Lauki Chana Dal (Bottle Gourd with Lentils) with Chapati

Lauki Chana Dal with Chapati is a nourishing and diabetes-friendly meal that combines the hydrating benefits of bottle gourd (lauki) with the high-fiber content of chana dal. This combination helps regulate blood sugar levels while providing essential nutrients. Whole wheat chapatis add complex carbohydrates for sustained energy, making it a balanced and wholesome dish.

 

Ingredients:

  • 1 cup chopped lauki
  • ½ cup chana dal
  • 2 chapatis

Instructions:

  1. Pressure cook lauki and chana dal with turmeric and salt.
  2. Temper with cumin and garlic. Serve with chapatis

Nutritional Value (Per Serving):

  • Calories: 250 kcal
  • Glycemic Index: Low
  • Fiber: 8g

Ideal: Diabetes

Sprouted Moong Salad with Lemon Rice

Sprouted Moong Salad with Lemon Rice is a wholesome and refreshing meal, ideal for managing PCOS. The sprouted moong provides plant-based protein and fiber that help regulate hormones and improve digestion, while lemon rice is a light, tangy dish that offers a burst of flavor without being heavy. This combination is nutrient-rich, satisfying, and perfect for a balanced meal.

 

Ingredients:

  • 1 cup sprouted moong
  • 1 cup cooked rice
  • 1 tsp lemon juice

Instructions:

  1. Toss sprouts with salt, pepper, and lemon juice.
  2. Pair with lightly seasoned lemon rice.

Nutritional Value (Per Serving):

  • Calories: 260 kcal
  • Fiber: 8g
  • Protein: 12g

Ideal : PCOS

Paneer Bhurji with Spinach Roti

Paneer Bhurji with Spinach Roti is a protein-packed and nutrient-dense meal, ideal for muscle health and recovery. Paneer provides high-quality protein and calcium, which support muscle repair and bone strength, while spinach rotis add an extra boost of iron and fiber for overall nourishment. This meal is perfect for active individuals or those looking to maintain strong muscles and bones.

 

Ingredients:

  • 100g paneer (crumbled)
  • 1 onion, chopped
  • 2 spinach rotis

Instructions:

  1. Sauté onion and spices, add crumbled paneer, and cook briefly.
  2. Pair with freshly prepared spinach rotis.

Nutritional Value (Per Serving):

  • Calories: 300 kcal
  • Protein: 18g
  • Calcium: 15% of daily requirement

Ideal : Muscle Health

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