Apricot-Blueberry Whole-Grain French Toast


Apricot-Blueberry Topping:
1 can (15 1/4 ounces) apricot halves in syrup
1 can (15 ounces) wild blueberries in light syrup
1 tablespoon sugar, optional
1/4 teaspoon ground cinnamon
Pinch ground nutmeg
2 teaspoons cornstarch dissolved in 1 tablespoon water

French Toast:
3 eggs, large or extra-large
1/2 cup skim milk (may substitute canned, fat-free evaporated milk)
1 tablespoon sugar
1/2 teaspoon vanilla extract
Non-stick cooking spray
4 slices whole-wheat bread
Vegetable cooking spray
1/4 cup sliced almonds, toasted, optional


For the Apricot-Blueberry Topping: Drain apricots and blueberries, reserving the syrup. Combine the reserved syrup, sugar, cinnamon, nutmeg and cornstarch, mixing until blended. Bring to a boil over medium-high heat; reduce heat and simmer for 4 to 6 minutes or until thickened and bubbly. Slice apricots; add apricots and blueberries to the sauce. Heat through; cover and set aside.

For the French Toast: Whisk eggs, milk, sugar and vanilla in a shallow dish until blended. Lightly coat a large skillet with cooking spray; heat over medium heat until hot. Dip the bread into egg mixture, turning to soak both sides; place in the skillet. Cook for 4 to 5 minutes or until browned, turning once. Cut each into 4 triangles and arrange on serving plates. Spoon the apricot-blueberry topping over the toast; sprinkle with almonds.

Some adapting tricks to suit our needs

The aim of a good healthy lifestyle is to include a variety of many different foods that will supply plenty of nutrients and to balance your energy intake with your activity levels! If you have particular dietary requirements and wish to alter some recipes to suit you, there are many ways this can be done. Below are just some ideas.

Get moving

Regular physical activity builds endurance, improves fitness and promotes an overall sense of well-being.

How to Lower Salt or Sodium


Replace with

Salt in cooking

Lemon juice, curry powder, spices

Canned or smoked fish

Canned in spring water


Low salt varieties

How to Lower Fat and Cholesterol


Replace with

Full cream milk

Reduced or non-fat milk

Full cream evaporated milk

Low fat evaporated milk (1.6% fat)


Low fat yoghurt Cream Yoghurt or

Evaporated milk (4 % fat)

Sour Cream

Low fat yoghurt, Reduced fat sour cream

Coconut Cream

Coconut milk, Low fat evaporated milk plus coconut essence

Cream cheese

Ricotta or cottage cheese

Regular Cheese

Low fat (10%) cheese, 25% fat hard cheese such as Edam.


Mono/polyunsaturated oils or spread

Cooked Chicken

Remove chicken skin, choose breast meat

Fatty Meats

Lean meats, remove all fat

Streaky bacon

Middle eye rasher

Tuna or Salmon in oil

Tuna or salmon in brine or spring water

Puff & regular pastry

Filo pastry and spray with oil

How to Increase Fiber


Replace with

White flour

Whole meal Flour

White rice

Brown Rice

Plain pasta

Whole meal pasta

Peeled vegetables

Unpeeled Vegetables

White Bread crumbs

Whole meal bread crumbs

How to Lower Sugar


Replace with


Reduce quantity or sugar, or smaller amount of honey

Add fruit juice instead of sugar

Use fresh or dried fruit instead of sugar

Use a liquid or powdered equivalent substitute

Some Tricks and Tips to cook Good Food

  • Make A Soft Fluffy Omelet: Heat a non-stick pan and add a little more butter than usual. Now beat the egg and stir briskly (even while frying) with a fork. This way more air goes in your omelet, making it light and fluffy. Fry till done and serve hot.
  • To remove excess oil in any fried vegetables: To remove excess oil in any fried vegetables Sprinkle a little gram flour over the vegetables. Gram flour absorbs the excess oil and makes the vegetable tastier.
  • Boiling Pasta & Noodles: Boiling Pasta & Noodles Boil pasta/noodles in plenty of water and remove just before it is fully cooked. They continue to be cooked even after it is removed from flame and drained.
  • Retain the green of vegetables: Retain the green of vegetables Green vegetables lose color if subjected to continuous heat. So, don't overcook them.
  • Prevent Onions From Burning, Frying: Prevent Onions From Burning, Frying Add a little milk to onions while frying, this will help retain a rich color and prevent them from burning.
  • Hurry to cook 'dal' ? : Hurry to cook 'dal' ? Add a little oil and turmeric powder to the dal before placing it in the cooker. It will get done in 10 minutes flat.
  • Cook pulses like chana etc. even if you have forgotten to soak them overnight: Cook pulses like chana etc. even if you have forgotten to soak them overnight Just put the chana in a flask full of boiling water for an hour. They are ready for cooking.
  • Instant Lemonade: Instant Lemonade Pour lemon juice with sugar and a little salt into ice trays, to make cubes which can be used for instant lemonade.

Missi Roti


Wheat flour (gehu ka atta) 1 cup / 200 gm
Bengal gram flour (kale chane ka atta) 1 cup / 200 gm
Salt and red chilli powder to taste
Oil 2 tbsp / 30 gm
Clarified butter (ghee) to smear

  • Mix all the ingredients (except clarified butter); knead into a soft dough by adding adequate water. Separate into small balls; roll each into flat rounds 6-8" in diameter. Heat a griddle (tawa) and roast each round evenly on both sides. Smear one side with a little clarified butter and serve.

Methi Paratha


Wholewheat flour (atta) 2 cups / 200 gm
Fenugreek (methi) leaves, chopped 13/4 cups / 50 gm
Green coriander (hara dhaniya), Chopped 1 cup / 25 gm
Green chillies, chopped 2
Salt to taste
Vegetable oil for frying

  • Mix the wholewheat flour, fenugreek leaves, green coriander, green chillies, and salt together. Add 1 tbsp oil; knead with enough water to make a smooth dough. Cover and keep aside for 30 minutes. Knead again and divide the dough into lemon-sized balls.
  • Roll each out to a 2” disc, smear some oil on the top surface and fold into a half moon. Fold the half moon again into a triangle. Now roll the triangle out. Heat a griddle (tawa); lay a triangle flat on it and cook on both sides till tiny brown spots appear.
  • Drizzle a little oil and fry till golden brown on both sides. Remove and repeat till all the triangles are fried. Serve hot with yoghurt and pickle of your choice.

Lachha Paratha


Flour 2 cups
Fennel (saunf) 10 gm/2 tsp
Clarified butter (ghee) 180 gm/ 3/4 cup
Flour to dust
Clarified butter to shallow fry
Milk 240 ml/1 cup
Salt to taste


  • Sieve flour and salt together. Pound fennel with a pestle. Make a well in the flour and poor in milk and 120 ml/ 1/2 cup water. Mix gradually and knead into a dough. Cover with moist cloth and keep aside for 10 minutes. Melt a third of the clarified butter (ghee) and add gradually to the dough, kneading constantly till a soft and smooth dough is obtained. Add pounded fennel and knead for 5 minutes.
  • Divide and roll into 12 equal balls. Dust lightly and roll into 6 inch discs. Apply 5 gm/1 teaspoon ghee evenly over one side. Make a radial cut and fold disc into a narrow conical shape. Place flat side of the cone on palm and twist palms together in a round movement to compress dough into a thick flat blob (pedha).
  • Dust with flour and roll out the blob again to an 8 inch diameter disc. Refrigerate for an hour on butter paper. Heat griddle and shallow fry both sides over low heat till golden.
  • Serve with chicken kurchan or tala gosht.

Peas Pulao


Long grain rice 1 kg
Black cumin seeds 1/2 tsp
Bay leaf 1
Black cardamoms (bari ilaichi) 3
Aniseed (saunf) 1/2 tsp
Coriander (whole) 1 tsp
Garlic 1 pod whole
Ginger 1 small piece
Onions 2 medium size, thinly sliced
Yogurt 1 tbsp
Small cardamoms (choti ilaichi) 3
Salt to taste
Dalda or your choice of Banaspati Ghee / Oil 3/4 cups

  • Boil 8 cups of water in a large pan. Add garlic, ginger, aniseed, coriander, all the spices and salt. Let it boil for 10 minutes, strain and keep the broth aside. Now heat oil in a pan and fry the onions till pale golden. Take half the onions from the pan and spread on a kitchen paper sheet. Add yogurt, small cardamoms and fresh peas to the remaining onions.
  • Stir for 5 minutes. Add broth to the pan. When it begins to boil add rice and salt. Cook on medium heat for 10 minutes, cover and lower the heat. Cook for 10-12 minutes, until the water has been completely absorbed. Now sprinkle-fried onions on the cooked rice, serve hot.

Hyderabadi Biryani


1 1\2 kilograms rice, basmati
500 grams yogurt
1 tablespoon red chili powder
As per taste salt
1\2 teaspoon turmeric
2 teaspoon coriander powder
1 tablespoon garam masala
1 lemons' (large) juice
4 medium onion thinly sliced
3 tablespoon garlic (crushed)
2 teaspoon ginger (crushed)
10 green chillies
1 cup coriander, fresh, chopped
1\2 cup mint leaves
1\2 cup oil
6 green chillies, chopped
2 tbl spoon coriander leaves chopped
Some saffron, soaked in two tbsp water
Drops kewra
Few drops of yellow food color

  • Heat the oil or ghee in a heavy based sauce pan and fry the onions for 8-10 minutes until light brown. Remove the onions from the oil and reserve 1\4 onions for later use
  • Put the fried onions, garlic, ginger, coriander leaves, mint, green chilies, salt and pepper in a blender or food processor and blend to a paste. Mix this paste with yogurt, garam masala, lemon juice and 2 tbsp. oil. Cut each chicken into eight pieces and then marinate with the yogurt mixture for about 6 hours or overnight in a refrigerator
  • Put the rice in a sieve and wash it thoroughly under a running cold tap until the water runs clear. Soak the rice in plenty of water for half an hour. In a large heavy based pan put plenty of water and add 1 stick cinnamon, 6 cloves, 5 big cardamoms, 8 small cardamoms, 2 bay leaves and salt. Bring it to a rapid boil and add the washed rice. When the rice are 1\4 cooked, drain and keep aside
  • In a large pan place 1\2 cup of oil at the bottom of a large heavy based pan then place the chicken and all the marinade. Cover the meat with the rice and level it with a spatula. Sprinkle reserved fried onions, chopped coriander, green chilies and saffron on the top of the rice. Mix the food color with a little water and sprinkle over the rice
  • Cover with a tight fitting lid or cover with a large piece of thick aluminum foil and then place the lid. Cook for 15 minutes on medium heat then reduce the heat to a very low and cook for further 20 to 25 minutes, until the rice and meat are tender
  • Once the dish is cooked, leave it covered for a few minutes. Then remove the lid, fluff up the rice with a fork
  • Serve with Raita and Baingan Ka Rait

Fish Biryani


1/2 cup vegetable oil
1 level teaspoon cumin seeds, zeera
1/2 level teaspoon mustard seeds
1 clove garlic cloves, chopped
1 inch piece ginger fresh, peeled
1 teaspoon ajowan (carum)
4 green chillies
1/2 teaspoon red chili powder
As per taste salt
10 green cardamoms
4 black cardamoms
6 cloves
10 pieces black pepper
1 inch piece cinnamon stick
2 bay leaves (taze patta)
10 dried plums (aaloo bukharay)
Some ghee or cooking oil
6 pieces green chili, finely chopped
2 tablespoon coriander leaves, fresh
3 Pinch yellow food color

  • Wash the fish and pat dry. Cut into 1 inch pieces. In a blender grind the garlic ginger and chilies to a fine paste. Mix the paste with salt, chili powder and ajowan. Smear the fish pieces with spice paste. Set aside for at least 2 hours
  • In the meantime heat the oil in a shallow frying pan, add the cumin and mustard seeds; they should pop and splutter at once. Add the chopped onions and , stirring frequently, fry them to a rich golden color. Add the chopped tomatoes, still stirring frequently, fry the onions for about 10 minutes until the tomatoes are reduced to a pulp. Add a little water, if necessary, to prevent the mixture from sticking to the bottom of the pan. Keep frying until the oil begins to separate.
  • Add the fish and stir well to coat it with the tomato mixture. Reduce the heat to low, cover with a tight fitting lid and cook for 15 minutes until the fish is tender. Sprinkle with finely chopped coriander. Keep warm
  • Soak the rice in water for half an hour. In another pan boil the rice with 2-3 tsp. of salt and plenty of water .when the rice are 3\4 cooked drain the water. Add 1\4 cup oil or butter and fluff with a fork to prevent the rice to stick each other. Keep rice to one side
  • In a large pan place 2 inch layer of rice at the bottom, then a layer of fish mixture and dried plums on top, repeating this until the fish and rice have been used up. sprinkle the coriander and mint leaves over the top layer of the rice Pour 1\2 cup water and seeds of cardamom over the rice. Do not stir. Mix the food color with a little water and sprinkle over the rice
  • Cover with a tight fitting lid and allow to cook for 20 minutes until the rice are cooked
  • Once the dish is cooked, leave it covered for a few minutes then remove the lid, fluff up the rice with a fork
  • Serve with Raita
  • Serve Immediately
  • Serve Hot

Mixed Vegetable Biryani


  • Green peas 1 cup

  • Carrots 2 medium cut into circles

  • Cauliflower 1 (flowerets separated)

  • Eggs 2 (boiled)

  • Fresh green beans 125 gms (cut into tiny pieces)

  • Ginger and garlic paste 1 tbsp

  • Lemons 2

  • Onions 2 medium size, thinly sliced

  • Black pepper 1/4 tsp

  • Cumin seeds 1/4 tsp

  • Cloves 1/4 tsp

  • Bay leaf 1

  • Cardamoms (ilaichi) 5

  • Cinnamon 1 inch stick

  • Basmati rice 1 kg

  • Salt to taste

  • Yogurt 1/2 cup

Dalda or your choice of cooking oil 1 1/2 cup


  • Heat a little in a pan and fry all the vegetables separately. Then fry the sliced onions till golden brown. Take out half of the fried onions from pan and leave half in the pan. Now add yogurt, ginger and garlic paste, the fried vegetables and the garam masala (spices) to the same pan. Also squeeze lemon juice on it and let it cook on low heat.
  • Put the rice in a sieve and wash thoroughly. In another pan boil water. Add the washed rice, vinegar and garam masala (spices) and boil. Let it cook for about 12 minutes so that it is parboiled. Drain and keep aside. Place a layer of rice in a large pan (the same one you used for boiling the rice), then put a layer of the vegetable mixture and again put a layer of the remaining rice. Sprinkle fried onions and sliced boiled eggs on the rice.
  • Put the pan on a heated griddle (tava). Cover with a tight lid. Do not stir. Allow cooking for another 20 minutes on very low heat. Once the dish is cooked, leave it covered for a few minutes. Then remove the lid, fluff up the rice with a fork and serve hot.

Prawns Rice Pulao


Long grain rice 1 kg (soaked in water for 20 minutes)
Ginger and garlic paste 1 tbsp
Shallots (spring onion leaves) 1 cup chopped
Cinnamon 1 inch (roasted and powdered)
Onions 2 medium size, thinly sliced
Lemons 4
Cooking oil 1 1/2 cups
Salt to taste
Ajinomoto 1 tsp

  • Heat oil in a heavy based pan. Fry the onions until golden brown. Add prawns and ginger and garlic paste to it. When water begins to evaporate, add powdered cinnamon and shallots to it and stir on medium heat for about 3-4 minutes.
  • Then add rice and Ajinomoto to the prawns. Again stir for 2 minutes. Pour in 5 cups of water and salt. Mix well, but carefully so that rice does not break. Tightly cover with a lid. Cook for 15 minutes, until all the moisture has been absorbed.
  • Lower the heat and cook for another 10 minutes. Removes from heat once the dish is cooked; leave it covered for a few minutes. Then remove the lid, fluff up the rice with a fork and serve hot.

Mutton Biryani

Basmati Rice (long grained rice) 500 gms
Mutton (cut into small pieces) 1 kg
Garam masala (mixed spices) 2 tsp
Red chilies 6
Dalchini (cinnamon sticks) 2
Elaichi (Cardamom) 2 pieces
Green chilies 3
Cashew nuts 7
Onions (a handful, sliced fine and fried till crisp)
Kothmir 6 (chopped fresh coriander)
Lavang (Cloves) 5
Pudina (mint leaves) 1 small bunch chopped
Ginger and garlic paste
Saffron (dissolved in 3/4 cup milk) 3 tsp
Curd beaten 1 cup
Juice of lemons 2
Boiled eggs 4
Salt to taste


  • The chilies and the cashew nuts needs to be ground into a fine paste, mix the mutton pieces with the ginger-garlic paste and beaten curd and keep aside. Fry the chili paste in 4 tablespoons clarified milk or oil. To this add the mutton, 1/4 of the fried onion, 1 tsp garam masala (mixed spices) and salt to taste.

  • When the clarified milk separates from the mixture, add one and a half cups warm water and pressure cook till tender. Fry the whole spices in 1 tbsp. Clarified milk oil in a wide mouthed vessel. Add the rice and fry a little, add green chilies and salt to taste and enough water for the rice to cook. When the rice is cooked, spread it on a plate and remove the spices.
  • Make a mixture of the chopped kothmir, mint, mixed spices and fried onion and keep aside. Smear the inside of another wide mouthed and thick-bottomed vessel with clarified milk. Spread a layer of rice in it and cover it with half the mutton sprinkle half of the pudina mixture and juice of a lime.
  • Put a layer of rice followed by a mutton layer and finish with a final layer of rice. Sprinkle the rice with saffron milk and some clarified milk. Cover tightly and cook for twenty minutes over slow fire. Serve hot.

Chicken Mughlai Biryani


1 1/2 kg chicken cut into small pieces

2 medium onions sliced

6 garlic cloves, crushed

2 tbsp ginger, ground

1/2 cup yoghurt

1/4 kg tomatoes

10 green whole cardamom

4 black whole cardamom

2 tbsp black cumin seeds

10 cloves

2 tbsp black pepper

2-4 bay leaves

2 cinnamon stick

2 tsp coriander powder

3 tsp salt

1/2 tsp white pepper

1 tsp ground nutmeg

1 tsp ground mace

2 green chilies chopped

1 tbsp lemon juice

1/2 cup oil

1 tbsp of saffron, dissolved in a cup of hot milk

5 cups rice


  • Heat oil in a pan and add onions. Cook on medium-low heat until golden brown
  • Remove onions and add chicken to the pan, stirring until brown. Meanwhile, in a blender, add yoghurt and half of the cooked onion and garlic/ginger. Blend and add to chicken
  • Also add tomatoes, cloves, black pepper, black cumin, bay leaf, cardamoms and a stick of cinnamon
  • Add coriander powder, salt and white pepper
  • Cook for half an hour on medium heat
  • Stir frequently
  • When the water has dried up and the chicken is done, add nutmeg and mace
  • Boil rice in eight cups of water with salt and the remaining spices
  • Cook approximately for 10 minutes
  • Drain the water leaving the whole spices with the rice
  • In a pan, make alternate layers of rice and chicken
  • Add half of the lemon juice, remaining onions and the chilies
  • Pour 1/4-cup oil on the top along with the saffron/milk mixture
  • Place in pre-heated oven (350 degrees) for one hour