Food and drink recipes | Food recipes » Nutritious Recipes for Complementary Feeding of Infants and Young Children

Source: http://www.doksinet NUTRITIOUS RECIPES FOR COMPLEMENTARY FEEDING OF INFANTS AND YOUNG CHILDREN Food and Nutrition Board Ministry of Women and Child Development Government of India Towards a new dawn 2008 Source: http://www.doksinet CONTENTS Page No. Foreword Instant Food Mixes Part-I (II) 1. Wheat Mix 2 2. Wheat Food Mix 3 3. Wheat-Green Gram Mix–I 4 4. Wheat – Soya Mix 5 5. Wheat Green Gram Mix–II 6 6. Broken Wheat (Dalia) Mix 7 7. Malted Food Mix 8 8. Puffed Rice Bengal Gram Mix–I 9 9. Chidwa Mix (Rice Flakes)-I 10 10. Chidwa Mix-II 11 11. Rice Mix 12 12. Puffed Rice Bengal Gram Mix–II 13 13. Puffed Rice Food Mix 14 14. Rice Soya Mix 15 15. Rice Food mix 16 16. Ragi Mix 17 17. Malted Ragi Mix 18 18. Ragi Green Gram Mix 19 19. Maize Mix 20 20. Maize Food Mix 21 (III) Source: http://www.doksinet 21. Jowar Mix 22 44. Rice Flakes Powder Luthri 46 22. Jowar Food Mix 23 45. Khicheri 47 23. Bajra Food Mix

24 46. Banana Carrot Halwa 48 47. Ragi Laddu 49 48. Ragi Halwa 50 Fresh Preparations Part-II 24. Suji Porridge 26 49. Maize Porridge 51 25. Dalia Porridge 27 50. Jowar Khicheri (Jowar Rawa) 52 26. Dalia Khichri 28 51. Murmura Lapsi 53 27. Gola Roti 29 52. Sweet Bajra 54 28. Suji Halwa 30 53. Paushtic Cheela 55 29. Suji Upma 31 54. Jowar Rabri 56 30. Vegetable Cheela 32 55. Peas Ghooghni 57 31. Paushtic Panjiri 33 56. Sprouted Salad 58 32. Paushtic Laddu 34 57. Banana Gharge 59 33. Paushtic Barfee 35 58. Spinach Pongal 60 34. Rawa Payasam 36 59. Soru Chokli Pitha 61 35. Wheat-Besan Burfee 37 60. Soup 62 36. Wheat Khicheri (Rawa) 38 37. Pushtic Khicheri 39 Annexures : 38. Chidwa Pulao 40 I. Nutritive value of some common food stuffs. 65 39. Chidwa Laddu 41 II. Recomended Dietary Allowances for Indians. 67 40. Poha Khaman 42 III. Balanced Diet for Infants & young Children 41. Soya Mix Chiwada 43 42. Green Gram

Rice Porridge 44 43. Parboiled Rice Luthri 45 (IV) (V) 68 Source: http://www.doksinet FOREWORD Nutrition of infants and young children is critical for their survival, cognitive development and growth not only during the childhood but for their whole life span. Malnutrition in young children is attributed to various factors including female illiteracy, ignorance about nutritional needs of infants and young children and poor access to health care. Adequate and regular complementary feeding of infants with home based foods from the age of six months, while continuing breastfeeding, is crucial for their healthy growth and development. Popularization of low cost nutritious foods particularly for vulnerable groups namely infants, young children, pregnant and lactating women, is undertaken by the Food and Nutrition Board of the Ministry of Women & Child Development through its 43 Community Food and Nutrition Extension Units located in 29 States/UTs. A number of nutritious recipes

from locally available food materials are promoted by the CFNEUs in respective areas. Some of the recipes from the four regions are presented in this booklet. In Part-1, Instant Food Mixes utilising different cereals, millets, pulses, nuts and oil seeds (optional) are presented while Part II of the booklet includes cooked preparations suitable for complementary feeding of infants and young children. Instant Food Mixes are important as the child needs to be fed 5-6 times a day. These can be easily prepared at home and stored in air tight containers for at least a month . These mixes could be reconstitued with boiled water, milk, dal or unspiced gravy and fed to the child whenever required. Increasing work participation of women both in urban and (VI) (VII) Source: http://www.doksinet rural areas has made it necessary that instant foods are available at home for feeding of infants and young children. PART-I Contribution of field officers of FNB namely Shri P. Sundararajulu, Smt.

Veena Thakur, Smt Anju Dhull, Smt Mitali Palodhi, Smt. Swapna Chakraborty, Smt Shashi Sawnani, in providing local recipes and the Headquarters team namely Dr. Jai Singh, Smt Surindra Jain, Smt Anita Makhijani, Smt. Senh Lata Jain and the Ms Shanti Singh in compiling this publication is gratefully acknowledged. INSTANT FOOD MIXES As inadequate feeding of infants is one of the main cause of child undernutrition, it is hoped that this recipe booklet with low cost nutritious recipes for infants and young children will promote complementary feeding of infants from six months of age while continuing breastfeeding, to meet the needs of the growing baby. This booklet will be particularly useful for the field personnel of Integrated Child Development Services Scheme and all those engaged in promoting nutrition and health of infants and young children. (P. Bolina) Joint Secretary Ministry of Women and Child Development Government of India Dated the 6th December, 2007 (VIII) Instant Infant

Food from staple cereals and pulses. Instant food mixes by roasting and powdering. The proportion of cereal and pulse can range from 2:1 to 3:1. Roasted groundnuts or gingerly seeds could also be added in the proportion 4:1 or 5:1. These mixes can be kept for more than one month in air tight containers and used whenever required. It is convenient and of much help to families where cooking is done once or twice a day only. Such instant foods help enable adequate feeding of infants. RECONSTITUTING INFANT FOOD MIXES FOR FEEDING Take about 4 Table spoons (50 gms.) of mix Add 100 ml of boiled hot water to get a thick consistency. Add a tea spoon of oil and sugar/jaggery/ghee to increase the energy content. Feed the infant with the spoon The instant infant foods could also be fed to the child after reconstituting with dal, water, gravy, milk etc. Mashed fruit (Banana, Chiku, Papaya, Mango, etc. could also be added to the food). 1 Source: http://www.doksinet 1. WHEAT MIX Ingredients :

Wheat flour (Whole) Bengal gram (Roasted & de-husked) Groundnut (Roasted) 100 g. 30 g. 20 g. Method of preparation : 1. 2. 3. 4. Roast wheat flour. Remove the skin of groundnut. Make powder of roasted Bengal grams and groundnut. Mix with Wheat flour thoroughly. Store in a dry airtight container. Nutritive Value Per 100 gms : Calories Protein Iron Carotene 377 16 .1 g 5 .54 mg 41 .93 µg 2 Source: http://www.doksinet 2. WHEAT FOOD MIX Ingredients : Ingredients : Wheat Roasted Bengal gram Dal Groundnut Sugar 100 g. 30 g. 20 g. 50 g. Method of preparation : 1. 2. 3. 4. 3. WHEAT & GREEN GRAM MIX Clean and roast wheat and groundnut separately (Remove the outer skin of groudnut). Grind roasted bengal gram dal and roasted groundnut and wheat separately to a fine powder. Mix all the ingredients thoroughly and add powdered sugar. Fill in dry air tight container and store. Nutritive Value Per 100 gms : Calories Protein Iron Carotene Whole wheat Whole moong (green gram)

25 g. 10 g. Method of preparation : 1. 2. 3. 4. Clean whole wheat & whole green gram properly. Roast wheat & green gram separately in hot sand. Grind these individually, and mix together. Fill the prepared instant food mix in a dry and air tight bottle. Nutritive value per 100 gms : Calories Protein Iron Carotene 343 15 .3 g 5 .3 mg 72 .59 µg 386 11 .64 g 3 .75 mg 51 .5 µg 3 4 Source: http://www.doksinet 4. WHEAT SOYA MIX Ingredients : 5. WHEAT & GREEN GRAM MIX Ingredients : Whole wheat Whole Soyabean 80 g. 20 g. Wheat Green gram dal (roasted) Groundnut 60 g. 25 g. 15 g. Method of preparation : 1. 2. 3. 4. Clean whole wheat & soyabean separately. Roast wheat and soyabean in hot sand. Grind these separately and mix together. Store the prepared instant food in an air-tight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 363 18 .1 g 6 .3 mg 136 µg. 5 Method of preparation : 1. Roast wheat or green gram dal and groundnuts

separately. 2. 3. 4. Powder these roasted ingredients separately. Mix thoroughly. Store in dry and airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 381 17 .13 g 4 .61 mg 50 .65 µg 6 Source: http://www.doksinet 6. BROKEN WHEAT (DALIA) MIX Ingredients : 7. MALTED FOOD MIX Ingredients : Broken Wheat Green gram dal Groundnut Sugar 40 g. 20 g. 10 g. 30 g. Dried sprouted wheat Dried sprouted Green Gram Method of preparation : Method of preparation : 1. 1. 2. 2. 3. 4. Roast broken wheat, green gram dal and groundnuts separately. Powder these roasted ingredients separately. Add powdered sugar and mix all the dry ingredients. Store in dry and airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 385 12 .24 g 3 .21 mg 35 .6 µg 7 100 g. 50 g. 3. Roast sprouted wheat & green gram on slow fire separately. Grind wheat & green gram to a fine powder separately. Mix and store in dry air tight container.

Nutritive value per 100 gms : Calories Protein Iron Carotene 350 13 .56 g 3 .87 mg 59 µg. 8 Source: http://www.doksinet 8. PUFFED RICE BENGAL GRAM MIX 9. CHIDWA MIX (RICE FLAKES) Ingredients : Ingredients : Puffed Rice Bengal Gram (Roasted & de-husked) 100 g. 30 g. Method of preparation : 1. 2. 3. 4. Prepare powder of puffed rice. Grind roasted Bengal gram. Mix all the powdered ingredients thoroughly. store in a dry airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 335 10 .96 g 7 .26 mg 26 µg. 9 Chuda (Rice Flakes) Moong dal 100 g. 30 g. Method of preparation : 1. 2. 3. Roast Chidwa and Moong dal separately. Grind the ingredients individually and mix thoroughly. Store in a dry airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 346 10 .73 g 16 .28 mg 38 µg. 10 Source: http://www.doksinet 10. CHIDWA MIX 11. RICE MIX Ingredients : Ingredients : Chidwa (Rice Flakes) Bengal gram (Roasted &

de-husked) Ground nut (Roasted) 100 g. 30 g. Raw Rice powder Roasted Bengal gram Dal 20 g. Method of preparation : Method of preparation : 1. 2. 1. 2. 3. 4. 3. Roast Chidwa and grind. Grind roasted Groundnut (without skin) & Bengal gram separately. Mix all thoroughly. Store in dry airtight container Nutritive value per 100 gms : Calories Protein Iron Carotene 381 12 .39 g 15 .63 mg 22 .6 µg 11 150 g. 50 g. Wash & soak raw rice in water. Remove water, dry under sun, grind it. Grind roasted Bengal gram dal. Mix the two powdered ingredients. Store in a dry airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 351 10 .3 g 1 .85 mg 32 .25 µg 12 Source: http://www.doksinet 12. PUFFED RICE BENGAL GRAM MIX 13. PUFFED RICE FOOD MIX Ingredients : Ingredients : Puffed rice (murmura) Roasted Bengal gram Powdered Sugar 100 g. 50 g. 50 g. Puffed rice Roasted chana Roasted groundnuts Sugar Method of preparation : Method of preparation :

1. 2. 3. 1. 2. 3. 4. Grind Bengal Gram & Roasted puffed rice separately. Mix both and add powdered sugar. Fill in dry airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene Powder puffed rice after slightly roasting it. Powder roasted chana and groundnut separately. Mix all the ingredients and add powdered sugar. Store in dry bottle. Nutritive value per 100 gms : 354 9 .42 g 5 .7 mg 28 .21 µg 13 100 g. 30 g. 20 g. 50 g. Calories Protein Iron Carotene 374 9 .8 g 5 .1 mg 17 µg. 14 Source: http://www.doksinet 14. RICE SOYA MIX Ingredients : 15. RICE FOOD MIX Ingredients : Rice Soyabean Sugar 30 g. 20 g. 50 g. Rice Moong dal 75 g. 25 g. Method of preparation : Method of preparation : 1. 2. 3. Roast rice and Soyabean separately. Grind rice and Soyabean and mix together. Add powered sugar and store in an air tight bottle. 1. 2. 3. Roast rice and moong dal separately. Grind rice and moong dal to a fine powder. Mix the dry powder and fill

in an air-tight bottle. Nutritive value per 100 gms : Nutritive value per 100 gms : Calories Protein Iron Carotene 390 11 g. 2 .29 mg 85 µg. 15 Calories Protein Iron Carotene 346 11 .2 g 1 .5 mg 12 µg. 16 Source: http://www.doksinet 16. RAGI MIX 17. MALTED RAGI MIX Ingredients : Ingredients : Roasted Ragi Powder Roasted Bengal gram Powder 100 g. 50 g. Malted Ragi Flour Roasted Bengal gram Dal Groundnut 100 g. 40 g. 25 g. Method of preparation : 1. 2. Mix the powdered ingredients thoroughly. Store in dry airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 341 12 .36 g 5 .76 mg 65 .66 µg Method of preparation : 1. 2. 3. 4. 5. Roast groundnut and remove the outer skin. Grind to make a fine powder. Grind separately Bengal gram dal. Mix together all the ingredients. Store in airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 17 376 13 .43 g 4 .13 mg 56 .72 µg 18 Source: http://www.doksinet 18. RAGI

GREEN GRAM MIX Ingredients : 19. MAIZE MIX Ingredients : Ragi Green Gram Dal Groundnut 65 g. 30 g. 15 g. Roasted Maize Powder Roasted Moong Powder Roasted Til Powder (gingelly seed) Sugar (Powdered) 50 g. 20 g. 10 g. 20 g. Method of preparation : 1. 2. 3. 4. Roast ragi, green gram dal and Groundnuts separately. Powder these roasted ingredients separately. Mix thoroughly. Store in dry airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 1. 2. Mix all the ingredients thoroughly. Add powdered sugar and store in dry and air tight container. Nutritive value per 100 gms : 366 14 .56 g 3 .8 mg 38 .18 µg 19 Method of preparation : Calories Protein Iron Carotene 377 12 .28 g 2 .87 mg 61 µg. 20 Source: http://www.doksinet 20. MAIZE FOOD MIX Ingredients : Maize Lentil Groundnut Sugar Ingredients : 100 g. 30 g. 20 g. 50 g. Method of preparation : 1. 2. 3. 4. 21. JOWAR MIX Roasted Jowar Flour Roasted Bengal gram Powder Roasted Groundnut Sugar 45

g. 20 g. 10 g. 25 g. Method of preparation : Clean and roast maize, lentil and groundnut seeds separately. Grind individually to a fine powder. Mix all these ingredients with powdered sugar. Store in dry airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 379 11 .93 g 2 .59 mg 85 .5 µg 21 1. 2. Mix all the ingredients thoroughly Add powdered sugar and store in air tight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 388 11 .80 g 4 .06 mg 43 .75 µg 22 Source: http://www.doksinet 22. JOWAR FOOD MIX Ingredients : 23. BAJRA FOOD MIX Ingredients : Jowar Green Gram dal Gingelly (Til) 100 g. 50 g. 25 g. Bajra Green Gram dal Til seeds Sugar 50 g. 20 g. 10 g. 20 g. Method of preparation : 1. 2. 3. Clean and roast Jowar, green gram dal and til separately. Grind all the three to a fine powder and mix thoroughly. Store in dry airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 1. 2. 3. 4.

379 15 .55 g 4 .78 mg 49 .42 µg 23 Method of preparation : Clean and dehusk bajra. Roast and powder Bajra, green gram dal and til seeds separately. Mix all the powders together adding powdered sugar. Store in dry and airtight container. Nutritive value per 100 gms : Calories Protein Iron Carotene 385 12 .53 g 5 .71 mg 82 µg. 24 Source: http://www.doksinet FRESH PREPARATIONS FOR USE AS COMPLEMENTARY FOODS PART-II 25 Source: http://www.doksinet 24. SUJI PORRIDGE Ingredients : Wheat Rava (Suji) Green Gram Dal (Washed) Jaggery Fat oil Cardamom Water 40 g. 10 g. 20 g. 10 g. 1 No. 200 ml. Method of preparation : 1. 2. 3. 4. Clean Wheat Rava and greengram dal. Roast separately and mix. Boil water, add the above mixture and cook till it becomes soft. Add powdered jaggery and continue cooking, till jaggery dissolves. Add oil and cardamom powder, mix well and serve hot. Nutritive values per 100 gms : Calories Protein Iron Carotene 340 7 .2 g 1 .66 mg 4 .9 µg 26 Source:

http://www.doksinet 25. DALIA PORRIDGE Ingredients : Ingredients : Dalia (Broken wheat) Moong dal Milk Sugar Ghee/oil 25 g. 20 g. 60 ml. 30 g. 15 g. Method of preparation : 1. 2. 3. 4. 26. DALIA KHICHERI Roast broken wheat in a pan. when half done, add dhal and continue roasting till light brown. Add water to the above, cook till soft and slightly thick (semi solid). Remove from fire. Add milk, sugar and oil Boil for a few minutes and serve. Nutritive value per 100 gms : Calories Protein Iron Carotene 310 6 .5 g 1 .5 mg 497 µg. Dalia Masurdal Moongdal Potato Pumpkin Amaranth (tender) Onion Oil Salt & Haldi Water 100 g. 30 g. 20 g. 50 g. 50 g. 50 g. 10 g. 10 ml. to taste sufficient to cook Method of preparation : 1. 2. 3. 4. 5. 6. 7. Wash and peel the vegetables and cut into pieces (medium size). Wash green leafy vegetables thoroughly and chop. Wash dalia and dal. Heat oil in a pan and add chopped onion and vegetables. Fry for sometime. Add dalia and dal, mix

thoroughly. Add salt, haldi powder and warm water and cook till dalia and vegetables become soft. Nutritive values per 100 gms : Calories Protein Iron Carotene 27 220 8 g. 3 .19 mg 884 µg. 28 Source: http://www.doksinet 27. GOLA ROTI 28. SUJI HALWA Ingredients : Ingredients : Wheat Flour Besan Drumstick leaves Oil Salt Water 100 g. 40 g. 10 g. 20 g. to taste as required Suji (Roasted) Groundnut (Roasted) Jaggery Oil Water 200 g. 40 g. 100 g. 10 ml. 800 ml. Method of preparation : Method of preparation : 1. 2. 3. 4. Wash and steam drumstick leaves in a covered pan. Mix besan and atta with mashed leaves, add water & salt to make thick batter. Heat tawa, apply oil to grease and spread the batter to form roti. Fry from both sides. Nutritive values per 100 gms : Calories Protein Iron Carotene 371 11 .94 g 7 .38 mg 1818 µg. 29 1. 2. 3. 4. Grind groundnuts coarsely after removal of skin. Heat oil in a pan add suji and fry till light brown. Add groundnuts to suji and

mix well. Add jaggery and water to the above and cook till it leaves sides. Nutritive values per 100 gms : Calories Protein Iron 408 9 .05 g 2 .02 mg 30 Source: http://www.doksinet 29. SUJI UPMA 30. VEGETABLE CHEELA Ingredients : Ingredients : Suji Ghee/Oil Tomatoes Potatoes Green peas Cauliflower Onion Coriander leaves Curry leaves Black gram dal Green chilies Spices Mustard seeds 100 g. 20 g. 20 g. 20 g. 20 g. 20 g. 20 g. 20 g. 20 g. 25 g. 5 g. As per taste 5 g. Method of preparation : 1. 2. 3. 4. 5. 6. 7. Soak black gram dal in water for 10 minutes. Wash and cut all the vegetables into pieces. Heat Ghee or Oil in a pan. Add mustard seeds, black gram dal, onion and curry leaves. Cook till golden brown. Add vegetables and cook till soft. Add salt, spices and suji with sufficient water. Cook for sometime. Nutritive value per 100 gms : Calories Protein Iron Carotene 222 6 .39 g 3 .02 mg 603 µg. 31 Wheat flour Besan Tomatoes Spinach Coriander leaves Onion Oil Green

chilies Spices-salt, Red chilly Powder, Turmeric powder, etc. 100 g. 50 g. 100 g. 100 g. 50 g. 100 g. 50 g. 2 nos. As per taste Method of preparation : 1. 2. 3. 4. Wash and chop all vegetables. Mix wheat flour and besan. Add all chopped vegetables. Add spices and prepare a batter of pouring consistency. Heat tawa and grease it with a little oil. Place a laddleful mixture on tawa (iron plate) and spread evenly. Apply oil from the sides and cook on both sides till golden brown. Nutritive values per 100 gms : Calories Protein Iron Carotene 186 4 .41 g 5 .32 mg 1896 µg. 32 Source: http://www.doksinet 31. PAUSHTIK PANJIRI 32. PAuSHTIK LADDOO Ingredients : Ingredients : Method of preparation : Suji Besan Gingelly seeds (til) Milk Fat/Oil Jaggery 1. Method of preparation : Wheat flour Besan Fat/Oil Jaggery 2. 3. 100 g. 50 g. 20 g. 100 g. Heat fat/oil. Add wheat flour and fry After a few minutes add besan and fry till golden brown. Add jaggery and mix well. Store in dry

airtight containers. 1. 2. 3. Nutritive value per 100 gms : Calories Protein Iron Carotene 402 7 .79 g 3 .75 mg 102 .96 µg 4. 5. 100 g. 50 g. 25 g. 250 g. 150 g. 200 g. Roast gingelly seed on slow flame till light brown. Grind it. Hat fat/oil. Add suji and besan and fry till golden brown. Mix milk, gingelly seed, and jaggery and remove from fire. Allow it to cool and prepare equal size laddoos. Nutritive values per 100 gms : Calories Protein Iron Carotene 33 397 4 .52 g 1 .62 mg 163 .68 µg 34 Source: http://www.doksinet 33. PAUSHTIK BURFEE Ingredients : 34. RAVA PAYASAM Ingredients : Wheat flour Besan Groundnut Jaggery Fat/Oil 100 g. 50 g. 25 g. 150 g. 100 g. Rava Jaggery Green gram dhal Carrot Milk Method of preparation : Method of preparation : 1. 2. 1. 2. 3. 4. 5. Roast groundnut kernels, remove skin and grind. Heat fat/oil, add wheat flour and besan. Fry till golden brown. Add groundnut powder and jaggery. Mix well and remove from fire. Spread on greased

plate and cut into equal pieces. 3. 4. 30 g. 20 g. 25 g. 20 g. 150 ml. Cook rava & green gram dhal till soft. Cook carrot separately using the milk & mix with cooked dhal & rava. Add jaggery & boil till it dissolves completely. Remove from fire, cool & serve. Nutritive value per 100 gms : Nutritive values per 100 gms : Calories Protein Iron Carotene 503 6 .85 g 2 .84 mg 12 .50 µg 35 Calories Protein Iron Carotene 173 6 .0 g 2 .14 mg 200 µg. 36 Source: http://www.doksinet 35. WHEAT BESAN BURFEE Ingredients : 36. SUJI KHICHERI (RAVA) Ingredients : Wheat flour Besan Fat Sugar Water 50 g. 50 g. 25 g. 100 g. 50 g. Wheat Rava (Suji) Green Gram dal Fat/oil Green leafy vegetables (spinach) Salt to taste Method of preparation : Method of preparation : 1. 1. 2. 3. 2. 3. 4. 5. Roast atta and besan separately till it becomes light brown. Add fat and mix properly. Take sugar and water in a pan and boil one thread. Add atta and besan mixture and cook till

thick mass consistency is formed. Spread on a greased plate and cut into pieces. Nutritive value per 100 gms : Calories Protein Iron Carotene Heat oil add 300 ml. of water and boil Add washed dal and cook. Add roasted wheat rava and salt, when the dal is half cooked and continue cooking. Wash and chop green leafy vegetables and mix with the above mixture and cook for another few minutes, till the khicheri is ready. Nutritive value per 100 gms : 435 7. 1 g 6. 6 mg 2. 3 µg 37 4. 100 g. 25 g. 10 g. 25 g. Calories Protein Iron Carotene 328 12 .5 g 3 .30 mg 344 µg. 38 Source: http://www.doksinet 37. PAUSHTIK KHICHERI Ingredients : Ingredients : Rice Dal Potatoes Beans Spinach Tomatoes Onion Coriander leaves Green chilies Fat/oil Salt, chilies, turmeric powder Jeera 100 g. 50 g. 20 g. 20 g. 50 g. 20 g. 10 g. 10 g. 5 g. 15 g. As per taste 5 g. Method of preparation : 1. 2. 3. 4. 5. 6. 7. 38. CHIDWA PULAO Wash and chop all vegetables. Pick, wash and soak rice and for 15-20

minutes. Heat fat / oil , add jeera and fry onion, till golden brown. Add all the vegetables and spices. Add soaked rice and dal. Add sufficient water and cook till soft. Serve khicheri with coriander leaves. Chidwa (Rice flakes) Ground nut Sprouted Moong Green Leafy Vegetables Onion Oil Salt 200 g. 20 g. 25 g. 50 g. 20 g. 10 ml. to taste Method of preparation : 1. 2. 3. 4. Wash and soak chidwa, Roast groundnut remove the skin and grind coarsely. Wash and cut green leafy vegetables and onion, Heat oil in a pan, add onion and green leafy vegetables, sprouted moong, and fry for sometime. Add soaked chuda groundnut and salt cook till done. Nutritive value per 100 gms : Calories Protein Iron Carotene 286 5 .6 g 12 .0 mg 2416 µg. Nutritive value per 100 gms : Calories Protein Iron Carotene 216 .2 6 .13 g 4 .68 mg 699 µg. 39 40 Source: http://www.doksinet 39. CHIDWA LADDU Ingredients : 40. POHA KHAMAN Ingredients : Chidwa Ground nut Jaggery Water 150 g. 50 g. 150 g. As

required Poha (Rice flakes) Milk Lemon juice Sugar Salt & turmeric powder 100 g. 100 ml. 10 ml. 10 g. as per taste Method of preparation : 1. 2. 3. 4. 5. 6. Roast chidwa (Rice flakes) and ground nut separately. Remove the skin of groundnut and coarsely grind. Heat Jaggery with little water. Cook to make to thick consistency syrup. Add roasted chuda and groundnut to the syrup and stir continuously. Prepare laddu while hot only. Nutritive value per 100 gms : Calories Protein Iron Carotene 1. 2. 3. 4. 5. 6. Wash rice flakes with water. Add salt, sugar and turmeric powder. Heat milk in pan. Boil and mix rice flakes mixture Remove from fire, add lemon juice mix well. Spread it on greased plate or tray. Cut it into equal pieces. Nutritive value per 100 gms : 519 6 .5 g 9 .8 mg 9 .4 µg 41 Method of preparation : Calories Protein Iron Carotene 251 5 .4 g 9 .5 mg 22 .4 µg 42 Source: http://www.doksinet 41. SOYA MIXED CHIWADA Ingredients : 42. GREEN GRAM RICE PORRIDGE

Ingredients : Processed soyabean Whole Green gram Moth Whole Bengal gram Fat/oil Salt and chat masala 25 g. 25 g. 25 g. 25 g. 25 g. As per taste Green gram dal Rice Water Milk Jaggery 30 g. 30 g. 200 ml. 50 ml. 20 g. Method of preparation : Method of preparation : 1. 2. 3. 4. 1. Soak whole green gram, Moth, Chana & processed soyabean in sufficient water for 8 to 10 hours individually. Remove green gram, moth, chana and soyabean from water and dry for a few minutes. Deep fry processed soyabean, green gram, chana and moth separately. Mixed all fried pulses. Add salt & chat masala 2. Wash & cook rice and dal together till soft, mash well and add milk, jaggery and stir thoroughly. Simmer till jaggery dissolves and serve. Nutritive value per 100 gms : Calories Protein Iron Carotene 273 9 .4 g 4 .32 mg 24 µg Nutritive value per 100 gms : Calories Protein Iron Carotene 473 21 .57 g 5 .6 mg 142 µg. 43 44 Source: http://www.doksinet 43. PARBOILED RICE LUTHURI

(PORRIDGE) Ingredients : 44. RICE FLAKES POWDER LUTHURI Ingredients : Parboil rice Powder Sugar Milk Banana 100 g. 20 g. 50 g. 50 g. Rice flake Powder Sugar Milk Banana Method of preparation : Method of preparation : 1. 2. 1. 2. 3. 3. Roast parboiled rice powder. Cook parboiled rice powder with milk for a few minutes and add sugar. Add mashed banana and mix thoroughly and serve. 100 g. 20 g. 50 ml. ½ No. or 50 g Mix rice flakes powder with milk. Add mashed banana. Mix thoroughly and serve. Nutritive value per 100 gms : Nutritive value per 100 gms : Calories Protein Carotene 246 4 .2 g 28 µg. 45 Calories Protein Iron Carotene 246 4 .2 g 0.8 mg 28 µg. 46 Source: http://www.doksinet 45. KHICHERI 46. BANANA CARROT HALWA Ingredients : Ingredients : Rice Lentils Spinach Carrots Oil Salt 100 g. 50 g. 100 g. 50 g. 10 g. To taste Raw Banana Carrot Sugar Ghee/oil Water 75 g. 50 g. 20 g. 5 g. 200 ml. Method of preparation : Method of preparation : 1. 2. 3. 4. 5.

Cook rice and dal separately. Mash cooked rice and dal. Wash and cut carrots and spinach. Cook to form Puree. Add carrot spinach Puree to rice dhal mixture along with salt. Add oil to the khicheri. Nutritive value per 100 gms : Calories Protein Iron Carotene 212 7 g. 2 mg. 1961 µg. 47 1. 2. 3. 4. 5. Boil Banana along with Peel. Peal off when slightly cool and mash banana. Wash, scrap and grate carrots, cook till soft. Mix carrots with mashed bananas&add ghee/oil and sugar. Cook halwa till it leaves the sides of pan. Nutritive value per 100 gms : Calories Protein Iron Carotene 131 1 g 3 .5 mg 2193 µg. 48 Source: http://www.doksinet 47. RAGI LADDU 48. RAGI HALWA Ingredients : Ingredients : Ragi flour Jaggery Groundnut seeds Oil 50 g. 50 g. 15 g. 5 ml. Ragi flour Jaggery Groundnut Ripe Papaya Water 35 g. 20 g. 25 g. 15 g. 50 ml. Method of preparation : 1. 2. 3. 4. 5. Steam cook ragi flour for 20 minutes. Roast groundnut, remove the outer red skin and powder

coarsely. Prepare jaggery syrup of three thread consistency. Add steam cooked ragi flour, groundnut powder and oil. Mix all the ingredients thoroughly and make laddus. Method of preparation : 1. 2. 3. 4. 5. 6. Roast groundnuts, remove red skin and grind to a fine powder. Roast ragi flour. Prpare Jaggery syrup using 50 ml water. Add roasted groundnut flour & ragi flour. Cook along with mashed ripe papaya. Cool and serve. Nutritive value per 100 gms : Calories Protein Iron Carotene 406 6 g. 3 .14 mg 22 .08 µg 49 Nutritive value per 100 gms : Calories Protein Iron Carotene 384 10 g. 2 .32 mg 2470 µg. 50 Source: http://www.doksinet 49. MAIZE PORRIDGE Ingredients : 50. JOWAR KHICHERI Ingredients : Broken Maize (or Bajra) Red gram dal Spinach Jaggery Oil or fat 25 g. 15 g. 20 g. 35 g. 5 ml. Jowar Rava Lentil Oil Gren Leafy Vegetables (Amaranth) salt Method of preparation : Method of preparation : 1. 2. 3. 4. 5. 1. 2. 3. 4. 6. 7. Soak broken maize in water over

night. Heat oil in a pan. Add maize & fry for 5 minutes Add washed red gram dal. Add water, cook on a slow fire till soft. Wash spinach leaves. Chop and steam Mash the leaves and strain. Mix the strained spinach soup with boiled maize and dal. Add jaggery to the porridge. Mix well Cook for a while, remove from the fire & serve. Nutritive value per 100 gms : Calories Protein Iron Carotene 303 7 g. 2 .63 mg 1217 µg. 51 5. 100 g. 25 g. 20 g. 25 g. to taste Heat oil. Add 300 ml of water and boil. Add washed dhal and cook. Add jowar rava and salt, when the dhal is half cooked and continue cooking. Add washed and chopped green leafy vegetables (chaulai) and cook for another few minutes till the khicheri is ready. Nutritive value per 100 gms : Calories Protein Iron Carotene 308 6 .5 g 5 .1 mg 1910 µg. 52 Source: http://www.doksinet 51. MURMURA LAPSI 52. SWEET BAJRA Ingredients : Ingredients : Murmura Roasted channa Spinach Jaggery/Sugar Water 50 g. 50 g. 30 g. 50 g.

300 ml. Bajra Milk Jaggery Water Ghee/Oil Method of preparation : Method of preparation : 1. 2. 3. 4. 5. 6. 7. 1. 2. 3. 4. 5. Remove brown skin from roasted channa. Roast murmura slightly. Powder the roasted channa and murmura. Prepare sugar/jaggery syrup. Add murmura, channa mixture and mix well. Cook spinach and mash. Add spinach paste to the mixture&mix thoroughly. Nutritive value per 100 gms : Calories Protein Iron Carotene 296 6 .8 g 3 .3 mg 1358 µg. 53 40 g. 100 ml. 25 g. 100 ml. 5 ml. Clean bajra. Sprinkle water on it and keep overnight Wash and remove husk. Roast in ghee/oil for few minutes. Add milk and water and cook till it becomes soft. Add jaggery and remove from fire. Nutritive value per 100 gms : Calories Protein Iron Carotene 236 5 g 2 .2 mg 58 µg. 54 Source: http://www.doksinet 53. PAUSHTIC CHILA 54. JOWAR RABRI Ingredients : Ingredients : Atta Besan Spinach Carrots Salt Oil/ghee 200 g. 100 g. 100 g. 50 g. To taste 50 ml. Jowar (whole) Butter

milk Leafy Veg. (spinach/amaranth) Salt Ghee/Oil 200 g. 1000 g. 200 g. to taste 30 ml. Method of preparation : Method of preparation : 1. 2. 3. 4. 5. Wash and finely chop spinach. Wash, peel and grate carrots. Mix vegetables in atta & besan and add salt. Prepare batter by adding water . Heat tawa, spread a laddle-full batter and cook from both sides applying little ghee/oil till slightly brown. Nutritive value per 100 gms : Calories Protein Iron Carotene 270 9 .8 g 4.2 mg 2772 µg. 55 1. 2. 3. 4. Wash jowar and cook in butter milk. Wash leafy vegetable and chop. When jowar is cooked, add leafy vegetable and continue cooking for few minutes. Add salt and oil and remove from fire. Nutritive value per 100 gms : Calories Protein Iron Carotene 382 13 .1 g 1 .43 mg 1346 .92 µg 56 Source: http://www.doksinet 55. PEAS GHOOGHNI Ingredients : Ingredients : Dry Peas Potato Onion Oil Coriander leaves Turmeric powder & salt 100 g. 100 g. 25 g. 10 g. 2 g. to taste Method

of preparation : 1. 2. 3. 4. 5. 6. 56. SPROUTED SALAD Soak peas overnight in warm water. Boil peas and potatoes. Chop onion and boiled potatoes into pieces. Heat oil in a pan, add chopped onion, and fry for sometime. Add boiled peas, potatoes and chopped coriander leaves. Add salt and turmeric powder, cook for few minutes. Nutritive value per 100 gms : Calories Protein Iron Carotene 218 9 .19 g 3 .26 mg 85 .53 µg Sprouted green gram Sprouted Chana Sprouted Moth Tomatoes Cucumber Onion Carrot Coriander leaves Green chilies Black pepper, Garm masala/salt, chat masala, Lemon Two Method of preparation : 1. 2. 3. 4. 5. Sprout green gram, chana and moth, & cook for sometime. Wash and chop all vegetables in small pieces. Mix sprouted green gram, chana and moth. Add chopped vegetables. Sprinkle spices and lemon juice. Nutritive value per 100 gms : Calories Protein Iron Carotene 57 40 g. 20 g. 40 g. 100 g. 100 g. 50 g. 50 g. 50 g. 4-5 nos. as per taste 98 5 .88 g 4 .78 mg 1072

µg. 58 Source: http://www.doksinet 57. BANANA GHARGE Ingredients : Ingredients : Banana ripe Wheat flour Sugar Salt Oil 100 g. 100 g. 50 g. to taste 50 ml. Method of preparation : 1. 2. 3. 4. 5. 6. 7. 58. SPINACH PONGAL Add salt and sugar to wheat flour. Mash Banana and mix with flour. Kneed it into a stiff dough. Divide the dough into small balls. Shape each ball into small tikkies. Heat tawa and grease it with a little oil. Apply oil from sides of tikki and cook till golden brown (shallow fry). Rice 50 g. Roasted Green gram dal 25 g. Spinach 20 g. (Drumstick leaves or any other green leafy vegetable may be substituted) salt to taste Fat/oil 5 ml. Method of preparation : 1. 2. 3. Clean rice & dal. Soak for some time in water Using the same water used for soaking, cook the rice and dal. Wash spinach leaves, cut and steam. Mash the leaves and sieve. Mix the sieve spinach soup with boiled rice & dal. Add salt to taste, mix thoroughly and serve. Nutritive value per

100 gms : Calories Protein Iron Carotene 402 4 .4 g 1 .7 mg 37 µg. 59 Nutritive value per 100 gms : Calories Protein Iron Carotene 303 10 g. 3 mg. 1888 µg. 60 Source: http://www.doksinet 59. SORU CHOKLI PITHA Ingredients : 60. SOUP Ingredients : Rice powder (Prepared from raw rice) Black gram dal Oil Salt Saunf 100 g. 50 g. 20 ml. to taste to taste Rice Bengal gram Amaranth Tomato Salt Oil 100 g. 50 g. 50 g. 100 g. to taste 30 ml. Method of preparation : Method of preparation : 1. 2. 1. 2. 3. 4. 5. 3. Soak black gram dal and grind it to make a paste. Mix rice powder with dhal paste, add salt and saunf to make batter. Apply oil on the tawa and add ladleful of batter and fry on both sides. Nutritive value per 100 gms : Calories Protein Iron Carotene Wash and soak rice and dal for an hour or so. Cook all with salt and water till soft. Mash and strain through a sieve. Pressing the contents with a laddle. Add oil and serve. Nutritive value per 100 gms : 410 11 .0 g 1

.52 mg 11 .17 µg Calories Protein Iron Carotene 256 6 .4 g 2 mg. 2701 µg. * * 61 62 Source: http://www.doksinet ANNEXURE 63 Source: http://www.doksinet 64 Source: http://www.doksinet Annexure - l NUTRITIVE VALUE OF SOME COMMON FOOD STUFFS (Per 100g of edible portion) S.NO 1 Protein (g) 3 Energy (Cal.) 4 Iron (mg.) 5 µg.) Carotene/Vit. A (µ 6 11.6 11.5 10.4 11.1 7.3 6.8 11.8 361 336 349 342 328 345 346 5.0 3.0 5.8 2.0 6.4 3.1 4.9 132 10 47 90 42 0 64 65 1. 2. 3. 4. 5. 6. 7. Name of foodstuff 2 Cereals & Millets Bajra Barley Jowar Maize dry Ragi Rice, raw,milled Wheat (whole) 8. 9. 10. 11. 12. Pulses and legumes Bengal gram (whole) Green gram (whole) Lentil Redgram dal Soyabean 17.1 24.0 25.1 22.3 43.2 360 334 343 335 432 10.2 7.3 4.8 5.8 11.5 189 94 270 132 426 13. 14. 15. 16. 17. 18. 19. Leafy vegetables Bathua leaves Cabbage Coriander leaves Spinach Amaranth leave Fenugreek leaves Radish leaves 3.7 1.8 3.3 2.0 4.0 4.4 3.9 30 27 44 26 45 49

38 4.2 0.8 18.5 10.9 3.5 1.9 18.0 1740 120 6918 5580 5520 2340 5742 Source: http://www.doksinet 20. 21. 22. 23. Roots and tubers Carrot Onion, big Potato Sweet Potato 0.9 1.2 1.6 1.2 48 50 97 120 2.2 0.7 0.7 0.8 1890 0 24 6 24. 25. Other vegetables Cauliflower Pumpkin 2.6 1.4 30 25 1.5 0.7 30 50 0 0 900 900 0 0 750* 0 4.3 3.2 3.1 0.8 2.5 18.3 38.0 13.4 117 67 60 15 29 265 357 292 0.2 0.2 0.2 0.1 0.2 1.4 - 48* 53* 31* 110* - 7.8 0.1 0.4 245 398 383 1.1 0.155 2.64 - 26. 27. 66 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. Fats & edible oils Hydrogenated oil (fortified) Cooking oil (groundnut, gingerly, mustard, coconut, etc.) MILK & MILKPRODUCTS Milk (buffalos) Milk (cows) Curds (cow milk) Butter milk Skimmed milk liquid Channa(cow milk) Skimmed milk powder Channa (Baffalo milk) MISCELLENIUS Bread Sugar Jaggery *Vitamin A : Retinol µg Source : Nutritive value of Indian Food, National Institution of Nutrition, ICMR Hydrabad - 2004. Source:

http://www.doksinet Annexure - ll RECOMMENDED DIETARY ALLOWANCES FOR INDIANS Group Particulars Body wt. Net Proenergy tein Visible Cal- Iron Fat cium kg Kcal/d g/d 2425 g/day mg/d mg/d 60 2875 20 400 Vit. A µg/d ThiaRetBeta min inol carotene ug mg/d 1.2 Riboflavin Nicotinic acid Pyri- Asc- Free doxin orbic folic acid acid mg/d 1.4 mg/d 16 mg/d mg/d mg/d µg/d 600 2400 1.4 1.6 18 2.0 40 100 1 3800 1.6 1.9 21 Women Sedentary work 50 Moderate work Heavy work 50 Pregnant women Lactation 0-6 months 6-12 months 50 1875 0.9 1.1 12 Infants 0-6 months 5.4 6-12 months 8.6 108/Kg 2.05/kg 98/kg 1.65/kg Man Sedentary work Moderate work Heavy work 60 67 2225 50 20 400 30 600 2400 1.1 1.3 14 2.0 40 100 1 2925 +300 +15 30 1000 38 600 1.2 2400 +0.2 1.5 +0.2 16 +2 2.5 40 400 1 +550 +400 +25 +18 45 1000 30 950 +0.3 3800 +0.2 +0.3 +0.2 +4 +3 2.5 80 150 1.5 350 55µg/kg 65µg/kg 710µg/kg 0.1 1200 50µg/kg 60µg/kg

650µg/kg 0.4 25 25 0.2 12 18 26 400 400 600 1600 0.6 0.9 2400 1.0 0.7 1.0 1.2 8 11 13 40 30 40 60 0.2-10 34 10 600 1.1 2400 1.0 1.3 1.2 15 13 40 70 0.2-10 Children 1-3 years 4-6 years 7-9 years 12.2 19.0 26-9 1240 1690 1950 22 30 41 Boys Girls 35.4 31.5 2190 1970 54 57 10-12 years 10-12 years 28 Vit. B12 500 25 22 400 600 Source:- Nutrient Requirements and Recommended Dietary Allowances for Indians, ICMR, 1998. 0.9 1.6 1.6 Source: http://www.doksinet Annexure - lll BALANCED DIET FOR INFANTS & YOUNG CHILDREN Food Groups INFANTS 6-12 months CHILDREN 1-3 years 4-6 years 68 Cereals & Millets(g) 45 120 210 Pulses(g) 15 30 45 Milk (ml) 500* 500 500 Roots & Tubers(g) 50 50 100 Green leafy Vegetables(g) 25 50 50 Other vegetables(g) 25 50 50 Fruits(g) 100 100 100 Sugar(g) 25 25 30 Fats & Oils (visible)(g) 10 20 25 * Quantity indicates top milk. For breastfed infants, 200 ml top milk is required

30 g. of pulse may be exchanged with 50g of egg/meat/chicken/fish For infants introduce egg/meat/chicken/fish around 9 months. Source : Dietary Guidelines for Indians - A manual, NIN, ICMR, Hydrabad, 2003