Almost all of the Indian vegetarian recipes are fat free or low fat and cholesterol free. bodies need essential fatty acids to function properly. We also need fats in our diet in order to provide the fat soluble vitamins A, D, E and K.

owever Low-fat diets are more effective for a healthy cardiovascular system. Eating a low fat diet does not mean sacrificing flavor and taste. Fat is an essential component of any diet. However, a high fat diet does have a role to play in obesity, overweight and cardiac disorders. The following section gives you healthy and delicious recipes with very less or no fat.

It is a hype that Indian recipes are loaded with huge amount of oils, butter and ghee. Indian dishes like the ones listed below can be prepared with little or literally no fat . Eat low fat dishes and keep your health on track for a longer life. you want to be healthy, the recommendations are loud and clear: reduce your consumption of fats, especially saturated fat and trans fatty acids, and you will reduce your risk of heart disease.

SUNSHINE DRINK

Ingredients

Apple(Diced with skin)

1/2 no

Papaya

1 cup

Orange

1 no

Cucumber

½cup

Ice

½ cup

Mint

3-4 leaves

Lemon

few drops

Flax seeds

¼ tsp

Salt to taste

Pepper (freshly ground)

1 pinch

Method

Grind papaya, de seeded orange, cucumber, and ice in a smoothie
Add mint, lime, pepper, salt and sprinkle flaxseeds .
Serve cold any time .

SMOOTHIE

Ingredients

Apple (Diced with skin)

½ No

Papaya (Diced)

½ Cup

Orange Juice (deseeded, unstrained)

1/4 Cup

Low fat yoghurt

1/2 Cup

Method

Blend the ingredients in a blender until smooth. Add low fat yoghurt and whip once again. .
Serve in a chilled glass.

BERRIES SHAKE

Ingredients

Low-fat vanilla yogurt

1/2 cup

Skim/low fat milk

1/4 cup

Sliced strawberries

1/4 Cup

Chopped blue berries

2-3

Wheat germ

1 tsp

Sachets sweetener

Two

Vanilla extract

1/2 teaspoon

Three ice cubes

Method

In a blender at medium speed, blend all the ingredients until smooth and frothy.
Pour into a glass..

KANJI

Ingredients

Black carrots

10 g

Water

150 ml

Rai seeds (mustard seeds)

3 g

Black salt

¼ tsp

Red chilli powder

Salt

Ginger

1/2 piece

Beetroot piece (for colour)

10 gms

Method

Wash, scrape and cut carrot and beetroot into long pieces of even thickness
Crush rai seeds coarsely, chop ginger
Mix ingredients together and put them into a wide mouthed bottle or a ceramic jar
Warm the water and pour into the jar and tie a muslin cloth over the mouth of the jar and leave it in the sun for couple of days for flavour to develop (approximately 7 days).

FRUIT NUTTY SATTU

Ingredients

Wheat

250gm

Barley (jau)

250gm

Millet (bajra)

250gm

Oats

250gm

Chickpea (whole chana)

250gm

Corn (makkai)

250gm

Honey or jaggery

Water/Cold milk

For garnishing

Raisins ,Walnuts, Almonds

Fruits like Banana, Grapes, Apple

Method

Dry roast all grains separately.
Mix together and grind them into fine flour.
Let it cool and store in an airtight jar.
SATTU is ready
To Serve
Mix 2 Tbsp of SATTU with 100ml cold water to make a viscous liquid (like batter) for serve.
Add honey /jaggery as per taste and mix well.
Garnish with dry nuts to your choice.
Serve cold in a bowl. You may also add pieces of fruits - Apples, Bananas, Grapes etc.

LENTIL SOUP

Ingredients

Lentils(crushed lentil)

1/3 cups

Onion small

Olive oil

1 tsp

Method

Boil the lentils in 4 cups of water until cooked or for 30 minutes .
Chop the onions finely and mix with olive oil .
Add to the soup and boil for another 15 mins .

MASH VEGETABLE SOUP

Ingredients

Broccoli

1 cup

Cauliflower

1 cup

Onions

Carrots

Red cabbage

1 cup

Pumpkin

1 cup

Lemon juice

Salt and pepper

Method

Boil all the vegetables in water just enough to cover all the vegetables(30 mins)
When they are cooked place in the blender and mix until soft .
Add the juice of one lemon and salt and pepper .

SWEET CORN CHICKEN SOUP

Ingredients

Chicken

100 gm

Fresh corn

80 gm

Cabbage

1/2 gm

Tomatoes

100 gm

Carrot

Egg white

Corn flour

20 gm

White pepper

1 tsp

Salt

1 tsp

Celery

4-5 springs

Method

Pressure cook 80gm corn. Keep aside.
Pressure cook 100gm chicken in 2-3 cups water. Keep stock aside. Shred chicken.
Put stock to boil, add corn vegetables (optional –like shredded cabbage chopped tomatoes, carrots) & chicken.
Add cornflour to thicken.
Add seasoning..
Add whisked egg through sieve.
Serve hot garnished with shredded chicken & celery.

FINGER MILLET PANCAKE

Ingredients

Finger millet flour

1 cup

Whole-wheat flour

1/2 cup

Salt to taste

Water

Method

Take Finger millet flour and whole wheat flour in a vessel. Use water as required.
Knead into a soft dough by adding water as required. Use your palm to do the above or with a rolling pin.
Take a ping pong sized ball sized dough. Pat it into a flat pancake like on a thin sheet.
Place a warm griddle, apply water with hand on the upper side and slide the flat pancake on the griddle.
Invert it and roast it on the other side. When it is cooked remove from heat.

MUNCHY TREAT

Ingredients

Bran flakes

1cup

Toasted oat bran

1/2 cup

Roasted bengal gram

1/4 cup

Chopped onion

Chopped cucumber

Chopped corainder leaves

1 tbsp

Chopped green and red pepper (optional)

Lemon juice

1/2 tbsp

Cabbage leaves

Salt to taste

Method

Put all chopped vegetables, and peppers into a large bowl.
Add half coriander leaves, salt, lemon juice.
Toss well to blend the ingredients.
Just before serving, add bran flakes, oat bran and roasted gram.
Mix well, transfer into individual cabbage leaves.
Garnish with the remaining coriander leaves and serve.

STEAMED SOYA DELIGHT

Ingredients

Soya bean flour

1 cup

Black gram flour

1/4 cup

Fenugreek seeds

1/2 cup

Low fat yoghurt to make consistency

Baking soda a pinch

Salt to taste

Method

Mix the flours with the low fat yoghurt to the consistency of a batter.

Dry roast the fenugreek seeds. Add to the batter with a pinch of baking soda.

Immediately pour the batter in the steam mold greased with oil.

Steam for 10-15 minutes. Remove from fire when done.

Serve hot with a healthy dip from your choice or with lentils..

STEAMED CHICKPEA & LEAFY SAVOR

Ingredients

Chick peas

1 cup

Chopped fenugreek leaves

1/2 cup

Chopped spinach leaves

1/2 cups

Asafoetida(Heeng)

1/4 tsp

Low fat yoghurt

2 tsp

Salt to taste

Water to adjust consistency

Method

Soak chickpeas for 2 hours.
Heat pressure cooker with enough water in it.
Grind the chickpeas and make it to a paste.
Mix all the ingredients to the paste and water to make a thick batter.
Serve hot with a healthy dip from your choice or with lentils.
Mix in fruit salt and spread batter in a flat pan greased with oil.
Steam for about 10-12 minutes.
Let cool. Cut into pieces and serve with your favorite healthy dip.

MIXED FLOUR METHI CHAPPATI

Ingredients

Bengal gram flour(Beasan)

1/2 cup

Whole meat flour(Atta)

1/2 cup

Barley flour

1/2 cup

Salt to taste

Fenugreek leaves(Methi + Palak)

1 cup

Skimmed milk yogurt

1/2 cup

Red chilli powder

1 tsp

Method

Sieve Besan, wheat flour and barley flour along with salt.
Clean and wash Methi in flowing water. Drain and finely chop the leaves. Finely grate cabbage.
Mix the chopped Methi leaves and grated cabbage into the flour mixture.
Add yogurt and red Chilli powder.
Add water, a little at a time, to make a medium soft dough. Knead well..
Keep it covered with a moist cloth for about fifteen minutes..
Divide the dove into eight to ten equal portions, and roll them into balls (pedas)
Heat a non-stick griddle plate (tawa) to medium heat.
Roll out each portion of the dough into a disc of five to six inches diameter.
Place it on the hot griddle plate and cook on one side for about half a minute.
Flip it over and cook the other side. Reduce heat and cook on booth sides on low heat till light brown.
Serve hot.

RICE- WHEAT BRAN PULAO

Ingredients

Rice

30gm

Wheat bran

10gm

Beans diced

2tbsp

Carrot finely chopped

2tbsp

Onion finely chopped

2tbsp

Ginger-garlic paste

1tbsp

Vegetable Oil

1tsp

Salt to taste

Method

Dry roast wheat bran & keep aside.Wash rice and soak for 10min..Put oil in kadhai, add ginger-garlic paste and chopped onion and cook till golden brown.Put diced vegetables and saute till become soft.
Now add rice water (double the amount of rice) & salt.
Add wheat bran in rice just before putting off the fire. Mix well and serve hot.

PALAK RAITA

Ingredients

Spinach

Spring onions

Garlic

3-4

Green chillies

Cumin seeds

2 tbsp

Skimmed milk yogurt

2 cups

Black salt to taste

1 tbsp

Red chilli powder

1 tbsp

Salt

1/4 tsp

Method

Clean, wash and chop spinach leaves. Clean, trim and chop spring onions with the greens. Peel and finely chop garlic.
Wash ,remove stems, deseed and finely chop green chillies.
Dry roast cumin seeds on a hot griddle plate (tawa) and grind to a fine powder.
Whisk the skimmed milk yogurt and add black salt, roasted cumin powder and red chilli powder. Mix well and chill in the refrigerator..
Heat oil in a non-stick pan, add chopped spinach and spring onion along with its greens and sauté over high heat for 3-4 minutes, stirring continuously.
Serve hot with a healthy dip from your choice or with lentils.Season with salt and mix well. Continue to cook on high heat till the spinach is almost dry. Take it off the heat and cool. Mix with the seasoned yogurt just before serving.Mix in fruit salt and spread batter in a flat pan greased with oil.

PALAK KADHI

Ingredients

Butter milk

2 cups

Besan

1/2 cup

Mustard seeds

1/2tsp

Methi seeds

1/2 tsp

Saunf

1/2 tsp

Green chilli

1-2

Garam masala powder

1 tsp

Salt to taste

Coriander leaves

Oil

2 tsp

Turmeric powder

1/2 tsp

Method

Make a smooth, thick batter with besan and water. Keep aside.
Dissolve the besan for kadhi first in a little water and then in the buttermilk.
Heat 2 tsp oil. Fry green chilli in it. Add methi seeds. When they turn dark brown, add mustard and saunf. Now add chopped palak. Reduce heat and add the buttermilk.
Add haldi and garam masala powder and cook till the raw taste of besan goes.
When done garnish with coriander leaves and serve with parantha or rice.

OAT PUUDING

Ingredients

Corn flakes

1 tbsp

Roasted oat bran

2 tsp

Low fat milk

1 litre

Brown rice flour

3 tbsp

Sugar free

2-4 tbsp

Chopped almonds

1 tbsp

Vanialla essence

2-3 dops

Method

Dissolve brown rice flour in 1-cup milk, keep aside.
Put remaining milk to heat, bring to a boilt.
Simmer for 8-10 minutes.
Gradually add brown rice flour mixture, while stirring continuously.
Bring back to boil, simmer for 5-7 minutes, or till thick. Now add sweetener..
Cool to room temperature, stir in vanilla essence.ed topped with a few corn flakes and almonds.
Add corn flakes, oat bran and almonds, stirring gently.
Pour into individual bowls, refrigerate till set well.
This should take about 3-4 hours.

FRUIT SANDESH

Ingredients

For sandesh

Low fat fresh paneer

50 gm

Low fat milk powder

2 tsp

Low fat milk

1 tsp

Sweetener

1 tsp

For the orange juice

Fresh orange juice

1/3 cup

Corn flour

1/4 tsp

Sweetener

1/2 tsp

Lemon juice

3 drops

For granish

Fresh Chopped fruits

1/4 cups

Few almonds slivers

Method

For the sandesh
Combine all the ingredients and blend to a smooth paste in a blender.
Spread the blenderised paste evenly and in a serving dish and chill for at least 30 minutes.
For the orange sauce
Combine all the ingredients in a pan and mix well.
Cook till the sugar has dissolved. Cool completely.
How to proceed
Garnish the sandesh with the chopped fruits
Cut the sandesh into squares and serve with the orange sauce.