Sides
Beetroot and Carrot Raita
Savory yogurt side dish that is a mixture of grated beets and
carrots, seasoned with ground pepper or fresh herbs.
* To make it high in calories, use high fat yogurt/heavy cream
* To make it more nutritious, add more vegetables such as
tomatoes, onions and cucumbers. Can use Vit D enriched
yogurt.
This dish is high in folate, calcium, Vitamins A and D.
Adult serving: cup.
Calories: 36 kcals
Samosa
Fried pastry, filled with potatoes, onions and peas. (Other
vegetables such as carrots can be added also) Typically eaten
with chutney, i.e. a savory coriander paste.
(Leave the potato skin on, for added nutritional benefits)
* Although this dish is already high fat, add butter over the
prepared samosa to make it even higher in calories.
This dish is high in Vitamin C and B6 and potassium.
Adult serving: 1 medium sized samosa
Calories: 308 kcals
Entrees
Paneer/Chicken Makhani
A high fat North Indian dish made by simmering paneer
(Indian cottage cheese) in heavy cream, butter and tomato
gravy. For non-vegetarians, substitute the paneer with
chicken cubes (both equally high in protein). Season this
dish with coriander.
One can eat this gravy dish with white/brown rice, or naan.
*To make it higher in fat, add butter or cheese over the
prepared naan (bread)
This dish is high in protein, Vitamin C and Calcium.
Adult serving: 1 cup makhani +1 naan/ 1 cup cooked rice
Calories: 1 cup paneer makhani: 400 kcal, 1 cup chicken
makhani: 466 kcal, 1 plain naan: 200 kcal
Daal Makhani
Chole Bhature
This North Indian dish consists of two items- Chole and
Bhature.
Chole- Curry, made from chickpeas in a savory creamy
tomato sauce.
Bhature- a fluffy fried leavened Indian bread.
This meal can be eaten with a side of onions and lemon.
*Add butter to the bhature, to make it higher in fat. Also
use high fat yogurt for the curry.
This is a high protein, high fiber meal. It is also high in
Vitamin B6, Choline and Calcium.
Adult serving size: 1.5 cups chole, 2 bhature
Calories: 550 kcal
Pav Bhaji
This dish consists of two items- pav and bhaji.
Pav: A fried Indian bread (bun).
Bhaji: A thick potato based curry garnished with coriander,
chopped onion, tomatoes and a dash of lemon.
*To make it higher in fat, butter the pav on all sides/add
butter to the bhaji.
This meal is high in potassium, Vitamin C and B6.
Adult serving size:1.5 cups bhaji, 2 pavs
Calories: 460 kcal (2 pavs: 240 kcal, 1.5 cups bhaji: 240 kcal)
Dessert
Gajar Ka Halwa
A sweet dish made primarily from grated carrots, milk, ghee
and sugar (adjust quantities to suit the individual)
Garnish with cashews, almonds and pistachios.
This dish is high in Vitamins A and D and calcium.
Adult adult serving size: cup
Calories: 316 kcal
Badam Ladoo
Almond balls made from roasted almond, grated coconut, pistachios and
jaggery. Topped with cashews and seasoned with saffron.
These balls are high in Vitamin E, biotin, iron and copper.
Adult serving: 1 ladoo
Calories: 101 kcal