Lunch Menu 1 (Couscous salad and Tomato juice)

COUSCOUS SALAD

INGREDIENTS

Couscous cooked  -  2 cups
Cucumber chopped  -  1 nos
Tomato chopped  -  1 small
Onion chopped  -  1 nos
Fresh mint chopped  -  2 tbsp
Chopped walnuts  -  2 tbsp
Lemon juice  -  1 large lemon
Olive oil  -  1 tbsp
Salt
Pepper

METHOD

Combine all the ingredients together in a bowl.
Whisk lemon juice and olive oil together and pour it over the salad.
Add required salt and pepper and mix well.
Serve.



TOMATO JUICE

INGREDIENTS

Ripe tomatoes  -  2 nos
Cucumber peeled  -  1 nos
Carrot peeled  -  1 nos
Ginger  -  1/2" piece
Lemon juice  -  1 lemon
Honey
Salt  -  1 pinch
Pepper  -  1 pinch

METHOD

Combine all the ingredients together in a blender.
Blend well.
Strain.
Serve chilled.

Beet Surprise

This juice is so nutritious only due to the presence of two vegetables and one fruit which is full of life saving antioxidants.
Apple is full of Vitamins like A, B1, B2, B6, C, E and K along with nutrients like Folate, Zinc, Magnesium, Potassium, Calcium, Sodium and Iron.
Carrots are known to have Vitamins like A, B1, B2, B3, C, E and K along with niacin and Pantothenic Acid supported by minerals like calcium, magnesium, potassium and selenium.
Beetroot is a vegetable which is known to help the heart in prevention of any cardiovascular diseases which are full of nutrients like Vitamin A, C, B-complex, iron, copper, magnesium and potassium along with several anti-aging agents.

INGREDIENTS

Beetroot  -  1 nos
Carrot  -  1 nos
Apple  -  1 nos
Ginger  -  1" piece
Lemon juice   -  2 tbsp

METHOD

Put all the ingredients into the blender with a cup water.
Blend until smooth.
Strain.
Serve cold.

Kuboos Vada

INGREDIENTS

Kuboos  -  4 nos
Rice flour  -  2 tbsp
Chopped small onion  -  5 nos
Chopped green chilli  -  2 nos
Chopped ginger  -  1" piece
Curry leaves chopped  -  few
Salt
Oil  -  for frying


METHOD

Powder the kuboos in a blender.
Then add chopped small onion, green chilli, ginger, curry leaves and salt.
Add water little by little and make a soft dough.
Make small ball out of it and make it in shape of vada.
Deep fry it in oil until golden brown.
Serve hot with chutney or sauce.

Peanut Chaat

INGREDIENTS

Cooked peanuts  -  1 cup
Chopped onion  -  1 nos
Chopped tomato  -  1 nos
Chopped cucumber  -  1 nos
Grated carrot  -  1/4 cup
Chopped green chillies  -  2 nos
Red chilli powder  -  1/4 tsp
Chaat masala  -  1/2 tsp
Cumin powder  -  1/4 tsp
Chopped coriander leaves  -  1 tbsp
Lemon juice  -  to taste
Salt  -  to taste


METHOD

In a bowl combine all the ingredients together.
Toss well.
Garnish with chopped coriander leaves.
Serve fresh.

Sweet Potatoes

BENEFITS OF SWEET POTATOES

Sweet Potatoes are high in Vitamin B6 thats helps reduce chemical homocysteine in our bodies.
Homocysteine is linked with degenerative dieseases, including the prevention of heart attacks.

They are good source of Vitamin C.

They contain Vitamin D which is critical for immune system and overall health.

Sweet potatoes contain iron.

Sweet potatoes are a good source of magnesium which is the relaxation and anti-stress mineral.

They are a source of Potassium that help regulate heart beat and nerve signals.

Sweet potatoes are a better option than white potatoes for diabetics. The glycemic index of sweet potatoes is a lot low which is better for diabetics control.

The high amount of dietary fiber, the low calorie content and high amount of water all work together to make sweet potatoes a great food if you are trying to lose weight.

Try them roasted, pureed, steamed, baked or grilled. You can add them to soups and stews or mix them with leafy greens for salads.Puree them and add to smoothies.
Grill it with some onions and capsicum which will make an amazing sandwich or wrap.

Broccoli Soup

INGREDIENTS

Broccoli steamed and chopped  -  1 cup
Garlic chopped  -  2 nos
Onion chopped  -  1 nos
Olive oil  -  1 tbsp
Pepper powder
Salt

METHOD

Heat a pan with olive oil.
Add chopped onion and saute well.
Then add chopped garlic and again saute well.
Add broccoli and 2 cups of water and mix well.
Allow it to boil well.
Remove from heat and allow it to cool.
Then puree the broccoli in a blender until smooth.
Then add salt and pepper powder as per taste.
Serve.

Oats Buttermilk Porridge

INGREDIENTS

Oats  -  1/2 cup
Buttermilk  -  1 cup
Mustard seeds  -  1/2 tsp
Urad dhal  -  1/4 tsp
Asafoetida  -  1 pinch
Olive oil
Salt
Water


METHOD

Add oats and water in pan.
Stir well and cook well until it is thick.
Allow it to cool down,then add buttermilk and salt to it and mix well.
Heat oil in another pan and add mustard seeds, after it splutters add urad dal and asafoetida.
Add this seasoning to the prepared oats and mix well.
Enjoy.

Apple Cinnamon Oats Mug Muffin

INGREDIENTS

Oats  -  1/4 cup
Apple finely chopped  -  1/2 apple
Egg white  -  from 1 egg
Cinnamon powder  -  to taste
Powdered sugar or honey  -  to taste
Water  -  1 tbsp

METHOD

Mix all the ingredients well.
Pour it into a microwave safe coffee mug.
Microwave on high for 1.5 minutes.
Serve hot with apple sauce.

Chappathi Noodles

INGREDIENTS

Chappathi  -  4 nos
Onion sliced  -  1 nos
Carrot julienne  -  1 nos
Cabbages chopped  -  2 tbsp
Beans chopped  -  2 tbsp
Capsicum sliced  -  1/2 capsicum
Green chilli chopped  -  1 nos
Tomato sauce  -  1 tbsp
Soy sauce  -  1/4 tsp
Chilli sauce  -  1/2 tsp
Maggi taste maker  -  1 tbsp
Salt
Oil

METHOD

Cut the chappathis into thin noodles (lengthwise).
Heat oil in a pan, add onion and saute well.
Then add all the other veggies and green chilli and saute well.(Do not overcook, retain the crunchiness of veggies)
Then maggi taste maker and mix well.
Check for salt and add as there is already salt in the taste maker.
Then add tomato sauce, soy sauce and chilli sauce and fry for 2 minutes.
Then add the chopped chappatis and mix well.
Serve hot with raitha.

Watermelon Sorbet

INGREDIENTS

Watermelon puree  -  2 cups
Sugar  -  1/2 cup
Water  -  1 cup
Lemon juice  -  2 tbsp

METHOD

In a pan bring sugar and water to boil.
Cook until the sugar is dissolved in water.
Then allow it to cool to room temperature.
Then mix the watermelon puree, sugar syrup and lemon juice.
Pour this into a baking dish and freeze it for about 3-4 hours.
Serve chilled.

Veg Manchow Soup

INGREDIENTS

Chopped ginger  -  1 tsp
Chopped garlic  -  1 tsp
Chopped green chillies  -  1 tsp
Chopped coriander leaves  -  1 tsp
Chopped beans  -  2 tbsp
Chopped carrot  -  2 tbsp
Chopped cabbage  -  2 tbsp
Chopped spring onions  -  2 tbsp
Soya sauce  -  1 tbsp
Tomato sauce  -  1 tbsp
4 tbsp cornflour mixed in 1cup water
Pepper powder
Salt
Olive oil

METHOD

Heat oil in a pan and add chopped ginger, garlic and green chillies.
Saute for about 2 minutes.
Then add all the chopped vegetables, pepper powder and salt.
Stir fry for 2 minutes.
Then add 2 cups water and boil it for 5 minutes n low flame.
Now add soya sauce, tomato sauce and mix well.
Reduce the heat and allow it to boil.
Add cornflour mixed with water and stir well until it thickens slightly.
Garnish with spring onions and serve hot.



NOTE
Non vegetarians can add cooked chicken pieces along with the vegetables and then use chicken stock instead of water.

Dulce De Leche Cake

INGREDIENTS

Maida  -  1 1/2 cup
Dulce de leche  -  1 cup
Powdered sugar  -  1/2 cup
Butter  -  200gms
Eggs  -  2 nos
Baking powder  -  1 tsp
Vanilla essence  -  1 tsp
Milk

METHOD

Mix and sieve maida, baking powder.
Mix butter and powdered sugar until soft.
Then add half of dulce de leche and mix well until everything is combined well.
Then add eggs and beat well along with vanilla essence.
Add the flour mix to it and rest of dulce de leche and mix well.
If the mixture is too hard to mix, then add little milk and mix it.
Then transfer it into a greased cake tin.
Bake in it preheated over at 180C  for 30 mins.

It can also be made in pressure cooker, check how to bake in pressure cooker

Dulce De Leche

Dulce de leche is a confection prepared by slowly heating sweetened condensed milk to form a caramelisation of it.

INGREDIENTS

Sweetened condensed milk  -  1 tin

METHOD

Empty the can of condensed milk into a pan.
Put it on medium heat and stir continuously.
Keep stirring until you can turn a spoon of it upside down without it falling off.

Avacado Sandwich

Avacado, also called as Alligator pear, is a high fiber, sodium and cholesterol free food that provides nearly 20 essential nutrients. It is rich in Omega-3 fatty acids, Vitamins A, C, D, E, K and the B vitamins as well as potassium.
Avacado can play a role in weight loss diet if eaten in moderate amount. While in calories at 48 calories per ounce, so you can easily fit into a calorie- reduced eating plan.

INGREDIENTS

Bread or Bun
Avacados chopped  -  2 nos
Tomato chopped  -  1 nos
Garlic crushed  -  1 nos
Lime juice  -  2 tbsp
Pepper powder  -  1/4 tsp
Olive oil  -  1 tsp
Salt


METHOD

Put the chopped avacado in a bowl and mash it well.
Then add chopped tomato, garlic, lime juice, pepper powder, olive oil and salt.
Mix it well.
Spread the avacado mix in between the bread or bun and toast them.
Serve hot.

Wheat Sprouts Salad

Wheat sprouts are an effective and economic tonic to improve general health. Once eaten, these enzymes acts as catalyst that perform important function in the body, such as to aid metabolism, neutralize toxins, cleanse the blood and many other body functions.
Studies show that sprouts have 3 to 5 times the vitamin content of the seed they sprouted from.
By eating wheat sprouts , we also get the benefit of the wheat germ, a rich source of Vitamin E.
Wheat sprouts are rich in dietary fibre and should be made an integral part of every body's diet.

INGREDIENTS

Sprouted Wheat  -  1 cup
Onion chopped  -  1 nos
Tomato chopped  -  1 nos
Cucumber chopped  -  1 nos
Carrot chopped  -  1 nos
Chopped cilantro  -  1 tbsp
Pepper powder  -  1/2 tsp
Lemon juice  -  1/2 tsp
Olive oil  -  1 tbsp
Salt


METHOD

Wash the wheat sprouts well.
Then add chopped onion, tomato, carrot, cucumber and cilantro and mix well.
Make a salad dressing by whisking up olive oil, lemon juice, pepper powder and salt.
Pour the dressing over the wheat sprouts mixture and mix it well.
Enjoy with any bread toast.

Watermelon Green Grape Cooler

INGREDIENTS

Watermelon cubed  -  1 cup
Green grapes  -  1 cup
Cucumber peeled and cubed  -  1 nos
Honey or Sugar  -  according to sweetness


METHOD

Combine all the ingredients in a blender and blend until smooth.
Strain if desired.
Serve chilled.

Cream Of Vegetable Soup

INGREDIENTS

Onion chopped  -  2 tbsp
Carrot chopped  -  2 tbsp
Beans chopped  -  2 tbsp
Celery chopped  -  2 tbsp
Parsley chopped  -  1 tsp
Maida  -  1 tbsp
Milk  -  1/2 cup
Pepper powder  -  1/2 tsp
Butter
Salt


METHOD

Heat butter in a pan and saute the onion for about 2 minutes.
Then add the chopped vegetables and saute again for 2 minutes.
Add 2 cups of water and cook till the vegetables become soft.
Now mix the maida and milk without any lumps and add to the vegetables.
Add required salt and mix well.
Cook well for at least 2 minutes.
Garnish with chopped parsley.
Serve hot with bread toast.

Couscous With Almonds and Garlic

INGREDIENTS

Couscous  -  1 cup
Almonds chopped  -  2 tbsp
Tomato chopped  -  1 nos
Parsley chopped  -  1 tsp
Onion chopped  -  1 nos
Garlic chopped  -  2 nos
Olive oil  -  1 tsp
Pepper powder  -  1/2 tsp
Salt


METHOD

Cook the couscous in 11/2 cup of water and keep it aside.
Heat a pan with olive oil and toast almonds until golden color.
Then add chopped tomato, onion, parsley and garlic and saute well.
Then add cooked couscous, required salt and pepper powder fluff it with a fork.
Serve hot.

Cherupayar/Green Moong Dosa

Green Moong is rich in Vitamin A, B, C and E and also in many minerals including  iron, calcium and potassium. It is a powerful source of vegetarian protein.
It is considered a healthy weight loss food as it is low fat food rich in proteins and fiber. It curbs craving and keeps us full for a long time. It detoxifies the body and benefits the metabolism as well as immune system.
It helps to lower the high cholesterol level in the blood system. Regular intake of Green Moong reduces bad cholesterol and improves the flexibility of arteries and veins.

INGREDIENTS

Cherupayar/ Green Moong  -  1 cup
Green chilly  -  2 nos
Ginger  -  1" piece
Asafoetida
Salt

METHOD

Soak the cherupayar/green moong for about 5 hours and wash it well.
Grind the soaked cherupayar/green moong, green chilly, ginger and salt and make a dosa batter out of it.
Then add one pinch asafoetida and mix it well.
And make dosa.
Serve hot with chutney.

NOTE: You can also add some finely chopped onion, coriander leaves in the dosa batter.

Vegetable Kolhapuri

INGREDIENTS

Carrot diced  -  1 nos
Potato diced  -  1 nos
Beans half inch pieces  -  5 nos
Green peas  -  1/4 cup
Ginger garlic paste  -  1 tsp
Grated coconut  -  1/2 cup
Cloves  -  5 nos
Pepper  -  5 nos
Coriander seeds  -  1 tsp
Dry red chillies  -  6 nos
Onion chopped  -  2 nos
Tomato chopped  -  2 nos
Red chilli powder  -  2 tsp
Turmeric powder  -  1/2 tsp
Coriander leaves chopped
Salt
Oil

Kolhapuri Garam Masala
Fennel seeds  -  1/2 tsp
Cinnamon  -  1" stick
Stone flower  -  1
Cumin seeds  -  1/2 tsp
Bay leaves  -  2 nos
Cardamom  -  2 nos
Pepper  -  7 nos

Grind all the ingredients into fine powder and set aside.

METHOD

Heat a pan, add water and cook the vegetables.
Heat oil in a kadai  and add grated coconut, cloves, pepper, coriander seeds, red chillies and fry lightly.
Then add one chopped onion  and saute until it turns light brown color.
Cool and grind it into a fine paste adding water.
Heat oil in another kadai and add one chopped onion and saute until it is brown.
Then add ginger garlic paste and saute well until the raw smell goes off.
Then add chopped tomatoes, red chilli powder and turmeric powder, ground masala paste and 1/2 cup water and cook for about 5 minutes.
Then add the boiled vegetables, adjust salt  and simmer for about 5 minutes.
Sprinkle kolhapuri garam masala powder and mix well.
Garnish with coriander leaves.
Serve hot with roti.