THANDAI

Thandai is a very popular drink in Rajasthan. This famous dry fruit and saffron flavoured milk that is
traditionally prepared as an offering to Lord Shiva during the festival of Mahashivratri. Thandai is popular
all over North India as well. It is often mixed with 'bhang' to make an intoxicating drink.

Cooking Time : Nil.

Preparation Time : 3 to 4 hours.

Makes 6 glasses.

Ingredients
1 litre full fat milk
½ cup powdered sugar
10 to 12 peppercorns
a few saffron strands
To be ground into a fine powder
¼ cup almonds
2 tablespoons poppy seeds (khus khus)
2 tablespoons fennel seeds (saunf)
½ teaspoon cardamom (elaichi) powder
20 nos. white peppercorns
Method

1. Boil the milk and allow it to cool completely. Keep aside.

2. Add the ground powder and mix well. Refrigerate the mixture for 3 to 4 hours.

3. Strain the mixture through a sieve, add the sugar, peppercorns and saffron and mix well.

4. Serve chilled.
CORN BHEL

Healthy, delicious and oh-so-simple to make... the corn bhel will rule the roost as one of the all time
favourite snack!

Preparation Time : 15 mins.

Cooking Time : 5 mins.

Serves 4.

Ingredients
1½ cups boiled tender corn kernels
2 medium potatoes, boiled and cut into cubes
1 teaspoon cumin seeds (jeera)
½ cup chopped onions
1 to 2 green chillies, chopped
a pinch asafoetida (hing)
½ cup chopped tomatoes
juice of ½ lemon
2 tablespoons chopped coriander
1 teaspoon sugar
1 teaspoon oil
salt to taste
For the garnish
2 tablespoons chopped coriander
Method

1. Heat the oil in a non-stick pan, add the cumin seeds and allow them to crackle.

2. Add the onions, green chillies, asafoetida and sauté for 2 to 3 minutes, till the onions are
translucent.

3. Add the tomatoes, corn, potatoes, lemon juice, coriander, sugar and salt and mix well.

4. Garnish with the coriander and serve immediately.

Nutritive values per serving :

Vitamin Folic
Carbohydrates Energy Fat Protein
C acid
18.7 101 15.6 2.7 19.9 2.2
gm. cal. mg. gm. mcg. gm.
WHOLESOME SUBMARINES

A heavy duty snack that not only fills up the stomach, but helps plug in the nutritional requirements of
your loved ones!

Baking Time : 20 mins.

Cooking Time : 10 mins.
Preparation Time : 10 mins.
Baking Temperature : 200°C (400°F).

Makes 4 submarines

Ingredients
4 hot dog rolls (brown bread)
1 cup boiled vegetables (French beans, carrots, green peas, potatoes,
cauliflower)
½ cup cooked tender corn kernels
1 green chilli, chopped
1 teaspoon low fat butter
salt and freshly crushed pepper to taste
For the white sauce
2 teaspoons plain flour (maida)
1 cup low fat milk
1 teaspoon low fat butter
salt to taste
For the topping
2 teaspoons grated cooking cheese
For the white sauce

1. Melt the butter, add the flour and cook on a slow flame, while stirring continuously till it turns
golden brown.

2. Add the milk gradually while stirring continuously, so that no lumps form and bring it to a boil.

3. Add salt and mix well. Remove from the fire and keep aside.
How to Proceed

1. Slit each roll horizontally. Butter lightly and grill in a preheated oven for about 5 minutes. Keep
aside.

2. Mix the boiled vegetables, corn, white sauce, green chilli, salt and pepper and stuff each roll with
a little of the mixture.

3. Sprinkle the grated cheese and grill in a hot oven at 200° C (400° F) for 8 to 10 minutes.

4. Serve hot.

Nutritive values per submarine :

Calcium Carbohydrates Energy Fat Protein
90.1 39.0 210 2.9 7.4
mg. gm. cal. gm. gm.
KHAKHRA CHAAT

To ensure that your child gets all nutrients, sometimes it pays to be sneaky! Serve these khakhras with
the tangy toppings and make sure of your child's health.

Cooking Time : 10 mins.

Preparation Time : 10 mins.

Serves 4.

Ingredients
12 to 15 khakhras, broken into 4 to 6 pieces each
For the topping
½ cup chopped onion
1 teaspoon grated garlic
4 large tomatoes, blanched, peeled and pureed
¼ cup cubed low fat paneer (cottage cheese)
¼ cup boiled tender sweet corn kernels
¼ cup boiled green peas
½ cup chopped tomatoes
1 green chilli, chopped
1 teaspoon sugar
1 teaspoon chilli powder
¼ teaspoon dried oregano
1 tablespoon oil
salt to taste
For the garnish
2 tablespoons chopped coriander
For the topping

1. Heat the oil in a pan, add the onions and garlic and sauté till the onion turns translucent.

2. Add the puréed tomatoes and cook till the oil separates.

3. Add the paneer, sweet corn, green peas, tomato, green chilli, sugar, chilli powder, oregano and
salt and sauté for 2 to 3 minutes.

4. Remove from the fire and keep aside.

How to proceed

1. Place the khakhra pieces on a serving plate.

2. Top with the topping and garnish with the chopped coriander.

3. Serve immediately.

Nutritive values per serving :

Vitamin
Carbohydrates Energy Fibre Fat Protein
A
49.2 265 2.7 551.2 3.7 9.1
gm. cal. gm. mcg. gm. gm.
SOYA UPMA

A good example of a famous Indian breakfast made with a slight modification by the addition of soya
granules for an iron and protein boost. Try it, I am sure you can easily adapt this healthy change.

Cooking Time : 10 mins.

Preparation Time : 20 mins.

Serves 4.

Ingredients
¾ cup soya granules
1 teaspoon cumin seeds (jeera)
1 tablespoon urad dal (split black lentils)
¼ teaspoon asafoetida (hing)
1 teaspoon grated ginger
1 to 2 green chillies, slit
½ cup onions, chopped
½ cup carrots, grated
½ cup cabbage, chopped
2 teaspoons oil
salt to taste
For the garnish
2 tablespoons chopped coriander
4 lemon wedges
Method

1. Soak the soya granules in hot water for approx. 15 minutes. Drain, squeeze out all the water and
keep aside. Discard the water.

2. Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add the urad dal and
sauté till the dal turns light brown.

3. Add the asafoetida, ginger, green chillies and onions.

4. Sauté the onions till they are translucent. Add the carrots and cabbage and sauté for 4 to 5
minutes.

5. Add the soya granules and mix well.

6. Season with salt and mix well.

7. Serve hot garnished with the coriander and lemon wedges.

Nutritive values per serving :

Carbohydrate Energy Fat Iron Protein
8.2 96 4.5 1.5 5.5
gm. cal. mg. mg. gm.
BANANA APPLE PORRIDGE

A wholesome broken wheat and oat porridge served with apples and bananas.

Cooking Time : 10 mins.

Preparation Time : 5 mins.

Serves 4.

Ingredients
¼ cup broken wheat (bulgur wheat)
¼ cup quick cooking rolled oats
1 cup low fat milk
1 tablespoon powdered sugar
½ teaspoon cinnamon (dalchini) powder
1½ cups apple, diced
3 cups bananas, sliced
4 teaspoons low fat butter
For the garnish
4 cinnamon (dalchini) sticks (optional)
Method

1. Clean, wash and drain the broken wheat.

2. Heat the butter in a pressure cooker, add the broken wheat and sauté for 3 to 4 minutes.

3. Add the oats and cook for 2 minutes.

4. Add the milk and 1 cup of water and pressure cook for 2 whistles.

5. Mix in the sugar and cinnamon powder. Cool in the refrigerator.

6. Add the apples and bananas. Mix well.

7. Serve chilled garnished with cinnamon sticks.

 Nutritive values per serving :
Calcium Carbohydrate Energy Fat Protein
97.9 53.4 260 2.9 5.0
mg. gm. cal. gm. gm.

MINI SOYA DOSA

Dosa made with the soya milk and wheat flour to make up for your vitamin A and calcium requirement.

Preparation Time : 2 mins.

Cooking Time : 15 mins.

Makes 6 dosas.

Ingredients
1 cup soya milk
¼ cup whole wheat flour (gehun ka atta)
1 green chilli, chopped
½ cup onions, grated
1 tablespoon chopped coriander
¼ teaspoon Eno's fruit salt
salt to taste
1½ teaspoons oil for cooking
For serving
garlic toamto chutney
Method
1. Make a thin batter using the soya milk, wheat flour, green chilli, onions, coriander, fruit salt, salt
and water. Mix well.

2. Heat a non-stick pan and grease it with a little oil.

3. Pour 2 tablespoons of the batter on the non-stick pan and spread it using a circular motion to
make a thin dosa.

4. Cook on both sides using a little oil.

5. Repeat with the remaining batter to make 5 more dosas.

6. Serve hot with garlic tomato chutney.

Nutritive values per dosa :
Vitamin
Calcium Carbohydrate Energy Fat Protein
A
47.6 7.3 59 2.4 1.9 125.4
mg. gm. cal. gm. gm. mcg.
SOYABEAN BIRYANI

A nutri-packed biryani! Soyabeans are one of the healthiest pulses for a vegetarian diet as apart form other
nutrients, they also abound in vitamin B12 which is otherwise lacking in other vegetarian foods.
I have added three parts of vegetables to make the glycemic index of this dish lower.
You will surely relish the spicy flavours of the masala mixture in this recipe.
The is a good dish for a packed lunch to take to work that will satiate you and keep you going for a longer
period.

Baking Temperature : 180°C (360°F).

Baking Time : 30 mins.
Preparation Time : 20 mins.
Cooking Time : 1/2 hour.

Serves 4.

Ingredients
½ cup soyabeans, soaked overnight
1 cup cooked rice
1 stick cinnamon (dalchini)
1 cardamom (elaichi)
1 bay leaf
salt to taste
For the masala mixture
½ cup onions, sliced
½ teaspoon cumin seeds (jeera)
1 teaspoon ginger-garlic paste
1 cup tomatoes, chopped
½ teaspoon turmeric powder (haldi)
½ teaspoon chilli powder
½ teaspoon coriander (dhania) powder
¼ cup low fat milk or low fat curds
1½ cups mixed boiled vegetables (peas, french beans, cauliflower)
¼ cup mint, chopped
¼ cup chopped coriander
1 teaspoon oil
salt to taste
Method

1. Wash and drain the soyabeans. Add approx. 2 cups of water and the cinnamon, cardamom, bay leaf
and salt and cook over a medium flame till they are cooked. Drain and keep aside.

2. Combine the cooked rice and soyabeans.

For the masala mixture

1. Heat the oil in a non-stick pan and add the cumin seeds.

2. When they crackle, add the onions and ginger-garlic paste and sauté till the onions are lightly
browned.

3. Add the tomatoes, turmeric powder, chilli powder, coriander powder and ¼ cup of water and cook
till the water evaporates and the tomatoes are soft.

4. Add the milk, salt and boiled vegetables and mix well. Simmer for 5 to 7 minutes till the mixture is
semi dry. Then add the coriander and mint leaves.
How to proceed

1. Spread half the rice and soya beans in a 200 mm. (8") diameter baking dish and spoon all the
 Nutritive values per serving :
Amt Energy Protein Cho Fat Vit-A Vit-C Calcium Iron F.Acid Fibre
112 135 7.5 18.9 3.2 324.1 23.2 77.9 1.8 29.5 1.8
gm kcal gm gm gm mcg mg mg mg mcg gm

SOYA MUTTER PULAO

Pulaos are always a welcome addition to any meal. A pulao can often make a complete meal by itself. The
soya chunks added to this aromatic pulao are easily available in the market and are a rich source of protein
and vitamin B12 - a vitamin which is otherwise lacking in vegetarian diets.

Preparation Time : 10 mins.

Cooking Time : 20 mins.

Serves 4.

Ingredients
1 cup uncooked rice
¼ cup soya nuggets (chunks)
¼ cup green peas
½ teaspoon cumin seeds (jeera)
1 stick cinnamon (dalchini)
2 cloves (lavang)
1 bay leaf
1 cardamom (elaichi)
½ cup onions, chopped
¼ teaspoon turmeric powder (haldi)
¼ teaspoon garam masala
1 teaspoon coriander (dhania) powder
½ cup tomatoes, chopped
1 teaspoon oil
salt to taste
To be ground into a chilli-garlic paste
3 cloves garlic
3 whole red chillies
Method

1. Clean, wash and soak the rice for 10 minutes. Drain and keep aside.

2. Combine the soya nuggets and salt with 1 cup of water and pressure cook for 2 whistles. Drain and
keep aside.

3. Heat the oil in a pressure cooker and add the cumin seeds, cinnamon, cloves, bay leaf and
cardamom.

4. When the seeds crackle, add the onions and prepared chilli-garlic paste and sauté till the onions
turn golden brown.

5. Add the turmeric powder, garam masala, coriander powder, tomatoes, rice, green peas, cooked
soya nuggets and salt and sauté for another 2 minutes.

6. Add 2 cups of hot water and pressure cook for 2 whistles.

7. Serve hot.
 Nutritive values :
Amt Energy Protein Cho Fat Vit A Vit C Calcium Iron F. Acid Fibre
89 184 5.1 35.9 2.1 100.8 7.9 30.6 1.0 14.1 0.8
gm kcal gm gm gm mcg mg mg mg mcg gm

SOYA CURDS

While soya curds is not normally available in the market, you can make it at home quite easily. Chock-full of
nutrients, it can replace low fat curds in daily cooking such as in Nachni Khichu and Buckwheat Dhoklas

Preparation Time : 5 mins.

Setting Time : 6 hours.

Makes 5 cups.

Ingredients
1 litre soya milk (unsweetened)
1 tablespoon low fat curds
Method

1. Warm the soya milk.

2. Add the curds and mix well.

3. Cover and keep aside till the curds set (approx. 5 to 6 hours). In the winter, place inside a cupboard
or closed oven to set.
Tips
Soya curds are rich in nutrients like protein, calcium and iron and also contain certain antioxidant
compounds that help lower blood cholesterol.
Soya curds has a very distinct and unusual flavour, but does not really affect the taste of a dish when used
in a recipe.
More nutritious and heart-friendly, soya curds can replace curds in any recipe.

Nutritive values per cup :

Cholesterol Protein Fibre Energy Carbohydrates Fat
0.1 5.7 0 68 3.7 3.8
mg. gm. gm. kcal. gm. gm.
HARA BHARA SOYA TIKKIS

The goodness of soya, garlic and spinach is reinforced in these tikkis. Certain compounds in garlic inhibit
cholesterol synthesis in the body, helping to maintain normal blood cholesterol levels. Serve hot with a fibre
rich accompaniment like Carrot Garlic Chutney.

Cooking Time : 20 mins.

Preparation Time : 10 mins.

Makes 6 tikkis.

Ingredients
¼ cup soya granules, coarsely grinded
1 cup blanched and chopped spinach (palak)
¼ cup chopped coriander
1 teaspoon ginger-green chilli paste
½ teaspoon chopped garlic
2 tablespoons powdered roasted chana dal (daria)
2 tablespoons besan (Bengal gram) flour
Salt to taste
Other ingredients
1 teaspoon oil for cooking
To serve
Carrot Garlic Chutney
Method

1. Soak the soya granules in lukewarm water for ½ an hour. Squeeze out the water. Keep aside.

2. In a bowl, mix the soya granules with all the other ingredients. Sprinkle a little water and mix well.

3. Divide the mixture into 6 equal portions and shape them into flat tikkis (approx. 1½" in diameter).

4. Heat the oil in a non-stick pan and cook the tikkis on both sides till they are golden brown in colour.

5. Serve hot with Carrot Garlic Chutney.

Tips
VARIATION :PALAK METHI TIKKIS
½ cup of blanched and chopped spinach (palak) from the above recipe can be substituted with ½ cup of
chopped fenugreek (methi) leaves.

Nutritive values per tikki :

Protein Cholesterol Carbohydrates Energy Fat Fibre
4.4 0 9.9 85 3.1 0.7
gm. mg. gm. kcal. gm. gm.