About this blog

"Tasty Food can be Healthy Too!". This has been the basis of my cooking. Traditionally rich and tasty dishes can be made healthy with just a few twists and turns in the ingredients, slight adaptations and interesting additions. My friends and family have long been at the receiving end of these experiments. They have often commented on how different and tasty the dishes have been.
Recently, I was also exposed to the principles behind the Ayurvedic diet. My daughter was on a highly restricted diet that encompassed mainly traditional Indian vegetables and limited spices. The challenge here was to make interesting and tasty dishes within these limitations. Once again, I had a number of people asking for these healthy recipes.
It was indeed amazing, how the natural taste of vegetables and the use of minimal spices can create extremely tasty dishes.
This blog is my contribution to all those people looking for both Indian and international dishes that are tasty at the same time healthy with the use of limited oil, use of whole grains and flours rather than refined flours and using spices and herbs to enrich the dishes.
I do hope, you find these recipes useful and helps you further your gastronomic journey using healthy cooking options.
For every recipe, I have given a basic recipe - the recipe which results in a complete and tasty dish. I have, however, also added a list of optional enhancements which you can adopt depending on your dietary or other limitations.
Being a Vegetarian, this blog provides only vegetarian recipes. I have often been asked how I can survive without eating non-vegetarian dishes. My reply has always been "I am still to discover and eat all the vegetarian dishes that are available. When I exhaust this, I will think of moving to other sources of food!".
I am definitely having a lot of fun putting this repository together, hope you have fun trying them out!

Ragi (Finger Millet) Cookies

These are both healthy and tasty cookies. Finger Millet has a very high calcium content. It is also high in iron and other nutrients. I first tasted this at the J.B. Bakery in R.T. Nagar, Bangalore. This is one of the best Iyengar bakeries that still exists in Bangalore. Their Ragi biscuits are to die for. I decided,  I had to try them as they are nutritious and turns out.. really simple as well.

In the following recipe, you can reduce the sugar if you prefer mild sweetness (I find 1/4 cup sufficient for me). You can also reduce the fat  - however this makes the biscuit a little hard. So, try and find your comfort level after first trying the recipe as is.

Ragi Cookies

Ingredients:

1 cup or 100g ragi (finger millet) flour
1/2 cup or 40g unsalted butter
1/2 cup or 50g powdered sugar (demerara, brown or white)
3 tablespoons milk
1/2 heaped teaspoon baking powder

Cookie Dough

Ingredients

Method:

1) Roast the ragi flour over a low flame for about 2-3 minutes until a strong aroma emanates. Let this cool before proceeding.

2) Add the sugar and baking powder to the ragi flour and mix thoroughly. Now add the butter and milk and mix till you get a soft dough.

3) Preheat the oven to 150°C. Oil/butter the baking tray.

4) Shape the dough into small round and flat cookies and arrange on the baking tray. Leave some space between the cookies for expansion

5) Bake at 150°C for 18–20 minutes till the warm cookie smell pervades the room.

6) Remove from the oven and cool the cookies on a wire rack (for the carbon dioxide released during baking to completely escape)

7) Store in an airtight container and enjoy them over the next 2 weeks.

Cookies On Rack

Optional Additions:
Use a mix of ragi flour and wheat flour (half of each)

Instead of adding only sugar for the sweetness, add half the quantity of sugar and 2 tablespoons of honey. They flavour is different and refreshing.

Add nuts or chocolate chips when preparing the dough.

Nutrition:
High in Calcium and iron.

Dietary Considerations of the Basic Recipe:
Gluten Free
Nut Free

Potato Chips - Oil Free

Basic Recipe:

Ingredients: 
2 potatoes: Washed, skinned and sliced thin

Asafoetida 1 pinch

Salt 1 tsp

Method : 

Step 1:  Mix about 1 cup water, asafetida, salt and turmeric in a bowl  

Step 2:  Now slice the potatoes really thin. You can use a chips cutter for this.

Step 3:  Soak the slices in the water for about 5 minutes.

Step 4 :

Tava Method:  Apply a little oil on the tava. Now spread the slices on the tava making sure that each slice is separated and has its space. Cook on low flame. The pieces will start becoming crisp and turn upwards at the sides. Now turn the pieces so that it cooks evenly. Remove when crisp. This should take about 2 minutes maximum.

Microwave Method: Place a baking sheet on a microwaveable tray. Now place the slices on this sheet. Cook for 3-5 (varies according to microwave) minutes. Now remove the tray and turn each piece over. Microwave once again for 2-4 minutes. Wait for a few minutes for the pieces to become crisp. Adjust timing according to your specific microwave.

Step 5: Store the chips in an air tight container.

Optional Additions :

Step 4: Sprinkle chat masala / cumin powder on the cooked chips for additional flavour.

Dietary Considerations of the Basic Recipe:

• Gluten Free
• Oil Free 
• Nut Free
• Tamarind Free
• Chilly Free

Carrot and Mung Pulao

Basic Recipe:

Ingredients:

Rice – ½ cup

Whole green Mung or mung sprouts– 3 tbs

Grated Carrots – 1 large

Peas – ¼ cup

Grated Coconut – 4 tbs

Clove – 2

Cinnamon – 1 small piece

Onion – ¼ onion chopped ( add according to taste)

Coriander leaves – 1 tbs ( can add according to taste)

Cumin seeds : 1 tsp

Butter or oil  : 1 tsp

Salt : ½ tsp ( as per taste)

Method :

Step 1: Cook ½ a cup rice. Also cook 3 tbs whole mung in a pressure cooker or open cooking. 

            If using mung sprouts do nothing as yet.

Step 2: Take  1 tsp butter ( for flavour) or any oil in a pan.

Step 3: Wait till the oil is hot and add cumin seeds. Once it is crackling, add the clove and cinnamon.

Step 4: Add the onions and sauté till golden brown. Add the peas and stir. Now add the grated carrots and cook for 2 minutes. Add the coriander leaves and coconut. Continue stirring for another 2 -3 minutes all the ingredients are mixed and a little dry.

Step 5: Now add the cooked mung without water or the mung sprouts. Sprinkle salt. Stir for 2 minutes.

Step 6: Now loosen the cooked rice and let it cool for 3 -4 minutes.

Step 7: Add the rice slowly to the contents of the pan. Slice through the contents ( to avoid mashing).

Step 8: Serve hot with plain yoghurt or a Raitha

Optional Additions :

Step 4: Can add chopped garlic and ginger. Can also add mint leaves for a refreshing flavour

Step 4: Can add sliced green chillies for a spicy flavour. Alternately add ¼ tsp black pepper powder for spice.

Dietary Considerations of the Basic Recipe:

• Gluten Free
• Nut Free
• Tamarind Free

Green Pulao

Basic Recipe:

Ingredients: 

Rice – ½ cup

Whole green Mung or mung sprouts– 3 tbs

Podalangai– deseeded and chopped and cooked in a little water

Peas – ¼ cup

Grated Coconut – 4 tbs

Onion – ¼ onion chopped ( add according to taste)

Coriander leaves – 1 tbs ( can add according to taste)

Butter: 1 tsp

Salt : ½ tsp ( as per taste)

Pistachio : 10 – 12

Raisins – 10 to 12

Method : 

Step 1 : Cook ½ a cup rice. Also cook 3 tbs whole mung in a pressure cooker or open cooking. If using mung sprouts do nothing as yet.

Step 2: In a pan take a little water and cook the chopped podalangai and peas. Ensure that all the water has evaporated.

Step 3: Take  1 tsp butter ( for flavour) or any oil in a pan.

Step 4: Wait till the oil is hot Add the onions and sauté till golden brown. Add the cooked vegetables. Add the coriander leaves. Continue stirring for another 2 -3 minutes all the ingredients are mixed and a little dry.

Step 5: Now add the cooked mung without water or the mung sprouts. Sprinkle salt. Stir for 2 minutes.

Step 6: Now loosen the cooked rice and let it cool for 3 -4 minutes.

Step 7: Add the rice slowly to the contents of the pan. Slice through the contents ( to avoid mashing).

Step 8: Add the roasted Pistachios and Raisins to the mixed rice. Stir through.

Step 9: Serve hot with plain yoghurt or a Raitha

Optional Additions :

Step 4: Can add mint leaves for a refreshing flavour

Step 4: Can add sliced green chillies for a spicy flavour. Alternately add ¼ tsp black pepper powder for spice.

Dietary Considerations of the Basic Recipe:

• Gluten Free
• Nut Free ( do not top with Pistachios)
• Oil Free (just 1/4 tsp oil which can also be omitted)
• Tamarind Free

Raw Banana Chips

Basic Recipe:

Ingredients:

1 Raw Banana : Washed, skinned and sliced thin

Asafoetida 1 pinch

Salt 1 tsp

Turmeric Powder 2 pinch

Method :

Step 1: Mix about 1 cup water, asafetida, salt and turmeric in a bowl

Step 2:  Now slice the raw banana really thin. You can use a chips cutter for this.

Step 3: Soak the slices in the water for about 5 minutes.

Step 4 :

Tava Method:  Apply a little oil on the tava. Now spread the slices on the tava making sure that each slice is separated and has its space. Cook on low flame. The pieces will start becoming crisp and turn upwards at the sides. Now turn the pieces so that it cooks evenly. Remove when crisp. This should take about 2 minutes maximum.

Microwave Method: Place a baking sheet on a microwaveable tray. Now place the slices on this sheet. Cook for 2 minutes. Now remove the tray and turn each piece over. Microwave once again for 1 – 2 minutes. Wait for a few seconds for the pieces to become crisp. Adjust timing according to your specific microwave.

Step 5: Store the chips in an air tight container.

Optional Additions : Nil

Dietary Considerations of the Basic Recipe:

• Gluten Free
• Oil Free (1/4 tsp if required)
• Nut Free
• Tamarind Free
• Chilly Free