Blog | Category | Healthy recipes
  • QUARANTINE HEALTHY PAV BHAJI RECIPE

    In Child nutrition On 05 April 2020

    Pav Bhaji is a delicious street food and many might be missing it during the quarantine period. Even if one wants to cook it at home, the scarcity and unavailability of vegetables would not make it possible. So, for all the pav bhaji lovers out there, sharing a quick recipe below of the bhaji that does not require vegetables and is also healthy, rich in protein, and also very delicious. Ingredients: Pressure cooked pigeon pea (arhar dal) - 2 cups Tomato cut or puree - 1/2 cup Onion - 1 medium Potato boiled - 2 medium Capsicum - 1 medium Pav bhaji masala - 3 tsp Cumin seeds - 2 tsp Dried fenugreek leaves (kasuri methi) - 2 tsp oil/ghee/butter - 2 tsp Salt - as per taste Procedure: In a pan, add the ghee or butter, add cumin seeds, 1 tsp pav bhaji masala (this will make sure the flavours are enhanced even when all the ingredients are missing). Now, add the finely chopped onion and capsicum and cook for about 3-4 minutes until the onions turn translucent. Add the cut tomato or puree, boiled chopped potato, cooked lentil and also any other vegetables chopped and boiled if available (carrot, beetroot, green peas). Cook them for about 5 minutes and all the spices salt, chilli powder, 2tsp pav bhaji masala, dried fenugreek leaves,  and cook until week done. Now, mash them all with the help of a masher and cook for another 5 minutes until the vegetables are well combined.  The bhaji is ready to be served. You can relish this with pav, bread, or even roti or rice and live your old memories of eating the street food at your own place, delicious and yet a healthy one.

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  • QUARANTINE PULAO RECIPE - Minimal vegetables onepot meal

    In Child nutrition On 05 April 2020

    Pulao is a one pot meal every part of the country enjoys and some parts of the world too. But, due to the lockdown and scarcity of the variety of vegetables makes it next to impossible to enjoy this dish. So, below is a recipe of a yummy, healthy and tasty pulao which has two vegetables that have a longer shelf-life and can be freezed very easily.   Ingredients: Oil - 2 tsp Mustard seeds - 1/2 tsp Cumin seeds - 1 tsp Curry leaves - 1 sprig (optional) Peanuts - 3 tbsp Green chillies - 2 slit (optional) Potatoes - 2 medium (cut into wedges) Green peas - 1/4 cup Salt - as per taste Turmeric powder - 1 tsp Vegetable masala/garam masala - 1 tsp Basmati rice - 1 cup (soaked for 30 minutes)   Procedure: In a pressure cooker, add oil, ones it’s hot, add mustard seeds, cumin seeds, curry leaves, peanuts, fry them for a minute. Now, add the turmeric powder, green chilli, potatoes, green peas, rice, salt, vegetable masala. Next add 1 cup water (equal to the amount of rice taken), cover and cook for one whistle. Let the pressure release on it’s own and the pulao is ready to be savoured. This is a dish which does not even need any raita, dal or any sides to be complete with. This dish is a complete and tasty meal in itself.

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  • INSTANT WHOLE WHEAT DOSA/CHEELA RECIPE

    In Child nutrition On 05 April 2020

    Lockdown and quarantine period is a time when you have access to limited products, not many grocery products at home, no house helps to share the kitchen work load and when the complete family is at home, the demands  and expectations are unending when it comes to food. So, below is a recipe of whole wheat dosa or chilla, instantly made without requiring many prior preparations. Ingredients: Whole wheat flour - 2 cups Finely chopped onion - 1/3 cups Green chillies finely chopped - 4 Coriander leaves - few sprigs (optional) Salt - as per taste Oil or ghee - for cooking Procedure: In a pan, add the whole wheat flour, salt and mix well. Gradually add water and form a thick batter with a dosa consistency. To this, add the chopped onion, green chillies, coriander leaves, mix well and adjust the consistency with water and let it sit aside for 10 minutes. Now, take a dosa pan, ones hot, grease very little oil and pour a ladle full of batter on this. Spread slightly to form an even base, drizzle some oil, cover and let it cook in steam. Ones the base is turned brown, flip the chilla and and cook until it is well done. Repeat the same process with the rest of the batter. To add more flavours to this while serving it to your kids, you can add some greater paneer or cheese on top while cooking it.   You can serve these dosa/chilla with coconut chutney, tomato chutney, ghee or just by itself.    

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  • HEALTHY NO MAIDA, NO SUGAR, NO EGGS CAKE RECIPE

    In Child nutrition On 29 April 2020

    Amidst the COVID-19 pandemic lockdown, people are experimenting with their cooking skills. This cooking has also made a lot of people try on their baking skills as well. But, all these cooking skills are only taking a toll on their health and weight. Apart from this, there are so many people celebrating their birthday’s, anniversaries, and many other special days and the stores and supplies being closed, their celebrations are lacking the sweetness of a good cake. And, also we are all aware of the harm that maida and refined sugar does to our body. We always always to avoid eating these foods, but some circumstances just make it next to impossible.  So, considering the need of the people, be it adding sweetness to their celebrations, or testing the culinary skills, or not wanting to eat anything unhealthy, here is the recipe of a healthy cake that has no refined flour (maida), no sugar, no eggs, and even after all this, it’s extremely delicious with no comparison to the commercially available unhealthy ones. The measurements for this cake are done using standard measuring cups and spoons.                Ingredients:   Whole wheat flour - 1.5 cups Jaggery - 3/4 cups Baking powder - 1.5 tsp Baking soda - 0.5 tsp Oil - 5 tbsp (any oil without any prominent smell) Vanilla essence - 0.5 tbsp Cinnamon powder - 1 tsp Dry fruits of choice Salt - 1 pinch   Procedure:   In a pan, add the measured amount of jaggery and 200ml water and heat it until the jaggery melts. Switch off the flame and allow it to cool. Sieve the mixture of whole wheat flour, baking soda, baking powder, salt and cinnamon powder. You can sieve this mixture upto 3 times if you want your cake to be fluffy and airy, or you can just sieve this ones. Now, add the cooled jaggery water into this and mix very slowly in the cut and fold method. Next, add the oil and the vanilla essence, mix in cut and fold method and check for consistency. The batter should be of a ribbon falling consistency. If required you can add more water. But, do not make the batter runny. Pre-heat the oven at 180°C for 10 minutes. Now, take a cake baking tin and line it with butter papers. Pour the better into the tin uniformly but do not tap the tin. Tapping will not make the cake fluffy. You can swirl the batter the with a tooth pick or finger tip if it is uneven. And then, garnish on top with the desired chopped dry fruits. Now, bake the cake at 180°C for about 20 minutes. The baking time varies from oven to oven and also depending upon the thickness of the cake. After 20 minutes, insert a knife and check if the cake is cooked. You can also make this cake in a pressure cooker and the cooking time may vary from 35-40 minutes. Ones the cake is done, let it cool down at least for about 20 minutes, and then it is ready to dig in.   Now that yon have a healthy cake recipe handy which is also very easy to make with all the ingredients available at home, let your lockdown celebrations and culinary skills have no limits with healthy eating.  And also, even after lockdown, do not worry much if your kids or family or even you crave for cakes. All you have to do is, just bake the healthy cake with this recipe and enjoy your happy and healthy eating.

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  • Healthy Christmas Cake Recipe

    In Child nutrition On 24 December 2019

    It’s Christmas time and everyone must be craving for some special cakes and desserts. While some may fall for the temptation and give up on their healthy eating pattern, some may just curb their cravings and feel depressed for not being able to enjoy the desserts around and may give up sometime or the other for those tempting desserts and may also surpass their portion size at times. So, why not try something healthy yet tasty dessert, which can satisfy your taste buds and also let you relish guilt free. Below is the recipe of a cake which is made without oil, butter, refined flour, low in sugar and also can be prepared in a jiffy. This treat can be enjoyed by all the age groups. So, this Christmas, rather than store bought or unhealthy stuff, you can also treat your kids with a cake which is full of love and health and made at home. This is a simple tea time cake recipe which can be enjoyed with tea or milk or any other beverages.   INGREDIENTS: Instant cooking oats - 2 cups Desiccated coconut powder - 3/4 cup Curd - 1 cup Sugar powder - 4 tbsp Cocoa powder - 1 tbsp Mix seeds - 1 tsp Mixed nuts - 2 tbsp ( I prefer almonds, cashews, raisins and dates, you can pick any dry fruits of your choice) Baking soda - 1/2 tsp Cinnamon powder - 1/8 tsp   Method : Into a bowl, add the oats, desiccated coconut powder, sugar powder, cocoa powder, nuts and seeds, cinnamon powder and baking soda and mix well. Keep some nuts aside to garnish on top. Now gradually add curd to the mixture and keep mixing. It will be a firm and hard batter. Now, take a baking mould and line it with butter paper or parchment paper. Put the batter into the mould and press to give the desired shape. Add the remaining dry fruits on top and press gently.   Baking : Microwave - In the pre-heated oven at 180 degree celsius for 30-35 minutes. In the pan - in the pre-heated pan, from low to medium flame for 40 - 45 minutes. Air fryer - In the pre-heated air fryer, for 160 degree celsius for 11-13 minutes. Ones the cake is baked, cool it completely on a rack and cut into slices.   HEALTHY FEASTING AND HAPPY CHRISTMAS TO ALL!!!  

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Ambika Niranjan

Nutritionist / Dietitian in Sec 119, Noida, India 

You become what you eat... It is always 80% food and 20% exercise... Don't starve to be healthy, rather eat healthy to be healthy.... These are some of the fitness mantras which prove to be so very true.  For someone who was obese to 95kgs at the age of 21 to a person who has been on a rough roller coaster to achieve the ideal weight and the best shape with a naturally radiant and glowing skin. My journey to fight my obesity issues forced me to learn more and transform myself into a completely new and energetic me overloaded with confidence. I have completed M.Sc and Doctor of Medicine (M.D.) in Alternative Medicine with Diet and Nutrition as one of the major subjects and also Post Graduate Diploma in Clinical Nutrition in Clinical nutrition and Dietitics A nutritionist by profession and passion, I am always available for my clients through the best communication system possible to help them overcome their health issues, a stronger, energetic, confident and healtheir you full of positivity.  Expertise in obesity, PCOD, PCOS, post pregnancy weight loss, thyroid, Diabetes Management and all the other disorders arising due to nutrition issues.  You hire me as your nutritionist and I'll ensure that you reach your goals. I am also an expertise in online consultation available through skype or any other mode of communication, so that I can consult people at any places. 
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