Healthy guide

Navratri fasting, a part of ancient Indian

traditions, is observed during seasonal
transitions and involves worshiping goddess
Durga. It symbolizes spiritual growth and
detoxification.

Fasting has multiple health benefits including

health weight and fat loss, however you need
to be careful about your nutritional and fluid
consumption if you want to feel energetic and
active all day.

In general, a diet comprising fruits, gluten-free

grains, low-fat dairy products, dry fruits and
plenty of hydration is advocated during this
time.

So, this Navratri, follow Fitelo’s 9-Day Diet Plan

- and detoxify your body while losing weight!
BENEFITS OF FASTING
Fasting offers numerous benefits supported by
extensive research

Detoxifies the body

Improves digestion.

Fat burning and healthy weight loss

Increase metabolism

Stability in heart rate and blood pressure

Stabilizing sugar levels

Cell strengthening and enhancing immunity

TIPS FOR NAVRATRI FASTING

Do not take long intervals between meals because it

causes acidity and bloating.
Do not go to sleep immediately after taking your last
meal.
Increase your intake of vegetables or foods.
Keep on consuming small and frequent meals to
maintain high energy.
Ensure you are drinking at least 3L of water per day
to maintain electrolyte balance.
Choose low-fat milk and milk products instead of
full-fat milk, cream, or cheese.
Add high-fibre nuts like almonds and walnuts in
your diet.
Limit tea and coffee to avoid dehydration.
Choose nimbu pani, buttermilk, milkshakes, coconut
water, or just plain water instead.
Use regular potatoes only once in week, and opt for
sweet potatoes as an alternative.
Use sendha namak in place of ordinary salt.
Try to make your food at home rather than ordering
outside or eating processed food.
 GROCERY LIST
1. Buckwheat Flour (Kuttu Atta): Rich in fiber, proteins,
vitamins, and minerals - can use it to make rotis or flatbreads
2. Sago/Tapioca Pearls (Sabudana): Provides energy during
fasting - easy to digest and can be used to make dishes like
vada, kheer or khichdi.
3. Samak Chawal: A low GI alternative to rice - Try it with dahi
or kadhi.
4. Amaranth (Rajgira): High in nutrients like iron and
manganese - use for rotis, kheer or porridge.
5. Water Chestnut Flour (Singhara Atta): Rich in vitamins and
potassium - use to make rotis or dhoklas.
6. Fox Nuts (Makhana): These are rich in antioxidants and fiber-
munch as a snack or make kheer!
7. Almonds and Walnuts: Nuts like almonds and walnuts are
great for snacking and making smoothies
8. Fruits: Buy Vitamin C rich fruits such as Papaya, Kiwi, Guava,
Amla and fibre rich fruits such as Apple, Pomegranate etc.
9. Vegetables: Fresh veggies like bottle gourd, sweet potatoes,
and cucumbers are common during fasting
10. Dairy Products: Low-fat dairy products provide protein and
keep your energy stable. You can have milk, buttermilk, or
even make paneer dishes.
11. Sendha Namak : This is the only salt allowed during fasting.
It's good for your blood pressure and mineral absorption.
YOUR 9-DAY NAVRATRI DIET PLAN
Note:You can switch your lunch and dinner based
on your fasting preferences.. It's all about what
works best for you during your fast.

Day 1

Early breakfast: Lemon water + 5 Almonds

Breakfast: Apple curd smoothie
Mid-morning: Coconut water with fruits
Lunch: Sabudana vadas with mint chutney
Evening time: Green tea/tea with mixed
nuts/roasted makhana
Dinner: A bowl of curd and salad
Post dinner: Hot water/Chamomile tea
Day 2

Early breakfast: Lemon water + 5 almonds

Breakfast: Kiwi Detox Slush
Mid-morning: Coconut water
Lunch: Kuttu roti with pumpkin or lauki sabji and
salad with raita
Evening time: Green tea/tea with mixed
nuts/roasted makhana
Dinner: Ghiya soup with paneer cubes
Post dinner: Hot water/Chamomile tea

Day 3

Early breakfast: Lemon water + 5 Almonds

Breakfast: Milk with fruits
Lunch: Kuttu wrap
Evening time: Green tea/tea with mixed
nuts/roasted makhana
Dinner: Apple halwa
Post dinner: Hot water/Chamomile tea
Day 4

Early breakfast: coriander water + 5 almonds

Breakfast: Papaya curd smoothie
Mid-morning: Chia seed water with fruits
Lunch: Samak rice Khichdi
Evening time: Green tea/tea with mixed
nuts/roasted makhana
Dinner: Veg salad(add cucumber, carrots, Tomato)
Post dinner: Hot water/Chamomile tea

Day 5

Early breakfast: Jeera water + 5 almonds

Breakfast: Fruit salad
Mid-morning: coconut water/ Fruit salad
Lunch: Amaranth cheela
Evening time: Green tea/tea with mixed
nuts/roasted makhana
Dinner: Ghiya kheer
Post dinner: Hot water/Chamomile tea
Day 6

Early breakfast: Amla juice

Breakfast: Sweet potato chaat
Mid-morning: Guava chaat
Lunch: Dahi makhani
Evening time: Green tea/tea with mixed
nuts/roasted makhana
Dinner: Ghiya soup
Post dinner: Hot water/Chamomile tea

Day 7

Early breakfast: Amla juice

Breakfast: Buckwheat (kuttu) khichdi
Mid-morning: Fruit salad
Lunch: Thalipeeth + curd
Evening time: Green tea/tea with mixed
nuts/roasted makhana
Dinner: Paneer tikka
Post dinner: Hot water/Chamomile tea
Day 8

Early breakfast: Lemon water

Breakfast: Mix fruit shake
Mid-morning: Chia seed water with fruits
Lunch: Samak rice idli with coconut/green
chutney
Evening time: Green tea/tea with mixed
nuts/roasted makhana
Dinner: Ghiya kheer
Post dinner: Hot water/Chamomile tea

Day 9

Early breakfast: Lemon water

Breakfast: Raw papaya salad
Mid-morning: Cucumber salad
Lunch: Singhare ki roti with aloo ki sabji
Evening time: Green tea/tea with mixed
nuts/roasted makhana
Dinner: Milk with nuts
Post dinner: Hot water/Chamomile tea
SAMAK RICE IDLI
Ingredients:
1 cup samak rice
½ cup curd
½ tsp lemon juice
1 tsp cumin seeds
½ tsp baking powder
oil- few drops
Sendha namak to taste
1 tbsp desiccated
coconut(optional)

Method:
1. This recipe will make 3 servings.
2. Firstly, rinse the rice and soak it in water for 2-3 hours. Then,
drain the water.
3. Put the soaked rice in a blender along with curd,
desiccated coconut (optional), lemon juice, and sendha
namak. Blend until it becomes a smooth batter.
4. Grease the idli plate with oil.
5. Just before pouring the batter, add cumin seeds, and
baking powder to the batter. You can optionally add a
small amount of eno as well. Mix everything well.
6. Pour the batter into idli molds and steam them in a
steamer for 7-8 minutes.
7. After the idlis have cooled down, take them out of the
molds, and serve them with the coconut green chutney.
SAMAK RICE KHICHDI
Ingredients:
1 cup samak rice
1 tbsp ghee
½ tsp cumin seeds (Jeera)
1 green chili
3 cups water
2 tbsp curd
Sendha namak to taste
coriander leaves
2-3 tsp roasted Peanuts (optional)
Method:
1. This recipe will make 2 servings.
2. Rinse the samak rice a couple of times, similar to how you
rinse rice. Soak it in enough water for 20-30 minutes, then
drain and set aside.
3. Heat some ghee in a pan and add cumin seeds and green
chili. Cook them for about a minute.
4. Put in samak rice and cook it with the spices for 2-3
minutes.
5. Pour in water and add sendha namak. Stir everything well.
6. Cover the pan with a lid and let it cook for 15-20 minutes.
Remember to stir occasionally.
7. Check the khichdi's consistency when the rice has puffed
up and is fully cooked. If it is too firm, add 1 cup of boiling
water and cook for an additional 4-5 minutes.
8. Garnish the khichdi with coriander leaves and it's ready to
be served. Optionally you can also add chopped peanuts.
ALOO KI SABJI

Ingredients:
3 medium potatoes
3 medium tomatoes or about 1 cup of chopped tomatoes
1 or 2 green chilies
1/2 teaspoon ajwain (carom seeds) or jeera (cumin seeds)
1.5 to 2 cups water
2 tbsp oil
Sendha namak to taste
Coriander leaves to garnish
Method:
1. This recipe will make 2 servings.
2. First boil the potatoes in a pressure cooker for 3-4
whistles till they cook and soften.
3. Once boiled, run the potatoes under cold water, peel
them and keep them aside.
4. In a pan, heat two tablespoons of oil.
5. Heat ½ tsp of carom seeds or jeera seeds until they
crackle.
6. Now, add one or two chopped green chilies.
7. Cook for 30 seconds.
8. Add diced tomatoes and continue cooking.
9. Stir till the oil starts to leave the sides of the mixture.
10. By this time, the tomatoes would have cooked and
softened.
11. Continue to stir in between when cooking the
tomatoes, a couple of times.
12. Crumble the boiled potatoes in the tomato gravy. Stir
and mix well.
13. Add 2 cups of water, stir well. Sprinkle sendha namak as
required. Simmer till the gravy thickens a bit.
14. Serve vrat wale aloo hot with coriander leaves as a
garnish. As it cools, the gravy will thicken.
KUTTU KI ROTI
Ingredients:
2 cups kuttu ka atta (buckwheat flour)
1 tbsp finely chopped coriander leaves
1 medium to large boiled potato(optional)
1 radish (optional)
1 green chili – finely chopped (optional)
3 to 4 tbsp warm water or add as required
Sendha namak as per taste
Oil or ghee as required for roasting
Method:
1. This recipe makes 4 rotis.
2. Take kuttu ka atta / buckwheat flour in a large bowl.
3. Add crumbled boiled potato or grated radish as a
healthier option to the flour to act as a binding agent
(optional).
4. Then add chopped coriander leaves, chopped green
chili and sendha namak in mixing bowl
5. Now, keep on adding lukewarm water to it and mixing
till a dough is formed.
6. Using a rolling pin, roll rotis out of the dough.
7. Then heat tawa or griddle.
8. Put a roti on the tawa. Maintain a medium-high heat
setting
9. When one side is partly cooked, flip and let the other
side cook.
10. Spread a small amount of ghee or oil on top and then
flip again.
11. Keep on flipping the kuttu ki rotis until completely
cooked / golden brown.
12. Serve kuttu ki rotis hot with vegetables or curry.
BUCKWHEAT (KUTTU) KHICHDI
Ingredients:
1 cup buckwheat groats (kuttu)
1 tbsp ghee or oil
1/2 tsp cumin seeds (jeera)
1 green chili, chopped
1/2 inch of ginger, finely chopped
2 medium-sized potatoes (optional)
2 cups water or as required
Sendha namak as per taste
1 to 2 tbsp chopped coriander leaves
Lemon juice (optional)
1 tbsp raw peanuts (optional)

Method:
1. This recipe will make 3 servings
2. In a pan, roast peanuts until golden and crunchy, then
cool and grind them into a coarse powder. (optional)
3. Then rinse the kuttu a few times with water, then set it
aside.
4. Heat some ghee or oil in a pan or pot. Add the cumin
seeds and cook them on low heat until they start to
crackle.
5. Then, add the green chili and chopped ginger and mix
them for a few seconds.
Method:
6. (Optional) Add diced potato cubes. Cook them for 2 to 3
minutes over medium heat, stirring often, until they
become crisp around the edges. It's better to chop the
potatoes into smaller cubes for faster cooking.
7. (Optional) Add the ground peanuts and cook for about
30 seconds.
8. After that, add the rinsed kuttu and stir it in. Cook for 1 to
2 minutes over low to medium-low heat. Pour in the water
and salt. Stir everything well.
9. Cover the pan with a lid and simmer the kuttu khichdi
over low to medium-low heat. Cook until all the water is
absorbed, and the kuttu is soft and well-cooked.
[Link] it's simmering, check it a few times to make sure
it doesn't run out of water. If the water looks low and the
kuttu is only half-cooked, add some more water as needed
and gently stir. Then, cover and continue cooking the
buckwheat.
11. Finally, add some chopped coriander leaves and give it a
final stir.
12. Serve the kuttu khichdi hot or warm, and if you like, you
can drizzle some lemon juice on top. Enjoy your meal!
KUTTU WRAP
Ingredients:
1 cup buckwheat flour (Kuttu ka aata)
1/4 cup grated boiled carrots
200g Paneer
1 tsp chopped ginger
1/2 cup chopped tomatoes
1 tbsp chopped coriander leaves
1/2 tsp roasted cumin powder
1/4 tsp Pepper powder
Sendha Namak as per taste
2 chopped green chilies
1 tsp ghee/oil, as needed
Water as needed
1-2 tbsp green chutney
A few pieces of diced cucumber
Method:
This recipe makes 4 servings.
For Kuttu Pancakes:
1. Take one cup of buckwheat flour (kuttu flour) and add
enough water to make a thick batter, similar to what
you would use for making besan chilla.
2. Mix in grated boiled carrots, roasted cumin powder,
pepper powder, and Sendha namak
3. Make pancakes from this batter on a greased pan. Cook
them on both sides until they're done.

For the Filling:

1. Heat oil/ghee in a pan, add chopped chilies, ginger, and
chopped tomatoes. Cook for a few minutes.
2. Add mashed paneer, Sendha namak, roasted cumin
powder, pepper powder, and cook until it becomes dry.
Then, add chopped coriander.

Assembling:
1. Take the Kuttu pancakes and spread some green
coriander chutney on them.
2. Add the filling on top. You can also include some
cucumber pieces.(optional)
3. Fold them or roll them up.
4. Serve with your choice of chutney or raita. Enjoy!
SWEET POTATO CHAAT

Ingredients:
2 sweet potato medium-sized
½ tsp black pepper
½ tsp chat masala
½ tsp chat masala
Sendha namak to taste
Lemon juice from half a lemon
Pomegranate seeds (optional)

Method:
1. This recipe will make 1 bowl of Sweet Potato Chaat.
2. Pressure cook 2 sweet potatoes for about 3 to 4
whistles with water, just about covering the sweet
potatoes.
3. Now, peel the sweet potatoes once they are warm,
chop them and add to a bowl.
4. Add 1/2 tsp chat masala, 1/4 tsp black pepper powder,
and sendha namak to the bowl.
5. Mix all the ingredients well.
6. Add 1 tsp lemon juice and (optional) 2 tbsp of
pomegranate seeds as garnish to the bowl.
7. Enjoy! You can use fewer or more spice powders as per
your taste
THALIPEETH

Ingredients:
1/4 cup rajgira atta (amaranth flour)
2 tbsp singhare ka atta (Chestnut flour)
1 tbsp grated bottle gourd (lauki)
1 tbsp grated carrot
1 green chili, finely chopped (optional)
1-2 tbsp chopped coriander leaves
Sendha namak to taste
Water as needed
Ghee for cooking
Method:
1. This recipe makes 2 thalipeeths.
2. In a mixing bowl, combine rajgira atta, singhare ka atta,
grated bottle gourd, grated carrot, chopped coriander
leaves, green chili (if using), and sendha namak.
3. Gradually add water and knead the mixture until it
forms a soft and easy-to-handle dough.
4. Divide the dough into two equal portions and roll them
into balls.
5. Take one portion of the dough and flatten it into a small
disc with your hands.
6. Use a rolling pin to gently shape the flattened dough
into a small circular shape. You can dust it lightly with
rajgira atta to prevent sticking.
7. Heat a flat pan or griddle over medium heat and place
the thalipeeth on it.
8. Cook the thalipeeth over medium heat until you see
small bubbles on the surface.
9. Apply a thin layer of ghee on top.
10. Flip the thalipeeth over and cook the other side for
about a minute. You can gently press it with a spatula
for even cooking.
11. Remove the thalipeeth from the pan and place it on a
plate.
12. Repeat the process with the remaining dough.
13. Serve the Thalipeeth hot, along with yogurt or mint
chutney.
AMARANTH CHEELA

Ingredients:
½ cup (45g) Amaranth / Rajgira Atta
1/2 finely-chopped Green Chilli
1 or 2 pinch black pepper powder
1 tbsp chopped coriander leaves
1 pinch roasted cumin powder (jeera)
1 tbsp Curd (Optional)
½ medium sized Tomato (Optional)
¼ tsp Carom Seeds (Ajwain)
1 tsp Oil or Ghee
Sendha namak as per taste
Water - 1/2 cup or as required
Method:
1. This recipe makes 2 cheelas.
2. Take Rajgira atta in a mixing bowl, pour water with
desired consistency to make a thick batter. Gently mix
them to make it lump-free.
3. (Optional) You can add curd to the mixture to make the
cheelas even softer.
4. Now, add salt, green chilli, black pepper powder,
coriander leaves, cumin powder, carom seeds and
(optional) chopped tomato to the bowl.
5. Mix all the ingredients, ensure that the batter is thick
but pouring consistency.
6. Keep the batter aside for 5-10 minutes.
7. Heat the frying pan (Tawa) for 1-2 minutes, adjust the
flame to medium, and grease it with little oil or ghee to
ensure the batter doesn't stick.
8. (Optional) You can sprinkle a few drops of water on the
pan to make the cheela crispier.
9. Now, pour a ladle full of batter on the pan, spread it
towards the sides and try to make it thin and circular.
10. Cook until its colour turns golden-brown, then flip and
cook till both sides turn golden-brown and crisp.
11. Serve hot with green chutney.

Special Notes:
1. You can avoid adding green chillies in the recipe in case
you do not like spicy food.
2. The batter should not be too thick as otherwise the
cheela will not cook properly.
AMARANTH KHEER
Ingredients:
⅓ cup amaranth grain
1 cup milk
1 cup water
3 tsp jaggery
5 cashew
3 green cardamom
A pinch of kesar strands
Rose petals (Optional) for garnish
Method:
1. This recipe makes 2 servings.
2. Rinse 1/3 cup of amaranth grains using a fine-mesh
sieve or strainer. Alternatively, you can add them
directly to a pressure cooker if you prefer.
3. Add 1 cup of water to the amaranth grains and stir well.
4. Pressure cook over medium heat for 3 whistles or about
9 to 10 minutes. After the pressure naturally releases,
open the cooker lid.
5. Now, add 1 cup of milk to the cooker.
6. Keep the cooker on the stove over low heat. Stir the
mixture of milk and cooked amaranth grains
thoroughly. Simmer on low heat for about 6 to 7
minutes. Be sure to stir occasionally to prevent sticking
or browning at the bottom.
7. Add 3 tsp of jaggery and crushed cardamom. Stir again.
Simmer the kheer for an additional 2 minutes.
8. Finally, add sliced cashews and garnish with rose petals.
and kesar strands.
9. Your Amaranth Kheer is ready!
10. You can serve the amaranth kheer hot, warm, or chilled.
SABUDANA VADA

Ingredients:
1/4 cup sabudana (tapioca pearls)
1/4 cup water
1 medium-sized boiled and mashed potato
1 tbsp crushed peanuts (optional)
1/2 tsp grated ginger
1/2 tsp cumin seeds (jeera)
1/4 tsp red chili powder
Sendha namak to taste
Cooking spray or oil for greasing
Method:
1. This recipe makes 4 servings.
2. Rinse the sabudana under running water until the
water turns clear.
3. Soak the rinsed sabudana in water for 2-3 hours.
4. After soaking, drain the water from the sabudana and
let it rest for an additional 2-3 hours without adding any
water.
5. Preheat your oven to 375°F (190°C).
6. In a mixing bowl, add soaked and drained sabudana,
mashed potato, crushed peanuts (optional), grated
ginger, cumin seeds, red chili powder, and salt. Mix all
the ingredients well.
7. Grease a baking sheet with cooking spray or oil.
8. Take a small portion of the prepared mixture and shape
it into a patty or any desired shape. Repeat with the
remaining mixture, placing the patties on the greased
baking sheet.
9. Lightly spray some cooking spray or brush a little oil on
top of each vada.
10. Bake the vadas in the preheated oven for 15-20
minutes, or until they turn golden brown and crispy.
Flip them once halfway through for even cooking.
11. Once baked, remove the vadas from the oven and let
them cool for a few minutes before serving.
12. Serve the healthy baked sabudana vada with your
favorite chutney or dip.
SINGHARE KI ROTI
Ingredients:
1 cup singhara atta
½ tsp cumin seeds (jeera)
Sendha Namak to taste
1-2 tsp Ghee/oil
Water as required

Method:
1. This recipe makes 2-3 rotis.
2. In a bowl, mix together singhara atta, cumin seeds and
salt.
3. Add a small amount of water and mix well to make a
firm dough.
4. Divide the dough into 2 to 3 equal parts.
5. Sprinkle some flour on a clean surface and roll each
portion into a roti.
6. Heat a tawa and grease it with ghee or oil.
7. Carefully place the roti on the tawa and let it cook for
about a minute.
8. Drizzle a few drops of ghee, flip it to the other side, and
add more ghee.
9. Continue to cook the roti on both sides until it reaches
your desired level of crispness.
DAHI MAKHANE
Ingredients:
1 cup curd
1/2 cup makhane
1 tsp ghee
½ tsp chat masala
1/4 tsp red chili powder
1 green chilli chopped
½ tsp roasted cumin powder
1 tbsp coriander leaves
Sendha namak as per taste
Method:
1. This recipe will make 2 servings.
2. In a pan, melt 1 teaspoon of ghee. Add 1/2 cup of Makhana
and cook them on low heat for about 4-5 minutes until they
become crispy. Remember to stir them occasionally so they
don't burn.
3. To see if they're done, take one Makhana, crush it, and if it
makes a nice crunching sound, they're perfectly roasted.
Now, transfer the roasted makhanas to a plate and let them
cool.
4. In a bowl, whisk the curd until it's smooth. Then, add the
cooled roasted makhanas, roasted cumin powder, red chili
powder, green chilies, coriander leaves and salt. Mix
everything together well.
5. Enjoy your makhana raita after letting it rest for 10 minutes.
GHIYA KHEER
Ingredients:
1/2 Bottle Gourd
1/2 tsp Ghee
2 cup Milk
50 mL Water
1/2 tsp Cardamom Powder
1 tsp Chopped almonds
A pinch of Kesar - a pinch

Method:
1. Take half a medium-sized ghiya/lauki and grate it.
2. Shift the grated lauki to a muslin cloth and squeeze out
excess water. Make sure most of the water is removed.
3. Now, take a pan and heat it. Add 1/2 tsp desi ghee to it.
4. Add the grated lauki to the pan and stir it. Then cover it and
let it cook until it turns light golden-green.
5. Add 2 cups of milk to the pan. On low to medium heat,
simmer the milk for 20 minutes, stirring every 5 minutes.
6. Then add a pinch of saffron strands (kesar) to the pan and
continue to simmer till milk comes to a gentle boil.
7. Add 1/2 tsp cardamom powder and chopped almonds.
8. Stir to mix well and simmer the kheer for 2-3 minutes more.
9. Serve Ghiya kheer hot/warm or chilled.
APPLE HALWA

Ingredients:
Apple- 3
Almond- 10
Ghee - 1 tbsp

Method:
1. This recipe will make 2 servings.
2. Take 3 apples, deseed them, peel their skin and finely
chop into small pieces.
3. Take 10 finely chopped almonds and roast them in a
pan with a spoonful of ghee.
4. Now take another pan on low flame - put all the
chopped apples into the pan.
5. Mash them using a ladle, wait for them to get mushy.
6. Cover them using a lid for 4-5 minutes and stir it gently
and switch off the flame.
7. Garnish them with finely chopped almonds.
8. Serve apple halwa hot or warm.
GUAVA CHAAT
Ingredients:
1 guava
2-3 fresh pudina leaves
1 tsp fresh lemon juice
4-5 tbsp fresh coriander
leaves
2 green chili
Pinch of chat masala
1/4 tsp roasted cumin seeds
1/2 inch ginger piece
Pinch of Sendha namak

Method:
1. Cut 1 guava into small pieces.
2. Blend green chili, fresh coriander leaves, pudina leaves,
ginger, and cumin seeds with water into a paste.
3. Coat diced guava with paste prepared as above.
4. Sprinkle chat masala, sendha namak, and fresh lemon
juice and toss well.
5. Garnish with fresh pudina leaves and serve
immediately!
CUCUMBER SALAD

Ingredients:
1 Cucumber
1 Lemon
1/2 tsp Black Pepper

Method:
1. This recipe makes 1 serving
2. In a bowl, Peel cucumber, chop it well.
3. Now, squeeze a lemon on the top.
4. Add black pepper as per your own preference.
5. Mix it well and enjoy.
PAPAYA CURD SMOOTHIE

Ingredients:
¼ Papaya
1 frozen Banana
1 cup Curd or Unflavoured Yogurt
3-4 Ice Cubes
¼ glass Water(optional)
1 tsp Mix Seeds (Optional)
1 tsp overnight soaked Chia Seeds
(Optional)
1 tsp chopped figs / anjeer (Optional)

Method:
1. This recipe makes 1 serving.
2. Peel the papaya and banana. Cut them into small
pieces.
3. Add papaya, banana, curd, (optional) chia seeds, and
(optional) mix seeds in a blender.
4. (Optional) You can also add water if you want a less
thicker consistency.
5. Blend all ingredients for 1-2 minutes or till liquid-like
consistency.
6. Pour the smoothie in a glass and (optional) garnish it
with chopped figs.
7. Serve Chilled!
APPLE CURD SMOOTHIE

Ingredients:
1 medium-sized Apple
1 cup Curd or Unflavoured Yogurt
1/4 glass Water
½ tsp Cinnamon Powder (Optional)
½ tsp Sugar or Honey (Optional)
1 tsp overnight soaked Chia Seeds
(Optional)

Method:
1. This recipe makes 1-2 servings.
2. Peel the apple and slice it into small pieces.
3. Add apple, curd, water, (optional) chia seeds, and
(optional) cinnamon powder in a blender.
4. (Optional) For a hint of sweetness, you can add sugar or
honey to the mixture.
5. Blend all ingredients for 1-2 minutes or till liquid-like
consistency.
6. Pour the smoothie in a glass and serve Chilled!
GHIYA SOUP
Ingredients:
½ medium sized Bottle Gourd
300 ml Water
1 Green Chilli
1 tsp Ginger
a pinch Hing
½ tsp Turmeric Powder
¼ cup(30g) carrot
1 tsp sendha namak
(Optional) ½ tsp Red Chilli Powder
0.25 tsp Black Pepper
Coriander Leaves/Natural Lemon Juice -
for garnishing
Method:
1. This recipe will make 1 serving of Ghiya Soup.
2. Peel and cut ghiya into small pieces.
3. Spray some oil on the saucepan. Add green chilli,
ginger, hing to the pan and saute on medium flame for
1-2 minutes.
4. Add chopped pieces of ghiya into the pan. Then add
salt, turmeric powder, and some water to it.
5. Cover the pan to cook for 5-10 minutes or until ghiya
becomes soft.
6. Let it cool, take out the mixture and add it to the
blender.
7. Blend well until the liquid consistency is obtained. (You
can add extra water if needed.)
8. Take a saucepan/kadhai and add the blended mixture
to it.
9. Now, add chopped carrots and some more water (if
needed).
10. Add more salt, black pepper powder, and (optional) red
chilli powder to the pan.
11. Stir it and cook on a medium flame for 4-5 minutes.
12. You can garnish it with fresh coriander leaves and
squeeze lemon for taste.
13. Transfer to a bowl and serve hot!
FRUIT SALAD
Ingredients:
1/2 medium-sized Apple
2-3 Strawberry
1/2 Pomegranate
1/2 Lemon
3-4 Mint Leaf
(Optional) 1 Kiwi
(Optional) 1/2 tsp Chat Masala

Method:
1. This recipe creates Fruit Chaat for 1 serving.
2. Chop apple and strawberry into small pieces and place
in a mixing bowl. Keep the apple skin on.
3. Peel and chop kiwi (optional) into small pieces and add
to the bowl.
4. Take out the seeds from the pomegranate and add
them to the chopped fruits.
5. Mix the fruits well.
6. Squeeze lemon on top and garnish it with mint leaves.
7. (Optional) For a spicier chaat, add chat masala and mix
well.
8. Refrigerate until ready to serve.
9. Your healthy fruit salad is ready to eat!
KIWI DETOX SLUSH
Ingredients:
2 Kiwis
100g Cucumber
1/2 Orange
1/2 piece Lemon
1/2 glass Water
2-3 Ice Cubes

Method:
1. Peel the skin of the kiwis, cucumber and orange
2. Chop kiwi, cucumber and orange into small pieces
3. Crush ice into small pieces
4. In a blender, mix kiwi, cucumber, orange, water and ice
cubes and blend well till liquid like consistency
5. Squeeze lemon juice in the mixture
6. Consume chilled
MIX FRUIT SHAKE
Ingredients:
½ medium sized Black Spotted Ripe Banana
½ medium sized apple
30g Chikoo / Strawberry(seasonal)
1/2 glass Chilled Low Fat Milk
¼ glass Lukewarm Water
3-4 Soaked Almond
1-2 Walnut
4-5 Ice Cubes
(Optional) 1 or 2 pinch Ground Cardamom Powder
Method:
1. This recipe makes 1 serving of 220 ml approx. of Mix
Fruit Shake.
2. Peel and cut the 1 medium-sized black spotted riped
banana, 1/2 apple, and 30 g of any available seasonal
fruit like strawberry or chickoo into small pieces.
3. Put chopped fruits, 100 ml chilled low-fat milk, 3 soaked
almonds, 2 walnuts, 1/4 glass (50 ml) lukewarm water, 4-
5 ice cubes, and (optional) 1 or 2 pinch of cardamom
powder in a blending jar.
4. Blend well for 1-2 minutes or till liquid-like consistency
is obtained.
5. Pour the fruit milkshake into glass and sprinkle it with
the remaining sliced almonds.
6. Serve chilled

Note:
You do not need additional sweetener as bananas are
sweet. But if you feel the need of it, add 2 dates or 1 tsp
jaggery powder.
PANEER TIKKA
Ingredients:
100g paneer
2 medium sized tomato
1 cup coriander leaves
1 inch ginger
2 tbsp curd
1-2 green chilli
1 tsp cumin seed powder
1 tsp lemon juice
sendha namak as per taste
2 tsp oil or ghee
Method:
1. This recipe makes 2 servings.
2. Combine ginger, cumin seeds powder, green chili, curd,
sendha namak (rock salt), coriander leaves, and lemon
juice in a mixer. Blend them together until you achieve
a smooth paste.
3. After blending all the ingredients into a smooth paste,
transfer the mixture into a bowl.
4. Slice the paneer and tomatoes into the desired size and
thickness for your recipe.
5. Next, add the sliced paneer and tomatoes into the
paste you've prepared. Mix them thoroughly to coat
them with the marination. Allow the mixture to sit aside
for about 10-15 minutes to marinate.
6. In a pan, heat some ghee or oil.
7. Shallow fry the paneer and tomato cubes in the heated
ghee or oil over medium flame.
8. Once the paneer and tomato cubes are cooked and
have a nice golden texture, remove them from the pan
and serve your dish.