Food -------------------Fiber Content in Grams


Grains:

Oats: Nutritional value per 100 grams
 Oatmeal, ----------------------------1 cup 3.98  
Energy 390 kcal / 1630 kJ  
Carbohydrate 66 g  
Dietary fiber total 11 g
   - Beta glucan 5 g
   - Insoluble 6 g   
Total fat 6 g
   - Saturated 1.217 g
   - Monounsaturated 2.178 g
   - Polyunsaturated 2.535 g
   - Cholesterol 0 g   
Protein 17 g
Minerals  
Calcium 54 mg
Iron 4.72 mg
Magnesium 177 mg
Phosphorous 523 mg
Potassium 429 mg
Sodium 2 mg
Zinc 3.97 mg
Copper 0.626 mg
Manganese 4.916 mg  
Vitamins  
Vitamin C 0 mg
Thiamin (B1) 0.763 mg
Riboflavin (B2) 0.139 mg
Niacin 0.961 mg
Pantothenic acid 1.349 mg
Vitamin B-6 0.119 mg
Total folate 56 mcg
Vitamin B-12 0 mcg
Vitamin A 0 IU
Retinol 0 mcg  
Amino Acids  
Tryptophan 0.234 g
Threonine 0.575 g
Isoleucine 0.694 g
Leucine 1.284 g
Lysine 0.701 g
Methionine 0.312 g
Cystine 0.408 g
Phenylalanine 0.985 g
Tyrosine 0.573 g
Valine 0.937 g
Arginine 1.192 g
Histidine 0.405 g
Alanine 0.881 g
Aspartic acid 1.448 g
Glutamic acid 3.712 g
Glycine 0.841 g
Proline 0.934 g
Serine 0.750 g
Food -------------------Fiber Content in Grams
Oatmeal, ----------------------------1 cup 3.98
Whole wheat bread, ---------------- 1 slice 2
Whole wheat spaghetti, ------------- 1 cup 6.3
Brown rice, -------------------------1 cup 3.5
Barley, ------------------------------1 cup 13.6
Buckwheat, -------------------------1 cup 4.54
Rye, --------------------------------1/3 cup 8.22
Corn, -------------------------------1 cup 4.6

Oat Paneer Potato Paratha : Main Course

Oat Paneer Potato Paratha

Prep time: 15-20 mins
Cooking Time: 20 mins 
Serving 4-6 people

Ingredients:
Potato 4 pcs boiled and meshed
Paneer 2 cups meshed
Oat 1 cup
Chili-ginger paste 1 tsp
Salt to taste
Turmeric - 1tsp
Dry Mango Powder 1 tsp (Aamchur Powder)
Chopped coriander 1 cup
Dough for Paratha (Aatta):
Whole wheat flour 3 cups
Salt to taste
Oil 1tbsp
Water 1/2 to 1 cup

Method: 
1. Take a wide mouthed container, add boiled and mashed Potato, meshed Paneer and Oat and add green chili- ginger-paste, turmeric, Dry Mango Powder, Chopped coriander, Salt. Mix all to gather and make small round balls. 
2. Take the whole wheat flour in a large bowl to make dough add salt and ½ cup water if required add more.
3. Divide dough into 8-10 parts & make round balls enough to roll like chapattis. 
4. Roll each ball like chapattis then put one ball in the center of the chapattis collect all the dough parts together see the picture then roll like a stuff paratha. Put on the pre-heated pan on the stove. When one side becomes brown put little 1/4 tsp of oil on it, then flip on the other side and same way apply 1/4tsp of oil on it.

5. When both sides are done, your hot Oat Paneer Potato paratha will be ready. Serve them hot with Yoghurt or any pickles or Black dal or salad.
Serving:
You can serve with curd, pickle,salad or black lentil (dal). 
Health Tips for the Oat:

1.Lower Cholesterol Levels
2.Unique Oat Antioxidants Reduce Risk of Cardiovascular Disease
3.Prevent Heart Failure with a Oat Breakfast
4.Significant Cardiovascular Benefits for Postmenopausal Women
5.Oats and Other Whole Grains Oats and Other Whole Grains Stabilizes Blood Suga
6.Boosts Immune System 
7.Prevents Breast Cancer

Bajra-Methi-Partha: Main Course

Bajra-Methi-Partha:
Preparation Time: 15 mins
Cooking Time: 25 mins
Makes 10 mini paratha

Ingredients:
2 cups finely chopped fenugreek (methi) leaves
1 cup bajra (black millet) flour
1/4 cup jowar (white millet) flour
1 tbsp whole wheat flour 
½ cup jaggery (Gud) (optional)
1 tsp chilli powder
1/4 tsp asafoetida (hing)
1 cup curd (dahi)
1 tbsp ginger-green chili paste
1 1/2 tsp garlic (lehsun) paste
1 tsp sugar
Salt to taste
5 tsp oil for paratha

Method:
Combine all the ingredients along with 2 tsp of oil in a deep bowl and knead into a soft dough, using curd. If required use water. 
Divide the dough into 10 equal portions and pat each portion into a 50 mm. (2”) diameter and 1 cm thick circle.
Heat a pan (griddle) and cook paratha on a medium flame using ½ tsp of oil, till they turn golden brown in colour from both the sides.
Repeat the same to get 9 more parathas. 
Serve them hot with curd.


For Serving:
Curd (dahi), Green Chutney, or Pickle 
Tip:
You can also deep-fry these paratha (make it in small size and thick) in hot oil till they turn golden brown in color.
Bajra and jaggery are an iron rich and fibre-rich Paratha made with Methi leaves (fenugreek leaves) and bajra flour. You can serve with curd, or green chutney or pickle. Even though this is a pan recipe, I must admit that the deep-fried version tastes even better, which we call vadai. 

Cooked Rice chilla (Pudla or Dosa) Breakfast

Cooked Rice chilla (Pudla or Dosa)

Prep time: 10-15 mins
Cooking Time: 10 mins 
Serveing 4-6 people

Ingredients:
2 cups cooked rice Tip: If you have leftover rice that also you can use.
1 cup Gram flour(Besan flour)
1 cup curd
1 cup chopped Methi leaves (fenugreek)
1 tsp giner- chili paste
1 tsp red chili powder
1/2 tsp turmeric powder
Salt to taste
Oil to make chilla
Method:
Take one big bowl in that add cooked rice,Gram flour,curd, and chopped methi leaves. Mix all to gather. Then add all the other ingredients except oil. 
Mix well. Add 1/2 cup of water if required.
Now making Chilla,Use a non-stick flat-pan and place on medium-high heat. 
To check if the pan is ready, put a few drops of water on it. If the water sizzles right away, the flat-pan is ready.
Next pour about 1/2 cup of the mixture on the pan and spread evenly with a back of spoon. Starting from the center, spread in circular motion outwards until it is evenly spread. 
When batter start drying. Put 1/2 teaspoon of oil and spread over gently, using a flat spatula. Lift the puda from one side using a flat spatula (A flat spatula makes it easy to flip the chilla). Flip the puda when it turns golden-brown.
Next, press the chilla lightly with the spatula all around so the puda cooks even.  
Tip:Spresd the batter quick, otherwise batter start drying and cannot be spread.
Serve with: You can serve the chilla with yogurt, green chutney, spicy pickles, or ketchup.

Pav Bhaji (Mumbai's street chaat food)

Pav Bhaji:
Prep time: 15-20 mins
Cooking Time: 20 mins
Serveing 4-6 people

Ingredients for the Pav or Brown bread: 
12 slice of Brown Bread or 10 pav
4 tbsp butter or Nonstick pan
1 tsp pav bhaji masala or garlic dry chutney to sprinkle on the bread or pav to make it more  testy (optional)
Tip: Brown pav is also available in the market now a days.

Ingredients for the bhaji:
1 1/2 cups potatoes, boiled removed skin and mashed
1 cup cauliflower, finely chopped
1 cup Bottle guard Peeled and chopped
1/2 cup green peas
2 cups onion, chopped
1 cup capsicum, finely chopped
3 cups chopped tomatoes
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
2 tbsp pav bhaji masala
1/2 tsp black salt (sanchal salt)
regular salt to taste
4 tbsp butter or 1 tbsp olive oil
2 to 4 whole dry kashmiri red chillies , soaked in warm water for the Red color
Tip: Kashmiri chilli is not spicy and that will give you nice red color for your food
4 to 6 cloves garlic
Method: For the bhaji
Boil the cauliflower, green peas(fresh green peas are good but if you don't get you can use forzen also) and Bottle guard in the pressure cooker for 2 vessels. Keep the excess water a side and use it in the bhaji to boil.
Heat the oil or butter in a large pan, add the onion and sauté for 2 minutes. Then, add capsicum and the prepared chilli-garlic paste and sauté till the onion softens.
Add the tomatoes and simmer till the oil separates.
Add the turmeric powder, chilli powder, pav bhaji masala, black salt and salt and cook for 4 to 5 minutes.
Add the boiled vegetables and potatoes and mash thoroughly using a potato masher, add the excess water which we boiled the vegetables.
Cook for 10 mins while cooking make sure you cover your bhaji with the lid because your bhaji will go on your kitchen wall.
Method: For the pav or Brown Bread
Slice each pav into 2 horizontally. Apply a little butter to each side and sprinkle with a little garlic dry chutney or pav bhaji masala, if desired.
Heat a large tava and cook the pav or bread on both sides till the pieces are lightly browned.
For serving:
1 large sized onion chopped
4 lemon wedges or slices
1 tbsp chopped coriander (dhania)
Serve the hot bhaji in the plates and top with the onion and coriander.
Serve with the hot pav and lemon wedges.
Tips: Pav bhaji masala (ex: Everest, Bhadsha, MDH or homemade.....so on) is a spice blend which is readily available at most grocery stores. Pav Bhaji is the most healthy vegetable chaat dish. It has lots of nutritional value.

Dips: Hummus,Curd and Cheese,Guacamole

Dips of the day: Three types which I have prepared at home....

Dips Of the Day

DIP-1 : Hummus

Brut: 10-20 hours (soak chickpeas) . 
Preparation Time: 15-20mins
Cooking Time: 15 mins
Makes 1 1/2-2 cups
Ingredients:
1 cups dried chickpeas (the smallest you can find)
1/2 cup tahini sauce Tip: Tahini sauce is made out of Sesame seeds (recipe is there below). 
juice from 1 to 11/2 squeezed lemons
6-8 garlic cloves
salt
2 tabsp olive oil (you can reduce the quantity but raw olive oil is very healthy)
1 tbsp chopped parsley
2 cups of water
2-3 olive for decorations
Method:
1.Wash the chickpeas several times, until the water is transparent. Soak them in clean water over night. The grains should absorb most of the water and almost double their volume.
2.Tip: Do not cook in pressure cooker. Wash the chickpeas well and put them in a large pot. Cover with water, NO salt. Cook until the grains for 15-20 mins. When you pressed between two fingers it should become little soft. Remove the peels and foam which float over the cooking water. When done, drain grains and keep the cooking water.
3.Let it get little cold. Put the chickpeas into a food processor and grind well. 
4.Add the tahini sauce, water and the rest of the ingredients in the food processor until you get the nice and smooth texture. If the Hummus is too thick, add some of the cooking water. 
5.Serve with some good olive oil, olives, chili powder and chopped parsley.
Tip: you can eat with pita bread, Bread stick, Salad, you can use as a sndwhich spread and so on. To solve the gas problem,you should soak the chickpeas in clean water for 10-15 hours, switch them at list once, and take off the foam that appears over the boiling water during the cooking. There is nothing like good, healthy, homemade hummus. 

Tahini sauce: Take 1/2 cup of sesame seeds. First roast sesame seeds then soak in the 1/2 cup of water and add 2 tsp of olive oil and make a fine paste in the blender if you want to keep it for the long time add some salt to it. 

Dip-2 :Curd and Cheese
Preparation Time: 10mins
Cooking Time: none 
Makes 1 1/2-2 cups
Ingredients:
1 cup hung curd Tip: keep your curd in to muslin cloth
1 cup grated carrots
1 cup chopped onion
1/2 tsp of grated garlic
1 tbsp cream cheese
2 tsp chopped coriender
salt to taste add 1/4 tsp of black salt also (which will give you good taste)
Method:
Tie the curds in a thin muslin cloth. Hang and allow the water to drain out for 1 hour.
Add the remaining ingredients and mix well.
Serve cold. 
Accompaniment: carrot, cucumber, capsicum, celery sticks or unhealthy option: chips
Note : Each salad stick contains less than 1 calorie
Tips: This low-calorie cheese dip is a tasty substitute for cheese and cream dips which are high in fat and cholesterol.

DIP-1 : Guacamole 

Prep time: 10 minutes

Cooking Time: none 
Makes 1 1/2-2 cups
INGREDIENTS:
2 ripe avocados
1/2 red onion, minced (about 1/2 cup)
1-2 chiles paste
2 tablespoons cilantro(coriendier) leaves, finely chopped
1 tablespoon of fresh lime or lemon juice
1/2 teaspoon coarse salt or regular salt
1/4 tsp of freshly grated black pepper
1/2 ripe tomato, seeds and pulp removed, chopped
Serve with tortilla chips.
METHOD:
1 Cut avocados in half. Remove seed. Scoop out avacado from the peel, put in a mixing bowl. 
2 Using a fork, mash the avocado. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness. Be careful handling the peppers; wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes with your hands for several hours. Keep the tomatoes separate until ready to serve. Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste.
3 Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it. Refrigerate until ready.
4 Just before serving, add the chopped tomato to the guacamole and mix.
Tip:For a very quick guacamole just take a 1/4 cup of salsa and mix it in with your mashed avocados. You don't need to have tomatoes in your guacamole. To extend a limited supply of avocados, add either sour cream or cottage cheese to your guacamole dip.  

(Chaat Recipes) Ragda with Oat-Patties With Chutney Recipes

Ragda with Oat-Patties (Chaat Recipes)
By Trupti Parikh

Preparation Time: 20 mins
Cooking Time: 90 mins Tip: This time will include your chutney making also.
Makes 6 servings

Ingredients:
For The Ragda:
2-3 cups vatana (dried green/white peas) 
3/4 tsp turmeric powder (haldi)
1-2 tsp chili powder
2 tsp ginger-green chili paste
1/2 tsp garam masala 
Tip: sprinkle garam masal at the end and then cover with the lid. your aroma will stay in your food.
1lemon juice
11/2 tsp coriander powder
salt to taste
For seasoning (for the Ragda):
1/2 tsp mustard seeds ( rai / sarson)
6 curry leaves (kadi patta) 
a pinch of asafoetida (hing)
2-3 pcs dried chili whole
2 tbsp oil
4-6 pcs garlic cloves
Method: For the Ragda
Soak the dried peas overnight or 6 to 8 hours. You can use fresh green peas (safal) also.
Drain water, add little salt to peas and add approximately 3 to 4 cups of fresh water and pressure cook for 4 whistles or until the peas are soft.Tip: if you add salt while bowling your peas will get taste and it will cook fast.
Prepare the tempering by heating the oil, adding the mustard seeds, curry leaves, asafoetida, dried chili whole, garlic cloves, 1/2 tsp red chili powder and stirring till the mustard seeds crackle.
Add other ingredients coriander powder, garam masala powder, ginger-green chili paste, turmeric powder (haldi), salt to taste to the ragda adding more water required. 
Mix well mashing some of the peas slightly so that the gravy becomes thicker. Add lemon juice. 
Simmer for 10 minutes and keep aside.

Ingredients:
For The Patties:
750 grams potatoes (boiled and meshed)
1 tbsp cornflour or sooji (Semolina or Rava) (optional - if you want to deep fry then it's needed)
2 cups of Oat
1/4 cup chopped coriander (dhania)
12 ginger (adrak)
1/2 tbsp lemon juice or Dry Mango powder (aamchur powder)
1/2 tsp garam masala
1/2 tsp turmeric powder
Salt to taste
Method: For the patties
Boil, peel and mesh the potatoes.
Add oat, chopped coriander, all the above ingredients and corn flour and knead to soft dough.
Divide into 12 equal portions and keep aside.
Roll out each portion into a 75 mm. (3") diameter circle. Place a portion of the ground filling mixture on each circle.
Bring together the edges in the centre to seal the filling inside the potato and oat patties.
Press lightly on top to make a patty.
Repeat to make the remaining 11 patties.
Roll all entire patty around the oat.
Shallow fry on a non-stick pan till the patties are golden brown and crisp. (Oil is optional)
Tip: If you use non-stick pan you need only one spoon of oil. Same patty you can use as a snacks also. If you are making burger at home this patty will help for your healthy option.
How to serve:
For serving, place 2 patties on a plate and pour the ragda over it.
Top with all three chutneys. (Below I have given the recipe for the chutney)
Add chopped onion, tomato and chopped coriander.
You can add some curd also.
Sprinkle the sev.
Serve immediately.
Tips: For crisper patties, use old potatoes or a variety commonly called "chips" potatoes".
You might need to add some more cornflour to the potatoes if they are not dry enough.


Recipe for all the chutney: 


1. Recipe of green chutney:
Preparation Time: 10 mins
Cooking Time: None
Makes 1 cup
Ingredients:
1 cup chopped mint leaves (phudina)
1 cup chopped coriander (dhania)
1 to 2 tbsp lemon juice
4 to 6 green chilies
1 tsp ginger paste
Salt to taste
1tsp olive oil 
1tbsp water
Tip: Olive oil will keep your chutney green in color and gives good texture.
Method:
Combine all the ingredients and grind to a smooth paste in a mixture in fine paste.
Refrigerate and use as required.


2. Garlic Chutney:  
Dry coconut imparts a nutty and oily taste to the chutney. This chutney is also popularly known as vada pav chutney.
Preparation Time: 10 -15 mins
Cooking Time: 2 mins
Makes 1/2 cup 
Ingredients:
4 garlic pods 
20 whole red chilies roasted
2 cups grated coconut dry
2tbsp of dry coriander powder
1 tbsp ghee
Salt To Taste
Tip: Ghee will make chutney mild. or you can use olive oil or any which you use at home
Method: 
First pill all the garlic. Combine all the ingredients and grind to a smooth paste in a mixture in fine paste. Keep it in the glass or plastic tight box.


3. Sweet dates and tamarind Chutney: 
Preparation Time: 15-20 mins
Cooking Time: 5 mins
Makes 1 1/2 teacups
Ingredients:
200 gms dates (khajur)
100 gms tamarind (imli)
1/2 tsp chili powder
1/2 tsp roasted cumin seeds (jeera) powder
1/4 tsp black salt (sanchal)
salt to taste
2 cups water
Method:
Remove seeds from the dates or buy seedless dates and tamarind, wash and add 1 teacup of hotwater. Leave for 2 hours.
Cook for 5 minutes. Thereafter, blend in a liquidizer and strain.
Add the chili powder, cumin seed powder,salt and black salt.
Mix well. Keep it in the refrigerator.
Use as required.
Tip: If you prepare all the chutney then you can reuse all of them for the next time for example: Bhel poori, sav batata poori, and so on. You have to store in the refrigerator.

Yellow Khaman Dhokla: Gujarati Appetizer

Khaman Dhokla: (Gujarati  Appetizer)

Ingredients:
1 cup besan (bengal gram flour)
1 1/2 tbsp semolina (rava)
4 tsp sugar
1 tsp ginger-green chilli paste
1/2 to 3/4 tsp citric acid (nimbu ka phool) or 1 big lemon juice
salt to taste
2 tsp fruit salt (ENO or soda bicarbonate)

For seasoning
1-2 tbsp oil for greasing and cooking
1 tsp mustard seeds ( rai / sarson)
1 tsp sesame seeds (til)
1 tsp sliced green chillies
1/4 tsp asafoetida (hing)
6 to 8 curry leaves (kadi patta)
For The Garnish
2 tbsp chopped coriander (dhania)
1tbsp gratted coconut
Method:
1.Combine the besan, semolina, sugar, ginger-green chilli paste, citric acid and salt along with little water (approximately ¾ cup) in a large bowl and mix well with the help of your hand to get a smooth and thick batter.
2.Divide the batter into 2 equal portions and keep aside.
3.Add 1 tsp of fruit salt (ENO or soda bicarbonate) to a portion of the batter and mix gently.
4.Pour the batter immediately into a oil greased 125 mm. (5") diameter Stainless Steel thali and spread evenly by rotating the thali clockwise.
5.Steam in a double boiler (steamer) for 12 to 15 minutes or till the dhoklas are cooked. you can check with the knife. Keep aside.
6.Repeat the steps 3 to 5 to make one more thali of dhoklas.
7.Heat 3 tsp of oil in a small pan and add the mustard seeds.
8.When the mustard seeds crackle, add the sesame seeds, green chillies, asafoetida and curry leaves, mix well and sauté on a medium flame for a few seconds.
9.Remove from the flame and add 1/2 to1 cup of water and 1tsp of sugar and mix well.
10.Pour this tempering over the dhoklas.
11.Cool slightly and cut into equal sized pieces.
12.Serve hot garnished with coriander and grated coconut.
Tips: Dhokla are very light  and non fried snacks. With its lower glycemic index, higher protein content, being gluten free and high nutritive value, besan has a lot of health benefits like weight loss, controlling diabetes, heart health &more.

Main Course Dish: Beet root Paratha and Beet root Raita

Beet root Paratha and Beet root Raita (Curd dip): 
બીટ રૂટ 

Food- Beets(cooked, sliced)
Portion- 1/2 cup
Calories  Fiber (grams)- 2.5
Ingredients:
Beet root 2 pcs grated
Whole wheat flour 2 cups
Chili-ginger paste 1 tsp
salt to taste
turmeric - 1tsp
red chili powder 1 tsp
oil 1tbsp
curd -1/2 cup
water 1/2 cup

Method: 

1. Take a wide mouthed container, Take grated Beet root and mix with 1 tbsp oil, curd, green chili- ginger-paste, red chili powder, turmeric, ½ cup water, the whole wheat flour in a large bowl to make dough.
2. Divide dough into 7 -8 parts & make a round balls enough to roll like chapatis. you can give it different shapes also. For ex:Triangle, square or round.
3. Roll each ball like chapatis and put on the pre-heated pan on the stove. When one side becomes brown put little 1/4 tsp of oil on it, then flip on the other side and same way apply 1/4tsp of oil on it.
4. When both sides are done, Your hot beetroot parathas are ready. Serve them hot with Yoghurt and any pickles.
Beet root Raita: 
Ingredients:
Curd 2 cups
beetroot grated (raw) 1
chat masala 1 tsp
salt to taste
sugar 2 tsp (optional)
red chili powder 1 tsp (optional)
Method: 
Take grated beetroot in one big glass bowl.
Stir the curd with hand mixer.
Add beetroot to curd and mix well. If curd is thick mix little milk or water.
Now add salt, chaat masala and chili powder, sugar, mix well.
Keep in refrigerator for an hour or so.
Serve beetroot raita chilled.

Tips: Beetroot can strengthen the nerves of our body. It can be had raw or cooked. Beetroot is a very good quality laxative which helps with the roughage. Have a little part of beetroot every day as a salad or soup what ever suits your palette for maximum benefits. Beetroot is beneficial for skin diseases. Boil some pieces of Beetroot in some water and this water is useful for pimples, inflammation & boils on the skin.

Appetizer: Methi (Fenugreek) Muthya

Methi( Fenugreek) Muthya: 

Ingredients: 
Methi 3 bunch chooped 
Wheat grained flour (wheat crumbs)- 2 cup
Oil- 2 tbsp  instead of (use less oil(1tbsp) or no oil and use ENO 1/2 tsp)
Yogurt- 3 tsp
Green chili paste- 2 tsp
Ginger paste- 1 tsp
Garlic paste- 1 tsp
Red chili powder- 1 tsp
Turmeric- 1 tsp
Sugar / jaggerry- 2 tbsp
Lemon juice- 1 tbsp
For seasoning:
Mustard- 1 tsp
Cumin- 1 tsp
Asafetida- 1 tsp
Sesame seed – 2 tsp
Curry leave- 4-5
Oil- 2 tbsp
Whole red chili- 2 pcs
Asafetida- pinch
Coriander leaves- 2 tbsp
lemon juice- 1/2 tsp


Method:
1. Chooped Methi leaves and mix with 2 tbsp oil, yogurt, green chili- ginger- garlic paste, red chili powder, turmeric, coriander powder,  sugar/ jaggerry, lemon juice & ½ cup water, the wheat grained flour in a large bowl to make dough.
3. Divide dough into 7 -8 parts & make a long roll. Place all roll in preheated steamer for 15- 20 min. Cut roll in ½ inch.
4. Heat 2 tbsp oil in a small pan. Splutter mustard, cumin, sesame seed, curry leave and asafetida.
5. Pour over cooked muthia. Garnish with coriander and lemon juice.
6. Ready to serve.
Tip: Good for hair.Both the leaves and seeds of this bitter tasting vegetable are fit for consumption. The seeds are generally used as a condiment and for flavoring . Researches have shown that the regular long term use of Methi seeds reduces deposits of fat in the body and lowers cholesterol. It's good for Arthritis.

Salad

Sprouts mingle's with vegetables:
Ingredients: 
1 cucumber peeled and dice in 1 inch 
1 carrot peeled and dice in 1 inch 
1 beetroot peeled and dice in 1 inch 
1 cup sprouts
1 tsp Honey
1 tsp lemon juice
1/4 tsp black paper
salt to taste
Method:
Mix all the diced vegetables in one bowl. 
Add green sprouts in the above vegetables.
Add all the other ingredients to it.
Mix well. 
Keep it in the refrigerator and serve chilled.

Tip: HAVE YOU HAD YOUR SPROUTS TODAY?
“Sprouts become sources of complete protein, able to sustain human life without remedy to other foods. They contain the most of the vitamins available because they come wrapped with all the minerals, enzymes. When they are added to other foods, they make the nutrients in these foods more useable to the body."