Recipes

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.

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.