Calcium Content of Grains mg/100g Calcium per 100 g.

Ragi (Finger Millet) Kulthi (Horse Gram) Rajma (French Beans) (Dry) Soyabean (White) Seeds Matki (Moth Beans) Chana (Bengal Gram) Udad (Black Gram) Daal Moong (Green Gram) (Whole) Chavli (Cow Peas) Peas (Dry) Moong (Green Gram) Daal Masur (Lentil) Chana (Bengal Gram)(roasted) Chana (Bengal Gram) Daal Bajra (Pearl Millet) 344 mg 287 mg 260 mg 240 mg 202 mg 202 mg 154 mg 124 mg 77 mg 75 mg 75 mg 59 mg 58 mg 56 mg 42 mg

Fish / Sea Food

Kenkra (Crab) Bombil (Bombay Duck) (Dry) Kenkra (Crab) (Muscle) Rhepti Fish (sole fish) (Malabar) Tamda Maasa (Rohu) (Labeo Rohita) Ravas Fish (Guchhai) Shark(Waghsheer) Torli (Sardine) Fish Prawns(Kolambi) Fish Halwa Fish (Pomfret Black Fish) Chandva (Pomfret, White Fish) Surmai Dry Surmai Fresh Sardine(Pedva) Singhala (Arius Dussumieri) Fish

Calcium per 100 g.

1606 mg 1389 mg 1370 mg 1072 mg 650 mg 405 mg 357 mg 357 mg 323 mg 286 mg 200 mg 148 mg 92 mg 90 mg 71 mg

Dairy and Milk

Doodh (Milk) Powder (Skimmed) Cheese Maava (Khoa) (Whole Buff. Milk) Doodh (Milk) (Buffalo) Bakri ka Doodh (Goat Milk) Dahi (Curd) (Cow) Doodh (Milk) (Cow) Skimmed milk, Liquid Doodh Maa ka (Milk Human) Anda Egg (Hen)

Calcium per 100 g.

1370 mg 790 mg 650 mg 210 mg 170 mg 150 mg 120 mg 120 mg 28 mg 60 mg

Vegetables
Phool Gobhi Patta (Cauliflower Leaves) Arvi Ka Saag (Colocasia Leaves) Methi Sabji (Fenugreek Leaves) Shepu Bhaji Dhania Patta (Coriander Leaves) Gawar (Cluster Beans) Gajar (Carrot) Palak Sabji (Spinach) Bhindi (Lady Finger) Bakla (French Beans) Green Pyaj ka patta (Onion Leaves) Pyaj (Onion) Shakarkand (Sweet Potato) Tondli, Konduri (Kovai) Paapdi (Double Beans)

Calcium per 100 g.

626 mg 460 mg 395 mg 190 mg 184 mg 130 mg 80 mg 73 mg 66 mg 50 mg 50 mg 47 mg 46 mg 40 mg 40 mg

Baby Corn Paneer Jalfrazie

Ingredients 12 baby corns , cut into 4, lengthwise 1 1/4 cups low fat paneer (cottage cheese) 1/4 tsp cumin seeds (jeera) 1/8 tsp asafoetida (hing) 1 tsp ginger-green chilli paste 3 spring onion whites , sliced 3/4 cup chopped spring onion greens 1/2 green capsicum , cut into 25mm (1") strips 1/2 red capsicum , cut into 25mm (1") strips 1/4 tsp turmeric powder (haldi) 1/2 tsp chilli powder 1 tomato 1 tbsp tomato puree 2 tsp oil salt to taste For the garnish 2 tbsp chopped corriander (dhania) Method 1. Cut roughly and blend the tomato to a smooth pure. 2. Heat the oil in a non-stick pan, add the cumin seeds and asafoetida. When they crackle, add the ginger-green chilli paste, spring onion whites and green and red capsicum and saut for 2 minutes.

3. Add the baby corn, turmeric powder, red chilli powder, prepared tomato pure and salt and saut on a slow flame for 4 to 5 minutes till the baby corn is cooked. 4. Add the tomato pure, paneer and spring onion greens and toss lightly. 5. Serve hot garnished with coriander. Nutrient values per serving Carbohydrate Protein Calcium Energy Fat Fibre

23.3 gm.

4.9 gm. 98.6 mg. 125 kcal. 2.8 gm. 3.1 gm.

Asparagus Fondue

Ingredients 5 asparagus spears 1 tsp butter 2 tbsp milk 1/2 cup grated processed cheese 1 tsp cornflour dissolved 1 teaspoon water 2 tbsp fresh cream salt and pepper to taste For serving Potato Wedges Pita Chips Method 1. Cut the asparagus spears (tips) and keep aside. 2. Boil 1 cup of water add the asparagus and cook till it softens. 3. Remove from flame, cool and puree. Strain the pure through a sieve to get a smooth paste 4. Heat the butter in a pan add the asparagus spears (tips), and saut till they are cooked. 5. Add the milk, cheese, cornflour mixer stir till the cheese melts and till the mixture thickens. 6. Mix the asparagus puree, salt and pepper and cook for 5 minutes.

7. Switch off the flame stir in cream and serve hot in a fondue pot with potato wedges and pita chips.

Although jowar is the cereal that is grown in plenty in the marwar region, bajra is consumed more. Bajra is ground into a flour to make rotis or is coarsely crushed to make a porridge like khichdi that is eaten with a dollop of ghee or sesame oil in the cold desert winters. Along with the mandatory ghee or sesame oil, pickles, curds, papad and gur also accompany this khichdi.

Bajra Khichdi ( Rajasthani Recipe)

Ingredients 1/3 cup whole bajra (black millet) 3 tbsp yellow moong dal (split yellow gram) 1 tsp cumin seeds (jeera) 1/2 tsp asafoetida (hing) 2 tbsp ghee salt to taste Method 1. Clean and grind the bajra to a coarse powder in a blender. Keep aside. 2. Wash the ground bajra and moong dal together. 3. Combine the bajra-moong dal mixture and salt with 2 cups of water and pressure cook for 4 whistles or until the bajra is cooked. 4. Heat the ghee in a pan and add the cumin seeds and asafoetida. When the seeds crackle, pour this mixture over the cooked khichdi and mix well. 5. Adjust the consistency of the khichdi at the time of serving by adding cup of hot water if necessary. 6. Serve hot with ghee, kadhi or curds.

Baked Paneer In White Sauce

Preparation of White Sauce (can make like pasta white sauce)

Ingredients 2 tbsp butter 2 tbsp plain flour (maida) 1 1/2 cups milk salt and freshly ground black pepper powderto taste Method 1. Melt the butter. 2. Add the flour and cook on a slow flame until froth appears, while stirring throughout. 3. Add the milk gradually and stir continually until the sauce thickens. 4. Add salt and pepper and mix well.

Baked Paneer
Ingredients 300 gms paneer (cottage cheese) 1 onion, chopped 1 capsicum, chopped 1 carrot, chopped and par-boiled 1 1/4 cups White Sauce (For Baking) a pinch of sugar 1 tbsp butter oil for frying salt and black pepper (kalimirch) powder to taste For the baking 2 tbsp grated processed cheese Method 1. 2. 3. 4. 5. Cut the paneer into flat thin pieces. Deep fry lightly in oil. Heat the butter and fry the onion for 1 minute. Add the capsicum and carrot and fry again for 2 minutes. Add the white sauce, paneer slices, sugar, salt and pepper. Spread the mixture on a greased baking dish. Cover with the cheese and bake in a hot oven at 230 degree C (450 degree F) for 10 minutes. 6. Serve hot. If you like, surround with buttered green peas.

Chinese White Sauce

This simple sauce is one of the main sauces used in Chinese cuisine and forms the base for many authentic Chinese preparations. The white wine in the sauce lends the authentic Chinese flavour to this sauce. You may however, exclude it from the recipe if you prefer.

Ingredients 1/2 cup finely chopped onions 2 tsp chopped ginger 2 tsp garlic, chopped 1/2 cup white wine 2 tbsp cornflour mixed with 3 cups ofclear vegetable stock a pinch of sugar 1 tbsp oil salt to taste Method 1. Heat the oil in a pan, add the onions, ginger and garlic and saut till the onions are translucent. 2. Add the wine and cook on a high flame for a few seconds. 3. Add the cornflour paste and cook till the sauce thickens. 4. Add sugar and salt, mix well and use as required.

Broccoli and Paneer in Lemon Coriander Sauce

Ingredients 1 1/2 cups broccoli florets (parboiled) 1 cup paneer (cottage cheese) , cut into 25 mm. (1") thick strips 2 kashmiri red chillies , broken into pieces 2 tbsp chopped coriander (dhania) 1 tsp grated lemon rind 1 cup chinese white sauce 1 tsp oil salt to taste Method 1. Heat the oil in a pan, add the red chillies, broccoli florets and salt and saut for a few seconds over a high flame. 2. Add the chinese white sauce, paneer, coriander and salt and cook for some more time. 3. Add some water, if required, to adjust consistency. 4. Take the pan off the heat, add the lemon rind and serve immediately.

Tips 1. While grating the lemon rind, be careful not to grate the white pith, as it imparts a bitter flavour to the dish.

Broccoli and Walnut Soup

Ingredients 2 cups chopped broccoli 1/4 cup chopped onions 1 medium potato , boiled and peeled 1 cup milk 1 tbsp oil salt and black pepper (kalimirch) powder to taste For the garnish 2 tbsp chopped walnuts (akhrot) Method 1. 2. 3. 4. 5. 6. Heat the oil in a pan and saut the onions lightly. Add the broccoli and cook gently for a few minutes. Add 3 cups of water and cook until the broccoli is done. Pass through a blender along with the boiled potato and make a pure. Add the milk, salt and pepper and mix well. Serve hot.

Cabbage and Carrot Double Decker Sandwich

Ingredients 12 whole wheat bread slices 3 tsp butter for brushing To Be Mixed Into A Stuffing 1 1/2 cups shredded cabbage 1 cup grated carrot 1/2 cup grated paneer (cottage cheese) 1/4 cup grated processed cheese 1/4 cup finely chopped coriander (dhania) 1 tsp finely chopped green chillies salt to taste Method 1. Divide the stuffing into 8 equal portions and keep aside. 2. Apply ? tsp of butter on both sides of each bread slice and toast them lightly on a tava (griddle) till both sides are golden brown in colour. 3. Place one toasted bread slice on a clean, dry surface and spread a portion of the prepared stuffing evenly over it and sandwich it with another toasted bread slice.

4. Then spread the second portion of the prepared stuffing evenly over it and again sandwich it using 1 more toasted bread slice. 5. Repeat steps 3 and 4 to make 3 more sandwiches. 6. Cut each sandwich diagonally and serve immediately.

Celery

Parsely

Calcium Booster

Bones form the framework your body rests on and this drink will make sure they remain healthy and strong forever! This juice is not only rich in calcium but also provides a treasure trove of other nutrients like vitamin C and folic acid. Carrots make sweet juice that works well as a base when combined with juice of other fruits and vegetables. It is advised to drink fresh carrot juice as it contains more easily assimilated calcium than milk. Ingredients 2 small beetroot (unpeeled), cut into pieces 2 medium sized carrots (unpeeled), cut into pieces 3 to 4 parsley stems, roughly chopped 2 to 3 celery sticks, roughly chopped crushed ice to serve Method HOPPER / JUICER 1. Juice all the ingredients. 2. Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately.

MIXER / BLENDER 1. Blend all the ingredients using little water (if required) till smooth. 2. Strain the juice using a strainer or a muslin cloth. 3. Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately. Nutrient values per glass Carbohydrate Fat 19.0 gm. 0.3 gm. Calcium 115.5 mg. Energy Folic acid Protein 89 kcal. 23.3 mcg. 2.6 gm. Vitamin C 16.0 mg.

Carrot Methi Subzi ( Healthy Subzi Recipe)

An uncommon but healthy combination - carrots are abundant in vitamin a whereas methi has lots of calcium and iron. Goes well with steaming hot phulkas and curds. Ingredients 2 cups carrot cubes 2 cups chopped fenugreek (methi) leaves 1/2 tsp cumin seeds (jeera) 3/4 cup finely chopped onions 3 green chillies , finely chopped 1 large garlic clove , finely chopped 12 ginger (adrak) , finely chopped 1/4 tsp turmeric powder (haldi) 2 tsp coriander (dhania) powder 2 tsp oil salt to taste Method 1. Heat the oil in a non-stick pan and add the cumin seeds. 2. When they crackle, add the onions, green chillies, garlic and ginger and saut for 2 minutes. 3. Add the fenugreek leaves and saut another 2 minutes. 4. Add the carrots, turmeric powder, coriander powder, salt and 1 cup of water and mix well.

5. Cover and cook over a slow flame till all the moisture has evaporated and the carrots are tender. 6. Serve hot. Nutrient values per serving Calcium Carbohydrate Energy Fat Protein Vitamin A

Celery and Green Peas Soup

Ingredients 2 medium bunches celery (ajmoda) 2 onions 1 tbsp butter 2 1/4 cups milk 1 tbsp plain flour (maida) 1/2 cup tender green peas salt and black pepper (kalimirch) powder to taste chopped mint leaves (phudina) (optional) Method 1. Cut the celery and onions into big pieces. 2. Heat the butter in a vessel, add the celery and onions and cook for a few minutes. 3. Add 3 teacups of water and cook till the vegetables are tender. 4. Blend the mixture in a liquidiser and strain the soup. 5. Mix the flour and milk very well and add to the soup. Boil for 10 minutes. 6. Add the green peas, salt and pepper and cook for 5 minutes. 7. Decorate with chopped mint leaves and serve hot.

Cheesy Pasta with Vegetables

Ingredients For The Sauce 1 tsp oil 2 tsp finely chopped garlic (lehsun) 1/2 cup finely chopped onions 1/4 cup boiled sweet corn kernels (makai ke dane) 1/4 cup thinly sliced capsicum 1/4 cup blanched broccoli florets 1/4 cup grated carrot 1 tsp cornflour dissolved in 1/2 cup cold milk salt to taste 2 tbsp grated processed cheese freshly ground black pepper (kalimirch) powder to taste For The Pasta 1 cup cooked whole wheat pasta 1/2 tsp oil 1 tsp finely chopped garlic (lehsun) 1/4 tsp dry red chilli flakes (paprika) Method For the sauce

1. Heat the oil in a non-stick pan, add the garlic and onions and saut on a medium flame for 1 to 2 minutes. 2. Add the corn, capsicum, broccoli and carrots and saut on a medium flame for a few seconds. 3. Add the cornflour-milk mixture, salt and cheese and cook on a medium flame for 2 to 3 minutes, while stirring continuously. 4. Add the pepper and mix well. Keep aside. For the pasta 1. Heat the oil in a broad non-stick pan, add the garlic and chilli flakes and saut on a medium flame for a few seconds. 2. Add the pasta, mix well and saut on a medium flame for another 1 to 2 minutes. Keep aside. How to proceed 1. Reheat the prepared sauce on a medium flame fo 1 to 2 minutes. 2. Add the pasta, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. 3. Serve immediately. Tips 1. You may use whole wheat fusilli, penne or tagliatelle. Nutrient values per serving Energy Protein Carbohydrate Fat Calcium 136 calories. 5.2 gm. 16.6 gm. 3.2 gm. 123.5 mg.

Easy Cheesy Vegetable Pasta

(For Pregnancy too)

This pasta dish is satisfying because of its high carbohydrate content which is beneficial for you especially during your first trimester and also while you are lactating. The milk and cheese are good sources of protein and calcium while the other ingredients supplement this recipe with iron, folic acid, fibre and vitamin C. Ingredients 2 cups cooked pasta (penne, macaroni or fusilli) 1 onion, sliced 1 tbsp chopped celery 1/2 cup capsicum, sliced 1 cup boiled mixed vegetables 3/4 cup milk 3 cheese slices ( or 1/2 cup grated processed cheese) 1/2 tsp dried mixed herbs 1 tsp butter salt and black pepper powder to taste Method

1. Heat the butter in a pan and saut the onion, celery and capsicum for 2 minutes. 2. Add the milk and cheese slices and bring to a boil. 3. Add the vegetables, mixed herbs, salt and pepper and mix well. 4. Toss the cooked pasta in the sauce and bring to a boil. 5. Serve hot with toast or garlic bread.

Creamy Herb Pasta

Ingredients 3 cups cooked whole wheat pasta 2 cloves of garlic (lehsun), finely chopped 2 green chillies, finely chopped 1 1/4 cups paneer (cottagte cheese) , cut into cubes 1/2 cup milk 1 cup finely chopped parsley 1/2 cup finely chopped basil leaves 2 tbsp fresh cream 1 tbsp butter salt to taste Method 1. 2. 3. 4. Heat the butter in a pan and add the garlic and green chillies. Add the paneer cubes and stir for some time. Add all the remaining ingredients and mix gently. Cook till the pasta is hot and serve immediately.

Tips 1. You may use whole wheat fusilli, penne or tagliatelle. Nutrient values per serving Calcium Carbohydrate Energy Fat Protein 250.1 mg. 21.9 gm. 273 cal. 11.2 gm. 10.3 gm.

Cheesy Risotto ( Recipe for Toddlers)

Ingredients 3 tbsp butter or olive oil 1/2 cup finely chopped onions 1 tsp finely chopped garlic (lehsun) 2 tbsp finely chopped carrots 2 tbsp finely chopped zucchini 1/4 cup boiled green peas 2 tbsp finely chopped french beans salt to taste 2 cups cooked rice 2 tbsp fresh cream 1/2 cup milk 1/4 cup grated processed cheese freshly ground black pepper powder to taste Method 1. Heat the butter in a deep pan, add the onions and saut till they turn translucent. 2. Add the garlic and saut for a few more seconds. 3. Add all the vegetables and salt and mix well and cook for 4 to 5 minutes. 4. When the vegetables have softened a little, add the rice, cream, milk, cup of water and salt if required and mix well. 5. Bring to boil and simmer for a few minutes, adding more water if required. 6. Add the cheese and pepper, mix well and serve immediately.

Cheesy Vegetable Pizza

For the vegetable topping 1/2 cup baby corn, sliced and blanched 1/2 cup blanched and cubed carrots 1/2 cup cubed and blanched zucchini 1/2 cup red peppers, sliced 1/2 cup sliced celery 1 tbsp butter salt to taste black pepper (kalimirch) powder to taste For the cheese sauce 2 tbsp butter 1 tbsp plain flour (maida) 1/4 cup milk 1/2 cup grated processed cheese salt to taste black pepper (kalimirch) powder to taste Other ingredients 1/2 cup grated cooking cheese or grated mozzrella cheese oil or butter for greasing Method For the vegetable topping 1. Heat the butter in a pan, add all the vegetables and saute for the for 2 to 3 minutes. 2. Season with salt and pepper and keep aside. For the cheese sauce 1. 2. 3. 4. Heat the butter in a pan. Add the flour and cook for 1 minutes. Slowly add 1/2 cup of water, stirring continuously so that no lumps form. Add the milk, cheese, salt and pepper and bring to boil. Remove from the fire and keep aside. How to proceed

1. Place one herb pizza base on a greased baking tray. 2. Spread half the cheese sauce on top of the base and then top with half the vegetables. 3. Spoon half the tomato sauce decoratively over the vegetables and then sprinkle 1/4 cup of grated cheese on top. 4. Bake in a preheated oven at 200C (400F) for 20 minutes or till the base is evenly browned. 5. Repeat with the remaining ingredients to make another pizza. 6. Serve hot. Tips 1. You can use any of your favourite vegetables in palce of the ones listed above.

Chick Pea Salad with Mint Dressing

One of the most nutritious beans - chick peas are rich in iron, protein and folic acid. Curds enrich this tangy salad with more protein and calcium while coriander and mint increase its vitamin a content. Chill this salad before you serve it so as to relish its delightful flavours. Ingredients 2 cups drained and boiled kabuli chana (white chick peas) 3/4 cup tomato cubes 1 cup cucumber cubes 3/4 cup chopped spring onion greens andwhites salt to taste For The Mint Dressing 1/2 cup chopped mint leaves (phudina) 1/2 cup chopped coriander (dhania) 1/2 tsp sugar 2 tbsp low-fat curds salt and freshly ground black pepper to taste Method For the dressing

1. Combine all the ingredients and blend into a smooth pure in a blender. Refrigerate. For the salad 1. Drain and wash the soaked kabuli chana. Add fresh water and salt and pressure cook the kabuli chana for 3 to 4 whistles till they are soft. Cool completely. 2. Combine the kabuli chana with the remaining ingredients for the salad.

3. Add the dressing and mix well.

4. Serve chilled. 5. Nutrient values Energy 105 kcal Protein Carbohydrates Fat 5.4 gm 18.6 gm 1.3 gm Folic Acid 64.8 mcg Vitamin Iron C 2.9 39.7 mg mg Fibre 2.6 gm

Corn and Cheese Quesadillas

Ingredients For the tortillas 1/2 cup whole wheat flour (gehun ka atta) 1 cup plain flour (maida) 2 tsp oil 1/2 tsp salt To be mixed into a stuffing 1 cup boiled sweet corn kernels, lightly crushed 1/2 cup grated paneer (cottage cheese) 1/4 cup grated vegetarian cheese 1/4 cup chopped tomatoes without the pulp 1/4 cup red, yellowand green chopped capsicum 2 tsp finely chopped green chillies 2 tbsp chopped coriander (dhania) salt to taste Other ingredients whole wheat flour (gehun ka atta) for rolling oil for cooking To serve 1/4 cup uncooked salsa Method

For the tortillas 1. Knead all the ingredients into a soft pliable dough adding enough warm water. 2. Keep aside under a wet muslin cloth for an hour. 3. Knead again and divide into 8 equal portions. 4. Roll out each portion into 150 mm. (8") diameter thin rounds with the help of a little whole wheat flour. 5. Cook lightly on a tava (griddle) and keep aside. How to proceed 1. Divide the stuffing into 4 equal portions and spread one portion on one tortilla. 2. Apply little water on the edges. Put another tortilla on top and press well so the edges stick. 3. Cook on a tava (griddle) adding a little oil on both sides till crisp. 4. Cut into half and serve hot with uncooked salsa. 5. Repeat with the remaining tortillas and stuffing to make 3 more quesadillas.

White Stock
Ingredients 1 cup bottle gourd (doodhi / lauki) pieces 2 potatoes 2 onions a small piece of cabbage Method 1. Cut all the vegetables into big pieces. 2. Add 6 cups of water and cook in a pressure cooker. 3. When cooked, blend in a blender and pass through a sieve.

Corn Chowder ( Soups and Salads Recipe)

Ingredients 3/4 cup cooked sweet corn kernels 4 cups white stock 1 onion, chopped 2 tbsp chopped celery 2 tbsp plain flour (maida) 1 1/2 cups milk 1 tbsp butter salt and freshly ground pepper to taste For The Garnish 1 tbsp chopped celery , lightly blanched 2 tbsp tomato cubes 2 tsp grated processed cheese Method 1. Heat the butter in a pan, add the onion and celery and saute till the onions are transparent. 2. Stir in the flour and remove from the heat. Add the stock and milk gradually. 3. Return to the heat and simmer gently for 5 minutes.

4. Add the corn, salt, pepper and nutmeg powder and simmer for another 10 minutes. 5. Serve hot, garnished with the blanched celery, tomato cubes and grated cheese.

Creamy Macaroni With Broccoli

Ingredients 1 cup boiled macaroni 1 1/4 cups blanched broccoli florets 2 tbsp butter 1 tsp finely chopped garlic (lehsun) 1 tbsp chopped fresh basil 1 cup milk 1/4 cup fresh cream 1/2 cup grated processed cheese salt and freshly ground black pepper (kalimirch) powder to taste Method 1. Heat the butter in a broad non-stick pan, add the garlic and saut on a medium flame for a few seconds. 2. Add the broccoli and saut on a medium flame for 2 to 3 minutes. 3. Add the basil, milk, cream and cheese, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. 4. Add the salt and pepper and cook on a medium flame for 1 minute. 5. Add the macaroni and saut on a medium flame for 1 to 2 minutes, while stirring occasionally. 6. Serve hot.

Crunchy Apple Custard

Ingredients 3 cups apple slices 2 cups milk 3 tbsp custard powder 3 tbsp sugar 2 tbsp brown sugar Method 1. Mix the custard powder and the sugar with a little milk to form a smooth cream. 2. Heat the rest of the milk. Pour onto the mixed custard powder, stirring well. 3. Bring to a boil stirring continuously for 2 minutes. 4. Combine the apples with 1 tbsp of sugar and cup of water and cook till the apples are soft. 5. Arrange the slices in an oven proof dish. 6. Pour the hot custard over the slices. 7. Sprinkle the brown sugar on top and bake in a hot oven at 200C (400F) for 15 minutes.

8. Serve warm when the sugar topping is crisp.

Tips 1. Always keep stirring the custard while cooking as it tends to stick to the vessel or form lumps. 2. You can use stewed peaches or pears instead of apples.

Cucumber Raita ( Low Calorie Healthy Cooking )

Ingredients 2 tsp coconut oil or any other refined 1/2 tsp mustard seeds ( rai / sarson) 7 to 8 curry leaves (kadi patta) 1/2 cup chopped onions 1 cup chopped cucumber 2 tsp finely chopped green chillies salt to taste 1/2 cup fresh low-fat curds (dahi) , beaten Method 1. Heat the oil in a kadhai and add the mustard seeds. 2. When the seeds crackle, add the curry leaves and onions and saut on a medium fame till the onions turn light brown in colour. 3. Add the cucumber, green chillies and salt, mix well and saut on a medium flame for 2 to 3 minutes. Remove from the flame and keep aside to cool. 4. Add the curds and mix well. Serve immediately. Nutrient values Per Serving Energy Protein Carbohydrate Fat Fibre Calcium 39 calories 1.1 gm 2.9 gm 2.6 gm 0.2 gm 44.1 mg

Curd Shorba

Ingredients 3 cups fresh curds (dahi) 4 tsp besan (bengal gram flour) 1/4 cup milk 2 tbsp oil 1 tsp cumin seeds (jeera) 1/2 cup finely chopped onions 1 tbsp finely chopped green chillies 1/2 tsp grated ginger (adrak) a pinch of turmeric powder (haldi) salt to taste 1 tsp sugar 1/2 cup finely chopped cucumber 1/4 cup finely chopped coriander (dhania) Method 1. Combine the curds, besan and milk in a deep bowl and whisk well till no lumps remain. Keep aside. 2. Heat the oil in a deep non-stick pan and add the cumin seeds. 3. When the seeds crackle, add the onions, green chillies and ginger and saut on a medium flame for 1 to 2 minutes.

4. Add the curdsbesanmilk mixture, turmeric powder, salt, sugar, cucumber and coriander, mix well and cook on a medium flame for 3 to 4 minutes, while stirring continuously. 5. Serve hot.

Dahi Bhindi ki Subji

Ingredients 2 cups chopped ladies finger (bhindi) 1 cup low fat curds (dahi) 2 tsp coriander (dhania) powder 2 tsp chilli powder 1/2 tsp besan (Bengal gram flour) 1 tsp cumin seeds (jeera) 1 tsp mustard seeds ( rai / sarson) 1 tsp fennel seeds (saunf) 1/8 tsp asafoetida (hing) 5 to 7 curry leaves (kadi patta) 1 tsp oil salt to taste For the garnish 1 tbsp chopped coriander (dhania) Method 1. Steam the bhindi for 5 to 7 minutes till soft. Keep aside. 2. Combine the curds, coriander powder, chilli powder, gram flour and salt with 2 tablespoons of water and keep aside.

3. Heat the oil in a non-stick pan and add the cumin seeds, mustard seeds, fennel seeds, asafoetida and curry leaves. 4. When the seeds crackle, add the curd mixture and steamed bhindi and bring to a boil. Simmer for 3 to 4 minutes. 5. Serve hot, garnished with the coriander. Nutrient values per serving Amt Energy Protein Cho Fat 51 gm 46 kcal 2.8 gm 5.6 gm 1.4 gm Vit A 86.5 mcg Vit Calcium Iron C 7.0 99.1 0.3 mg mg mg F. Acid 46.8 mcg Fibre 0.5 gm

Date and Banana Shake ( Pregnancy Recipe)

Ingredients 1/4 cup dates (khajur) 1/2 banana 1 cup milk 4 to 5 ice-cubes Method 1. Soak the dates in warm milk for 15 minutes. 2. Combine the soaked dates, milk and banana with 4 to 5 cubes of ice and blend in a liquisider. 3. Serve immediately. Nutrient values per glass Amt Energy Cho Fat Calcium F.Acid Fibre

274 gm 332 kcal 33.1 gm 13.3 gm 434.8 mg 11.2 mcg 1.8 gm

Date Squares with Custard

Ingredients For the custard 1 cup low fat milk 2 tsp custard powder 3/4 tsp sugar substitute For the date squares 1 cup deseeded and fineluy chopped freshblack dates (kala khajur) 1 tbsp chopped walnuts (akhrot) 1/2 tsp ghee Method For the custard 1. Combine the custard powder with 3 tbsp milk in a bowl to make a smooth paste. Keep aside. 2. Boil the remaining milk in a non-stick pan and add the custard powder to it while stirring continuously so that no lumps are formed. 3. Let the custard simmer for 2 to 3 minutes, then take it off flame, pour into a bowl and place it in the refrigerator for 1 to 2 hours to chill. For the date squares 1. Heat the ghee in a non-stick pan, add the dates and cook for 2 to 3 minutes while stirring continuously. 2. Remove off flame, let it cool for 5 to 7 minutes, then add the walnuts and mix well. 3. Put the mixture into a 96 mm. x 96 mm. (4" x 4") dish and flatten out evenly into 1 cm thickness. 4. Cut into 4 equal pieces and keep aside.

How to proceed 1. Divide the custard into 4 equal portions. 2. Place a date square in a serving bowl. Top with one portion of the chilled custard and serve immediately. Nutrient values per serving Energy Fat

103 cal. 3.3 gm.

Fruity Phirni

Ingredients 3 cups low fat milk 3/4 cup poha (beaten rice flakes) 1 tbsp cornflour dissolved in 2 tsp low fat milk 1 tbsp sugar substitute 1 cup sliced fruits (banana, apples etc.) Method 1. Roast the poha in a non-stick pan till crisp. Do not allow to discolour. 2. Remove from flame, cool and grind it coarsely. Keep aside. 3. Boil the milk in another non-stick pan and add the poha while stirring continuously. 4. Simmer for 5 to 7 minutes. 5. Add the cornflour, simmer for another 2 to 3 minutes and remove from flame. 6. Keep refrigerated for at least 1 hour. 7. Just before serving, divide the fruits and phirni into 4 equal portions. 8. Place the fruits into 4 individual bowls and top with a serving of the phirni. 9. Serve immediately.

Hari Chila Roti

Ingredients For The Dough 3/4 cup whole wheat flour (gehun ka atta) 1/2 green chilli , finely chopped 1/3 cup low fat curds (dahi) salt to taste For The Chila Mixture 2 tbsp chopped fenugreek (methi) leaves 2 tbsp chopped spinach (palak) 2 tbsp chopped fresh coriander (dhania) 1/2 green chilli , finely chopped 2 tbsp besan (bengal gram flour) salt to taste For The Garnish 2 tbsp bean sprouts 2 tbsp chopped tomatoes 2 tsp grated processed cheese Other Ingredients 2 tsp oil for cooking Method For the dough

1. Combine all the ingredients and knead into a soft dough using a little water if required. 2. Divide into 4 equal portions and keep aside. For the hara chila mixture 1. Combine all the ingredients with 1/3 cup water and mix well. Keep aside. How to proceed 1. Roll out each portion of the dough into circle of 100 mm. (4") diameter. 2. Place all 4 rotis on a large non-stick pan and cook using a little oil till one side is slightly cooked. 3. Upturn the rotis and spoon out the chila mixture on them. 4. Top with the bean spouts, tomatoes and cheese. 5. Cook on both sides using a little oil. 6. Makes 4 open rotis. 7. Serve hot. Nutrient values per roti Calcium Carbohydrate Energy Fat Protein Vitamin A

117.0 mg. 20.8 gm.

168 cal. 5.8 gm. 6.2 gm. 621.3 mcg.

Pesto Sauce ( Pizzas and Pastas Recipe)

Ingredients
2 cups fresh basil 3 tbsp olive oil 1/4 cup pinenuts (chilgoza) or walnuts (akhrot) 2 garlic (lehsun) cloves
salt to taste

Method
1. Combine all the ingredients along with 2 tbsp of water and blend in a blender and into a smooth paste. 2. Use as required.

Handy tip

1. If pine nuts are used in the recipe, lightly roast them, cool completely and then blend them in a mixer with other ingredients till smooth.

Hawaiian Pasta Salad

Ingredients 1 cup cooked shell pasta 1/2 cup chopped coloured capsicum 1/4 cup pineapple cubes 1/4 cup muskmelon (kharbooja) , cubes For The Dressing 1/4 cup mayonnaise 1 clove garlic (lehsun) , grated 1 tsp pesto 1 tsp chopped parsley salt and freshly ground black pepper powderto taste Method 1. Combine the pasta, capsicum, pineapple and muskmelon in a bowl and keep refrigerated. 2. Combine all the ingredients for the dressing in a bowl and mix well. 3. Just before serving, toss the dressing into the salad. 4. Serve immediately.

Healthy Breakfast Porridge

Ingredients 1/2 cup jowar (white millet) 1 cup chopped mixed vegetables The typical vegetables included in mixed vegetable are cauliflower, carrots, cabbage, French beans and peas. 1/2 tsp mustard seeds ( rai / sarson) a pinch of asafoetida (hing) 1 tsp oil salt to taste For the topping 2 tbsp chopped tomatoes 2 tbsp chopped onions 2 tsp chopped coriander (dhania) For serving 1 cup fresh low fat curds (dahi) Method 1. Grind the jowar to a coarse powder in a blender. 2. Combined the ground jowar and salt with 3 cups of water and pressure cook for 3 to 4 whistles or till it is cooked. 3. Heat the oil in a non-stick pan and add the mustard seeds and asafoetida. 4. When the seeds crackle, add the vegetables and saut for 4 to 5 minutes.

5. Add the cooked jowar mixture with 1 cups of water and simmer for 7 to 8 minutes. 6. Top with the tomato, onion and coriander. 7. Serve hot with curds. Tips 1. If the porridge becomes too thick while serving, adjust its consistency by some adding some water. Nutrient values per serving Amt Energy Protein Cho 64 gm 120 kcal 5.2 gm Fat Vit A Vit C Calcium Iron 1.3 mg F. Acid Fibre

21.0 1.7 251.0 7.7 92.1 gm gm mcg mg mg

11.7 1.1 mcg gm

Herbed Paneer Paratha

Ingredients To Be Mixed Into A Fresh Herb Stuffing 1/4 cup finely chopped dill leaves(suva/shepu) 1/4 cup finely chopped mint leaves (phudina) 1/4 cup finely chopped coriander (dhania) 1/2 cup grated paneer (cottage cheese) 2 tsp finely chopped green chillies salt to taste Other Ingredients 4 semi-cooked whole wheat chapatis 2 tsp oil for cooking For Serving fresh low-fat curds Method 1. Divide the stuffing into 4 equal portions and keep aside. 2. Place one semi-cooked chapati on a clean dry surface, place 1 portion of the stuffing on one half of the chapati and fold it over to make a semi-circle.

3. Heat a non-stick tava (griddle) and cook the paratha, using tsp of oil, till it turns golden brown in colour from both sides. 4. Repeat with the remaining chapatis and stuffing to make 3 more parathas. 5. Serve hot with fresh low-fat curds.

Jamun Raita

Ingredients 1/2 cup deseeded and finely chopped ripe black jamuns 1 cup whisked low-fat curds salt to taste 1/2 tsp roasted cumin seeds (jeera) powder 1 tbsp finely chopped coriander (dhania) For The Garnish a sprig of coriander (dhania) Method 1. Combine the curds, jamuns, salt, cumin seeds powder and coriander in a bowl and mix well. 2. Refrigerate for at least 1 hour. 3. Serve chilled garnished with a sprig of coriander. Nutrient values per serving Energy Protein Carbohydrate Fat 45 kcal 2.8 gm 8.1 gm Calcium

0.1 gm 96.9 mg

Jamun Smoothie

Ingredients 3/4 cup deseeded and chopped black jamun 2 cups low fat curds (dahi) 1 tsp sugar substitute 1/2 cup crushed ice Method 1. Mix together all the ingredients and blend in a mixer till smooth. 2. Pour the smoothie into 3 small glasses and serve immediately.

Khumb Hara Dhania

Ingredients 2 cups mushrooms (khumbh) cut into quaters and blanched 1/2 cup chopped corriander 1/2 tsp cumin seeds (jeera) 1/4 tsp dried fenugreek leaves (kasuri methi) 1/4 cup milk 1/4 cup curds (dahi) 1/2 tsp besan (bengal gram flour) 1/4 tsp garam masala 1 tsp oil salt to taste For The Paste 1 1/4 cups onions , sliced 1/4 cup finely chopped cauliflower 1 cup milk 1 to 2 green chillies 1 ginger (adrak) ) piece (12 mm , 1/2" long) , sliced 1 cinnamon (dalchini) ) piece (12 mm , 1/2" long) 1 clove

Method For the paste 1. Combine all the ingredients in a pan and simmer for 8 to 10 minutes till the onions are soft and nearly all the liquid has evaporated. Cool. 2. Pure the mixture to a smooth paste in a blender. Keep aside. How to proceed 1. Combine the milk, curds and gram flour and mix well. Keep aside. 2. Heat the oil in a non-stick pan, add the cumin seeds, kasuri methi and the prepared paste and saut for 2 to 3 minutes. 3. Add the curds and gram flour mixture, garam masala and salt and bring to a boil. 4. Add the mushrooms and coriander and mix well. 5. Serve hot. Nutrient values per serving Calcium Carbohydrate Energy Fat Protein

175.1 mg. 7.9 gm.

120 cal. 6.3 gm. 4.4 gm.

Lahsuni Palak Chawal

Ingredients 6 cups spinach (palak), chopped and blanched 2 cups Steamed Rice 1 tsp cumin seeds (jeera) 1 cup onions, finely chopped 15 garlic cloves, finely chopped 1/2 cup finely chopped tomatoes 2 tsp ginger-green chilli paste salt to taste 1 tsp oil Method 1. Blend the blanched spinach in a blender to a thick pure. Keep aside. 2. Heat the oil in a non-stick pan, add the cumin seeds. 3. When they crackle, add the onions and garlic and saut till the onions turn translucent. 4. Add the tomatoes and ginger-green chilli paste and saut for another 4 to 5 minutes. 5. Add the pured spinach and salt and cook for another 5 to 7 minutes. 6. Add the rice and cook for another 2 minutes.

7. Serve hot. Nutrient values per serving Carbohydrate Protein Calcium 30.6 gm. Energy Fat

4.5 gm. 96.8 mg. 160 cal. 2.1 gm.

Also Known as Courgrette

Description Zucchini is a variety of summer squash. The zucchini is a long, cylindrical vegetable, slightly smaller at the stem end, usually dark green in color. The flesh is a pale greenish-white and has a delicate, almost sweet flavor. Zucchini fruit grows quickly and is harvested within 2 to 7 days of flowering. Tiny, flavorful baby zucchini and their flowers would appear in the markets in mid-spring, to be joined by larger zucchini by early summer, and all three remained a fixture of the Italian table throughout the rest of the summer months. They are tender and tasty when young, but most varieties are tasteless when large and overgrown

Chopped zucchini

Take a sharp knife, slice it from the top and then cut it into half from the centre. Cut the half portion into another half and remove the seeds from centre. Chop by cutting them in small pieces approximately inch in diameter, although the chopped food doesn't need to be exactly the same size. If the recipe calls for the ingredients to be "coarsely chopped," make the pieces slightly larger.

Grated zucchini

Sliced zucchini

Holding zucchini vertically, slice using a sharp knife by cutting vertically across the cutting board. Slice them thinly or thickly as the recipe requirement, can used as a garnish or for recipes or salad.

Zucchini cubes

Dice or cube zucchini by cutting them into uniform strips. Line up the strips with your non-working hand and cut them into square pieces. Cube them as per the recipe's need regarding the size of the cubes, (for example, "cut into -inch cubes"). You can also boil the zucchini cubes as per the recipe requirements.

How to Select

Zucchini can be found in the section of health food stores and supermarkets. Select smaller zucchini, from 2 to 8 inches (5-20cm) in length, with smooth, unblemished skins. As a general rule you should select the smallest possible zucchini that can be used for the recipe, because larger zucchini are less flavorful and can have bitter overtones When buying zucchini, look for squash that is firm and heavy for its size. Do not wash until ready to use. Peeling is not necessary and the skin is thin and very fragile. Although it is available year-round in most markets, prime season for zucchini is May to August. This is why it is often called summer squash. Handle zucchini with care as they are easily damaged. Look for a moist stem end and a slightly prickly, yet shiny skin as indicators of freshness. Culinary Uses Zucchini are the basis for all sorts of dishes, from pasta sauces to main courses. The round variety is especially suited for stuffing, though the elongate ones will also work well. Come time to cook them, wash them, pat them dry, and trim off the ends (especially the stem end). If they're small there should be no need to remove the seeds. They can be eaten raw or cooked, making them a fast and easy addition to your cooking experience. Shred or grate raw zucchini into salads, or cut it into spears for vegetable platters. Grill it: Slice zucchini lengthwise, brush it with olive oil, sprinkle both sides with whatever fresh or dried herbs suit your fancy and some salt and pepper to taste. Grill outside on your barbecue or indoors on a grill pan for about 5 minutes on each side until crisp-tender. Chilled Zucchini-Basil Soup is the perfect starter for a hot summer night or an afternoon brunch. Make it ahead of time and dish it up right before serving. Add a sprig of fresh basil for a simple but beautiful presentation. The Italian version of an omelet, this Zucchini and Leek Oven-Baked Frittata is simple to prepare and versatile. It can be eaten hot or cold, taken to picnics, packed for lunches or served as an appetizer at your next brunch. Vary the herbs and cheese and make it a main dish with a salad! Here's a super side dish: Sauted Zucchini with Spinach and Basil Pesto. Whether you make or buy pesto, it's great on just about any summer vegetable. A kid-friendly recipe for Broiled Zucchini with Cheese. It's got only three ingredients and it will use up a lot of extra zucchini! Chocolate Zucchini Cupcakes are so moist, you don't need frosting. Scatter a few chocolate chips on top or dust them with powdered sugar and you're ready for a party! Slice zucchini lengthwise and roast with sliced onions, add to soups or crudits, or stew with tomatoes, garlic, and basil. Roasted zucchini, cauliflower and potato dish with freshly crushed black cardamom, chili powder, garlic, cumin and S&P, lemon juice and was roasted in the oven, for about an hour Thinly slice the zucchini, lightly brown then on one side in a pan with olive oil, then turn over, add chopped tomatoes and minced garlic. Cook until tomatoes and zucchinis are cooked, stirring all the flavors together. Salt and pepper, serve. Good hot, good cold, good two days old. How to Store Zucchini are perishable and should be used promptly, but they can be stored in a plastic bag in the refrigerator for up to four days. It can be kept in the fridge for up to one week. When you're ready to use it, wash the zucchini, then slice both ends off. If the skin of the zucchini has been waxed (to extend its shelf-life), peel the skin, but leave the skin on if it's unwaxed. Larger zucchini should be peeled first because the skin can be bitter. Softness is a sign of deterioration. Cooked zucchini should be covered and refrigerated up to two days. To freeze, slice zucchini into rounds, blanch for two minutes, plunge into cold water, drain, and seal in airtight containers or

baggies. Frozen zucchini can be kept for ten to twelve months. Health Benefits Zucchini helps to cure asthma as it contains Vitamin C, which is a powerful antioxidant, and has antiinflammatory properties. Zucchini helps to prevent diseases, like scurvy, bruising etc, caused by the deficiency of Vitamin C. Eating zucchini also helps to support the arrangement of capillaries. Regular intake of zucchini effectively lowers high homocysteine levels. Zucchini also prevents the risk of having multiple sclerosis (MS). Zucchinis have high water content (over 95%), so they make perfect food for people on diet. Zucchini contains useful amounts of folate, potassium, and vitamin A, necessary for a human body. Zucchini contains Vitamin C and lutein, both of which are good for eyes.

Chopped lemongrass

Chopped Lemon grass is generally used in salads. For chopping it, first wash and drain thoroughly. Remove the two extreme ends, which are inedible. Now place the grass as a bunch on chopping board in horizontal manner. Start cutting it using a sharp knife in inch diameter. You may decrease or increase the diameter to obtain finer or coarser pieces as per the recipe requirement.

Grated lemon rind

Lemon rind is the peel or the skin of lemon fruit. To remove lemon rind, wash the fruit thoroughly. Now with a scraper or a sharp knife, gently start peeling the skin from top to bottom. It should consist of only the thin yellow skin and not the white portion. It has a nice fragrance and is used as ingredient in baked goods. Grate it with a grater to make grated lemon rind. It should be stored in air tight container under refrigeration until its use. Its main purpose is for its flavor. You can also use it in garnishing a salad or as a dressing for a mock tail, which consists of lemon fruit.

Lemon juice

Lemon juice is prepared by crushing the pulp of lemon fruit and then straining it through a strainer. Lemon juice, canned, concentrated, dehydrated or fresh is used to prepare carbonated beverages and lemonades. It is rich in vitamin A and C, but lacks fiber. Lemon juice has its use in cosmetics in cleansing and bleaching products. It may also be used to wash the bottom of a copper vessel.

Lemon leaf

Lemon leaves are dark green, arranged alternatively on the stem. These have the nutritive value of lemon fruit to some extent. It has a herbal use due to its cleansing nature. Hence it can be used in brewing baths n combination with other aroma products like Rosemary.

Lemon rind

Lemon rind is the peel or the skin of lemon fruit. To remove lemon rind, wash the fruit thoroughly. Now with a scraper or a sharp knife, gently start peeling the skin from top to bottom. It should consist of only the thin yellow skin and not the white portion. It has a nice fragrance and is used as ingredient in baked goods. The lemon rind should be stored in air tight

container under refrigeration until its use. Its main purpose is for its flavor. You can also use it in garnishing a salad or as a dressing for a mock tail, which consists of lemon fruit.

Lemon slices

For slicing lemon, first wash it under running water. Now hold on a chopping board and with a sharp knife, start slicing it. The diameter may be around inch, but it is not necessary that all the slices are exactly the same. Lemon may be thinly or thickly sliced as per the recipe requirement. The slices can be used on mock tail glasses as a garnish. Recipes like Lemon Pie, iced lemon treat can be made. These can be freezed and stored.

Lemon wedge

Lemon wedge can be made by cutting the lemon into 5-6 pieces in horizontal position. Wash and cut off the nub area on both the sides. Now cut it into 2 halves unpeeled on a chopping board. Now make 2-3 thick slices of both the halves, of the thickness as desired. These are called the lemon wedges and are very much used in photography of food recipes and drinks. It can be used on Rosemary drink.

Health Benefits When consumed during jaundice and fever, it gives a cooling effect. Lemon is a low calorie fruit and can be eaten by those on fruit diets to lose weight It has good dietary fiber with a low glycemic index, thus good for diabetics. It is rich in Vitamins A, C abd B complex required by the body for its processes. Minerals such as iron, calcium, phosphorus and potassium are also present. It has good amount of water content and can be given to patients suffering from dehydration.