Cucumber-Tomato Raita(Yoghurt)

Ingredients:
Yogurt 1/2 kg.
Cucumber 250 grams
Mint leaves (minced) 1 tbsp.
Tomatoes 2
Green chilli (minced) 1 tbsp.
Black cumin seed (roasted) 1 tbsp.
Black pepper powder 1 tbsp.
Salt to taste

Method:
1. Grate the peeled cucumbers and keep aside
2. Cut tomatoes into small pieces and keep aside
3. Beat the yogurt to get smooth consistency. Add salt, black pepper powder, paste of green chillies and mint leaves. Mix well.
4. Add grated cucumbers and diced tomatoes. Mix well.
5. Sprinkle roasted cumin seeds on the top.

Egg Curry

Ingredients:
Boiled eggs 4
Onion 1
Tomato 1
Ginger paste 1 tsp.
Garlic paste 1 tsp.
Green chilli 1
Red chilli powder 1 tsp.
Turmeric Powder 3/4 tsp.
Garam Masala Powder 1 tsp.
Bay leaves 2
Cloves 2-3
Black pepper 4-5
Vegetable oil 5 tbsp.
Salt to taste
Coriander leaves

Method:
1. Cut onion, tomato and green chilli into small pieces. Grind it in a mixer to make paste.
2. Cut the eggs into half.
3. Heat oil in a frying pan. Reduce the heat and fry eggs with egg yolk facing the top. Then slowly make the eggs upside down and fry the other side till light golden brown in color.
4. Remove the fried eggs from pan and keep aside.
5. Add bay leaves, cloves, black pepper and fry for 30 sec.
6. Add onion tomato paste. Add ginger-garlic paste. Fry until oil starts separating.
7. Add red chilli powder, turmeric powder, garam masala, salt. Heat for a few seconds and then add 3 cups of water to make gravy. Bring the gravy to boil and let it cook for 10 minute on low heat.
8. When the gravy becomes thick, switch off the gas.
9. Place the fried eggs (with egg yolk facing the top) in a dish and pour this gravy over the eggs.

Serve hot. Garnish with finely chopped coriander leaves.

Egg Rolls

Ingredients:
Eggs 4
Wheat flour 3/4 cup
Chopped onion 1/2 cup
Green chilli 1 Chopped
Red chilli powder 1/2 tsp.
Cumin Powder 1 tsp
Garam Masala Powder 1 tsp.
Thinly sliced cabbage 1 cup
Thinly sliced tomato 1
Vegetable oil 5 tbsp.
Salt to taste
Finely chopped green coriander leaves.

Method:
1.Mix wheat flour with water and knead it to make dough. keep for 20 minutes and then knead once again with wet hands to get smooth dough.
2.Make 4 small balls out of the dough and roll out each ball to make thin chapati.
3.Heat tawa and cook the chapati one by one. Keep aside.
4.Beat eggs in a bowl. Add salt and red chilli powder and beat again.
5.Heat oil (1 tbsp.) in a pan. Add green chilli and onions , fry till golden brown in color. Remove from the gas. Add this to the beaten eggs.

Method:
Batter for four egg rolls
Heat 1 tbsp. oil in a pan (preferably with flat base). Slowly pour the beaten egg (remember we have to make 4 rolls , so accordingly divide the quantity into four equal parts). Spread evenly and let it set. Sprinkle cumin powder, garam masala and then place chapati over it. Roll the chapati along with the egg and turn upside down. Cook it for about 2 minutes. Similarly make all the four egg rolls.
Place all the four egg rolls in a serving dish. Garnish with sliced cabbage, tomatoes and green coriander leaves. Serve hot with chilli sauce.

Junk food

Too much junk food causes

* Tiredness
* Lack of energy
* Lack of enthusiasm about physical activity
* Mood swings, irritability or restlessness
* Constipation or loose bowels
* Weight problems
* Pale skin, dull hair, dark shadows under eyes
* Tummy aches, nausea, headaches
* Frequent colds, infections or other illnesses
* Poor concentration

Food for Kids - Low Calorie Pizza

Makes two pizzas.
Baking temperature: 200°C (400°F)
Baking time: 20 minutes
Cooking time: 45 minutes

For the pizza base:
2 cups whole wheat flour
2 teaspoons fresh yeast, crumbled
A pinch sugar
1 teaspoon salt

For the tomato sauce:
4 large tomatoes
½ cup chopped onions
3 to 4 peppercorns
1 bay leaf
¼ cup capsicum
1 teaspoon chopped garlic
½ teaspoon dried oregano
1 teaspoon oil
Salt to taste

For the cheesy topping:
½ cup soft paneer
2 tablespoons low fat milk
½ teaspoon French mustard

Other ingredients:
½ cup sliced zucchini (optional)
½ cup sliced onions
1 tomato, sliced
10 to 12 basil leaves
1 teaspoon oil for greasing

For the pizza base:
Combine all the ingredients in a bowl. Knead into a soft dough using enough water until it is smooth and elastic. Cover the dough with a wet muslin cloth and allow it to prove till it doubles in volume (approx. 15 to 20 minutes). Press the dough lightly to remove the air. Divide the dough into 2 equal parts. Roll out each portion into a circle of 250mm diameter and 6mm thickness.

For the tomato sauce:
Blanch the tomatoes in boiling water. Peel, cut into quarters and deseed the tomatoes. Chop finely and keep the tomatoes aside. Heat the oil and add the peppercorns and bay leaf and saute for a 10 to 15 minutes until the sauce reduces a little. Add the onions, capsicum and garlic and sauté for a few seconds.
Add the chopped tomato pulp and allow it to simmer for 10 to 15 minutes until the sauce reduces a little. Add salt and simmer for some more time.
Finally, add the oregano and mix well. Remove and discard the bay leaf and peppercorns. Keep aside.

For the cheesy topping:
Blend the paneer, milk and French style mustard to a thick purée in a liquidiser and keep aside.

Method:
Place one pizza base on lightly greased baking tray.
Spread half the tomato sauce over the pizza base and top with half the cheesy topping mixture.
Arrange half the zucchini, onions and tomato slices on the pizza and top with some basil leaves.
Bake in a pre-heated oven at 200°C (400°F) for 10 to 15 minutes or till the base is evenly browned. Top with some more basil leaves.
Make another pizza using the other pizza base and the remaining ingredients.
Serve hot.

Energy per serving - 140 calories
Fat per serving - 1.8 gm

Food for Kids - Corn Sev Puri

Serves four
Baking temperature: 200°C (400°F)
Baking time: 15 minutes
Cooking time: 20 minutes
Preparation time: 5 minutes

For the baked papdis
½ cup whole-wheat flour
1 teaspoon oil
¼ teaspoon salt

To be mixed together into a corn topping:
1 cup boiled yellow corn kernels
1 cup chopped spring onion
2 green chillies, finely chopped
½ cup finely chopped tomatoes,
1 teaspoon chaat masala
2 teaspoons lemon juice
Salt to taste

For the tomato chutney:
2 medium sized tomatoes
¼ teaspoon carom seeds (ajwain)
a pinch asafoetida (hing)
½ teaspoon grated garlic
½ teaspoon chilli powder
1 teaspoon sugar
1 teaspoon oil
Salt to taste

Other ingredients:
1 cup sev
¼ cup fresh pomegranate
2 tablespoons chopped coriander

For the baked papdis:
Mix the flour, oil and salt. Add water and knead into a firm dough. Knead for two minutes and keep aside.
Divide the dough into 24 portions.
Roll out into thin puris and prick with a fork.
Arrange the puris on a lightly greased baking tray.
Bake in a hot oven at 200°C (400°F) for 10 minutes.

For the tomato chutney:
Blanch the tomatoes in hot water. Peel and purée in a liquidiser.
Heat the oil in a pan, add the ajwain and asafoetida and sauté for 30 seconds.
Add the garlic and sauté for a few seconds.
Add the tomatoes, chilli powder and salt and simmer for 10 to 15 minutes or till the oil has separated. Cool and use as required.

How to proceed:
Arrange the papadis on a serving plate.
Top each papadi with one teaspoon of the corn topping.
Put one teaspoon of the tamatar ki chutney on each papadi and garnish with the sev, pomegranate chopped coriander.
Serve immediately.

Energy per serving - 189 calories
Fat per serving - 6.0 gm

For Kids - Sprout and Fruit Bhel

Serves four
Cooking time: 10 minutes
Preparation time: 10 minutes

For the sev-mamara:
2 cups puffed rice (mamara)
½ cup sev
½ teaspoon cumin seeds (jeera)
a pinch asafoetida (hing)
¼ teaspoon turmeric powder (haldi)
¼ teaspoon black salt
½ teaspoon oil

Other ingredients:
1/3 cup moong sprouts
1/3 cup chopped tomatoes
1/3 cup chopped apple
2 tablespoons chopped raw mango
¼ cup fresh pomegranate seeds
½ cup orange segments
4 tablespoons chopped coriander
4 teaspoons lemon juice
Salt to taste

For the sev-mamara:
Heat the oil and add the cumin seeds. When they crackle, add the asafoetida, turmeric powder and puffed rice and mix well.

Add the black salt and sev. Mix well and cool completely. Store in an airtight container and use as required.

Method:
Mix all the ingredients together and serve immediately.

Energy per serving - 163 calories
Fat per serving - 3.8 gm

Food for Kids - Burger

If you’re worried that your kids survive on fast food, turning up their nose at healthy food, Here's menu of healthy junk food that’s low in calories, easy-to-cook and good to eat.

Whole Wheat Vegetable Burger
Makes six burgers.
Cooking time: 5 minutes
Preparation time: 15 minutes
For the burger: 6 brown bread buns

For the cutlets:
½ cup broken wheat (dalia)
¾ cup grated carrot
½ cup finely chopped onions
1/3 cup finely chopped mushrooms
½ cup grated low fat paneer
1 tablespoon soya sauce
1 tablespoon chilli sauce
2 tablespoons whole wheat flour
Salt and pepper to taste
1½ teaspoons oil for cooking

For the filling:
12 lettuce leaves
6 onion slices
12 cucumber slices
12 tomato slices
2 teaspoons tomato ketchup mixed with 1 teaspoon chilli sauce (optional)
½ cup low calorie thousand island dressing
Mustard sauce to taste

For the cutlets:
Clean and wash the broken wheat thoroughly. Soak it in one cup of hot water for 15 minutes. Drain out the water and discard.
Combine all the ingredients in a bowl and mix well.
Divide the mixture into 6 equal parts and shape into patties.
Cook on a non-stick pan using a little oil till both the sides are golden brown.

Method:
Slice each bun into two and toast lightly in an oven or on a tava.
On each cut portion of the buns, apply a little mustard sauce and a little tomato ketchup.
Spread some of the low calorie thousand island dressing on top.
Arrange two lettuce leaves, one cutlet, one onion slice, two cucumber slices and two tomato slices and cover with the remaining part of the bun.
Serve immediately.

Energy per burger - 274 calories
Fat per burger - 3.2 gm

Hare bhare dahi wade

1 cup green gram split skinless (dhuli moong dal)
5 leaves of fresh spinach leaves (palak, blanched and chopped fine)
1 green chilli (chopped fine)
A few sprigs of fresh coriander leaves (chopped fine)
Salt to taste
Oil for deep frying
1½ cups yogurt
½ tsp sugar
¼ tsp red chilli powder
¼ tsp roasted cumin powder

Pick, wash and soak dhuli moong dal in three cups of water for two hours. Drain and grind to a thick paste. Add spinach and green chilli to dal paste. Add salt to taste and mix well. Heat sufficient oil in a kadai till moderately hot. Drop spoonfuls of batter into the hot oil and fry wadas till crisp. Drain and remove onto an absorbent paper. Take three cups of water in a pan. Soak fried wadas in water for two to three minutes. Gently squeeze out water and keep wadas aside. Beat yogurt till smooth. Add sugar and salt to taste.

Place wadas on a plate and pour yogurt over. Sprinkle red chilli powder and roasted cumin powder. Serve garnished with coriander leaves.

Dahi murg kebab

600 gm chicken mince
¼ cup Bengal gram split (chana dal)
2 tbsp oil + for deep frying
1 tsp cumin seeds
1 tsp coriander seeds
5-6 peppercorns
2 black cardamoms
½ inch piece ginger (chopped)
8-10 cloves of garlic (chopped)
Salt to taste
2 tsp red chilli powder
½ tsp green cardamom powder
A pinch of mace powder
½ tsp garam masala powder
2 eggs
For the stuffing
2 cups yogurt
1 large-sized onion (chopped)
5-6 fresh mint leaves (chopped)
Salt to taste

Pick, wash and soak chana dal in two cups of water for at least three hours. Drain. Hang the yogurt in a muslin cloth to drain out the excess whey. For stuffing, squeeze onion between your palms to remove excess water. In a bowl, mix hung yogurt, onion, mint leaves and salt. Divide into sixteen equal portions and keep covered in a refrigerator. Heat two tablespoons of oil in a pan and add cumin seeds, coriander seeds, peppercorns, black cardamom seeds, ginger and garlic and stir-fry for a minute on medium heat. Add chicken mince and sauté for five minutes.
Add soaked chana dal, salt, red chilli powder, cardamom powder, mace powder and garam masala powder. Stir well for two minutes. Add one and half cups of water and bring to a boil. Reduce heat, cook covered till chana dal is completely cooked. Cook on high heat, stirring continuously, to dry out the mixture completely. Remove from heat and cool. Grind chicken and chana dal mixture to a smooth consistency. Check the seasoning.

Divide into sixteen equal portions. Flatten one in the palm of your hand and place a portion of onion and yogurt stuffing in the centre. Shape into roundels and flatten slightly. Similarly shape the rest of the chicken mixture and stuffing. Beat eggs lightly. Heat sufficient oil in a kadai, dip each tikki in beaten eggs and deep fry in hot oil till golden brown. Drain onto an absorbent paper. Serve hot with onion lachcha and pudina chutney.

Tip: After cooking chicken mixture, if it is too moist, add roasted besan or powdered roasted chana dal as needed.

Chilli chicken

400 gm chicken (boneless)
2 eggs
2½ tbsp cornstarch
Salt to taste
2 tbsp soy sauce
2 tbsp chilli sauce
2 medium-sized onions
8-10 cloves garlic
6-8 green chillies
2 medium-sized capsicums
1 tbsp oil + to deep fry
2 tbsp vinegar
¼ tsp MSG (optional)
½ tsp peppercorns (crushed)

Wash, trim and cut boneless chicken into finger sized pieces. Mix eggs, two tablespoons of cornstarch, salt to taste, one tablespoon each of soy sauce and chilli sauce into the chicken pieces. Leave aside for half an hour.

Peel onions, wash, halve and cut into thick slices. Peel, wash and finely chop garlic. Remove stems, wash and chop green chillies. Wash, halve, deseed and cut capsicums into thick strips. Blend remaining cornstarch in three tablespoons of water.

Heat sufficient oil in a wok and deep-fry the marinated chicken pieces till crisp. Remove and drain onto an absorbent kitchen towel. Heat one tablespoon of oil in a wok or a pan, add garlic and stir-fry briefly. Add onions and green chillies. Continue to stir-fry for a couple of minutes.
Add capsicum strips and sauté. Add remaining soy sauce and chilli sauce, MSG (optional), salt, crushed peppercorns and blended cornstarch. Add fried chicken pieces and sauté till the sauce coats the chicken pieces. Serve hot.

Mixed vegetable Manchurian

1 medium-sized cabbage
1 medium-sized carrot
8-10 French beans
3 medium-sized spring onions
1 medium-sized capsicum
Salt to taste
¼ cup refined flour (maida)
¼ cup cornstarch
Oil to deep-fry
For the sauce
3 green chillies
1 inch piece ginger
4 – 6 cloves of garlic
2 inch stalk of celery
3 tbsp of cornstarch
2 tbsp oil
2 tbsp soy sauce
1 tsp sugar
½ tsp MSG (optional)
Salt to taste
2½ cups vegetable stock
1 tbsp vinegar

Trim, wash and grate cabbage. Peel, wash and grate carrot. String French beans, wash and finely chop. Wash, trim and finely chop spring onions. Reserve chopped greens for garnish. Wash, halve, deseed and finely chop capsicum. For sauce, remove stems, wash and finely chop green chillies. Peel, wash and finely chop ginger and garlic. Trim, wash and finely chop celery. Blend three tablespoons of cornstarch in one cup of water.

Mix grated cabbage, carrot and chopped French beans in a bowl and thoroughly rub in one teaspoon of salt. Add spring onions, capsicum, refined flour and one-fourth cup of cornstarch. Mix thoroughly. Shape into lemon sized balls.

Heat sufficient oil in a wok and deep-fry vegetable balls in small batches for three to four minutes on medium heat or until golden brown. Drain and remove onto an absorbent paper. Heat two tablespoons of oil in a wok or a pan and stir-fry ginger and garlic briefly. Add celery, green chillies and stir-fry briefly.

Add soy sauce, sugar, MSG (optional) and salt to taste. Stir in vegetable stock and bring to a boil. Stir in blended cornstarch and cook for a couple of minutes or till sauce starts to thicken, stirring continuously. Add fried vegetable balls, vinegar and mix well. Serve hot, garnished with chopped spring onion greens. If you want to serve it dry without sauce, reduce stock to one cup and cornstarch in the sauce to one-and-a-half tablespoons only.