Preeti Syal
M.Sc. (Foods & Nutrition),
Delhi University, India
R.H.N. (Registered Holistic
Nutritionist) Canadian School of Natural Nutrition,
Vancouver, BC
E mail:
Phone: 778-388-7493
  1. 1Vegetable Pilaf


  2. 2Chicken Biryani

  3. 3Vegetable pakora

  4. 4Dal (red lentil soup) served with steamed rice

  5. 5Roti / Chapatti

  6. 6Stuffed Cauliflower parantha Gobhi ka paratha

    Serve hot with cucumber raita
    Ingredients…..For the dough
    2 cups whole wheat Flour (Atta)
    1 cup water for kneading
    Ingredients…..For filling
    1 cup cauliflower grated
    ½ tsp. ginger grated
    6 green chilies finely chopped
    ½ cup finely chopped green onion
    1 tbsp. coriander leaves finely chopped
    ½ tsp. garam masala
    ½ tsp. mango powder
    ¼ tsp. red chili powder
    Salt according to taste
    Oil/ghee for making the parantha
    1 Knead the flour as stated.
    2 Sprinkle some salt over grated cauliflower.
    3 After 5 minutes, press and remove all excess water; add all other ingredients and mix well, except oil.
    4 Roll out the dough into two small chapattis & spread some of the cauliflower filling over it.
      Press together and re-roll to full size parathas.
    5 Now cook on hot griddle with Ghee (clarified butter) until light brown on both sides and serve hot with cucumber raita or plain raita and mango pickle.
  7. 7Fenugreek leaves-whole wheat parantha- Methi Parantha

    Serve hot with plain yogurt/raita and pickle
    2 cups whole wheat flour
    1 bunch chopped Fenugreek leaves
    2 Green chilies, finely chopped
    ¼ cup chopped Coriander leaves
    ½ tsp. red Chili powder
    Salt according to taste
    Ghee/Oil to make paranthas
    1 Mix all the above ingredients except ghee with flour. Add water to form a stiff dough.
    2 Divide this dough into small balls and roll each ball into a shape of a chapatti, apply Ghee (clarified butter) liberally on the top side of chapatti and then seal the edges giving it the form of a ball, again roll out this ball in a form of a thick parantha.
    3 Now cook on hot griddle with Ghee (clarified butter) or oil until light brown on both sides and serve hot with cucumber raita or plain raita and mango pickle.
  8. 8Kheema Paratha

    A delicious preparation of whole wheat flour & minced chicken breast……. Serve hot with plain yogurt/raita
    Ingredients…..For the dough
    3 cups of wheat flour
    1/2 tsp. salt
    1 ½ cup water
    Ingredients…..For filling
    200gms of ground chicken breast
    1 small onion finely chopped
    1 tsp. each of grated ginger & garlic
    2 finely chopped green chilies
    1 tsp. coriander powder
    1 tsp. garam masala
    ½ tsp. chili powder
    A pinch of turmeric
    2 tbsp. oil
    A handful of chopped coriander leaves
    Ghee for making the parantha
    Salt according to taste
    Method For the dough
    1 Mix the wheat flour with salt, water and knead to a smooth dough. Keep it aside for 10 minutes.
    2 Then make small balls from the dough and keep it aside.
    Method For filling
    1 Now heat the oil in a pan, add grated ginger-garlic and fry until brown, then add onions and fry until brown. Also add turmeric, chili powder, coriander powder, garam masala, ground chicken breast and fry till the water dries and the oil separates, and then add salt.
    2 Add the chopped coriander leaves and remove from the heat. Keep it aside.
    3 Take the dough balls and roll 2 chapattis, place the filling mixture on one round chapatti and cover with another.
    4 Seal the edges. Now sprinkle a little dry flour on top, and then roll the paratha to a thin round shape. Take care it should not break while rolling.
    5 Grease your griddle with Ghee and place the paratha over it and when the base turns slightly golden color, apply Ghee (clarified butter) on the top and turn the paratha on the other side.
    6 Fry these parathas on each side, pressing gently and keep turning the paratha until it turns golden brown. Serve hot with yogurt or raita.
  9. 9Cucumber Raita

    A cooling yogurt salad made of cucumber & coriander.
    100 gms Cucumber, peeled & grated
    100 gms plain organic Yogurt
    Few Coriander leaves washed and finely chopped
    1 tsp. garlic, minced
    2 Green chilies, finely chopped
    Chili powder according to taste
    Salt according to taste
    ½ tsp. black pepper (ground/crushed)
    ½ tsp. Sugar (optional)
    A pinch of Dry ginger powder (optional)
    1 Mix all the above ingredients together with the stirred plain organic yogurt.
    2 Serve chilled.
  10. 10Mint Chutney

    Pudina Chutney is green chutney that is very cooling in the summer …Usually eaten with samosas and other fried snacks.
    Mint is a plant that has been long known in diverse cultures, such as India, Middle East and Europe, because of its rich aroma, soothing flavor and curative properties. It is cultivated all across the globe, in different forms of environments, and comes in many varieties, like peppermint, pineapple mint, pennyroyal, foxtail, spearmint, etc. Generally, mint has a sweet flavor, with a cooling after-sensation. Both, fresh and dried mint finds its usage in preparing a large number of recipes, including curries, soups, chutneys, salads, juices, juleps, candies and ice creams.
    1 bunch mint leaves, washed
    1 bunch coriander leaves, washed
    ½ small onion, chopped
    1 small tomato, chopped
    3-4 cloves fresh garlic, peeled
    1 small piece of fresh ginger, sliced
    4-5 green chilies, chopped
    2-3 tsp. lemon juice
    1 tsp mango powder
    Salt according to taste
    Blend all the ingredients together in a blender to a smooth paste using a little water and the yummy mint chutney is ready within minutes!
  11. 11Methi ki Puri

    A tasty puri made with Fenugreek leaves.
    2 cups wheat flour
    1 cup Fenugreek leaves (methi), finely chopped
    Salt according to taste
    A pinch of Turmeric powder
    2 green chilies, chopped
    1 tsp. aniseed roasted
    Water as required
    Oil for frying
    1 Mix all the above ingredients except oil and knead well until it forms a stiff dough.
    2 Divide the dough into equal balls and roll out each ball into a round puri.
    3 Heat oil in a frying pan and fry 1 puri at a time until it turns golden brown on both sides.
  12. 12Matar Aloo

    5 tsps ghee or olive oil
    1 medium red onion pureed
    2 tomatoes pureed
    2 tsps garlic paste
    1 tsp ginger paste
    1 tsp cumin seeds
    1/2 tsp turmeric powder
    2 tsps coriander powder
    ½ tsp Red chili powder
    1 tsp garam masala powder
    2 green chillis chopped fine
    Salt to taste
    1 tbsp of ghee to garnish
    2 medium potatoes, cubed
    1cup green peas fresh or frozen
    1 cup water or vegetable broth
    Chopped cilantro for garnish
    Heat ghee in a large skillet and add cumin seeds.

    Add pureed onion and sauté until golden.

    And ginger and garlic paste and fry for another minute.

    Mix garam masala, chili powder, turmeric, coriander powder, tomatoes and salt into sautéed onions mixture and cook for 10 minutes.

    Add potatoes and peas, mix well into the onion-tomato paste, add water and bring to a boil.

    Lower the heat, cover the pan and simmer while stirring periodically. Cook for 15 minutes, or until the potatoes are done. If you choose to pressure cook it will take just 5 minutes. Garnish with cilantro leaves and serve hot with steamed rice or chapatti.
  13. 13How to Cook Basmati Rice

    Basmati rice is a fantastic accompaniment for Indian food, but it can also be used as a side dish for any meal or in any entree that calls for rice. Basmati grains are longer than plain rice and lengthen further during the cooking process. It may be a little more complex than making that five-minute box rice, but the taste is much fresher.

    Basmati holds on to more starch than other rice. Because of this it should be rinsed several times and preferably soaked whether you have a couple of hours or, in the best of situations, overnight. The goal is to rinse the rice until the water is no longer cloudy.

    Measure two-to-one with water (or stock if you prefer) and rice. For example, if you are cooking one cup of dry rice, use two cups of water. This will produce three cups of rice.

    Cook until the water boils, turn down to a simmer and cover with a tight-fitting lid.

    The rice will cook down until all of the water is gone. Do not stir during the cooking process. It will take 30 to 45 minutes, so when the half hour ends, check on the rice. Listen to the pot; the rice is done when you can no longer hear the sputter of water.

    Let stand for several minutes. Fluff with a fork to finish.
  14. 14Fenugreek leaves- potato stir-fry

    2 bunches of fresh fenugreek leaves (washed, plucked & finely chopped)
    1 big or 2 small russet potato (peeled and cubed)
    Salt according to taste
    2 green chilies
    2 tsp olive oil
    1 Heat oil in a skillet.
    2 Add green chilies
    3 Add the chopped fenugreek leaves and cubed potatoes.
    4 Add salt to taste 
    5 Simmer and let it cook for 20 minutes stirring occasionally. It is done when the potatoes are done!
    6 Enjoy with fresh homemade chapatti or whole wheat flour tortilla or make a sandwich with whole grain bread.
  15. 15Rice pudding with saffron & cardamom

    3 - 4 cups of whole milk
    1 cup rice (preferably basmati rice)
    1 cup condensed milk
    1/2 cup brown sugar
    1 tablespoon raisins
    1 tablespoon of sliced almonds or pistachio
    1 teaspoon powdered green cardamom powdered
    ½ tsp of saffron
    1 Boil the rice in the milk on a medium flame until the rice is cooked.
    2 Make sure you stir frequently; otherwise your milk may burn at the bottom of the vessel.
    3 Add the condensed milk, brown sugar, raisins, and nuts. Stir till the sugar dissolves and the mixture thickens.
    4 Add the cardamom powder and serve hot or cold.
    5 Garnish with presoaked strands of saffron.
  16. 16Strawberry-Blueberry Smoothie with flax oil & flaxseed

    Ground Flaxseed a source of phytoestrogens, fiber, omega 3
    Flax and flaxseed oil are truly amazing. They have extraordinarily high concentrations of phytoestrogens, which will restore balance to your hormones and make the entry into menopause a much more comfortable experience. To some degree, flax can also increase fertility by improving uterine functions, which may be especially helpful to women who are experiencing early menopause. The omega-3 fatty acids in flax also blocks hormone-like substances called prostaglandins, which is a blood thinner that can cause heavy bleeding during menstruation.
    ½ cup fresh organic strawberries
    ½ cup fresh organic blueberries
    ½ cup of plain organic yogurt
    1 tsp brown sugar
    1 tsp ground flaxseed
    1 tsp flaxseed oil
    1 First Blend strawberries & blueberries
    2 And yogurt, sugar, flaxseed& flaxseed oil and blend together until smooth.
    3 Adjust the consistency by adding chilled water and blening once again!
    4 Enjoy this cool nutritious drink.

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