प्रोटीन पावडरचे प्रकार - कोणासाठी कोणते योग्य

  

 प्रोटीन पावडरचे प्रकार – कोणासाठी कोणते योग्य?

आजकाल बाजारात अनेक प्रकारच्या प्रोटीन पावडर्स उपलब्ध आहेत. पण प्रत्येक प्रोटीन सर्वांसाठी योग्य असतेच असे नाही. आपल्या शरीराची गरज, वय, पचनशक्ती आणि जीवनशैली यानुसार योग्य प्रोटीन निवडणे खूप महत्त्वाचे असते.

 आता प्रोटीनचे प्रमुख प्रकार पाहू.

1.प्लांट प्रोटीन (Plant Protein)

हे प्रोटीन वनस्पतींपासून मिळते.

• स्रोत: - धान्ये, कडधान्ये, डाळी, मूग, चणा, मसूर, सोया, राजमा, हरभरा,बिया,भोपळ्याच्या बिया, सूर्यफूल बिया इत्यादी

प्लांट प्रोटीन हे Pea protein, rice protein, soy protein अशा पावडर स्वरूपातही मिळते 

• वैशिष्ट्ये: - प्लांट प्रोटीन पचायला तुलनेने हलके आणि फायबर जास्त असल्यामुळे पोटासाठी चांगले, शिवाय पूर्णपणे शाकाहारी 

कोणासाठी योग्य: - सर्वसामान्य लोक, डायबेटीक्स, वजन कमी करणारे, ज्यांना पचनाचा त्रास होतो अशा सर्वांसाठी प्लांट प्रोटीन योग्य.

2. व्हे प्रोटीन (Whey Protein)

हे प्रोटीन दुधापासून बनवले जाते.

वैशिष्ट्ये: - हे प्रोटीन शरीरात पटकन शोषले जाते. खास करून स्नायूंच्या वाढीसाठी उपयुक्त

व्हे प्रोटीन मध्ये तीन प्रकार दिसतात.

1.Concentrate - या प्रकारात 70–80%प्रोटीन असते. सर्वसामान्य व्यक्तीसाठी इतक्या प्रोटीनची गरज नसते, हे जिम किंवा फिटनेस करणाऱ्यांसाठी योग्य.

2. Isolate - या प्रकारात 90%+ प्रोटीन असते, खेळाडू किंवा जिम करणाऱ्यांसाठी योग्य, सर्वसामान्य लोकांसाठी हे गरजेचे नाही.

3. Hydrolysate - हायड्रोलाइज्ड प्रोटीन - हे खूप पटकन शरीरात जाते. प्रोफेशनल अ‍ॅथलीट्स किंवा सर्जरीनंतर recovery साठी दिले जाते. सर्वांसाठी आवश्यक नाही. तुलनात्मक दृष्ट्या महागही असते.

सर्वसामान्य व्यक्तीसाठी काय योग्य?

घरगुती प्लांट प्रोटीन, मोड आलेली कडधान्ये डाळी, कडधान्ये, बिया इत्यादि .

नैसर्गिक अन्नातून मिळणारे प्रोटीन हेच सर्वात सुरक्षित प्रोटीन आहे.

थोडक्यात म्हणजे

“महाग प्रोटीन म्हणजेच चांगले प्रोटीन” असं समजायचं कारण नाही. 

आपल्या स्वयंपाकघरात असलेले कडधान्य, बिया आणि धान्ये यामध्येच आपल्या शरीरासाठी योग्य प्रोटीन दडलेले आहे. अर्थात हे जरी खरे असले तरी अन्नातून - विशेषतः शाकाहारी अन्नातून पुरेशा प्रमाणात प्रोटीन मिळतेच असे नाही. त्यामुळे थोडे अतिरिक्त प्रोटीन रोज घेणे गरजेचे आणि नक्कीच फायदेशीर ठरते.

 पुढच्या भागात कोणते प्रोटीन कोणासाठी योग्य, कोणी आणि किती घ्यायचे इत्यादी गोष्टींची सविस्तर माहिती घेऊ.

अतिरिक्त प्रोटीन किती आणि कधी घ्यावं

 🌿 अतिरिक्त प्रोटीन कधी आणि किती घ्यावं? 

आपण पाहिलं की आपल्याला रोज किती प्रोटीन आवश्यक असतं.

पण आता प्रश्न येतो — अतिरिक्त प्रोटीन कोणी घ्याव, कधी घ्याव आणि त्याची खरंच गरज असते का ?

सगळ्यांनाच अतिरिक्त प्रोटीनची गरज असते असे नाही पण काही परिस्थितीत शरीराला अतिरिक्त प्रोटीनची गरज भासते: उदा -

 • व्यायाम किंवा जास्त शारीरिक हालचाल असल्यास - स्नायूंची झीज भरून काढण्यासाठी

• वय वाढल्यावर - शरीराचे झीज भरून निघावी आणि स्नायू कमी होऊ नयेत म्हणून

•मधुमेह असताना - ताकद टिकवण्यासाठी आणि थकवा कमी करण्यासाठी

• आजारीपणातून उठल्यावर - शरीर लवकर recover होण्यासाठी

आणि 

• विशेषतः शाकाहारी लोकांसाठी - कारण शाकाहारातून मिळणाऱ्या प्रोटीनच प्रमाण थोडं कमी आणि गुणवत्ताही(quality) थोडी कमी असू असते, त्यामुळे अनेक वेळा शरीराला आवश्यक तेवढं प्रोटीन मिळू शकत नाही. अशा वेळी थोडं अतिरिक्त प्रोटीन घेणं फायदेशीर ठरत. पण अतिरिक्त म्हणजे किती ? 

तर -

सर्वसाधारण व्यक्तीसाठी दररोज साधारण 10–15 ग्रॅम अतिरिक्त प्रोटीन घेणं आवश्यक आणि पुरेस असत.

जास्त प्रोटीन घेतलं तर?

पचनावर ताण येऊ शकतो

किडनीवर ताण पडू शकतो (विशेषतः आधीपासून त्रास असेल तर).

“जास्त प्रोटीन म्हणजे जास्त फायदा” असं नाही" 

अतिरिक्त प्रोटीन घेताना शक्यतो नैसर्गिक स्रोतांना प्राधान्य द्यावे आणि जर जेवणातून पुरेसं प्रोटीन मिळत नसेल, तर विश्वासार्ह प्रोटीन पूरक (supplement) वापरण्याचा विचार करावा.

 पुढच्या भागात आपण जाणून घेऊ प्रोटीनचे नैसर्गिक स्त्रोत

दररोज किती प्रोटीन आवश्यक

 🌿 आपल्याला दररोज किती प्रोटीन आवश्यक आहे?

आपण प्रोटीन किती महत्त्वाचं आहे हे पाहिलं…पण आता प्रश्न येतो — आपल्याला रोज किती प्रोटीन घ्यायला हवं? याचे उत्तर तुमचं तुम्हीच काढू शकता.

साधारणपणे,आपल्या वजनाच्या प्रति किलोमागे 0.8 ते 1 ग्रॅम प्रोटीन आवश्यक असतं.

उदाहरणार्थ:जर तुमचं वजन 60 किलो असेल,तर तुम्हाला दिवसाला अंदाजे 48 ते 60 ग्रॅम प्रोटीन आवश्यक आहे.  अर्थात वेगवेगळ्या गटांसाठी प्रोटीनची गरज वेगवेगळ्या कारणासाठी कमी जास्त असू शकते. 

उदाहरणार्थ

 लहान मुलं (growth साठी): शरीर वाढत असल्यामुळे प्रोटीन खूप महत्त्वाचं, साधारण 1 ग्रॅम प्रति किलो

 स्त्रिया: दैनंदिन आरोग्यासाठी आणि हार्मोन्स संतुलनासाठी अंदाजे  0.8 ते 1 ग्रॅम प्रति किलो

 पुरुष: स्नायू टिकवण्यासाठी आणि ताकद वाढवण्यासाठी -0.8 ते 1 ग्रॅम प्रति किलो (व्यायाम असेल तर जास्त)

ज्येष्ठ नागरिक: वय वाढल्यावर स्नायू कमी होऊ नयेत म्हणून 1 ते 1.2 ग्रॅम प्रति किलो

गर्भधारणा आणि डिलिव्हरीनंतर: बाळाच्या वाढीसाठी प्रोटीन अत्यंत महत्त्वाचं त्यामुळे नेहमीपेक्षा जास्त प्रोटीन आवश्यकआणि डिलिव्हरीनंतरही (विशेषतः स्तनपान करताना): आईच्या शरीराची झीज भरून काढण्यासाठी आणि बाळासाठीप्रोटीनची गरज अजून वाढते

एक महत्त्वाची गोष्ट -एकाच वेळी खूप प्रोटीन घेण्यापेक्षा दिवसातून योग्य प्रमाणात विभागून घेणं जास्त फायदेशीर

थोडक्यात

योग्य प्रमाणातील प्रोटीन = ताकद, ऊर्जा, चांगलं आरोग्य 

🌼 उद्या आपण पाहूया - अतिरिक्त प्रोटीनची गरज 

प्रोटीन ची खरी ओळख आणि महत्त्व

 🌿 प्रोटीन म्हणजे नेमकं काय?

आपण रोज “प्रोटीन घ्या” असं ऐकतो, पण प्रोटीन म्हणजे नेमकं काय?

प्रोटीन हा आपल्या शरीरासाठी अत्यंत महत्त्वाचा घटक आहे.

तो लहान लहान घटकांपासून (अमिनो आम्लांपासून) बनलेला असतो. ही अमिनो आम्ले म्हणजे शरीराच्या बांधकामासाठी लागणारी “वीट” आहेत असं समजा.

आपल्या शरीरातील स्नायू, त्वचा, केस, नखं, तसेच अनेक अवयव — हे सगळं प्रोटीनपासून तयार होतं.

🌼 प्रोटीनची मुख्य कामं:

स्नायू मजबूत ठेवणे आणि वाढवणे

शरीराची झीज भरून काढणे (repair work)

शरीराला ताकद आणि ऊर्जा देणे

रोगप्रतिकारशक्ती वाढवणे (immunity मजबूत करणे)

हार्मोन्स आणि एन्झाईम्स तयार करण्यात मदत करणे

आपण रोज चालतो, काम करतो, व्यायाम करतो — या सगळ्यात शरीरात थोडीफार झीज होत असते. ही झीज भरून काढण्याचं महत्त्वाचं काम प्रोटीन करतं.

विशेषतः वय वाढल्यावर शरीरात प्रोटीन शोषण्याची क्षमता कमी होते, त्यामुळे योग्य प्रमाणात प्रोटीन घेणं अधिक गरजेचं होतं.

तसंच, मधुमेह असलेल्या व्यक्तींमध्ये स्नायूंची ताकद टिकवण्यासाठी प्रोटीन खूप महत्त्वाचं असतं.

म्हणूनच आपल्या रोजच्या आहारात प्रोटीनचा समावेश असणं अत्यावश्यक आहे.

🌼 उद्या आपण पाहूया — आपल्याला दररोज किती प्रोटीन आवश्यक असतं?

रामनवमी विशेष - न्यूट्रीनेस्ट प्रोटीन पावडर च्या प्रवासाची सुरुवात

🌼 रामनवमीच्या शुभ मुहूर्तावर एक नवीन सुरुवात 🌼

नमस्कार 🙏

आज रामनवमीच्या पवित्र दिवशी मी एक नवीन प्रवास सुरू करत आहे —

आरोग्यदायी जीवनशैलीकडे नेणारा आणि योग्य पोषणाची माहिती देणारा.

गेली अनेक वर्षे मी आहार, विशेषतः दैनंदिन जीवनात रोजच्या आहारात प्रोटीनचे महत्त्व, याचा अभ्यास करत आहे. आजकालच्या धावपळीच्या जीवनात आपल्या आहारात प्रोटीनची कमतरता मोठ्या प्रमाणावर दिसून येते. याचा परिणाम थकवा, स्नायूंची कमजोरी, वजनात वाढ, आणि विशेषतः मधुमेहासारख्या आजारांवर होतो.

याच पार्श्वभूमीवर मी घरच्या घरी एक विशेष शाकाहारी प्रोटीन पावडर तयार करत आहे.

ही पावडर पूर्णपणे नैसर्गिक घटकांपासून बनवलेली असून, शरीराला आवश्यक पोषण देण्याचा माझा प्रयत्न आहे.

या ब्लॉगच्या माध्यमातून मी तुम्हाला पुढील गोष्टी सांगणार आहे:

👉 प्रोटीनचे आपल्या शरीरातील खरे महत्त्व

👉 कोणत्या वयात किती प्रोटीन आवश्यक आहे

👉 मधुमेहींसाठी योग्य आहार आणि प्रोटीनचे स्थान

👉 माझ्या प्रोटीन पावडरमधील प्रत्येक घटकाचा उपयोग

👉 घरच्या घरी हेल्दी ड्रिंक्स आणि रेसिपीज

👉 आणि सर्वात महत्त्वाचे — सोप्या भाषेत, रोजच्या आयुष्यात वापरता येईल अशी माहिती

माझा उद्देश फक्त प्रोटीन पावडर विकणे नाही,

तर प्रत्येकाला योग्य माहिती देऊन त्यांना स्वतःच्या आरोग्याची काळजी घेण्यास सक्षम करणे हा आहे.

तुमचा पाठिंबा आणि प्रेम मिळत राहो, हीच अपेक्षा 🙏

धन्यवाद!

— सुधा कुलकर्णी

RAS - MALAI

RAS - MALAI (Sweet made with paneer and milk)



Mode - Microwave
Time - preparation -30 minutes, microwave - 45 minutes , total time - 2 hours
Utensils - 1 big microwave safe glass bowl and 1 big flat microwave safe glass pan

Ras malai is made in 3 steps.
(1) Making Paneer, (2) Making Rasgullas, (3) Making Ras malai's milk.

Ingredients -

(1) For paneer - 1/2 liter cow's milk, 1/4 tsp citric acid, 1 tbsp water
(2) For rasgullas - paneer of 1/2 liter milk, 1/2 cup sugar, 1 tsp - (extra) sugar, cups water
(3) For milk - 1/2 liter milk, 1/2 cup sugar, 2 tbsp milk powder, 1/2 tbsp corn floor, cardamom powder, kesar(safran strands), chopped pistas and almonds

Procedure -

(1) Making paneer -
1. Boil milk, cool and remove cream (malai) on it. Then microwave this fat less milk on high power for 6 - 7 minutes to boil it again.
2. Dissolve citric acid in 1 tsp water and pour this mixture in boiling milk, Stir clockwise and anticlockwise 3 times with spoon, keep covered for 5 minutes till milk gets curdled and paneer is separated.
3. Now spread a cloth piece on a large strainer, pour curdled milk on it. Pour some water on it and stir it with spoon to wash paneer. Now gather the cloth, squeeze it and remove most of the water. Remove paneer from cloth and take it in mixer jar.
4. Slowly blend paneer in mixer to make it smooth

(2) Making Rasgullas -
1. Mix 1 tsp sugar in paneer and make small or flat round balls.
2. Take 3 cups water and 1/2 sugar in a large flat microwave safe glass pan. Microwave on high power for 5 to 6 minutes (till it starts boiling).Stir and dissolve sugar completely.
3. Add paneer balls in boiling sugar syrup, cover and microwave first on high power for 3 minutes, then on medium power for 5 minutes. Remove from oven after 5 minutes standing time. Spongy Rasgullas are ready now.

(3) Making milk -
1. Take one cup milk from ras malai's milk and keep aside. Boil remaining milk in microwave on high power for 5 to 6 minutes.
2. Mean while mix milk powder, sugar and cornfloor in the milk which is kept aside. Stir well to make fine paste and mix it in boiling milk. Cook it on medium power for for 5 to 6 minutes. Mix cardamom powder, kesar(safran strands), chopped pistas and almonds in it. Milk is ready.
3. Take one rasgulla on a spoon, squeeze it lightly with another spoon to remove water in it, then put it in prepared milk. Put all rasgullas in milk like this. Keep it in fridge for 3 to 4 hours and then serve.

Aai's special tips -
(1) For rasgullas use only cow's milk for making paneer .
(2) This ras malai's milk can be used for making KULFI.
(3) Veriation - Mix some mango pulp in rasmalai's ready milk for MANGO RASMALAI

BAINGAN BHARTA

BAINGAN BHARTA (My own easy technique)
Mode - Microwave
Time - preparation -20 minutes, microwave -15 minutes
Utensils - (1) Microwave safe big glass bowl

Ingredients -
(A) 1 baingan (Egg plant)- about 250 to 300 grams
(B) 2 tbsp oil, 1 tbsp finely chopped garlic, 1 tsp finely chopped green chilly, 2 cups finely chopped onion,
(C) 2 cups finely chopped tomato, salt - red chilly powder to taste, kashmiri mirch powder ( for colour), 1/4 tsp garam masala,
(D) finely chopped coriander

Procedure -
(1) Remove stem of egg plant, wash and give 4-5 slits on it with knife. Apply oil oll over and microwave on high power for 4 minutes. Turn and microwave again on high power for 2 minutes. Now hold this cooked egg plant in tong and burn it's outer skin on gas flame. Burn completely, it will take 3 -4 minutes time. Then cover and keep aside for 10 minutes. Now put it in plenty of water and remove all burnt skin and mash it.
(2) In a glass bowl take oil, onion, garlic, green chilly. Mix and microwave covered on high power for 2 minutes. Then mix tomato, salt - red chilly powder, kashmiri mirch powder and garam masala. Microwave covered on high power for 6 to 8 minutes. Mix mashed egg plant in it and Microwave covered on high power for 2 minutes. Mix half coriander in it.
(3) Garnish with remaining coriander and serve hot (with paratha or Roti)

Aai's special tips -
(1) Use microwave for cooking and gas stove for burning outer skin of egg plant. This is a best combination and gives nice smoke effect.
(2) It is easy to remove burnt skin of egg plant in water.

HAKKA NOODLES

HAKKA NOODLES

Tuesday, 13 september 2007
HAKKA NOODLES - MY OWN QUICK EASY TECHNIQUE
Mode - Microwave
Time - preparation -20 minutes, microwave -12 minutes
Utensils - (1) Microwave safe big glass bowl

Ingredients -
(A) 100 grams Hakka Noodles ( soaked in plenty of water for 15 to 20 minutes)
(B) Vegetables - shredded carrot, capsicum, cabbage, onion - 2 cups alltogather
(C) 1 tbsp sesame oil, 1 tbsp finely chopped onion, 1 tsp finely chopped garlic, 1/2 tsp finely chopped ginger, 1 tsp finely chopped green chilly
(D) salt-sugar to taste, ajinomoto - 1 pinch, 1/4 tsp pepper powder, 1 tsp soy sauce, 1 tsp vinegar

Procedure -
(1) Remove almost all the water from noodles, keep only about 1 cup in it, add 1 tsp oil and little bit salt. Cover and microwave on high power for 4 minutes. Stir in between after 2 minutes with fork to avoid sticking noodles. Remove from oven, pour fridge water in it to prevent further cooking. Then strain all water, mix 1 tap oil in it and keep aside.
(2) In the same bowl take oil, finely chopped onion, garlic, ginger, green chilly. Mix and microwave covered on high power for 2 minutes. Then mix all vegetables, salt, ajinomoto, pepper powder, soy sauce and vinegar. Spray some water on it and microwave covered on high power for 3 to 4 minutes.
(3) Add cooked noodles in it, mix well with fork, Spray some water and microwave covered on high power for 2 to 3 minutes. After 3 minutes standing time, remove from oven.
(4) Garnish with spring onion. Serve hot with hot garlic sauce.

Aai's special tips -
(1) Do not cook noodles too hard or too smooth, cook just nice.
(2) Use olive oil, more vegetables and avoid aginomoto to make the dish more healthy

Tuesday, 13 september 2007
UKADICHE MODAK (GANESH FESTIVAL SPECIAL COCONUT SWEET)
Mode - Microwave
Time - preparation -15 minutes, microwave -2 + 5 minutes
Utensils - (1) Microwave safe glass bowl (2) Flat glass dish (3) Microwave steamer
Ingredients -
(A) For stuffing - 2 cups fresh greated coconut, 1 cup jaggery(gud), 1 tsp roasted poppy seeds(coursly crushed), 1/2 tsp cardamum powder, 1/2 tsp nutmeg powder, 1 tsp rice flour, (rasins-cashew nuts-almonds - optional)
(B) For covering - 1 cup rice flour, 1 cup water, 1 tsp makkhan(butter), 1/4 tsp salt, 1/2 tsp sugar
(C) For moulding - little refined oil and water
Procedure -
(1) STUFFING - Mix coconut and jaggery(gud) in a glass dish, microwave covered on high power for 2 minutes. Remove from oven after 2 minutes and mix remaining ingredients in it.
(2) COVERING - Take water, sugar, salt and makkhan(butter) in a glass bowl. cover and microwave on high for 1 to 2 minutes till water starts boiling. Mix rice flour in it, spray water on it, cover and again microwave on medium power for 2 minutes.
(3) KNEADING - After 2 minutes remove from oven, knead in processer or by hands to make a smooth dough.
(4) MOULDING - Make 7 equal portions of stuffing and dough. Take one portion of dough, make a round ball, gently pressing the centre of the ball using thumb make a cup of the ball, place one portion of the stuffing in it, shape and close modak as shown in the picture. Mould all remaining modaks in the same way.
(5) STEAMING - In a microwave steamer take 1/4 cup water. Keep the mesh in it, dip each modak in water and keep in steamer. Now cover and microwave on medium power for 5 to 6 minutes. After 2 minutes standing remove from oven. Modak sweet is ready. Serve hot with ghee.

Aai's special tips -
(1) For making coloured modak -mix seperately red, yellow, green, orange (edible) colours in very small quantity of dough. Put thease small coloured balls seperatly on white ball and mould modak.
(2) Do not oversteam modak. Modak will become hard by overcooking.
(3) Easy way for moulding - flatten dough ball(like puris), put stuffing in the centre and mould modak.

Posted by sudha kulkarni
Labels: ukadiche modak, coconut and rice sweet

Chole -Bhature

MALAI PEDHA - (Sweet made from Paneer, Mawa and Sugar)

Mode - Microwave
Time - preparation -10 minutes, microwave -5 minutes
Utensils - (1) microwave safe glass bowl

Ingredients -
(1) 1 cup Paneer (cottage cheese), 1/2 cup Khava (mava), 1/2 cup powdered sugar
(2) Saffron strands, shredded Badam (almonds)-Pista (pistachios), Charoli, Milk powder

Procedure -
(1) Mix paneer, mawa and sugar and make a smooth paste in mixer. Microwave it in a glass bowl on high power for 2 -3 minutes.
(2) Stir in between after each minute. As the mixture starts becoming dry and bubbles appear on surface of the mixture, stop microwave.
(3) Add saffron to the mixture. Keep stirring.
(4) When the mixture becomes sufficiently dry and smooth, kneed well to make a smooth dough. Add milk powder if necessary.
(5) Make small round PEDHAS. Press gently a pinch of Badam-Pista shreds and Charoli on each Pedha.

Aai's Special tips -
(1) Make Paneer of cow milk at home. Cow milk paneer is smooth and soft, which makes Pedha smooth and soft
.(2) If mawa is not available, use full cream milk powder instead.

MALAI PEDHA - (Sweet made from Paneer, Mawa and Sugar)

Mode - Microwave

Time - preparation -10 minutes, microwave -5 minutes

Utensils - (1) microwave safe glass bowl

Ingredients -
(1) 1 cup Paneer (cottage cheese), 1/2 cup Khava (mava), 1/2 cup powdered sugar
(2) Saffron strands, shredded Badam (almonds)-Pista (pistachios), Charoli, Milk powder

Procedure -
(1) Mix paneer, mawa and sugar and make a smooth paste in mixer. Microwave it in a glass bowl on high power for 2 -3 minutes.
(2) Stir in between after each minute. As the mixture starts becoming dry and bubbles appear on surface of the mixture, stop microwave.
(3) Add saffron to the mixture. Keep stirring.
(4) When the mixture becomes sufficiently dry and smooth, kneed well to make a smooth dough. Add milk powder if necessary.
(5) Make small round PEDHAS. Press gently a pinch of Badam-Pista shreds and Charoli on each Pedha.

Aai's Special tips -
(1) Make Paneer of cow milk at home. Cow milk paneer is smooth and soft, which makes Pedha smooth and soft.
(2) If mawa is not available, use full cream milk powder instead.

* This is a special Marathi sweet for Marathi and Hindu New Year. So give this to everybody and celebrate HAPPY GUDHI PADWA.

PURAN-POLI (HOLI POURNIMA Special)

PURAN-POLI - (A holy sweet- Naivedya- made with Gram Dal and Sugar)

Mode - Microwave

Time - preparation -25 minutes, microwave -5 minutes

Utensils - (1) microwave safe flat glass bowl
(2) flat round rolling board tied (tight) with malmal cloth, rolling pin

Ingredients -
A - For Puran
1 cup gram dal, 1 cup gud or sugar, 1 tsp cardamom powder, 1 tsp nutmeg powder

B - For dough
1 cup wheat flour + 1 tbsp gram flour + 1/4 tsp salt + 1/4 cup oil

Procedure -
A - For making puran
(1) Soak gram dal in 2 cups of water in a glass bowl for 1 to 2 hours. Cover bowl with cling film tightly, make two small slits on cling film (to release the excess steam).
(2) Microwave first on high power for 5 minutes and then on medium power for 10 to 12 minutes. Stand for 5 minutes and then remove from oven. Cool.
(3) Add gud or sugar and make fine paste in mixer. Take the paste in the same bowl.
(4) Microwave on high power for 4 minutes, stir and again microwave on high power for 2 to 3 minutes. As the mixture starts becoming dry and bubbles appear on surface of the mixture, stop microwave.
(5) Cool the mixture. Add cardamum and nutmeg powders and keep covered.
B - For making dough
(1) Add water to flour mixture and make a smooth and slightly loose dough. Keep covered for 30 minutes.
(2) Add salt and oil and kneed it well.
C - Making Puranpoli
(1) Make 5 or 6 equal portions of puran and dough each. Take one portion of dough and make it flat on the palm, stuff one portion of puran in it and cover with dough from all sides.
(2) Make poli with gentle and light rolling. Roast poli on gas stove on hot griddle. Use medium heat and roast on both sides on light golden colour. Serve hot with Saajuk tup (Asli Ghee).

Aai's Special tips -
(1) For a large quantity, it is convenient to cook dal in pressure cooker on gas stove and after making paste with gud/sugar, cook in microwave.
(2) Making puranpoli is a very delicate task. Be very patient and gentle while making it.

COCONUT VADI (Indian sweet made with fresh coconut)

Mode - Microwave

Time - preparation -10 minutes, microwave -5 minutes

Utensils - (1) microwave safe glass bowl

Ingredients -
(1) 2 cups fresh grated coconut + 1.5 cup sugar + 1 tbsp milk + cardamom powder + saffron (if desired)

Procedure -
(1) Mix all ingredients and make smooth paste in mixer. Take it in a glass bowl and Microwave on high power for 2 minutes.
(2) Stir and again microwave on high power for 2 minutes. As the mixture starts becoming dry and bubbles appear on surface of the mixture, stop microwave.
(3) Cool the mixture. Keep stirring in-between.
(4) When the mixture becomes sufficiently dry and smooth, roll into 1 cm. thick layer.
(5) Cut in square shaped pieces. Coconut vadi is ready.

Aai's Special tips -
(1) If Khoya is added to the mixture while making paste, you will get nice coconut barfi.
(2) If carrot or beetroot is added in equal quantity while making paste (1 cup coconut +1 cup carrot), vadi will be more nutritious and colorful.
(3) You can add Mango juice (Aamras) or Tomato juice, but first reduce some water in the juice by micro waving juice for 4-5 minutes, and then add this thick pulp while making paste.

Rawa/Sooji LADOO (Indian sweet made with semolina)

Mode - Microwave

Time - preparation -10 minutes, microwave - 5+5 minutes

Utensils - (1) Microwave safe glass bowl
(2) Small glass dish

Ingredients -
(1) 2 cups fine rawa (semolina) + 1 tbsp melted ghee
(2) 1 cup fresh grated coconut
(3) 1and a half cups sugar + 1 cup water
(4) Cardamom powder, resins, 1 tsp ghee

Procedure -
(1) Mix rawa and ghee thoroughly in a glass bowl. Microwave on high power for 4 to 5 minutes. Stir in-between after 2-1-1 minute intervals. Roast on light golden yellow color. Keep aside.
(2) In a small glass dish, microwave coconut on high power for 1 minute, stirring once in-between after 30 seconds.
(3) Mix water and sugar in bowl and microwave on high power for 3 minutes, stir to dissolve sugar and microwave again for 1 to 2 minutes. Syrup should be just slightly sticky. Check stickiness with thumb and index finger.
(4) Mix rawa, coconut, cardamom powder, resins and remaining ghee together. Mixture will be very loose at first. Keep it aside for cooling. After 3-4 hours when it becomes dry but soft enough, roll into small round ladoo. (This mixture should make 10 to 12 ladoo.)

Aai's Special tips -
(1) Use only glass utensils, not plastic.
(2) Coconut can be substituted by 1 cup khoya. Microwave it for one minute, stirring once in-between.
(3) If sugar syrup becomes too sticky, sprinkle some water to adjust its consistency and then mix rawa, coconut and remaining things.
(4) If the ready mixture becomes too hard to make ladoo, sprinkle some water on it, microwave on high power for 20 to 30 seconds. It will become soft again.

KAJU-KATLI (Indian sweet made with Cashew nuts)

Mode - Microwave

Time - preparation -10 minutes, microwave -5 minutes

Utensils - (1) Microwave safe glass bowl
(2) Flat rolling board & rolling pin, knife (for cutting)

Ingredients -
(1) 1 cup Cashew nut Powder + 1/2 cup khoya + 1 tbsp milk + 3/4 cup powdered sugar
(2) Rose essence, extra Cashew nut powder, warkh

Procedure -
(1) Mix all ingredients given in (1) in a bowl. Microwave on high power for 2 minutes.
(2) Stir and again microwave on high power for 2 minutes. As the mixture starts becoming dry and bubbles appear on surface of the mixture, stop the heat.
(3) Cool the mixture. Keep stirring in-between.
(4) Mix rose essence, Add some more cashew nut powder (if required) and knead well to make smooth dough. Roll with a rolling pin in a thin layer.
(5) Cut the pieces in diamond shape. Spread warkh on it. Kaju-katli is ready.

Aai's Special tips -
(1) You can use milk powder instead of khoya or even khoya can be omitted.
(2) Badam or Pista katli is made like kaju-katli using almond or pistachio powder.

BHARALI WANGI (Marathi style STUFFED EGGPLANTS)

Mode - Microwave

Time - preparation -15 minutes, microwave -10 minutes

Utensils - microwave safe glass or plastic flat base bowl with lid

Ingredients -
(1) 8-10 small eggplants
(2) Stuffing - 1 cup finely chopped onion + 1 tbsp fresh grated coconut + 1 tbsp roasted groundnut powder + 1 tbsp chopped coriander + 1/2 tsp chopped garlic + 1 tbsp goda masala + salt + chilly powder + Jaggery/sugar as per taste
(3) 1 tbsp Tadka (mustard seeds cracked in hot oil with asafetida and turmeric powder)
(4) Chopped coriander and fresh greated coconut for garnishing

Procedure -
(1) Cut the stems of eggplants and give slits in cross lengthwise.
(2) Prepare stuffing by mixing all the ingredients given in (2) above.
(3) Stuff the mixture in both slits and keep all stuffed eggplants in bowl in single layer.
(4) Spread Tadka and 1/2 cup water over them and cover. Microwave 5 minutes on high power, then 5 minutes on low power (30%). Let stand for 5 minutes.
(5) Take out from oven and garnish with chopped coriander and greated coconut.

Aai's Special tips -
(1) Do not use too much water while cooking, water increases cooking time and decreases nutrients. For making gravy, boil 1 cup water in a separate small bowl and add to cooked vegetable.
(2) Slow cooking method (cooking first on high power and then on medium or low power) is much more appropriate for Indian style – especially Marathi style cooking. Cooking this way, rice or vegetables cook soft and tender and delicious.

4 MINUTES INSTANT DHOKLA (All time favorite Indian snack)

Mode - Microwave

Time - preparation -10 minutes, microwave -4 minutes

Utensils - (1) microwave safe plastic mould (4 to 5 inch height) of appropriate size.
(2) Big mixing bowl, wire whisk, knife etc.

Ingredients -
(1) 1 cup gram (chana) flour, 1 tsp corn flour or rava(samolina), sugar and salt to test, 1/2 pinch of lemon yellow color
(2) 1 cup water, 1/2 tsp citric acid, 1/4 tsp sodium bi carbonate
(3) 1 tbsp. TADKA (mustard seeds and cumin seeds cracked in hot oil with asafetida and curry leaves added to it)
(4) 1/2 cup water, 1 tsp sugar
(5) chopped coriander and grated coconut for garnishing

Procedure –
(1) Mix all ingredients given in (1) in a big mixing bowl.
(2) From measured (1 cup) water, take out 2 tbsp each in 2 small bowls. Add remaining water to flour mixture. Mix thoroughly with wire whisk. There should be no lumps.
(3) Dissolve citric acid in one small bowl and pour it in the mixture. Mix with wire whisk.
(4) Dissolve soda in another small bowl and pour it in the mixture. Mix with wire whisk. Mixture will become foamy. Transfer it in greased plastic mould (1/3 mould should be filled). Microwave on high power for 3 minutes. Let stand for 2 minutes.
(5) Cool, remove Dhokla from mould, cut into pieces, spread TADKA + sugar + water mixture on it, garnish with coconut and coriander. Mix lightly. Dhokla is ready to serve.

Aai's Special tips -
(1) Never make TADKA in microwave, make it on gas stove in a small tadka pot (butti).
(2) Since Dhokla is very tricky to make, follow each instruction carefully. Use plastic flat base mould, proper measuring cups, spoons etc. Measure correctly, give proper microwave time and power. Then your Dhokla will be fantastic.

HEALTHY AND NUTRITIOUS TOMATO SOUP (Aai's special)

Mode - Microwave

Time - preparation -5 minutes, microwave -10 minutes

Utensils - microwave safe glass bowl

Ingredients -
(1) 4 medium size tomatoes (cut into halves)
(2) 1 small piece of each - carrot, onion, beetroot, pumpkin, gourd etc.
(3) 1 tbsp whole wheat flour, 7-8 pepper corns, 2-3 cloves of garlic pods (unpeeled), Salt, sugar
(4) 1 tsp butter and fresh crushed pepper for garnishing

Procedure -
(1) Microwave tomatoes, carrot, onion, pumpkin, gourd and beetroot in a glass bowl on high power for 5 minutes.
(2) Cool and add wheat flour, pepper corns, garlic pods, salt and sugar. Blend to make a fine paste. Do not add extra water.
(3) Strain the mixture in same bowl. Add 1 tsp butter. Microwave on high power for 3-4 minutes. After the flour is cooked, the mixture will look like a thick sauce.
(4) Add 2-3 cups water (as per desired thickness). Microwave on high power for 2-3 minutes, just to boil.
(5) Stand for 2-3 minutes and then remove from oven.
(6) Garnish with crushed fresh pepper and butter. Serve hot.

Aai's Special tips -
(1) Do not use water while cooking, Water increases cooking time and decreases the nutrients.
(2) Instead of wheat flour, mix one or two bread slices while making paste; it will save time and soup will be tastier.
(3) This soup concentrate (without adding water) can be kept in deep fridge for several days. Any time, just add water and microwave few minutes to boil. Soup is ready to serve.

INDIAN STYLE CORN SNACK

Mode - Microwave

Time - preparation -10 minutes, microwave -10 minutes

Utensils - microwave safe glass or microwave safe cooking plastic bowl with lid

Ingredients -
(1) 2 cups grated corn and 1/2 cup corn kernels
(2) 1 tbsp. TADKA (mustard seeds and cumin seeds cracked in hot oil with asafetida and Turmeric powder added to it)
(3) Green chilly and fresh curry leaves
(4) Sugar, salt, lemon juice as per test
(5) chopped coriander and grated coconut for garnishing

Procedure -
(1) Mix all ingredients in bowl except coriander and coconut.
(2) Microwave on high power for 4 to 5 minutes.
(3) Stir well, spray some water on it, cover and microwave on medium power for 3 to 4 minutes.
(4) Give standing time of 2-3 minutes and then remove from oven.
(5) Corn snack is ready. Garnish and serve hot.

Aai's Special tips -
(1) Never make TADKA in microwave, make it on gas stove in a small tadka pot (butti).
(2) 1/2 cup soaked soybeans can be added while grating corn to make the snack more nutritious.