HealthyIndianBites:Eat Right, Live Right.pdf

HEALTHY INDIAN
BITES
Eat Right, Live Right.
Komal Chopra
(CreativeCommonsMashup)

HEALTHY INDIAN BITES
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CONTENTS
Title Page
HEALTHY INDIAN BITES
Introduction
Contact US
Baingan Bharta
Bhindi Fry
Boiled Vegetable curry
Chocolate Banana Pancake
Chocolate Banana Ice-cream
Vegetable Peanut Salad
Fruit Salad
Less oily Indian Chickpea Rice
High Nutrition Porridge
Katori Chat
Lotus Seed Poha
Lotus Seed Bhel
Matar Aloo
Methi Aloo
Missi Roti
Mix Vegetable Curry
Moong Dal Soup
Healthy Oats Khichdi
Paneer Bhurji
Peanut Jaggery Laddu
Sarson ka saag
Sarson Chutney

Soya Chunks Recipe
Spinach Soup
Steamed Cauliflower
Stuffed Capsicum
Thank You.

G
INTRODUCTION
OD has given the most precious gift to us-
HEALTH. And it is important, we CARE about
it. Nowadays, life is full of Tension, Stress and
Anxiety. And in this Hustle- Bustle, we forget to care
about ourselves. Consequence of that is, we become
Mentally-Physically disabled dependents, suffering due
to health issues. Thus, fail to live life to the fullest. This
is our voluntary effort, to share our cooking experience,
making best use of technological advancements. Also,
we have gathered some room on social media, to share
our culinary art with you all on HealthyIndianBites.
In HealthyIndianBites, we cook and promote healthy,
nutritious, palatable food recipes. We consider food
eating habits of Indian families and present regular
vegetarian diet food meals-Rice, Vegetables, Fruits,
Legumes and Whole grains. Cooked food recipe, on low
heat cooking methods-Steaming, Boiling, Sauté, Grill
and Baking, in home environment kitchen. Shared
recipes are less oily and less spicy diet food recipes, we
cook and eat regularly. It helped us lose 10-15 kgs,
gradually, following a Sedentary lifestyle.
In HealthyIndianBites, we promote a diet that is a good
source of Vitamins, Minerals, Proteins, Dietary fiber.
Also, a diet that induces prebiotic and probiotic bacteria
that helps improve digestion. Finally, a diet that
improves metabolism, cholesterol, blood sugar level and
reduces body weight. Hopefully, our honest effort helps

people EAT RIGHT LIVE RIGHT, maintain the right
lifestyle and avoid health issues-Obesity Cholesterol,
Cancer, Diabetes etc.
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CONTACT US
Web-Site URL: HealthyIndianBites
We also share 1 minute video reels. Our latest Social Media
Accounts
Instagram ID: www.instagram.com/healthy.indian.bites
Facebook & Youtube ID: Kchopra Healthyindianbites
PH: +91-9157854465
Email : mashupcreativecommons@gmail.com
~HealthyIndianBites.

B
BAINGAN BHARTA
Diet Recipes, Food Blog.
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aingan Bharta or Eggplant-wider and bigger shape
brinjal, is an authentic Indian cuisine, part of
culinary traditions of India, cooked with little
variations all over India. It is simple recipe and tastes
delicious. Recipe is really dined in love for food lovers.
Served with paratha (Indian bread) or roti makes it taste
mouth watery. It is served as a main course curry in
celebrations, parties or eaten as a regular meal-lunch, dinner.
It takes 20-25 min to cook recipe.

In HealthyIndianBites food blogs, we try to cook and
promote healthy nutritious food recipes. Hopefully,
viewers like it. We look forward for your comments and
suggestion. For live demo on cooking, please refer our
cooking channel on Social Media.
Instagram ID: Healthy.Indian.Bites
Youtube and Facebook:HealthyIndianBites
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Indian Food Disadvantages.
1. Curries cooked adding lot of oil are less nutritious.
2. Adding spices to an oil make it hard to digest, can cause bloating
and inflammation in body.
3. Roasting it on medium to high flame for longer periods burns
nutrients in foods.
4. It is really not advisable to add red-chilli powder out of limits.
This may be a reason to cause heart disease.
5. Re-useing and reheating of oils is one of the bigger reasons to
cause cancerous cells in a body.
6. Frying or deep frying of veggies to retain its texture or to
taste Savoury lowers nutrients in foods.
7. Storage of curries for longer periods in freeze. And using them
can cause gas. Induce bad bacteria and make gut health suffer.
8. Finally, blanching and cleaning is most important step-in
cooking.
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How To Cook Indian Eggplant.
Cooking Ingredients:
2-3 Eggplant of bigger and wider size.
1 teaspoon cooking oil.
1 teaspoon Sesame seeds.
1 teaspoon crushed whole Pepper.
1 teaspoon Salt to taste.
2-3 green chili.
2-3 Tomatoes medium sized and juicy.
1 teaspoon whole cumin.
1 whole Garlic.
1 teaspoon Carrom seeds.
1 teaspoon Coriander powder.
1 teaspoon Kashmiri laal Mirch. (Adds color)
Some strands of fresh Green Coriander leaves.
May add boiled green peas to a recipe as well. (This is
optional).
Cooking Style of India:
1. On a gas stove tandoor, heat 2-3 Eggplant on medium to high flame,
till its skin is ready to peel off.
2. Heat 2-3 Tomatoes and smash it to form puree.
3. 1 whole Garlic, heat and peel off skin, chop it into smaller pieces.
4. Heat 2-3 green chili. Do not burn. Just keep it warm.
5. Add 1 teaspoon cooking oil to a pan.
6. Add 1 teaspoon cumin and heat it on low flame.
7. Also add 1 teaspoon salt to it as well.

8. Add Eggplant mash, Tomato puree, finely chopped Garlic and green
chili to it. Mix well.
9. Mix crushed black pepper, coriander powder and red-chili powder.
10. Roast 2-3 minutes on low flame.
11. Decorate it with fresh coriander.
12. Serve 2-3 people with roti or chapati.
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Easy Cooking Tips For Beginners
Heat Eggplant on gas stove Tandoor, brings better flavor to
Eggplant. By this, upper crust of Eggplant is only burnt and
can be peeled with hands.

Burning upper layer if eggplant is important, as it removes
bitter taste and harmful bacteria from foods.
Heating it directly on Gas stove, may burn inner layer of
foods. Also, destroys nutrition value of foods.
Direct heat on Gas stove, adds black carcinogens to eggplant
pulp. That is not easy to extract. And eating it is not good as
well.
We prefer blending Eggplant with Tomato puree. And avoid
adding onions to it. By this it avoids digestion issues.
Also, blending Eggplant with tomatoes keep food recipe
simple and enhances flavor of Eggplant added in it.
Adding sesame to recipe helps promote weight loss.
Avoid adding lot of oils to a recipe. Dipping it in red-chili powder can cause
inflammation and make Spices become more dominant. It also spoils taste
of eggplant. Avoid roasting Eggplant a lot more in a pan. Just sauté it mild
to retain its nutritional value.
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Why You Should Be Eating Baingan Bhartha??
1. It has low glycemic index so doesn't surge blood sugar levels.
2. Dietary Fiber reduces the risk of heart disease.
3. It contains antioxidant that protects cells from damage. Also, avoid
the risk of cancer.
4. Further, it is low in sodium and contain good number of
vitamins and minerals that help regulate hormones and generate
new cells in a body.
5. It is high in fiber, raises metabolism, helps promoting digestion and
loses weight.
In HealthyIndianBites, we love cooking based on "Eat Right, Live Right." concepts and sharing it
with people.

B
BHINDI FRY
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hindi Fry food recipe is easy sauté shallow fry food
recipe. It is Stir Fried Okra filled in chickpea/ gram
flour. It is authentic Indian food recipe cooked in
north-western region. Beauty of okra lies in its independence.
It is good to cook it in mustard oil. Mustard oil combination
with chickpea and Okra adds flavor to foods. Also, it adds
nourishment necessary for health and growth. It is home
cooked authentic food recipe. It takes 20-25 min to cook
recipe. Recipe is quite easy to cook, palatable to eat, can be
cooked in each and every kitchen and can consume regularly.

promote healthy nutritious food recipes. Okra/Bhindi fry
stands out good, when cooked alone and not mixed. It
blends very well with food combination of chickpea/gram
flour or mixed with onions, tomatoes chopped or dipped in
gravy. It is low calorie food recipe, cooked in less oil and
necessary food to eat. Hopefully, viewers like it. We look
forward for your comments and suggestion. For live demo
on cooking, please refer our cooking channel on Social
Media.
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Best Bhindi Masala Recipe
250 gm chopped and blanched Okra or Bhindi.
Add 1-2 teaspoon cooking oil in a pan.
Add 1 teaspoon Salt to it.
Add 1 teaspoon Sesame also.
1 teaspoon Mustard seeds too.
1 teaspoon Carrom seeds to it
1 teaspoon whole Cumin to it.
1 teaspoon Coriander powder as well.
3-4 Tomatoes.
1 whole Garlic.
3-4 teaspoon Peanut powder.
Add 3-4 chickpea/gram flour to it as well.
2-3 chopped green chili.
Sauteed Cooking Method:
1. Add 1 spoons of cooking oil in pan. Cook on low flame.
2. Add 1 teaspoon Salt, Coriander, Sesame, Carrom seeds and Cumin
to it.
3. Dry Roast 3-4 green chili, 3-4 tomatoes and 1 whole garlic on
tawa for 1 minute. (Do not burn it).
4. Chop it in a piece. Add to blender and mix well to form paste.
5. Add tomato paste to a pan and mix well.
6. Also add 2-3 spoons peanut powder.
7. And 3-4 spoons chickpea powder to puree.
8. Cook on low flame. Add little water to form paste.
9. Cut bhindi (Okra) in long pieces. Fill it with paste.
10. Add 1 spoon cooking oil to a pan.
11. Add mustard seeds to it as well.
12. Add okra to it. Fry it on low flame for few seconds.

13. Add 1 spoon water. Apply lid. Form steam. Fry on low flame.
Repeat this step 2-3 times.
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Health Facts Of Bhindi With Chickpea.
1. Like other vegetables, adding Okra to diet is good source of
Nutrition. Helps in skin care, fighting cancer, lowering cholesterol
and good fighting disease.
2. Blending it with chickpea and Peanut powder boosts its nutritional
value.
3. Loaded with Vitamins and Minerals, recipe helps lose weight and
maintain healthy diet.
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Buy soft and tender compared to overripe Okra.
Remove ends of Okra.
Do not over fry or over cook it. Such that, it becomes sticky.
Try cooking it in mustard oil instead of other cooking oil.
Cook on low flame.
Avoid adding red-chili powder to recipe.
Sauteed Vegetables India.
Sauté cooking technique, cooking is done on low heat, heating oil in a pan. Many Indian food recipes
cooked on this technique.
1. It is highly recommended to use good cooking oil.
2. Cook on low flame.
3. Do not overcook spices or add many spices. That is very
harmful and can cause inflammation.
4. Over frying of vegetables on higher flame cut down nutrition.
5. Best practice is to use good quality heating pan.

B
BOILED VEGETABLE CURRY
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oiled Vegetable Curry recipe is highly nutritious and
healthy to eat. It takes 20-25 min to cook recipe.
Recipe is cooked on low heat, less oil making right
use of Indian spices. It is preferable choice of all family
members. Helps maintain healthy lifestyle. Can be eaten on
regular basis for health benefits. We have tried to balance
taste and health benefits cooking this recipe, such that it
becomes part of every kitchen. Hopefully, our viewers like
the recipe.

In HealthyIndianBites food blog, we try to cook and
promote healthy nutritious diet food recipes. Hopefully,
our viewers like it. We look forward for your comments &
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Best Cooking Pan??
A good quality Aluminum/Steel Pan is a good choice to buy. Also, in India
till date people prefer buying iron pan or brass pan for their cooking as well.
But downside of - Aluminum, Steel, Iron or Brass pan is, sticking of foods
or adding lot of oil to a recipe, cooking it.Good Quality Non-Stick pans are
good choice to buy. Many of well-known companies like Prestige,
Hawkins, Milton etc. sell it online. Good quality set of pans can be bought
online in the range of RS 1000-5000. Further, it can be bought online
through e-commerce websites like Amazon, Flipkart, Indiamart etc.

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5 Benefits Of Eating Vegetables Everyday
There are endless benefits of eating vegetables on regular basis. Just tried to summarize few listed
below.
1. Vegetables are low in calorie, contain vitamins and minerals that
helps skin remain
hydrated and glowing.
2. It helps in digestion of foods. Raises metabolism and helps
create new hormones in body.
3. Cleanses blood lowers blood pressure, blood sugar level with
low glycemic index, good for heart and functioning of brain.

4. Basic requirement to have immune system function properly.
5. Right proportion and quantity required to be taken on daily
basis to maintain healthy lifestyle and avoid health issues like
cancer, diabetes, cholesterol etc.
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Best Cooking Method For Vegetables
100-150 gm coarsely chopped cabbage.
1 whole carrot coarsely chopped.
1-2 green chili chopped.
3 tomatoes whole.
2 small potatoes whole
50-100 gm green peas.
2 tea-spoon Salt.
1 tea-spoon coriander powder.
1 teaspoon whole pepper crushed.
1 teaspoon turmeric powder.
1 teaspoon cumin powder.
1 teaspoon white sesame Dry Fruit.
1 teaspoon carrom seeds.
1/2 teaspoon poppy seeds.
1-2 spoons cooking oil/ mustard oil.
Fresh coriander few strands.
4-6 strands of Garlic.
Cooking Vegetables with nutrition:
1. Add 1 spoon salt to boiling water. Add coarsely chopped carrot,
cabbage and 2-3 whole tomatoes and green peas for 7-8 min.
2. After vegetables feel tender and soft on touch, drain water and
softly wash vegetables with regular water.
3. Boil or Microwave 2 small potatoes for 7-8 min separately.
4. Chop vegetables to smaller pieces.
5. Add 1-2 spoon oil to pan on lowest flame.
6. Mix 1 spoon salt, coriander, cumin, turmeric, poppy seeds,
carrom seeds, sesame, chopped green chilli and garlic to pan.
7. Add chopped vegetables to pool and mix well for couple of
minutes.

8. Add boiled potatoes with skin to pool. Potatoes can be
substituted with 1 spoon soya flour or corn flour. (potatoes
contain starch that helps to suck water released by vegetables).
9. Add crushed black pepper and roast for 1-2 min on medium flame.
10. Decorate it with chopped fresh coriander.
11. Serve hot to 2-3 people with Roti, chapati.
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Best Way To Cook Vegetables To Keep Nutrients.
Boil and blanch coarsely chopped vegetables. By this, water and nutrients in
vegetables retains and do not mix in boiling water. It is good practice to
blanch and boil vegetables at lowest heat on stovetop. Add 1 spoon salt,
vinegar and little oil to water. Low heat retains nutrients in vegetables. Salt,
vinegar and oil kills harmful bacteria. Maintain temperature from low to
medium heat cooking food in steamer. Avoid chopping and refrigerate
vegetables for long. Avoid adding red-chili powder or garam masala to
recipe. Adding sesame to recipe helps promote weight loss. Do not cook
vegetables for long or on higher flame. Add just 1-2 spoon oil to recipe.
Over adding of cooking oil and frying/sauté may burn nutrients and add
extra unwanted calories to diet.
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C
CHOCOLATE BANANA
PANCAKE
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hocolate Banana Pancake is not only sweet tooth
food recipe, but it is a full meal with number of
health benefits and is a wholesome diet. It is eggless
recipe for Vegetarian lovers. It contains potassium rich
bananas and chocolate that boosts brain power, helps
producing feel good hormones. Also, crunchy peanuts contain
good level of magnesium, that helps balancing hormones in a
body. It takes 20-25 min to cook recipe.

How To Make Pancakes Indian Style.
2 fully ripped Bananas, smash it.
1.5 teaspoon WeikField Chocolate powder. Mix well.
1 cup Rice flour.
1/2 cup crushed Peanut.
1 teaspoon Fennel seeds.
1/4th teaspoon Ghee.
1 cup crushed Jaggery.
1/4th teaspoon Salt.
1 cup whole milk.
Cooking Method:
1. In 1 cup rice flour.
2. Mix chocolate powder.
3. Add crushed peanuts to that as well.
4. Smash 2 fully ripped bananas to it.
5. Add 1/4th teaspoon ghee and roast fennel and sesame to it. Add to a
pool.
6. Mix 1 cup finely crushed jaggery.
7. Also, add 1/2 teaspoon salt to it as well.
8. Add 1 cup milk and mix well thoroughly.
9. Freeze for 20 minutes in a freeze.
10. Mix well. No lumps present. Jaggery melt thoroughly.
11. Heat pan. Pour chocolate banana mix on it.
12. Let it cook on lowest flame for 1-2 minutes.
13. Flip on other side and cook on medium flame for 1-2 minutes.
14. Chocolate patches form on pancake with brown color of pancake.
15. Wrap pancake and serve with milk shake/ smoothie.

Health Benefits Eating Chocolate Banana
Pancake:
1. Banana is easily affordable fruit that has number of health benefits. It
has good amount of fiber and antioxidants that is good for digestive
health.
2. Contains potassium, Vitamin B6 and Vitamin C content that is good
for heart health and lowers blood pressure.
3. Peanuts contain good amount of magnesium that helps balancing
hormones. And aids weight loss and enhance brain function.
4. Peanuts are rich in protein, fat and fiber content. Helps maintaining
cholesterol and sugar level in a body.
5. Chocolate reduces cortisol levels in a body and produces happy
hormones. Improves brain function, awareness and stronger memory.
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CHOCOLATE BANANA ICE-
CREAM
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Chocolate Banana Ice-cream is sweet Savoury recipe,
for chocolate lovers. Love eating it, as a celebration
or after meal sweet without any fear of gaining
weight or high calorie food intake. Every bite is a taste of
chocolate with creamy texture of banana. Mouthful of dry
fruits with jaggery. All natural food ingredients added to a
recipe. It contains no Maida, milk powder or thickening
agent. It is easy to cook and powerhouse of nutrient. Recipe
is quite easy to cook, palatable to eat, can be cooked in each
and every kitchen and can consume regularly.
In HealthyIndianBites food blogs, now eat and lose weight.
Enjoy your favorite, yummy food recipe that can be
cooked fast, nutritious to eat and promote weight loss.
Hopefully, viewers like it. We look forward for your
comments and suggestion. For live demo on cooking,
please refer our cooking channel on Social Media.
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Simple Healthy Ice-Cream Recipes.
2-3 over ripped Bananas.
1.5 teaspoon Weikfield Chocolate powder.
1 cup whole milk.
1/3rd cup Raisins.
1/3rd cup Almonds.

1/3rd cup Walnuts.
1 teaspoon fennel seeds.
1 teaspoon sesame seeds.
1/4th teaspoon Ghee.
1 teaspoon chia seeds soaked in water.
1/2 cup Jaggery.
Homemade Ice-cream Recipes:
1. Mix Raisins, Almonds and Walnut on Tawa or a Pan.
2. Wet it with 1/4th teaspoon Ghee.
3. Mix 1 teaspoon sesame seeds to it.
4. Also add 1 teaspoon fennel seeds.
5. Finely grind it in a mixer grinder.
6. Add 2-3 over ripped bananas to it. Give a churn.
7. Add 1 cup whole milk and churn it again.
8. On a low flame, melt pieces of jaggery.
9. Add 1.5 teaspoon chocolate powder to it.
10. Mix well. Let melted jaggery cool down a bit.
11. Mix it with banana milk and form a complete chocolate banana mix.
12. Freeze for 4-6 hours in a freezer.
13. Dress it up with Chia Seeds.
14. 4-6 servings ready to it and enjoy with love.
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BuY Cocoa Chocolate Powder In India.
Chocolate powder tastes yummy added to sweet dishes along with its health benefits. Right intake
and food combination it helps lowering stress levels and maintain hormones in a body.
In India, number of brands sell cocoa chocolate powder. It is recommended,
not to buy open packets of it. It is important, to buy right brand of it. Just to
name few- Weikfield, Cadbury or Hershey's are some of the good chocolate
powder brands available in market. They cost RS- 100 to RS-200 for
100gm Jar.
It can be bought from nearby grocery store, or it can be bought online from
well-known e- commerce portals like Amazon, IndiaMart, Bigbasket,
JioMart or Dmart etc.
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Easy Cooking Tips for BeginnersChia seeds contains
Omega-6 fatty acids good for balancing cholesterol.
Dry fruit content has polyunsaturated and monosaturated fats
that is good for weight loss.
Recipe contains banana that contains potassium. It helps
lowering cholesterol levels.
Jaggery is known as a heating agent that helps promote
digestion.
Jaggery mixed with milk gives add good amount calcium
good for bone and teeth health.
Milk is powerhouse of nutrition in all. And in this recipe, we
blended natural form of it.
Chocolate powder is good for balancing hormones as well as
for brain health.
Chia seeds are fibrous enough that lowers blood sugar level.
Many more benefits eating this recipe. It is suggested to have
1-2 servings.
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V
VEGETABLE PEANUT SALAD
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egetable Peanut Salad food recipe is easy to cook
and nutritious to eat. Regular consumption of it
brings real health benefits. It is very simple food
recipe that can be eaten by all. Can cook and eat it: breakfast,
lunch and dinner. It is a basic concept, cooked to meet needs
and requirements of simple vegetarian diet. Diet Recipe can
be mixed and matched with other foods to improve taste and
make it a fitness meal. It costs very little to cook it, but
health benefits of it is lot more. It takes 10-15 minutes to
cook recipe.

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Health Benefits Of Eating Peanuts
1. It contains polyunsaturated fats and Omega-6 fats. This helps to
lower LDL cholesterol. It proportions of it can help lose weight.
2. Saturated fat content keeps your skin healthy. Excess intake of
it, bring up health risks. But right proportion of it is important.
3. Good amount of protein with vegetables keeps your muscle function
properly as well.
4. Right proportion of it, keeps blood sugar level normal, good for
heart health.
5. Dietary fiber content is also present in it. Good for Gut Health and
digestion.
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Simple And Easy Veggie Salad Recipes.
Salad Recipe Ingredients:
250 gm chopped, blanched and boiled mix veggies-Carrot,
Cabbage, Tomato, Potato.
1 teaspoon Ghee.
1 tablespoon Curd.
1 teaspoon Salt.
1 teaspoon crushed Pepper.
2-3 Tomatoes.
50 gm boiled green Peas.
50 gm roasted Peanuts.
Some Chips or Munching for Taste (This is optional).
Salad Cooking Method:
1. Heat 1 teaspoon Sesame, 1 teaspoon Fennel seeds in 1 teaspoon
Ghee on tawa or pan.
2. Heat Tomatoes, boiled green peas, Salt and Pepper on tawa as
well. Add to mixer grinder.
3. Mix all to form fine paste.
4. Heat Peanuts and add to a mixer Jar. Grind well.
5. Add hand blended Curd with water to a mixer Jar. Mix well.
6. Give a fine churn in mixer to form binding on boiled Mix
Veggies.Serve in a plate.
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Roast all, on Tawa or Pan, at a low flame.
Boil and Blanch Vegetables on a low flame, adding 1
teaspoon Vinegar or Cooking Oil.
Food combination of Fennel seeds and Sesame seeds, in 1
spoon ghee, is very healthy combination. So do not avoid it. It
helps regulate Hormonal Balance, helps generate new
hormones.
Roasting peanuts, adds flavor and kills Harmful Bacteria in
foods. Adding Peanut to salad, adds munching along with
health benefits. (Do not crush it to form a paste).
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Benefits Of Grinding In Mixer Grinder.
In grinding cooking technique, foods can be grinded fast and easy in less cooking time. Nutrition of
foods is retained and is similar to hand grinding, with less efforts. It is a friend to chefs named as
kitchenmate.

Which Mixer Grinder Is Best For Home USE??
Number of good quality mixer grinder available in market.
HealthyIndianBites prefer Inalsa

mixer grinder set. It is a onetime investment. But it is a complete standard
food processor. A good quality mixer-grinder food processor is available in
the range of RS 5000 to RS 10,000 that can meet all kitchen needs. Help
grind, mix, chop, blend all easy and efficiently.
Number of good qualities, standard food processor available in market. Just
to name few: Inalsa food processor, Prestige, preethi, USHA.
Can be shopped online along with buying it from nearby grocery store. It is
good practice to buy it checking ISI mark. Avoid buying 2nd hand products.
Also, checkout reviews of local companies. At last, it is electric product,
and it is no good idea to save some money to get in health risk. Further, it
can be bought online through e-commerce websites in discounts and deals
from Amazon, Flipkart, Indiamart etc.
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F
FRUIT SALAD
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ruit Salad food recipe-healthy, fibrous, good source of
antioxidant and rich carbohydrate foods, makes it
lovely dish for someone with sweet tongue. It takes
20-25 min to cook recipe. It tastes relish, after freezing for
some time. It is a food combination of all available seasonal

fruits, blending oats in it, makes it super tasty, highly
nutritious and healthy to eat, diet food recipe.
In HealthyIndianBites food blogs, we try to cook love in
every piece of fruit, mixed with oats. Variety of fruits adds
Color, Freshness, Fragrance and Juicy Taste to it. We have
tried to make best use of healthy Cereal Oats, to make it
taste delightful. Hopefully, viewers like it.We look forward
for your comments and suggestion. For live demo on
cooking, please refer our cooking channel on Social Media.
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Health Benefits Of Eating Fruit Salad.
1. Oats filled with micronutrients, rich in fiber, antioxidants and
vitamins provides loads of energy and healthy diet.
2. Helps losing weight, soothes skin, prevents cholesterol, diabetics,
improves digestion, and immunity.
3. Fruit Salad food recipe tastes sweet and contains fructose.

4. They are excellent source of vitamins and minerals and are high in
fiber.
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Best Ever Fruit Salad Recipe Ever.
250 gm Fruits - Banana, Guava and Apple mix.
Mix 1 teaspoon of Fennel and Sesame.
3-4 Cloves and 1 spoon Cinnamon Powder.
6-8 Almonds and 6-8 Raisins.
1/2 cup-soaked Oats.
1 small spoon Ghee.
1 smashed Banana.
1 cup Whole Milk.
30 gm Jaggery.
Cooking Instructions:
1. Mix Fennel, Sesame, Clove and Cinnamon in 1 spoon Ghee.
2. Add 6-8 Almonds and 6-8 Raisins to it.
3. Mix well. Add smashed Banana to a mixer grinder.
4. Add roasted mix with soaked oats to it. Grind it.
5. Add cup of whole milk and mix well.
6. Melt 30 gm jaggary in a pan. Add blended mix.
7. Mix chopped Guava, Banana and Apple with a blended mix.
8. Freeze in refrigerator for 20-30 minutes.
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Fruits and Dry fruits are good sources of healthy Vitamins
and Minerals. But maintaining portions of it is important. 2-3
tablespoon of a dish is sufficient, to add in a diet. (Diabetics
are exceptions to it)

Roasting sesame and fennel to 1 spoon ghee is beneficial. It
adds fragrance along with health benefits.
Also, it is good idea to decorate dish with chia seeds on it.
Oats is powerhouse of energy. And blending it with fruits and
Dry fruits add lot more health benefits to a recipe.
Also, Jaggery added to it adds sweet taste along with
good amount of nutritional value. No good idea to
substitute Jaggery with Sugar Or omit it in a dish.
It is important to wash fruits thoroughly with hands.
Maintain peels of fruits as it adds taste and is healthy enough to
be added in diet.
Other fruits can also be added to a recipe. Try substitute it
with pulpy fruits than juicy fruits.
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Where To BUY Fruits??
Fruits are good sources of Vitamins, Minerals and fiber content along with
sweet taste of Fructose and Glucose content. All seasonal fruits have their
own benefits and maintaining right portions of it in regular diet lowers
cholesterol, improves face and hair health. It is always important to blend
fruits with other healthy foods to improve its taste and nutritional value.
Also, many companies sell fruit juices or supplements in market. But it is
always good idea to buy it and eat it whole.
In India, fruits cost lot more and it is important we include it in healthy diet
plan. It is no good idea to buy it loosely from hawkers or street sellers.
Pesticides added to fruits to ripe it, is really bad. Also, it induces harmful
bacteria in fruits that hurts health lot more. It can be bought online through
e-commerce websites like Amazon, Flipkart, Indiamart to get better quality
of it. Also, it can be bought through good stores.
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G
LESS OILY INDIAN CHICKPEA
RICE
✽ ✽ ✽
arbanzo Beans Aka. Kabuli Chana food recipe
belongs to legumes family, is part of various
culinary traditions, around the world. This food
Item is cooked by North Indian families, on day-to-day basis.
Part of Punjabi Cuisine and eaten in celebrations as well. All
because, it is highly healthful and delectable to eat. Among,

many of the well-known recipes cooked as part of Indian
Cuisine- Chana Chawal or Garbanzo beans with Rice, is the
best ones. It takes 20-25 min to cook recipe. Recipe is quite
easy to cook, palatable to eat, can be cooked in each and
every kitchen and can consume regularly.
promote healthy nutritious food recipes. We tried to cook
Garbanzo Beans curry recipe, less oily. And cook with
Indian spices to make them wonder meal. Hopefully,
✽ ✽ ✽

Less Oily Chana Masala Recipe.
1 teaspoon Salt.
250 gm Garbanzo Beans.
2-3 Tomatoes.
1-2 Onions.
2-3 green chili.
4-6 finely chopped Garlic strands.
1/2 teaspoon crushed whole pepper.
Pinch of red-chili powder.
1/2 teaspoon Coriander powder.
1/2 teaspoon Asafetida.
Cooking Preparation:
1. 1 Bay leaf.
2. 4-6 Clove.
3. 6-8 pieces of Black Cumin.
4. 1 star Anise.
5. 1 teaspoon Fennel seeds.
6. 1 teaspoon Sesame seeds.
7. 1 teaspoon Carrom seeds.
8. 1-piece black Cardamom.
9. 1 teaspoon Cumin.
10. 1 medium sized Cinnamon.
Homemade Garam Masala and Indian Gravy Recipe:
1. 250 gm Garbanzo Beans Soak 8-12 hours.
2. Boil them or pressure cook at low heat. (Do not add any baking
soda).
3. In HealthyIndianBites, we cooked Tata Samparan Channa/
Garbanzo beans.

4. Tomato Puree Recipe. Heat on low flame 2-3 Tomatoes, 1-2 whole
Onions with peel, small Garlic whole and 2-3 green Chili.
5. Cool it, unpeel and chop all to small pieces and grind them to make
Tomato Puree.
6. In 1 spoon cooking oil. Heat garam masala ingredients. Add to
mixer grinder with Tomato Puree. Mix well. To form puree.
7. Mix 20 gm boiled Garbanzo beans to Tomato puree. Mix in
mixer grinder to form thick gravy.
Cooking Style:
1. Heat Pan on low flame. Mix gravy and water to it.
2. Let it cook on low flame for 5-7 minutes.
3. Add 1 teaspoon Salt to it.
4. Add boiled Garbanzo beans to it. Boil it for other 2-3 minutes.
5. Make Tadka. Add 1 teaspoon Ghee or Oil to a pan. Add pinch of
Red-chili powder, Coriander powder, Raw Mango powder and
Black pepper. Heat it.
6. Add to Garbanzo Beans. Mix well.
7. Serve hot to 2-3 people with Boiled Rice.
✽ ✽ ✽

Indian Spices And Health Benefits
1. Beauty of Indian spices is they add super taste to foods and has
number of health benefits.
2. Indian spices like Turmeric, carrom seeds, clove, cinnamon,
mustard seeds, black pepper etc. helps digestion are anti-
inflammatory, improve blood circulation and reduce blood sugar
level and many more Health Benefits. (We will keep you informed about legumes
health benefits in next posts.)
3. But they can cause, health issues as well. Dipping them in lot of
oil/Ghee can spoil food nutrients. And could be the only reason to
cause heart attack or heart diseases.
4. Also, over-roasting it or cooking them on high heat may spoil the
flavor of foods and be the reason to cause cancer.
5. Also, adding sodium bicarbonate or cooking soda with it can
cause long run health issues like arthritis or osteoporosis.
6. Consumption of red-chili should be limited or substituted, with
green-chili or black pepper. This avoids, bile issues or digestion
issues. Also, food bloating is avoided occurring due to
inflammation.

Is Canned Food Bad For You??
Garbanzo beans are easily available in market as a canned product. It is
very handy and easily available product to use in soups, salads, curries etc.
But downside of it is, high sodium levels. To preserve, it many a times lot
of sugar and salt added. Also, harmful chemicals, destroys food nutrition
and effects health. Littering can cause environmental pollution. Also, not so
cost effective.
It is not suggested to buy them open, as there is fair chance, that due to lack
of food knowledge, end up buying cheap quality products.
Good practice is to buy them raw. Dip it in clean sufficient water for 8-12
hours, soften them and use them. In India, many good brands available,
those can be bought from nearby grocery store or online through e-
commerce websites like Amazon, Flipkart, Indiamart
✽ ✽ ✽

H
HIGH NUTRITION PORRIDGE
✽ ✽ ✽
igh Nutrition Porridge food recipe is full meal in a
dish. It is steamed to enhance nutrition value of
foods. It contains oats to blend extra nutrient into it.
Along with that another edible food item peanut added to it to
make it a complete meal. Indian spices add flavor and blends
taste to it. In India, people cook different types of porridge

out of different legumes and food products. We tried cooking
porridge out of oats. It takes 20-25 min to cook recipe.
In HealthyIndianBites food blogs, Recipe is quite easy to
cook, palatable to eat, can be cooked in each and every
kitchen and can consume regularly. we try to cook and
✽ ✽ ✽

High Nutrition Porridge Food Recipe
1 teaspoon Ghee.
1 teaspoon Fenugreek seeds.
2 teaspoon gram flour.
20 gms Peanut.
1 teaspoon Salt.
1 teaspoon Pepper.
1 cup Rice flour.
50 gm-soaked Oats.
1 chopped Tomato.
1 chopped onion.
1-2 green chilli.
3-4 spoons Curd.
Steaming Cooking Method:
1. Add 1 teaspoons ghee to a pan.
2. Add fenugreek, sesame, fennel seeds along with 2 teaspoon gram
flour and peanuts. Roast for few minutes.
3. Grind it to make masala.
4. In one cup, rice flour add curd and mix well.
5. Also, add masala to it and mix well.
6. Along with that, mix salt, pepper and coriander.
7. Make balls and add to steamer. Let is cook on low flame for at least
15 minutes.
8. Add 1-2 spoons cooking oil. Mix onions, tomatoes and green chilli.
Mix well.
9. Also add soaked oats to it as well.

10. Add steamed balls. Mix it thoroughly.
11. Add some Balaji Namkeen on it. Serve 4-5 people. (This step
is optional. Can be replaced with any other munching.)
✽ ✽ ✽

Limit peanuts to not more than 20 gm. (As this adds high
saturated fats to foods.)
Add 1-2 glasses of water to steamer.
Pre-heat steamer before starting to cook recipe.
Maintain temperature from low to medium heat cooking food
in steamer.
Soaking of oats for at least 20 minutes is good. This
blends easily to form gravy without any many efforts.
Also, adding fennel seeds, fenugreek is advantageous.
✽ ✽ ✽

Benefit Of Steaming Flour.
In steaming cooking technique, water is boiled in closed container to form steam. Food is cooked in
steam. It is kept on tray within container.

1. Food is cooked in less oil.
2. It retains vitamins and minerals.
3. Preserves flavor, texture and color of food.
✽ ✽ ✽

Where To BUY Steamer For Cooking??
A good quality aluminum steamer is a good choice to buy. It can cost from
RS. 500-1000. It has a set of cups, trays that can be utilized for complete
steaming of foods. Also, it can be utilized for low-medium temperature
baking.
Cooking Steamer can be bought from nearby home utensil shop. Further, it
can be bought online through e-commerce websites like Amazon, Flipkart,
Indiamart etc.
✽ ✽ ✽

K
KATORI CHAT
✽ ✽ ✽
atori Chat food recipe is new style Snack that is less
oily, full of Nutrients and Savoury diet recipe. It
takes 20-25 min to cook recipe. All Purpose Flour
(Maida) and Wheat flour dough mixed and grilled on tandoor
to form Katori. And after that, it is stuffed with mashed

potatoes and Jaggery-Tamarind Chutney (Indian Sauce).
Recipe is quite easy to cook, palatable to eat, can be cooked
in each and every kitchen and can consume regularly.
In HealthyIndianBites food blogs, we put our best efforts
to come up with food recipe that is combination of
culinary art and science. Food Recipes, those are simple to
cook, with good nutritional value and relish to eat.
Hopefully, viewers like it. We look forward for your
comments and suggestion. For live demo on cooking,
✽ ✽ ✽

Chaat Recipes Online
100 gm Gram Flour.
100 gm all-purpose Flour or Maida.
1 teaspoon Salt.
1 teaspoon Turmeric.
1 teaspoon Mustards.
1 teaspoon Sesame Seeds.
1 teaspoon Asfoetedia.
2 teaspoon Mustard oil.
1 teaspoon Raw mango Powder.
1 teaspoon Curd.
1 chopped Onions.
Chopped fresh coriander.
2-3 chopped green chilli.
150 gm fresh fenugreek leaves.
2-3 chopped boiled potatoes with peel.
Indian Spiced Mashed Potatoes:
1. Heat 1 teaspoon Mustard oil on low flame.
2. Add 1 teaspoon Mustard seeds.
3. Mix 1 teaspoon Turmeric.
4. Also add, 1 teaspoon Fenugreek seeds.
5. Mix 1 teaspoon Salt to a pool.
6. Add 1 teaspoon Sesame seeds to it as well.
7. Also, add 1 teaspoon Raw mango Powder, Asafoetida and
crushed pepper to it as well.

8. Mix boiled potatoes with a peel and fresh fenugreek leaves. Toss
for 2-3 minutes on a low flame.
9. Smash to form potato paste.
Tandoori Cooking Method:
1. Mix All Purpose Flour with Wheat Flour.
2. Add 1 teaspoon Curd to it.
3. Also add 1/2 teaspoon Salt to it.
4. Mix well to form a dough.
5. Freeze it for few more minutes.
6. After that, blend well to form a soft dough.
7. Make medium sized, round flat Roti, with rolling pin on rolling pad.
8. Put roti on a steel bowl, to form Katori shape.
9. Heat Tandoor on medium-high flame, on one side for > 1 minutes.
10. Remove steel bowl, flip and let it rest on tandoor. Cook other side as
well.
✽ ✽ ✽

1. Stuff fenugreek flavored potatoes, in a Katori.
2. Add blended curd to it as well.
3. Also add Tamarind-Jaggery Chutney.
4. Add shredded onions on it.
5. Sprinkle coriander on it as well.
6. Add Indian namkeen Savoury snack to it as well. This is optional
step. Can add some low-calorie value snacks as well.
Tamarind-Jaggery Chutney.
Add 2-3 medium sized strands of Tamarind to a pan.
Also, add 50 gm Jaggery to it as well.
Add 1 teaspoon salt.
Also, add 2-3 dried red chilli to it.
Mix well. Add water and give a churn.
Extract bigger pieces of Tamarind and Dried Red Chili.
Boil for 1-2 minutes to get bit thicker texture.
Cool it in a freeze for few more minutes.
✽ ✽ ✽
Are Indian Street Foods Healthy??
No Indian Street foods are not at all healthy to eat now a days. This is the major cause of obesity
and other health issues, Indian suffering with now a days.
1. Indian street foods are quite oily.
2. Oils used for cooking are of cheap quality and reused.
3. Whole focus is on taste. To earn money, people go to any extent,
selling low quality and low nutrition foods.
4. Chutney and Indian Sauce not preserved right. People sell
products that are freezed for long and are sufficiently stale at
times.
5. It is less Hygienic, and no proper sanitization used at times.

6. Lot of Red-chilli powder added to foods, that is way bad for
health. Affects strongly cholesterol levels and reason for heart
disease.
7. It is our voluntary effort to suggest our viewers to avoid eating it
outside and learn to Eat Right, Live Right.
✽ ✽ ✽
EaT Right India Movement.
In care of Indian citizens, Indian Government is taking steps to educate
people on foods. Railway food supply is kept under check. In schools'
children, educated to eat right foods etc. Whole agenda behind this is, to
help people understand and make them "Eat Right, Live Right".
In support of this, HealthyIndianBites food channel is working out to bring
out best of our culinary art and share best of food recipes with you all.
Hopefully, our viewers love it and enjoy cooking in their kitchen the food
recipe.
✽ ✽ ✽

L
LOTUS SEED POHA
✽ ✽ ✽
otus Seed Poha food recipe aka fox seed snack is breakfast
time healthy snack made with healthy ingredient-Lotus
Seed adding very little cooking oil, need to sauté and cook
foods. White color, crunchy lotus seed when added with other
foods it becomes colorful and healthy enough for people to make it
a regular basis healthy breakfast. It takes 10-15 minutes to cook
recipe. Recipe is quite easy to cook, tried to make right use of sauté
cooking methods to cook healthy Phool makhana.
In HealthyIndianBites food blogs, love to share our culinary art
designed with wholehearted effort for healthy eating.

Hopefully, viewers like it. We look forward for your comments
and suggestion. For live demo on cooking, please refer our
✽ ✽ ✽
Phool Makhana Benefits For Woman.
1. Is super food that enhances female fertility and good for pregnant
ladies. Helps, strengthen the uterus lining. But it is recommended, to
consult gynecologist on this.
2. It also helps losing weight. It is low in calories and high in fiber.

3. Prevents hair fall, good for skin care and prevents wrinkles on skin.
4. It is good to take Phool makhana on regular basis in diet. But it is
good to eat in 30 gm limit or a handful.
✽ ✽ ✽

Our Culinary Art Cooking Lotus Seed.
Distinctive Ingredients:
250 gm Lotus Seed Crushed.
50 gm boiled green peas.
20-30 gm boiled Corn.
1 teaspoon Salt.
2-3 chopped green Chili.
1 teaspoon Mustard seeds.
50 gm crushed Peanut powder.
2 chopped Tomatoes.
1/2 teaspoon Black pepper.
1 whole Lemon.
Cooking Method:
Add 1 teaspoon cooking oil in a pan. Cook recipe on low
flame. By this oil on low flame will heat foods gradually and
not burn its nutrients and, in less oil, all foods will get cook.
Add 1 teaspoon Salt as well to it.
Also, mix boiled green peas and fresh boiled Corns.
Fresh Tomatoes.

Chopped green Chili. Mix well.
1 teaspoon Mustards seeds.
Add 1 teaspoon Coriander powder.
Roast crushed peanuts to it as well.
Mix crushed Lotus seed or Phool makhana to a pan. Mix
all thoroughly for 2-3 minutes.
Squeeze lemon as per Taste.
Top it up with Ratlami Sev or add Tomato sauce on it. (This
step is optional).
✽ ✽ ✽

Cooking With Sauteing Techniques.
In sauteeing cooking technique, foods are cooked directly on heat adding oil to it. But it is very
important to cook it in right manner. We have listed few measures to take cooking it right.
1. Food is cooked in less oil, good quality oil and on right cooking pan.
2. Preserves Flavor, Texture and Color of food.
3. Foods are cooked on low heat. It is bit time-consuming, but it retains
Vitamins and Minerals in foods.
BUY Non-Stick Kadai??
Sauté cooking method is very well known to people. Indian cooking is done
lot more using sauté than steaming, microwave or baking. And it is
important that we take care to use right utensils for our cooking. Thick
metal Aluminum metal or Steel pan is very well known from generations.
They are very useful and helps maintain nutrients in food, absorbs heat and
cook foods. But there are some downsides of it as well. Biggest one is,
sticking of foods or using more cooking oil. So, kitchen utensils company
has come up with non-stick pans. That is fast and easy to cook on it with
less oil with less chances of sticking of foods to a pan with tedious washing.

Good quality cooking pan in India can range from RS-1000 to RS-1500.
Good kitchen sets of 3-4 pans of different size and style available. They can
cost around RS-5000 to RS-10,000. Further, various brands are available
like Prestige, Inalsa cookmate, Hawkins Futura etc.
✽ ✽ ✽

L
LOTUS SEED BHEL
✽ ✽ ✽
otus Seed or Lotus nut Bhel- Snack food recipe is easy to
cook, nutritious to eat and is a side dish. It is a chaat food
recipe inspired from famous Indian street food recipe-
Indian Bhel, Bombay Snack. Love adding it, in different dishes like

vegetables, healthy Indian snack, Indian Vegetables and soups.
Lotus seed takes 20-25 min to cook recipe. Recipe is quite easy to
cook, palatable to eat, can be cooked in each and every kitchen and
can consume regularly.
In HealthyIndianBites food blogs, includes Phool Makhana in
healthy food list. We truly, love benefits of Phool Makhana/
Lotus seeds. It is white in color and crunchy to eat. Blending it
with Indian sauce - Tamarind chutney makes it a healthy
nutritious food recipe. Hopefully, viewers like it. We look
forward for your comments and suggestion. For live demo on
cooking, please refer our cooking channel on Social Media.
✽ ✽ ✽
Health Benefits Of Lotus Seed.
1. Lotus seed relieve pain, manage weight and reduce blood sugar
levels.
2. Promotes digestive health, supports heart health, regulates
blood sugar level and supports weight management.
3. Treats insomnia, Good for Diabetic patients, Anti-ageing, heal
diarrhea.
4. In includes major nutrients like Manganese, Magnesium,
Phosphorous, Vitamin B1, Tryptophan.
5. Lotus seed blended with Tamarind- Jaggery chutney is not
only tasty combination, but it adds high nutrition value to foods
as well.
✽ ✽ ✽

Best Cooking Method Of Phool Makhana.
Steps by Cooking Instructions:
250 gm crushed Phool Makhana or Lotus seeds.
2 finely chopped green chili.
1 Onion chopped.
2 Tomatoes diced.
2 boiled Potatoes.
5-10 gm Tamarind.
20 gm Jaggery.
few strands of Coriander.
few strands of Mint.
1 teaspoon Salt.
1 teaspoon Turmeric powder.
2-3 whole red chili.
1 teaspoon Mustard seeds.
1/2 cup whole Peanut.
1/2 cup Curd.
2-3 teaspoon cooking oil.

Creative Culinary Recipes
1. Chopped coriander leaves, Mint and green Chili add to curd.
2. Add crushed, sauté Lotus seed mix with curd mix.
3. Add smashed boiled potatoes in a mix. Mix well.
4. Mix tamarind chutney and form binding.
5. Serve in a plate. Sprinkle onion, tomatoes, mint and coriander. Add
crackers or fried snacks to decorate. (This step is as per taste)
✽ ✽ ✽

Lotus Seeds Nutrition 100 Gm.
May promote heart health and stabilize blood sugar levels.
Rich in nutrients, high antioxidants and supports anti-ageing
properties.
in steamer.
Side Effects Of Lotus Seeds.
Lotus seeds are a low calorie, low fat and low salt content food products.
Different vitamins and minerals like Manganese, magnesium, potassium,
thiamin, protein and phosphorous present in them make it right source of
foods. Such foods promote beter digestion, manage diabetes and improve
cardiac condition.
1. Maintaining right balance of 20-30 gm of Phool Makana every day
is sufficient. Excess of it, causes side effects like indigestion, stomach
cramps, bloating and constipation.
2. Phool Makhana is good for Diabetic People. And it is good that
pregnant woman and diabetic people consult doctor about it.
3. Further, eating too much of makhana can lead to flu, cough and
diarrhea.

Where To BUY Lotus Seed For Cooking??
In India, it is available in loose packing, weighed in gm otherwise can be
bought in packaging as well. It costs around 1 Rs for every gm. Well,
known Indian companies selling it are Vedaka, Mr. Merchant roasted
makhana, Rajbhog Fox Nuts etc.
Phool Makhana/ Lotus seed can be bought from nearby grocery shop.
Further, it can be bought online through e-commerce websites like Amazon,
Flipkart, Indiamart, Bigbasket, Dmart etc.
✽ ✽ ✽

M
MATAR ALOO
✽ ✽ ✽
atar Aloo or Green Peas is one of the yummy Indian
dishes. It is cooked on regular basis in Indian kitchen.
People love eating it in celebrations and party as well.
Food combination of green peas with boiled potato and gravy
satisfy taste buds with food satisfaction. It takes 20- 25 min to cook
recipe. Food recipe is quite easy to cook, palatable to eat, can be

HealthyIndianBites food blogs, Food recipe can be cooked
greasy-full of oil and spices. Also, it can be cooked healthy and
nutritious without compromising taste and cook it, oil free. So,
putting our best effort we have come up to food recipe with our
optimal knowledge on foods. Hopefully, viewers like it. We look
forward for your comments and suggestion. For live demo on
cooking, please refer our cooking channel on Social media.
✽ ✽ ✽

Best Cooking Method Of Matar Aloo-Green Peas
Homemade Garam Masala:
4-6 Clove.
4-6 whole Black pepper.
1 Bay Leaf.
1 Star Anise.
1 Cinnamon stick.
8-10 Almonds.
1 teaspoon Sesame.
50gm Onion.
6-8 strands of peeled Garlic.
6-8 Raisins.
2-3 green Chili and Tomatoes. Dry roast it on tawa at low
flame.
6-8 strands of Black Cumin.
6-8 strands of Cumin.
1 teaspoon Salt.
1 teaspoon Carrom Seeds.
1 teaspoon Coriander.
1 teaspoon dry Mango powder.
1 teaspoon Cumin powder.
2 wholes Black Cardamom.
1 Spoon Ghee. Roast it all on tawa at low flame. Mix well
in mixer grinder to form paste.

Cooking Method:
1. Make Homemade Garam Masala roasting spices on a pan adding 1
spoon ghee to it. Give a mix in mixer grinder to form paste.
2. Mix chopped boiled potatoes to it.
3. Add boiled green peas to it and mix well.
4. Add water to it. Cook on low flame.
5. Serve hot to 2-3 people with Roti or chapati.
✽ ✽ ✽

Health Issues Eating Greasy Foods.
1. Curries cooked adding lot of oil are less nutritious.
2. Adding spices to an oil make it hard to digest, can cause bloating
and inflammation in body.
3. Roasting on medium to high flame for longer periods burns
nutrients in foods.
4. It is really not advisable to add red-chili powder out of limits. This
may be a reason to cause heart disease.
5. Re-using and reheating of oils is one of the bigger reasons to
cause cancerous cells in a body.
6. Frying or deep frying of veggies retains texture or taste
Savoury, lowers nutrients in foods.
7. Storage of curries for longer periods in freeze. And using them
can cause gas. Induce bad bacteria and make gut health suffer.
8. Finally, blanching and cleaning is a step-in cooking, and it is
always advisable to follow it.
It is advisable to roast spices on low flame.
Clean and blanch Green Peas and Potato for 6-8 min in boiling
water adding Salt.

M
METHI ALOO
✽ ✽ ✽
ethi Aloo or Fenugreek curry is traditional Indian
Recipe part of Indian Cuisine ages apart. It is cooked
in Mustard oil. Mustard oil adds flavor and fragrance
to recipe along with its nutritional benefits. It is quite delicious to
eat. Cooked by any and many Indian family on regular basis. It
takes 20-25 min to cook recipe. Recipe is quite nutritious, easy to

cook, palatable to eat, can be cooked in each and every kitchen and
can consume regularly.
In HealthyIndianBites food blogs, we have collected cooking
tips shared by Grand Mother and added our own touches to
make recipe healthy to eat, still taste and smell the same old
grandma style.Hopefully, viewers like cooking and eating it and
get the best balance of taste and nutrition. We look forward for
your comments and suggestion. For live demo on cooking,
✽ ✽ ✽

What Is Wrong With Indian Diet??
Some very traditional Indian Recipe that we eat on daily basis, become
unhealthy just due to some common errors, we do cook our yummy
vegetable curry. Tried to summarize few mistakes in HealthyIndianBites
food blog, taking reference of Methi aloo food recipe.
1. Over cooking or over roasting of food recipe burns nutritional value
of food.
2. Dipping potatoes in lot of oil can add extra calorie and make highly
nutritious potatoes unhealthy and biggest weight gain culprit.
3. No good idea to overcook or fry fenugreek on high heat or sauté in
extra oil as this may burn fenugreek nutrition value and top of it add
harmful carcinogens that can cause disease like cancer.
4. Cooking food over spicy adding red chili powder or garam masala
dipped in oils can cause inflammation and bloating in body. So even
though we intake homemade clean food that tastes yummy. But still,
it fails to be healthy vegetarian diet.
✽ ✽ ✽

Best Indian Fenugreek Recipe
250 gm chopped and blanched Fenugreek.
3-4 potato diced and half boiled with peel.
1 teaspoon salt.
1 teaspoon whole black pepper crushed.
1/2 teaspoon poppy seeds.

pinch of asafetida.
1 teaspoon mustard seeds.
1 teaspoon white sesame seeds.
1 teaspoon coriander powder.
2-3 green chilli.
1 whole garlic finely chopped.
2 teaspoons mustard oil.

Fenugreek Curry Cooking Method:
1. Add mustard oil in a cup. Dip turmeric powder, carrom seeds,
mustard seeds, poppy seeds, salt, fenugreek seeds, sesame seeds and
asafetida (Hing powder) to it. Mix well.
2. Add mix to half boiled potatoes. Mix it thoroughly.
3. Add finely chopped green chilli and garlic to mix.
4. Let mix rest for 10 minutes. By doing this, starch in Potatoes will
suck oil and spices with coating on it.

5. Add a batch of potatoes to a pan and cook on low flame for 2-3
minutes.
6. Apply lid and let potatoes cook on low flame till it gets soft and
tender.
7. Sprinkle 1-2 spoons water, 2-3 times gradually.
8. After that mix, chopped and blanched fenugreek with potatoes.
9. Add coriander powder and black pepper to recipe.
10. Roast for 2-3 minutes on medium flame.
11. Serve hot to 2-3 people with Roti.
✽ ✽ ✽

Indian Food Cooking Tips
Fenugreek is quite tender and soft. And to retain its nutritional
value it is best practice to not overcook or roast too much.
Clean and blanch Fenugreek thoroughly.
Make best use of mustard oil. Cut down extra oils from recipe.
Indian spices have hell lot of health benefits. But dipping in
oils make it worst. Right proportion of it can raise metabolism
and promote weight loss along with other health benefits.
Buy Mustard Oil Online Today??
Kachhi Ghani Mustard oil is used cooking many Indian dishes. It can cost
around RS 150-160 /- per litre in year 2024.Various well known Indian
brands sell it. To name few:
Patanjali Kachhi Ghani mustard oil
Fortune mustard oil
Gulab mustard oil
Dalda Kachhi Ghani Mustard oil
Now a days number of well-known online shopping portal like Amazon,
Bigbasket, Jiomart, Dmart etc. sell above well-known brands.
✽ ✽ ✽

M
MISSI ROTI
✽ ✽ ✽
issi Roti food recipe is a food combination of equal
quantities of Gram Flour to Wheat Flour kneaded,
make a soft dough, then make round flat bread and
grilled on Gas Stove Tandoor. It is simple to cook and can be
served with Indian curry. Food Recipe is authentic Indian flat
bread/Roti. Can be cooked in each and every kitchen and can
consume regularly. It takes 2-3 minutes to cook 1 piece of bread.

Recipe is quite easy to cook and Savoury to eat, applying little
Ghee on it or served with melted Jaggery.
In HealthyIndianBites food blogs, we try to cook and promote
healthy nutritious food recipes. Indian Roti is simple and easy
recipe. For beginners, it may require some practice. Hopefully,
suggestion. For live demo on cooking, please refer our cooking
channel on Social Media.
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Best Cooking Method Of Missi Roti.
100 gm Wheat Flour.
100 gm Gram Flour.
1 teaspoon Salt.
Some water to knead a soft dough.
Tandoori Cooking Method:

1. Mix 100 gm Wheat Flour with Gram Flour.
2. Add 1 teaspoon Salt to it.
3. Also, add 1 teaspoon Turmeric to it.
4. Further, add 1 teaspoon cooking oil. Mix well.
5. Add water and knead in a soft dough.
6. Let it rest for few minutes.
7. Use Rolling pin to roll it into round flat bread(Roti).
8. Set Gas Stove Tandoor on Medium-High flame.
9. Heat 1 side of Roti for <1 minutes. You may see some black
bubbles on it.
10. Change side and Grill other side of it, as well. (You may find it
ballooning)
11. Apply Ghee all over it. (Do not skip this step, in understanding that
may gain weight or increase Calorie intake). Food combination of
Turmeric, Gram Flour and Ghee is a healthy food combination.
12. Serve with Indian curry. It is good to have 2 pieces of it to maintain
calorie value.
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Downside Of Eating Wheat Flour Bread Or Roti.
1. It is very important that dry wheat flour is brown colored and made
from whole wheat
- Germ, Bran and Husk.
2. Finely, grinding wheat flour is white color, generates more gluten
and is of low nutritional value.
3. Mixing Wheat Flour with water generates Gluten that may not be
good for people with low metabolism and suffering from intestinal
issues.
4. Frying it on tawa, on direct heat or on high flame loses its
nutritional value.
5. Direct heat of gas stove may form Carcinogens that could be the
reason for formation of cancerous cells in a body.
6. Further, it raises blood sugar level. Specifically, if it is finely
churned dry wheat flour.
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✽ ✽ ✽
Benefits Eating Missi Roti.
1. It contains Gram Flour full of nutrition.
2. Equal mix for wheat and Gram flour helps forming less Gluten.

3. It's good for people having intentional issues. Wheat flour is hard to
digest due to Gluten Content.
4. Also, eating it with Ghee applied to it keeps one fuller for longer.
Fibrous content in Gram flour takes longer to digest.
5. Also, Missi Roti helps maintaining blood sugar level. So may not
feel hungry after eating it. Thus, helps losing weight.
6. Further in HealthyIndianBites, we love grilling Roti on Tandoor at
Medium-High flame than on tawa or pan. Direct heat on foods
destroys the nutritional value of foods.
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M
MIX VEGETABLE CURRY
✽ ✽ ✽
ix Vegetable Curry is perfect combination of all
vegetables. It is complete meal for lunch and dinner.
Vegetables are blended with gram flour/ chickpea flour
to make it nutritious and healthier. Less oily, less spicy, full pack
nutrition for Indian food lovers. It tastes delicious with rice or can
be eaten with Roti too. It takes 20-25 min to cook recipe. Recipe is
quite easy to cook, palatable to eat, can be cooked in each and
In HealthyIndianBites food blogs, we try to put our best efforts
to come up with vegetarian recipes that is full pack nutrition,
packed in a meal. Perfect combination of healthy carbs,

minerals, vitamins, right fats and proteins all packed in a meal.
We look forward for your comments and suggestion.For live
demo on cooking, please refer our cooking channel on Social
Media.
✽ ✽ ✽
Is Food Less Nutritious Today?
1. In the world of processed foods, we have compromised with
nutrition.
2. Canned foods that are easy and fast to cook, full of additives and
preservatives, contain high simple sugars, are high in calories and
lack nutrition value.
3. Fast foods or restaurant foods delivered fast and easy, are yummy
to eat, but lack right eating habits, that compromise on nutrition.
4. Long run consumption and developing such food habits: may
cause obesity, health issues and mental-physical disabilities.
✽ ✽ ✽

Best Cooking Method Of Mix Vegetables
250 gm chopped and cleaned mixed vegetables: carrots,
green peas, cauliflower and cabbage.
1 whole garlic.
3 tomatoes.
2-3 green chili.

1-2 whole onion.
few strands of coriander.
1 teaspoon salt.
1 teaspoon whole pepper crushed.
1 teaspoon white sesame seeds.
1 teaspoon turmeric poweder.
1 teaspoon vinegar.
1-2 teaspoons cooking oil.
3-4 teaspoons gram flour /chickpea flour.
pre-preparation cooking steps:
1. Boil veggies mix of cabbage, cauliflower, carrot in pressure cooker
for 5-7 minutes on low flame. Add sesame and 1 spoon oil to it. (do
not whistle).
2. Filter boiled veggies and vegetable broth in separate bowls.
3. Heat 1 whole garlic, green chilli and 1-2 unpeeled whole onions and
tomatoes for 3-4 minutes on tawa or grill -stove top tandoor. (Make
sure it is just warm). This step adds flavor and burns harmful
bacteria.
4. Cool down and cut peeled garlic and onion into fine pieces.
Similarly, chop green chili into finer pieces.
Cooking steps:
1. Add 1-2 spoons cooking oil. Heat on low flame.
2. Add salt, cumin and 3-4 spoons gram flour to it.
3. Add whole tomatoes. Apply lid. And cook it, till tomatoes get
tender.
4. Smash tomatoes. Extract bigger pieces in separate bowl. Grind
them in mixer to a paste and add it back again to pan. (make tomato
sauce).
5. Add coriander powder, turmeric powder and crushed pepper to a
pool. Roast a bit.

6. Add boiled veggies(cabbage, cauliflower, carrot mix).
7. Add 1 spoon vinegar. Mix well.
8. Add vegetable broth obtained boiling veggies.
9. Add boiled green peas to a pool.
10. Let it simmer for 2 to 3 minutes on low flame.
11. Decorate with coriander, Serve hot with rice along with peeled
onions.
✽ ✽ ✽

Health Benefits:
ix Vegetable Curry contains all set of easily available veggies like Tomatoes,
Onions, Green Chili, Garlic, Carrot, Cabbage, Cauliflower, Green Peas and
Fresh Coriander that is easily available in market. It is full pack of
Nutrition. Contains full set of different Minerals and Vitamins:
1. Vitamins and minerals play important role in human health.
2. It is important for Metabolic and catabolic activities occurring human
body.
3. Requirement of Hormonal activity, generate new Cells and keep blood
Vessels healthy.

Mix Vegetable Curry is in combination with gram flour/
chickpea flour. Gram flour is pack of nutrition that helps
lower blood sugar level, fibrous, good protein content, helps
reduce LDL cholesterol levels and much more advantageous
carbohydrate content.
It is less oily, so lesser amount of saturated fats and no trans
fats.
Spices dipped in 1-2 spoons cooking oil adds flavor,
activates fragrance and nutritional value of spices.
Now a days, where youth is highly influenced and habitual eating less
nutritious processed foods, there Indian Government has come up with
ideas and plans to deal with health issues occurring, due to this. As per "Eat
Right, Live Right" Eat Right India movement, steps and measures taken to
educate nutrition to people and build up right standards for healthy living.
In support of this, HealthyIndianBites have put voluntary effort to cook
food recipes, that may be helpful to people to eat on regular basis.
✽ ✽ ✽

Y
MOONG DAL SOUP
✽ ✽ ✽
ellow moong dal soup, food recipe is easy to cook and
nutritious to eat. It is simple recipe can be taken as a side
dish or healing health issues-Fever, Diet issues or as a
Vegan diet plan etc. This food recipe, we tried cooking in a low oil.
And kept it simple, without many spices added to it. Basic
importance of it, lies in its health benefits. This can be eaten plain
before meal or after regular exercise. It takes 20-25 min to cook

recipe. Recipe is quite easy to cook, palatable to eat, can be cooked
healthy nutritious food recipes. Hopefully, viewers like it. We
look forward for your comments and suggestion.For live demo
on cooking, please refer our cooking channel on Social Media.
✽ ✽ ✽

Health Benefits Of Yellow Moong Dal Soup.
1. Lowers bad LDL cholesterol level in a body, that maintains blood
pressure in a body.
2. It contains good amount of dietary fiber that digests slowly and
helps lose weight.
3. It also contains good amount of low glycemic index carbs that
keeps one fuller and helps maintain blood sugar levels.
4. It contains antioxidants that cleanses and protects liver.

5. Further, Vitamins and Minerals present in it, helps regulating
hormones in a body. Also, helps brain function right.
✽ ✽ ✽

Easy Food Recipe:
Lentil Soup Ingredients:
250 gm boiled Moong dal soak for 6-8 hours in 2 times water.
1 teaspoon Salt.
1 teaspoon whole Cumin.
Few strands of chopped Coriander.
1 small cube Butter.
1 whole Lemon.
Food Cooking Methods:
1. Soak 250 gm moong Dal for 6-8 hours. It should break easy with
hands.
2. Moong lentils add to steamer. Dipped in double amount of water.
3. Add 1 teaspoon Turmeric powder to a steamer.
4. Steam it for 15-20 minutes on low flame.
5. Grind in mixer giving 2-3 pulses to form paste.
6. In a pan, add 1 teaspoon Butter.
7. Also, add 1 teaspoon whole Cumin.
8. And 1 teaspoon Salt.
9. Further, add 1 teaspoon Black pepper.
10. Mix well. Add Moong Lentil mix. Add 2-3 times water to it.
11. Boil it for few minutes.
12. Add chopped Coriander to it.
13. Squeeze Lemon as per taste.
14. Serve hot to 2-3 people.
Health Benefits Eating Moong :

It is good practice to soak Moong dal for 6-8 hours, in double
water, before use.
Also, Turmeric with moong dal helps cleaning and healing
body.
If possible, try steaming it than pressure cooking.
Also, can use Thick Aluminum/steel container
with a lid on it.
Try keeping it simple for better nutrition and health benefits.
Do not add many Indian spices to it or overheat it, in an oil.
✽ ✽ ✽

Does Steaming Vegetables Remove Nutrients.
In steaming cooking technique, water is boiled in closed container to form steam. Food is cooked in
steam. It is kept on tray within container.

✽ ✽ ✽
Where To BUY Steamer For Cooking??
A good quality aluminum steamer is a good choice to buy. It can cost from
baking.
Indiamart etc.
✽ ✽ ✽

H
HEALTHY OATS KHICHDI
✽ ✽ ✽
ealthy Oats Khichdi/porridge food recipe is easy to cook.
We cooked this recipe, to blend Oats with rice. And add
variety, to eating Oats recipe. Oats is considered one of
the very healthy cereals. Are fibrous enough, with good number of
vitamins and minerals with low glycemic index, carb content.
Beauty of it is, that it can be blended with any other food items to
cook- good, healthy, food meal. It takes 20-25 min, to cook this

recipe. Recipe is quite easy to cook, palatable to eat, can be cooked
In HealthyIndianBites food blogs, we love to cook and promote
most nutritious and healthy diet food recipe. Also, Food recipe,
that can be part of daily Vegetarian Food Habits, that doesn't
compromise taste. Oats Khichdi(porridge) is one of the top-
listed food recipes, as Health benefits of eating Oats is endless,
and we love that. Also, we care enough, to share the best
healthy recipes with our viewers. Hopefully, viewers like it. We
look forward for your comments and suggestion.For live demo
✽ ✽ ✽
Health Benefits Eating Oats.
Among number of health benefits, eating oats is high fiber
food, so it helps promote weight loss and maintains healthy
bacteria in a gut.
It is loaded with vitamins, minerals and number of
antioxidants that is good one for physical and mental health
of a body.
Also, as it is considered low glycemic index food. It digests
slowly, so it doesn't raise blood sugar level and its good
choice for diabetics.
And lot more benefits are on list. Shared other benefits in
food recipes, in links given below. Also, checkout quick links
of food recipe "High Nutrition Porridge" that share more
health benefits on Oats.

Oats Food Recipe
100 gm rolled Oats.
150 gm parboiled Rice.
1 teaspoon Salt.
1-2 teaspoon cooking Oil.
10-12 whole Pepper (as per taste)
1 teaspoon Vinegar.
Boiled and Chopped Mixed Vegetables - Green peas, Tomato,
Sweetcorn, Onions.
6-8 pieces of Almonds.
6-8 pieces of Raisins.
Steps By Cooking Instructions:
1. Add 1 teaspoon Salt, Turmeric, green Chili, black Pepper and
whole Cumin. Heat it on low flame.
2. Add 150 gm parboiled Rice to it. And fry it for couple of minutes.
3. Add 1.5-2 times water to Futura pressure cooker. And cook it, for
5-7 minutes. (We cooked using Futura pressure cooker). Cooking
time varies based on pressure cooker.
4. Add soaked Oats to it.
5. Sauté veggies in Vinegar.
6. Add Veggies to pressure cooked Rice as well.
7. Further, add Almonds and Raisins also into it.
8. Pressure Cook for 5 more minutes on low flame.
9. Oats and parboiled Rice mix and blend well.
10. Sprinkle Coriander to Decorate. Serve hot.

Why Are Pressure Cookers Useful?
In pressure cooking technique, water is boiled in closed container. Process
of cooking food is under high pressure, steam and water. Indians, largely
follow this cooking technique to cook foods.
1. It takes less time to boil foods as compared to steaming of foods.

2. Nutrition value of foods is retained. But less likely, to steaming of
foods.
Where To BUY Oats Overnight??
Quaker Oats is very well known and established brand supplying Oats. We
love cooking this brand. It is quite healthy. Other available brands are
Bagrry's Oats, Nutriorg, Saffola oats, Kellog's or Urban platter etc. Steel
Cut Oats, Rolled Oats or Quick Oats are different types of Oats. All the
Oats are refined form of unprocessed Oat groat cereal grains or whole
meal. In Oat Groats-Germ, Bran and Endosperm of a grain is retained.
Thus, it is considered most healthy and fibrous foods to consume. Such
foods digest slowly and doesn't increase blood sugar level.
Oats can be bought online through e-commerce websites like Amazon,
Flipkart, Indiamart, Dmart, BigBasket etc. Also, it can be bought from
nearby grocery store as well. It is not advisable to buy loose packaging of it,
without knowing the supplier or having sufficient food knowledge of oats.
Cost of 1 kg Oats cost RS-150 to RS-190.
✽ ✽ ✽

PANEER BHURJI
Paneer Bhurji is oil free food recipe. It is one of the famous,
traditional dishes, eaten in north of India. People love eating it, in
celebrations or on regular basis, in their diet. Beauty of this food
item is, it tastes yummy and along with that, it gives hell lot of
energy. Homemade cottage cheese it full of casein proteins. It takes
20-25 min to cook recipe. We have tried to modify it and make oil
free, to maintain low calorie, high nutrition diet and enjoy Savoury
meal.

In HealthyIndianBites food blog, we love cooking protein filled
dishes. Along with that, monosaturated fat content is great to
reduce, LDL cholesterol levels. They are good for muscle
strength, keep fuller for long and give lot of energy. Hopefully,
viewers like it. We look forward, for your comments and
✽ ✽ ✽

Paneer Recipes With Curd.
1 whole Milk 500 ml.
2 finely chopped green Chili.
2-3 Tomatoes diced.
1 teaspoon Salt. (Add as per taste)
1 teaspoon White Sesame Seeds.
1 teaspoon Vinegar.
100 ml Curd.
1 teaspoon fresh Coriander.
1-2 teaspoon cooking Oil.
1 teaspoon crushed dried Fenugreek. (This is optional).
Adding it bring flavour and is good from health perspective.

Cottage Cheese Preparation:
1. Boil 500 ml whole milk on low flame.
2. Add 1 teaspoon vinegar to milk. After milk gets curdled. Filter it.
Drain extracted water.
3. Mix 100 ml curd, with filtered loose Paneer.
4. Separate filtered liquid after mixing Curd and Paneer. Save for later
use. This is called as whey milk.
5. Further, give 2-3 pulse in mixer Grinder. To obtain proper mix of
Curd and Paneer.
Dahi Wale Paneer Recipe:
1. Roast 2-3 Tomatoes and green chili on tawa or pan, on low flame
for 2-3 minutes. (Make sure it is not burnt and just heated). This adds
right flavor to foods.
2. In mixer grinder, mix tomatoes with green chili to form right mix.
3. Mix 1 teaspoon salt to a pan as well.
4. Further, mix 1 teaspoon crushed black Pepper.
5. Also, add 1 teaspoon Sesame seeds.
6. Also, 1 teaspoon crushed dried Fenugreek leaves.
7. Add freshly cooked, Tomato Puree, to a pan.
8. Mix well. Apply lid. And cook on low flame for 3-5 minutes. It
blends well to form a curry.
9. Add freshly cooked cottage cheese to it.
10. Cook for couple of minutes to blend cottage cheese with tomato
puree.
11. Blend well, then mix whey liquid. Cook and mix well. It should'nt
be watery. Binds well.
12. Serve hot with roti/chapati or naan.
✽ ✽ ✽

What Is High Calorie Indian Food??
1. Paneer Bhurji comes in list of high calorie foods, that gains weight.
But in healthyIndianBites, we tried to figure out, understand and
analyze reason behind it. We also learnt, the nutrition value of this
food item. It is high in saturated fats and cholesterol.
2. And good source of proteins- casein.
3. Whey is by-product obtained making Homemade cottage cheese.
4. Also, Calcium and Vitamin D content is good enough.
5. So, to balance it, and make it right choice of foods, we avoided
adding extra oil, ghee or butter into it.
6. Fenugreek and Sesame added to it, helps lowering cholesterol. And
create right balance.
7. Also, to add greasy texture to foods. We did add whey milk
obtained. Tried to make right use of it. And add it to foods. Instead,
of draining it.
8. Further, Curd is added and blended. This gives taste and texture to
Paneer Bhurji.
In HealthyIndianBites, we love cooking. And bring best combination of
authentic food recipes. Recipes cooked, are modified to maintain taste and
bring health benefits. Now eat and lose weight and live healthy with us.
✽ ✽ ✽

PEANUT JAGGERY LADDU
✽ ✽ ✽
eanut Jaggery Laddu food recipe is winter special recipe. It gives
lot of warmth and energy eating it in cool winters. People love
eating it on regular basis as a snack. It is authentic Indian food

Precipe, cooked at different places all over India with little
modifications. Also, it's part of auspicious religious
ceremonies. Cooking idea behind it is to blend peanuts
with jaggery sautéing it in a pan. And then cool down to form a
rubbery sweet ball. Recipe is quite simple and takes 20-25 min to
cook it.
healthy nutritious food recipes. This is simple food
combination of Peanut and Jaggery. Sparing few minutes to
learn this healthy recipe is really worth eating and adding to a
diet. It can be bought from Market as well. But downside of it
is, we are ignorant of the quality of Jaggery, and it costs lot
more. Many non-branded sellers sell this product, so it is no
good idea to buy something less nutritious. Hopefully, viewers
like our style of cooking this recipe. For live demo on cooking,
✽ ✽ ✽

Best Cooking Method Of Peanut Jaggery Laddu.
100 gm Peanut.
100 gm Jaggery.
1 teaspoon Ghee.
1 teaspoon Cardamom powder.
1 teaspoon Cinnamon powder.
1 teaspoon Clove mix fine powder.
1 teaspoon Salt.
Cooking Method:
1. Melt 1 teaspoon Ghee.

2. Mix Ghee with crushed Peanuts.
3. Wet Cardamom, Cinnamon and Clove with ghee and roast on
tawa a bit. This will activate spices.
4. Grind in mixer grinder to form powder.
5. Filter it. Repeat step 4 again.
6. Add this powder to peanuts.
7. Break Jaggery to smaller pieces. Melt it in a pan.
8. Do not overheat jaggery. Shut off flame. Sprinkle water to it and let
it cool down.
9. Mix peanuts to it. Mix well.
10. Greece steel tray with little Ghee.
11. Spread evenly, Jaggery and Peanut mix on it.
12. After it cools down a bit. Bind Laddu with hands.
13. Let it rest overnight. After it cools down. It is ready to eat. Eat it
in limits not more than 2-3 balls a day.
Easy Cooking Tips for Beginners:
Try to melt jaggery on low flame.
Break Jaggery into smaller pieces so it melts fast and easy.
Try buying good quality jaggery products.
Maintain ratio of Peanuts with Jaggery to 1:1.
Adding Fennel, Cinnamon and Cardamom to it adds flavor
and taste along with health benefits.
Sprinkle little water to a pan, before adding peanuts to it. This
will cool down pan.
Shut down stove. And then add peanuts to it. This will avoid
burning peanuts.
Add peanuts with its peel. Peel of peanuts is also nutritious.
Adding cinnamon powder at last, adds flavor and fragrance to
a recipe.
Jaggery and Peanuts cooling down process takes time.
So do not overheat it. Otherwise Jaggery may get very
hard and brittle.
Apply ghee and spread on a steal plate. Do not use melamine
or plastic plate for this.

After cooling down of peanut and Jaggery, it forms rubbery
texture, that can be easily bind to form balls.
Let it settle, overnight to bind in perfect laddu.
✽ ✽ ✽

Health Benefits Of Eating Jaggery.
1. Jaggery has property that helps increase digestion of foods in body.
Also heat in it, keeps body warm.
2. Deficiency of hemoglobin causes anemia. Nutrients present in
Jaggery helps cleansing blood, strengthen blood vessels.
3. It is manganese and good source of antioxidants. This helps to
strengthen bones and cleanses body as well.

4. Regular 10-15 gms of Jaggery intake is good enough. It is a great
substitute cooking sweet foods with high calorie crystalized white
Sugar.
5. Food combination of Peanuts with Jaggery is like getting best all.
✽ ✽ ✽

S
SARSON KA SAAG
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arson ka saag or Mustard greens is traditional north Indian
food recipe. It originated, in northern India and is popular
throughout the region. Very famous, authentic food recipe
originated in Punjab. People love eating it with "makki ki roti"
(Indian corn roti/flatbread) during winter season. Me loved eating

food recipe cooked by grandma, developed taste and today it feels
very emotional to share it with you all and remember her.
In HealthyIndianBites food blogs, we love sharing our culinary
art, as a hobby and a passion, more than a work. Technological
advancements and facilities to build Food Blog and Google
Search Engine have made this dream come true. Hopefully, we
keep the show running and come up with endless food recipes.
Share our cooking art, inspired by grandma's cooking style and
more than that, her love, we ever felt in her cooking style and
recipes.Hopefully, viewers like it. And we will be thankful to
hear back with your comments and suggestions. For live demo
✽ ✽ ✽
Health Benefits Of Eating Sarson Ka Saag
1. It is low in carbohydrate and fats. Helps improving digestion and
lose weight.
2. Cauliflower contains many nutrients. Like Vitamin A,
Vitamin E, Vitamin B5, Vitamin B6.
3. It is high in fiber, manganese, folate, zinc and good source of
antioxidants.
✽ ✽ ✽

Sarson Ka Saag Grandma Recipe.
250 gm chopped and blanched Mustard Greens.
1 teaspoon salt.
1 teaspoon sesame seeds.
1 teaspoon mustard seeds
1 teaspoon poppy seeds.
2-3 teaspoons mustard oil.
2 teaspoon chickpea/gram flour powder.
2 tomatoes.
2-3 green chili.
1 whole garlic.
20 gms jaggery.
1 teaspoon crushed pepper.
Pre-preparation activities:
1. Boil and blanch chopped mustard greens adding salt and water
on low flame. Keep it tender and soft to give a boil for 2-3
minutes.
2. Heat 2-3 tomatoes, 2-3 green chili chopped and 1 whole garlic on
tawa/pan.
3. Grind it thoroughly, to form tomato puree.
Cooking steps:
1. Add 2-3 spoons mustard oil to a cup.
2. Add salt, mustard seeds, poppy seeds, carrom seeds and sesame to
it.
3. Add 2 teaspoons gram flour/chickpea to it.
4. Mix well. And let it cook on low flame for 2-3 minutes.

5. Add tomato puree to it and let it cook on low flame.
6. Also, give a mild twist in mixer grinder and add leafy greens puree
to a pan.
7. Let it cook on low flame for 7-8 minutes.
8. Add 1 teaspoon coriander powder and crushed pepper.
9. Add 20 gms, melted jaggery to a pan. Roast it.
10. Add 1-2 teaspoon desi ghee, 1/2 teaspoon red chili powder. Heat
well. Make tadka, to add to a pan. Roast well, for next couple of
minutes.
11. Serve hot with "Makki ki roti" or plain wheat flour roti.
✽ ✽ ✽

Do not grind mustard greens to make it watery.
Cook it to get a paste like texture.
Do not over roast it, to maintain its nutrients and taste.
Recipe needs mustard oil to cook it.
Mustard oil adds sweet and savory taste, flavor and fragrance
to a recipe.
Ratio of 2-3 teaspoons mustard oil is sufficient for 250 gm
food recipe.
Mustard Oil Price 1 Kg??
A good quality aluminium steamer is a good choice to buy. It can cost from
baking.

Indiamart etc.
✽ ✽ ✽

S
SARSON CHUTNEY
✽ ✽ ✽
arson Chutney - Fresh Mustard leaves sauce food recipe is
simple to cook, sufficiently delicious and full of good
nutrients. There are many good mustard seeds chutney, that
is cooked with mustard seeds. Mustard seeds has lot of health
benefits. In HealthyIndianBites, we made best use of mustard
leaves, mustard oil and peanuts to make right balance of it and
bring best of all. Fragrance of mustard oil enhances sensation of
flavor perceived in a mouth, with crunchy taste of crushed peanuts,
adds sensory liking in every little bite. It takes 10-15 minutes to

cook recipe. Recipe is quite easy to cook, palatable to eat, can be
healthy nutritious food recipes. Hopefully, viewers like it. We
look forward for your comments and suggestion. For live demo
✽ ✽ ✽

Best Way To Cook Mustard Greens.
Kitchen Ingredients:
250 gm chopped and blanched Mustard Greens.
2 teaspoon Kachi Ghani Mustard oil.
1 teaspoon Chickpea/Gram flour.
5-10 gms Jaggery.
2-3 strands of Tamarind.
Roast 50 gms Peanut.
2-3 Green Chili.
1 teaspoon Salt.

Cooking Ideas:
1. Boil and blanch 250 gm chopped Mustard Greens in a Salt.
2. Mix 1 teaspoon Mustard oil to 1 teaspoon Gram flour in a bowl.
3. Roast on a pan mustard oil and Gram flour mix.
4. Add Jaggery and Tamarind to it as well.
5. Grind Sarson leaves. Mix it to a pan as well.
6. Roast Peanut to 1 spoon oil.
7. Add Green chili to it as well.
8. Add Grinded mix to a pan. Roast well on a low flame.
9. Add Sesame, crushed Pepper and Salt to it, mix well to form a
paste.
✽ ✽ ✽

Health Benefits Of Eating Mustards.
There are number of benefits eating Cruciferous vegetables. We have listed
few below:
1. It contains Vitamin A, Vitamin B6, Vitamin C, Vitamin E and
Vitamin K that is rich in fiber and micronutrients helps for skin care,
have benefits of eye and heart health.
2. Contains antioxidants that help protect against oxidative stress that
can cause cancer.
3. Also, they belong to Cruciferous family of vegetables that helps to
raise metabolism
and helps lose weight.
Mustard Oil Online Purchase??
A good quality mustard oil is available in a market at the cost of RS 150 to
RS 200 for a liter of a bottle. Various brands of it are available like Fortune,
Dalda, Gulab, Patanjali and Emami etc. These can be bought from nearby
grocery store or can be bought online as well from e-commerce websites
like Amazon, Flipkart ,IndiaMart, JioMart and RelianceMart etc.
✽ ✽ ✽

S
SOYA CHUNKS RECIPE
✽ ✽ ✽
oya Chunk keema food recipe tastes similar to non-
vegetarian recipe, due to its spongy texture, taste and curry
absorption Pores. Soya chunks are food products produced
from defatted soy flour. It takes 20-25 min to cook recipe. Recipe is
quite easy to cook, palatable to eat, can be cooked in each and
healthy nutritious food recipes. Consuming 100 gm of soya
chunks per day can be part of balanced diet for many people. It
is good source of protein, low fat, fibrous and contains essential
nutrients. But recommended to eat in limits to avoid side effects
of gas and bloating. Hopefully, viewers like it. We look forward
for your comments and suggestion. For live demo on cooking,

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Soya Chunks Healthy Or Not.
1. Promotes weight loss and good heart health.
2. Regulates hormonal imbalance and menopausal problems in
woman.
3. Improves digestion, regulates blood sugar level and contains
essential amino acids our body needs.
4. Also, it contains good amount of calcium that heals osteoporosis
and good for teeth and good for bone health.
✽ ✽ ✽

Soya Keema Recipe Indian.
250 gm Soya Chunks
2 chopped Tomatoes.
2 green chili.
1 diced and chopped Onion.
4-6 pieces of Garlic.
1 teaspoon Salt. (Add as per taste)

2 teaspoons Curd.
1/2 teaspoon Poppy seeds.
1 teaspoon Black pepper.
1 teaspoon whole Cumin.
1 teaspoon Asafetida.
1 teaspoon raw Mango powder.
Few strands of fresh Coriander.
Basic food preparation
1. Soak soya chunks in 2 teaspoons Curd.
2. Add 1 teaspoon Turmeric to it.
3. Add 1 teaspoon Coriander.
4. Mix 1/2 teaspoon Poppy seeds in curd.
5. Let it rest for 15 minutes.
6. Grind to form a paste.
How to prepare Soya Chunks
Add Tomatoes, Onions, Green chili and Garlic to a pan or
tawa. Heat it a bit. Chop vegetables.
Add 1 spoon cooking oil to a pan.
Add 1 teaspoon whole cumin to it.
Add 1 teaspoon Salt.
Add all chopped vegetables to a pan. Mix well. Add to a
mixer jar. Grind it to form a paste.
Put Tomato paste back to a pan. Roast a bit for few minutes.
Add soya chunk paste to Tomato puree in a pan.
Add 1 teaspoon Black pepper.
Add 1 teaspoon raw Mango powder and roast well for few
more minutes.

Serve hot to 2-3 people with Roti or chapati.
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Buy Soya Chunks Online
It is no good idea to buy loose packing of soya chunks from market. Due to
lack of knowledge of food products, one can get various health issues like
Bacillus species.
1. When processed soya chunks preserved well. It has good shelf life
and can last for 6- 12 months.
2. Right packaging of soya chunks keeps it dry and hydrated. It
preserves freshness, taste and nutritional value.
3. Among list of Soya Chunk brands available in India - Saffola,
Nutri and Nutrela are few good ones and tried by us.
4. Also, loose packaging of soya chunks can be bought from Amazon,
Grofers, BigBasket, Flipkart and Fortune goods etc.
✽ ✽ ✽

Why Soya Chunks Are Bad.
20-30 gm of soya chunks a good enough and is sufficient to
maintain daily estrogen levels.
Too much soya chunks create hormonal imbalance, leading to
weight gain.
Soya chunks being dense in protein and low in carbs are good
to include in meals.
Highly processed soya chunks are not efficient source to get in
your protein.
Soya chunks are good source of absorption of minerals in body
and is hard to digest.
Soya Chunks Recipes Vegetarian.
Right combination of micronutrients-Vitamins and Minerals along with
Macronutrients- Proteins, Fats and Carbs make a right meal. It is healthy
and delicious diet full nutrition in a meal.
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S
SPINACH SOUP
✽ ✽ ✽
pinach Soup food recipe is a healthy food combination of
spinach and Gram flour. It is power pack of nutrients. Food
combination is a good source of vitamins and minerals.
Recipe is a whole meal in itself that can be taken during lunch or
dinner of vegan diet. No additives are added to it cooking recipe.

healthy nutritious food recipes. Cooking this recipe, we have
taken utmost care to consider health benefits obtained eating
food combination of spinach and Gram flour. Hopefully,
channel on social media.
✽ ✽ ✽

Best Vegan Soups Ever. Spinach Soup.
1. Spinach soup is a whole meal in itself. It packs healthy nutrition
obtained from plant and plant products. It can be taken following
vegan diet plan.
2. Spinach is good source of fiber, Vitamin A, Vitamin C, Vitamin
K1, folic acid, manganese.
3. Gram flour is good for weight management. It lowers blood sugar
level, as it digests slowly. Also, good for heart health, gut health and
bones.
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Positive Effects Of Vegan Diet
It helps losing weight and maintain healthy lifestyle.
It helps fight against cancers.
Prevents getting cardiovascular disease, keeps blood pressure
in check.
Maintains blood sugar level. Thus, benefits diabetics.
Reduces pain and inflammation occurring due to arthritis.
Helps dealing with
osteoporosis.
✽ ✽ ✽

Best Homemade Vegan Spinach Soup
250 gm coarsely chopped spinach or take baby spinach.
2 teaspoon salt.
1-2 teaspoon cooking oil. We cooked using kachi ghani
mustard oil.
3 tomatoes.

2-3 green chili.
1 whole garlic. (6-8 strands of gralic).
1 teaspoon sesame seeds
1 teaspoon carrom seeds
1 teaspoon mustard seeds
3-4 teaspoon of gram flour/ chickpea flour.
1 teaspoon crushed black pepper.
Pre-preparation cooking steps.

1. 250 gm coarsely chopped spinach or take baby spinach add to pan.
2. Add 1 spoon salt and boil and blanch it in water on low flame for
4-5 min.
3. Roast whole tomatoes, garlic and green chili on tawa or pan for 3-
4 min.
4. Cool down and chop heated tomatoes and green chili. Unpeel
garlic into pieces.
5. Add it all into mixer grinder. Grind into tomato paste.

Spinach Soup Cooking Method:
1. Add 1-2 spoon mustard oil to pan and heat at low flame.
2. Add 1 spoon salt, mustard, sesame, carrom to pan. Mix well.
3. Add tomato paste to pan. Mix well and let it cook for 1-2 min.
4. Add blanched spinach to pool. Smash it for 1-2 min, till it releases
water.
5. Add chickpea/gram flour with tomato sauce and smashed spinach.
Mix well.
6. Add crushed black pepper and roast for 1-2 min.
7. Add water and let it simmer for 2-3 min.
8. Serve hot. Take it plain or as a side dish in a meal.
✽ ✽ ✽

STEAMED CAULIFLOWER
✽ ✽ ✽
teamed Cauliflower food recipe is easy to cook and nutritious to
eat. It takes 20-25 min to cook recipe. Recipe is quite easy to cook,

Spalatable to eat, can be cooked in each and every kitchen
and can consume regularly.
healthy nutritious food recipes. Hopefully, viewers like it. For
live demo on cooking, please refer our cooking channel on
Social Media.
✽ ✽ ✽
Health Benefits Of Eating Cauliflower
1. Steamed Cauliflower is quite healthy diet Recipe.
2. It is low in carbohydrate and fats.
3. Helps improving digestion and lose weight.
4. Cauliflower contains many nutrients.
Like Vitamin A, Vitamin E, Vitamin B5, Vitamin B6.
5. It is high in Fiber, manganese, folate, zinc and good source of
antioxidants.
✽ ✽ ✽

Best Cooking Method Of Cauliflower
250 gm chopped and blanched Cauliflower.
1 potato diced and blanched.
2 tomatoes diced.
4-6 finely chopped garlic strands.
1 teaspoon salt. (Add as per taste)
1/2 teaspoon crushed whole pepper.
1 teaspoon cumin powder.
1 teaspoon white sesame Dry Fruit.
1. Add mix of cauliflower, green chilli, potato, tomatoes, salt and
turmeric to steamer. (preheat steamer with water filled)
2. Sprinkle water, steam Cauliflower on low flame at 100 C for 15-
20 minutes. It turns tender and soft.
3. Add 1-2 spoons of cooking oil in pan. Cook on low flame.
4. 1 teaspoon cumin powder, coriander powder, sesame seeds and 4-6
garlic.
5. Add steamed cauliflower mix to oil filled pan. Mix well.
6. Add 1/2 teaspoon of crushed whole pepper and roast on
medium flame for 2-3 minutes.
7. Serve hot to 2-3 people with Roti or chapati.

Chop cauliflower and potato in small dices.
Clean and blanch cauliflower and potato for 3-4 min in boiling
water adding salt.
in steamer.
Adding sesame to recipe helps promote weight loss
✽ ✽ ✽

Does Steaming Vegetables Remove Nutrients.
In steaming cooking technique, water is boiled in closed container to form
steam. Food is cooked in steam. It is kept on tray within container.

S
STUFFED CAPSICUM
✽ ✽ ✽
tuffed Capsicum or Stuffed Bell Pepper food recipe is
known by different names and loved eating by whole
world. Different colors and varieties of Bell
Pepper/Capsicum grown and available in market-Shimla Mirch,
Chocolate Beauty Pepper, California Wonder Pepper etc. It is easy
to cook, sufficiently flavorful and tasty to eat. It can be filled by
cottage cheese, onions, tomatoes, potatoes or mix of any veggies
you love it. It just takes 20-25 min to cook this simple and mouth-
watering recipe. Love to serve in parties and is consumed in daily
meals as well.

In HealthyIndianBites food blogs, we love to celebrate cooking
and share it with all. We cooked green bell peppers known as
Shimla Mirchi in simplest manner or Stuffed Capsicum. It is
Stuffed with mix vegetables: Potatoes, Tomatoes, Green peas,
Shredded Cabbage, and Carrot mix. It is less oil recipe. We
steamed it, to avail best nutriments present in it. We put our
best efforts that we not only share recipes but spread love
through our cooking. Feel free to share your ideas, suggestions
and be part of us. Look forward for your comments and
suggestions. For live demo on cooking, please refer our cooking
✽ ✽ ✽

Different Types Of Capsicum
Green Peppers are great sources of Vitamin A, Potassium,
Folate and Vitamin E. They contain lesser amounts of
Vitamin C.
Yellow Peppers have half of Vitamin A and double amount
of Vitamin C. They contain good amount of Folate, Vitamin
E, K and B6.
Orange peppers has a ratio of Vitamin C more than Green
Peppers but lesser than yellow peppers.
Red Peppers are excellent source of Vitamin A and Vitamin C.
Black pepper is smaller and darker in color. Good source of
Dietary fiber, Vitamin C and Vitamin B6. Moderate amounts
of Vitamin B1, B2, B3, B5, B9.
And many more on the list. But these are few well known
ones. Healthy to eat and yummy to taste.
✽ ✽ ✽

Best Cooking Method Of Stuffed Capsicum
3-4 whole Bell Pepper/Capsicum.
250 gm finely shredded mix of tomatoes, potatoes, cabbage
and bottle gourd.
1 teaspoon salt.
2 green chilies chopped.

1 teaspoon crushed pepper.
1 teaspoon sesame.
2 spoon cooking oil.
Pinch of asafetida.
1 teaspoon amchur powder.
1 teaspoon mustard.
1. Mix boiled shredded Tomatoes, Cabbage and Bottle gourd in a
bowl.
2. Bind veggies with 250 gm boiled Potatoes.
3. Add 1 spoon cooking oil to it.
4. Mix 1 spoon Sesame, Turmeric Powder, Asafetida, Coriander
Powder, Amchur Powder, Carrom seeds to it.
5. Add 2 chopped green chili to it.
6. Add 1 spoon crushed pepper to it.
7. Mix well. Remove tops of bell pepper. Fill it with stuffing and
close it.
8. Add 1 spoon cooking oil. Add mustard to it. Cook on low flame.
Add Bell pepper to it. Cover with lid. Cook for 2-3 min. Give a toss.
9. Serve hot to 2-3 people with roti or chapatti.
✽ ✽ ✽
Health Benefits Of Eating Stuffed Capsicum
1. Capsicum tastes yummy. And it is good source of Vitamin C, a
powerful antioxidant.
2. It helps healing various disease like diabetes, cholesterol, high
blood pressure and obesity.
3. It helps healing nerve related pain and conditions.

4. Also helps dealing with issues like arthritis.
5. It also helps healing menopausal symptom and gives immunity.
✽ ✽ ✽

THANK YOU.
HealthyIndianBites
✽ ✽ ✽
Healthy Indian Bites
Eat Healthy, Live
Healthy.

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