Food

(Always give importance to local & Seasonal food)

A Pillar Of life,आहार

Tasty & Healthy

“NOURISH & RELISH”

“Start your day with water to drink,

Plain or warm or hot, to the brim.

Have glasses in plural,

With a dash of lime and honey or

Green tea with no milk & sugar”.

Food is life, while it is true that a man cannot live without air and water, the thing that nourishes the body is food. Take balanced and healthy diet by increasing consumtion of healthy foods such as vegetables,nuts,whole grains etc. And decrease in intake of unhealthy foods such as sugar,red meat refined grains. therefore we need right kind of food for body,soul and mind.

"Eat Safe, Eat Healthy, Eat Wisely and Eat Sustainably."

Introduction

The Food that we eat nourishes not only our body but also our mind. The types of food and its ingredients are very responsible for the nutrition of mind. Food are categorised into three categories: These type of foods have different effect on the body and the mind. Satvik is a quality of mind which induces clarity, harmony and balance. Rajasic is a quality of mind which induces energy and action. Tamasic is the quality of mind which evokes darkness, inertia, resistance and grounding. The junk food has more Rajasic and tamasic qualities in it.

Food therapy The wholesome, nutritious and balanced meal can be easily prepared at home. Enjoy and stay healthy for life!

Dietary fibre which is also a part of macronutrients
Revival of ancient food grains such as wheat,rice and millet for a nutritrous lifestyle.
Prioritising pulses andlegumes such as peas,grams,and haricot beans along with easily digestable moong and masoor.Soyabeans
Consume seasonal produce,raw fruits and vegetables, nuts for maximum nutritional benefits.
Nuts such as (ground nut cake) मूंगफल्ली की पट्टी.
Eat a meal of unpolished rice and coarse grains,
Eat boiled vegetables.
Certain amount of fat such as desi ghee or oil.
Eat natural sugar from fruits or jaggery.
Consume fruits and kismish, which contain fructose - a natural form of sugar.
It is absolute necessary of consuming a minimum 2,000 ml of water or other liquid food on a daily basis to flush out toxins from your body and prevent dehydration and heat exhaustion.
,guava seeds,tamarind,
are good source of fibre

Protein sources are mainly obtained by pulses, grams, legumes, nuts, milk, egg and some animal product like meat
Vitamins can be obtained from fruits. All these are essential in our daily diet and promote growth of tissues.
Eat fortified food.
Its equally important to know how to eat?

"Chew your drink and drink your food."

Avoid

Intake of trans-fats in your diet
It,s best to limit your salt intake to 5 grams a day and less than2 tsp of sugar in a day
Always read lebels before buying packed items to see the levels of sugar,salt and trans fats content.
Its best to avoid visible salts, instead add ginger,green chillies,lemon etc. to add flavour to your food.
Reduce intake of namkeens,pickles,chutneys,aerated drinks,mayonnaise,soft drinks as these contains a huge amount of salt and even sugar.

Today,s meal...

_ Lack of vitamins and minerals

_ Lack of fiber

_ High amount of fat and cholesterol

_ Empty calories

_ Free radicals which damage the heart, lungs. skin, brain and tissues.

In this senerio health is our daily concern.

BREAKFAST (नाश्ता)

Timing 7 - 8 AM

“Have breakfast what your heart desires,

Eat like a king; your table should be spread with

plenty a colour, whole carbohydrates, fats

and proteins, fruits, confectionery, a dash

of butter, seeds and bean”.

Eat breakfast everyday so you are less likely to snack on junk food at morning time. Foregoing breakfast adds to this fasting period and may disrupt blood sugar balance and insulin output. When you miss it your energy is reduced and physical activity level declines.

Options for breakfast includes : Bread butter, jam, Poha, Upma, Grilled sandwiches, Sabudana khichdi, Idli, dosa, uttapam,Handvo, etc. Fruits and its juices are healthy options. Almonds, dates are rich in nutrients. namkeen seviyan,Thalipeeth,shira are popular break fast menus.

Healthy breakfast recipes

Cornflakes, Muesli

A fortified breakfast cereal served with low fat milk can provide plenty of vitamins, mineral and fibers.

Steamed Sprouts

Use of fresh sprouts of whole pulses and legumes in balanced quantities in breakfast is an excellent means of maintaining natural health. I.e red lentil mixture (Matki chi usal) or steamed sprouted green gram is a good option.

Dalia

It is nutritious dish easily digestible and is rich source of carbohydrates. It can be prepared in two flavours salty and sweet porridge (with milk and sugar or jaggery) . Wash Dalia, put ghee in pan, add some vegetables like (peas, capsicum, cauliflower, onion, tomato), fry for 5 minutes. Add washed dalia and fry everything for further 5 minutes. Add 2 cups of water and salt and cook on a pressure cooker for 2-3 minutes.

Green gram ginger vada

Or Adrak vada .It is common in Odisha and Maharashtra. Green gram dough is made and vada is cooked in oil. Add asafetida ,ginger, pepper, cumin seeds, ajwain, salt and lemon juice are added and dough is made. The vada is dipped in kadhi, or buttermilk or curd and served accordingly. It is an appetizer, light for digestion, energizer, carminative pacifies all three doshas.

Parathas

Radish, methi, Bathua, cauliflower, potato any of the stuffing can be filled in parathas. Or dal paratha stuffed with spicy Moong or / Chana dal, and served with a bowl of curd

Bathua Paratha (Chenopodium album)

Bathua paratha is a breakfast food that is available only in winter season. For preparation Bathua leaves are boiled in water and kneaded into dough with wheat flour along with green chilli and salt. And the paratha is prepared. It can be served with raita or chutneys. Batua has several medicinal properties including laxatives, blood purification and antiscorbutic (a remedy for scurvy a vitamin C deficiency).

Methi Thepla

A form of paratha. Put wheat flour in a bowl, add green chillies, red chilli, turmeric, ginger paste ajwain, asafoetida methi leaves and salt to taste. Mix all ingredients add 1 tsp oil. Make even size ball of the dough. Roll them separately. Roast the theplas one by one. Eat them hot with butter or chutney, curd or pickle.

Green Pea Chilla

Enjoy this crisp chilla early in the morning before starting your day. The combination of green pea with Moong dal help to enhance the fibre and protein content of this recipe. Soak 1 cup yellow Moong dal in warm water for 30 minutes. Drain. Combine the peas, chillies and ginger and grind them in blender using enough water to make a thick batter. Pour a spoonful of batter into a lightly greased non stick pan to make chilla using little oil. Cook over a medium flame till both sides are golden brown. Serve hot.

Can be eaten with green chutney or pickles.

Misal Pav

This dish is a gravy preparation of whole green gram, red gram, cluster beans and peas. It is cooked with seasoning of turmeric, mustard seeds, garlic, ginger and garam masala. This can be eaten as a main course with bread, chapati or paratha. When namkeen is added to it, with onions, tomatoes, fresh coriander leaves and fresh lime, the resulting dish is called ‘Misal’, a very tempting aromatic dish. The dish is quite nutritious.

Corn Namkeen (भूट्टे का किस)

It is prepared with grated corn marinated in milk overnight . Finely chop onion, green chilli, ginger, garlic. Sauté them in oil until golden brown. Add the grated corn, fry all the mixture. Add dry masala salt, chilli powder, turmeric coriander. Garnish it with chopped green coriander and lemon. It is a nutritious dish.

Vada

Dry vada is strengthening, increases weight and relieves Vata diseases especially facial paralysis, enhances taste and relieves constipation. It also aggravates Kapha , and is best suited to individuals with strong digestion. When vada is soaked in curd processed with roasted jeera, hing and saindhav salt, it increases strength. It is heavy to digest relieves constipation. It increases Kapha and reduces Vata. It bring burning sensation in the epigastric region, therefore hyperacidity persons should avoid it.

Idli

Steamed cake of rice and lentil (urad dal). This lentil though very rich in protein, is also hot and acidic (this pulse is only eaten in winter) The combination of lentil and rice 1:3 and the dish is prepared as steamed cake from fermented dough, in this form, it eliminates the side effect of lentil. And can be eaten throughout the year. It has a healthy balance of proteins, carbohydrates and vitamins. Idli is easy to digest and can be eaten by young, old and infants.

Dosa

It is a probiotic food. It is light to eat, and easy to digested. It is prepared with rice and urad dal.

Dhokla

It's a probiotic breakfast food mainly in Gujarat state and is prepared from the fermentation of Bengal gram. Sprouted Moong dal dhokla is another option. It is steamed. The antioxidant property of Dhokla helps in curing age related diseases and oxidative stress- induced degenerative diseases. It is good for diabetics also. Light to eat.

Iron rich breakfast

¼ cup raisin, ¼ cup dried apricot or peaches and 1 cup water. 1 pinch of dry ginger. Soak raisins and dried fruits overnight in water. Next morning blend soaked fruit and water in blender.Garnish it with dry ginger.

Healthy vegetable stew

In a saucepan add 2 tsp oil, add chilli and ginger paste, add all the whole spices, once they start sizzle, put in the curry leaves. After few seconds stir in the the vegetables, the carrot, potato, beans, cauliflower and peas. Cover the vegetables and allow them to cook for about 4-6 min on low heat. Stir in the thin coconut milk and allow the vegetables to simmer for sometimes until they are cooked. Add salt. Can be served with paratha, rice, appam.

Ginger Tulsi Tea

It is good for respiratory problems.

Green tea

Consumption of green tea especially made with the cooling herbs like Sariva (Indian sarsaparilla), Usheera (Vetiver), Yashtimadhu (liquorice) helps in preventing acidity and digestive disorders.

Lemongrass tea

Boil ten leaves of lemon grass in 4 cups of water, add pepper powder, crushed ginger. Let it steep for 2-3 minutes strain and add sugar. Milk optional. Green tea or other herbal tea made with flowers, leaves, seeds or roots.

LUNCH

Timing 12 - 2 PM

“Lunch should be the biggest meal of the day

Should be eaten, when the sun is at its highest point.

A perfect balance of what is traditional yet right.

Add a green salad before your lunch,

Eat yogurt or whey as routine”.

Appetizers

Appetizers enhance the desire for food. “Drakshasava” is the best appetizer.

Use of ginger mixed with rock salt and lemon juice before meals is advocated to enhance the appetite and aid digestion.

Jali Grind the raw mangoes add saindhav salt and mustard seeds. Add fried hing powder and mix well. It enhances taste and clears the vocal chord. It improves appetite and digestion.

Lemon ginger sherbet

Fresh ginger juice with pinch of common salt

Lemon juice with pinch of dry ginger powder in half a cup of water

A cup of pineapple juice with a pinch of black pepper powder.

Rice

Red / brown variety and unpolished rice is good for regular use. ‘ Biryani’, ‘pulav’, ‘Masala bhat’ ‘ fodnicha bhat’, ‘kesar bhat’, ‘ Narali bhat’, are some famous rice dishes.

Masala Bhat

Ingredients : Rice, vegetables like peas, cauliflower, kundru, cashew nuts, small green Cardamom, fresh coriander leaves and seed, salt, turmeric powder, cumin seeds, mustard seeds, groundnut ,sesame oil, curry leaves and cloves. It’s preparation is similar to that of pulav.

Curd rice

Curd rice is a part of daily diet of many South Indian families. It helps cool the stomach after a hot meal. As South India has a hot climate throughout the year, curd rice helps bring down the body temperature. The meal is also the best medicine for an upset tummy. It is the best meal for indigestion and diarrhoea. It is a great source of probiotic. Consuming curd rice helps to restore healthy microbial balance which in turn helps bulk up stools . Curd rice is rich source of protein. It is also a good antioxidant and it has content of calcium. It helps reduces stomach cramps and pain. Curd rice is beneficial for premenstrual cramps as well.

Basic Warming Khichadi

Ingredients ½ cup Basmati rice,¼ cup split Moong dal, 6 cups of water, Ghee, cumin, asafoetida, coriander seeds, cardamom seeds, black pepper, bay leaf, cinnamon, ground cloves, turmeric, salt, rock salt, grated ginger, grated small onion, chopped garlic cloves, jeera powder and fresh vegetables carrot, peas, beans.

Wash rice and split Moong until the rinse water is clear. Warm the tbsp of ghee in a medium sized saucepan and add cumin seeds and asafoetida till they turn light brown. Add rice, Moong and water and bring it to boil. Cook for about 30 min. Warm 2 tbsp ghee add coriander, cardamom, peppercorn and bay leaves and sauté for 2-3 min. Then stir in the rest of the spices and onion. Put the sautéed spices in the blender with ½ cup water. Pour this spice mixture into rice and Moong. Rinse out the blender with 2 cups of water and add to the khichdi as well. Add vegetables : carrot, greens, beans. Allow it to cool for 20 min. This khichdi is good for stimulating digestion and circulation.

Detox Bowl

Buckwheat (Fagopyrum esculentum) Khichdi, Kuttu in Hindi. Rice is replaced by buckwheat. It is warming, cleansing meal. It is a perfect ‘comfort food’ during cold season. It balances all the three doshas and is extremely nourishing and easy to digest. Made with soaked Moong beans, toasted buckwheat, vegetables and spices.

“Do not add extra salt to your food”.

Vegetables / Curry :

Potato is commonly used tuber, either by itself or with other vegetables. Potato can be replaced by raw banana.

Aloo Palak

Wash, peel and cut potatoes in cube shape. Clean and wash spinach leaves well under tap water. Drain and spread them. Chop the washed chillies , onion and garlic. Heat oil add cumin seeds, chillies, garlic and spinach. Then add cumin and coriander powder. Sauté for 5 minutes. Then add potatoes and a cup of water. Cover and cook, add salt to taste. This Aloo Palak is very good, nutritious dish and can be used twice a week. Palak paneer - Paneer can be used instead of potatoes.

Methi Aloo

There should be higher proportion of methi in the aloo. As methi by it’s hot nature balances the wind producing effects of the potatoes.

Sarson ka Saag

Its a green leafy vegetable such as mustard leaf, spinach. Preparation includes boiling of chopped green leafy vegetables and other vegetables include tomatoes, ginger. Salt and spices are added while cooking. After cooking it blended with maize flour, which makes the saag smooth and adds flavour. The blended green purée is simmered for 20-25 minutes. Saag is served with onions and whole green chillies. It is served with making (maize flour) roti or chapati. It poses significant amount of minerals and vitamins.

“Consume lemon daily”.

Chapattis

Roti, bhakri, tandoori roti, paratha, naan, kulcha, stuffed roti,and bati belong to this category. ‘Tawa roti’ or poli in Maharashtra, tandoori naan, kulcha etc. in Punjab, Gulkand - puri in Gujarat, stuffed roti or paratha in North India are some famous chapattis. Chapatis can be made from wheat, Jowar, bajra, Ragi, Makka (corn). A bit of oil, water and salt are added to make the chapati dough.

Ragi (finger millet) chapatis

½ cup Ragi flour, ½ tsp ghee, 1/8 cup cold water. Add ghee to Ragi flour and add water. Mix and knead the dough until a smooth consistency has been achieved. Divide the dough into 5 equal sized balls. Roll the balls to make chapatis. Cook on a hot dry pan for 15 seconds to 1 min or until air bubbles appear on the upper side. A non- stick frying pan works well for this.

Yava roti or barley chapati

Chapati prepared out of Barley enhances taste. It is sweet light for digestion,clears the congestion, increases stool, wind and strength in individual. It is good for Kapha people.

Bati

Take s wheat dough, roll it into a ball and then flattened it in into small, round,flat and thick patties. These patties are directly heated in the fire of a chaula until well cooked. This is called bati. It is light for digestion, increases Kapha and strength in individual. It improves digestion. Bati is effective in rhinitis, respiratory problems and cough conditions.

Puri

It enhances taste and is delicious. It is heavy, unctuous, strengthening in action. Vitiates pitta and Rakta, hot in potency and subsides Vata.

Legumes & Pulses

Plain dal, dal fry, dal tadka, dal makhni , Samber are some varieties. Dal is cooked in water and meshed and a sufficient quantity of ginger, salt and hing is added . Dal is constipative, dry and cool but when fried and dehusked prior to cooking is very light for digestion.

Chutneys

Chutneys are mainly added to increase the taste and variety to the meal but they do have health benefits. Usually chutneys are combinations of spices, leafy vegetables or fruits. They are good appetizers and help in digestion of food. Coriander leaves, ginger, garlic, mint and onions are frequently used for making chutneys.

Papad

Papad cooked on dry embers are superior to those that are fried. It has to be roasted on a direct flame. It enhances taste, appetite, digestion also it is dry and slightly heavy for digestion. Moong / Chana papad are prepared by green gram and chickpea flour respectively.

Nutritive Raita

Fresh amla fruits can be boiled in cooker, then boiled fruit can be crushed into paste by separating the seeds. To this paste curds can be added and salt for taste. Then heat 2 tsp of oil in a pan and add mustard, jeera, asafoetida and curry leaves. Add this seasoning to the preparation, garnish with coriander and can be served as a nutritive raita.

Jamun raita

This fruit is said to be boon for diabetes as it helps to control blood sugar levels. In this raita the taste of Jamun is very nicely enhanced by the blend of cumin powder and coriander with low fat curds. Select sweet and ripe jamuns that are soft pulpy. Add salt to taste.

Lassi / Chaach

Lassi is a traditional milk beverage consumed in summer. Season for refreshment and is prepared from curd.. For preparation curd I’d blended with water salt or sugar and spices such as cumin seeds and coriander leaves. The presence of spice decreases thirst . lassi is a probiotic product.

Desserts

Kheer : or Payasam Take warm milk, (milk which is heated, such that the creamy layer is not yet deposited), add rice, which is already fries in ghee. Add sugar and ghee in sufficient quantity and allow cooking. Once cooked, remove from flame. Kheer is ready. Kheer digest slowly, it enhances weight and strength of an individual and is slightly constipative in action. It eliminates pitta, Rakta pitta and Vayu. It reduces the appetite.

Shrikhand

It is used as desert.It should not be consumed in spring. It is nourishing.

Coconut sweet

Cut fresh coconut into small pieces and grate them. To this add sugar, ghee and milk in sufficient quantity and cook well on a mild flame. Once cooked remove from flame. It is unctuous, cool, very nutritious, heavy, sweet and enhance strength. It also treats Rakta pitta and vayu conditions.

Seviya

Prepare small and thin Yava shaped twines by rubbing maida dough between fingers. Dry it. Later this can be cooked with milk, sugar and ghee. It should not be eaten in large quantity. This dish is satisfying and heavy for digestion. It also enhances the strength, unifies broken bones, improves taste and eliminates pitta and vayu.

Malai ladoo

Made from khoya (mawa) which is nothing but just dried milk, and a special ingredient of many Indian sweets. Recipe - Grate khoya and paneer, mix them very well. Rub gently the grated mixture of khoya and paneer for about 5-6. minutes, when mixture is soft, add cardamom powder and finely chopped cashews and almonds. Now rub the whole mixture again for 10 minutes and make a ball (laddoos).

Buttermilk

“Leave Cola, Drink Buttermilk”

Buttermilk is described as ‘divine’ food or best source of nourishment. Buttermilk is prepared by taking 1 part of curd and 4-5 parts water. It is blended properly to get clear buttermilk. . Buttermilk drunk on a regular basis helps in the improvement of indigestion. It is highly effective in reducing the amount of heat in our body.

On must drink buttermilk since it alleviates all doshas. The exceptions are, loss of consciousness, vertigo, burning sensation, bleeding disorders. Buttermilk helps to digest ghee. It is good for those who who suffer from pain , distension of abdomen and hemorrhoids. Buttermilk pacifies swellings.

Betel chewing (तांबुल सेवन)

Clear the mouth by chewing betel leaves. As Betel leaf is good source of calcium, iron and folic acid. Chewing of betel leaves with small piece of cardamom, cloves , गुलकन्द refreshes the mouth मुखवास and aids in digestion. Removes bad smell from the mouth. It is digestive, stimulant and carminative. Betal wine is good for both bowel and brain. It enhances good complexion.

EVENING

In between your meals have nothing,

except, if it is fruit or a low calorie like roasted peanut, gram , Almond, murmure. Roasted Bhutta.

Remember to walk and

Drink plenty of water,

Hydrate adequately if the days get hotter.

DINNER

Timings 7 - 8 PM

At dinner eat like a pauper,

A salad, a soup, something light but proper.

Minimize your ‘ carbohydrates’.

Add lots of protein.

Dinner should not be heavy and to be consumed in early hours of night. Dinner should be before 7 pm. It is advised to have early dinner (within first 3 hours from the sunset), which aids better digestion and avoid the problems of indigestion. It is better to consume food stuffs which are solid but light for digestion (heavy food may not get digested as the physical activity at night is nil). Supplement with lots of fruits and fresh veggies to pacify Pitta.

Tomato soup

Boil tomatoes, carrot, beetroot for color, potato and a tbsp of rice for thickening. Cool it and blend. Add black pepper and salt to taste. Garnish it with butter and eat with crispbread crunchy.

Moong dal soup

Pressure cook washed Moong dal till it becomes soft. Keep aside 1 tbsp of the boiled dal. Blend the rest, after cooling. Now, in a pan, heat ghee and add cumin seeds, pepper and ginger. When they splutter ,add the asafoetida and blended dal. Add salt, turmeric, lime and pepper. Boil for 5-7 minutes, and the whole Moong dal kept kept aside. Boil till thick enough for soup, serve hot before food. It will enhance good musculature and digestive fire

Other options include tomato soup, mushroom soup. Noodle soup, spinach soup.

Mushroom Soup

Chop mushroom into fine pieces. 8-10 garlic slices finely chopped. Put butter in a pan add garlic and fry golden brown.add mushroom in it, sauté it for 15 minutes. Season it with black pepper and salt. Add 2 glasses of water boil followed by 1 glass of milk. Add 1 tbsp maida dissolved in water to thicken the soup.

Salads

Different varieties of vegetable, fruits, peanut,gram,egg salads are good options. Sprout salad, pasta salads.

Green parsley and Chickpea salad bowl with lemon dressing

It’s high protein low calorie salad. Large chickpeas, onion chopped and diced, tomatoes deseeded and diced, capsicum red green and yellow diced. Parsley green fine chop. Olive black and green cut into 4 pieces. Soak chickpeas overnight a day before. Boil in pressure cooker for 5 whistles. Add salt, vinegar, baking soda turmeric. Drain the water and cool the chickpeas. Mix all the ingredients. Dressing : 2 tbsp of lemon juice, olive oil 3 tbsp, ½ tsp garlic powder, oregano ¼ tsf or 2 grams. Black pepper ¼ tsp and salt to taste. Garnish it with chopped green parsley, olive black & green, cherry tomatoes and lemon wedge. Keep the salad in refrigerator for 2 hours.

Thai Raw Papaya Salad

Wash 2 raw papaya + 1 orange Carrot, peel and grate them. Add honey and black salt, After 5 minutes squeeze to remove excess of water. Grind roasted peanuts. Fine chop ½ onion, ½ tomato ( after deseeding) and Dhania roots keep the Dhania leaves separate. Mix all the ingredients.Dress the salad with 2 tbsp of honey, 2 tbsp of tamarind pulp 2 lemon squeezed, jeera powder ½ tsp, black salt ½ tsf.

Russian salad

1 Apple cut into cubes, 2 pineapple slices, cut into triangles, half cup French beans cut into long pieces.1 (orange) carrot cut into triangles, 1 cup green peas frozen, 1 cucumber peeled cut into cubes, 8-10 cherry tomatoes. 1 cup mayonnaise, ½ cup cream. 1 cup boiled macaroni , potatoes optional. Boil sufficient water in a pan, add beans, carrot and green peas and boil for 2 minutes. Strain all the vegetables. Combine Mayonnaise, cream, pepper powder, salt and sugar in a bowl. Whisk well. Add boiled vegetables along with cucumber, pineapple and macaroni. Mix well. Garnish it with cherry tomatoes and serve chilled. It’s a wholesome meal in itself.

Pomme De Terre

It is a tasty potato salad bowl. Potatoes 200 gms, spring onion 30 gms, normal onion 30 gram, capsicum all red green and yellow. Wash and boil potatoes in potatoes cooker for 3 whistles. Peel and cut potatoes in cubes. Fine chop spring onions.and onions and capcicum. Put all vegetables in a bowl. Add mayonnaise 2 tbsp, ½ tsp oregano, ½ garlic powder, black pepper and salt to taste. Garnish it with parsley leaves 1-4 pieces, olives. Black and green. Refrigerate the salad for two hours.

Beetroot corn spinach salad

Nutritious low calorie salad. Wash beetroot and spinach. Peel the beetroot, boil to soften it, and dice. Blanch the American sweet corn in lukewarm water. Separate the leaves of spinach. Dressing(olive oil and lemon juice 3:1) made by 2 ½ tbsp lemon juice, and 7 tbsp olive oil. Seasoning by black pepper, garlic powder and salt. Add spinach at last. Refrigerate the salad before serving.

Extra protein energy salad

It is a low calorie salad. Half cup corn, ½ cup black gram,( Kala Chana) ½ cup white gram ( Kabuli Chana), half cup soyabean. Cut into small pieces all vegetables like green capsicum, onions, cucumber and tomato, 1 green chilli for tangy taste. Take a bowl, boil and mix all the beans in it. Add all cut vegetables in it . Do the seasoning with oregano, chat masala, black pepper and salt. Garnish it with lemon juice and coriander.

Fruit salad

Green apple, mango, kiwi, grapes and pomegranate. Cut all fruits in cube shape. Dressing is done with olive oil and lemon juice 1:1, oregano, black pepper and salt. Store salad in refrigerator.add dressing at the time of serving.

Oeuf De Salad Bowl

It is high protein tasty salad. Boil eggs in a slow heat with salt for 15 minutes. Peel eggs and cool down in refrigerator. Cut then into 2 pieces with the help if thread. Finely chop spring onion and normal onions. Capcicum finely chopped. Dressing : mayonnaise and fresh cream 2:1, salt, black pepper, garlic powder and oregano. Eggs are placed inverted in a plate. Dressing till the edge is done & evenly spread. Garnish it with finely chopped Capcicum,black and green olives,green parsley branch and sprinkle some oregano. Refrigerate the salad.

“Drink more water in the morning and less at night.”

At night before sleeping

Rejuvenative almond milk

5 almond soaked in one cup of water. 1 cup milk, ½ tsp ground cardamom. In the morning drained the water ,peel the almond. Boil the milk, pour hot milk, almonds and cardamom in blender. Blend well. This restorative drink is especially useful in fall and winter or after period of major exertion.

“Eat Right food at Right Time”