Pregnancy Recipes, Indian Pregnancy Diet, Healthy Pregnancy Food

pregnancy recipes. indian pregnancy recipe collection. The joy and excitement of bringing a new life into this world is not only pleasurable but also demands a lot of responsibility. You should be ready to accept it as a challenge by maintaining a healthy diet so as to nurture the new life growing within you. All that you eat before and during the pregnancy is largely responsible for not only your health, but your baby’s too! Here’s a well-researched section on vegetarian foods and recipes for a mum-to-be.

A woman who is well nourished before conception (pre-conception) begins her pregnancy with reserves of essential nutrients like protein, iron, calcium, fibre and folic acid along with other vitamins like vitamin A, vitamin B Complex and vitamin C to meet the needs of a growing fetus. And she needs to continue to have a constant intake of these nutrients throughout the nine months of gestation too.

The different sections in this category are for the various stages of your pregnancy keeping in mind your special nutritional requirements for each trimester starting from first trimester to second trimester and finally the third trimester right till the time of lactation. As you travel through each of the 3 trimesters, some women experience certain discomforts like morning sickness, edema, acidity etc. Read ahead in the sections here to find ways and recipes to ease these situations too.

Sit back, turn through the various sections here, clarify your doubts and ease all your nutritional worries. After all, being pregnant is one of the greatest joys of all. However remember every pregnancy is different and your gynecologist is your best companion through these precious nine months.

From breakfast, lunch and dinner recipes to snacks, salads and desserts recipes we have it all. Moreover, we have various sections of recipes that are rich in specific nutrients required in increased amounts during pregnancy like Protein, Iron, Calcium, Folic Acid etc.

Pregnancy Recipes, Iron Rich Foods

We have iron rich sweets recipe like Anjeer and Mixed Nut Barfi that is super quick to make and is also amazingly healthy. Breakfast recipes like Spinach Dosa and Stuffed Bajra Roti can be relished in the mornings and give your day a healthy start. Make subzi’s such as Palak, Methi and Corn Subzi for lunch and top up your iron stores and is also a rich source of other nutrients like Vitamin A, Folic Acid, Calcium all essential during pregnancy. Comfort foods like Chocolate Chip and Oatmeal Cookies are great when one get those cravings in between meals and are healthier than store bought cookies because these are made with oats and whole wheat flour.

Pregnancy Recipes, Calcium Rich Foods

Give a perfect start to your day with this Strawberry Chickoo Shake when you’re too tired to cook and need instant energy. It is a recipe that has natural sweetness from strawberries and is a perfect milkshake to keep heartburn at bay. Here is a recipe of a creamy soup called Celery Soup to perk you up even on a gloomy day. With no corn-flour or cream added it still is creamy due to the wholesome milk which gives it a rich flavour. Paneer and Tomato in Green Gravy is a sumptuous gravy and looks really tempting. A perfect combination of paneer, tomatoes and curds in green masala which makes it rich in Calcium, Beta Carotene and Phosphorus. Other recipes in this section include Methi Palak Dhoklas, Maharashtrian Patal Bhaji, Nachni Sesame Khakhra and so on.

Another section that we have in our pregnancy recipes is weight loss after pregnancy.

It is necessary to shed those extra kilos that a woman gains during pregnancy. However, one should not start a weight loss program immediately after pregnancy. Since the baby is breastfeeding, you cannot compromise on your food intake by cutting down on your diet, nor can you immediately start off on rigorous exercise. The weight loss regimen must begin in a slow and phased manner. Once you start you can enjoy weight loss recipes like Palak Methi Muthia, Nourishing Moong Soup, Dal Pandoli and so on.

Enjoy our collection of  pregnancy recipes and related pregnancy articles below.

Preconception Recipes

Pregnancy Breakfast Recipes

Pregnancy Rotis, Parathas Recipes

Pregnancy Dals and Vegetables Recipes

Pregnancy Vitamin A Rich Recipes

Diabetic Recipes, 300 Indian Diabetic Recipes

diabetic recipe collection. healthy diabetic recipes. Do you abstain yourself from your favourite foods just because you have diabetes? Are you the one of those who thinks taste and health can’t go hand in hand? Well, then you are in the right section…. What you eat and when you eat is extremely important in diabetes since in simple terms it means high blood sugar levels. It is a lifelong condition that can be best managed with careful diet control, proper medication (either oral medication or insulin) and exercise under your doctor’s and / or dietitian’s supervision.

Dealing with Diabetes

Healthy diet, exercise and medications, provide a solid foundation for control and management of diabetes as mentioned earlier. Given below are a few easy guidelines… follow these to effectively deal with diabetes.
 

1. Healthy Diabetic Recipes and Diet for Diabetes

A. The Right Food Choice for Diabetes

1. Have a balanced diet, which includes complex cereals, pulses, fruits and vegetables. Within cereal category jowar, bajra, oats, quinoa, barley are healthier options than rice as they allow carbohydrate to be absorbed slowly. Thus, the blood sugar does not rise rapidly when you opt for diabetic-friendly rotis like Jowar Pyaz ki Roti or Oats Roti and diabetic-friendly rice substitutes like Bajra, Whole Moong and Green Pea Khichdi.

2. Have only one source of protein like dal, milk or curds in each meal. Protein is needed for maintenance of healthy cells, but too much protein might put excess load on kidney. So keep a close watch on your protein intake especially if you have any kidney disorder. Methi Toovar Dal, Hariyali Dal are a few options worth trying.

3. Consume plenty of fibre-rich foods raw vegetables and fruits. These help to lower blood sugar levels, as they have a low glycemic index and lead to a gradual increase in the blood sugar levels. Try our range of high fiber soups for diabetes like Lettuce and Cauliflower Soup and diabetic salads like Chatpata Chawli and Fruit Salad.

4. On the other hand, restrict all fruit juices and fruits like mango, chickoo, custard apple, banana, as they have a high sugar content. Avoid starchy vegetables like potatoes, yam, purple yam etc. as these tend to increase the blood sugar levels rapidly. If you want to opt for juices, check out our section on Diabetic Juices and try creating drinks like Karela Juice and Jamun Smoothie in your own kitchen.

5. A bowl of sprouts is a must daily. It gives you a feeling of satiety and will manage blood sugar levels and cholesterol levels with ease. When you are bored of eating plain sprouts try your hand at including sprouts in form of snacks like Moong Sprouts and Spring Onion Tikki and Sprouted Matki and Coriander Mini Uttapa.

6. Restrict the consumption of fat to 3 teaspoons per day. Avoid snacking on fried foods like samosas, wafers etc, as these are unhealthy. Have cereals, fruits, and grilled, boiled or stir-fried dishes instead. This will contribute to a healthy heart.

7. Try and avoid processed and refined foods such as maida, noodles, biscuits etc. as they have a high glycemic index and can escalate the blood sugar levels very rapidly. These foods have virtually no fibre and so are not very healthy. The biggest culprits are bakery products and savoury farsans. Avoid these if you have High Blood Pressure especially. For them Low Salt Bulgur Wheat Pongal and Baked Buckwheat Puri are more wholesome choices.

8. Avoid sugar, jaggery and honey. Also, avoid the consumption of sweets such as barfi, halwa, jams, jellies, muffins, cakes, chocolates etc. Prefer using 2 to 3 dates to satisfy your sweet tooth occasionally and while doing so, don’t include any other major source of carbs with it. Alternatively use artificial sweeteners, but again remember, moderation is the key. Consult your doctor or dietitian for the choice and the quantity of artificial sweeteners to be consumed. Tempted to try a diabetic friendly sweet right away? Satisfy this craving with small portions of healthy diabetic desserts options like Sugar free Date Rolls, Oats and Orange Rabdi and many more….

9. Try and avoid the consumption of carbonated beverages and alcohol as these provide no real nutrients but only empty calories which means calories that can increase your weight.

10. Avoid the use of thickeners like cornflour in soups and gravies, as cornflour is high on carb and glycemic index scale. Instead aim at making subzis like Dahi Bhindi ki Subzi, Baingan Bhaja etc. a part of your diabetic meal plan.

11. If you inappropriate lipid profile and have been advised to limit the amount of fat, turn to low-fat dairy alternatives like low-fat milk, low-fat curd and low-fat paneer.

12. Bake, steam or sauté instead of shallow frying or deep frying foods. Use a pressure cooker to cook vegetables as pressure cooking requires less oil. This method also helps one to conserve the nutrients that are volatile, as the closed lid prevents the loss of nutrients.

B. General Dietary Guidelines for Diabetes

1. Type II diabetics are usually overweight and need to lose weight. Weight loss and maintaining desirable weight has helped to control diabetes in many people.

2. Maintain regular meal timings. Do not skip a meal. Green Moong Dal Idli and Herbed Capsicum Paratha are recipes that are sure to please you for as a healthy Diabetic Breakfast.

3. Eat in a relaxed and stress free environment as stress can impair the digestion of food and also the production of insulin.

4. Do not have a large meal at a time. Break up the total calories prescribed for a day into different meals correctly. The best way to do so is to eat short and frequent meals at regular intervals (6-8 meals per day). Delicacies like Garlicky Hummus and Colocassia Leaf Raita are perfect choices to consume in between main meals.

5. Have an early dinner at least 2 to 3 hours before going to bed. Drink a cup/ glass of milk (low fat milk preferably) 2 hours after dinner to avoid hypoglycemia during night if suggested by your doctor.

6. Snacking helps to handle frequent hunger pangs in a day and prevent the fluctuations in blood glucose levels, but remember to choose the right kind of snacks. Shared below are a few nourishing options for you.

7. If there is any change in your schedule, either in meal timings or of other activities, please consult your physician to adjust your medication to suit your new schedule.

8. Try to avoid eating out too often. If you are eating out make wise choices in terms of selecting foods that are low in calories and fat. For example munch on vegetables with a low fat dip instead of calorie laden starters, chose plain dal instead of ‘tadka’ or a creamy one, select fruits for dessert instead of a high calorie dessert like cake or ice-cream etc.

9. If at a party dinner is going to be served late, have soup or a small snack along with your medication before you start out. The trick here is that if you leave for the party on an empty stomach, temptation attacks quicker and we tend to binge on whatever we can lay our hands on first. Whereas if we have snacked a little before the party, we can reason and choose our food wisely.

10. Read the nutritional labels on food packages carefully for proper selection of foods, particularly those claiming to be low fat foods. Low fat products may actually contain more fat than you think.

2. Medications

1. Take your medications or an insulin injection at regular timings. Do not alter the dosage of insulin without consulting your diabetologist.

2. Adjust the amount and timing of meals, dosage of your medicine and the level of physical activity to maintain normal blood glucose levels.

3. Exercise

1. Try to maintain a moderate and regular exercise regime throughout the day. Regular exercise helps to: regulate blood glucose levels, improve the action of insulin, lose weight, reduce stress, increase HDL (good) cholesterol and reduce LDL (bad) cholesterol.

2. Brisk walking is the best form of exercise. Walk at least for 15 to 20 minutes after every meal as walking is the best form of exercise and it helps to improve digestion and insulin’s action on glucose.

3. If you do not have enough time to exercise regularly, daily activities like climbing stairs, walking instead of taking a cab, taking out your pet for a walk or going to market will help to remain fit and healthy.

4. Exercising on an empty stomach may lead hypoglycaemia (low blood glucose levels), which may further lead to giddiness, headache etc. to avoid this do remember to eat something before starting exercise.

5. Start exercising under a doctor’s supervision. Consult your doctor about the type and duration of exercise.

Causes of Diabetes

• Hereditary • Obesity

• Irregular or unhealthy food habits, and/or

• Stress

Major Symptoms of Diabetes 

• POLYURIA - excessive urination

• POLYDIPSIA - excessive thirst

• POLYPHAGIA - increased hunger, and/or

• Weight loss (Type I) or Obesity (Type II)

• Other symptoms besides the classic symptoms mentioned above are fatigue, blurred vision, aches and pains, dry mouth, dry or itchy skin, vaginal yeast infections (in a female) due to excretion of excess glucose in urine, poor healing of cuts and scrapes, or excessive or unusual infections and tingling or numbness in the hands or feet.

Enjoy our diabetes recipes and realted diabetes articles below.

Diabetes and Healthy Heart
Diabetes and High Blood Pressure Recipes, Diet
Diabetes and Kidney friendly
Diabetic Accompaniments
Diabetic Soups
Diabetic Starters & Snacks
Diabetic Breakfast
Diabetic Dals & Khadis
Diabetic Desserts
Diabetic Drinks / Beverages
Diabetic International Recipes
Diabetic Rice, Khichdi and Biryani
Diabetic Rotis and Parathas
Diabetic Salads & Raitas
Diabetic Subzis

60 Healthy Veg Soup Recipes, Easy Indian Vegetable Soups 

Healthy Soup are chock-full of nutrients if cooked wisely with quality ingredients and smart cooking techniques. Healthy Soups can be a welcome addition to the meal, when veggies are added to it. It becomes a tasty way for your family to top up on nutrients like vitamins A, vitamin C and vitamin E, folic acid, potassium, calcium and so on. You can find many Healthy Soup Recipes like Nourishing Barley Soup, Vegetable Broth with Yeast Marmite and Strength Shorba recipe below.

Indian Vegetable Healthy Soups

Some of my favourite Indian healthy veg soups are Masoor Dal Paneer Soup, Whey Soup and Moong Soup which are protein rich. For carrot lovers we have Gajjar Soup which is excellent for the eyes as it provides vitamin A. For South Indians we have the Garlic Rasam which not only aids in digestion but also, helps relieve cold. Tomato Shorba a popular soup on restaurant menus is heartwarming. This soup is thick and luscious with the goodness of coconut in it. Another calcium rich healthy soup for spinach lovers is Spinach Paneer and Dal Soup.

8 ideas to make Healthy Soup Recipes.

1. Avoid cornflour as it raises your blood sugar levels.

2. Avoid potatoes as it shuts down the fat burning process

3. Avoid Maida and substitute with whole wheat flour

4. Avoid sugar as it causes inflammation in the body.

5. Use fresh vegetables.

6. Don't use excess salt as it can lead to high blood pressure.

7. Don't use cheese slices as they are processed and not healthy.

8. Use Coconut Milk as it’s an excellent medium chain triglyceride with healthy fat.

Clear Healthy Soup Recipes

Everyone loves clear soups. Chinese Clear Veg Soup uses stir fried vegetables in the soup. When you have cold or cough, then Mixed Veg Clear Soup is a great option. With an assortment of vegetables and condiments like soy sauce and vinegar you can quickly whip up amazing varieties of soups.

A good nourishing healthy chunky soup with the goodness of Broccoli is Broccoli Broth. On days when you wish to make the soup your meal, try sumptuous options with pulses and dals like the Garlicky Lentil and Tomato Soup, Mixed Sprouts and Barley Soup, etc. These will give you energy and keep your spirits up till the next meal.

To keep that bowl healthy, make sure that you do not add any fat-laden ingredients like cream, butter or cheese. These do not do much good but add on to your weight. Instead, flavor your soups with a variety of fresh and dried herbs like in the case of this Minty Vegetable and Oats Soup. Check other low cal soups and healthy quick soup and let your soup speak of your commitment to good health! There are times you want a thick creamy soup made of Mushrooms or Pumpkin which are tasty and healthy.

Soup Accompaniments

Accompaniments served with soup delight the diner just as a surprise delights a kid! Small chunks of toasted bread, which can be used to garnish the soup, or larger treats like bread sticks, which you can dip-and-munch, add a bite to the soup and make them more interesting. Here are four of my favorite healthy soup accompaniments that you must try making at home.

1. Whole Wheat Toasted Croutons

2. Whole Wheat Masala Bread Rolls

3. Homemade Whole Wheat Bread Sticks

4. Whole Wheat Bread Rolls

5 interesting Healthy Soup Recipe articles are given on our website. Do check them!

1. Healthy Chunky Soups Broth (19 recipes)

2. Healthy Clear Soups (16 recipes)

3. Healthy Jhat-pat Soup (17 recipes)

4. Healthy Low Cal Soups (35 recipes)

5. Healthy Thick Creamy Soups (22 recipes)

Healthy Salad Recipes, Healthy Indian Salad Recipes

Healthy Salad Recipes, Indian Vegetarian Healthy Salad Recipes.  Have you had your salad today? Experts say that eating salads almost every day may be one of the healthiest eating habits you can adopt, and thankfully, one of the simplest! Eating salads is a convenient way to work in a couple of servings of vegetables and fruits. Not only that, salads are cool, crunchy and fun to eat with varied textures, colours and flavours.

The only problem with salads is that sometimes people add a lot of cream-based, fattening dressings to the good stuff, thinking it is the only way to make it tasty. Ditch this idea and let this section show you how to make super-healthy salads that your taste buds will thank you for!

Healthy salads can be of 2 versions. One is healthy salads which are low in fat and on the other hand healthy salads which are high on fat but have healthy fat ingredients. Both these kind of salads are healthy.

Healthy low fat salads 

We all love our salads and here we use low fat ingredietns for those on a low calorie diet. Lets start with cabbage salad recipe which is low in calories and high in fibre. Apple being sweet goes very well in minty apple salad recipe which makes a very quick healthy salad.  Pear and pomegranate salad is another example of using sweet fruits cleverly. 

Sprouts in Indian Healthy Salads

Sprouts are easy to digest. Sprouting increases the availability of proteins so include them in your salads. Suva is a rich in iron while bean sprouts is high in vitamin c in bean sprouts and suva salad. Sprouts + fruits + curds gives you mixed sprouts fruit and veggie salad recipe. Try our tasty mixed sprouts salad as it contains a mix of different sprouts which is much healthier than a single sprout. 

Salads for work which are a meal byitself

Here are some lunch salads which are high in fat and very healthy. They contain good fat like full fat curds, olive oil, almonds, avocado etc. Kale masoor office salad is a mix of carrots, mushroom, cucumber, cabbage and a healthy dressing. Then we have the rocket leaves, zucchini and red pumpkin salad which gives you all the nutrients required. Jowar is a gluten free grain packed with b vitamins, magnesium and calcium to be used in jowar kale palak antioxidant salad recipe

Use Dalia in Healthy Salads

Broken wheat (dalia) is fibre rich, high in magnesium and iron and forms a great base for healthy salads. This broken wheat salad recipe is combined with carrots, tomatoes, mint, spring onion greens and a low fat curd dressing. Broken wheat salad with chick peas recipe has red capsicum and lots of parsely added to it. These salads will keep you full for a longer time due to high fibre and not spike your blood sugar levels. 

Enjoy our Healthy Salad Recipes, Indian Vegetarian Healthy Salad Recipes and other healthy salad articles below. 

Healthy Quick Salads (42 recipes)

Healthy Raitas / Kachumber (12 recipes)

Healthy Salads Fruit Based Salads (28 recipes)

Healthy Salads with dressing (62 recipes)

Healthy Toss & Mix Salads (No cooking) (35 recipes)

Calcium Rich Recipes, Calcium Rich Indian Recipes

calcium rich recipes. calcium rich Indian recipes. Get your daily dose of calcium with these awesome recipes, packed with apt ingredients like dairy products ( milk, curds, cheese, Paneer and Buttermilk), green leafy vegetables (like Spinach, amaranth. colocassia, Fenugreek etc. and other vegetables like Broccoli), Walnuts and pulses (like Chana Dal, urad dal, Masoor Dal, green moong dal, yellow moong dal, Moong, moth beans, chana) . There are calcium rich recipes to cater to all age groups, ranging from colourful, exciting calcium rich recipes for kids and youngsters to traditional, easily-chewable recipes for seniors. Here is  a list of TOP 42 Calcium Rich Foods.

Calcium is required from Kids to Adults

Calcium is a mineral that makes bones stay strong. The human body consistently remove small amounts of calcium from our bones and that has to be topped up with Calcium rich foods. Calcium is a necessity for all … right from a newborn to an aged person, as the body’s need for calcium actually increases as one gets older. This is so because bones reach maximum strength and density around age 30, but as we age, our body absorbs calcium from our diet at a lower rate. We need to eat foods high in calcium to make up for this lower absorption and to help maintain the bone strength gained in the former years.

How does Calcium get absorbed in your body?

The 2 keys to Calcium absorption is to make sure you are getting enough Vitamin D and healthy fat. If you are deficient in Vitamin D, then your body is not going to absorb calcium properly. Spent time out in the sun to get your Vitamin D and if not then take supplementation for it. There are many individuals who go on crash diets and eat low fat foods or avoid fat altogether. This will result in the hinderance of calcium absorption and lead to calcium deficiency in your body. Healthy fat examples are avocado, olive oil, almonds, walnuts, peanuts, paneer, coconut milk etc.

Eat your paneer to top up your calcium levels

Have one cup of homemade full fat paneer and you get 75% of your calcium requirements in the day while low fat paneer will give only 18% of your paneer daily requirement if you are 50 plus in age. So always choose some paneer recipes like palak paneer recipe, ragi roti stuffed with paneer or palak paneer methi chaman

3 Things to ensure that your Calcium Levels are topped up.

  3 Things to ensure that your calcium levels are topped up.
1. Eat Calcium Rich Foods
2. Top up your Vitamin D
3. Ensure you take healthy Fat in your diet.

Don't forget your Til for topping up calcium

Til has the highest concentration of calcium. One cup of til or sesame seeds is 174% of your daily calcium requirements. So make this healthy Lebanese dip called tahini paste recipe made of til and olive oil only. 

Calcium Recommended Daily Allowance

Calcium requirements for adult men above 50 is 1,000 mg per day and adult women above 50 is 1,200 mg per day. For a detailed RDA (recommended daily allowance) of Calcium, please see Daily Calcium Requirements

Enjoy our collection of Calcium Rich Indian Recipes given below from Calcium Rich Breakfast to Calcium Rich Desserts.

Calcium Breakfast (49 recipes)
Calcium Dals & Kadhis (23 recipes)
Calcium Rich Desserts (36 recipes)
Calcium Rich Drinks Smoothies Juices (43 recipes)
Calcium Rich International Recipes (36 recipes)
Calcium Rich Rice, Khichdi and Biryani (18 recipes)
Calcium Rich Rotis & Parathas (31 recipes)
Calcium Rich Salads & Raitas (43 recipes)
Calcium Rich Soups (18 recipes)
Calcium Rich Starters & Snacks (58 recipes)
Calcium Rich Vegetables (66 recipes)

Anti Ageing Diet, 180 Forever Young Recipes, Anti Ageing Foods

Anti Ageing Diet,  Forever Young Recipes, Anti Ageing Foods. Ageing happens at various levels and there are 5 ways you can make yourself feel younger and healthier. Basically what we are saying is its the same method of living a healthy life style. Health is built and maintained over years. If you are careful and take care of your health, there will never be a problem. The result is in our hands. It takes a lot of bad habits over years to get into a healthy state. But its never too late to start reversing the process and we will show you how.

5 key tips for Anti Ageing

    4 Key tips for Anti Ageing
1. Eat Clean By this we mean avoid all kinds of processed food. Eat fresh and organic food. Eat fruits, nuts, seeds, legumes and vegetables. We want to stay away from refined flour, sugar, fried foods, sweets, pasta, pizza, burgers, jalebi, gulab jamun and other foods that cause body inflammation. The body is made up of billions of cells which are made of proteins, carbs and fats all necessary to provide you energy through the day. The cells need good quality food and nutrients and that is what we should focus on.
2. Water Drink plenty of water! Yes its that simple and misunderstood by all. If you are even dehydrated a bit, that is lack of water in your body, your body will not work at optimum level. Water will make your skin look youthful and brighter and softer and more stretchable.
3. Antioxidant You needs to consume food which are rich in Antioxidants. Why? Our body produces free radicals which are harmful to it as they damage our cell structure which results in the cell not being able to produce as much energy. Free radicals are also produced also from external toxins. The only way to counter free radicals is through Antioxidant rich food. So you need to consume all the colourful fruits and vegetables. A single source of fruit or vegetable will not solve the problem.
4. Exercise Ageing happens to all at a metabolic level. The cells produce less energy as it creates fewer mitochondria in your cells resulting in less energy to carry out day to day activities. We can counter the effect by regular exercise. Endurance athletes like runners, triathletes and long distance swimmers increase their mitochondria in each cell because they are forcing the body to require to produce more energy on a constant basis. So no excuses, you need to exercise hard, long and regular on a daily basis. Long term good health is in your hands.
5. Sleep You need good sleep. When you sleep well, it increases your growth hormones and makes you look young. Get in harmony with nature and try and cut down your activity when the sun sets. Go to bed early and wake up early with lots of energy. Lots of people get a second burst on energy after 10 pm at night and the best way to avoid that is to tuck yourself into bed early.

33 Anti Ageing Foods, Forever young foods you must include in your diet

Even if you are 25 years old, you must eat clean. Eat healthy. So as you age, you still don't feel the effect of being older as compared to those who eat junk. Some foods you must include in your diet.

lady finger, Bhindi
Mushrooms
Healthy Heart Recipes, Indian Healthy Heart Recipes

healthy heart recipes. What everybody tells you - lifestyle, exercise and diet are the keys to fighting heart diseases. What few people tell you - how to modify your diet to achieve it. What nobody tells you - tasty Healthy Heart Recipes to actually implement this! If you are looking to kick start a heart-healthy lifestyle, then this section is just perfect for you, packed with healthy heart recipes full of heart-friendly ingredients, made with smart cooking methods, using minimal fat and lots of whole grains.

Firstly it is very important to know heart health supportive ingredients so that you can include them in your regular diet.

Foods that support Heart Health

Sr.No Ingredients Active Compound
1. Dark green leafy vegetables Vitamin E, Beta-carotene, Flavonols,
2. Whole Grains Fibre, Phytonutrients
3. Soya Proteins Isoflavones – Genistein and Daidzein
4. Beans Soluble fibre, Phytosterols, Magnesium, Potassium, Copper and Folate
5. Garlic Allyl Sulphur Compounds - Allicin and Ajoene
6. Nuts – Walnuts and Almonds Omega-3 fats, Oleic acid, Magnesium and Copper.
7. Flaxseeds Omega-3 fats, Soluble fibre
8. Yoghurt and milk Probiotics, Casein and Calcium
9. Green tea Polyphenols – Flavonols (Catechins)
10. Apple, Guava Fibre – Pectin
11. Oats Fibre – Beta glucan
12. Turmeric Curcumin
13. Methi seeds Diosgenin and Titogenin
14. Yellow-orange colored vegetables and fruits Beta-carotene, Vitamin C


Foods that need to be avoided for a healthy heart.

Sr.No Ingredients
1. Full fat dairy products
2. Butter
3. Margarine
4. Cheese and Mayonnaise
5. Biscuits and Bakery Products
6. Processed Foods
7. Alcohol
8. Carbonated Beverages
9. Deep Fried Foods
10. Sweets and Desserts
11. Egg yolk
12. Refined carbohydrates

 

Healthy Heart Recipes with Whole Grains

To live a healthy life style you need to eat the right foods. Let’s start with eating whole grains like Jowar, Bajra, Oats and Barley. Full details are found on List of Best Grains and Cereals for Healthy Heart. Then you can choose the correct Legumes for a Healthy Heart. Choose from Moong, Rajma, Toovar Dal etc as these are rich in protein and help control the cholesterol levels. Combining cereals and legumes will not only make the recipe tasty but also will increase the nutritive value of it. Barley and Moong Dal Khichdi and Oats Idli are two perfect examples of how you can include this combination.

Low Fat Indian Healthy Heart Recipes

Opt for low fat options like Low Fat Paneer, Low Fat Milk and Low Fat Curds as they are far healthier than the full fat version for those with Heart issues. Here is the logic for Low Fat Dairy Products Eat High Fibre Foods for a Healthy Heart Fruits like Apples, Oranges, Peaches etc. Eat Green Healthy Heart Vegetables like Broccoli, Spinach, Kale as they are low in Calories and high in Fibre.

You can try our low fat recipes like Sprouts Dhokla and Dal Pandoli which are yummilicious steamed snacks with the goodness of green leafy vegetables. Soya Methi Garlic Naan is a unique recipe yet tasty, naans are often loaded with fat but this one is low in fat.

High Fibre Healthy Heart Recipes

Start your day with fibre rich breakfast like Quinoa Veg Upma, a healthy alternative to rava upma. Masala Karela where karela is combined with cauliflower and it beautifully masks the bitter taste of karela making it palatable even for kids. Chick Pea Mushroom and Barley Salad has an exciting texture and flavour, being fibre rich and also contains heart healthy ingredients like kabuli chana and barley.

Have Bhaja Moong Dal Shobji Diye with Jowar Pyaz Ki Roti to make your meal charged with fibre. Read our article on Fiber for Healthy Heart to get a clearer picture on what all to include in your diet to make it fibre rich.

From breakfast to dinner (and snacks in between) your entire day can be with healthy heart recipes.

Enjoy our healthy heart articles below.

Healthy Heart Accompaniments (20 recipes)

Healthy Heart Breakfast (25 recipes)

Healthy Heart Dals & Kadhis (31 recipes)

Healthy Heart Desserts (17 recipes)

Healthy Heart Drinks Beverages (19 recipes)

Healthy Heart International Recipes (26 recipes)

Healthy Heart Rice, Khichdi and Biryani (25 recipes)

Healthy Heart Rotis & Parathas (33 recipes)

Healthy Heart Salads Raitas (58 recipes)

Healthy Heart Soups (25 recipes)

Healthy Heart Starters Snacks (60 recipes)

Healthy Heart Subzis (40 recipes)

Healthy Snack Veg Recipes, 220 Indian Healthy Snack Recipes

We present you with a big collection of Healthy Snack Veg Recipes. Many of the snacks are Low Calorie Snacks and some snacks have more calories but are still healthy snacks. Yes, we use good quality ingredients like avocado, full fat paneer, almonds, buckwheat, besan, curd, oats, olive oil to make Indian Healthy Snack Recipes. 

Homemade Healthy Snacks

Most of the snacks commonly available in the market today are high in fat, sugar and sodium. If these foods are consumed frequently, they could affect our health adversely like inflammation in the body and shut down of the fat burning process. However scary the prospect is, it is impossible to do without snacks, because all of us face snack attacks - after work, while watching television, or on lazy weekend afternoons. Snacking has, in fact, become a way of life for kids and adults alike. Homemade Healthy snack recipes, like the ones in this section, offer a way out. These snacks will make your life healthy, easy and full of fun!

We love the usage of fruits as they are healthy snacks. You could use  fruits with Oats like Apple and Banana Steel Cut Oats. Pear and Pomergranate Salad is great healthy salad. Look here for more Healthy fruit snacks.

Kids love Jar Snacks and its best to give them into healthy snacks without frying any of the foods. So good healthy snack foods for kids are Ragi Oats Cracker, Crunchy Cumin Seed Crackers. 

Healthy Indian Snack Recipes

When in a huury, we have some homemade quick snacks like Chana Dal Pancakes and Bajra Methi Khakhras. Popular Indian snacks are Tikkis like Chana Dal and Cabbage Tikki and Cauliflower Greens Mixed Sprouts Tikki where the cauliflower greens will turn up your haemoglobin levels. For Dosa lovers, we have the healthy 4 flour dosa which has no rice in it. 

Healthy School Snacks are always a worry for moms. Kids love Baked Methi Mathri and Roasted Makhana which stay well in the tiffin.

Some interesting Healthy Snack recipe articles you will like:

36 Healthy Fruity Snacks
32 Healthy Jar Snacks
75 Healthy Quick Snack Ideas
24 Healthy School Snack recipes for Kids
37 Healthy Snacks Finger Foods
100 Healthy Snack Ideas for Entertaining
58 Healthy Snacky Meals

Iron Rich Veg Recipes

“If you don’t eat enough leafy vegetables and greens, you will become weak and tired. There won’t be enough blood, and you will look pale and anaemic,” is something we have grown up hearing right from our childhood. Be it mom, be it grandma, they have always painted a very green and leafy picture of iron! There is no doubt that green leafy veggies, especially spinach, are a great source of iron, but there is much more to it. Cereals like ragi and bajra, dals and pulses, nuts like walnuts and almonds, and oil seeds like garden cress seeds and sesame seeds, are fantastic sources of iron too. Refer to our complete list of 35 Iron Rich Foods

Cooked in interesting ways, these provide variety and many a tasty means to building our iron stores and raise our haemoglobin levels like having the Jowar Methi Roti, which in turn will ensure a good blood supply to all the cells in our body, and make us energetic enough to face our daily hassles. We have a collection of Iron rich Rotis and Parathas.  

This section will help you improve the iron content in your diet through mouth-watering recipes like Chawli beans and Mint Burger, which are also easy to prepare and made with readily available ingredients like the Beans and Amaranth Leaves Dal, so that you can make them often without much ado. Make lots of healthy iron Sabzis and Dals along with rice and pulao.

Top up your daily iron requirements with breakfast and healthy juices

These recipes have been prepared by our team of chefs and nutritionists after thorough research and planning, and are suitable for healthy people seeking to boost iron and haemoglobin levels, as well as those who have a bit of an iron shortfall to overcome.

More information on Iron.
Anaemia Causes, Symptoms, Tackling, Dos and Don’t
Sources of Iron Rich Food
Iron Rich Breakfast recipes
Daily Iron Requirements

High Iron recipe articles you will find interesting

Iron Rich Breakfast (49 recipes)
Iron Rich Desserts (12 recipes)
Iron Rich International Recipes (24 recipes)
Iron Rich Juices (15 recipes)
Iron Rich Rice , Pulao & Biryani (24 recipes)
Iron Rich Rotis & Parathas (25 recipes)
Iron Rich Salads (25 recipes)
Iron Rich Soups (10 recipes)
Iron Rich Starters & Snacks (64 recipes)
Iron Rich Subzis & Dals (62 recipes)

250 Low Cholesterol Indian Healthy Recipes, Low Cholesterol Foods List

low cholesterol healthy recipes. Indian low cholesterol recipes.  Over the past couple of decades there has been a growing concern about fats, high blood cholesterol levels and the diseases caused by it. We receive huge number of letters, e-mails from our members asking one common question, ‘Has cholesterol got anything to do with heart disease - or any other disease? And even if it has, will a change of diet be beneficial?

While some cholesterol is needed for good health, too much cholesterol in our blood can raise our risk of having a heart attack. Anyone can develop high blood cholesterol regardless of age or sex; there are some who can be genetically predisposed to high blood cholesterol. Thus it is important to keep a check on your cholesterol levels. As always said “Earlier the Better”, taking early precautions like avoiding saturated fats and cholesterol rich foods, eating high fiber foods and exercising can help regulate your blood cholesterol levels.

This section of “Low Cholesterol Recipes” is for all those who want to start early and also for those who are already on a low cholesterol diet as they have high blood cholesterol levels or any other heart problem. Delicious recipes are planned by strictly avoiding the use of fatty foods like fried foods, processed foods that increase blood cholesterol and sodium levels.

Low Cholesterol Foods that help lower blood cholesterol levels.

Foods
to
Lowers Blood Cholesterol
Form Its Effect
Garlic Fresh, raw whole/ crushed Lowers cholesterol levels, help to remove the excess cholesterol deposited in the arteries and inhibits cholesterol synthesis.
Quinoa whole flour High fiber in it helps to reduce cholesterol levels.
Onion Raw and cooked Rich in potent antioxidants. like ‘Quercetin’ and ‘Selenium’, An onion a day can raise HDL levels too.
Fenugreek seeds (methi) Seeds, sprouts, leaves, powder Rich in protein and fibre, which binds cholesterol in the body and aids in its elimination.
Bulgur Wheat (dalia)/Bran Mixed with other flours Bulgur wheat and bran are rich in fibre, which binds cholesterol and elimination it from our body.
Oats Quick Rolled oats or oat flakes Contains soluble fibre viz. ‘Beta-glucan’, a potent cholesterol-lowering agent. Oat bran lowers LDL and raises HDL.
Buckwheat/
Ragi/Nachni (red millet)
Whole, coarsely ground or powdered Plant chemicals present in buckwheat help maintain blood flow, and keep platelets from clotting excessively. Ragi is rich in fibre that eliminates LDS from body.
Green Leafy Vegetables;
Spinach, Kale,
Fenugreek leaves,
Cauliflower greens,
Cabbage,
lettuce,
Colocassia leaves,
Mint leaves,
Rocket leaves,
Coriander

and

Apple,
guava,
grapes,
Oranges,
Grapefruit
Sweet lime
Raw
or
cooked

 

Rich in fibre and antioxidants like Vitamin A and Vitamin C, that protects arteries from damage. Fresh vegetables and fruits are also low in calories and rich in fibre (especially green peas and cluster beans)
Turmeric Fresh
or
dried
(powder, spice)
Fights free radicals, aids circulation, lowers cholesterol levels, improves blood vessel health, inhibits clogging 
Olive oil / Rice Bran Oil Cooking medium or as a dressing Rich in vitamin E (antioxidant), MUFA and substance called “squalene” that helps to lower blood cholesterol levels.
Nuts like Almonds and
Walnuts
whole or powdered Rich in mono unsaturated fatty acids (MUFA), and omega-3 fatty acids respectively. A store house of antioxidants, fibre and phytonutrients that helps lower LDL levels while maintaining HDL levels.
Avocados raw or cooked Rich in MUFA, potassium and chromium, all of which help to regulate blood cholesterol levels.

 

Low Cholesterol breakfast recipes opt for the easy and fast buckwheat dosa or Broken Wheat Upma with a glass of healthy carrot and spinach juice.

For Low Cholesterol snack recipes,  sprouts are a healthy addition. They are easy to digest and the process of sprouting increases their fiber content too. Methi and Moong Sprouts WrapLehsuni Matki Palak Tikki and Sprouted Moong Chaat.

Skip rice which is full of simple carbohydrates and make Whole Moong and Green Pea Khichdi had with a bowl of low fat urds for dinner. Make some healthy low cholesterol subzis like French beans and chana dal stir fry had with a bajra roti and some fatless maa ki dal

While foods that help to reduce cholesterol like oats, whole cereals, fruits, veggies, sprouts, olive oil, flax seeds etc have been included to aid in blood cholesterol management. 

Happy and healthy cooking for your heart!

Enjoy our low cholesterol healthy recipes. Indian low cholesterol recipes and other low cholesterol articles below. 

Low Cholesterol Accompanients

Low Cholesterol Breakfast

Low Cholesterol Desserts

Low Cholesterol Drinks, Beverages

Low Cholesterol International

Low Cholesterol Rice, Pulao & Biryani

Low Cholesterol Rotis, Parathas

Low Cholesterol Salads, Raitas

Low Cholesterol Soups

Low Cholesterol Starters, Snacks

Low Cholesterol Subzis, Dals

Healthy Subzi, Veg Indian Subzi, Healthy Vegetables

No Indian meal is complete without one or more subzis. Whether lunch or dinner, the subzis play important roles in balancing the meal, not just in taste and texture but on the nutritional front too. Vegetables are nature's gift to us - low in calories but in rich in fibre, vitamins, minerals and antioxidants that help fight diseases. Nutritionists suggest that we should eat at least three to five servings of vegetables daily to fulfil our nutrient requirements.

Unfortunately, traditional methods of cooking vegetables often use oodles of oil and unhealthy practices, drowning the goodness of the veggies in rich gravies or too much fat. This section on "Healthy Subzis" is a tool to avoid this! It shows you how to make a range of nutritious, low calorie and appetising subzis, which taste fabulous while still retaining the health benefits. You will find healthy subzis clubbed into interesting sections like Subzis with Gravies, Subzis with Leafy Vegetables, Semi-Dry Subzis, Paneer Based like the Paneer Palak Koftas in Makhani Gravy, Dry Subzis and Subzis using Beans or Sprouts. This section features a variety of vegetables, from the most commonly used ones like onions, tomatoes, French beans, spinach and green peas to more uncommon ones like chawli bhaji, red pumpkin and ridge gourd.

Enjoy our collection of Healthy Subzi recipes and other related articles below.

Healthy Dry Subzis

Dry subzis do not have any gravy in it but are often loaded with oil. Healthy subzi’s in this section are prepared using minimal oil or no oil at all. Methi Pitla is a Maharashtrian recipe which is prepared using zero oil, a good protein, thiamine and folic acid rich recipe. Beetroot Subzi is a low calorie subzi great for those who are trying to lose weight. Try from our category of dry subzis on a daily basis with hot chapatis or rotis!!

Healthy Paneer Subzis

Make your meals protein rich with Paneer as it has high quality protein. You can try this amazing recipe of Stuffed-Bhindi-with-Paneer which is a unique one as usually bhindi is stuffed with besan or masalas. Both cauliflower and paneer are sober ingredients, with similar colour and blandness, and so you might not have thought of combining them in one subzi. However, the Cauliflower Paneer Subzi turns out to be a true winner! Enjoy our range of paneer recipes and make your meals protein and calcium rich.

Healthy Soya Subzis

Soya is from one of the most recognized vegetable protein source. Soya is available in diverse forms like soyabeans, soya chunks, soya granules, soya milk and tofu (soya curd). Soya Bhurji is a protein-rich potion which is required for the growth and maintenance of muscles and immune cells whereas being rich in iron builds up hemoglobin. Rajasthani-Style-Kaddu-Aur-Soya-ki-Subzi is a healthier and protein rich version of the subzi as the original recipe uses potatoes instead of soya. So if you’re fond of soya then check out our section on Healthy Soya Subzis.

Healthy Subzis with Gravies

When we think of gravies we often tend to imagine gravies with tomatoes and loaded with oil. You can make your gravies healthier by added different ingredients like Cauliflower, Spinach paste and avoid ingredients like cream and cashew to thicken your gravy. Kofta-Makhani is a delicious combination of tasty ingredients like beetroot, carrot and besan with a perfect blend of spices. This gravy is a power packed with Protein, Fibre, Vitamin A and Folic Acid. Methi Mutter Pasanda is a delicious looking gravy made using low fat curds and milk rather than using thick cream cauliflower paste is used which gives it a nice white colour. Try our other interesting gravy recipes and make good lifestyle changes.

Healthy Subzis with Leafy Vegetables

Green leafy vegetables are good sources of Iron, Vitamin A, Folic Acid and Vitamin C and should be included in our diet at least 2-3 times a week. Beetroot Tikkis in Spinach Gravy is a really good example of how green leafy vegetables can be used creatively as a part of the gravy. This recipe is an excellent source of Vitamin A, Riboflavin, Vitamin C, Calcium and Magnesium. Cauliflower Greens Methi and Palak Healthy Subzi is a wonderful low calorie subzi that is rich in Iron, Vitamin C and Vitamin A, a great option for those on a weight loss diet.

Healthy Subzis with Sprouts and Beans

Sprouts and beans are really good source of protein, fibre and vitamin C. Including Mixed Sprouts and Palak Subzi in your diet is a great way to improve your Calcium, Magnesium and Phosphorus intakes, all of which are good for bone maintenance. A power packed subzi like Cucumber and Mixed Sprouts Subzi, being rich in fibre it is sure to keep you full for a long time and you would avoid binging on junk in between meals. Other innovative recipes are Tendli Aur Matki Subzi and Spinach and Moath Beans Curry

Do try our amazing recipe collection and let us know your feedback.

Happy Cooking!!!

Enjoy our collection of Healthy Subzi recipes and other realted articles below.

Healthy Dry Subzis

Healthy Paneer Subzis

Healthy Soya Subzis

Healthy Subzis with Gravies

Healthy Subzis with Leafy Vegetables

Healthy Subzis with Sprouts and Beans

Low Calorie Weight Loss Indian Veg Recipes

Low Calorie Weight Loss Indian Recipes. Many would agree that the most difficult aspect of weight-loss is dealing with the misconceptions! How does one filter the good advice from the bad, the practical suggestions from the impractical ones! Swimming headlong into the world of dieting without arming themselves with the right information, people often end up going overboard with their weight-loss measures. They strictly avoid their favourite dishes, go on crash diets, and end up spoiling their health and appetite in the long run!

8 tips for low calorie weight loss

  8 Tips to Follow a Low Calorie Veg Diet
1. Adopt healthy lifestyle practices, and cook and eat smart.
2. Eat coloured fruits and vegetables. They are loaded with Antioxidants and loads of disease fighting properties.
3. Exercise daily. That is a must. You must try and pick up a sport you love or try and exercise with friends. Yes, use the Gym also even if you are 70 years old.
4. Modify the recipes by replacing the high-calorie ingredients with low-calorie ones! Note if you are fit and lean, then you can have healthy high fat food. It will keep you feeling fuller and satisfied for a longer time. So you can opt for full fat paneer or curd.
5. Do not completely abstain from oils, dairy products etc. will lead to various deficiencies and diseases in the long run. Instead choose it wisely. Opt for olive oil as much as possible as it is good in Omega 3 fatty acids and choose Paneer over cheese always.
6. Eat small frequent meals every 2 to 3 hours. That’s a must. If you are working keeps some healthy snacks by your side or carry them if you are out of the house for a long time.
7. Try and get some Protein, Fat, and Complex Carbs in all your meals. For Vegetarians, have your dal, paneer, and curd to top of your protein.
8. Homemade food is the best and the healthiest. Cook your food and you know what you are putting into it. Avoid deep frying your food and stay away from packaged food which will solve 80% of your problems. Importantly, cut sugar consumption as it causes immediately inflammation in your body which can last for 4 to 6 hours and stores as fat immediately. Watch out for soft drinks, candy, chocolates etc.

To guide you through your weight loss journey for a low cal lunch you could try some low cal parathas, dals, rice and raitas. Then some healthy low cal snacks for evening and Dinner can be low cal soups and subzis. End with some good low cal Sweets.

This section includes newer and more innovative recipes. It has variants of traditional dishes as well as new ones, covering the whole gamut of the meal spread, ranging from soups and snacks to desserts.

Quick Low Calorie Recipes for Weight Loss

Just back from shopping and do not have enough time to cook? But if you’re on a weight loss diet, it’s not a good call to order from outside. This section on quick low calorie recipes will solve your problem. Here we have recipes that can be made in minutes and are very less tiring. If you’re craving for some spicy dinner then you can make this Matki Sabzi or this tangy Peru ki Subzi which is sure to satisfy your hunger cravings.

Low Calorie Snack Recipes for Weight Loss

When we think about snacks we always visualize something that is deep fried or loaded with potatoes. Check out our section on Low Cal Snacks that are fit to be consumed by people on a weight loss diet. Recipes like Chola Dal Panki where chola dal is used instead of rice flour making it much healthier than the traditional panki. Did you know you could use oats for making tikkis? Just combine oats with some vegetables and you are good to go. Cauliflower and Oats Tikki is a perfect example of a nutritious tikki that is loaded with cauliflower, carrots and french beans.

Low Calorie Sweets and Dessert Recipes

Low calorie sweets and desserts may sound strange. But yes it’s true that we can make low calorie sweets and healthy desserts too. Something like Makhane ki Kheer and Chocolate Sandesh are prepared using low fat milk and sugar substitute to make it protein and calcium rich and low in calories but definitely not low on taste. Rice kheer is usually prepared during special occasion but if you’re on a diet then you should definitely try our recipe for Bulgur Wheat Kheer, high-fibre bulgur wheat with low fat milk and minimal sugar turns out to be heart and waistline friendly.

Plan your balanced meals from these recipes, which are 'smart' rather than just low-cal, and enjoy good health! Stay fit, stay slim! Wish you a happy and healthy cooking experience.

Enjoy our Low Calorie Weight Loss Indian Recipes and other low calorie recipe articles below.

Low Calorie, Weight Loss Basic Recipes

Low Calorie Chutneys

Low Calorie Dals, Kadhis

Low Calorie Dinner

Low Calorie Dips, Sauces

Low Calorie Drinks

Low Calorie International Recipes

Low Calorie Lunch, Indian

Low Calorie Rice / Pulao / Khichdi / Biryani

Low Calorie Rotis Parathas

Low Calorie Salads & Raitas

Low Calorie Soups

Low Calorie Subzis


Zero Oil Recipes, Oil free Indian Recipes

Are you trying to lose weight? Did you ever think that you could make your favourite recipes without oil? Well, here’s a good news for you. We have a whole lot of section which includes recipes that are oil free

Our “no oil recipes” are ideal for people who are trying to lose weight or for those who are on a low fat diet due to various health reasons. Moreover we have not just eliminated oil from the recipes but also given them a healthy touch by adding ingredients like brown rice instead of white rice, whole wheat flour instead of maida and so on.

7 different sections in our Zero Oil Recipe category

1.   Zero Oil Rice/Biryani/Pulao – This section includes traditional tasty recipes of different types of Rice, Biryani and Pulao made without oil. If you are on a weight loss diet and craving for biryani then Paneer Mutter Biryani is a delicious oil free and low fat recipe which is made using low fat paneer and milk to add to the nutritional value. Palak Kofta Rice is another option as the koftas are steamed instead of deep frying which will not only make them healthy but also soft that they melt in your mouth.

 

2. Oil Free Rotis and Parathas – You can select from a range of Rotis and Parathas to suit your palate and mood. Ragi Roti  is a great recipe to eat as it is loaded with nutrients and is made healthier by using low fat curds. Tandoori paratha  is a healthy alternative to regular paratha, as it is loaded with the goodness of vegetables and low fat curds.

 

3. No Oil Dals and Kadhis – Have you ever tried loading your dal with different vegetables? If not then try making Darbari Dal which is healthy yet yummy version of darbari dal made using a combination of dals and replaces fat rich coconut with veggies. Ever heard of a kadhi that’s green in colour? Palak Kadhi  is a healthful recipe which may sound strange but it tastes as good just as the way it looks. Palak puree in it will add a bright green colour along with some vitamin A to the recipe.

 

4. Zero Oil Salads – Salads are usually healthy which may become unhealthy if fatty/oil containing dressings are used. Avoiding oily and creamy dressings will make your salad fat free too. You can make your salads healthier by adding a combination of fruits, vegetables and pulses and sprouts too. Carrot Cucumber and Rajma Salad is one of the examples where Rajma is also used along with healthy mint dressing. 

 

5. Oil Free Snacks – What comes to your mind when you hear the word “Snacks”? You must be thinking about those deep fried items which loaded with ghee or sugar. Our section on zero oil snacks offers a range of recipes that are made without oil or any other fat. You can make a healthier version of momos using wheat flour instead of refined maida for the covering. Healthy Momos can be made using a healthy mix of vegetables and sprouts to add on to the nutritional value. 

 

6. No Oil Subzis – Ever wondered that you could make subzis without using oil, ghee or butter? We have a wide range of zero oil versions of recipes from different states of India. Kofta Makhani is a wonderful healthy oil free recipe which uses a variety of vegetables and the koftas are steamed instead of being deep fried. This recipe is also rich in Vitamin A and calcium. Subzi Pasanda is another healthy recipe in which cashew paste is replaced by cauliflower and onion paste. 

 

7. Zero Oil Soups – Soups are considered healthy but some soups may have hidden fats like cream, milk, butter, fried noodles etc. Try to avoid making soups with these ingredients as they add a lot of fat to them. Carrot and Onion Soup is a low calorie healthy recipe made with low fat milk which adds to its nutritional value. Soups can also be made using dals and lentils, one such example is Hearty Red Lentil Soup made using low fat milk.

Why we all need a bit of Oil in our daily diet?

When we think of weight, what comes to our mind first is to avoid fats completely. What we don’t realise is that by eliminating oil completely, we not only miss out on our favourite dishes, but also lose the nutrient value that fats and oil have to offer! You will be surprised to know that fats and oil are actually good sources of energy and aid absorption of fat-soluble vitamins like A,  Vitamin E, D and Vitamin K as well as provide lubrication to the joints.


Hence removing these drastically from our diet not only makes us fall prey to various vitamin and mineral deficiencies but also invites digestive problems, joint pains etc. Nutritionists and health experts, thus advise people to consume 3-4 teaspoons of oil per day.

The idea behind bringing out this section is to not to not make each meal oil free, rather, of the 4-6 meals you consume every day, ensure that one or two comprise of zero oil recipes, then which meal to make zero oil is absolutely your choice. Find great choices for zero oil roti, subzis, dal, chawal, soups, salads and snacks here in.


Healthy Breakfast Veg Recipes, Breakfast Ideas, Indian 

healthy breakfast recipes. healthy breakfast Indian recipes, ideas. We all know that breakfast is a meal that cannot be skipped, and of course no meal is as satisfying as a tasty and healthy breakfast. However, preparing breakfast in the bustle of the busy mornings can be a real sore point for most people! Lack of time often makes them revert to the same old dishes every day, opt for packaged cereals, or worst, skip breakfast itself. This section of Healthy Breakfast Recipes will surely change this scenario.


It is packed with really scrumptious breakfast ideas, which are not only tasty and nutritious enough to pep up your whole day, but also made using commonly-available ingredients to make your work simple and quick. Care has been taken to use low-fat ingredients and to avoid processed and refined food products. From elaborate to jhat-pat recipes, and options that suit all age groups, you are sure to find just what you want in here.

Healthy Ingredients that go into Healthy Veg Indian Breakfast

You really want to try and eat healthy through the day. So it's crucial to remove refined foods from your food like rava, maida, white bread, cornflour. So always look at the ingredients going into your food. Also you best bet is to make your breakfast at home. You know what is going in and its made fresh. See our list of items which should be included in a healthy breakfast

1. Whole Wheat Bread 18 Homemade Peanut Butter
2. Brown Bread 19 Chana Dal
3. Oats 20 Spinach
4. Steel Cut Oats 21 Paneer
5. Almond Milk 22 Apple
6. Ragi 23 Brown Rice
7. Jowar 24 Kale
8. Bajra 25 Broccoli
9. Buckwheat 26 Oranges
10. Sprouts 27 Eggs
11. Besan 28 Moong Dal
12. Low GI Foods 29 Avocado
13. Quinoa 30 Coconut
14. Raspberry 31 Soya
15. Strawberry 32 Karela
16. Blueberry 33 Curds
17. Homemade Almond Butter 34 Feta

Healthy Breakfast Veg Sandwich Recipes

Enjoy a range Paneer Dill Toast to Oats Moong Toast all made with whole wheat bread or brown bread. Check here for our Healthy Breakfast Sandwiches entire list.

Healthy Rotis, Parathas for Breakfast

We all love Parathas and its an Indian favourite. We provide you some parathas which are made of whole wheat like Green Peas Parathas . Then there is a Soya basesd Minty Soya paratha which is high in Iron and Folic Acid. Healthy paratha recipes like yellow moong dal and spring onion paratha made with whole wheat flour + yellow moong dal. Paushtic parathas is another option. More Healthy Parathas here.

Our favourite healthy rotis we suggest are bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination when had with healthy dals. 

Idlis and Dosa for a healthy breakfast

Idlis, Dosas for Helathy Breakfast. Enjoy the Brown Rice Dosa with some Sambar. If your vegetarian, buckwheat is the perfect source of protein and this buckwheat dosa is cooked every week in my house and way healthier than the classic dosa recipe and read why is dosa healthy to understand the subtle difference between usage of rice and dropping it.

Then there is the innovative Moong Dal Spinach Idli with some healthy chutney. NOTE that oats idli is way superior to our traditonal idli recipe  as you need to read is idli healthy to understand the subtle difference between usage of rice and dropping it. 

 Healthy chilas and healthy pancakes for a healthy breakfast

See why oats are perfect for healthy chilas and healthy pancakes.  Oats are a great source of protein for Vegetarians. It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. The vegetable oats pancake recipe is a low calorie high fibre healthy snack option made with carrots and spinach. For spice lovers, there is spicy vegetable oats pancake made with whole wheat flour and jowar flour and ginger green chilli paste.

Green Moong Dal in healthy breakfast Dhoklas

See why we suggest green moong dal for healthy dhoklas. Moong Dal ( Green Moong Dal ) : Moong dal or green moong dal  is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially  red blood cells and is pregnancy friendly. Moong Dal is heart and diabetes friendly.  Try this methi moong dal recipe where the addition of methi helps in improving glucose and insulin responses, hence good for diabetics. For a variation, they this low calorie moong dal dhokla recipe which has low fat curds and some carrots and cabbage added to it.

Juices for a healthy breakfast

You can try our healthy Juices and Smoothies to kick start your morning. Spinach and Mint juice is a cool and healthy cleanser to start your day. There is the anti cancer and anti - infammation Spinach juice. Greens in your juices will provide your daily Vitamin C requirement.

Follow this with Upma or some Oats recipes.

Enjoy our healthy breakfast recipes. healthy breakfast Indian recipes, ideas and other healthy breakfast articles below. 

Healthy Breakfast Breakfast Cereals & Porridge recipes
Healthy Breakfast Breakfast using left-overs recipes
Healthy Breakfast Dhokla recipes
Healthy Breakfast Dips recipes
Healthy Breakfast Idlis Dosas Appams recipes
Healthy Breakfast Khakhras recipes
Healthy Breakfast Pancakes Chilas recipes
Healthy Breakfast Quick breakfast recipes
Healthy Breakfast Rotis Parathas Theplas recipes
Healthy Breakfast Sandwiches recipes
Healthy Breakfast Upma / Poha recipes
Healthy Chutney recipes
Juices, Smoothies recipes
Oats and Steel Cut Oats recipes

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Top Recipes

coconut chutney recipe | thangai chutney | coconut chutney 6 varieties | coconut chutney for idli, dosa, uttapa | nariyal chutney | with 20 amazing images. coconut chutney is made by grinding coconut, green chillies, ginger and chana dal with water to a fine paste. Then a tempering of mustard seeds, red chilli and curry leaves is added to the fine paste to make nariyal chutney. The popular Indian Coconut Chutney has a well-rounded flavour that goes well with most variants of Idlis , Dosas , Appe , be it plain, veggie-topped, or more exotic options like Rava Idli or Ragi Dosa . If you have grated coconut ready on hand, then it takes just minutes to prepare the coconut chutney, which makes it a popular accompaniment for breakfast. You can vary the amount of green chillies according to your taste. And, if you are serving coconut chutney as the only accompaniment and want a bit of tang in it, you can also blend in a ½ inch piece of deseeded tamarind or 1 tsp of tamarind pulp. When you use grated coconut which is fresh coconut, the coconut chutney made will last only for a day. After using coconut chutney for breakfast, then store it in the fridge if you want to use it for dinner. We have added 7 varieties to coconut chutney which are fried coconut chutney, malgapodi and tomoato coconut chutney, coocnut thuvayal, tomato coconut chutney, fresh coconut garlic chutney, coconut coriander green chutney and Mumbai roadside coconut chutney. Learn how to make coconut chutney recipe | coconut chutney 6 varieties | coconut chutney for idli, dosa, uttapa | nariyal chutney with detailed step by step photos.
low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani | with 20 amazing images. low calorie dal makhani without cream and butter. We have made this a healthy dal makhani where the fat levels are reduced. So if you are diabetic or on weight loss then you can enjoy the low fat dal makhani recipe. low calorie dal makhani, a flavourful robust lentil preparation, is a celebrated delicacy from Punjab. Best had with the healthy makki ki roti. See why this is called a healthy low cal dal makhani recipe. Rajma and whole urad provide protein and calcium which are extremely important for maintenance of your body cells and healthy bones. Cooking the dal in tomato purée adds a little sharpness to this dish and also enriches it with folic acid and folic acid . We have done away with full fat cream and butter to make this recipe healthier. Some tips to make the perfect low calorie dal makhani recipe. 1. Cover and keep the whole urad bowl aside for overnight. It is important to soak them overnight so that they take lesser time to cook the next day. 2. Pressure cook for 6 to 7 whistles or till the dals are overcooked. Both the urad dal and rajma should melt in the mouth and should not have a bite on eating, so ensure they are very well cooked. Enjoy low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani with detailed step by step photos and video below.
palak paneer recipe | Punjabi palak paneer | homemade palak paneer | spinach with cottage cheese | with 24 amazing images. palak paneer recipe is one of the many of the best loved vegetarian Punjabi dishes are the ones where paneer is combined with a vegetable. Paneer is widely used and very popular in Punjab due to the abundance of milk and milk products in the area. To make homemade palak paneer you need to make a spinach puree first. Then heat the oil in a kadhai , add the onions and sauté on a medium flame till they turn translucent. Add the garlic, ginger, green chillies and turmeric powder and sauté on a medium flame for 1 to 2 minutes. Add the tomato pulp and sauté till the mixture leaves oil, while stirring continuously. Add the spinach purée and 2 tbsp of water, mix well and cook on a medium flame for 2 minutes. Add the salt, garam masala and fresh cream and mix well. Add the paneer, mix gently and cook on a medium flame for another 1 to 2 minutes. Serve spinach with cottage cheese hot. Some tips to make the perfect palak paneer recipe. 1. Blanch the spinach for 2 to 3 minutes. If you boil the spinach for long, the spinach will lose its colour and the Palak Paneer gravy will come out dark. 2. Run the strainer below cold water to refresh the spinach. This stops the cooking process of the spinach. It is a very important step in the Palak Paneer Recipe as you do not want to overcook the spinach. 3. We do not add the garam masala in the beginning because adding it earlier would make it bitter. This combination of spinach and paneer is not only highly nutritious, but is a splendid blend of taste, texture and flavour. The paneer in this homemade palak paneer recipe has been fried to add some extra flavour. You can however add the paneer pieces without frying if required. Serve homemade palak paneer with rotis or parathas. Enjoy palak paneer recipe | Punjabi palak paneer | homemade palak paneer | spinach with cottage cheesee | with detailed step by step photos below.
dal fry | Punjabi dal fry | dhaba style dal fry | Indian dal curry soup | with amazing 26 images. dal fry recipe is a popular Punjabi dal fry. A mixture of moong and masoor dal cooked to perfection in dhaba style dal fry and perked up with an aromatic tempering along with fried onions and tomatoes. This dal fry has a very pleasing texture and irresistible flavour too. From roadside dhabhas to global Indian restaurants, almost all diners serve this all-time favourite dhaba style dal fry. A thoughtful combination of everyday ingredients come together in the form of a tadka to give this dal frydal fry a thoroughly enjoyable flavour that lingers on the palate for a long time. dal fry with masoor dal is made with the most basic ingredients yet the outcome is beautiful. Generally, authentic dal fry is made with made with toor dal and chana dal but here we have slightly twisted the recipe by making dal fry with masoor dal and toor dal. This is our version of it. The aroma tingles your nostrils, while the flavour teases your taste buds – so enticing is this dal frydal fry that it is hard to believe that it is simple, everyday fare made with the commonest ingredients! The addition of nigella seeds to the tempering is a special touch, which leaves a lingering flavour of dal fry on your taste buds even after you finish your meal. You can serve the dal fry with rotis, parathas, naans, plain steamed rice or jeera rice. It is simple and easy to cook, but gives irresistible results, so do give it a try! Learn to make dal fry | Punjabi dal fry | dhaba style dal fry | Indian dal curry soup | with detailed step by step recipe photos and video below.
Chinese vegetable fried rice recipe | veg Chinese fried rice | Indo-Chinese veg fried rice | Indian style Chinese vegetable rice | with amazing 30 images. No Chinese meal is complete without vegetable fried rice or Hakka Noodles. Indo-Chinese street food preferred by most college going students is a favorite among most adults. The greasy, spicy Chinese vegetable fried rice taste amazing as it is but, when served Manchurian gravy or chow chow gravy, it makes a mini meal in itself. The roadside stalls provide humongous quantity of veg Chinese fried rice for a very cheap price but, this is often unhealthy and contains a large amount of MSG. This recipe of vegetable fried rice has tips to keep the rice grains separate will help you make tasty Chinese fried rice at home without any added colours or flavour enhancers. The vegetable fried rice recipe can be customized as per your personal preference. Toss in the vegetables you love and perk up the flavor with the addition of various sauces you like and make a quick meal. If you enjoyed our recipe for Indian style Chinese vegetable rice, then check out our collection of recipes for Chinese Rice Dishes and learn how to make fabulous rice dishes like Triple Schezuan Rice, Burnt Garlic Fried Rice and 5 Spice Mushroom Rice . Serve Indo-Chinese veg fried rice with Crispy Fried Corn and Mixed Vegetables In Black Bean Sauce. Enjoy Chinese vegetable fried rice recipe | veg Chinese fried rice | Indo-Chinese veg fried rice | Indian style Chinese vegetable rice | with detailed step by step recipe photos below.
rajma chawal recipe | Punjabi rajma chawal | how to make rajma chawal | with 27 amazing images. Follow this easy rajma chawal recipe, which is a slight variation to Rajma, one of the most popular dishes in North India from Punjab. In this Punjabi rajma chawal delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too and then mixed with rice. However, you will be surprised to see that all these are everyday ingredients, which you do not have to go shopping for! We have got you a perfect recipe for a long and tiring day and one which is loved by each and everyone. Rajma and rice, no meal can be more satiating. This famous combination of rajma chawal is a complete one meal dinner and healthy protein for Vegetarians as it’s a cereal and pulse combination. Rajma chawal is derived from Punjab and this recipe is super unique as we have mixed the rajma curry and cooked basmati rice and made it like a pulao. This Punjabi rajma chawal can be easily made if you have soaked rajma a day prior. I am sure not even an amateur will go wrong with this one. This recipe is on my menu atleast once in a 2 weeks as it is loved by all my family remembers and my kids go crazy for Rajma chawal. Also, the best part is that it is a one meal dish and supremely tummy filling so you don’t need to cook anything else and have this heavy meal with raita or curd as an accompaniment. To make rajma chawal, heat the oil in a pressure cooker and add the cumin seeds and asafoetida. Hing helps in digestion and avoid tummy problem after consuming rajma. Add the onions and ginger-garlic paste. Generally, rajma has a thick gravy made because a common base that is onions and tomato puree but here instead of using a puree of both the ingredients we have chopped onions and tomatoes to give a nice bite to the rice. Add the tomatoes, turmeric powder, chilli powder, coriander-cumin seeds powder and salt. Add the rajma and 1 cup of water, mix well and pressure cook for 4 whistles. Press a rajma bean between your thumb and index finger to check whether it has been cooked completely or no, there should be no resistance when you bite into it. If at all they are firm to bite then add some more water and pressure cook for another 1-2 whistles as per your requirement. Add the cooked rice. Before adding the rice, if you find the rajma too watery then cook without a lid till the excess water evaporates Add the coriander and mix well. A tangy preparation of rajma is combined with cooked rice to make a lip-smacking Rajma Chawal, which stays fresh in the kids tiffin box for at least 5 hours. It’s almost like having rice with a rajma curry to accompany it, but the best part is that it comes in a convenient one-dish package that is easy for kids to handle at lunch time. We have taken care to make the chawal a little moist, so that it does not get dry after a few hours. So, do not worry if you end up with a slightly moist rice when done; that Punjabi rajma chawal how it is meant to be. Enjoy rajma chawal recipe | Punjabi rajma chawal | how to make rajma chawal | with detailed step by step photos and video below.
moong dal khichdi | Gujarati moong dal khichdi | how to make yellow moong dal khichdi | with 8 amazing images. yellow moong dal and rice cooked together with peppercorns and flavoured with ghee, moong dal khichdi is a light and healthy meal despite the rich texture that the ghee and dal impart to it. moong dal khichdi is very popular as a comfort food. It is sure to soothe you and make you feel better when you are off colour, especially if you are down with a fever or stomach ache! Some important points i would like to share with you on moong dal khichdi recipe.1. Take a pressure cooker and add the dal to it. We have used moong dal, but many people use a combination of toor dal, green moong dal or masoor dal. 2.To increase the nutritive value, you can add a myriad of vegetables like peas, carrots, beans, onions to the khichdi. 3. It’s best to make the khichdi slightly mushy by adding little extra water while pressure cooking. 4. When pressure cooking the yellow moong dal khichdi don’t cook on high flame as the khichdi will get stuck at the bottom of the pressure cooker and give a burnt taste. So cook on a medium flame. 5. You can replace rice with broken wheat (lapsi or dalia) in this recipe to make it healthier. In many Gujarati houses, Friday is Gujarati moong dal khichdi day. Enjoy moong dal khichdi | Gujarati moong dal khichdi | how to make yellow moong dal khichdi with detailed step by step photos and video.
These rolls are a healthy version of frankies and make a complete meal by themselves. The chapatis have been made with whole wheat flour which is a good source of iron and fibre as compared to the usual plain flour (maida) rotis. The paneer and vegetable filling enriches these rolls with essential vitamins and minerals and the calcium packed marinade adds that extra 'zing' to this recipe.
gujarati kadhi | traditional gujarati kadhi | how to make gujarati kadhi | with 12 amazing images Kadhi is a traditional Gujarati preparation of a wonderful sweet and spicy curd mixture thickened with besan (gram flour), which can be enhanced in many ways using other ingredients like pakoras and koftas. Remember never to boil the kadhi on a high flame as it tends to curdle. If you want your traditional gujarati kadhi thick, then add more besan or reduce the quantity of water. It’s really a personal choice of how to make gujarati kadhi! A little sugar is added to the gujarati kadhi to give a sweet and sour taste. Enjoy the Gujarati kadhi with hot bowl of khichdi. Our collection of Gujarati Dal and Kadhi has many varieties of kadhi recipes like the Bhatia Kadhi, Gujarati Suva Kadhi and Radish Koftas in Kadhi which can be relished with Gujarati Khichdis. We have our gujarati kadhi with jeera rice and veg pulao at home. Enjoy gujarati kadhi | traditional gujarati kadhi | how to make gujarati kadhi with detailed step by step photos below.
Gujarati plain thepla | thepla recipe | healthy sada thepla | with 19 amazing images. Gujaratis love plain thepla just as much as a fat kid loves chocolate. Theplas are an inherent part of Gujarati meals, and are used for regular meals, travelling and for picnics! When you anticipate a busy fortnight, you can make a large batch of plain theplas and keep them in stock and relish with curds and chunda or bateta chips nu shaak. Sometimes whole jeera or til can be added to enhance the flavour of healthy sada thepla. You can even add other ingredients like methi and doodhi to this recipe, to add more variety to your menu. With just handful of ingredients that are easily available in our kitchen shelves, this plain thepla is so tasty because of the perfectly flavored dough. This is the most basic thepla recipe made with minimum and basic ingredients. Preparing this sada thepla doesn't take much time and you can add thepla to your menu when you are bored of having the regular roti or chapati as Gujarati plain thepla can be had with any Indian sabzi. To make plain thepla, take whole wheat flour in a bowl, add oil and curd to it which helps in making the softer. Further, add some spices, turmeric powder for some color and red chilli powder for a hint of spice. Lastly we have added sesame seeds to add a flavor to the thepla you can also skip this step. Mix all the ingredients well and knead into a soft dough. At later stage, add few more drops of oil and knead it properly, cover and keep aside for 10 mins. Divide the dough into 14 equal portions and shape them into round balls. Press them gently between your palms and flatten it to roll out each portion into a 125 mm. (5") diameter circle using whole wheat flour for rolling. Heat a non-stick tava (griddle) over medium flame. On the hot tawa, place the rolled circle and cook each circle, using a little oil, till it turns golden brown in colour from both sides on a slow flame. To increase the shelf life of the plain thepla, use lots of oil while cooking; so that they will remain longer. Serve the hot with chunda or sweet mango pickle. Also, the addition of curd in the dough is skipped while making thepla for travelling. Cool them completely and store them in an air-tight container or cover with an aluminum foil. Be generous with the oil while cooking, or you might end up with dry and hard theplas. See why we find sada thepla healthy? Made mainly from Whole wheat flour which is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. We have a collection of top 10 Thepla Recipes which include Methi Thepla, there is also Methi na Thepla recipe for travellers which are rolled theplas having a shelf life of 7 days, Karela Theplas for diabetic, healthy Doodhi Theplas . Included are some thepla wraps like Thepla Paneer Wrap and Methi Thepla Wrap made from fresh fenugreek leaves that can be eaten as snacks. Enjoy Gujarati plain thepla | thepla recipe | healthy sada thepla | with detailed step by step photos and video below.
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