Recipes

DT. GEETU ✨
✨ RAMAYANA’S DIET CLINIC ✨

*Oats Cauliflower tikki*

Ingredients

Cauliflower: 2 cups (finely chopped and blanched)

Quick-cooking oats: 1/2 cup

Oats flour: 1/2 cup

Onion: 1/2 cup (finely chopped)

French beans: 1/2 cup (finely chopped and boiled)

Carrots: 1/2 cup (finely chopped and boiled)

Green chili paste: 1 tsp

Ginger paste: 1/2 tsp

Coriander leaves: 2 tbsp (finely chopped)

Mint leaves: 2 tbsp (finely chopped)

Garam masala: 1 1/2 tsp

Amchur (dried mango powder): 1 1/2 tsp

Chaat masala: 1/2 tsp

Oil: 3 1/4 tsp total
Salt: to taste

InstructionsSauté the onion: Heat 1 teaspoon of oil in a non-stick pan, add the chopped onions, and sauté for 2 minutes on a medium flame
Mix and mash: Transfer the cooked onions to a large bowl. Add the blanched cauliflower, boiled french beans, and boiled carrots. Mash the mixture lightly using a potato masher
Add remaining ingredients: Add the quick-cooking oats, oats flour, green chili paste, ginger paste, coriander, mint, garam masala, amchur, chaat masala, and salt. Mix well.
Rest the dough: Keep the mixture aside for 10 minutes so the oats absorb the flavors and bind the ingredients together
Shape the tikkis: Divide the mixture into 16 equal portions. Shape each portion into a flat, round tikki
Cook: Heat a non-stick tawa (griddle) and grease it with a little oil. Cook each tikki on a slow flame using a few drops of oil until it turns crisp and golden brown on both sides
Serve: Serve hot with a fresh green mint chutney

DIETITIAN GEETU
RAMAYANA’S DIET CLINIC

50 Sprouts dosa

ingredients

1 cup green moong

2 green chilies

1 inch ginger

8-10 curry leaves

2 tsp cumin seeds

1.5 tsp salt

1/3 cup suji (semolina)

1/2 cup chopped coriander leaves

3-4 tsp curd

1/2 cup water

grind it smooth paste

stuffing chopped onion /paneer (crumbed)

salt/black pepper to taste mix well

DIETITIAN GEETU 💫
RAMAYANA’S DIET CLINIC

*49* *Gheeya kheer*

Ingredients

Grated Lauki (bottle gourd) 2 cup

Milk 4 cups 1

Pure ghee 2 tsp

Assorted nuts ¼ cup

(chopped almonds, cashews, and pistachios).“¼ tsp Cardamom Powder.

Instructions

Wash the lauki, peel it. Cut into the half, remove the seeds and grate it using a box grater. Make sure to test a small piece first to ensure the lauki is not bitter. Heat ghee in a heavy bottom pan. Fry grated lauki… for 2-3 minutes on medium heat. Now add milk. Boil the grated lauki with milk. After the first boil reduce the heat and cook lauki in the milk on medium-low heat. Stir in every 2-3 minutes. for about 20 to 30 minutes until thick Now add sliced nuts and sugar, mix well and cook for couple of minutes. Now turn off the heat. Add ground cardamom powder and let the kheer cool down.

*RAMAYANA’S DIET CLINIC*

*DT. GEETU*

*44* *APPLE OATS SMOOTHIE*

• Take an Apple and remove the skin

• shred it and put in a mixer

• add a pinch of cinnamon powder (cinnamon and apple are very good combination)

• add half cup oats

• add 2 soaked dates

• finally add 1/4th cup milk

• churn it and garnish with almond cashew

• Enjoy

Your one meal

*DIETITIAN GEETU*
*RAMAYANA’S DIET CLINIC*

*42**Almond Milk Oats smoothie*

ingredients

1/4 cup quick cooking rolled oats

1/2 cup roughly chopped apple

1/4 cup almonds (badam)

1/2 cup curd (dahi)

1/4 cup cinnamon (dalchini) powder

10 ice-cubes

1 tsp maple syrup

method:

to make oats apple almond milk healthy smoothie, combine all the ingredients in a mixer.

blend till smooth.

refrigerate the almond milk oats healthy smoothie for atleast 1 hour and serve chilled.