Heathy, Low Cal Recipes

Post healthy and low calorie diets here.

Ghobi matar in olive oil

Chef's Name: 
Preparation Time: 
10 min


a homemade preparartion of cauliflower and green peas.
Preparation Time : 5-10 minutes
Cooking Time : 12-15minutes
Servings : 4
Cauliflower, separated into florets
1 medium
Green peas, shelled
1 cup
Olive oil
2 tablespoon
Cumin seeds
1 teaspoon
Ginger paste
1 teaspoon
Garlic paste
1 teaspoon
Coriander powder
2 teaspoon
Red chilli powder
1/2 teaspoon
Turmeric powder
1/2 teaspoon
Tomato puree
1/4 cup
to taste
Garam masala
1 teaspoon
Dry mango powder (amchur)
1/2 teaspoon
Green chilli, slit
Fresh coriander leaves, chopped
1 tablespoon
Heat olive oil in a kadai (wok) and add cumin seeds. When they begin to change colour add ginger paste and garlic paste. Sauté for half a minute. Add coriander powder, red chilli powder and turmeric powder. Sauté for another half a minute. Add cauliflower florets, green peas, half a cup of water and tomato puree. Add salt and mix. Cover and cook for eight to ten minutes, stirring occasionally Add garam masala powder and amchur and mix. Garnish with green chilli and coriander leaves and serve hot.


Spinach green curry

Chef's Name: 
Mustu Shabbir

 Green Goodness - Spinach

Some of the gravest health problems can be caused by food and yet, food can also be a cure for many an ailment. This column is all about food that will work towards your good health. Each week I’ll take a common food item from your kitchen, and show you the wonders it can do for you.

As a child, spinach was never on my 'favorite foods' list. I don't know if that was because Popeye didn't get a chance to influence me. 

But then again, I was never allowed to play favorites’. Even if I didn't like something, one serving was compulsory. Yes, spinach too. 

Today, when I know the health benefits of this green leafy vegetable, I'm thankful for that kind of upbringing.

Indian markets have a wide variety of spinach and most of them have common health benefits.


Spinach was first grown in ancient Persia. It was introduced to China only when the King of Nepal gifted it to the country in the 7th century. Temperate climate favours the growth of spinach. USA and Netherlands are the largest commercial producers.


Spinach is one of the most power packed foods around. It is a nutrition giant when it comes to vitamin K, vitamin A, folic acid, vitamin C and iron. 10 reasons to eat spinach.

1. Macular degeneration and cataracts - Spinach is rich in two magical antioxidants (phytochemicals) - lutein and zeaxanthin. These compounds are known to protect the eyes from age-related damage, including cataracts and macular degeneration. These compounds are also known to fight the harmful free radicals generated in the eye due to exposure to sun.

In a study done in USA, people who had 5-6 servings of spinach in a week had 86 per cent lower risk of having advanced macular degeneration. 

2. Pregnancy - Spinach is a rich source of folic acid and iron, therefore is useful during pregnancy and lactation. Regular use of spinach during pregnancy helps prevent deficiency of folic acid. This deficiency causes spina bifida in the child which is a non-closure of the spinal column. Spinach also increases production of milk during lactation. 

3. Stroke - A study published in the May 2005 issue of the Journal of Experimental Neurology suggested that eating plenty of spinach lessened brain damage from strokes and other neurological disorders.

4. Iron source - Spinach is rich in iron which is the main ingredient required to build haemoglobin. Women, especially during menstruation and pregnancy, often have depleted iron stores and low haemoglobin levels. They can benefit from eating plenty of spinach in a variety of dishes.

5. Colon and prostate cancer - Spinach contains 13 types of flavonoids that are anti-oxidant, cancer-fighting agents. It has been proven that the risk of colon cancer is less in people whose diet is rich in vitamin C, beta carotene and folic acid and spinach is rich in all of the above. A carotenoid present in spinach causes the self-destruction of prostate cancer cells and also prevents their replication.

6. Heart disease - Spinach offers protection in conditions like atherosclerosis and diabetic heart disease. Beta carotene and vitamin C are antioxidants that prevent plaque from sticking to the walls of the arteries. Folic acid in spinach helps inactivate a toxic chemical called homocysteine that is responsible for most strokes and heart attacks. Magnesium helps reduce the blood pressure.

7. Osteoporosis - Vitamin K is important for bone building and maintaining bone health. One cup of fresh spinach leaves provides over 200 per cent of the daily requirement of vitamin K.

8. Brain food - Spinach may reduce the effects of age-related related declines in brain function. 

9. Healthy gums - Spinach juice improves gum strength and helps in preventing and curing dental cavities. A mix of spinach and carrot juice, 1/2 cup each, taken daily, is an excellent home remedy for curing gum infections. 

10. Dieter's food - Researchers believe that spinach has a compound that slows down the digestion of fat, tricking our half-full stomachs into believing that it is filled up. This compound, added to fatty foods, can actually stop dieters from suffering hunger pangs and might help combat obesity. 

A note of caution:

Spinach is rich in a substance called oxalates. These remain undissolved in the stomach and cause crystal formation when spinach is had in large quantities. People who are susceptible to gall stones and kidney stones should not eat spinach more than twice a week or must consult their doctor beforehand.

Tips to cook spinach

  • Fresh spinach may have soil sticking to its stems and leaves. Make sure you wash it thoroughly in plenty of water 3-4 times and pat dry before using.

  • The anti-oxidants in spinach are better absorbed from spinach that is cooked in a little added fat like oil.

  • In some regions of India, spinach was always mashed in an iron wok. It was believed that this increased its iron content.

  • 1 serving of spinach is one cup of raw spinach leaves or half cup of cooked spinach leaves.

Ways to use spinach in your food

1. Add chopped spinach to your breakfast omelette.
2. Have a glass of juice made with spinach, cucumber and tomatoes for a powerful kickstart to your day.
3. A paste made with spinach and green chillies can be spread on a dosa to make it a 'green' Mysore masala dosa.
4. Finely chopped spinach can be added to most batters and dough. For example: idli and dosa batter, dhoklas, rotis, savoury muffins to get a fortified version of the food.
5. Chopped and sauteed spinach can be mixed into yogurt to make a green raita or a dip for crudites.
6. Spinach can be mixed into any of the lentils to make a delicious dal palak.
7. Make a spinach-based curry at least once a week. Check the recipe below.
8. Spinach blends in with almost all vegetables like potatoes, carrots and peas.

Recipe for your health-food file


Vibrant green curry
1 small bunch spinach 
1/2 cup coriander leaves
6-7 mint leaves
2 green chillies
1 cup curd
One medium sized onion
4-5 pods of garlic - peeled
1/2 inch piece ginger
Salt to taste
10-12 medium-sized mushrooms - wiped clean and sliced
1/2 cup frozen green peas

Preparation Time: 
Preparation Method: 


1. Wash the spinach, coriander and mint leaves thoroughly. Put all ingredients except mushroom and peas in a blender and grind to a smooth paste. 
2. In a pan, take a tsp of oil. Saute the mushrooms and peas with a pinch of salt until mushrooms are soft. Add the ground paste and a little water to adjust the consistency of the curry.
3. Let it boil for 2 mins. Do not cover the pan while boiling so as to retain the vibrant green color of the curry. Serve hot with chapatis or steamed rice.
Stir a tablespoon of fresh cream into the curry after removing it from flame for a rich creamy taste. 
To convert it into a low carb recipe, you can omit the peas and add one chopped capsicum.
The contents of this column such as text, images, recipe recommendations and other materials are for informational purposes only. The content is not intended to be a substitute for professional healthcare advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider for any health problem or medical condition. 

Pomegranate and sprouts salad

Chef's Name: 

 Pomegranate is the superstar

You are what you eat. Some of the gravest health problems can be caused by food and yet, food can also be a cure for many an ailment. This column is all about food that will work towards your good health. Each week I’ll take a common food item from your kitchen, and show you the wonders it can do for you.

If there were a Superstar Award for a fruit, it would probably go to this one. With newer health benefits being discovered in every research, the pomegranate has suddenly come into limelight like never before. According to a recent report in LA Times, in the last 6 months alone, 215 new pomegranate food and beverage products were launched in the United States. The ruby red seeds are not only a feast for your eyes but also a nutrition powerhouse for your body.


Derived from the Latin words - pomom (apple) and granatus (seed) - “Seed-apple”


A native of Persia, pomegranate was grown in the gardens of Babylon and was known in ancient Egypt. The pomegranate spread early to the Mediterranean and eastwards to India, China and Japan. In India, it is cultivated mostly around Pune, Dholka in Gujarat and to a limited extent in north India.


Pomegranate is a very rich source of Vitamin C, folic acid, fibre and anti-oxidants.

Pomegranate in Ayurveda

All parts of the pomegranate tree - the roots, the reddish brown bark, leaves, flowers, rind and seeds, have featured in medicine for thousands of years. Even in the ancient times, Ayurveda considered it a light food and a tonic for the heart. 

7 reasons why Pomegranate is good for you

1.The fruit is packed with antioxidants called flavonoids in even more concentrations than what you'll find in cranberries, red wine and green tea. These flavonoids help mop up the free radicals that do considerable cellular damage leading to several diseases and disorders.

2.Prostate cancer is the second leading cause of death among men is the United States. Asians are considered to have a lower risk. A study released by UCLA in June indicates drinking a glass of pomegranate juice every day can help slow the spread of prostate cancer.

3.Pomegranate juice reduces the risk of atherosclerosis (fat deposition in the arterial walls) in diabetics. In most juices, sugars are present in free form and, therefore, not advisable for diabetics. However, the sugars are attached to unique antioxidants in pomegranate juice, which actually make these sugars protective against atherosclerosis. It is also known to lower bad cholesterol and stimulate the immune system.

4.Phytoestrogen found in the pomegranate seed is known to alleviate the symptoms faced by menopausal and post-menopausal women including hot flushes, mood swings and night sweats. It is the only plant source known to contain a particular kind of mild estrogen.

5.Another recent study showed a regular intake of pomegranate juice raises nitric oxide levels and blood supply as seen in those who take Viagra.

6.Pomegranate juice is of great value in digestive disorders. It is an appetiser, a digestive food and is useful for patients suffering from colitis and mucous in stools. It binds the stools and tones up the intestines.

7.The astringent property of pomegranate is what makes it a valuable home remedy for diarrheoa and dysentery. A ¼ cup of pomegranate juice can be had at regular intervals to bring diarrheoa under control.

Ways to use pomegranate in your diet

§  Grind a cupful of seeds, filter out the seeds and drink the juice. Seeds can be dried and powdered and used instead of amchur powder to give a sweet-sour taste to certain curries. 

§  A simple salad can be made with pomegranate seeds, raw sprouted moong beans, finely chopped cucumber, topped with grated coconut. (See recipe below.)

§  Make a delicious pomegranate raita by mixing the seeds in curd seasoned with salt and pepper and garnished with chopped coriander leaves.

§  Add it into curd-rice for a beautiful garnish as well as a nice crunch.
Pomegranate juice can be used in rasam to make an antioxidant- rasam. Extract juice out of one fruit as described above and add it to the prepared rasam. Do not boil rasam after adding the juice.

§  Pomegranate juice mixed with various spices is used as a marinade for meats and chickens to give them an exotic flavour

§  Pomegranate seeds are sometimes used as a spice, known as anardana (which literally means pomegranate seeds, mostly in North Western frontier cuisine.

§  In Greece, pomegranate is used in many recipes; such as kollivozoumi, a creamy broth made from broken wheat (lapsi), pomegranates and raisins.

Like Dr Fothergill, an English physician of the 18th century, once said, “Plant it against the side of thy house, nail it close to the wall. In this manner it thrives wonderfully with us and flowers beautifully, and bears fruit this hot year. I have twenty-four on one tree. Of all trees this is most salutiferous to mankind."

Recipe for your health-food file

Pomegranate and sprouts salad

A light and nutritious salad rich in anti-oxidants, fibre and protein


Ingredients –Serves 2

1 large pomegranate-shelled
½ cup whole green moong sprouted 
2 medium sized cucumbers-finely chopped
1 tbsp grated fresh coconut
Juice of half a lime
¼ tsp pepper powder
¼ tsp rock salt / sea salt

Preparation Method: 


1.To make sprouts from green moong beans, soak them in warm water for 4-5 hours, until soft. Drain the water from the beans, cover with a lid and store in a warm place. The beans will sprout in around 8-10 hours.
2.Mix all the ingredients in bowl and serve as a salad with chapatis or as a side dish for rice.
3.You may add beaten fresh curds to this to make it into a refreshing raita.


The contents of this column such as text, images, recipe recommendations and other materials are for informational purposes only. The content is not intended to be a substitute for professional healthcare advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider for any health 


Chef's Name: 

  Pav Buns

  1 cauliflower small

fresh peas 100 gms

fresh capsicum   2

potatoes 100 gms

onion  1

tomatoes 2

lasan  paste


instant pav bhaji masala 3 tsps

fresh coriander leaves

nutrella butter  for low cholesterol

few drops of lemon juice




Preparation Time: 
10 minutes
Preparation Method: 

Clean and wash the vegetables well. Chop onion and tomatoes. Cut the vegetales in medium pieces.Put  in cooker with one glass of water and namak and cook till soft. Open the cooker and mash the vegetables. In a Pan  put the oil or butter to saute the onion , put tomatoes in it and stir till the tomatoes melt, add the instant masala of pav bhaji , lemon juice, salt and stir well and mix the mashed vegetables and keep on stove for five minutes. sprinkle kothmir on it.

Cut the buns horizontally apply butter on both the sides and roast on the hot tawa.

Serve the bhaji and pav with the onion rings and kothmir.

A simple remedy to keep diabetes under control

Chef's Name: 
zainab pirkhan
Methi seeds: 100 gms (or desired amount
Preparation Time: 
Preparation Time : 5 mnts Cooking Time : NA
Preparation Method: 
1. In a Kadai, dry roast (without oil) methi seeds until they are dark brown in color. You can also smell the nice flavor. 2. Spread the roasted seeds in a plate and allow it to cool. Grind the seeds in the mixer to a fine powder and keep it open for a few minutes to ensure the powder is cool. 4. Store it in a clean, dry air-tight container. 5. Take 1 tsp of this powder every morning in empty stomach with a glass of water. You will see that your sugar levels slowly come under control.

Mixed Vegetable Soup

Chef's Name: 
Fatema E Quilonwala

 4 chopped tomatoes 

   2 table spoons chopped cabbage

 2 tablespoons chopped capsicum

 2 tablespoons chopped onion

   2 bay leaves

 2 teaspoons oil

Salt and pepper to taste

Preparation Time: 
15 min.
Preparation Method: 

Heat the oil and fry the onion for 1 minute

Add the tomatoes, cabbage, capsicum, bay leaves and 6 teacups of boiling water and boil for 5 minutes

Add salt and pepper

* Serve Hot

A Vitamin rich soup that is light and very low in calories. Serve with a heavier main dish.

 Calories 27  * Protein 0.5g  * Carbohydrates 2.5g  * Fat 1.8g 

Aloo Ka Bharta

Chef's Name: 
Rehana Khambaty
  1. potatoes-3(mashed)
  2. onions-2(finely chopped)
  3. mustard seeds.
  4. chilli powder-1 tspn
  5. turmeric powder-1/2 tspn
  6. salt-to taste.
  7. corriander leaves(finely chopped)
  8. green chillies.(finely chopped)
  9. lemon juice-1 tspn.
  10. oil
Preparation Method: 
  1. Boil the potatoes and mash them,mix the chopped onions,corriander leaves,&green chillies together with chilli powder,salt,turmeric powder&lemon juice.
  2. heat the oil in a pan and put the mustard seeds - let them splutter then add the mashed potatoes and let it cook for 5 mins on slow flame.
  3. Then remove it .
  4. It can be eaten with hot chapattis or bread.

Cucumber and Tomato Yogurt Salad

Chef's Name: 
Fatema E Quilonwala


1½ cups fresh pickling cucumber, peeled and diced

¾ cup diced tomato

¾ cup red onion

1 green chili pepper, finely diced (optional)

1 teaspoon black pepper and cumin powder

½ teaspoon salt

1½ cups fat-free plain yogurt

¼ cup chopped fresh coriander

Preparation Method: 
  1. Place the vegetables in a serving bowl.
  2. Blend black pepper, cumin powder and salt into yogurt.
  3. Pour yogurt mixture over diced vegetables and stir to coat vegetables. Taste and add additional seasonings if desired.
  4. Refrigerate at least 1 hour. Garnish with coriander before serving.


You may use regular cucumbers instead of fresh pickling cucumbers if you desire. Fresh pickling cucumbers are used in this recipe for extra crunchiness.



Chef's Name: 
Fatema E Quilonwala
 16 cups canned low-salt chicken broth
1 3 1/2-pound chicken, cut into 8 pieces

1/2 cup chopped onion
2 carrots, peeled, thinly sliced
2 celery stalks, sliced

2 tablespoons (1/4 stick) butter
1 cup sliced mushrooms
1 tablespoon fresh lemon juice
8 ounces dried wide egg noodles
1/2 cup finely chopped fresh parsley

Preparation Method: 
Combine chicken broth and chicken in heavy large pot. Bring to boil. Reduce heat; cover partially and simmer until chicken is cooked through, about 20 minutes. Using tongs, transfer chicken to large bowl. Cool chicken and broth slightly. Discard skin and bones from chicken. Cut chicken meat into bite-size pieces and reserve. Spoon fat off top of chicken broth.

Return broth to simmer. Add onion, carrots and celery. Simmer until vegetables soften, about 8 minutes. (Can be prepared 1 day ahead. Cover chicken meat and broth separately and refrigerate. Bring broth to boil before continuing.)

Melt 2 tablespoons butter in heavy large skillet over medium-high heat. Add mushrooms and sauté until beginning to brown, about 5 minutes. Stir in lemon juice. Add mushrooms to broth; stir in noodles, parsley and reserved chicken. Simmer until noodles are tender, about 5 minutes. Season soup to taste with salt and pepper.

Orange And Mango Sauce

Chef's Name: 
Fatema E Quilonwala

juice of 1 orange
100g very ripe mango
2 slices ripe melon, cubed
50g strawberries, hulled and halved
50g seedless grapes washed

Cals per portion: 100

Preparation Time: 
Preparation Method: 

1 Blend the orange juice and mango flesh until smooth. Chill.

2 Arrange the prepared fruit on serving dishes and pour on the sauce.

For a different sauce try fresh raspberries, blackberries, peaches or other soft fruit that does not need cooking.