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My Nutri-Cuisine - Seasonal Recipes and their Nutritional values

Makar Sankrant

Sesame Seed is eaten in this month as it is supposed to be a hot food. In Maharashtra, it is the sign of prosperity and good bonding between people, when given to each other with Jaggery. Nutritionally Sesame seeds (Til) is very rich in Calcium, Protein and when combined with Jaggery, it has a very good combination of all vital nutrients needed for growth, pregnancy and healthy bones.

Ingredient
Ingredient
Amount
Sesame Seeds (Til)
½ cup
Roasted Groundnuts
3 tsp
Jaggery ( soft variety used to make chikki)
½ cup
Ghee
1 tsp
Ghee for greasing
½ tsp
Method
  1. 1. Toast sesame seeds till they are light golden brown. Cool them and keep them aside.
  2. 2. Heat the Ghee in a pan and add Jaggery to it.
  3. 3. Simmer over a slow flame till it caramelised and forms a hard ball when you add a drop in coldwater.
  4. 4. Add the roasted Til and groundnut and mix it thoroughly with the melted Jaggery. The gas flame needs to be put off at this time.
  5. 5. When this is ready pour the entire mixture on the greased Thali. Roll it out into thin sheets using a greased rolling pin.
  6. 6. When it cools down, cut into square pieces and store in air tight container
Note
  • Excellent snack with good concentration of nutrition for all ages.
  • Obesity or restricted calorie diet should consume the quantity as prescribed by their Nutritionist.
  • Nutrition Values*per piece.
NUTRITIVE VALUE
Amount (gm.)(one square Chikki ) Energy(kcal) Protein(gm.) Calcium(mg) Iron(mg)
12 57 1.1 91 0.7
*values as per NIN Nutritive values of Indian foods

Moong Dal Dosa

This breakfast item, with Cereal-Pulse combination,provides a completevegetarian protein intake. South Indian Snacks are soaked, grinded and fermented. This process makes the food easily digestible. It is an active source of vital nutrients like B-complex and other nutrients. This dish is also a good source of folic acid.

Ingredient
Ingredient
Amount
Spilt Green Gram
1 cup
Parboiled Rice ( Ukda Rice)
1 cup
Salt
to taste
Oil
to grease the Tava
Ghee for greasing
½ tsp
Method
  1. 1. Wash and soak Green Dal and Rice in water for 6-8 hours and then drain the water
  2. 2. Grind to a fine paste using little water. The drain water used for soaking can be used for making paste.
  3. 3. Cover and allow it to ferment for atleast 8 hours
  4. 4. Add Salt and check the consistency of batter. Add water if required. The batter has to be dropping consistency.
  5. 5. Heat and grease the non-stick Tava with Oil
  6. 6. Pour the batter on the non-stick Tava and spread it in a circular motion to make a thin Dosa.
  7. 7. Sprinkle Oil on the sides so it is easy to turn.
  8. 8. Serve hot with green Chutney.
Note
  • Good source of breakfast for elderly and growing children. Pregnant and Lactating mothers can eat it more often.
NUTRITIVE VALUE
Amount (gm.) 1 Dosa of med size made from 1 -2 round spoon Energy (kcal) Protein(gm.) Folic acid (mcg)
135 150 4.4 21.1

Puran Poli

March is season of festivals like Holi, Padwa. Puran poli is a favourite dish in Maharashtra, especially made in this season. Puran poli is favourite sweet for children and elders. It is a blend of protein and made from whole wheat flour. Flavourings like Jaiphal and Elaichi will help the dish for easy digestion.

Ingredient
Ingredient
Amount
Chana Dal
450 gm.
Jaggery (Gud)
450 gm.
Wheat Flour (Gehun Ka Atta)
250 gm.
Oil
5 Tsp.
Grated Nutmeg (Jaiphal)
½ tsp
Powdered Cardamom (Elaichi)
50 gm.
Pure ghee
For serving as per taste
Method
  1. 1. Wash the Chana Daal and cook with a little or just enough water.
  2. 2. Drain out the extra water.
  3. 3. Add Sugar or Jaggery to the cooked Daal and cook on low heat until the mixture becomes thick.
  4. 4. Remove from the heat and pass it through a sieve while still hot.
  5. 5. Add grated Nutmeg and Cardamom powder.
  6. 6. Stir well and remove from the heat and keep aside to cool off.
  7. 7. Mix the wheat flour, flour, oil and enough water knead into smooth dough.
  8. 8. Keep it aside for an hour or two.
  9. 9. Divide the Gram Daal mixture into Ping-Pong sized balls and the flour dough into slightly smaller balls and roll them out a little.
  10. 10. Place the Gram Daal ball in the centre of the rolled flour dough and close it to cover the filling completely.
  11. 11. Roll out into a Chapatti and bake on a non-stick Tawa till done on both sides, adding a little Ghee around.
  12. 12. Fry till done.
  13. 13. Serve hot with pure ghee.
NUTRITIVE VALUE
Amount 1 serving (gm.) Energy(kcal) Protein(gm.) Fibre(gm.)
100 220 11 2
*values as per NIN Nutritive values of Indian foods

Watermelon Slush

April is a season of exams and heat has just set in.It is also a season of watermelon in the market. Nutritionally watermelon is excellent source of Vitamin C and Iron. These vitamins have great anti-oxidant properties. It is also a great source of Potassium, which helps muscle and nerve function, and maintains electrolyte and acid-base balanceof the body.Watermelon is very low in calories (1 cup = 25 Kcal).

Ingredient
Ingredient
Amount
Watermelon (Cut it into small pieces)
3 cups
Cumin powder
¼ Tsp.
Jaggery ( soft variety used to make chikki)
½ cup
Sugar
1 Tsp.
Black Salt
½ tsp
Low fat Milk (Double toned)
50 ml
Method
  1. 1. Blend the watermelon pieces in a liquidiser to a smooth puree.
  2. 2. Combine all the ingredients in a bowl and mix them well.
  3. 3. Pour the mixture into a shallow freezer-proof container and freeze until it is firm
  4. 4. Blend the mixture in a liquidiser till it is slushy
  5. 5. Pour into glass and serve.
NUTRITIVE VALUE
Amount 1 serving(ml) Energy(kcal) Vitamin C (mg) Iron(mg)
200 55 2.5 18.7
*values as per NIN Nutritive values of Indian foods

Aam Ras

May is a season of Mangoes. Mangoes are rich in pre-biotic dietary fibre, vitamins and polyphenol flavonoid antioxidant compounds. Mango is an excellent source of Vitamin A, Potassium and it is very low in Sodium. Hence Mango, if had in moderate amounts in the season, has multiple health benefits with control on calorie intake.

Ingredient
Ingredient
Amount
Mangoes(preferably Alphanso mangoes)
3 cups
Milk
1 cup.
Cardamom Powder
1Tsp.
Method
  1. 1. Soak the mangoes in water for 1 hour.
  2. 2. Peel the skin and remove the pulp
  3. 3. Mix all the ingredients in a blender and blend to a smooth paste.
  4. 4. Keep chilled in the fridge for at least 1hour before serving.
  5. 5. Serve with hot chapattis
NUTRITIVE VALUE
Amount 1 serving(ml) Energy(kcal) Vitamin A (mg) Calcium (mg)
200 gm. ( 1 katori) 154 2279% of daily RDA 38% of daily RDA
*values as per NIN Nutritive values of Indian foods

Herbal Tea Indian Style

After a hot summer feel, monsoons are such a welcome and refreshing. Every Indian feels like to be cozy with cup of chai. The idea of food in monsoon is fried pakoras and chai.

As health demands, monsoon is also a time to pep up and prevent viral and bacterial infections. Too many cups of tea can also lead to many health problems.

My Nutricuisine brings you a healthy Indian Herbal tea:

Prep time: 1 min, Cook time 15 min,

Ingredient
Ingredient
Amount
Water
3-4 cups
Black tea leaves
3-4 tsp.
Ginger
1 inch grated or crushed
Cardamom
2-3 pinch
Basil leaves
2-3
Mint Leaves
2-3
Lemon grass
1 stand
Toned Milk
25 ml /cup 1and half cup
Sugar
1 tsp per cup
Method
  1. 1. In a Kettle, Add water – 3-4 cups.
  2. 2. Add crushed and cardamom powder.
  3. 3. Add Basil and mint.
  4. 4. Add lemon grass.
  5. 5. Boil the water for 5-6 minutes. The colour of water changes to yellowish hue.
  6. 6. Add sugar. if sugar not needed it can be omitted.
  7. 7. Add tea leaves simmer for 2-3 minutes till the water gets colour of deep hue.
  8. 8. Strain the herbal tea through the strainer right into the cups.
  9. 9. Add milk.
NUTRITIVE VALUE

The Nutrition of herbal tea lies within the herbs used for the same. This helps us to build our immune system strong at the same time hydrate us with the hot beverage.

Amount Energy(kcal) Vitamin A (mg) Calcium (mg)
1 cup (if 25ml milk, 1 tsp sugar is used) 45 -- --
*values as per NIN Nutritive values of Indian foods

Broccoli Walnut Soup

Monsoons cannot be complete without soups in our menu. Hot soups are not only light on our digestion and effective absorptions but also a nutrient dense dish. My Nutricuisine give you one such similar soup for the month of July.

Ingredient
Ingredient
Amount
Chopped Broccoli
2 cups
Chopped Onions
¼ cup
Medium potato boiled peeled
1 medium
Milk
1 cup
Oil
1 tbsp
Salt and pepper powder
to taste
Garnish: Chopped Walnut
2 tbsp
Method
  1. 1. Heat the oil in a pan and sauté the onions lightly.
  2. 2. Add the broccoli and cook gently for a few minutes.
  3. 3. Add 3 cups of water and cook until the broccoli is done.
  4. 4. Pass through a blender along with the boiled potato and make a purée.
  5. 5. Add the milk, salt and pepper and mix well.
  6. 6. Serve hot.
NUTRITIVE VALUE

Nutritient Value per serving.

Amount Energy(kcal) Protein Vitamin C
Per serving 149 4.5 gm 27.7 mg
*values as per NIN Nutritive values of Indian foods

Baked Corn Sandwich

The rainy season always brings its share of corn. A versatile cereal, corn is not only delicious and kid-friendly, it is also high in folate, vitamin C, niacin, thiamine and fiber. Treat your family to this healthy snack on a cool rainy evening.

Ingredient
Ingredient
Amount
Brown bread slices
4 no.
Cooked corn
50 g
Onions, chopped
50 g
Green chilies, chopped
2 tsp
Butter
10 g
Sugar
2 pinches
Cheese, grated
20 g
Maida
10g
Milk
100 ml
Salt and pepper
To taste
Method
  1. 1. Melt the butter.
  2. 2. Add the flour and cook on a slow flame until froth appears, while stirring throughout.
  3. 3. Add the milk gradually and stir continuously until the sauce thickens.
  4. 4. Add salt and pepper and mix well.
  5. 5. Divide the topping into 4 equal portions and keep aside.
  6. 6. Melt the butter and fry the onions for 1 minute. Add the green chilies and fry again for a few seconds.
  7. 7. Add the corn, sugar, salt, pepper and white sauce. Keep aside.
  8. 8. Lightly toast the bread slices in a pre-heated oven at 180°c (360°f) for 8 to 10 minutes or till the bread slices are little crisp.
  9. 9. Put the prepared topping on the toasted bread slices, sprinkle grated cheese and bake again in a pre-heated oven and bake at 180°c (360°f) for 5 to 7 minutes or till the cheese melts.
NUTRITIVE VALUE
Serve hot. Makes 2 servings
Amount 1 serving Energy(kcal) Protein (g) Fiber (g)
1 sandwich 230 7.5 3.4
*values as per NIN Nutritive values of Indian foods

Ukadiche modak

On the occasion of ganesh chaturthi, which is beyond doubt one of the biggest festivals of the month, who can deny oneself an indulgence to the sweet tooth – especially when our beloved ganpati loved sweet so much? But simple acts like steaming the sweets instead of frying them do help make a generous contribution to our health. Ukadiche modak has been a hot favorite of kids of all ages – right from 8 year old to 80 year olds.

Ingredient
Ingredient
Amount
Fresh grated coconut
200 g
Jaggery
150 g
Elaichi powder
½ tsp
Ghee
½ tsp
Rice flour
250 g
Water
250 ml
Oil
1 tsp
Salt
One pinch
Method
  1. 1. Take a frying pan and put the ghee, coconut and jaggery in it.
  2. 2. Put the pan on a slow flame and let the jaggery melt for 2 mins.
  3. 3. Then add cardamom powder to the mixture. Look out for the consistency of the mixture. It should be good enough to bind and make balls.
  4. 4. Take water in another non stick pan and let it boil. Add oil and salt to it.
  5. 5. Add rice atta to the water while it is still hot and stir continuously to avoid any lumps. Cover this and keep aside for 5 mins
  6. 6. Grease your palm with little ghee and knead the dough while it is still hot. And make small even size balls out of it.
  7. 7. Roll these into small puri shape and add 1 spoon of stuffing , and fold them in shape of a modak:
    1. a. To form the modak shape, make 8 to 10 folds at the outer edge of the puri, add the stuffing, then bring all the ends together and seal it by pressing.
    2. b. Place all of them on a pan inside a pressure cooker and steam for about 7 minutes.
NUTRITIVE VALUE
Amount 1 serving Energy(kcal) Protein (g) Fiber (g)
2 modaks 359 8 4.5
*values as per NIN Nutritive values of Indian foods

Farey

October brings in the festival of Karwa chauth in North India where women keep a day long strict fasting praying for well being of their husbands. It is only on sighting of the moon that the ladies have their meals in presence of their husbands, and which festival is complete, indeed, without following of a feast as a part of the ritual. Farey is a traditional part of the feast on this auspicious day. This is prepared in various ways with variation in ingredients and method. Usually farey are steamed , but similar to rajasthani gattey they can be boiled also.

Ingredient
Ingredient
Amount
Chana dal, soaked for 3 hours
100 g
Urad dal, soaked for 3 hours
100 g
Green chilies
2, medium
Ginger
½ inch piece
Rice flour
150 g
Cumin seeds (jeera)
1 tsp
Red chili powder
1 tsp
Hing
½ tsp
Curry leaves
10-12
Amchur powder
½ tsp
Oil
30 ml
Salt
To taste
Method
  1. 1. Drain water from soaked dals, and coarsely grind them with green chillies and ginger (can use chopper). From salt to oil take half quantity of ingredients in making mixture of farey and remaining half quantity will be required for shallow frying. Heat 1 tablespoon oil in a pan, add cumin seeds as they splutter add hing powder redchilli powder curry leaves, amchur powder and salt, and add grinded dals to it. Roast on medium heat, stirring continuously till mixture is light brown in color and moisture is reduced. Remove the pan from heat, let it cool completely.
  2. 2. Knead soft dough of rice flour by adding water and salt to it.
  3. 3. Take rice flour in wet palm, flatten it, place dal muthia in it and cover it with rice flour
  4. 4. Repeat this process with the whole dal mixture and rice flour.
  5. 5. Boil enough water in a saucepan, place steal strainer over the pan, place all the the farey over it cover the strainer with thali or plate. Steam on medium heat for 10-12 minutes.
  6. 6. When they cool slice them
Serve hot with chutney of your choice. Makes 10 pieces.
NUTRITIVE VALUE
Serve hot. Makes 2 servings
Amount 1 serving Energy(kcal) Protein (g) Fiber (g)
2 pieces 274 5.2 3
*values as per NIN Nutritive values of Indian foods

Red and Green Festive Cocktail

October brings in the festival of Karwa chauth in North India where women keep a day long strict fasting praying for well being of their husbands. It is only on sighting of the moon that the ladies have their meals in presence of their husbands, and which festival is complete, indeed, without following of a feast as a part of the ritual. Farey is a traditional part of the feast on this auspicious day. This is prepared in various ways with variation in ingredients and method. Usually farey are steamed , but similar to rajasthani gattey they can be boiled also.

Ingredient
Ingredient
Amount
Spinach
6-8 large leaves
Pomegranate seeds
From 1 large pomegranate
Cranberry juice (preferably unsweetened)
150 ml
Pear or Apple
1, medium
Ginger
1 inch, peeled and grated
Fresh mint (pudina)
8-10 leaves
Stevia
To taste
Method
  1. 1. Place ingredients in juicer one at a time.
  2. 2. Reserved the pomegranate seeds for the end, as their high fiber content pushes out anything else left in the juicer mechanism.
  3. 3. Do not strain.
Serve immediately. Makes 2 servings.
NUTRITIVE VALUE
Serve hot. Makes 2 servings
Amount 1 serving Energy(kcal) Protein (g) Fiber (g)
200 ml 150 -- 7.4
*values as per NIN Nutritive values of Indian foods

Gingerbread Man

The rainy season always brings its share of corn. A versatile cereal, corn is not only delicious and kid-friendly, it is also high in folate, vitamin C, niacin, thiamine and fiber. Treat your family to this healthy snack on a cool rainy evening.

Ingredient
Ingredient
Amount
Honey
350 ml
Brown sugar
200 g
Butter
50 g
Plain flour
900 g
Baking soda
2 tsp
Salt
1 tsp
Ginger, ground
2 tsp
Cloves, ground (lavang)
1 tsp
Cinnamon, ground (dalchini)
1 tsp
Method
  1. 1. Preheat the oven to 180 C. Lightly grease baking trayr.
  2. 2. Mix together the treacle or honey, brown sugar, water and butter.
  3. 3. Sift together the flour, bicarbonate of soda, salt and spices. Add to sugar mixture and mix well. Cover and refrigerate for 2 hours.
  4. 4. Roll dough .5cm (1/4 in) thick on a floured surface. Cut with floured gingerbread man pastry cutter. Place about 5cm (2 in) apart on baking tray. Bake for 10 to 12 minutes. Cool and decorate with icing of your choice.
Tip
After icing the men, you and the children can decorate them using candy for eyes and for the hair.

Serves 30

NUTRITIVE VALUE
Amount 1 serving Energy(kcal) Protein (g) Fiber (g)
1 gingerbread man 220 4 2.5
*values as per NIN Nutritive values of Indian foods

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