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Some Common Indian Recipes and Their Nutritive Value

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Preface Nutritional research during the past four decades in india and elsewhere has shown that it is beneficial to health to have a variety of combinations of cereals and pulses in our daily diet. Several Indian sweets and other food preparations are based mainly on cereals (notably rice and wheat) and pulses. Knowledge regarding the nutritive value of such Indian food preparations is a valuable aid to wise food selection. Information currently available on this subject is rather scanty ...
Preface

Nutritional research during the past four decades in india and elsewhere has shown that it is beneficial to health to have a variety of combinations of cereals and pulses in our daily diet. Several Indian sweets and other food preparations are based mainly on cereals (notably rice and wheat) and pulses. Knowledge regarding the nutritive value of such Indian food preparations is a valuable aid to wise food selection. Information currently available on this subject is rather scanty except for a brochure brought out by the Central Food Technological Research Institute, Mysore. This booklet contains the method ofpreparation and nutritive value of nearly 200 recipes commonly prepared in the several regions of the country. The recipes were actually prepared once again in the Diet Kitchen of the Nutrition Research Laboratories and were found to be well accepted by persons hailing from different regions of India.

It is hoped to enlarge on the information presented in the booklet in future editions. In the meantime, the material presented now will be found valuable and useful by the enterprising and resourceful Indian housewife in preparing something new and at the same time, nutritious, in her home. The booklet may also be useful as an aid for teaching home science students. In providing nutritious menus for school lunches, community feeding centres and for institutions like hostels, restaurants and cafetarias.

Dr. S.C. Balasubramanian, officer – in – Charge of the Education and training Section, provided valuable help to the authors in the finalisation of the booklet.

 

Introduction

Information on the method of preparation of several common Indian food preparations, along with their nutritive value. Will be particularly helpful to housewives and persons in charge of catering establishments in preparing tasty and nutritious dishes.

The present booklet is an attempt at fulfilling this objective. Between its covers are presented method of preparation and nutritive value of about 200 recipes, based chiefly on rice and wheat. These have so far not been published.

The details regarding the methods of preparation were collected through home-visits and careful personal enquiry from housewives hailing from different parts of the country. Each dish was prepared once again in the Diet Kitchen of the Laboratories, using the same amounts of ingredients, and the yield of the cooked product noted.

 

Nutritive Value of the Preparations

The nutritive value of the cooked product was calculated from the values for the raw materials used in each recipe as given in Health Bulletin No. 23 brought out by these Laboratories. The vitamin values are not given since it has been found that wide variations in vitamin values can result even with minor variations in the methods of cooking. In general, it may be stated that cooking with soda involves loss of B-complex vitamins, and cooking with exposure to air results in loss of vitamin C. On the other hand, use of tamarind or lime protects vitamin C. Rancidity also affects certain vitamins adversely. The sooner a dish is consumed after preparation, the better will be the benefit with regard to the vitamins one derives there from.

At the end of each recipe, the yield of the cooked product is given and towards the end of the booklet, the nutritive value of a 300 g. Portion of the cooked is given in a tabular form.

 

Notes for using the booklet

The quantities of fat or oil, indicated under ingredients in preparations which involve frying in deep fat, represent only the amount of fat or oil actually absorbed by the preparation concerned. In practice, a larger amount than indicated has to be used for frying and the fat or oil left is used in other preparations.

The term "baking" means the use of either an electric oven or an improvised oven such as a vessel containing hot sand.

A preliminary chapter deals with general principles of nutrition and serves as a background for understanding the value and importance of nutrients like calcium and proteins, data on which are presented later. Housewives and other users of the book would profit much by a perusal of these pages.

Recipes common to the whole country are presented in the beginning. The rest of the recipes have grouped under four regions – East, West, North and South of India. They are further sub – divided under each region as sweets and savoury preparations based on wheat and rise respectively.

An appendix at the end gives the Hindi equivalents of English names of common Indian foodstuffs.

Contents

 

  Preface ix
  Preface to the fourth edition x
  Introduction 1
  The need for food 2
1 Recipes common to all regions of the country 11
A Sweets  
1 RECIPES BASED ON WHEAT  
1 Barfi 11
2 Biscuits 11
i Sweet biscuits 11
ii Butter biscuits 11
iii Milk biscuits 12
3 Bun  
4 Cake  
i Plain cake 12
ii Semolina cake 12
5 Gulab Jamun 13
6 Halwa  
i Atta Halwa 13
ii Kesari 13
7 Jelebi 14
8 Paadurshah 14
9 Sponge cake 15
10 Surma ladoo 15
11 Toffee  
i Chocolate 15
ii Coconut 15
2 RECIPES BASED ON RICE 16
12 Kheer 16
13 Kheeer (without milk) 16
14 Sweet rice 17
B Savouries  
1 RECIPES BASED ON WHEAT 17
15 Bread 17
16 Meat puffs 17
17 Potato kachori 18
2 RECIPES BASED ON RICE 19
18 Cauliflower palao 19
19 Chewra 19
20 Ghee rice 20
21 Godhum pakora 20
22 Ompodi 20
23 Paapari 21
24 Plain khicheri 21
25 Red gram khicheri 22
26 Rice gruel 22
27 Vadi palao 23
28 Vatel 23
29 Vegetable biryani 24
II Recipes in common use in the Eastern region 24
A Sweets  
1 RECIPES BASED ON WHEAT 24
30 Choshi Peetha (Savain kheer) 24
31 Fried biscuits 25
32 Gujia 25
33 Pathi shapte 26
34 Peetha 26
2 RECIPES BASED ON RICE 26
35 Maalpua 26
36 Khicheri 27
B Savouries  
1 RECIPES BASED ON WHEAT 27
37 Mathi 27
2 RECIPES BASED ON RICE 28
38 Khicheri (with mutton) 28
39 Khicheri (with vegetable) 28
40 Pish pash 29
41 Rice chapatie 29
III Recipes in common use in the Western region  
A Sweets  
1 RECIPES BASED ON WHEAT 30
42 Bombay paka 30
43 Cheeroti 30
44 Gul poli 31
45 Karanji 31
46 Ladoo powder 32
47 Magmal puri 32
48 Milk cake 32
49 Mutkuli 33
50 Mutkuli ladoo 33
51 Nankhatai 33
52 Paaktali cheeroti 34
53 Puran poli 34
54 Satu kaa peeth 35
55 Shakerpara 35
56 Shakerpara chi wadi 35
57 Suji biscuits 35
58 Surat khaari 36
59 Sweet thalipeeth 36
2 RECIPES BASED ON RICE  
60 Adraswada 37
61 Anarasa 37
62 Banana vada 37
63 Kadhiele 38
64 Modak 38
65 Rice halwa 38
66 Rice lado 39
67 Shakerpara chi wadi 39
68 Zibrutenchi kheer 39
B Savouries  
1 RECIPES BASED ON WHEAT 40
69 Buttermilk cake 40
70 Ghawan 40
71 Savain uppuma 40
72 Thaalpeeth 41
73 Tikhet – mithachi karanjee 41
74 Uppuma 42
75 Wheat flour chakali 42
2 RECIPES BASED ON RICE  
76 Chewra 42
77 Dhokla 43
78 Dosai 43
79 Gharvada 43
80 Kanki 44
81 Kaya vada 44
82 Kharri bhaat 44
83 Khicheri (with curd) 45
84 Paankie 45
85 Poha 43
IV Recipes in common use in the Northern region  
A Sweets  
1 RECIPES BASED ON WHEAT  
86 Balushai 46
87 Churi 47
88 Goja 47
89 Halwa paratha 47
90 Jiggery roti 48
91 Jalebi 48
92 Kungania 48
93 Leepie 49
94 Maalpua 49
95 Nashasta 49
96 Panjiri 50
97 Pathura 50
98 Pura 50
99 Pinni 51
100 Seera 51
101 Shakarpara 51
102 Sohan halwa 52
103 Sweet dalia 52
104 Sweet mathi 52
105 Sweet roti 53
106 Sweet samosa 53
2 RECIPES BASED ON RICE  
107 Rice carrot kheer 54
108 Rice with jiggery 54
109 Rice phirni 54
110 Shri palao 55
B Savouries  
1 RECIPES BASED ON WHEAT 55
111 Chaat 55
112 Dalia 56
113 Ghee roti 56
114 Kachori 57
115 Khamiri roti 57
116 Maida paaper 57
117 Matheri 58
118 Milk puri 58
119 Pataro puri 58
120 Radish paratha 59
121 Samosa 59
122 Tomato loli 60
2 Recipes based on rice 60
123 Biryani 60
124 Kheecha  
V Recipes in common use in the Southern region  
A Sweets  
1 RECIPES BASED ON WHEAT 61
125 Ashgourd halwa 61
126 Badampuri 62
127 Banana bajji 62
128 Banana vadai 62
129 Barfi 63
130 Bengal gram payasam 63
131 Coconut tablets 64
132 Coconut vadai 64
133 Egg maida dosai 64
134 Gulabipoo 65
135 Kalkai 65
136 Khazoor 65
137 Paadarpeni 66
138 Papaya halwa 66
139 Rawa appam 67
140 Rawa putu 67
141 Surul puri 67
142 Sweet appam 68
143 Sweet iddli 68
144 Sweet poli 69
145 Sweet vadai 69
146 Watte appam 69
147 Wheat halwa 70
2 RECIPES BASED ON RICE 70
148 Adapradaman 70
149 Adirasam 71
150 Appam (sweet) 71
151 Awalosepodi 72
152 Chander kanta 72
153 Cheedai 72
154 Idiappam 73
155 Jack – fruit adai 73
156 Kolaputu 74
157 Konmpal 74
158 Neyyappam 74
159 Paalputu 75
160 Pachora 75
161 Pal (milk) kolkattai 75
162 Rice cake 76
163 Somasi (Sweet) 76
164 Sweet kalkattai 76
165 Tambittoo (Mavilakku mavu) 77
166 Watapu 77
167 Yela adai 77
B Savouries  
1 RECIPES BASED ON WHEAT  
168 Bhaath 78
169 Godhum dosai 78
170 Godhum pongal 78
171 Godhum tenkuzhal 79
172 Karpauri 79
173 Karam somasi 80
174 Karam khazoor 80
175 Kodbara 81
176 Maida dosai 81
177 Masala sosai 82
178 Masala iddli 83
179 Muruku 84
  Muruku 84
180 Poli (hot) 84
181 Rawa adai 84
182 Rawa dosai 84
183 Rawa vadai 85
184 Rawa pakora 85
185 Savain iddli 86
186 Shakarpara 86
187 Semolina roti 86
188 Suji vadai 87
2 RECIPES BASED ON RICE  
189 Adai 87
190 Appam 88
191 Black gram kolkattai 88
192 Broken rice roti 89
193 Coconut dosai 89
194 Canjeevaram iddli 89
195 Kodombutu 90
196 Kodballa 90
197 kunku 91
198 Lime rice 91
199 Muruku 92
200 Noy pongal 92
201 Onion dosai 93
202 Rice flour roti 93
203 Rice kolkattai 94
204 Saesame rice 94
205 Sour rice paka 94
206 Tattai 95
207 Thenguzhal 95
208 Uthappam 96
209 Yellu – podi anna 96
  Nutritive value of the recipes 98-107
  Appendix  
I Hindi names of common Indian foodstuffs 108-110
II Some Common Home Measures in use in India and their weight and volume equivalents 111

Sample Page


Item Code: NAK054 Author: Swaran Pasricha Cover: Paperback Edition: 2015 Publisher: National Institute of Nutrition Language: English Size: 9.5 inch x 7.5 inch Pages: 121 Other Details: Weight of the Book: 260 gms
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