Baked mango cheesecake

Ingredients
125 gms digestive biscuits of any pakistani brand
3 eggs
50 gms unsalted butter, melted
80 gms castor sugar (caster sugar)
1/2 cup mango pulp
1/2 cup mango (1/2 centimeter cubes)
2 tbsp mango jelly crystals
250 gms cream cheese


Method
- Preheat the oven to 180°C. Take crushed biscuits in a bowl. Add melted butter and mix.
- Take a spring bottom tin and line the bottom with this mixture. Press lightly and keep the tin in the refrigerator to chill.
- Break eggs into a bowl. Add sugar and whisk with a hand blender till frothy.
- Take cream cheese in another bowl. Add mango pulp and mix with a hand blender.
- Add eggs and mix. Pour this mixture over the biscuit base in the spring bottom tin.
- Spread mango cubes over it Keep the tin in the preheated oven and bake for about forty minutes or till well set. Take it out of the oven and let it cool.
- Keep it in the refrigerator to chill. Heat half cup water in another pan, add mango jelly crystals and cook till well dissolved.
- Cool to room temperature. Pour it over the chilled cheesecake and keep it in the refrigerator to chill again. Serve chilled.

Mango-Cranberry Muffins

These were very delicious, fluffy fat free egg less muffins.


Ingredients
All Purpose Flour 1/2 cup (Maida)
Whole Wheat Flour 1/2 cup
Baking Soda 1 tsp
Dried Cranberry handful rolled in a teaspoon of flour
Plain Yogurt / Curd 1/2 cup
Mango Puree 6 Tbsp 
Apple Cider Vinegar 1 Tbsp
Sugar 1/4 cup + 1 Tbsp


* Any dried fruit can be used here, better still if you add fresh mango bits for that extra bit of mango flavor!!


Method
- Preheat the oven at 350 F. Prepare the muffin plates by lining them or greasing them.
- In a mixing bowl add the yogurt, mango puree, sugar and apple cider vinegar and mix until combined.
- Sift the flours and baking soda and gradually add to the wet ingredients while mixing until you get a lump free batter.
- Gently fold in the cranberries rolled in flour.
- Fill the muffin cups 3/4 ths full with batter. This is sufficient for 9 muffins. So fill the remaining 3 with water for even baking.
- Bake for 15-18 min or until a tester inserted comes out clean.
- Remove onto a wire rack and let cool. Decorate if you want and indulge in this fat free muffin!

Mushroom Salad with Egg Dumplings

A low calorie nutritious salad with egg dumplings


Ingredients
Butter lettuce - 1 no
Eggs(hard-boiled) - 3 nos(sliced)
Cherry tomatoes - 3/4 cup
Button mushrooms - 3/4 cup(sliced)
Chives - 1 1/2 tbsp(chopped)
Avocado - 1 no(sliced)
Garlic - 1 cloves(crushed)
vinegar - 1 tbsp
Orange juice - 2 1/2 tbsp


Method
1)Wash the lettuce leaves properly and tear into small pieces.
2)Take a serving bowl and arrange the lettuce leaves, egg slices, cherry tomatoes, chives, mushrooms and avocado.
3) In a separate bowl mix together vinegar, crushed garlic and orange juice.
4)Pour this mixture over the lettuce salad just before serving.


Tips
:-A good quality butter lettuce will have loose, large heads with thick leaves and green color.

Banana Muffins

This recipe makes really nice low cal/sugar free muffins 


Ingredients
    1 cup oatmeal
    1 cup skim milk
    3 mashed bananas
    2 egg whites
    3/4 cup wheat flour
    1/2 cup splenda brown sugar (I use regular splenda here to reduce calories)
    1 tsp baking powder
    1/2 tsp baking soda
    1/2 tsp salt 


Method
- Mix oatmeal and skim mile and soak for 1 hour
- Then add 3/4 cup mashed bananas, 2 egg whites, slightly beaten
- Mix these dry ingredients together then add to oatmeal mixture
3/4 cup sifted wheat flour
1/2 cup Splenda brown sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
- Mix batter then fill muffin cups. Bake at 400 degrees for 20 minutes.
Note: You can add walnuts to the tops of muffins

Low Fat Chocolate Cake

Ingredients
    100 grams dates (3 1/2 oz)
    1 cup apple juice
    1/2 tsp baking soda (bi-carbonate of soda)
    1 cup of self raising flour (or 1 cup of cake flour and 1 tsp baking powder)
    1/2 cup unsweetened cocoa powder
    1 1/2 tsp vanilla extract
    4 egg whites
    3/4 cup Splenda
    2 tsp powdered (Icing) sugar


Method
- Place dates, apple juice and baking soda into a saucepan and bring to the boil. Remove from heat, cover and leave to cool. When cool, blend in a food processor until smooth.
- Line a 7 - 8 inch (18cm) cake pan with baking paper.
- Preheat oven to 335 deg F (179 deg C).
- Sift the flour and the cocoa powder into a bowl and stir in the date puree and the vanilla extract.
- Beat egg whites until stiff adding Splenda gradually. Fold half the egg whites into the date mixture, then fold in remaining egg whites (if mixture is a little dry add 1 - 2 tblspn of Water or nonfat milk).
- Spoon mixture into prepared pan and bake for @35 minutes until a skewer inserted into the middle comes out clean. Cool on a rack and serve, dusted with the 2 tsp of powdered sugar.

Soya Methi Masala

A low calorie subzi for health freaks! This subzi is a double dose of health as it is not only low cal but also made using soya oil, soya granules, fenugreek etc. which are high in vitamin A and calcium.

Ingredients
1 tbsp soya oil
1 tsp cumin seeds (jeera)
1/2 cup chopped onions
1 tsp ginger-green chilli paste
1 cup soaked soya granules
1 1/2 cups chopped fenugreek (methi)
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp garam masala
salt to taste
1/2 cup boiled green peas
2 tbsp low fat milk
1/4 cup chopped tomatoes
2 tablespoons of chopped coriander for the garnish

Method
- Heat the soya oil in a non-stick pan and add the cumin seeds.
- When the seeds crackle, add the onions and ginger-green chilli paste and sauté till the onions turn light brown in colour.
- Add the soya granules and fenugreek leaves and sauté for 5 to 7 minutes.
- Add the turmeric powder, chilli powder, garam masala and salt, mix well and cook for 1 minute. Sprinkle a little water if the mixture becomes dry.
- Add the green peas and milk, mix well and cook for another minute.
- Serve hot garnished with tomatoes and coriander.

Masala Chana ( Weight Loss After Pregnancy )

A nutritious and tasty snack that provides complex carbohydrates. A great way to lose weight while maintaining post-delivery health.


Ingredients
2 tsp low-fat butter
2 tsp finely chopped green chillies
1/2 cup finely chopped onions
3/4 cup finely chopped tomatoes
1/2 tsp chilli powder 
1/4 tsp garam masala
1 tbsp chaat masala
1/2 cup boiled, peeled and
finely chopped potatoes
1 cup kala chana(brown chick peas) / hara chana
soaked overnight andcooked
salt to taste
1 1/2 tbsp finely chopped raw mangoes
1 tbsp finely chopped coriander 
1 tbsp lemon juice


Method
- Heat the butter in a non-stick pan, add the green chillies and onions and sauté on a medium flame for 3 to 4 minutes or till the onions turn translucent.
- Add the tomatoes, chilli powder, garam masala and chaat masala and sauté on a medium flame for 2 to 3 minutes.
- Add the potatoes, chana, salt, raw mangoes, coriander and lemon juice, mix well and sauté on a medium flame for another 2 to 3 minutes. 
- Serve immediately.

Vegetable And Basil Soup (Diabetic Recipe)

This soup has the added value of basil’s flavour and medicinal value too. Garnish this pasta-based soup with cheese and parsley, and immerse yourself in its unique flavour. Remember to add thinned spaghetti as it tastes better and cooks faster. Also note that the vegetable stock can be prepared in bulk and stored in refrigerator, to be used later to whip up soups, gravies etc instantly – you can use veggies of your choice for the stock. With only 89 calories per serving, this is a delight for the weight-watcher too!


Ingredients
1/4 cup basil leaves
2 tsp oil
1/2 cup - chopped onions
1/4 cup - chopped french beans
1/4 cup - chopped carrots
2 tsp - chopped celery
1/4 cup spaghetti , broken into 1" pieces
4 cups vegetable stock
1/4 cup finely chopped potatoes
1/4 cup finely chopped cabbage
salt and black pepper powder to taste


For The Garnish
4 tsp grated cooking cheese


Method
Blend the basil leaves with ¼ cup of water and keep aside.
Heat the oil in a deep non-stick pan, add the onions, french beans, carrots and celery and sauté on a medium flame for 3 to 4 minutes, while stirring continuously.
Add the spaghetti and vegetable stock, mix well and simmer for 5 minutes.
Add the potatoes and cabbage, mix well and simmer for 10 to 15 minutes, stirring once in between.
Add the basil paste, salt and pepper and simmer for another 2 to 3 minutes.
Serve hot garnished with cheese and parsley.

Spiced Baked Fish

Fish marinated in lemon juice and baked with spices is high in flavors and low in calories.


Ingredients
1 kg whole fish
4 cloves garlic, chopped finely
1 fresh red chili, seeded and chopped
1 tablespoon fresh ginger, chopped finely
1 teaspoon ground cumin
1 teaspoon garam masala
1 cup yogurt
Fresh cilantro leaves to garnish
Red chilies to garnish
Salt and lemon juice to taste

Method
Clean the fish, scaled and discard the head. Wipe out the fish cavity with kitchen paper dipped in coarse salt and wash well. Rub some salt and lemon juice in the cavity. Heat a wok with oil and gently fry garlic, ginger and chili until soft. Add cumin and garam masala and fry for 2-3 minutes.  Remove from heat, stir into yoghurt and add salt to taste. Dry fish on paper towel, make diagonal slits in the flesh on each side and put into a greased baking dish. Spread the marinade on both sides of the fish and inside the cavity. Leave to stand at room temperature for 30 minutes. Then bake in a moderate oven 35 minutes or until flesh is white and opaque at the thickest portion. Garnish with coriander leaves and chili. Serve immediately.

Mushroom Soup

An easy-to-whip up and nourishing soup made from low calorie mushrooms and low fat milk.


Ingredients
3 cups thickly sliced mushrooms 
1/2 cup chopped onions
2 tsp plain flour
1 cup low fat milk
1 tsp oil
salt and black pepper to taste


Method
    Heat the oil in a non-stick pan, add the onions and sauté for 1 minute. Sprinkle a little water if the onions start burning.
    Add the plain flour and mushrooms and fry for some more time.
    Add milk and stir continuously till no lumps remain. Allow to cook.
    When cooked, purée till smooth. Add 3 cups of water, salt and pepper.
    Simmer for another 3 to 4 minutes. Serve hot.

Bajra aur Methi Roti

Nutritious bajra and methi rotis stuffed with delicately spiced mixture of paneer and tomatoes. Both bajra and methi are iron rich with a wealth of fibre too. Paneer is a rich source of protein and calcium. Preferably, use fresh home-made paneer made with low calorie milk. If you wish, do not fill the turnovers and just make the jowar and methi rotis ...they are yummy on their own too. 


Ingredients
For the dough


1 cup bajra (black millet) 
1 cup fenugreek (methi) leaves, chopped
2 large garlic cloves, chopped
1 tsp low fat curds (dahi)
salt to taste


To be mixed into a filling
1/2 cup crumbled low fat paneer (cottage cheese)
1 green chilli, finely chopped
1/8 tsp turmeric powder (haldi)
1/4 tsp dried fenugreek leaves (kasuri methi)
3 tbsp chopped corriander (dhania)
1 tomato, finely chopped
salt to taste
1 tsp oil for cooking


Method
    In a blender lightly crush the fenugreek leaves and the garlic with a little salt.
    Add to the bajra flour and knead into a soft dough using the curds and hot water.
    Divide the dough into 4 equal portions and roll out each portion into a circle of approx. 100 mm. to 125 mm. (4" to 5") diameter. If you find in difficult to roll the dough, place each portion between two sheets of plastic and then roll out. 


    Place a portion of the filling mixture on one half of each rolled circle and fold it over to make a semi-circle.
    Lift the turnover carefully and place it on a non-stick pan. Using a little oil, cook on both sides till they are golden brown. These have to be cooked on a very slow flame as the rotis are thicker and will take a while to cook.
    Repeat with the remaining dough circles and filling mixture to make more turnovers.
    Serve hot. 

Bajra Kand Rotis

Bajra flour combined with purple yam, curds and garlic paste makes an interesting variation to plain bajra rotis which we often eat. Protein and iron are two important nutrients provided by these rotis. Like all bajra rotis, they tend to get chewy if they are served cold without a brushing of ghee. So serve these hot to avoid the use of ghee or butter for brushing. 


Ingredients
1 cup bajra (black millet) flour
1/2 cup purple yam (kand), boiled, peeled and grated
1/4 cup low fat curds (dahi)
1/2 tsp garlic (lehsun) paste
1/2 tsp ginger-green chilli paste
1/2 tsp fennel seeds (saunf)
1 tsp oil
salt to taste


Method
    Combine all the ingredients and knead into a soft dough using water only if required.
    Divide the dough into 7 equal portions.
    Roll out each portion into a circle of 125 mm. (5") diameter.
    Cook each roti on a tava (griddle) on both sides till brown spots appear.
    Serve hot.

Bajra aur Kaddu ki Roti

Ingredients
1/2 cup bajra (black millet)
1/2 cup whole wheat flour (gehun ka atta)
1 cup grated red pumpkin
1 tsp ginger-green chilli paste
a pinch of turmeric powder (haldi)
1/4 tsp asafoetida (hing)
1 tsp lemon juice
2 tbsp chopped coriander (dhania)
salt to taste
1 tsp oil for cooking


Method
    Mix all the ingredients together, except the oil and make a semi-soft dough using enough water. Keep covered for 10 to 15 minutes.
    Divide the dough into 6 equal portions and shape into round balls.
    Roll out each portion into 125 mm. (5") diameter rounds.
    Cook on a non-stick pan, using a little oil, till both sides are lightly browned.
    Repeat to make more rotis.
    Serve hot.

Anti Cholesterol Shake

A combination of orange, papaya and banana blended together to make a filling drink that beats cholesterol! This unusual combination of fruits is rich in potassium, vitamin C and fibre. Banana is an excellent source of potassium, the deficiency of which is associated with the change in the normal pattern of the heartbeat. This shake satiates the hunger pangs while keeping the building up of cholesterol levels at all time low.


Ingredients
1 medium sized orange, seperated into segments
1/4 medium sized papaya, cut into pieces
1 banana, cut into pieces
crushed ice to serve


Method
    Juice all the ingredients except bananas.
    Blend the bananas to a purée in a blender and add to the juice.
    Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately.

Parsley Soup

Olive oil is rich in vitamin E (a potent antioxidant) and mono unsaturated fatty acids (MUFA) that help to reduce the risk of heart diseases by lowering blood cholesterol levels.


Ingredients
1 cup chopped parsley
1/2 cup chopped onions
1/2 cup peeled and chopped potatoes
1 1/2 cups Vegetable Stock
1 1/2 cups low fat milk
2 tsp oil , preferably olive oil
1/2 tsp freshly crushed black pepper
salt to taste


Method
    Heat the oil in a non-stick pan, add the onions and sauté till they turn translucent.
    Add the potatoes and vegetable stock and bring to boil. Cover and cook over a slow flame till the potatoes are cooked.
    Add the parsley and cook for a few more minutes.
    Cool the mixture and grind to a smooth purée in a blender.
    Pour the purée back into the pan, add the milk, salt and pepper and simmer for a few minutes.
    Add a little water if required to adjust the consistency of the soup.
    Serve hot sprinkled with freshly ground pepper.

Asparagus Soup

Olive oil is rich in vitamin E (a potent antioxidant) and mono unsaturated fatty acids (MUFA) that help to reduce the risk of heart diseases by lowering blood cholesterol levels.


Ingredients
1 cup chopped asparagus
1/2 cup chopped onions
1/2 cup peeled and chopped potatoes
1 1/2 cups Vegetable Stock
1 1/2 cups low fat milk
2 tsp oil , preferably olive oil
1/2 tsp freshly crushed black pepper
salt to taste


Method
    Heat the oil in a non-stick pan, add the onions and sauté till they turn translucent.
    Add the potatoes and vegetable stock and bring to boil. Cover and cook over a slow flame till the potatoes are cooked.
    Add the asparagus and cook for a few more minutes.
    Cool the mixture and grind to a smooth purée in a blender.
    Pour the purée back into the pan, add the milk, salt and pepper and simmer for a few minutes.
    Add a little water if required to adjust the consistency of the soup.
    Serve hot sprinkled with freshly ground pepper.

SWEET AND SOUR VEGETABLES

Ingredients
1 sliced Onion
1 tsp Turmeric (Haldi)
1 tblsp Oil
1 tsp Fenugreek Seeds (Methi)
1 tsp Cumin Seed 
1 tsp Aniseed 
1/2 tsp Onion Seeds (Kalonji)
200 gms Brinjals (Biangan)
10 gms chopped Green Chilly 
100 gms Red and Yellow Capsicum cut into strips
500 gms chopped Cabbage (Pata gobi)
1 tblsp Vinegar
150 gms French Beans (Flas Beans)
Artificial Sweetner To Taste


Method
    Heat oil in a pan and fry the onions till they turn transparent.
    Add fenugreek, cummin, aniseed and onion seeds and fry for a minute.
    Add turmeric and chillies.
    Stir in cauliflower, cabbage and artificial sweetner.
    Cover and cook on a low flame for 5 to 7 minutes.
    Add pepper strips and sprinkle vinegar on top.
    Cook for a further 5 minutes till the vegetables are tender.

CURD RICE

Ingredients

1 cup boiled Rice
2 cups Yogurt (Curd)
2 tblsp Oil
1/4 cup Milk
Finely chopped Coriander Leaves
1-2 Green Chilies
1 tsp Chana Daal
1 tsp Urad Daal
1 tsp Mustard Seeds
1 1/2 tsp finely chopped Ginger
2 tblsp desiccated Coconut
1/2 tsp Salt


Method


    In a saucepan heat 2 tablespoonful of oil.
    Add mustard seeds to the oil.
    When the mustard seeds start popping add chana and urad daal.
    After a minute, add in the ginger, coriander and green chilies.
    Saute them for a minute. Take the pan off the gas.
    Add in the rice.
    Mix the salt and desiccated coconut.
    Just before serving, mix all the ingredients with yogurt (curd) and milk.

Low Calorie Spinach Soup

This nourishing spinach soup is low in calories but retains all the essential nutrients. Try your culinary skills in cooking this version of spinach soup and I bet you'll be proud and glad you did it.


Ingredients
3 cups spinach (palak), chopped

1/2 cup chopped onions
1/2 tsp grated garlic (lehsun)
1 1/2 cups low fat milk
1 tsp oil
salt and Black Pepper to taste



Method
Heat the oil in a pan and sauté the onions and garlic for a few seconds.

Add the spinach and salt and sauté for 2 to 3 minutes.
Add 1½ cups of water and bring to a boil.
Cool and purée in a liquidiser.
Add the milk and pepper and bring to a boil again.
Serve hot.

Steam Fish

A delectably mildly flavoured fish recipe which is low in calories and rich in heart friendly fatty acids.


Ingredients
-1/2 kg Fish (without kanatas)
-4-5 pieces Garlic
-Salt to taste
-2 tbsp White Zeera,
-1/2 tbsp ajwain
-1 small piece of Ginger
-1-1/2 kg Curd
-1/2 tsp black pepper
-1 piece daar cheeni


Method
1. Wash fish , rub salt and Ajwain (freely) in it and leave it for 1 hour.
2. Wash again and leave in fridge for an hour.
3. Add all ingredients, like Garlic, ginger,zeera, salt,daarcheeni,ajwain, black pepper and grind together.
4. Add curd in the above ingredients and grind it again.
5. Rub this mixture in fish and keep it in fridge for 2 hours.
6. Then put in an open mouth pan and without oil keep on low heat until it becomes tender.


Note: Do not use a spoon to turn the fish, just give a shake to the pan.