Eat Healthy

Tomato – Beetroot soup:

Ingredients:

2 – 3 Tomatoes
1 Beetroot
½ Onion
Salt to taste
Pepper powder to taste

Procedure:

Boil tomatoes, beetroot and onion in a pressure
cooker. Blend it thoroughly in the mixer.
Add water/vegetable stock (homemade) and
boil with little salt and pepper powder.
Serve hot.

Note:

Very rich in antioxidants. 
Energy: Approx. 50 Kcal (1 bowl)

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Solkadhi:

Ingredients:

Filling:
1 desiccated fresh coconut
Extract of 4 – 5 soaked Kokam
Salt to taste
1 Tsp cumin powder
½ tsp garlic paste
Water
Coriander leaves to garnish

Procedure:

Take the desiccated coconut in blender. Add water and
blend well. Strain with a fine sieve.
Mix the coconut milk, kokam extract, garlic paste, cumin
Powder and salt.
Garnish with chopped coriander leaves.
Serve chilled.

Note:
It may help to reduce acidity.
Energy: Approx. 50 – 70 Kcal

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Protein Rich Pohe:

Ingredients:

1 Katori Rice Flakes
¼ Katori sprouted matki
¼ Katori peanuts
½ onion
½ tomato
1 teaspoon oil
¼ teaspoon red chilli powder
Salt to taste
Mustard seeds, Asafoetida and Turmeric powder –
for tadka
Coriander leaves, lemon – for garnishing

Procedure:

Soak rice flakes for 5 min, drain the water and keep it aside. Heat oil in pan. Add mustard seeds, a pinch of asafoetida (Hing) and a pinch of turmeric powder. Add onions, tomatoes, sprouted matki and peanuts. Sauté for 2 – 3 minutes. Add poha and sauté for another 2 – 3 minutes.
Garnish with coriander leaves and serve hot.
Have it with fresh lemon.

Note:

Sprouts increase protein consumption.
Fresh Lemon helps iron absorption.

Energy: Approx. 200 Kcal
Proteins: Approx. 4 gm

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Healthy Chilla / Dhirade / Pancake:

Ingredients:

¼ Katori Besan
¼ Katori rice flour
¼ Katori ragi flour
½ Katori buttermilk
¼ teaspoon ginger-garlic paste
Salt to taste
Coriander leaves
2 teaspoons Oil

Procedure:

Mix all flours. Add salt, ginger-garlic paste and
coriander leaves. Add buttermilk. Mix well and make a thin batter. Add water if necessary. Heat a flat pan. Grease with ½ a teaspoon of oil. Spread a ladleful of batter in a round shape. Cook till golden brown from both sides.
Serve hot with chutney.

Note:

Combination of cereal and pulse flours – make complete protein.  
Energy: Approx. 150 Kcal (2 chilla)
Proteins: Approx. 2 – 3 gm

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Dink / Gond / Edible Gum Ladoo:

Ingredients:

50 gm Dink / Gond / Edible gum

1 Katori kharik / dry date powder

200 gm dessicated dry coconut

2 Katori jaggery

1 Tbsp Cashews

1 Tbsp Almonds

1 Tsp cardamom powder

1 Tsp nutmeg powder

4 – 5 Tbsp ghee

Method:

Dry roast the desiccated coconut in a pan.

Heat ghee. Fry the edible gum and keep it aside. Crush it to coarse powder once it cools down.

Crush cashews and almonds to a coarse powder.

Mix together all ingredients.

Roll in form of ladoos.

 

Energy: Approx. 150 Kcal (1 ladoo)

Protein: Approx 2 gm

Benefits:         Very rich in iron, calcium

                        Excellent before or after workout snack   

                        Excellent for breakfast

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Sprout Salad:                                                   

Ingredients:

¼ katori sprouted matki

¼ katori sprouted moong

¼ katori soaked chana

¼ katori soaked blackeyebens

¼ katori soaked drygreenpeas

½ onion

½ tomato

¼ teaspoon red chilli powder

Salt to taste

Coriander leaves for garnishing

Lemon juice.

Procedure:

Soak matki and moong for 10-12 hours. Drain the water. Tie in the muslin cloth. Keep it covered for 10-12 hours. Soak black eye beans and dry green peas. Mix together sprouts, black eye beans and dry green peas. Add onions, tomatoes, red chilli powder, lemon juice and salt. Mix together.

Garnish with coriander leaves.

Note:

Sprouts – Excellent source of protein

Energy: Approx. 100 Kcal

Proteins: Approx. 4 gm

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Daliya (Broken wheat) Kheer:

Ingredients:

½ Katori daliya / broken wheat

1 Katori milk

1 Tbsp jaggery

1 Tbsp dry fruit powder

Method:

Pressure cook daliya with ½ Katori water.

Add milk and jaggery and bring to a boil.

Add dry fruit powder.

It can be served both hot and chilled.

Energy: Approx. 150 Kcal

Protein: 3 – 4 gm

Note: Low-calorie healthy sweet for festival season

No added fat

            Excellent for breakfast

           

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Oats-Dry fruit Laddoo:

Ingredients:

1 Katori oats

½ Katori dates

½ Katori dried figs

1 Tbsp cashew powder

1 Tbsp almond powder

Method:

Dry roast the oats. Blend well in blender.

Chop dates and dried figs into small pieces.

Blend together oats powder, dates and dried figs. Add

Cashew powder and almond powder.

Roll into small laddoo shapes.

Note:   All natural ingredients

            No added sugar

            No added fat

            Gluten free

 

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Mix veg omelette:

Ingredients:

1 whole egg
¼ katori each – onion, tomato, capsicum,
mushroom
1 teaspoon oil
Green chilli, finely chopped – to taste
Salt to taste
Coriander leaves – to garnish

Procedure:

Beat the egg. Add chopped vegetables. Add a little
salt and green chilli. Heat oil in a pan and add the egg mixture. Cook till golden brown from both sides. Garnish with coriander leaves.
Serve hot with chapatti or whole wheat bread.

Note:

Energy: Approx. 100 Kcal
Proteins: Approx. 6 gm

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Kardai Bhaji:

Ingredients:

1 bunch of Kardai leaves
2 Tbsp besan
5 – 6 garlic cloves – chopped
2 Tsp oil
Salt to taste
Chilli powder to taste
Mustard seed, asafoetida and turmeric powder for tadka.

Procedure:

Take Kardai leaves and discard the stems. Wash thoroughly and cut roughly. Pressure cook with little water till 1 whistle. Drain the water and keep it aside.
Add besan flour, salt and chilli powder. Mix thoroughly.
Put it in kadai and cook well.
Heat the oil and add mustard seeds. When mustard seeds begin to crackle, add chopped garlic, a pinch of asafoetida and turmeric powder.
Add this tadka to the cooked kardai.
Serve hot.

Note:

Energy: Approx. 70 – 75 Kcal
Proteins: Approx. 1 gm

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Fish hariyali Tikka:

Ingredients:

Fish fillets 100 gm cut into 1½ – 2 inch pieces
1 katori Fresh coriander leaves
1 katori Fresh mint leaves
½ katori spinach leaves
1 green chilli
1 Tsp lemon juice
1 Tsp ginger-garlic paste
1 Tsp oil
Salt to taste

Procedure:

Wash the fish pieces. Marinate the fish pieces with lemon juice, salt and ginger-garlic past. Keep it aside for 15 – 20 min. Grind together coriander leaves, mint leaves, spinach leaves and green chilli.
Coat the fish pieces well with this paste and keep it aside for another 15 – 20 min.
Heat 1 tsp oil in a non-stick pan. Place the fish pieces and cook well.
Serve hot.

Note:

Energy: Approx. 100 Kcal
Proteins: 20 gm

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Tandoor Prawns:

Ingredients:

Medium sized prawns 100 gm

1 Katori hung curd

1 Tbsp ginger-garlic paste

1 Tsp chilli powder

1 Tsp Tandoor masala

½ Tsp cumin powder

½ Tsp Coriander powder

½ Tsp Turmeric powder

Salt to taste

2 Tsp oil

Method:

Clean the prawns thoroughly.

Marinate with all ingredients for 1 hour.

Heat Pan and add oil.

Arrange the prawns in a single layer and cook till golden brown from both sides.

Serve with green chutney.

Energy: Approx. 150 Kcal

Protein: 24 – 25 gm

Note:   High Protein Snack.

            Rich in Omega-3 fatty acids.

Excellent healthy starter for parties.

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Healthy Karanji / Gujiya / Ghughra:

Ingredients:

Filling:

1 katori desiccated fresh coconut
½ katori jaggary
½ katori dry fruit powder (4 – 5 cashew, 4 – 5 almonds)
1 Tbsp raisins
½ tsp cardamom powder

Cover:
½ Katori wheat flour
½ Katori thin sooji
½ Katori milk
1 tsp ghee
A pinch of salt

Procedure:

In a pan mix together the coconut jaggary and dry fruit powder. Heat till it starts becoming sticky. Turn off the heat and add cardamom powder and raisins. In another pan mix together wheat flour sooji and salt. Heat the ghee and add to the flour mixture. Knead well with milk.
Make small puri shapes, add the filling and close the edges nicely to make semi-circle (shape of karanji). Fry well.

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Healthy Modak:

Ingredients:

Filling:
1 katori desiccated fresh coconut
½ katori jaggary
½ katori dry fruit powder (4 – 5 cashew, 4 – 5 almonds)
1 Tbsp raisins
½ tsp cardamom powder

Cover:
1 katori rice flour
1 katori water
1 tsp ghee
A pinch of salt

Procedure:

In a pan mix together the coconut jaggary and dry fruit powder. Heat till it starts becoming sticky. Turn off the heat and add dry fruit powder, cardamom powder and raisins.
In another pan boil water. Add ghee and salt. Slowly mix rice flour. Stir well. Cover and cook well. Turn off the heat. Knead the dough well. Make small rounds and make flat shapes like puri. Fill it with coconut-jaggery mixture and make the modak shape.
Steam for 10 – 15 min in a steamer.

Note:

Energy(2 modak): Approx. 70 – 80 Kcal

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