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🌿 Ma Ki Dal Recipe (Slow-Cooked Black Gram Lentils)
🫘 Ingredients:
For Cooking the Dal:
1 cup whole urad dal (black gram / sabut urad dal)
4 cups water (for pressure cooking)
Salt to taste
1–2 green cardamoms (optional)
1 small piece cinnamon (optional)
For the Tempering (Tadka):
2 tbsp ghee or oil
1 tsp cumin seeds
1–2 green chilies, slit
1 tbsp ginger-garlic paste
1 medium onion, finely chopped
2 medium tomatoes, finely chopped or pureed
½ tsp turmeric powder
1 tsp red chili powder
1 tsp coriander powder
½ tsp garam masala
Optional (for richness):
2 tbsp fresh cream or a spoon of butter
Fresh coriander leaves, chopped
🍳 Instructions:
1. Soak & Cook the Dal
Rinse and soak whole urad dal overnight (or at least 8 hours).
Drain and pressure cook with 4 cups water, salt, and whole spices (cardamom, cinnamon) for about 8–10 whistles or until the dal is soft and creamy. Mash a few lentils with the back of a spoon to check softness.
2. Prepare the Tempering
Heat ghee in a kadhai or pan.
Add cumin seeds, let them crackle.
Add slit green chilies, then ginger-garlic paste, sauté for a minute.
Add chopped onions, cook until golden brown.
Add tomatoes, turmeric, chili powder, coriander powder.
Cook until the masala is well-cooked and oil starts to separate.
3. Combine & Simmer
Add cooked dal to the masala. Mix well.
Add water as needed to adjust consistency.
Simmer on low heat for 20–30 minutes, stirring occasionally. The longer you simmer, the better the flavor. Mash some dal to make it creamier.
To make healthy one-pot pasta soup brings together creamy peanut-sesame flavors, spicy undertones, and tender paneer chunks in a rich, hearty broth. It’s a quick, comforting meal perfect for a cozy evening. Packed with protein, healthy fats, and a medley of textures, this soup is a delightful fusion of flavors.
INGREDIENTS FOR HEALTHY ONE-POT PASTA SOUP:-
Pasta (penne, spaghetti, or fusilli)*: 100g
Paneer (cubed): 150g
Peanut butter (unsweetened): 2 tablespoons (30 g)
Sesame paste (tahini): 1 tablespoon (15 g)
Vegetable broth: 4 cups (960 ml)
Coconut milk (optional, for creaminess): 1/2 cup (120 ml)
Soy sauce (or tamari for gluten-free): 1 tablespoon (15 ml)
Garlic (minced): 4 cloves (12 g)
Ginger (minced): 1 tablespoon (15 g)
Carrot (julienned): 1 medium (50 g)
Bell pepper (sliced): 1 medium (100 g)
Green onions (chopped): 2 stalks (10g)
Red chili flakes: 1 teaspoon (2g)
Sesame oil: 1 tablespoon (15 ml)
Salt and pepper: To taste – Lime juice: 1 tablespoon (15 ml)
Fresh cilantro (for garnish): 1 tablespoon (5 g)
PREPARATION METHOD FOR HEALTHY ONE-POT PASTA SOUP:-
1. Cube the paneer and soak it in warm water for 10 minutes to make it soft.
2. Julienne the carrots and slice the bell peppers for even cooking.
3. Mince the ginger and garlic to enhance flavor.
4. Prepare the vegetable broth in advance (homemade or store-bought).
5. Heat Oil: In a large pot, heat sesame oil over medium heat. Add minced garlic and ginger, and sauté until fragrant.
6. Add Vegetables: Toss in the julienned carrot and sliced bell peppers. Cook for 2-3 minutes until slightly tender.
7. Prepare the Broth: Add the peanut butter, sesame paste, soy sauce, and vegetable broth to the pot. Whisk until the peanut butter and sesame paste dissolve completely.
8. Cook the Pasta: Bring the mixture to a boil, then add the pasta. Cook according to the package instructions, stirring occasionally to prevent sticking.
9. Add Paneer: Once the pasta is almost done, gently add the paneer cubes and simmer for another 2-3 minutes.
10. Finish with Coconut Milk (Optional): Stir in the coconut milk for extra creaminess. Add red chili flakes, salt, and pepper to taste.
11. Add Lime Juice: Once cooked, remove from heat and stir in fresh lime juice.
12. Garnish & Serve: Ladle the soup into bowls and garnish with chopped green onions and fresh cilantro.
NUTRITIONAL VALUE PER 100 g: –
Calories: 128 kcal
Protein: 4.8g
Fat: 6g
Carbohydrates: 12g
Fiber: 1.2g
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Spinach crepes are light and packed with the goodness of spinach, making them an excellent choice for a nutritious breakfast, snack, or even a light lunch. These crepes are rich in vitamins, minerals, and fiber, making them a healthy and delicious option.
INGREDIENTS FOR SPINACH CREPE :-
1 cup besan
Salt to taste
Pinch of black pepper
Water as required
100 gms paneer
Salt to taste
4 tsp pepper powder
1/4 cup milk
1 tbsp oil
1 tbsp garlic, finely chopped
1 onion, thinly sliced
Handful of spring onion, finely chopped
Handful of spinach, roughly chopped
Salt to taste
Pinch of pepper
1 tbsp oregano
1 tbsp chilli flakes
2 tbsp processed cheese, grated
2 tbsp processed cheese, grated
1 tsp oregano
1 tsp chilli flakes
PREPARATION METHOD FOR SPINACH CREPE:-
Mix the besan, salt, pepper, and water in a bowl to a smooth liquid consistency and keep it aside.
Blitz the paneer, salt, pepper, and milk to a smooth puree.
Now Heat oil in a pan. Add garlic, onion, spring onion, spinach, salt, pepper, oregano, and chili flakes and mix well. Let the spinach wilt a little.
Add in half the paneer puree and cheese and mix well.
On a non-stick tawa, add in some of the besan batter and flatten it out like a dosa/chilla. Cook for 2-3 minutes until golden brown. Flip and cook for 20-30 seconds.
Heat the remaining paneer puree with some cheese, oregano, and chili flakes till it thickens slightly for dipping purposes. Stuff the onion filling in the crepe. Fold and serve with some paneer sauce and dig in!
NUTRITIONAL VALUE PER 100 g: –
Calories: 80 kcal
Protein: 4g
Fat: 2.5g
Carbohydrates: 9g
Fiber: 1.5g
If you are struggling shedding weight. You can talk to us by taking this assessment: Click here
High Protein Paneer vegetable poha tikki is an easy and quick cottage snack made with a handful of ingredients like poha, Indian cottage cheese, vegetables, and seasonings. It makes for a good teatime or evening snack served with a side of green chutney. Poha or flattened rice is another ingredient, which has innumerable uses in Indian cuisine. So much that it is not just the name given to a form of rice, but also a complete dish called Kanda Poha in Maharashtrian cuisine. Along with it, paneer is used, which is also a good dairy product, mostly used for weight loss due to its high protein content.
However, in this post, I have shared a very easy and tasty North India style snack made with poha, mixed paneer, veggies, and spices – the Poha Cutlet. This can be referred to as poha tikki and is also a vegan-friendly recipe. These cutlets or tikkis of flattened rice also make for a super yummy appetizer for your parties and get-togethers.
Ingredients
50 gm Poha
100 gms of low-fat paneer
¼ th cup grated Carrot
¼ th cup grated Capsicum ( can take veggies of your choice)
¼ tsp chili powder
½ tsp garam masala powder
Salt to taste
Method
Wash and soak poha for 8-10 minutes. Now strain and remove excess water.
Add to a bowl poha, grated paneer, capsicum, and carrot.
Now add chilly powder, garam masala powder, and salt.
Mix well and make 5 tikkis out of it.
Brush the pan with oil/ghee and place the tikki on it and cook for 3-4 minutes on each side. Paneer Poha vegetable tikki is ready to serve. Serve with green chutney and enjoy this high-protein meal.
Hara Bhara Kabab can be a healthy snack when prepared right. The use of nutritious items like sprouts, peas, and paneer makes them a good source of iron, protein, fiber, and other essential nutrients. To make them even healthier, consider air-frying them or cooking them in a nonstick pan instead of deep frying. Sprouted moong is a low-calorie, high-fiber food, making it a great addition for those aiming to lose weight. And so is paneer, which is full of protein, which has a high satiety value, which makes us feel full for a longer time, and so helps in weight loss.
This snack recipe is really mouth-watering and can easily be cooked at home. as been made with a few ingredients, this easy recipe can be made without taking too much valuable time. A surprising fact about this dish is that one can pack it in kids’ tiffin as well to serve them with something healthy and filling. Try this breakfast recipe right away! Tried making a healthy and tasty snack, which came out really well, so sharing this recipe with all to try a high-protein, healthy snack.
Ingredients
50gm sprouted moong
50 g low-fat paneer
1/2 cup peas
5 cashews (optional)
1 small Capsicum (cut into small pieces)
Half tsp red chilli powder
Half tsp garam masala powder
Salt to taste
Method to Prepare Hara Bhara Kabab
Add sprouted moong and green peas in a mixer grinder jar and make a smooth paste.
Pour the mixture into a bowl.
Now add grated paneer and capsicum to the bowl.
Now add red chilly powder, Salt, and garam masala powder and mix well.
Make 5 tikkis out of the mixture. Brush the pan with oil/ghee and place the tikkis on it. Place 1 cashew on each tikki and cook for 3-4 minutes on each side.
Hara bhara kabab is ready to serve. Serve with green chutney and enjoy this high-protein meal.
This high-protein chela offers a large amount of nutritional benefits, especially a high amount of protein. Green gram dal provides protein and essential amino acids.. Besan contains fiber, which aids digestion and promotes healthy gut bacteria. Paneer (Indian cottage cheese), cheese cubes, and besan (gram flour) offer various health benefits, primarily due to their high protein content and low glycemic index. Besan flour base pizza with paneer, for example, is a great option for managing blood sugar levels and promoting weight loss due to its slow release of carbohydrates.
Gram dal adds protein, essential for muscle repair and overall health. And same as paneer and cheese, which have a good amount of calcium, essential for bone health. Paneer also contains vitamins like A and D, which support various bodily functions, and also Paneer is a good source of tryptophan, a precursor to serotonin, which helps regulate mood and reduce stress.
Likewise, Cheese can be a source of vitamin D, which supports calcium absorption and immune function. Combining besan, paneer, and vegetables in a pizza provides a variety of nutrients, including protein, carbohydrates, and vitamins. So this pizza not only nutritious but is also delicious. Pizzas are easy to make, versatile, and can be customized with various vegetables and spices.
Ingredients
50gm paneer
50gm besan flour
1 cheese cube
1 Capsicum
1/4 bowl of corn
Oregano, chilli flakes, salt
1 tbsp Green chutney (homemade)
Salt to taste
Method of Preparing High Protein Pizza
Add besan flour to a bowl. Add the salt, flour, water, turmeric, pepper, and chili flakes and mix to make a smooth batter.
Dice the vegetables finely and chop the paneer into small pieces.
Use a tissue to ensure the bottom of the pan is coated well with oil. And add about a ladle of the mixture into the pan, now spread green chutney evenly once the base starts cooking.
Now spread all the veggies, corn, and paneer pieces all over the cheela and grate cheese cubes over it. Now sprinkle oregano and chili flakes.
Switch off the flame and cover it with a lid for two minutes. High-protein paneer cheese pizza is ready to serve. Enjoy….
To Prepare Gond Katera Badam Ka Sharbat is a refreshing summer drink made with edible gum (gond katira) and almonds. Gond katira has cooling properties and helps combat heat during summers, while almonds provide a rich source of protein, healthy fats, and nutrients. This drink is ideal for hydration, energy, and nourishment during hot weather.
INGREDIENTS FOR GOND KATERA BADAM SHARBAT:-
Gond Katira (Edible Gum): 2 tablespoons (15 g)
Almond (Badam): 20 pieces (25 g) –
Stevia: 3 tablespoons (45 g) or as per taste
Milk: 2 cups (500 ml)
Rose Water: 1 teaspoon (5 ml)
Ice Cubes: As needed
PRE-PREPRATION FOR GOND KATERA BADAM SHARBAT:-
1. Soak Gond Katira: – Soak 2 tablespoons of gond katira in 1 cup of water overnight or for 6-8 hours. It will swell and form a jelly-like texture.
2. Prepare Almond Paste: – Soak almonds in hot water for 1-2 HOURS. Peel off the skin and grind into a smooth paste using a little water.
PREPRATION METHOD:-
1. Strain the soaked gond katira to remove excess water and impurities.
2. In a large bowl, mix the gond katira jelly, almond paste, stevia, and milk. Stir well until the stevia dissolves completely.
3. Add rose water for flavor and mix again.
4. Serve chilled with ice cubes.
NUTRITIONAL VALUE PER 100 g: –
Calories: 90 kcal
Protein: 2.4g
Fat: 3.2g
Carbohydrates: 12g
Fiber: 0.2g
If you are struggling shedding weight. You can talk to us by taking this assessment: Click here
Muskmelon drink is a healthy, refreshing, nutrient-rich beverage juice recipe. It is a versatile juice as it can be made in different textures and consistencies, and is a popular choice for the iftar feast during the holy month of Ramadan. It is also known for its simplicity and can be prepared within minutes with basic ingredients. In addition, it is also known for its medicinal and health aspects. It is rich in Vitamins A & C, which help to improve immunity and also help to quench dehydration. Muskmelon is also low in calories with a good amount of protein, and hence an ideal choice for weight losers. It has an abundant source of antioxidants, thus helping repair damaged cells.
Along with it, Gond katira and sabja seeds are added, which are popular in summer drinks and remedies, particularly for their cooling and hydrating properties. While water is always king, sometimes you crave a refreshing beverage with a little more pizazz. It is a good source of fibre, which can aid digestion and promote a healthy gut. This is especially beneficial during summer when dietary changes and irregular schedules can impact digestion. So let’s try this healthy drink and stay cool and nutritious this summer
Ingredients
1 Musk melon
1 tbsp Gond Katira
1 tbsp Sabja Seeds
1 tsp Lemon juice
A few mint leaves
Ice cubes
(Stevia leaves optional)
Preaparation
Soak sabja seeds and gond katira in 2 different bowls overnight or for 4-5 hrs. Peel the skin of the muskmelon, scoop out the seeds, and roughly chop it. and blend, adding water if required.
Drain the excess water from the sabja seeds and gond katira. Take a mixer and add soaked gond katira, mint leaves, and chopped musk melon. Blend it until smooth.
Squeeze half a lemon into the drink and stir it well. Can add stevia for added sweetness(optional).
Platelets count can affect the overall health of the body, leading to complications such as intestinal bleeding or cerebral hemorrhage. Therefore, it is crucial to adopt measures to increase platelets count, such as using medications or adjusting dietary habits. Increasing platelets count through diet is a natural, safe method that avoids unwanted side effects.
First, we will discuss what platelets are and the signs of a low platelets count.
Blood contains various types of cells, each serving a different purpose. These include red blood cells, white blood cells, and platelets. Platelets help the blood clot during injuries or bleeding anywhere in the body. To keep platelets functioning properly, individuals need to maintain good overall health.
However, certain situations can suddenly lower the platelet count and impact overall health. Viral fevers, dengue fever, bone marrow disorders (such as leukemia or lymphoma), chemotherapy, cirrhosis, an enlarged spleen, specific medications, and excessive alcohol consumption can all reduce platelet levels. Symptoms of low platelet count usually appear only when the count drops significantly. At mild levels, people often experience no symptoms.
A healthy platelet count usually ranges from 150,000 to 450,000 platelets per microliter of blood. This range can vary based on your age, sex, and race. When the platelet count drops below 150,000 per microliter, it increases the risk of excessive bleeding. Common symptoms of a low platelet count include tiny reddish-purple spots (petechiae), often appearing on the lower legs, bleeding from minor injuries that doesn’t stop after 15–20 minutes, easy bruising, nosebleeds, bleeding gums, fatigue, blood in the urine or stool, and heavy menstrual flow.
What to Eat to Increase Platelet Count?
Platelets can be increased by eating a healthy diet that includes fruits rich in nutrients like vitamin C, folate, and iron. However, some fruits have antiplatelet properties that prevent the grouping of these blood cells, so should be avoided by people concerned with having a low platelet count.
Folate
Folate, a type of B vitamin, supports the production of blood cells and helps increase platelet count. Folic acid serves as the synthetic form of folate. Adults need at least 400 mcg of folate daily, while pregnant women need 600 mcg per day. Foods rich in folate or folic acid include dark leafy greens, beef liver, fortified breakfast cereals, dairy products, and rice.
Consuming excessive amounts of folic acid from supplements can interfere with vitamin B12 function. However, eating a variety of folate-rich foods poses no health risks.
Foods rich in vitamin B12
Vitamin B12 plays a crucial role in forming red blood cells. Low levels of vitamin B12 can reduce platelet count. Individuals aged 14 and older need 2.4 mcg of vitamin B12 per day, while pregnant and breastfeeding women need 2.8 mcg per day.
Animal-based products like beef and beef liver, eggs, salmon, tuna, clams, shellfish, and dairy products provide vitamin B12. Vegetarians can get vitamin B12 from foods such as fortified cereals, almond milk, oranges, soy milk, and similar alternatives to supplement their daily intake.
Foods rich in vitamin C include citrus fruits, strawberries, bell peppers, broccoli, and Brussels sprouts.
Foods rich in vitamin C
Vitamin C strengthens the body’s immune system. It also supports proper platelet function and boosts iron absorption, which plays a vital role in platelet health. Many fruits and vegetables provide a rich source of vitamin C, including broccoli, citrus fruits (oranges, grapefruits), kiwi, mango, pineapple, tomatoes, pomegranate, strawberries, and bell peppers. High temperatures can destroy vitamin C, so try to eat these foods raw whenever possible.
Foods rich in vitamin D
Vitamin D plays an important role in the function of bones, muscles, nerves, and the immune system. Additionally, it is essential for the function of bone marrow cells, which produce platelet and other blood cells. The body can produce vitamin D through sunlight exposure. However, not everyone gets enough sunlight daily, especially during the winter months. Adults aged 19–70 require 15 mcg of vitamin D per day.
To increase platelet count, vitamin D can also be obtained from dietary sources. Foods rich in vitamin D include egg yolks, salmon, tuna, mackerel, cod liver oil, yogurt, fortified breakfast cereals, orange juice, soy milk, and mushrooms.
Foods rich in vitamin K
Vitamin K is crucial for blood clotting and bone health. The recommended daily intake of vitamin K is 120 mcg for adult men aged 19 and older and 90 mcg for adult women. To meet these requirements, consuming foods such as turnips, broccoli, kale, spinach, soybeans, soybean oil, and pumpkin.
Foods Rich in Iron
Iron is a vital component for red blood cells and platelets. It can help increase platelet count in individuals with iron-deficiency anemia. Men over 18 years old and women over 50 years old need 8 mg of iron per day, while women aged 19–50 require 18 mg per day. Pregnant women need 27 mg of iron daily.Incorporating iron-rich foods into the diet can help increase platelet count.
Foods high in iron include oysters, beef liver, fortified breakfast cereals, lentils, tofu, dark chocolate, and pumpkin seeds. Consuming iron-rich foods with vitamin C enhances absorption. However, avoid consuming calcium-rich foods or taking calcium supplements at the same time as iron-rich foods, as this may hinder iron absorption.
Several foods that increase platelets count
Papaya Leaf Extract
Scientific studies suggest that papaya leaf extracts can help increase platelet count. If you’re looking for ways to boost platelet count during dengue fever, many people use papaya leaf extract as a home remedy in such cases.
Green Leafy Vegetables
Green leafy vegetables have long been hailed as nutritional powerhouses when promoting optimal health. They are some of the best foods to increase platelet count. Packed with various vitamins and minerals, they offer many advantages for our overall well-being.
“Green leafy vegetables like kale, spinach, and asparagus help increase platelet count because they are rich in folic acid. Folic acid supports the body’s cell division process, which directly aids in raising platelet levels.”
Animal-based Food Diet
Vitamin- B12 is necessary for boosting the health of red blood cells and maintaining overall well-being. The lack of Vitamin B-12 is sometimes linked to lower platelet cell count. Beef, beef liver, eggs, and fish contain Vitamin B-12, and other food may be used to increase platelet count.
Pomegranate
Pomegranate seeds are rich in antioxidants, making them one of the essential foods that boost platelets. This fruit has various health benefits. It reduces inflammation and muscle damage, improves blood circulation, and helps boost immune health in general. So, include fresh pomegranate juice to boost your immune system.
Berries and Kiwi
“Raspberries, goji berries, blackberries, blueberries, and strawberries pack a powerful antioxidant punch, making them excellent fruits for increasing platelet count. A clinical study found that moderate berry consumption boosts both platelet levels and HDL (commonly known as ‘good cholesterol’). Their high polyphenol content enhances platelet production. Kiwi fruit, rich in vitamin C, also supports platelet production and improves their function.”
Hence, Kiwi may qualify as food that boosts platelets. Laden with essential nutrients like potassium, vitamin K, and E, it notably enhances overall well-being. Kiwi is also rich in antioxidants that act as a shield, guarding against platelet and blood cell degradation, thereby prolonging the lifespan in the bloodstream.
Carrots and Beetroots
These vegetables are packed with antioxidants, vitamins, and minerals, offer numerous health benefits, and are some of the best foods to increase platelets. One notable nutrient found in these vegetables is folate, which supports the production of healthy blood cells, including platelets. Additionally, their antioxidant properties also help protect cells from damage.
Pumpkin
Pumpkin is an incredible food that boosts platelets due to its high vitamin A content. This essential nutrient stimulates the production of platelets in the bone marrow.
