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It’s a whole meal rich in calcium, fibre, seasonal fruits rich in vitamins & minerals.
It has protein & CHO too. It can substitute museli with other cereal & can add nuts & seeds.
It is very refreshing & filling too. It has high satiety.
Lightly beat the yogurt (slightly hung curd) & honey until creamy. Take a tall glass, layer first yogurt, then fruit & lastly museli. Repeat once more & top the glass. Garnish with mint leaves.
It is rich in soluble fibre oats with many health benefits, mixed with dal making it rich in protein & yogurt rich in calcium. It is a low calory, well balanced dish. You may add vegetables for variation.
Dry roast the mustard seeds, urad dal & curry leaves in a pan. Add Oats & ¾ cup water & salt. Cook for 2-3 mins. Turn off the flame & whisk in yogurt. Garnish with green chiles (optional).
Salads are all time favourite & what kills it is the dressing. So low calorie, at the same time tasty dressing enhances the nutritive value of the salad. Lot of variations can be made in terms of vegs, fruits, seeds, nuts & even dressings.
Chopped lettuce, rocket leaves, chicken, bell peppers, sunflower seeds and cucumber. Mix together. For dressing, mix mustard sauce, vinegar & honey together & add olive oil. Mix it in the salad just before serving.
Rich source of Veg protein with low GI. Very good for mainly diabetes & have a high satiety & low
A creative way to make dal, can be used to stuff roti, or stuffed sandwiches.
Soak sabut green moong dal for minimum 4-5 hours. In a wok add 1 tsp olive, cumin seeds, chopped onion, garlic & ginger. Add dry masalas & add dal & enough water to soak the dal. Cover it & cook on slow fire. Add little lemon. Green chilies, tomato & cucumber is optional.
Rich source of veg protein. Soya is known to be good for vegetarians as a protein supplement, can be sued in the form of chuncks or tofu , mix it soups, salads or stuff in roti or sandwich. Healthy substitute for paneer. Used here to make grill / sauté kababs. High not only in protein but also vitamins & minerals as stuffed with palak / coriander leaves.
Soak granules in water with vinegar for ½ hour. Drain & leave it in colander Mix all the ingredients together & bind it with roasted chana powder & make into small balls Refrigerate it for 30 mins. Bake in preheated oven for half an hour or sauté in a non-stick pan until knife inserted comes out clean.
Besides being high in fibre, lowering cholesterol. A good source of selenium, acting as an antioxidant protecting healthy cells. It is also rich in potassium which helps in regulating blood pressure.
Cook the couscous in vegetable broth according to pack instructions. Trim the ends off the zucchini, then cut into slices. Heat a pan or broiler. Add olive oil and zucchini slices, then red peppers & seasonings. Saute for 2 mins. Shift into a large bowl along with the cooked couscous, then mix through the remaining ingredients & lastly zest & juice of lemon just before serving at room temperature.