Daab Malai Chena Kofta

Daab Malai Chena Kofta

Ingredients

• Cinnamon stick – 1inch
• Green Cardamom – 2
• Ginger Paste – 1 tbsp
• Sweet potato – 50 grams
• Carrot shredded – 50 grams
• Raisin – 10 grams
• Cashew – 20 grams
• Watermelon seed – 10 grams
• Fresh Tender Coconut – 50 grams
• Cottage cheese / Chena ( Home made) – 230 gms
• Ghee / White Butter – 30 gms
• Rock Salt – according to taste
• White Pepper – According to taste
• Jaggerey powder – 2 tsp
• Arrowroot Powder – 15 gms

Method

• Take about 230 grams of home made cottage cheese. Mix with it boiled sweet potato, shredded carrots, little sugar or Jaggery, rock salt & little white pepper powder. Mix very well with hand to obtain smooth consistency. Now add the arrowroot powder.
• Make into small round shaped dough. Insert I raisin in-between the dough. Keep on a plate
• Now take a non-stick pan. Put little (1-2 tsp) Ghee / white butter & shallow dry the balls in small batches so that it doesn’t break. Keep the balls in a serving dish.
• In that same pan add 2 more tsp of ghee / white butter. Add the cinnamon Stick, green cardomom ginger paste, broken cashews, watermelon seeds sautee for a small period of time. Switch off the gas and keep aside.
• In a small Jar of mixer grinder / food processor add the fresh tender coconut kernel. you can add little coconut water to make a smooth paste. keep aside
• Now the ingredients of the pan must have cooled down. Transfer it to the mixer grinder and make a smooth paste.
• In the same non-stick pan add 2 tsp of ghee / white butter. Add the cashew , ginger & seed paste. Sautee little.
• Now add the coconut paste. Simmer and cook little while covered.
• Add little sugar or jaggery & white pepper powder. Adjust salt & seasoning
• Pour the gravy on top of the prepared cottage cheese balls
• Garnish with coriander leaves if you want
• Serve with cooked barnyard millet / Samak Rice or kuttu or Buck wheat paratha (Add little curd while kneading the dough)

Serving- 4 servings

• calories / Serving – 267 kcal
• CHO – 1709 g
• Protein – 1403 g
• Fat – 16.1 g
• Vitamin A – 180%
• Vitamin C – 6.7%
• Calcium – 9.3 %
• Iron – 13.1%

Buckwheat atla / Kuttu atla
Paratha – 2 nos.

Ingredients

• 50 gram Buck wheat
• Hung curd – 10 grams
• Ghee – 1 tsp

Calories – 223 Kcal

• CHO – 36 g
• Protein – 7 g
• Fat – 7 g
• Total Meal Calorie – 490 Kcal
• CHO – 54 g, Fat – 23g, Protein – 2 .1 g

Same Meal with 1 cup cooked Samak rice

Total Calories – 417 Kcal

• CHO – 45 g
• Fat – 18 g
• Protein – 20 g

Brown sugar cinnamon
Sweet Potatoes

Serves – 6

• Ingredients
• 2 medium sweet potatoes (570 g)
• white Butter / Ghee – 10g
• Brown Sugar – 12g
• Cinnamon Powder – 1 tsp
• Honey – 30g

Preparation

• Preheat the oven to 4000 F or 2000 C. Line a baking sheet with aluminium foil & brush the Ghee / Butter.
• Dice Potatoes into 1/2 ” pieces. It doesn’t need to be perfect, but try to keep the size fairly consistent as it would enable even cooking.
• Add Potatoes to the baking sheet. Spray or brush Ghee / butter. Sprinkle brown sugar and cinnamon over top and then toss around and coat the potatoes evenly.
• Bake for 15 minutes then take out and drizzle the honey over top. Toss it around & bake for another 10 mins.

Total Calories / serving – 140 Kcal

• CHO – 22.1
• Fat – 5.6g
• Protein – 1.3 g
• Vitamin C – 19.2%
• Calcium – 2.7%
• Iron – 3.8%

This meal is for your healthy snacking.
you can add diced cucumber or any fruit to it and make it into a salad.

Stretch & Asana

Followed by Pranayama

Pranayama Schedule