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Five low-cal recipes for a healthy diet

Last updated on: September 28, 2010 15:02 IST
Stuffed Bajra Roti

Effective weight management includes a healthy balance of calories consumed versus calories burned. As most of us almost always fail to burn less than the calories we consume, it is best to avoid high-calorie foods. Here are five healthy recipes that you can master to ensure a daily dose of the right nutritients.

Carbohydrates: Stuffed Bajra Roti

We are always advised to choose healthy carbohydrates. To make your diet nutritious and healthy, go for healthy carbs such as bajra rotis. Consuming rotis without oil or flavour every day, however, may get monotonous. To make them tasty and filling, get creative and add a variety of stuffings to them. To keep them low on calories, serve without butter.

Ingredients:

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For the stuffing:

Method:

For the dough:

Total calorie count: Each roti contains 115 kilo calories.

Legumes: Fat-free Rajma

Last updated on: September 28, 2010 15:02 IST
Rajma

Legumes are nutritious and forms a major part of the Indian diet.

Beans, lentils and peanuts all belong to the legume family. These foods are good sources of protein and fibre, and are used in many different cuisines. One good source of legumes that is especially popular in North India is rajma. Not only is it nutritious but also tasty, when prepared with the right ingredients.

Excess oil and spices, however, can make rajma calorie-rich. Here is how you can have rajma without having to worry about piling on extra calories. Note that if you are often plagued by IBS (irritable bowel syndrome) you must avoid having rajma, as it contributes to bloating in the tummy.

Ingredients:

Method:

Total calorie count: 115 kcal

Fibre: Vegetable stew

Last updated on: September 28, 2010 15:02 IST
Vegetable stew

When on a weight-loss diet plan, it is advised to delete carbs from the menu for dinner. Having a bowl of this vegetable stew will ensure you a filled stomach, appropriate nutrient intake and a tasty dinner. Have it with a slice of whole-wheat toast. Cooked with minimum oil and a good combination of vegetables, this recipe is best suited for diabetics and cardiac patients who need low cholesterol intake.

Ingredients:

Method:

Total calorie count: 278 calories

Carbohydrates: Crispy soya dosa

Last updated on: September 28, 2010 15:02 IST
Dosa

Crispy soya dosa is an instant snack that doesn't raise your blood glucose levels and helps you keep a check on your calorie intake. This recipe by Tarla Dalal is most suitable for diabetics, as soya beans help in controlling blood sugar levels and are also a good source of protein and Vitamin B12. This is a good recipe to try and serve your guests as well. Soya flour is easily available in grocery stores.

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Method:

Total calorie count: 140 kcal per serving

Legumes and fibre: Mixed Sprout Bhel

Last updated on: September 28, 2010 15:02 IST
Mixed Sprout Bhel

Hira Mahajan, consulting dietician and nutritionist, thinks homemade snacks are a better option than readymade ones bought from shops. These are not only healthier but save money too.

Brown bread sandwiches, kurmura (puffed rice) slightly sauteed in oil with vegetables and home-cooked popcorn instead of chaats, sev puri, momos or dosas are some of the snacks she recommends. Here is her recipe for Mixed Sprout Bhel, made healthier with the addition of some vegetables.

Ingredients:

Method:

Apart from these, you can also try sandwiches with salad fillings, soya khakras, poha, rice idlis and fruit salads. These snacks will satisfy your hunger and prevent cravings and binging on high-calorie snacks.


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