Apurva Soni

It has many important vitamins & minerals . The leaves have about as much potassium as banana , and about the same amt of vit. c as an orange . it also has calcium , protein , iron , and amino acids , which help your body heal and build muscle.

It also packed with antioxidants and boost your immune system.

It is very beneficial for diabetes , skin & hair , edema , protecting the liver , preventing & treating cancer , treating stomach upset etc.

INGREDIENTS :-

• 1/2 CUP MORINGA LEAVES FRESH & WASHED
• 1 CUP WATER
• 1 TBSP LEMON JUICE- OPTIONAL
• 1 TBSP ORGANIC HONEY – OPTIONAL

INSTRUCTIONS :-

• FIRSTLY TAKE A BLENDER JAR AND ADD FRESH , WASHED MORINGA LEAVES .
• THEN ADD 1 CUP WATER .
• BLEND THIS TO A JUICE CONSISTENCY
• NOW TAKE A WIDE BOWL AND STRAIN THE BLENDED MORINGA JUICE USING A STRAINER.
• FURTHER ADD LEMON JUICE & HONEY – OPTIONAL
• GIVE A GOOD MIX AND TRANSFER THIS JUICE TO A GLASS JAR .
• NOW HEALTHY & NUTRITIOUS MORINGA JUICE IS READY TO DRINK .

This juice not only good for anemic patient but also helps in to improve prostrate health , reduce the risk of heart disease, lower blood pressure , improves exercise performance , and increase testosterone levels.

INGREDIENTS –

• 0.05 CUP BEETROOT
  • 0.5 CUP POMEGRANATE
• 1 TSP HONEY – OPTIONAL
• 1 TSP CHOPPED MINT LEAVES

STEPS:-

1- CUT AND PEEL THE POMEGRANANTE AND SET THE ARILS ( SEEDS) ASIDE.

2- ADD 1/4 CUP OF WATER AND BLEND IT FOR A FEEW SECONDS IN A BLANDER .

3- STRAIN BEETROOTS WITH 1/4 CUP OF WATER TO A SMOOTH PASTE.

4- GRIND BEETROOTS WITH 1/4 CUP OF WATER TO A SMOOTH PASTE.

5- NOW STRAIN THE PASTE USIN STRAINER AND A SPOON.

6 – STRAIN TO EXTRACT AS MUCH AS POSSIBLE . THE BEETROOT JUICE IS READY.

7- MIX BEETROOT JUICE , LEMON JUICE AND POMEGRANANTE JUICE TOGETHER , ADD HONEY TO TASTE.

8- GARNISH WITH 2 FRESH MINT LEAVES AND SERVE IT CHILLED.

INGREDIENT-

. 1 CUP TOOR (ARHAR DAL) WASHED & DRAINED.

. 1 CUP RICE / DALIA WASHED & DRAINED

. 1/4 TURMERIC POWDER

. 1/2 ASAFOETIDA (HING)

. SALT TO TASTE

. 1 TSP OIL/ GHEE

. 2 CLOVE/ LAUNG

. 25mm OF CINNAMON ( DALCINI )

. 1 SLIT GREEN CHILLI

.6-8 CURRY LEAVES

. 1 TSP JEERA

.1/2 CUP ONION CHOPPED

. 2 TBSP FINLY CHOPPED GINGER

. 1/2 CUP CHOPPED TOMATO

.3/4 TSP CHILLI POWDER

METHOD:-

1- TO MAKE DAL KHICHADI, COMBINE THE TOOVAR DAL, RICE, TURMERIC POWDER , 1/4 TSP OF ASAFOETIDA , SALT AND 5 CUPS OF WATER IN A PRESSURE COOKER , MIX WELL AND PRESSURE COOK FOR 3 WHISTLES.

2 . ALLOW THE STEAM TKEO SCAPE BEFORE OPENING THE LID. KEEP ASIDE.

3 . HEAT THE GHEE / OIL IN A DEEP NON STICK KADHAI , ADD THE CLOVES , CINNAMON, PEPPERCORNS , RED CHILLIES AND CUMIN SEEDS AND SAUTE ON A MEDIUM FLAME FOR A FEW SECONDS.

4. ADD THE REMAINING 1/4 TSP OF ASAFOETIDA , GREEN CHILLIES , CURRY LEAVES , ONIONS AND GARLIC AND SAUTE ON A MEDIUM FLAME FOR 1 MINUTE.

5. ADD THE TOMATOTES , A LITTLE SALT AND CHILLI POWDER AND SAUTE ON A MEDIUM FLAME FOR ANOTHER 1 MINUTE.

6, ADD THE COOKED RICE- DAL MIXTURE AND 1/4 CUP WATER .MIX WELL AND COOK ON A MEDIUM FLAME FOR 2 MINUTES , WHILE STIRRING OCCASIONALLY.

7. SERVE THE DAL KHICHADI IMMEDIATELY.

It is a great fasting snack and delicious too , you can serve it with some ketchup and corriander chutney. you can eat without any much calorie as added in deep fry vada. It was wonderful to see how simple the entire process is. The taste was same or even better then fried one .

INGREDIENT:-

• 2 Cups sago pearls soaked for 4 hrs.
• 3 Medium potatoes boiled and mashed
• 1 Cup peanuts roasted , peeled and powdered
• half teaspoon garam masala
• 1/4 cup corriander leaves finely chopped.
• 1 tbsp ginger finely chopped
• 1 tsp salt
• 1 small lemon juice squeezed
• 1 tsp cumin seeds
• 3 green chillies finely chopped.

INSTRUCTION:-

• Wash and soak sabudana in water for about 4 hrs in just about enough water .
• Boil and mash potatoes and let it cool.
• Roast peanuts without skin and powder it.
• Add the rest of the ingredients along with spices and mash them all toghether to form a nice dough.
• Make small balls and flatten them into small patties .
• Cover with cling and refrigerate( optional).
• Pre heat the air fryer for about 5 mins.
• Line the air fryer basket with a baking paper and transfer the patties.
• you can brush them with a little oiland air fry for about 10 mins at 390 degree F.
• Flip them , again brush with the oil if you like and air fry for another 10 minutes.
• Transfer them to a serving platter. Serve with mint chutney , ketchup or curd .

It is a best option for electrolyte balance in our body. Shikanji aids in body cooling , ensuring proper hydration during hot summer. it is an enerzing and nourising beverage that helps retain essential minerals like iron while preventing sodium chloride loss due to sweating. Stay refreshed with the delightful Shikanji drink. It is very benificial drink for diarrhea.

INGREDIENTS:-

• 2 Llemon
• Half teaspoon black pepper crushed
  • 1/4 teaspoon cumin seeds roasted
  • 1 teaspoon black salt / kala namak
• 2 teaspoon sugar
• 4 mint leaves
• half teaspoon ginger

INSTRUCTION

• Take black salt , sugar , crushed ginger , mint leaves , cumin seeds , black pepper in jar.
• squeez the lemon.
• Add chilled water ( 2 cups ) .

Capsicum also know as bell pepper , red pepper & chilli pepper .Pepper soup is a healthy dish packed with nutrients . The soup is low in calorie and fat , and it is a good source of protein. pepper soup is also high in vitamin and minerals , such as vitamic iron & potassium. In addition to being healthy, pepper soup is also delicious and easy to make dish.

INGREDIENT:-

RED CAPSICUM AND TOMATO– Our flavour base for the soup . roast it for flavour and sweet– indispensable as a flavour base in this soup.

ONION

Olive oil –

Vegetable stock

Dried origeno – works well with the vegies.

Fresh basil-

Black salt & pepper

INSTRUCTION:-

1. Prepare your vegitable and put them to bake.
2. Roast until they are tender.
3. Add the roasted vegetable to a blender , along with the stock.
4. Blend until a smooth consistency, season to taste. Then prepare your basil oil, to drizzle over the top.

This nutritious recipe features protein-packed kidney beans, also known as rajma. As an essential nutrient for muscle growth and overall health, protein takes center stage in this delectable dish, making it a wholesome choice for your taste buds and well-being.

INGREDIENT:-

Multigrain flour – 1 cup

Oil – 1tspn

Salt – a pinch

Water as required

Some extra flour for rolling the rotis

Soaked and boiled rajma (kidney beans) – 1 cup

Oil – 1 tbspn

Ginger garlic paste – 1 tspn

Turmeric powder – quarter tspn

Chilli powder – as per your taste

Coriander powder – half tspn

Rajma masala powder – 1 tspn

Chopped onion – 1/2 cup, (finely chopped)

Tomatoes – 1 cup, finely chopped

Coriander leaves – a handful ,chopped

Salt to taste

Tomato sauce – 1 tbspn

Curd – 1 cup (whisked some grated cucumber, carrot, and beetroot)

METHOD:-

1 Roti preparation

1.Place all the ingredients in a bowl.

2.Knead them together with water until you achieve a soft dough consistency.

3.Shape the dough into rotis and set them aside.

2.Filling preparation

4.Heat oil in a non-stick pan. Add ginger garlic paste and sauté for a few seconds.

5.Add chopped onions and sauté until they turn translucent.

6.Sprinkle in turmeric, chili, coriander powder, rajma masala, and salt. Sauté on medium heat for 2-3 minutes.

7.Toss in the tomatoes and sauté for a few minutes, adding 2 tablespoons of water to prevent sticking.

8.Add the rajma (kidney beans) and chopped coriander. Cook on medium heat for a few minutes, stirring occasionally. Mix everything well and set aside.

9.Spread tomato sauce evenly over each roti. Place the prepared rajma filling in the center.

10.Add a drizzle of yogurt dressing over the filling.

11.Roll up the rotis tightly.

12.Serve immediately while still warm.

Pomegranates add a whole new flavor to the traditional bowl of oatmeal. It is a perfect combination of pomegranate and chia seeds for a healthy start to a morning or a power packed healthy and light evening snack.

INGREDIENTS: 

• 1 cup milk/ plain yougurt
• 1 cup oats
• 1½ tsp chia seeds
• ½ cup pomegranate arils (seeds)
• honey 1tsp ( optional )

INSTRUCTIONS:-

• Add all ingredients to a high-powdered blender jar and then process until smooth.
• Pour through a strainer, if desired, into glasses.

It is very healthy smoothie & a great option for breakfast . It is very delicious and have many nutrients.

Oatmeal:- lowers blood sugar levels, provides antioxidants, promotes healthy bacteria in your gut.
Chia seeds:- filled with calcium, iron, zinc, copper, manganese, niacin, magnesium. All of these are very nutritional. Sometimes they even help control blood pressure.
Fruits:- boost immunity and contain natural sugar.
Nuts:- loaded with antioxidants and good source of Vitamin E.
Flax seeds:- good sources of many nutrients inculding omega-3 fats and fiber.

INGREDIENTS:-

• 1 tbsp chia seeds
• 1/4 cup rolled oats
• 1 tsp flax seeds
• 11/4 & 1/4 cup almond milk / milk
• 1 banana ( optional )
• 5 each almonds & cashew nuts soaked ( optional )
• 1 tsp honey ( optional)
• 1 small apple ( otional )

INSTRUCTION:-

• Dry roast oats for 2-3 minutes in a medium flame and add flax seeds and roast until it starts popping. Switch it off and allow it to pop fully.
• Soak chia seeds to the milk
  • Then In a blende jar, blend the oats and flax seed to a fine powder.
• Then add flax and oats powder to a milk soaked chia seeds and fix it well . You can also blend and add some other dry fruits and nuts ( optional ) and mix it well.
• If desired, top with chpped apples and roasted flax seeds on top.

Aloo Bhindi is a delicious as well as fibre rich and have many vitamins and minerals. It is an easy to make Indian dish and goes well with steamed rice, roti, parathas , chapati or any flat breads.

INGREDIENTS-

• 3 cups Okra (Bhindi), cut into ½ inch pieces
• 1 medium or 1 cup Potatoes, cut into pieces
• Salt to taste
• 3 tablespoons Oil
• 1 teaspoon Cumin seeds
• ½ cup Red onion, chopped finely
• ½ teaspoon Ginger paste or freshly grated or crushed
• ½ teaspoon Garlic paste or freshly grated
• 1 small or ½ cup Tomato, Chopped or pureed
• ¼ teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoons Red chili powder
• ½ teaspoon garam masala
• ¼ teaspoon Amchur powder (Dried mango powder)

INSTRUCTIONS-

• Heat 1 tablespoon of oil in a pan on medium heat. Once hot add bhindi, sprinkle some salt. Cook uncovered until they get cooked and tender. Do stir once or twice in between. Okra gets darker in color and also shrinks as it cooks. Once they are cooked, there will not be any sliminess present. Remove it to a plate.
• In the same pan, heat 1 tablespoon of oil. Once hot add potatoes and salt. Roast until potatoes are knife tender. Remove it to the same plate with okra. Keep it aside.
• In the same pan, heat the remaining 1 tablespoon of oil. Once hot add cumin seeds and let them sizzle a bit.
• Then add chopped onions and sprinkle a little salt to speed up the cooking process. Mix and cook until onions are soft and light pink in the color.
• Then add ginger and garlic. Mix and saute for a minute or until the smell of ginger garlic goes away.
• Then add tomatoes (chopped or pureed). Cook until all the moisture evaporates and it becomes thick.
• Add turmeric powder, red chili powder, coriander powder, amchur and garam masala. Mix and cook for 30-40 seconds.
• Now add cooked bhindi and potatoes. Mix and cook for 3-4 minutes until everything gets hot and flavors are combined.
• Turn off the stove and serve. If not serving aloo bhindi right away then keep it covered so it stays warm.