Healthy Recipes for optimal health

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Healthy Recipes : Vegetable Ball in Tasty gravy

Healthy vegetable recipe

Healthy vegetable recipe

This Sunday my daughters liked to have this recipe as they love Chinese type dish very much.All veggies in this have  good nutrients & the elders will love it also.My family love it to have with basmati rice.Once I made this in my daughter’s Birth Day,and their friends loved it!They just don’t want to believe that it was made from veggies.Because it’s very hard to make the children eat vegetable.if you like it please share it with me.


For the balls:

2 medium carrots
2 medium Potato
100 gram green bean
100 gram cabbage
200 gram wheat bread
1 tablespoon tomato sauce
1/2 teaspoon salt

For gravy:

1 tablespoon vegetable oil
2 large onion(cut in large piece)
1 green Capsicum(cut in large piece)
1 tablespoon corn starch
1/2 cup tomato sauce
1/4 cup soy sauce
1 cup water
1/2 tablespoon ginger
1/tablespoon garlic
2 piece green chili


For the balls:

Boil vegetable in pressure cooker. After boiling reduce excess water.Mix veggies with tomato sauce and salt.make small balls. Deep fry them.Keep Aside.

For gravy:

Heat oil in nonstick pan.Stir fry the onion, chili, & capsicum for 10- 15 minutes.Add the sauces .After 5 minutes add water and cornstarch. Boil for 5 minutes.pour it on the balls.Serve hot.

Nutritional Information:
6 Servings
Amount Per Serving
Calories 224.2
Total Fat 3.5 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.1 g
Cholesterol 0.3 mg
Sodium 1,098.6 mg
Potassium 676.5 mg
Total Carbohydrate 44.1 g
Dietary Fiber 7.1 g
Sugars 3.2 g
Protein 7.1 g
Vitamin A 53.2 %
Vitamin B-12 0.0 %
Vitamin B-6 22.9 %
Vitamin C 79.0 %
Vitamin D 0.0 %
Vitamin E 6.0 %



Alur Dum:Potato(Alu) Dum with Bengal Spices(Vegan Recipe)

Today I have made the Alur Dum or Potato curry with Bengal spices.My Family Loves this recipe very much.I often make this on holiday.This one I especially make for Astami , one auspicious day of the five days of Durga Puja. This is very easy going recipe & kids will love this!You can serve this with rice or Puri or karaisutir kachuri(Green peas Kachori)(made from wheat flour).

Durga Puja Recipe:Alur Dum

Durga Puja Recipe:Alur Dum


1 lb(1/2 kg) Potato(half boiled)
2 tablespoon vegetable oil
1/4 teaspoon cumin seed
1 piece red chili
1/2 tablespoon cumin powder
1/4 tablespoon chili powder
1/4 tablespoon turmeric powder
2 medium onion chopped
1/2 tablespoon salt
1/2 teaspoon garlic paste
1/2 teaspoon ginger paste
3 tablespoon tomato sauce(if you don’t want to use sauce then use fresh 1 piece tomato)
3 cups water
2 tablespoon coriander leaf (chopped) for garnish


1.Heat the oil in a skillet.
2.Add cumin seed and 1 chili .Stir for 2 minutes
3.Add onion and stir for another 3 minutes
3.Add potato & remaining ingredients except for water.Stir for 10 minutes.
4.Add water.Boil it on high heat until the gravy gets thicker nearly for 10 minutes
5.Pour it into a serving pot and garnish with coriander leaf.
6.Serve with rice or puri .


Duration:25 minutes

Nutritional Information:
6 Servings
Amount Per Serving
Calories 212.6
Total Fat 5.2 g
Saturated Fat 3.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 679.9 mg
Potassium 1,016.6 mg
Total Carbohydrate 38.7 g
Dietary Fiber 6.2 g
Sugars 2.8 g
Protein 4.5 g
Vitamin A 19.3 %
Vitamin B-12 0.0 %
Vitamin B-6 36.0 %
Vitamin C 111.1 %
Vitamin D 0.0 %
Vitamin E 4.5 %


Healthy Indian recipes : Coconut Besan Barfi

Coconut Besan Barfi

Coconut Besan Barfi

happy Diwali/Dipaboli

happy Diwali/Dipaboli

Hello all , Today is Diwali ( 13 Th November , 2012 ) , I plan to start my healthy food and recipes blog . I have worked for many international health and nutrition projects . So I plan to start my blog with my new ideas about Indian recipes .

Today I have made a delicious dessert especially for Diwali Occasion . This is a very easy to make recipes.My family enjoyed it too ! You can store it in an air tight container.

Ingredients :

1. 3 Cups ( 24 oz ) Gram flour or chickpea flour ( Besan )
2. 2 cups fresh coconut crust
3. 1/4 cup ghee(if you want to make it vegan use almond butter)
4. 1 cup milk(for vagan use almond milk)
5. 1/2 cup Caju ( 50 gm/1.5 oz )
6.3 cups sugar

Preparation :

1. Mix all the ingredients except ghee .
2. Heat the ghee in a non-stick pan and pour the mixture .
3. Stir continuously until mixture get sticky and turn light brown color .
4. Grease a tray and pour the mixture on it
5. Keep the tray for sometime in the fresh air for cooling and keep until it gets hard
6. Cut it in suitable shape and serve
Enjoy !!!

Duration : 40 minutes

Nutritional Information:
24 Servings
Amount Per Serving
Calories 184.5
Total Fat 4.8 g
Saturated Fat 3.3 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.1 g
Cholesterol 5.2 mg
Sodium 13.0 mg
Potassium 39.6 mg
Total Carbohydrate 33.4 g
Dietary Fiber 1.9 g
Sugars 27.2 g
Protein 3.2 g
Vitamin A 0.8 %
Vitamin B-12 0.6 %
Vitamin B-6 0.4 %
Vitamin C 0.8 %
Vitamin D 1.0 %
Vitamin E 0.3 %