#HealthyRecipes
A message from Rakesh Barik iLoseiWin was a dream that always seemed hard to realize.. but the Core Team & you all, made it happen! It has been a remarkable journey and I genuinely feel proud to be a part of it. To take this a step further, we have put together this Recipe Book, most of the recipes of which have been contributed by our own practitioners! I want to take this opportunity, to also thank my leaders - Shakeel & Pannaga, for ideating this initiative and putting together & leading a fantastic Core Team, which made this dream, a reality. Signing off, with the hope that the spirit of iLoseiWin lives on! Eat Well. Work Well. Live Well.
3
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1st Weight Check
1 fruit bowl please...
Week 1
Week 2
Week 3
Week4
The iLoseiWin Journey
2 Weight Check nd
I don’t know if you people noticed but I am wearing my old jeans today..
And I feel energised all day... People are already asking for tips!
Fruit bowl??
Week 5
Final Weight Check
Week 6
Week 7
Such happiness..
Week 8
Table of Contents Paneer & Baby Corn Wrap
2
Bajra, Carrot & Onion Dosa
48
Diet Bread Pakoda
4
Cauliflower Gravy
50
Veg Kebab
6
Baked Oats Puri
52
Curd Sandwich
8
Bhindi Masala
54
Soya Kebab
10
Chana Dal & Cabbage Tikki
56
Honey & Oat Cookies
14
Carrot Methi Subzi
60
Puffed Rice Upma
16
Cauliflower & Oats Tikki
62
Roasted Vegetable
18
Fada ni Khichdi
64
Bottle Gourd Soup
20
Low Calorie Dal Makhani
66
Ragi Roti
24
Gehun Ki Bikaneri Khichdi
68
Ragi Balls
26
Hariyali Dal
72
Baitha Varan
28
How & Sweet Paneer
74
Barley & Corn salad
30
Kadai Tofu
76
Khumbh Ke Kebab
32
Fenugreek & Mushroom Rice
78
Moong Dal Chila
36
Moong Chaat
80
Egg Salami Sandwich
38
Veg Pulao
82
Broccoli Salad
40
The Winners
84
Oats Khichdi
42
Leadership / Core Team
86
Bajra & Cauliflower Roti
44
Paneer & Baby Corn Wrap
Parul Nijhawan
10 mins
Serves 4
161 K Calories
Ingredients • 4 whole-wheat chapatis • 1/2 cup low fat paneer (cottage cheese) cubes • 1/2 cup baby corn, boiled and cut into 25 mm. (1") pieces • 1/4 cup chopped spring onion whites • 1/2 tsp chopped celery • 2 to 3 green chillies, finely chopped • 1/2 tsp chopped garlic (lehsun) • 1/2 tsp chopped ginger (adrak)
• 1/4 cup chopped capsicum • 1/2 cup finely chopped spring onion greens • 2 tsp oil • 1 tsp soy sauce • 1 tsp cornflour • 1/2 tsp sugar • Salt to taste • 1/4 cup water
Preparation 1. Heat the oil in a non-stick pan, add the spring onion whites and sauté for 2 minutes, till the onions turn translucent. 2. Add the celery, green chillies, garlic and ginger and cook for another minute.
one chapati and roll up tightly. 8. Repeat for the remaining chapatis and filling to make 3 more rolls. 9. To serve, warm the rolls on a hot tava (griddle) and serve.
3. Add the capsicum, paneer, baby corn and the soya sauce mixture.
5. Add the spring onion greens and mix well. Keep aside. 6. Divide the chilli paneer and baby corn filling into 4 equal portions. 7. Spread one portion of the filling in the centre of
Paneer & Baby Corn Wrap
4. Cook for 2 more minutes, till the sauce thickens and coats the vegetables and paneer.
2
Diet Bread Pakoda
Neha Mittal
30 mins
Serves 4
100 Calories
Ingredients • Whole wheat bread slices • 250 gms gram flour • 250 gms paneer • Salt to taste • Pinch of turmeric powder • Red chilly powder, as per taste • 2-3 teaspoons olive oil • 250 gms green peas • 2-3 cups water
Preparation
2. Grilled paneer can also be used to enhance the taste. An alternative of using just paneer as a filler would be to use a mixture of grated paneer/boiled peas/any other vegetables of your choice. 3. Sauté paneer with salt, red chilly powder and cumin powder on a pan with less than half teaspoon oil (applicable to both type of fillings). 4. Put the prepared mixture or paneer slice between 2 bread slices and press the upper slice with you handle a little bit so that the mixture is settled down properly.
5. Now prepare a mixture of gram flour, salt, red chilly, turmeric powder and water in such a way that the prepared sandwich could be dipped into it and the coating of the mixture over the san which is not very thick. Now add 1 teaspoon of oil to the pan. 6. Shallow fry the sandwich. Use as minimum oil as is required to gently cook the pakoda. 7. Cook the sandwich such that all the sides are properly cooked.
Diet Break Pakoda
1. Diagonally cut each bread slice into 2 pieces such that it is triangular in shape. Now cut a slice of paneer (around 2-3 mm thick) into the same triangular shape so that it can fit between 2 bread slices.
4
Veg Kebab
Rubal Gupta
45 mins
Serves 4
100 Calories
Ingredients • 1 boiled raw banana • 1 cup of soya granules • 1/4 cup oats • 1/2 cup boiled peas(optional) • Salt to taste • Chat masala as per taste • Coriander powder and fresh coriander leaves
Preparation 1. Soak soya granules in hot water for 10 mins and churn in a mixer to get coarse consistency. 2. Mash the boiled banana, soya granule mix, oats, peas (boiled and mashed), salt, chat masala, coriander leaves and coriander powder. 3. Mix all these ingredients together and make round patties or shape them the way you like. 4. Just pop in oven to bake or pan fry on stove.
Veg Kebab
5. Serve hot with tomato ketchup.
6
Curd Sandwich
Priya Garg
10 mins
Serves 4
100 Calories
Ingredients • 1 cup curd • Chopped vegetables of your choice • Bread slices (Brown bread can also be used) • 1/8 tsp red chilly powder • 1/8 tsp chaat masala • Olive oil/butter/ghee to grease the bread slightly • Salt to taste
Preparation 1. Take all the chopped vegetables in a wide pan. 2. Add hung curd to it. 3. Mix all the spices and salt and mix properly. 4. Grease bread slices lightly on one side. Apply a thick layer of hung curd mixture on bread. 5. Grill in a sandwich maker or Tawa.
Curd Sandwich
6. Serve hot with green chutney or tomato ketchup.
8
Soya Kebab
Urvashi Badhwar
30 mins
Serves 4
100 Calories
Ingredients • 1 medium size bowl of soya granules • 2 slices brown bread • Pepper as per taste • Salt to taste
Preparation 1. Keep the soya granules in hot water and drain off the excess water once they soften. 2. Churn the brown bread slices in a grinder. 3. In a bowl, mix the churned bread & soya granules along with salt and pepper. 4. Knead them into a thick paste and make Kebabs of desired shapes.
Soya Kabab
5. Roast these kebabs in an oven or pan-fry them on a non-stick pan with little or no oil.
10
At first they will ask you WHY you’re doing it. Later they‘ll ask you HOW you did it!
It is no coincidence that four of the six letters in health are HEAL!
Honey & Oat Cookies
30 mins
Serves 4
100 Calories
Ingredients • 1/2 cup honey • 1 1/2 cup oats • 1 cup wheat flour • 3 tablespoons homemade/unsalted butter • 1 egg • 1/4 spoon salt • 1/4 spoon baking soda • 1/2 spoon cinnamon powder
• 1/2 spoon almond essence • 1 cup dry fruits chopped
Preparation 1. Start with melting butter, add honey with egg and mix well. Add wheat flour, salt and baking soda and check for no lumps in the batter.
Note: If the cookies to be baked are placed nearby, they will start sticking to each other, when they spread while getting baked.
2. Add cinnamon powder and mix until all ingredients are mixed thoroughly.
6. Bake the cookies for 12 min until they turn brown. 7. Remove and place them on rack for cooling.
3. Add the oats towards the end along with chopped dry fruits, and mix for few secs, with no lumps.
5. Take small portions of the cookie batter and place each ball on the baking tray, some distance apart.
Honey & Oat Cookies
4. Preheat the baking oven to 180˚C. During this time, place a butter paper on the baking tray.
14
Puffed Rice Upma
30 mins
Serves 4
100 Calories
Ingredients • 2-3 bowls of puffed rice • Few curry leaves • 1 onion finely chopped • 2-3 green chillies finely chopped • Coriander and mint leaves finely chopped • Roasted peanut powder (fry few peanuts without oil and grind them without water) • Salt to taste • 1/4 teaspoon turmeric power
• 2 tsp olive oil
Preparation 1. Wash the puffed rice to get rid of any sand or dust, and also to make it soft. To wash, take a big bowl of water and pour it in the puffed rice. 2. Strain it immediately onto a steel vessel strainer, to remove the water. 3. Take a cooking dish, big enough to cook the Upma. Add Olive oil, and once it heats up, add onion, curry leaves, chillies and fry for few minutes.
5. Once mixed thoroughly, add chopped coriander leaves and 2-3 spoons of peanut powder and mix well. 6. Enjoy the healthy puffed rice upma.
Puffed Rice Upma
4. Add turmeric powder, puffed rice & mint leaves along with salt and mix well.
16
Roasted Vegetables
Kamesh K
30 mins
Serves 4
100 Calories
Ingredients • 1 zucchini • 2 big carrots • 1/4 cabbage • 1 red capsicum • 1 yellow capsicum • 1 green capsicum • 2 pinch coriander powder
• 2 tsp fresh chopped ginger • 1 tsp dried Italian herbs • 1/2 cup olive oil • 1/2 tsp salt • 1/4 tsp black pepper powder
Preparation
2. Deseed the capsicums. Cut them lengthwise into 2 cm wide strips. Keep in a separate bowl. 3. Cut the cabbage into 3 cm x 3 cm squares. Keep in a separate bowl. Cut broccoli into florets. Keep in a separate bowl. 4. Mix the seasoning (salt, black pepper powder, coriander powder, fresh chopped ginger) and olive oil in a small bowl. 5. Mix the carrot pieces with seasoning/oil mixture in a bowl. Do the same separately with all the other vegetables. Let them marinate for a few minutes.
Option 1 – Sauté each vegetable separately in a flat iron pan until light brown on both sides. Kee aside. Option 2 – Grill the vegetables on a hot grill until light brown on both sides. Option 3 – Roast the vegetables in the oven: 6. Preheat the oven at 250° C. Put each vegetable on a separate baking tray. Cook the zucchini, yellow squash, and capsicum for about 7–8 minutes; the carrots for 10–15 min. 7. When cooked but still firm, take them out and let them cool a little bit. (The cabbage and broccoli are not cooked in the oven.) 8. Mix all the vegetables, add the Italian herbs and rectify the seasoning, salt and pepper to taste. Arrange the vegetables on a plate and serve.
Roasted Vegetables
1. Wash the vegetables. Peel the carrots. Take the zucchini, yellow squash, and carrots, first cut off both ends, then cut them on the bias (diagonally) into thumb-thick pieces. Keep each vegetable in a separate bowl.
18
Bottle Gourd Soup
30 mins
Serves 4
100 Calories
Ingredients • 1 piece bottle gourd • 1tsp ghee • Cumin seeds 1/2 tsp • Water (As required) • Salt to taste
Preparation 1. Take a portion or the entire bottle gourd (aka Dudhi aka Lauki). Peel it. Cut it into medium sized pieces. 2. In a bowl, put these pieces with twice as much water. 3. Put this bowl in the microwave and heat it for 20 minutes. Alternatively, you can also cook it in a cooker or simply on the stove.
6. In a pan, take 1 tsp of ghee and heat it. In the hot ghee, add jeera (cumin seeds) and let it sizzle for 30 seconds. 7. Add this ghee-jeera mixture to the soup. Add salt to taste. 8. Serve Hot.
4. After it is cooked, take a hand-held mixer and grind the pieces and water into a soup. You can add water depending upon the desired consistency.
Bottle Gourd Soup
5. Add washed and chopped mint and coriander leaves.
20
You dont have to eat LESS, you just have to eat RIGHT
The best project you will ever work on, is YOU
Ragi Roti
Santoh Rao
30 mins
Serves 4
100 Calories
Ingredients • 2-3 cups ragi flour • 1-2 finely chopped onions • 2-3 finely chopped green chillies • 1/2 tsp Ajwain seeds • Coriander • Curry leaves • Salt to taste
Preparation 1. Mix all the ingredients thoroughly by adding water little by little. 2. The dough should be pliable (not too hard or too watery). Cover it and Keep it aside for 10 mins. 3. After some time, put 2 drops of oil on an iron or non-stick pan and spread it. 4. Take a medium size ball of the dough and spread it on the pan by tapping with the hand. 5. Put oil around it and heat it for 3-4 mins. Cook it evenly on both sides.
Ragi Roti
6. Serve these hot ragi rotis with coconut or tomato chutney.
24
Ragi Balls
Santoh Rao
10 mins
Serves 4
100 Calories
Ingredients • 1 cup ragi flour • 1 cup water • Salt to taste • Little ghee or oil to spread the paste
Preparation 1. In a heavy bottomed pan, add 1 cup of water and bring it to boil. 2. Add 1 spoon of Ragi flour to the boiling water and mix it well. 3. After 2 mins add the remaining Ragi flour to the water slowly and mix it using a wooden ladle. 4. Continue until all the flour is mixed with the water. 5. Keep a plate ready, add a drop of oil or ghee and spread it on the plate.
7. The Ragi ball is ready to be eaten with vegetable/green leaf sambar.
Ragi Balls
6. Drop the mixed Ragi flour on the plate and quickly give it the shape of a ball.
26
Baitha Varan
30 mins
Serves 4
100 Calories
Ingredients • 3/4 cup toor (arhar) dal • 1/4 tsp turmeric powder (haldi) • 1/4 tsp asafoetida (hing) • 1/2 tsp roasted cumin seeds (jeera) powder • 1 1/2 cups boiled mixed vegetables (carrot,cauliflower, potatoes, onions etc.) • 1/2 cup green paste • 2 tsp sugar • 2 tsp lemon juice
• 1/4 cup finely chopped coriander and salt to taste
Preparation 1. Clean, wash and soak the dal in water for 2 to 3 hours. Drain and keep aside. 2. Add turmeric powder, salt and 1 1/2 cups water to the dal and pressure cook for 2 whistles. 3. Allow the steam to escape before opening the lid and whisk the dal. 4. Add the asafoetida, cumin seeds powder, mixed vegetables, green paste and sugar and mix well. 5. Simmer this mixture again for 6 to 8 min.
Baitha Varan
6. Add lemon juice and garnish with coriander just before serving. Serve hot.
28
Barley & Corn Salad
20 mins
Serves 1
100 Calories
Ingredients • 1/4 cup barley (jau), washed and drained • 5 tbsp sweet corn kernels (makai ke dane) • 1/2 cup chopped red, yellow and green capsicum • 2 tbsp finely chopped coriander (dhania) • 3/4 cup finely chopped spring onions (whites and greens) • 1/2 tsp sugar (optional) • 1 tsp roasted cumin seeds (jeera) powder • 2 tsp lemon juice • Salt to taste
Preparation 1. Combine the barley and sweet corn with 1 cup of water in a pressure cooker and pressure cook for 2 whistles. 2. Allow the steam to escape before opening the lid. 3. Drain and keep aside to cool slightly. 4. Combine all the other ingredients including cooked barley- sweet corn in a bowl and toss well.
Barley & Corn Salad
5. Refrigerate it for at least 1 hour and serve chilled.
30
Khumbh Ke Kebab
30 mins
Serves 4
100 Calories
Ingredients • 2 cups mushrooms,chopped • 2 tablespoons olive oil • 1 1/2 tablespoons garlic,chopped • 1 cup finely chopped onions • 3/4 cup rolled (porridge) oats • 1 teaspoon red chilli flakes • 1 teaspoon crushed black peppercorns • 1 teaspoon dried herbs • 1 tablespoon green chillies,chopped
• Salt to taste • 4 tablespoons fresh coriander leaves,chopped • 3 tablespoons roasted chana dal (dalia),powder • Oil for shallow frying
Preparation 1. Heat olive oil in a non-stick pan; add garlic and sauté till it is light golden brown in color.
kababs till they become golden brown. 8. Drain on absorbent paper.
2. Add onions and sauté till it becomes translucent. 9. Serve hot with ketchup. 3. Add rolled oats, mushrooms, red chilli flakes, crushed black peppercorns, dried herbs, green chillies, salt and coriander leaves and sauté till the mixture is dry. 4. Transfer the mixture onto a plate and cool.
6. Divide the mixture into equal portions and make small balls. Press them lightly between palms to make kababs. 7. Heat oil in a non-stick pan and shallow-fry the
Khumbh Ke Kebab
5. Add dalia powder and mix well.
32
NOTHING tastes as good as BEING FIT feels
It is not a short term diet! It is a long term lifestyle change
Moong Dal Chila
Urvashi Badhwar
25 mins
Serves 3
100 Calories
Ingredients • 3/4 cup whole moong dal/pasi payaru/whole green gram • 3 tablespoons rice flour • 1 medium onion,chopped fine • 1 small carrot, peeled and grated • 1/2 green bell pepper, chopped fine • 2 green chillies, chopped fine • 1/2 teaspoon grated ginger
• Salt to taste • Oil for frying the chila
Preparation 1. Soak the whole moong dal in plenty of water for 6-8 hours. Drain thoroughly and grind to a coarse paste without adding water.
6. Serve moong dal chilla hot with chutney, pickle or sauce.
2. Take the ground dal in a bowl and add grated carrots,chopped bell pepper, sliced onions, grated ginger, chopped green chilli, salt and rice flour. Mix well. 3. Add 1/2-3/4 cup water and mix well.
5. Cook on medium flame for 4-5 minutes till the chilla becomes golden and crispy in the edges.
Moong Dal Chila
4. Heat a tava and take a ladle full of batter and spread into a thick small circle. Add oil generously to the sides and also in the center by making a dent.
36
Egg Salami Sandwich
Maitriswarup Misra
30 mins
Serves 1
100 Calories
Ingredients • 2 Eggs • Chicken salami • 2 piece brown bread • 2 tbsp olive oil • Onion slices • Tomato slices • Cheese slice • Lettuce • Salt to taste
• Black pepper • Water
Preparation 1. Chop some slices of onion and tomato. 2. Marinate some lettuce in honey and a piece of Chicken salami in Lime.
8. Now top it up with a cheese slice and sprinkle some pepper and salt to taste. 9. Place the other piece of bread on top of the stack and flip the sandwich to fry it till brown.
3. Roast the salami on a frying pan with some olive oil. 4. Beat two eggs to a medium foam and spread it on a big plate.
10. Remove the sandwich and enjoy with lettuce fillings and tabasco sauce.
6. Heat 2 table spoons of olive oil on a frying pan and gently place an egg soaked bread on the heated oil. 7. Place some onion and tomato slices on the fried bread, followed by the roasted salami.
Egg Salami Sandwich
5. Leave two brown breads on the egg spread for 1/2 a min.
38
Broccoli Salad
Sindhura Vutukuri
15 mins
Serves 1
100 Calories
Ingredients • 10-12 florets of broccoli • 1 tsp olive oil • 6-8 slices of garlic, finely chopped • Salt to taste • Black pepper • Water
Preparation 1. Blanch about 10-12 florets of Broccoli for about 6-7 minutes in hot water. 2. Take the florets out of the boliing pot and drain the excess water. 3. Take a nonstick pan and put one spoon of olive oil and lots of garlic (cut into small pieces). Fry until brown. 4. Put in Broccoli florets and saute on medium heat for a minute or two.
Broccoli Salad
5. Add salt, pepper, chilli flakes and mixed herbs (store bought, optional).
40
Oats Khichdi
Sananda Kar
25 mins
Serves 2
100 Calories
Ingredients • 1 cup oats • 1/2 cup carrots and beans • 2 tsp finely chopped ginger and garlic • 1 tbsp oil • 1/4 tsp mustard • 1/2 tsp cumin seeds • 1/2 tsp urad dal • 1 tsp channa dal
• 1/4 tsp turmeric powder • 3 curry leaves • 2 green chillies • 1/2 cup chopped onions • 1/4 cup chopped tomatoes • 3 stalk coriander leaves • Salt to taste
Preparation 1. Dry roast oats 2-3 minutes in a pan. Remove from stove. Heal oil in the pan and add mustard, cumin seeds, urad dal and channa dal. 2. When channa dal turns golden, add curry leaves, green chillies, chopped ginger and garlic. Fry for 2 mins till raw smell goes off. Add onions and fry till they turn translucent. 3. Add tomato and fry till they turn mushy. Add cooked vegetables (carrots and beans) and fry for 2 minutes. Add salt and turmeric powder. 4. Add roasted oats and sprinkle some water. Cover it with a lid and cook for 2-3 minutes.
7. Serve hot.
Oats Khichdi
5. Remove from stove. Garnish with coriander leaves.
42
Bajra & Cauliflower Roti
40 mins
Serves 2
33 Calories
Ingredients • 3/4 cup grated cauliflower • 1/2 cup bajra (black millet) flour • 1 1/2 tbsp finely chopped spring onions whites • 1 1/2 tbsp finely chopped spring onion greens • 2 tbsp finely chopped coriander (dhania) • 1/2 tsp ginger-green chilli paste • 1/2 tsp grated garlic (lehsun) • Salt to taste
Preparation 1. Combine all the ingredients and knead into a soft-smooth dough, using enough water.
7. Repeat with the remaining portions to make 5 more rotis.
2. Divide the dough into 6 equal portions.
8. Serve hot.
3. Roll out one portion of the dough into a circle of 100 mm (4") diameter. 4. Place the roti on the non-stick tava (griddle). Turn over in a few seconds.
6. Lift the roti with a pair of flat tongs and roast on over an open flame till brown spots appear on both the sides.
Bajra & Cauliflower Roti
5. Cook the other side for a few more seconds.
44
Being healthy & fit isn’t a fad or a trend... It‘s a lifestyle!
There is NO BETTER TIME. THAN NOW, to start living HEALTHY
Bajra, Carrot & Onion Dosa
8 hrs
Serves 4
100 Calories
Ingredients • 1/4 cup whole bajra (black millet) , soaked for 8 hours and drained • 1 1/4 cups bajra (black millet) flour • 1/2 cup grated carrot • 1/2 cup finely chopped onions • 1 1/2 tsp finely chopped green chillies • 1 tsp garlic (lehsun) paste • 1/4 cup finely chopped coriander (dhania) • 1 1/2 tsp lemon juice
• 1/4 tsp turmeric powder (haldi) • 1 1/2 tsp chilli powder • 1 1/2 tsp oil for greasing and cooking
Preparation 1. Combine the whole bajra, 1/2 cup of water and salt in a pressure cooker, mix well and pressure cook for 5 whistles.
125 mm. (5”) diameter circle. 7. Cook on a medium flame with oil, till it turns golden brown from both the sides.
2. Allow the steam to escape before opening the lid. 8. Serve immediately with healthy green chutney. 3. Drain the water and keep the cooked whole bajra aside.
5. Heat a non-stick tava (griddle) and grease it lightly with 1/4 tsp of oil. 6. Pour 1/4 cup of batter over it and tilt the tava (griddle) lightly to spread the batter evenly to form a
Bajra, Carrot & Onion Dosa
4. Combine all the ingredients, along with whole bajra and 1 1/2 cups of water, in a deep bowl and mix well.
48
Cauliflower Gravy
35 mins
Serves 4
100 Calories
Ingredients • 2 cups 'blanched' cauliflower florets • 1 roasted onion, finely chopped • 1/2 tsp cumin seeds (jeera) • 4 peppercorns • 25 mm (1") piece cinnamon (dalchini) • 2 whole cardamoms (elaichi) and cloves each • 4 whole dry red chillies, broken into pieces • 3 cloves of garlic (lehsun) • 1/2 tsp turmeric powder (haldi)
• 1 tsp ginger-green chilli paste • Salt to taste • 1/2 tsp tamarind (imli) pulp • 1 tsp vinegar
Preparation 1. Heat a thick iron tava (griddle) on a medium flame and when hot, add the cumin seeds, peppercorn, cinnamon, cardamoms, cloves and roast for about 10 seconds.
6. Simmer for about 5 minutes and serve hot, garnished with coriander.
2. Add the red chillies and roast for 10 more seconds. 3. Add the onions, garlic, turmeric powder, ginger-green chilli paste and 1/4 cup of water and blend to form a smooth paste in a mixer.
5. Add the cauliflower, tamarind paste, vinegar, 1 cup of water and bring to boil.
Cauliflower Gravy
4. Heat a non-stick kadhai on a medium flame and when hot, add the paste and salt and dry roast for 3 to 4 minutes while stirring continuously.
50
Baked Oats Puri
30 mins
Serves 4
100 Calories
Ingredients • 1/2 cup oats flour , refer handy tip • 1 cup whole wheat flour (gehun ka atta) • 2 tsp dried fenugreek leaves (kasuri methi) • 2 tsp black sesame seeds (kala til) • 2 tsp low-fat curds (dahi) • 1/2 tsp garlic (lehsun) paste • 1 tsp green chilli paste • 1/2 tsp chilli powder • 2 tsp oil
• Salt to taste • Whole wheat flour (gehun ka atta) for rolling
Preparation 1. Combine all the ingredients in a deep bowl and knead into a stiff dough using enough water. 2. Divide the dough into 20 equal portions and roll out each portion into a 75 mm (3”) diameter circle using a little whole wheat flour for rolling. 3. Prick the rolled out puris with a fork at regular intervals. 4. Arrange them on a baking tray and bake in a pre-heated oven at 200°c (400°f) for 20 minutes, turning them once after 10 minutes or till they turn crisp.
Baked Oats Puri
5. Serve or store in an air-tight container.
52
Bhindi Masala
30 mins
Serves 4
100 Calories
Ingredients • 20 tender ladies finger (to be ground into a smooth paste) • 1/2 cup roughly chopped roasted onion • 2 tbsp freshly grated coconut • 1 cup chopped coriander (dhania) • 2 tsp sugar • 2 tsp ginger-green chilli paste • 1/2 tsp turmeric powder (haldi) • 1 tbsp coriander-cumin seeds (dhania-jeera) powder
• 2 tsp garam masala • 2 tsp roasted sesame seeds (til) • 1 tsp lemon juice • Salt to taste
Preparation 1. Wash, dry and slit the ladies finger lengthwise. 2. Cut the ladies finger into half horizontally and stuff a little of the prepared paste into each halved ladies finger. Keep aside. 3. Heat a non-stick kadhai, add the ladies finger and the remaining paste, mix well and cover and cook on a slow flame for 10 minutes or till they become soft, while stirring occasionally.
Bhindi Masala
4. Serve hot with rotis or parathas.
54
Chana Dal & Cabbage Tikki
30 mins
Serves 2
100 Calories
Ingredients • 1 cup soaked and drained chana dal • 1/2 cup finely chopped cabbage • 1 tbsp roughly chopped green chillies • 2 tbsp finely chopped mint leaves (phudina) leaves a pinch of turmeric powder (haldi) • 1 1/2 tsp cumin seeds (jeera) powder • 2 tbsp low-fat curds • salt to taste • 1/4 cup besan (bengal gram flour)
• 1 3/4 tsp oil for cooking
Preparation 1. Combine the chana dal, green chillies and 2 tbsp of water in a mixer and blend in a mixer to a coarse paste.
6. Repeat step 5 to make 5 more tikkis. 7. Serve immediately with green chutney.
2. Transfer the paste into a bowl, add all the remaining ingredients and mix well. 3. Divide the mixture into 6 equal portions and keep aside.
5. Shape a portion of the mixture into a 63 mm (2 1/2 “) flat round tikki and immediately cook it on the tava (griddle) on a slow flame, using 1/4 tsp oil, till it turns golden brown in colour from both the sides.
Chana Dal & Cabbage Tikki
4. Heat a non-stick tava (griddle) and grease it using 1/4 tsp of oil.
56
It is not a DIET. It is called, eating HEALTHY.
The groundwork of all happiness is good health!
Carrot Methi Subzi
20 mins
Serves 2
100 Calories
Ingredients • 2 cups carrot, peeled and cut into cubes • 2 cups, finely chopped fenugreek (methi) leaves • 2 tsp olive oil • 1/2 tsp cumin seeds (jeera) • 3/4 cup finely chopped onions • 1 tsp finely chopped green chillies • 1 tsp finely chopped garlic (lehsun) • 1/4 tsp turmeric powder (haldi) • 2 tsp coriander (dhania) powder
• Salt to taste
Preparation 1. Heat the oil in a non-stick kadhai and add the cumin seeds. 2. When the seeds crackle, add the onions and sauté on a medium flame for 1 minute. 3. Add the green chillies and garlic, mix well and sauté on a medium flame for 30 seconds.
5. Add the carrots, salt and 1 cup of water, mix well and cover and cook for 7 to 8 minutes, while stirring occasionally. 6. Serve hot with whole wheat parathas or rotis.
Carrot Methi Subzi
4. Add the fenugreek leaves, turmeric powder, coriander powder, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
60
Cauliflower & Oats Tikki
30 mins
Serves 4
100 Calories
Ingredients • 2 cups blanched cauliflower, finely chopped • 1/2 cup quick cooking rolled oats • 1/2 cup oats flour • 3 1/4 tsp oil • 1/2 cup finely chopped onions • 1/2 cup boiled french beans, finely chopped • 1/2 cup boiled carrots • 1 tsp green chilli paste • 2 tsp finely chopped coriander (dhania)
• 2 tsp finely chopped mint leaves (pudina) • 1 1/2 tsp garam masala • 1 1/2 tsp dried mango powder (amchur) • 1/2 tsp ginger (adrak) paste • 1/2 tsp chaat masala
Preparation 1. Heat 1 tsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes. 2. Transfer the onions into a deep bowl, add the cauliflower, french beans and carrots, mix well and mash lightly using a potato masher.
6. Cook each tikki on a slow flame using oil, till they turn crisp and golden brown in colour from both the sides. 7. Serve immediately with healthy green chutney.
3. Add all the remaining ingredients, mix well and set aside for 10 minutes, for the oats to absorb all the flavors and bind well.
5. Heat the non-stick tava (griddle) and grease using 1/4 tsp of oil.
Cauliflower & Oats Tikki
4. Divide the mixture into 16 equal portions and shape each portion into a 50 mm flat round tikki.
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Fada ni Khichdi
40 mins
Serves 4
100 Calories
Ingredients • 1 cup yellow moong dal (split yellow gram) • 3/4 cup broken wheat (dalia) • 1 cup peeled and cubed potatoes • 1 cup green peas • 1 cup cauliflower florets • 1 cup onion cubes • 1 tbsp ginger-green chilli paste • 1/2 tsp black peppercorns (kalimirch) • 1/2 tsp turmeric powder (haldi)
• 1 tsp chilli powder • Salt to taste • 12 mm (1/2") piece cinnamon (dalchini) • 3 cloves (laung/lavang) • 1 tsp cumin seeds (jeera) • 1/2 tsp asafoetida (hing)
Preparation 1. Wash and soak the moong dal and bulgur wheat for at least 15 minutes. Drain and keep aside.
7. Stir the khichdi vigorously adding a little hot water if required so that the dal and the bulgur wheat mix well.
2. Bring 4 cups of water to boil and keep aside. 8. Serve hot. 3. Prepare the tempering by heating the oil in a pressure cooker, adding the cinnamon, cloves, cumin seeds and asafoetida and stirring for 30 seconds. 4. Add the dal and bulgur wheat together with all the other ingredients and stir for 4 to 5 minutes.
6. Allow the steam to escape and open the pressure cooker.
Fada Ni Khichdi
5. Add the hot water and pressure cook for 3 to 4 whistles.
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Low Calorie Dal Makhani
30 mins
Serves 4
100 Calories
Ingredients • 1/2 cup urad (whole black lentil) • 1 tsp rajma (kidney beans) • 1/2 cup low-fat milk • 1 tsp oil • 1/2 tsp cumin seeds (jeera) • 1/2 cup finely chopped onions • 1 tsp ginger-garlic (adrak-lehsun) paste • 1 tsp chilli powder • 2 tsp coriander (dhania) powder
• 1/4 tsp turmeric powder (haldi) • 3/4 cup fresh tomato pulp • Salt to taste • For The Garnish: 2 tbsp chopped coriander (dhania)
Preparation
2. Combine the urad dal and rajma and salt with 2 cups of water and pressure cook for 6 to 7 whistles or till they are overcooked. Whisk well till the urad dal and rajma is almost mashed. 3. Add the milk, mix well and keep aside. 4. Heat the oil in a deep kadhai and add the cumin seeds. 5. When the seeds crackle, add the onions, ginger-garlic paste and cook on a medium flame for a few seconds. 6. Add the chilli powder, coriander powder, turmeric powder and 2 tbsp of water, mix well and cook on a
medium flame for 1 minute, while stirring continuously. 7. Add another 2 tbsp of water and the tomato pulp, mix well and cook on a medium flame for 1 minute, while stirring occasionally. 8. Add the prepared urad dal - rajma -milk mixture and little salt, mix well and cook on a slow flame for 10 minutes, while stirring occasionally. 9. Serve hot garnished with coriander.
Low Calorie Dal Makhani
1. Clean, wash and soak the whole urad and rajma overnight. Drain.
66
Gehun Ki Bikaneri Khichdi
30 mins
Serves 4
100 Calories
Ingredients • 1 cup whole wheat (gehun) • 1/4 cup yellow moong dal (split yellow gram) • 1 tsp ghee • 1 tsp oil • 1/4 tsp cumin seeds (jeera) • 2 green chillies , slit • 1/4 tsp asafoetida (hing) • Salt to taste • 1/4 tsp turmeric powder (haldi)
• For serving - Low fat curds to serve as accompaniment
Preparation 1. Clean, wash and soak the wheat in enough water in a deep bowl overnight. Drain the water.
7. Allow the steam to escape before opening the lid and mixing well.
2. Clean, wash and soak the moong dal in enough water in a deep bowl for 2 hours. Drain and keep aside.
8. Garnish with fresh coriander and serve hot with low-fat curds.
3. Grind the wheat to a coarse paste in a mixer without using any water. Keep aside.
5. When the seeds crackle, add the ground wheat and moong dal and sauté on a medium flame for a few seconds. 6. Add 3 1/2 cups of hot water, salt and turmeric powder, mix well and pressure cook for 6 whistles.
Gehun Ki Bikaneri Khichdi
4. Heat the ghee and oil in a pressure cooker and add the cumin seeds, green chillies and asafoetida.
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Healthy eating and exercise = A healthy lifestyle
Dont stop Push harder Keep going
Hariyali Dal
30 mins
Serves 4
100 Calories
Ingredients • 1/2 cup chana dal (split bengal gram), washed and drained • 3/4 cup spinach (palak) purée • 1/2 tsp cumin seeds (jeera) • A pinch of asafoetida (hing) • 1/2 tsp dried fenugreek leaves (kasuri methi) • 1 tsp finely chopped green chillies • 3/4 cup finely chopped onions • 1 tsp ginger (adrak) paste
• 1/2 tsp garlic (lehsun) paste • 1/2 tsp garam masala • 1 tsp coriander (dhania) powder • 1/4 cup low-fat milk , 99.7% fat-free • 1 tsp oil • Salt to taste
Preparation 1. Combine the chana dal and 1 1/2 cups of water in a pressure cooker and pressure cook for 4 whistles. 2. Allow the steam to escape before opening the lid. Drain and keep aside. 3. Heat the oil in a deep non-stick pan, add the cumin seeds, asafetida and dried fenugreek leaves and sauté on a medium flame for a few seconds.
mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously. 7. Add the cooked dal, mix well and cook on a medium flame for 5 minutes, while stirring occasionally. 8. Serve hot.
4. When the seeds crackle, add the green chillies, onions, ginger paste, garlic paste and sauté on a medium flame for 1 to 2 minutes.
6. Add the spinach purée, milk and 1/2 cup of water,
Hariyali Dal
5. Add the garam masala, coriander powder and salt, mix well and cook on a medium flame for 1 minute, while stirring continuously.
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Hot & Sweet Paneer
30 mins
Serves 4
100 Calories
Ingredients For The Barbecue Sauce (makes 1/2 Cup) • 1 tsp vinegar • 1/2 tsp lemon juice • 4 tsp finely chopped onions • 1 tsp sugar • 2 tsp oil • 1/4 tsp freshly ground black pepper (kalimirch) powder • 4 tbsp tomato ketchup • 1 tbsp worcestershire sauce • 1/2 tsp chilli flakes • 1 tsp cornflour • 1 tsp low-fat milk (99.7% fat-free ) • 1/2 tsp tabasco sauce • Salt to taste
Other Ingredients • Low fat paneer (cottage cheese). • Cut into 25 mm. (1”) cubes • 1/4 cup finely chopped spring onions (including greens) • 1 tsp powdered sugar • 1/2 tsp red chilli sauce • 1 tsp lemon juice • 1/8 tsp lemon rind • 1/2 tsp grated garlic (lehsun) • 1 tsp chopped coriander (dhania) • 1 tsp oil • Salt to taste
Preparation Combine all the ingredients in a saucepan, bring to boil and simmer for about 6 to 7 minutes. Keep aside. How to proceed 1. Combine all the ingredients along with 1/4 cup of barbecue sauce in a bowl, toss gently and keep aside to marinate for at least 15 minutes.
3. Arrange the paneer cubes equally on four satay sticks and keep aside. 4. Heat on a non-stick tava (griddle) and cook all the satays, using 1 tsp of oil, till the paneer turns light brown in colour on all the sides. 5. Serve hot with the remaining 1/4 cup of barbecue sauce.
Hot & Sweet Paneer
Barbecue sauce
74
Kadai Tofu
30 mins
Serves 4
100 Calories
Ingredients • 2 tsp soya oil • 2 tsp ginger-garlic (adrak-lehsun) paste • 1/2 cup finely chopped onions • 1/4 tsp turmeric powder (haldi) • 1 tsp coriander-cumin seeds (dhania-jeera) powder • 1 tsp chilli powder • 1 tsp garam masala • 1 tsp dried fenugreek leaves (kasuri methi) • 1/2 cup fresh tomato purée
• 1/4 cup sliced capsicum • 1 cup tofu, cut into thick strips • 1/2 tsp sugar • 2 tbsp low fat cream • Salt to taste • 2 tbsp chopped coriander (dhania) for garnishing
Preparation 1. Heat the soya oil in a non-stick kadhai, add the ginger-garlic paste and onions and sauté till the onions turn light brown in colour. 2. Add the turmeric powder, coriander-cumin seeds powder, chilli powder, garam masala and dried fenugreek leaves and cook for 2 to 3 minutes. 3. Add the tomato purée and 1/4 cup of water and simmer for 10 minutes. 4. Add the capsicum, tofu, sugar, cream, salt and 1/4 cup of water, mix lightly and cook for another 5 minutes.
Kadai Tofu
5. Serve hot garnished with coriander.
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Fenugreek & Mushroom Rice
30 mins
Serves 4
100 Calories
Ingredients • 2 cups finely chopped fenugreek (methi) leaves • 1 cup sliced mushrooms (khumbh) • 1 cup brown rice • 2 tsp oil • 2 tsp finely chopped green chillies • 1 tsp finely chopped ginger (adrak) • 1 tbsp finely chopped garlic (lehsun) • 1 cup finely chopped onions • 1/2 cup finely chopped tomatoes
• 1/2 cup brinjal (baingan/eggplant) cubes • 1/2 cup surti papdi seeds (fresh vaal seeds) • 1/2 tsp chilli powder • Salt to taste For The Garnish • 2 tbsp finely chopped coriander (dhania)
Preparation 1. Heat the oil in a pressure cooker, add the green chillies, ginger, garlic, and onions and sauté on a medium flame for 2 minutes. 2. Add the fenugreek leaves, mushrooms, tomatoes, brinjals, surti papadi seeds, and chilli powder, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
4. Allow the steam to escape before opening the lid. 5. Garnish with fresh coriander and serve hot.
Fenugreek & Mushroom Rice
3. Add the brown rice, 2 1/4 cups of hot water and salt, mix well and pressure cook for 4 whistles.
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Moong Chaat
30 mins
Serves 4
100 Calories
Ingredients • 1 cup sprouted moong (whole green gram) • 1 tsp oil • 1/4 tsp mustard seeds (rai/sarson) • 1/4 tsp cumin seeds (jeera) • A few curry leaves (kadi patta) • 1/4 cup finely chopped onions • 1 tsp ginger-garlic (adrak-lehsun) paste • 1/2 tsp chilli powder • A pinch of turmeric powder (haldi) • 1/2 tsp coriander-cumin seeds (dhania-jeera) powder
• 1/4 cup chopped tomatoes • Salt to taste For Serving • 4 tbsp fresh whisked curds (dahi) • Salt to taste • 2 tbsp finely chopped onions • 2 tbsp chopped tomatoes • 2 tbsp finely chopped coriander (dhania) • 2 pinches chilli powder • 2 tbsp carrot for garnish
Preparation
2. When the seeds crackle, add the curry leaves and onions and sauté on a medium flame for 1 to 2 minutes. 3. Add the ginger-garlic paste, chilli powder, turmeric powder, coriander-cumin seeds powder, tomatoes, sprouted moong, 1/4 cup of water and salt, mix well and cook on a medium flame for 4 to 5 minutes or till the moong is partially cooked, while stirring occasionally. 4. Remove from the flame and allow it to cool slightly. Divide the sprouted mixture into two equal portions.
5. Place one portion of the sprouted moong mixture in a bowl, pour 2 tbsp of fresh curds and sprinkle a little salt, 1 tbsp of onions, 1 tbsp of tomatoes, 1 tbsp of coriander and a pinch of chilli powder over it. 6. Repeat step 5 to make 1 more serving. 7. Serve immediately.
Moong Chaat
1. Heat the oil in a broad non-stick pan and add the mustard seeds and cumin seeds.
80
Veg Pulao
Tripti Arora
30 mins
Serves 4
100 Calories
Ingredients • 1/2 tsp mustard seeds • 1/2 tsp jeera • 1/2 tsp urad dal split and 1/2 tsp channa dal • 5-6 curry leaves • 1 cup brown rice – washed and soaked in water at least for 35-40 mins • 4 cups water (for every 1 cup brown rice 4 cups of water is needed) • 1 finely chopped onion • 1 finely chopped green chilly • 1 finely chopped ginger
• 3-4 finely chopped garlic cloves • Finely chopped tomato • 1/2 cup peas (shelled) • 1 cup chopped beans, carrots and capsicum • 1/2 cup mint and coriander leaves • 1/2 tsp turmeric • 1/2 tsp red chilli powder • Salt to taste – keep it less
Preparation 1. Heat pan in low flame and add seasonings (as there is no oil, just dry roast them at low flame).
7. Transfer the mixture to a cooker and add rice. 8. Add water and cook on high flame.
2. Add onions and salt – This will make the onions leave water and slowly become soft. This will take 5 min more. 3. To avoid the onion from burning keep sprinkling few drops of water.
9. Let the cooker give 1 whistle and then lower the flame and cook for 30 min. 10. Serve with curd or raita.
4. Add tomatoes, green chillies, ginger and garlic. 5. Add rest of the vegetables (peas, beans, carrots, capsicum), turmeric and red chilli powder.
Veg Pulao
6. Add washed and chopped mint and coriander leaves.
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The Winners
#FITNESSFREAKS SHEFORSHE Anusha Yadav Shakti Arora Shreedevi Aluru Suhasini Kalakuntla
2
Nishant Killedar Parag Vishnoi Phani Tangirala Vijay Chennakesavapura
1
DREAMTHIN Avanthi Choudary Parul Kumar Sabir Ahamed Tania Icot
3
Hyderabad ACTIVE 4 LIFE NON-CONFORMISTS UNION Ashwini Shankar Himanshu Hiranandani Sahana Kamath Saurabh Shah
2
Akanksha Gupta Ketan Prakash Singh Sana Tarique Tanuja Dutta
1 Bengaluru
FAT SOULS Abdul Azeez Abdul Shaik Akshay Ahluwalia Anoop Anand
3
The Winners
WINNERS WEIGHTBUSTERS Ankit Agarwal Gourav Girdhar Ishant Mehndiratta Sanghamitra Barman
2
Robin Kumar Saurabh Garg Varun Gupta Vikas Chhikara
1
CAST-A-WEIGHS Heeral Dixit Karan Sharma Mudit Sadana Siddharth Jain
3
Delhi BOLT Mishu Gupta Nilesh Kumbhar Sachin Gurav Smriti Sethi
2
1 Mumbai
LOOSERS SE WINNERS Lalit Borase Rinchin Mahajan Shruti Khandelwal Tishya Kaul
3 The Winners
DEL-EAT Ashwin Kamble Dhruv Vazirani Piyush Santwani Ravi Kumar Maurya
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Leadership
Shakeel Sawar The entire program was an amazing journey. This was not only about helping so many people lose weight, but more importantly, to emphasize the good health and happiness that comes along. I always believed in the power of digital marketing. This program re-emphasized that belief and made me experience that power first hand.
Pannaga Satapaty True team work, not just in the execution of the program, but also in the participation. I have heard about people helping each other, but here, we saw how people can inspire each other to attain individual and collective goals. Happy to see the program make a true difference in the lives of so many people!
Ayan Pal An initiative for healthy living, iLoseiWin has been an amazing experience and I can't be more glad to be a part of this. It was incredible to see the huge response we received and the sheer number of people who benefited from it! The high-octane team and enthusiasm of all the participants was key to the success of this initiative!
PMO
Location Leads
Website Team
Pramod Allamraju Ruchi Hannah Bhooshi Kunal Brij Ranjan
Nimesh Khatri Shivani Sharma Nimit Jain Manu Singla Manoj Agrawal
Abhinav Krishna Amit Pandey Shashank Kumar Prashanth L. Venkatesh Lakamana
Marketing
Health & Nutrition
Weight check team
Swaathi Rao Toran Panda
Krippi Khanna
Kunal Jain Srinivas Tirumala Ashok Reddy Sridhar Satish Babu Soma
Event management
Design team
Communications
Niharika Ramesh Srinivasa Ravi Shankar Kintali Santosh Ladde Vikram Shenoy
Isita Roy Rangoli Saxena
Sara Samuel
Leadership / Core Team
The Core Team
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