Your Trusted Wellness Partner DIWALI SPECIAL ISSUE...Prefer infused water or limewater, green tea, coconut water etc. 2) Stay away from processed packed food which is high in preservatives,

DIWALI SPECIAL ISSUEVolume: 2, Issue:5

October-November 2019

Just for HeartsYour Trusted Wellness Partner

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HealThyBe Better You!HealThy

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Index

HealThyBe Better You!

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Sr. No. Topic Author Pg No

Section - 1: Tips For Healthy Diwali

Tips and tricks from nutritionists for celebrating diwali

in a healthier way

Dr. Tejas Limaye

Dr. Vijeta Goyal

Dt. Apeksha Thakkar

Dt. Arti Balse

Dt. Deepti V. Saudagar

Dt. Sandhya Gugnani

Dt. Pooja Dhomkar - Alawani

Dt. Sanjali Ekatpure

Dt. Neha Gore

Dt. Sidra Patel

Dt. B.S. Kusuma Setty

Dt. Sayali Ramdasi

Dt. Sayali Pitale

Dt. Falguni Borkar

Dt Sonali Wagle

Dt. Pranathi Sai

Editorial1

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15 Post- Diwali Detox Diet Plan

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Index

Sr. No. Topic Author Pg No

Dt. Anagha Arkatkar

Dt. Arti Balse

Dt. Kruti Modi

Dt. Vaidehi Oak

Dt. Prachi Bohora

Dt. Tanvi Ghadavle

Dt. Amruta Neje

Dt. Tanvi Ghadavle

Dt. Tanvi Ghadavle

Dt. Namrata Manyal

Dt. Fagun Gandhi

Dr. Sonali Wagle

A. NAMKIN FARAL ITEMS

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Palak Shev

Jowar Amaranth Poha Chiwda

Oats Cornflakes Chiwda

Kurkura Makhana Chivda

Crispy Millet Chakli

Baked Chakli

Namkin Karanji

Baked Methi Craker

Baked Multigrain Mathri

Beetroot and Methi Mathri

Bhakarwadi with a Twist

feJ fiBkaph [kkjh 'kadjikGh

B. SWEET FARAL ITEMS

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Paan coconut burfi

Omega Burfi

5 Minute Coconut Burfi

Date Fig Pedha

Ragi Oats Laddu

Moong Dal Laddu

Healthy Poha Laddu

Oats and Nariyal Laddu

Peanuty Besan Choco Laddu

Crunchy Munchy Oats Laddu

Baked shankarpali

Nutty bites

Chia quinoa date bites

Black currant rasgullas

No Fry Jilebi

vathj cQÊ

vathj cQÊ

Dt. Anagha Arkatkar

Dt. Amruta Neje

Dt. Prachi Bohora

Dr. Sonali Wagle

Dt. Vaidehi Oak

Dt. Arti Balse

Dt. Tanvi Ghadavle

Dt. Falguni Borkar

Dt. Zia Alvi

Dt. Prachi Bohora

Dt. Saba Firdous

Dt. Jayashree Toknekar

Dt. Prachi Bohora

Dt. Munazzah Qazi

Dt. Prachi Bohora

Dt. Amruta Neje

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C. REFRESHING DRINK

Lemon - ginger coolant29 Dt. Kruti Modi


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Editorial

Very common scenario in a clinic of a doctor or a nutritionist or at a gym POST DIWALI :Lot of crowd, most of them seeking to lose weight gained during Diwali, many are for restoring uncontrolled blood

sugar, blood pressure and blood cholesterol levels. Is this a definition of celebration and enjoyment at any festival?

Certainly NOT.

Diwali is a festival of lights; it is definitely not meant for ruining one's health. Where are things going wrong?In the good old days, the faral items were made only once in a year and due to large family size, one used to get

only a small share. The activity levels were high too.

Things have changed upside down. We have started living in nuclear families, home cooking has started

diminishing, we have started buying readymade, packaged food, faral items are available round the year and

activity levels are almost equal to zero.Though we are eating faral items at times other than Diwali, the festival time

multiplies the intake by many folds! Result is weight gain, uncontrolled blood sugars, high blood pressure and high

cholesterol levels. Can this picture be changed?

Yes!! Small steps at a time. We can start preparing faral items at home, with some variations and healthier

ingredients, healthier cooking methods. We can learn portion control, we can compensate for higher calorie intake

by being more active.

This Life brings plethora of such quick tips to make your Diwali healthy and

happy in a true sense.Try them out, try healthier alternatives suggested for traditional faral items. Let us know your feedback.Authors have done their best! Salute to their innovativeness!!

Diwali Special issue of HealThy

Wish you all a very happy, healthy and prosperous Diwali :)

Dr.Tejas LimayeM.Sc. PhD RDClinical nutritionistJust for [email protected]


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1. Dr.Vijeta Goyal (P.T)Diet and Lifestyle ConsultantMember of International Diabetic Food [email protected]

“Celebrate this beautiful festival with little planning for maximum joy and minimum guilt.”

1. Prepare the sweets at home to avoid the adulteration.

2. Use natural sweeteners like dates, jaggery or anjeer

3. Bake savouries instead of frying.

4. Swap refined flour with multigrain flour.

5. Don't skip exercise; it is important when we are consuming more calories.

6. BE- a health conscious host!

7. Never turn up for a Diwali party on an empty stomach.

8. Serve nimbu-paani, jal jeera, chaas etc instead of serving soft drinks or juices.

2. Dt. Apeksha ThakkarB. Sc., PGD NutritionQualified dietitian, Certified Diabetes Educator,Nutrigenomic CounselorPractising in Mulund, Mumbai from past 13 [email protected]

“Try and make fresh, limited number of faral as storing faral often leads to overeating.”

1. Prefer shallow frying over deep frying.

2. Let your fluid intake go up.

3. Use low fat milk, almond milk, low fat yogurt for making sweets.

4. If you have consumed a lot of calories during the day, make sure you cut some amount of calories during dinner.

5. Gift dry fruits or fruit baskets instead of burfi, chocolates and other high calorie options.

6. Eating slowly can save you from excess calorie intake.

7. Use vinegar, black Pepper, parsley, lemon as salt replacers in faral snacks.

8. Use Whey water, dal water, rice water to make snacks. They also help in improving the texture and the taste of faral.

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“Nutritional quality of faral can be improved by using healthier substitutes to some traditionally used ingredients.”

1. Use alternatives to Maida: whole wheat flour, bhajani flour made with dry roasted millets.

2. Avoid using Dalda/ Vanaspati. Ghee used in limited amount is a better option.

3. Adding nuts like walnuts, almonds, pistachios and seeds like chia, flax seeds, melon seed, Garden cresse seeds(Aleev) makes faral healthy.

4. Soluble fibres from Gondh (popped in a popcorn maker/ roasted with a little ghee) improves the nutritional quality.

5. Add roasted and powdered oats flour while making laddoos. It improves the fibre content and reduces the glycaemic index of the sweet dish.

6. Avoid using the same oil for frying again and again. Use small quantity of oil at a time and discard the oil when it becomes dark and thick in consistency.

4. Dt. Deepti V. SaudagarBHsc and MHSc (Food Science & Nutrition)FreelancerInvolved in calorie estimation of menu for schools(Aditya Birla world academy) [email protected]

“Try these modified recipes to make faral guilt free!”

1) Besan laddu- can be a good snack for kids after outdoor sports. To make them healthier you can use jaggery or desi shakkar.

2) Chakli – Can be made with different ingredients like ragi flour, rice flour, whole wheat flour, bajra flour, moong flour. It can be baked instead of frying.

3) Shankarpali- whole wheat flour can substitute maida or even you can use half maida and half wheat flour. If you use ghee, it will absorb more fat while frying. Oil can be used instead.

4) Karanji- Baked karanji can be a healthier option. Stuffing can be made from dates and roasted poppy seeds with NO added sugar.

3. Dt. Arti BalseBSc (Nutrition), PG Diploma (Dietetics), RD.Consulting Dietitian and [email protected]

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5. Dt. Sandhya GugnaniPG Diploma (Dietetics & Public Health Nutrition)Masters (Foods & Nutrition)Certified Health & Wellness Co-ordinator (FSSAI)Practicing Nutritionist (Delhi)[email protected]

“DO NOT let diwali faral ruin a year-long hard work! Moderation is the key!!”

1) Keep yourself hydrated. Prefer infused water or lime water, green tea, coconut water etc.

2) Stay away from processed packed food which is high in preservatives, salt, sugar and trans-fats.

3) Opt for healthy options and also keep that in mind while gifting your near and dear ones.

4) Pick a smaller plate and avoid a second helping.

5) Do not skip meals; eat a light meal before you step out for a party.

6) Go unconventional this Diwali! Go for homemade healthy options replacing refined flour by healthy millets and white sugar by organic jaggery.

7) Go slow on aerated and alcoholic beverages.

8) Strike a balance on the meals consumed at home; either by eating light or by planning a detox diet.

6. Dt. Pooja Dhomkar AlawaniM.Sc. (Dietetics), RDClinical NutritionistCertified Diabetes EducatorCertified Yoga teacher, Assistant Professor At Tilak Maharashtra Vidyapith, [email protected]

“We eat sweets, spicy items in Diwali like we are waiting to have these since years! But this can lead to indigestion, constipation, bloating, uneasiness which can spoil festive mood.”

1. Do not skip breakfast. Add Diwali faral as a side dish to your breakfast.

2. Keep watch on portion size. Portion control is important.

3. Chew some seeds of ajwain, helps fight flatulence.

4. Have lemon water or hot ginger lemonade early morning and after meals. It helps digestion. (Add lemon + ginger juice 1 tablespoon with pinch of asafetida & saidhav salt)

5. Try to add proteins in every meals example: milk, homemade low fat paneer , curd/buttermilk, dal/sprouts variety, nuts , soybean & its products etc.

6. Do not eat Faral on empty stomach. It may lead to increase in your acidity & indigestion.

7. “Devil’s tree” (Alstonias cholaris) has medicinal properties & its juice is beneficial on indigestion. In Konkan, this juice is taken before having faral. Try out under expert guidance!

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7. Dt. Sanjali EkatpureM.Sc. Nutrition and DieteticsExecutive committee member (IAPEN Pune chapter)Freelance Nutrition [email protected]

1. Make your delicacies at home using healthier cooking methods and by selecting safe ingredients.

2. Eat Mindfully: We have our gazettes around while eating. This can keep us deprived of satiety signals and leads to overeating. Eat Diwali delicacies slowly, with attention, and relish small portions.

3. Eat Diwali faral in the early hours of the day for better digestion of food. Regular breakfast and lunch could be combined with limited Diwali feasts. Limit rice, starchy food in that meal.

4. Do not skip meals: It’s a general notion of fasting before feasting! If you have your meals on time, the brain won’t allow you to overeat!

5. Keep dinners light: Salads, soups, sautéed vegetables, mix dals, vegetable pulao, grilled chicken/fish etc. can provide the essential nutrients.

8. Dt. Neha GorePGSSN (SNDT, Pune), Certified Diabetes EducatorDietician at Dr.Shailaja Kale Diabetes and Speciality clinic, Pune [email protected]

“Make moderation your key mantra this Diwali.”

1. Avoid fried foods from shops. Opt for baked or steamed options or choose homemade fried snacks.

2. Make fruits your best friends. Maida and sugar in the sweets can make you constipated; fruits can come to the rescue.

3. Have atlease one home-cooked meal – Load up on fiber, vegetables, salads, and other nutritious stuff to off-set the sugar and carb-loading.

4. Avoid fizzy drinks – Sipping fizzy cold drinks would make you dehydrated and increase your calorie intake.

5. Avoid calorie bombs – Avoid alcohol. Cocktails which are a combination of alcohol and juices should also be avoided as they are a calorie bomb and are equally dehydrating.

Diwali is the beginning of the winter season, which naturally increases our metabolism! We feel hungrier and so indulge into delicacies. It’s high time to rethink - “Does prosperity necessarily mean OVER FEEDING?”

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9. Dt. Sidra PatelB.Sc. (Food, Nutrition & Dietetics)[email protected]

“Essential ingredient swaps while making faral will surely reach you to the goal of a healthier diwali!”

1. Replace sugar with jaggery or stevia. Stevia can make feral diabetes-friendly.

2. Replace refined flour with Ragi flour or whole wheat flour for making ladoos, halwas, shakkar pare, sev, papdi, etc. Use of millets instead of wheat can make faral gluten-free.

3. Replace full fat milk with skim milk to cut down the load of saturated fats.

4. Replace dairy with soy milk, and other nut milks. This can make faral lactose free.

5. Replace creamy toppings with fruits and nuts.

10. Dt. B.S. KUSUMA SETTY M.sc (Nutrition and Applied Dietitics) Former dietician at VLCC Slimming centre, Chief dietician at Shivam Hospital and Olympia Fitness Center, Jodhpur 5 years of experience [email protected]

“This festive period can ruin your healthy weight loss regime, due to excessive eating and sweet craving and also a lazy lifestyle. Be cautious!”

1. Keep a tight control on portion size especially when the variety seems endless.

2. Avoid fried and sugar dipped foods.

3. Prepare dry fruit ladoo and ragi ladoo instead of gulab jamun and rasgulla. Opt for dry fruits over deep-fried sweets and use dates syrup, honey or maple syrup instead of sugar.

4. Never store excess sweets and chocolates post Diwali.

5. Use green leafy vegetables such as fenugreek leaves, spinach, coriander or mint while making salted snacks.

6. Drink enough water as it helps to alleviate false hunger.

7. If you have consumed one meal heavily then compensate for the next meal by having clear soup/ salads/fruits/skimmed milk or yogurt.

8. Look for ways to keep yourself active throughout the day.

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11. Dt. Sayali RamdasiM.Sc. RDClinical Nutritionistsayaligosavi92@gmail-com

“Avoid readymade faral. If we prepare Diwali faral in our kitchen, it is possible to make it more healthy.”

1. Make use of Microwave or Air fryers: Just brush karanji / chakli with oil and use air fryers or oven baking.

2. Try to use healthy base ingredient: Use whole wheat flour or oats flour or mix flours.

3. Use healthier substitutes like skimmed milk, skimmed milk powder to increase protein content and cut down on fats. Use desiccated coconut with less fat content. This will also increase shelf life of the food.

4. Make use of natural sweeteners like dates or raisins or gulkand or honey. Use natural sweetness of fruits in the recipe which will also make the dish innovative and low calorie.

5. Making chiwda more healthy by using wheat, jawar or bajra puffs or makhana.

6. Use appropriate temperature for frying: Not frying at proper temperature (<150 degrees) can lead to excess absorption of oil.

7. Make use of non-stick utensils: For making sweets in Diwali if we use non-stick utensils then quantity of ghee or oil can be reduced.

8. Wise use of oil or ghee: Make use of home-made ghee rather than dalda (vanaspatitup). Do not reuse the oil.

12. Dt. Sayali PitaleM.Sc. (Nutrition and Dietetics)Clinical Nutritionist, Sayali EnterprisesThe Meal Advisors, Wellness Center,Pune, 11 years of [email protected]

1. Refined oils are considered best option for frying food. Can use Peanut oil, sunflower oil, soyabean oil, safflower oil for deep frying.

2. Avoid using same oil for deep frying. It can be used for curries or other vegetable preparations.

3. Use homemade ghee or A2 Cow’s ghee for required preparations.

4. Prepare Mix dal flour ladoo, fresh coconut ladoo with mix dry fruit powder.

5. Make use of oven for preparations like Namakpare, shankarpale, chakli, chiwda.

6. Prepare porridges like daliya kheer, sweet potato basundi with walnuts, almonds, raisins as sweet preparations.

7. Have a bowl of soup or vegetable juice with before you eat pharal.

8. Add salad leaves, carrot, Tomato and few drops of lime juice in chiwda while eating. Use buttermilk dip with preparations like Namakpare, Mathri, chakli.

9. Use small bowl or plate to serve pharal. Share your plate with family members or friends.

10. Consume only 1 portion of any pharal item at a time.

“Preparing faral at home and using healthier variations is the key to celebrate guilt free diwali!”

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13. Dt. Falguni BorkarM.Sc. CDEDietician at Hinduja Hospital, [email protected]

“Family get-togethers during Diwali call for exchange of sweets and other Faral items. However we have to keep in mind that enjoyment and health goes hand in hand.”

1. Plan out your exercise regime well in advance. Start your day with a brisk walk.

2. Enjoy every bite of the sweet. When you eat, concentrate on what you are eating.

3. Strictly avoid maida [refined flour].

4. Avoid late evening snacking. If you opt for sweets, consume it in the morning time.

5. Keep a check on the protein intake. Consuming a protein rich snack in between your meals helps keep you satiated.

6. Add a lot of fibers to your diet in the form of salads and fruits.

7. Keep sipping in Small portions of liquids like lime water, Jeera water, barley water,Tulsi leaves water, Buttermilk which also reduces your hunger pangs.

8. Consume a blend of nuts & seeds like Apricots, Walnuts, Sesame sunflower seeds, Almonds.

9. Prepare only limited portion of sweet items at home.

10. Always share faral plate with someone so that you don’t end up eating too much.

14. Dr. Sonali WagleM.Sc. Ph.D. RDClinical Nutritionist,Certified Diabetes [email protected]

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Post-Diwali Detox Diet Plan

15) Post-Diwali Detox Diet Plan


RECIPE CORNER Dt. Pranathi SaiM.Sc. Food & Nutritional sciencesDepartment of Nutrition & DieteticsDharana in Hilton Shillim wellness retreat,Shillim, Lonavala, [email protected]

By fact, it’s one of our most favourite festival hence we tend to eat huge quantities, but remember it does makes you increase your ponds and toxins in the body, most of our sweets are made up of white sugar and refined flour which is hard to digest and flooded with toxins which sits on your intestine and makes you to decrease the absorption of essential nutrients in the body.

To eliminate this toxins out of your body one must has to undergo the detox program or at least a detox diet, hence below is the diet plan to choose post Diwali day in order to flush out your toxins out of the body.

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15) Post-Diwali Detox Diet Plan


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RECIPE CORNER

Section - 2: Healthy Alternatives for Diwali Faral

A. NAMKIN FARAL ITEMS

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Palak shev

1. Gram Flour [besan] – 1 cup

2. Rice flour – 3/4th cup

3. Ragi Flour – 1/4th cup

4. Spinach – 1 bunch

5. Lemon juice – 2 tea spoon

1) Palak shev

Ingredients:

RECIPE CORNER

Palak shev is a replacement made for normal besan shev. Comparison of palak Shev and regular shev:

Preparation:1. Wash and grind spinach leaves to fine paste.

2. Mix all the other ingredients in a flat pan.

3. Add 1 table spoon hot oil in the dry ingredients.

4. Add spinach paste slowly to make a soft dough

5. Heat oil in a pan.

Tips:1. You can make different colored and flavored shev by using tomato, beet root or mint leaves.

2. Do not take excess of ragi flour, shev may become soft.

3. Do not take more rice flour, shev may become too hard.

4. Fry on low heat, high heat will turn the colour of shev brown.

6. Salt

7. Black pepper powder- 2 tea spoon

8. Sesame seed powder- 1 tea spoon

9. Ajwain powder – 1 tea spoon

10. Oil – for frying.

6. Grease Shev maker with little oil.

7. Put small portion of dough in it.

8. Make shev directly in the oil.

9. Fry on low to medium heat.

Regular shev Palak shev

Made out of besan Contains two more grains which increase protein content as well as iron and calcium content.

No added fiber Palak adds up fiber as well as iron Lemon juice enhances absorption of iron

Looks regular Looks colorful May cause acidity, gases

Because of added rice flour it is soothing to the stomach.

Palak shev

Dt. Anagha ArkatkarConsultant Dietician Shashwat Hopital, Pune [email protected]


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2) Jowar Amaranth Poha Chiwda


Ingredients:

RECIPE CORNER

This is a healthier alternative to rice poha. Jowar poha and rajgira puffs are rich in fibers and calcium. Glycemic index of this chiwda is lower than regular chiwda. Therefore good for those with diabetes.

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• 1cup rajgira (popped in a kadhai on low flame)

• 2 tbsp oil (cold pressed oil is a better option)

• 2 tbsp ground nuts, almonds, pista, roasted chana each

• Handful of washed dried and finely chopped curry leaves

• 4 finely chopped green chillies

• Mustard for seasoning

• 2 tsp turmeric

• 1 tbsp sliced dry coconut

• Salt and little sugar to taste

500 gms Jowar poha

Preparation

1. Heat little oil in a kadhai. Roast chana and nuts. Keep aside.

2. Add remaining oil. Add mustard seeds. When they crackle add finely chopped curry leaves and chillies, fry till they turn crisp.

3. Reduce the flame and add Jowar poha. Roast on low flame stirring in between till the poha becomes crisp. Add rajgira puffs.

4. Season with salt and sugar. Add the roasted nuts and gram. Cool and store in an airtight container.


Dt. Arti BalseBSc (Nutrition), PG Diploma (Dietetics), RD.Consulting Dietitian and [email protected]

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Oats - corn flakes Chivda

3) Oats - corn flakes Chivda


Ingredients:

RECIPE CORNER

• Oats 200gm• Nylon poha 200 g• Corn flakes 150 g• Roasted chana dal 50 g• Peanuts 50 g• Curry leaves 10 leaves• Mustard seeds ½ tsp• Hing 1/4th tsp• Green chilies 2• 2 tsp oil• ½ spoon red chili powder• ½ tsp haldi powder• Salt to taste

Preparation:

1. Roast oats, corn flakes, poha separately for 5 minutes on a medium flame or till crispy.

2. In a pan add 2 tsp oil. Add mustard seeds. Once they splutter, add hing, curry leaves and green chillies.

3. Add peanuts and roasted chana dal and cook for 2 minutes.

4. Add oats, corn flakes and poha. Mix well.

5. Add all the spices and salt. Mix well.

6. Cook on a medium flame for 5 minutes and its ready!

This is a healthier version to regular poha or murmura chiwda. It is rich in fibers.

Oats - corn flakes Chivda

Dt. Kruti ModiClinical DietitianM.Sc. (Foods, nutrition, and dietetics)Registered with Dubai Health [email protected]

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4) Kurkura Makhana Chivda


Ingredients:

RECIPE CORNER

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• 20 gm roasted channa dal

• 50 gm roasted sprouts

• ¼ katori coriander

• 1 tbsp mint leaves,

• 1 tbsp curry leaves

• 5ml oil, ingredients for tadka

• Salt, powdered sugar, chilli powder as per taste.

100 gm Makhana

Preparation:

1. Dry roast makhana.

2. Prepare tadka using oil, mustard seeds, hing powder. Add coriander, mint and curry leaves. After the leaves turn crispy, add haldi powder, red chilli powder. Turn off the gas.

3. Allow it to cool. Then add roasted makhana, roasted sprouts, roasted channa dal, salt and little powdered sugar. Mix well.

Serves: 2

Dt. Vaidehi OakConsulting dietician: Patankar Hospitaland Biniwale Clinic PuneCertified nutrigenomics [email protected]

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Crispy millet chakli

• • 1 cup rice flour

• ½ cup roasted gram

• ½ cup roasted split green gram

• 2 teaspoons red chilli powder

• 2 tablespoon cumin seeds, sesame seeds

• 2 pinch asafoetida

• 4 tablespoon butter

• Oil for frying (optional)

• Salt as per taste

2 cups mixed millet flour

5) Crispy millet chakli


Ingredients:

RECIPE CORNER

You can make chakli / murukku of various millets like ragi, Kodo millet, foxtail millet, quinoa, barnyard millet, proso millet, etc. You can select anyone or any combination. Munch on this fiber-rich, iron-rich savoury crispy snack guilt-free! Enjoy the taste of goodness.

Preparation-1. Grind roasted gram and moong dal separately to fine flour. Transfer to a mixing bowl.

2. Add millet flour and rice flour to the mixing bowl.

3. Add all the spices and butter.Mix thoroughly.

4. Start kneading the dough by sprinkling water carefully. Knead it to smooth dough.

5. Cover it and keep for 15 minutes.

6. If the dough seems tightened, sprinkle some water and knead again.

7. Take a banana leaf and grease it with oil.

8. Take a small portion of dough and place it inside the chakli press (star shape). Make small swirls and keep the chaklis ready.

9. You can bake the chaklis or fry them.

Serves: 10 chaklis Crispy millet chakli

Dt. Prachi BohoraM.Sc. (Nutrition and Dietetics)Registered Dietitian and Diet Consultant,UK Certified Diabetes Educator, Nutrigenomic expertDirector, [email protected]

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Baked Chakli

6) Baked Chakli


Ingredients:

RECIPE CORNER

This chakli is a low fat alternative to regular fried chakli.

•

• 65 gm (½ cup) split roasted gram (dalia or phutana), powdered in a blender

• 1/8 tsp baking soda

• 1 tsp red chilli powder

• 1 ¼ tsp salt

• ¼ tsp hing or asafetida

• 40 gm (¼ cup) sesame seeds

• 2 tbsp oil, heated until hot but not smoking

• 175 ml (¾ cup) water

240 gm (1 ½ cups) rice flour

Preparation

• In a large mixing bowl, mix rice flour, roasted gram powder, baking soda, red chilli powder, salt, asafoetida, sesame seeds and mix well.

• Pour the hot oil into the flour mixture, mix with a spoon and work with your fingers until the oil is mixed into the flour. Pour in the water and make a smooth dough. Do not over mix.

• Line a baking tray with grease proof paper. Put the dough into a chakli press and make swirls. Alternately put the dough into a piping bag fitted with a star nozzle and pipe swirls.

• Bake in a preheated oven at 160 degrees centigrade/320 F for 25 to 30 minutes or until golden brown.

• Note: The cooking time varies for different ovens. Mine took 25 minutes but keep your eyes open once 15 minutes are up! If you find them getting over browned, then take the tray out and allow to cool.

Serves: 13 servingsBaked Chakli

Dt. Tanvi GhadavleB.Sc. Dietetics, M.Sc. Clinical Nutrition & DieteticsCertified Diabetes educator, M.D Alternative MedicineClinical Nutritionist, Hinduja Hospital, Mahim, MumbaiCo-founder - Diet ExpressEmail address: [email protected]

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Namkeen Karanji

• For Cover:

Whole wheat flour- 1 bowl

• Water - Half bowl

• Rice flour -2 tsp

• Oil - 2 tsp

• Carom seeds ¼ tsp

• Salt for taste

•

7) Namkeen Karanji


Serves: 8-10medium sized Karanji

Ingredients:

RECIPE CORNER

This is low calorie version of regular karanji as sugar is not used. It also contains more fibers as wholewheat flour is used instead of maida. Samosa can also be made with same ingredients. Shelf life of this dish is around 15 days.

Preparation:1. Mix all ingredients for cover and add hot oil into it.

2. Knead with the help of water into a soft ball.

3. Make equal sized balls. Make a small Puri.

4. Fill the stuffing in the middle of Puri.

5. Fold into half and close the ends tightly

6. Deep fry into oil. Garma garam Karanji is ready!

• Dry coconut grated- 1bowl

• Sesame - 1/4 bowl

• Badishep - 2tsps

• Garam masala - 1tsp

• Cumin powder -1/2tsp

• Coriander powder -1/2tsp

• Red chilli powder - 1tsp

• Amchur powder -1/4 tsp

• Mix well all ingredients

and keep aside.

• For stuffing -

Namkin Karanji

Dt. Amruta NejeB.Sc. (Food Technology and Management)Certificate course in Nutrition & DieteticsDietician and gym instructor (URJA Nutrition and Fitness zone)[email protected]

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Baked methi craker

8) Baked methi craker


Ingredients:

RECIPE CORNER

• 1 cup whole wheat flour • ½ cup finely chopped fenugreek (methi)• ½ tsp turmeric powder (haldi)• 1 tsp chilli powder• 1 tsp coriander-cumin seeds (dhania-jeera) powder• 2 tsp balck and white sesame seeds • 2 tsp oil + ½ tsp oil for greasing• Salt to taste

Preparation:

1. Combine all the ingredients in a bowl and knead into stiff dough using enough water. Keep aside for 10 to 15 minutes.

2. Divide the dough into 20 equal portions and roll out each portion into a circle of about 3" diameter or make triangles.

3. Grease a baking tray using oil, place 6 to 8 puris at a time on it and prick all over using a fork.

4. Bake in a pre-heated oven at 180°c (360°f) for 15 to 20 minutes or till the puris are golden brown, turning them once in between.

5. Repeat with the remaining dough.

6. Cool and store in an air-tight container.

Baked methi craker


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Baked Multigrain Mathri Recipe with Italian Flavors

9) Baked Multigrain Mathri Recipe with Italian Flavors


Ingredients:

RECIPE CORNER

• 1 cup Whole Wheat Flour• 1/2 cup All Purpose Flour (Maida)• 1/2 cup Ragi Flour (Finger Millet)• 1/2 cup Olive Oil• 1 teaspoon Italian seasoning, (or rosemary and thyme)• 1 teaspoon Baking powder• Salt, to taste• 1 teaspoon Black pepper powder, freshly crushed• Milk, or yogurt to knead the dough

Preparation:

1. Preheat the oven to 200 C and grease a baking tray with olive oil or butter.

2. Begin by combine all the dry ingredients in a large mixing bowl. Add the olive oil and combine it into the flour mixture to get a coarse crumb like texture.

3. Gradually add the milk or the yogurt and knead to make a soft and smooth dough. Add the milk or yogurt little at a time, else you will have a dough with too much moisture. Knead well for about 5 minutes. Add the two tablespoons of olive oil on the top and knead again.

4. Roll the dough and using cookie cutters of desired shape, cut the mathri's.

5. Prick them evenly with a fork and place them on the greased baking tray. Proceed the same way with the remaining dough portions.

6. Bake the mathri's in the preheated oven for about 15 minutes until golden brown. Remove from the oven and allow them to cool completely. The Multigrain Mathris continue to cook and get crisp in this cooling process.

7. Serve these Delicious Baked Multigrain Mathris plain or along with Sweet and Spicy Tomato Chutney, Tangy Bell Pepper Hummus or even a Mexican Chilli Bean Dip.

Baked Multigrain Mathri Recipe with Italian Flavors


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Beetroot and Methi Mathri

10) Beetroot and Methi Mathri


Ingredients:

RECIPE CORNERDt. Namrata Manyal Bsc.Dietetics, PGD Clinical Nutrition & Dietetics (Diabetes & Heart Health)Registered Dietician & Clinical NutritionistFounder & Nutrition Consultant at Undiet with Namrata Nutrition Consultant at Halani Healthcare, Sion. MumbaiFreelance Medical [email protected]

This is a fantastic snack during the festive season. Traditionally it is made with a combination of wheat flour and refined flour (maida), added spices and deep fried. To make it more nutritious, a portion of vegetable is added to it, and a cereal-pulse flour combination is used. It is a baked dish. The addition of herbs like powdered jeera, ajwain and black pepper improves digestion and adds on to anti-oxidants. Til or seasame seeds are a great source of calcium, fibre, protein and are loaded with good fats. So follow this recipe and enjoy your Diwali chai-time.

• • Oat flour / Brown rice flour 100 g (1 cup)

• Beetroot juice 100 ml

• Ajwain ½ tsp

• Black pepper ½ tsp

• Jeera powder ½ tsp

• Kasuri methi 1 Tablespoon

• Salt As per taste (or if any restriction)

• Baking soda A pinch

• Ghee ½ Tablespoon

Besan 25 g (1/4th cup)

Preparation:

1. Mix besan and oats flour.

2. Add all spices & ghee.

3. Add beetroot juice and mix well.

4. Allow the dough to rest for 30 minutes.

5. Preheat the oven at 180 °C.

6. Roll the dough into small circles and arrange on a well greased baking sheet.

7. Bake for 20 minutes, turn the mathris over and bake for another 10-15 minutes or until well-cooked.

Serves: Makes 8 MathrisBeetroot and Methi Mathri

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Bhakarwadi With A Twist

11) Bhakarwadi With A Twist


Ingredients:

RECIPE CORNERDt. Fagun GandhiM.Sc. (Clinical nutrition and Dietetics)Registered dietitianWorking at Tata memorial hospital with [email protected]

Bakarwadi or Bhakarwadi, is a traditional North Indian sweet and spicy snack , popular in Maharashtra, Gujarat and Rajasthan, and widely available in the markets of Pune. It is made from gram flour dough made into spirals stuffed with a mixture of coconut, poppy seeds and sesame seeds. It is then fried until it gets crispy. It can be stored for weeks and enjoyed specially during Diwali.

To make bhakharvadi a healthy option during festive season traditional coconut and poppy seeds are replaced with soya granules. It can be made by baking instead of frying .

STUFFING

OUTER LAYER

1 ½ Cup soya granules

• ½ Tbsp Oil

• ¼ Cup Dates and Tamarind Chutney (Khajur Imli Chutney)

• 1 Tbsp Powdered Sugar

• 1 Tbsp Coarsely grinded Coriander Seeds

• 1 Tsp Red Chilli Powder

• 1 Tsp Corinader Powder

• 1/2 Tsp Garam Masala Powder

• 1 Tsp Coarsely Grounded Fennel Seeds (Sauf)

• 1 Tsp Sesame seeds

• 2 Tbsp roughly chopped pieces of Cashew nuts and Almonds

• 1 Tbsp Golden Raisins

• 3 - 3 1/2 Tbsp water

• ¾ cup gram flour (Besan)

• ¼ cup wheat flour

• 2 tbsp oil

• ¼ +1/8 cup water

• Salt to taste

•

Bhakarwadi With A Twist

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11) Bhakarwadi With A Twist


Serves: Makes aprrox 300 g of bhakharvadi Preparation

STUFFING

1. In a pan heat oil and add dates and tamarind chutney, powdered sugar, coarsely ground coriander seeds, red chilli powder, corinader powder, garam masala powder, coarsely grounded fennel seeds (sauf), sesame seeds, roughly chopped pieces of cashew nuts and almonds, soya granules and golden raisins.

2. Mix everything. Keep flame low.

3. When everything is mixed well, add water 1 spoon at a time. We need to add water only till the mixture gathers in to a ball.

4. Cook only till the mixture becomes like a paste.

5. Take it out in a bowl and let it cool down completely.

OUTER LAYER

1. In a bowl mix gram flour, wheat flour, oil & salt to taste.

2. Using required water knead medium soft dough. Dough is ready for outer layer.

BHAKHARWADI

1. Divide dough in to two portions with greased hands.

2. Using wheat flour for dusting roll it to thin roti shape.

3. Make square shape by cutting off sides using a knife.

4. Using a brush apply water.

5. Place a thick layer of stuffing on half of square leaving little space on all sides.

6. Trim any excess dough using a knife.

7. Soft bhakarwadi is little thick & long & should be about size of finger.

8. Cut pieces of soft bhakarwadi.

9. Transfer it to a plate.

10. Prepare remaining bhakarwadi in same way.

11. Put it in fridge for 30 min to set.

12. Brush oil over the bhakharwadi

12. Bake in prehated oven of 220 degree Celsius for 20 minutes.

13. Allow it to cool down completely & then store in air tight container for about 7 days.

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RECIPE CORNER

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Dr. Sonali WagleM.Sc. Ph.D. RDClinical Nutritionist,Certified Diabetes [email protected]

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RECIPE CORNER

B. SWEET FARAL ITEMS

28

Section- 2: Healthy Alternatives for Diwali Faral


TM

Paan Coconut Burfi

13) Paan Coconut Burfi


Preparation:

1. Wash beetle leaves and grind to a fine paste.

2. Mix all the ingredients except nutmeg and cardamom powder, in a pan and keep it on low heat.

3. Keep stirring occasionally. The mixture will start to thicken.

4. Now stir constantly. It should not stick to the pan.

5. After it forms a thick bulk, add nutmeg and cardamom powder, mix properly.

6. Spread on a greased tray. Pat gently, cool it and cut into even pieces.

RECIPE CORNER Dt. Anagha ArkatkarConsultant Dietician Shashwat Hopital, Pune [email protected]

Paan Coconut burfi is a replacement for regular coconut burfi. Now adays we do not use beetle leaves regularly. They are known for their digestive, antiflatulent and antioxidant properties. By adding in coconut burfi, it will add up to a special taste as well as healthy nutrients to it.

Coconut burfi Paan coconut burfi

No fiber Beetle leaves and gulkand is added fiber and are known digestive stimulants.

No added nutrients Beetle leaves gives extra calcium (390mg/100gm) and iron(8.1mg/100gm) Gulkand has a soothing effect.

Looks regular Gives a beautiful green colour.

1. Grated Coconut – 2 cups

2. Beetle leaves (Paan) - 10 no

3. Gulkand – 100 gm

4. Khus syrup- ½ cup (optional)

Ingredients:

5. Milk powder – 4 tsp

6. Dry fruit powder -2 tbsp

7. Cardamom powder – 1 tsp

8. Nutmeg powder- 1 tsp

Tips:1. Cook on low flame to retain the green colour.

2. No need to add sugar as Gulkand milk powder are sweet in taste.

29

Paan Coconut Burfi


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Omega Burfi

• Deseeded dates- 1 Bowl

• Hot Water - Half Bowl

• Oats- Half Bowl

• Almonds-1/4 Bowl

• Melon seeds- 1/4 Bowl

• Ghee -2 teaspoons

• Cardamom powder as per taste

• Nutmeg powder as per taste

14) Omega Burfi


Serves: 8 medium-sized cubes of burfi

Ingredients:

RECIPE CORNER Dt. Amruta NejeB.Sc. (Food Technology and Management)Certificate course in Nutrition & DieteticsDietician and gym instructor (URJA Nutrition and Fitness zone)[email protected]

This burfi is a rich source of omega 3 fatty acids. It contains less calories compared to traditional burfi as no direct sugar is used and ghee used in very less quantity. It is a perfect sweet dish for calorie conscious people this Diwali!

Preparation:1. Soak deseeded Dates in hot water for 15 min.

2. Heat ghee in saucepan and add almonds and melon seeds. Roast for 2 minutes. Keep aside.

3. Grind soaked dates to make a fine paste.

4. Roast Oats until they leave an aromatic flavour. Grind in mixer to make powder.

5. Grind nuts into coarse powder.

6. Now Heat ghee in a saucepan. Add dates puree and sauté for 5 minutes.

7. Add roasted oats powder, mix well. Add coarse nuts powder.

8. Mix well until it forms even mass. Add ghee only if needed.

9. Spread the mass in a dish previously greased with ghee. Garnish with almonds and melon seeds. Cut into cubes.

10. Keep in refrigerator for cooling.

11. Serve with milk or can be eaten alone.30

Omega Burfi


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5-minute Coconut burfi

½ cup coconut

½ cup powdered mix nuts

Pinch of cardamom

Date paste or jaggery syrup (just enough to bind)

15) 5-minute Coconut burfi


Ingredients:

RECIPE CORNERDt. Prachi BohoraM.Sc. (Nutrition and Dietetics)Registered Dietitian and Diet Consultant,UK Certified Diabetes Educator, Nutrigenomic expertDirector, [email protected]

This is a quick, vegan, sugar free healthy treat !

1. Mix everything.

2. Roll into balls or shape into squares. Relish!

5-minute Coconut burfi

31

Preparation:


TM

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32


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Date Fig Pedha

17) Date Fig Pedha


Ingredients:

RECIPE CORNER

Date fig pedha is very healthy compared to normal khoa pedha. It is rich in iron and calcium.

Magaj seeds are good source of antioxidants, zinc and omega 3 fatty acids.

• • 50 gm dry figs

• 25 gm milk powder

• 25 gm almond powder

• 25 gm magaj seeds

• 50 gm desiccated coconuts (for coating)

50 gm dates

Preparation

1. Blend dates figs after removing seeds of dates.

2. Add milk powder, magaj seeds, and powdered almonds. Mix well.

3. Make small balls or pedhas and roll in dessicated coconut.

Dt. Vaidehi OakConsulting dietician: Patankar Hospitaland Biniwale Clinic PuneCertified nutrigenomics [email protected]

Serves: 10-12 Pedhas

33

Date Fig Pedha


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Ragi Oats Laddoo

18) Ragi Oats Laddoo


Ingredients:

RECIPE CORNER Dt. Arti BalseBSc (Nutrition), PG Diploma (Dietetics), RD.Consulting Dietitian and free [email protected]

This is a healthier, high fiber, calcium and iron-rich alternative for rawa or besan laddoo.

•

• 2 cups roasted and powdered oats

• 2 tbsp mixed nuts

• 4 cups jaggery powder

• 1 1/2 cups ghee

• 1 tsp cardamom powder

• ½ cups Gondh powder

(popped on low flame with little ghee).

• 2 tbsp Gardencresse seeds (Aleev)

4 cups ragi

Preparation

1. Heat the ghee. Add Ragi flour roast till it becomes fragrant.

2. Add oats flour roast for some time.

3. Add powdered gondh. Add Aleev seeds. Cool slightly.

4. When slightly warm mix in jaggery powder. Make laddoos and decorate with nuts.

Ragi Oats Laddoo

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Moong Dal Laddu

19) Moong Dal Laddu


Ingredients:

RECIPE CORNER

• 1 ½ Cup moong dal• 1 Cup ghee or clarified butter• 1 Tsp cardamom powder• 1 Cup powdered sugar • Handful mixed nuts like almond, cashew, and pista finely chopped

Preparation

1. Soak moong dal for one hour. This is very important don’t skip this step.

2. Drain all the water and spread this dal on a towel to get air dry before roasting.

3. Now take a heavy bottom kadhai and dry roast this dal on a medium to low flame. Keep stirring it. This step usually takes 30 minutes. Do not hurry at this point as dal can be burnt very fast. Add 1 tsp ghee.

4. By this time moong dal changes to golden color and a nice aroma start coming.

5. Remove the kadhai from the flame and let it cool down completely.

6. Meanwhile, powder the sugar.

7. Chop all nuts and keep it handy.

8. Grind the roasted dal to the coarse powder and add this in a mixing bowl.

9. To this add cardamom powder and sugar.

10. Melt the ghee and then mix. Add ghee gradually till every grain of dal is soaked in ghee. 3/4 cup ghee is enough for making laddus. Mix nicely and start making laddus.

11. Take a tbsp mixture in your palm and roll into ball shape. In between put a little mixture of dry fruits and gently close the opening.

12. Follow the same process with the rest of the mixture. Serve them at room temperature.

Moong dal laddu is a healthier alternative to basan laddu as besan can be gas forming. These laddus have a soft and grainy texture with a nice aroma.

Moong Dal Laddu


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Healthy Poha Laddoo

• Rice Flakes - 1 Cup [60Grams]

• Jaggery - ½ Cup

• Ghee - 3 Tbsp

• Cashewnuts - 4 To 5 No

• Black Raisins-7 To 8 No

• Cardamom Powder - ½ Tsp

• Crushed Walnuts – 3 No

20) Healthy Poha Laddoo


Serves: 3 Nos

Ingredients:

RECIPE CORNER Dt. Falguni BorkarM.Sc. CDEDietician at Hinduja Hospital,[email protected]

This Is A Healthy Alternative For Rawa Or Besan Laddoos.

Preparation

1. Sieve The Rice Flakes And Dry Roast Them Until It Is Golden In Color.

2. Melt The Jaggery.

3. Heat Ghee And Alongside Break The Cashews, Add Raisins To It.

4. Take All The Powdered Ingredients In A Mixing Bowl And Add The Heated Ghee To It.

5. Make Laddoos With It.

Healthy Poha Laddoo

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Oats and Nariyal Laddu

• Coconut powder - 100 gm

• Milk popwder - 100 gm

• Oats - 100 gm

• Unrefined sugar (khand) – 10 tsp (50 gm)

• Almonds- 10 gm

• Pista - 20 gm

• Ghee – 4 tsp (20 gm)

• Milk - 1/2 cup

21) Oats and Nariyal Laddu


Preparation:1. Dry roast oats and almonds in a pan and grind well in a grinder.

2. Heat a pan, add ghee. Mix coconut powder, oats and almonds powder, milk powder, milk and sugar. Mix well. Heat till it mixes well and thickens.

3. Now let the mixture cool and make laddo. Garnish with pistachios.

Ingredients:

RECIPE CORNERDt. Zia AlviB.Sc. (Home science, Food and Nutrition)DNHE, CFN from IGNOUPGDDTN from Jamia [email protected]

Serves: 5Oats and Nariyal Laddu

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Peanuty besan choco laddoos

• • 200 gms crunchy peanut butter

• 1 teaspoon cinnamon powder

• 2 teaspoons melted dark chocolate

• Powdered Sugar as per taste

1 cup chickpea flour

22) Peanuty besan choco laddoos


Ingredients:

RECIPE CORNER

It is a vegan, gluten free, healthy laddu with a twist.

Serves: 15 laddoos

1. Roast the chickpea flour in a heavy bottom pan on a low flame till light brown.

2. Once done, switch off the flame and add the peanut butter. Mix well with a spatula and once cool mix thoroughly with your hands.

3. Now add sugar and cinnamon powder. Form laddoos.

4. Melt the chocolate on a double boiler and drizzle on the laddoos.

5. Serve them in decorative paper liners for a festive look.

Peanuty besan choco laddoos


38

Preparation:


TM

Crunchy Munchy Oats Ladoos

1 cup rolled oats

2 tbsp jaggery powdered

2 tbsp low fat milk

1 tbsp finely chopped walnuts

1 tbsp finely chopped almonds

1 tsp golden raisins (small)

2 tbsp sesame seeds

2 tsp ghee

½ cardamom

23) Crunchy Munchy Oats Ladoos


Ingredients:

RECIPE CORNER Dt. Saba FirdousMasters in Human Nutrition and Public Health (London, UK.) Masters in Dietetics and Food Service Management (India) Eminent Speaker and Content [email protected]

Grandmas unfailingly advise their grandchildren to have a bite of irresistible ladoo on Diwali. Crunchy Munchy Oats Ladoo is a nutrient-dense tasty treat with immeasurable benefits laced with cardamom. These ladoos are rich in fibers. Jaggery and sesame seeds help boost iron levels.

Preparation:1. Heat a non-stick pan and dry roast oats for 3 minutes and sesame seeds for 2 minutes

separately and keep it aside to cool completely.

2. Heat ghee and jaggery together on low flame for 1 minute whilst stirring continuously.

3. Take a flat plate / thali mix all dry ingredients thoroughly when cool.

4. To the mixture add milk for binding and mix well to separate them in 8 small balls of equal size. Serve them fresh!

Crunchy Munchy Oats Ladoos

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Baked Shankarpali

• 1 Katori wheat flour

• 1/2katori ragi (nachani) flour

• 1/4 Katori corn flour

• 1/4 Katori mungdal flour

• 1 Katori jaggery powder

• 1 Katori desi ghee

• 1 pinch salt, 1 tsp baking powder,

• 1/2 tsp elaichi powder

• 1/4 Katori Coco + chocolate powder: optional

• Salt 300 to 400 gram (for baking)

24) Baked Shankarpali


Ingredients:

RECIPE CORNERDt. Jayashree ToknekarM.Sc. (Dietetics and Food service management)MA -Yogashastra & QCI certified Yoga teacherConsulting Dietitian and Yoga teacher since 12 [email protected]

Baked shankarpali is a good alternative for fried shankarpali.It also contains ingredients nutritionally superior to maida and sugar in regular shankarpali.

Baked ShankarpaliPreparation:

1. Sieve wheat, nachani, mungdal, and corn flour through a strainer.

2. Add baking powder and jaggery powder, (If you want you can add Coco and chocolate powder)

and mix everything really well.

3. Add elaichi powder followed with melted ghee to the flour and knead the dough. Continue kneading

until dough becomes smooth. It should not be too soft or too hard.

4. Keep the dough aside for 10 minutes. Meanwhile in a vessel with heavy base, add 300 to 400 grams

of salt. Spread it evenly. Cover the vessel and let it heat sufficiently.

5. Grease a plate with some ghee.

6. Pinch small to medium portion from the dough and roll it.

7. Place it on the greased plate. Cut square shape shankarpali but do not separate.

8. Place a net stand on salt the heated vessel. Place the plate with shankarpali over this net stand inside

the vessel and cover it with a lid.

9. Bake the shankarpali for 15 to 20 minutes on low flame and check. If you see that the shankarpali is

brown and turned puffy, it is ready. If not, bake for 3 to 4 more minutes.

10. Turn off the flame and take out the plate. Let the shankarpali cool. Separate the shankarpali and

transfer to a container. Shankarpali is ready to serve!

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Nutty bites

• • 150 gms each of seedless dates and figs

100 gms each of almonds, pistachios and cashews

25) Nutty bites


Ingredients:

RECIPE CORNER

Nutritionally dense treat loved by all. Yummy bhi, healthy bhi!

Serves: 15 pieces

1. Soak the figs in half a cup of water for an hour.

2. Chop the nuts coarsely and dry roast them.

3. Grind dates and figs together

4. In a saucepan, add the fig dates paste and cook for 5 minutes.

5. Add the roasted nuts and mix well

6. Spread it evenly on a greased try and let it set for an hour.

7. Chia seeds can be used as a garnishing agent.

8. Shape it as per your choice and creativity.

Nutty bites


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Preparation:


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26) Chia quinoa date bites


Ingredients:

RECIPE CORNER

It is a high fiber, protein-rich recipe.

• • ¼ cup chia seeds

• 1 tbsp flax seed powder

• ½ tsp cardamom powder

• ½ tsp cinnamon powder

• ¼ cup almonds (chopped)

• Dates paste (5-6 fresh dates) or 3 tbsp mahua flakes*

• ¼ cup peanut butter

• Pinch of salt

¼ cup quinoa

Preparation

1) Mix all the ingredients in a bowl.

2) Microwave or melt in pan peanut butter for 1 minute

3) Pour over the dry ingredients and mix well with hands

4) Bake for 15 mins, cool and cut with knife . If oven is not there than flatten on aluminium tin and keep in fridge to cool than cut into squares or bars.

*Mahua is believed to cure diabetes, while its flowers are said to relieve constipation, hemorrhoids and eye infections and aid in bronchitis symptoms.

Dt. Munazzah QaziB.H.Sc., P.G, R.D, C.D.E.Consultant Sports Nutritionist And A Clinical DietitianNiron Hospital , Santa Cruz, Has Private Set Up At Andheri West. Health And Wellness Speaker [email protected]

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27) Black currant rasgullas


Ingredients:

RECIPE CORNER

These innovative flavoured rasgullas will get you those extra praises this diwali!

• • 3 tablespoon black currant pulp

• 1 cup sugar

• 1 teaspoon purple colour

• 1 litre water

• Lemon juice or vinegar

1 litre milk

Preparation

1. Boil milk in a heavy saucepan. Stir occasionally to prevent from burning and forming cream.

2. Meanwhile, take a pan and place a strainer on it. Line the strainer with a clean muslin cloth.

3. When the milk starts to boil, add lemon juice or vinegar and stir.

4. After the milk has curdled completely and a greenish whey water is visible, switch off the flame.

5. Drain the curdled milk and squeeze off the water completely.

6. Rinse the curdled milk with water to remove the sourness from lemon juice. Hang it for 15-20 minutes.

7. Mash paneer properly with your palm. Add purple colour and mix thoroughly.

8. Make small even balls out of it.

9. In another heavy bottom pan, boil water and sugar till sugar melts. Then add the black currant pulp and stir.

10. Now add paneer balls to this syrup and cook them for 7 minutes on high flame and 10 minutes on medium flame with a lid. Do not open the lid in between.

11. Your flavoured gullas are ready in approx 15 minutes.

12. Let them cool down and then refrigerate for 4 hours.

13. Your high protein antioxidant rich rasogullas are ready! Squeeze out the syrup and enjoy.

Serves: 13 servings



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No Fry Jilebi

• Cashew powder - 1cup

• Peanut powder -1cup

• Sugar - 1 cup

• Water - 1cup

• Orange syrup - 2 tsp

• Ghee to grease hands

• Dry fruits for garnishing

28) No Fry Jilebi


Serves: 8 to 10 medium spiral jilebi

Ingredients:

RECIPE CORNER

This jilebi is a low calorie and high protein version of regular jilebi. Easy to make and tastes great!

Preparation:1. In a pan, add sugar and water, and boil it to make one strand sugar syrup.

2. Reduce the flame, and add the cashew powder. Mix well.

3. Then add peanut powder. Stir until it forms a solid mass and separated from the pan.

4. At the last add orange syrup, keep stirring till it thickens.

5. Spread mixture in previously greased dish, allow it to cool.

6. Roll into thick strands and then make it spiral jilebi like structure with greased palms.

7. Garnish with dry fruits.

8. A healthy and delicious jilebi without frying is ready to serve!

No Fry Jilebi

Dt. Amruta NejeB.Sc. (Food Technology and Management)Certificate course in Nutrition & DieteticsDietician and gym instructor (URJA Nutrition and Fitness zone)[email protected]

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RECIPE CORNER

C. REFRESHING DRINK

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Section- 2: Healthy Alternatives for Diwali Faral


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Lemon and ginger coolant

29) Lemon and ginger coolant


Ingredients:

RECIPE CORNER

• 2 lemons• 2 tbsp honey• 10 mint leaves• 2 tsp finely chopped ginger• 2 cup warm water• 2 spoon chia seeds• 2 cups sparkled water• ¼ tsp black salt

Preparation

1. Grind mint and ginger into fine paste.

2. In a bowl, take 2 cups of warm water. Add mint ginger paste to it. Keep aside for 15 minutes. Use warm water for better penetration of flavours.

3. Strain this mixture. You can store this flavoured water for in refrigerator for a day or two.

4. While serving, add soaked chia seeds, honey, lemon juice and salt in this flavoured water and mix well. Add chilled sparkled water.

Garnish it with lemon and mint leave and serve immediately.

Dt. Kruti ModiClinical DietitianM.Sc. (Foods, nutrition, and dietetics)Registered with Dubai Health [email protected]

Diwali is a Festival of Lights and delicious recipes. However, eating the lip smacking faral items might be unhealthy. So this season, alongwith the healthy alternatives mentioned in this edition, try this healthy, refreshing drink - lemon and ginger coolant. It can be served as a welcome drink too!

Lemon and ginger coolant

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30) Read Previous Issues

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Vol 1 Issue 1 Vol 1 Issue 2 Vol 1 Issue 3READ MORE

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Volume 1, Issue 9December 2018

WINTER SPECIALWINTER SPECIAL

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Vol 1 Issue 9

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Vol 1 Issue 10

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Vol 2 Issue1READ MORE

Vol 2 Issue2READ MORE



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Your Trusted Wellness Partner DIWALI SPECIAL ISSUE...Prefer infused water or limewater, green tea, coconut water etc. 2) Stay away from processed packed food which is high in preservatives,