Layered Hummus and Bean Salad

 

Ingredients:

• For the Bean Mixture:

  • 1/2 cup rajma (red kidney beans)
  • 1/2 cup mung dal (green gram)
  • 1/2 cup white channa (chickpeas)
  • Salt (to taste)

• For the Salad:

  • 1 cup plain yogurt (curd)
  • 1 small onion (pyaz), finely chopped
  • 1 small tomato, finely chopped
  • 1 small cucumber (kheera), diced
  • Fresh coriander (dhania), chopped
  • Chaat masala (to taste)

• For Garnishing:

  • Hummus (store-bought or homemade)
  • Green chutney
  • Tamarind chutney
  • Pomegranate seeds
  • Baked crackers

Instructions:

1. Prepare the Beans:

   • Soak rajma, mung dal, and white channa separately for at least 6 hours or overnight.
   • Drain and rinse them, then boil each type of bean separately until tender. Drain and let cool.

2. Mix the Bean Salad:

   • In a large bowl, combine the boiled rajma, mung dal, and white channa.
   • Add chopped onion, tomato, cucumber, and fresh coriander.
   • Mix in the yogurt and season with salt and chaat masala to taste.

3. Assemble the Layered Dish:

   • On a large serving plate, spread a layer of hummus as the base.
   • Add the bean salad mixture on top.
   • Drizzle green chutney and tamarind chutney over the salad.
   • Sprinkle with pomegranate seeds for a pop of color and flavor.

4. Serve:

   • Garnish with baked crackers on the side or on top for crunch.
   • Enjoy your refreshing layered hummus and bean salad!

Tips:

• Customize the toppings with your favorite ingredients like avocado or different nuts.
• This dish can be served as an appetizer, snack, or light meal.

Coconut Mawa Chocolate Balls

 

Ingredients:

• Ghee: 1 tbsp
• Grated Dry Coconut: 1 cup
• Grated Paneer: 1 cup
• Milk Powder: 2 tbsp
• Almond Flour: 1/2 cup
• Khajur (Date) Paste: 1/2 cup
• White or Dark Chocolate: 200g (for dipping)
• Chopped Almonds: For topping

Instructions:

1. Roast Coconut:

   • In a kadai (wok), heat 1 tbsp of ghee over medium heat. Add the grated dry coconut and roast it for 2-3 minutes until it turns golden and fragrant. Stir continuously to avoid burning. Remove from heat and let it cool.

2. Prepare the Mixture:

   • In a mixing bowl, combine the roasted coconut, grated paneer, milk powder, almond flour, and khajur paste. Mix well until everything is well combined and forms a dough-like consistency.

3. Shape the Balls:

   • Once the mixture is cool enough to handle, take small portions and roll them into balls (about the size of a marble or a little larger).

4. Melt the Chocolate:

   • Melt the white or dark chocolate in a microwave or using a double boiler until smooth. If using a microwave, heat in short intervals and stir in between to avoid burning.

5. Dip the Balls:

   • Dip each coconut and paneer ball into the melted chocolate, making sure they are fully coated. Use a fork or skewer to lift them out, allowing any excess chocolate to drip off.

6. Add Toppings:

   • Immediately sprinkle chopped almonds on top of each chocolate-coated ball before the chocolate sets.

7. Set:

   • Place the coated balls on a parchment-lined tray. Let them sit at room temperature until the chocolate hardens. You can also refrigerate them for quicker setting.

8. Serve:

   • Enjoy these delicious coconut and paneer chocolate balls as a festive treat or store them in an airtight container in the refrigerator.

These sweet treats are sure to impress! Enjoy your festive cooking!

Indian-Spiced Masala Nuts (No Sugar)

 

Indian-Spiced Masala Nuts 

Ingredients:

• Almonds: 1 cup
• Cashews: 1 cup
• Pumpkin Seeds: 1/2 cup
• Raisins: 1/2 cup
• Olive Oil or Ghee: 1-2 tbsp
• Turmeric Powder: 1/2 tsp
• Cumin Powder: 1 tsp
• Coriander Powder: 1 tsp
• Chili Powder: 1/2 tsp (adjust to taste)
• Salt: 1/2 tsp (or to taste)
• Black Pepper: 1/4 tsp
• Garam Masala: 1/2 tsp
• Chaat Masala: 1/2 tsp
• Peri-Peri Masala: 1 tsp (for a spicy kick) (optional)
• Dried Mint or Curry Leaves: 1 tsp (optional)

Instructions:

1. Preheat Air Fryer:

   • Preheat your air fryer to 160°C (320°F).

2. Prepare the Nut Mixture:

   • In a mixing bowl, combine almonds, cashews, pumpkin seeds, and raisins. Drizzle with olive oil or ghee and mix well.

3. Add Spices:

   • Sprinkle in the turmeric, cumin, coriander, chili powder, salt, black pepper, garam masala, chaat masala, and peri-peri masala. Toss everything until the nuts and seeds are well coated in the spices.

4. Air Frying:

   • Place the nut mixture in the air fryer basket in a single layer. Cook for about 10-12 minutes, shaking the basket halfway through for even cooking.

5. Cool and Store:

   • Once golden and fragrant, remove the nuts from the air fryer and let them cool completely. They will become crispier as they cool.

6. Serve:

   • Enjoy your spicy Indian masala nuts as a festive snack during Diwali or store them in an airtight container.

These should have a fantastic blend of flavors and a nice spicy kick! Enjoy!

Rasmalai Dates (No Sugar)

 

Stuffed Dates with Paneer and Milk Powder

Ingredients:

• Dates: 10-12 large, pitted
• Grated Paneer: 1 cup
• Milk Powder: 2 tbsp
• Milk: 2 tbsp
• Cardamom Powder: 1/2 tsp
• Saffron: A few strands (soaked in 1 tbsp warm milk)
• Chopped Dates: 2-3, small pieces
• Chopped Pistachios: 2-3 tbsp (plus extra for topping)
• Silver Edible Leaf/Foil: For garnish (optional)

Instructions:

1. Prepare the Filling:

   • In a mixing bowl, combine the grated paneer, milk powder, milk, cardamom powder, soaked saffron, chopped dates, and chopped pistachios. Mix well until you get a smooth, malleable filling.

2. Stuff the Dates:

   • Take each pitted date and gently open it up. Fill it with the prepared paneer mixture, pressing lightly to ensure it’s well packed.

3. Garnish:

   • Place the stuffed dates on a serving plate. Top each date with a sprinkle of chopped pistachios and a small piece of saffron. If using, add a small piece of silver foil for an elegant touch.

4. Chill (Optional):

   • For a refreshing treat, you can chill the stuffed dates in the refrigerator for about 30 minutes before serving.

5. Serve:

   • Enjoy these delightful stuffed dates as a sweet snack or dessert!

Feel free to adjust the ingredients to your taste. Enjoy your creation!

Ragi Sweet Potato Paratha (Jhanavi Kapoor's )

 

Ingredients:

• 1/2 cup ragi flour
• 1/2 cup whole wheat flour
• 1 big boiled sweet potato (mashed)
• Salt to taste
• 1/2 tsp red chili powder (adjust to taste)
• 1/4 tsp turmeric powder
• Fresh green dhaniya (coriander), chopped
• 1-2 green chilies, finely chopped (optional)
• 1 tbsp sesame seeds
• 1/2 tsp ajwain (carom seeds)
• 1/2 tsp saunf (fennel seeds)
• 1-2 tbsp Ghee  Tapovana A2 Ghee for cooking

Instructions:

1. Prepare the Dough: In a mixing bowl, combine ragi flour, whole wheat flour, mashed sweet potato, salt, red chili powder, turmeric, chopped dhaniya, green chilies (if using), sesame seeds, ajwain, and saunf. Mix well.

2. Knead: Gradually add water to form a soft dough. Let it rest for about 15-20 minutes.

3. Roll the Parathas: Divide the dough into equal portions. Roll each portion into a ball, then flatten it slightly. Dust with flour and roll out into a circle (about 6-7 inches in diameter).

4. Cook: Heat a tawa (griddle) over medium heat. Place the rolled paratha on the tawa and cook for 1-2 minutes until small bubbles appear. Flip and apply a little Tapovana A2 Ghee on top. Cook for another minute until golden brown. Repeat for all parathas.

5. Serve: Enjoy hot with yogurt or your favorite chutney!

Weight loss Multigrain Namkeen (No Sugar)

Multigrain Namkeen Recipe

Ingredients:

• Namkeen Base:

  • 1 cup Multigrain Puffs
  • 1 cup Bajra Puffs
  • 1 cup Red Rice Chivda
  • 1 tsp Salt
  • 1 tsp Turmeric
  • ½ cup Peanuts
  • ½ cup Almonds (chopped, optional)
  • ¼ cup Raisins
  • 2 tbsp Cashews
  • ½ cup Dhalia
  • 2 tbsp Oil
  • A few Curry Leaves
  • A few Mint Leaves (optional)

• Tadka:

  • 1 tsp Mustard Seeds
  • 1 tsp Fennel Seeds
  • Salt, to taste
  • 1 tsp Red Chili Powder
  • 1 tsp Amchur (dried mango powder)
  • ½ tsp Turmeric Powder

Instructions:

1. First Air Fry:

   • Preheat the air fryer to 360°F (180°C).
   • In a bowl, combine the Multigrain Puffs, Bajra Puffs, Red Rice Chivda, salt, and turmeric. Mix well.
   • Place the mixture in the air fryer basket and air fry for 5 minutes.

2. Add Nuts and Dhalia:

   • After 5 minutes, carefully remove the basket and add the peanuts, dhalia, grated coconut (if using), chopped almonds, cashews, and curry leaves to the mixture. Toss everything together.
   • Air fry for another 5 minutes.

3. Prepare Tadka:

   • In a small pan, heat the 2 tbsp oil. Add mustard seeds and fennel seeds. Once they start to splutter, add salt, red chili powder, chopped green chilies, amchur powder, and turmeric powder. Stir well.

4. Combine:

   • Once the namkeen base is ready, carefully pour the tadka over it and mix until everything is evenly coated.

5. Final Touch:

   • Add raisins and mint leaves (if using) and mix gently. Let it cool down before storing.

Serve:

Enjoy your homemade namkeen as a snack or with tea!

Feel free to adjust the spices and ingredients based on your taste preferences!

Almond Dates Eclair Bars (No Sugar)

 

Ingredients:

1 cup roasted almonds, crushed
1 cup dates, pitted and chopped
1 cup semi-sweet chocolate chips
1/2 cup dark chocolate, melted
Additional crushed almonds for coating
Instructions:

Prepare Almond-Date Mixture:
In a food processor, combine crushed roasted almonds and chopped dates. Blend until the mixture forms a sticky dough-like consistency.
Shape into Bars:
Line a square or rectangular pan with parchment paper. Press the almond-date mixture evenly into the pan, creating a smooth surface. Chill in the refrigerator for about 30 minutes.
Dip in Semi-Sweet Chocolate:
Melt the semi-sweet chocolate chips in a microwave or using a double boiler. Cut the chilled mixture into bars and dip each bar into the melted chocolate, ensuring an even coating. Place on parchment paper.
Create Dark Chocolate Designs:
Melt the dark chocolate. Transfer it to a Ziploc bag, cut a small corner, and drizzle intricate designs over the semi-sweet chocolate-coated bars. Allow the chocolate to set.
Double-Dip in Chocolate and Coat with Almonds:
For added indulgence, re-dip the sides of the bars into the melted chocolate and immediately coat with additional crushed almonds.
Chill and Serve:
Place the bars back in the refrigerator to set completely. Once set, cut into individual bars and serve chilled.

Tofu/Paneer Rice with Colorful Vegetables

 

Ingredients:

• For the Tofu/Paneer:

  • 200g tofu or paneer, cubed
  • 1 tsp oil
  • 1/2 tsp salt (adjust to taste)
  • 1/2 tsp red chili powder (adjust to taste)
  • 1/4 tsp turmeric powder
  • 1/2 tsp coriander (dhania) powder

• For the Vegetable Mixture:

  • 1 tsp oil
  • 1/2 cup mixed bell peppers (capsicum), diced (red, yellow, and green)
  • 1/2 cup corn (fresh or frozen)
  • 1/2 tsp dried oregano
  • 1/2 tsp chili flakes (adjust to taste)

• For Assembly:

  • 1/2 cup cooked rice
  • 2 tbsp peanuts, roasted
  • Fresh coriander leaves (dhania pati), chopped
  • Pomegranate seeds (anar), for garnish

Instructions:

1. Prepare the Tofu/Paneer:

   • In a pan, heat 1 tsp of oil over medium heat.
   • Add the cubed tofu or paneer and sauté until golden brown.
   • Sprinkle in the salt, red chili powder, turmeric powder, and coriander powder. Sauté for another 2-3 minutes until well coated. Set aside.

2. Sauté the Vegetables:

   • In a separate pan, heat 1 tsp of oil over medium heat.
   • Add the diced bell peppers and corn. Sauté for about 5 minutes until the vegetables are slightly tender.
   • Stir in the oregano and chili flakes, mixing well.

3. Combine and Serve:

   • Add the sautéed tofu/paneer to the vegetable mixture.
   • Fold in the cooked rice, mixing until everything is well combined and heated through.
   • Add the roasted peanuts and chopped coriander leaves, gently tossing to combine.

4. Garnish:

   • Serve hot, topped with pomegranate seeds for a burst of flavor and color.

Enjoy this vibrant and nutritious Tofu/Paneer Rice as a wholesome meal or a delightful side dish!

Channa Dal Namkeen Recipe

 

Ingredients:

• 1 cup channa dal (split chickpeas)
• Water (for soaking)
• 1-2 tsp oil (your choice)
• Salt (to taste)
• 1-2 tsp chaat masala

Instructions:

1. Soak the Channa Dal:

   • Rinse 1 cup of channa dal under cold water.
   • Soak in water for 4-6 hours (or overnight) until soft.

2. Pat Dry:

   • After soaking, drain the water and pat the channa dal dry using a kitchen towel. Make sure they're not too wet for even crisping.

3. Prepare for Airfrying:

   • Place the dried channa dal in an air fryer silicon basket.
   • Drizzle with a splash of oil and sprinkle salt and chaat masala over the dal.
   • Toss well to ensure all the dal is coated.

4. Air Fry:

   • Preheat your air fryer to 180°C (350°F).
   • Air fry for about 8-10 minutes, shaking the basket halfway through, until golden and crispy.

5. Cool and Serve:

   • Once done, let them cool slightly before serving. Enjoy your crunchy snack!

---

Tips:

• Adjust spices according to your taste.
• Store in an airtight container for freshness.

Enjoy your homemade Channa Dal Namkeen! 🥳✨

Balanced Lunch for Kids

 

Sautéed Paneer with Ghee, Dried Spinach, and Methi Powder

Ingredients:

• 250g paneer (cubed)
• 2 tablespoons ghee
• 1 teaspoon salt (adjust to taste)
• 2 tablespoons dried spinach (you can use spinach powder if preferred)
• 1 teaspoon methi (fenugreek) powder

Instructions:

1. Heat the Ghee:

   • In a pan, heat the ghee over medium heat until it melts and is hot.

2. Sauté the Paneer:

   • Add the cubed paneer to the pan. Sauté for about 5-7 minutes, turning occasionally, until the paneer is golden brown on all sides.

3. Add Seasoning:

• Sprinkle in the salt, dried spinach, and methi powder. Stir well to combine all the ingredients.

Sautéed Sweet Potatoes with Bell Peppers and Carrot

Ingredients:

• 2 medium sweet potatoes (boiled and cubed)
• 1 bell pepper each (red, yellow, and green), chopped
• 1 medium carrot, grated
• 2 tablespoons oil (olive or vegetable)
• Salt to taste
• 2-3 tablespoons ketchup (adjust to taste)

Instructions:

1. Prepare the Ingredients:

   • Boil the sweet potatoes until tender, then cube them. Chop the bell peppers and grate the carrot.

2. Heat the Oil:

   • In a large pan, heat the oil over medium heat.

3. Sauté the Vegetables:

   • Add the chopped bell peppers to the pan and sauté for 2-3 minutes until they start to soften.
   • Add the boiled sweet potatoes and grated carrot. Stir well to combine.

4. Season:

   • Sprinkle salt over the mixture and add the ketchup. Stir everything together, cooking for an additional 3-5 minutes until heated through.

Weighloss Cereal Namkeen (No Sugar)

 

Ingredients:

• 1 cup cornflakes
• 1 cup wheat loops
• 1 cup rice puffs
• 1 cup makhana (fox nuts)
• ½ cup peanuts
• ½ cup almonds (chopped if preferred)
• ½ cup pumpkin seeds
• ½ cup dhaliya (roasted chana dal)
• 2 Tbsp of oil
• A few curry leaves
• A few mint leaves (optional)

For Tadka:

• 1 tsp mustard seeds (rai)
• 1 tsp fennel seeds (saunf)
• Salt, to taste
• 1 tsp red chili powder
• 1 tsp amchur (dried mango powder)
• ½ tsp turmeric powder (haldi)

Instructions:

1. Prepare the Mixture:

   • In a large bowl, combine cornflakes, wheat loops, rice puffs, makhana, peanuts, almonds, pumpkin seeds, and dhaliya.

2. Air Fry:

   • Lightly drizzle the mixture with a few drops of oil and toss to coat.
   • Preheat your air fryer to 370°F (190°C).
   • Spread the mixture in the air fryer basket in a single layer.
   • Air fry for 8-10 minutes, shaking the basket halfway through to ensure even cooking.

3. Make Tadka:

   • In a small pan, heat a little oil over medium heat.
   • Add mustard seeds and let them splutter.
   • Add fennel seeds, curry leaves, and mint leaves. Sauté for a minute until fragrant.
   • Stir in salt, red chili powder, amchur, and turmeric powder. Cook for another minute, then remove from heat.

4. Combine:

   • Once the namkeen mixture is done, transfer it to a large bowl.
   • Pour the tadka over the roasted mixture and toss well to combine.

5. Store:

   • Allow the namkeen to cool completely, then store it in an airtight container.

Enjoy your crunchy, flavorful namkeen as a snack!

Navratri thali - (Healthy Way)

 

Black Channa (Chickpeas)

Ingredients:

• 1 cup black channa (soaked overnight)
• 1 tsp oil
• 1 tsp cumin seeds
• 1-2 green chilies (slit)
• 1 tsp ginger paste
• 1 tsp salt (adjust to taste)
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder (optional)
• 1-2 cups water
• Fresh coriander for garnish

Instructions:

1. Drain and rinse the soaked black channa.
2. In a pressure cooker, heat 1 tsp oil and add cumin seeds. Let them splutter.
3. Add green chilies and ginger paste; sauté for a minute.
4. Add the soaked black channa, salt, turmeric, and red chili powder. Mix well.
5. Pour in water (enough to cover the channa) and pressure cook for about 3-4 whistles or until soft.
6. Open the cooker, adjust the seasoning, and let it simmer for a few minutes to thicken the gravy.
7. Garnish with fresh coriander and serve.

Boiled Potato Dry Sabzi with Chatpata Flavors

Ingredients:

• 3-4 medium boiled potatoes (peeled and diced)
• 1 tsp oil
• 1 tsp cumin seeds
• 1 tsp chaat masala
• 1/2 tsp red chili powder (optional)
• Salt to taste
• 1 tbsp lemon juice
• Fresh coriander for garnish

Instructions:

1. In a pan, heat 1 tsp oil and add cumin seeds. Let them splutter.
2. Add the diced boiled potatoes and sauté for 2-3 minutes.
3. Sprinkle chaat masala, red chili powder, and salt. Mix well.
4. Drizzle lemon juice and cook for another minute.
5. Garnish with fresh coriander and serve hot.

Halwa with Daliya (Cracked Wheat)

Ingredients:

• 1 cup daliya (cracked wheat)
• 2 cups water
• 1 tbsp ghee
• 2-3 tbsp jaggery or sugar (adjust to taste)
• 1/2 tsp cardamom powder
• Nuts (optional for garnish)

Instructions:

1. In a pan, heat 1 tbsp ghee and roast the daliya until it turns golden brown.
2. Add 2 cups of water and bring to a boil. Reduce heat and cover, cooking until the daliya is soft and water is absorbed.
3. Stir in jaggery or sugar and mix well. Cook for a few more minutes.
4. Add cardamom powder and mix thoroughly.
5. Garnish with nuts if using and serve warm.

Air-Fried Puri

Ingredients:

• 1 cup whole wheat flour
• Water (as needed to knead)
• Salt to taste
• Additional water for dipping

Instructions:

1. In a bowl, mix whole wheat flour and salt. Add enough water to knead into a soft dough. Let it rest for 15-20 minutes.
2. Divide the dough into small balls and roll them into thin circles.
3. Dip each puri in water briefly to moisten, then place them in the air fryer basket.
4. Air fry at 180°C (350°F) for about 6-8 minutes or until they puff up and are golden brown.
5. Serve immediately with the black channa and potato sabzi.

Enjoy your low-oil Navratri thali!

9-Day Indian Diet Plan to Lose up to 5 Kgs

 

Here’s a balanced 9-day Navratri meal plan aimed at helping you lose around 5 kg. The focus is on nutritious foods to keep your energy up during the festivities. Adjust portion sizes according to your needs.

9-Day Masaledar Navratri Meal Plan

Day 1

Breakfast:

• Kuttu (Buckwheat) Flour Pancakes: 2 small pancakes with saindha namak, black pepper, and cumin (200 calories)
• 1 small banana (100 calories)

Lunch:

• Spiced Vegetable Soup: Boiled potatoes, spinach, and bottle gourd with cumin and black pepper (200 calories)

Snack:

• 10 almonds (70 calories)

Dinner:

• Kuttu Khichdi: Cooked kuttu with mixed vegetables (pumpkin, green beans) and spices (250 calories)

Total: ~890 calories

---

Day 2

Breakfast:

• Sabudana (Tapioca) Khichdi: Cooked with peanuts, green chilies, and saindha namak (250 calories)

Snack:

• 1 small apple (80 calories)

Lunch:

• Masaledar Sweet Potatoes: Boiled and seasoned with cumin, black pepper, and lemon (200 calories)

Snack:

• 10 walnuts (100 calories)

Dinner:

• Pumpkin and Spinach Curry: Cooked with ginger, black pepper, and saindha namak (200 calories)

Total: ~930 calories

---

Day 3

Breakfast:

• Rajgira (Amaranth) Flour Porridge: Cooked with milk and flavored with cardamom (200 calories)

Snack:

• 1 small pear (100 calories)

Lunch:

• Spiced Vegetable Salad: Cucumber, boiled potatoes, and pomegranate with lemon and black pepper (200 calories)

Snack:

• 1/2 cup roasted peanuts (200 calories)

Dinner:

• Sabudana Tikki: Made with boiled potatoes, sabudana, and spices, shallow-fried in ghee (250 calories)

Total: ~950 calories

---

Day 4

Breakfast:

• Kuttu Flour Upma: Made with vegetables (carrots, peas) and spices (200 calories)

Snack:

• 1 small banana (100 calories)

Lunch:

• Masaledar Lauki (Bottle Gourd): Cooked with cumin, black pepper, and saindha namak (200 calories)

Snack:

• 10 almonds (70 calories)

Dinner:

• Rajgira Roti with spiced yogurt (dahi mixed with cumin and black pepper) (250 calories)

Total: ~890 calories

---

Day 5

Breakfast:

• Sweet Potato Chaat: Diced sweet potatoes with lemon, black pepper, and coriander (200 calories)

Snack:

• 1 small apple (80 calories)

Lunch:

• Masala Pumpkin Soup: Pumpkin, ginger, and spices (200 calories)

Snack:

• 1/2 cup roasted peanuts (200 calories)

Dinner:

• Kuttu Roti with aloo (potato) bhaji (made with spices) (250 calories)

Total: ~930 calories

---

Day 6

Breakfast:

• Sabudana and Cucumber Salad: Mixed with lemon, black pepper, and coriander (200 calories)

Snack:

• 1 small bowl of papaya (60 calories)

Lunch:

• Spiced Rajgira Porridge: Cooked with water and flavored with saindha namak and black pepper (200 calories)

Snack:

• 10 walnuts (100 calories)

Dinner:

• Kuttu Khichdi with assorted vegetables (250 calories)

Total: ~910 calories

---

Day 7

Breakfast:

• Masaledar Oats (using Rajgira flour): Cooked with spices and served with yogurt (200 calories)

Snack:

• 1 small banana (100 calories)

Lunch:

• Cucumber and Tomato Salad: Seasoned with saindha namak and black pepper (100 calories)

Snack:

• 10 almonds (70 calories)

Dinner:

• Sabudana Tikki with mixed veggies and spices (250 calories)

Total: ~820 calories

---

Day 8

Breakfast:

• Kuttu Flour Pancakes: 2 small pancakes with spices (200 calories)

Snack:

• 1 small pear (100 calories)

Lunch:

• Masaledar Vegetable Soup: Pumpkin and spinach cooked with spices (200 calories)

Snack:

• 1/2 cup roasted peanuts (200 calories)

Dinner:

• Sweet Potato and Lauki Curry: Spiced and served with kuttu roti (250 calories)

Total: ~950 calories

---

Day 9

Breakfast:

• Rajgira Porridge: Cooked with milk and flavored with cardamom (200 calories)

Snack:

• 1 small bowl of papaya (60 calories)

Lunch:

• Spiced Vegetable Salad: Cucumber, carrots, and boiled potatoes with lemon (200 calories)

Snack:

• 10 walnuts (100 calories)

Dinner:

• Sabudana Khichdi with vegetables and spices (250 calories)

Total: ~910 calories

Additional Tips

• Spice It Up: Use saindha namak, black pepper, cumin, and coriander liberally to enhance flavors without adding calories.
• Hydrate: Drink plenty of water, herbal teas, or lemon water.
• Exercise: Include light exercises like yoga or walking to support your weight loss.

Feel free to adjust portion sizes based on your individual needs while keeping the total caloric intake in mind. Enjoy your Navratri!

Always consult with a healthcare professional before starting any diet, especially if aiming for rapid weight loss. Enjoy your Navratri!