About the Campaign
Women, especially mothers, often tend to neglect their own nutrition and health. Most Indian mothers' diet lacks key nutrients – like iodine, iron, folate, calcium, and zinc – which can cause anemia, pre-eclampsia, hemorrhage, diabetes, cardiovascular diseases, blood pressure, osteoporosis and even death in mothers.
Early 40s especially is a time when the machinery of the body is prone to a lot of risk and so it is the perfect time to address the issues earlier on, before they get worse.
The body is subjected to the following changes after 40:
- Slower metabolism
- Hormonal imbalance
- Bone loss
among many others.
Nutrition is a key component that can help these mothers to keep Rocking!
Protein – Iron – Potassium – Calcium – Vitamin D – Folic Acid – Iodine – B Vitamins - Fibre
How can she get them?
- 1. Half kg dalia
- 2. 2 chopped tomatoes
- 3. 2 chopped onions
- 4. 6 chopped green chillies
- 5. Curry leaves
- 6. Some chopped coriander leaves
- 7. 1 small bowl Boiled green peas.
- 8. some roasted peanuts
- 9. 1 tbsp mustard seeds
- 10. 1 tbsp cumin seeds
- 11. 1 tbsp turmeric powder
- 12. as per taste Salt
- 13. As required Oil
- 14. as required Water
- 1. Firstly, heat a kadhai. Pour oil and roast Dalia for ten minutes. Keep aside.
- 2. In the same kadhai, add some oil, add mustard and cumin seeds and sauté.
- 3. Add chopped onion and green chillies, curry leaves and mix it well.
- 4. Cook till the onion changes colourand after that add chopped tomatoes, green peas, coriander leaves, salt and turmeric powder. Mix well
- 5. Next add roasted peanuts, half lemon juice and cook for a minute. Add water as needed.
- 6. Serve hot
- 1 cup Gram Flour (besan)
- 2. 1/4 teaspoon Carom Seeds (ajwain), optional
- 3. 1/2 teaspoon Red Chilli Powder or 1/4 teaspoon Black Pepper Powder
- 4. 1 teaspoon Coriander Powder
- 5. 1/4 teaspoon Turmeric Powder
- 6. Salt, to taste
- 7. 1 medium Tomato, finely chopped (approx. 1/3 cup)
- 8. 1 medium Onion, finely chopped (approx. 1/3 cup)
- 9. 1 Green Chili - finely chopped.
- 10. 1/4 cup finely chopped Coriander Leaves
- 11. 2/3 cup Water (or more up to 1 cup)
- 12. Oil, for shallow frying
- 1. Sift 1 cup gram flour(besan) in a large bowl. Add 1/3 cup finely chopped tomato, 1/3 cup finely chopped onion, 1 finely chopped green chilli, 1/4 cup finely chopped coriander leaves.
- 2. Add 1/4 teaspoon carom seeds (ajwain), 1/2 teaspoon red chilli powder, 1 teaspoon coriander powder, 1/4 teaspoon turmeric powder and salt. Mix well.
- 3. Add water little by little (2/3 cups or as needed) and mix well to make a lump free batter having slightly thin pouring consistency (slightly thinner than dosa batter consistency). Taste the batter for the salt and add more if required.
- 4. Heat a non-stick dosa tawa or griddle over medium flame. Drizzle few drops of oil (or 1/2 teaspoon) over it and spread it. When tawa is medium hot, pour a ladleful of batter on the surface of tawa in the centre and spread it gently using the backside of the ladle into a 5-6 inches diameter circle or lift the tawa and rotate it in a circular motion to spread the batter.
- 5. Drizzle 1-teaspoon oil around edges and cook over medium flame until bottom surface turns golden brown, for approx. 2-3 minutes.
- 6. Flip it gently using a spatula. Cook the other side.
- 7. Make cheela from remaining batter by following the same process from step-4 to step-7. Serve hot with coriander chutney and tomato ketchup in the breakfast or as a light evening dinner.
- 1. Nourish Poha - 2 cup.
- 2. Potato - 1 (peeled and chopped in small chunks)
- 3. Green peas - 1/4 cup.
- 4. Carrot - 1/4 cup (finely chopped)
- 5. Baby corn - 1/4 cup (finely chopped)
- 6. Green coriander - 2-3 tbsp (finely chopped)
- 7. Salty Sev - 1/2 cup.
- 8. Oil - 3-4 tbsp
- 9. Curry leaves - 6-7
- 10. Lemon - 1
- 11. Green chilli - 1 (finely chopped)
- 12. Turmeric powder - 1/4 tsp
- 13. Brown mustard seeds - 1/2 tsp
- 14. Salt - Less than 1 tsp (or as per taste)
- 15. Nourish Sugar - 1 tsp.
- 1. Clean poha. Place poha in a sieve and add water into it to wash. When water drains out completely add 1/2 tsp salt and sugar into it. Now keep it aside for 15 minutes.
- 2. Place a wok over flame and add oil into it. When oil is sufficiently hot, add potatoes into it and fry. Now take them out in a plate.
- 3. Add brown mustard seeds in oil. After sauteing brown mustard seeds, add curry leaves, chopped green chilies, finely chopped baby corn, finely chopped carrot and green peas in wok. Sauté for 1-2 minutes.
- 4. Now add turmeric powder, salt, and potatoes. Mix all ingredients well and add poha as well. Cook until all ingredients are mixed nicely. Turn off the flame and mix lemon juice in poha.
- 5. Garnish with green coriander and sev.
- 1. Cashew nuts - 1.5 cup (250 grams)
- 2. Sugar - 1 cup (250 grams) / Jaggery.
- 3. Ghee - 1 tbsp
- 1. Take one cashew nut and divide it into two halves in long using a knife. Likewise cut each cashew nut and place them in a bowl.
- 2. Heat a pan on a flame. Add 1 tsp ghee to it and let it melt. Then add sugar to it and mix well. Stir constantly and cook the sugar on medium flame until it melts completely.
- 3. When the sugar melts completely, add chopped cashews to it and mix them really well. Stir to mix the cashews nicely with the melted sugar.
- 4. Now once the cashews are mixed well to the sugar, reduce the flame to low. Grease a board with some ghee. Pour the cashew mixture over it and roll it out evenly using a rolling pin. Roll it out little thinly (grease the rolling pin with some ghee so that it gets convenient to roll out the chikki).
- 5. After rolling out the chikki, make cut marks over it and keep aside to cool. Once the chikki cools down, separate it out using a knife from the board and place them on a serving plate.
This recipe can be made using jaggery instead of sugar as well.
EASY ONE POT RAJMA PULAO
- 1. 1 tbsp ghee / clarified butter
- 2. 1 bay leaf / tej patta
- 3. ¼ tsp pepper
- 4. 1 star anise
- 5. 1 inch cinnamon stick / dalchini
- 6. 4 clove / lavang
- 7. 1 tsp jeera / cumin
- 8. ½ onion (thinly sliced)
- 9. 1 tsp ginger garlic paste
- 10. 1 to mato (finely chopped)
- 11. ¼ tsp turmeric / haldi
- 12. 1 cup rajma / red kidney beans (soaked overnight & boiled 10 minutes)
- 13. 1 tsp Kashmiri red chilli powder / lal mirch powder
- 14. 2 tbsp coriander leaves (finely chopped)
- 15. 1 tsp coriander powder
- 16. ½ tsp garam masala
- 17. 1 tsp salt
- 18. 1 cup basmati rice (soaked 20 minutes)
- 19. 2 cup water
- 1. Firstly, in a pressure cooker heat 1 tbsp ghee and sauté 1 bay leaf, ¼ tsp pepper, 1 star anise, 1 inch cinnamon, 4 clove and 1 tsp jeera till they turn aromatic. Also, sauté ½ onion till they turn slightly golden.
- 2. now add 1 tsp ginger garlic paste and sauté well.
- 3. Additionally add 1 tomato and sauté till it turns soft and mushy.
- 4. Now add 1 cup rajma (soaked overnight and boiled for 10 minutes) and sauté for a minute.
- 5. Further add spices and 1 tsp salt. sauté on low flame.
- 6. Add in 1 cup basmati rice, soaked 20 minutes and sauté for a minute.
- 7. Now add 2 cup water and 2 tbsp coriander leaves. stir well.
- 8. Cover and pressure cook on medium flame for 2 whistles.
- 9. Serve rajma pulao with raita.
TURAI MOONG DAL KI SABZI
- 1. 1/2 cup yellow moong dal
- 2. 250 grams chopped turai
- 3. 5 tbsp oil
- 4. 1/2 tsp mustard seeds
- 5. 1/2 tsp cumin seeds
- 6. 1/4 tsp asafoetida
- 7. 1 tbsp ginger - garlic - green chilli paste
- 8. 2 no medium size tomato puree
- 9. Salt as per taste
- 10. 1/4 tsp turmeric powder
- 11. 1 tsp red chilli powder
- 12. 1 tbsp coriander cumin powder
- 13. 1/2 tsp garam masala
- 14. 1.5 cup water
- 15. 1 tsp sugar
- 16. 2 tbsp finely chopped green coriander leaves.
- 1. First wash the yellow moong dal. Soak in warm water for 1 hour. In the meantime, peel the turai wash it and cut it into small pieces.
- 2. Now add oil in a pan and heat it, add mustard seeds, cumin seeds, asafoetida and ginger-garlic-green chili paste and sauté on low flame. Then add tomato puree to this.
- 3. Now add salt to this and mix and sauté tomato for 2 to 3 minutes until the oil separates. Now add turmeric powder, red chili powder, coriander cumin powder and garam masala and sauté the masala in oil for a minute or two.
- 4. Now add the moong dal to this, mix well. Cover the lid, and let the dal sauté in the masala for 2 minutes. Then add 1/2 cup of water to this and cover with a lid and let it cook for 5 minutes on low flame.
- 5. Then add Turai pieces to this, mix well, cover the lid and let it cook for 2 minutes. Now again add 1 cup of water to it, mix well, cover and cook for 5 to 7 minutes till Turai becomes soft.
- 6. Now turn off the flame and add sugar and chopped green coriander leaves and mix well.
- 7. Delicious turai and moong dal sabji is ready to serve. Garnish with chopped green coriander leaves and serve with hot phulka roti.
- 1. 1.5 cups makhana
- 2. 2 tsp ghee
- 3. 1 cup curd
- 4. 2 tbsp sugar
- 5. green chutney as needed
- 6. sweet chutney as needed
- 7. red chilli powder
- 8. chat masala powder
- 9. roasted jeera powder
- 10. raw onion
- 11. coriander leaves for garnish
- 12. sev
- 1. In a mixing bowl add curd, sugar whisk well until smooth.
- 2. Roast makhana and then add this to the curd mixture.
- 3. Sprinkle jeera powder, red chilli powder, chat masala powder on top.
- 4. You can also add some raw onions, coriander leaves and finally garnish with sev.
To be consumed immediately.
SWEET AND SPICY ROASTED ALMONDS
- 1. ¼ cup white sugar
- 2. 1 ½ teaspoons kosher salt
- 3. 1 teaspoon cayenne pepper
- 4. 2 ½ cups whole almonds
- 5. 1 tablespoon water
- 6. 1 tablespoon honey
- 7. 1 teaspoon olive oil
- 1. Preheat an oven to 350 degrees F (175 degrees C). Spread the almonds onto a baking sheet, and toast until the nuts start to turn golden brown and become fragrant, about 10 minutes. Watch the nuts carefully as they bake: they burn quickly.
- 2. Stir together the sugar, salt, and cayenne pepper in a mixing bowl; set aside.
- 3. Stir together the water, honey, and olive oil in a large skillet over medium heat. Once the mixture begins to bubble, stir in the toasted almonds until evenly moistened. Pour the almonds into the sugar and spice mixture and toss until evenly coated. Spread onto baking sheets in a single layer, and cool to room temperature.
CHATPATE PUNJABI CHOLE
- 1. Chole /Chickpeas 1 cup
- 2. Cilantro / dhania ⅛ cup
- 3. Ginger 1
- 4. Onions 2
- 5. Tomatoes 2
- 6. Tea leaves / chai ki Patti ½ tsp
- 7. Chole masala 1 ½ tbsp
- 8. Kashmiri red chilli powder 1 tsp
- 9. Dhania powder / Coriander powder ½ tsp
- 10. Jeera powder / Cumin powder ½ tsp
- 11. Black pepper / Kali mirch 4-5
- 12. Cloves / Laung 2-3
- 13. Cinnamon stick / dalchini 1
- 14. Bay leaves / tej patta 1
- 15. Hing / Asafoetida a pinch
- 16. Salt as per your taste
- 17. Oil 1-2 tbsp
- 1. Rinse drain the chole and soak them in 4 cups of water overnight.
- 2. Make paste of the onions and the tomatoes and keep them separately.
- 3. Add the soaked chole along with the water in a pressure cooker, followed by the grated ginger.
- 4. Take a small square piece of cloth and add the chai ki patti or tea leaves in and tie the ends making a small potli and add it in the pressure cooker with ½ tsp of salt and mix it and cover and cook till the time you hear 8-9 whistles.
- 5. After 9 whistles check if the chole are done by taking a spoon and a some chole in it and press and see if they break easily that means they are done or else you need to cook it for 2-3 more whistles. Remove the potli and keep chole aside.
- 6. Now in a kadai add about 2 tbsp of oil and once hot add the tej patta which is bay leaves followed by the cloves which is luang, then the dalchini which is cinnamon stick and then the kali mirch which is black pepper and cook for 30 seconds.
- 7. After 30 seconds add the hing which is asafoetida and the kashmiri red chilli powder, then the onion paste of the two onions and mix it in and cook for 3-4 minutes or until the onions are fully cooked.
- 8. Once the onions are fully cooked add the tomato paste of two tomatoes, followed by the dhainia jeera powder, which is cumin coriander powder, some salt, and the chole masala and mix well and cook for the next 3-4 minutes or until the tomatoes are fully cooked.
- 9. After 3-4 minutes or once the tomatoes are fully cooked add the cooked chole from the pressure cooker and now mix them in.
- 10. Now add the fresh dhania and mix them in as well and cook for the next 5 minutes.
- 11. After 5 minutes our chole is ready so just transfer it in a serving bowl. Garnish with some fresh dhania and onion slice and green chilli
COMFORTING AND NUTRITIOUS ARHAR DAL
- 1. 1 cup arhar dal or pigeon beans
- 2. 2 tblsp clarified butter / ghee
- 3. A pinch of asafetida
- 4. 1/2 tsp cumin seed
- 5. 1 dried red chili (broken)
- 6. 1/4 tsp turmeric powder
- 7. 1/4 tsp red chili powder
- 8. Salt to taste
- 9. 1 green chilies
- 10. 1 tsp ginger chopped
- 11. 1 tomato (finely chopped)
- 12. 1 onion (finely chopped)
- 13. 1/2 tsp minced garlic
- 14. 2 tsp lemon juice
- 15. 1 tbsp. coriander leaves (finely chopped)
- 1. Wash and soak the arhar dal in 2 cups of water for 1/2 hour. Soaking the dal reduces the cooking time.
- 2. Cooking with Pressure Cooker – Drain out the water and put dal with 3 cups of water, salt and turmeric in a pressure cooker. Close the lid and cook the dal. After the first whistle turn the heat down and cook on medium flame for 3 – 4 minutes. Turn off the flame. Once the pressure ends open the lid and check if the dal is cooked or not and if it requires some more water. If the deal is thick in consistency, then add some water for the desired flow.
- 3. Cooking without Pressure Cooker – Drain out the water and boil dal with 5 -6 cups of water, salt, and turmeric in a pan. Once it starts to boil close the lid and turn the flame to medium and simmer till the dal gets little mushy. Adjust the water according to your desired consistency.
- 4. Now move the dal to a serving bowl and begin tempering.
- 5. Take ghee or clarified butter in a pan, heat it; add cumin seed. When the cumin seeds begin to sputter add hing, dried red chilli, stir it and then add green chilli, ginger, garlic, and fry till golden brown.
- 6. After few seconds add onions to it when it’s translucent add tomatoes to it.
- 7. When the oil begins to separate add pinch of salt and red chili powder to it. Quickly stir with a spoon and pour it over the dal and close the lid. Ensure that the red chilli powder does not get burnt.
- 8. Before serving garnish it with the coriander leaves and add lemon juice to it, stir it properly.
- 9. Serve hot with steamed rice or roti.
- 1. ½ tablespoon vegetable oil
- 2. ¼ teaspoon
- 3. black mustard seeds
- 4. ½ teaspoon cumin seeds
- 5. 1 green chili, minced.
- 6. 2 teaspoons
- 7. fresh ginger root grated.
- 8. ½ teaspoon turmeric powder
- 9. 2 cups Brussel sprouts
- 10. ½ cup red onion, sliced
- 11. ½ teaspoon Himalayan pink salt
- 12. ½ lemon, juiced
- 13. ¼ cup cilantro, chopped
- 1. Heat oil on medium heat in a medium sauté pan. Add mustard and cumin seeds, and cook until the mustard seeds start to pop. Add green chili, ginger, and turmeric.
- 2. Cook until the ginger starts to brown, then add the Brussel sprouts and red onion, along with the salt. Add a couple tablespoons of water, stir, and cover. Cook for 4-5 minutes, until the Brussel sprouts are soft.
- 3. Turn off the heat and add the fresh lemon juice and cilantro to deglaze the skillet. Stir well.
- 4. To serve, pile onto a serving dish and garnish with fresh cilantro.
SUPER LIGHT SOOJI DHOKLA
- 1. 1 cup rava / semolina (coarse)
- 2. 1 cup rava / semolina (fine)
- 3. 1 cup curd
- 4. 2 chilli (finely chopped)
- 5. 1 tsp ginger paste
- 6. 1 tsp sugar
- 7. ¾ tsp salt
- 8. pinch hing
- 9. ½ cup water
- 10. 1 tsp eno fruit salt
- 1. 2 tbsp oil
- 2. 1 tsp mustard
- 3. ½ tsp cumin
- 4. 2 tbsp sesame
- 5. 2 chilli
- 6. few curry leaves
- 7. pinch hing
- 8. ¼ cup water
- 9. 1 tsp sugar
- 10. ¼ tsp salt
- 11. 1 tsp lemon juice
- 12. 2 tbsp coconut (grated)
- 13. 2 tbsp coriander (finely chopped)
- 1. In a large bowl take 1 cup coarse rava(sooji) , 1 cup fine rava (sooji)
- 2. Add 1 cup curd, 2 chilli, 1 tsp ginger paste, 1 tsp sugar, ¾ tsp salt and pinch hing.
- 3. Mix well making sure everything is well combined.Now add ½ cup water and mix well.
- 4. Cand rest for 20 minutes or until the rava is soaked well.
- 5. Further, add 1 tsp eno fruit salt and mix gently.The batter turns frothy.
- 6. Pour the batter immediately into a vessel. make sure to grease and line with butter paper to prevent from sticking.
- 7. Place in the steamer and steam for 20 minutes or until the toothpick inserted comes clean.
- 8. To prepare the tempering, heat 2 tbsp oil. splutter 1 tsp mustard, ½ tsp cumin, 2 tbsp sesame, 2 chilli, few curry leaves and pinch hing.
- 9. Add ¼ cup water, 1 tsp sugar, ¼ tsp salt and 1 tsp lemon juice. Mix well and get to a boil.
- 10. Pour the tempering over the dhokla.
- 11. Top with 2 tbsp coconut and 2 tbsp coriander.
- 12. Finally, enjoy instant rava dhokla with green chutney.
SOUTH INDIAN STYLE BEETROOT THORAN
- 1. 500 grams Beetroot diced (about 2 big beets)
- 2. 2 teaspoon peanut oil (sesame, sunflower or vegetable oil works fine)
- 3. 1/2 teaspoon urad dal
- 4. 1/2 teaspoon cumin seeds
- 5. 1/2 teaspoon mustard seeds
- 6. 2 green chillies chopped (thai or serrano)
- 7. 1 teaspoon minced ginger
- 8. 1 sprig curry leaves
- 9. 1 big red onion chopped.
- 10. 3/4 teaspoon salt
- 11. 5 tablespoon shredded coconut
- 1. Steam the beetroot to your preference. ( al-dente or fully cooked)
- 2. Heat oil in a sauté pan and add in the urad dal, mustard seeds, and the cumin seeds. Let it splutter.
- 3. Add in the green chillies, ginger, and curry leaves all at once. Fry for a bare minute.
- 4. Add in the onions and the salt. Sauté until soft and tender.
- 5. Add in the steamed beetroot and sauté until combined. Add in the shredded coconut and toss to combine.
- 6. Remove from heat and serve with hot rice.
CHOKAR ATTA LADDO
- 1. Wheat flour/Atta – 1.5 cup
- 2. Ghee – 4 tbsp
- 3. Makhana – 1 cup
- 4. Cashew – 3 tbsp
- 5. Almonds – 3 tbsp
- 6. Ghee – 1 tbsp
- 7. Desiccated coconut – 5 tbsp
- 8. Muskmelon seeds – 5 tbsp
- 9. Crushed Mishri – 150 grams
- 10. Cardamom powder – 4
- 1. To make the perfect Atta Ladoo, place a heavy-based pan on flame.
- 2. Next step – add 1.5 cups of wheat flour/Atta and saute well on low flame(stir continuously).
- 3. After the flour colour changes, add 2 tbsp of ghee, mix well, and roast.
- 4. After the ghee is absorbed, add 2 tbsp of ghee again, mix well, and roast.
- 5. After the Ladoo mix turns a little dark, turn off the flame and transfer it to a bowl.
- 6. Next step – take a grinding jar, add 1 cup of fox nut/makhana, 3 tbsp of cashew, and 3 tbsp of almonds.
- 7. Next step – grind everything well and make a coarse powder.
- 8. Next step – again place the pan on flame, add 1 tbsp of ghee and melt.
- 9. After the ghee melts, add prepared dry fruit powder into the pan and roast lightly.
- 10. After 1.5 minutes, add 5 tbsp of desiccated coconut and roast for 2 minutes.
- 11. After 2 minutes, turn off the flame and transfer into the roasted Atta Ladoo mixture.
- 12. Next step – add 5 tbsp of muskmelon seeds into the pan and roast well.
- 13. After the muskmelon seeds turn light golden, transfer them into the Atta Ladoo mixture.
- 14. Next step – take the grinding jar, add 150 grams of crushed Mishri, and 4 cardamoms.
- 15. Next step – grind well and make a fine powder.
- 16. Next step – transfer the Mishri Powder into Atta Ladoo Mixture and mix well.
- 17. Next step – one by one, take small portions and prepare a round Ladoo with them(make sure Ladoo mixture is hot while making the Ladoo).
- 18. Now your most delicious Atta Ladoo is completely ready, and you can enjoy them.
- 1. 1 cup Vermicelli (semiya) (thin or thick)
- 2. 1/2 teaspoon Mustard Seeds
- 3. 1 teaspoon Chana Dal (split Bengal Gram) (optional)
- 4. 1/2 teaspoon Urad Dal (optional)
- 5. 1-2 sprigs Curry Leaves
- 6. 1 large Onion, finely chopped
- 7. 2-3 Green Chillies, finely chopped
- 8. 1/2 teaspoon grated Ginger
- 9. 4 tablespoons Carrot, finely chopped
- 10. 4 tablespoons Fresh or Frozen Green Peas
- 11. 1 large Tomato, finely chopped
- 12. 1/4 teaspoon Turmeric Powder (optional)
- 13. 2 tablespoons chopped Coriander Leaves
- 14. Salt
- 15. 2 tablespoons Cooking Oil or Ghee (Clarified Butter)
- 16. 1¾ cups + 2 tablespoons Water
- 1. Roast vermicelli in a kadai on medium flame until it turns light brown. Cooking time may be varying according to size and thickness of your kadai. Keep stirring continuously. When done, keep roasted vermicelli aside to cool.
- 2. Heat oil or ghee according to your choice in the same kadai. Add mustard seeds and allow them to sputter. Add chana dal, urad dal and curry leaves, cook until dals become light brown. Add sliced onion, grated ginger and slit green chillies. Sauté until onion becomes translucent.
- 3. Add chopped carrot, green peas, chopped tomatoes and turmeric powder. Sprinkle salt over it and mix well.
- 4. Pour 2-tablespoons water and cook covered on low flame until vegetables become soft for around 3-4 minutes.
- 5. Add 1¾ cups water and bring it to a boil.
- 6. When it starts boiling, add roasted vermicelli.
- 7. Mix well and cover it with a lid
- 8. Cook until water is absorbed for around 5-7 minutes. Stir in between occasionally to prevent sticking.
- 9. Turn off flame and transfer semiya upma to a serving bowl. Garnish with chopped coriander leaves and serve.