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Beverages
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Sunshine Drink
Preparation Time: 10 minutes
Serves : 2 |
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Ingredients |
|
|
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Papaya |
|
1 cup |
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Orange |
|
1 no |
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Cucumber |
|
½ cup |
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Ice |
|
½ cup |
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Mint |
|
3-4 leaves |
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Lemon |
|
few drops |
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Flax seeds |
|
¼ tsp |
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Salt |
|
to taste |
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Pepper (freshly ground) |
|
1 pinch |
|
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Nutritional Value
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Calories |
|
45 kcal / Serving |
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Carbohydrates |
|
24g |
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Fat |
|
1g |
|
 |
|
| Method |
| Grind papaya, de seeded orange, cucumber, and ice in a smoothie |
| Add mint, lime, pepper, salt and sprinkle flaxseeds |
| Serve cold any time |
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Smoothie
Preparation Time: 10 minutes
Serves :1 |
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Ingredients |
|
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Apple (Diced with skin) |
½ No |
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Papaya (Diced) |
½ Cup |
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Orange Juice (deseeded, unstrained) |
1/4 Cup |
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Low fat yoghurt |
1/2 Cup |
|
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Nutritional Value
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Calories |
|
120 kcal / serving |
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Carbohydrates |
|
26g |
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Protein |
|
4g |
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Fat |
|
2.5g |
|
|
|
| Method |
| Blend the ingredients in a blender until smooth. Add low fat yoghurt and whip once again. |
| Serve in a chilled glass. |
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Berries Shake
Preparation Time: 10 minutes
Serves :1 |
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Ingredients |
|
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low-fat vanilla yogurt |
1/2 cup |
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skim/low fat milk |
1/4 cup |
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sliced strawberries |
1/4 Cup |
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chopped blue berries |
2-3 |
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wheat germ |
1 tsp |
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sachets sweetener |
Two |
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vanilla extract |
1/2 teaspoon |
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Three ice cubes |
|
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Nutritional Value
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Calories |
|
90 Kcal / Serving |
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Protein |
|
6 g |
|
|
|
| Method |
| In a blender at medium speed, blend all the ingredients until smooth and frothy. |
| Pour into a glass. |
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|
Kanji
| Serving 1 |
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Ingredients |
|
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Black carrots |
10 g |
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Water |
150 ml |
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Rai seeds (mustard seeds) |
3 g |
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Black salt |
¼ tsp |
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Red chilli powder |
to taste |
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Salt |
to taste |
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Ginger |
1/2" piece |
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Beetroot piece (for colour) |
10 gms |
|
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Nutritional Value
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Energy |
|
Negligible |
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Protein |
|
Negligible |
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Rich in micronutrients |
|
|
|
| Method |
| Wash, scrape and cut carrot and beetroot into long pieces of even thickness |
| Crush rai seeds coarsely, chop ginger |
| Mix ingredients together and put them into a wide mouthed bottle or a ceramic jar |
| Warm the water and pour into the jar and tie a muslin cloth over the mouth of the jar and leave it in the sun for couple of days for flavour to develop (approximately 7 days). |
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Fruity Nutty Sattu
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Ingredients |
|
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Wheat |
250gm |
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Barley (jau) |
250gm |
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Millet (bajra) |
250gm |
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Oats |
250gm |
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Chickpea (whole chana) |
250gm |
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Corn (makkai) |
250gm |
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Honey or jaggery |
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Water/Cold milk |
| For garnishing |
| Raisins ,Walnuts, Almonds |
| Fruits like Banana, Grapes, Apple. |
|
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Nutritional Value
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Calories |
|
153 kcal |
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Protein |
|
2.0 gm |
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Fat |
|
1.6 gm |
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Dietary fiber |
|
5.1 gm |
|
|
|
| Method |
| Dry roast all grains separately. |
| Mix together and grind them into fine flour. |
| Let it cool and store in an airtight jar. |
| SATTU is ready. |
| To Serve |
| Mix 2 Tbsp of SATTU with 100ml cold water to make a viscous liquid (like batter). |
| Add honey /jaggery as per taste and mix well. |
| Garnish with dry nuts to your choice. |
| Serve cold in a bowl. You may also add pieces of fruits - Apples, Bananas, Grapes etc. |
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