Healthy fruit-nut spread:

The importance of nuts as antioxidants is well known. Walnuts are the best source of omega-3 and omega-6 fatty acids. Walnuts per say may not seem to be palatable to many individuals. So here is the recipe which is nutritious as well as tasty!

Instead of synthetic jams, if this fruit-nut spread is used, preferably as a topping over chappatis, it becomes a healthy mid-meal snack for all age groups & all ailments.

INGREDIENTS:

Seedless dates: 200 gm
Dry figs:         100 gm
Almonds:         25 gm
Walnuts:          25 gm
Pista:            25 gm

PROCEDURE:

1. Soak dates, walnuts, and figs in 1 cup of water for about 4 hours.
2. Add walnuts, almonds, and pistachios to the soaked fruits. Grind these ingredients to make a paste.
3. Make small pieces of 3-4 almonds and pistachios.
4. Garnish the mixture with chopped pieces of almonds and pistachios.
5. Store it in a clean glass container in the refrigerator.
6. Every day about 1 Tbsp of this spread can be relished with 2 chappatis or 2 slices of brown bread as a mid-meal snack either at 11.00 am or 5.00 pm.

NUTRIENTS PER SERVING:

Weight	Energy.	Carbo.	Proteins	Fats	Fiber	Calcium	Iron
15g	30.8kcals	4.2g	0.6g	1.4g	0.6g	14.4mg	0.3mg

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NUTRITIOUS GREEN SMOOTHIE:

1. Green smoothies are a powerful weight-loss food.
   They provide 5 or more servings of fresh fruits and vegetables every day.
2. They replace unhealthy meals or snacks (use them as a meal-replacement breakfast shake or a snack when you are hungry).
3. They satisfy your sweet tooth, keeping cookie cravings at bay.
4. Green smoothie recipes do not contain any refined ingredients, no added sugars, very little fat, and all the calories are of the good kind!

A high-fiber, antioxidant-rich healthy breakfast or mid-meal snack.

PREPARATION TIME: 5 minutes
MAKING TIME: 5 minutes
SERVING SIZE: One glass as a meal replacement breakfast shake or as an evening mid-meal snack (when one gets a hunger peak).

INGREDIENTS:

Spinach: 1 vati (30 g.)
Mint leaves: 2 Tbsps (3 g.)
Banana:1 (50 g.)
Grapes: 1 vati (50 g.)
Lemon: ½
Flax seeds: (10 g.)
2 cups water

PROCEDURE:

1.  Wash green vegetables thoroughly.
2.  In a blender first blend banana and grapes.
3.  Add flax seeds and blend again.
4.  Last put green vegetables and 2 cups water and blend to make a homogenous mixture.
5.  Add half the lemon juice and pour in 2 glasses.
6.  Sprinkle chat masala on the top of the smoothie.
7.  Put an ice cube if desired. (or freeze the fruits before blending)

NUTRIENTS PER SERVING:

Weight	Energy	Carbs.	Proteins	Fats	Fiber
72 g	74 cals	13g	1.9g	2.3g	2.7g

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PROTEIN-FIBER PACKED MOONG CHILLA:

A high protein and high fibre mouth watering recipe!

PREPARATION TIME: 20 minutes
COOKING TIME: 15 minutes
SERVING SIZE: 2 Chillas for breakfast or evening snack.

INGREDIENTS For the chilla:

Sprouted moong: 2 vatis (260 g.)
Besan flour : 1 vati (120 g.)
Grated carrot 150 g., Finely chopped methi 100 g. (variation 1)
Chopped tomato 150 g., spring onion 100 g. (variation 2),
Grated beet 150 g., Finely chopped palak 100 g.(variation 3)
A fine paste of ginger, garlic, green chili
Salt to taste
Oil for cooking: 1 tsp. per chilla (12 chillas made from batter)
1 cup water to acquire a flowing consistency of the batter.

PROCEDURE:

1. Grind 2 vatis of sprouted moong in a mixer with a little water.
2. To that add 1vati of besan flour.
3. Add the remaining ingredients to the sprouted moong and besan mixture and pour a little water if required to make a batter with a slightly flowing consistency.
4. Heat a nonstick pan. Spread the batter evenly in the shape of a pancake and cook on both sides using a little oil.
5. Serve hot with 1 Tbsp of dry chutney consisting of roasted flax seeds, sesame seeds, daliya, red chili, and curry leaves along with curds (100 g.)

NUTRIENTS PER SERVING:

Weight	Energy	Carbo.	Proteins	Fats	Fiber	Calcium	Iron
140g	258kcals	28g	10.2g	11.6g	1.6g	123mg	2.6mg

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