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Ingredients-

• Ragi – 2-3 Tablespoon
• Water- ½ cup
• Cocoa powder – 1-2 tablespoon
• Cold milk- 2 cups
• Sugar (Honey) – 1 spoon

Method-

Take ragi flour in a sauce pan add in water and mix well so no lumps is formed cook it on low heat till it thickens. Take off heat and add cocoa powder- let it cool. Take in blender add honey/ sugar, milk blend till creamy. Pour in a glass and chill before serving.

Note- Ragi is also a rich source of fiber and helps lower cholesterol level. Ragi is best food for weight control, diabetes and a cooling the body.

Ingredients- 

• Garlic- ½ cup chapped
• Vegetables stock – 4 cup
• Onion- ½ cup chopped
• Paneer – 4-5 pieces
• Oil- 1 tablespoon
• Oats powder- 1 tablespoon

Method-

• Peel and cut the garlic.
• Heat oil in a pan and add onion and garlic.
• Fry till they get light brown.
• Add oats powder and fry for 3 minutes.
• Now pour stock and boil it.
• Add salt, pepper, parsley and green garlic.
• Cook on low flame for 25-30 min.
• Add paneer piece.

Note- garlic has antibacterial, antivirus, antifungal and antioxidant properties. Garlic are very good for keeping your body healthy. Garlic is a great food for heart health. It helps blood flow, lowers cholesterol and stops heart disease.

Ingredients-

• Oat – ½ cup
• Ragi (roasted) -3 spoons
• Cold milk- 2 cups
• Fruits – 4-5 Blue berries, 4-5 Black currants, ½ Banana and 2 Strawberry
• Honey- 1 spoon

Method- In a blender, add milk, oats, banana, blueberries, ragi malt, honey and strawberries. Blend until smooth. You can also add little bit of sugar of honey if you like.

Note– Along with oats this is the one of the most nutritious food and one of the easy one to digest. It is rich in calcium and protein and also has good amount of iron and other minerals.

Fruits that contain vitamin C will help defend your skin against damaging free radicals. Vitamin C is a powerful antioxidant that is naturally found in the skin.

Ingredients- 

• Chickpea – 350 gm (soaked overnight)
• Salt – To taste
• Extra virgin oil – 15ml
• Onion- 3 medium onion (thinly chopped)
• Coriander- 1 cup chopped
• Black pepper- 5
• Lemon juice – 1 tablespoon

Method

• Boil chickpea in salted water in sauce pan; remove the foam with a spoon appearing over boiling peas.
• Add olive oil, onion, chopped parsley and black peppercorn. Mix well, cover and cook until peas turn soft enough to be mashed easily.
• Mash the peas and squeeze lemons.
• Sprinkle salt and remaining parsley.
• Stir well and serve hot.

Note –

• Chickpea are excellent sources of protein.
• Help control blood sugar levels.
• Improves digestion.
• Helps protect against heart disease and cancer.
• Provides essential vitamins and minerals.

Ingredients-

• Rice- ½ cup parboiled
• Urad dal – ¼ cup
• Fenugreek seed (methi)- 6-8
• Barley- ¼ cup
• Salt to taste
• ½ cup finely chopped mixed vegetables

Method –

• Wash and soak the rice, urad dal and fenugreek seeds in lukewarm water for 2-3 hours. Drain and keep aside.
• Wash and soak the barley separately in lukewarm water for 2-3 hours. Drain and keep 1 tablespoon barley aside.
• Drain the rice, urad dal and fenugreek seeds and grind along with the remaining barley in a mixer to a smooth paste.
• Cover and keep aside for 3-4 hours to ferment.
• Add the salt and mix gently.
• Apply a little water on the idli moulds and spoonfuls of the better into them.
• Sprinkle a little barley and 2 teaspoon of vegetables over each idli and steamer for 20 minutes.
• Unmould the idli when slightly cool and serve immediately

Note-

• Barley is high source of fiber.
• Helps improve digestion.
• Prevents heart disease.
• Provides antioxidants.
• High in vitamins and minerals