Count What You Eat

CONTENTS

PREFACE

INTRODUCTION

METHODS OF COOKING

RECIPES

1.           CEREAL PREPARATIONS

1.1.                   Rice Preparations

1.1.1.      Plain cooked rice

1.1.2.      Khicheri

1.1.3.      Pulao

1.2.                   Wheat Preparations

1.2.1.      Paratha

1.2.2.      Phulka

1.2.3.      Puri

1.2.4.      Pathura

1.2.5.      Potato Paratha

Nutritive Value (Per Serving) of Cereal Preparations

 

2.           DAL PREPARATIONS

 2.1.                   Cooked Dals

2.1.1.      Bengal gram dal

2.1.2.      Black gram dal

2.1.3.      Green gram dal

2.1.4.      Lentil dal

2.1.5.      lentil dal (Bengali)

2.1.6.      Red gram dal

2.2.                   Cuddy

2.3.                   Kootu

2.4.                   Spinach-with-dal

2.5.                   Sambar

                   Nutritive Value (Per Serving) of dal Preparations

3.           PREPARATIONS BASED ON WHOLE GRAM

 

3.1.                   Chole

3.2.                   Green gram whole

3.3.                   Lentil whole

3.4.                   Rajmah or Rawan

                    Nutritive Value (Per Serving) of Preparations Based on whole grams

 

4.           VEGETABLE PREPARATIONS

 4.1.              Preparation with Gravy

4.1.1.      Avial

4.1.2.      Bagara Baigan

4.1.3.      char-chari

4.1.4.      Micrchi-Ka-Salan

4.1.5.      Peas and Pani

4.1.6.      Peas and Potato Curry

4.1.7.      Potato Curry

4.1.8.      Potato stew

4.1.9.      Soup

4.1.10.  Vegetable Kofta Curry

4.1.11.  Vegetable Khorma

4.2.                   Dry Preparations

4.2.1.      Beans and Potato

4.2.2.      Brinijal and Potato

4.2.3.      Capsicum and Potato

4.2.4.      Cauliflower and Carrot

4.2.5.      Dondakaya

4.2.6.      Ladies finger

4.2.7.      Pumpkin curry

4.2.8.      Ridge gourd

4.2.9.      Bhurtha

4.2.10.  cabbage

4.2.11.  Stuffed tomatoes

4.2.12.  Vegetable cutlet

4.2.13.  Yam and Fenugreek Leaves

 Nutritive Value (Per Serving) of Vegetable Preparations

5.           SAVOURY SNACKS

5.1.                   Awal

5.2.                   Bajji(Pakora)

5.3.                   Basen-ka-pura

5.4.                   Cashewnut cutlets

5.5.                   Chat

5.6.                   Cheese balls

5.7.                   Dahi vada

5.8.                   Vada

5.9.                   Masala vada

5.10.               Dalia(salted)

5.11.               Dosa

5.12.               Masala dosa

5.13.               Onion dosa

5.14.               Idli

5.15.               Kodai shooter kachori

5.16.               Onion pakori

5.17.               Potato bonda

5.18.               Sago vada

5.19.               Samosa

5.20.               Sandwiches

5.21.               Savian upma

5.22.               Upma

5.23.               Vegetable puffs

                    Nutritive Value (Per Serving) of Savoury Snacks

6.           SWEET SNACKS

6.1.                   Basen-kee-barfi

6.2.                   chikki

6.3.                   Dalia(sweet)

6.4.                   Fruit cake

6.5.                   Jam tart

6.6.                   Lemon tart

6.7.                   Nut biscuits

6.8.                   Rice puttu

6.9.                   Sandesh

6.10.               Queen cakes

                    Nutritive Value (Per Serving) of Sweet Snacks

7.           PUDDINGS AND DESSERTS

         7.1.                   Blanch mange

7.2.                   Bread pudding

7.3.                   Caramelised custard

7.4.                   Double-kaa-meetah

7.5.                   Floating island

7.6.                   Halwa(kesari)

7.7.                   Jelly with custard

7.8.                   Payasam (Kheer)

7.9.                   Pooran Poli

7.10.               Savian

7.11.               Steam cake

7.12.               Suji payasam

7.13.               Srikhand

7.14.               Walnut pudding

                    Nutritive Value (per serving) of Sweet Snacks

 

8.           NON-VEGETARIAN PREPARATIONS

8.1.                   Dam-kaa-chicken

8.2.                   Fillet of fish

8.3.                   fish cutlets

8.4.                   Fried fish

8.5.                   Fish jhol

8.6.                   Irish stew

8.7.                   Liver do pizza

8.8.                   Mutton ball curry

8.9.                   Prawn do piazza

8.10.               Prawn curry

                    Nutritive Value (Per Serving) of Non-Vegetarian Preparations

 

9.           CHUTNEYS

 

9.1.                   Coconut chutney

9.2.                   Coriander chutney

9.3.                   Groundnut chutney

9.4.                   Mint chutney

9.5.                   Instant chutney

9.6.                   Tamarind chutney

9.7.                   Tomato chutney

                    Nutritive Value (per Serving) of Chutneys

 

10.       READY TO USE CONDIMENTS

 

10.1.               Panch foran

10.2.               Garam masala

10.3.               Sambar masala

                Nutritive Value of 100 g condiments

 

Approximate weights (in g.) and their equivalent measures/no. of foodstuffs

 

List of food stuffs (raw) included to work out the averages

 

Average nutritive value of foodstuffs (raw) per 100 g

 

Glossary to terms used in food preparations

 

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