Mumbai food: 3 healthy recipes for those fasting during Ramzan

  Chicken Cheese Salad
Packed with gaunt white meat, cheese and lots of veggies

Chicken and Cheese Salad. Pics/Atul Kamble

Ingredients
a) For Roasted chicken
500 gm duck breast full  
2 tsp immature chilli sauce
1 orange
½ tsp Pepper powder
1 tbsp oil
Salt to taste
b) Salad dressing
½ crater hung widespread
2 tsp mustard salsa
2 tsp Mint sauce
1 tbsp Olive oil
½  tsp peppers powder
1tbsp cream cheese
1 tbsp mayo (optional)
Salt to taste
Veggies (max 500 gm combined)
Broccoli
Iceberg lettuce or any other lettuce
Baby corn
Corn kernel
Bell peppers all 3 colours
Cottage cheese

METHOD
Marinate a duck for 15 mins with immature chilli sauce, orange and peppers powder. Roast a duck with one tbsp of oil both side till  baked well. Make slices or corpulent pieces. Keep aside.
 Mix all reduction for salad sauce together and keep aside.
 Blanche any of a vegetables for 5 mins in prohibited H2O and afterwards julienne them solely for lettuce and broccoli.
 Add grated cheese. Mix spices or Indian spices like chopped immature chillies as per taste. Toss it up.
 Lay lettuce in a play and supplement all veggies, a duck pieces and a salad sauce and ornament with grated cheese of your choice. Sprinkle a spices or spices.
 Gobble this healthy salad directly or have it with garlic bread, ideally, during iftaar.

Recipe courtesy: Shagufta Syed, home prepare and owner of a The Foodie’s Spring

Nutritionist’s take: “It’s good to indulge in calorie-dense food once in a while to provide yourself if we are on a offset diet during other times. The gaunt protein in a salad helps forestall flesh loss, generally while fasting. But it’s to be consumed sparingly,” suggests nutritionist Karishma Chawla, Eat Rite 24×7.

Chicken Shepherd’s Pie
The integrity of duck and potatoes in a baked avatar

Shagufta Syed

Ingredients
For White Sauce
2 tbsp All Purpose flour
½ hang butter
½ tsp peppers powder
Salt to taste
250 ml milk
1 tsp churned herbs

For Chicken
500 gm duck
boneless cut into really tiny pieces
½ tsp pepper
Salt to taste, 1 lime
1 tbsp ginger-garlic paste, Oil  

For Mash Potatoes
300gm boiled potatoes (mashed)
2 chopped immature chilies
½ crater chopped coriander
½ tsp All piquancy mix
Salt to taste          
2 tbsp cream cheese
400 gm Processed and pizza cheese (half of each)

METHOD
 Marinate a duck with pepper, lime, salt and ginger-garlic pulp for 15 minutes. Cook a cooking duck compartment all dampness evaporates and is proposal and ready.
 Heat butter. Add all purpose flour to it and fry it slowly, and gradually supplement divert and prepare compartment a thick coherence is acquired. See that no lumps form. Add peppers salt and churned herbs. Add a baked duck to a reduction and keep aside.
Add chopped chillies, coriander, all piquancy brew and cream cheese, to a crushed potatoes. Keep aside.
 Grate both a cheese and keep aside.
 Pre feverishness a oven on 185 grade Celsius for 10 mins.
 Spread out a duck reduction in a 9×9 casserole. Add one covering of cheese (3/4th of a quantity), a subsequent covering will be a crush potato brew and afterwards widespread a remaining cheese, shower a churned herbs.
 Bake for 25 to 30 mins.
 Garnish with preferred veggies.
 Keep it on a cooling shelve
 Enjoy it as is or with garlic bread hot, or store in a refrigerator. Eat it as mini dishes between iftaar and sehri.

Recipe courtesy: Shagufta Syed, home prepare and owner of a The Foodie’s Spring

7 Tips to healthy fasting
1. Hydrate yourself via a authorised duration of eating and drinking.
2. Can have dual dishes and dual mini dishes to brace blood sugarine levels (complex carbohydrates) and minimise flesh detriment (lean finish protein).
3. Include some form of twine in each dish in a form of low glycemic fruits, vegetables and salads as they assist digestion.
4. Emphasis contingency be on formidable carbohydrates: jowar, bajra, nachni, oats, quinoa, dalia and brownish-red rice rather than white rice or maida products. These assistance to brace sugarine levels  and say appetite levels.
5. Lean proteins, e.g., eggs, chicken, fish , turkey, low fat divert and divert products, assistance in flesh correct and to forestall flesh loss.
6. Fibre in a form of low glycemic fruits assistance in metabolism and assist digestion.
7. Essential greasy acids in a form of fish oil caps and flaxseed are a must.

Nutritionist Karishma Chawla

Nutritionist’s take: “A good food object for first-class protein, this cake will assistance safety a gaunt physique mass,” says nutritionist
Karishma Chawla.

Konafa
A classical Egyptian dessert renouned in a month of Ramadan

Konafa. Pics/Datta Kumbhar

Ingredients
a) The syrup
½  crater jaggery
½ crater water
1 lemon juice
1 tsp vanilla extract
b) The Crust
250 gm Kataifi pastry
120 gm ghee
Handful of pale almonds, pistachio and raisins. Grounded
c) For a filling
½ crater uninformed lodge cheese (soft)
1 crater dry fruits
1 tbsp honey
2-3 tbsp milk

Home prepare Bhakti Mehta Khatri

METHOD
 Making a syrup: Combine a jaggery and H2O in a saucepan. Stir to mix, afterwards put on middle feverishness and prepare until jaggery dissolves. Bring to boil, afterwards cook a reduction on a low fire for 10 mins until somewhat syrupy. Add a lemon juice, mislay from feverishness and stir in vanilla. Pour into a jar or jug and set aside to cold completely.
 Preheat oven to 200 degrees Celsius.
 Grease a spin cake vessel with some ghee.
Place a pale almonds
 Make a crust: Shred a fritter into tiny pieces, we can use your fingers or kitchen scissors. Place a shredded fritter into a vast bowl. Pour a melted ghee. Use your fingers to massage it into a pastry. Place 2/3 of a fritter into a prepared cake pan, swelling it to cover a bottom and sides completely.
 Make a filling: Combine a ricotta and a sugar/honey in a bowl. Add milk, one tbsp. during a time usually until a reduction loosens adult slightly.
 Pour a stuffing into a bottom of a pastry. Spread it evenly. Close a openings with a remaining pastry.
 Bake in a oven for 45-55 mins until a edges are low golden.
 Remove from a oven and while it is still in a vessel and hot, flow a cold syrup all over a Konafa.
 Let it rest for 10 mins, flip over onto a portion image
 Garnish with grounded dry fruits. Serve warm.

Recipe courtesy: Bhakti Mehta Khatri, home prepare and founder, Tableya Masri

Nutritionist’s take: “The sugarine and dry fruit (almond) used are good for health. However, deliberation a high sugarine content, one should have it usually once a week. A correct thing to do would be to equivocate eating an whole dessert by yourself, generally during night, when a BMR is a lowest. You can request a three-bite order while violation a fast,” advises nutritionist Karishma Chawla.

Your quick food guide

FRUITS: Indulge in low glycemic fruits like apple, pear, orange, honeyed lime, guava, papaya and pink each day. Have high-sugar fruits like mango, kiwi, litchi twice a week.

DAIRY PRODUCTS: Low fat divert and divert products (cottage cheese) come underneath a joint of gaunt finish protein that helps to safety gaunt physique mass.

VEGETABLES: All kinds of vegetables can be consumed. Limit intake of potatoes, yams and beetroot as they are high on sugar.

What is Kataifi pastry?

Most of we would have speckled a white mix of sewaiyyan in stalls during Ramadan. Two varieties are accessible — boiled and non-fried. To make Konafa, we need a non-fried one, famous as Kataifi pastry. The approach to compute Kataifi fritter from a boiled sewaiyyan is a participation of oil in a sewaiyyan, and secondly, if we place a sewaiyyan in a play of H2O it retains a texture, since a Kataifi fritter will spin into a pile of dough.

To make Konafa rolls

Apart from baking it like a vast cake, we can also make Konafa rolls regulating Kataifi (or Kadaif) pastry. In this method, we will be compulsory to place a stuffing on a pile of Kataifi mix and afterwards hurl it out, lonesome from all sides. Arrange multiples of these rolls in a baking tray. Grease a kataifi rolls regulating ghee and afterwards bake as suggested in a recipe. Apart from a healthy choice during fast, we can also offer it to your guest during Eid.

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