaining a healthy heart, Lowers cholesterol

Name of the contributor: Niharika Prasad

Qualification: MSc Food & Nutrition,

UGC NET

Affiliation: Rani Durgawati University, Jabalpur(M.P.)38

Chicken Hareesa

Ingredient List:

❖ Lapsi (broken wheat)- 500 g

❖ Chicken (boneless/ with bone)- 250 g

❖ Ginger-garlic paste- 1 Tsp

❖ Green chillies- 5 to 6

❖ Garlic pods (for waghar)- 5 to 6

❖ Coriander and mint- for garnish

❖ Fried Onion- 1 small (for garnish)

❖ Ghee/oil- 1 tbsp

Cooking Method:

Recipe variation

❖ Can make the dish with mutton too.

Name of the contributor: Ms. Ayesha Ashraf Kherani

Qualification: M.Sc. (Home Science)- Foods, Nutrition and

Dietetics

Affiliation: PhD Scholar, Visiting Faculty- College of Home

Science, Nirmala Niketan

Social Media Committee, NSI Mumbai Chapter

❖ Take the lapsi in a pressure cooker. Pressure cook with salt and green chillies for 4

whistles. Allow the steam to escape before opening. Once done, open the lid and allow

it to cool.

❖ Meanwhile, boil chicken with salt and ginger-garlic paste in enough water. Once done,

shred the chicken. Retain the chicken stock.

❖ Once the cooked lapsi cools down, add the chicken stock to it. Mix well so that no

lumps form.

❖ When sufficiently cooked, add in waghar of garlic (in ghee/oil)

❖ Garnish with fried onions, mint and coriander. Squeeze lemon on top.

❖ Serve hot.

39

Spinach – Corn Rice

Ingredient List:

❖ Rice – 1 cup

❖ Corn – 1 ½ cup

❖ Spinach – 1 bundle

❖ Onion – 1 big

❖ Milk – 1 cup

❖ Water – 1 cup

❖ Black pepper – to taste


❖ Oil – 1 tsp

❖ Sugar – ½ tsp

Cooking Method:

❖ Wash rice and keep aside

❖ Boil corn with ¼ tsp salt and 2 tsp sugar

❖ Keep aside for cooling

❖ Clean and chop spinach and onion finely

❖ Crush half the quantity of corn in a mixture grinder

❖ In a pan, heat oil, add and onion and sauté.

❖ Add corn (crushed + uncrushed), spinach, milk, water, salt and pepper. Let it come to a

boil

❖ Cover and keep (about 8 – 10 minutes) till rice is soft (or water has evaporated)


❖ Rich in beta-carotene. Per serving: Energy 86 kcal, Proteins: 2.3 g, beta-carotene: 550

mcg

Name of the contributor: Dr. Neha Sanwalka

Qualification: Ph.D. Health Science, M.Sc. Dietetics, CDE

Affiliation: Director, NutriCanvas,

Core and Social Media Committee, NSI

Mumbai Chapter 40

Curries

41

MIXED KATHOL

Ingredient List:

❖ Dry kala chana (black chickpea) – ¼ cup

❖ Dry kabuli chana (white chickpea) – ¼ cup

❖ Rajma (red kidney bean) – ¼ cup

❖ Whole urad dal – ¼ cup

❖ Ghee – 2 tablespoon

❖ Mustard seeds – ¼ tsp

❖ Cumin seeds – 1 tsp

❖ Fine Chopped tomatoes – 2 medium

❖ Turmeric powder – ¼ tsp

❖ Red chilli powder – 1½ tsp

❖ Dhania jeera powder – 2 tsp

❖ Lemon juice – 2 tsp


Cooking Method:

❖ Take all the beans and wash them under running water till water runs clear.

❖ Soak them in enough water for 8 hours or overnight.

❖ After soaking, drain the water and add the beans to pressure cooker add fresh 2 cups

water, cover and cook for 3 whistles on high flame.

❖ Let the pressure go down by itself and then open the lid.

❖ Place a kadhai on low flame to it add ghee, once hot add mustard seeds and let them

pop, add cumin let them sizzle.

❖ Now add chopped green chillies and cook for 30 seconds.

❖ Add chopped tomatoes and cook till soft and mushy. Mash them using back of the

spoon.

❖ Now add all the spices, salt and mix well and cook for 1 minute.

❖ Now add cooked beans with its water, mix well add water as per the desired

consistency and simmer for 4-5 minutes.

❖ Off the flame, add lemon juice and mix.

❖ Lastly add chopped coriander leaves and mix well.

❖ Serve hot.


❖ Protein rich, Fiber rich, Potassium rich.




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42

BHOGICHI BHAJI

Ingredient List:

❖ Chopped Broad beans (ghevada) – ½ cup

❖ Chopped Snow peas (val papdi) – ½ cup

❖ Peeled chopped Drumstick (sheng) – 1

❖ Green peas (fresh) – ¼ cup

❖ Small brinjals – 5-6

❖ Potatoes – 2 medium

❖ Chopped carrot and onion – 1 medium each

❖ Tamarind – 1 tsp

❖ Oil – 2 tablespoon

❖ Mustard seeds, Cumin seeds, sesame – ½ tsp each

❖ Ginger garlic green chilli paste – 2 ½ tsp

❖ Curry leaves – 4-6

❖ Goda masala – 2 tsp

Cooking Method:

❖ Rinse well all the vegetables and chop.

❖ In a bowl soak the tamarind in hot water, later squeeze the tamarind pulp in water and

keep aside.

❖ Heat a small pan and add sesame seeds roast till they pop and remove and keep aside.

❖ In the same pan add 2 tablespoon of peanut, roast remove and keep aside.

❖ Next add 2 tablespoon of desiccated coconut roast for a minute, remove and keep

aside.

❖ In a mixer grinder take all the roasted ingredients and grind to a fine powder.

❖ In a kadhai heat oil to it add mustard seeds and let them crackle, next add cumin seeds

and let them crackle.

❖ Then add curry leaves, ginger garlic chilli paste and cook for few seconds.

❖ Add chopped onions and sauté till translucent.

❖ Add a pinch of hing, turmeric and mix well.

❖ Now add chopped broad beans, snow peas, carrots and mix well.

❖ Add ¼ cup water. Cover till the kadhai on a low-medium flame simmer for 5 minutes.

❖ Now add remaining vegetables- small brinjals, drumstick, potatoes etc.

❖ Mix again then add remaining spices and salt.

❖ Add 2 cups water and stir. On medium flame let the vegetables cook.

❖ Now add tamarind pulp, add the grinded paste.

❖ Simmer for 5 minutes.

❖ Serve with chapati, bajra bhakri, khichdi or steamed rice.


❖ Protein rich, B vitamin rich, Potassium rich, Vitamin A rich, Calcium rich, Phosphorus

rich, Vitamin C rich, Fiber rich.




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43

SHENGDANYACHI AMTI

Ingredient List:

❖ Peanuts – ¾ cup

❖ Green chilli – 1 small

❖ Cinnamon – ½ inch

❖ Cloves – 2

❖ Jaggery – 1 tsp

❖ Kokum – 2-3

❖ Cumin – ½ tsp

❖ Ghee – 1 tablespoon

❖ Rock salt – as required

❖ Water – as required

❖ Coriander leaves – for garnishing

Cooking Method:

❖ Dry roast the peanuts on a low flame, don’t burn them, remove and keep aside.

❖ Then rub the peanuts between your palms and their skin will peel off. Next grind them

coarsely and remove aside.

❖ To the same jar next add green chillies, cinnamon, cloves ½ cup water and grind to it a

smooth paste.

❖ To this add peanut powder and grind again.

❖ Heat ghee in a pan.

❖ Splutter the cumin seeds in ghee, add the ground paste followed by ½ cup water.

❖ Stir well.

❖ Then add kokum, salt and jaggery.

❖ On a low flame simmer the curry for 7-8 minutes while stirring at intervals.

❖ Garnish with coriander leaves and serve with vari rice or vari pulao.


❖ Protein rich, Calcium rich, Iron rich, Potassium rich, Vitamin C rich, Vitamin A rich.




Of Arts


44

Bhatia Kadi

Ingredient List:

❖ 1 cup gram flour (besan ) blended with 2 1/2 litres of water

❖ 1/2 tsp turmeric pwd

❖ 5-6 kokum flowers

❖ 1 tsp Jaggery

❖ Salt

❖ 10-12 cluster beans, sides trimmed and cut into two

❖ 1 small potato/ raw banana , peeled and cubed

❖ 10- 12 lady fingers, washed and top and bottom trimmed &

slit

❖ 1 ripe banana, chopped into roundels

❖ 15g of chick peas, soaked overnight

❖ For Tempering

❖ 1 tsp cumin seed

❖ 1/2 tsp mustard seed

❖ 1/4 tsp asafoetida

❖ 5-6 green chillies, finely chopped

❖ 1″ piece ginger, finely chopped

❖ 3-4 dried whole red chilly

❖ Few curry leaves

Cooking Method:

❖ Heat oil. Add all the tempering ingredients and then immediately add the gram flour

blended with water. Bring it to boil.

❖ Add salt and turmeric powder.

❖ Cook on slow flame for 10 minutes.

❖ Add chick peas and let it cook till the peas become soft and mushy.

❖ Now add kokum flowers and jaggery.

❖ Add all the vegetables and let it cook till it becomes soft.

❖ Add the banana to the Kadhi and switch off the gas, covering the Kadhi with a lid.

Serve after five minutes with rice


Recipe Variation:

❖ All three flavours – spicy, tangy and sweet should be balanced. Also remember that the

daal served with this Kadhi is totally bland, so the curry needs to be just a little spicy to

maintain the average flavour of the overall dish. Banana is the ingredient that adds a

pleasing flavor to the Kadhi, so do not forget to add this.

❖ The recipe ids high in protein (21g), rich in fibre (9.8 g) and kokum helps in

hyperacidity, improves digestion and is anti-inflammatory in nature.





Place of Origin: Kutch

45

Aluchi Patal Bhaji (Alucha Phadphada)

Ingredient List:

❖ Colocassia Leaves- 1.5 cups

❖ Bengal gram dal (soaked)- 1 cup

❖ Besan- 1 Tbsp

❖ Peanuts (soaked)- 1/2 cup

❖ Banana (just ripe)- 1 pc

❖ Tamarind pulp- 3 Tbsp

❖ Methi seeds- 1 Tsp

❖ Asafoetida- 1 Tsp

❖ Mustard seeds- 1 Tsp

❖ Red chilli powder- To taste

❖ Salt- To Taste

❖ Jaggery- 1 tsp

❖ Oil- 1 tsp

Cooking Method:

❖ Wash and remove threads of stems of colocasia. Finely chop the colocasia leaves and

stems.

❖ Cook the soaked peanuts and chana dal in boiling water or a pressure cooker.

❖ Heat the oil in a pot, add mustard seeds, asafoetida and methi seed and saute for a few

seconds.

❖ Add the chopped colocasia leaves and stems, saute well and cover and cook for a

minute.

❖ Add the cooked chana dal, peanuts and besan and sauté for half a minute and add

tamarind pulp, water as per requirement ,red chilli powder,salt ,jaggery and one thickly

sliced banana.

❖ Mix well and serve hot with chapati/bhakri or rice.


Recipe Variation:

❖ Other dals like Tur dal/Masoor dal can be used to add diversity in the diet. Thick Slices

of fresh coconut may also be added to improve healthy fat content.

❖ Protein rich (17.1g), Iron rich (6mg), Calcium rich (199mg) ,Fibre rich (15g), Folate

(235mcg), Vitamin A rich.

Name of the contributor: Girija Umesh Damle

Qualification: MSc Specialised Dietetics- Pediatric

Nutrition

Affiliation: Sir Vitthaldas Thackercy College of

Home Science (Autonomous),

SNDT Women's University.

Place of Origin: Maharashtra (Konkan)

46

Rajasthani Ker Sangri Recipe

Ingredient List:

❖ Sangri- 50 gms

❖ Ker- 12- 15 pieces

❖ Dry Dates- 3-4 pieces

❖ Raisins- 12- 15 pieces

❖ Cashews- 7 piece

❖ Spices- hing (asophetida), jeera (cumin seeds),

kalounji (fennel flower seeds), teej patta (bay leaf),

laung (cloves), elaichi (cardamom) and sauf (fennel

seeds), dry red chillies, coriander powder, red chilli

powder, turmeric powder, garam masala powder, dry

mango powder and salt.

Cooking Method:

❖ Wash Ker, Sangri cashews, raisins and dry dates separately a few times to remove all

the dirt. Soak in enough water for 8-10 hours. Wash again a few times.

❖ Add Ker and Sangri in a pressure pan and add 2 cups of water 1tsp turmeric and 1 tsp

salt.

❖ Pressure cook for 3 whistles and then remove the cooker from the heat. Let the pressure

release and then open the cooker. Drain the ker sangri. Wash them once more and keep

aside.

❖ Heat 5 tsp oil in a pan.

❖ When the oil is hot, add hing (asophetida), jeera (cumin seeds), kalounji (fennel flower

seeds), teej patta (bay leaf), laung (cloves), elaichi (cardamom) and sauf (fennel

seeds). Add dry red chilies and fry for a few seconds.

❖ Add cooked ker and sangri.

❖ Now add coriander powder, red chilli powder, turmeric powder, garam masala powder,

dry mango powder and mix well. Add little water to cook.

❖ After it’s cooked well add curd, salt.

❖ Cover and cook for 6-8 minutes. Garnish with fresh coriander. Serve hot Indian breads


Recipe Variation:

❖ Add the pickles you have at home for restaurant style taste

❖ Serve with Makki ki Roti/ Bajre ki Roti/ Phulka/ Tawa Paratha/ Missi Roti/ Puri.

❖ Protein rich (19.44 gms), Carbohydrate (63.9 gms), Fibre (15.47), Fat (10.38 gms),

Vitamin A (*369 AIU), Vitamin C (*33 mg), Iron (*1 mg), Energy (422.5 Cal)

(Sangri has been the Thar desert’s survival food and is 53% protein, K K Chaudhury,

director of the Arid Forest Research Institute in Jodhpur. It lasts for about a week in the

refrigerator, when stored in an air-tight container.)

Name of the contributor: Ms. Jaie Rajeshirke Khedwal

Qualification: MSc (Sports Nutrition)

Affiliation: Faculty, Nagindas Khandwala College (NASM)

Place of Origin: Malad, Mumbai

47

Methi Egg/Paneer Sabji

Ingredient List:

❖ 1½ tablespoons Oil

❖ 4-6 Garlic cloves crushed

❖ 2 Green chilies (chopped)

❖ 2 Medium Red Onion (chopped)

❖ 1 Large Tomato (chopped)

❖ ¼ teaspoon Turmeric powder

❖ ½ teaspoon Red Chili powder


❖ 2 Cups Fenugreek /Methi leaves (Chopped)

❖ 3 Eggs / 150 gms Cows Milk Paneer.

Cooking Method:

❖ Heat oil in a pan or kadhai on medium heat. Once hot, add crushed garlic cloves to the

oil till raw smell of garlic goes away.

❖ Next add Chopped Onions and green chilies. Mix and cook till onion gets pinkish in

color.

❖ Add chopped tomatoes, sauté for 5 minutes.

❖ Now add turmeric and chilli powder, mix and cook for a minute.

❖ Add chopped methi leaves and let them cook for 5-7 minutes.

❖ Add salt as per taste.

❖ Once the methi leaves are semi cooked, add 3 eggs in the pan and let it cook on low

flame for 2 minutes.

❖ Now saute the mixture on medium flame for 5 minutes.

❖ Transfer to a serving bowl. Add a dash of lime for added Iron absorption.

❖ Serve this nutritious Methi egg sabji with Chappatis/ Phulkas/ Jowar, Rice Bhakris or

accompany with Dal and Rice.


Recipe Variation:

❖ Vegetarians can use 150gms mashed Cows Milk Paneer instead of eggs.

❖ Protein rich -20 gms , Iron rich -19 mg, Vitamin A -4866 mcg

Name of the contributor: Sneha Bhaisare

Qualification: PGD in Dietetics & Applied Nutrition,

Nirmala Niketan College of Home Science,

Mumbai University

Certificate course in Nutrition & Exercise

for Fitness, Mumbai University

Affiliation: Self Employed, Founder: Heal with Diet

Place of Origin: Nagpur

48

Sai-Bhaji And Bhuga Chawal

Ingredient List:

❖ Spinach Leaves(Palak) washed and finely chopped - 2 Cups

❖ Methi Leaves(Fenugreek Leaves), washed and finely

chopped - 1/2 Cup

❖ Dill leaves , washed and finely chopped - 1/4 Cup

❖ Chana dal(Bengal Gram Dal), washed and soaked - 1/4 Cup

❖ Green Moong Dal(Split), washed and soaked - 2 tbsp

❖ 2 Onions, finely chopped

❖ 1 Tomato, finely chopped

❖ 1 inch Ginger , finely chopped

❖ Ghee/Oil - 1tbsp

❖ For Rice - 1 cup rice soaked in 2 cups of water

❖ 1 big onion, finely sliced

❖ 1 big green chilli, finely chopped

❖ 1/2 tsp cumin seeds

Cooking Method:

❖ Wash and soak the chana dal and split green moong dal for about 30 mins. Wash and

chop all the required vegetable and greens. In a pressure cooker, heat ghee on medium

flame, start by adding the onions, saute for a couple of minutes. Next add ginger, garlic

and saute for a couple of minutes.Add the tomatoes and cook until mushy. This will take

about 2 minutes. Once it is done, add the remaining ingredients including turmeric

powder coriander powder, red chilli powder, raw mango, green chilli, spinach leaves,

methi leaves, dill leaves, chana dal. Saute it for about 4 to 5 minutes.Add salt to taste

and 3 cups of water, close the lid and pressure cook the Sindhi Sai Bhaji for 15 to 20

minutes. Switch off the heat and allow the pressure to release naturally. Open the lid and

mash the Sai bhaji using a potato masher to bring it to a mushy consistency.

❖ For Rice - Heat the oil in a pan over medium heat. Once the oil is hot, add cumin seeds.

Once the cumin seeds crackle, add the onion slices. Cook the onion slices till they

caramelise and turn brown in colour, but ensure that they don't burn. Add the green

chilli, salt, dhania powder, garam masala and chilli powder and cook for 2-3minutes.

Now add the water only, from the soaked rice and bring it to a boil. Once the water

starts boiling, add the rice and mix well. Cover the pan and let the rice cook on low to

medium heat. When there is no more water left in the pan, the rice will have fully

cooked. Take it off the heat and transfer it in a serving dish.

❖ Sai bhaji and Bhuga chawal is ready to serve.


Recipe Variation:

❖ You can also add other vegetables of your choice such as Carrots, Beans, Bottlegaurd,

Brinjal, tinda etc in this Bhaji to increase the nutritional content

❖ The recipe is rich in Protein (10g), Calcium (300g), Vitamin A (6750mcg) Vitamin C

(30mg).

Name of the contributor: Vandna Lalchandani

Qualification: M.Sc Clinical Nutrition

Affiliation: MGM School of Biomedical Science

Place of Origin: Ulhasnagar

49

Piti

Add

Recipe Photograph

Here

Ingredient List:

❖ Horsegram – 1 cup

❖ Mirchi - 1

❖ Garlic cloves – 3 - 4

❖ Onion – 1 Small

❖ Kokam as per taste


Cooking Method:

❖ Roast the horsegram

❖ Sieve and remove the outer layer

❖ Grind it

❖ Make a paste of the ground horsegram and water

❖ In a pan heat 2 tbsp. of oil

❖ Add chopped chilli, onion, garlic, curry leaves and turmeric

❖ Add the horsegram mixture

❖ Add salt and kokam as per taste

❖ Serve hot with rice


❖ Iron rich, Phosphorus Rich, Iron Rich

Name of the contributor: Prashita Patil

Qualification: TYBSc.

Affiliation: SVT College of Home Science

Place of Origin: Malwan

50

Rushi chi Bhaaji

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Recipe Photograph

Here

Ingredient List:

Cooking Method:

❖ Heat 3 tablespoons peanut oil in a large pot or pan.

❖ Add 2 green chilies (chopped).

❖ Saute green chilies for some seconds.

❖ Add the chopped amaranth and colocasia leaves along with the stems. Saute for a

minute.

❖ Add the remaining chopped veggies and tubers. Mix very well and saute for 1 to 2

minutes.

❖ Add the ½ cup peanuts. Add 2 cups water.

❖ Season with salt as per taste. Mix very well.

❖ Cover and simmer the veggies on a low to medium flame.

❖ Check at intervals and give a stir. Simmer till the veggies are cooked and tender. Then

add the tamarind pulp Add 1 cup grated fresh coconut. You can grind coconut a bit

coarsely if you want and then add. Mix very well.


❖ Rich in thiamine, niacin, iron, Vitamin A.

Name of the contributor: Prashita Patil

Qualification: TYBSc.

Affiliation: SVT College of Home Science

Place of Origin: Malwan

❖ 3 tablespoons peanut oil, ghee also can be used

❖ 2 green chilies - chopped

❖ ¾ cup chopped ridge gourd

❖ ¾ cup chopped yellow pumpkin

❖ ½ cup chopped elephant foot

❖ ½ cup plantain

❖ ½ cup chopped colocasia

❖ 1 cup chopped colocasia leaves

❖ 1 cup chopped red amaranth

❖ ¼ cup chopped amaranth stems

❖ 1 medium corn cob

❖ ½ cup fresh peanuts

❖ 1 cup grated fresh coconut

❖ 1 tablespoon jaggery

❖ 2 cups water

❖ Tamarind pulp and salt as required

51

Masala Capsicums

Ingredient List:

❖ Capsicums- 3

❖ Tomatoes – 4

❖ Oil – 1 tbsp

❖ Mustard seeds – 1 tsp

❖ Jeera – ½ tsp

❖ Haldi powder – ½ tsp

❖ Garam masala – 1 tsp

❖ Chilli powder – a pinch

❖ Jaggery – 1 tbsp

❖ Groundnut powder – 1 ½ tsp

❖ Coconut – grated for garnishing

❖ Coriander leaves – few, chopped for garnishing

Cooking Method:

❖ Wash and cut the capsicums into big cubes. Do the same for the tomatoes.

❖ Heat oil in a pan and add the mustard seeds and jeera and fry for a few seconds.

❖ Then add the haldi powder and garam masala and fry.

❖ Add the capsicums and fry for a while. Add the tomatoes and fry for a few minutes.

❖ Add the jaggery and groundnut powder, stir well.

❖ Sprinkle with the grated coconut and chopped coriander leaves.


Recipe Variation:

❖ The recipe can be made with only capsicums too.

❖ The recipe is rich in Beta- carotene: 905 ug.

Name of the contributor: Denise Viegas

Qualification: TYBSc, specialising in Foods,

Nutrition and Dietetics

Affiliation: Student, College of Home Science,

Nirmala Niketan


52

Recipe Name: Sarson Ka Saag

Ingredient List:

❖ ½ bunch Mustard Leaves

❖ 1/4th bunch Bathua Leaves

❖ 1/4th bunch Spinach Leaves

❖ ½ cup Radish Leaves

❖ 1 Medium Sized onions

❖ 1 ½ Medium Sized Tomatoes

❖ 1 Ginger

❖ 4-5 Green Chillies

❖ 4-5 Garlic

❖ ¼ tsp Red Chili Powder

❖ Asfoetida

❖ Water (1-1.5)

❖ 1 tbsp Maize flour

❖ Salt as required

Cooking Method:

❖ Firstly clean and chop all the greens. then wash the greens well.

❖ In a pressure cooker or pan add all the ingredients listed under saag except for maize

flour.

❖ Cover the pressure cook and cook for 6-7 minutes or more.

❖ If cooking in a pan, then cover and let the greens cook till done. Do check

occasionally.

❖ Pour the greens along with the stock and maize flour in a blender. blend till smooth.

❖ In another pan, pour the pureed greens.

❖ Simmer for a good 25-30 minutes.

❖ Tempering For Sarson Ka Saag

❖ In another small pan, heat oil or ghee

❖ Add the chopped onions and fry them till light brown.

❖ Add the prepared saag. Stir and simmer for a couple of minutes.

❖ Stir ocaasionally.

❖ Serve sarson ka saag hot with some chopped onions, whole green chilies and a dollop

of butter on the saag with makki di roti

Recipe Variation:

❖ Can add methi seedsName of the contributor: Harsheen Kaur Chaudhary

Qualification: Msc Clinical Nutrition and Dietetics

Affiliation: Director at Nutrithy, Board Member

at IEDNC

Place of Origin: Punjab

53

Desserts

54

BAJRA KULER

Ingredient List:

❖ Fresh Bajra flour – ¾ cup

❖ Jaggery (powdered/grated) –1/3 cup

❖ Ghee(clarified butter) – 4 tablespoons

Cooking Method:

❖ Take bajra flour and jaggery in a bowl. Rub it with your fingers to break jaggery lumps

and mix really well for 5 minutes.

❖ Place saucepan on flame to it add ghee and let it melt. Ghee should be warm to touch

(not hot).

❖ To it add flour-jaggery mixture. Mix well if the mixture looks dry then add ½

tablespoon of ghee at a time, mix and see.

❖ Continue mixing till all the mixture comes together.

❖ The mixture may look crumbly, but when you press it with your hand it will come

together.

❖ Now take some mixture in your hand, press it with your palm so it becomes firm and

then shape into ladoo by rotating it in your palm.

❖ Make walnut sized balls and serve.

❖ Bajra kuler stays fresh for 4-5 days at room temperature in an airtight container.


Recipe Variation:

❖ Add choco chips or powdered nuts to it mixture to make them appetizing.

❖ Calcium rich, Potassium rich, Protein rich, Iron rich etc.




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55

SUKHDI (GOL PAPDI)

Ingredient List:

❖ Whole wheat flour – 2/3 cup

❖ Ghee – 1/3 cup

❖ Jaggery (powdered/grated) – ¼ cup

❖ Ghee – 1 tsp (for greasing)

Cooking Method:

❖ First prepare the plate or the thali to set the sukhdi. Grease the plate (bottom and sides)

well with ghee.

❖ Take the ghee in a pan. Turn the heat on low-medium flame.

❖ Once the ghee is melted and gets slightly hot, add wheat flour.

❖ Mix well with a spatula, it will be like a thick lumpy paste.

❖ Roast it while stirring constantly for 4-5 minutes, or till the atta gets some color and

you will get a toasted aroma of the flour.

❖ As soon as the flour is roasted, turn off the stove.

❖ Then add jaggery, it will melt right away, quickly mix it.

❖ Immediately pour into the prepared plate, even out the surface using back of the spatula

or back of a greased steel katori.

❖ Let it cool down slightly. While it is still warm, slice into desired shape and size.


Recipe Variation:

❖ Add ¼ cup powdered nuts of choice or 1½ tablespoon of choco powder to it the

mixture.

❖ Protein rich, Potassium rich etc.





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PROTEIN LADOOS

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Recipe Photograph

Here

Ingredient List:

Cooking Method:

❖ Add ½ cup of ghee in a pan and heat the ghee.(keep 2-3tbsp ghee aside from the same).

❖ Add the gond (Tragacanth gum) to the ghee in two servings and fry it in the ghee at

medium flame.

❖ After the gond is fried crush the gond in a bowl.

❖ Then, in the same pan add a tbsp of ghee and add 3 tbsp of wheat flour and roast it on

low flame until the colour changes to light golden and is in the form of paste.

❖ Mix the wheat flour paste in the bowl with the crushed gond.

❖ Now again in the same pan, add 50 grams of kharek, 50gms of almond powder, 3 tbsps

of dry coconut and 1 tbsp of poppy seeds and roast all together on a low flame until

light brown and can smell the fragrance.

❖ Add all the roasted with the gond mixture, also add 1 tsp of ginger powder and ¼ tsp of

green cardamom powder and mix well.

❖ Lastly, melt 1 cup of jaggery with 1 tbsp of ghee in a pan and then gradually add the

melted jaggery in the gond mixture and wait for a few seconds for the mixture to cool

down. As soon as it’s a bit cool make balls/ ladoos out of the mixture . For garnishing ,

add pistachio or cashew nut on top of each ladoo.

❖ Serve them anytime, Always a good healthy option!

❖ Note: don’t let the mixture cool down completely, otherwise the ladoos/ balls wont

be formed.


Recipe Variation:❖ To make it more nutritious one can add til seeds, chia seeds, garden cress seeds, also

almonds and walnuts can be added. Instead of gond, oats can be also replaced which

need not be fried.

❖ Protein rich

❖ Fibre rich

❖ Fat soluble vitamin rich due to ghee

Name of the contributor: Muskan R. Barmare

Qualification: TYB.sc of FND.

Affiliation: SVT College of Home Science, SNDT

WOMENS University, Juhu

Place of Origin: Mumbai❖ 1/2 cup Ghee (approx 100 grams)

❖ 1/2 cup Gond(Tragacanth gum) (75 gram)

❖ 3 tbsps Whole Wheat Flour

❖ 50 gram Kharek (coarsely crushed) (Dry Dates)

❖ 50 gram Almonds (coarsely crushed)

❖ 3 tbsps Dry Coconut (Grated)

❖ 1 tbsp Poppy Seeds (Khaskhas)

❖ 1 tsp Dry Ginger Powder (Sooth powder)

❖ 1/4 tsp Green Cardamom Powder (Elaichi Powder)

❖ 1 cup Jaggery (Gud) (Finely Chopped) (approx. 150

gram)

57

HALIM KE LADOO

Ingredient List:

❖ Garden Cress Seeds- ¾ cup

❖ Ghee- 1 tbsp

❖ Roughly chopped jaggery- ½ cup

❖ Semolina- ¼ cup

❖ Desiccated coconut- 1 tbsp

❖ Roughly powdered almonds- ¼ cup

Cooking Method:

❖ To make Halim ladoos, soak the garden cress seeds in ½ cup water in a deep bowl for 3

hours. Do not drain the water.

❖ Heat the ghee in a non-stick pan, add the soaked garden cress deeds, jaggery, semolina

and mix well. Cook on a medium flame or till the jaggery melts, while stirring

continuously.

❖ Add the coconut and almonds and mix well.

❖ Transfer the mixture onto a plate and keep aside to cool slightly.

❖ Divide the mixture into 16 equal portions and shape each portion into a round ball.

❖ Serve the halim ladoos or store them in an air tight container.


Recipe Variation:

❖ Other nuts such as walnuts, cashewnuts can be added too.

Iron Rich: 8.4 mg per ladoo

Name of the contributor: Mayuri Satish Nimbre

Qualification: T.Y.B.Sc. Food, Nutrition and Dietetics

Affiliation: Student, College of Home Science

Nirmala Niketan

Place of Origin: India

58

Adadiya Pak

Ingredient List:

❖ For 2 servings

For crumble:1 cups Black Urad (Whole) , ground to

make atta

❖ 1/8 cup Milk

❖ 1tbsp Ghee

Other Ingredients:1/4 cup Ghee

❖ 125 grams Khoya (Mawa)

❖ 1 tablespoon Gond (natural gum) , fried in ghee till

crisp

❖ 1/2 cup Mixed nuts , (almonds, raisins, cashews,

pistachios)

❖ For sugar syrup:1 tbsp Jaggery

❖ 1/2 cup Water

❖ Indian spices:

1 tablespoons Cardamom Powder (Elaichi)

❖ 1 tablespoons Cloves, powdered

❖ 1.5 tablespoons Dry ginger powder

❖ 1 tablespoon Peepramul powder (ganthoda)

Cooking Method:

❖ In a mixing bowl combine, urad dal atta, milk, ghee. Mix well.. Rub flour with palm

for 3-4 minutes.

❖ Heat the ghee in kadai or heavy bottom kadai. Add flour mixture.

❖ Continuously stir it on medium flame till the mixture is brown in color.

❖ Meanwhile, combine jaggery and water in a saucepan.

❖ When flour starts to get brown color, add sauted edible gum(gond), all spices and

grated khoya. Saute for a couple of minutes.

❖ Turn off the flame and add chopped nuts. Mix well.

❖ Allow the mixture to cool a bit. When mixture is lukewarm, combine it with jaggery

water . Mix well.

❖ Allow it to set for a while. Give a shape of your choice. Serve


Recipe Variation:

❖ Can replace Any Pulse flour of choice, add rose petals, to enhance the taste of the recipe.

❖ The recipe is winter special recipe. The recipe is rich in Energy (500kcals) , Protein

(40g), Iron (13g), and rich in gondh which is beneficial for people with a weak nervous

system, anxiety and depression, piles and low vitamin D levels, etc. Peepramul relives

Gastric Reflux, Pitta Dosa, etc.



Qualification: M.Sc. 2 Specialised Dietetics (Pediatric Nutrition)

Affiliation: SVT College of Home Science. 59

Gundar Pak

Ingredient List:

❖ 100g – Poppy Seeds

❖ 100g- Almonds

❖ 100g- Dry Coconut

❖ 100g- edible Gum

❖ 750ml- milk

❖ 100g- ghee

❖ 1tbsp – Gantola (pepper maul powder)

❖ 1tsp – Dry ginger powder

❖ 1tbsp – Cardamom powder

❖ 130- Sugar

Cooking Method:

❖ Make a powder of Almond, Dry coconut, Poppy seeds, Edible gum. Keep it aside in a

bowl(keep all that powder separately).

❖ In another bowl take warm milk and sugar granules.

❖ In a pan add Clarified butter / ghee and let it melt.

❖ Now, Add edible gum. and stir it for 1-1.5 minutes (or until gum is pink). If it becomes

lumpy don't worry it will melt when you add milk and boil it.

❖ Now, Add warm milk into the mixture of ghee and gum. stir it continuously until it

becomes thick mixture. (When you add milk it will become frothy , it's normal).

❖ After that add sugar granules and stir it for at least 5 minutes on a slow flame.

❖ At last add pepper maul powder, dry ginger powder, and cardamom powder and 1 tbsp

ghee(optional). and turn of the gas.

❖ Keep this in a freeze for 4 hours . you can store it for 15 days. when you want to eat

microwave it for 20 sec , Garnish it with nuts and serve it.


Recipe Variation:

❖ Can add Any nuts of choice, add rose petals, garden crest seeds, etc. to enhance the taste

of the recipe.

❖ The recipe is winter special recipe. The recipe is rich in Energy (500kcals) , Protein

(20g), Iron (10g), and rich in gondh which is beneficial for people with a weak nervous

system, anxiety and depression, piles and low vitamin D levels, etc. Peepramul relives

Gastric Reflux, Pitta Dosa, etc, Poppy seeds help for asthma, constipation, cough,

diarrhea caused by infection, difficulty sleeping, and used vesicoenteric fistula.






60

Recipe Name: Roasted Rice Pudding

Ingredient List:

❖ Brown Rice/White Rice – 1 Cup

❖ Jaggery: 3/4th Cup

❖ Grated coconut – 1/4th cup

❖ Hot Water-1/2 Cup

Cooking Method:

❖ Roast the brown rice in a medium flame in an iron pan for about 5-10 mins till the

colour change.

❖ Let the roasted rice granules be cooled for a minute.

❖ Once cooled, take the rice granules into the mixer and grind it finely until it turns into

the powder.

❖ Take the rice powder and mix jaggery thoroughly.

❖ Add hot water into the mixture . Mix well.

❖ Serve the hot roasted rice pudding by garnishing grated coconut on the top.

Nutritional Contents:

The roasted rice pudding recipe is calorie(144.25kcals) and mineral dense such as iron

and phosphorous respectively (0.6 mg & 87.21mg) .

Moreover this recipe is oil and salt free & can also be opted as a healthy dessert too as it

can be freezed and enjoyed chilled.

Recipe Variation:

❖ Can add nut milk .

❖ Dates can also be used instead jaggery

❖ Can use nuts or flax seeds for the crunch. .

Name of the contributor: Trisha Rai

Qualification: Msc. in Clinical Nutrition & Dietetics

Affiliation: Freelancer

Place of Origin: Karnataka

61

Atwal –Rice Fenugreek Porridge

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Recipe Photograph

Here

Ingredient List:

❖ Rice - ½ Cup

❖ Methi Seeds- ½ Tbsp

❖ Brown Jaggery- ½ Cup

❖ Coconut Milk- 1 Cup

❖ (2serving)

Cooking Method:

❖ Soak rice and fenugreek seeds in a cup of water for about 2 hours.

❖ Pressure cook rice along with methi for unto 2 whistles.

❖ n a heavy bottom vessel, take cooked rice with methi and add jaggery. Cook on

medium flame till jaggery melts completely. Add salt.

❖ Add coconut milk from side of pan. Stir well. Cook for another 2 minutes, add

cardamom powder, mix well and remove from heat.


Recipe Variation:

❖ Instead of Kolum rice ,brown rice can be used which is normally used in goa

❖ Instead of coconut milk can use cows milk

❖ Per 1 serving, Energy=540kcal, Carb=82gm, protein=8gm, fat19gm,

❖ Iron =4mg, fiber=6gm, calcium=70mg,folate=17mcg, magnesium=117mcg




Department

Place of Origin: Goa

62

Aliv Che Laadu- Halim Ladoo

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Recipe Photograph

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Ingredient List:

❖ Aliv / Halim / Garden Cress seeds- 1/4 cup

❖ Milk- 1/2 cup (or water)

❖ Grated coconut -1 ½ cups

❖ Grated jaggery- 1 ½ cup

❖ Ghee- ½ tablespoon

❖ Salt a pinch

(per 15-16 ladoo)

Cooking Method:

❖ Soak Aliv / Garden Cress seeds in milk in a container for at least 1 hour.

❖ In a vessel add the scrapped fresh coconut and jaggery. Mix well. To this mix to soaked

Aliv Mix all the ingredients and place the vessel in a pressure cooker.

❖ Pressure cook for 2 whistles and put off the flame.

❖ Now heat ghee in a vessel, add this cooked mix to it and stir fry very well. Keep

cooking and stirring the mix until the mix begins to leave the sides of the wok.

❖ Put off the flame. Allow the mixture to cool down enough to handle it.

❖ Make medium sized balls of the mixture using your palms.

❖ Once the ladoo cool down completely transfer them to an airtight container and

refrigerate.


Recipe Variation:

❖ Instead of milk can used coconut milk or coconut water

❖ Can add cardamom cashews nut for taste

❖ Per (1) ladoo-Energy=150kcal, protein=2gm, carb=16.5gm, fat=127gm, Iron= 2mg

calcium=35mg,fiber= 2gm, folate=8mcg, magnesium-35.6mg




Department


63

Mangane

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Ingredient List:

❖ Chana Dal- 1 Tbsp

❖ Sago- ½ tsp

❖ Jaggery- 2 Tbsp

❖ Coconut milk-2 Tbsp

❖ Salt a pinch

(per one serving)

Cooking Method:

❖ Soak sabudana and dal in different vessel for about 15 minutes.

❖ Cook sabudana in 1 cup of water. Keep it aside.

❖ In a pan add the jaggery, chana dal, and salt. Allow the chana dal to cook.

❖ Add the cooked sabudana along with water to it and bring it to a boil.

❖ Stir in the coconut milk from side of the pan.

❖ Cook on low heat for 5 minutes stirring occasionally.

❖ Cook for another 2 minutes.

❖ Serve warm or chilled!


Recipe Variation:

❖ Instead of coconut milk can used cows milk

❖ Can add cardamom cashews nut for taste

❖ Energy=225kcal protein=4gm, carb=37gm, fat=6gm, calcium=39.5gm,K =289mg,

folate=31.6mcg, magnesium-52.2mg




Department


64

Tizann

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Recipe Photograph

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Ingredient List:

❖ Ragi- ½ cup

❖ Coconut (grated) - 1cup

❖ Black Jaggery - ½ cup

❖ Salt a pinch

Cooking Method:

❖ Soak Ragi in water till its soaked for overnight

❖ In a mixing jar add the soaked ragi and grated coconut and make it into a fine paste

❖ Strain it using a tea strainer or cloth

❖ Add jaggery by grating it into the strained mixture, dissolved by mixing it well

❖ Place the strained mixture in a heavy bottom pan on medium heat

❖ Give it a boil, as the mixture thicken Tizaan is ready.


Recipe Variation:

❖ Instead of Ragi can use whole wheat or millets like jowar

❖ Can add cardamom, cashew for taste

❖ Per 1 serving -Energy =377kcal, Carbs=48gm, fat= 19gm, protein=4gm

Calcium=141mg, Iron=3.22mg, Fiber3.35gm, folate=14.7mcg




Department


65

Recipe Name: Wheat flour dessert

Ingredient List:

❖ Wheat flour – 100 gms

❖ Jaggery - 100 gms

❖ Ghee 120 gms

❖ Chopped almonds and pistachios- 20 gms

❖ Dessicated coconut-15 gms

❖ Heat ghee in a deep kadhai and add in the wheat flour.

❖ Keep stirring on low flame till the colours of wheat turns a bit brownish and

you get a good aroma. ( Make sure the flame is low and keep stirring

continuously or it may get burnt)

❖ When done , remove from flame and add in the chopped jaggery and

chopped nuts immediately. The jaggery will melt and combine well only

when mixture is hot.

❖ Mix very well till well combined and all jaggery is melted.

❖ Take in small thali and grease it very well with ghee. Add in the mixture and

flatten (1/2 inch thick)it well with thehelp of a flat base ( back of a vati ).

Garnish with remaining chopped nuts and desiccated coconut.

❖ Set aside to set for 3-4 hours.

❖ Cut into diamond shapes and store in an air tight container.

Nutritional Benefits: Iron Rich


Name of the contributor: Zainab Yasin Shayda

Qualification: T.Y. FND

Affiliation: Student (Nirmala Niketan College)

Cooking Method:

66

Till gula chi poliIngredient List:

❖ Ingredients for the stuffing

❖ 1 tablespoons white sesame seeds

❖ ½ teaspoon Khaskhas

❖ 40gm grated Jaggery

❖ ½ tablespoon oil & ½ teaspoon water

❖ 2 tea spoon roasted besan flour

❖ ½ tea spoon cardimum powder

❖ Ingridients for roti

❖ ½ cups whole wheat flour

❖ 1 tea spoon maida

❖ 1 tea spoon rawa and rice flour resp

❖ 1 tea spoon Besan flour

❖ ½ tea spoon Hot oil

❖ 1 tea spoon ghee while garnishing

Cooking Method:

❖ For stuffing

❖ Roast till and khaskha till it turns pink in colour and powdered it

❖ In a pan add jaggery + ½ tea spoon oil + ½ tea spoon water and stir it till it melts

down and immediately turn off the gas as soon as jaggery melts

❖ Now add 1 tea spoon besan flour and mix it properly for 4 mins

❖ After that add the powdered till, khaskhas and cardimum powder

❖ For roti

❖ In bowl take wheat flour, roasted besan flour, maida , rawa , rice flour , hot oil and

make a dought out of it .

❖ Stuff the mixture and make a round roti out of it .

❖ Cook the roti on tawa for 2 mins from both the sides

❖ And your crisp till gud poli is ready to eat with ghee

❖

Nutritional Content

Recipe Variation:

❖ can avoid maida

❖ ENERGY -425kcal

❖ CHO -73gm

❖ PROTEINS -14gm

❖ FATS -12gm

❖ Calcium -294.05mg

❖ Omega 3 -38.62

❖ Vitamin B9 -59.2mcg

Name of the contributor: Shruti Doshi

Qualification: MSc. Clinical Nutrition And Dietetics. Certified Diabetes

Educator, Bsc.Nutrition And Dietetics.

Affiliation: Visiting Dietitian at Samarth hospital, Ghatkopar, Also

working with Endocrinologist and Diabetologist, Dr Tejal

Lathiya(Vashi) and Dr Rukiya Surya(Mulund) resp, as a

ClinicalConsulting Dietitian


67

Maleeda laddoo

Ingredient List:

❖ Whole wheat flour- 2 cups

❖ Jaggery- 1 cup (grated)

❖ Raisins- 25g

❖ Poppy seeds – 25g

❖ Salt- 1 tsp

❖ Ghee (For malida)- 3 Tbsp

❖ Oil (For kneading the dough – 3 Tbsp)

Cooking Method:

Nutritional benefits:

❖ Iron rich, calorie and nutrient dense recipe. Can make a good sweet-dish for

undernourished kids.

Name of the contributor: Ms. Ayesha Ashraf Kherani

Qualification: M.Sc. (Home Science)- Foods, Nutrition and

Dietetics

Affiliation: PhD Scholar, Visiting Faculty- College of Home

Science, Nirmala Niketan

Social Media Committee, NSI Mumbai Chapter

❖ Take the whole what flour, salt and oil in a container. Knead a tough dough with little

water. Allow it to rest for 10 minutes.

❖ Make chapatis with this atta (approximately four with the quantity mentioned).

Coarse grind it in a blender once it cools down.

❖ Now add raisins and poopy seeds to the ground chapatis. Keep aside.

❖ In another container, take 3 Tbsp ghee. Once it is sufficiently hot, add grated jaggery.

Wait for it to melt while stirring continuously.

❖ Once it melts, add the jaggery-ghee mixture to the ground roti mixture. Immediately

make laddoos while hot.

❖ Allow it to cool or relish hot.

68

indigenous nutritious recipes

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