Monday, September 7, 2009

KHMS Health Club
Blog address: Khmshealthlifestyle.blogspot.com

Our Motto
To remain fit, don’t just sit
Dear Parents,
‘Healthy Alternatives” our Health Club has taken up an initiative to inform the mothers about some healthy recipes and cooking methods. We hope that you will be benefited out of it. A small effort at our point can change the Nutritional Level of our children and good nutrition is the base of good health.
HEALTHY PACKED LUNCH FOR KIDS
Cooking Time 5-10 min ,calorie value: approx.350 kcal, fat:10-15%

COLORFUL CHEELA (Serving Size:2)
Finely chop veggies like carrot, spinach, broccoli etc. Mix them with 2 tbs besan and 1tbs atta and make it into better consistency. Add spices to taste. Prepare cheela in non-stick pan.

WHEAT BREAD KEBABS (Serving Size:4)
Saute finely chooped carrot, capsicum, cabbage, cauliflower and beans. Add spices to taste. Cut 2 wheat bread slices into horizontal pieces and apply a layer of white butter over it. Put the sauted veggies over the pieces and roll them. Hold them with the help of tooth pick. Grill these kababs in a pre-heated oven(150C) For 15 minutes.


IDLI BURGER (Serving Size:2)
Prepare batter with suji [1/2 katori],curd(1/4katori)and salt to taste. Allow to ferment for 2hrs. Add 1tsp of chana dal soaked overnight to it. Prepare idli. Cut it horizontally into 2 and fill it with tossed vegetables
(capsicum, carrot, beans, salad leaves etc.). Hold it together with the help of toothpick and pack it for tiffin.
CURD DRESSING SANDWICH (serving size:2)
Hang 1 katori curd in muslin cloth overnight. Cut 2 slices of wheat bread in round shape and toast it. Grate cucumber, carrot and mix it thoroughly with the curd.Add salt and pepper to taste.Make it into a smooth
paste. Spread it evenly in between toasted wheat bread.
SPEEDY EVENING SNACKS
COOKING TIME 10-15MIN,CALORIE VALUE:APROX.350KCAL,FAT:10-15%
FRUIT SMOOTBIE (Serving Size:1bowl)
Grind fruits like banana, mango etc with a spoonful or two of wheat germ, and add low fat milk. Garnish with raisins and cinnamon.
GRILLED PAPAD ROLL (Serving size:6pcs)
Saute sprouted moong and onion in a non stick pan. Cut 2 papad in three vertical stripes each and put sprouts at one side and roll it. Stick it with water and grease the roll lightly. Grill the roll in a pre-heated oven at 150C for 5 minutes.
FERMENTED MOONG DAL CHEELA (Serving Size:2pcs)
Soak 1/2 katori moong dal for three hours and grind it to fine paste. Allow it to ferment overnight. Make into batter consistency. Prepare cheelas on non-stick pan.Top it with finely chopped veggies.



TOFU TIKKA (Serving Size:4pcs)
Mix 1/2 cup of toned curd with salt, black pepper, black cardamom powder and keep aside. Cut tofu in cubes and marinate with the curd mixture for half an hour. put the marinated tofu in skewer along with tomato and capsicum cubes. Grill in a pre-heated oven(at 175C) for 10 minutes. Serve hot with dhania chutney.
TIPS FOR MAKING HEALTHY FOOD
*Use whole cereals and grains like oats instead of refined cereals like maida.
*Steam vegetables instead of frying.
*For filling and topping use green leafy vegetables and seasonal vegetables.
*Choose refined oil and seasonal vegetables.
*Choose refined oil and mustard oil instead of butter ,margarineand vanaspati.
*Choose cottage cheese(paneer) instead of processed cheese and other spreads.
*Reduce amount of fat by grilling and roasting instead of trying.
*Avoid excess water while cooking vegetables and dals.
*Sqeeze lemon in salads, vegetables and dals.
*Avoid tea and coffee immediately after meals as it inhibits iron absorption.
*Use iron vessels for preparation of dal and vegetables.
*Use pressure cooking instead of open pan cooking.
*Use non-stick utensils.
*Increase in take of water.
*keep portion size small.

INCORPORATE PHYSICAL ACTIVITY IN YOUR DAILY LIFE
*Do grocery shopping yourself.
*Instead of sitting and chatting go out for walk.
*Make a pact to do some activity with friends, such as yoga & brisk walking for 5
times a week.
*Buy and use a skipping rope at home.
*Take your dog out for a walk
*Don’t sit when you can stand, don’t stand when you can walk, don’t walk when you can jog.
*Park your car further away from work or home than normal, or get off the bus a stop before and walk rest of the way.
*Use staircase instead of escalator or elevator.
*Walk for 5minutes after an hour of sitting work.

BENEFITS OF REGULAR PHYSICAL ACTIVITY
*Helps in building and maintaining healthy bones, muscles and joints.
*Helps in maintaining an ideal body weight by reducing fat and increasing muscle mass.
*Prevents or delays the development of high blood pressure, diabetes, heart diseases, osteoarthritis and respiratory problem
*Helps in sound sleep.
*Increases concentration and helps in managing stress.

Ref. (DFI)
Ms. Mamta Garg
H.O.D. Home Science



Mrs. P. Datta Headmistress
Principal