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VIEWS 3417

Energy (kcal) - 30

Protein (g) - 1

Carbohydrate (g) - 5

Fat (g) - 2.5

Khyati's Health-O-Meter Says:

This Bengali dish is made of mixed vegetables. Best low-calorie recipe with a lot of nutritional benefits as it contains vegetables rich in vitamins & minerals. Poppy seed's addition makes this recipe rich not only in taste but also it is a good source of minerals like calcium & zinc.

  • Vegetables [Bitter gourd, White radish, Ridge gourd, Sweet potatoes, Broad beans, Drumsticks and brinjal] [cut into 1 inch pieces each]  - 100 g [I cup] 
  • Oil - ½ tsp
  • Poppy seeds [khuskhus/posto] - 1 tsp
  • Mustard seeds - ½ tsp
  • Ginger -  ½ inch piece
  • Panch phoran [jeera, mustard seed, methi seed, saunf, kalonji] - 1 tsp
  • Bay leaf - ½ no.
  • Salt - As per taste
  • Water - as required
Step 1 Wash and cut the bitter gourd into thin roundels.  Step 2 Heat ¼ tsp. oil in a pan and stir fry bitter gourd slices lightly. Keep aside. Make a thick paste of poppy seeds, mustard seeds, and ginger. Step 3 Heat the remaining oil in a kadhai. Add panch phoran and bay leaf. When the seeds start to crackle, add the chopped vegetables and stir lightly. Step 4 Add the ground spices and stir for five to seven minutes. Add a ½ cup of water and cover. Cook on medium heat stirring occasionally till vegetables are almost cooked. Step 5 Add the bitter gourd and salt. Cook for another two minutes till gravy is not too thick or too dry. Step 6  Serve hot.


10 FEB 2018
VIEWS 3417


Baked Modaks

No one would ever miss having modaks, during the Ganesh Chaturthi festival, they are high in calories, but still the nutrition we get from coconut & jaggery can't be avoided. Fresh coconut is a quick source of energy & it also improves digestion & absorption of nutrients. They also keep your skin & hair healthy. Jaggery is also a good source of iron, thus good for anemics. If we neglect the number of calories, then 1 modak a day is always better than the chocolates or sweets which we get in the market.

Mattar Paneer

This recipe can be called the powerhouse of nutrition as they contain green peas. High in protein, fiber and micronutrients and low in fat, peas are considered one of the best for weight management. They are known to improve one's immunity, provide high energy and also have anti-aging properties. Their antioxidants and anti-inflammatory agents prevent or reverse insulin resistance. Accompanied with paneer, adds on to the protein and calcium content of the dish, making it a good vegetable to be had with hot roti for lunch or dinner.

Crunchy Vegetable Stir Fry

Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed. Eating foods with a natural fiber like broccoli can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer. Cauliflower, one of the several cruciferous vegetables, is an ideal weight-loss companion for meatless meals.