recepies new

8/11/2019 Recepies New

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INDEX

1. Alootikki cutlet

2. Banana milk shake

3. Beetroot halwa

4. Bread pudding

5. Carrot halwa

6. Carrot kheer

7. Coconut rice

8. hoklas

!. "gg #lip

1$. %ruit salad

11. &o'i mutter masala

12. &reen gram pa(asam

13. &roundnut milk

14. &ullathi

15. )(dera'ad mi*

16. +i*ed cereal roti

17. +i*ed sprout salad

18. ,egeta'le soup

1!. +utter paneer

2$. -ancake

21. -aushtic poha

22. a'di

23. agi idl(

24. agi ladoo

25. ice pudding

26. /cram'led egg with green lea#( 0egeta'les

27. /o(a go'i

28. /o(a milk 2!. /undal

3$. /weet potato pa(asam

31. ,egeta'le cutlet

32. ,egeta'le ra0a upma

33. ,egeta'le stew

1



A C"

&""/

Large boiled aloo - 100gms

Black pepper powder - 2 gms

Green peas - 50gms

Ginger paste - 2 gms

Salt - 2gms

Red chilli powder - 2gms

Oil - 100ml

+") % -"-AA

Take the cooked peas and mash them !dd all the ingredients e"cept oil and mash them

#eel the potatoes and mash them$ add salt and pepper and mi" it

%ash and dr& &o'r hands and r'b them with little oil

Take each portion o( potato mi"t're and make a ball

)latten each ball into a ro'nd patt& o( abo't hal( inch

#lace a portion o( st'((ing in the centre and (old the edges together so that mi"t're

does not come o't

*ow gentl& (latten it into a two inch patt&

+eat one tsp oil in a non stick pan$ slip in the patties

#an(r& on both the sides till crisp golden brown

," ,A"

,T.S /+O

g

)!T

g

#ROT,*

g

/!L/,.

mg

,RO*

mg

3,T-!

,

*RG4

kcal

#otato 22 01 1 10 067 26 89

Green peas 158 01 92 20 15 7: 8:

Black

pepper

682 7 115 60 126 1070 :06

Ginger 12: 08 2: 20 :5 60 9

Red chilli :1 2 158 10 2: 195 26

Oil - 100 - - - - 800

/'minseeds

: 15 179 1070 119 - :5

:



Total 172 16:7 592 1950 :177 1602 20:

"C++"" % nder (i;e as snacks beca'se it contains more o( carboh&drates and calci'm

which is essential (or growth and de;elopment

"C++"" % <iabetic and cholesterol patients beca'se it contains more o( carboh&drates and

(at

BAAA + /)A"

&""/9

• S'gar - 50gm

• Riped banana - 100gm

• /hilled .ilk - 600ml

• 3anilla essence - 2 drops

+") % -"-AA9

• /'t the banana in to small pieces

• .i" the banana along with milk in a mi"er

• !dd s'gar to that milk and banana in a mi"er

• !dd 2 drops o( ;anilla essence

• Ser;e it chilled

," ,A" % &""/9

"+/ C)

:gms;

%A

:gms;

-"

:gms;

CAC+

:mg;

:mg;

, A

:;

""&<

:kcal;S'gar

.ilk

Banana

886

22

292

O

20

o:

01

15

12

12

0

19

155

1

0:

0

25

97

:87

::5

11

6



Total 167 20: 197 78 1515 1065 5695

"CC+"" %9

• !ll the antennal and post natal mothers can take it

• !ll normal people and 'nder (i;e children or all age gro'p people can take it

"CC+"" %9

• <iabetes patients

B"" )AA

&""/=

• Beetroot 100gms

• .ilk 150ml

• S'gar 50gms

• laichi powder 1gm

• !lmonds 10pieces

• /ashew 10pieces

• Ghee :gms

+") % -"-AA9

• %ash beetroot properl&$ peel and grate it$

• #'t ilk and beetroot in a pan Stir till it thickens$ stirring occasionall&$ once it

starts thickening stir contin'o'sl&

• !dd s'gar and cook ('rther till thickens

•

!dd almonds$ cashew$ ghee$ elaichi powder• Stir on low heat till the mi"t're collects as a so(t st'(( O'r +alwa is read&

• Ser;e hot or chilled

5



," ,A" % "AC) &""

,ngredient /+O

gm

)!T

gm

#ROT,*

gm

*RG4

k cal

/!L/,.

mg

,RO*

mg

3,T.,*-

!,

Beet root 77 01 19 6: 17: 118 0

.ilk 66 61 :2 9 120 02 5:

S'gar 886 - 017 :87 12 0155 0

/ashew 22: 68 212 58 50 571 0

lichi 621 22 102 228 1:0 6 0

!lmond 105 578 207 55 2:0 508 0

Ghee - 100 - 800 - - 00

"C++"" %9

= !ll age gro'ps$ good (or school going children$ anemic women.

"C++"" %9

= <iabetic patient

B"A -&

&""/

Bread slice -2

.ilk -100ml

gg -1

S'gar -2mlssence -1ml

+") % -"-AA

• .i" s'gar in the milk

• Beat one egg

• !dd beaten egg in the milk



• !dd essence to the mi"t're

• Take a dish and arrange two slices o( bread

• #o'r o't the milk o;er the slice o( the bread

• !llow it to soak

• #ress're cook (or 10min'tes

• Ser;e it hot

•

C/ % )" &""/=

• Bread slice -Rs200

• .ilk -Rs500

• gg -Rs:00

• S'gar -Rs200

• ssence -Rs500

• Total -Rs1900

," ,A"

,T.S /+O

gm

)!T

gm

#ROT,*

gm

/!L/,.

mg

,RO*

mg

3,T!

,

*RG4

>cal

BR!< 518 09 97 11 11 - 265

.,L> 66 61 :2 120 02 5: 9

GG - 1:: 1:: 0 21 620 19:

SG!R 886 - 01 12 015 - :87

TOT!L 1559 171 266 20: :55 69: 77:

"C++"" %9

!ll age gro'ps

"C++"" %9

*ewborns and in(antsThose who are ha;ing allerg& to egg and milk

9



CA )AA

&""/ 9

/arrot - 500 Gms

.ilk - 950 ml

S'gar - 200 Gms

/ardamom - 6 nos

!lmond - 5 n'ts

/ashew - 5 n'ts

Ghee - 2 tbsp

+") % -"-AA 9

#eel and grate the carrot

#'t milk and carrot sin a pan Boil till it thickens$ stirring it occassionall& Once it

starts thickening stir contin'o'sl&

!dd s'gar and cook ('rther till thickens

!dd almonds$ cashew$ ghee$ cardamom poeder

Stir on low heat till the mi"t're collects as a so(t st'((

Ser;e hot or chilled

," ,A" % "AC) &""9

,*GR,<,*TS

/+O #ROT,* )!T 3,T -! /!L/,. ,RO*

.ilk S'gar

/arrot

22886

109

1501

06

200

02

250

1700

012

007

1015

15

7



Total 161 19 202 1726 92 25

"CC+"" % 9

!ll age gro'ps

Rich in ;it ?! so highl& reccomended (or children and old age (or impro;ing the e&e

sight

"CC+"" % 9

<iabetic clients

CA )""

&""/

/arrot - 100gms

S'gar - 50gms

.ilk - 500ml

Sa((ron - :gms

)laked almond - : tsp

/ordamon - 5gro'nd

+") % -"-"A9

%ash the carrots and c't edges

/'t the carrots in to small pieces and boil it in a press're cooker

,n the meantime boil the milk ,n a big ;essel and lea;e it on ;er& low heat

#lace the boiled carrot and sa((ron in to a grinder @make paste o( it

Stir the mi"t're contin'o'sl& @ add s'gar as per the taste

!dd cardamom powder @ stir well

+eat the mi"t're 'ntil boiling state *ow let it cool (or some time

Re(rigerate it (or cold ser;ing

<ecorate with cashes @ sliced almonds be(ore ser;ing

8



," ,A" % "AC) &"9=

,T.S /+O

gm

#ROT,*

gm

)!T

gm

3,T!.,*

-! ,

/!L/,.

mg

,RO*

mg

.ilk

S'gar

/arrot

22

886

109

15

01

06

20

0

02

25

0

1700

0

12

007

1

015

15

Total 161 19 202 1726 92 25

"C++"" %9

• /hildren

• /lients with ;itamin ! de(icienc&

"C++"" %9

• <iabetic patient

CC C"

&""/

Rice - 100gms

/ocon't powder -50gms

Oil -20gms

.'stard -5gms

Aeera -5gms

/'rr& lea;es -5lea;es

10



Green chilli -5gms

+") % -"-AA

Soak the rice (or :0 mins

+eat oil add m'stard$eera$c'rr& lea;es$green chilli

!dd rice to the abo;e mi"t're

!dd cocon't powder

Boil the mi"t're in water

Ser;e it with rasam

," ,A"/9

,tem /+O

gms

)at

gm

#rotein

gm

/alci'm

mg

,ron

mg

3itamin

?! ,

nerg&

>cal

Rice 972 5 7 10 9 - :65

/ocon't 176 2: 7 600 97 - 2

.'stard 2:7 :87 209 680 98 - 561

Green chilli : 28 :0 66 - 28

Oil 21 601 252 80 25 - :50

"C++"" %9

!ll age gro'ps

"C++"" %9

+&pertension

<iabetes

/ardiac patients

+&per cholesteremia

11



)A/

&""/9

Gram (lo'r Besan -100gm

/'rd Stirred -50ml

Green /hilies paste -2gms

Ginger paste -2gms

Salt to taste -:gms

Soda bi-carb C no (r'it salt -1gms

Lemon D'ice -1tbps t'rmeric powder -1gms

Oil -10 ml

%or ampering

/'rr& lea;es -10gms

.'stard Seeds -10gms

Oil -10ml

/oriander lea;es chopped -2gms

green chilies ;erticall& slit -:

+") % -"-AA9

• ,n a bowl add gram (lo'r besan$ /'rd and water

• .i" well and make a smooth batter The batter sho'ld be o( thick consistenc&

• !dd salt and set aside (or 6 ho'rs co;ered with a lid

• Take the ginger and green chili paste and add to the batter !lso add t'rmeric

powder and mi" well

• >eep the steamer or cooker read& on gas

•

Grease a baking dish it sho'ld (it in the steamer or cooker• *ow in small bowl take a tsp o( soda bi-carb or eno$ 1tsp oil and lemon D'ice

and mi" well

• !dd this to the batter and mi" well

• #o'r the batter into the greased pan and steam (or 10-12 min'tes or till done

• /ool (or sometime and c't into big c'bes

12



• +eat little oil in a small pan and add m'stard seeds and c'rr& lea;es allow to

spl'tter Remo;e and po'r it o;er dhoklas

• Garnish the besan dhokla with coriander and slited green chilies

• Ser;e with hari ch'tne&

," ,A"/9

,*GR<,!*TS /+O

EgmF

#rotein

EgmF

nerg&

EkcalF

)at

EgmF

/alci'm

EmgF

,ron

EgmF

3itamin

E,F

/'rd :0 :1 0 60 168 02 -

Green gram dhal 588 265 :67 12 95 :8 -

Ginger 26 2: 9 08 20 :5 -

Oil 01 18 89 20 :59 1 -Lemon D'ice 111 10 59 08 90 02 -

T'rmeric powder 86 : :68 51 150 97 -

TOT!L

"C++"" %9

/hildren$ pregnent women$ Old age people

"C++"" %9

<iabetic patients

"&& %-

&""/

• .ilk -500 ml

• gg - 2

• S'gar -2 tsp

• ssence -2 drops

1:



+") % -"-AA

Boil the milk

!dd s'gar in the milk

Break egg and beat it till it is (roth&

!dd beaten egg in the boiling milk and stir it well

gg (lip contains high protein

C/ % )" "+/

.ilk Rs1200

gg Rs 00

S'gar Rs:600

Total Rs5200

," ,A"/

,T.S /+O

g

#ROT,*

g

)!T g *RG4

kcal

,RO*

mg

/!L/,.

mg

3,T!.,*-!

mg

.ilk 66 :2 61 9 02 120 5:

gg - 1:: 1:: 19: 21 0 620

S'gar 886 01 0 :87 0155 12 -

TOT!L 10:7 1 196 :7 2655 182 69:

"C++"" %

,t can be gi;en to an& age gro'p

"C++"" %

<o not recommend it as an additional (ood especiall& (or the (irst time as some

children ma& ha;e allerg& to egg protein

16



% /AA

&""/9

Banana - Two

straw berries - 1 pint

pine apple - One

oranges - One

so'r cream - +al( c'p

Grapes - 50grams

+") % -"-AA9

,n a large bowl combine the bananaHs$ straw berries$ pine apple$ grapes @ oranges

,n a bowl$ add so'r cream

Ser;e (r'it salad

," ,A" % &""/9

,T.S /+O

gm

)!T

gm

#ROT,*

gm

/!L/,.

mg

,RO*

mg

3,T!.,*-

,

*RG4

>cal

Banana 292 : 12 19 : 9 11

Grapes 155 : 5 20 52 1 91

Orange 108 2 9 2 :2 :0 67

#ineapple 107 1 6 20 262 :8 6

Straw

berries

87 2 9 :0 17 52 66

TOT!L 952 11 :5 11: 562 128 :25

"C++"" %9=

• !ll age gro'ps$ (rom 1 &ear onwards onl&

15



The D'ice can be gi;en to child 'p to :&ears

"C++"" %9=

• ,t sho'ld not be gi;en to in(ants @ new born children

&B +" +A/AA

&""/

/a'li(lower - 100gm

T'rmeric powder - 2gm

Salt - 2gm

Oil - 9gm

Tomato p'ree - 95ml

Red chill& paste - :gm

Ginger garlic paste - 5gm

Garam masala - 5gm

Roasted c'min seed powder - :gm

B'tter - 60gm

%ater - 100ml

+") % -"-AA

.i" ca'li(lower with salt and t'rmeric powder and lea;e (or 10mts

+eat oil in a kadai and (r& gobi pieces till golden brown @ crisp&

Remo;e (rom oil @ keep aside

#'t red chilli paste$ ginger garlic paste in the hot oil @ (r& (or 2-:mts

!dd geera powder$ garam masala @ (r& (or 1-2mts

!dd tomato p'ree$ water @ some salt @ bring the gra;& to boil

!dd (ried gobi pieces$ sprinkle b'tter e;enl& on the top

!llow gobi to simmer in the gra;& (or aro'nd 2-:mts

Ser;e hot

1



," ,A"

ngredients C)

:gm;

-rotein

:gm;

%at :gm; ,itamin

:;

Calcium

:mg;

ron :mg;

/a'li(lower 9gm 58gm 1:g :0 , 2mg 60mg

T'rmeric

powder

86g :g 51g :0 , 150mg 97mg

Tomato :g 08g 2g :51 , 67mg 6mg

/hill& :1g ,58g 2g :65 , 10mg 2:mg

Ginger 12:g 2:g 8g 60 , 20mg :5mg

Garlic 287g :g 1g 0 :0mg 12mgB'tter 0 0 71g 80 , 0 0

TOT!L 156:gm :9gm 868gm 1660 , 10:6mg 11566mg

"C++"" %9

School going children $ adolescents$ pregnant women$ ad'lts

"C++"" %9

,n(ants$ h&pertensi;e @ stomach 'lcer patients

19



&"" &A+ -A<A/A+

&""/

Green gram -100g

Iagger& -150g

Ghee -25g

/ashew n'ts -5g

>ismis -5g

/ardamom -05gms

Ginger powder -1gms

.ilk -250ml

+") % -"-"A

Boil the green gram in a cooker (or 10 mts

)r& the kismis and cashewn'ts in 5gms o( ghee

.ake Dagger& so'p in a separate pan

!dd Dagger& so'p in boiled green gram and stir it (or 5-10mts

Then add 250ml o( milk into boiled green gram and then boiled it (or

5-10 mts

Then add the (ried kismis $cashew n't $ginger and cardamom powder

into the pa&asam

Ser;e hot

," ,A"/

"+/ C)

:gm;

%at

:gm;

-rotein

:gm;

"nerg(

:cal;

ron

:mg;

,itaminA

:;

Calcium

:mg;

Green gram 5 1: 26 ::6 76 86 016

Iagger& 11 01 06 67 02 0 001

/ashewn't 22: 68 212 58 5 0 005

17



.ilk 87 : :: 5 02 5 005

/ardamom 22 2 212 27 : 0 002

Ghee 0 100 0 800 0 0

Total 1228 2211 901 2915 8: 15 029

"C++"" %9

!ll age gro'ps

"C++"" %9

<iabetic patients

& +

&""/

Gro'ndn't 100 gram

+") % -"-AA

1 Select (resh gro'ndn't o( good J'alit&

2 *ow gro'ndn't is roasted (or 5 -10 min'tes and germination end is remo;ed

: Then remo;e the skin o( gro'ndn't

6 !(ter it is soaked in water (or 2 ho'rs

5 The water is drained and the gro'ndn't is grinded to a (ine paste

The paste is dil'ted with water and strained

9 .ilk is boiled (or 10 min'tes and keep aside (or 7-10 ho'rs

7 )at content is remo;ed and liJ'id is 'sed as milk

"C++"" %9

Lactose intolerance

"C++"" %9

18



," ,A"9

"+/ C)

:gm;

%A

:gm;

-"

:mg;

CAC+

: mg ;

:mg;

,A+

:;

""&<

: cal;

Sago 791 02 02 001 1: = :51

gg = 1:: 1:: 0 21 = 2:0

S'gar 886 = 01 12 0155 = :87

/ocon't 01 61 176 600 77 = 2

TOT!L 17 561 :2 69201 11:55 = 161

"C++"" %9

!ll age gro'ps

"C++"" %9

,n(ants

)<"ABA +>

&""/9

• %heat (lo'r - 60 gms

• Bengal gram - 0 gms

• Gro'nd n't - 10 gms• Iagger& - 20 gms

+") % -"-AA9

• Roast wheat $ gro'nd n't $ Bengal gram separatel&

21



• Grind all the things separatel&

• Boil Dagger& in water to make Dagger& so'p

• .i" the s&r'p with the powder and stir well

• Ser;e the recipe

*TR,T,3 3!L O) !/+ ,T. =

)ood

st'((

#rotein

gm

)at

gm

/arboh&drates

gm

nerg&

>cal

/alci'm

mg

,ron

mg

3itamin

!,

%heat 11 11 680 2:7 002 :0 28

Bengal

gram

207 52 578 :92 009 78 128

Gro'ndn't

25: 601 21 59 80 25 :9

Iagger& 06 01 85 :7: 70 26 -----

Total 595 65 228 150 19008 1906 185

"C+"" % 9

• !ll age gro'ps

"C+"" % 9

• <iabetic patients

+>" C""A

&""/9

• Rice (lo'r = 100gms

• %heat (lo'r = 100gms

• /orn (lo'r = 100gms

• Ragi (lo'r = 100gms

• Iowar (lo'r = 100gms

• Salt = 2gm

22



• Oil = 50ml

+") % -"-AA9

• .i"ed all the cereals and salt

• !dd s'((icient l'kewarm water$ a little at a time$to make a medi'm so(t do'gh

• <e;ide prepared do'gh into small portions (latten each into ro'nd patti

• +eat a tawa$ appl& a little oil and trans(er the pressed roti and cook on low heat

(or 1 min'te

," ,A" % &""/=

,T.S /+O

EgmF

#ROT,*

EgmF

)!T

EgmF

*RG4

EkcalF

,RO*

EmgF

/!L/,.

EmgF

3,T!.,*

! ,

Rice (lo'r 972 05 7 10 09 - :65

%heat (lo'r 86 19 121 67 68 28 :6

/orn (lo'r 2 : 111 10 2: 80 :62

Ragi 92 1: 9: :66 :8 62 :27

Iowar 92 18 106 25 61 69 :68

Oil - 100 - - - - 800

Total :57 108 699 6:9 158 207 210

"C++"" %9

• School age$ adolescent$ ad'lts$ antenatal and postnatal mothers

"C++"" %9

• *ew born

2:



," ,A"/

"+ C)

?gm@

%A

?gm@

-"

?gm@

CAC+

?mg@

?mg@

,A+

A ?@

""&<

?cal@

Green

gram

59 1: 26 126 66 86 ::6

Bengal

gram

08 5: 191 202 6 178 :0

/hick

peas

158 01 92 20 15 7: 8:

Onion 125 01 17 60 12: 15 51/'c'mber 25 0: 06 10 00 0 1:

/apsic'm 6: 02 1: 10 05 629 26

Tomatoes : 0 16 20 17 182 2:

Green

chilies

: 0 28 :0 66 195 28

/oriander

lea;es

: 08 :: 176 1:6 817 66

Lemon 111 01 28 90 02 0 59

TOT!L 198 155 06 910 2099 708: 10:

"C++"" %

,t can be gi;en to pregnant women$ lactating mother$ children$ diabetic

patients$ h&pertensi;e patients and good (or constipation !lso it contains

;itamin c which helps (or wo'nd healing

"C++"" %

,t cannot gi;e to in(ants and geriatric clients

25



,"&"AB" /-

&""/9

• /arrot = 50gms

• #otato = 50gms

• Tomato = 25gms

• /abbage = 25gms

• Onion = 50gms

• Garlic = 10gms

• /eler& = 10gms

•

Salt = 05gms• #epper powder = 05gms

+") % -"-AA9

#eel and wash carrot$potato$ and cabbage$ and chop

#eel$deseed and p'ree or mince the tomatoes

/hop onion$garlic and c'rr& lea;es as (ine as possible

!dd celer&$potato and carrpt pieces and cook (or (i;e min'tes

!dd cabbage $tomato$ and cool slirring contin'o'sl& !dd salt and pepper powder

stir and add 6 c'ps o( water and bring it to boil

Lower the heat and simmer ans till the ;egetables are cooked and the so'p has

thickened

Garnish with (resh basil and ser;e hot

," ,A"9

"+/ -"

:gms;

%A

:gms;

C)

:gms;

""&<

:cal;

CAC+

:mg;

:mg;

,A+=

A:microgram;/arrot 08 02 10 67 70 10: 1780

#otato 1 01 22 89 10 067 26

Tomato 18 01 : 2: 20 17 182

/abbage 17 01 6 29 :8 07 120

Onion 12 01 111 50 68 0 -

2



Garlic : 01 287 165 :0 12 -

/eler&

stalk

07 01 :5 17 :0 67 520

#epper

powder

115 7 682 :06 60 126 1070

TOT!L 2 9 1:5 912 9158 2:11 :72

"C++"" % =

!ll age gro'ps

+" -A""

&"/9

#aneeer -50gms

.'tter -100gms

Onion - 10gms

Tomatos -10gms

Green chillies - 5gms

Salt - 2gms

/hilli powder - 1tsp

Garlic @ginger -2gms

T'rmeric powder - 1gm

/oriander lea;es - 5gms

+") % -"-AA=

♥ %ash all the ;egetables like onion and green lea(& ;egetable peel it and the

onions @ chillies and tomatos also

29



-ACA"

&""/

%heat )lo'r -100gms

Baking powder - :gms

Gran'lated s'gar - 100gms

Salt - 1gms

ggs - 2 n'mbers

.ilk -100ml

.elted b'tter - 20gms

+") % -"-AA

• Si(t together (lo'r$ baking powder$ s'gar and salt

• ,n a separate bowl$ whisk together the eggs and 15 c'p o( milkK add to (lo'r

mi"t're$ stirring onl& 'ntil smooth

• Blend in melted b'tter

• ,( the batter seems too thick to po'r$ add a little more milk

• /ook on a hot$ greased girdle$ 'sing abo't 16 c'p o( b'tter (or each pancake

• /ook 'ntil b'bbl&$ a little dr& aro'nd the edges and lightl& browned on the

bottomK t'rn and the brown the other side

• Recipe (or pan cake ser;es 6

28



," ,A"/

"+/ C)

?gm@

%A

?gm@

-"

?gm@

CAC+

?mg@

?mg@

,A+

A?@

""&<

?kcal@

.aida 9:8 08 11 2: 29 25 :67

S'gar 886 0 01 12 0155 0 :87

gg 0 1:: 1:: 0 21 0 19:

.ilk 66 61 :2 120 02 5: 9

B'tter 0 71 0 0 0 80 928

TOT!L 1999 10: 29 155 5155 10:7 1207

"C++"" %

,t can be gi;en to children$ ad'lt$ pregnant women and lactating mothers

"C++"" %9

,t sho'ld not gi;e to diabetic and cholesterol patients

:0



-A/)C -)A

&""/=

• #ressed riceor beaten rice - 100gm

• So& gran'les - 50gm

• Green chillies - 2gm

• Onions - 10gm

• /'rr& lea;es - 1gm

•

Oil - 10gm• /'min seeds - 1gm

• Roasted pean'ts - hal( c'p

• T'rmeric powder - 1 tsp

• Salt - to taste

• Lemon D'ice - 2 tsp

+") % -"-AA9

Take poha in bowl @po'r :or 6 c'p o( water e;enl& to moisten them Soak poha

in eno'gh water to co;er (or 5 min'tes

<rain well @ sJ'eee o't e"cess water

Soak so& gran'les in one c'p o( water (or 15-20min drain @ keep aside

%ash and c't green chillies @ onions /lean$ wash coriander lea;es @ c'rries

lea;es

+eat oil in a non stick pan @ add c'min seeds @ m'stard seeds$ t'rmeric powder$

green chillies$ c'rr& lea;es

%hen the m'stard seeds start to sp'tter$ add the onion @ sa'te (or 5 min'tes

!dd so& gran'les and sprinkle a J'arter o( water on it

!(ter 5 min'tes$ add the poha @ sa'te (or 5 min'tes !dd roasted pean'ts$ salt @

lemon D'ice

Remo;e (rom (rame add garnished with coriander lea;es (or ser;ing hot

immediatel&

:1



," ,A"/% "AC) &""9

,*GR<,*T

S

/+O

gm

#ROT,*

gm

)!T

gm

3,T!.,*-

! ,

/!L/,.

mg

,RO*

mg

#oha 99: 12 - 20 20

/'rr& lea;es 1 0 001 2 7: 001

/oriander lea;es :1 1 00: 16 82 009

Onion 12 17 01 15 60 12

T'rmeric 1: 1 01 0 : 012

#ean'ts 21 11 009 2 6 0:

Green chillies 12 1 02 - 01 01

Oil - - 60 - - -

Grand total 1886 87 6191 21 76 217

"C++"" %9

♥

!ll children$ ad'lts$ geriatric clients$ adolescents

"C++"" %9

♥ ,n(ants and neonates

:2



AB

&""/

.ilk =100ml

/ondensed milk =100ml

S'gar = 7gms

/hopped pista = 10gms

Rose essence =:drops

+") % -"-AA

#o'r the milk in a pan and lea;e it on medi'm heat till it red'ces to the (o'rth o(

its content

!dd the condensed milk and keep stirring (reJ'entl& to pre;ent it (rom sticking to

the bottom

!dd s'gar to the abo;e made recipe

!dd rose essence and remo;e the pan (rom the (lame

!llow it to cool and add pistakeep it in the re(rigerator

C/ % &""/

.ilk - Rs9=00

/ondensed milk - Rs56=00

S'gar - Rs12=00

/hopped pista - Rs95=00

Rose essence - Rs20=00

Total cost - Rs15=00

::



," ,A" % "AC) &""

,T.S /+O

gm

)!T

gm

#ROT,*

gm

*RG4

k cal

/!L/,.

mg

,RO*

gm

3,T!.,*-!

,

.ilk 66 61 :2 9 120 02 5:

/ondensed

milk

56: 79 71 :21 02 01 107

S'gar 886 - 017 :87 12 0155 -

#ista 1: 61 212 1: 005 5 7

"C++"" %9

/hildren$pregnent women$ Old age people

"C++"" %9

<iabetic clients

BB&A-)<

<r . Swaminathan$ )ood and n'tritionM$ The Banglore printing @p'blishing$ th

edition$2005$page no=168

/ Gopalan$ *'triti;e ;al'e o( ,ndian (oodsM$ *ational instit'te o( n'trition$

+&derabad$ 1st

edition$pageno=58-98

:6



A& <

&""/

Ragi (lo'r - 100gms

Black gram dal b'ttergro'nd -25gms

Salt -:gms

+") % -"-AA9

Soak black gram dal whole (or 2 hr in waterHGrind the dal nicel& in a blender

.i" the black gram dal b'tter$ ragi (lo'r and salt with 2-25 c'ps o( waterthe

consistenc& o( the b'tter sho'ld be the consistenc& that &o' prepare (or normal idli

Lea;e the batter to (erment o;ernight in a warm place

!(ter (ermentation$ the batter will be raised stir it with a ladle

%e can prepare both idli and dosa 'sing this batter

C/ % &""/

Ragi 100gm - Rs1700Black gram100gm - Rs:500

TOT!L = Rs5:00

A ,A"

,tems N'antit&

gm

/alorie

gm

#rotein

gm

)at

gm

/+O

gm

/alci'm

mg

,ron

mg

3itamin-

!,

Ragi 100gm ::1kcal 91gm 1:g

m

929gm 0:: 56mg 62mg

Black

gram

25gm :50kcal 26gm 16g

m

0:gm 2gm 87mg :7mg

Total 71 :11 29 1:: 0: 152 70

"C++"" %9

:5



!ntenatal mothers$aneamic bo&s and girls$'nder 5 children

"C++"" %9

,n(ants

BB&A-)<

<r.swaminathan$M+andbook o( (ood and n'tritionMThe Banglore printing and

p'blishing $200page no:60.

:



C" -&

&""/9 )'ll cream milk -1000ml

Rice -100gm

S'gar -100gm

/ashew n'ts = 50gm

-"-AA9

%ash the rice well and soak (or hal( an ho'r in eno'gh water to co;er it ('ll&

#'t the milk and s'gar in a deep thick bottomed pan and boil

%hen the milk comes to boil add the rice cook till the milk thickens and red'ces to

hal( its original ;ol'me

!dd cashew n'ts and cook (or 5 more min'tes

T'rn o(( the (ire$ stir well

!llow the rice p'dding to cool$ then chill

Ser;e cold rice p'dding.

C/ % &""/9

)'ll cream milk ?Rs:000

Rice 100gm ?Rs1000

S'gar 100gm ?Rs500

/ashew n'ts 50gm ?Rs2000

," ,A"/ % &""/9

,T. /+O8

gm

#ROT,*

gm

)!T

gm

/!L

mg

3,T-!

,

,RO*

mg

*RG4

kcal.ilk :2 66 61 120 2 5: 9

Rice 7 972 05 10 09 - :60

S'gar 01 886 0 12 0155 - :87

/ashew

n'ts

1051 115 2:6

5

25 285 :0 267

:8



/CA+B" "&& ) &"" "A%< ,"&"AB"/

&""/9

• Spinach lea;es - 6

• Oli;e oil - 2tsp

• Garlic - 1clo;e

• ggs - 6

• Salt - 2gms

• #epper - 2gms

• Onoin - 5gms

• /heese - 2tsp

• Red chilli - 2tsp

+") % -"-AA9

/oarsel&$ chop the bab& spinach lea;es +eat oil in a large hea;& skillet @ cook

the onion @ garlic 'ntill crisp tender$ abo't 5min !dd the chopped spinach @

cook$ stirring o( o((en$ 'ntill spinach is tender$ abo't 5-9min

,n a small bowl take eggs$ salt$ pepper @ (r& the oil 'ntill (orming

!dd the egg mi"t're to skillet @ cook @ stir so that eggs scramble with the

spinach$ abo't 6-5min longer sprinkle with cheese @ ser;e

," ,A"

,T.S /+O

gm

#ROT,*S

gm

)!T

gm

3,T !

,

/!L/,.

mg

,RO*

mg

Spinach

lea;es

28 2 09 - 9: 119

oil 86 : 51 - 150 6

Garlic 287 : 01 - :0 12

Onion 12 17 01 15 60 12

egg - 1:: 1:: - 0 21

Red chilli : 158 2 :65 10 2:

61



TOT!L 16:gm 65gm 255gm :0mg 51:mg 16:6mg

C/ % &""/9

Spinach lea;es - Rs00

ggs - Rs1500

Oil - Rs500

Garlic - Rs500

Onion - Rs500

Red chilli - Rs:00

TOT!L = Rs:800

"C++"" %9

,t can be gi;en to preschoolers$ adolescent girls @ pregnant women

"C++"" %9

,t is not recommended (or the (irst time diet (or children allergic to egg

BB&A-)<9

/Gopalan$ *'triti;e ;al'e o( indian (oodsM *,*$ +&derabad$ page no=51-58

Onila salins$ ssence o( n'trition$ Dapee brothers$1st edition$ page no=170

62



/<A &B

&"/

Gobi - 250gm

#otato c'bed - 50gm

So&beans - 50gm

ginger paste - 1 gm

green chili paste - - 2gm

coriander powder - 1gm

c'min powder- - 1gm

/hili powder - - 1gm

T'rmeric powder- - 2gm

Oil- - 5ml

Ba& lea;es - 2

Salt - 2gm

.T+O< O) #R#R!T,O*

• .i" all the masala powders along with ginger @ chili paste with some water to a

paste

• +eat oil

• !dd ba& lea;es and (r& a (ew seconds !dd the masala paste and sa'te till oil

separates$ takes abo't a min'te

• !dd gobi (lorets and potato$ stir well to mi"

6:



• /o;er and cook (or 5 min'tes on medi'm (lame ,( it starts sticking to the pan$

add 1-2 tbsp water

• !dd cooked drained beans$ co;er and cook ('rther till done$ abo't 5-7 min'tesLea;e some cr'nch in$ do not let it get sogg&

• Garnish with chopped coriander lea;es and ser;e with rotiCchapati and some dal

or bowl o( c'rds

• 4o' can sJ'eee some lime D'ice i( &o' like it a bit so'r$D'st be(ore ser;ing

nDo& this lo;el& s'bi (or a change in the ro'tine

C/ % &""/

• /a'li(lower - Rs12-00

• T'rmeric powder - Rs1-00

• #otato - Rs5-00

• Red chillies - Rs2-00

• Ginger garlic paste - Rs5-00

• Garam masala - Rs5-00

• /'min seed - Rs5-00

• So&abean - Rs10-00

TOT!L - Rs62-00

," ,A"

sno ,*G,<,*TS /+O #ROT,* )!T 3,T-! /!L/,. ,RO*

1 ca'li(lower 9 58 1: :0 2 60

2 #ottato 22 1 1 2 10 67

: So&abean 195 6:2 185 - 26 115

6 /hilli :1 158 2 :65 10 2:

66



5 Ginger 12: 2: 8 :0 20 :5

Garlic 287 : 1 - :0 12

9 T'rmeric

powder

86 : 51 :0 150 97

Total 1807 715 ::2 669 762 1:95

"C++"" %

•

,n(ant

BB&A-)<

1GGopalan$*'triti;e ;al'es o( ,ndian (oods$*ational instit'te o( n'trition$ 1st

edition$page no=69-:

65



/<A +

&""/9

So&a beans = 100 gms

/ardamom = 1gm

S'gar = 50gms

+")/ % -"-AA9

Soak So&a beans in water (or -7hrs

Grind them to (ine paste

!dd 2 c'ps o( water to the paste

Strain mi"t're thro'gh a (ine shea;e or m'slin cloth

Boil the milk

!dd cardamoms and s'gar to add (la;o'r

," ,A"/9

/

9

"+/ C)

?gm@

-"

?gm@

%A

?gm@

""&<

?kcal@

?mg@

CAC+

?mg@

,A+

A?F

6



1 So&a bean 208 6:2 185 6:2 106 260 62

2 /ardamom 621 102 22 22 6 1:0 0

: S'gar 886 01 0 :17 0157 12 0

Total 126 5:1 219 89 15157 282 62

C/ % )" "+9

1 So&abean =Rs00

2 /ardamom =Rs600

: S'gar =Rs500

6 Total =RS1500

"C++"" %9

,t is recommended (or all age gro'ps

.ainl& (or

/ardiac disease

#ost-operati;e patient

>idne& disease

<ental caries

"C++"" % 9

+&percalcemia

<iabetic mellit's

BB&A-)<9

1GGopalan$ *'triti;e ;al'es o( ,ndian (oods$ *ational instit'te o( n'trition$ 1st edition$

page no=69-:

2Onila salins$ ssence o( n'trition$ Dapee brothers$ 1st edition$ page no=8:

69



/A

&""/9

• Bengal gram -200gm

• .'stard -5gm

• /ocon't scraping -50gm

• Black gram -10gm

• Red chilli -5gm

• Salt - 5gm

• /'rr& lea;es - 10 lea;es

• Oil - 15ml

+") % -"-AA9

/ook the chana in a press're cooker

Remo;e it and drain the water

+eat oil in a deep pan and (r& black gram dhal$ m'stard$ red chilli

!dd the cooked chana to the (ried items$ and add cocon't scrapings$ salt and c'rr&lea;es

Stir well and remo;e (rom (ire

Ser;e hot

C/ % &""/9

67



Bengal gram - Rs1700

.'stard - Rs 200

/ocon't scraping ? - Rs 500

Black gram ? 1 tea spoon - Rs :00

Red chilli ? 5no - Rs 500

Oil ? : table spoons - Rs 500

," ,A"/ % &""/9

,T. /+O

gm

)!T

gm

#RO

gm

/!L

gm

,RO*

mg

3,T-!

,

*RG4

kcal

Bengal

gram

118 112 61 112 10 257 966

/ocon' 82 :1 :6 200 :8 0 ::1

Red chilli : 28 :0 66 195 28

Oil 21 601 25: 80 25 :9 59

Total 159

8

77 92 6:2 5:8 690 2191

"C++"" %9

• !ll age gro'ps

"C++"" % :

• arl& in(ants

• +&pertensi;e patients

68



BB&A-)<9

1 / gopalan n'triti;e ;al'es o( indian (oods *,* +&derabad th edition page no= 87

2 <r ms swaminathan hand book o( (oods and n'trientsM th edition banglore printing

and p'blishing page no= 617-620

: Google researchcom

/"" -A -A<A/A+

&""/

Sweet potato= 100gm

S'gar = 50gm

.ilk = 200ml

/ashew = 10gm

Ghee = 15gm

+") % -"-AA9

+eat ghee in a pan

!dd the cashew and sa'tP till the& t'rn to golden brown color

*ow add the grated sweet potato and keep stirring

!dd s'gar and milk and stir nit well

Ser;e warm or chilled

C/ % &""/ Sweet potato = Rs50

S'gar = Rs1200

.ilk = Rs950

/ashew = Rs1000

Total = Rs :00

50



," ,A" % "AC) &""

,ngredients /arboh&drates

gm

)at

gm

#roteing nerg&

>cal

/alci'm

gm

,ron

mg

3itamin !

,

Sweet

potato

:1 0: 12 1:2 002 07

S'gar 886 - 01 :17 12 0155 -

Ghee - 100 - 800 - - 00

.ilk 67 : :: 5 012 02 5:

cashew 22: 68 212 58 005 5 0

"C++"" %9 Small children o( growing age and also all other age gro'ps

"C++"" %9

<iabetic patients

BB&A-)<

1 <r . Swami *athan$ )ood and *'tritionM$ The Banglore printing and

p'blishing$th edition$2005$page noK168

2 / Gopalan$H*'triti;e ;al'e o( ,ndian (oodsM$ *ational ,nstit'te o(

*'trition$+&derabad$1st edition$page no=58-98

51



,"&"AB" C"

&""/9

#otato boiled and mashed - 100gm

)rench beans - 100 gm

/arrot - 100gm

Green peas - 100 gm

/oriander lea;es - 50 gm

Salt - 1gm

+") % -"-AA=

Boil potato b& c'tting into hal( and mash it

Boil carrot$ green peas

.i" mashed potato$ boiled carrot $ green peas $chilli powder and salt

Take adeJ'ate amo'nt o( oil in a pan and (r& the mi"t're which is made into

shape

C/ % &""/=

#otato - Rs1000

52



Oil - Rs2000

/arrot - Rs1500

/hilli powder - Rs2000

Green peas - Rs1200

Bread - Rs1000

Total - Rs7800

," ,A"=

,T.S /+O

gm

)!T

gm

#ROT,*

gm

/!L/,.

mg

,RO*

mg

3,T!.,*

-! ,

*RG4

kcal

#otato 22 01 1 10 067 26 89

)rench beans 287 1 96 50 2 8 157

/arrot 10 1 08 70 10: 1$780 67

Green peas 158 01 92 20 15 7: 8:

/hilli powder :1 2 158 10 2: 195 26

Oil - 100 - - - - 800

Total 1105 176 :: :20 981 2171 15:5

"C++"" %

!n& age gro'p

"C++"" %

*ew born and ,n(ant

BB&A-)<

5:



1<Rswaminathan$)OO< !*< *TR,T,O*$banglore printing and p'blishing$th

edition$2005$page no 16

2GGopalan$ *4R,T,3 3!L O) ,*<,!* )OO<S$ national instit'te +&derabad

page no 58-98

,"&"AB" A,A -+A

&""/9=

SemolinasooDi$ra;a - 100gm

1 onion - 50gm

3egetables carrot$

(resh beans$ green peas$ - 100gm

ca'li(lower$potato

6 green chillies - 50gm

1 lemon - 50gm

: red chillies - 25gm

/'rr& lea;es - 10-12

2 teaspoon blackgram - 25gm

2 teaspoon Bengalgram - 25gm

Oil - 20ml

teaspoon m'stard seeds - 15gm

Salt - to taste

+") % -"-AA9=

o Roast the ra;a in dr& kadai witho'tthe colo'r changing$ remo;e @cool

o %ash$ peel @c't the ;egetables to small dices o( eJ'al sies

56



o #eel @ chop onion @ ginger (ine %ash @ slit the green chillies @ sJ'eee the

lemon @ strain @keep D'ice

o Boil water$ add little salt @ cook carrot $ beans @ ca'li(lower (or 10min$ drain @

reser;e

o +eat oil$ temper with m'stard seeds$ red chillies$ black gram @ Bengal gram @

c'rr& lea;es

o !dd the green chillies @ stir

o !dd the onion$ ginger @ cook (or (ew min

o !dd the cooked ;egetables @ salt to taste #o'r two c'ps o( waterdo'ble that o(

ra;a @ bring it to boil

o %hen the water starts boiling$ add the ra;a in a (low$ stirring contin'o'sl& to

pre;ent l'mps (rom (orming

o /ook (or (ew min'tes stirring all the while

o Remo;e drile lemon D'ice @ser;e hot

o ,t can be ser;ed with ch'tne& @sambar

C/ % &""/9=

Ra;a - Rs:00

3egetables - Rs500

6 green chillies - Rs200

: red chillies - Rs200

1 onion - Rs100

.'stard seeds - Rs200

Oil - Rs500

Lemon - Rs100

/'rr& lea;es - Rs100

TOT!L = Rs2200

," ,A" % &""/9

,T.S /+O

gm

)!T

gm

#ROT,*

gm

/!L/,.

mg

,RO*

mg

3,T!.,* ?

!,

*RG4

>cal

Ra;a 966 07 111 02 11 :1 :68

#otato 22 1 1 10 67 26 89

55



Green

peas

158 1 92 20 15 7: 8:

Ginger 12: 8 2: 20 :5 60 9

Red chilli :1 2 158 10 2: 195 26

Oil - 100 - - - - 800

/arrot 109 2 8 07 15 170 69

Salt - - - - - - -

Onion 228 1 1 01 09 26 88

/a'li(low

er

5: 6 :5 0: 1: :7 :8

Green

chillies

21 11 28 : 198 850 277

"C++"" %9

,t can be gi;en to all the age gro'ps e"cept below months

,t can be gi;en to in(ants (rom when weaning is started

"C++"" %9

,t canHt be gi;en to in(ants below months @ neonates

BB&A-)<

1. <R. Swaminathan$ )ood and n'tritionM$ The Bangalore printing and

p'blishers$th edition$2005$page noK:65$170

2. /Gopalan$ *'triti;e ;al'e o( indian (oodsM*,*$+&derabad$page no=5:

5



,"&"AB" /"

&""/9

/hopped mi"ed ;egetables

#otatoes -100 gm

/arrot -100 gm

/a'li(lower -100 gm

Beans -100 gm

Green bell peppers -100 gm

Sliced onion -50 gm

Oil -1 ml

Green cardamom -100 gm

/lo;es -100 gm

/innamon stick -25 gm

Green chill& -50 gm

Ginger -1 gm /ocon't milk -150ml

%ater -100ml

/'rr& lea;es -25 gm

Salt to taste

59



+") % -"-AA9

+eat the oil in a pan on medi'm le;el till it is hot

!dd green cardamoms$ clo;es and cinnamon )r& (or (ew seconds

!dd green chillies$ ginger and sliced onion Sa'tP on medi'm heat (or 2

min'tes

!dd mi"ed ;egetables$ c'rr& lea;es$ salt and water

/o;er and cook on low heat (or 15 min'tes

!dd pepper corns and cocon't milk

Simmer on ;er& low heat (or 1 min'te

Ser;e immediatel& with rice or appam

C/ % &""/9

#otatoes Rs500

/arrot Rs200

/a'li(lower Rs200

Beans Rs:00

#epper Rs500

Oil Rs1000

/ardamom $clo;es $cinnamon Rs500

Green chilli Rs200

Ginger Rs200

/ocon't milk Rs10 00

/'rr& lea;es Rs200

Total Rs6800

," ,A"

,T.S /+O

gm

)!T

gm

#ROT,*

gm

/!L/,.

mg

,RO*

mg

3,T!

,

*RG4

>cal

#OT!TO 22 01 1 10 067 26 89/!RROT 10 02 08 70 10: 1780 67

/!L,)LO%R 9 1: 58 2 60 :0

B!*S 287 1 96 50 2 8 157

###RS 1:9 29 67 290 26 560 87

57



O*,O* 78 02 8 50 96: 585 61

O,L - 100 - - - - 800

/LO3S 261 58 2: :10 21 92 158

/!R<!.O. 621 22 102 1:0 6 - 228

GR* /+,LL, : 0 28 :0 66 195 28

G,*GR 12: 08 2: 20 :5 60 9

/O/O*T

.,L>

118 61 :6 15 1 - 6:0

BL!/>

###R

682 7 115 60 126 1070 :06

/RR4

L!3S

179 1 1 7:0 08: 950 17

TOT!L 2565 1:8 127 2771 7:69 12015 29:6

"C++"" %9

!ll age gro'ps

"C++"" %9

*ewborns and in(ants

BB&A-)<9

<r. Swaminathan$ )ood and n'tritionM$ Banglore printing and p'blishing$ th

edition$ 2005$ page no=167

G Gopolan *'triti;e ;al'e o( indian )oodsM$ *ational ,nstit'te o( *'trition$

+&derabad$ 1st edition$ page no=120

58



,"+C" -&

&""/9

.ilk 1 litre

3ermicelli 200gms

S'gar 250 gms

/ardamom powder 1 tsp

/ashewn'ts 15 ? 20 pieces

Ghee 1 tsp

+A) % -"-AA9

)r& the ;ermicelli in hal( o( the ghee till it t'rns into

golden brown

>eep the milk (or boiling

!dd ;ermicelli in boiling milk Boil the milk till the ;ermicelli is cooked

!dd s'gar and stir it to dissol;e

*ow add cardamom powder

/ontin'e boiling till the desired consistenc& is achie;ed

Garnish it with (ried cashewn'ts

0



#'t o(( the (lame

Ser;e the ;ermicelli p'dding hot or cold

C/ % &""/9

.ilk Rs200

3ermicelli Rs1000

S'gar Rs1000

/ardamom powder Rs0:00

/ashew n'ts Rs1000

Ghee Rs0500

Total Rs60

," ,A" % "AC) &""

,T.S /+O

gm

)!T

gm

#ROT,*

gm

*RG4

>cal

/!L/,.

mg

,RO*

mg

3,T!.,*-

!,

3ermicel

li

159 07 19 906 66 6 0

.ilk 66 61 :2 9 120 02 5:

S'gar 886 - 017 :87 12 0155 0

/ashew 22: 68 212 58 50 571 0

cardamo

m

621 22 102 228 1:0 6 0

Ghee - 100 - 800 - - 00

"C++"" %9

- !ll !ge Gro'ps$ Good )or School Going /hildren$ !nemic %omen

"C++"" %9

- <iabetic patients

1



BB&A-)<

-<r . swaminathan$M)ood and n'tritionM$The Banglore printing@p'blishing$ th

edition$2005$page no=152

-/ Gopalan$M*'triti;e ;al'e o( ,ndian (oodsM$*ational instit'te o( n'trition$+&derabad$

1st edition$pageno50-90

)"A -/" A

&""/=

• %heat (lo'r -100g

• #'re ghee -70gms

• Iagger& -150g

+") % -"-AA9

o +eat the ghee in a pan

o !dd the (lo'r @ (r& it on a low (lame stirring contin'o'sl&

o Once it is done$ let it cool

o !dd powdered s'gar @ mi" well

o

Shape in to ladoos @ ser;e

C/ % &""/9

1 %heat (lo'r - Rs1000

2



2 #'re ghee - Rs:500

: Iagger& - Rs1000

• TOT!L /OST -Rs5500

," ,A" % &""/9

,T.S /+O

gm

)!T

gm

#ROT,*S

gm

*RG4

>cal

/!L/,.

mg

,RO*

mg

3,T!.,* !

,

%heat 912 15 117 61 61 5: 28

Ghee - 100 - 800 - - 00

Iagger& 11 01 06 67 01 0 -

"C++"" %9

• !ll age gro'ps

"C++"" %9

• <iabetic patients$ in(ants$ new born children

BB&A-)<=-

<R. Swaminathan$ )ood and n'tritionM$ The Bangalore printing and p'blishers$

th edition$2005$page noK16

/Gopalan$ *'triti;e ;al'e o( indian (oodsM *,*$ +&derabad$ page no=58-98

:



)"A -/" -&"

&""/

%heat -100gms

#'lses green gram - 50gms

Salt - 2gms

%ater - 200ml

+") % -"-AA

/lean whole wheat and green gram properl&

Boil the whole wheat and green gram separatel& 'ntil it gets cooked

.i" both together

!(ter cooked add one pinch o( salt

C/ % "+/

%heat Rs1000

Green gram Rs900

Total Rs1900

6



% -AA

&""/9

• to('$ drained$ c'bed =10gms

• so& sa'ce =5ml

• oil =5ml

• ghee =5ml

• spinach =25gms• tomatoes K15gms

• c'rr& powder =2gms

• asa(etida =2 gms

• gro'nd c'min =:gms

• gro'nd coriander =5gms

• ca&enne pepper =10gms

• black pepper =10gms

• cinnamon =5gms

• clo;es =:gms

+") % -"-AA9

1 Soak the to(' in the so& sa'ce (or some time

2 *ow$ heat the oil to :50 degrees %hile this is done$ remo;e the c'bes (rom so&

sa'ce and drain it o( the so& sa'ce *ow (r& the to(' c'bes in heated oil and cooktill browned and a little crisp on the o'tside Set them aside Le(to;er so& sa'ce

can be kept and 'sed later



: *ow$ take a pan and add ghee to it *ow$ toss in the spinach and the tomatoes into

it /o;er the pan and cook it on medi'm (lame 10 min'tes *ow$ stir the contents

and mi" them properl&6 *ow$ take another pan and heat the ghee or ;egetable oil !dd the c'min$

coriander$ black pepper$ gro'nd coriander$ cinnamon$ clo;es$ allspice$ asa(etida$

c'rr& powder and ca&enne pepperK and cook till the spices appear to be browned!(ter this$ add in it the spinach and tomato mi" to it$ along with some so& sa'ce

and mi" thoro'ghl&

5 *ow$ add cooked to(' c'bes to it and cook it (or some time

4o'r #alak To(' is read& to ser;e 4o' can garnish it with coriander lea;es and gratedn'ts ,t is a nice wa& to treat &o'r g'ests

C/ % &""/9

• so& sa'ce =RS 1200

• oil =RS 500• ghee =RS 500

• chopped spinach KRS 1000

• (resh tomatoes =RS 700

• c'rr& powder KRS :00

• asa(etida =RS 500

• gro'nd c'min =RS 1000

• gro'nd coriander KRS 200

• ca&enne pepper =RS 100

• black pepper =RS 100

• /innamon =RS 1000

• clo;es =RS 200• so& =RS 500

," ,A"9

,T.S /+O

g

)!T

g

#ROT,*

g

/!L/,.

mg

,RO*

mg

3,T-!

,

*RG4

kcal

#alak 22 01 1 10 067 26 89

Green peas 158 01 92 20 15 7: 8:

Black

pepper

682 7 115 60 126 1070 :06

Ginger 12: 08 2: 20 :5 60 9

Red chilli :1 2 158 10 2: 195 26

9



Oil - 100 - - - - 800

/'min

seeds

: 15 179 1070 119 - :5

Total 172 16:7 592 1950 :177 1602 20:

"C++"" %9

!ll age gro'ps e"cept in(ants below months

BB&A-)<9

1sanDee; kapoor$Mkhana khaanaM$so'ps and palaks$Thomson press ltd$1 st

edition$2006$page *o=25-:02S/Balas'brahmanian$M*'triti;e ;al'e o( ,ndian (oodsM$*,*$+&derabad $1st

edition$2006$page *o=67-5:

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