Carbo Loading for 42k Marathon

There is always the issue of when you start carbo loading before a 42 k race. Do you start 3 days before or 1 day before. Just spoke to Rujuta Diwekar, a fitness consultant and one who i highly admire and recommend to all those who want to get fit.

Rujuta says to have 3 carb meals before a 42 k. Assuming the race is on Sunday morning, then you start eating whole wheat pasta from Friday night, Saturday lunch and Saturday dinner. Ensure that you don't eat too much fat and eat the correct proportions. Keep it healthy and toss in veggies, little cheese etc.
2 of my favorite pasta recipes.
Whole wheat pasta with baby corn and brocolli :
http://99healthyindianrecipes.blogspot.com/2009/07/whole-wheat-pasta-with-baby-corn-and.html

Pesto Penne with Mushrooms :
http://99healthyindianrecipes.blogspot.com/2009/08/pesto-penne-with-mushrooms.html

For a 21k race, carb load only on the day before the race. That would be 2 pasta meals on Saturday, lunch and dinner before the Sunday morning run.

Happy running.

Peanuts - Eat them daily

Peanuts forms an important daily snack in your daily diet and a handful should be consumed daily. Note that peanuts are very fattening and hence you have to be careful how much you consume daily.

Why Peanuts ?
Peanuts are a great source of monounsaturated fats which leads to a healthy heart. My cholesterol level has dropped from 250 to 110 in the 16 months i have been having peanuts.
Peanuts have great protein value and rich in Vitamin E.

Where to get roasted peanuts?
I would think every street corner in Mumbai will have them. However, i have posted a address and a picture of the peanuts as my running friends wanted the details!!! Here goes my advantage of being fitter.


Ganesh Chana Bhandar :
Raju Manji Chawl, Shop No. 120, Chawl No. 6
Sitaram Jadhav marg, this is located at the exit of Sun Mill Compound
Lower Parel (W)
Mumbai 400 013

Needless to say that the owner has no mobile.

I recommend to buy 1/2 kg of peanuts at a time. Will last approx 15 days. Store in air tight container and if the peanuts go soft throw them away. I've had no problem as have taken them Europe and they last 20 days.

Stir Fried Mushrooms

Healthy veggie to eat.

Ingredients

20-24 fresh button mushrooms, quartered
½ cup porcini mushrooms (optional)
½ cup oyster mushrooms (optional)
1 small red capsicum,cut into ½ -inch pieces
1 small yellow capsicum , cut into ½ -inch pieces
1 tbsp olive oil
2 medium onions, cut into ½ -inch cubes
3 garlic cloves, crushed
1 tbsp soy sauce
1 tbsp red chilli sauce
½ tbsp vinegar (sirka)
½ tsp dried thyme
salt to taste
8-10 black peppercorn (kali mirch),crushed
7-8 fresh basil leaves (tulsi ke patte),
roughly torn

Method
1 If using porcini and oyster mushrooms, soak in lukewarm water for twenty minutes. drain. wash well and set aside.
2 Heat the oil in a large pan. Add the onions and sauté over a medium heat till translucent. Add garlic and stir-fir for a minute.
3 Add the mushrooms and red yellow capsicum and sauté over a high heat for three minutes.
4 Add the soy sauce, chilli sauce and vinegar and sauté for another two minutes.
5 Add the thyme, salt and crushed peppercorns. Remove from heat, stir in the basil and serve hot.

Whey Soup

This is a excellent source of protein. Note that this is an image i shot with a 60mm Nikon Lens. Great fun doing so.

Preparation time: 10 minutes. Cooking time: 2 to 5 minutes. Serves 4.


Ingredients
2 tsp oil
1½ tsp cumin seeds (jeera)
2 green chillies, slit
4 cups whey, refer handy tip
Salt and pepper to taste
2 tbsp finely chopped coriander (dhania)
½ cup paneer (cottage cheese), cut into ½” cubes

Method
1. Heat the oil in a deep non-stick pan and add the cumin seeds.
2. When the seeds crackle, add the green chillies, whey, salt and pepper, mix well and bring to boil.
3. Add the paneer and coriander, mix well and simmer for 30 seconds.
Serve hot.


Handy tip: Put 1 litre of milk to boil. When it starts boiling, add 200 ml curds and mix well. Remove from the flame and stir gently until the milk curdles. Strain the curdled milk and use the whey (white coloured water) collected below. Use the paneer from the muslin cloth as required.

Delhi Half Marathon, Nov 2009

Here's the first non food post. What's running fast and eating right got to do with each other. Everything. Over the last 16 months, i have been eating every 2 hours and that happens just naturally now. Its really eating clean food. I am on no diet. Clean eating, translates to a leaner body and end result is being a faster runner. I have moved to the 2 hour pattern just to get lean and feel fit. The end result has translated into running faster which i just love doing. :)

Ran the Delhi Half Marathon, 1st Nov 2009 in 1 hour, 52 min and 26 seconds. Incredible for me. A pace of 5 mins 16 seconds a km. My previous fastest run was 2 hours and 6 minutes for a half marathon done 2 years back during the Mumbai full marathon. Really an awesome timing and that's been possible through very little running. My schedule has been running 2 days a week, wt train 3 days a week all year except the last month where i added a day of running and cut a day of wt training. The lesson is run less and faster.

Next target is to do Mumbai Marathon in Jan 2010 under 4 hours 30 minutes. If i do that then i will train onwards for the Commrades Marathon 89km, in May 2010.

MOONG DAL WAFFLES WITH STIR-FRIED VEGETABLES

An Indian touch to western waffles! Moong dal provides folic acid while vegetables ensure fibre in this unusual yet delicious combination. Make the waffles in advance and rustle up the colourful stir-fried vegetables just before you need them.



Preparation Time: 10 minutes. Cooking Time: 15 minutes. Makes 4 waffles. Soaking time: 3 to 4 hours.



For the waffles
1 cup green moong dal (split green gram) with skin
2 to 3 green chillies, finely chopped
3 tbsp chopped fenugreek (methi) leaves
2 tsp besan (Bengal gram flour)
A pinch asafoetida (hing)
¼ tsp fruit salt
2 pinches sugar (optional)
2 tsp oil
Salt to taste



For the stir-fried vegetables
½ cup capsicum, cut into thin strips
1 spring onion, thinly sliced
½ cup baby corn, thinly sliced
½ thinly sliced cucumber
½ cup broccoli florets
¼ cup bean sprouts
1 small tomato, deseeded and sliced
1 tsp onion seeds (kalonji)
1 tsp oil
Salt to taste



For the waffles
1. Soak the moong dal in water for 3 to 4 hours. Wash, drain and discard the water.
2. Grind the soaked dal with the green chillies and a little water in a mixer to get a smooth batter.
3. Add the fenugreek leaves, besan, asafoetida, fruit salt, sugar, oil and salt and mix well.
4. Pour a ladleful of batter in a pre-heated waffle iron and bake until crisp.
5. Repeat with the remaining batter to make 3 more waffles. Keep aside.

For the stir-fried vegetables

Heat the oil in a non-stick pan and add the onion seeds.
When the seeds crackle, add all the vegetables, bean sprouts and salt and sauté on a high flame till the vegetables are tender.
Remove from the flame, divide it into 4 equal portions and keep aside.


How to proceed
1. Place one waffle in a serving dish, top it with one portion of the stir-fried vegetables and serve immediately.

2. Repeat with the remaining waffles and stir-fried vegetables to make 3 more waffles.



Nutritive values per waffle

Energy: 215 calories
Protein: 11.8 gm
Carbohydrates: 32.9 gm
Fat: 4.5 gm
Folic acid: 72.0 mcg
Zinc: 1.4 mg
Fibre: 1.5 gm

PESARATTU

Green gram dal dosas spiked with onion, green chillies and ginger.

Cooking Time : 20 min.
Preparation Time : 15 min.
Soaking Time : 4 hours.

Makes 6 to 8 pesarattus.

Ingredients

1 cup split green gram (green moong dal)
1 onion, finely chopped
2 to 3 green chillies, finely chopped
1 teaspoon grated ginger
salt to taste
oil for cooking

Method

1. Wash and soak the split moong dal in water for at least 4 hours.
2. Drain and grind to a coarse paste.
3. Add the onion, green chillies, ginger and salt and mix well.
4. Heat a non-stick tava and grease it lightly with oil.
5. Spread a ladleful of the batter on the tava to make a 2 mm. thick dosa. Smear a little oil from the sides.
6. Cook on both sides till light brown. Put a potion of the vegetable stir fry recipe given below on each dosa.
7. Repeat with the remaining batter.
8. Serve hot.

Tips
Variation : Pesarattu With Vegetable Stir Fry : Fill the pesarattu with a veggie stir fry given below or a stir fry of your choice and serve it with coconut chutney.

Veggie Stir Fry for the Pesarattu
1 tsp olive oil
1/2 chopped green capsicum
1/2 chopped red capsicum
1/2 chopped yellow capsicum
1 chopped tomato
1 cup chopped broccoli , blanched
1 cup chopped mushrooms
1 tsp red chili garlic chutney
salt to taste

For the Veggie Stir Fry
1. Heat the oil and fry the capsicumes for a minute.
2. Add the tomato, broccoli and fry again for a minute.
3. Add the mushrooms and fry for a minute.
4. Add the red chili garlic chutney and salt and cook for a minute.

Stir Fry Paneer in Soya Sauce

This is a very healthy recipe as paneer is a great source of protein. Recipe can be made real quick.


250 grams low fat paneer, cut into pieces
3 spring onions, chopped
1 green chilli, finely chopped
3 cloves garlic, finely chopped
1 tablespoon soya sauce
1 tsp oil
salt to taste

1. Heat the oil and add the garlic and cook for a minute.
2. Add the spring onions and cook for 2 minutes.
3. Add the paneer and green chillies and cook for 2 minutes.
4. Add the soya sauce and salt and cook for a minute.


Serve hot.

Oats Dosa with Green Peas

Replacing rice with oats makes your dosa very healthy. Oats is very low in glycemic index and keeps you fuller for a longer time. Have this with chutney.



Makes 5 dosas.

1 cup oats,
¼ cup black gram (urad dal) powder
½ tsp salt
1 ½ cups water (approx.)
oil for shallow frying

For the Filling

1 tbsp oil
½ tsp brown mustard seeds (rai)
½ tsp salt
red chilli powder
2 cups boiled green peas





For the filling
1. Heat oil in a pan. Put rai and when it crackles, add salt red chilli powder and peas.
2. Stir fry for 2-3 minutes. Keep the filling aside.

Method
1. Grind oats and urad dal separately in a mixer to a powder.
You can use ready-made urad dal powder too.
2. Combine oats powder, dal powder & salt.
3. Put enough water to make a batter of thim pouring consistency.
4. Heat a pan. Put oil and wipe it off. Remove from fire. Take a ladle full of batter and spread from inside to outside.
Return to fire. When the edges turn brown, put a few drops of oil on the sides and on the dosa. Put some filling. Fold over.

Serve with chutney.

Note: Don’t keep the batter for too long as it becomes more and more thick. You can use different vegetables in the filling. Also try paneer if you wish.

Apple Cinammon and Oats recipe

Great healthy quick Breakfast recipe. Oats are a top 10 food group to eat as they contain complex carbs with a low glycemic index. The skim milk gives good protein. This meal can be had 2 hours before a workout also.

1/4 cup quick cooking oats
1 cup skim milk
1 tsp brown sugar
2 pinches cinammon
2 tsp chopped walnuts
1/4 chopped apple with skin


Heat the oats,skim milk and brown sugar in a pan and cook till the oats are nearly done. This should take between 3 to 5 minutes.

Take off the gas and add the cinammon, walnuts and chopped apples and mix well.
Serve immediately.

Ginger Green Chilli Paste

Stores in the fridge for 7 days.

1 cup green chillies
1/4 cup ginger (adrak)
1 lemon juice
salt to taste

Blend in a mixer and store in the fridge upto 7 days.

MOONG DAL AND PANEER CHILA

Wholesome moong dal pancakes topped with paneer and spices. Very healthy option.

Moong dal flour used in this recipe is available at provision stores. If not, just grind your moong dal in a grinder. It takes a minute. If not available, substitute it with ½ cup of yellow moong dal (split yellow gram) soaked and finely ground.

Preparation time : 5 minutes. Cooking time : 8 minutes. Makes 8 chilas.

1 cup yellow moong dal (split yellow gram) flour
1 teaspoon ginger-green chilli paste
a pinch asafoetida (hing)
¼ teaspoon sugar
½ teaspoon Eno’s fruit salt
salt to taste

To be mixed into a topping
½ to 3/4th cup low fat paneer (cottage cheese), crumbled
2 tablespoons chopped coriander
½ teaspoon chaat masala

Other ingredients
oil for cooking

1. Combine the moong dal flour, ginger-green chilli paste, asafoetida, sugar and salt and add enough water to make a thick batter. Add the fruit salt and mix gently.
2. Heat a non-stick tava (griddle), pour a ladleful of the batter on the tava and spread it evenly to make a thin pancake (approx. 5” diameter). Immediately spread a portion of the topping mixture and cook on one side over a medium flame, using a little oil to cook. Then turn over and cook the other side.
3. Repeat for the remaining batter to make 7 more chilas.

Serve hot.

STUFFED BAJRA ROTI

Looking for something to lower blood cholesterol levels? Here’s an exotic version of the humble bajra roti, stuffed with a paneer, methi and tomato mixture that makes this a scrumptious delicacy. The fibre in bajra binds with the cholesterol and fats and ensures that it is ejected from the system.

Serve with Garlic Chutney for that extra punch!

Preparation Time : 10 minutes. Cooking Time : 30 minutes. Makes 8 small rotis.

For the rotis
2 cups bajra (black millet) flour
A pinch of salt
Whole wheat flour (gehun ka atta) for rolling

To be mixed into a stuffing
½ cup crumbled low-fat paneer (cottage cheese)
3 tbsp chopped fenugreek (methi) leaves
1 green chilli, finely chopped
1/3 cup finely chopped tomatoes
Salt to taste

For serving
2 tsp oil (optional)

For the rotis
1. Combine the flour and salt in a bowl and knead into a soft dough using enough water.
2. Knead well till smooth and divide into 8 equal portions and keep aside.

How to proceed
1. Divide the stuffing into 8 equal portions. Keep aside.
2. Roll out each portion of the dough into 150 mm. (6”) diameter thin circle using a little flour for rolling. Keep aside.
3. Place a roti on a clean, dry surface, put a portion of the stuffing and spread it evenly.
4. Place another roti on top and press well so that they stick well.
5. Cook a non-stick tava (griddle) till brown spots appear on both the sides.
6. Repeat with the remaining ingredients to make 3 more rotis.
7. Apply ½ tsp of oil on each roti and serve hot.

Healthier Variation : Serve as an open roti with the filling as this will reduce the roti you consume by one. Have a max of 2 to 3 open rotis heaped with paneer.

Nutritive values per roti:
Energy: 218 calories
Protein: 18.1 gm
Carbohydrate: 51.5 gm
Fat: 4.4 gm
Fibre: 0.8 gm

Source : Low Calorie Healthy Cooking by Tarla Dalal

Gado Gado, Indian Style

This is a meal by itself. There is a combination of chilled salad with peanut sauce which makes Gado Gado.

For the salad

½ cup chopped cabbage, length wise

½ cup French beans, diagonally sliced

½ cup carrots, grated

½ cup cucumber, chopped

½ cup tomatoes, chopped

Method for Salad

1. Boil the French beans for 5 minutes.

2. Then turn of the gas and add finely grated carrot and cabbage to the hot water and drain.

3. Pour cold water over the veggies and keep aside.

4. Add chopped tomatoes and cucumber and put in fridge. Add salt, pepper and little powdered sugar to the salad just before serving.

For the Peanut Sauce

Make 4 to 5 cups peanuts paste.

For the peanut paste:

To be ground into a paste

2/3 cup peanuts

2 tsp chilli powder

1/3 cup gud

3 tablespoons lemon juice

Grinding instructions

Add the chilli powder, peanuts, gud, lemon
juice, and pulse grind for a minute. Add 1/3 cup water and grind again.

1 tablespoon oil

1 onion, chopped

1 tsp cumin seeds

7 curry leaves

salt to taste

Procedure for the paste

1. Heat the oil, add the cumin seeds , onions and curry leaves and cook for a few minutes.

2. Add the paste and cook for 3 to 5 minutes.

3. Then add 3 cups water and bring to a boil. Add salt. Stir in between to prevent lumping.

For Serving:

Crushed papad.

How to serve:

Place some salad in a bowl.

Add the peanut curry and some crushed papad.

You may add brown rice to make this a complete meal.

Tomato Gazpacho

Very tasty and healthy. We have not strained the soup so it retains the fibre.

Serve 4.

800 grams ripe tomatoes, cored, seeded and coarsely chopped

1 small onion, peeled and coarsely chopped

1 large clove garlic, peeled

3/4 yellow capsicum, stemmed, seeded and coarsely chopped

2 tablespoons extra virgin oil

2 tablespoons white wine vinegar

1/4 tsp whole cumin seeds, toasted

1 tsp sea salt

3/4 cucumber, peeled, seeded and diced

1/4 cup diced red pepper

1/3 cup parsley

Method

1. Working in batches, place the tomatoes, onion, garlic, capsicum, oil, vinegar, cumin and salt in a food processor and pulse (on and off) to coarsely chop. Transfer to a bowl.

2. Add salt if required and stir in the cucumber and refrigerate for 2 to 4 hours.

3. Pour or ladle the soup into chilled bowls.

Corn, Corn on the Cob

Avoid any form of corn as it has a high glycemic index of 80. So no corn at the multplex without butter!!! and no bhutta from the roads of Mumbai. :) Sad but i will have to give up this great ingredient.

Vegetable Cheese Omelette

This is a healthy omlette as it is good source of proteins and has a small amount of carbs. The cheddar cheese is from cows which is a healthy source of fat and having this in the morning is great when your metabolic rate is high. Note that i have used only 1 egg yolk from the 4 eggs as that is a good combination.

3 egg whites
1 egg
1 1/2 tsp olive oil
1/2 onion, chopped
1 green chilli, finely chopped
1/2 chopped tomato
2 mushrooms, chopped
salt to taste
2 to 3 tablespoons grated cheddar cheese

For the filling
Heat 1 tsp oil in a frying pan and add the onion and fry for a minute.
Add the green chilli, tomato, mushrooms and salt to taste and fry again till well cooked. Keep aside.

How to proceed
1. Beat eggs in small bowl with fork or wire whisk until yolks and whites are well mixed.
2. Heat a non stick pan and add 1/2 tsp oil.
3. Add the egg mixture and cook on a medium flame till the egg is lightly done.
4. Add the vegetable filling and grated cheese to the centre of the omelette.
5. Fold the omelette and serve hot.

Spicy Stir Fry Soup

A clear soup with crisp vegetables like cabbage and capsicum to lend a vitamin C boost.

Preparation Time : 6 mins.
Cooking Time : 5 mins.

Serves 4.

Ingredients

2 spring onions, sliced
½ cup cabbage, shredded
1 red capsicum, cut into thin strips
3 red chillies
4 cloves garlic
2 tsp lemon juice
a pinch sugar
1 tsp oil
salt to taste

Method
1. Put 4 cups of water to boil.
2. Soak the red chillies in ½ cup of hot water for some time. Then pound them with the garlic into a smooth paste. Keep aside.
3. Heat the oil in a saucepan, add the chilli and garlic paste and stir for some time.
4. Then add the spring onions, cabbage and red capsicum and sauté for a few seconds.
5. Add the remaining 3 cups of hot water, the lemon juice, sugar and salt and bring to a boil.
6. Serve hot.

Source : Healthy Soups and Salads by Tarla Dalal

Mogri

This is a great green side dish. I am a lover of mogri.

Ingredietns

1 cup chopped mogri

1 tsp oil

1/2 tsp rye

1/4 tsp hing

1 green chilli, slit in the centre

Method

Heat the oil and add the rye.

When the rye crackles, add the hing and green chilli and cook for a few seconds.

Add the mogri and cook for 1 minute.

Serve hot.

Tip : Don't overcook the mogri as it will turn bad.

Stir Fried Water Chestnuts

Very healthy to have as a side dish.

Ingredients
1 pound (453 grams) water chestnuts
2 cloves Garlic
½ tsp salt
2 tbls extra virgin olive oil

Method
1. Put the water chestnuts in hot water for 2 minutes. Take out.
2. In a small bowl combine garlic, salt and pepper. Set aside.
3. Heat a large skillet or sauté pan over medium heat for 1 to 2 minutes.
4. Add the oil to the pan and allow it to heat up for 20 seconds.
5. Add the water chestnuts to the pan. Use a wooden spoon to stir the waterchestnuts and coat the oil.
6. Cook the water chestnuts on a high flame, until lightly browned for 3 minutes.
7. Add the garlic mixture to the pan and cook, stirring continuously for 1 minute.
Serve immediately.

Cutting water chestnuts: You need to slice the end off so that you can see the inside layer of water chestnuts. Then peel the chestnuts as they are very hard to do so.

Mushroom, Dalia and Vegetable Salad

Healthy salad which i have at Moshe's cafe at Crosswords Mumbai. This is my attempt to get it right. I still suggest you go to the cafe and have it there.

Serves 2

1/2 cup chopped mushrooms
1/3 cup sliced capsicums ( red, yellow and green)
1/2 cup shredded iceburg lettuce
1/4 cup dalia
1/4 cup carrot, cut into strips
1/2 cup cucumber, chopped
1/3 cup chopped low fat paneer or tofu
chopped coriander for garnish

For the dressing
200 ml low fat curds
1 tsp lemon juice
a pinch of sugar if curd is sour
salt to taste

For the dressing
1. Beat the curds and add the lemon juice and a pich of salt.

Method:
1. Cook the dalia in 1/4 cup low fat milk and 1/4 cup water for 10 minutes or till tender.
2. Drain and set aside to cool.
3. Add all the ingredients and mix well. Refrigerate.
4. Just before serving add the curd dressing and mix well.

Variation : Use 2 tablespoons of Balsamic vinegar instead of the curd dressing.

Bombay Curry Soup

There is nothing more soothing than a bowl of this protein rich curry soup on a cool day.

Preparation Time: 15 mins.
Cooking Time: 35 mins.
Serves 4.

Ingredients
2 tbsp masoor dal (split red lentil)
1 cup onions, sliced
3/4 cup chopped tomatoes
2 cloves garlic (lehsun), crushed
1/2 tsp chilli powder (optional)
1 tsp oil
salt to taste

To serve
a few lemon slices
¼ cup cooked brown rice


Method
1.Heat the oil in a vessel and fry the onions for a little time.
2.Add the crushed garlic and chilli powder. Fry again until it releases a nice aroma.
3.Add 2½ cups of water, the tomatoes and the washed masoor dal and cook in a pressure cooker.
4.When cooked, pass the mixture through a sieve.
5.Boil for 15 minutes. Add salt.
6.Serve hot with cooked rice and slices of lemon

Source : Healthy Soups and Salads by Tarla Dalal

Red Chili Garlic Chutney

This is a healthy chutney to have with your food as salt levels are low here and garlic is great for your heart. Tastes great and best when made fresh.

20 cloves garlic
5 tbls red chilli powder
1 lemon juice
2 pinches salt


Blend all the ingredients with half cup of water.

Fruity Chana Salad

Fruits combined with a versatile bean - chick peas and perked with lemon juice to fulfil your calcium requirement.

Cooking Time : 20 mins.
Preparation Time : 10 mins.
Serves 4.

Ingredients

½ cup chick peas (kabuli chana), soaked overnight and cooked
½ cup cucumber, sliced
½ cup orange segments, peeled
½ cup onions, sliced
½ cup lettuce, torn into pieces
½ cup tomatoes, sliced
1 tbsp chopped coriander
1½ tsp lemon juice
salt and freshly ground pepper to taste

Method

1. Combine all the ingredients except the salt and pepper and chill.
2. Just before serving, add salt and pepper and mix well.
3. Serve chilled.

Healthy Soups and Salads by Tarla Dalal

Rocket Leaves Feta Salad

3 cups rocket leaves
1/2 cup orange segments
1/4 cup feta cheese, crumbled
1/3 cup walnuts
2 tablespoons balsamic vinegar
rock salt to taste

Wash the rocket leaves in cold water and then place in a cloth to remove water.
Put the rocket leaves, orange segments, geta cheese and walnuts in a large bowl and chill in a refrigerator.
Just before serving, add the balsamic vinegar and salt to the bowl and mix well.
Serve chilled.

Pesto Penne with Mushrooms

Pesto Recipe

A traditional recipe with the distinct flavours of fresh basil, pine nuts, garlic and olive oil. Pesto appears in many form throughout Italy - as a sauce for pasta, a salad dressing, a pizza sauce or to aromatise a hot bowl of soup. Pine nuts (chilgoza) are another ingredient that is used in pesto to give it a nutty flavour. In its absence, you can substitute it with walnuts. The ingredients are pounded together to make a thick paste, using a pestle, hence the name "Pesto". For a pasta sauce, you need to dilute the pesto using milk and cream. Pesto is best when it is freshly made. But if you wish to refrigerate it, top with a thin layer of olive oil and it can then be refrigerated in an air-tight container for upto 2 weeks.
Cooking Time : 5 mins. Preparation Time : 5 mins. Makes 1/2 cup.


Ingredients
1/4 cup pine nuts (chilgoze) or walnuts, chopped
2 cups fresh basil leaves, loosely packed
2 tablespoons olive oil
1 teaspoon chopped garlic
salt to taste

Method
1. Lightly roast the pine nuts. Cool completely.
2. Combine all the ingredients in a blender, add 1/4 cup water and blend into a smooth paste.
3. Use as required.
Tips VARIATION : CLASSIC ITALIAN PESTO Add 1/4 cup of parmesan cheese at step 2 and follow the same method.



Pesto Penne with Mushroom


Cooking Time : 20 mins.Preparation Time : 15 mins. Serves 4.


Ingredients
3 cups whole wheat penne

For the sauce
1 recipe pesto , given above
1 onion, sliced
11/2 cups mushrooms, sliced
1 cup skim milk
1/2 cup grated cheese
2 tablespoons oil
salt and pepper to taste

Method
1. Heat the oil in a pan and sauté the onion slices till they are translucent.
2. Add the mushrooms and salt and sauté for 3 to 4 minutes.
3. Add the pesto, milk and mix well. Bring to a boil while stirring continuously.
4. Toss in the pasta, pepper and cheese and serve immediately.
Tips You can add your favourite vegetables like carrots, broccoli, french beans etc. to this dish. Just parboil them before you add them.

Whole Wheat Pita Pockets with Nutritios Patties

PITA POCKETS

Nutritious whole wheat pita breads cooked within minutes on a griddle.
Cooking Time : : 15 mins.Preparation Time: : 20 mins.
Makes 8.

For the pita bread
1 cup whole wheat flour (gehun ka atta)
1 teaspoon (5 grams) fresh yeast, crumbled
1 teaspoon sugar
1 tablespoon oil
1/2 teaspoon salt

For the Til Dressing
1 cup curds, put on muslin cloth to remove water
3 tbls sesme seeds, roasted
1 chopped spring onion
Salt to taste



Other ingredients
2 tomatoes, thinly sliced
1 cup lettuce, shredded

For the pita bread
1. Combine all the ingredients except the oil in a bowl and knead into a soft dough using enough water until it is smooth and elastic.
2. Add the oil and knead again.
3. Cover the dough with a wet muslin colth and allow it prove till it doubles in volume (approx. 15 to 20 minutes).
4. Press the dough lightly to remove the air.
5. Divide the dough into 4 equal parts.
6. Roll out each portion into a circle of 125 mm. (5") diameter and 3 mm. (1/8") thickness.
7. Cook the pita breads on a hot tava or griddle on each side for a minute or until the bread puffs up.
8. Remove and keep aside.
9. Cut each pita bread into 2 halves.
For the dressing
1. Blend all the ingredients in a food processor to get a smooth sauce. Keep aside.

How to proceed

1. Warm the pitta bread halves on a griddle (tava).
2. Fill each pita bread half with the tomato and lettuce, one Nutrtious Patty and a tablespoon of the dressing on top.
3. Repeat for the remaining pita bread halves and other ingredients to make 3 more Pita Pockets.
4. Serve immediately.

Tips You can also serve the pita pockets with the red garlic chutney. Use any other patties or cutlets of your choice for filling the pita pocket. You can use 1/2 teaspoon (2.5 grams) of dry yeast instead of the fresh yeast for the above recipe.

NUTRITIOUS PATTIES
Broken wheat, vegetables and paneer make a mouth-watering combination for a patty.

Preparation time : 10 minutes. Cooking time : 15 minutes. Makes 8 patties.

¼ cup broken wheat (bulgur)
1 carrot, grated
1 onion, finely chopped
1/3 cup mushrooms, finely chopped
½ cup paneer, grated
1 tablespoon soya sauce
1 tablespoon chilli sauce
2 tablespoons whole wheat flour (gehun ka atta)
salt and pepper to taste

Other ingredients
oil for cooking

1. Clean and wash the broken wheat thoroughly. Blanch it in 1 cup of hot water for 4 minutes. Drain the water. Keep aside
2. Combine all the ingredients in a bowl and mix well.
3. Divide the mixture into 8 equal parts and shape into patties.
4. Shallow fry the patties using a little oil on a non-stick tava, cooking on both sides till golden brown in colour.

Insert the patties in the pita pockets.

NUTRITIOUS PANEER SOUP

A lip-smacking calcium rich soup which serves as a good change to begin a meal. This is a thin soup.

Cooking Time : 25 mins.
Preparation Time : 10 mins.

Serves 6.

Ingredients

100 grams low fat paneer (cottage cheese), cut into thin strips
2 tbsp yellow moong dal (split yellow moong)
¾ cup spinach (palak), finely chopped
½ cup onions, finely chopped
1½ tsp olive oil
salt and pepper to taste

Method


1. Cook the moong dal, spinach and onion in 4½ cups of water. Cool to room temperature and blend the mixture in a liquidiser.


2. Strain the soup and add the olive oil, salt and pepper.


3. Add the paneer and bring to a boil.


Serve hot.

Healthy Soups and Salads by Tarla Dalal

Cauliflower and Green Peas Subzis

Another healthy and fast veggie to make. One of my favorites.

1 kg Cauliflower, cut into small florets
250 grams green peas
2 tsp oil
1 tsp cumin seeds ( jeera)
1/4 tsp asafoetida (hing)
1 tsp crushed garlic
1/2 tsp haldi
1/2 tsp dhana jeera powder
1 tsp chilli powder
1/2 tsp adrak mirchi paste
2 tsp chopped coriander
salt to taste

Heat the oil and fry the cumin seeds. Add the hing, garlic and haldi.
Add the cauliflower and green peas with a little water and cover and cook for 10 minutes.
Add the dhana jeera power, chilli powder, adrak mirchi paste, salt and coriander.
Cook for a few minutes and serve hot.

Tovar Dal

Easy to make and healthy. I have this dal very often for lunch.

Prep time : 10 Cooking time : 15 minutes Serves : 4

1 cup Tovar dal
2 tsp oil
1/2 tsp cumin seeds
1 sliced onion
1/4 tsp haldi
1 tsp chilli powder
1/2 tsp sugar
bay leaves
Salt to taste



Wash and then soak the Tovar dal for 30 minutes. Then pressure cook the dal with 2 cups of water.

Heat the oil.

Add the cumin seeds (jeera) and chopped onions.

Add the haldi, chilli powder, bay leaves, salt and a little sugar.

Add the dal and cook for 10 minutes.

Broken Wheat Upma

A broken wheat variation of the traditional semolina upma. The carrots and green peas add the necessary crunch along with the wealth of vitamin A. Broken wheat has a low GI of 41 and is far healthier than white rice or semolina 66 GI.

Preparation Time: 15 mins.Cooking Time: 20 mins.Serves 4.

Ingredients
1/2 cup broken wheat (dalia)
1/2 cup chopped onions
1 green chilli, chopped
1/2 tsp grated ginger (adrak)
1/4 cup green peas
1/4 cup carrot cubes
1/4 tsp mustard seeds ( rai / sarson)
2 tsp oil
salt to taste

For the garnish
2 tbsp chopped corriander (dhania)

Method
Clean and wash the broken wheat thoroughly. Drain and keep aside.
Heat the oil in a pressure cooker. Add the mustard seeds.
When they cackle, add the onions, green chilli and ginger and sauté till the onions turn translucent.
Add the green peas, carrots, broken wheat and salt and sauté for 3 to 4 minutes.
Add 1½ cups of water and pressure cook for 1 whistle.
Garnish with the coriander and serve hot.

Nutrient values per serving
Carbohydrate Energy Fat Protein Vitamin A
18.0 gm 107 cal. 2.8 gm. 2.4 gm 199.7 mcg

Source : Healthy Breakfast by Tarla Dalal

Moong Dal and Paneer Chila

Preparation Time: 5 mins.
Cooking Time: 5 mins.
Makes 4 chilas.



Ingredients
½ cup yellow moong dal (split yellow gram) flour
½ teaspoon ginger-garlic chilli paste
a pinch of asafoetida (hing)
1/4 tsp sugar
1/2 tsp fruit salt
salt to taste

To be mixed into a topping
1/4 cup crumbled low fat paneer (cottage cheese)
2 tbsp chopped corriander (dhania)
1/4 tsp chaat masala

Other ingredients
2 tsp oil for cooking


Method
Combine the moong dal flour, ginger-green chilli paste, asafoetida, sugar and salt and add enough water to make a thick batter. Add the fruit salt and mix gently.
Heat a non-stick tava (griddle), pour a ladleful of the batter on the tava and spread it evenly to make a thin pancake (approx. 5" diameter). Sprinkle a little topping mixture and cook on both sides over a medium flame, using oil.
Repeat for the remaining batter to make 3 more chilas.
Serve hot.

Source : Healthy Snacks by Tarla Dalal

Nutrient values per chila
Protein : 4.9 grams
Kal : 95

Brown Rice Moong Dal Khicdi

Extremely healthy as brown rice has a low glycemic index of 55, while moong dal has a 38GI.

1 cup yellow moong dal (split yellow gram)
1 cup brown rice (chawal)
1/2 tsp turmeric powder (haldi)
10 black peppercorns
2 tsp oil
salt to taste


Method
Wash and soak the moong dal and brown rice together. Drain.
In a bowl, mix the dal and rice with the turmeric powder, peppercorns, 4 1/2 cups of water and salt.
Pressure cook for 3 to 4 whistles and set aside for 20 minutes till the steam has been released.
Remove from the pressure cooker, add the oil and mix well.
Serve hot with kadhi and papad.

Tips
If you do not add the peppercorns, it is ideal for small children as also convalescents.
VARIATION : GREEN MOONG DAL KHICHDI
Use split green gram (green moong dal) instead of the yellow moong dal & use 2 cloves instead of the peppercorns

Green Peas Poha

Another traditional favourite it can be eaten for Breakfast,Brunch or Tea.Pohey is prepared from boiled Rice which is beaten and dried during the Summer months.By washing it under the tap in a colander this is re-constitituted into an edible cereal.

Preparation Time: 10 mins.
Cooking Time: 8 mins.
Serves 4



Ingredients


1 cup thick beaten rice (poha)
1/2 tsp mustard seeds ( rai / sarson)
1/2 tsp cumin seeds (jeera)
a pinch asafoetida
1 tablespoon ginger garlic paste
1/4 tsp turmeric powder (haldi)
1/2 cup green peas
1 tsp lemon juice
1 tsp sugar (optional)
1 tbsp oil
salt to taste

For the garnish
1 tbsp chopped coriander (dhania)


Method
Place the poha in a sieve and hold it under running water for a few seconds. Toss well to drain out all excess water and keep aside.
Heat the oil and add the mustard seeds, cumin seeds, and curry leaves and cook for 2minutes.
Add the turmeric powder and cook for 1 minute.
Add half cup of water and the green peas and cover and cook for 5 minutes.
Add the poha, salt, ginger garlic paste, sugar and mix well. Cook again for a few minutes.
Add the lemon juice and mix well.
Serve hot garnished with chopped coriander.


Handy tip :
If the poha gets too dry sprinkle a tablespoon of milk, mix well and serve immediately.

Sindhi Kadhi

Sindhi cuisine is very nutritious with a predominant use of vegetables in each and every dish. Sindhi kadhi is one such example where all the vegetables are used beautifully to complement each other in taste, colour and texture.

Preparation Time: 10 mins.
Cooking Time: 20 mins.
Serves 4.


Ingredients


1/4 cup cluster beans (gavarfali)
5 pieces drum sticks
1/4 cup carrot cubes
1/4 cup ladies finger (bhindi), slit into 2 vertically
1/2 tsp cumin seeds (jeera)
1/2 tsp fenugreek (methi) seeds
1/4 tsp asafoetida (hing)
4 tbsp besan (Bengal gram flour)
2 tsp chopped green chillies
1 tsp grated ginger (adrak)
4 to 6 curry leaves (kadi patta)
1/4 tsp turmeric powder (haldi)
2 tsp chilli powder
1 to 2 tbsp tamarind (imli) pulp
3 tbsp oil
salt to taste


Method
Boil the gavarfali, drum sticks and carrots in 2 cups of water till they are tender. Keep aside, retaining the water.
Heat the oil in another pan and add the cumin seeds and fenugreek seeds. When they crackle add the asafoetida.
Add the Bengal gram flour and sauté for 4 to 5 minutes over a medium flame till it is golden brown.
Add 4 cups of water and bring to a boil.
Add the green chillies, ginger, curry leaves, turmeric powder, chilli powder, tamarind pulp and all the cooked vegetables (with water) and salt and bring to a boil. Simmer till the bhindi is cooked.
Serve hot with rice.

Tamrind Pulp : Take some Tamrind and soak it in water for a while. Then press the pulp and strain the water. Use the Tamrind water in cooking.

Recipe has been modified where i have taken out the potatoes and replaced it with drum sticks.

Source : Swadisht Subzian by Tarla Dalal

JOWAR PYAZ KI ROTI

Jowar rotis flavoured with spring onions and green chilli.

Preparation Time : 5 mins.Cooking Time : 20 mins.4 rotis.

Ingredients
1 cup jowar flour (white millet flour)
1 spring onion, finely chopped
1 green chilli, finely chopped
2 teaspoons oil
salt to taste

Method
1. Combine all the ingredients in a bowl and knead into a soft dough, using warm water as required.
2. Cover and keep aside for 10 minutes.
3. Divide the dough into 4 equal portions.
4. Pat each portion on a dry surface using your palm till it is a circle of 125 mm. (5") diameter. 5. Cook on a non-stick pan with a little oil till both sides are lightly browned.

Source : Healthy Breakfast by Tarla Dalal

METHI PITLA

Besan is a derivative of Chana Dal and hence a protein source.

Pitla and Jowar Bhakri are Maharashtrian staple food. This pitla is flavoured with methi.


Cooking Time : 10 min.
Preparation Time : 10 min.
Serves 4.


Ingredients

1 cup gram flour (besan) (note that 1 teacup = ¾ cup)
1 cup chopped methi bhaji (fenugreek leaves)
1 onion, chopped
2 green chillies, chopped
2 pinches asafoetida
1/4 teaspoon chilli powder
1/4 teaspoon turmeric powder
3 tablespoons oil
salt to taste

Method


1. Mix the gram flour in 2 cups of water.

2. Heat the oil in a tava and fry the onion for a while.

3. Add the methi, green chillies and asafoetida and fry again for a while.

4. Pour the gram flour mixture, add the chilli and turmeric powders and salt and cook on a low flame for a few minutes while stirring continuously.

Serve hot with jowar roti, garlic chutney and onion.

Source : Tava Cooking by Tarla Dalal

GUJARATI KADHI

I have converted this Kadhi into a healthier option by using low fat curds and replacing ghee with oil. Gram flour (besan) has a low GI of 27. The only unhealthy part is the sugar. Not sure how to solve that. You need to cut sugar levels in your experiment!

Cooking Time : 15 min.
Preparation Time : A few min.

Serves 4.

Ingredients

2 tablespoons gram flour
2 teacups low fat curds
1 teaspoon chilli-ginger paste
2 curry leaves
2 tablespoons sugar (approx.)
2 tablespoons chopped coriander
salt to taste

For the tempering

1/2 teaspoon cumin seeds
1/2 teaspoon mustard seeds
a pinch asafoetida
1 red chilli broken into pieces
2 teaspoons oil

Method


1. Mix the gram flour, curds and 3 teacups of water. Beat.


2. Add the chilli-ginger paste, curry leaves, sugar and salt and put to boil.


3. Boil whilst stirring for a while.


4. Prepare the tempering by heating the oil and frying the cumin and mustard seeds until they turn brown. Add the asafoetida and red chilli.


5. Add the tempering to the kadhi and boil for a few minutes.


6. Sprinkle coriander on top and serve hot.

Source : Exciting Vegetarian Cooking by Tarla Dalal

FADA NI KHICHDI

A nutritious khichdi made with bulgur wheat, yellow moong dal, vegetables and spices. Bulgur wheat has a low glycemic index (41) in combination with moong dal (protein) and vegetables make this dish rich in carbohydrates, vitamin C, iron, protein and fibre. Note that rice has a GI of 69 and you can see why broken wheat is better for you.

Preparation Time : 15 mins. Cooking Time : 40 mins. Serves 4.

Ingredients
1 cup split yellow gram (yellow moong dal)
3/4 cup bulgur wheat (dalia)
1 cup green peas
1 cup cauliflower florets
1 cup onions, diced
1 tablespoon ginger- green chilli paste
1/2 teaspoon whole peppercorns
1/2 teaspoon turmeric powder (haldi)
1 teaspoon chilli powder
salt to taste

For the tempering

1 stick cinnamon
3 cloves
1 teaspoon cumin seeds (jeera)
1/2 teaspoon asafoetida (hing)
1 tablespoon oil

Method
1. Wash and soak the moong dal and bulgur wheat for at least 15 minutes. Drain and keep aside.
2. Bring 4 cups of water to a boil and keep aside.
3. Prepare the tempering by heating the oil in a pressure cooker, adding the cinnamon, cloves, cumin seeds and asafoetida and stirring for 30 seconds.
4. Add the dal and bulgur wheat together with all the other ingredients and stir for 4 to 5 minutes.
5. Add the hot water and pressure cook for 3 to 4 whistles.
6. Allow the steam to escape and open the pressure cooker.
7. Stir the khichdi vigorously, adding a little hot water if required so that the dal and the bulgur wheat mix well.
8. Serve hot with raita or curds.
Source: Pregnancy Cookbook by Tarla Dalal

The recipe has been modified a bit to make it healthier.

Garlic Mushrooms

This is a very healthy and quick veggie to make. Mushrooms have a low glycemic index.

2 cloves Garlic
½ tsp salt
2 tbls extra virgin olive oil
1 pound (453 grams) fresh white or brown mushroom
1 tbls fresh lemon juice or balsamic vinegar
2 tbls finely chopped parsley

In a small bowl combine garlic, salt and pepper. Set aside.
Heat a large skillet or sauté pan over medium heat for 1 to 2 minutes.
Add the oil to the pan and allow it to heat up for 20 seconds.
Add the mushroom to the pan. Use a wooden spoon to stir the mushrooms and coat the oil.
Cook the mushrooms, stirring occasionally, until the mushrooms are cooked through and lightly browned for 5 minutes.
Add the garlic mixture to the pan and cook, stirring continuously for 1 minute.
Add the lemon juice or balsamic vinegar (if using) and stir.
Turn off the heat and stir in the parsley.
Serve immediately.

HUMMUS (Low Calorie)

Chick peas are one of the most versatile beans that abound in all major nutrients like vitamin A, vitamin C, iron, calcium as well as fibre. This is a healthier version of the traditional hummus that is made using loads of olive oil. Serve this lemony-garlic chick pea spread on thin whole wheat pita bread or on cut vegetables like cucumber and sprinkle a little chilli powder on top for that added spice.

Preparation Time : 20 mins.Cooking Time : 15 mins.
Makes 1 cup.

Ingredients
½ cup chick peas (kabuli chana)
2 cloves garlic
juice of 1 lemon
4 tablespoons low fat curds
salt to taste
1 teaspoon olive oil
For the garnish
1 teaspoon chopped parsley chilli powder

Method
1. Soak the chick peas in water for 6 hours making sure that they are covered with water. 2. Cook the chick peas in a pressure cooker. Cool and drain. Keep the drained liquid aside. 3. Put the oil, lemon juice, curds, cooked chick peas, garlic, salt and some of the strained water in a blender and blend until smooth. If the mixture is too thick, add 2 to 3 tablespoons of water. 4. Place this mixture in a serving plate and sprinkle parsley and chilli powder on top. 5. Serve with thin strips of vegetables or with whole wheat pita bread.

Protein : 10 grams, Cal = 220

BROCCOLI, BEAN SPROUTS AND GREEN PEAS SALAD

An East and West salad. The sesame seeds add a unique taste to the salad.

This is a quick cold salad to make and tastes great.


Preparation Time : 45 mins.
Cooking Time: 15 mins.

Serves 6.

Ingredients

2 cups broccoli florets
2 cups bean sprouts
1 cup green peas
3 spring onions

To be mixed into a dressing

1 tbsp lemon juice
2 tsp olive oil
1 tsp soya sauce
1 tsp powdered sugar
¼ tsp pepper

For the garnish

1 tbsp sesame seeds (til), roasted

Method

1. Put plenty of water to boil with salt. Add the broccoli and cook for 1 minute. Drain and put immediately in cold water for 10 to 15 minutes. Drain thoroughly.

2. Cook the green peas in boiling salted water for 3 to 4 minutes. Drain and put immediately in cold water for at least half an hour. Drain thoroughly. See that the peas remain crisp.

3. Put the bean sprouts in cold water for 10 minutes. Drain thoroughly.

4. Put the broccoli, green peas, bean sprouts and spring onions in a bowl and refrigerated.

5. Just before serving, add the dressing and toss.

Serve cold, sprinkled with sesame seeds.

Source : Healthy Soups and Salads by Tarla Dalal

Flax Seeds

Flax!! There is almost no usable carbohydrate in flax seeds. It is very high in both soluble and insoluble fiber (about one third of the fiber is soluble), and has a pile of nutrients to boot. Flax is just could be the ultimate low-carb fiber source. 1 T ground flax has 2.0 grams of carbohydrate, 1.9 of which is fiber

High in Omega 3 ( Poly Unsaturated Fatty Acids). Walnuts is the same.

Remember: Flax seed is very high in fiber. Drink lots of fluid while eating flax. Whole flax seed will sail right through you - to get the benefits, grind flax seed into meal (or purchase it that way). See links at the bottom of the page for more information about flax seeds.
Here are some ideas for "mix-ins" for flax meal.
• Peanut butter and cinnamon
• Add to yoghurt or cottage cheese
• Any nut butter
• Cinnamon, sweetener, and butter
• Chopped Nuts
• Berries
• Chopped Apple and cinnamon
• Chopped Peaches

I grind my flax seeds and have it with yoghurt daily.

Whole Wheat Pasta with Baby Corn and Walnuts

An enticing blend of flavours! Toss this pasta as close to serving time as possible as it tastes best then.

Great complex carbs to be had the night before a long cardio run.

Preparation time : 10 minutes. Cooking time : 10 minutes. Serves 4.

3 cups cooked whole wheat pasta
1 onion, finely chopped
3 cloves garlic, finely chopped
¼ cup walnuts, finely chopped
1 cup baby corn, sliced
2 tablespoons parsley, finely chopped
2 tablespoons fresh basil, finely chopped
a pinch nutmeg (jaiphal)
4 tablespoons olive oil or butter
salt and freshly ground pepper to taste

For serving
3 tablespoons grated parmesan cheese or processed cheese

1. Heat the olive oil in a pan, add the onion and garlic and sauté till the onion turns translucent.
2. Add the walnuts and baby corn and sauté for 3 to 4 minutes.
3. Add the pasta, parsley, basil, nutmeg, salt and pepper and toss well.
Serve hot garnished with the cheese.

Source : Italian Cookbook by Tarla Dalal

Masoor Dal with Spinach

Very healthy and easy to make.

Preparation time : 10 minutes. Cooking time : 20 minutes. Serves 4.

¾ cup masoor dal (split red lentils)
1 cup chopped spinach (palak)
1 tsp ginger-green chilli paste
a pinch turmeric powder (haldi)
3 green cardamoms (elaichi)
1 tsp cumin seeds (jeera)
3 whole dry red chillies, broken into pieces (used 1.5)
6 to 8 curry leaves
1 tsp chopped garlic
1 tbsp tamarind (imli) pulp or lemon juice
1 tsp oil
salt to taste

1. Clean, wash and soak the masoor dal in water for about 30 minutes. Drain. You can skip the masoor soaking if u wish.
2. Add the ginger-green chilli paste and turmeric powder to the dal along with 2 cups of water and pressure cook for 10 to 15 minutes, until the dal is cooked.
3. Whisk well to mash the dal. Keep aside.
4. Heat the oil in a pan, add the cardamoms and cumin seeds.
5. When the cumin seeds crackle, add the dry red chillies, curry leaves and garlic and sauté for 1 minute.
6. Add the dal, tamarind pulp, spinach and salt and ½ cup of water and bring to a boil.
7. Simmer for a few minutes and serve hot

Source: Dal book by Tarla Dalal

Minty Couscous Salad

Traditionally eaten in North Africa, couscous is a great source of iron. Lemon juice in this variation provides vitamin C, which enhances the absorption of iron and improves blood circulation in diabetics.
Couscous has a Low glycemic index of 18. It’s 85% carbs, 14% protein, 1% fat. Very healthy as the salad will burn slowly in your body and keep you full.


Preparation Time: 10 mins. Cooking Time: 5 mins. Serves 4.

Ingredients
½ cup couscous or broken wheat (Dalia)
½ cup low fat milk
½ cup water ( 1 cup water if using Dalia)
½ cup chopped tomatoes
½ cup chopped spring onions
¼ cup chopped coriander
2 tablespoons chopped mint (phudina)
2 teaspoons olive oil
2 teaspoons lemon juice
Salt to taste

Method
1. Cook the couscous in ½ cup of milk; ½ cup of water for 10 minutes or till it is tender. When using broken wheat, then add 1 cup more water. Broken wheat is almost the same taste and is 90% cheaper.
2. Drain and set aside to cool.
3. Add all the other ingredients and toss well.
4. Refrigerate for at least 1 hour before serving so that all the flavors blend.
5. Serve chilled.

Source : Good Food for Diabetes, Tarla Dalal

Brown Rice

Time to forget white rice for good !! Since Aug 08, all i have eaten is brown rice.

Always choose organic brown rice. The health benefits of rice are staggering (you can learn more about this below). And organics tend to contain more nutrients and less pesticides (and other poisons like arsenic!), and will help your brown rice recipes just taste better!

Brown rice can be found in most grocery stores -- it's a VERY available grain. Most natural foods stores (and even some mainstream grocers nowadays) carry bulk brown rice, meaning in their bulk department. (This is where I buy all of my grains, including rice.) Buy a little more than you need, storing the rest in the fridge or freezer.
There are 3 main layers to rice: the husk, the bran and the very center which is known as the starch. Many times the husk and bran have been removed so all you're left with is the starch -- think "white rice". This is why white rice is NOT known for it's nutritional content -- it's all starch!
Brown rice has the husk removed, but not the bran layer. This bran layer is what gives the rice it's FIBER and adds to its fantastic nutritious profile. However...that intact fibrous layer requires a longer cooking time in order to become tender.

So before making your brown rice recipes, you're going to want to SOAK your rice first. It's an extra step, yes, but it's worth it. Soaking brown rices before cooking makes the rice more digestible and also releases important enzymes that allow the rice to be more nutritionally available.

1 cup brown rice
2 cups water

Soak the brown rice for 30 minutes.
Pressure cook with 2 cups of water.
Serve hot.

Rajma Curry

This is a Punjabi favorite and Rajma is a very healthy to have as it has a low glycemic index and good protein content.


Cooking Time : 20 minutes.
Preparation Time : 20 minutes.

Serves 6.
Ingredients
1 teacup red kidney beans (rajma) or Kashmiri rajma small
2 onions, grated
1 teaspoon chilli powder
500 grams tomatoes
2 teaspoons sugar
3 tablespoons cows ghee or oil
salt to taste

To be ground into a paste
7 cloves garlic
3 to 5 green chillies
25 mm. piece ginger

Method

1. Soak the red kidney beans overnight or 6 hours.

2. Next day, cook in a pressure cooker. Drain.

3. Heat the ghee and fry the onions for 2 to 3 minutes. Add the paste and chilli powder and fry again for 1 minute.

4. Add the cooked red kidney beans.

5. Cut the tomatoes into big pieces, add 2 teacups of water and cook. When cooked, take out a thick soup through a sieve. Note that boiling the tomatoes gives you a fresh puree and taste. No need of sieving as we preserve the nutrients. Use tomato puree when you have no time and half the quantity as its very concentrated.

6. Add the tomato soup to the rajma mixture. Add the sugar and salt.

7. Cook for a few minutes.

8. Serve hot with brown rice.

Source : Desi Khana by Tarla Dalal

My Fitness Journey

I thought i was fit. After running 8 marathons one seems to drift into this artificial world of thinking your just right. Upto Aug 08, i had been running 5 days a week which included a long run with my group of friends every Sunday.

We run on Sunday's and tend to run a minimum of 16k. Our group meets at 5.50 am and we start at 6 am. This is a routine i have been doing over the past 3 years when ever in town. During our Sunday morning runs, i met a friend who looked he had turned very fit over the past several months and the secret to that was clean eating. He had gone to Rujuta for nutrition guidance.

I always thought that if you exercise regularly, then one can get away with eating junk food. That's not the case as i discovered the art of eating correctly by meeting Rujuta Diwekar, a well known nutritionist. My whole approach to fitness was changed overnight. I stopped running 5 days a week and changed the schedule to gym 3 days a week and interval running once a week and a long run on the weekend.

In effect, i got about making my body stronger through weight training and was able to run faster as the end result. I had a lot more fun following this routine and got fitter by the day. In Aug 08, i weighed 74.8kg and had a body fat percentage of 28.6%. I was obese???

My nutritionist put me on having 10 meals a day instead of the 4 meals i was having. The trick was to eat every 2 hours and small quantities. In a years time, Aug 09 my body fat percentage had come down to 18.9% and i was feeling great. My weight was down to 65.8kg.

It's never too late to get fit. Have a great day.

LOW FAT PANEER (Cottage Cheese)

Prepared from low fat milk, low fat paneer has all the goodness of milk without its fat content. This is a superb way of adding protein (23.4 grams) (necessary for maintenance of body cells) and calcium (necessary for healthy bones) to a diabetic diet. Use it to make interesting snacks, subzis, and desserts.

Cooking Time : 10 mins.
Preparation Time : 10 mins.

Makes 100 grams (approx. ¾ cup).
Ingredients
2 cups low fat milk
1 cup low fat curds (dahi), beaten

Method

1. Put the milk to boil in a saucepan. When it starts boiling, add the low fat curds and mix well.

2. Remove from the heat and stir gently until the milk curdles.

3. Strain the curdled milk through a muslin cloth, bring the edges of the cloth together, tie and hang for about half an hour to allow the whey to drain out. Use as required. Its easier to strain the milk through a sieve and let it be for 20 minutes.

Tips
If the milk has not curdled completely in step 2, heat the mixture for a little more time.
Don't discard the whey, which is very nutritious. Use it to replace water while kneading dough, or add it to juices or buttermilk.

I have 100 grams paneer on almost a daily basis for dinner as its a great source of protein for vegetarians. From a health angle, this is a TOP 5 Food to be eaten daily.

Source : Low Fat Paneer by Tarla Dalal

Pahadi Paneer Tikka Wrap

Paneer and onions marinated in a delectable curd and mint based marinade, makes this an irresistible tikka! The key to ensuring that the marinade doesn’t slide off the tikkas is to use hung curds and not miss out use of cornflour. Wrap the tikkas with a handful of onion rings sprinkled with chaat masala for a simple yet delicious combo!

PREPARATION TIME : 20 MINUTES. COOKING TIME : 6 TO 8 MINUTES. MAKES 4 WRAPS.

For the pahadi marinade
1 cup chopped mint leaves (phudina)
½ cup chopped coriander (dhania)
3 tbsp hung curds (dahi)
1 tsp cumin seeds (jeera)
2 green chillies, roughly chopped
1 tsp lemon juice
Salt to taste
1 tbsp cornflour
1 tbsp low fat milk

For the paneer tikkas
16 pieces low fat paneer (cottage cheese), cut into 25 mm. (1”) cubes
16 pieces capsicum, cut into 25 mm. (1”) cubes
16 pieces onions, cut into 25 mm. (1”) cubes
1 tbsp oil for cooking

Other ingredients
1 cup onion rings
Chaat masala to taste
4 rotis, whole wheat

For the pahadi marinade
1. Combine all the ingredients, except the cornflour and milk, and blend in a mixer to a smooth paste, without using water.
2. Add the cornflour and cream, mix well and keep aside.

For the paneer tikkas
1. Combine the paneer cubes, capsicum cubes, onion cubes and half the marinade in a bowl and toss gently. Keep aside to marinate for 10 minutes.
2. On a satay stick, arrange 4 pieces each of paneer, capsicum and onion cubes alternatively. Repeat with the remaining ingredients to make 3 more satays.
3. Heat a non-stick tava (griddle) and cook the satays on a medium flame using oil till the paneer is light brown in colour from all sides. Keep aside.

How to proceed
1. Combine the onions rings with chaat masala in a bowl, mix well and keep aside.
2. Place a roti on a clean dry surface and slide the paneer tikkas from 1 satay stick in a row in the centre of the roti, gently using a knife.
3. Arrange ¼ cup of onion rings over the paneer tikkas.
4. Finally spread ¼th of the remaining pahadi marinade over it and roll it up tightly.
5. Repeat with the remaining ingredients to make 3 more wraps.
6. Wrap a tissue paper around each wrap and serve immediately.

This is an extremely healthy wrap to eat and for dinner, 2 wraps would be just great with a small salad or bowl of dal. The paneer (cottage cheese) will give you the protein your body needs.

Source : Wraps and Rolls by Tarla Dalal