As the month of Ramadan begins and Shravan nears, we bring you power-packed recipes to help you balance your no-food hoursindia Updated: Jul 23, 2013 15:35 IST
Even though fasting is considered healthy, prolonged changes in eating habits can affect the body’s hydration, sugar levels and metabolism. To steer clear of these fluctuations during the ongoing month of Ramadan and the upcoming month of Shravan (which is when a lot of people fast), a daily dose of nutrition in the form of a healthy meal is essential. Dietician Meeta Harjai and chef Nityanand Shetty from Calorie Care, the city’s only calorie-counted meal delivery service, suggest seven recipes that you can break your fast with on the seven days of the week.
hara-bhara kofta curry
Ingredients for kebabs
10 gm ginger (grated) , 10 gm garlic (grated) , 4 green chillies , 200 gm spinach (chopped) , 50 gm boiled green peas , 50 gm paneer (grated) , 100 gm potatoes (mashed) , chaat masala , 75 gm bread crumbs , salt , oil
Ingredients for gravy
3 onions (chopped) , 500 gm tomatoes (chopped) , 5 cloves , cinnamon , 5 gm garam masala , 5 gm red Kashmiri chilli powder , 10 ml oil , 10 gm ginger-garlic paste , 1 green chilli (chopped) , 100 gm cashew nuts , 50 melon seeds , 1-2 pieces green cardamom , 25 ml fresh cream , salt
Blend spinach, green peas, ginger, garlic into a paste. Add potatoes, chaat masala, garam masala, paneer, bread crumbs. Adjust seasoning and mix. Make 10 to 12 kebab-shaped patties. Shallow-fry koftas until golden brown. To make the gravy, mix tomatoes, cashew nuts, melon seeds, ginger, cardamom, red chilli powder, salt and 1 tbsp oil. Pressure-cook the ingredients and blend into a smooth puree. Heat oil and fry onions. Add cashew, tomato paste, garam masala, cream and mix. Cook for a few minutes and remove from the fire. In a plate, arrange the koftas and pour the gravy on top. Serve hot.
The recipe is based on spinach and cottage cheese kebabs — the ingredients are high in protein. The tomato base is rich in
vitamin C that helps with daily wear and tear of the body. The shallow-fried kebabs are a healthier alternative to deep-fried dishes which are common fast breakers.”
Tuesday: Paneer shawarma in whole wheat rotis
Ingredients for kebabs
200 gm cottage cheese (chopped) , 50 gm onions (sliced) , 50 gm tomatoes (chopped) , 10 ml olive oil , 5 whole wheat rotis
Ingredients for hummus
50 gm kabuli chaana (boiled) , 50 gm white seasame seeds , 10 ml lemon juice , 5 cloves of garlic , salt , 50 ml olive oil
Ingredients for marinade
5 ml mixed pickle , 150 ml thick yogurt , 10 gm jeera powder , 10 gm ginger-garlic paste , 5-6 green chillies , salt
Fry the cottage cheese until golden brown. Combine all ingredients to make the marinade and add cottage cheese pieces to it. Refrigerate the mix for 40 minutes. Heat oil and add onions, tomatoes. Add the marinated cottage cheese pieces and cook the mixture for three minutes, until it appears fully dry. To make hummus, blend all the ingredients in a blender into a smooth consistency. To serve, apply a slathering of hummus on the rotis and place the paneer mixture on top. Wrap and serve warm.
Nutritional value: This recipe is a meal in itself, since it contains beans, pickled veggies, whole grain and protein. If you are non-vegetarian, swap the cottage cheese with chicken, because both the
ingredients are equally loaded with proteins.
Wednesday: Sprout and fruits salad with dates and citrus dressing
150 gm bean sprouts , 75 gm carrots (diced) , 75 gm red and yellow bell peppers (diced) , 50 gm grapes , 50 gm dates , 50 gm watermelon (diced) 1 apple (diced)
Ingredients for dressing
25 ml orange juice ,25 ml sweet lime juice , 5 ml lemon juice , salt n chaat masala
Toss fruits, vegetables, dry fruits and bean sprouts together. Mix dressing ingredients in another bowl and drizzle on top of the fruits and veggies. Toss well and serve cold.
Nutritional value: “This salad is power-packed. While sprouts are rich in proteins, the fruits have vitamin and dietary fibre. The salad also meets the mineral needs of the body since dates contain ample calcium, sulphur, iron, potassium, phosphorus and manganese.
Thursday: Whole wheat penne with curried English vegetables
400 gm pasta (boiled) n 10 gm garlic (grated) n 100 gm broccoli (boiled) n 50 gm mushroom (chopped) n 50 gm zucchini (chopped) 5 gm parsley (finely chopped) n 5 gm basil (finely chopped) n 1 cup milk n 40 gm refined flour n 2 onion (chopped) n 50 gm cheese 2 cloves n 50 gm Madras curry powder n salt
Heat butter and add chopped onions, cloves. Sauté for a few minutes and add refined flour. Mix thoroughly and add milk. Stir continuously. Once the mixture starts to thicken, add salt and white pepper. Add half of the cheese to this sauce and mix well. In another pan, heat oil, add garlic and Madras curry powder. Add the white sauce, pasta and leftover cheese to this mixture and toss well. Garnish with chopped herbs. Serve hot.
Nutritional value: “This is a meal on its own. It is loaded with milk and vegetables that provide calcium and essential vitamins. The pasta is whole wheat and easy to digest.”
Friday: Vegetable bajra khichdi
200 gm basmati rice , 150 gm whole grain millet ,5 gm garlic (grated), 100 gm toor dal , 1 tsp turmeric , asafoetida , 10 ml ghee , 10 gm coriander leaves , 50 gm carrot (chopped) , 50 gm French beans (chopped) , 50 gm cauliflower , jeera
Soak rice in water for 30 minutes. In a blender, grind millet and toor daal into a coarse paste. Combine this mixture with the drained rice and add salt and turmeric. Add two and a half cups of boiling water to this bowl and pressure cook it until it whistles thrice. Separately boil the vegetables and keep aside. In a pan, heat ghee and crackle cumin seeds in it. Add asafoetida and vegetables to this and sauté for seven to eight minutes or until the vegetables are soft. Add the rice mixture to this and mix well to form a khichdi. Adjust the consistency of the khichdi with water. Cook the final dish for five minutes and garnish with chopped coriander leaves before Serve hot.
Nutritional value: Millet is a principal source of energy, protein, vitamins and minerals. It is used as a central component of this dish and is essential for someone who has been hungry all day as it has the potential to sustain the body in the long run.
saturday: Soya paneer burji
300 gm paneer (grated) ,100 gm soya granules (cooked) ,100 gm mixed vegetables (boiled) , 50 gm onions (chopped) , 50 gm tomatoes ,1 tsp turmeric , 10 gm green chillies (chopped) , 1 tsp coriander powder , 2 tsp umin seeds , 10 ml oil ,coriander leaves (chopped) n salt
In a pan, heat oil and add cumin seeds. Once the seeds crackle, add onions and sauté. Add green chillies and tomatoes and cook until the latter softens. Add all the spices and cook for a few minutes. Add soya granules, vegetables and paneer to this and continue cooking for two minutes. Season the bhurji with salt and garnish with fresh coriander leaves before serving.
Nutritional value: This is a protein-rich meal. Soya granules are power houses of energy. They contain fat, carbohydrates, dietary fibre, vitamins and minerals — that are necessary for a fasting person.
sunday: Green peas and soya parantha
200 gm green peas (boiled) ,200 soya granules (boiled) , 400 gm whole wheat flour , 200 gm soya flour ,5 gm cumin seeds ,20 gm ghee ,salt
In a blender, mix green peas, soya granules. Heat ghee and add cumin seeds. Once they crackle, add green chillies and fry. Add soya and green peas and mix. Season with salt and allow the mixture to cool. Meanwhile, sieve the whole wheat and soya flour together. Add a few spoons of ghee and salt to it and knead it into a semi-soft dough using water. Roll out into small chappatis and stuff the mixture in the center. Seal and flatten the dough and shallow fry it on a hot griddle until brown and crispy. Serve hot.
Nutritional value: This meal is low on saturated fat, cholesterol and sodium, which is ideal when it comes to breaking the fast. It is also a good source of dietary fibre that aids digestion.