Nutrition
Hospital in Bangalore

The Department of Nutrition at SPARSH Hospital, Bangalore, recommends the right dietary intake for a balanced diet and provides nutritional care and advice to patients. Our team of nutritionists work alongside our medical team to provide the appropriate dietary advice for patients to follow, even after they’re discharged.

METHI(fenugreek) OATS ROTI

Ingredients:

1 cup (150ml) Wheat flour

¼ cup quick cooking rolled Oats

½ chopped fenugreek leaves

1 tsp green chilli paste

Other ingredients for methi oats roti

Whole Wheat flour for rolling

1 tsp cooking oil

Method:

1. To make methi oats roti, combine all the ingredients in a deep bowl, using enough water.

2. Divide the dough into 6 equal portions

3. Roll out each portion of the dough into 175 mm. (7’) diameter circle with a little whole wheat flour for rolling

4. Heat a non-stick tava (griddle) and cook all the rotis using 1 tsp of oil, till light brown spots appear on both the sides.

5. Serve the methi oats roti immediately with low fat curds.

Nutrient values:

BAJRA DOSA (PEARL MILLET)

Ingredient:

1 cup bajra (pearl millet)

½ cups par boiled rice

¾ cup urad dal

2 tsp fenugreek seeds

Salt to taste

1 tbsp oil for tempering

1 tbsp mustard seeds

1 tbsp cumin seeds

 Oil for greasing

½ tsp cooking soda /fruit salt 

Method:

1. Soak the bajra and rice in enough water for 6 hours or overnight

2. Soak dal and fenugreek seeds, separately for 1 hour.

3. Combine the dal and fenugreek seeds and blend in a mixer to a smooth frothy paste.

4. Combine the bajra and rice and blend in a mixer to coarse rava consistency.

5. Combine both the mixtures, mix well and add the salt

6. Cover and keep aside to ferment for 12 hours in cold weather and 6 to 7 hours in hot weather.

7. Heat the oil in a small pan, add the mustard seeds and cumin seeds.

8. When the seeds crackle, add this tempering to the batter along with cooking soda or fruit salt and mix well.

9. Grease a dosa pan and pour one ladle of the fermented batter and shape into dosa.

10. Cook covered on a slow flame for 1 to 2 minutes or till cooked.

11. Proceed with same with the remaining batter to make more such dosas

Nutritional values:

AMARANTH LEAVES MUTHIA

Ingredients:       

Besan 30 g

Wheat flour 20 g

Amaranth leaves -25 g chopped (hindi- chawlai leaves, kannada –Harive Soppu)

Methi (fenugreek) leaves  – 25g chopped

Sesame seeds 10 g

Method:

1. Combine the ingredients in a bowl and mix well. Knead into a soft dough using enough water.

2. Divide the dough into 2 equal portions in a cylindrical roll.

3. Then break it into smaller rolls accordingly and arrange them on a baking sheet. Make sure the sheet is greased.

4. Preheat oven at 375 F and place the baking sheet in the oven.

5. Bake for 12 minutes on the first side and then flip all of the muthias and bake for another 10 minutes. Time will vary with the thickness of the muthia. Once a little brown on both sides, take them out and let them cool down.

Nutrient values:

HALIM LADDU

Ingredients:

¾ cup Garden cress seeds (halim seeds)

1 tbsp ghee

½ cup roughly crushed jaggery

¼ cup semolina

1 tbsp desiccated coconut

¼ cup coarsely powdered almonds

Method:

1. To make the halim laddu, soak the garden cress seeds in ½ cup of water in a deep bowl for 3 hours, do not drain the water

2. Heat the ghee in a deep nonstick pan add the soaked garden cress seeds, jaggery and semolina

3. Mix well and cook on a medium flame for 6-7 minutes or till the jaggery melts while stirring continuously.

4. Add the coconut and the powdered almond & mix well.

5. Transfer the mixture onto a plate and keep aside to cool slightly.

6. Divide the mixture into 16 equal portion and shape each portions into round ball.

7. Serve halim laddu/store in an air tight container

Nutritional values: for one laddu

VEGAN RECIPES

SABBAKI LEAVES (DILL LEAVES) & LENTIL CURRY

Ingredients:

1 cup dill leaves

1 cup cooked lentils (Moong/ toor/ Masoor dal)

1 onion chopped

1-2 cumin seeds

1 tbsp cooking veg oil

Method:

1. Heat oil in a pan, splutter the cumin seeds, add chopped onion and saute and then add tomatoes chopped and saute till the tomatoes turn pulpy. Then add the dill leaves and saute, followed by the cooked lentil and allow the curry to simmer for a little while till the leaves are fully wilted.

*Add a little water or vegetable broth to increase the gravy if required*

Nutrient values:

QUINOA AND BEAN BOWL

Ingredients:

1 cup cooked quinoa

1 cup black eyed bean (lobia)/red kidney bean (rajmah)

1 cup diced and roasted sweet potatoes

1 tbsp olive oil

Method:

Mix them all in a bowl and drizzle olive oil over them.

(This is a meal by itself)

Nutrient value:

NUTS & SEEDS LADDU

Ingredients:

Almonds 20 g

Flax seeds 10 g

Oats 30g

Sesame seeds 20g

Jaggery 20 g

Method:

1. Take a pan and add the almonds and roast it on a medium flame, and keep it aside. Roast other ingredients flax seeds, oats, sesame seeds separately. Then mix everything and grind in a mixer to make a coarse powder.

2. Take a bowl, add half cup of water and add the jaggery to it and cook it on a medium flame till the syrup becomes sticky.( Can be tested with the tip of our hands.) And add the mixed coarse powder to it and make it a smooth ball.

3. Make medium sized laddus from the prepared mixture.

4. Cool to room temperature. Store in an air-tight container at room temperature.

Nutrient values:

STRAWBERRY PALAK SMOOTHIE

Ingredients:

3 cups packed spinach (spinach can be slightly wilted by soaking them in hot water for 10 minutes after washing them thoroughly)

1 medium very ripe banana peeled & cut into chunks(slightly less than 1 cup)

1 cup whole frozen strawberries or fresh strawberries( about 10 large/medium berries)

¼ cup  pineapple chunks

1 cup unsweetened almond milk.

1 tablespoon chia seeds

Method:

1. Place all of the ingredients in a high powered blender in the order listed: spinach, banana, strawberry pineapple, almond milk, and chia seeds.

2. Blend until smooth. If you’d like a thinner smoothie, splash in a bit more milk. For a thicker smoothie, add a few handfuls of ice cubes. Enjoy immediately, or place in an airtight jar and refrigerate for a few hours.

Notes

• If you do not have a high powered blender, puree the spinach and milk first, then add the other ingredients a little at a time. You may need to splash in more milk or water to help the smoothie blend.
• TO STORE: Place smoothie in an airtight jar in the refrigerator for up to 1 day. 

Nutrient values:

FENUGREEK, MOONG DAL KOSAMBRI

Ingredients:

Sprouted Methi seeds ½ cup( Sprouted fenugreek seeds)

Moong dal ½ cup (green gram dhal)

Grated coconut 3-4 tsp

Salt to taste

Grated carrot ½ cup

Chopped coriander and few curry leaves ¼ cup

Few raisins Or chopped dates

Olive Oil or any veg oil 1or 2tsp

Hing a pinch or two

Green chilli- slit- 1or 2

Method:

1. Wash and soak the methi seeds(fenugreek seeds) and moong dal over night.

2. Heat the oil in a ladle on medium heat a

3. Add hing, mustard seeds. After it pops.

4. Add urad dal, once it turns golden brown, add green chillies and curry leaves.

5. Turn off the heat.

6. Combine the soaked moong dal and methi seeds and all the other ingredients.

7. Pour prepared seasoning over the mixture. Mix it well and serve

Nutritional values:

VEGETARIAN RECIPES

PALAK AND DOODHI (BOTTLE GOURD) MUTHIA

Ingredients:

¼ cup whole wheat flour

1 cup shredded spinach

1 cup grated bottle gourd

¼ cup besan (bengal gram flour)

½ tbsp ginger, ½ tbsp garlic

¼ tsp turmeric powder

½ tbsp sesame seeds

¼ cup chopped coriander

Salt to taste

A pinch of baking soda

For tempering:

2 tsp oil

1 tsp mustard seeds

½ tbsp sesame seeds

 ¼ tsp asafoetida

Method:

1. To make palak and dudhi muthiya, combine all the ingredients in a deep bowl and mix well to make a semi-soft dough without using any water.

2. Divide the mixture into 2 equal portions and shape each portion into a cylindrical roll.

3. Arrange the rolls on a greased sieve and steam in a steamer for 15 minutes or till a knife inserted into the muthiya comes out clean. Remove and keep aside to cool slightly.

4. Heat 2 tsp oil in a broad nonstick pan, add mustard seeds, sesame seeds and asafoetida. Saute for a few seconds.

5. Add the muthiya slices, mix well and cook on medium flame for 2 to3 minutes

6. Serve the palak and dudhi muthiya hot with green chutney.

Nutrient values:

PINEAPPLE, COCONUT, OVERNIGHT OATS

Ingredients:

1/3 cup rolled oats, (use rolled oats, not quick oats) -soaked overnight

1/3 cup plain Greek yogurt

1/3 cup milk of choice (cow milk/ almond milk/ soy milk /coconut milk)

2 tsp chia seeds (soaked in water over night )

¼ cup pineapple chunks, canned or fresh

1-2 tbsp shredded unsweetened coconut

1 tsp pure maple syrup or honey

Method:

1. Add the pineapple & coconut milk to a blender and blend until smooth.

2. Stir the oats and chia seeds together in a large bowl, pour the pineapple milk into the bowl add some chopped pineapple and stir to combine

3. Let the oats mixture rest for 5 minutes then stir again.

4. Transfer the pineapple oats meal to individual jars and store in the fridge for 4 hours / overnight.

5. Top with shredded tender coconut and maple syrup or honey and serve as an easy breakfast or a mid morning/teatime snack

Nutrients value:

VEG DALIYA KHICHIDI

Ingredients:

1 tsp ghee/ clarified butter

½ cup daliya/ broken wheat

1 tsp oil

1 tsp jeera (cumin seeds)

Pinch of hing

½ tsp ginger & garlic paste

2 green chillies slit

1 tomato finely chopped

2 tbsp peas

½ carrot chopped

½ tsp turmeric/ haldi

Salt to taste

½ cup moong dal soaked

4 cups water

Method:

1. In a pan heat 1tsp ghee.

2. Add ½ cup daliya / broken wheat and roast on low flame.

3. Roast for 2-3 minutes or till daliya turns aromatic. Keep aside.

4. In a cooker heat 1 tsp oil, add 1 tsp jeera and pinch of hing.

5. Saute till the jeera splutters.

6. Additionally, add in 1 tsp ginger and garlic paste and 2 green chillies. Saute for a minute.

7. Add in a 1 tomato chopped and saute till it turns soft and mushy.

8. Also add 2 tbsp peas, ½ carrot chopped, ½ tsp turmeric and salt to taste.

9. Saute for a minute or two.

10. Add in ½ cup moong dal, soaked for 20 minutes.

11. Saute for a few minutes.

12. Now add 1 ½ – 2 cups of water.

13. And give good stir.

14. Cover and pressure cook for 3 whistles or till daliya gets cooked completely

15. Finally, serve mixed vegetable daliya khichidi with curd or some

Nutrient values:

GREEN DHOKLA

Ingredients:

Channa dhal   35g

Spinach     25 g

 Fenugreek leaves  25g

Moringa leaves or Dil leaves  25g

Sesame seeds 10g

Ginger green chilli paste 5g

Asafoetida    ½ tsp

Method:

1. To make palak channa dal dhokla, combine the channa dal, spinach, fenugreek leaves, dill or moringa leaves and ginger-green chilli paste and blend in a mixer to a smooth paste using ½ cup of water.

2. Transfer it in to a deep bowl. Add asafoetida and salt and mix well.

3. Just before steaming, add 1 tsp fruit salt mixed with 2 tsp of water and pour into the mixture and mix gently.

4. Pour batter into a 175mm (7’) diameter greased thali and spread it in a circular motion to make an even layer.

5. Steam the dhoklas in a steamer for 12 minutes or till the dhoklas are cooked well.

6. Cool and cut it into pieces.

Nutrient values:

FINGER MILLET AND BLUEBERRY PAN CAKE

Ingredients:

• 6 tbsp heaped – rolled oats or steel cut oats
• 4 tbsp heaped Ragi flour / Finger Millet Flour
• 3 tbsp greek yoghurt –
• Handful Fresh Blueberries
• Water as required
• 4 tsp stevia or monk fruit sweetener or jaggery powder – adjust quantity as per taste
• 1 tsp salt and cooking oil spray

Method:

1. In a large mixing bowl add the oats and finger millet flour and then the yoghurt

2. Mix well till a thick mixture is formed

3. Heat about 2 cups of water in a kettle and let it cool down a bit

4. Slowly pour into the mixture and set aside for about 5-7 minutes

5. Then mix well to form a batter ensuring that it is not runny but has a good consistency, then add the sweetener or jaggery powder and stir well till it all dissolves, adjust as per taste

6. On a non-stick pan on medium heat, melt one heaped tsp unsalted butter or if you are using cooking oil spray then about 2 – 4 sprays are enough

7. Ladle enough of the batter in the center  of the pan enough for a mini pancake, do not spread it like a dosa as the batter will disintegrate

8. Cook on each side for about one minute with a lid

9. Use a wooden spatula to loosen the side done first and flip over carefully, The more the blueberries in each pancake that you ladle into the pan the more the water content as the heat will make the fruit pop and melt into gooey fruity goodness Don’t fret if the first few pancakes break especially where the fruit is at the edge

Nutrient values:

NON VEGETARIAN RECIPES

SPINACH  OMELETTE

Ingredients:

Butter 1-2 tsp

Spinach 1 cup chopped finely

Eggs 3

Salt to taste

Black pepper to taste

Avocado ¼ cup shredded

Method:

1. In a medium sized bowl, beat the eggs well till frothy and light

2. Add the chopped spinach and grated avocado.  Mix well with a whisk ,  grease a nonstick griddle or pan with butter and pour the egg mixture on to the pan.

3. Cook on slow flame and turn over the omelette to cook the other side too.

Nutrients values:

SALMON WITH LEMON AND HERBS

Ingredients:

2 salmon fillets

2 lemon slices

 ¼ cup olive oil

2 tbsp chopped herbs

Parsley, dill (sabaki) & thyme ( ajwain flower)

Salt and pepper to taste

Method:

Pre heat oven to 400 F (200 c). Line a  baking sheet with foil.  Place Salmon on it and top it with lemon slices, olive oil and herbs, bake for 12-15 minutes or until cooked well.

Nutrient values:

CHICKEN IN PEANUT GARLIC MASALA

INGREDIENTS:

100 gm chicken

2 tablespoons peanuts

5 cloves garlic

1 tomato chopped

1 onion chopped

½ teaspoon turmeric

Salt to taste

1 tsp red chilli powder,

2 tsp oil

METHOD:

1. To prepare peanut garlic paste-roast the peanuts on a pan on medium flame.

2. Stir them continuously to avoid burning

3. Allow them to cool

4. After cooling , mix this with garlic..

5. Grind into a paste by adding little water.

6. Heat 1 teaspoon oil in a pan.

7. Now add peanut garlic paste and cook for 2 minutes

8. Next add the spices and mix well.

9. To this, add chicken and cook for next 2 minutes.

10. Now add a little water, mix well

11. Cover the pan and cook till chicken becomes tender.

12. Chicken peanut garlic masala is ready.

Nutrient values:

MIXED VEGETABLE BOILED EGG CURRY

INGREDIENTS:

2 boiled eggs

2 florets cauliflower,

1 medium onion

2 french beans chopped

1 medium tomato chopped

½ small capsicum chopped,

1 tbsp sesame seeds

1 tsp chilli powder

Salt to taste.

½ spoon turmeric powder

1 tbsp poppy seeds (kus kus)

½ tsp garden cress seeds powder(halim seeds powder)

1 tsp oil

METHOD:

1. Dry roast sesame and poppy seeds in a pan.

2. Allow them to cool

3. Next, add half teaspoon oil in a pan and saute tomatoes

4. After cooling grind the tomatoes and seeds in a mixer .

5. Heat 1 teaspoon oil in a pan.

6. Add onions and fry till they becomes golden.

7. Now add tomato paste and cook for 5 minutes

8. Add salt, turmeric & chilli powder and stir well.

9. To this, add some water and vegetables.

10. Cover and cook till the vegetables become soft.

11. Cut the boiled eggs into 2 halves and add it to the curry.

12. Cook for a minute.

13. Mixed vegetable boiled egg curry is ready.

Nutrient values:

SPINACH FISH CURRY

Ingredients:

2 pieces salmon,

4-5 leaves of spinach,

Salt to taste,

1 teaspoon chilli powder,

½ teaspoon turmeric powder,

1 teaspoon flax seed powder,

1 teaspoon ghee or oil,

1 handful coriander leaves,

1 teaspoon lemon juice,

1 green chilli,

1 teaspoon garam masala powder

Method:

1. Wash the fish pieces. Rub some salt and turmeric and keep it aside

2. Boil water in a pan and add spinach to it and cook it for 5 minutes.

3. Next, strain the water and let it cool.

4. Grind the spinach, coriander and green chilli to paste.

5. Heat 1 teaspoon ghee or oil in a pan and fry the fish until cooked.

6. Simultaneously heat 1 teaspoon oil or ghee in another pan.

7. Add the spinach paste and little water and let it cook for 5 minutes.

8. To this add the spices and mix well.

9. Now, add the fried fish pieces and cook till the masala coats the fish.

10. Add garam masala and flax seed powder and cook for 2 min

11. Turn off the stove and add lemon juice.

12. The fish spinach curry is ready.

Nutrient values: