Carrot and Ginger Soup
A light soup that will perk you up
Serves 2

You Will Need
2 medium sized carrots (roughly chop)
1 inch piece of ginger (finely chop)
1 teaspoon olive oil
4-5 spring onions (finely chop)
2 cups vegetable stock
Salt to taste
½ teaspoon white pepper powder
1 tablespoon low fat cream

Method
1.Heat olive oil in a saucepan, add ginger and spring onions and sauté till translucent. Add carrots. Stir well and cook for five minutes till tender. Add stock. Cook on low heat till carrots are very soft.

2.Cool and blend in a food processor until smooth. Heat the puree, season with salt and white pepper powder.

3.Serve hot garnished with a swirl of cream.

Nutritional Information Per Serving

Soya Toasties
Crisp toasted sandwich with crunchy soya filling
Serves 2

You Will Need

4 slices of brown bread
¼ cup soya granules
1 teaspoon of oil
2 spring onions (finely slice)
1 green chilli (finely chop)
½ small sized red capsicum (finely chop)
½ small sized yellow capsicum (finely chop)
½ small sized green capsicum (finely chop)
Salt to taste
½ teaspoon pepper powder
¼ small sized cabbage (shred)
A few sprigs of fresh coriander leaves (finely chop)
½ cup low fat fresh yogurt (whisk)

Method

1.Soak soya granules in one cup of warm water for half an hour. Wash twice and squeeze out extra water.

2.Heat oil in a non stick pan. Add sliced spring onions and green chilli and sauté for one to two minutes.

3. Add soya granules, chopped capsicums, salt and pepper. Cook for a minute. Cool completely.

4.Spread yogurt on each slice, and cover with soya-capsicum mixture. Top it with shredded cabbage and finely chopped coriander leaves and cover with a second slice of bread.

5.Prepare the other sandwich in a similar manner.

6.Heat a sandwich toaster and toast sandwiches till golden and crisp.

7.Remove and serve hot with coriander and mint chutney.

Nutritional Information Per Serving

Teekhe Aloo Red hot potatoes
wonderful start to a meal!
Serves 2

You Will Need
¼ kg baby potatoes
2 teaspoons Kashmiri red chilli powder
½ teaspoon turmeric powder
1 teaspoon coriander powder
1 teaspoon cumin powder
1 teaspoon oil
½ teaspoon mustard seeds
Salt to taste
A few sprigs of fresh coriander leaves (finely chop)
2 tablespoons tamarind pulp

Method
1.Wash baby potatoes well. Do not peel.

2. Blend together Kashmiri red chilli powder, turmeric powder, coriander powder and cumin powder with two to three tablespoons of water to make a smooth paste.

3. Heat oil in a non-stick pan on low heat.

4. Add mustard seeds. When they crackle, add potatoes, salt to taste and half a cup of water. Cover and cook till potatoes are half done.

5. Stir in masala paste. Cover and cook till potatoes are completely cooked. 6. Add coriander leaves and mix well.

7. Add tamarind pulp and cook on low heat for ten minutes. Serve hot.

Nutritional Information Per Serving

Carom and Citrus
Fish Fillet Melt-in-the-mouth starter with the taste of oranges and lemons
Serves 2

You Will Need
200 gms fish fillets
½ teaspoon carom seeds (ajwain) (crush)
3-4 teaspoons lemon juice
2 tablespoons orange juice
Salt to taste
¼ teaspoon mustard paste
White pepper powder to taste
¼ cup whole wheat flour (atta)
1 ½ teaspoons oil

Method
1.Cut fish fillets into finger sized pieces. Pat dry with a kitchen towel.

2. Mix lemon juice, orange juice, salt to taste, mustard paste, white pepper powder and crushed ajwain thoroughly.

3. Mix fish fingers in above marinade. Refrigerate for about fifteen to twenty minutes.

4. Season whole wheat flour with salt and white pepper powder.

5. Roll marinated fish fingers in seasoned whole wheat flour. Shake off excess flour.

6. Heat a GRILL (TOP and BOTTOM). Brush fish fingers lightly with oil.

7. Place fish fingers under the Grill and turn it for uniform cooking and colour. Cook till golden     brown in colour.

Nutritional Information Per Serving

Salad Remix
Definitely a no-oil dressing slimmer’s salad!
Serves 2

You Will Need
2 oranges
1 bunch lettuce
2 spring onions
A few sprigs of fresh mint leaves (chop)
2 medium sized apples (cubes)
¼ small sized watermelon (optional) (cubes)
1 medium sized carrot (cubes)
1 medium sized cucumber (cubes)
2 medium sized tomatoes (cubes)
1 medium sized capsicum (cubes)
For Dressing 7-8 peppercorns
Rock salt (sendhwa namak) to taste
½ teaspoon mustard seeds
3 cloves garlic (peel)
2 tablespoons lemon juice
1 teaspoon vinegar

Method
1.Peel oranges, separate segments and de-seed them. Cut them into half.

2.Wash lettuce, tear into bite sized pieces and keep in ice cold water to remain crisp.

3.Wash spring onions. Cut the greens into one-inch long pieces. Cut onions into quarters and separate the layers. Wash mint leaves, reserve some for garnishing and chop the remaining.

4.To make dressing, crush peppercorns, rock salt, mustard seeds and garlic with lemon juice in a mortar with a pestle. Mix vinegar.

5.In a bowl, mix all the fruits, vegetables and chopped mint leaves.

6. Add the dressing and toss well. Serve immediately.

Nutritional Information Per Serving

Aloo Kofta in Khus Khus Curry
A surprisingly low oil recipe
Serves 2

You Will Need
For Kofta
3 large sized potatoes (boil)
½ cup cottage cheese (paneer)(grate)
2-3 green chillies (finely chop)
10-12 raisins
2 tablespoons cornflour or arrowroot powder
Salt to taste
1 tablespoon oil For Gravy
3 tablespoons poppy seeds (khus khus)
2 medium sized onions (quarters)
1 tablespoon oil
1 tablespoon ginger paste
1 tablespoon garlic paste
2-3 green chillies (finely chop)
½ cup skimmed milk yogurt
½ teaspoon sugar 1
½ teaspoons red chilli powder
1 teaspoon garam masala powder
Salt to taste
½ cream (cow’s milk) (whisk)

For Garnish
A few sprigs of fresh coriander leaves (finely chop)

Method
1. Mash potatoes and mix in grated paneer, green chillies, raisins, cornflour and salt to taste. Divide into six portions and shape them into oblong shapes like cutlets. Brush each cutlet lightly with oil and cook on GRILL (TOP and BOTTOM) for fifteen minutes. Remove and keep aside.

2. Soak poppy seeds in half a cup of water for twenty minutes. Drain and grind to a paste. Lightly stew quartered onions in half a cup of water for five minutes. Cool and grind to a paste.

3. In a deep microwave casserole mix oil, onion paste, ginger and garlic pastes, green chillies and cook, uncovered, on Microwave HIGH (100%) for three minutes. Remove.

4.Stir in yogurt, poppy seed paste, sugar, red chilli powder, garam masala powder and salt to taste. Cover and cook on Microwave HIGH (100 %) for two to three minutes. Remove and stir in cream. Cook further, uncovered, on Microwave HIGH (100%) for a minute.

5. Arrange koftas in a serving dish, pour gravy and serve hot, sprinkled with chopped coriander leaves.

Nutritional Information Per Serving.

Jiffy Bhindi Masala
An easy spicy bhindi from the microwave
Serves 2

You Will Need
400 gms lady fingers (bhindi)
1 ½ teaspoons oil
½ teaspoon fennel seeds (saunf)(crush lightly)
¼ teaspoon fenugreek seeds (methi) (crush lightly)
1 medium sized onion (slice thinly)
¾ teaspoon cumin seeds
2 teaspoons coriander powder
2 green chillies (finely chop)
½ inch piece of ginger (grate)
½ teaspoon dry mango powder (amchur)
1 teaspoon red chilli powder
Salt to taste

Method.
1.Wash, wipe and cut head and tail of lady fingers. Cut each into two or three pieces depending on the size.

2.Place oil, crushed fennel seeds, fenugreek seeds, onion, cumin seeds, coriander powder, green chillies and ginger in a deep Microwave casserole. Mix well. Cook on Microwave HIGH (100%) for two minutes.

3.Mix in the lady fingers, dry mango powder, red chilli powder and salt. Cook, covered, on Microwave HIGH (100%) for five to six minutes.

4.Stir and cook further, uncovered, on Microwave HIGH (100%) for one minute. Serve immediately.

Nutritional Information Per Serving

Sweet and Sour Sprout Curry
Hara chana in a very tasty version
Serves 2

You Will Need
1 cup sprouted fresh harachana
1 teaspoon oil A pinch of asafoetida powder
¼ teaspoon mustard seeds
2 dried whole red chillies
3-4 garlic cloves (finely chop)
2-3 green chillies (finely chop)
2 tablespoons tamarind pulp
½ teaspoon turmeric powder
Salt to taste
1 teaspoon grated jaggery
¼ teaspoon carom seeds (ajwain) (crush)
A few sprigs of fresh coriander leaves (chop)

Method.
1.Heat oil in a non-stick pan, add asafoetida powder and mustard seeds and let it crackle. Break the dried red chillies into two and add to the pan.

2. Add chopped garlic and chopped green chillies and stir-fry for half a minute

3. Dilute the tamarind pulp in a quarter cup of water and add to the pan.

4.Sprinkle turmeric powder, salt, jaggery and stir well over high heat and cook till the jaggery dissolves.

5.Add the sprouted harachana and the crushed ajwain.

6.Mix thoroughly, garnish with chopped coriander leaves and serve hot.

Nutritional Information Per Serving

Chanadal - Carrot Medley
A dal with a colourful difference!
Serves 2

You Will Need
½ cup Bengal gram spilt (chana dal)
2 medium sized carrots (small cubes)
1 teaspoon oil
1 bay leaf
½ teaspoon cumin seeds
1 medium sized onion (chop)
1 inch piece of ginger (chop)
2-3 cloves of garlic (chop)
½ teaspoon red chilli powder
1 teaspoon coriander powder
¼ teaspoon turmeric powder
1 medium sized tomato (finely chop)
Salt to taste
¼ medium bunch of fresh coriander leaves (finely chop)

Method
1. Soak chana dal for one to two hours in two cups of water.

2. Heat oil in a non-stick pan, add bay leaf, cumin seeds and cook for half a minute. Add onion and cook over medium heat till onion turns translucent. Add ginger and garlic and stir-fry for half a minute.

3. Reduce the heat and add red chilli powder, coriander powder and turmeric powder. Add tomato and continue to cook for three to four minutes, stirring occasionally.

4.Drain and add the soaked chana dal and carrot cubes and mix well. Add one cup of water and salt to taste.

5.Cook on high heat till the water begins to boil, then lower the heat, cover and simmer till the dal is well cooked and the masala is almost dry. Adjust salt.

6.Garnish with chopped coriander leaves and serve hot.

Nutritional Information Per Serving

Aromatic Fish Bake
With ginger, lemon and garlic, but no oil!
Serves 2

You Will Need
2 fish fillets
1 teaspoon lemon juice
Salt to taste
½ inch piece of ginger (thin slices)
2 cloves of garlic (peel)
5-6 peppercorns
A small stalk of celery (dice)
1 spring onion (round slices)
1 bay leaf
1 lemon (thin round slices)
For Garnish
¼ small sized cabbage (shred)
1 medium sized tomato (slice)
1 medium sized capsicum (julienne)

Method
1. Marinate fish fillets in one teaspoon of lemon juice and salt to taste for fifteen minutes. Mix sliced ginger, whole garlic, peppercorns, diced celery, spring onion roundels, bay leaf, lemon slices, salt and quarter cup of water. Soak fish slices in this marinade and refrigerate for half an hour.

2. Preheat oven to 220°C. Bake fish with marinade in a covered baking tray for ten to twelve minutes.

3. Serve immediately with the juices, garnished with shredded cabbage, tomato slices and capsicum julienne. Note: The fish can be alternatively cooked in a steam pot for five to seven minutes or Microwave oven for three minutes on HIGH (100%).

Nutritional Information Per Serving

Tricolour Chicken Stir Fry
Delicious blend of chicken and veggies in spicy masala
Serves 2

You Will Need
2 chicken breasts, skinless & boneless
2 medium sized onions (thick slices)
2 medium sized tomatoes (deseed)
1 medium sized capsicum (deseed)
1 teaspoon of oil
½ teaspoon mustard seeds
1 teaspoon cumin seeds
8-10 curry leaves
4-5 cloves of garlic (finely chop)
2 green chillies (slit)
½ teaspoon turmeric powder
1 teaspoon red chilli powder
Salt to taste
1 inch piece of ginger (julienne)
1 teaspoon garam masala powder
1 tablespoon lemon juice
A few sprigs of fresh coriander leaves (finely chop)

Method
1.Cut chicken into finger sized pieces. Separate the different layers of onion. Cut tomatoes and capsicum into half-centimetre wide strips.

2. Heat oil in a non-stick pan and add mustard seeds. When they begin to crackle, add cumin seeds and curry leaves.

3. Add chopped garlic and slit green chillies. Stir-fry briefly and add onions. Cook on medium heat for half a minute, stirring frequently.

4. Add chicken pieces and continue to cook on medium heat for five minutes, stirring occasionally. Add turmeric powder, red chilli powder, salt, capsicum and ginger julienne. Cook for two minutes, stirring occasionally.

5. Sprinkle garam masala powder and lemon juice. Add tomatoes. Reduce heat and continue to cook for two minutes. Serve hot, garnished with chopped coriander leaves.

Nutritional Information Per Serving

Palak and Til Murgh
Tender chicken with lots of greens and sesame
Serves 2

You Will Need
2 chicken breasts
½ medium bunch of fresh spinach (shred)
1 teaspoon sesame seeds (roasted)
3-4 fresh red chillies
1 tablespoon oil
1 small sized onion (finely chop)
4-5 cloves of garlic (finely chop)
1 inch piece of ginger (finely chop)
1 medium sized tomato (large cubes)
Salt to taste
½ medium bunch of fresh coriander leaves (finely chop)

Method
1. Clean, wash and cut each chicken breast into three pieces.

2. Cut red chillies into diamonds.

3. Heat oil in a pan. Add onion and fry till pink. Add garlic, ginger and red chillies. Cook for a minute.

4. Add tomato and spinach. Stir well

5. Add chicken pieces and salt. Cook for seven to eight minutes or till chicken is done.

6. Serve hot garnished with coriander leaves.

Nutritional Information Per Serving

Parantha Zara Hat Ke
A low fat dal and dalia bread
Serves 2

You Will Need
¼ cup moong dal
¾ cup broken wheat (dalia/lapsi)
1 cup whole wheat flour (atta)
Salt to taste
1 inch piece of ginger (grate)
A few sprigs of fresh coriander leaves (finely chop)
1-2 green chillies (finely chop)
2 teaspoons oil

Method
1.Soak moong dal for half an hour. Drain and keep aside.

2.Pressure cook moong dal and dalia in one and half cups of water until soft. Cool and mash the mixture.

3.Combine wheat flour and salt.

4.Mix wheat flour with cooked moong dal and dalia. Knead into a soft and pliable dough along with grated ginger, chopped coriander leaves and green chillies.

5. Keep the dough covered with a damp muslin cloth for ten to fifteen minutes.

6. Divide the dough into 6 equal portions. Form them into balls (pedas). Roll out each portion to thin five to six inches sized discs.

7.Brush a little oil on a hot non-stick tawa and place the parantha on it and cook on medium heat for half a minute on each side. Reduce heat and cook further till both the sides are slightly browned.

Nutritional Information Per Serving

Corn and Spinach Rice
Brown rice, corn and greens in a flavourful pulao
Serves 2

You Will Need
1 cup brown rice
1/2 cup corn kernels
1/2 medium sized bundle spinach (chop)
1/2 medium sized bundle green amaranth (chauli) (chop)
1 teaspoon oil
1/2 teaspoon cumin seeds
1 bay leaf
2 cloves
2-3 peppercorns
1 green cardamom
1 black cardamom
1/2 inch stick of cinnamon
1/2 blade of mace
1 inch piece of ginger (finely chop)
3-4 cloves of garlic (finely chop)
1-2 green chillies (slit)
Salt to taste
2 teaspoons lemon juice

Method
1.Wash and soak rice in three cups of warm water for three to four hours.

2. Heat oil in a non-stick pan. Add cumin seeds and when it starts to change colour, add bay leaf, cloves, peppercorns, green cardamom, black cardamom, cinnamon and mace. Stir-fry briefly. Add ginger, garlic and slit green chillies. Cook on medium heat for a minute.

3. Add corn kernels and continue cooking for two to three minutes. Drain and add rice, stir gently for about a minute.

4. Add two and a half cups of water and salt to taste. Bring to a boil, add chopped spinach and chauli and mix well. Pressure cook to two whistles and keep on low heat for five minutes. Add lemon juice just before serving.

Nutritional Information Per Serving

Adrak Gajar Pulao
Tasty ginger flavoured brown rice without oil
Serves 2

You Will Need
1 cup brown rice
1 ½ inch piece of ginger (thin strips)
½ bay leaf
1/2 inch stick of cinnamon
1 black cardamom
7-8 small Madras onions (quarters)
2 medium sized carrots (chop)
2 large tomatoes (puree)
Salt to taste
2 teaspoons raisins
5-6 peppercorns (crush)
1 teaspoon lemon juice
1 small bunch fresh coriander leaves (finely chop)

Method
1.Wash and soak rice in three cups of warm water for three to four hours.

2. Heat a non-stick pan and dry roast bay leaf, cinnamon and black cardamom. Add ginger, Madras onions, carrots, tomato puree and salt. Sauté for two to three minutes.

3. Add two cups of water and stir. Bring to a boil and add drained rice, raisins and crushed peppercorns.

4. Cover and cook on low heat, stirring occasionally.

5. When rice is done stir in lemon juice. Garnish liberally with chopped coriander leaves and serve.

Nutritional Information Per Serving

Bejewelled Yogurt
Pineapple, pomegranate and mint brighten up this raita!
Serves 2

You Will Need
2 cups yogurt
Sea salt to taste
3-4 slices tinned pineapple (cubes)
½ cup pomegranate seeds
¼ teaspoon red chilli flakes
A few sprigs of mint leaves (chop) + for garnish
½ teaspoon cumin seeds (roast and crush)

Method
1.Whisk the yogurt and add sea salt.

2.Mix cubed pineapple, pomegranate seeds, red chilli flakes and chopped mint leaves into the yogurt.

3. Garnish with cumin powder and a sprig of mint. Serve chilled.

Nutritional Information Per Serving

Prune Cake
Absolutely dainty low fat chocolate cake Makes
6 slices

You Will Need
½ cup prune puree
1 cup powdered sugar
1 cup refined flour (maida)
¾ cup unsweetened cocoa powder
¼ teaspoon baking soda
1½ teaspoons baking powder
1½ teaspoons vanilla essence
3 egg whites

Method
1.Preheat oven to 180°C (350°F). Line a non-stick 7” cake tin with some greaseproof paper.

2. Mix prune puree with one cup of water. Mix in sugar till well blended.

3. Sieve maida with unsweetened cocoa powder, baking soda and baking powder. Place in a deep bowl.

4.Mix dry ingredients with sweetened puree mixture. Beat well to get a smooth mixture. Mix in vanilla essence.

5. Whisk egg whites till light and fluffy in another bowl.

6.Fold in egg whites into the prepared batter. Immediately pour into the prepared cake tin.

7.Bake at 180°C (350°F) for thirty minutes.

8. Cool on a wire rack. Slice and serve.

Nutritional Information Per Serving