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CALCIUM RECIPES



CalciumOut of all the minerals in our body, calcium is present in the largest quantity , a little over a kilo. Our bones and our teeth make up nearly the entire amount; a tiny remainder is in our tissues and blood. Calcium works with another mineral, phosphorus, in building and maintaining our bones and teeth.

Calcium is very much needed for healthy bones and teeth. Hence calcium rich food is essential for the human body and its normal functioning. The optimal intake of calcium is needed for children, men and women of all ages. Calcium is needed throughout the lifetime and its daily intake value increases with age.

Growing children need good amount of calcium for their growing bones. After adulthood, the calcium is needed to keep the bones strong.Pregnant and Lactating women require more of calcium in their diet. Women after menopause also need more calcium to prevent osteoporosis or loss of bone density.A calcium deficiency may also produce other symptoms which include abnormal blood clotting and irregular heart rhythms, and nerve problems such as muscle spasms and cramps , facial twitching and weak muscles. Calcium-rich ingredients are dairy products, leafy vegetables, nuts,pulses and paneer. These ingredients are used to churn out the following calcium recipes.

ASPARAGUS STIR-FRY Vegetarian-Dish

Ingredients

Asparagus, cut 50 mm. (2") long (blanched)
4 cups
Carrots
1/2 cup
Chopped garlic
3 tsp
Chopped ginger
2 tsp
Soya sauce
3 tsp
Cornflour 1 tsp mixed with 1/2 cup water
A pinch of sugar
Toasted sesame seeds
3 tsp
Oil
1/2 tsp
Salt
To taste
Asparagus stir-fry

Method

  • Cut the asparagus into 1/2-inch thick slices. Cut the carrots into 1/4-inch thick slices.
  • Coat a nonstick large frying pan with nonstick cooking spray and place over high heat. Add the carrots and stir-fry for 4 minutes.
  • Add the asparagus and water. Stir and toss to combine. Cover and cook until the vegetables are barely tender, about 2 minutes.
  • Uncover and add the ginger. Stir-fry until any remaining water evaporates, 1 to 2 minutes.
  • Add the soy sauce, oil and sesame seeds. Stir-fry to coat the vegetables evenly.
  • To serve, divide among individual plates.

BEAN SALADVegetarian-Dish

Ingredients

Bean Sprouts
11/2 cups
Capsicum, sliced thin
1/4 cup
For the dressing
Garlic, crushed
1 flake
Soya sauce
3 tsp
Sugar
1/2 tsp
Red chilli powder
1/2 tsp
Lime
1 Tbsp
Peanuts, crushed
1 Tbsp
Oil
1/2 tsp
For the garnish
Spring onion, chopped
1
Chopped coriander
2 Tbsp
Bean salad

Method

  • Wash bean sprouts.
  • Bring a pan of lightly salted water to the boil.
  • Drop in the bean sprouts and return to the boil.
  • Boil for 1 minute.
  • The sprouts should be just tender, never cooked.
  • Drain at once and cool under cold water.
  • Drain well.
  • Combine all other ingredients for the dressing and toss with bean sprouts.
  • Chill before serving.

LOW FAT MILK PUDDING Vegetarian-Dish

Ingredients

Skimmed Milk
11/2 Cup
Egg whites
3
Egg yolk
1/2
Cornflour
1/2 tsp
Brown Sugar
1 tsp
Low fat milk pudding

Method

  • Put all ingredients into a bowl.
  • Blend with electric hand mixer.
  • Put in microwave for 1.5 minutes on high.
  • Take out and blend till smooth.
  • Put in microwave for 30 seconds.
  • Take out and blend till smooth.
  • Repeat steps 5&6 until thick and creamy .Allow 1-2 minutes to set.

LOW FAT PANNER SOUP Vegetarian-Dish

Ingredients

Low Fat Paneer
100 g
Yellow moong dal
2 Tbsp
Spinach finely chopped
3/4 cup
Onions, finely chopped
1/2 cup
Low fat butter
1/4 tsp
Kidney Beans
1 cup
Low fat panner soup

Method

  • Heat oil in a cooking vessel. Add the garlic, cinnamon stick, bay leaf and onions and saute for 3-4 mts. Add the red chilli and chopped spinach saute for another 2 minutes. Add chopped tomatoes and cook for 3-4 minutes. Add the green or yellow capsicum pieces (leave aside 1to2 Tbsps of the capsicum for garnish) and cook for another 2 minutes.
  • Add the kidney beans and half a litre of vegetable stock or water and combine. Cook on low flame for 18-20 mts. Turn off heat and cool.
  • Blend half of the cooled mixture along with the roasted capsicum to a smooth paste. Combine it with the remaining cooked mixture and continue to cook on low flame.
  • Add the sliced paneer pieces and combine. Cook on low flame for 4-5 mts. Garnish with fresh coriander leaves and chopped capsicum pieces.

MASALA ROTI Vegetarian-Dish

Ingredients

For the dough
Whole wheat flour(gehun ka atta)
1 cup
Green chilli, finely chopped
2
Low fat curds
1/3 cup
Salt
To taste
For the chila mixture
Chopped methi leaves
2 Tbsp
Chopped spinach leaves
2 Tbsp
Chopped fresh coriander
2 Tbsp
Green chilli, finely chopped
2
Bengal gram flour (besan)
2 Tbsp
Mashed Peas
1/2 Cup
Salt
To taste
For the garnish
Bean sprouts
2 Tbsp
Chopped tomatoes
2 Tbsp
Oil
1/2 tsp
Masala roti

Method

  • Sift whole wheat flour with salt.
  • Add mashed peas.
  • Mix thoroughly.
  • Add pepper, coriander or mint with lime juice.
  • Knead well.
  • Divide into 8 equal portions.
  • Shape them into round balls.
  • Roll each ball on a floured board into a circle.5" 12 cm diameter.
  • Lift each roti carefully with floured hands.
  • Place on a hot griddle one at a time.
  • Shallow fry with oil until both sides are well cooked.

METHI & MOONG DAL CURRY Vegetarian-Dish

Ingredients

Yellow moong dal soaked in hot water for 5 minutes
1/4 cup
Methi leaves, chopped
2 cups
Jeera seeds
1/2 tsp
Onions, chopped
1/4 cup
Garlic, grated
2 cloves
Green chillies, chopped
2
Turmeric powder
1/4 tsp
Bengal gram flour (besan)
1 tsp
Oil
1/2 tsp
Salt
To taste
Methi &moong dal curry

Method

  • Heat the oil and add the jeera seeds. When they crackle, add the onions, garlic and green chillies and saut for 1 minute.
  • Add the turmeric powder, fenugreek leaves and salt and cook for a few minutes.
  • Add the soaked moong dal and cup of hot water.
  • Sprinkle the besan, mix well and bring to a boil. Simmer for 10 to 15 minutes, till the moong dal is cooked.
  • Serve hot.

MIX VEG SALAD Vegetarian-Dish

Ingredients

Capsicum
1 cup
Low fat paneer
1 cup
Spring onion, sliced
1
Baby corn, sliced and parboiled
1/2 cup
Cucumber, sliced
1/2 cup
Bean sprouts
1/4 cup
Tomatoes, deseeded and sliced
1/4 cup
Oil
1/4 tsp
Salt to taste
Mix veg salad

Method

  • Stiry Fry the above mentioned ingredients.

MUSHROOM GRAVY Vegetarian-Dish

Ingredients

Mushrooms cut into quarters and blanched
2 cups
Coriander, chopped
1/2 cup
Jeera
1/2 tsp
Kasuri methi leaves
1/4 tsp
Milk
1/4 cup
Curds
1/4 cup
Bengal gram flour (besan)
1/2 tsp
Garam masala
1/4 tsp
Oil
1/2 tsp
Salt
To taste
For the paste
Onions, sliced
11/4 cups
Cauliflower, finely chopped
1/4 cup
Milk
1 cup
Green chillies
1 to 2
Ginger, sliced 12 mm
(1/2") piece
Cinnamon
1 stick
Clove
1
Milk
1 cup
Mushroom gravy

Method

  • To prepare the paste, combine all the ingredients listed under 'paste' in a pan.
  • Allow to simmer for 10 minutes till the onions are soft and almost all the liquid has evaporated.
  • Allow to cool.
  • Once cool, puree the mixture in a blender till you have a smooth paste. Keep this aside.
  • Now in a mixing bowl combine the low fat milk, low fat curd and gram flour.
  • Mix well and keep aside.
  • Heat oil in a non-stick pan.
  • Add jeera seeds and allow to crackle.
  • Once they stop crackling, add methi leaves and the prepared paste.
  • Saute for 3 minutes.
  • Stir in the curd , milk and flour mixture.
  • Add salt to taste and garam masala powder.
  • Mix well and bring to a boil.
  • Fold in the mushrooms and corriander leaves.
  • Serve hot.

PALAK DAL CURRY Vegetarian-Dish

Ingredients

Spinach chopped
2 cups
Tuvar dal
1/2 cup
Finely chopped ginger
1 tsp
Finely chopped green chillies
1 tsp
Turmeric powder
1/4 tsp
Chilli powder
1/2 tsp
Chopped coriander
2 Tbsp
Salt
To taste
Bay leaves
3
Cloves
3
Dry whole red chillies
3
Jeera seeds
1/2 tsp
A pinch of hing
Oil
1/2 tsp
Palak dal curry

Method

  • Mix washed tur dhal and spinach and cook in a pressure vessel with turmeric.
  • Heat oil, put tuvar dhal, mustard and green chilli.
  • Add cooked tuvar dhal & spinach and salt.
  • Stir and let it boil for one minute.
  • If it is too thick, add water and boil.

PANNER NAAN Vegetarian-Dish

Ingredients

For the Dough
Whole wheat flour (gehun ka atta)
1 cup
Soya flour
1/4 cup
Curds
1/4 cup
Oil
1/2 tsp
Salt
1/2 tsp
To be mixed for the stuffing
Paneer
1/2 cup
Chopped onions
2 Tbsp
Finely chopped green chillies
1/2 tsp
Chopped coriander
2 Tbsp
Salt
To taste
Panner naan

Method

  • Sieve the flour very well.
  • Mix the ingredients to make a soft dough by adding some warm water.
  • Knead the dough for at least 6 to 7 minutes.
  • Keep the dough under a wet cloth for 15 minutes.
  • Knead again for 1 minute.
  • Mix the ingredients for the stuffing well.
  • Divide the dough into 20 small balls, flatten into naans and put one tsp. of the filling into the center.
  • Close the edges and roll into oblong shape you like.
  • Grease a pressure cooker very lightly with oil. Remove the lid from the pressure cooker and heat the cooker upside down.
  • Take each naan, apply a little water on one side and stick the wet side around the inside of the pressure cooker till brown spots appear. You can apply 3 to 4 naans at a time inside the walls of the pressure cooker.
  • Serve hot.

RAGI JAMOONVegetarian-Dish

Ingredients

Ragi flour
1/2 Kg
Low fat Milk
1/2 litre
CJaggery
25g
Scraped coconut
20g
Cardamom powder
1 tsp
Salt a pinch
Ragi jamoon

Method

  • Boil the milk completely so that it reduces to half of the original quantity.
For the dough
  • Boil the water in the pan and add the scraped coconut, milk ,ragi flour little by little,cardamom powder and keep on stirring. Keep on stirring for 10 minutes.
  • Pour this in the plate.After cooled,make balls out of it.fork the balls so that the sweet is equally distributed. Boil the water and jaggery in a heavy bottom vessel on a low flame. When it starts to boil, put the jamun balls. Stir it very carefully so that no jamun breaks up easily.

RAGI MIXTURE Vegetarian-Dish

Ingredients

Ragi
1 Kg
Jaggery
20g
Copra
15 g
Milk
1 Cup
Ragi Mixture

Method

  • Clean Ragi well and dry it in the shade.
  • Rost it, dry, on a pan, without any oil. It will pop up like pop corn. You need to pop a little bit of ragi at a time.
  • Take no more than a cup full for better roasting.
  • Make a fine powder using a mixer grinder.
  • Grate jaggery.
  • Grate copra.
  • Add jaggery and copra to the ragi powder and mix well.
  • Whenever needed, take a cup full of this and add water or milk. Bring it to a semi solid state.
  • Eat it hot/ cold

SPINACH RICE Vegetarian-Dish

Ingredients

Spinach chopped and blanched
6 cups
Cooked rice
2 cups
Jeera
1 tsp
Onions, finely chopped
1 cup
Garlic, finely chopped
15 flakes
Tomatoes, finely chopped
1/2 cup
Ginger-green chilli paste
2 tsp
Salt
To taste
Oil
1/2 tsp
Spinach rice

Method

  • Heat oil in a pan; Add onions and garlic, cook, stirring, until onions are soft.
  • Add basmati rice, cook, stirring for 2 minutes.
  • Add stock, simmer, covered, for about 15 minutes or until liquid is almost absorbed.
  • Remove from heat, stir in spinach & tomatoes and stir until spinach is wilted.
  • Serve Hot

SPINACH ROTI Vegetarian-Dish

Ingredients

Red pumpkin peeled and grated
1 cup
Spinach chopped
1 cup
Whole wheat flour (gehun ka atta)
1 cup
Chilli powder
1 tsp
Green chilli, chopped
2
Turmeric powder
1/4 tsp
Oil
1 tsp
Salt
To taste
Oil for cooking
Spinach roti

Method

  • Heat the oil and saut  the onions for   minute. Put the green chillies and saut for another few seconds.
  • Make the wheat Flour dough ready with warm water,to it add the sauted Vegetables.
  • Divide the dough into small balls.
  • Roll into a roti.
  • Serve Hot.

SUNSHINE SOUP Vegetarian-Dish

Ingredients

Red pumpkin peeled and cubed
2 cups
Potatoes, peeled and cut into cubes
1/2 cup
Onions, chopped
1/2 cup
Clove garlic, chopped
1 large
Low fat milk
1 cup
Mixed herb
1/2 tsp
Low fat butter
1/4 tsp
Salt and freshly ground pepper
To taste
For the garnish
Chopped mint
1 Tbsp
Sunshine soup

Method

  • Heat stock, salt, pumpkin, onion, mixed herbs, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered.
  • Puree the soup in small batches (1 cup at a time) using a food processor or blender.
  • Return to pan, and bring to a boil again. Reduce heat to low, and simmer for another 30 minutes, uncovered. Pour into soup bowls and garnish with fresh Mint.

WHEAT PASTA WITH VEGETABLES Vegetarian-Dish

Ingredients

For the pasta
Cooked Whole wheat pasta
11/2 cups
Finely chopped garlic
1 tsp
Dry red chilli, broken into pieces
1
Oil
1/2 tsp
Spinach
1/2 Cup
For the sauce
Onions, finely chopped
1/2 cup
Mixed vegetables, finely chopped
1/2 cup
Finely chopped garlic
2 tsp
Milk
1/2 cup
Cornflour
1 tsp
Oil
1/2 tsp
Salt and freshly ground pepper
To taste
Wheat pasta with vegetables

Method

  • Cook pasta according to package instructions.
  • Drain well and transfer to a large bowl.
  • Meanwhile, in a large frying pan, add oil, garlic and saute for about.
  • minutes, stirring occasionally.
  • Reduce heat to medium, add tomatoes and cook for 5 minutes, stirring frequently.
  • Stir in spinach cook covered for 2 minutes or until spinach is tender.
  • When done, add cooked mixture to pasta toss to coat well.
  • Season to taste with salt and pepper.
  • Serve immediately.