63. FRUIT YOGURT (DIABETIC & HEART FRIENDLY)

INGREDIENTS
1. Home-made curd (made of skimmed milk) or Greek Yogurt - 3 cups
2. Sugar* powder- 1 tbs (as per taste)
3. Nutmeg (Jaiphal) powder - 1/4 tsp
4. Apple - 1 cut into small cubes
5. Papaya - 2" cut into small pieces
6. Cherries - 6-8 or Pomegranate 1 tsp 
7. Almonds- 8
8. Walnut/Pecans - 6

METHOD
1. Drain curd of the water by holding it in a muslin cloth for 10 minutes, if you are using home-made curd. Alternately, use Greek Yogurt.
2. Beat the curd smooth with a spoon and mix with sugar powder and nutmeg powder.
3. Peel and cut apple and papaya into small bite-size pieces.
4. Cut or crush almonds and walnuts/pecans into small pieces.
5. Mix cut fruit in the thick curd and put in a bowl.
6. Sprinkle and decorate with crushed nuts and cherries/pomegranate.

Serve cold.

   
* Sugar to be avoided or replaced with sugar substitutes for diabetic patients.                                         
                          *****

62. SPICY GRILLED FISH (DIABETIC & HEART FRIENDLY)

Apply the mix on fish stakes and leave them for half an hour

INGREDIENTS
1. Large stakes of Fish (Surmai) 2
2. Ginger-Garlic Paste 1 tbs
3. Salt 1/4 tsp (as per taste) 
4. Eastern Fish Masala 1 tsp
5. Lemon Juice 1 tbsp
6.Black Mustard Seeds 1/2 tsp
7.Oil 1 tsp (optional) 

METHOD
1. Wash fish and pat it dry with a kitchen paper towel.
2. Mix together all  ingredients (except fish stakes) into a thick paste.
3. Apply the paste on fish stakes on both the sides and keep aside for half an hour.
4. Heat a heavy bottomed/ non-stick pan, place both the fish pieces in the pan and cover it with the lid.
5. Reduce the heat to minimum and let it cook slowly for ten minutes; keep checking that it does not get burnt.
6. After ten minutes, flip over the pieces and let them cook from the other side too.

Serve hot 

                                            * * * * *

61. DAAL MAKHANI - FAT FREE (DIABETIC & HEART FRIENDLY)

Daal Makhani without Makhan (Butter)

INGREDIENTS
1. Urad Daal ( Black gram)... 1 cup
2. Rajma (Red Kidney Beans).....1/4 cup
3. Large Tomatoes...4 
4. Ginger Garlic Paste 2 tbs
5. Tomato Ketchup 2 tbs
6. Whole spices: 
    Laung (Cloves) 3 
    Badi Elaichi (Black Cardamoms) 2 
    Darchini (Cinnamon Stick) 1
   Tej Patta (Bay Leaf) 1 
7. Salt 1 tsp (as per taste)
8. Haldi (Turmeric Powder) 1 tsp 
9. MDH Deggi Mirch (Red Chili) Powder 1/2 tsp ( as per taste)
10. Meat Masala 1 tbs
11. Kasoori Methi 2 tbs
12. Sugar 1tsp
13. Fat-free Milk 1 cup

METHOD
1. Soak Rajma overnight.
2. In a Pressure Cooker, cook together, soaked rajma, daal, salt, haldi, all the whole spices (Clove + Black Cardamom + Cinnamon + Bay Leaf) and ginger-garlic paste with 4 cups of water, for about half an hour.
3. Mash the daal well with the help of a ladle till it mixes well.
4. In a small fry pan, heat 1tbs oil, add meat masala, deggi mirch powder and fry for ten seconds. Add pureed tomatoes and kasoori methi after rubbing between palms. Also add tomato ketchup and sugar and add this to the daal. 
6. Bring daal to a boil once again and boil on slow heat for 5 minutes.
7. Add milk slowly while continuously stirring till it starts giving a creamy look and acquires the right consistency.

Serve hot.

                                            * * * * *

60. MULTI-GRAIN MATAR PANEER ROTI (DIABETIC & HEART FRIENDLY)

INGREDIENTS

1. Oats dry ground in a mixie : 1/4 cup
2. Whole Chana Flour (Bengal Gram not Besan): 1/4 Cup
3. Barley (Jau) Flour: 3 tbs
4. Millet (Bajra) Flour: 3 tbs
5. Whole Wheat (Atta) Flour: 1/2 Cup 
6. Green Peas (Matar): 2 Cups, cooked in Microwave for 2 minutes and then minced in a mixie
7. Cottage Cheese (paneer) : 1 cup grated
8. Green chilies 3-4 finely chopped
9. Ginger (Adrak) 1 tbs grated
10. Salt 2 tsp ( as per taste)
11. Coriander seeds (Dhania) crushed 1 tsp 
12. Ajwain Seeds 1 tsp
13. Olive oil as used



METHOD
1. Knead together all the ingredients mentioned above (except Peas and olive oil) into a soft dough.

Flatten the dough n a Ziplock to form a roti

2. Form balls of dough. Flatten and spread each ball and stuff it with 2 tsp of minced Peas. Flatten it.
3. Spread a firm polythene sheet or a Ziplock bag and apply a few drops of oil on it.
4. Place the  flattened ball on it and pat it with greased fingers until it gets the shape of a thick roti.

5. Flip over the sheet on the palm of your hand to remove the roti and again flip it over on the heated tawa (griddle).  Turn over till done from both sides. With a chimta (tong), bake it straight on the flame on both sides for a few seconds. Apply 1/2 tsp of olive oil on it if your calorie budget permits. Otherwise enjoy it with plain home-made curd made of 1% fat Skimmed Milk.  For non-dieters, apply oil and fry it like an ordinary paratha and forget about the calorie count. It will definitely be tastier.

GOOD TO KNOW

1. The multiple flours used here though highly nutritious, are quite dry. Adding grated paneer in the dough will make it soft. Filling with mashed peas will make it tastier and softer.
2. The flours used in the recipe' are all extremely healthy having various nutrients, fibre and a variety of minerals and vitamins.They are low in glycemic index as compared to wheat flour.

*****

59. ROTI- GOBHI-PALAK (DIABETIC & HEART FRIENDLY)

INGREDIENTS
1. Oats dry ground in a mixie
2. Whole Chana (Bengal Gram) Flour (Not Besan) - 1/2 cup 
3. Atta (Whole Wheat Flour) - 1/2 cup
4. Palak (spinach) 250 gms, boiled in 1/4 cup water and cooled and mashed
5. Cauliflower (phool gobhi) 1 cup grated 
6. Green chillies -3 finely chopped
7. Salt 1 tsp ( as per taste),
8. Dhania (Coriander) seeds crushed 1 tsp
9. Ajwain Seeds 1 tsp
10. Olive oil 1 tbs


METHOD
1. Knead together all the ingredients except olive oil into dough.
2. Form balls and flatten them.
3. Spread a firm polythene sheet or a Ziplock bag and apply a few drops of oil on it.
4. Place the flour balls and pat it with greased fingers until it gets the shape of a roti.
5. Flip over the sheet on the palm of your hand to remove the roti and put it on the heated tawa (griddle).
6. Turn over till done from both sides. With a chimta (tong), place it straight on the flame and grill on both sides for a few seconds. 
7. Apply 1/4 tsp olive oil on it if your calory budget permits. Otherwise enjoy it with plain low fat curd.

*****

58. PALAK-SHALAK : STIR-FRIED SPINACH (DIABETIC & HEART FRIENDLY)

INGREDIENTS
1. Palak (Spinach) - 1/2 kg
2. Cooking Oil 1 tsp
3. Chopped Garlic 1 tsp
4. Salt 1/8 tsp (as per taste)
5. Roasted Sesame (Til) Seeds 1 tsp
6. Roasted Peanuts (Moongphali) 1 tbs

METHOD
1. Wash and cut spinach.
2. Heat 1 tsp cooking oil in a karhai/pan.
3. Stir fry chopped garlic till it becomes golden.
4. Add chopped spinach and salt and stir fry it on high heat until the water released by it evaporates.
5. Toss in roasted sesame seeds and crushed peanuts and serve.

GOOD TO KNOW
Spinach provides iron and roughage to the body, oil provides Omega 3 Fatty Acids, garlic is a blood purifier and thinner, sesame provides magnesium and peanuts add protein. 

                              *****       

57. FISH RICE (MILD & HEALTHY)

INGREDIENTS
1. Basmati Rice - 1cup
2. Fish - 300 gms
3. Salt 1 tsp (as per taste)
4. Cooking Oil 1 tsp
5. Mustard Seeds 1 tsp
6. Curry Patta (few)
7. Onion 1 medium chopped
8. Garlic 4-5 cloves chopped
8. Green Chilies 3 slit length-wise
9. Red Chilli powder 1/4 tsp
10. Lemon Juice 1tbs
11. Mixed chopped vegetables peas /carrots /cauliflower

METHOD
1. Separate the fish pieces with bones and without bones. 
2. Boil fish pieces with bones in 2.25 cups of water and then remove bones manually.
3. Roll boneless pieces of fish in salt, chilli powder and lemon juice and keep them aside. 
4. Wash rice and soak for 15 minutes. Drain water.
5. In a heavy bottomed vessel, heat 1 tsp oil, add 1 tsp mustard seeds, chopped onion, garlic and salt and stir till onion becomes translucent. Add slit green chilies and curry patta and stir for half a minute more.
6. Pour fish stock (2 cups). Add soaked rice and mixed vegetables.
When the water starts boiling, reduce the heat to minimum and cover the vessel. 

7.After about 10-15 minutes, when the rice is still not fully cooked and there still is some water, insert the spiced pieces of fish at various places in the vessel using a flat spatula. Don't stir. Cover with the lid till both rice and fish are fully done.  

CARE: This is not Fish Biryani but a healthy and light option as a one pot meal. 

      

                               *****                                            

56. MOOLI KI BHUJIYA ( DIABETIC & HEART FRIENDLY)

Spicy Mooli Bhujiya

INGREDIENTS
1. Mooli (White radish with leaves) - 1 kg
2. Cooking Oil (preferably Mustard Oil) 2 tbs
3. Salt 1 tsp (as per taste)
4. Adrak (Ginger) finely chopped - 2 tbsp
5. Green Chillies 3 finely chopped
6. Ajwain 1 tsp
7. Heeng (Asafoetida) 1/4 tsp
8. Haldi 1/2 tsp
9. Red Chili powder 1/4 tsp

METHOD
1. Peel/scrape and cut white part/ root of Mooli (white radish). Also chop leaves. Wash them well and boil in pressure cooker until it whistles. Switch off heat and let it cool down. The trick is to ensure that it does not become too soft.
2. Once cold, drain water and squeeze the leaves and mooli by holding them between the palms of both the hands and squeezing very very hard. Remove as much water as you can.
2. Heat oil in a karhai (wok), add chopped adrak and green chillies. Also add and stir ajwain, heeng powder, salt, haldi and red chili powder.
3. Add squeezed leaves and mix well. Keep turning over for 10 minutes on low heat.

***** 

55. ALOO RAITA

INGREDIENTS
1. Curd (preferably low fat)  2 cups
2. Potatoes-3 medium size, boiled and broken into small pieces by hand
3. Salt 1 tsp (as per taste)
4. Ginger powder (sonth) 1/4 tsp 
5. Jeera (Cumin seeds) 1/2 tsp, dry roasted and crushed 
6. Red Chili powder flakes 1/8 tsp
7. Green Coriander small bunch or a few Podina (Mint) leaves 

METHOD
1. Beat curd to make it smooth.
2. Add salt, ginger powder, red chili powder and bhuna jeera in the curd.  
3. Add chopped coriander or mint leaves and boiled and broken potatoes to the curd.
4. Decorate with red chili powder and roasted jeera powder.


CAUTION: Potatoes are avoidable for diabetics.

*****

54. LAHSUNI ROTI (DIABETIC & HEART FRIENDLY))

INGREDIENTS
1. Wole wheat Flour (Atta) 1 cup
2. Gram (Chana) Flour  1/4 cup
3. Garlic 6 tbs coarsely grated
5. Aniseed (Saunf) Large 1 tsp
6. Coriander Seeds (Dhania) 1 tsp coarsely crushed
7. Oil 1 tbsp

METHOD
1. Knead all the ingredients into tight chapati dough.
2. Roll a little thick chapati, place on the tawa, pierce with a fork at a few places and cook on very low heat ensuring that it remains crisp and does not puff up. 
3. Serve hot.
4. If your diet permits, apply 1/4 tsp olive oil on the chapati while still hot. 

*****

53. CHEESY SPINACH- PALAK (DIABETIC & HEART FRIENDLY))

INGREDIENTS
1. Baby Spinach 300 gms washed and chopped
2. Salt 1/2 tsp ( as per taste)
3. Ginger Garlic paste 1 tbs
4. Oats 1 tbsp dry roasted and ground 
5. Low fat Cheese 4 tbs grated

METHOD
1. Wash, clean and chop spinach. 
2. Stir fry with salt and ginger-garlic paste. Mash well with a spatula.
3. Add roasted oats powder and mix well. Stir on low heat for five minutes. 
4. Add cheese and stir till it melts giving it a creamy feel and look.

USEFUL TIP
1. Goes well as a side dish.
2. You may like to place it in a baking dish, cover with grated cheese and bake till cheese becomes golden brown and crisp.  

*****

52. CHANA (BENGAL GRAM) KEEMA (DIABETIC & HEART FRIENDLY)

INGREDIENTS
1. Kale Chane (Bengal Gram black) - 1 cup
2. Salt - 1 tsp
3. Haldi powder - 1/2 tsp
4. Whole spices : 2 Badi Elaichi (Black Cardamom), 5 Lavang (Cloves), 1" Darchini (Cinnamon stick), 1 Tej Patta (Bay Leaf), 10 Kali Mirch (Peppercorns)
5. Cooking Oil - 1 tbs 
6. Jeera (Cumin seeds) - 1/2 tsp
7. Red Chili Powder - 1/4 tsp
8. Onion (Medium) -1 grated
9. Ginger Garlic Paste 1 tbsp
10. Tomatoes 4 pureed to a paste
11. Any Meat Masala (MDH/Shaan/Sahiba) - 1 tbsp
12. Kasoori Methi 1/2 tsp
13. Dhania ( Green Coriander) leaves - 1 small bunch

METHOD

1. Wash and soak chana over-night.
2. Cook in pressure cooker along-with salt, haldi and app. 3 cups of water, for about 20 minutes or until the chanas become tender.
3. After the chanas cool, coarse grind them in a chopper for a few seconds, ensuring carefully that they are not reduced to a paste and retain their keema-like texture. Alternatively, you can pound them.
4. In a pan, heat 1tbs oil, add jeera and onion paste and fry till it starts changing its colour. 
5. Add  whole spices, ginger-garlic paste, red chili powder and meat masala and stir it for 2 minutes. 
6. Add tomato paste and the coarsely ground mix of chana. 
7. Add kasoori methi and cook till it boils.
8. Decorate with chopped Dhania ( coriander leaves) and serve.

Enjoy with chapati or rice. 

*****

51. CHANA CHAAT ( DIABETIC & HEART FRIENDLY SNACK)

INGREDIENTS

1. Kale Chane (Bengal Gram) - 1 cup
2. Salt - 1 tsp
3. Cooking Oil - 1/2 tsp
4. Jeera (Cumin seeds) - 1/2 tsp
5. Red Chili Powder - 1/4 tsp
6. Lemon Juice -  1 tbs 
7. Chaat Masala 1/2 tsp

PROCESS

1. Wash and soak chana over-night  in clean water.
2. Cook in a pressure cooker with app 2 cups of water and salt for about 20 minutes or until the chanas become tender. 
3. Let the water evaporate fully. One can drain the water but it is preferable to evaporate the water instead of draining it out to save its nutritive value.
4. In a small pan, heat half tsp oil, add jeera and red chili powder. Add chanas and mix well.
5. Sprinkle chaat masala and freshly squeezed lemon juice and toss it.

This is a healthy and nutritional snack packed with vegetarian protein.

*****

50. ALOO PARATHA (FOODIES FAVOURITE)

INGREDIENTS

a. For the Stuffing
1. Aloo (Potatoes) - 1/2 kg or 6-7 medium sized
2. Pyaaz (Onion) - 1 large grated 
3. Adrak (Ginger) - 1" grated
4. Hari Mirch (Green chilies) - 3 chopped fine
5. Hara Dhania (Coriander leaves) - 1 bunch chopped
6. Salt - 1 tsp (as per taste)
7. Anar Dana Powder ( Pomegranate seeds) - 1 tbs 
8. Sonth (Ginger Powder) - 1 tsp
9. Sabut Dhania (whole Coriander Seeds) - 1 tsp crushed
10. Lal Mirch (Red Chilli powder) - 1/4 tsp

b. For the Atta (Dough)
1. Whole wheat flour - 3 cups
2. Salt - 1 tsp
3. Lal Mirch (Red Chili powder) - 1/4 tsp
4. Ajwain Seeds - 1 tsp
5. Kasoori Methi - 1tbs rubbed well 
6. Cooking Oil - 1 tbsp
7. Onion Juice extracted from grated onion

PREPARATION

a. For the Stuffing
1. Wash and boil potatoes till tender. Peel and grate or mash      well with a fork.
2. Peel and grate onion. Squeeze it tightly and keep the juice
    and solids separately.
3. Mix mashed potatoes with Salt, Red Chili powder, Ginger
    Powder, grated Ginger, finely chopped green
    chilies, crushed coriander seeds, chopped coriander              leaves, Anardana powder and onion solids.
4. Mix well and form egg sized balls.  

b. For the Dough
1. To the whole wheat flour, add salt, Red Chilli powder, 
    Ajwain Seeds, Kasoori Methi powder, Onion Juice and 1        tbsp Cooking Oil and knead well by adding water as per
    requirement.
2. Make balls of approximately the same size as the stuffing.

METHOD
1. Roll the dough balls between your palms and then spread      it as much as you can by using 3 fingers and thumbs of          both hands converting it into a kind of bowl.
2. Place the stuffing inside and close it by pulling and                  stretching it.  
3. Roll it between your palms to form a neat ball. Ensure that it does not break.
4. Flatten it and dust it with dry flour. Roll it with a rolling pin
    in a circulatory motion till it becomes almost 7"-8" diameter
    and totally flat.
4. Heat a Tawa (griddle)/ Fry pan. Place the rolled paratha          on it. Turn over and apply oil on both sides. Turn over till        both sides are well-cooked and crisp, using medium heat.
5. Serve with butter, curd and pickle or make a roll with              cheese spread.

GOOD TO KNOW
For the diet or health conscious people, one can make the paratha like a roti, without applying any oil whatsoever. Depending upon one's calorie budget, one  may apply 1/2 tsp olive oil, if required. 

                                           *****

49. CHICKEN CURRY (OIL FREE) : DIETERS' DELIGHT

INGREDIENTS
1. Chicken Breasts/Thighs - 4 Washed and cut into pieces of desired size
2. Lemon Juice 1 tsp 
3. Ginger Garlic Paste 1 tbsp 
4. Kasoori Methi 1 tsp 
5. Whole spices:Laung(Cloves) 4, Kali Mirch(Peppercorns) 6, Badi Elaichi (Black Cardamoms) 2, Darchini (Cinnamon Stick) 1, Tej Patta (Bay Leaf) 1
6. Salt 1 tsp (as per taste) 
7. Haldi (Turmeric Powder) 1/4 tsp 
8. Lal Mirch (Red Chili) Powder 1/4 tsp ( as per taste)
9. Any Chicken Masala 1-2 tbsp
10. Onion Finely Chopped 1 
11. Large tomatoes - 6  pur
12. Cashews or blanched almonds 1/4 cup, soaked and blended into a smooth paste
13. Dhania Patti (Coriander leaves) 1 bunch,

METHOD
1. Mix the ingredients listed from 1 to 9 and leave to marinade for at least 1 hour.
2. Blend onion and tomatoes with 1/2 cup water into a puree.
3. Put everything together in a heavy bottomed vessel/ cooker. Bring it to a boil and cover with a lid. Cook for about 20 minutes on low heat or until the chicken is tender and gravy becomes thick. Do not pressure cook.
4. Add Cashew/Almond puree and stir till it acquires a thick texture.
5. If gravy becomes too thick, add a little milk.
6. Wash and cut coriander leaves (dhania patti) and sprinkle before serving.

7. Serve hot with rice or roti. 

           

                                           * * * * *

48. CHICKEN SAAG (OIL-FREE) - DIETERS' DELIGHT

INGREDIENTS
1. Chicken Breasts or Thighs - 4  cut into small pieces 
2. Onion Large 1 blended in a chopper  or grated
3. Tomatoes Large - 2 blended in a puree
4. Spinach app 250 gms (1 bunch) 
5. Ginger garlic paste 1tbs
6. Salt 1 tsp  ( as per taste)
7. Haldi (Turmeric Powder) 1 tsp
8. Chicken/Mutton Masala 1 tbs 


PREPARATION
1. In a bowl, mix chicken pieces with Salt, Haldi (Turmeric Powder) and Chicken/Mutton Masala. Keep aside for an hour.
2. Wash and pressure cook spinach in 1/4 cup water for 2 minutes. Mix with a hand blender into a coarse paste.
3. Blend onion in a chopper to make a coarse paste.
4. Blend tomatoes into a puree.   

METHOD
1. Heat a heavy bottomed vessel and cook onion paste until it becomes translucent. 
2. Add Ginger-Garlic paste and stir. 
3. Add chicken pieces and fry.
4. Add pureed tomatoes and boil till it changes colour. 
5. Add boiled pureed spinach into the vessel, mix and cover with a lid. Reduce heat.
6. Let it cook until done and the desired consistency is reached. It should take about 15-20 minutes. 

As per my taste, the saag should not be watery and should be thick enough not to flow in the plate.

                                            * * * * *

47. FISH CURRY IN COCONUT GRAVY

INGREDIENTS

1. Fish cut into small pieces say 2”X2”

2. Cooking oil  1 tbs

3. One large onion and 6-7 garlic cloves blended with ¼ cup water 

4. One bunch dhania leaves (coriander)  and 3-4 green chillies  ground well in a blender with ¼ cup water

5. One cup coconut milk

6. ½  lemon sliced and peeled,

7. Sugar 1/2 tsp

8. Salt 1 tsp

9. One tsp jeera (cumin seeds) and one tsp sabut dhania (whole coriander) both roasted dry on tawa until aromatic and crushed into powder.

METHOD
1. Heat oil in a saucepan and fry onion-garlic paste till it becomes translucent. Take care that it does not change colour.
2. Add green paste (no 4) and coconut milk.
3. Add lemon slices, salt and sugar and let it come to boil. 4. Add dhania-jeera powder (no 9). Simmer on slow heat till desired consistency is achieved.
5. Arrange pieces of fish in the gravy, cover with a lid and cook on low heat until the fish starts changing colour. Flip each piece carefully and cook from the other side also. Take care not to turn several times as fragile pieces of fish may break.

Enjoy preferably with plain boiled rice. Also goes well with neer dosa, appam or rice idly.

46. COCKTAILS & MOCKTAILS

1. BLOODY MARY ( Vodka + Tomato Juice + Capsico + Worcestershire Sauce + salt + Pepper + Fresh Lemon Juice)
Prepare a glass by wetting its rims and dipping it in salt so that a nice layer of salt is visible on the rim. Now carefully pour 60 ml Vodka, 60 ml Tomato Juice, 1-1.5 tsp Capsico, 1-1.5 tsp Worcestershire Sauce, 1/4 tsp Salt, 1/4 tsp Black pepper powder, 2 slices of fresh lime (Nibu) and a few ice cubes. Stir and serve. (My personal choice would be to dilute tomato juice with water to dilute the thickness of tomato juice.)



2. SINGAPORE SLING (Gin + Fresh lime + Sugar Syrup + Rose syrup + Soda): In a tall glass, pour 60ml Gin, 60 ml Shikanji (Mix of fresh Lime +Sugar syrup) or Minute Maid's Nimbooz, 30 ml Soda, a few ice cubes and a tsp of Rose Syrup. Serve without stirring. One may like to replace Rose Syrup with Rooh Afzah to give it an interesting twist. 

3. TOM COLLINS ( Gin + Fresh Lime + Sugar Syrup + Soda): In a tall glass, pour 60 ml Gin, 60 ml Shikanji (fresh lime +Sugar Syrup) and 30 ml soda. Stir, add a few ice cubes and serve. 

4. SCREW DRIVER (Vodka + White Rum + Orange Juice + Mountain Dew or Shikanji (Sugar Syrup and Fresh Lime) or Minute Maid's Nimbooz):  In a tall glass, mix together 20 ml Vodka, 20 ml White Rum, 30 ml Orange Juice, 30 ml Minute Maid's Nimbooz or Shikanji or Mountain Dew and a few ice cubes, stir and serve.

5. PLANTER'S PUNCH ( White Rum + Black Rum + Vodka + Orange Juice + Pineapple Juice + Fresh Lime): Mix 15 ml White Rum, 15 ml Black Rum, 40 ml Orange Juice and 40 ml Pineapple Juice and shake well. Add 3-4 ice cubes in the drink, pour 50 ml Vodka on top and place a wedge of fresh lime. You may also top it up with a few small pieces of cut fruit.

6. CUBA LIBRA (Rum + Fresh Lime + Cola): Pour 60 ml Rum (preferably Old Monk) in a glass, squeeze a little lime, put a few ice cubes and fill up with Coca Cola or Pepsi, stir and serve.

MOCKTAILS
For making mocktails of any of the above, do not put the alcoholic drinks.

TIPS & TRICKS
The quantities of ingredients are only suggestive and may be varied as per your individual taste and alcohol requirement. It is perfectly in order to reduce the alcohol component and increase juices or soda as per your alcohol quotient.

45. MATAR KI GHUGHNI-SNACK ( (DIABETIC & HEART FRIENDLY SNACK)

INGREDIENTS
1. Shelled green peas  2 cup
2. Cooking Oil 01 tsp
3. Ginger chopped 1 tbs
4. Jeera (Cumin Seeds) 1/4 tsp,
5. Salt 1/4 tsp (as per taste)
6. Red Chili powder 1/4 tsp
7. Amchoor (Dry Mango Powder) 1/4 tsp

     METHOD

    1. Heat Oil in a pan/karhai.

    2. Add ginger and Jeera. Now quickly add salt and chilli powder along with peas. Add 2 tbsp water. 

    3. Cover with a lid, reduce the heat and let it cook. Keep stirring in between to ensure against burning.

    4. Once soft, add amchoor powder and mix well.

    5. Take off the stove when peas are tender in app 10 minutes.

    Makes a quick and healthy snack.                         

Matar Ghughni is an eastern UP dish.

*****

44. SCRAMBLED EGGS

INGREDIENTS

1. Eggs 4
2. Cooking medium (oil/butter) ½  tsp
3. Salt 1/4  tsp (as per taste)
4. Black Pepper Powder1/4  tsp
5. Milk 8 tbs
6. Low fat cheese (grated) 4 tbs 

        METHOD

1. Beat eggs, milk, salt and black pepper powder together with a fork or in a blender.
2. Heat oil in a fry-pan. Pour the mix and keep stirring on very low heat.
3. When still liquid, add grated cheese and mix well till it melts and blends with the eggs.

USEFUL TIPS

The heat has to be controlled properly and kept very low. 

The trick lies in making the scramble smooth and creamy with semi-soft consistency. Even 10 seconds of extra cooking or a little bit of high heat will make the scramble curdle and lose its taste.

*****