SELF HELP RESOURCE - Wellness / Healthy Recipes


Jowar Methi rotis for lunch and a slice of date loaf at tea time! Dig in to these delicious recipes to help boost your iron status!

1] Jowar Methi roti

•    1 cup of Jowar flour plus 2 tbsp. for rolling the rotis
•    1 ½ cups Methi leaves (Fenugreek) washed and chopped
•    1 small Onion finely chopped
•    1-2 Green chillies chopped
•    1 tbsp. toasted Sesame seeds
•    Warm water- for kneading the dough
•    2 tsp. Oil for roasting
•    Salt – to taste

1.    Mix all ingredients except oil into a dough and knead until soft. Place dough in a bowl and cover with a damp muslin cloth. Leave to rest for 10 minutes.
2.    Divide the dough into 5-6 equal sized balls and roll out into equal sized rotis. Use the extra jowar flour while rolling to prevent the roti from sticking.
3.    Meanwhile, heat a flat non-stick tawa and add a few drops of oil, roast the roti on a medium flame until lightly browned on one side. Add a few more drops of oil and brown the other side.
4.    Place rotis in a hot case and serve immediately.

2] Rajmah masala

•    1 cup rajmah (red kidney beans) soaked over night
•    1 large tomato chopped
•    1 large onion chopped
•    1 tbsp. ginger garlic paste
•    1 tsp. red chilli powder
•    ½ tsp. turmeric powder
•    1 tsp. coriander powder
•    1 tsp. jeera powder
•    1 tsp. garam masala powder
•    A handful of coriander leaves, chopped
•    2 tbsp. Cooking Oil 
•    1 small lime (juiced)
•    Salt- to taste

1.    Drain water from soaked rajmah and wash well. Place beans in a pressure cooker with 1 tsp. salt and enough water. Cook on medium flame for 4-5 whistles or for 30 minutes. After steam goes down, check if the beans are cooked. They should be soft but not mushy.
2.    Retain the water from the pressure cooker. This will be used to make the gravy.
3.    Heat oil in a deep non-stick pan on medium flame, add onions and sauté until golden brown. Add the tomato and cook until soft and mushy. Add the ginger garlic paste and cook for another 2-3 minutes.
4.    Add all the spice powders except garam masala and mix well
5.    Transfer half the onion- tomato mixture to a blender and blend on low for 1-2 minutes. Add a little reserved water (in which the rajmah was cooked) to make blending easier. Take 3 tbsp. of cooked rajmah and blend for another 2 minutes until mashed.
6.    Transfer the mixture back to the pan, add the remaining reserved water and cooked rajmah. Check for salt. If needed you can add extra.
7.    Cover pan and cook on low flame for 5-7 minutes, stirring occasionally to prevent burning. The gravy should thicken slightly.
8.    Once cooked, add garam masala and stir gently. Garnish with chopped coriander leaves.
9.    Sprinkle juice of 1 small lime over gravy to enhance iron absorption.
10.    Serve hot with rice or whole wheat chapathis.

3] Date Loaf

•    1 cup chopped dates 
•    2 tsp. coffee powder
•    1 teaspoon baking soda
•    1 tablespoon butter
•    1 cup demerara sugar
•    1 egg, beaten
•    1 cup chopped almonds and walnuts 
•    2 tbsp. chopped raisins and dry apricots
•    1 teaspoon vanilla essence
•    1 cup whole wheat flour
•    1 cup ragi flour
•    1 teaspoon baking powder
•    1 tsp. cooking oil or cooking spray

1.    Remove seeds from dates and chop dates into small pieces. Boil coffee powder in 2 cups of water until dissolved. Add dates and baking soda to the coffee solution, stir gently and let them soak for 30 to 45 minutes.
2.    In a large bowl beat sugar, egg, vanilla essence, butter, dry fruit and nuts.
3.    Sift in ragi, whole wheat flour and baking powder and stir until all ingredients are moist. Add dates to batter and fold to combine.
4.    Prepare cake pans/ tins by greasing them with 1 tsp. of any vegetable oil and lightly dusting them with flour. (You can also use cooking spray for this step)
5.    Pour cake batter into a greased loaf tin or pan and bake in a 180-degree centigrade oven for 45 minutes or until inserted skewer comes out clean.
6.    Let cake cool completely before cutting.

4] Ragi rotti

•    1 cup ragi flour
•    1 tsp. jeera seeds
•    1 green chilli-chopped
•    1 small onion- chopped 
•    2 tbsp. coriander leaves
•    1 tbsp. cooking oil
•    Salt -to taste
•    Water- enough to make a dough

1.    Add all ingredients except coriander leaves and oil into a large mixing bowl.
2.    Add enough water and knead to make a firm dough (it should not be sticky, extra flour can be added if necessary)
3.    Divide dough into 6 equal sized balls
4.    Place a non-stick tava on medium flame and add a few drops of oil.
5.    Place a ball of dough on a plastic sheet or wrap. With greased or moistened fingers spread dough into a thin even roti.
6.    Place on tava and cook until you see the rotti change colour (should become darker). Flip and brown the other side. 
7.    Serve hot.

5] Liver Fry

•    250 g mutton liver (well washed and cut into small pieces)
•    2 large onions- chopped
•    1 tsp. red chilli powder
•    ½ tsp. turmeric powder
•    ½ tsp. pepper powder
•    1 tsp. coriander powder
•    1 tsp. jeera powder
•    1 tbsp. oil
•    Salt- to taste
•    2 tbsp. Coriander leaves for garnishing

1.    Place a pressure cooker on medium heat, add oil. Once oil has heated, add sliced onions and fry until they turn golden brown.
2.    Add liver pieces and fry until slightly browned. Add salt and spice powders to liver and mix well.
3.    Add enough water and pressure cook liver for 5-6 whistles.
4.    After cooking, remove from flame and allow to cool. Once steam has gone down, open lid and garnish with coriander leaves.
5.    Serve hot with rice or chapathis

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