Eat Healthy

Eat Healthy

Eating Healthy means a lifestyle of making choices and decisions, planning, and knowing how to make quick and wise choices when you haven’t planned. Whether you’re new to the concept of healthy eating or looking to reinforce your existing habits, we’re here to provide you with practical tips, delicious Healthy Recipes and help you embark on your journey to a healthier you.

Why Choose Healthy Eating:
Eating healthy isn’t just a trend; it’s a way of life that can improve your physical, mental, and emotional health. When you fuel your body with nutrient-rich foods, you’re giving it the tools it needs to function optimally. From increased energy levels and improved digestion to better weight management and a lowered risk of chronic diseases, the benefits of healthy eating are truly transformative.

Tomato – Beetroot soup:


2 – 3 Tomatoes
1 Beetroot
½ Onion
Salt to taste
Pepper powder to taste


Boil tomatoes, beetroot and onion in a pressure
cooker. Blend it thoroughly in the mixer.
Add water/vegetable stock (homemade) and
boil with little salt and pepper powder.
Serve hot.


Very rich in antioxidants. 
Energy: Approx. 50 Kcal (1 bowl)



1 desiccated fresh coconut
Extract of 4 – 5 soaked Kokam
Salt to taste
1 Tsp cumin powder
½ tsp garlic paste
Coriander leaves to garnish


Take the desiccated coconut in blender. Add water and
blend well. Strain with a fine sieve.
Mix the coconut milk, kokam extract, garlic paste, cumin
Powder and salt.
Garnish with chopped coriander leaves.
Serve chilled.

It may help to reduce acidity.
Energy: Approx. 50 – 70 Kcal

Sprout Salad:


100 gmBroccoli
½ apple
½ carrot
1 – 2 walnuts
7 – 8 black raisins
Salt to taste
Pepper powder to taste
½ Katori curd


Cut broccoli florets, apple and carrot into small pieces. Wash thoroughly. Keep in refrigerator. Soak black raisins in little water. Cut walnut in small pieces. Beat curd and add salt and pepper. Mix all ingredients. Serve chilled.


Rich source of antioxidants.
Excellent mid-time snack.
Rich in micronutrients like Vitamin C, Vitamin K, Iron, Potassium, Polyunsaturated fatty acids

Energy: Approx. 100 Kcal

Protein Rich Pohe:


1 Katori Rice Flakes
¼ Katori sprouted matki
¼ Katori peanuts
½ onion
½ tomato
1 teaspoon oil
¼ teaspoon red chilli powder
Salt to taste
Mustard seeds, Asafoetida and Turmeric powder –
for tadka
Coriander leaves, lemon – for garnishing


Soak rice flakes for 5 min, drain the water and keep it aside. Heat oil in pan. Add mustard seeds, a pinch of asafoetida (Hing) and a pinch of turmeric powder. Add onions, tomatoes, sprouted matki and peanuts. Sauté for 2 – 3 minutes. Add poha and sauté for another 2 – 3 minutes.
Garnish with coriander leaves and serve hot.
Have it with fresh lemon.


Sprouts increase protein consumption.
Fresh Lemon helps iron absorption.

Healthy Chilla / Dhirade / Pancake:


¼ Katori Besan
¼ Katori rice flour
¼ Katori ragi flour
½ Katori buttermilk
¼ teaspoon ginger-garlic paste
Salt to taste
Coriander leaves
2 teaspoons Oil


Mix all flours. Add salt, ginger-garlic paste and
coriander leaves. Add buttermilk. Mix well and make a thin batter. Add water if necessary. Heat a flat pan. Grease with ½ a teaspoon of oil. Spread a ladleful of batter in a round shape. Cook till golden brown from both sides.
Serve hot with chutney.


Combination of cereal and pulse flours – make complete protein.  
Energy: Approx. 150 Kcal (2 chilla)
Proteins: Approx. 2 – 3 gm

Dink / Gond / Edible Gum Ladoo:


50 gm Dink / Gond / Edible gum

1 Katori kharik / dry date powder

200 gm dessicated dry coconut

2 Katori jaggery

1 Tbsp Cashews

1 Tbsp Almonds

1 Tsp cardamom powder

1 Tsp nutmeg powder

4 – 5 Tbsp ghee


Dry roast the desiccated coconut in a pan.

Heat ghee. Fry the edible gum and keep it aside. Crush it to coarse powder once it cools down.

Crush cashews and almonds to a coarse powder.

Mix together all ingredients.

Roll in form of ladoos.

Energy: Approx. 150 Kcal (1 ladoo)

Protein: Approx 2 gm

Benefits:         Very rich in iron, calcium

                        Excellent before or after workout snack   

                        Excellent for breakfast

Sprout Salad:                                                   


¼ katori sprouted matki

¼ katori sprouted moong

¼ katori soaked chana

¼ katori soaked blackeyebens

¼ katori soaked drygreenpeas

½ onion

½ tomato

¼ teaspoon red chilli powder

Salt to taste

Coriander leaves for garnishing

Lemon juice.


Soak matki and moong for 10-12 hours. Drain the water. Tie in the muslin cloth. Keep it covered for 10-12 hours. Soak black eye beans and dry green peas. Mix together sprouts, black eye beans and dry green peas. Add onions, tomatoes, red chilli powder, lemon juice and salt. Mix together.

Garnish with coriander leaves.


Sprouts – Excellent source of protein

Energy: Approx. 100 Kcal

Proteins: Approx. 4 gm

Daliya (Broken wheat) Kheer:


½ Katori daliya / broken wheat

1 Katori milk

1 Tbsp jaggery

1 Tbsp dry fruit powder


Pressure cook daliya with ½ Katori water.

Add milk and jaggery and bring to a boil.

Add dry fruit powder.

It can be served both hot and chilled.

Energy: Approx. 150 Kcal

Protein: 3 – 4 gm

Note: Low-calorie healthy sweet for festival season

No added fat

            Excellent for breakfast

Oats-Dry fruit Laddoo:


1 Katori oats

½ Katori dates

½ Katori dried figs

1 Tbsp cashew powder

1 Tbsp almond powder


Dry roast the oats. Blend well in blender.

Chop dates and dried figs into small pieces.

Blend together oats powder, dates and dried figs. Add

Cashew powder and almond powder.

Roll into small laddoo shapes.

Note:   All natural ingredients

            No added sugar

            No added fat

            Gluten free

Mix veg omelette:


1 whole egg
¼ katori each – onion, tomato, capsicum,
1 teaspoon oil
Green chilli, finely chopped – to taste
Salt to taste
Coriander leaves – to garnish


Beat the egg. Add chopped vegetables. Add a little
salt and green chilli. Heat oil in a pan and add the egg mixture. Cook till golden brown from both sides. Garnish with coriander leaves.
Serve hot with chapatti or whole wheat bread.


Energy: Approx. 100 Kcal
Proteins: Approx. 6 gm

Kardai Bhaji:


1 bunch of Kardai leaves
2 Tbsp besan
5 – 6 garlic cloves – chopped
2 Tsp oil
Salt to taste
Chilli powder to taste
Mustard seed, asafoetida and turmeric powder for tadka.


Take Kardai leaves and discard the stems. Wash thoroughly and cut roughly. Pressure cook with little water till 1 whistle. Drain the water and keep it aside.
Add besan flour, salt and chilli powder. Mix thoroughly.
Put it in kadai and cook well.
Heat the oil and add mustard seeds. When mustard seeds begin to crackle, add chopped garlic, a pinch of asafoetida and turmeric powder.
Add this tadka to the cooked kardai.
Serve hot.


Energy: Approx. 70 – 75 Kcal
Proteins: Approx. 1 gm

Fish hariyali Tikka:


Fish fillets 100 gm cut into 1½ – 2 inch pieces
1 katori Fresh coriander leaves
1 katori Fresh mint leaves
½ katori spinach leaves
1 green chilli
1 Tsp lemon juice
1 Tsp ginger-garlic paste
1 Tsp oil
Salt to taste


Wash the fish pieces. Marinate the fish pieces with lemon juice, salt and ginger-garlic past. Keep it aside for 15 – 20 min. Grind together coriander leaves, mint leaves, spinach leaves and green chilli.
Coat the fish pieces well with this paste and keep it aside for another 15 – 20 min.
Heat 1 tsp oil in a non-stick pan. Place the fish pieces and cook well.
Serve hot.


Energy: Approx. 100 Kcal
Proteins: 20 gm

Tandoor Prawns:


Medium sized prawns 100 gm

1 Katori hung curd

1 Tbsp ginger-garlic paste

1 Tsp chilli powder

1 Tsp Tandoor masala

½ Tsp cumin powder

½ Tsp Coriander powder

½ Tsp Turmeric powder

Salt to taste

2 Tsp o


Clean the prawns thoroughly.

Marinate with all ingredients for 1 hour.

Heat Pan and add oil.

Arrange the prawns in a single layer and cook till golden brown from both sides.

Serve with green chutney.

Energy: Approx. 150 Kcal

Protein: 24 – 25 gm

Note:   High Protein Snack.

            Rich in Omega-3 fatty acids.

Excellent healthy starter for parties.

Healthy Karanji / Gujiya / Ghughra:



1 katori desiccated fresh coconut
½ katori jaggary
½ katori dry fruit powder (4 – 5 cashew, 4 – 5 almonds)
1 Tbsp raisins
½ tsp cardamom powder

½ Katori wheat flour
½ Katori thin sooji
½ Katori milk
1 tsp ghee
A pinch of salt


In a pan mix together the coconut jaggary and dry fruit powder. Heat till it starts becoming sticky. Turn off the heat and add cardamom powder and raisins. In another pan mix together wheat flour sooji and salt. Heat the ghee and add to the flour mixture. Knead well with milk.
Make small puri shapes, add the filling and close the edges nicely to make semi-circle (shape of karanji). Fry well.

Healthy Modak:


1 katori desiccated fresh coconut
½ katori jaggary
½ katori dry fruit powder (4 – 5 cashew, 4 – 5 almonds)
1 Tbsp raisins
½ tsp cardamom powder

1 katori rice flour
1 katori water
1 tsp ghee
A pinch of salt


In a pan mix together the coconut jaggary and dry fruit powder. Heat till it starts becoming sticky. Turn off the heat and add dry fruit powder, cardamom powder and raisins.
In another pan boil water. Add ghee and salt. Slowly mix rice flour. Stir well. Cover and cook well. Turn off the heat. Knead the dough well. Make small rounds and make flat shapes like puri. Fill it with coconut-jaggery mixture and make the modak shape.
Steam for 10 – 15 min in a steamer.


Energy(2 modak): Approx. 70 – 80 Kcal

Amrakhand (Shreekhand with fresh mango pulp):


  • 1 Katori homemade hung curd / chakka
  • ¼ Katori sugar
  • ½ Katori fresh Mango Pulp
  • Saffron to taste
  • Cut fresh mango chunks

Energy: Approx. 300 Kcal (1 bowl)

Proteins: Approx. 8 – 9 gm


  1. Boil ½ liter milk. Let it cool completely. Put 2 – 3
  2. Spoons of curd. Set it aside for 8 – 10 hours.
  3. Tie this curd in a muslin cloth for another 6 – 8 hours. Hung curd / chakka is ready.
  4. Mix sugar, saffron and mango pulp.
  5. Garnish freshly cut mango chunks


    • Mango contains lot of natural sugar. So Amrakhand requires very little added sugar.
    • Mango chunks give a very refreshing test.
    • Mango is extremely rich in vitamin A.

Falooda(for 1 glass):


  • 1 tsp basil / Sabja seeds
  • 1 tsp Falooda Sevai (uncooked)
  • ½ glass skimmed milk (100 ml) – chilled
  • 1 drop of rose essence
  • A few dried rose petals
  • 1 tsp dry fruits – crushed


Energy: 70 – 80 calories

Proteins: 4 – 5 gm


  • Soak basil seeds for 1 – 2 hours.
  • Cook Falooda Sevai.
  • Add a drop of rose essence to chilled skimmed milk and mix well.
  • In a tall glass, add basil seeds, cooked Falooda Sevai and milk in layers.
  • Garnish with crushed dry fruits and rose petals.

Health Benefits:

  • Basil / Sabja seeds are known to have a Cooling / calming effect on Body.
  • Excellent substitute for high calorie fizzy drink.
  • Attractive healthy option for kinds instead of high calorie cold desserts.
  • Excellent low calorie dessert.
  • Healthy drink in hot summer days.
  • Wonderful option for children instead of high calorie snacks
  • No added sugar


Winter is here…on one hand, winter is all the heavy woollen clothes, dry skin, itching here and there, different kinds of creams and moisturizers etc…but on the other hand winter is the season when you feel more energetic, you feel more hungry, your digestion is better…it is indeed the best season to strengthen and increase your immunity. There is a saying in Marathi ‘आला हिवाळा आरोग्य सुधारा’

The foods which boost the immune system are fresh fruits and vegetables, dry fruits, nuts and oil seeds, dairy foods, whole grains, pulses and legumes.

In winter the body burns more calories in order to maintain the core temperature. This is the reason why we feel hungrier and crave for calorie rich foods during winters.

Good foods in winter season:

      • Whole grain cereals and pulses – These are energy giving and protein rich foods respctively. Bajra is said to give warmth to the body.
      • Vegetables –
        • Dark green leafy vegetables – MethiPalakSarson They are very good source of β catotene, calcium and anti-oxidants. These vegetables can be used to make sabji or can be added in dals or parathas.
        • Roots and tubers – Carrots (excellent source of fibre and β carotene), Radishes and Potatoes with skin. Carrots and radishes can be used as salads, can be added in parathas or can be used to make sabjis.
        • Other vegetables – Green peas and beans. These are high protein vegetables.
      • Jaggery – It is highly rich in iron. Jaggary is also said to give warmth to the body. Replace sugar with jaggery wherever possible.
      • Fresh and Dry fruits –
        • Amla – Fresh amlas are widely available during winter season. Amla is the best source of Vitamin C, a powerful anti – oxidant. Amla Suparimurambamoravalaamla candy
        • Dates – Along with providing energy and warmth, dates are very rich in iron.
      • Til – Good source of Calcium, It is said to provide warmth. It can be used in the form of laddooschikkis or can be sprinkled on salads.
      • Ginger – Both fresh and dry ginger are very warming. Fresh ginger can be added to tea, dals or vegetable curries. Dry ginger can be added to milk, laddoos
      • Spices – Spices like mustard seeds, asafoetida, fenugreek seeds, black pepper etc are said to give warmth to the body. They give nice flavour to the food and stimulate appetite.
      • Turmeric – It is a powerful immunity booster and is said to have anti – microbial properties.
      • Onion and Garlic – Both have anti – oxidant properties and enhance the flavour of foods.

    Enjoy winter to the fullest!!

Caution: People with metabolic problems like Diabetes, Hypertension, Raised Cholesterol etc. must consult the dietitian.

Christmas and a Happy New Year Diet

Some tips while you plan Christmas / New Year party snacks –

  • Always prefer homemade snacks. When we make snacks at home we are sure about the quality of the raw ingredients.
  • Keep an eye on sugar.
    • Use natural sweeteners like organic jaggery or honey wherever possible.
    • Use nuts and dry fruits while preparing sweets. Nuts and dry fruits are excellent source of many micro – nutrients.
    • Try switching to whole wheat flour or ragi flour while preparing cakes.
    • Avoid artificial sweeteners – There are a lot of artificial sweeteners available in the market. Many people tend to overeat and end up eating more calories as they are under false sense of security.
  • Keep an eye on the use of oil and ghee.
    • Don’t re-heat or re-use the oil / ghee – Re-heating causes chemical changes in oil or ghee and production of free radicals and trans fat which are very dangerous to health.
  • Avoid maida – Use whole wheat flour instead of maida.

Some tips for your daily eating during Christmas week –

  • Start your day with healthy breakfast. This will help to avoid eating at irregular times and will prevent overeating.
  • Have at least one fresh fruit every day. Include seasonal fruits like apples, pears and pomegranates, oranges, sweet limes etc. The natural sugar present in fruits helps to control the craving for sweets. And the fibre in fruits keeps your gastro-intestinal tract healthy. Indigestion, acidity, gases etc can be avoided.
  • Have at least one bowl of salad every day.
  • Include good proteins in both your meals – pulses, legumes, home made fresh curd or buttermilk.
  • If you eat non – vegetarian food include eggs, chicken and fish in controlled portions.
  • Stay well hydrated.

 Some tips while planning a party or a get – together – o-

  • Don’t skip your meal – Have a fresh fruit or a bowl of salad before you go to the party or get – together. This will help you to avoid overeating while enjoying the party.
  • Watch your portion sizes – While you serve yourself, serve with just sufficient food or a little less may be. This will help to avoid acidity, indigestion you might face later due to overeating.
  • Have at least one meal which is easy to digest. Add lots of fibre to this meal.
  • Avoid cold drinks – 1 glass of cold drinks contains about 8 – 10 glasses of sugar.
  • Stay well hydrated.
  • Avoid smoking and alcohol.

Some other important tips –

  • If you exercise regularly continue to do so even during festive season and if you don’t a light walk or any other light activity will surely help improve your digestion.
  • Innovative gift ideas – Think of some gifts like classic books, small bags, purses etc. for your loved ones instead of mithai boxes.

Let enjoyment and health go hand in hand while celebrating this Chritstmas and new year…

The word Panchamrut is derived from Sanskrit; ‘Panch‘ meaning ‘five’, and ‘Amrut‘ meaning ‘nectar of Gods’ (or mythological beverage of immortality) . It is traditionally used in Pooja as it is considered to be very holy and sacred. After offering it to the God it is distributed as Prasad.

Panchamrut is a blend of 5 ingredients which, when combined together in right quantityenhance the quality of each other and give the best results. Panchamrut is said to have medicinal values which heal and nurture human bodies and increase immunity.

Ingredients of Panchamrut:

  1. Milk (Prefer cow milk) – 5 teaspoons
  2. Ghee (homemade) – 2 teaspoons
  3. Curd (homemade) – 1 teaspoon
  4. Honey – 1 teaspoon
  5. Rock sugar / Khadi sakhar ­– 1 teaspoon


Mix all ingredients well. Use stainless steel or silver katori. Do not use plastic or any other metal.

Consume fresh as its shelf life is only couple of hours. 

Significance of the ingredients:

1.Milk (Cow milk) – Cow’s milk is considered the next best thing after breast milk. Milk is a rich source of proteins, calcium, Vitamins B12 and D.

2. Ghee (Homemade) – Home made ghee is rich in nutrients like fat-soluble vitamins A, D, E, and K, and Omega-3 and Omega-9 essential fatty acids. 
3. Curd (Homemade) – Home made curd is known to have a cooling effect on body. It is an excellent probiotic. Curd contains amino acids and enzymes that help in digestion. It is a good source of calcium and protein.
4. Honey – Pure honey contains fructo-oligosachharides which help improve the gut flora and help in digestion.
5. Rock Sugar / Khadisakhar – It provides energy and enhances qualities of other ingredients.

Health Benefits:

1.      Improves Immunity

2.      Improves physical strength

3.      Promotes Emotional and Mental Health

4.      Improves skin and hair complexion

5.      Brain tonic – It is said to have good effect on intelligence, memory, grasping power and creative abilities.  

Recommended Daily intake: 1 – 2 teaspoons every day

*People suffering from chronic ailments like Diabetes, High Blood pressure, High Cholesterol, kidney disorders etc. should consult physician / dietitian before consumption.


  • 1 katori oats
  • 1 katori dates
  • ½ katori dried figs
  • 1 Tbsp cashew powder
  • 1 Tbsp almond powder


Dry roast the oats. Blend well in blender. Chop dates and dried figs into small pieces. Blend together oats powder, dates and dried figs. Add Cashew powder and almond powder. Roll into small laddoo shapes.



  •  All natural ingredients
  •  No added sugar
  •  No added fat
  •  Gluten free


  • 2 cups ragi flour
  • ½ cup powdered almonds
  • 1 cup jaggery powder
  • ½ cup ghee
  • ¼ tsp cardamom powder
  • ½ cup dink (edible gum) powder

Procedure:     Heat ghee in a pan. Roast ragi flour. Add powdered almond and roast for some more time. Add edible gum powder. Add jaggery and cardamom powder. Set in a square tray. Cut in square / rectangle or diamond shape. 



  • Rich in Fiber
  • Rich in Iron
  • Rich in Calcium
  • Excellent Snack for Kids


  • 250 gm jowar flakes
  • ¼ katori peanuts
  • ¼ katori dry coconut flakes 
  • ¼ katori phutani dal
  • 8 – 10 curry leaves
  • 5 tsp oil
  • ½ tsp salt
  • ½ tsp rai
  • ½ tsp turmeric powder
  • ½ tsp red chili powder
  • A pinch of hing


Dry roast jowar flakes. Heat oil in a kadhai. Dry roast peanuts, coconut flakes and phutani dal. Add rai, hing, curry leaves and turmeric powder. Add jowar flakes. Add salt, chili powder and all other ingredients.  Mix well and enjoy.  


   Healthy alternative to rice flakes or puffed rice chivda

  • Gluten free
  • Good fiber content
  •  Low calorie


What Are Key Principles of Healthy Eating?

  1. Variety: Include a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet to ensure you’re getting a diverse array of nutrients.
  2. Balance: Strive for a balanced distribution of nutrients across your meals. Aim for a mix of carbohydrates, proteins, and fats to provide your body with the energy it needs.
  3. Hydration: Don’t forget the importance of staying hydrated. Water is essential for digestion, circulation, and maintaining healthy skin.

What Are Tips For Healthy Eating ?

Shop Smart: Fill your pantry and fridge with nutritious options. When you have healthy foods readily available, you’re more likely to choose them.

Cook at Home: Cooking at home allows you to control the ingredients and cooking methods, making it easier to prepare nutritious meals.

Read Labels: Learn to read food labels to identify hidden sugars, excessive sodium, and unhealthy fats in packaged foods.

What are Delicious and Nutritious Recipes ?

Rainbow Quinoa Salad: A vibrant salad featuring quinoa, mixed veggies, and a zesty lemon vinaigrette.

Creamy Avocado Smoothie: A creamy and nutritious smoothie made with avocado, spinach, banana, and almond milk.

Baked Salmon with Roasted Asparagus: A heart-healthy dish featuring omega-3-rich salmon and fiber-packed asparagus.

What If we follow Health Tips?

* Improves Immunity.

* Improves physical strength. 

* Promotes Emotional and Mental Health.

* Improves skin and hair complexion.

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