Recipes

✨RAMAYANA’S DIET CLINIC✨
✨ Dt. Geetu✨
HOMEMADE protein powder

Ingredients
1 cup almonds
1/2 cup walnuts
1/2 cup pistachios
2 tbsp spoon pumpkin seeds
2 tbsp roasted chana
1 cup roasted makhana
1/2 cup dates
1 tablespoon milk powder (unsweetened)

INSTRUCTIONS

firstly, dry roast 1 cup almond until it turns aromatic. keep aside.
in the same pan take ½ cup walnut, ½ cup pistachios.
roast on low flame until the nuts turn crunchy. keep aside.
further take 2 spoon pumpkin seeds roast until the seeds turn crunchy, keep aside.
mix well-combining everything well.
once the nuts cool down, transfer to a mixi and blend to a fine powder. make sure to pulse and blend to prevent oil releasing.
sieve the powder to have a smooth powder.
also, add 2 tbsp cup milk powder and mix well.
protein powder is ready to use. store in an airtight container .
to prepare the protein milk, heat 2 cup water on medium flame.
once the milk turns warm, add 1 tbsp of prepared protein powder nd add 1 spoon peanut butter and mix well nd enjoy your drink

RAMAYANA’S DIET CLINIC
Dt. Geetu4

55 Lauki Oats wrap

Ingredients
1 cup grated lauki (bottle gourd)
1 cup oats powder (finely ground oats)
2 tbsp besan (chickpea flour, optional for extra binding)
1/2 cup curd (dahi)1 small onion, finely chopped
1 green chili, finely chopped
1 tsp grated ginger
2 tbsp fresh coriander leaves, chopped
1/2 tsp cumin powder (jeera)
1/2 tsp turmeric powder (haldi)Salt to tasteWater as needed to adjust consistencyOil or ghee for cooking

Prep the Lauki: Peel and grate the bottle gourd. Lightly squeeze it with your hands to remove excess moisture if it is too watery
Make the Batter: In a large mixing bowl, combine the grated lauki, oats powder, besan, and curd
Add Aromatics and Spices: Add the chopped onion, green chili, grated ginger, coriander leaves, cumin powder, turmeric, and salt
Mix Well: Stir everything together. Slowly add water, a little at a time, until you get a smooth, pourable batter similar to a thick crepe or chilla consistency. Let it rest for 5 minutes so the oats absorb the liquid
Cook the Wraps: Heat a non-stick skillet or tawa over medium heat and lightly grease it with oil or ghee
Spread: Pour a ladleful of the batter into the center of the pan and gently spread it outward in circles to make a thin, even wrap
Flip and Roast: Cook for about 2 minutes until the edges lift and small bubbles form. Gently flip and cook the other side for another minute until light golden spots appear. Repeat for the remaining batter.
Serve: Fill your wrap with your favorite fillings like paneer, salad greens, or mint chutney

✨RAMAYANA’S DIET CLINIC✨
✨ Dt. Geetu✨

*56* *Ragi Khichdi*

Ingredients

• 1 cup ragi (finger millet), soaked for 2-4 hours
• 1/2 cup moong dal (yellow split gram), soaked for 15-30 minutes
• 1/2 cup rice
• 1 small onion, finely chopped
• 1 small tomato, chopped
• 1 small carrot, chopped
• 1/4 cup green peas
• 1-2 green chillies, slit
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp red chilli powder
• 1 tsp garam masala
• 2 tbsp ghee or oil
• Salt to taste
• Fresh coriander leaves for garnish
  Optional vegetables: bell peppers, beans, or potatoes for added nutrition

Rinse and soak ragi for 2-4 hours and moong dal for 15-30 minutes to ensure soft texture and easy digestion. Heat ghee or oil in a pressure cooker. Add cumin seeds and let them splutter. Add onions and sauté until golden brown. Add tomatoes, carrots, green peas, and green chillies. Sauté for 2-3 minutes. Mix in turmeric, red chilli powder, and salt. Drain the soaked ragi and moong dal. Add them along with rice to the cooker. Stir gently to combine. Add 3-4 cups of water (adjust for desired consistency). Close the lid and pressure cook for 3-4 whistles on medium flame. Let the pressure release naturally. Open the lid, stir gently, and add garam masala. Garnish with fresh coriander leaves. Serve hot with pickle or yogurt.

DT. GEETU
RAMAYANA’S DIET CLINIC

*Ragi idli*

• 1 cup ragi flour (finger millet flour)
• ½ to ¾ cup semolina (rava/sooji), roasted
• ½ to 1 cup yogurt (plain or sour)
• ¾ to 1 cup water (adjust for batter consistency)
• ¼ to ½ tsp baking soda or Eno fruit salt
• 1 tsp salt
• Optional: ½ cup grated carrot, ¼ cup finely chopped onion, 2 green chilies, 5 curry leaves, 2 tbsp chopped cilantro, 8–12 roasted cashews
• For tempering: 1–2 tsp oil or ghee, ½ tsp mustard seeds, 1 tsp urad dal, 1 tsp chana dal, pinch of cumin, pinch of hing (asafoetida), 1 tsp ginger paste

Lightly roast semolina and ragi flour separately until aromatic. Let them cool.

Prepare Batter: In a large bowl, mix ragi flour, semolina, salt, and yogurt. Gradually add water to form a thick, pourable batter. Let it rest for 10–20 minutes to hydrate the flours.Heat oil or ghee in a pan. Add mustard seeds, urad dal, chana dal, cumin, hing, curry leaves, and cashews. Sauté until aromatic. Add grated carrot, onion, green chilies, and ginger paste. Mix lightly and fold into the batter.Just before steaming, add baking soda or Eno fruit salt and mix gently until the batter becomes frothy.

Grease idli molds with oil or ghee.

Pour the batter into molds, filling about ¾ full.

Steam in an idli steamer or pressure cooker (without whistle) for 10–15 minutes on medium heat. Check doneness with a toothpick; it should come out clean.

Let the idlis rest for 2–3 minutes before demolding.

DT. GEETU
RAMAYANA’S DIET CLINIC

*53* *Dahi tadka*

Ingredients

Yogurt (curd): 1–2 cups, fresh and thick (Greek or hung yogurt works well)

Tempering (Tadka):

• • 1–2 tbsp ghee or oil
  • 1 tsp cumin seeds
  • 1–2 dried red chilies
  • 3–10 cloves garlic, minced or sliced
  • 1 stalk curry leaves
  • Pinch of asafoetida (hing)
  • ¼ tsp turmeric powder
  • ½–1 tsp red chili powder
  • Optional: ¼ tsp coriander powder, ½ tsp mustard seeds

Garnish: 2 tbsp chopped coriander leaves

Salt: To taste

Optional: 1 small onion (sliced), 1 boiled potato, or other vegetables for variation

In a bowl, whisk the curd until smooth. If you prefer a runnier consistency, add ¼–½ cup water and mix well. Add salt and optional spices like turmeric or garam masala to the yogurt if desired Heat ghee or oil in a pan over medium heat. Add cumin seeds and let them splutter. Add garlic, curry leaves, dried red chilies, and a pinch of asafoetida. Sauté until the garlic turns light brown. If using onions, sauté them until golden. Turn off the heat and add turmeric, red chili powder, and optional coriander powder. Mix briefly to release the aroma.  Pour the tempering over the whisked yogurt and mix gently. If you prefer, you can add the yogurt directly to the pan and cook on low heat for about a minute, stirring gently. Sprinkle chopped coriander leaves on top. Serve immediately with roti, paratha, rice, or khichdi.