RECEPIES

INDEX
1. Alootikki cutlet
2. Banana milk shake
3. Beetroot halwa
4. Bread pudding
5. Carrot halwa
6. Carrot kheer
7. Coconut rice
8. Dhoklas
9. Egg flip
10. Fruit salad
11. Gobi mutter masala
12. Green gram payasam
13. Groundnut milk
14. Gullathi
15. Hyderabad mix
16. Mixed cereal roti
17. Mixed sprout salad
18. Vegetable soup
19. Mutter paneer
20. Pancake
21. Paushtic poha
22. Rabdi
23. Ragi idly
24. Ragi ladoo
25. Rice pudding
26. Scrambled egg with green leafy vegetables
27. Soya gobi
28. Soya milk
29. Sundal
30. Sweet potato payasam
31. Vegetable cutlet
32. Vegetable rava upma
33. Vegetable stew
34. Vermicelli pudding

35. Wheat pulse ladoo
36. Wheat pulse porridge
37. Tofu palak
ALOOTIKKI CUTLET
INGREDIENTS
Large boiled aloo

Black pepper powder
Green peas
Ginger paste
Salt
Red chilli powder
Oil
100gms
2 gms
50gms
2 gms
2gms
2gms
100ml
METHOD OF PREPARATION
Take the cooked peas and mash them.
Add all the ingredients except oil and mash them.
Peel the potatoes and mash them, add salt and pepper and mix it.
Wash and dry your hands and rub them with little oil.
Take each portion of potato mixture and make a ball.
Flatten each ball into a round patty of about half inch.
Place a portion of stuffing in the centre and fold the edges together so that mixture
does not come out.
Now gently flatten it into a two inch patty.
Heat one tsp oil in a non stick pan, slip in the patties.
Panfry on both the sides till crisp golden brown.
NUTRITIVE VALUE
ITEMS
CHO
(g)
FAT
(g)
PROTIEN
(g)
CALCIUM
(mg)
IRON
(mg)
VIT-A
(IU)
ENERGY
(kcal)
Potato
Green peas
22.6
15.9
0.1
0.1
1.6
7.2
10
20
0.48
1.5
24
83
97
93
Black
pepper
49.2
6.8
11.5
460
12.4
1080
304
Ginger
Red chilli
Oil
Cumin
seeds
12.3
31.6
36.6
0.9
6.2
100
15
2.3
15.9
18.7
20
160
1080
3.5
2.3
11.7
40
175
-
67
246
900
356
Total
168.2
143.8
57.2
1750
31.88
1402
2063
RECOMMENDED FOR
Under five as snacks because it contains more of carbohydrates and calcium
which is essential for growth and development.
NOT RECOMMENDED FOR

Diabetic and cholesterol patients because it contains more of carbohydrates and
fat.
BANANA MILK SHAKE

INGREDIENTS:
Sugar
Riped banana
Chilled Milk
Vanilla essence
- 50gm
- 100gm
- 400ml
- 2 drops
METHOD OF PREPARATION:
Cut the banana in to small pieces.

Mix the banana along with milk in a mixer.
Add sugar to that milk and banana in a mixer.
Add 2 drops of vanilla essence.
Serve it chilled.
NUTRITIVE VALUE OF INGREDIENTS:

ITEMS
CHO
(gms)
FAT PROTEIN CALCIUM IRON

(gms) (gms)
(mg)
(mg)
VIT A
(IU)
ENERGY
(kcal)
Sugar
99.4
0.1
12
.155
398
Milk
22
20
16.5
60
26.5
33.5
Banana
27.2
o.3
1.2
17
0.36
78
116
Total
148.6
20.3
17.8
89
1.515
104.5
547.5
RECCOMENDED FOR:
All the antennal and post natal mothers can take it.
All normal people and under five children or all age group people can take it.
NOT RECCOMENDED FOR:
Diabetes patients
BEETROOT HALWA
INGREDIENTS:
Beetroot
Milk
Sugar
Elaichi powder
Almonds
Cashew
Ghee
100gms
150ml
50gms
1gm
10pieces
10pieces
3gms
Wash beetroot properly, peel and grate it,

Put ilk and beetroot in a pan. Stir till it thickens, stirring occasionally, once it
starts thickening stir continuously.

Add sugar and cook further till thickens
Add almonds, cashew, ghee, elaichi powder.
Stir on low heat till the mixture collects as a soft stuff. Our Halwa is ready
Serve hot or chilled
NUTRITIVE VALUE OF EACH INGREDIENT

Ingredient
CHO
(gm)
FAT PROTEIN ENERGY CALCIUM IRON

(gm) (gm)
(k cal)
(mg)
(mg)
VITMINA(IU)
Beet root
8.8
0.1
1.7
43
18.3
1.19
Milk
4.4
4.1
3.2
67
120
0.2
53
Sugar
99.4
0.18
398
12
0.155
Cashew
22.3
46.9
21.2
596
50
5.81
60
Elichi
42.1
2.2
10.2
229
130
4.6
Almond
10.5
58.9
20.8
655
230
5.09
Ghee
100
900
600
RECOMMENDED FOR:
- All age groups, good for school going children, anemic women.
NOT RECOMMENDED FOR:

- Diabetic patient
BREAD PUDDING
INGREDIENTS
Bread slice
Milk
Egg
Sugar
Essence
-2
-100ml
-1
-2ml
-1ml
Mix sugar in the milk.

Beat one egg.
Add beaten egg in the milk.
Add essence to the mixture.

Take a dish and arrange two slices of bread.
Pour out the milk over the slice of the bread.
Allow it to soak.
Pressure cook for 10minutes
Serve it hot.
COST OF THE INGREDIENTS:
Bread slice
Milk
Egg
Sugar
Essence
Total
-Rs.2.00
-Rs.5.00
-Rs.3.00
-Rs.2.00
-Rs.5.00
-Rs.17.00
NUTRITIVE VALUE
ITEMS
CHO
(gm)
FAT
(gm)
PROTEIN CALCIUM
(gm)
(mg)
IRON
(mg)
VIT.A
(IU)
ENERGY
(Kcal)
BREAD
51.9
0.7
7.8
11
1.1
245
MILK
4.4
4.1
3.2
120
0.2
53
67
EGG
13.3
13.3
60
2.1
420
173
SUGAR
99.4
0.1
12
0.15
398
TOTAL
155.7
18.1
24.4
203
3.55
473
883
RECOMMENDED FOR:
All age groups

Newborns and infants.Those who are having allergy to egg and milk.
CARROT HALWA
INGREDIENTS :
Carrot
Milk
Sugar
Cardamom
Almond
Cashew
500 Gms
750 ml.
200 Gms.
4 nos.
5 nuts.
5 nuts
Ghee
2 tbsp
METHOD OF PREPARATION :
Peel and grate the carrot.
Put milk and carrot sin a pan. Boil till it thickens, stirring it occassionally. Once it
starts thickening stir continuously.

Add sugar and cook further till thickens.
Add almonds, cashew, ghee, cardamom poeder.
Stir on low heat till the mixture collects as a soft stuff.
Serve hot or chilled.
NUTRITIVE VALUE OF EACH INGREDIENT:
CHO
PROTIEN
FAT
VIT -A
CALCIUM
IRON
22
99.4
10.7
16.5
0.1
0.4
20
0
0.2
26.5
0
1800
60
12
0.08
1
0.15
1.5
INGRIDIENTS
Milk
Sugar
Carrot
Total
141
17
20.2
1826.4
72
2.5
RECCOMENDED FOR :
All age groups.
Rich in vit A so highly reccomended for children and old age for improving the eye
sight.
NOT RECCOMENDED FOR :

Diabetic clients.
CARROT KHEER
INGREDIENTS
Carrot
Sugar
Milk
Saffron
Flaked almond Cordamon
-
100gms
50gms
500ml
3gms
3 tsp
5ground
METHOD OF PREPERATION:
Wash the carrots and cut edges

Cut the carrots in to small pieces and boil it in a pressure cooker
In the meantime boil the milk In a big vessel and leave it on very low heat
Place the boiled carrot and saffron in to a grinder &make paste of it
Stir the mixture continuously & add sugar( as per the taste)
Add cardamom powder & stir well
Heat the mixture until boiling state
Now let it cool for some time.
Refrigerate it for cold serving
Decorate with cashes & sliced almonds before serving.
NUTRITIVE VALUE OF EACH INGRIDIENT:ITEMS
CHO
(gm)
PROTIEN
(gm)
FAT
(gm)
VITAMIN
-A (IU)
CALCIUM
(mg)
IRON
(mg)
Milk
Sugar
Carrot
22
99.4
10.7
16.5
0.1
0.4
20
0
0.2
26.5
0
1800
60
12
0.08
1
0.15
1.5
Total
141
17
20.2
1826.4
72
2.5
RECOMMENDED FOR:
Children
Clients with vitamin A deficiency
Diabetic patient
COCONUT RICE
INGREDIENTS
Rice
Coconut powder
Oil
Mustard
Zeera
Curry leaves
- 100gms
-50gms
-20gms
-5gms
-5gms
-5leaves
10
Green chilli
-5gms
Soak the rice for 30 mins.

Heat oil add mustard,zeera,curry leaves,green chilli.
Add rice to the above mixture.
Add coconut powder.
Boil the mixture in water.
Serve it with rasam.
NUTRITIVE VALUES:
Item
CHO
(gms)
Fat
(gm)
Protein
(gm)
Calcium
(mg)
Iron
(mg)
Vitamin Energy
A (IU) (Kcal)
Rice
78.2
.5
6.8
10
.7
345
Coconut
18.4
62.3
6.8
400
7.8
662
Mustard
23.8
39.8
20.7
490
7.9
541
Green chilli
.6
2.9
30
4.4
29
Oil
26.1
40.1
25.2
90
2.5
350
RECOMMENDED FOR:
All age groups
Hypertension
Diabetes
Cardiac patients
Hyper cholesteremia
11
DHOKLAS
INGREDIENTS:
Gram flour (Besan)
Curd (Stirred)
Green Chilies (paste)
Ginger (paste)
Salt to taste
-100gm
-50ml
-2gms
-2gms
-3gms
Soda bi-carb / Eno fruit salt

Lemon juice
turmeric powder
Oil
For Tampering
Curry leaves
Mustard Seeds
Oil
Coriander leaves (chopped)
green chilies (vertically slit)
-1gms
-1tbps
-1gms
-10 ml
-10gms
-10gms
-10ml
-2gms
-3
In a bowl add gram flour (besan), Curd and water.

Mix well and make a smooth batter. The batter should be of thick consistency.
Add salt and set aside for 4 hours covered with a lid.
Take the ginger and green chili paste and add to the batter. Also add turmeric
powder and mix well.
Keep the steamer or cooker ready on gas.
Grease a baking dish (it should fit in the steamer or cooker).
Now in small bowl take a tsp. of soda bi-carb or eno, 1tsp oil and lemon juice
and mix well.
Add this to the batter and mix well.
Pour the batter into the greased pan and steam for 10-12 minutes or till done.
Cool for sometime and cut into big cubes.
12
Heat little oil in a small pan and add mustard seeds and curry leaves allow to
splutter. Remove and pour it over dhoklas.

Garnish the besan dhokla with coriander and slited green chilies.
Serve with hari chutney.
NUTRITIVE VALUES:
INGREDIANTS CHO
[gm]
Protein
[gm]
Energy
[kcal]
Fat
[gm]
Calcium
[mg]
Iron
[gm]
Vitamin
[IU]
Curd
3.0
3.1
60
4.0
149
0.2
Green gram dhal
59.9
24.5
348
1.2
75
3.9
Ginger
2.4
2.3
67
0.9
20
3.5
Oil
0.1
19.6
97
2.0
357
6.1
Lemon juice
11.1
1.0
57
0.9
70
0.26
Turmeric powder
69.4
6.3
349
5.1
150
67.8
TOTAL
RECOMMENDED FOR:
Children, pregnent women, Old age people

Diabetic patients
EGG FLIP
INGREDIENTS
Milk
Egg
Sugar
Essence
-500 ml
-2
-2 tsp
-2 drops
13
Boil the milk.
Add sugar in the milk.
Break egg and beat it till it is frothy.
Add beaten egg in the boiling milk and stir it well
Egg flip contains high protein.
COST OF THE ITEMS

Milk
Rs12.00
Egg
Sugar
Rs 6.00
Rs34.00
*Total
Rs52.00
NUTRITIVE VALUES
ITEMS
CHO
(g)
PROTEIN FAT (g)

(g)
ENERGY IRON
(kcal)
(mg)
CALCIUM VITAMIN-A
(mg)
(mg)
Milk
4.4
3.2
4.1
67
0.2
120
53
Egg
13.3
13.3
173
2.1
60
420
Sugar
99.4
0.1
398
0.155
12
TOTAL
103.8
16.6
17.4
638
2.455
192
473
RECOMMENDED FOR
It can be given to any age group.
NOT RECOMMENDED FOR

Do not recommend it as an additional food especially for the first time as some
children may have allergy to egg protein
14
FRUIT SALAD
INGREDIENTS:
Banana
straw berries
pine apple
oranges
sour cream
Grapes
Two
1 pint
One
One
Half cup
50grams
In a large bowl combine the bananas, straw berries, pine apple, grapes & oranges.
In a bowl, add sour cream.
Serve fruit salad.

ITEMS
CHO
(gm)
FAT
(gm)
PROTEIN CALCIUM IRON

(gm)
(mg)
(mg)
VITAMIN- ENERGY
E (IU)
(Kcal)
Banana
27.2
.3
1.2
17
.36
116
Grapes
15.5
.3
.5
20
.52
71
Orange
10.9
.2
.7
26
.32
30
48
Pineapple 10.8
.1
.4
20
2.42
39
46
Straw
berries
9.8
.2
.7
30
1.8
52
44
TOTAL
75.2
1.1
3.5
113
5.42
129
325
RECOMMENDED FOR:
All age groups, from 1 year onwards only.
15
The juice can be given to child up to 3years.
It should not be given to infants & new born children.
GOBI MUTTER MASALA

INGREDIENTS
Cauliflower
Turmeric powder
Salt
Oil
Tomato puree
Red chilly paste
Ginger garlic paste
Garam masala
Roasted cumin seed powder Butter
Water
-
100gm
2gm
2gm
7gm
75ml
3gm
5gm
5gm
3gm
40gm
100ml
Mix cauliflower with salt and turmeric powder and leave for 10mts.
Heat oil in a kadai and fry gobi pieces till golden brown & crispy.
Remove from oil & keep aside.
Put red chilli paste, ginger garlic paste in the hot oil & fry for 2-3mts.
Add geera powder, garam masala & fry for 1-2mts.
Add tomato puree, water & some salt & bring the gravy to boil.
Add fried gobi pieces, sprinkle butter evenly on the top.
Allow gobi to simmer in the gravy for around 2-3mts.
Serve hot.
16
NUTRITIVE VALUE
Ingredients CHO
(gm)
Protein
(gm)
Fat (gm)
Vitamin
(IU)
Calcium
(mg)
Iron (mg)
Cauliflower
7.6gm
5.9gm
1.3g
30 IU
626mg
40mg
Turmeric
powder
69.4g
6.3g
5.1g
30 IU
150mg
67.8mg
Tomato
3.6g
0.9g
.2g
351 IU
48mg
.64mg
Chilly
31.6g
I5.9g
6.2g
345 IU
160mg
2.3mg
Ginger
12.3g
2.3g
.9g
40 IU
20mg
3.5mg
Garlic
29.8g
6.3g
.1g
30mg
1.2mg
Butter
81g
960 IU
TOTAL
154.3gm
37.6gm
94.9gm
1440 IU
1034mg
115.44mg
RECOMMENDED FOR:
School going children , adolescents, pregnant women, adults.

Infants, hypertensive & stomach ulcer patients.
17
GREEN GRAM PAYASAM

INGREDIENTS
Green gram
Jaggery
Ghee
Cashew nuts
Kismis
Cardamom
Ginger powder
Milk
-100g
-150g
-25g
-5g
-5g
-0.5gms
-1gms
-250ml
METHOD OF PREPERATION
Boil the green gram in a cooker for 10 mts.

Fry the kismis and cashewnuts in 5gms of ghee.
Make jaggery soup in a separate pan.
Add jaggery soup in boiled green gram and stir it for 5-10mts.
Then add 250ml of milk into boiled green gram and then boiled it for
5-10 mts
Then add the fried kismis ,cashew nut ,ginger and cardamom powder
into the payasam.

Serve hot
NUTRITIVE VALUES
ITEMS
CHO
(gm)
Fat
(gm)
Protein
(gm)
Energy
(Kcal)
Iron
(mg)
VitaminA Calcium
(IU)
(mg)
Green gram 56.6
1.3
24
334
84
94
0.14
Jaggery
11.6
0.1
0.4
48
0.2
0.01
Cashewnut
22.3
46.9
21.2
596
60
0.05
18
Milk
9.8
3.6
3.3
65
0.2
0.05
Cardamom
22.6
62
21.2
628
3.6
0.02
Ghee
100
900
Total
122.9
221.1
70.1
2715
93
165
0.27
RECOMMENDED FOR:
All age groups.
Diabetic patients.
GROUNDNUT MILK
INGREDIENTS
Groundnut
100 gram
1. Select fresh groundnut of good quality.
2. Now groundnut is roasted for 5 -10 minutes and germination end is removed.
3. Then remove the skin of groundnut.
4. After it is soaked in water for 2 hours.
5. The water is drained and the groundnut is grinded to a fine paste.
6. The paste is diluted with water and strained.
7. Milk is boiled for 10 minutes and keep aside for 8-10 hours.
8. Fat content is removed and liquid is used as milk.
RECOMMENDED FOR:
Lactose intolerance.
19
Anti flatulence
NUTRITIVE VALUE OF INGREDIENTS
Ingredients CHO
(gms)
FAT
(gms)

(gms)
(mg)
(gm)
VIT-A
(Microgram)
Groundnut
40.1
26.7
37
20.3
0.05
1.6
GULLATHI
INGREDIENTS :
Sago
Egg white
Palm sugar chopped
Water
White sugar
Coconut water
- 300gms
- 1
- 200gms
- 200ml
- 50gm
- 400ml
Bring a large pan of water to the boil and when boiling add sago. Stir frequently as
the water returns to the boil, to avoid them sticking. The will float to the surface and
be transparent when cooked. Strain and rinse with the cold water a couple of times to
remove the starch.
In a clean bowl beat the egg white until soft peaks form. Add sago, stir to combine
and pour into a jelly mould chill until set, about 1hr.
Stir palm sugar and water over medium heat until sugar has dissolved. Stir in white
sugar stir until completely dissolved and then strain through a fine sieve into a jelly
mould and refrigerate for appropriately 1hr.
Turn sago out onto a serving plate. Cut into wedges serve topped with a little of
coconut milk and syrup.
20
NUTRITIVE VALUE:
ITEMS
CHO
(gm)
FAT
(gm)
PROTEIN
(mg)
CALCIUM
( mg )
IRON
(mg)
VITAMIN
(IU)
ENERGY
( Kcal)
Sago
87.1
0.2
0.2
0.01
1.3
351
Egg
13.3
13.3
60
2.1
230
Sugar
99.4
0.1
12
0.155
398
Coconut
0.1
41.6
18.4
400
7.8
662
TOTAL
186.6
54.1
32
472.01
11.355
1641
RECOMMENDED FOR:
All age groups.

Infants.
HYDERABAD MIX
INGREDIENTS:
Wheat flour Bengal gram Ground nut Jaggery

-
40 gms
60 gms
10 gms
20 gms.
Roast wheat , ground nut , Bengal gram separately.
21
Grind all the things separately.

Boil jaggery in water to make jaggery soup.
Mix the syrup with the powder and stir well.
Serve the recipe.
NUTRITIVE VALUE OF EACH ITEM :

Food
stuff
Protein
(gm)
Fat
(gm)
Carbohydrates
( gm)
Energy
(Kcal)
Calcium
(mg)
Iron
(mg)
Vitamin
A(IU)
Wheat
11
1.1
49.0
238
0.02
3.0
29
Bengal
gram
20.8
5.2
58.9
372
0.07
8.9
129
Ground
nut
25.3
40.1
26.1
567
90
2.5
37
Jaggery
0.4
0.1
95
383
80
2.64
-----
Total
57.5
46.5
229
1560
170.09
17.04
195
RECOMENDED FOR :
All age groups.
NOT RECOMENDED FOR :
Diabetic patients.
MIXED CEREAL ROTI

INGREDIENTS:
Rice flour
Wheat flour
Corn flour
Ragi flour
Jowar flour
Salt
: 100gms
: 100gms
: 100gms
: 100gms
: 100gms
: 2gm
22
Oil
: 50ml
Mixed all the cereals and salt.

Add sufficient lukewarm water, a little at a time,to make a medium soft dough.
Devide prepared dough into small portions flatten each into round patti.
Heat a tawa, apply a little oil and transfer the pressed roti and cook on low heat
for 1 minute.

ITEMS
CHO
[gm]
PROTEIN FAT
[gm]
[gm]
ENERGY
[kcal]
IRON
[mg]
CALCIUM VITAMIN
[mg]
A (IU)
Rice flour
78.2
0.5
6.8
10
0.7
345
Wheat flour
69.4
1.7
12.1
48
4.9
29
346
Corn flour
66.2
3.6
11.1
10
2.3
90
342
Ragi
72
1.3
7.3
344
3.9
42
328
Jowar
72.6
1.9
10.4
25
4.1
47
349
Oil
100
900
Total
358
109
477
437
15.9
208
2610
RECOMMENED FOR:
School age, adolescent, adults, antenatal and postnatal mothers.
NOT RECOMMENED FOR:
New born.
23
MIXED SPROUT SALAD

INGREDIENTS
Green gram sprouted

Bengal gram sprouted
Chick peas sprouted
Onion
Cucumber
Capsicum
Tomatoes
Green chilies
Fresh coriander leaves
Lemon juices
Chat masala
Salt
: 32gms
: 32gms
: 31gms
: 10gms
: 10gms
: 3gms
: 5gms
: 5gms
: 10gms
: 1tbsp
: 10gms
:2gms
Wash and drain green gram, Bengal gram, and chick peas.
Peel, wash and finely chop onion. Peel, wash and cut cucumber into half inch
sized pieces. Wash, halve, de-seed and cut capsicum and tomatoes in to half inch
sized pieces.
Remove stems, wash de-seed and finely chop green chilies. Clean, wash and
finely chop coriander leaves.

Heat one cup of water in a pan, add sprouted green gram, Bengal gram and chick
peas and cook on medium heat for two minutes. Remove and drain excess water.
Keep in refrigerator. Cool for about half an hour.
In a large mixing bowl add all the sprouts, chopped on cucumber, capsicum and
tomatoes and toss them lightly. Add lemon juice, green chilies, salt and chaat
masala.
24
NUTRITIVE VALUES
ITEM
CHO
[gm]
FAT
[gm]
PROTEIN CALCIUM IRON VITAMIN ENERGY

[gm]
[mg]
[mg]
A [IU]
[Kcal]
Green
gram
56.7
1.3
24
124
4.4
94
334
Bengal
gram
60.9
5.3
17.1
202
4.6
189
360
Chick
peas
15.9
0.1
7.2
20
1.5
83
93
Onion
12.5
0.1
1.8
40
1.23
15
51
Cucumber 2.5
0.3
0.4
10
0.60
13
Capsicum
4.3
0.2
1.3
10
0.56
427
24
Tomatoes
3.6
0.6
1.4
20
1.8
192
23
Green
chilies
0.6
2.9
30
4.4
175
29
Coriander
leaves
6.3
0.9
3.3
184
1.34
6918
44
Lemon
11.1
0.1
2.9
70
0.26
57
TOTAL
176.9
15.5
60.4
710
20.77
8093
1036
RECOMMENED FOR
It can be given to pregnant women, lactating mother, children, diabetic

patients, hypertensive patients and good for constipation. Also it contains
vitamin c which helps for wound healing.
NOT RECOMMENED FOR
It cannot give to infants and geriatric clients.
25
VEGETABLE SOUP
INGREDIENTS:
Carrot
Potato
Tomato
Cabbage
Onion
Garlic
Celery
Salt
Pepper powder
: 50gms
: 50gms
: 25gms
: 25gms
: 50gms
: 10gms
: 10gms
: 0.5gms
: 0.5gms
Peel and wash carrot,potato, and cabbage, and chop.

Peel,deseed and puree or mince the tomatoes.
Chop onion,garlic and curry leaves as fine as possible.
Add celery,potato and carrpt pieces and cook for five minutes.
Add cabbage ,tomato, and cool slirring continuously. Add salt and pepper powder
stir and add 4 cups of water and bring it to boil.

Lower the heat and simmer ans till the vegetables are cooked and the soup has
thickened.
Garnish with fresh basil and serve hot.
NUTRITIVE VALUE:
ITEMS
PROTEIN
(gms)
FAT
(gms)
CHO
(gms)
ENERGY CALCIUM
(Kcal)
(mg)
IRON
(mg)
VITAMINA(microgram)
Carrot
0.9
0.2
10.6
48
80
1.03
1890
Potato
1.6
0.1
22.6
97
10
0.48
24
Tomato
1.9
0.1
3.6
23
20
1.8
192
Cabbage
1.8
0.1
4.6
27
39
0.8
120
Onion
1.2
0.1
11.1
50
46.9
0.6
26
Garlic
6.3
0.1
29.8
145
30
1.2
Celery
stalk
0.8
0.1
3.5
18
30
4.8
520
Pepper
powder
11.5
6.8
49.2
304
460
12.4
1080
TOTAL
26
7.6
135
712
715.9
23.11
3826
RECOMMENDED FOR:
All age groups.
MUTTER PANEER
INGRIDIENTS:
Paneeer
-50gms
Mutter
- 100gms
Onion
- 10gms
Tomatos
- 10gms
Green chillies
- 5gms
Salt
- 2gms
Chilli powder
- 1tsp
Garlic &ginger
-2gms
Turmeric powder
- 1gm
Coriander leaves
- 5gms
Wash all the vegetables like onion and green leafy vegetable peel it and the
onions & chillies and tomatos also
27
Keep the pan on the stove & put a table spoon of oil in the pan . let the mutter
green piece n side the pan .
Let it be heat inside it kep onion &chillies in the pan including garlic&ginger
paste
Let paneer to fry separately boil it & keep this paneer in the pan alon with
onion &tomatoes fry.
And the green chilli powder garlic powder inside & mix it let it on the stove.
Let it for few minutes.
And take it in a bowl & serve with rice .
NUTRITIVE VALUES OF INGREDIENTS

ITEMS
CHO
(gm)
FAT
(gm)
PROTEIN CALCIUM
(gm)
(mg)
IRON
(mg)
VITAMIN- ENERGY
A (IU)
(K.cal)
Paneer
Mutter
14.3
0.1
6.5
84
Onion
11.6
0.1
1.8
40
1.23
15
59
Tomatoes
3.6
0.2
1.4
20
1.8
192
23
Green
chillies
0.6
2.9
30
4.4
175
29
Coriander
leaves
6.3
0.6
3.3
184
1.42
69.8
44
RECOMMENDED FOR:
All age groups

Infants
28
PANCAKE
INGREDIENTS
Wheat Flour
Baking powder
Granulated sugar
Salt
Eggs
Milk
Melted butter
-100gms
- 3gms
- 100gms
- 1gms
- 2 numbers
-100ml
- 20gms
Sift together flour, baking powder, sugar and salt.

In a separate bowl, whisk together the eggs and 1.5 cup of milk; add to flour
mixture, stirring only until smooth.

Blend in melted butter.
If the batter seems too thick to pour, add a little more milk.
Cook on a hot, greased girdle, using about 1.4 cup of butter for each pancake.
Cook until bubbly, a little dry around the edges and lightly browned on the
bottom; turn and the brown the other side.

Recipe for pan cake serves 4.
29
NUTRITIVE VALUES
ITEMS
CHO
[gm]
FAT
[gm]

[gm]
[mg]
[mg]
VITAMIN ENERGY
A[IU]
[kcal]
Maida
73.9
0.9
11
23
2.7
25
348
Sugar
99.4
0.1
12
0.155
398
Egg
13.3
13.3
60
2.1
173
Milk
4.4
4.1
3.2
120
0.2
53
67
Butter
81
960
729
TOTAL
177.7
106.3
27.6
155
5.155
1038
1208
RECOMMENED FOR;
It can be given to children, adult, pregnant women and lactating mothers.
NOT RECOMMENED FOR:
It should not give to diabetic and cholesterol patients.
30
PAUSHTIC POHA
INGREDIENTS:
Pressed rice(or) beaten rice

Soy granules
Green chillies
Onions
100gm
50gm
2gm
10gm
Curry leaves
Oil
Cumin seeds
Roasted peanuts
Turmeric powder
Salt
Lemon juice
1gm
10gm
1gm
half cup
1 tsp
to taste
2 tsp
Take poha in bowl &pour 3or 4 cup of water evenly to moisten them. Soak poha
in enough water to cover for 5 minutes.
Drain well & squeeze out excess water.
Soak soy granules in one cup of water for 15-20min. drain & keep aside.
Wash and cut green chillies & onions. Clean, wash coriander leaves & curries
leaves.
Heat oil in a non stick pan & add cumin seeds & mustard seeds, turmeric powder,
green chillies, curry leaves.
When the mustard seeds start to sputter, add the onion & saute for 5 minutes
Add soy granules and sprinkle a quarter of water on it.
After 5 minutes, add the poha & saute for 5 minutes. Add roasted peanuts, salt &
lemon juice.
Remove from frame add garnished with coriander leaves for serving hot
immediately.
31
NUTRITIVE VALUESOF EACH INGREDIENT:

INGREDIENT
S
CHO PROTEIN FAT VITAMIN- CALCIUM IRON

(gm) (gm)
(gm) A (IU)
(mg)
(mg)
Poha
77.3
6.6
1.2
20
20
Curry leaves
.1
.06
0.01
2.6
8.3
0.01
Coriander leaves
3.1
.1
0.03
1.4
9.2
0.07
Onion
12.6
1.8
0.1
15
40
1.2
Turmeric
1.3
.1
0.1
0.6
0.12
Peanuts
2.1
1.1
0.07
0.3
Green chillies
1.2
.1
0.2
0.1
0.1
Oil
40
Grand total
199.4
9.86
41.71 21.6
84.6
21.8
RECOMMENDED FOR:
All children, adults, geriatric clients, adolescents.

Infants and neonates.
32
RABDI
INGREDIENTS
Milk
Condensed milk
Sugar
Chopped pista
Rose essence
-100ml
-100ml
- 8gms
- 10gms
-3drops
Pour the milk in a pan and leave it on medium heat till it reduces to the fourth of
its content.
Add the condensed milk and keep stirring frequently to prevent it from sticking to
the bottom.
Add sugar to the above made recipe.
Add rose essence and remove the pan from the flame.
Allow it to cool and add pista.keep it in the refrigerator
COST OF INGREDIENTS
Milk
Condensed milk
Sugar
Chopped pista
Rose essence
Total cost
Rs7:00
Rs54:00
Rs12:00
Rs75:00
Rs20:00
Rs165:00
33
ITEMS
CHO
(gm)
FAT PROTEIN ENERGY CALCIUM IRON VITAMIN-A

(gm) (gm)
(k cal)
(mg)
(gm) (IU)
Milk
4.4
4.1
3.2
67
120
0.2
53
Condensed 54.3
milk
8.7
8.1
321
0.26
0.1
108
Sugar
99.4
0.18
398
12
0.155
Pista
13
41.6
21.2
13
0.05
86
RECOMMENDED FOR:
Children,pregnent women, Old age people
Diabetic clients
BIBLIOGRAPHY
Dr. M Swaminathan, Food and nutrition, The Banglore printing &publishing, 6th
edition,2005,page no:149
C Gopalan, Nutritive value of Indian foods, National institute of nutrition,

Hyderabad, 1st edition,pageno:59-79
34
RAGI IDLY
INGREDIENTS
Ragi flour
Black gram dal butter(ground)
Salt
- 100gms
-25gms
-3gms
Soak black gram dal (whole) for 2 hr in water.Grind the dal nicely in a blender.
Mix the black gram dal butter, ragi flour and salt with 2-2.5 cups of water.the
consistency of the butter should be the consistency that you prepare for normal idli.
Leave the batter to ferment overnight in a warm place.
After fermentation, the batter will be raised .stir it with a ladle.
We can prepare both idli and dosa using this batter.
COST OF INGREDIENTS
Ragi (100gm)
Black gram(100gm)
TOTAL
- Rs18.00
- Rs35.00
: Rs53.00
NUTRITIONAL VALUE
Items
Quantity
(gm)
Calorie
(gm)
Protein
(gm)
Fat
(gm)
CHO
(gm)
Calcium
(mg)
Iron
(mg)
VitaminA(IU)
Ragi
100gm
331kcal
7.1gm
1.3g
m
72.7gm
0.33
5.4mg
42mg
Black
gram
25gm
350kcal
24gm
1.4g
m
60.3gm
.2gm
9.8mg
38mg
681
31.1
2.7
133
0.63
15.2
80
Total
RECOMMENDED FOR:
35
Antenatal mothers,aneamic boys and girls,under 5 children.

Infants
BIBLIOGRAPHY
Dr.M.swaminathan,Handbook of food and nutritionThe Banglore printing and
publishing ,2006.page no.340.
36
RAGI LADOO
INGRIDIENTS:
Ragi flour
Powdered sugar
Cardamom powder
Ghee
250gms
150gms
1gm
150gms
Heat the ghee in a pan.

Add the flour and fry it.
Once it is done let it cool.
Add powdered cardamom and sugar.
Mix well & shape into ladoos.
COST OF INGRIDIENTS:
Ragi flour
- Rs.18.00
Ghee
- Rs.35.00
Sugar
- Rs.10.00
Cardamom
- Rs.6.00
Total
- Rs.79.00
NUTRITIVE VALUE:
ITEMS
CHO
(gms)
FAT
PROTEIN
(gms) (gms)
ENERGY
(Kcal)
CALCIUM
(mg)
IRON
(mg)
VIT-A
(IU)
Ragi
72
1.3
7.3
328
344
3.9
42
Sugar
99.4
.1
398
12
.15
Cardamom
42
2.2
10.2
229
130
4.6
Ghee
100
900
600
Grand total
213.4
103.5
17.6
1534
486
8.6
642
37
RECOMMENDED FOR:
Pregnant woman, lactating woman, under five children.
NOT RECOMMENDED:
Diabetic patients
BIBLIOGRAPHY:
1. G.Gopalan, Nutritive value of Indian foods, NIN, Hyderabad, 1st edition, page
No:59-79
38
RICE PUDDING
INGREDIENTS:
Full cream milk
Rice
Sugar
Cashew nuts
-1000ml
-100gm
-100gm
- 50gm
PREPARATION:
Wash the rice well and soak for half an hour in enough water to cover it fully.
Put the milk and sugar in a deep thick bottomed pan and boil.
When the milk comes to boil add the rice cook till the milk thickens and reduces to
half its original volume.

Add cashew nuts and cook for 5 more minutes.
Turn off the fire, stir well.
Allow the rice pudding to cool, then chill.
Serve cold rice pudding.
COST OF INGREDIENTS:
Full cream milk
Rice 100gm
Sugar 100gm
Cashew nuts 50gm
Rs30.00
Rs10.00
Rs5.00
Rs20.00
NUTRITIVE VALUES OF INGREDIENTS:

ITEM
CHO9
(gm)
PROTEIN
(gm)
FAT( CAL
gm) (mg)
VIT-A
(IU)
IRON
(mg)
ENERGY
(kcal)
Milk
32
44
41
120
53
67
Rice
6.8
78.2
0.5
10
0.7
340
Sugar
0.1
99.4
12
0.155
398
Cashew
nuts
10.51
11.5
23.4
5
25
2.95
30
248
39
Total
49.41
243.1
64.9
167
5.80
83
1053
RECOMMENDED FOR:
Older infants.
Diabetic patients
BIBLIOGRAPHY:
1.c gopalan nutritive values of indian foods NIN Hyderabad 6th edition page no 98
2.Dr. ms swaminathan hand book of foods and nutrients 6th edition banglore printing
and publishing page no 30,199.
3.google research.com
40
SCRAMBLED EGG WITH GREEN LEAFY VEGETABLES

INGREDIENTS:
Spinach leaves Olive oil

Garlic
Eggs
Salt
Pepper
Onoin
Cheese
Red chilli
-
4
2tsp
1clove
4
2gms
2gms
5gms
2tsp.
2tsp.
Coarsely, chop the baby spinach leaves. Heat oil in a large heavy skillet & cook
the onion & garlic untill crisp tender, about 5min. Add the chopped spinach &
cook, stirring of offen, untill spinach is tender, about 5-7min.
In a small bowl take eggs, salt, pepper & fry the oil untill forming.
Add the egg mixture to skillet & cook & stir so that eggs scramble with the
spinach, about 4-5min longer sprinkle with cheese & serve.
NUTRITIVE VALUE
ITEMS
CHO
(gm)
PROTEINS FAT
(gm)
(gm)
VIT A
(IU)
CALCIUM
(mg)
IRON
(mg)
Spinach
leaves
2.9
0.7
73
1.17
oil
69.4
6.3
5.1
150
6.4
Garlic
29.8
6.3
0.1
30
1.2
Onion
12.6
1.8
0.1
15
40
1.2
egg
13.3
13.3
60
2.1
Red chilli
3.6
15.9
6.2
345
160
2.3
41
TOTAL
146.3gm
45.6gm
25.5gm
360mg
513mg
14.34mg
Spinach leaves
Eggs
Oil
Garlic
Onion
Red chilli
TOTAL
Rs6.00
Rs15.00
Rs5.00
Rs5.00
Rs5.00
Rs3.00
Rs39.00
RECOMMENDED FOR:
It can be given to preschoolers, adolescent girls & pregnant women.
NOT RECOMMEDED FOR:
It is not recommended for the first time diet for children allergic to egg
BIBLIOGRAPHY:
C.Gopalan, Nutritive value of indian foods NIN, Hyderabad, page no:51-59

Onila salins, Essence of nutrition, japee brothers,1st edition, page no:180
42
SOYA GOBI
INGRIDIENTS
Gobi
Potato cubed
250gm
50gm
Soybeans
50gm
ginger paste
1 gm
green chili paste -
2gm
coriander powder
1gm
cumin powder-
1gm
Chili powder -
1gm
Turmeric powder-
2gm
Oil-
5ml
Bay leaves
Salt
2gm
METHOD OF PREPRATION
Mix all the masala powders along with ginger & chili paste with some water to a
paste.
Heat oil.
Add bay leaves and fry a few seconds. Add the masala paste and saute till oil
separates, takes about a minute.
Add gobi florets and potato, stir well to mix.
43
Cover and cook for 5 minutes on medium flame. If it starts sticking to the pan,
add 1-2 tbsp water.
Add cooked drained beans, cover and cook further till done, about 5-8 minutes.
Leave some crunch in, do not let it get soggy.
Garnish with chopped coriander leaves and serve with roti/chapati and some dal
or bowl of curds.
You can squeeze some lime juice if you like it a bit sour,just before serving
Enjoy this lovely subzi for a change in the routine .
COST OF INGREDIENTS
Cauliflower
Turmeric powder
Potato
Red chillies
Ginger garlic paste
Garam masala
Cumin seed
Soyabean
Rs12-00
Rs1-00
Rs5-00
Rs2-00
Rs5-00
Rs5-00
Rs5-00
Rs10-00
TOTAL
Rs42-00
NUTRITIVE VALUE
sno
INGIDIENTS CHO
PROTEIN FAT
VIT-A
CALCIUM IRON
cauliflower
7.6
5.9
1.3
30
626
40
Pottato
22.6
1.6
.1
10
.48
Soyabean
17.5
43.2
19.5
.24
11.5
Chilli
31.6
15.9
6.2
345
10
2.3
44
Ginger
12.3
2.3
.9
30
20
3.5
Garlic
29.8
6.3
.1
30
12
Turmeric
powder
69.4
6.3
5.1
30
150
67.8
Total
190.8
81.5
33.2
447
846.2
137.5
NOT RECOMMENDED FOR
Infant
BIBLOGRAPHY
1.G.Gopalan,Nutritive values of Indian foods,National institute of nutrition, 1st
edition,page no:47-63
45
SOYA MILK
INGREDIENTS:
Soya beans : 100 gms

Cardamom : 1gm
Sugar
: 50gms
METHODS OF PREPARATION:
Soak Soya beans in water for 6-8hrs.

Grind them to fine paste.
Add 2 cups of water to the paste.
Strain mixture through a fine sheave or muslin cloth.
Boil the milk.
Add cardamoms and sugar to add flavour.
NUTRITIVE VALUES:
SL
ITEMS
NO:
CHO PROTEIN FAT ENERGY IRON

[gm] [gm]
[gm] [kcal]
[mg]
CALCIUM VITAMIN
[mg]
A[IU]
46
Soya bean
20.9
43.2
19.5
432
10.4
240
426
Cardamom 42.1
10.2
2.2
226
4.6
130
Sugar
99.4
0.1
318
0.158
12
Total
162.4 53.1
21.7
976
15.158 292
426
COST OF THE ITEM:

1.
2.
3.
4.
Soyabean
:Rs.6.00
Cardamom :Rs.4.00
Sugar
:Rs.5.00
Total
:RS.15.00
RECOMMENED FOR:
It is recommended for all age groups.
Mainly for
Cardiac disease
Post-operative patient
Kidney disease
Dental caries
NOT RECOMMENED FOR :

Hypercalcemia.
Diabetic mellitus
BIBLIOGRAPHY:
1.G.Gopalan, Nutritive values of Indian foods, National institute of nutrition, 1st edition,
page no:47-63
2.Onila salins, Essence of nutrition, japee brothers, 1st edition, page no:93
47
SUNDAL
INGREDIENTS:
Bengal gram
Mustard
Coconut scraping
Black gram
Red chilli
Salt
Curry leaves
Oil
-200gm
-5gm
-50gm
-10gm
-5gm
- 5gm
- 10 leaves
- 15ml
Cook the chana in a pressure cooker.

Remove it and drain the water.
Heat oil in a deep pan and fry black gram dhal, mustard, red chilli.
Add the cooked chana to the fried items, and add coconut scrapings, salt and curry
leaves.
Stir well and remove from fire.
Serve hot.
48
Bengal gram
- Rs18.00
Mustard
- Rs 2.00
Coconut scraping - Rs 5.00
Black gram 1 tea spoon - Rs 3.00
Red chilli 5no
- Rs 5.00
Oil 3 table spoons
- Rs 5.00
NUTRITIVE VALUES OF INGREDIENTS:

ITEM
CHO FAT
(gm) (gm)
PRO
(gm)
CAL
(gm)
IRON
(mg)
VIT-A
(IU)
ENERGY
(kcal)
Bengal
gram
119
11.2
41
112
10.6
258
744
Coconu
9.2
36.1
3.4
200
3.9
331
Red chilli
.6
2.9
30
4.4
175
29
Oil
26.1
40.1
25.3
90
2.5
37
567
Total
157.
9
88
72.6
432
539
470
2171
RECOMMENDED FOR:
All age groups
Early infants
Hypertensive patients
49
BIBLIOGRAPHY:
1. C gopalan nutritive values of indian foods NIN Hyderabad 6th edition page no: 98
2. Dr. ms swaminathan hand book of foods and nutrients 6th edition banglore printing
and publishing page no: 418-420
3. Google research.com
SWEET POTATO PAYASAM

INGREDIENTS
Sweet potato: 100gm

Sugar
: 50gm
Milk
: 200ml
Cashew
: 10gm
Ghee
: 15gm
Heat ghee in a pan.

Add the cashew and saut till they turn to golden brown color.
Now add the grated sweet potato and keep stirring.
Add sugar and milk and stir nit well.
Serve warm or chilled.
COST OF INGREDIENTS
Sweet potato :
Sugar
:
Milk
:
Cashew
:
Total
:
Rs6.50
Rs12.00
Rs7.50
Rs10.00
Rs 36.00
50

Ingredients
Carbohydrates Fat
Protein(g) Energy Calcium Iron Vitamin A
(gm)
(gm)
(Kcal)
(gm) ( mg) (IU)
Sweet
potato
31
0.3
1.2
132
0.02
0.8
Sugar
99.4
0.1
318
12
0.155
Ghee
100
900
600
Milk
4.8
3.6
3.3
65
0.12
0.2
53
cashew
22.3
46.9
21.2
596
0.05
60
RECOMMENDED FOR:
Small children of growing age and also all other age groups.

Diabetic patients
BIBLIOGRAPHY
1. Dr M Swami Nathan, Food and Nutrition, The Banglore printing and
publishing,6th edition,2005,page no;149
2. C Gopalan,Nutritive value of Indian foods, National Institute of
Nutrition,Hyderabad,1st edition,page no:59-79
51
VEGETABLE CUTLET
INGREDIENTS:
Potato boiled and mashed

French beans
Carrot
Green peas
Coriander leaves
Salt
100gm
100 gm
100gm
100 gm
50 gm
1gm
Boil potato by cutting into half and mash it.

Boil carrot, green peas.
Mix mashed potato, boiled carrot , green peas ,chilli powder and salt.
Take adequate amount of oil in a pan and fry the mixture which is made into
shape.
Potato
Rs.10.00
52
Oil
Carrot
Chilli powder
Green peas
Bread
Total
Rs.20.00
Rs.15.00
Rs.20.00
Rs.12.00
Rs.10.00
Rs.89.00
NUTRITIVE VALUE:
ITEMS
CHO
(gm)
FAT
(gm)
PROTEIN
(gm)
CALCIUM
(mg)
IRON
(mg)
VITAMIN
-A (IU)
ENERGY
(kcal)
Potato
22.6
0.1
1.6
10
0.48
24
97
French beans
29.8
7.4
50
2.6
158
Carrot
10.6
0.9
80
1.03
1,890
48
Green peas
15.9
0.1
7.2
20
1.5
83
93
Chilli powder
31.6
6.2
15.9
160
2.3
175
246
Oil
100
900
Total
110.5
18.4
33
320
7.91
2181
1535
RECOMMENDED FOR
Any age group
NOT RECOMMENDED FOR

New born and Infant
BIBLIOGRAPHY
53
1.DR.swaminathan,FOOD AND NUTRITION,banglore printing and publishing,6th

edition,2005,page no. 146
2.G.Gopalan, NUYRITIVE VALUE OF INDIAN FOODS, national institute Hyderabad
page no. 59-79
VEGETABLE RAVA UPMA

INGREDIENTS: Semolina(sooji,rava)
1 onion
Vegetables (carrot,
100gm
50gm
fresh beans, green peas,

cauliflower,potato)
4 green chillies
1 lemon
3 red chillies
Curry leaves
2 teaspoon blackgram
2 teaspoon Bengalgram
Oil
teaspoon mustard seeds
Salt
100gm
50gm
50gm
25gm
10-12
25gm
25gm
20ml
15gm
to taste
METHOD OF PREPARATION:o Roast the rava in dry kadai withoutthe colour changing, remove &cool.
o Wash, peel &cut the vegetables to small dices of equal sizes.
54
o Peel & chop onion & ginger fine. Wash & slit the green chillies & squeeze the
lemon & strain &keep juice.
o Boil water, add little salt & cook carrot , beans & cauliflower for 10min, drain &
reserve.
o Heat oil, temper with mustard seeds, red chillies, black gram & Bengal gram &
curry leaves.
o Add the green chillies & stir.
o Add the onion, ginger & cook for few min.
o Add the cooked vegetables & salt to taste. Pour two cups of water(double that of
rava) & bring it to boil.
o When the water starts boiling, add the rava in a flow, stirring continuously to
prevent lumps from forming.
o Cook for few minutes stirring all the while.
o Remove drizzle lemon juice &serve hot.
o It can be served with chutney &sambar.
Rava
Vegetables
4 green chillies
3 red chillies
1 onion
Mustard seeds
Oil
Lemon
Curry leaves
TOTAL
Rs3.00
Rs5.00
Rs2.00
Rs2.00
Rs1.00
Rs2.00
- Rs5.00
- Rs1.00
- Rs1.00
: Rs22.00

ITEMS
CHO
(gm)
FAT
(gm)
PROTEIN
(gm)
CALCIUM
(mg)
IRON
(mg)
VITAMIN
A(IU)
ENERGY
(Kcal)
Rava
74.4
0.8
11.1
.02
1.1
31
349
Potato
22.6
.1
1.6
10
.48
24
97
55
Green
peas
15.9
.1
7.2
20
1.5
83
93
Ginger
12.3
.9
2.3
20
3.5
40
67
Red chilli
31.6
6.2
15.9
160
2.3
175
246
Oil
100
900
Carrot
10.7
.2
.9
180
647
Salt
Onion
22.9
.1
1.6
.01
0.7
24
99
Cauliflow
er
5.3
.4
3.5
.03
1.3
38
.39
Green
chillies
21.6
16.1
2.9
.63
17.9
950
288
.08
-
1.5
-
RECOMMENDED FOR:
It can be given to all the age groups except below 6 months.
It can be given to infants from when weaning is started.

It cant be given to infants below 6months & neonates.
BIBLIOGRAPHY
1. DR.M Swaminathan, Food and nutrition, The Bangalore printing and
publishers,6th edition,2005,page no;345,180.
2. C.Gopalan, Nutritive value of indian foodsNIN,Hyderabad,page no:53
56
VEGETABLE STEW
INGREDIENTS:
Chopped mixed vegetables
Potatoes
-100 gm
Carrot
-100 gm
Cauliflower
-100 gm
Beans
-100 gm
Green bell peppers
-100 gm
Sliced onion
-50 gm
Oil
-1 ml
Green cardamom
-100 gm
Cloves
-100 gm
Cinnamon stick
-25 gm
Green chilly
-50 gm
Ginger
-1 gm
Coconut milk
-150ml
Water
-100ml
Curry leaves
-25 gm
Salt
to taste
57
Heat the oil in a pan on medium level till it is hot.
Add green cardamoms, cloves and cinnamon. Fry for few seconds.
Add green chillies, ginger and sliced onion. Saut on medium heat for 2
minutes.
Add mixed vegetables, curry leaves, salt and water.
Cover and cook on low heat for 15 minutes.
Add pepper corns and coconut milk.
Simmer on very low heat for 1 minute.
Serve immediately with rice or appam.
Potatoes
Carrot
Cauliflower
Beans
Pepper
Oil
Cardamom ,cloves ,cinnamon
Green chilli
Ginger
Coconut milk
Curry leaves
Total
Rs.5.00
Rs.2.00
Rs.2.00
Rs.3.00
Rs.5.00
Rs.10.00
Rs.5.00
Rs.2.00
Rs.2.00.
Rs.10 .00
Rs.2.00
Rs.49.00
NUTRITIVE VALUE
ITEMS
CHO
(gm)
FAT
(gm)
PROTEIN CALCIUM
(gm)
(mg)
IRON
(mg)
VIT.A
(IU)
ENERGY
(Kcal)
POTATO
22.6
0.1
1.6
10
0.48
24
97
CARROT
10.6
0.2
0.9
80
1.03
1890
48
CAULIFLOWER
7.6
1.3
5.9
626
40
30
66
BEANS
29.8
74
50
2.6
158
PEPPERS
13.7
2.7
4.8
270
2.4
540
98
58
ONION
8.9
0.2
.9
50.
7.43
595
41
100
900
CLOVES
24.1
5.9
2.3
310
2.1
72
159
CARDAMOM
42.1
2.2
10.2
130
4.6
229
0.6
2.9
30
4.4
175
29
GINGER
12.3
0.9
2.3
20
3.5
40
67
COCONUT
MILK
11.9
41
3.4
15
1.6
430
BLACK
PEPPER
49.2
6.8
11.5
460
12.4
1080
304
CURRY
LEAVES
18.7
6.1
830
0.93
7560
1.8
TOTAL
254.5
163.9
126.8
2881
83.47
12015
2734
OIL
GREEN CHILLI
RECOMMENDED FOR:
All age groups

Newborns and infants
BIBLIOGRAPHY:
Dr.M . Swaminathan, Food and nutrition, Banglore printing and publishing., 6th
edition, 2005, page no:148
G . Gopolan Nutritive value of indian Foods, National Institute of Nutrition.,
Hyderabad, 1st edition, page no:120
59
VERMICELLI PUDDING
INGREDIENTS:
Milk
Vermicelli
Sugar
Cardamom powder
Cashewnuts
Ghee
1 litre
200gms
250 gms
1 tsp
15 20 pieces
1 tsp
MATHOD OF PREPARATION:
Fry the vermicelli in half of the ghee till it turns into
golden brown
Keep the milk for boiling
Add vermicelli in boiling milk
Boil the milk till the vermicelli is cooked
Add sugar and stir it to dissolve
Now add cardamom powder
Continue boiling till the desired consistency is achieved
Garnish it with fried cashewnuts
60
Put off the flame

Serve the vermicelli pudding hot or cold
Milk
Vermicelli
Sugar
Cardamom powder
Cashew nuts
Ghee
Total
Rs.26.00
Rs.10.00
Rs.10.00
Rs.03.00
Rs.10.00
Rs.05.00
Rs.64.0

ITEMS
CHO
(gm)
FAT
(gm)
PROTEIN
(gm)
ENERGY
(Kcal)
CALCIUM
(mg)
IRON
(mg)
VITAMINA(IU)
Vermicel 157
li
0.8
17
704
44
Milk
4.4
4.1
3.2
67
120
0.2
53
Sugar
99.4
0.18
398
12
0.155
Cashew
22.3
46.9
21.2
596
50
5.81
60
cardamo
m
42.1
2.2
10.2
229
130
4.6
Ghee
100
900
600
RECOMMENDED FOR:
- All Age Groups, Good For School Going Children, Anemic Women.

- Diabetic patients
61
BIBILIOGRAPHY
-Dr M swaminathan,Food and nutrition,The Banglore printing&publishing, 6th
edition,2005,page no:152
-C Gopalan,Nutritive value of Indian foods,National institute of nutrition,Hyderabad,
1st edition,pageno50-70
WHEAT PULSE LADOO

INGREDIENTS:
Wheat flour
Pure ghee
Jaggery
-100g
-80gms
-150g
o
o
o
o
o
Heat the ghee in a pan.

Add the flour & fry it on a low flame stirring continuously
Once it is done, let it cool.
Add powdered sugar & mix well .
Shape in to ladoos & serve.
1. Wheat flour
- Rs10.00
62
2. Pure ghee
3. Jaggery
TOTAL COST
- Rs35.00
- Rs10.00
-Rs55.00
ITEMS
CHO
(gm)
FAT
(gm)
PROTEINS
(gm)
ENERGY
(Kcal)
CALCIUM IRON
(mg)
(mg)
VITAMIN A
(IU)
Wheat
71.2
1.5
11.8
41
41
5.3
29
Ghee
100
900
600
01
04
48
.01
.0
Jaggery 11.6
RECOMMENDED FOR:
All age groups
Diabetic patients, infants, new born children.
BIBLIOGRAPHY: DR.M Swaminathan, Food and nutrition, The Bangalore printing and publishers,
6th edition,2005,page no;146.
C.Gopalan, Nutritive value of indian foods NIN, Hyderabad, page no:59-79.
63
WHEAT PULSE PORRIDGE

INGREDIENTS
Wheat
Pulses (green gram)
Salt
Water
-100gms
- 50gms
- 2gms
- 200ml
Clean whole wheat and green gram properly.

Boil the whole wheat and green gram separately until it gets cooked.
Mix both together.
After cooked add one pinch of salt.
COST OF ITEMS
Wheat
Green gram
Total
Rs10.00
Rs7.00
Rs17.00
64
NUTRITIVE VALUE
ITEMS
CHO
(g)
PROTIEN
(g)
FAT
(g)
ENERGY
(kcal)
IRON
(mg)
CALCIUM
(mg)
VIT-A
(IU)
WHEAT
71.2
11.8
1.5
41
5.3
41
29
GREENGRAM
60.9
17.1
5.3
360
4.3
202
94
TOTAL
132.1
28.9
6.8
401
9.9
243
123
RECOMMENDED FOR
Any age group.
NOT RECOMMENDED FOR

Newborn.
BIBLIOGRAPHY
1. DR M.S Swami Nathan, Food and Nutrition, the Bangalore printing and publishing,
6th edition, 2005, page number 140
2. C gopalan, nutritive value of Indian foods, national institute of nutrition, Hyderabad, 1st
edition, page no 54-79.
65
TOFU PALAK
INGREDIENTS:
tofu, drained, cubed :10gms

soy sauce
:5ml
oil
:5ml
ghee
:5ml
spinach
:25gms
tomatoes
;15gms
curry powder
:2gms
asafetida
:2 gms
ground cumin
:3gms
ground coriander
:5gms
cayenne pepper
:10gms
black pepper
:10gms
cinnamon
:5gms
cloves
:3gms
1. Soak the tofu in the soy sauce for some time.
2. Now, heat the oil to 350 degrees. While this is done, remove the cubes from soy
sauce and drain it of the soy sauce. Now fry the tofu cubes in heated oil and cook
till browned and a little crisp on the outside. Set them aside. Leftover soy sauce
can be kept and used later.
66
3. Now, take a pan and add ghee to it. Now, toss in the spinach and the tomatoes into
it. Cover the pan and cook it on medium flame 10 minutes. Now, stir the contents
and mix them properly.
4. Now, take another pan and heat the ghee or vegetable oil. Add the cumin,
coriander, black pepper, ground coriander, cinnamon, cloves, allspice, asafetida,
curry powder and cayenne pepper; and cook till the spices appear to be browned.
After this, add in it the spinach and tomato mix to it, along with some soy sauce
and mix thoroughly.
5. Now, add cooked tofu cubes to it and cook it for some time.
Your Palak Tofu is ready to serve. You can garnish it with coriander leaves and grated
nuts. It is a nice way to treat your guests.
soy sauce
oil
ghee
chopped spinach
fresh tomatoes
curry powder
asafetida
ground cumin
ground coriander
cayenne pepper
black pepper
Cinnamon
cloves
soy
:RS 12.00
:RS 5.00
:RS 5.00
;RS 10.00
:RS 8.00
;RS 3.00
:RS 5.00
:RS 10.00
;RS 2.00
:RS 1.00
:RS 1.00
:RS 10.00
:RS 2.00
:RS 5.00
NUTRITIVE VALUE:
ITEMS
CHO
(g)
FAT
(g)
PROTIEN
(g)
CALCIUM
(mg)
IRON
(mg)
VIT-A
(IU)
ENERGY
(kcal)
Palak
22.6
0.1
1.6
10
0.48
24
97
Green peas
15.9
0.1
7.2
20
1.5
83
93
Black
pepper
49.2
6.8
11.5
460
12.4
1080
304
Ginger
12.3
0.9
2.3
20
3.5
40
67
Red chilli
31.6
6.2
15.9
160
2.3
175
246
67
Oil
100
900
Cumin
seeds
36.6
15
18.7
1080
11.7
356
Total
168.2
143.8
57.2
1750
31.88
1402
2063
RECOMMENDED FOR:
All age groups except infants below 6 months.
BIBLIOGRAPHY:
1.sanjeev kapoor,khana khazana,soups and palaks,Thomson press ltd,1st
edition,2004,page No:25-30
2.S.C.Balasubrahmanian,Nutritive value of Indian foods,NIN,Hyderabad ,1st
edition,2004,page No:48-53
68

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INDEX

34. Vermicelli pudding

Large boiled aloo

NOT RECOMMENDED FOR

BANANA MILK SHAKE

Cut the banana in to small pieces.

NUTRITIVE VALUE OF INGREDIENTS:

FAT PROTEIN CALCIUM IRON

NOT RECCOMENDED FOR:

Wash beetroot properly, peel and grate it,

starts thickening stir continuously.

NUTRITIVE VALUE OF EACH INGREDIENT

FAT PROTEIN ENERGY CALCIUM IRON

NOT RECOMMENDED FOR:

Mix sugar in the milk.

Add essence to the mixture.

COST OF THE INGREDIENTS:

NOT RECOMMENDED FOR:

starts thickening stir continuously.

NUTRITIVE VALUE OF EACH INGREDIENT:

NOT RECCOMENDED FOR :

Wash the carrots and cut edges

NUTRITIVE VALUE OF EACH INGRIDIENT:ITEMS

NOT RECOMMENDED FOR:

Soak the rice for 30 mins.

All age groups

NOT RECOMMENDED FOR:

Soda bi-carb / Eno fruit salt

In a bowl add gram flour (besan), Curd and water.

splutter. Remove and pour it over dhoklas.

Green gram dhal

NOT RECOMMENDED FOR:

COST OF THE ITEMS

PROTEIN FAT (g)

NOT RECOMMENDED FOR

NUTRITIVE VALUE OF INGREDIENTS:

PROTEIN CALCIUM IRON

All age groups, from 1 year onwards only.

The juice can be given to child up to 3years.

NOT RECOMMENDED FOR:

It should not be given to infants & new born children.

GOBI MUTTER MASALA

NOT RECOMMENDED FOR:

GREEN GRAM PAYASAM

Boil the green gram in a cooker for 10 mts.

into the payasam.

Green gram 56.6

All age groups.

NOT RECOMMENDED FOR:

PROTEIN CALCIUM IRON

NOT RECOMMENDED FOR:

Wheat flour Bengal gram Ground nut Jaggery

Roast wheat , ground nut , Bengal gram separately.

Grind all the things separately.

NUTRITIVE VALUE OF EACH ITEM :

All age groups.

NOT RECOMENDED FOR :

MIXED CEREAL ROTI

Mixed all the cereals and salt.

NUTRITIVE VALUE OF INGREDIENTS:

School age, adolescent, adults, antenatal and postnatal mothers.

NOT RECOMMENED FOR: