'We all have different body structures, unique food habits, individual lifestyles, skin and hair colour, likes and dislikes that set us apart from each other.'
These health fitness tools, calculators, assesments and nutritional expertise will be the basis for creating a personalised program that will help you shed off that extra weight - for good!
CALORIE COUNTER
Keeping track of what you eat may help you lose weight faster. People who keep track of what they eat, tend to lose weight twice as much as the rest. The Calorie Counter helps keep track of exactly how many calories you consume with every meal and can help you reduce your food intake. Personally, I use it daily. This tool not only helps you lose weight but also maintains your weight.
| Sr.No. | Mislleneous |
|---|---|
| 1 | You need ____ Calories/day to maintain your weight |
| 2 | You need ____ Calories/day to loss your weight. |
| 3 | You need ____ Calories/day to gain your weight |
WATER REQUIREMENT
Water is rightly termed as the Elixir of Life. Every human being should have the right amount of water intake to maintain his/her body functions. People ingest water in diffrent forms everyday. Apart from its purest form, common beverages like juices, soda, tea, coffee are some examples. These help replenish the hydration requirements of the body, however, in the long run can be harmful. Thus, the water intake calculator will enable you to determine the volume of the water intake you should have on a daily basis depending on your lifestyle activities.
| Sr.No. | Mislleneous | Daily Consumption |
|---|---|---|
| 1 | Liters Of Water | |
| 3 | Approximate Glasses Of Water |
How healthy is your food
Check out your favorite food here.
Ragi dosa in 3 simple ways. Red millet or ragi dosa is a south Indian breakfast that is wholesome, healthy and nutritious. Serve ragi dosa with a chutney or sambar.
INGREDIENTS (1 CUP = 240ML )
Ingredients for Instant ragi dosa - Method 1
optional tempering
1 cup ragi flour (fine ground)
½ cup rice flour or wheat flour (¼ cup works if using fresh rice
flour)
½ cup rava or semolina (optional)
¼ to ½ cup curd
1¼ to 1½ cup water (use as needed)
¼ teaspoon salt (or as needed)
1 green chili (finely chopped)
Method 2 - Ragi dosa
½ cup rice (any rice)
½ cup ragi (whole grain or ragi flour)
½ cup urad dal (or skinned black gram)
¼ teaspoon methi seeds (or fenugreek seeds or 2 tbsp poha)
salt as needed
2 tablespoon oil (for drizzling)
HOW TO MAKE THE RECIPE
How to make Instant ragi dosa (method 1)
1. Add ragi flour, rice flour, rava (optional) salt and curd to a bowl.
2. Pour water as needed and make a thin batter of pouring
consistency. Rest this aside for about 15 mins.
3. Chop coriander leaves, chilies & ginger very finely. Next add them along with coriander leaves to the batter.
4. Tempering - optional - Heat a small pan with oil. Pop mustard and cumin. Then add curry leaves and ginger. saute for 30 seconds. Pour this to the batter and stir.
5. Check the salt and water. Add more salt if needed. The batter must be runny and of pouring consistency. If needed add more water to bring it to consistency.
6. Grease a nonstick pan well. Wipe off the excess oil with a tissue. Mix the batter well before making each dosa.
7. When the tawa is hot enough then Pour the batter across the pan. Fill up the gaps if any. Do not spread the batter like normal dosa, the batter should be just poured.
8. Pour a tsp of oil. Allow to cook on a medium heat until the sides begin to get separated from the pan. Flip and cook on the other side as well. Trying to flip an undercooked dosa will break it.
9. Remove to a plate, grease well and repeat making the ragi dosa. Mix the batter once more before pouring.
Method 2 - Making fermented ragi dosa
1. Wash urad dal & methi seeds thoroughly and soak for at least 4 to 5 hours. Next wash ragi and rice together and soak them as well.
2. Drain them and rinse. Blend the urad dal with water as needed until frothy and thick. Transfer this to a bowl.
3. To the same jar, add ragi and rice and blend well. Mix this well with little salt. You can avoid salt now and add after fermenting.
4. Ferment this batter for 6 to 8 hours depending on the climate. The batter must rise at least slightly.
5. Pour water and bring to a desired consistency. To make crisp dosas keep the batter slightly thick. For thin dosas make the batter slightly thin.
6. Grease the pan and heat up. The pan must turn hot enough.
7. Pour 1 ladle of ragi dosa batter and spread it as you like thick or thin. Drizzle some oil or ghee. When the sides leave the pan, flip it and cook on the other side.
UPMA RECIPE
Rava upma is a south Indian savory breakfast made with semolina, spices and curry leaves. It can be served with podi, sugar, chutney or sambar
INGREDIENTS (1 CUP = 240ML )
Tempering ingredients for upma
1 cup semolina or bombay rava or sooji
2 tbsp oil or ghee (refer notes)
½ to ¾ tsp mustard
½ to ¾ tsp cumin (optional, adds aroma)
1 to 1½ tsp urad dal
1 to 1½ tsp channa dal (optional, adds nice aroma)
2 tbsp peanuts
8 cashews (optional)
1 sprig curry leaves
pinch asafoetida or hing (optional)
other ingredients
How to make upma
1 small onion (chopped or sliced thinly)
2 green chili slit
½ to ¾ tsp ginger very finely chopped (optional)
2½ to 2¾ cups water (refer notes)
1 to 2 tsp ghee (optional)
lemon juice (optional)
HOW TO MAKE THE RECIPE
Preparation
1. Dry roast rava on a low to medium heat until crunchy.
2. Do not brown the rava as the flavor of upma changes. Transfer to
a bowl. Cool it.
3. Chop onions, green chilies and ginger.
How to make upma
1. Add oil to a hot pan.
2. Next add mustard, cumin, urad dal, channa dal, peanuts and
cashews.
3. Fry until the dals and peanuts turn golden and aromatic.
4. Put the hing, green chilies, ginger and curry leaves.
5. Saute for a minute. Add onions and fry until transparent.
6. Pour water and add salt as needed. Mix and check the salt. If
needed as more.
7. Bring the water to a rolling boil.
8. Set the flame to medium.
9. With one hand pour rava in a stream to the boiling water, while you
stir the rava in the water with the other hand.
10. Stir everything once to check any lumps. Break up if any.
11. Cover and cook on a low flame until the water evaporates.
12. Just 2 to 4 mins depending on the kind of pot or pan used.
13. Open the lid and stir once. Add ghee if you like. Give a quick stir.
14. Switch off the stove and cover again. Allow upma to rest for 5
mins.
15. Serve rava upma plain or with spiced podi, ch
HOW TO MAKE PESARATTU DOSA
INGREDIENTS (1 CUP = 240ML )
Ingredients for pesarattu
1 cup whole moong (or green gram or sabut moong)
¾ inch ginger piece
2 green chilies (reduce for kids)
½ to 1 teaspoon cumin (or jeera)
Ghee as needed (can use oil)
1 to 2 tablespoon raw rice (not authentic)
toppings for pesarattu (optional)
2 medium onions (chopped finely)
2 green chilies (chopped)
1 tablespoon oil or ghee
HOW TO MAKE THE RECIPE
Preparation for pesarattu
How to make pesarattu
1. Clean and discard stones from green gram & rice (optional).
2. Wash several times with clean water and soak them in ample
water for about 4 to 6 hours.
3. Drain the water and rinse them well.
4. Add moong dal, chilies, cumin, ginger and salt to a blender jar
along with little water just enough to make a thick batter.
5. Blend the ingredients to a slightly coarse or smooth batter to suit
your liking.
6. Pesarattu batter must be of pouring consistency yet thick.
7. If needed pour more water to bring the batter to a consistency.
8. Do not make the batter runny as the pesarattu will not turn crispy.
How to make pesarattu
1. Heat a greased tawa or non-stick pan on a medium flame.
2. You can also rub the tawa with a cut onion. This prevents the
pesarattu from sticking to the pan.
3. Test by sprinkling little water. Immediately water should sizzle
rapidly.
4. When the water evaporates, reduce the flame to medium heat.
5. Pour ½ to ¾ cup of batter on the tawa. Then quickly spread it to a
thin layer.
6. This step is optional. Lightly scrape off the thick parts with a
wooden spatula to the thinner parts making it even.
7. You can sprinkle some onions if you like.
8. Pour ghee on the edges and cook pesarattu until the edges begin
to leave the pan.
9. It also cooks to golden color & crisp on the outside.
10. Then flip to the other side and cook. Fold it and remove.
11. Do not over cook until it browns or discolors as the taste will alter.
12. To make the next pesarattu, sprinkle little water on the pan If it is
very hot.
13. Let the water evaporate, then rub the cut onion if desired. Then
make the next one.
14. Serve pesarattu hot with ginger chutney.
LOW FAT MULTIGRAIN LADDU WITH JAGGERY
INGREDIENTS (1 CUP = 240ML )
Ingredients for multigrain ladoo
½ cup bajra flour or pearl millet flour
½ cup ragi flour or finger millet flour
½ cup jowar flour or sorghum flour
½ cup wheat flour or atta
1 tbsp cashews
2 tbsp seeds (Flax meal or sesame seeds)
1 ¼ cup jaggery or coconut palm sugar
1 tbsp ghee for frying flour
2 to 3 green cardamoms powdered finely
HOW TO MAKE THE RECIPE
1. Heat ghee in a heavy bottom pan and fry flours on a medium
flame until aromatic. The raw smell must go away. You can also fry
them separately one after the other.
2. Melt jaggery or coconut palm sugar with ¼ cup of water in a pan.
Filter and remove impurities. You can skip filtering if your
sweetener is free from debris.
3. Rinse the pan, pour the filtered mix back to the pan. Add
cardamom powder.
4. Begin to boil till it reaches a soft ball consistency. To check this
add little water in a small bowl, pour ¼ to ½ tsp sugar syrup in the
water. Leave it undisturbed for 30 seconds, try to make a ball out
of this dropped syrup. This ball must be soft and not hard.
5. Off the heat. Add the flour little by little but quickly. Make sure
there are no lumps, add the nuts. Mix well.
6. Grease your hands and make the balls. You have to be really
quick in rolling else the mix will dry up faster.
7. Cool multigrain ladoo thoroughly and store in an airtight container.
They keep good for 2 weeks.
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Ragi cereal recipe for weaning :-Ragi: Take 1 cup Organic Ragi grains. Wash them until you get clear water. Soak them for 8-10 hours. Wash again the next day. Keep them in muslin cloth to sprout for 24 hours. Sun dry it until it dries completely. Make powder, seive it to remove fiber and roast it over low flame. Keep in air tight container. Just add 1tbsp of ragi powder to boiling water, cook for 2-3 min. Ragi is rich in collagen, calcium, easily digestible, high in protein content. Ragi porridge serves the best weaning food. Start once you have started other foods. Start with small quantity like 1/2 tbsp of powder in a day in water.
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This healthy Christmas plum cake is gluten-free, sugar-free, egg-free, and dairy-free (vegan). This plum cake is made with millet flour (sorghum-jowar), (finger millet-ragi), fresh orange juice & zest, dried fruits, and coconut oil.It requires soaking of dried fruits in orange juice for a minimum of two hours. Overnight soaking will give a more fruity flavor. I have designed this fruit cake recipe as simple and easy to follow as possible. It tastes very similar to the traditional plum cake. This cake is alcohol-free and free from most food allergens. I have used some chopped nuts, which can be swap with seeds, or avoid adding seeds and nuts. Make your festive treats healthy with us. Merry Christmas and happy holidays.
Ingredients:Dried fruits soaking 1/2 cup freshly squeezed orange juice 1 tsp orange zest 1 cup mixed dried fruits (plum, berries, raisins, black currants) Dry ingredients1/2 cup sorghum flour (jowar atta) 1/4 cup finger millet flour (ragi atta) 10 Deseeded dry dates 1/2 Inch nutmeg piece or 1/2 tsp nutmeg powder 2 Cloves 1 Cardamom 1 tsp Ginger powder 1 tsp Cinnamon powder 1 tsp Baking soda 4 tbsp Chopped almonds and pistachios Wet ingredientsFlax eggs ( 2 tbsp ground flax seeds + 6 tbsp water) + 1 tbsp psyllium husk 1 tsp Vanilla extract 1/4 cup melted coconut oil Or Extra Virgin Olive OilSoak dried fruits(raisins, cranberries, other berries) for minimum 2 hours or overnight in fresh orange juice. Add little orange zest. In seperate bowl take flaxseed, add edible virgin coconut oil, dry ingredients (ragi, Jowar, baking soda. Drive them before adding). Grind dates, cinnamon, Caedmon, cloves, ginger powder. Add dash of nutmeg. Add this to the wet ingredients. Add soaked mixture of raisins and dry fruits. Garbish with more chopped nuts. Bake at 160 Celsius for 50-55 min.
RAGI CHOCOLATE COOKIESINGREDEINTS11. Once done, let the cookies settle and come to room temperature. They will be crunchy only after cooling down.
- 3/4th cup - ragi flour
- 3/4th cup - whole wheat flour
- 1/2 cup - powdered sugar or jaggery powder (or even brown sugar)
- 1.5 tsp - baking powder
- 3/4th cup - chilled butter cubes
- 1/2 tsp - vanilla essence
- 1/4 cup - grated dark/normal chocolate
- 2/3 drops - milk (just to bind the flour together)
METHOD1. Take a bowl and sieve in whole wheat, ragi flour, powdered sugar and baking powder.2. Now mix the flour and chilled butter cubes nicely with your hands till the entire mix comes out as bread crumbs.3. Add in the vanilla essence.4. Mix it all to form a nice cookie dough.5. Pre-heat an oven at 180 degrees for 10 minutes.6. Take the dough, make small balls and flatten them taking care of the edges.7. Top up the flattened cookies with chopped and grated chocolate.8. Arrange them in a greased baking tray.9. Bake them for 12-15 minutes.10. Always remember to manually check in between, as settings vary from oven to oven.
