Fresh Eats

BFY Recipe

HEALTHY RECIPES

 TRICOLOR IDLI (PROTEIN RICH)

METHOD OF PREPERATION

Wash and cut vegetables in equal size.

•Mix Semolina, Bengal gram dal powder(besan),curd and chopped veggies in a bowl.

•Add baking soda and spices accordingly.

•Put the batter for steaming.

•Serve hot with sauces.

BEETROOT PARANTHAS (IRON-VITAMIN C RICH)

METHOD OF PREPERATION

•Peel off and grate beetroot finely.

•Add wheat flour, ragi and grated beetroot in vessel.

•Prepare dough by adding water to it.

•Make paratha out of dough and heat it by adding

little vegetable oil.

•Serve hot.

CHANNA CHAT (CALCIUM-IRON RICH SNACK)

METHOD OF PREPERATION

•Soak chick peas in water over night.

•Pressure cook soaked chick peas and potato until soften.

•Soak soya nuggets in water for 5 to 10 minutes.

•Wash, peel off and chop tomato, onion, paneer and boiled potato.

•Add 10ml oil in a pan, add chopped vegetables and soaked soya nuggets in pan.

•Add pressure cooked chick peas in pan.

•Saute and add spices accordingly.

•Serve hot.

CHIA SHAKE (PROTEIN RICH)

METHOD OF PREPARATION

•Soak chia seeds in water overnight.

•Peel off and cut the banana into pieces.

•Add all the ingredients into the mixer.

•Grind the ingredients until it becomes smooth.

•Serve cold.

CHEESE  CORN SANDWICH (CALCIUM RICH)

METHOD OF PREPERATION

•Boil corn until soften.

•Wash spinach thoroughly.

•Chop spinach and paneer.

•Grate the cheese and add chopped spinach,paneer and boiled corn.

•Add spices according to the taste.

•Put the mixture on a piece of bread and grate some cheese on it and cover with

another piece of bread.

•Toast the breads or heat it on a pan.

•Serve hot.

BROCCOLI CORN SOUP

METHOD OF PREPERATION

•Pressure cook broccoli and corn.

•Grind pressure cooked broccoli in mixer to form paste.

•Cook broccoli paste in pan.

•Add boiled corn and then spices accordingly.

•Turn off the flame and put cream on soup from top.

•Grate some cheese and serve hot.

 DAL PARANTHA ROLLS (BREAKFAST ESSENTIAL)

METHOD OF PREPARATION

•Pressure cook Bengal gram dal and potato until soften.

•Prepare a dough of wheat flour and boiled Bengal gram dal.

•Chop all the vegetables.

•Saute chopped vegetables in vegetable oil and add spices accordingly.

•Prepare parantha out of dough and bake it with some oil.

•Fill the saute vegetables in parantha while making a roll.

•Use a toothpick if require.

•Serve hot.

APPLE BANANA PORRIDGE

METHOD OF PREPARATION

•Peel off and mash banana and apple.

•Put mashed banana and apple to a pan.

•Add milk and honey to it.

•Stir slowly and remove from the flame after 1 boil.

•Serve after cool.

 BATHUA POORI WITH AMLA CHUTNEY

METHOD OF PREPARATION

•Grind bathua in a mixer or grinder.

•Prepare dough out of wheat flour, grinded bathua and spices.

•Prepare poori’s out of dough and deep fry in vegetable oil.

•Add amla, lemon, spices and small water in a jar to prepare chutney.

•Grind the ingredients.

•Serve with pooris.

SPINACH MUSHROOM PASTA

METHOD OF PREPARATION

•Boil macaroni until soften.

•Pressure cook mushroom.

•Chop pressure cooked mushrooms, onion and spinach.

•Add butter to a pan and chopped vegetables.

•Add spices accordingly, boiled macaroni and cheese.

•Stir until thickens.

•Serve hot. 

 VEGGIE OATS (NEGLIGIBLE FAT )

METHOD OF PREPARATION

•Wash, peel off and chop all the vegetables.

•Add vegetable oil to the pan.

•Add chopped onions, capsicum, peas, carrot, corn and beetroot at last.

•Add spices accordingly (preferably low salt and chillies)

•Add oatmeal and water enough to submerge oats.

•Cook till 2 boils.

•Serve hot.

SAGO-CARROT KHEER (CALORIE RICH)

METHOD OF PREPARATION

•Soak sago in water for an hour.

•Grate carrot finely.

•Chop almonds.

•Add ghee to a pan.

•Add grated carrot to it and stir.

•Add soaked sago, sugar and dry fruits to it.

•Stir properly and add milk.

•Cook till 2 boils.

•Slow the flame and cover the pan with a lid for 15 minutes.

•Serve hot or cold after refrigerate.

RICE FLAKES CUTLET

METHOD OF PREPARATION

•Soak the rice flakes in water for 10 –15minutes.

•Boil potatoes and peas until soften separately.

•Grate carrot finely.

•Add soaked rice flakes, boiled potatoes, peas and grated carrot into a bowl and add pieces accordingly.

•Mash all the ingredients and prepare a soft dough.

•Prepare small cutlets out of dough of ingredients.

•Shallow fry cutlets in vegetable oil.

•Serve hot with sauces.

TRIVENI LADOOS

METHOD OF PREPARATION

•Grate carrot finely.

•Grind sugar in a mixer to make it powder sugar or use powder sugar.

•Add vegetable oil to a pan.

•Add gram flour, semolina and refined wheat flour to it.

•Saute on medium flame until golden brown.

•Add powder sugar and carrot.

(choice of dry fruits can be added in this stage)

•Stir continuously for some time.

•Prepare ladoos out of the mixture and serve hot or store.

 PEANUT-BAJRA CHEELA

METHOD OF PREPARATION

•Chop onion and carrot.

•Add bajra, besan, into a bowl and add water into it to make a thick paste.

•Add chopped vegetables, peanuts and spices accordingly.

•Mix thoroughly.

•Put a small quantity of vegetable oil on the pan.

•Pour thick paste of batter onto the pan.

•With the help of a spoon try to spread the batter finely.

•Bake from both sides with little quantity of vegetable oil and serve hot.

GREEN FRUITY SMOOTHIE

METHOD OF PREPARATION

•Chop spinach, banana, coconut, strawberries.

•Grind all the chopped ingredients to form a powder.

•Add maize to powder.

•Add little water to it.

•Grind in mixture or grinder.

•Add more water and grind until stabilize.

•Pour in a glass and put cherries on it.

•Serve cool.

SOYA SANDWICH (PROTEIN RICH)

METHOD OF PREPARATION

•Grate or grind soya bean in mixer or grinder (or use Nutri nuggets)

•Soak these grated nuggets in water for 15 minutes.

•Chop cauliflower leaves.

•Grate paneer.

•Mix grated paneer, chopped cauliflower leaves, soaked nuggets in a bowl.

•Add spices accordingly to the mixture.

•Apply the mixture to one side of the bread and put another slice on it.

•Toast the bread from both sides.

•Cut the toast diagonally and serve.

NUUTTIE TWIST MILK

METHOD OF PREPARATION

•Chop all the nuts.

•Add ghee to the pan.

•Add wheat flour to it and stir with a spoon until brown.

•Add chopped nuts, gingelly seeds and sugar to it.

•Stir continuously and pour milk slowly.

•Cook till 2 boils.

•Serve hot.

DAL POCKETS

METHOD OF PREPARATION

•Soak lentil dal in water overnight.

•Pressure cook lentil dal and corn.

•Chop vegetables.

•Prepare a dough of wheat flour.

•Saute vegetables in oil, add boiled dal and spices accordingly.

•Let it cool.

•Prepare pocket of dough with the help of roller and hands.

•Fill the saute mixture of dal in the pocket and close it with the help of hands.

•Steam or deep fry these pockets.

•Serve hot.

CHANA DAL CHIKKI

METHOD OF PREPARATION

•Dry roast the Bengal gram dal and sesame seeds separate in a pan until lightly browned.

•Add jaggery in another pan and add little water to it.

•Cook until hard ball stage.

•Add roasted Bengal gram dal and sesame seeds to the pan.

•Remove from heat, mix well and set in a greased plate.

•Cut into pieces and keep it for cooling at room temperature.

•Once cool break them and serve chikki or store in an airtight container.

DAL TIKKI

METHOD OF PREPARATION

•Dry bread in sunlight and then grind to make it powder like bread crumbs.

•Soak Bengal gram dal in water overnight.

•Boil peas until soften.

•Grind soaked dal.

•In a bowl add grinded dal, bread crumbs, peas and spices.

•Prepare soft dough out of this.

•Prepare tikki’s of this dough and deep fry.

•Serve Tikki with curd or some sauces(chutney).

VEMICELLI (NAMKEEN)

METHOD OF PREPARATION

•Wash, peel off and chop all vegetables.

•To a pan, add vegetable oil and spices accordingly.

•Add chopped vegetables and saute them.

•Add vermicelli's and water to submerge them.

•Cover with lid until 3 boils.

•Remove the lid and stir properly.

•Serve hot.

 CEREAL PULSE PREMIX (STORABLE)

METHOD OF PREPARATION

•Roast besan, Bajra flour, soya flour and sesame seeds separately on a medium flame until they are cooked.

•Add jaggery to the roasted mixture and mix them well. The premix is ready.

•Take an airtight container and store the premix.

RECONSTITUTION

•The premix can be reconstituted with half or one glass of hot water or milk depending on the desired consistency.

•Serve immediately.

SAMBHAR SOUP

METHOD OF PREPARATION

•Wash, peel off and chop finely all the vegetables.

•Pressure cook all the vegetables for 20-22 minutes until softened completely.

•After cooking, mash all the vegetables within the pressure cooker with the help of masher or grinder.

•Heat a pan, add vegetable oil and mustard seeds.

•Pour the mashed vegetable along with pressure cooked water into the pan.

•Stir and add spices to it accordingly.

•Cook until one boil.

•Serve hot (can be served with tricolour idli)

PAUSHTIK ROTI

METHOD OF PREPARATION

•Wash and chop the amaranth leaves.

•In a bowl mix whole wheat flour, ragi flour, soya flour, chopped amaranth leaves, roasted sesame seeds and spices accordingly.

•Now mix them well with water to form a soft dough.

•Keep the dough aside to rest for 5-10 minutes.

•Now, make small, equal-sized dough balls and make chapattis.

•Cook well and serve hot.

DALIYA PULAO

METHOD OF PREPARATION

•Soak daliya and Bengal gram dal in double the amount of water for 2-4 hours.

•Wash and chop all the vegetables.

•In a pan, heat little veg. oil and saute the chopped vegetables.

•Now add soaked Bengal gram dal, soaked daliya, and spices.

•Add double the amount of water to a mixture in pan. Cover with lid and cook for 10-15 minutes.

•Once cooked, serve hot.

BROCCOLI

MUSHROOM  SOUP

METHOD OF PREPERATION

 Pressure cook broccoli and mushroom.

• Chop onion and garlic finely.

• Grind tomato to form a paste or puree.

• Add oil to pan and chop garlic and onions.

• Add corn flour and water by stirring regularly.

• Add boiled mushroom, spinach and then spices    accordingly.

• Cook till thickens.

MUTLIGRAIN CHURMA

METHOD OF PREPERATION

•Prepare dough out of each flour.

•After 15 minutes, roll out dough to form chapatti.

•Bake these different grain chapattis on pan.

•After baking grind all the chapattis in mixer to form churma.

•Melt jaggery.

•To a pan add ghee and multigrain churma and melted jaggery and stir continuously.

•Serve hot.

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