recepies new
TRANSCRIPT
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INDEX
1. Alootikki cutlet
2. Banana milk shake
3. Beetroot halwa
4. Bread pudding
5. Carrot halwa
6. Carrot kheer
7. Coconut rice
8. hoklas
!. "gg #lip
1$. %ruit salad
11. &o'i mutter masala
12. &reen gram pa(asam
13. &roundnut milk
14. &ullathi
15. )(dera'ad mi*
16. +i*ed cereal roti
17. +i*ed sprout salad
18. ,egeta'le soup
1!. +utter paneer
2$. -ancake
21. -aushtic poha
22. a'di
23. agi idl(
24. agi ladoo
25. ice pudding
26. /cram'led egg with green lea#( 0egeta'les
27. /o(a go'i
28. /o(a milk 2!. /undal
3$. /weet potato pa(asam
31. ,egeta'le cutlet
32. ,egeta'le ra0a upma
33. ,egeta'le stew
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A C"
&""/
Large boiled aloo - 100gms
Black pepper powder - 2 gms
Green peas - 50gms
Ginger paste - 2 gms
Salt - 2gms
Red chilli powder - 2gms
Oil - 100ml
+") % -"-AA
Take the cooked peas and mash them !dd all the ingredients e"cept oil and mash them
#eel the potatoes and mash them$ add salt and pepper and mi" it
%ash and dr& &o'r hands and r'b them with little oil
Take each portion o( potato mi"t're and make a ball
)latten each ball into a ro'nd patt& o( abo't hal( inch
#lace a portion o( st'((ing in the centre and (old the edges together so that mi"t're
does not come o't
*ow gentl& (latten it into a two inch patt&
+eat one tsp oil in a non stick pan$ slip in the patties
#an(r& on both the sides till crisp golden brown
," ,A"
,T.S /+O
g
)!T
g
#ROT,*
g
/!L/,.
mg
,RO*
mg
3,T-!
,
*RG4
kcal
#otato 22 01 1 10 067 26 89
Green peas 158 01 92 20 15 7: 8:
Black
pepper
682 7 115 60 126 1070 :06
Ginger 12: 08 2: 20 :5 60 9
Red chilli :1 2 158 10 2: 195 26
Oil - 100 - - - - 800
/'minseeds
: 15 179 1070 119 - :5
:
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Total 172 16:7 592 1950 :177 1602 20:
"C++"" % nder (i;e as snacks beca'se it contains more o( carboh&drates and calci'm
which is essential (or growth and de;elopment
"C++"" % <iabetic and cholesterol patients beca'se it contains more o( carboh&drates and
(at
BAAA + /)A"
&""/9
• S'gar - 50gm
• Riped banana - 100gm
• /hilled .ilk - 600ml
• 3anilla essence - 2 drops
+") % -"-AA9
• /'t the banana in to small pieces
• .i" the banana along with milk in a mi"er
• !dd s'gar to that milk and banana in a mi"er
• !dd 2 drops o( ;anilla essence
• Ser;e it chilled
," ,A" % &""/9
"+/ C)
:gms;
%A
:gms;
-"
:gms;
CAC+
:mg;
:mg;
, A
:;
""&<
:kcal;S'gar
.ilk
Banana
886
22
292
O
20
o:
01
15
12
12
0
19
155
1
0:
0
25
97
:87
::5
11
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Total 167 20: 197 78 1515 1065 5695
"CC+"" %9
• !ll the antennal and post natal mothers can take it
• !ll normal people and 'nder (i;e children or all age gro'p people can take it
"CC+"" %9
• <iabetes patients
B"" )AA
&""/=
• Beetroot 100gms
• .ilk 150ml
• S'gar 50gms
• laichi powder 1gm
• !lmonds 10pieces
• /ashew 10pieces
• Ghee :gms
+") % -"-AA9
• %ash beetroot properl&$ peel and grate it$
• #'t ilk and beetroot in a pan Stir till it thickens$ stirring occasionall&$ once it
starts thickening stir contin'o'sl&
• !dd s'gar and cook ('rther till thickens
•
!dd almonds$ cashew$ ghee$ elaichi powder• Stir on low heat till the mi"t're collects as a so(t st'(( O'r +alwa is read&
• Ser;e hot or chilled
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," ,A" % "AC) &""
,ngredient /+O
gm
)!T
gm
#ROT,*
gm
*RG4
k cal
/!L/,.
mg
,RO*
mg
3,T.,*-
!,
Beet root 77 01 19 6: 17: 118 0
.ilk 66 61 :2 9 120 02 5:
S'gar 886 - 017 :87 12 0155 0
/ashew 22: 68 212 58 50 571 0
lichi 621 22 102 228 1:0 6 0
!lmond 105 578 207 55 2:0 508 0
Ghee - 100 - 800 - - 00
"C++"" %9
= !ll age gro'ps$ good (or school going children$ anemic women.
"C++"" %9
= <iabetic patient
B"A -&
&""/
Bread slice -2
.ilk -100ml
gg -1
S'gar -2mlssence -1ml
+") % -"-AA
• .i" s'gar in the milk
• Beat one egg
• !dd beaten egg in the milk
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• !dd essence to the mi"t're
• Take a dish and arrange two slices o( bread
• #o'r o't the milk o;er the slice o( the bread
• !llow it to soak
• #ress're cook (or 10min'tes
• Ser;e it hot
•
C/ % )" &""/=
• Bread slice -Rs200
• .ilk -Rs500
• gg -Rs:00
• S'gar -Rs200
• ssence -Rs500
• Total -Rs1900
," ,A"
,T.S /+O
gm
)!T
gm
#ROT,*
gm
/!L/,.
mg
,RO*
mg
3,T!
,
*RG4
>cal
BR!< 518 09 97 11 11 - 265
.,L> 66 61 :2 120 02 5: 9
GG - 1:: 1:: 0 21 620 19:
SG!R 886 - 01 12 015 - :87
TOT!L 1559 171 266 20: :55 69: 77:
"C++"" %9
!ll age gro'ps
"C++"" %9
*ewborns and in(antsThose who are ha;ing allerg& to egg and milk
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CA )AA
&""/ 9
/arrot - 500 Gms
.ilk - 950 ml
S'gar - 200 Gms
/ardamom - 6 nos
!lmond - 5 n'ts
/ashew - 5 n'ts
Ghee - 2 tbsp
+") % -"-AA 9
#eel and grate the carrot
#'t milk and carrot sin a pan Boil till it thickens$ stirring it occassionall& Once it
starts thickening stir contin'o'sl&
!dd s'gar and cook ('rther till thickens
!dd almonds$ cashew$ ghee$ cardamom poeder
Stir on low heat till the mi"t're collects as a so(t st'((
Ser;e hot or chilled
," ,A" % "AC) &""9
,*GR,<,*TS
/+O #ROT,* )!T 3,T -! /!L/,. ,RO*
.ilk S'gar
/arrot
22886
109
1501
06
200
02
250
1700
012
007
1015
15
7
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Total 161 19 202 1726 92 25
"CC+"" % 9
!ll age gro'ps
Rich in ;it ?! so highl& reccomended (or children and old age (or impro;ing the e&e
sight
"CC+"" % 9
<iabetic clients
CA )""
&""/
/arrot - 100gms
S'gar - 50gms
.ilk - 500ml
Sa((ron - :gms
)laked almond - : tsp
/ordamon - 5gro'nd
+") % -"-"A9
%ash the carrots and c't edges
/'t the carrots in to small pieces and boil it in a press're cooker
,n the meantime boil the milk ,n a big ;essel and lea;e it on ;er& low heat
#lace the boiled carrot and sa((ron in to a grinder @make paste o( it
Stir the mi"t're contin'o'sl& @ add s'gar as per the taste
!dd cardamom powder @ stir well
+eat the mi"t're 'ntil boiling state *ow let it cool (or some time
Re(rigerate it (or cold ser;ing
<ecorate with cashes @ sliced almonds be(ore ser;ing
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," ,A" % "AC) &"9=
,T.S /+O
gm
#ROT,*
gm
)!T
gm
3,T!.,*
-! ,
/!L/,.
mg
,RO*
mg
.ilk
S'gar
/arrot
22
886
109
15
01
06
20
0
02
25
0
1700
0
12
007
1
015
15
Total 161 19 202 1726 92 25
"C++"" %9
• /hildren
• /lients with ;itamin ! de(icienc&
"C++"" %9
• <iabetic patient
CC C"
&""/
Rice - 100gms
/ocon't powder -50gms
Oil -20gms
.'stard -5gms
Aeera -5gms
/'rr& lea;es -5lea;es
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Green chilli -5gms
+") % -"-AA
Soak the rice (or :0 mins
+eat oil add m'stard$eera$c'rr& lea;es$green chilli
!dd rice to the abo;e mi"t're
!dd cocon't powder
Boil the mi"t're in water
Ser;e it with rasam
," ,A"/9
,tem /+O
gms
)at
gm
#rotein
gm
/alci'm
mg
,ron
mg
3itamin
?! ,
nerg&
>cal
Rice 972 5 7 10 9 - :65
/ocon't 176 2: 7 600 97 - 2
.'stard 2:7 :87 209 680 98 - 561
Green chilli : 28 :0 66 - 28
Oil 21 601 252 80 25 - :50
"C++"" %9
!ll age gro'ps
"C++"" %9
+&pertension
<iabetes
/ardiac patients
+&per cholesteremia
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)A/
&""/9
Gram (lo'r Besan -100gm
/'rd Stirred -50ml
Green /hilies paste -2gms
Ginger paste -2gms
Salt to taste -:gms
Soda bi-carb C no (r'it salt -1gms
Lemon D'ice -1tbps t'rmeric powder -1gms
Oil -10 ml
%or ampering
/'rr& lea;es -10gms
.'stard Seeds -10gms
Oil -10ml
/oriander lea;es chopped -2gms
green chilies ;erticall& slit -:
+") % -"-AA9
• ,n a bowl add gram (lo'r besan$ /'rd and water
• .i" well and make a smooth batter The batter sho'ld be o( thick consistenc&
• !dd salt and set aside (or 6 ho'rs co;ered with a lid
• Take the ginger and green chili paste and add to the batter !lso add t'rmeric
powder and mi" well
• >eep the steamer or cooker read& on gas
•
Grease a baking dish it sho'ld (it in the steamer or cooker• *ow in small bowl take a tsp o( soda bi-carb or eno$ 1tsp oil and lemon D'ice
and mi" well
• !dd this to the batter and mi" well
• #o'r the batter into the greased pan and steam (or 10-12 min'tes or till done
• /ool (or sometime and c't into big c'bes
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• +eat little oil in a small pan and add m'stard seeds and c'rr& lea;es allow to
spl'tter Remo;e and po'r it o;er dhoklas
• Garnish the besan dhokla with coriander and slited green chilies
• Ser;e with hari ch'tne&
," ,A"/9
,*GR<,!*TS /+O
EgmF
#rotein
EgmF
nerg&
EkcalF
)at
EgmF
/alci'm
EmgF
,ron
EgmF
3itamin
E,F
/'rd :0 :1 0 60 168 02 -
Green gram dhal 588 265 :67 12 95 :8 -
Ginger 26 2: 9 08 20 :5 -
Oil 01 18 89 20 :59 1 -Lemon D'ice 111 10 59 08 90 02 -
T'rmeric powder 86 : :68 51 150 97 -
TOT!L
"C++"" %9
/hildren$ pregnent women$ Old age people
"C++"" %9
<iabetic patients
"&& %-
&""/
• .ilk -500 ml
• gg - 2
• S'gar -2 tsp
• ssence -2 drops
1:
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+") % -"-AA
Boil the milk
!dd s'gar in the milk
Break egg and beat it till it is (roth&
!dd beaten egg in the boiling milk and stir it well
gg (lip contains high protein
C/ % )" "+/
.ilk Rs1200
gg Rs 00
S'gar Rs:600
Total Rs5200
," ,A"/
,T.S /+O
g
#ROT,*
g
)!T g *RG4
kcal
,RO*
mg
/!L/,.
mg
3,T!.,*-!
mg
.ilk 66 :2 61 9 02 120 5:
gg - 1:: 1:: 19: 21 0 620
S'gar 886 01 0 :87 0155 12 -
TOT!L 10:7 1 196 :7 2655 182 69:
"C++"" %
,t can be gi;en to an& age gro'p
"C++"" %
<o not recommend it as an additional (ood especiall& (or the (irst time as some
children ma& ha;e allerg& to egg protein
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% /AA
&""/9
Banana - Two
straw berries - 1 pint
pine apple - One
oranges - One
so'r cream - +al( c'p
Grapes - 50grams
+") % -"-AA9
,n a large bowl combine the bananaHs$ straw berries$ pine apple$ grapes @ oranges
,n a bowl$ add so'r cream
Ser;e (r'it salad
," ,A" % &""/9
,T.S /+O
gm
)!T
gm
#ROT,*
gm
/!L/,.
mg
,RO*
mg
3,T!.,*-
,
*RG4
>cal
Banana 292 : 12 19 : 9 11
Grapes 155 : 5 20 52 1 91
Orange 108 2 9 2 :2 :0 67
#ineapple 107 1 6 20 262 :8 6
Straw
berries
87 2 9 :0 17 52 66
TOT!L 952 11 :5 11: 562 128 :25
"C++"" %9=
• !ll age gro'ps$ (rom 1 &ear onwards onl&
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The D'ice can be gi;en to child 'p to :&ears
"C++"" %9=
• ,t sho'ld not be gi;en to in(ants @ new born children
&B +" +A/AA
&""/
/a'li(lower - 100gm
T'rmeric powder - 2gm
Salt - 2gm
Oil - 9gm
Tomato p'ree - 95ml
Red chill& paste - :gm
Ginger garlic paste - 5gm
Garam masala - 5gm
Roasted c'min seed powder - :gm
B'tter - 60gm
%ater - 100ml
+") % -"-AA
.i" ca'li(lower with salt and t'rmeric powder and lea;e (or 10mts
+eat oil in a kadai and (r& gobi pieces till golden brown @ crisp&
Remo;e (rom oil @ keep aside
#'t red chilli paste$ ginger garlic paste in the hot oil @ (r& (or 2-:mts
!dd geera powder$ garam masala @ (r& (or 1-2mts
!dd tomato p'ree$ water @ some salt @ bring the gra;& to boil
!dd (ried gobi pieces$ sprinkle b'tter e;enl& on the top
!llow gobi to simmer in the gra;& (or aro'nd 2-:mts
Ser;e hot
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," ,A"
ngredients C)
:gm;
-rotein
:gm;
%at :gm; ,itamin
:;
Calcium
:mg;
ron :mg;
/a'li(lower 9gm 58gm 1:g :0 , 2mg 60mg
T'rmeric
powder
86g :g 51g :0 , 150mg 97mg
Tomato :g 08g 2g :51 , 67mg 6mg
/hill& :1g ,58g 2g :65 , 10mg 2:mg
Ginger 12:g 2:g 8g 60 , 20mg :5mg
Garlic 287g :g 1g 0 :0mg 12mgB'tter 0 0 71g 80 , 0 0
TOT!L 156:gm :9gm 868gm 1660 , 10:6mg 11566mg
"C++"" %9
School going children $ adolescents$ pregnant women$ ad'lts
"C++"" %9
,n(ants$ h&pertensi;e @ stomach 'lcer patients
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&"" &A+ -A<A/A+
&""/
Green gram -100g
Iagger& -150g
Ghee -25g
/ashew n'ts -5g
>ismis -5g
/ardamom -05gms
Ginger powder -1gms
.ilk -250ml
+") % -"-"A
Boil the green gram in a cooker (or 10 mts
)r& the kismis and cashewn'ts in 5gms o( ghee
.ake Dagger& so'p in a separate pan
!dd Dagger& so'p in boiled green gram and stir it (or 5-10mts
Then add 250ml o( milk into boiled green gram and then boiled it (or
5-10 mts
Then add the (ried kismis $cashew n't $ginger and cardamom powder
into the pa&asam
Ser;e hot
," ,A"/
"+/ C)
:gm;
%at
:gm;
-rotein
:gm;
"nerg(
:cal;
ron
:mg;
,itaminA
:;
Calcium
:mg;
Green gram 5 1: 26 ::6 76 86 016
Iagger& 11 01 06 67 02 0 001
/ashewn't 22: 68 212 58 5 0 005
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.ilk 87 : :: 5 02 5 005
/ardamom 22 2 212 27 : 0 002
Ghee 0 100 0 800 0 0
Total 1228 2211 901 2915 8: 15 029
"C++"" %9
!ll age gro'ps
"C++"" %9
<iabetic patients
& +
&""/
Gro'ndn't 100 gram
+") % -"-AA
1 Select (resh gro'ndn't o( good J'alit&
2 *ow gro'ndn't is roasted (or 5 -10 min'tes and germination end is remo;ed
: Then remo;e the skin o( gro'ndn't
6 !(ter it is soaked in water (or 2 ho'rs
5 The water is drained and the gro'ndn't is grinded to a (ine paste
The paste is dil'ted with water and strained
9 .ilk is boiled (or 10 min'tes and keep aside (or 7-10 ho'rs
7 )at content is remo;ed and liJ'id is 'sed as milk
"C++"" %9
Lactose intolerance
"C++"" %9
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," ,A"9
"+/ C)
:gm;
%A
:gm;
-"
:mg;
CAC+
: mg ;
:mg;
,A+
:;
""&<
: cal;
Sago 791 02 02 001 1: = :51
gg = 1:: 1:: 0 21 = 2:0
S'gar 886 = 01 12 0155 = :87
/ocon't 01 61 176 600 77 = 2
TOT!L 17 561 :2 69201 11:55 = 161
"C++"" %9
!ll age gro'ps
"C++"" %9
,n(ants
)<"ABA +>
&""/9
• %heat (lo'r - 60 gms
• Bengal gram - 0 gms
• Gro'nd n't - 10 gms• Iagger& - 20 gms
+") % -"-AA9
• Roast wheat $ gro'nd n't $ Bengal gram separatel&
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• Grind all the things separatel&
• Boil Dagger& in water to make Dagger& so'p
• .i" the s&r'p with the powder and stir well
• Ser;e the recipe
*TR,T,3 3!L O) !/+ ,T. =
)ood
st'((
#rotein
gm
)at
gm
/arboh&drates
gm
nerg&
>cal
/alci'm
mg
,ron
mg
3itamin
!,
%heat 11 11 680 2:7 002 :0 28
Bengal
gram
207 52 578 :92 009 78 128
Gro'ndn't
25: 601 21 59 80 25 :9
Iagger& 06 01 85 :7: 70 26 -----
Total 595 65 228 150 19008 1906 185
"C+"" % 9
• !ll age gro'ps
"C+"" % 9
• <iabetic patients
+>" C""A
&""/9
• Rice (lo'r = 100gms
• %heat (lo'r = 100gms
• /orn (lo'r = 100gms
• Ragi (lo'r = 100gms
• Iowar (lo'r = 100gms
• Salt = 2gm
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• Oil = 50ml
+") % -"-AA9
• .i"ed all the cereals and salt
• !dd s'((icient l'kewarm water$ a little at a time$to make a medi'm so(t do'gh
• <e;ide prepared do'gh into small portions (latten each into ro'nd patti
• +eat a tawa$ appl& a little oil and trans(er the pressed roti and cook on low heat
(or 1 min'te
," ,A" % &""/=
,T.S /+O
EgmF
#ROT,*
EgmF
)!T
EgmF
*RG4
EkcalF
,RO*
EmgF
/!L/,.
EmgF
3,T!.,*
! ,
Rice (lo'r 972 05 7 10 09 - :65
%heat (lo'r 86 19 121 67 68 28 :6
/orn (lo'r 2 : 111 10 2: 80 :62
Ragi 92 1: 9: :66 :8 62 :27
Iowar 92 18 106 25 61 69 :68
Oil - 100 - - - - 800
Total :57 108 699 6:9 158 207 210
"C++"" %9
• School age$ adolescent$ ad'lts$ antenatal and postnatal mothers
"C++"" %9
• *ew born
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," ,A"/
"+ C)
?gm@
%A
?gm@
-"
?gm@
CAC+
?mg@
?mg@
,A+
A ?@
""&<
?cal@
Green
gram
59 1: 26 126 66 86 ::6
Bengal
gram
08 5: 191 202 6 178 :0
/hick
peas
158 01 92 20 15 7: 8:
Onion 125 01 17 60 12: 15 51/'c'mber 25 0: 06 10 00 0 1:
/apsic'm 6: 02 1: 10 05 629 26
Tomatoes : 0 16 20 17 182 2:
Green
chilies
: 0 28 :0 66 195 28
/oriander
lea;es
: 08 :: 176 1:6 817 66
Lemon 111 01 28 90 02 0 59
TOT!L 198 155 06 910 2099 708: 10:
"C++"" %
,t can be gi;en to pregnant women$ lactating mother$ children$ diabetic
patients$ h&pertensi;e patients and good (or constipation !lso it contains
;itamin c which helps (or wo'nd healing
"C++"" %
,t cannot gi;e to in(ants and geriatric clients
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,"&"AB" /-
&""/9
• /arrot = 50gms
• #otato = 50gms
• Tomato = 25gms
• /abbage = 25gms
• Onion = 50gms
• Garlic = 10gms
• /eler& = 10gms
•
Salt = 05gms• #epper powder = 05gms
+") % -"-AA9
#eel and wash carrot$potato$ and cabbage$ and chop
#eel$deseed and p'ree or mince the tomatoes
/hop onion$garlic and c'rr& lea;es as (ine as possible
!dd celer&$potato and carrpt pieces and cook (or (i;e min'tes
!dd cabbage $tomato$ and cool slirring contin'o'sl& !dd salt and pepper powder
stir and add 6 c'ps o( water and bring it to boil
Lower the heat and simmer ans till the ;egetables are cooked and the so'p has
thickened
Garnish with (resh basil and ser;e hot
," ,A"9
"+/ -"
:gms;
%A
:gms;
C)
:gms;
""&<
:cal;
CAC+
:mg;
:mg;
,A+=
A:microgram;/arrot 08 02 10 67 70 10: 1780
#otato 1 01 22 89 10 067 26
Tomato 18 01 : 2: 20 17 182
/abbage 17 01 6 29 :8 07 120
Onion 12 01 111 50 68 0 -
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Garlic : 01 287 165 :0 12 -
/eler&
stalk
07 01 :5 17 :0 67 520
#epper
powder
115 7 682 :06 60 126 1070
TOT!L 2 9 1:5 912 9158 2:11 :72
"C++"" % =
!ll age gro'ps
+" -A""
&"/9
#aneeer -50gms
.'tter -100gms
Onion - 10gms
Tomatos -10gms
Green chillies - 5gms
Salt - 2gms
/hilli powder - 1tsp
Garlic @ginger -2gms
T'rmeric powder - 1gm
/oriander lea;es - 5gms
+") % -"-AA=
♥ %ash all the ;egetables like onion and green lea(& ;egetable peel it and the
onions @ chillies and tomatos also
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-ACA"
&""/
%heat )lo'r -100gms
Baking powder - :gms
Gran'lated s'gar - 100gms
Salt - 1gms
ggs - 2 n'mbers
.ilk -100ml
.elted b'tter - 20gms
+") % -"-AA
• Si(t together (lo'r$ baking powder$ s'gar and salt
• ,n a separate bowl$ whisk together the eggs and 15 c'p o( milkK add to (lo'r
mi"t're$ stirring onl& 'ntil smooth
• Blend in melted b'tter
• ,( the batter seems too thick to po'r$ add a little more milk
• /ook on a hot$ greased girdle$ 'sing abo't 16 c'p o( b'tter (or each pancake
• /ook 'ntil b'bbl&$ a little dr& aro'nd the edges and lightl& browned on the
bottomK t'rn and the brown the other side
• Recipe (or pan cake ser;es 6
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," ,A"/
"+/ C)
?gm@
%A
?gm@
-"
?gm@
CAC+
?mg@
?mg@
,A+
A?@
""&<
?kcal@
.aida 9:8 08 11 2: 29 25 :67
S'gar 886 0 01 12 0155 0 :87
gg 0 1:: 1:: 0 21 0 19:
.ilk 66 61 :2 120 02 5: 9
B'tter 0 71 0 0 0 80 928
TOT!L 1999 10: 29 155 5155 10:7 1207
"C++"" %
,t can be gi;en to children$ ad'lt$ pregnant women and lactating mothers
"C++"" %9
,t sho'ld not gi;e to diabetic and cholesterol patients
:0
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-A/)C -)A
&""/=
• #ressed riceor beaten rice - 100gm
• So& gran'les - 50gm
• Green chillies - 2gm
• Onions - 10gm
• /'rr& lea;es - 1gm
•
Oil - 10gm• /'min seeds - 1gm
• Roasted pean'ts - hal( c'p
• T'rmeric powder - 1 tsp
• Salt - to taste
• Lemon D'ice - 2 tsp
+") % -"-AA9
Take poha in bowl @po'r :or 6 c'p o( water e;enl& to moisten them Soak poha
in eno'gh water to co;er (or 5 min'tes
<rain well @ sJ'eee o't e"cess water
Soak so& gran'les in one c'p o( water (or 15-20min drain @ keep aside
%ash and c't green chillies @ onions /lean$ wash coriander lea;es @ c'rries
lea;es
+eat oil in a non stick pan @ add c'min seeds @ m'stard seeds$ t'rmeric powder$
green chillies$ c'rr& lea;es
%hen the m'stard seeds start to sp'tter$ add the onion @ sa'te (or 5 min'tes
!dd so& gran'les and sprinkle a J'arter o( water on it
!(ter 5 min'tes$ add the poha @ sa'te (or 5 min'tes !dd roasted pean'ts$ salt @
lemon D'ice
Remo;e (rom (rame add garnished with coriander lea;es (or ser;ing hot
immediatel&
:1
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," ,A"/% "AC) &""9
,*GR<,*T
S
/+O
gm
#ROT,*
gm
)!T
gm
3,T!.,*-
! ,
/!L/,.
mg
,RO*
mg
#oha 99: 12 - 20 20
/'rr& lea;es 1 0 001 2 7: 001
/oriander lea;es :1 1 00: 16 82 009
Onion 12 17 01 15 60 12
T'rmeric 1: 1 01 0 : 012
#ean'ts 21 11 009 2 6 0:
Green chillies 12 1 02 - 01 01
Oil - - 60 - - -
Grand total 1886 87 6191 21 76 217
"C++"" %9
♥
!ll children$ ad'lts$ geriatric clients$ adolescents
"C++"" %9
♥ ,n(ants and neonates
:2
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AB
&""/
.ilk =100ml
/ondensed milk =100ml
S'gar = 7gms
/hopped pista = 10gms
Rose essence =:drops
+") % -"-AA
#o'r the milk in a pan and lea;e it on medi'm heat till it red'ces to the (o'rth o(
its content
!dd the condensed milk and keep stirring (reJ'entl& to pre;ent it (rom sticking to
the bottom
!dd s'gar to the abo;e made recipe
!dd rose essence and remo;e the pan (rom the (lame
!llow it to cool and add pistakeep it in the re(rigerator
C/ % &""/
.ilk - Rs9=00
/ondensed milk - Rs56=00
S'gar - Rs12=00
/hopped pista - Rs95=00
Rose essence - Rs20=00
Total cost - Rs15=00
::
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," ,A" % "AC) &""
,T.S /+O
gm
)!T
gm
#ROT,*
gm
*RG4
k cal
/!L/,.
mg
,RO*
gm
3,T!.,*-!
,
.ilk 66 61 :2 9 120 02 5:
/ondensed
milk
56: 79 71 :21 02 01 107
S'gar 886 - 017 :87 12 0155 -
#ista 1: 61 212 1: 005 5 7
"C++"" %9
/hildren$pregnent women$ Old age people
"C++"" %9
<iabetic clients
BB&A-)<
<r . Swaminathan$ )ood and n'tritionM$ The Banglore printing @p'blishing$ th
edition$2005$page no=168
/ Gopalan$ *'triti;e ;al'e o( ,ndian (oodsM$ *ational instit'te o( n'trition$
+&derabad$ 1st
edition$pageno=58-98
:6
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A& <
&""/
Ragi (lo'r - 100gms
Black gram dal b'ttergro'nd -25gms
Salt -:gms
+") % -"-AA9
Soak black gram dal whole (or 2 hr in waterHGrind the dal nicel& in a blender
.i" the black gram dal b'tter$ ragi (lo'r and salt with 2-25 c'ps o( waterthe
consistenc& o( the b'tter sho'ld be the consistenc& that &o' prepare (or normal idli
Lea;e the batter to (erment o;ernight in a warm place
!(ter (ermentation$ the batter will be raised stir it with a ladle
%e can prepare both idli and dosa 'sing this batter
C/ % &""/
Ragi 100gm - Rs1700Black gram100gm - Rs:500
TOT!L = Rs5:00
A ,A"
,tems N'antit&
gm
/alorie
gm
#rotein
gm
)at
gm
/+O
gm
/alci'm
mg
,ron
mg
3itamin-
!,
Ragi 100gm ::1kcal 91gm 1:g
m
929gm 0:: 56mg 62mg
Black
gram
25gm :50kcal 26gm 16g
m
0:gm 2gm 87mg :7mg
Total 71 :11 29 1:: 0: 152 70
"C++"" %9
:5
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!ntenatal mothers$aneamic bo&s and girls$'nder 5 children
"C++"" %9
,n(ants
BB&A-)<
<r.swaminathan$M+andbook o( (ood and n'tritionMThe Banglore printing and
p'blishing $200page no:60.
:
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C" -&
&""/9 )'ll cream milk -1000ml
Rice -100gm
S'gar -100gm
/ashew n'ts = 50gm
-"-AA9
%ash the rice well and soak (or hal( an ho'r in eno'gh water to co;er it ('ll&
#'t the milk and s'gar in a deep thick bottomed pan and boil
%hen the milk comes to boil add the rice cook till the milk thickens and red'ces to
hal( its original ;ol'me
!dd cashew n'ts and cook (or 5 more min'tes
T'rn o(( the (ire$ stir well
!llow the rice p'dding to cool$ then chill
Ser;e cold rice p'dding.
C/ % &""/9
)'ll cream milk ?Rs:000
Rice 100gm ?Rs1000
S'gar 100gm ?Rs500
/ashew n'ts 50gm ?Rs2000
," ,A"/ % &""/9
,T. /+O8
gm
#ROT,*
gm
)!T
gm
/!L
mg
3,T-!
,
,RO*
mg
*RG4
kcal.ilk :2 66 61 120 2 5: 9
Rice 7 972 05 10 09 - :60
S'gar 01 886 0 12 0155 - :87
/ashew
n'ts
1051 115 2:6
5
25 285 :0 267
:8
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/CA+B" "&& ) &"" "A%< ,"&"AB"/
&""/9
• Spinach lea;es - 6
• Oli;e oil - 2tsp
• Garlic - 1clo;e
• ggs - 6
• Salt - 2gms
• #epper - 2gms
• Onoin - 5gms
• /heese - 2tsp
• Red chilli - 2tsp
+") % -"-AA9
/oarsel&$ chop the bab& spinach lea;es +eat oil in a large hea;& skillet @ cook
the onion @ garlic 'ntill crisp tender$ abo't 5min !dd the chopped spinach @
cook$ stirring o( o((en$ 'ntill spinach is tender$ abo't 5-9min
,n a small bowl take eggs$ salt$ pepper @ (r& the oil 'ntill (orming
!dd the egg mi"t're to skillet @ cook @ stir so that eggs scramble with the
spinach$ abo't 6-5min longer sprinkle with cheese @ ser;e
," ,A"
,T.S /+O
gm
#ROT,*S
gm
)!T
gm
3,T !
,
/!L/,.
mg
,RO*
mg
Spinach
lea;es
28 2 09 - 9: 119
oil 86 : 51 - 150 6
Garlic 287 : 01 - :0 12
Onion 12 17 01 15 60 12
egg - 1:: 1:: - 0 21
Red chilli : 158 2 :65 10 2:
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TOT!L 16:gm 65gm 255gm :0mg 51:mg 16:6mg
C/ % &""/9
Spinach lea;es - Rs00
ggs - Rs1500
Oil - Rs500
Garlic - Rs500
Onion - Rs500
Red chilli - Rs:00
TOT!L = Rs:800
"C++"" %9
,t can be gi;en to preschoolers$ adolescent girls @ pregnant women
"C++"" %9
,t is not recommended (or the (irst time diet (or children allergic to egg
BB&A-)<9
/Gopalan$ *'triti;e ;al'e o( indian (oodsM *,*$ +&derabad$ page no=51-58
Onila salins$ ssence o( n'trition$ Dapee brothers$1st edition$ page no=170
62
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/<A &B
&"/
Gobi - 250gm
#otato c'bed - 50gm
So&beans - 50gm
ginger paste - 1 gm
green chili paste - - 2gm
coriander powder - 1gm
c'min powder- - 1gm
/hili powder - - 1gm
T'rmeric powder- - 2gm
Oil- - 5ml
Ba& lea;es - 2
Salt - 2gm
.T+O< O) #R#R!T,O*
• .i" all the masala powders along with ginger @ chili paste with some water to a
paste
• +eat oil
• !dd ba& lea;es and (r& a (ew seconds !dd the masala paste and sa'te till oil
separates$ takes abo't a min'te
• !dd gobi (lorets and potato$ stir well to mi"
6:
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• /o;er and cook (or 5 min'tes on medi'm (lame ,( it starts sticking to the pan$
add 1-2 tbsp water
• !dd cooked drained beans$ co;er and cook ('rther till done$ abo't 5-7 min'tesLea;e some cr'nch in$ do not let it get sogg&
• Garnish with chopped coriander lea;es and ser;e with rotiCchapati and some dal
or bowl o( c'rds
• 4o' can sJ'eee some lime D'ice i( &o' like it a bit so'r$D'st be(ore ser;ing
nDo& this lo;el& s'bi (or a change in the ro'tine
C/ % &""/
• /a'li(lower - Rs12-00
• T'rmeric powder - Rs1-00
• #otato - Rs5-00
• Red chillies - Rs2-00
• Ginger garlic paste - Rs5-00
• Garam masala - Rs5-00
• /'min seed - Rs5-00
• So&abean - Rs10-00
TOT!L - Rs62-00
," ,A"
sno ,*G,<,*TS /+O #ROT,* )!T 3,T-! /!L/,. ,RO*
1 ca'li(lower 9 58 1: :0 2 60
2 #ottato 22 1 1 2 10 67
: So&abean 195 6:2 185 - 26 115
6 /hilli :1 158 2 :65 10 2:
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5 Ginger 12: 2: 8 :0 20 :5
Garlic 287 : 1 - :0 12
9 T'rmeric
powder
86 : 51 :0 150 97
Total 1807 715 ::2 669 762 1:95
"C++"" %
•
,n(ant
BB&A-)<
1GGopalan$*'triti;e ;al'es o( ,ndian (oods$*ational instit'te o( n'trition$ 1st
edition$page no=69-:
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/<A +
&""/9
So&a beans = 100 gms
/ardamom = 1gm
S'gar = 50gms
+")/ % -"-AA9
Soak So&a beans in water (or -7hrs
Grind them to (ine paste
!dd 2 c'ps o( water to the paste
Strain mi"t're thro'gh a (ine shea;e or m'slin cloth
Boil the milk
!dd cardamoms and s'gar to add (la;o'r
," ,A"/9
/
9
"+/ C)
?gm@
-"
?gm@
%A
?gm@
""&<
?kcal@
?mg@
CAC+
?mg@
,A+
A?F
6
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1 So&a bean 208 6:2 185 6:2 106 260 62
2 /ardamom 621 102 22 22 6 1:0 0
: S'gar 886 01 0 :17 0157 12 0
Total 126 5:1 219 89 15157 282 62
C/ % )" "+9
1 So&abean =Rs00
2 /ardamom =Rs600
: S'gar =Rs500
6 Total =RS1500
"C++"" %9
,t is recommended (or all age gro'ps
.ainl& (or
/ardiac disease
#ost-operati;e patient
>idne& disease
<ental caries
"C++"" % 9
+&percalcemia
<iabetic mellit's
BB&A-)<9
1GGopalan$ *'triti;e ;al'es o( ,ndian (oods$ *ational instit'te o( n'trition$ 1st edition$
page no=69-:
2Onila salins$ ssence o( n'trition$ Dapee brothers$ 1st edition$ page no=8:
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/A
&""/9
• Bengal gram -200gm
• .'stard -5gm
• /ocon't scraping -50gm
• Black gram -10gm
• Red chilli -5gm
• Salt - 5gm
• /'rr& lea;es - 10 lea;es
• Oil - 15ml
+") % -"-AA9
/ook the chana in a press're cooker
Remo;e it and drain the water
+eat oil in a deep pan and (r& black gram dhal$ m'stard$ red chilli
!dd the cooked chana to the (ried items$ and add cocon't scrapings$ salt and c'rr&lea;es
Stir well and remo;e (rom (ire
Ser;e hot
C/ % &""/9
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Bengal gram - Rs1700
.'stard - Rs 200
/ocon't scraping ? - Rs 500
Black gram ? 1 tea spoon - Rs :00
Red chilli ? 5no - Rs 500
Oil ? : table spoons - Rs 500
," ,A"/ % &""/9
,T. /+O
gm
)!T
gm
#RO
gm
/!L
gm
,RO*
mg
3,T-!
,
*RG4
kcal
Bengal
gram
118 112 61 112 10 257 966
/ocon' 82 :1 :6 200 :8 0 ::1
Red chilli : 28 :0 66 195 28
Oil 21 601 25: 80 25 :9 59
Total 159
8
77 92 6:2 5:8 690 2191
"C++"" %9
• !ll age gro'ps
"C++"" % :
• arl& in(ants
• +&pertensi;e patients
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BB&A-)<9
1 / gopalan n'triti;e ;al'es o( indian (oods *,* +&derabad th edition page no= 87
2 <r ms swaminathan hand book o( (oods and n'trientsM th edition banglore printing
and p'blishing page no= 617-620
: Google researchcom
/"" -A -A<A/A+
&""/
Sweet potato= 100gm
S'gar = 50gm
.ilk = 200ml
/ashew = 10gm
Ghee = 15gm
+") % -"-AA9
+eat ghee in a pan
!dd the cashew and sa'tP till the& t'rn to golden brown color
*ow add the grated sweet potato and keep stirring
!dd s'gar and milk and stir nit well
Ser;e warm or chilled
C/ % &""/ Sweet potato = Rs50
S'gar = Rs1200
.ilk = Rs950
/ashew = Rs1000
Total = Rs :00
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," ,A" % "AC) &""
,ngredients /arboh&drates
gm
)at
gm
#roteing nerg&
>cal
/alci'm
gm
,ron
mg
3itamin !
,
Sweet
potato
:1 0: 12 1:2 002 07
S'gar 886 - 01 :17 12 0155 -
Ghee - 100 - 800 - - 00
.ilk 67 : :: 5 012 02 5:
cashew 22: 68 212 58 005 5 0
"C++"" %9 Small children o( growing age and also all other age gro'ps
"C++"" %9
<iabetic patients
BB&A-)<
1 <r . Swami *athan$ )ood and *'tritionM$ The Banglore printing and
p'blishing$th edition$2005$page noK168
2 / Gopalan$H*'triti;e ;al'e o( ,ndian (oodsM$ *ational ,nstit'te o(
*'trition$+&derabad$1st edition$page no=58-98
51
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,"&"AB" C"
&""/9
#otato boiled and mashed - 100gm
)rench beans - 100 gm
/arrot - 100gm
Green peas - 100 gm
/oriander lea;es - 50 gm
Salt - 1gm
+") % -"-AA=
Boil potato b& c'tting into hal( and mash it
Boil carrot$ green peas
.i" mashed potato$ boiled carrot $ green peas $chilli powder and salt
Take adeJ'ate amo'nt o( oil in a pan and (r& the mi"t're which is made into
shape
C/ % &""/=
#otato - Rs1000
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Oil - Rs2000
/arrot - Rs1500
/hilli powder - Rs2000
Green peas - Rs1200
Bread - Rs1000
Total - Rs7800
," ,A"=
,T.S /+O
gm
)!T
gm
#ROT,*
gm
/!L/,.
mg
,RO*
mg
3,T!.,*
-! ,
*RG4
kcal
#otato 22 01 1 10 067 26 89
)rench beans 287 1 96 50 2 8 157
/arrot 10 1 08 70 10: 1$780 67
Green peas 158 01 92 20 15 7: 8:
/hilli powder :1 2 158 10 2: 195 26
Oil - 100 - - - - 800
Total 1105 176 :: :20 981 2171 15:5
"C++"" %
!n& age gro'p
"C++"" %
*ew born and ,n(ant
BB&A-)<
5:
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1<Rswaminathan$)OO< !*< *TR,T,O*$banglore printing and p'blishing$th
edition$2005$page no 16
2GGopalan$ *4R,T,3 3!L O) ,*<,!* )OO<S$ national instit'te +&derabad
page no 58-98
,"&"AB" A,A -+A
&""/9=
SemolinasooDi$ra;a - 100gm
1 onion - 50gm
3egetables carrot$
(resh beans$ green peas$ - 100gm
ca'li(lower$potato
6 green chillies - 50gm
1 lemon - 50gm
: red chillies - 25gm
/'rr& lea;es - 10-12
2 teaspoon blackgram - 25gm
2 teaspoon Bengalgram - 25gm
Oil - 20ml
teaspoon m'stard seeds - 15gm
Salt - to taste
+") % -"-AA9=
o Roast the ra;a in dr& kadai witho'tthe colo'r changing$ remo;e @cool
o %ash$ peel @c't the ;egetables to small dices o( eJ'al sies
56
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o #eel @ chop onion @ ginger (ine %ash @ slit the green chillies @ sJ'eee the
lemon @ strain @keep D'ice
o Boil water$ add little salt @ cook carrot $ beans @ ca'li(lower (or 10min$ drain @
reser;e
o +eat oil$ temper with m'stard seeds$ red chillies$ black gram @ Bengal gram @
c'rr& lea;es
o !dd the green chillies @ stir
o !dd the onion$ ginger @ cook (or (ew min
o !dd the cooked ;egetables @ salt to taste #o'r two c'ps o( waterdo'ble that o(
ra;a @ bring it to boil
o %hen the water starts boiling$ add the ra;a in a (low$ stirring contin'o'sl& to
pre;ent l'mps (rom (orming
o /ook (or (ew min'tes stirring all the while
o Remo;e drile lemon D'ice @ser;e hot
o ,t can be ser;ed with ch'tne& @sambar
C/ % &""/9=
Ra;a - Rs:00
3egetables - Rs500
6 green chillies - Rs200
: red chillies - Rs200
1 onion - Rs100
.'stard seeds - Rs200
Oil - Rs500
Lemon - Rs100
/'rr& lea;es - Rs100
TOT!L = Rs2200
," ,A" % &""/9
,T.S /+O
gm
)!T
gm
#ROT,*
gm
/!L/,.
mg
,RO*
mg
3,T!.,* ?
!,
*RG4
>cal
Ra;a 966 07 111 02 11 :1 :68
#otato 22 1 1 10 67 26 89
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Green
peas
158 1 92 20 15 7: 8:
Ginger 12: 8 2: 20 :5 60 9
Red chilli :1 2 158 10 2: 195 26
Oil - 100 - - - - 800
/arrot 109 2 8 07 15 170 69
Salt - - - - - - -
Onion 228 1 1 01 09 26 88
/a'li(low
er
5: 6 :5 0: 1: :7 :8
Green
chillies
21 11 28 : 198 850 277
"C++"" %9
,t can be gi;en to all the age gro'ps e"cept below months
,t can be gi;en to in(ants (rom when weaning is started
"C++"" %9
,t canHt be gi;en to in(ants below months @ neonates
BB&A-)<
1. <R. Swaminathan$ )ood and n'tritionM$ The Bangalore printing and
p'blishers$th edition$2005$page noK:65$170
2. /Gopalan$ *'triti;e ;al'e o( indian (oodsM*,*$+&derabad$page no=5:
5
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,"&"AB" /"
&""/9
/hopped mi"ed ;egetables
#otatoes -100 gm
/arrot -100 gm
/a'li(lower -100 gm
Beans -100 gm
Green bell peppers -100 gm
Sliced onion -50 gm
Oil -1 ml
Green cardamom -100 gm
/lo;es -100 gm
/innamon stick -25 gm
Green chill& -50 gm
Ginger -1 gm /ocon't milk -150ml
%ater -100ml
/'rr& lea;es -25 gm
Salt to taste
59
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+") % -"-AA9
+eat the oil in a pan on medi'm le;el till it is hot
!dd green cardamoms$ clo;es and cinnamon )r& (or (ew seconds
!dd green chillies$ ginger and sliced onion Sa'tP on medi'm heat (or 2
min'tes
!dd mi"ed ;egetables$ c'rr& lea;es$ salt and water
/o;er and cook on low heat (or 15 min'tes
!dd pepper corns and cocon't milk
Simmer on ;er& low heat (or 1 min'te
Ser;e immediatel& with rice or appam
C/ % &""/9
#otatoes Rs500
/arrot Rs200
/a'li(lower Rs200
Beans Rs:00
#epper Rs500
Oil Rs1000
/ardamom $clo;es $cinnamon Rs500
Green chilli Rs200
Ginger Rs200
/ocon't milk Rs10 00
/'rr& lea;es Rs200
Total Rs6800
," ,A"
,T.S /+O
gm
)!T
gm
#ROT,*
gm
/!L/,.
mg
,RO*
mg
3,T!
,
*RG4
>cal
#OT!TO 22 01 1 10 067 26 89/!RROT 10 02 08 70 10: 1780 67
/!L,)LO%R 9 1: 58 2 60 :0
B!*S 287 1 96 50 2 8 157
###RS 1:9 29 67 290 26 560 87
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O*,O* 78 02 8 50 96: 585 61
O,L - 100 - - - - 800
/LO3S 261 58 2: :10 21 92 158
/!R<!.O. 621 22 102 1:0 6 - 228
GR* /+,LL, : 0 28 :0 66 195 28
G,*GR 12: 08 2: 20 :5 60 9
/O/O*T
.,L>
118 61 :6 15 1 - 6:0
BL!/>
###R
682 7 115 60 126 1070 :06
/RR4
L!3S
179 1 1 7:0 08: 950 17
TOT!L 2565 1:8 127 2771 7:69 12015 29:6
"C++"" %9
!ll age gro'ps
"C++"" %9
*ewborns and in(ants
BB&A-)<9
<r. Swaminathan$ )ood and n'tritionM$ Banglore printing and p'blishing$ th
edition$ 2005$ page no=167
G Gopolan *'triti;e ;al'e o( indian )oodsM$ *ational ,nstit'te o( *'trition$
+&derabad$ 1st edition$ page no=120
58
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,"+C" -&
&""/9
.ilk 1 litre
3ermicelli 200gms
S'gar 250 gms
/ardamom powder 1 tsp
/ashewn'ts 15 ? 20 pieces
Ghee 1 tsp
+A) % -"-AA9
)r& the ;ermicelli in hal( o( the ghee till it t'rns into
golden brown
>eep the milk (or boiling
!dd ;ermicelli in boiling milk Boil the milk till the ;ermicelli is cooked
!dd s'gar and stir it to dissol;e
*ow add cardamom powder
/ontin'e boiling till the desired consistenc& is achie;ed
Garnish it with (ried cashewn'ts
0
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#'t o(( the (lame
Ser;e the ;ermicelli p'dding hot or cold
C/ % &""/9
.ilk Rs200
3ermicelli Rs1000
S'gar Rs1000
/ardamom powder Rs0:00
/ashew n'ts Rs1000
Ghee Rs0500
Total Rs60
," ,A" % "AC) &""
,T.S /+O
gm
)!T
gm
#ROT,*
gm
*RG4
>cal
/!L/,.
mg
,RO*
mg
3,T!.,*-
!,
3ermicel
li
159 07 19 906 66 6 0
.ilk 66 61 :2 9 120 02 5:
S'gar 886 - 017 :87 12 0155 0
/ashew 22: 68 212 58 50 571 0
cardamo
m
621 22 102 228 1:0 6 0
Ghee - 100 - 800 - - 00
"C++"" %9
- !ll !ge Gro'ps$ Good )or School Going /hildren$ !nemic %omen
"C++"" %9
- <iabetic patients
1
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BB&A-)<
-<r . swaminathan$M)ood and n'tritionM$The Banglore printing@p'blishing$ th
edition$2005$page no=152
-/ Gopalan$M*'triti;e ;al'e o( ,ndian (oodsM$*ational instit'te o( n'trition$+&derabad$
1st edition$pageno50-90
)"A -/" A
&""/=
• %heat (lo'r -100g
• #'re ghee -70gms
• Iagger& -150g
+") % -"-AA9
o +eat the ghee in a pan
o !dd the (lo'r @ (r& it on a low (lame stirring contin'o'sl&
o Once it is done$ let it cool
o !dd powdered s'gar @ mi" well
o
Shape in to ladoos @ ser;e
C/ % &""/9
1 %heat (lo'r - Rs1000
2
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2 #'re ghee - Rs:500
: Iagger& - Rs1000
• TOT!L /OST -Rs5500
," ,A" % &""/9
,T.S /+O
gm
)!T
gm
#ROT,*S
gm
*RG4
>cal
/!L/,.
mg
,RO*
mg
3,T!.,* !
,
%heat 912 15 117 61 61 5: 28
Ghee - 100 - 800 - - 00
Iagger& 11 01 06 67 01 0 -
"C++"" %9
• !ll age gro'ps
"C++"" %9
• <iabetic patients$ in(ants$ new born children
BB&A-)<=-
<R. Swaminathan$ )ood and n'tritionM$ The Bangalore printing and p'blishers$
th edition$2005$page noK16
/Gopalan$ *'triti;e ;al'e o( indian (oodsM *,*$ +&derabad$ page no=58-98
:
8/11/2019 Recepies New
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)"A -/" -&"
&""/
%heat -100gms
#'lses green gram - 50gms
Salt - 2gms
%ater - 200ml
+") % -"-AA
/lean whole wheat and green gram properl&
Boil the whole wheat and green gram separatel& 'ntil it gets cooked
.i" both together
!(ter cooked add one pinch o( salt
C/ % "+/
%heat Rs1000
Green gram Rs900
Total Rs1900
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% -AA
&""/9
• to('$ drained$ c'bed =10gms
• so& sa'ce =5ml
• oil =5ml
• ghee =5ml
• spinach =25gms• tomatoes K15gms
• c'rr& powder =2gms
• asa(etida =2 gms
• gro'nd c'min =:gms
• gro'nd coriander =5gms
• ca&enne pepper =10gms
• black pepper =10gms
• cinnamon =5gms
• clo;es =:gms
+") % -"-AA9
1 Soak the to(' in the so& sa'ce (or some time
2 *ow$ heat the oil to :50 degrees %hile this is done$ remo;e the c'bes (rom so&
sa'ce and drain it o( the so& sa'ce *ow (r& the to(' c'bes in heated oil and cooktill browned and a little crisp on the o'tside Set them aside Le(to;er so& sa'ce
can be kept and 'sed later
8/11/2019 Recepies New
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: *ow$ take a pan and add ghee to it *ow$ toss in the spinach and the tomatoes into
it /o;er the pan and cook it on medi'm (lame 10 min'tes *ow$ stir the contents
and mi" them properl&6 *ow$ take another pan and heat the ghee or ;egetable oil !dd the c'min$
coriander$ black pepper$ gro'nd coriander$ cinnamon$ clo;es$ allspice$ asa(etida$
c'rr& powder and ca&enne pepperK and cook till the spices appear to be browned!(ter this$ add in it the spinach and tomato mi" to it$ along with some so& sa'ce
and mi" thoro'ghl&
5 *ow$ add cooked to(' c'bes to it and cook it (or some time
4o'r #alak To(' is read& to ser;e 4o' can garnish it with coriander lea;es and gratedn'ts ,t is a nice wa& to treat &o'r g'ests
C/ % &""/9
• so& sa'ce =RS 1200
• oil =RS 500• ghee =RS 500
• chopped spinach KRS 1000
• (resh tomatoes =RS 700
• c'rr& powder KRS :00
• asa(etida =RS 500
• gro'nd c'min =RS 1000
• gro'nd coriander KRS 200
• ca&enne pepper =RS 100
• black pepper =RS 100
• /innamon =RS 1000
• clo;es =RS 200• so& =RS 500
," ,A"9
,T.S /+O
g
)!T
g
#ROT,*
g
/!L/,.
mg
,RO*
mg
3,T-!
,
*RG4
kcal
#alak 22 01 1 10 067 26 89
Green peas 158 01 92 20 15 7: 8:
Black
pepper
682 7 115 60 126 1070 :06
Ginger 12: 08 2: 20 :5 60 9
Red chilli :1 2 158 10 2: 195 26
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Oil - 100 - - - - 800
/'min
seeds
: 15 179 1070 119 - :5
Total 172 16:7 592 1950 :177 1602 20:
"C++"" %9
!ll age gro'ps e"cept in(ants below months
BB&A-)<9
1sanDee; kapoor$Mkhana khaanaM$so'ps and palaks$Thomson press ltd$1 st
edition$2006$page *o=25-:02S/Balas'brahmanian$M*'triti;e ;al'e o( ,ndian (oodsM$*,*$+&derabad $1st
edition$2006$page *o=67-5: