GOVERNMENT MEDICAL COLLEGE

OMANDURAR GOVERNMENT ESTATE

DEPARTMENT OF COMMUNITY MEDICINE

PALATE OF WELLNESS
Specially curated by nutritionists for your well-being

NEW RECIPES
WITH
NUTRITIONAL
JANUARY 2023 • ISSUE 1 •

BENEFITS

MEDICO-CHEF
fireless cooking
 COMMUNITY MEDICINE, OMC

TABLE OF CONTENTS
Recipes
03 ...................................... Carrot laddu and Paneer salad
04 ...................... Sabzi puri, Triple C Salad and Protein balls
05 ................. Veggie vibes, Cucumber Sushi rolls, Citrus cooler,
AVALai saapdalan and Life of Pazham
07 ................................................. Sweet Poha and Tacos
08 ................................. Tender coconut Kheer, Sproutamin,
Pumpkin tidbits, Red dacca bonne bouche,
Dates dainteis and Sharbat relish
10 ................................... Crackling balls, Oat sweet talker,
Flattened rice pudding and Pumpkin halwa
11 ................................ Pentarmit, Sprouts salad, Nut balls
and Spicened buttermilk
12 ............. Sweet corn delight, Sunnundai laddu and Aval inipu
13 .................................... Sprouty savoury, Bhel shots and
Lemon mint mojito
 COMMUNITY MEDICINE, OMC

14 .................. Pottukadalai kola urundai and Fruit pudding

15 ......................... Avocado chocolate pudding, Healthy bhel,
Watermelon detox drink and Granola bars
16 ................................. Protein salad, Citrus-ginger relish
and Stuffed cucumber roll
17 ...................... Sprouted green gram salad, Sesame pudding
and Carrot Laddu

Articles
18 .............................................................. Good Diet
safe and powerful form of medicine

20 ..................................................... The Plate Method

a nutritionally balanced meal
25 ............................................ Superfoods and Immunity
28 ........................................................ Meal Planner
 COMMUNITY MEDICINE, OMC

CARROT LADDU AND

PANEER SALAD
Carrot Laddu
Carrots are a good source of several
vitamins and minerals especially biotin,
A delicious carrot coconut laddu is high on flavor and potassium, and vitamin A (from beta
nutritive value while catering to your sweet tooth. The carotene), K1 (phylloquinone), and B6.
edgy pairing of scrumptious carrot and naturally sweet Coconuts are high in manganese which is
coconut lend these laddoos their delectable taste and essential for bone health and the metabolism
softly chewable texture. Grate 5 carrots and ½ coconut of carbohydrates, proteins, and cholesterol.
from the finest part of the grater. Mixing these two They are rich in copper and iron, which help
with 2 tbsp of milk powder helps you to make small form red blood cells as well as selenium, an
balls. Coat the balls with a small amount of condensed important antioxidant that protects cells.
milk and shredded coconut. Delicious carrot laddu is
ready to serve.

Paneer Salad

This easy Paneer vegetable salad recipe is a must-

try for those who are always on the lookout for
healthy and filling salads. Super healthy salad can
be made ready in less than 15 minutes. Chop 2
onions, 3 tomatoes, and 1 cucumber. Mix them in
a bowl and add 200 grams of grated paneer. Add
salt and chilli powder to taste and mix them well.
Squeeze ½ lemon for more flavor. Healthy paneer
salad is ready to serve. Use a capsicum as a bowl
and put the salad in them for serving.

Every 100g of paneer contains 265 calories,

20.8g of fat, 1.2g of total carbohydrate,
18.3g of protein, and 208mg of calcium.
Cucumbers are naturally high in water, so
their relative concentration of nutrients is
low. Calories: 30. Total fat: 0g. Carbs: 6g.
Protein: 3g. Fiber: 2g and contains Vitamin
C, Vitamin K and manganese.
Onions are very low in calories. They are
89% water, 9% carbs, and 1.7% fiber with
tiny amounts of protein and fat.

PALATE OF WELLNESS 3
 COMMUNITY MEDICINE, OMC

SABZI PURI, TRIPLE C SALAD

AND PROTEIN BALLS

Sabzi Puri Triple C Salad Protein balls

Pani puri – a popular Indian street All Veggie salad– healthy, colorful, full Protein rich balls also known as
food of crispy hollow fried dough of flavor and vitamins. All your favorite energy balls is a super easy recipe
balls stuffed with sabzi of our choice. vegetables in one bowl. This salad is to make with a combination of
This is one such variant of sabzi is great to start the day healthy. nuts of your choice. Grind dates,
easy to make and delicious too. Mix chopped green, red, and yellow cashew, almonds, pistachios, and
Mix 3 teaspoons each of chopped bell peppers, carrot, and cucumber. walnuts and mix it thoroughly.
onions, tomatoes, carrots, coriander Add salt, pepper, mayonnaise, and Make them into balls and coat
leaves, 2 teaspoons of peanuts, and 2 tomato sauce. Place the filling in half- them in crushed cashews and
teaspoons of sev. Add salt as required cut capsicum attractively and you almonds. The flavour will remind
and season with chilli powder ¼ have gotten yourself a hearty meal. you of a chewy cookie, but without
teaspoon, chaat masala ½ teaspoon, any refined sugar, flour or butter.
and tomato sauce 2 teaspoons. This is
a delicious filling for a Pani puri.
Bell peppers are also an excellent
Rich in Omega-3 fatty acids
source of Vitamin B6, Vitamin K.
Carrots are a good source of and other antioxidants.
Potassium. Calories: 15. Fat: 0g.
several vitamins and minerals, Walnuts abound in
Cholesterol: 0mg. Carbohydrates:
especially biotin, potassium, and monounsaturated fatty acids
3g. Fiber: 1g, Sugar: 2g, Protein:
vitamins A (from beta carotene), like alpha-linolenic acid and
1g.
K1 (phylloquinone), and B6. linolenic acid. They
Cucumbers are naturally high in
Tomatoes are 95% water, 100g of encourage a healthy lipid
water so their relative
the fruit contain 18 calories, 0.9g supply.
concentration of nutrients is low.
of protein, 1.2g of fibre and 0.2g of Calories: 30. Total fat: 0g, Carbs:
fat. They are also rich in vitamins 6g, Protein: 3g, Fiber: 2g, Vitamin
C, K and B9. C, Vitamin K and Magnesium.

PALATE OF WELLNESS 4
 COMMUNITY MEDICINE, OMC

VEGGIE VIBES, CUCUMBER

SUSHI ROLLS, CITRUS
COOLER
Veggie Vibes

A simple and yet a great mix of fresh fruits and

vegetables. Mix sprouts, tomato, cucumber,
onions, pineapple, apple and pomegranate. Add
salt, pepper, chilli powder and chaat masala as
per your taste. A healthy veggie vibe is ready

Cucumber Sushi rolls

These are an easy and refreshing way to enjoy

vegetarian sushi without all the hassle. Just Scoop,
stuff, and roll. Take cucumber sheets, stuff them
with tomato, onion, cabbage, carrot, cheese, and
coriander. Roll up topped with pepper and salt.

Citrus cooler

The classic lemonade cooler makes a delicious

cooling beverage with the best of what citruses
have to offer. Tangy lemon with honey and a pinch
of salt is a perfect lemonade and the citrus darling
when you drink it cool

Citrus fruits contain carbohydrates,

fibre, Vitamin C, potassium, folate,
calcium, thiamine, niacin, Vitamin
B6, phosphorus, magnesium, copper,
riboflavin, pantothenic acid and a
variety of phytochemicals.

PALATE OF WELLNESS 5
 COMMUNITY MEDICINE, OMC

AVALAI-SAAPDADHAAN
AND
LIFE OF PAZHAM
AVALai- Saapdadhaan

This is probably the simplest and one of the

healthiest snacks you can make. Soak Aval and
smash them with dates, jaggery, coconut, badam
and banana. This will taste sweeter when you
add more jaggery. Easily digestible, healthy snack
and can be made in no time. Of course, the
addition of coconut makes it extra special.

Aval also called as Poha is a rich source of iron,

Vitamin C and A. Poha’s nutritional value per 100g
contains 67.6 mcg Vitamin A, 1.9mg Vitamin C, 6.1mg
Iron and 79.7 mg phosphorus
Jaggery has enormous health benefits. Just 20 g of it
contains 38 calories and has 9.8g of carbohydrates,
9.7g of sugar, 0.01g of protein, choline, betaine,
Vitamin B12, B6, folate, calcium, iron, phosphorus,
magnesium, selenium, and manganese.
Badam is a calorie-dense food but also nutrient-
dense with most of its fat being monounsaturated.
80% monounsaturated, 15% polyunsaturated, and
5% saturated, 6g carbohydrate and 3g fiber.

Life of Pazham

When something is productive it is fruitful. Easy

and delicious fruit skewer with cut fruits of
pineapple, apple, banana, orange, drizzled with
date syrup, honey and pomegranate makes it an
amazing treat. This is a perfect healthy snack or
dessert and is a delight for Kiddos.

Eating fresh fruits promotes weight

loss, provides healthy skin and hair,
boosts the immune system, eases
digestion, prevents heart diseases
and treats anaemia. Honey is a rich
antioxidant and anti-inflammatory.
It contributes to the prevention of
metabolic and cardiovascular
diseases.

PALATE OF WELLNESS 6
 COMMUNITY MEDICINE, OMC

SWEET POHA AND TACOS

Sweet Poha Tacos

Poha or flattened rice is a staple in Indian Cuisine. Tacos is an easy recipe which is made using
Sweet Poha is a nutritious, delicious, and great spices and vegetables of your choice. The
guilt free snack made with flattened rice, jaggery whole thing is filled inside a crisp shell with
and coconut. Blend 2 cups of crumbled poha with cheese, onions and tomotoes. Mix onion,
half cup of coconut and mix well until poha tomato, capsicum, lettuce, mayonnaise with
becomes soft. Add another half cup of coconut to oregano and chilli flakes. Assemble the
the mixture alongwith ¾ cup of Jaggery.Adding mixture in Tacos shells and serve. Tasty Tacos
more Jaggery alongwith cardamom powder will is ready.
enhance the taste of the dish. Enjoy healthy sweet
poha with some bananas as an evening snack.
100g of capsicum contains
30 calories, 6.9gram total
Poha is a rich source of iron, Vitamin C carbohydrate, 2.5-gram
and A. Poha’s nutritional value per 100g dietary fiber, 0.3gram fat
contains 67.6 mcg Vitamin A, 1.9mg and 1.3gram of protein.
Vitamin C, 6.1mg Iron and 79.7 mg Tacos are a good source of
phosphorus. protein and fiber. It contains
Jaggery has enormous health benefits. 9g of proitein, 20g
Just 20g of it contains 38 calories and carbohydrate and 13 g fat.
has 9.8g of carbohydrates, 9.7g of sugar,
0.01g of protein, choline, betaine,
Vitamin B12, B6, folate, calcium, iron,
phosphorus, magnesium, selenium, and
manganese.

PALATE OF WELLNESS 7
 COMMUNITY MEDICINE, OMC

TENDER COCONUT KHEER

AND SPROUTAMIN

Tender coconut Kheer Sproutamin

This is midly sweet, hearty, and addictive Sproutamin are amazing, compact
kheer. It is a delicious dessert prepared with nutritional power houses. Mix Moong
tender coconut water, tender coconut pulp sprouts, pepper powder, chilli powder,
and coconut milk. It is served chilled by cumin powder, garam masala (if needed),
adding nuts of your choice like almond, salt, onion, carrot, cucumber, tomato,
cashew, and dry grapes. It tastes fantastic and capsicum, and groundnut.That is all it is. It
very easy to make. couldn’t be easier and healthier than this.

Tender coconut has 354 calories in Sprouts are rich in a number of

100 grams of coconut, 0.5g of important nutrients. 100g of sprouts
protein, 10.4g of carbohydrates, contains proteins 7.7g, carbohydrates
and 0g of fat. Coconut water is an 6.2g, 1.9g of fibers, 16.6mg of omega
excellent source of vitamin C. 3 fatty acids and 43.7mg of omega06
fatty acids, 13.7mg of vitamin C,
0.1mg of Vitamin E and Vitamin B6,
13.5mg of calcium,0.9mg of iron,
0.2mg each of copper and manganese

PALATE OF WELLNESS 8
 COMMUNITY MEDICINE, OMC

PUMPKIN TIDBITS
RED DACCA BONNE BOUCHE
DATES DAINTEIS
SHARBAT RELISH
Pumpkin Tidbits

Nothing beats the rich, creamy texture and the spicy flavor of a
pumpkin pie, prepared from scratch. Mix pumpkin (yellow), grated
coconut, jaggery as needed and garnish with nuts. This is an exotic
dessert with the goodness of pumpkin and richness of nuts.

Red pumpkin is packed with nutrients and yet has under 50 calories per
cup. This makes a nutrient-dense food. One cup of pumpkin has 137
calories, 3g of protein, 7g of fat, 19g of carbs, 7g of fibers, Vitamin A,
Vitamin K, copper, Iron, vitamin B6 and C.
Dates are a good source of antioxidants, mainly carotenoids and
phenolics. Sabja seeds are a natural and vegetarian source of protein. It
strengthens bones, muscles and skin and helps in stimulating the
production of enzymes, hormones, and other body chemicals for better
functioning of the body.It contains 14.8g of protein, 13.8g of lipids,
63.8g of carbohydrates

Red Dacca Bonne bouche

This scrumptious salad recipe is prepared using simple ingredients

like red banana, grated coconut, nuts like cashews, almonds,
pistachios. It is apt to serve as a welcome dish alongwith a fresh juice
on the occasions like kitty party, potluck or picnic

Red banana has only 0.33 grams of fat Dates Dainties

per 100 grams and cholesterol free. It has
a significant amount of protein, calcium Date dainties are an easy no bake recipe that anyone can
and magnesium. Since it is rich in sugars, make. If you keep dates, nuts like cashew, almond and
it provides as many as 89 calories per dry grapes in your pantry and mix them with ghee and
100 grams. Also, it has 22.84 grams of
sesame you get a very simple and healthy dates dainties
carbs per 100 grams.
Sabja seeds are a natural and vegetarian
source of protein. It strengthens bones, Sharbat Relish
muscles and skin and helps in stimulating
the production of enzymes, hormones,
Making a basil seed drink or a sabja seeds drink is the
and other body chemicals for better
best body coolant recipe to be made during summer.
functioning of the body. It contains 14.8g
of protein, 13.8g of lipids, 63.8g of
Mix Sabja seeds, lemon, mint, nannari and honey. A
carbohydrates. perfect blend of seeds with lemon touch into it, the drink
gives a crunchy bite of the seeds which is a treat for your
taste buds.
PALATE OF WELLNESS 9
 COMMUNITY MEDICINE, OMC

CRACKLING BALLS,OAT SWEET

TALKER,FLATTENED RICE
PUDDING,PUMPKIN HALWA

Crackling balls Flattened rice pudding

White pumpkin contains Vitamin C in
These delicious crispy balls make This luscious, creamy Indian vegan addition to Beta carotene. This makes
an awesome snack. These are pudding made with poha is an easy- it a great natural immunity booster.
breezy delicious dessert. Requires It also helps in weight loss.
flavourful, addictive and will be
Flattened rice is rich in Vitamin B
loved by kids and grown-ups alike. minimal ingredients and can be which can help you stay energized
Deseed the dates, mash them. Addserved hot or chilled. Wash and soak and improve one’s brain health. It
sesame seeds, chopped nuts, and the flattened rice for a few minutes. controls blood sugar levels and good
Add the jaggery powder, chopped probiotic. It contains 70% of healthy
roll them into balls.
carbohydrates and 30% fat
nuts, and grated coconut to it and
Dates are high in fiber and
mix them. Yummy pudding is ready. antioxidants. Their nutritional
benefits may support brain health
Oat sweet talker Pumpkin Halwa and prevent disease.Dates combined
with sesame seeds is a high protein
This is delicious kheer made with The creamy pumpkin halwa is the snack.
quick cooking oats or rolled oats. perfect fall dessert for celebrating
Mash the bananas in a cup of Indian festivals. Add grated white
toned milk. Add oats, cocoa pumpkin, jaggery powder, and
powder and chopped nuts. Mix chopped juts and mix them well.
thoroughly for a bowl full of oat Here you have a delicious pumpkin
sweet talker. Halwa.
PALATE OF WELLNESS 10
 COMMUNITY MEDICINE, OMC

PENTAMRIT,SPROUTS
SALAD,NUT BALLS,SPICENED
BUTTERMILK

Pentamrit Sprouts salad

Sprouts salad made with any sprouts of your choice

A perfect combination of fruits and jaggery to
filled with veggies and lemon. This 10 minutes super
make it delicious and healthy. Take jaggery in
quick protein-packed and delicious plant-based salad
a bowl and mix honey with it. Cut the fruits
is nothing less than a powerhouse of nutrition.
like apples, pomegranates, bananas, and
Soak the sprouts in hot water for 5 minutes. Strain the
grapes. Mix them with the above mixture and
water and add a pinch of chilli powder, cumin
mash the bananas for a soft texture of
powder, and salt. Cut the veggies like onion,
Pentamrit.
cucumber, tomato, and carrot and mix them with the
Serve it sweet and cold. An exotic dessert
sprouts. Pour one full lemon juice into it and garnish
recipe
with coriander leaves. Serve them for a healthy
breakfast.

Spiced buttermilk
Nut balls
Natural coolant buttermilk is the easiest recipe for a
Protein-rich nut balls are the perfect filler and hot summer day. Just whisk the curd and add a pinch
energizer. Grind badam and pasta into small of asafoetida, pepper powder, chilli powder, and salt.
pieces. Cut the dates into small pieces. Pour For enhanced taste, add green chilli and coriander
some honey into the above mixture to get a leaves to it. Soak the mixture for 5 minutes to have the
soft texture. Make into balls and is ready to essence absorbed. Serve it cold with a glassful of
eat. Garnish a little amount of chocolate syrup happiness.
on top of it.

PALATE OF WELLNESS 11
 COMMUNITY MEDICINE, OMC

SWEET CORN Sweetcorn is in its high fibre

DELIGHT,
content. And as we know, dietary
fibre is important for our health:
it aids digestion, it can decrease

SUNNUNDAI the risk of heart disease, strokes,

type 2 diabetes and bowel cancer.
On top of that, fibre helps you

LADDU,AVAL stay fuller for longer.

INIPU
Sweet corn delight

A favorite delight of all ages – Sweet corn. Soak

the kernels in hot water for 15 minutes. Strain the
water and add vegetables like carrot, cucumber,
onion, and tomato. Add salt, pepper powder,
cumin powder, and amchur powder into it. Mix
well and add one lemon juice. Garnish with
coriander leaves. A perfect and tasty evening
snack is ready.

Aval inippu

A flattened rice called aval is a

ready-to-cook ingredient
available in the pantry. Just soak
them for 10 minutes in water and
it becomes soft. Strain the water Urad dal or black lentil is one of
completely and add some the most nutritious pulses
jaggery powder and desiccated known to mankind. Low in fat
and calories, Urad dal helps to
coconut. Serve sweet as a dessert
improve digestion. With it being
or an evening snack.
a rich source of protein and
vitamin B3, it makes our bones
stronger and is said to boost
energy levels, enhance heart
health and strengthen our
Sunnundai laddu nervous system.

A healthy and traditional recipe which tastes

awesome. Take the urad dal powder in a bowl and
add some powdered jaggery and ghee into it.
Sprinkle some amount of dessicated coconut into
it and mix it well and roll into lemon-sized
balls.The rough texture of the urad dal powder
and the smell of ghee gives us a heavenly taste.
Garnish with some nuts and enjoy the cracking
sound of the dish.

PALATE OF WELLNESS 12
 COMMUNITY MEDICINE, OMC

SPROUTY SAVOURY,BHEL
SHOTS,LEMON MINT MOJITO

Sprouty savoury Lemon Mint mojito

Millets are rich in antioxidants
and help maintain your blood
A delicious all-time snack rich in glucose levels. They also prevent A simple cocktail consists of
nutritive values yet easy to make. ischemic heart disease, lemon, mint, sabza seeds,
Finely chop onions, tomatoes, hypertension, and high blood ginger and jaggery. Take a
carrot and beetroot. Mix them cholesterol.Also, all these lemon. Cut it into 2 halves.
well in a bowl. Add some fresh ingredients are extremely cost Squeeze out the juice in a glass.
whole green gram sprouts, effective and nutritious. So you Add some chilled water to it.
can happily snack on.
healthy millets, and a few Drop in some sabza seeds.
groundnuts to it. Sprinkle a tiny Now, blend the lime juice with
pinch of salt over it and you are mint and ginger. Add jaggery
good to go. Now you can binge on and mix to sweeten the juice.
this snack while watching your Garnish with mint leaves.
Bhel Shots
favourite show without any guilt.

Puffed rice is the very base ingredient

for various street foods all over India,
especially the popular chaat item Bhel
puri. Cut a cucumber into 3 pieces.
Scoop out the seeds in them and
shape it like a boat. Add your favorite
fillings into it like crispy puffed rice,
finely chopped onions, and tomatoes.
Squeeze tangy lemon juice over it and
grab a bhel shot on the go.
PALATE OF WELLNESS 13
 COMMUNITY MEDICINE, OMC

FRUIT PUDDING,
AND
POTTUKADALAI Eating fresh fruits promotes weight loss,
provides healthy skin and hair, boosts the

KOLA URUNDAI immune system, eases digestion, prevents heart

diseases and treats anaemia. A cup of Fresh
fruit without dressing contains: 24.2g total
carbs, 20.9g net carbs, 0.3g fat, 1g protein and
Fruit pudding 93 calories.
Honey is a rich antioxidant and anti-
This simple, vibrant and delicious fruit pudding is a inflammatory agent. It contributes to the
perfect dessert to brighten up your dinner table. Cut prevention of metabolic and cardiovascular
diseases. Jaggery has enormous health benefits.
apples and papaya into fine cubes of equal size.
Just 20 grams of it contains 38 calories and
Take some pomegranate and orange. Add honey to
has 9.8 gram of carbohydrates, 9.7 gram of
enhance its flavor. Pineapple essence is then added sugar, 0.01 gram of protein, choline, betaine,
for flavoring. Place these fruits layer by layer on a Vitamin B12, B6, folate, calcium, iron,
falooda glass. Serve it with some almonds and phosphorus, magnesium, selenium, and
raisins on top. Make this mouth-watering recipe in manganese.
less than 30 minutes and serve it chilled.

Pottukadalai kola urundai

Roasted grams are rich in fibre
proteins, magnesium, irons and
vitamins. 100g of roasted grams This is an awesome recipe which can be made in
contains, 22g of protein, 58mg a jiffy with very few ingredients. Since roasted
of calcium, 9mg of iron and grams is very healthy, it can be enjoyed by kids
58gm of carbohydrates. too. Take roasted grams and grind it finely. Grate
some coconut and add it with the ground
mixture. Add jaggery as sweetner for more
nutritious benefits. Use a moult to get the proper
shape of urundai. Add almonds and raisins to
make it more nutritious.

PALATE OF WELLNESS 14
 COMMUNITY MEDICINE, OMC

AVOCADO CHOCOLATE
PUDDING, HEALTHY BHEL,
WATERMELON DETOX
DRINK,GRANOLA BARS

Avacado chocolate Pudding Healthy Bhel

This rich and creamy chocolate-based Craving for yummy, delicious, and exotic flavors of Indian
recipe made with tasty Avacado mixed street food? Here goes the healthy bhel made with
with cocoa powder and honey is an puffed rice. Crispy puffed rice is tossed with chat masala
ideal dessert for any occasions or and chilli powder making it tangy and spicy. In a bowl
celebrations. Blend one large avocado in add puffed rice, onion chopped, chillies chopped,
a blender, add cocoa powder, honey, pomegranate seeds, chopped coriander and squeeze
and milk. Grind it into a thick smooth half a lemon. Add chilli powder, salt and chat masala
pudding. Add your favourite nuts on top according to your taste. Mix well. Healthy bhel is ready.
and enjoy. This is super-addictive, tastes delicious and is a perfect
snack at any time.

Watermelon detox drink Granola bars

Watermelon detox drink contains natural A traditional granola bar has a thick and coarse texture
ingredients known to boost your body’s made of a mixture of oats, favourite nuts, dates and
natural ability to eliminate toxins from your honey. A simple and healthy snack for keeping you
system. In a blender add watermelon, mint energised throughout the day. Chop nuts like almonds,
leaves, salt, half lemon juice, pepper and pista, cashew, pumpkin seeds. Add it to a bowl. Add ½
some water. Blend them and add honey for cup oats, soft seedless dates and mix well using hands.
sweet if needed. Tasty Watermelon detox Add honey for sweetness. Mix well and make them into
drink is ready. desired shapes. Granola bars are ready.

PALATE OF WELLNESS 15
 COMMUNITY MEDICINE, OMC

PROTEIN SALAD
CITRUS-GINGER RELISH
STUFFED
CUCUMBER
ROLL
Protein Salad

This high protein salad recipe will keep you fuelled for a long
time. Take ¾ cup of mixed sprouts and add ¼ cup each of
finely chopped onions and tomotoes. Adding 1 finely chopped
green chilli, ¼ cup finely chopped raw mango and salt to
taste. Include finely chopped coriander leaves and squeeze
the lemon and mix well. This salad is not only delicious but is
packed with protein and keeps you satisfied even on your
hungriest of days.

Citrus-Ginger relish

A beautifully sweet citrus relish with a warming ginger taste is

a perfect indulgence for a rich and healthy relish.
Take 1-1/4 orange juice and 2 teaspoon of lemon and add
smashed ginger root and turmeric.Top it with finely chopped
apple and honey and the amazing relish is ready.

Sprouts are rich in number of Stuffed cucumber roll

important nutrients. 100g of sprouts
contains proteins 7.7g,
This refreshing stuffed cucumber roll is a simple
carbohydrates 6.2g, 1.9g of fibers,
method of hollowing out a cucumber and stuffing
16.6mg of omega 3 fatty acids and
the veggies for maximum tastiness. You just need a
43.7mg of omega 6 fatty acids,
handful of ingredients to make your own rolls.
vitamin C, Vitamin E and Vitamin B6,
Take ½ cup each of finely chopped onion and tomato
calcium, iron, copper and
and add mayonnaise to it. Just add desired amount of
manganese
chili flakes and oregano and mix it well. The stuffing is
Citrus fruits contain carbohydrates, ready. For the outer cover, shave the skin of the
fibre, Vitamin C, potassium, folate, cucumber and cut it into 4 or 5 pieces. Spoon in a
calcium, thiamine, niacin, Vitamin small amount of veggie inside the carved-out part.
B6, phosphorus, magnesium, copper, Gentle persistence is the key here. Gently stuff the
riboflavin, pantothenic acid and a veggies till it is full and place 2 slide of carrot on each
variety of phytochemicals. side of the stuffed cucumber. Run a toothpick along it
Ginger is used as a treatment for to hold it in place. That’s it. All your persistence pays
stomach issues including nausea and off when you see the product of all the gentle
diarrhea. It is used for treating persistence, a beautiful stuffed cucumber roll.
muscle and joint pain, cold and flu
symptoms, stomach pain, menstrual
cramps and sun burns

PALATE OF WELLNESS 16
 COMMUNITY MEDICINE, OMC

SPROUTED GREEN
GRAM SALAD
SESAME PUDDING
CARROT LADDU
Sprouted green Gram
salad

A quick and easy healthy salad

recipe made with freshly
sprouted moong beans with
finely chopped carrot and dry
fruits. It is ideal for weight loss
and is made by just mixing
the ingredients without any
cooking process involved. This
salad is made by tossing
sprouted green grams with
coconut , carrot and brown
sugar. Garnish with dry fruits.
Fresh salad is ready to eat.

Sprouts are rich in vitamin C,

low in calories and high in fiber,
rich in proteins, combats heart
diseases and diabetes mellitus,
and high blood pressure.

Carrot Laddu

Sesame is rich in iron, copper, and Carrot Laddu is a tasty sweet

vitamin B6. It improves Hb level in made by mixing grated carrots
the blood of anemic patients and with coconut and milk shaped
Sesame pudding kicks off anemia. into balls. Mix grated carrot
and coconut. Add milk for
A flavorful mouth-watering Carrot is rich in vitamin A and C moisture and brown sugar as
dessert prepared with nutritious and beta-carotene, improves per taste. Make it into bite-
sesame seeds and a variety of dry eyesight, prevents cancer,
sized balls. Carrot Ladoo is
Improves overall health, reduces
fruits. Take sesame seeds and mix healthy with the goodness of
the risk of macular degeneration
an equal proportion of brown carrots and is relished in
sugar. Garnish with dry fruits. several special occasions
Tasty dessert is ready.

PALATE OF WELLNESS 17
 COMMUNITY MEDICINE, OMC

GOOD DIET
SAFE AND THE MOST POWERFUL
FORM OF MEDICINE
A healthful diet means eating nutrient-dense foods in the right quantities, from all the
major food groups. People often think of "a diet “as a specific weight loss plan but diet
simply refers to the types and amounts of food a person eats.
A HEALTHY DIET HELPS TO PROTECT AGAINST MALNUTRITION IN ALL ITS

FORMS AS WELL AS A RANGE OF NON COMMUNICABLE DISEASES (NCDS)

like diabetes, cardiovascular diseases, stroke, cancer, and other conditions.

HOW MANY CALORIES SHOULD I EAT IN A DAY?

Various factors affect how many calories a person needs in a day and these factors include
gender, height, weight, activity level, and age. The Total Daily Energy Expenditure (TDEE) is
an estimate of how many calories a person needs in a day.

The Basal Metabolic Rate (BMR) represents minimum resting energy needs and is calculated
using MIFFLIN-St JEOR Equation.

Males:10 x weight in kilograms(kg)+ 6.25 x height in centimeters (cm)-5 x age in year +5

Females:10 x weight in kilograms(kg)+ 6.25 x height in centimeters (cm)-5 x age in year -161

PALATE OF WELLNESS 18
 COMMUNITY MEDICINE, OMC

HEALTHY DIET FOR

ADULTS (ACCORDING TO
WHO)

1. Eat fruits, vegetables, legumes, nuts, and whole grains every day. The
recommended daily intake for an adult includes 2 cups of fruits (4 servings), 2.5
cups of vegetables (5 servings), 180g of grains, and 160g of meat and beans. Red
meat can be eaten 1-2 times per week, and poultry 2-3times per week.

2. Eat at least 5 portions of fruit and vegetables a day (at

least 400g). potatoes, sweet potatoes, cassava, and other
starchy roots are not classified as fruit or vegetables.

3. Limit total energy intake from free sugars to around 12

level teaspoons (which is equivalent to 50g), but ideally
less than 5% of total energy intake for additional health
benefits.

4. Limit total energy intake from fats to less than 30%.

unsaturated fats (e.g. found in fish, avocado, nuts, sunflower,
canola, and olive oils) are preferable to saturated fats (e.g. Found
in fatty meat, butter, palm and coconut oil, cream, cheese, ghee,
and lard) industrially produced trans fats are not part of a
healthy diet.

5.Limit salt to less than 5g per day (equivalent to approximately 1 teaspoon) and use
iodized salt.

PALATE OF WELLNESS 19
 COMMUNITY MEDICINE, OMC

THE PLATE METHOD

A NUTRITIONALLY
BALANCED MEAL

Previous national food guides, such as Canada's 2007 Food

Guide, included target servings of certain foods and specific
portion sizes to help individuals meet their daily nutrient
requirements. While this method can be helpful in certain
contexts, for some it can be overwhelming to track specific
numbers. So how can we ensure our meals are nutritionally
balanced without tracking numbers?
Cue the plate method: an enjoyable way to build nourishing
meals.

The plate method was derived from selected national food

guidelines including Canada's Updated Foqod Guide and
USA's MyPlate. These guides have been studied and
reviewed by experts in the field who have agreed that
generally, these proportions meet the general population's
estimated macronutrient and micronutrient needs

PALATE OF WELLNESS 20
 COMMUNITY MEDICINE, OMC

The plate method is a simple visual guide that

illustrates the general proportion of each plant-based

food group that's needed to ensure adequate nutrition.

If we regularly include all components of the plate

method in meals and rotate the types of foods in each
category for variety, we are likely to achieve enough
macronutrients (carbohydrates, protein, and fat) and
micronutrients (vitamins and minerals) for optimal
health and well-being. lt takes the numbers, the
tracking, the servings of this, and the servings of that
out of the equation so that the planning and plating of

meals become more effortless.

The aim is to include as many of the food groups as is possible for the majority of meals
while recognizing that some meals simply won't align with the plate method, and that's
alright. If we allow ourselves to be flexible with the method, it makes it more practical
and realistic. In this way, we are more likely to stick to it in the long term.

PALATE OF WELLNESS 21
 COMMUNITY MEDICINE, OMC

THE BREAKDOWN
VEGETABLE AND FRUITS : 1/2 OF THE PLATE
It's no question that vegetables and fruits are immensely nutritious. They are loaded
with vitamins, minerals, antioxidants, and fibre which is why we aim to fill up at least
half of our plates with them. If fresh produce is not always available to you, frozen or
canned fruits and vegetables work well and are great options for convenience. As an

added bonus, they tend to also be more affordable. ldeally, in a day, the intake of
vegetables would be slightly higher than that of fruits, but as mentioned before the

aim is to be flexible,

Pro tip: aim for a variety of colours throughout any given week. Each fruit and
vegetable of a given colour offers a plethora of beneficial nutrients, and so enjoying a
variety of vegetables and fruits is the aim

GRAINS & STARCHES : 1/4 OF THE PLATE

Grains and starches offer a fantastic source of sustained energy in addition to B-

vitamins and minerals, depending on fortification. Some examples of grains include

oats, rice, breads, pastas, barley, millet, quinoa, and buckwheat. Examples of starches

include potatoes, yams, and squash.

Pro tip: try prioritizing whole grains when possible as they offer even more nutrients
and fibre, which is beneficial for regular digestion and blood sugar stabilization.

PALATE OF WELLNESS 22
 COMMUNITY MEDICINE, OMC

PROTEINS : 1/4 OF THE PLATE

Taking meat-based protein is a highly efficient way of consuming daily protein

requirements. For example, egg white is very rich in protein sources and can be a
staple in anyone's diet. Other examples could be meat varieties like chicken breast,
salmon, tuna, and beef.

Legume-based sources include beans, lentils, peas, peanuts, and seitan, as well as
soy products such as soy milk, soy yogurt, tofu, edamame, and tempeh.

Convenience options such as frozen edamame and peas, or canned beans and
lentils can help boost the protein in a meal while also cutting down on meal-prep

time. Commercial meat alternatives made from plant-based ingredients also fall
under this category.

Pro tip: when using canned legumes such as beans, first toss them into a colander and
give them a quick rinse under running water to rinse off some of those pesky gas-
causing oligosaccharides. As a bonus, a lot of the sodium will also be rinsed away.

PALATE OF WELLNESS 23
 COMMUNITY MEDICINE, OMC

WHOLE FOOD FATS :

IN THE MEAL,ON THE
SIDE
OR AS A SNACK

Fats have many important functions in our bodies such as aiding in the
absorption of fat-soluble vitamins. Aim for whole food sources over oils
where possible, as these offer other beneficial factors including fiber,
vitamins, and minerals. Whole food fat sources include avocados, nuts,
seeds, nut butter such as almond butter, seed butter such as tahini, olives,
coconut flesh, and coconut milk. Oils also contribute to our fat needs but
are mindful of the quantity as they are a concentrated source

Pro tip: for those following a plant-based diet, focus on food sources
rich in omega-3 fats which include walnuts, ground flaxseeds, ground
chia seeds, and hemp seeds.

FORTIFIED DAIRY: IN THE MEAL,

ON THE SIDE OR AS A SNACK

Milk is an excellent source of vitamins and minerals, and

provides potassium, B12, calcium, and Vitamin D, which are

lacking in many diets. Milk is also a good source of vitamin A,

magnesium, zinc, and thiamine. Additionally, it's an excellent

source of protein and contains hundreds of different fatty acids,

including conjugated linoleic acid (CLA) and omega-3.

PALATE OF WELLNESS 24
 COMMUNITY MEDICINE, OMC

Conjugated linoleic acid and omega-3 fatty acids are linked to many health
benefits, including a reduced risk of diabetes and heart disease. The
nutritional content of milk varies, depending on factors like its fat content
and the diet and treatment of the cow it came from. For example, milk from
cows that eat mostly grass contains significantly higher amounts of
conjugated linoleic acid and omega-3 fatty acids. Also, organic and grass-fed
cow's milk contains higher amounts of beneficial antioxidants, such as

vitamin E and beta-carotene, which help reduce inflammation and fight

oxidative stress.

SUPPLEMENTS

Depending on each individual, their needs, and their

intake, certain micronutrient supplements may be

needed in addition to well-balanced meals.

PALATE OF WELLNESS 25
 COMMUNITY MEDICINE, OMC

SUPERFOODS
AND
IMMUNITY

Consumer trend toward a healthy and nutritious lifestyle has developed during
the last two decades. The consumer has started to prefer healthy food options over

convenience foods due to increasing awareness of a healthy life. Technological

advancements in the food and nutrition industry have led to the creation of a

new food category known as” SUPERFOODS”.

Superfoods are a special category of foods that can have a variety of beneficial

effects such as preventing various diseases boosting the immune system and
providing enough amounts of essential macro and micronutrients. Novel

commodities like quinoa, spices, and moringa along with familiar products such

as almonds, eggplant, blueberry, soy, and raw milk are now called superfoods,
promising to promote health and increase energy.

PALATE OF WELLNESS 25
 COMMUNITY MEDICINE, OMC

TULASI (holy basil) an Indian superfood rich in

anti-oxidants has anti-anxiety properties.
MANUKA HONEY stands out from other honey
types as a unique super food with clinically proven
wound healing and anti-microbial properties.

DRAGON FRUIT, a recently introduced super food in India is considered to be a

promising, remunerative fruit crop. It contains tremendous nutritive properties
phyto nutrients, anti-oxidants vitamin C, PUFA, and carotene.

DRUMSTICK is regarded as one the best superfood for not only building
immunity but preventing and curing nearly 300 diseases.

SPIRULINA is a single-cell protein and is a prominent superfood due to its rich

components such as protein, essential amino acids, carotenoids, phycocyanin, and
anti-oxidant pigments.

Global Hunger Index of 2019 puts India at 102 out of 117 countries and 9.3 million
children in India and half of the total women in age between 15 to 45 are suffering
from anemia.

NUTRICEREALS (MILLETS) can be a solution for these problems to a greater

extent as it is a nutrient-rrich hardycrop and also has a low glycemic index and is
gluten-free.

PALATE OF WELLNESS 26
 COMMUNITY MEDICINE, OMC

Superfood has gained increasing usage and

attention recently with the marketing strategy
to promote extraordinary health benefits
within the human body. This signifies that
they represent an all–natural source of
vitamins, minerals and other nutrients
conducive to a healthy living.

PALATE OF WELLNESS 27
 COMMUNITY MEDICINE, OMC

Triple C Salad
Sabzi Puri Paneer Salad Carrot Laddu
Sesame pudding

Cucumber Sushi rolls Sweet Poha

Life of Pazham Pumpkin Tidbits
Citrus cooler Sprouted Green Gram
Aval-ai saapdadan
Veggie Vibes Salad

Red Dacca Bonne

Sproutamin Tacos Dates Dainties
Douche
Tender Coconut Kheer
Sharbar relish

Flattened rice Oat sweet talker

Sprouts Salad pudding Stuffed cucmber Crackling balls
Pumpkin Halwa rolls

Pottu kadali kola

Pentamit urundai Sweet corn delight Nut balls
Fruit pudding

Bhel shots Aval inipu Sunnundai

Sprouty Savoury
Mint Mojito Spiced buttermilk Laddu

Healthy Bhel Protein salad Avocado chocolate

Granola bars Watermelon Citrus-ginger pudding
detox drink relish

PALATE OF WELLNESS 28
 Let thy food
be
A GIFT

just for thy medicine

and
you
PALATE OF
thy medicine
be thy food
WELLNESS

HIPPOCRATES

DEPARTMENT OF COMMUNITY
MEDICINE