SABUDANA PURI RECIPE

Ingredients:

1/4 kg Sabudana (Sago)
4-5 boiled potatoes
2 green chilies
1/4 tsp Red chilly powder
Salt to taste
Oil to fry

How to make rajgiri puri :

• Soak the sabudana in about 1/2 glass of water for an hour. Boil 4-5 potatoes, peel it and mash it.
• Now take the soaked sabudana and add the mashed potatoes, green chilies, salt to taste and little red chilly powder and mix this mixture well. Then take a drop of oil on your palms and make small round balls of this mixture and keep it aside.
• Put 1/4 litre of oil in a kadai and heat the oil. When the oil becomes hot add the small balls prepared earlier in the oil and fry it till golden brown. Remove the balls from the frying pan once they are golden brown and place it on a tissue paper so that the extra oil is soaked by the tissue.

BHINDI DOPIAZA RECIPE

Ingredients:

1 pound okra(bhindi)
2 medium onions, chopped
1/4 tsp garlic paste or powder
1/4 tsp coriander paste or powder
1/8 tsp cumin
3 large tomatoes
2 tsp oil
1/2 cup chopped cilantro(coriander)

How to make bhindi dopiaza :

• Cut the tip and the very bottom from the okra just to clean it, but do not slice.
• Heat oil in a pan over medium heat. Add onion and cook for 3 minutes.
• Add all ingredients except okra, tomato and cilantro. Cook for 3 minutes. Add okra, then cook for 6 to 8 minutes. Garnish with tomato and cilantro.
• Serve the bhindi bhaji with rice, naan or pita bread.

SUKHA ALOO RECIPE

Ingredients:

1/2 tsp mango powder
3 tbsp oil
salt to taste
kadi pata
5-6 boiled potatoes
2-3 green chilies
1/2 tsp red chilly powder

How to make sukha aloo :

• Put oil in a pan.
• Heat up the oil and mix in kadi pata, green chilies and red chilly powder and mix it well.
• Now mix in the boiled potatoes cut in small cubes and fry the potatoes in the pan.
• When the potatoes are half cooked mix in salt and mango powder.
• Mix well.
• When the potatoes look little crispy and golden brown turn the gas off.

VRAT KE CHAWAL RECIPE

Ingredients:

2 cloves
3 cup water
2 cardamoms
30 gm ghee
2 tsp kala namak
1 tsp cumin seeds
1/2 tsp chilli powder
125 gms samwat ke chaawal
coriander leaves for garnishing
1 big size potato, diced
cinnamon stick, tiny piece

How to make vrat ke chawal :

• Heat up ghee, mix in cumin seeds, cloves, cardamoms and cinnamon.
• When slightly coloured, mix in potato and rice.
• Stir-fry till they look a bit fried.
• Mix in salt, chilli powder and water, and bring to a boil.
• Lower the flame and simmer, covered, for about 15 minutes or till cooked through and the water is absorbed.
• Decorate with corinder leaves and serve hot.

SUKHI ARBI RECIPE

Ingredients:

5-6 boiled sweet potato
2-3 green chilies
1/2 tsp mango powder
1/2 tsp red chilly powder
kadi pata
3 tbsp oil
salt to taste

How to make sukhi arbi :
• Put oil in a pan.
• Heat up the oil and mix in kadi pata, green chillies and red chilly powder and mix it well.
• Now mix in the boiled sweet potatoes cut in small cubes and fry the sweet potatoes in the pan.
• When the sweet potatoes are half cooked mix in salt and mango powder.
• Mix well.
• When the sweet potatoes look little crispy and golden brown turn the gas off.

ALOO PULAO RECIPE

Ingredients:

1 big size potato diced in small pieces
1 tsp cumin seeds
1 cup samwat rice
2 tbsp ghee
2 cloves
2 tsp rock salt (kala namak)
2 green cardamom
a tiny piece of cinnamon
green coriander to garnish
1/2 tsp red chilli powder
3 cup water

How to make aloo pulao :

* Heat up ghee in a pot.
* Mix in cumin seeds, cloves, cardamom and cinnamon.
* When they give off fragrance, mix in potato and rice.
* Stir-fry to a light brown color.
* Mix in rock salt, chilli powder and water and boil.
* Cover the pot and let it simmer (boil slowly at low temperature) on low flame for about 15 minutes.
* Decorate with green coriander.
* Serve hot.

ARBI FRIED RECIPE

Ingredients:

1/4 tsp ajwain
chilli powder to taste
rock salt to taste
2-3 green chillies
a pinch of mango powder
1/2 kg arbi
1/4 tsp coriander powder
2 tbsp ginger

How to make arbi fried :

* Boil the arbi.
* Cool, take off and slice each into two.
* Heat up the oil and fry the cut arbi till slightly browned.
* Mix in 1 tbsp oil and heat up in a wok.
* Meanwhile make a paste of ginger and green chillies.
* Mix in the paste to the heated oil and stir fry for a few minutes.
* Mix in the fried arbi and stir fry on a slow fire.
* Simultaneously mix in salt, coriander powder, mango powder, ajwain and mix well.

KHUSKHUS ALOO RECIPE

Ingredients:

3 green chillies
6 potatoes, peeled, cubed
salt to taste
1/2 tsp turmeric powder
Cut coriander leaves
3 dry red chillies
2 tbsp khuskhus roasted
3 tblsp oil
1/2 cup water

How to make khuskhus aloo :

* Grind the roasted khuskhsu along with the green chillies and a few tblsp of water to a very fine paste.
* Keep aside.
* Heat up half of the oil in a pot for 2 minute till very hot.
* Shallow fry the potatoes in batches on medium heat up till they are lightly browned.
* Heat up the remaining oil in the same pan.
* Mix in the whole dry red chillies and turmeric powder.
* Fry briefly.
* Now mix in the khuskhus paste and fry again on low heat up for 5 minutes till the oil has left the sides of the pan.
* Mix in the fried potatoes and mix well.
* Mix in water and salt.
* Stir, cover and keep on low heat up for 15 minutes till the potatoes are soft.
* Decorate with cut fresh coriander.
* Serve hot.

BANANA CHIPS RECIPE

Ingredients:

oil for deep frying
1/4 tsp turmeric powder
salt according to taste
5-6 raw bananas

How to make banana chips :

* Take off and put bananas in plenty of salted iced water.
* Slice bananas with a chip slicer into water, mix in in turmeric.
* Keep for 10 minutes, remove out water fully.
* Spread out on a kitchen cloth to take off moisture.
* Heat up oil in a wok till smoky.
* Fry banana slices in one-layer batches for a minute or two or until crisp.
* Lift chips out with slotted spoon and remove on paper towels.
* Sprinkle with salt before serving.

SIMPLE RAJMA CURRY RECIPE

Ingredients:

150 gms Kidney Beans (Rajma)
2 medium sized Onion (Pyaj)
1 large Tomato (Tamatar)
2 Green chilli (Hari mirch)
1 tblsp Ginger-garlic (Adrak-Lasun) Paste
1/2 tspn Garam masala Powder
1 tsp Coriander (Dhania) Powder
3/4 tsp Salt (Namak)

How to make simple rajma curry:

* Soak the rajma overnight.
* Boil in a pressure cooker till tender.
* Heat oil in a pan and add the chopped onions and ginger garlic paste.
* Cook till brown.
* Add the tomatoes, green chillies and cook till pulpy.
* Add coriander powder, salt and 2 cups water and boil well.
* Add the rajma and cook on a low flame for about 10 minutes.
* Add the garam masala powder and cook further for another 15 minutes or till the gravy thickens.
* Garnish with coriander leaves.
* Serve hot with steamed rice.

QUICK VEGETABLE PULAO RECIPE

Ingredients:

1 cup Rice (Chawal)
2 cup Water
200 gms Cauliflower (Phool gobi) Florets
2 small Potato (Aloo)
1/2 cup fresh Peas (Matar)
1 large Onion (Pyaj)
3-4 black Cardamoms (Elaichi)
1/2 tsp Red chilli (Lal Mirchi) Powder
1 x 1 inch Cinnamon (Tuj/Dalchini)
2-4 Cloves (Lavang)
4 tblsp Oil
1 tsp Salt (Namak)

How to make quick vegetable pulao:

* Wash and soak the rice for 1 hour, drain and keep aside.
* Slice the onion finely and chop the potatoes into small pieces.
* Heat oil in a pan and fry the onions till golden brown, add all the vegetables, cinnamon, cloves and cardamoms.
* Saute for 2-3 minutes, add little water and cook till the potatoes and peas are half cooked.
* Then add the drained rice, salt and red chilli powder.
* Mix well.
* Add 2 cups of water and boil.
* When the water starts boiling, reduce the flame and cover and cook till the rice is done.

SIMPLE DAL RECIPE

Ingredients:

1/2 cup Masoor Dal
1 Tomato (Tamatar)
1/2 tsp Jeera
1/4 tsp Turmeric (Haldi) Powder
2 Green chilli
3 tsp Oil
1 level tsp Salt (Namak)
3 Garlic (Lasun) Cloves

How to make simple dal:
Boil the dal with salt, turmeric powder and slit green chillies.
In another pan, heat oil, add the jeera, tomatoes and garlic pods, sauté on a high flame till the tomatoes are soft and pulpy.
Add the boiled dal into this with little water, boil well for 15 minutes to incorporate the masala into the dal, garnish with coriander.

QUICK KHEER RECIPE

Ingredients:

500 ml Milk (Doodh)
250 gms Rice (Chawal)
200 gms Sugar (Cheeni)
50 gms Ghee
3 tblsp chopped Nuts

How to make quick kheer:

Pick and wash the rice.
Soak in water for 30 minutes.
Drain completely.
Melt the ghee in a pan, add the drained rice and saute for 5-7 minutes on a medium flame.
add the milk and cook on a low flame till the milk is reduced to 3/4th its original quantity.
Add the sugar and simmer further till the milk is reduced to half its original quantity.
Garnish with nuts.

QUICK KHEER RECIPE

Ingredients:

500 ml Milk (Doodh)
250 gms Rice (Chawal)
200 gms Sugar (Cheeni)
50 gms Ghee
3 tblsp chopped Nuts

How to make quick kheer:

Pick and wash the rice.
Soak in water for 30 minutes.
Drain completely.
Melt the ghee in a pan, add the drained rice and saute for 5-7 minutes on a medium flame.
add the milk and cook on a low flame till the milk is reduced to 3/4th its original quantity.
Add the sugar and simmer further till the milk is reduced to half its original quantity.
Garnish with nuts.

PANEER SANDWICHES RECIPE

Ingredients:

100 gms Panch Phoran
2 slices Bread
As per requirement Butter
A pinch of dried Mango (Aam) Powder
A pinch of Red chilli (Lal Mirchi) Powder
A pinch of Black Salt (Kala Namak)

How to make paneer sandwiches:

Melt some butter in a pan, sauté the paneer slices with mango powder, red chilli powder and black salt for a few minutes.
Stuff the sauteed paneer in between the bread slices and toast.

PANEER MAKHANWALA RECIPE

Ingredients:

250 gms Paneer
200 gms Fresh Cream (Malai)
200 gms Tomato Puree (Tamatar Ka Raas)
2-3 tblsp Butter
2 tblsp dried Fenugreek Leaves (Methi Ke Patta)
1/2 tsp Red chilli (Lal Mirchi) Powder
1/2 tsp Garam Masala Powder
2-3 Green chilli (Hari mirch)
As per taste Salt (Namak)

How to make paneer makhanwala:

Melt the butter in a pan, add slit green chillies, tomato puree, kasuri methi, salt, red chilli powder and simmer for 4-5 minutes.
Add the cream and garam masala powder and cook further for 2-3 minutes.
Add the paneer pieces and cook for a minute.
Serve hot garnished with coriander.

AAMRAS RECIPE

Ingredients:

1 kg Mango (Aam)
200 gms powdered Sugar (Cheeni)
1/2 litre Milk (Doodh)

How to make aamras:

Wash mangoes.
Peel and cut into small pieces.
Keep the seeds aside in a little water.
Grind the mango pieces in a mixer and strain the juice.
Mix sugar in the cold milk and add to the mango juice.
Add water for required consistency.
Serve chilled with puri or paratha

Sukhe Kale Chane (Kanjak Recipe)

Ingredients:

2 cups kale chane (black chickpeas)

1/2 tsp red chilli powder

Salt to taste

1/2 tsp coriander powder

1/2 tsp garam masala powder

1/2 tsp amchoor (dried mango powder)

1/2 tsp cumin seeds

1 tbsp oil

Coriander Leaves

Coconut

Mehod:

1. Soak kale chane overnight, drain. Place kala chana along with enough
water and salt in a pressure cooker. Let 1 whistle come, then turn the
heat to medium. Pressure cook for 20 minutes in total. When the
pressure drops down, open and strain. You can have the remaining chana
water as soup as it is very nutritious.

2. Heat oil in a kadhai or a pan and add cumin seeds. When they change
color, add kale chane and all the spices. Roast for 4-5 minutes on a
medium heat, uncovered. Turn off the heat and garnish with coriander
leaves and coconut.

Salt Consumption

Salt, also known as sodium chloride, is made up of 40 per cent sodium and 60 per cent chloride. Found predominantly in pre-prepared foods, excessive salt consumption has been linked with high blood pressure and stomach cancer, and can exacerbate osteoporosis and asthma.

Why is it needed?
The sodium component of salt is vital for controlling the amount of water in the body, maintaining the normal pH of blood, transmitting nerve signals and helping muscular contraction. Salt is present in all foods in varying degrees, and almost all processed foods contain added salt.

Daily requirements
Sodium, unlike all other minerals, is generally overconsumed, with the dietary intake of salt in the UK being far in excess of the recommended daily requirement.

Adults are advised to consume no more than 6g salt per day (about one teaspoon). Current intake is about 9g per day – a third higher than is recommended for good health. Babies and children should have less salt than adults. High salt intake in babies can be especially dangerous, as their kidneys cannot cope with large amounts. Recommendations for babies and children are given below:

Age (years) Salt (g/day)
1 to 3 2 (0.8g sodium)
4 to 6 3 (1.2g sodium)
7 to 10 5 (2g sodium)
11 plus 6 (2.4g sodium)

Reducing salt intake
The government has set a target of reducing the average salt consumption of adults to 6g per day by 2010. This is a challenging but achievable goal, which will bring measurable improvements in health. A study published in the scientific journal Hypertension in 2003 estimated that a reduction in salt intake to 6g per day would lead to a 13 per cent reduction in stroke and a 10 per cent reduction in ischaemic heart disease.

People who have experienced heart problems or have high blood pressure should follow a low-salt diet and take advice from their health care professional. Reducing sodium has been proven to be one of the best ways of lowering high blood pressure, especially in combination with broader dietary changes.

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