Category Archives: Dietician

While experts recommend eating healthy during the lockdown, it can be difficult to curb your cravings during this phase due to anxiety and stress.
However, to help you prepare a healthy diet plan we have listed few recipes which you can follow in quarantine. Nutritious and easy to prepare – these recipes will help you take control of your diet during the lockdown.

1. Lavash Chips

Healthy and nutritious – lavish chips pair well with any dip, hot or cold.

• 1 cup whole wheat flour
• 1 tsp garlic powder
• 1 tsp oregano powder
• 1 tsp mixed spices,
• 1 tsp red chilli flakes
• 2 tbsp oil
• Little salt

Procedure:

• Mix whole wheat flour, garlic powder, oregano, mixed spices, red chilli flakes, and salt together.
• Now add oil to the mixture and knead the dough.
• You can also sprinkle some water to the mixture if needed. Remember, the dough should neither be too stiff or too thin.
• Roll the dough till about 0.25 cms thick like a roti. Next cut the roti in strips. Put it in a parchment paper on a baking tray and bake it for 20 minutes in a preheated oven at 180 degrees.
• Serve when ready.

2. Quinoa Bites

Quinoa bites make a healthy snack. They’re also a great immune boosting food option to choose instead of fried potatoes.

Ingredients

• 2 cups cooked quinoa
• 1 cup kidney beans
• 1 cup frozen corn
•  1/2 cup diced yellow onion
•  1/2 cup breadcrumbs
•  2 large eggs
•  1/2 cup shredded cheese
•  2 tbs chopped cilantro
•  1 tsp paprika
•  1 tsp cumin

• Preheat oven to 350 degrees.
• Mix together all the above ingredients.
• Equally distribute the mixture into a greased mini muffin tin. Fill each cup to the top (1 heaping tbs each), and press down gently to compact.
• Bake for 15-20 minutes.

3. Stuffed Baked Cauliflower

Lip-smacking and full of flavour, this stuffed baked cauliflower makes for an incredible meal – be it any day.

Ingredients For Boiling Cauliflower

• 1 big cauliflower
• ½ tsp turmeric
• Little salt

• 1 cup paneer,
• 2 tsp thick curd,
• ½ tsp ginger – garlic paste,
• few chopped cashews and some raisins,
• ½  tsp grounded cardamon,
• ½ tsp chilli powder,
• Salt to taste,
• ½ cup coriander leaves
• Some lemon juice

Ingredients For Gravy

• 2-3 bay leaves
• spices like cloves, black peppercorn, mace, star anise, big cardamom
• ½ cup chopped ginger and garlic
• ½ cup roughly chopped onions
• Few cashews and muskmelon seeds
• ½ tsp turmeric,
• ½ tsp  red chillies
• ½ tsp coriander powder
• ½ cup of milk
• 1-2 tsp cooking oil
• Salt to taste
• Chopped coriander for garnishing

• Take some water and boil 1 big cauliflower in a pot. Add salt and turmeric and allow it to boil for 3-4 minutes. Later, turn the vegetable upside down and again boil it for some time (make sure you don’t over-boil it since you need to bake it in the end).  After a few minutes take it out on a plate.

• Take a bowl and add paneer, thick curd, ginger-garlic paste, few chopped cashews, some raisins, grounded cardamon, little chili powder, salt, chopped coriander leaves, and some lemon juice. Mix everything well.
• Now take the semi-boiled cauliflower and stuff it with this mixture. Stuff it carefully between the florets without breaking it. Turn it around and stuff it from the stem side also.
• Next place the stuffed cauliflower on a baking tray and bake it in a preheated oven for 12-15 minutes or till the top is nicely golden brown.
• Meanwhile, prepare the gravy.

4. Amritsari Kulchas

Amritsari Kulcha is a scrumptious, flavour-packed Indian bread.  Simple to prepare – you can include it in your healthy diet meal plan during the quarantine.

• 2 cup flour ( you can take equal portions of wheat flour and maida)
• 1 tsp baking powder
• 1 tsp sugar
• 1/4 tsp baking soda
• 2 tsp oil
• salt to taste
• 1/4 cup curd
• 4-5 boiled potatoes
• ½ cup chopped onions
• ½ tsp red chilli powder
• ½ tsp amchur powder
• ½ cup coriander leaves
• 2-3  green chillies
• A little mixture of chopped garlic, sesame seeds, coriander leaves, and green chillies.

Procedure

• Take 2 cup flour. Add baking powder, sugar, baking soda, oil, salt, and curd. Knead it with lukewarm water. Cover and keep it for at least 1 hour.
• Now for the stuffing. Mash the boiled potatoes. Add chopped onions, salt, red chilli powder, amchur powder, coriander leaves and green chillies.
• Next roll the kulchas. Add the stuffing and roll it again in whatever shape you like.
• Put some chopped garlic, sesame seeds, coriander leaves, and green chillies on top and press it with your palm.
• Make the kulchas in a pre-heated tandoor.
• Apply some ghee and serve with channas or paneer dish.
• If you don’t have a tandoor, you can make it on an inverted tawa also.