5 Ways to Eat Better and Live Longer

Plenty of diets claim to help you drop pounds, but few are backed by sound scientific evidence -- and their long-term health effects are unknown.

Fortunately, there is an eating plan that not only helps you control your weight, but also helps you maintain optimal health whether or not you're overweight. This diet is supported by the findings of the Landmark Nurses' Health Study and other important research.

In addition to getting regular exercise, not skipping meals and staying adequately hydrated (drink about 64 ounces of fluids daily), follow these five principles...

Principle 1. Eat lots of green, leafy vegetables. Everyone knows that it's good to eat fruits and vegetables. Produce is low in calories and provides disease-fighting antioxidants as well as fiber, which helps relieve constipation and curb cholesterol levels. Antioxidant deficiencies have been linked to heart disease, cancer, eye disease and age-related memory loss.

The Nurses' Health Study and Health Professionals' Follow-up Study reviewed the dietary intakes of 100,000 healthy men and women over a 12- to 14-year period. Those who had five or more daily servings of fruits and vegetables were more likely to stay healthy than those with lower intakes.

Important: Green, leafy vegetables, which are a rich source of vitamins, minerals and other nutrients, conferred the greatest benefit. (For "A-list" and "B-list" vegetables, see below.)

Wisest: Precook your vegetables. Boil until they are half done and rinse in cold water. Let cool and refrigerate in a reseal-able plastic bag. Precooking doubles a vegetable's refrigerator shelf life. When you're ready to eat the vegetables, sauté in olive oil and garlic.

Principle 2. "Good" fats don't have to be boring. Your intake of saturated fat (found primarily in whole-fat dairy products and red meat) should be limited to one serving a day for whole-fat dairy and three four-ounce servings a week for red meat. Trans fats (found in baked goods, packaged snacks, crackers, margarine and many fast foods) are best eliminated.

But that doesn't mean that you should deprive yourself of all fats. Olive oil and fatty fish, such as salmon and tuna, are among the most well-known sources of healthful fat. Other options include cashews, almonds, peanut butter, avocados and soy products.

Helpful: Make an "omega-3" butter by mixing one-quarter cup of flaxseed oil with one-half cup of butter. This provides a better balance of fatty acids than butter alone. Refrigerate and use as you would butter, but only occasionally. Do not cook with omega-3 butter -- flaxseed oil can turn rancid when it's heated.

Principle 3. Don't get rid of all carbohydrates. Americans get half their daily calories, on average, from refined carbohydrates, such as white bread, white potatoes and white rice... ready-to-eat cereals... and baked goods. Whole grains, such as brown rice, barley, millet and whole-wheat pasta, are better choices. They'll give you long-lasting energy and lower your risk for heart disease and diabetes.

Like vegetables, whole grains can be precooked, stored in the refrigerator (for up to five days in a tightly covered container) and reheated before serving.

Best: Buy "quick-cooking" (partially precooked and dried) brown rice in your grocery store. It cooks in about 10 minutes.

Principle 4. Try underused protein sources. Most people get significant amounts of protein from red meat and whole-fat dairy products. However, these foods are also rich sources of saturated fat and cholesterol.

While reducing your intake of red meat and whole-fat dairy, add more plant-based protein sources. Good choices: Beans, nuts and grains, which contain less saturated fat and more fiber, vitamins, minerals and healthful fat. Fish, chicken and turkey can supplement these foods.

Peanut butter is a healthful and often-overlooked protein source. In the Nurses' Health Study, women who ate peanut butter five or more times a week had a 21% lower risk of developing diabetes than those who rarely ate it.

Best: For lunch, try peanut butter (without partially hydrogenated oils) on whole-grain bread. Add low-sugar jam, if you like. Other healthful protein sources include cottage cheese (1% butterfat), kidney beans, eggs and hummus. Soy products, such as edamame, soy milk and tempeh, also are good protein sources. But soy has an estrogen-like effect, so high intakes may increase risk for some types of breast cancer. Limit your intake to three to four servings of soy-based products weekly.

Principle 5. Don't forget a multivitamin. The Nurses' Health Study shows that after 10 or more years, the colon cancer risk was cut by more than half for women who took a daily multivitamin.

Better way: Skip "mega dose" multivitamins. A multivitamin that provides the recommended daily allowance (RDA) of most nutrients is fine. Exception: Vitamin D. The RDA is 400 international units (IU) per day, but studies show that most people need at least 1,000 IU per day.

"A-List" Veggies

Eat all you want of these very healthful vegetables...

All dark green, leafy vegetables (e.g., spinach, kale)

Artichokes

Asparagus

Beets

Bell peppers

Bok Choy

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumbers

Eggplant

Fennel

Green beans

Mushrooms

Radishes

Salad greens

Snow peas

Tomatoes

Winter squash

Zucchini, summer and spaghetti squash

"B-List" Veggies

Eat no more than one to two servings (one-half cup each) daily of these vegetables, which are higher in carbohydrates and calories...

Jerusalem artichokes

Parsnips

Pumpkin

Rutabagas

Sweet potatoes

Turnips

Water chestnuts

Source: Bottom Line/Health

Egg Salad Sandwich

This recipe is for a one egg sandwich. If you have more eggs and more people to feed, just double, triple, etc. the recipe.
Ingredients

* 1 large hard-boiled egg*, peeled and chopped
* 1-2 Tbsp mayonnaise (to taste)
* 1 Tbsp chopped green onion
* 2 Tbsp chopped celery
* Curry powder
* Salt
* Pepper
* 1 leaf of lettuce
* 2 slices dark rye bread, toasted

* To make hard boiled eggs, place a few eggs in a saucepan, cover with at least an inch of water. Add a half teaspoon of vinegar and some salt to the water (if the shells crack while boiling, the vinegar will help keep the egg in the shell). Cover and bring the water to a boil. As soon as the water is boiling, remove from heat and let sit, covered, for 12 minutes. Drain water, add cold water to cool the eggs, let sit a couple minutes longer.
Method

1 Mash up the chopped egg a bit with a fork. Mix together the chopped hard-boiled egg, mayonnaise, onion and celery. Sprinkle with salt and pepper and curry powder. Mix.

2 If you haven't already, toast your bread slices. Put a layer of lettuce on one slice of toasted bread, spread the egg mixture on top of the lettuce, put another slice of toasted bread on top.

Makes one sandwich.

Warm Potato Salad Recipe

You can either cook the potatoes whole, and cut them after they are done (better retention of nutrients) or cook them already cut.

Ingredients

* 2 lbs potatoes (about 3 large), cut into uniform 1/2 to 1-inch pieces
* 1/2 cup chopped celery
* 1/2 cup chopped red onion
* 1/3 cup chopped flavorful olives
* 1/4 cup chopped fresh parsley
* 1/4 cup seasoned rice vinegar
* 1/4 cup olive oil
* Kosher salt and freshly ground black pepper to taste

Method

1 Put potatoes into a saucepan, cover with an inch of cold water. Salt the water (about a teaspoon and a half for 2 quarts of water). Bring to a boil. Reduce heat to a simmer. Cover. Simmer for 10 minutes or until the potatoes are tender when pierced with a fork. Drain well.

2 Put potatoes in a large serving bowl with the celery, red onion, olives, and parsley. Add the rice vinegar and oil while the potatoes are still warm, so they absorb the dressing. Add salt and pepper to taste. Adjust vinegar and oil to taste.

Serve warm. Serves 4 to 6.

Chocolate Mousse

Chocolate Mousse has been a popular dessert worldwide and to eat the delightful mousse on Valentine's Day is not only sensuous but also pampers your taste buds. Follow the recipe/recepie of easy chocolate mousse and learn within minutes how to make easy chocolate mousse.


Ingredients

* 1-cup semisweet chocolate chips
* 1 fresh egg
* 1-teaspoon vanilla extract
* 1 cup heavy cream, heated
* Sweetened whipped cream for garnish

How to Make

* Break the eggshell and pour its contents in an electric blender, along with chocolate chips and vanilla extract. Blend for 30 seconds.
* Slowly, pour heated cream into the chocolate mixture by removing the middle of the blender lid. In case that is not possible, stop the blender while pouring heated cream.
* Blend chocolate chips melt nicely and mix well. Pour into wine glasses.
* Refrigerate until it is set. Garnish with a dollop of sweetened whipped cream and serve.

Broiled Chicken Oregano Recipe

Ingredients

* 2 chicken breasts

Marinade

* 1 1/2 tbsp fresh or 1 tbsp dried, oregano
* 1 1/2 tbsp fresh or 1 tbsp dried, thyme
* 1/2 garlic clove (quartered)
* 2 2/3 tablespoons olive oil
* 2 2/3 tablespoons lemon juice
* Salt and pepper (according to taste)

Basting Ingredients

* 2 1/2 tablespoons melted butter
* 2 2/3 tablespoons lemon juice

How to Make

* Rub the chicken pieces with the garlic and place them in a deep china bowl, several hours before serving or a day before.
* Combine marinade ingredients and the garlic clove and pour over chicken. Refrigerate the chicken in a closed bowl.
* Make sure you turn chicken pieces sporadically.
* Preheat the broiler to its highest setting when ready to cook.
* Grease the chicken pieces with some molten butter mixture and arrange those pieces in the broiler rack.
* Broil the chicken 3-4 inches from the heat for 5-8 minutes per side. Do not forget basting now and then. Remove from the broiler after it has been cooked properly and transfer to serving platter.

Pour remaining basting mixture over the chicken and serve right away. This dish can also be prepared on a bar-be-que.

Paneer `e Khaas

Ingredients

Cottage cheese(Paneer) - 250 gm
Fresh capsicum - 25 gm
Green chilly - 1 no
Fresh ginger - 25 gm
Garlic pods(small) - 2 - 3 nos
Corn flour - 2 tsp
Salt - 1 tsp
Edible colour (green) - 3 ml
or
Mint leaves paste - 20 gm
Fresh curd - 100 gm
Black pepper(ground) - 1/2 tsp
Cooking oil - 10 ml
Chat masala - 1 tsp
Freshly chopped coriander or dried grounded mint leaves for garnishing

Method
1)Cut paneer into 10 equal pieces (cubes).

2)Grate the fresh capsicum, along with fresh ginger, green chilly and garlic.

3)Add them to curd along with the corn flour, salt, pepper, colour and mint leaves paste (chutney).

4)Pour them in a bowl and whip/beat for about 8 minutes, till you get a thick green, evenly whipped paste.

5)Pierce fine holes (5-6) on the paneer cubicles with a matchstick or a toothpick.

6)Marinate the paneer cubicles in the paste for about 6 hrs.

7)Put the marinated paneer cubicles on the skewer sticks of your tandoor oven or OTG and barbeque for about 20 minutes at temp. of 250 -300 degrees centigrade.

8)Put a few drops of cooking oil/butter on the cheese, if you like the cheese to be brown and crispier!!

:- One can also cook this in a microwave oven. (For best results, earthen oven is recommended). The OTG results are equally good!!

9)Garnish the barbequed cheese with sprinkled chat masala, grounded dry mint leaves or freshly chopped coriander.

:- You can also finely chop green cabbage leaves with fresh carrot for garnishing.

:- Serve the juicy capsicum flavored paneer cubicles with fresh lime and chutney/ketchup!!

Chicken Chettinad

Ingredients

Chicken - 1 kg
Poppy seeds - 2 tsp
Fennel seeds - 1 tsp
Coriander seeds - 1 1/2 tsp
Cumin seeds - 1/2 tsp
Red chillies - 5 - 8 nos
Grated coconut - 1/2 of one
Turmeric powder - 1/2 tsp
Red chilly powder - 1 1/2 tsp
Ginger(chopped) - 2 tsp
Garlic(chopped) - 2 tsp
Tomatoes - 3 nos
(chopped)
Onions(medium) - 2 nos
(chopped)
Lemon - 1 no
Cinnamon - 1" stick
Green cardamom - 3 - 4 nos
Cloves - 2 - 4 nos
Curry leaves - 10 - 15 nos
Fresh coriander leaves for garnishing
Oil - As reqd
Salt - As reqd

Preparation Method

1)Clean the chicken and cut into small pieces.
2)Roast the red chillies, grated coconut, poppy seeds, coriander seeds, cumin seeds, green cardamom, cloves, cinnamon and fennel seeds in oil.
3)Grind it to a paste along with ginger and garlic.
4)Heat oil in a large pan.
5)Fry onions, till golden.
6)Add curry leaves and the ground paste and saute for some time.
7)Add tomatoes, red chilly powder and turmeric powder.
8)Add chicken and mix well.
9)Cook for 5 mins.
10)Add 2 cups of water and lemon juice.
11)Cover and cook, till the chicken is done.
12)Garnish with coriander leaves.

:- Serve hot with rice, roti.

:- We can try this dish without coconut too.

Kidney Bean Salad

SERVES 4

Ingredients

* 3 whole red chilies
* 1 tablespoon shallot, chopped
* 1 tablespoon garlic, crushed
* 1 teaspoon ginger, chopped
* 1 teaspoon lemon grass, finely sliced
* salt
* 2 tablespoons olive oil
* 1 cup canned kidney beans
* 2 eggs, boiled and finely chopped
* 1 tablespoon lemon juice

To serve

* 1 lettuce
* 1 Chinese cabbage
* 2 tablespoons coriander leaves, chopped
* 1 tablespoon fresh mint leaves, chopped
* 1 cucumber, sliced

Directions
1.Pound together the chillies, shallots, ginger, garlic, lemon grass and salt.
2.Saute in oil.
3.Add kidney beans and stir-cook.
4.Remove from heat.
5.Add lemon juice and mix well.
6.Allow to cool.
7.Add chopped eggs and serve the kidney bean salad on a bed of lettuce and cabbage leaves.
8.Garnish with coriander, mint and cucumber and serve.

Chana Chaat

SERVES 2

Ingredients

* 1 cup , cooked (chickpeas)
* 1 small potato
* 1 small tomato, peeled
* 1 bunch coriander leaves
* 1 green chilies
* 1 teaspoon lime juice
* 1 teaspoon chat masala
* 1/4 teaspoon black salt
* 1/4 teaspoon roasted ground cumin
* salt
* red chili powder

Directions
1.Boil and cut the potato into cubes.
2.Finely chop the tomato and chilli and corriander leaves.
3.Add them to the cooked chana.
4.Add chaat masala, salt, red chilli powder, roasted cumin seed powder and black salt.
5.Mix well.
6.Squeeze lime juice.
7.Mix well once again.
8.Garnish with corriander leaves.
9.Serve chilled.

Potato Veggie

SERVES 4

Ingredients

* 1 tablespoon oil
* 4 potatoes, washed,peeled and cubed
* 5-6 sprigs of fresh curry leaves, washed and torn
* 1 1/2 tablespoons cumin seeds
* 1 1/2 teaspoons turmeric powder
* 2 teaspoons salt
* 3 medium green chilies, washed,ends removed and finely chopped
* 1 cup water

Directions
1.Wash potatoes under plenty of running tap water.
2.Peel them and then cut them into cubes of about an inch in size.
3.Put them in a large bowl and keep aside.
4.Now, heat oil in a skillet on medium-high flame.
5.When hot, put in the cumin seeds and allow to crackle for 15 seconds.
6.Then, add the green chillies and the curry leaves (tear the curry leaves with your fingers before you add them to bring out the best flavour out of them).
7.Saute lightly on low-medium flame.
8.Now, gently fold in the potatoes and mix well.
9.Allow to cook, uncovered, for 5 minutes.
10.Add the turmeric powder and salt.
11.Mix well.
12.Allow to cook, uncovered, for 10 minutes on medium flame, mixing occasionally (every 3-4 minutes).
13.Stir in water, then cover with a lid, and allow the potatoes to cook on medium flame till all the water has been absorbed by the potatoes and they are tender and cooked.
14.Remember to stir the potatoes while they are cooking, every 5 minutes, to avoid them sticking to the bottom of the skillet (since it will be covered).
15.It will take 20-25 minutes for the potatoes to cook.
16.Remove from flame.
17.Serve immediately (hot) with puris or with rotis or with rice and yogurt on the side.

Corn Methi Pulao

From www.123india.com

SERVES 8

Ingredients

For rice

* 1 cup basmati rice
* 2-3 peppercorns (kali mirch)
* 1 piece cinnamon stick (dalchini)
* 2 cloves (laung)
* 2 cardamom (green elaichi)
* 1 onion, sliced
* 1 cup fenugreek leaves, chopped (methi)
* 1/2 cup sweet corn
* 1/4 teaspoon turmeric powder (haldi)
* 1 tablespoon butter
* 1 tablespoon oil
* salt

Directions
1.Wash the rice and keep it aside.
2.In a vessel add 2cups of water and bring it to a boil.
3.Heat butter and oil in a pressure cooker, add in the peppercorns, dalchini (cinnamon), laung (cloves), elaichi (green cardamoms) and onion and fry for some time.
4.Then add methi leaves, corns and haldi (turmeric) powder and stir for a few seconds.
5.Finally, add the rice and 2 cups of hot water along with salt and pressure cook for 1 whistle.
6.Allow the steam to escape before opening.
7.Serve hot with fresh curds and papad.

Cheese And Baby Corn Balchao

This recipe is from the famous Indian chef, Sanjeev Kapoor. He says,"Here is an interesting amalgamation of protein-rich cottage cheese with the goodness of corn, onions and tomatoes, which makes an ideal luncheon dish".

SERVES 8

Ingredients

* 1/2 kg cottage cheese (paneer)
* 7-8 baby corn
* 2 medium onions
* 2 medium tomatoes
* 10-12 red chilies (whole)
* 8-10 cloves garlic
* 1 inch ginger
* 1 teaspoon cumin seed
* 7-8 cloves
* 1 teaspoon mustard seeds
* 1 inch cinnamon stick
* 1/2 cup malt vinegar
* 2 tablespoons oil
* 3/4 cup tomato puree, fresh
* 2 tablespoons sugar
* salt

Directions
1.Boil baby corn, drain and cut into small pieces.
2.Cut paneer into diamond-shaped pieces.
3.Peel, wash and chop onions.
4.Wash and chop tomatoes.
5.Grind together the red chillies, ginger, garlic, cumin, cloves, mustard seeds, cinnamon and salt with a quarter cup of malt vinegar to a fine paste.
6.Then, heat oil in a pan.
7.Add onions.
8.Saute till light brown.
9.Add tomatoes.
10.Mix well.
11.Cook for 5 minutes, stirring well.
12.Add baby corn, tomato puree and the ground masala.
13.Saute for a few minutes.
14.Add salt, a little water and sugar.
15.Cook for 4 minutes.
16.Stir in paneer pieces very carefully.
17.Add the remaining malt vinegar.
18.Stir well.
19.Serve hot with rotis or bread or naan or paratha or kulcha!

Meethi Saunth

A sweet and tangy Marwari chutney made of dried mango slices with a predominant flavour of dried ginger powder (soonth). This is also called Navratna chutney.

Preparation Time : 10 mins.
Cooking Time : 25 mins.

Makes 1 1/2 cups.
Ingredients
12 dried mango slices

1/2 cup grated jaggery (gur)

1/2 cup sugar

1/4 cup dried dates (kharek)

1/4 cup broken cashewnuts

2 tablespoons sultanas

1 teaspoon chilli powder

1/2 teaspoon dried ginger powder (soonth)

1 teaspoon fennel seeds (saunf)

1/2 teaspoon cumin seeds (jeera)

salt to taste


Method

1. Soak the dates and cashewnuts in warm water.

2. In a pan, combine the mango slices, jaggery and sugar with 1 cup of water and simmer for 20 minutes till the mango slices are soft.

3. Cool completely and purée into a fine paste.

4. Drain the soaked dates and cashewnuts. Deseed and chop the dried dates.

5. Add all the ingredients into the puréed chutney mixture and mix well.

6. Use as required. Store refrigerated.

Tips
Dried mango slices are available at most grocers. You can subsitute the slices with approximately 2 to 3 tablespoons amchur powder.

Fresh Garlic Chutney

A must have ingredient in any chaat. The pungent aroma of garlic is unmistakable. Oil your hands before you peel garlic to prevent your fingers from discolouring and to prevent having a lingering garlic aroma throughout the day! Soaking garlic cloves in hot water makes it easier to peel them. Make this chutney in large quantities. It stays well refrigerated for upto two weeks.

Cooking Time : Nil.
Preparation Time : 5 mins.

Makes 3/4 cup.
Ingredients
1 cup garlic cloves, peeled

1 tablespoon chilli powder

juice of 1/2 lemon

salt to taste


Method

1. Combine all the ingredients in a blender with ¼ cup of water and grind to a fine paste.

2. Before using, dilute with water and use as required.

Paneer Wraps

Cooking Time : 25 mins.
Preparation Time : 25 mins.

Makes 6.
For the wraps
1 cup wheat flour (gehun ka atta)

1 cup plain flour (maida)

4 tsp oil

½ tsp salt


For the stuffing
1 cup cauliflower, grated

1 cup paneer (cottage cheese), grated

3 chopped green chillies

2 tbsp chopped coriander

2 tsp oil

salt to taste


Other ingredients
oil for cooking


For the wraps

1. Mix the flours, oil and salt and make a smooth and pliable dough by adding enough warm water.

2. Knead the dough well and keep for ½ an hour. Knead again.

3. Divide into 6 portions and roll out each portion into 150 mm. (6") diameter rounds with the help of a little flour.

4. Cook lightly on both sides on a tava (griddle) using enough oil till they are well cooked.

For the stuffing

1. Heat the oil in a kadhai and add the green chillies and cauliflower.

2. Stir fry till the cauliflower is cooked.

3. Add the paneer, coriander and salt and cook for some time.

4. Divide into 6 portions and keep aside.

How to proceed

1. Place a hot wrap on a plate, place a portion of the stuffing on it.

2. Roll and serve hot.

Jhatpat Chaat

Jhat-pat to make and chapati to taste.


Cooking Time : 5 minutes per batch.
Preparation Time : 30 minutes.

Serves 6 to 8.
Ingredients
1 teacup boiled green peas

1 teacup boiled Kabuli chana (chick peas)

1 teacup boiled white peas (dried)

1/2 teacup moong sprouts, parboiled
3 potatoes, boiled, sliced and fried

salt to taste

oil for cooking


For the topping
1/2 teacup chopped tomatoes
chilli oil

sweet chutney
green chutney
raw mango slices
sev
chopped coriander
puris

Method

1. Heat a tawa (griddle) and place a little of each ingredient at a time on it. Cook each batch in a little oil for 4 to 5 minutes.

2. Serve hot with the toppings.

Corn Pakodas

For the corn lovers, spongy and tasty.


Cooking Time : 10 min.
Preparation Time : 10 min.

Makes 30 to 40 pakodas.
Ingredients
6 tender corn on cobs
1 tablespoon chopped coriander

3 green chillies, finely chopped

salt to taste

oil for deep frying


Method

1. Grate the corn cobs. Add the coriander, green chillies and salt and mix.

2. Heat the oil, drop a little mixture and deep fry until golden. Repeat for the remaining mixture.

Tips
Serve hot.

Nachni Pancakes

The secret of this savoury pancakes is the use of ragi flour spiced with ginger and green chillies.

Cooking Time : 20 mins.
Preparation Time : 15 mins.

Makes 6 pancakes.
Ingredients
1 cup ragi (nachni) flour
1 tablespoon soya flour
1 teaspoon sesame seeds (til)

½ cup onions, grated

2 green chillies, finely chopped

1 teaspoon grated ginger

½ cup coriander, chopped

salt to taste

2 teaspoons oil for cooking


To serve
carrot garlic chutney


Method

1. In a bowl, combine the ragi flour, soya flour, sesame seeds, onions, green chillies, ginger, coriander and salt and mix well with a little water to make a smooth loose dough. Divide into 6 portions and keep aside.

2. Heat a non-stick pan and grease it with a little oil.

3. Wet your fingers and spread an even layer of one portion of the dough to make a 125 mm. (5") round.

4. Cook on both sides till golden brown, using a little oil.

5. Repeat with the rest of the batter to make 5 more pancakes.

6. Serve hot with the carrot garlic chutney.

Methiche Varan (Methi Dal)

Preparation Time : 10 mins.
Cooking Time : 25 mins.

Serves 4.
Ingredients
1 cup finely chopped fenugreek (methi) leaves
1 cup toovar (arhar) dal

1 tsp jaggery (gur), optional

¼ tsp turmeric powder (haldi)

½ tsp chilli powder

salt to taste


For the tempering
¼ tsp asafoetida (hing)

4 to 5 cloves garlic, crushed (optional)

2 tbsp ghee / oil


Method

1. Clean, wash and soak the dal in water for about 30 minutes. Drain.

2. Pressure cook the dal with turmeric powder, salt and 3 cups of water till the dal is done.

3. Whisk well, add ½ cup of water, jaggery and chilli powder and bring to a boil.

4. Meanwhile, heat the oil in a small pan and add the asafoetida and garlic.

5. Sauté till the garlic turns golden brown.

6. Add the fenugreek leaves and sauté for 2 minutes.

7. Pour this tempering over the cooked dal and mix well.

8. Serve hot.

Mixed Dal

A tasty combination of lentils.


Cooking Time : 40 min.
Preparation Time : 10 min.

Serves 6.
Ingredients
1 tablespoon moong dal

1 tablespoon masoor dal

1 tablespoon urad dal

1 tablespoon chana dal

2 tablespoons toovar dal
1 teaspoon cumin seeds

1 onion, chopped

2 teaspoons coriander powder

1 teaspoon chilli powder

1/2 teaspoon turmeric powder

2 tablespoons chopped coriander

3 tablespoons ghee

salt to taste


For the tempering
2 tablespoons butter

1 chopped tomato

1 teacup fresh curds

1/2 teaspoon garam masala


Method

1. Wash all the dals. Soak for 1 hour and then drain.

2. Heat the ghee. Add the cumin seeds and cook until they begin to crackle.

3. Add the onion and cook until light pink.

4. Now add all the dals and cook again for 4 to 5 minutes.

5. Add 1 litre of water and cook on a slow flame until soft.

6. Then add the coriander powder, chilli powder, turmeric powder and salt. Cover and cook until two thirds of the water has evaporated.

7. Mash the dals lightly.

8. Prepare the tempering by melting the butter, adding the tomato, curds and garam masala and cooking on a slow flame for 1 to 2 minutes.

9. Add to the cooked dals and stir for 3 to 4 minutes.

10. Sprinkle coriander on top and serve hot.

Hare Lasun Ki Dal

Preparation Time : 10 mins.
Cooking Time : 25 mins.

Serves 4 to 6.
Ingredients
1 cup toovar (arhar) dal

¼ tsp turmeric powder (haldi)

½ cup finely chopped green garlic (lasun)

½ tsp cumin seeds (jeera)

2 whole dry red chillies, broken into pieces

½ tsp ginger-garlic paste

¼ tsp asafoetida (hing)

¼ cup chopped tomatoes
2 tbsp oil

salt to taste


For the garnish
coriander


Method

1. Clean, wash and soak the dal in water for about 30 minutes. Drain.

2. Add the turmeric powder, salt and 3 cups of water and pressure cook till the dal is done.

3. Whish well and keep aside.

4. Heat the oil in a pan and add the cumin seeds.

5. When the seeds crackle, add the dry red chillies, ginger-green chilli paste, asafoetida and green garlic and sauté for 2 to 3 minutes.

6. Add the tomatoes and sauté till the mixture leaves oil

7. Add the cooked dal and ½ cup of water and bring to a boil.

8. Serve hot, garnished with the chopped coriander.

Tips
A mixture of chopped coriander and garlic can be substituted when green garlic is not in season

Mini Soya Dosa

Dosa made with the soya milk and wheat flour to make up for your vitamin A and calcium requirement.

Preparation Time : 2 mins.
Cooking Time : 15 mins.

Makes 6 dosas.
Ingredients
1 cup soya milk

¼ cup whole wheat flour (gehun ka atta)

1 green chilli, chopped

½ cup onions, grated

1 tablespoon chopped coriander

¼ teaspoon Eno's fruit salt

salt to taste

1½ teaspoons oil for cooking


For serving
garlic toamto chutney


Method

1. Make a thin batter using the soya milk, wheat flour, green chilli, onions, coriander, fruit salt, salt and water. Mix well.

2. Heat a non-stick pan and grease it with a little oil.

3. Pour 2 tablespoons of the batter on the non-stick pan and spread it using a circular motion to make a thin dosa.

4. Cook on both sides using a little oil.

5. Repeat with the remaining batter to make 5 more dosas.

6. Serve hot with garlic tomato chutney.

Spiced Wholemeal and Oat Pancakes

A healthy version of the traditional pancakes which are made of plain flour (maida).

Preparation Time : 5 mins.
Cooking Time : 10 mins.

Makes 6 pancakes.
Ingredients
1 cup whole wheat flour (gehun ka atta)

¼ cup quick cooking rolled oats

a pinch nutmeg (jaiphal) powder

a pinch cardamom (elaichi) powder

¼ teaspoon cinnamon (dalchini) powder

1½ tablespoons powdered sugar

1 teaspoon oil

½ cup low fat milk

½ teaspoon Eno's fruit salt

a pinch of salt


Other ingredients
3 teaspoons low fat butter for cooking


For serving
2 tablespoons honey

½ cup orange segments


Method

1. Combine all the ingredients except the fruit salt in a bowl with enough water.

2. Whisk till it is a smooth batter.

3. Heat a non-stick pan and grease it with a little low fat butter.

4. Add the fruit salt to the batter and mix well. Divide into 6 equal portions.

5. Pour a spoonful of the batter on the pan to make 50 mm. (2") diameter pancake, cooking on both sides with a little butter till golden brown.

6. Repeat with the remaining batter to make 5 more pancakes.

7. Serve hot with honey and oranges.

Onion And Tomato Gravy

Ingredients

* 3 medium onions, chopped
* 3 cloves garlic, chopped
* 1/2 inch ginger, chopped
* 1/2 cup tomato paste
* salt
* 2 tablespoons yoghurt
* ghee
* water

To be made into a paste

* 1 teaspoon cumin seed
* 1 teaspoon coriander seed
* 3-4 dry kashmiri chilies
* 7 black peppercorns
* 3/4 teaspoon turmeric powder
* 3 cloves

Directions
1.Dry roast the cumin, corriander, red chillies, cloves, peppercorns and turmeric on a frying pan/ a flat bottomed tava.
2.Grind with a little water to make a paste.
3.Heat ghee or oil in a pan.
4.Fry onions and garlic until golden in colour.
5.Add ground spices and ginger.
6.Fry until the oil begins to separate.
7.Add tomato paste, yoghurt and salt.
8.Keep frying, stirring continuously.
9.After a few minutes, add enough warm water to make a gravy.
10.Cook for 8-10 minutes.
11.Add your choice of vegetables/meat now and cook until the veggies/meat is tender and ready to eat.

Kadhai Gravy

500 ml of gravy

Ingredients

* 5 1/2 tablespoons ghee
* 4 teaspoons garlic paste
* 4 tablespoons coriander seeds, pounded with a pestle
* 9 whole red chilies, pounded with a pestle
* 2 tablespoons ginger, chopped
* 3 cups tomatoes, washed and chopped
* 5 green chilies, de-seeded and chopped
* 1 tablespoon dried rose petal
* salt
* 1 teaspoon garam masala

Directions
1. Heat ghee in an iron-cast wok (kadhai).
2. Add garlic paste.
3. Saute over low heat until light brown in colour.
4. Add the pounded corriander seeds and red chillies.
5. Saute for half a minute.
6. Add the ginger and green chillies.
7. Saute for another half a minute.
8. Add the chopped tomatoes.
9. Cook until the ghee separates and floats on the surface.
10. Add the rose petals, salt and garam masala.
11.Stir and mix well.
12. Add the vegetables of your choice and cook until the veggies are tender.
13. Serve hot with rotis/naan/parathas/bread- you name it!

Cheese Toast

SERVES 1

Ingredients

* 2 cups self raising flour
* salt
* grated cheese
* 1 teaspoon black pepper
* 1 teaspoon ginger and chili paste
* 2 teaspoons gram flour (besan)
* coriander leaves
* water
* 2 slices bread

Directions
1. Mix the first 7 ingredients to make a dough by adding water.
2.Take one slice of bread and apply the above made paste on one side.
3. Take a non-stick pan and put the paste side of the bread below.
4. Apply some oil/butter on the plain top side of the bread.
5. Cook the bread on both sides.
6. Once cooked, cut it into 2 triangular-shaped pieces and serve with Tomato Ketchup or any chutney of your choice.

Three Colour Rajma Salad

A very nutritious low-calorie veggie enjoyable salad!

SERVES 4

Ingredients

* 2 cups rajma, soaked overnight and boiled
* 1 cup macaroni, boiled
* 1/2 cup green capsicum, chopped
* 1/2 cup cucumber, chopped
* 1/2 cup spring onion
* 1/4 teaspoon mustard powder
* 2 teaspoons salt
* black pepper
* 2 tablespoons lemon juice

Directions
1.Toss all in a bowl and serve!