Navarati Reciepe Book by Edigital marketing

Festive special

SAATVIK ANN, SAATVIK MANN DIETICIAN PRIYA MITTAL KE SANG NAVRATRI BHOJAN KI SWADISHT AUR ASAAN VIDHIYAAN

सर्वमं गल मां गल्ये शिवे सर्वार्थ साधिके । शरण्ये त्र्यं बके गौरी नारायणि नमोऽस्तुते।। ZENITH FAMILY WISHES EVERYONE A VERY HAPPY NAVRATRI , MAY GODDESS DURGA BLESS EVERYONE WITH GOOD HEALTH AND A DISEASE FREE LIFE.

ABOUT DIETITIAN PRIYA MITTAL

Priya Mittal awarded Internationally Acclaimed Best Dietitian & Nutritionist year 2019-2020. She was a former dietician of Dharmshila Narayana Super-specialty Hospital. She is a weight loss & PCOD/PCOS treatment expert and specialist in DNA Diets. Your friend, guide, diet counsellor, nutritionist and Dietitian Priya Mittal is awarded as the best dietitian. She always advises you only nutritious and healthy diet plans and modify them according to your lifestyle. She plans your diets taking into consideration your office timings, daily routines,tastes and preferences. She has successfully completed teaching the first batch of CLINICAL NUTRITION AND COLLECTION DIETETICS COURSE in association with JANKI DEVI MEMORIAL COLLEGE, UNIVERSITY OF DELHI.ADVANCE CLINICAL NUTRITION AND DIETETICS COURSE in collaboration with GYAN FOUNDATION is to be commenced. @reallygreatsite

ABOUT OUR COMPANY

ZENITH DIET MENTORS PVT. LTD. IS A DIET AND WELLNESS COMPANY. IT WAS FOUNDED IN 2018. IT IS OWNED AND OPERATED BY DT. PRIYA MITTAL, RECEIVER OF THE 'BEST DIETITIAN AWARD 2019-20'. SHE IS ALSO AN IAO (INTERNATIONAL ACCREDITATION ORGANISATION) CERTIFIED DIETICIAN. OUR DIET CLINIC IS LOCATED IN THREE PRIME LOCATIONS OF NAMELY DELHINCR ,GREATER KAILASH AND GURUGRAM. HERE AT ZENITH DIET MENTORS, WE INCORPORATE A VISIONARY FOLLOWING A HEALTHY DIET IS VERY IMPORTANT TO ENSURE OVERALL WELLBEING. ZENITH DIET MENTORS HAS ANSWERS TO ALL DIET RELATED PROBLEMS.

COLLECTION

@reallygreatsite

INDEX

THIS BOOK CONTAINS FOUR DIFFERENT CUISINES OF HEALTHY AND FEASIBLE DISHES CONSUMED WHILE FASTING DESSERTS MAJOR MEALS SIDE DISHES AND READY TO EAT SNACKS BEVERAGES

COLLECTION

@reallygreatsite

NAVRATRI BEVERAGES 3 TYPES OF LASSI Almond, Ginger and Custard Apple Smoothie Dry Fruit Milkshake Easy Fruit Punch Badam Ka Sharbat

Almond, Ginger and Custard Apple Smoothie

About Almond, Ginger and Custard Apple Smoothie : This smoothie is a perfect way to kickstart your day. It is absolutely delicious, mild and packed with essential nutrients. • Total Cook Time15 mins • Prep Time05 mins • Cook Time10 mins • Recipe Serving 1

Ingredients of Almond, Ginger and Custard Apple Smoothie • 1 Cup Almond Milk • 1 cup Custard apple pulp • 1/2 tsp Minced ginger • 1 tbsp Honey • 1 tbsp Almond flakes • A pinch of Green cardamom powder

How to Make Almond, Ginger and Custard Apple Smoothie 1. Roast the almond flakes in a preheated oven at 180 degree celsius for 4 minutes or till golden in color. 2. Blend almond milk, pulp of custard apple, minced ginger, honey and green cardamom powder until smooth. chill it thoroughly. 3. Pour it in a highball and garnish with toasted almonds slivers.

Dry Fruit

Milkshake Recipe

Healthy, refreshing, and energy-boosting, this dry fruit milkshake recipe is the perfect beverage to give you a quick boost throughout the day! It includes dried fruits, nuts, and plant-based milk making it a great gluten-free and vegan option. Prep Time35 mins Cook Time 0 mins Total Time35 mins Course: Beverages Cuisine: Indian Diet: Gluten Free, Vegan, Vegetarian Difficulty Level: Easy

Ingredients • ¼ cup almonds • ¼ cup pistachios unsalted, shelled • ¼ cup cashews • ¼ cup raisins • 7 to 8 dates - chopped • 3 to 4 dried figs • 1 pinch saffron - optional • 2.5 cups soy milk (chilled) or preferred vegan milk or dairy milk • raw sugar - if needed, optional or jaggery • 1 tablespoon almonds or pistachios or cashews, chopped - for garnish

Instructions Preparation • Soak figs in hot water for 30 minutes or in water at room temperature for 1 to 2 hours or more until they soften. • If you have dried figs which are soft, then no need to soak them. If the dried figs are chewy and hard, then soak them. • You can also soak dates if they are hard or chewy. If they are soft, then no need to soak dates. You can opt to soak the almonds, cashews and the remaining nuts. • Rinse the remaining nuts, dates and raisins except the saffron in a strainer or bowl. This is an optional step. • You could also choose to soak these nuts and raisins in hot water for 30 minutes. If you prefer, you can peel the almonds. For small kids, I recommend to peel the almond and the pistachio skins. • Once the figs have softened, then roughly chop them. Also roughly chop the dates. Making dry fruits milkshake • Then add all of the nuts, raisins, chopped dates, figs and saffron in a blender. • Add ½ cup soy milk (or any nut milk or dairy milk). Blend to a semi fine or fine paste. If making for small kids, then make a very fine paste. • Then add the remaining 2 cups of the soy milk. You can also add raw sugar if you prefer. • Blend well again. Pour in glasses.

Dry Fruit

Milkshake Recipe

• Garnish with a few dry almond or pistachio slivers and serve dry fruits milkshake immediately. • Store any leftovers in the refrigerate for a few hours, but try to drink the milkshake the same day.½ Notes • Nuts: Add any nuts that you like to this milkshake as long as they are not rancid or bitter. I use almonds, cashews, and pistachios as I get them easily. However, you can add walnuts, pine nuts, hazelnuts, or macadamia nuts. Use your preferred proportions and combinations. • Dates: Use good quality dates for the best flavor. I would suggest pitted dates for this recipe as they are easier to chop and it will save you some time as you won’t have to deseed them before blending. • Dried figs: It is best not to use figs that are too dry, chewy because you may have some trouble blending them. I suggest to soak the dried figs in hot water (to soften them) for at least 30 to 45 minutes before blending. • Milk: I added soy milk to this milkshake because it is filled with nutrients and has a mild delicious creamy flavor. But, you can use any other plant-based milk such as almond milk, oats milk, coconut milk, or dairy milk. • When to drink? This milkshake is very filling as it contains nuts, dried fruits, and milk so I usually skip my meal when I drink it. It is also a great option during fasting or vrat seasons. • Spices: You can choose to flavor the milkshake with ½ teaspoon of ground cardamom or ¼ teaspoon of ground cinnamon or 1 to 2 pinches of nutmeg. Adding rose water is another option. Note that saffron and nutmeg are warm spices, so add them in your milkshake during winters or monsoons. Cardamom and cinnamon are cooling spices, so best to include them during summers or hot days.

Fruit Punch

Fruit punch is an easy to prepare drink made with fruit juices. Prep Time15 mins Total Time15 mins Course: Beverages, Starters Cuisine: Indian, World Diet: Gluten Free, Vegan Difficulty Level: Easy Servings: 10 small glasses

Ingredients • 2 cups orange juice • 1 cup pineapple juice • 1 tablespoon lemon juice • sugar or sugar solution as required – optional • ice cubes - optional • few sprigs of mint leaves, for garnish • some lemon or orange or pineapple slices, for garnish

Instructions • In a mixing bowl or a jar, pour orange juice, pineapple juice and lemon juice. • Mix very well. At this step you can add some sugar or sugar syrup as required and then again mix well. • Pour the fruit punch in small glasses. You can add some ice cubes if you want. At this step you can also add some club soda. • Garnish with a few sprigs of mint leaves and some lemon slices, pineapple or orange cubes. • Serve fruit punch.

Badam Ka Sharbat

Here is a tasty sharbat recipe with badam (almond) flavor. Learn how to make badam ka sharbat. COURSE: BEVERAGE CUISINE: INDIAN PREP TIME: 5 MINUTES COOK TIME: 20 MINUTES TOTAL TIME: 25 MINUTES SERVINGS: 6 PEOPLE This healthy beverage is a refreshing drink made with almonds

INGREDIENTS 250 gms Almonds / Badam 5 cups Water 1 pinch Saffron 1 teaspoon Cardamom powder 1 cup jaggery 1 cup Milk to add to the sharbet.

INSTRUCTIONS 1. Wash and soak almonds for 2-3 hours. 2. Remove the skin and grind in a grinder to make a smooth paste. 3. Add little water if required. 4. Add almond paste, 5 cups water and saffron in a pan and cook till the mixture comes to a boil. 5. Reduce the heat and boil till the mixture is reduced to half. 6. Add jaggery and cook for another 5 minutes. 7. Add cardamom powder and mix well. 8. Store the sharbat in a sterilized bottle and refrigerate for up to 6-7 days. 9. When ready to serve, add ¼ cup sharbat in a glass and top the glass with cold milk and ice cubes. 10. Serve chilled.

Namkeen Recipe Panchratan namkeen Baked aloo chips Kele ke Chips Falahaar chat Sabudana Bhel

Panchratan Namkeen Recipe Panchratan namkeen recipe is a sweet & spicy mixture of 5 ingredients named crispy potatoes, cashews, raisins, almonds and curry leaves as the prime one. PREP TIME15 mins COOK TIME15 mins TOTAL TIME 30 mins COURSE Snack CUISINE Indian SERVINGS 1 Bowl INGREDIENTS • 4 potatoes medium to big sized • 15-16 cashews • 15-16 Almonds • 28-30 Raisins • 15-16 curry leaves • 1 tbsp sugar powdered • 1 tsp Chaat masala • 1/4 tsp Black pepper powder • Salt to taste • Oil for frying • Lots of water

INSTRUCTIONS • Peel the potatoes and place them in a bowl carrying water, otherwise they will turn brown. • Take another big sized bowl having water in it. • Take the grater and choose the largest grating holes, start grating potatoes. But grate only in one direction from upwards to downwards and not in up down position. • Once all 4 potatoes are grated, you will have the potato gratings, also called laccha, lying in water. • Now it's a time to wash potato gratings (laccha) and for that 2 bowls are required. • Wash potato gratings in one bowl, then shift to second water bowl. • Change the water of first bowl, wash and shift potato gratings from 2nd bowl to first bowl. • Likewise you need to wash potato gratings from one bowl to another bowl everytime changing the used water. • Repeat this process of washing for about 4 to 5 times or until the water carrying potato gratings turn clear. This was to be done to remove starch from potatoes. • Finally pass the potato gratings from a sieve draining all water. • Spread potato gratings on a clean kitchen towel or cloth. • Pat dry the gratings so that all extra water gets disappear. • Put gratings in hot oil. Initially bubbles will be seen on the surface of oil. • Don't disturb the gratings in oil unless bubbles settle down. • Once bubbles sit down, move gratings with a spatula and let them turn slightly brown. • Take fried potato gratings out on a paper nepkip so that extra oil gets absorbed. • Now put spatula in oil and add almonds. Fry till crisp and then take out on paper nepkip. • Likewise fry cashews and curry leaves to crisp. • Fry raisins until they puff up and keep all aside on paper nepkip. • Now take a bowl, add fried potato gratings (lacche), cashews raisins and almonds. Also add fried curry leaves by crushing them roughly with hands. Mix everything gently without breaking potato gratings. • Lastly add powdered sugar, chaat masala, black pepper powder and salt. Mix. • Do taste and adjust the seasoning if needed. NOTES • Potatoes are kept in in water because peeled potatoes when exposed to air, turn brown due to starch enriched. • While you are grating one potato, note that rest of the potatoes should remain inside water.

• This namkeen can be eaten during fast/vrat too. However some may have objections with chaat masala because certain beliefs and home traditions of some devotees don't allow them to eat chaat masala during fasting. You can act as per your preferences.

Crispy potato chips at home | baked Both deep fried and baked versions, here you will find the no fail method how to make crispy potato chips at home PREP TIME 15 mins COOK TIME 30 mins REST TIME 10 mins TOTAL TIME 55 mins COURSE Snack CUISINE world SERVINGS1 medium bowl

METHOD 2 : BAKING INGREDIENTS FOR BAKING SLICES • Potato slices • Oil for greasing tray FOR FLAVOURING CHIPS (as per personal choice) • Red chilli powder & salt for spicy flavoured • Rock salt for eating in fast/vrat • Onion powder + salt for onion flavoured

• Spread the potato discs on a kitchen towel and pat them dry for a minute or two. • Arrange them on a baking tray lined with parchment or greased butter paper. Don't overlap them. • Place the tray in preheated oven @200°C in the middle rack. • Bake for about 20 minutes or until the sides of potato discs begin to get brown spots. • BUT, during the entire duration of baking, keep opening the door of oven after every 6 to 8 minutes to release out the steam. • Once done, take the tray out and remove chips from tray. FLAVOURING THE CHIPS • Better sprinkle the spices on chips while they are warm. • Divide the chips in as many portions, • as much flavouring you want to give. • Keep them in airtight once they turn completely cool. • Enjoy. NOTES • Quantity of potatoes is no bar. take as many as you want. More the potatoes, more the chips. • Not to worry about the colour of potatoes turning brown. Once potatoes left for rest in alum water for 10 minutes, they will not become dark. • Before frying potato slices, no need to pat dry them. Add directly to oil. • But need to pat dry slices before baking.

Raw Banana Chips | Kele ke Chips | Vrat ka Khana Serves 4 Prep Time 10 mins Cook Time 10 mins Total Time 20 mins

INGREDIENTS: • Raw Banana - 2 - 3 • Salt - to taste • Turmeric - 1/2 tsp • Oil - to fry

RECIPE STEPS: • Wash and peel the raw bananas. Dunk them in some water. Slice them in bowl of water which has turmeric and salt. • Heat up oil/ghee. Use ghee for aromatic flavors. Fry them in low flame for crispy and light texture. • Strain when slightly golden and sprinkle sendha namak and black pepper powder. RECIPE NOTES : Make sure you fry them in medium-low flame, frying them in hot oil would cause them to go soggy after they come in room temperature. Strain them when they are golden or else they will burn. The color is anyway going to enhance once they get into room temperature

Falahaar chat Recipe

Course Salad Prep Time10 minutes Cook Time 0 minutes Total Time 10 minutes Servings4

Instructions Instructions for fruit chaat recipe Ingredients • 1 Apple • 2 Banana • 1 Cucumber • 1 Orange • 1 Guava • 1 Pomegranate (Anaar) • 3 tsp Sugar • 1 tsp Lemon juice • ½ tsp Sendha Namak (Rock Salt) • ¼ tsp Red Chilli Powder or Black Pepper Powder • ½ tsp Roasted Jeera Powder

• Firstly, wash and chop all the fruits like apple, bananas, cucumber, Guava into one-inch-sized pieces. • Peel the orange and cut it out. • Peel the pomegranate (anaar) and take out the grains. • You can add other fruits as per your choice. • Further, take all the chopped fruits in a big bowl. • Additionally, add sugar, lemon juice, sendha namak (rock salt), red chili powder or black pepper powder, and jeera powder. • After that, mix all the ingredients well. • Finally, our super easy and quick Fruit Chaat or Falahaar Chat is ready to be served and consumed immediately. Notes If you plan to make this during non-fasting days, you can use normal table salt / black salt instead of sendha namak (used especially as fasting salt), sugar-free instead of sugar, and also use a little chat masala as well for that extra taste.

Main Meals

Chole aur Oats ki Tikki Recipe with (1 bonus recipe) phalahari chutney (vrat ki chutney) Sabudana khichdi Sama chawal khichdi Rajgira roti Kuttu ka parantha

Chole aur Oats ki Tikki Recipe with (1 bonus recipe) phalahari chutney (vrat ki chutney) Serves 4 tikkis Prep Time 15 mins Cook Time 5 mins Total Time 20 mins

INGREDIENTS: Chickpeas / Cholle - 1 cup (boiled. I used frozen chickpeas) Oats Powder - 1/2 cup Chopped Coriander - 1 tbsp Chopped Green Chili - 1 Salt - 1 tsp Chili Flakes - 1 tsp Oil - 4 tbsp (to shallow fry) Ingredients • 1.5 cup tightly packed coriander leaves • 1 green chili roughly chopped • 1 teaspoon chaat masala • ½ to 1 teaspoon lemon juice (optional) • 1 or 1.5 tablespoon water for grinding the chutney • rock salt (edible and food grade) or sendha namak as required

Sabudana khichdi Sabudana ki khichdi is a delicious dish of tapioca pearls (sago) made with potatoes, peanuts and usually eaten during Hindu fasting days like Navratri, Ekadashi, mahashivratri. It is also a gluten free recipe. In this recipe post, you will get many tips and suggestions to make the best non-sticky sabudana khichdi. Prep Time 20 mins Cook Time 5 mins Total Time 25 mins Course: Snacks Cuisine: Maharashtrian Diet: Vegetarian Difficulty Level: Moderate

Ingredients • 1 cup sabudana - sago or tapioca pearls, 150 grams • water as required, to soak sago • 2 potatoes - medium-sized • ½ cup roasted peanuts • 8 to 10 curry leaves - optional • 1 teaspoon grated ginger - optional • 1 green chili - chopped • 1 teaspoon cumin seeds • ¼ cup grated fresh coconut - optional • ½ to 1 teaspoon sugar or as required • ½ to 1 teaspoon lemon juice (optional) or as required • 3 tablespoons peanut oil or ghee • rock salt (edible and food grade) (sendha namak) as required • 1 to 2 tablespoons chopped coriander leaves - optional

RECIPE STEPS: • Mash the Chickpeas well, add chili flakes, coriander, green chili, salt and oats powder. Mix well, if the mixture is too dry, a few drops of water can be added. • Once the mixture comes to a semi-soft dough like consistency, divide the mixture into 4 portions & shape into tikkis. • Heat a pan with the oil, once hot, place the tikkis and cook till it turns golden. Serve Hot. Instructions Preparation • Rinse sabudana very well in water. Then soak sabudana overnight or for 3 to 5 hours. • Next day drain the sabudana very well and keep aside in a bowl. • Boil the potatoes and when warm, peel and chop them. • In a pan dry roast the peanuts till browned and when cooled make a coarse powder in a mortar-pestle or in a dry grinder. • Mix the coarsely powdered peanuts, salt and sugar with the drained sabudana. Making sabudana khichdi • Now heat peanut oil or ghee. Fry the cumin first till they crackle and get browned. • Now add the curry leaves and green chillies. Fry for a few seconds and then add the grated ginger. Both curry leaves and ginger are optional and can be skipped. • Saute for a couple of seconds till the raw smell of the ginger goes away. Now add chopped boiled potato and saute for a minute. • Add the sabudana. Keep on stirring often on a low flame for approx 4 to 6 minutes. • When the sabudana loses their opaqueness and starts becoming translucent they are cooked. • Don't overcook as they might become lumpy and hard. • Switch off the flame and add lemon juice and chopped coriander leaves. Mix well. • While serving garnish with a few coriander leaves and drizzle with some lemon juice. You can even add some grated fresh coconut on top. • Serve sabudana ki khichdi hot or warm as is. Or you can serve with a side of sweetened curd or a satvik coconut chutney made with fasting ingredients. Notes • Rinse the sabudana pearls very well in water. • Depending on the quality of sabudana you soak them in less or more water or for less or more time. If the sabudana is not soaked properly and if the center is hard then it won't cook well. For a good texture and taste in the khichdi, the soaked sabudana has to be softened really well. • After the sabudana pearls are soaked well, drain all the water very well. If there is any water left then this sago khichdi will become pasty or mushy. • Potatoes can be boiled, steamed or fried and then added to sabudana khichdi. I generally boil or steam the potatoes. • You can skip green chilies and coriander leaves if you want. • For Hindu fasting during Ekadashi, Navratri, Mahashivratri, please add edible rock salt (sendha namak) in the sabudana khichdi. • The recipe can be halved or doubled easily.

Sama chawal khichdi Samvat rice khichdi recipe - savory porridge made with barnyard millet and potatoes. Prep Time 1 hr Cook Time 35 mins Total Time 1 hr 35 mins Course: Main Course Cuisine: North Indian

Instructions • In a bowl, soak the sama chawal for an hour. Drain and then keep aside. • In a thick bottomed pan heat 2 tbsp ghee or peanut oil. Add 1 tsp cumin seeds. • Fry the cumin seeds till they change color. • Now add 1 to 1.5 tsp ginger+green chili paste and 1/2 tsp crushed black pepper. Saute till the raw aroma of Ingredients both the green chilies and ginger goes away. • 1 cup sama ke chawal (barnyard millet or samvat rice) • Then add 1/2 cup potato cubes. Stir and saute for two • ½ cup cubed potatoes (aloo) to three minutes.

• 1 teaspoon cumin seeds (jeera) • ½ teaspoon black pepper (kuti hui • Then add the drained sama chawal. Stir and saute for kalimirch) - crushed in a mortar-pestle a minute. • 1 to 1.5 teaspoon ginger-green chili paste (adrak aur hari mirch ka paste) or ½ inch • Add 3 cups of water. Stir again. 3 cups of water makes ginger and 1-2 green chilies - crushed in a the khichdi mushy, which we prefer. If you want separate mortar-pestle grains then just add 1.5 to 2 cups of water. • 3 cups water • Season with rock salt/sendha namak and stir well. • 2 tablespoon Ghee or peanut oil • Cover the pan with a lid and on a low flame allow the (mungfali ka tel) • 2 tablespoon chopped coriander leaves grains to simmer and get cooked. (dhania patta) • Do check and stir at intervals. • rock salt (edible and food grade) • Once the grains have softened and cooked well, (sendha namak) as required

switch off the flame. You can add about 2 tbsp chopped coriander leaves here and mix. Also if you prefer, you can add some lemon juice. Since I was serving the khichdi with vrat ki kadhi which is also sour, I did not add lemon juice. • Serve samvat rice khichdi topped with a bit of ghee and garnished with coriander leaves with vrat ki kadhi, peanut kadhi or any curry meant for fasting. You can also have this sama chawal khichdi with plain yogurt.

Rajgira roti Rajgira roti or rajgira paratha is a healthy gluten-free flatbread made with rajgira atta or amaranth flour for Hindu fasting days. Prep Time 20 mins Cook Time 20 mins Total Time 40 mins Course: Main Course Cuisine: Indian Diet: Gluten Free, Vegan, Vegetarian Difficulty Level: Moderate

Instructions Making dough • First boil 2 small to medium potatoes in a steamer or pressure cooker till they are thoroughly cooked and of a mashable consistency. • In a pan or bowl take the amaranth flour. I ground the flour at home using raw amaranth grains. ½ cup of amaranth grains yielded about ¾ cup flour. • When the potatoes are slightly hot, peel them. Then mash them lightly and add to the amaranth flour.

Ingredients • ¾ cup amaranth flour (rajgira atta) • 2 small to medium potatoes or 1 large potato or ½ to ⅔ cup tightly packed mashed potatoes or 100 to 125 grams potatoes • ½ teaspoon cumin powder (jeera powder) • 1 or 2 green chilies - crushed or finely chopped or 1 to 1.5 teaspoon crushed green chilies • rock salt (edible and food grade) (sendha namak) as required. used specially for religious fasting days or vrat. • ghee or oil as required

• Then add the crushed green chili paste, cumin powder and rock salt (sendha namak). You can also add some chopped coriander and ginger paste. Mix everything well. • Add 1 or 2 tablespoons of water in parts and knead to a smooth dough. The addition of water depends on the quality of flour. Hence add as accordingly. Make sure you don't add too much water. Allow the dough to come at room temperature as it will be slightly warm due to the addition of the hot mashed potatoes. Method of rolling rajgira roti • Make small or medium sized balls from the dough. Dust with amaranth flour. • Roll to a small or medium sized paratha. While rolling add some more flour if required. • Then gently lift up with a spatula and fry the paratha on a hot tava. Method of patting the dough to make rajgira roti • Keep a moist kitchen cotton napkin or towel on your workplace. Take a small or medium sized ball from the dough and place it on the moist kitchen cloth. • With your palms or with your fingers, gently press the dough ball and flatten it till it increases in size. The edges come out neat this way and are not uneven. Making rajgira roti • Now gently remove the paratha from the cloth or place the cloth upside down on a hot tava or skillet and peel of cotton cloth. I do the first method of removing the rajgira paratha from the cloth and then placing it on the hot tava. • One side is partly cooked, flipped with the help of spatula. Use a non-stick pan or well seasoned pan as the paratha might stick. • Apply ghee or oil on this side as per your preferences. Flip again carefully using a spatula. Apply ghee or oil on this side. • Flip a couple of times till the roti has become evenly golden and roasted evenly. • Serve these rajgira roti hot or warm with curd or any curry meant for fasting like vrat ki kadhi or vrat ke dahi aloo or kaddu sabzi for vrat ki aloo sabji. Notes • The recipe can be scaled as per your requirements. • Make sure that the amaranth flour is fresh and in its shelf period if using packaged one. • Don't add too much water when kneading as the dough will become sticky and pasty. • You can choose to skip any of the spices in the recipe according to your preferences. • Roast them on medium to medium-high heat. Regulate the heat as needed. • For a vegan version, roast them with peanut oil. If making during non-fasting days then you can use any neutral flavored oil also. • The approx nutrition info is for one amaranth paratha roasted with ½ teaspoon of peanut oil.

Kuttu ka Paratha Kuttu ki roti or paratha are gluten free flatbreads made with buckwheat flour and mashed potatoes. These healthy flatbreads are usually made during the Navratri fasting period in India. Prep Time 10 mins Cook Time 30 mins Total Time 40 mins Course: Major meal Cuisine: North Indian Diet: Gluten Free, Vegetarian Difficulty Level: Moderate Servings: 14 rotis

Ingredients • 2 cups kuttu ka atta (buckwheat flour) • 1 tablespoon finely chopped coriander leaves • 1 medium to large potato • 1 green chili or hari mirch - finely chopped (optional) • 3 to 4 tablespoon warm water or add as required • 1 teaspoon rock salt (edible and food grade) (sendha namak), add as required • oil or ghee as required, for roasting

Instructions making kuttu ka atta dough • Boil the potato till it's completely cooked. You can boil the potato in a stovetop pressure cooker or Instant pot or in a pan adding water as needed. • Peel and mash the potato when still warm. There should not be any chunks in the mashed potato. • In a bowl, mix the mashed potatoes, coriander leaves, green chilies and rock salt with the kuttu ka atta. • Add very little warm water like 1 to 2 tablespoons and begin to knead. • Keep on adding little warm water in parts and knead till a dough forms and it stays together. Overall you can use 3 to 4 tablespoons of warm water. • Don't make it too smooth or too moist as you won't be able to roll the parathas. rolling kuttu ka paratha • On a moist cloth, sprinkle some flour lightly. • Take a medium sized ball and place on the cloth. • Fold the cloth and roll the ball with a rolling pin. • Pick up the folded napkin together with the dough gently and roll so you get a round shaped paratha. • While making rotis, you roll it slightly thin and for making parathas you can roll slightly thick. You can use a zip lock bag or a banana leaf also to roll these parathas. making kuttu ka paratha or rotis • Heat skillet or griddle or tava. • Place the roti or paratha side on your right palm and gently remove the cloth/napkin from the other side. • Then place the roti or paratha on the tava. Keep the heat to medium to medium-high. • When one side is partly cooked, flip and let the other side cook. • Spread ½ teaspoon ghee or oil on top and then flip again. • Cook for a few minutes and meanwhile spread again ½ teaspoon ghee or oil on the top. • Flip once or twice till the kuttu ki rotis have golden brown patches. • Prepare all kuttu ka atta ki rotis or parathas this way and stack them in a roti basket. • Serve kuttu ki rotis or parathas hot or warm with a side vegetable dish or curry. Notes • The recipe can be scaled. • Use the flour that is in its shelf life and not gone rancid. • You can use a mix of buckwheat flour and water chestnut flour also. • If making for non-fasting days then you can use regular salt instead of edible rock salt.

NAVRATRI DESSERTS Ganne ke ras ki kheer Mungfali katli kaddu ka halwa Rajgira (amaranth) ladoo Mishti Aloo’r Pantua

Ganne ke ras ki kheer PREP TIME10 mins COOK TIME15 mins TOTAL TIME 25 mins COURSE Dessert CUISINE Indian SERVINGS6

INSTRUCTIONS

• Wash samo rice and soak for 10 minutes. Keep aside. You can use short grain rice if not making for fast. • Take a heavy bottom pan and pour sugarcane juice in it. Put the pan on flame.

INGREDIENTS

• Also add raisins and cardamoms and let the juice boil. • When the sugarcane juice begins to boil, drain the water in which rice were soaked and add rice in the boiling sugarcane juice. • Let the rice cook in sugarcane juice on low flame. Keep stirring. • Now you need to take care of 2 things. One, rice are properly cooked and second, consistency of kheer. • Once the rice are cooked, add some of the chopped dry fruits in the kheer and preserve some for garnishing. • You have to boil the juice until desired consistency of kheer is reached. Switch off the flame finally. • Serve rasawal recipe hot or cold. But personally we loved the chilled cold one. NOTES

• 3 cup Sugarcane juice / Ganne Ka Ras • 1/2 cup Samo Rice (Vrat wale Chawal) • 2-3 Green Cardamoms crushed • Dry fruits of your choice we used cashews, raisins and almonds & coconut

• Sugarcane juice is usually sold by road side vendors by adding lemon, mint and black salt. But if you are buying sugarcane juice for making rasawal recipe, then do tell the vendor to make juice without adding anything else. • being a best culture medium for the various microorganisms, it is recommended to make rasawal recipe only with the fresh sugarcane juice or the one kept in the freezer. • Although we made rasawal recipe within half an hour of purchasing sugarcane juice but while purchasing, the vendor told us that this sugarcane juice will remain fine for about 2 hours without refrigeration because it was without salt and lemon. So you can keep it that way. However we didn't take the risk and immediately placed juice in the refrigerator after buying. • Vendor also told us that the colour of the juice will start turning dense and texture little watery, but no issues. As long as it's taste is sweet, you can use it. And yes, this happened. So you too don't worry. • If you are making it with regular rice, better soak those rice for about 20 minutes. However if you forget to soak rice, no issues. The only benefit of soaking rice before adding to sugarcane juice is that rice cooks fast. In case you forget to soak, rice will take little extra time to cook. Not a big deal. • Some people add ghee too or at least roast dry fruits in ghee before adding to rasawal recipe. Choice is yours. Vegans must avoid it. We too. • You will find some recipes using milk too. We didn't add milk to make it purely sugarcane based rasawal recipe. Again choice is yours. Vegans don't go for it. • It can't be suggested for how long to boil the sugarcane juice because boiling timings depend upon quantity of ingredients as well as your liking of consistency. If you want flowing consistency of your kheer, then boil less otherwise more. The basic requirement is that rice must not left uncooked. Also keep in mind that after turning cool, rasawal recipe will be more thick and on refrigeration, thicker. So apply your own judgment. • When it comes to recipes for fast/Vrat, there has always been a difference of opinion between different sections of people. Like some people believe that cardamom is not to be taken during fasts and other say otherwise. If you too have confusion with regard to any of the ingredients other than sugarcane juice and samo rice, you can simply skip them because the rasawal recipe can also be made with just 2 basic ingredients i.e. sugarcane juice and samo rice.

Rajgira (amaranth) ladoo recipe PREP TIME10 mins COOK TIME5 mins TOTAL TIME15 mins COURSESweets CUISINEIndian SERVING 20 Ladoos

INSTRUCTIONS

INGREDIENTS • 2 cup Rajgira roasted • 2 tbsp Desi ghee • 1 cup Jaggery • 2 tbsp Almonds chopped • 2 tbsp Raisins • 1/4 cup water

• In a bowl add rajgira. • Further add roughly chopped almonds & raisins. • Now take a pan, add desi ghee in it and put on low flame. • When ghee melts, add jaggery and water in it. • Let the jaggery melt. • Transfer this melted jaggery in the bowl carrying rajgira mixture. Better use a strainer so that any impurity in jaggery withholds. • Mix the mixture properly & let it cool a bit so that you can touch it with bare hands. • Wet your hands & take a small amount of mixture & roll it between your palms. Keep on making round balls with the entire mixture. • Your rajgira Ladoos are ready. Enjoy NOTES • If the mixture will turn completely cool, you won't be able to bind it to give a shape of ladoos. so fasten your hands while rolling them. • In case the mixture turns cool, then slightly warm it to make it worth binding. • If for any reason mixture turns dry, then add few drops of warm water to make it correct.

Mungfali katli PREP TIME 10 mins COOK TIME 20 mins TOTAL TIME 30 mins COURSE Sweets CUISINE North Indian

INSTRUCTIONS • Dry roast peanuts in a pan for 5 minutes or until they begins to change the colour. • Let the peanuts turn a little cool and remove their skin by rubbing a handful of them between your palms or the way you like. • Add peanuts in a grinder jar and begin to grind them. • Grind the peanuts to a grainy texture. Keep aside. This is VERY IMPORTANT to note that don't grind peanuts in one go. Why, mentioned in notes below.

INGREDIENTS • 1.5 cup peanuts • 1/2 cup ghee residue or fresh khoya • 3/4 cup sugar • 4-5 green cardamoms crushed • 1 tbsp desi ghee plus little more for greasing • 1/2 cup water • Silver vark for garnish

• Take a tray or plate and grease the tray with some ghee and keep aside. • Take a pan and add water and sugar in it. • When sugar melts, add cardamoms & desi ghee in it. • Let the sugar syrup attain one string consistency. • Switch off the flame and immediately add ground peanuts and desi ghee residue. • Give it a good mix but do it fast. • Without any delay, transfer the mixture in greased tray. • Spread the mixture using spatula. • Garnish the mixture with silver vark. • Cut the mixture into diamond shape using knife or in any other shape of your choice. • Your mungfali katli is ready. Enjoy. NOTES • Be careful while roasting peanuts. If you over roast them, a burnt taste and smell will be felt while eating it. • This is suggested not to grind the peanuts in one run of grinder. This way peanuts will become creamy & you will end up with peanut butter whereas we need grainy dry texture. So pulse in intervals of 2 or 3. • The black spots appearing in the katli due to use of ghee residue. If you use fresh regular mawa/khoya, your katli will be on a whiter side. • You can garnish katli with dry fruits of your choice.

Mishti Aloo’r Pantua PREP TIME15 mins COOK TIME30 mins COURSE Dessert, Sweets CUISINE Bengali SERVINGS30 pantua

INGREDIENTS FOR BOILING SWEET POTATO • 500 grams sweet potatoes • 5-7 cup water FOR MAKING SUGAR SYRUP • 1 cup water • 1 cup sugar (we have used shakkar. You can use normal refined sugar) • 3-4 green cardamoms • 1 tsp rose water • Few drops of lemon juice FOR MAKING JAMUN • Boiled sweet potatoes • 1/4 cup almond flour (*or 1 tbsp all purpose flour) • 1/4 tsp baking powder (optional) • 1/2 tsp cardamom powder • Pinch of salt FOR FRYING JAMUN (in Air Fryer) • 1-2 tbsp of oil (you need too much oil if deep frying)

INSTRUCTIONS FOR BOILING SWEET POTATO • Take a wide and deep pan with water and place sweet potatoes in it. • Boil the sweet potatoes for 10-15 minutes or until they turn soft and tender. • Take Potatoes out of water and let them turn cool so that you can touch them comfortably. In the meantime let's make sugar syrup. MAKING OF SUGAR SYRUP • Add water, sugar and cardamoms in a pan. • When the syrup begins to boil, let it boil just for 3 to 4 minutes. We don't need any thread consistency but just only a slightly thick syrup. • Switch off the heat and add rose water & lemon juice. Keep aside. MAKING OF JAMUNS • Peel the sweet potatoes. • Place them in a wide vessel where you can conveniently handle them with free hand. • Start mashing the sweet potatoes and mash them in such a way that there remains no chunks of sweet potato. • Add almond flour, cardamom powder,salt and baking soda. • Bring the mixture together but do not knead it. • Cover the dough with a damp cloth and leave it to rest for 10 minutes. • Now start making smooth and crack free balls out of the dough. Big or small, choice is yours. We managed to make 30 balls out of entire dough. FRYING OF BALLS • Grease the air fryer basket with oil. (In case you are deep frying them, heat oil to moderate warmth and then deep fry balls on low heat until deep brown.) • Arrange the balls in the basket of air fryer. Do not overcrowd the basket. • Apply oil all over the balls. You can also use desi ghee, if not vegan. • Switch on the air Fryer to 20-22 minutes @180°C. • But during the entire process, pause the air Fryer 3 to 4 times, shake the basket and apply some more oil on all the balls. • Air Fry till the balls turn golden brown from all the sides. • Dip them in sugar syrup which must be slightly warm at that time. Remember, syrup should neither be completely cool nor boiling hot. • Let balls remain soaked in syrup for 15 to 20 minutes. • Thereafter you can serve them. They taste so good if served chilled. NOTES • Instead of air frying, you can adopt the traditional method of deep frying them. • You may use oil or desi ghee for frying but do note, that fry balls on low heat and moderate hot oil. If oil is excessively hot or heat is too high, balls will turn black from outside immediately, but remain raw from within. • As each air fryer is different, so your frying time may be differ to our's.

Recipe Book By

Healthy lifestyle

Written by: DIETICIAN

Supported by: DIETICIAN KAMAKSHI ABROL

PRIYA MITAL

App Launching Soon