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Early Morning	:	1 tsp of flax seeds
Morning Tea	:	Weak tea with 2 Marie biscuits
Breakfast	:	1 stuffed chapatti with ½ cup of low fat curd/ 1 cup of oat meal and 1 apple
Mid-Morning	:	1 cup sprouts
Lunch	:	1 cup loia/Rajma/chana/soya, 2 thin chapattis/1 cup vegetable raitha
Evening Tea	:	1 cup mixed fruit yogurt with 2 walnuts
Late Evening	:	1 cup vegetable juice
Dinner	:	70-100gms of fish curry/any whole pulse/2 thin chapattis/1/2 cup of vegetale/1 cup of salad
Sleeping time	:	1 fruit./1/2 cup of low fat milk.

Helpful Foods for a patient of Osteoporosis

Eat plenty of foods rich in Ca and Vit-D,good sources of which are roccoli,green leafy vegetales,soy eans,wheat germ,salmon,sardines(with ones),shrimp and tofu.
Include low-fat milk, yogurt and cheese and enhance the diet with Ca-fortified juices and cereals.
Include onions, garlic, eggs in your diet as these foods contain sulfur, which is needed for healthy foods.
Soy foods are helpful as they are rich in phytoestrogens, which may help substitute the loss of estrogen in women entering menopause.

Foods to Avoid:

Certain foods can interfere with Ca asorption, consuming excessive protein, sodium and caffeine will increase urinary excretion of Ca.
Foods rich in oxalates(spinach,eetgreens),ind the Ca .
According to National Osteoporosis foundation, its est to consume any foods with oxalates and phytates at least an hour before or two hour after eating Ca rich foods.
Avoid sugar and salt and limit the amount of citrus fruits and tomatoes as these foods may inhibit calcium uptake.

Early Morning	:	1 cup fresh vegetable juice/pineapple juice
Breakfast	:	1 stuffed chapatti (stuffing with methi or any other green leafy vegetable),1/2 cup low fat curd/ 1cup vegetable dalia/ 1cup oat meal.
Mid-Morning	:	1 orange/100-150gms papaya/1 banana
Lunch	:	1 cup soybean dal,2 thin chapatti,1 cup vegetale salad,1cup green leafy vegetable
Mid-Afternoon	:	4 soaked almonds
Evening Tea	:	1 cup sprouted chat with lime juice
Dinner	:	1 cup dal,1 cup tori/lowki vegetale,1 cup salad,2 thin chapattis.
Sleeping time	:	1 walnut.

Foods to avoid:

Fried foods and aked foods.
Intake of dairy products is also restricted.
Egg plant completely restricted.
Avoid too much food which has excess of starch.
Avoid spicy foods and gas forming foods like ladyfinger, cauliflower, potatoes.
Too much of tea and coffee.

Foods that help to provide respite from pain in arthritis

All fruits which are high in Vit-C
Include fish and grains in good quantity.
Include sources of Vit-E.
Spices and hers like cumin, ginger, asfoetida, garlic,fennel,and turmeric are also beneficial.
Balance foods eaten with physical activity.

Mix Grain Kitchri

Ingredients:

Method:

Pounded Bajra	:	250 gm
Pounded Ragi	:	50gm
Whole Moong Dal	:	50 gm
Rice	:	50 gm
Salt	:	According to taste
Cumin Seeds	:	1tsp
Turmeric Powder	:	1tsp
Water	:	3 glasses
Desi Ghee	:	1Tbsp

1.	Soak all grain and pulse for an hour.
2.	Put them in a pressure cooker and cook for 15 minutes.
3.	Heat Ghee, add cumin seed and pour this seasoning on the prepared kitcheri.
4.	Garnish with Green chilly and lemon and serve hot.
5.	Serves-4
6.	Nutritive value per serving.
7.	Energy - 350 kcal
8.	Protein - 12.1 gm
9.	Calcium - 86 mg

Paneeri Petha

Ingredients:

Method:

Paneer (Grated)	:	250 gm
Petha (Grated)	:	50gm
Coconut Powder	:	50 gm
Almonds	:	50 gm

1.	Keep aside 50 gm coconut powder.
2.	Add remaining coconut powder to grated paneer and petha and mix well.
3.	Roll this mixture into small balls with buttered hands.
4.	Roll in coconut powder and garnish with almonds.
5.	Serves- 10
6.	Protein - 5.11 gm
7.	Energy - 224.5 kcal
8.	Protein - 5.11 gm

Orange Rasmalai

Ingredients:

Method:

Orange Pulp	:	200 gm
Cow’s cheena	:	250gm
Buffalo’s milk	:	2 ltr
Sugar	:	150 gm

1.	. Mix half of orange pulp with cheena. Make small balls of this mixture.
2.	Put these balls in the boiling sugar syrup and cook for 15 minutes. Rasgulla are ready.
3.	Boil buffalo’s milk to half, add sugar in it.
4.	Cool this and add other half of orange pulp.
5.	Finally add sliced rasgulla in this condense milk and serve chilled.
6.	Serves – 5
7.	Nutritive value per saving (2Ps).
8.	Energy - 700 kcal
9.	Protein - 27 gm
10.	Calcicium - 954.4 mg

Egg Custard

Ingredients:

Method:

Milk	:	200 ml
Egg	:	1
Sugar	:	2tsp
Vanilla Essence	:	3-4 drops
Custard powder	:	1

1.	.Simmer milk in a kadhai. Add custard powder.
2.	.Beat egg and sugar in a pan.
3.	.Pour milk gradually over the egg mixture.
4.	.Keep the pan over fire. Stir constantly until the custard start coating on the spoon and add vanilla essence.
5.	.Cool and keep it in the refrigerator. Serve chilled.
6.	Serves – 2
7.	Nutritive value per saving
8.	Energy - 196 kcal
9.	Protein - 7.6 mg
10.	Calcium - 225 mg

Fish Pizza

Ingredients:

Method:

Pizza Base	:	1
Chopped Soya leaves	:	50 gm
Boiled Fish	:	200 gm
Cucumber (sliced)	:	1
Cheese (Grated)	:	50 gm
Tomato sauce	:	2 Tbsp
Oil	:	1 tsp

1.	Toss pizza base with oil.
2.	Spread tomato sauce over it and put soya leaves.
3.	Now put fish slices and cucumber slices on it.
4.	Sprinkle cheese and grill in over for 15 minutes.
5.	Serve – 2
6.	Nutritive Value per serving.
7.	Energy - 149.8 kcal
8.	Protein - 20 gm
9.	Calcium - 697.3 mg

Roasted Channa Shake

Ingredients:

Method:

Roasted Channa	:	100 gm
Milk	:	400 ml
Sugar	:	25 gm
Cardamom powder	:	½ tsp
Ice	:

1.	Remove seed coat and make a fine powder of roasted channa in mixture.
2.	Mix channa powder, elachi powder, sugar and milk in a blender.
3.	Serve chilled.
4.	Serve - 2
5.	Nutritive Value per serving
6.	Energy - 468.5 kcal
7.	Protein - 19.85 gm
8.	Calcium - 450 mg

Health Bone Recipes

Most of the recipes serve four, unless mentioned. The calcium content of each preparation is calculated per serving.

Spinach Soup

Ingredients:

Method:

Spinach	:	100 gm
Tomatoes	:	400 ml
Carrot	:	25 gm
Onion	:	½ tsp
Potato	:


Rice	:	2 tablespoon
Water	:	3-4 cups
Garlic	:	7-8 cloves
Ginger	:	1 inch piece, roughly chopped
Salt/Pepper	:	according to taste
Cream	:	for garnishing

1.	Boil all the ingredinets listed (except the cream) in a pressure cooker for 15 minutes.
2.	Mix in a liquidizer/mixie.
3.	Finely strain through a strainless steel/mesh strainer.
4.	Reheat, and pour into individual soup bowls.
5.	Garnish with a swivel of cream.
6.	Serve.

Cream of Mushroom Soup

Ingredients:

Method:

White Bulton Mushrooms	:	1 packet, fimely chopped
Onions	:	1 large, finely chopped
Chives/parsley/coriander	:	A few sprigs, finely chopped
Milk	:	2 cups
Water	:	2 cups


Flour	:	2 tablespoons
Olive Oil	:	2 tablespoons
Worcestershire Sauce	:	1 tablespoon
Salt/Pepper	:	according to taste
Cream	:	for garinshing

1.	Semi heat the olive oil and saute the onions till they turn translucent.
2.	Add the msuhrooms and only lightly saute them.
3.	Add the flour and quickly mix to the onions and mushrooms on moderate heat.
4.	Gently add the heated milk water mixture, sowly - ensuning that the flour mixes well and does from individual lumps.
5.	Bring to a boil and add the salt and pepper.
6.	Turn the hear off.
7.	Add the chives/parsley/coriander leaves.
8.	Lastly, add the Worcestershire Sauce and blend into the soup.
9.	. Serve into individual soup bows and granish with a swivel of cream.

Cheesy Omelette with Sauted Mushroom

Ingredients:

Method:

Egg	:	2
Water	:	2 tablespoons
Low fat cheese	:	50 gm
Tomatoes	:	150 gm
Finely chopped parsley	:	1/4 cup


Button mushrooms	:	200 gm
Water	:	1/4th cup extra
Pepper	:	according to taste
Chopped	:	parsley for garnishing

1.	Wrisk eggs and water in a bowl intil just combined. In a speaparate bowl, combine cheese, tomatoes and 2 tablespoons of parsley.
2.	Pour half the egg mixture into a non - stick fry pan to just cover the base. Cook over medium heat until eggs are almost set. Palce half the cheese mixture over the omelet and fold in half. Slide onto a serving dish, deep warm and repeat with remaaining mixture to make another omelet.
3.	Heat non-stick frying pan and add mushrooms and water and saute until cooked through, Season to taste and stir in remaining parsley.
4.	Serve mushrooms on the Cheesy Omelette sprinkled with chopped parsley.

Stir-fried Soya Bean Sprouts

Ingredients:

Method:

Soya bean sprouts	:	500 gm
Red chillies	:	4-5, ground to a paste
Ginger	:	1 inch piece, chopped finely
Garlic	:	5 cloves, chopped finely
Tofu (hard)	:	100 gm, mashed


Salt	:	½ teaspoon
Celery	:	few stalks, chpped finely
Olive Oil	:	1½ tablespoons

1.	Semi-heat the oil in a non-stick wok (karhai) and fry the mashed tofu (with athe salt added) until it is golden brown, Remove.
2.	Put the chill paste and ginger in the left-over oil and let the fragrance emanate, stir in the tofu.
3.	Add the beansprours and stir-fry for about 1 minute.
4.	Add the celery and serve.

Three Bean Salad

Ingredients:

Method:

Rajma	:	1 cup, scaked overnight, boiled and drained
Moth Beans (Lobhiya)	:	1 cup, boiled
Choliya	:	1 cup, boiled with a pinch of sugar to retain the colour
Olive Oil	:	2 tablespoons
Vinegar	:	2 tablespoons


Lemon Juice	:	2 teaspoons
Sugar	:	2 tablespoons (option: Splenda - 2 sachets)
Salt/Pepper	:	according to taste

1.	Mix all three beans.
2.	Add the other ingredients
3.	Bake for 30 minutes
4.	Serve Hot

Paneer Filling

Ingredients:

Method:

Fresh paneer	:	250 gm
Onion, chopped	:	1 med size
Tomato, chopped	:	2 med size
Capsicum, chopped	:	1 med size
Butter	:	1 tablespoons


Salt and Pepper	:	according to taste

1.	Put the butter in a pan
2.	Heat it, Saute the onions.
3.	Add capsicum and tomato to it.
4.	Add salt and pepper for taste.

Note: A sandwich filler or served as a side dish with chapatti.

Spinach in Bengal Gram Dal

Ingredients:

Method:

Bengal gram (charia dal)	:	80 gm
Spinach (chopped)	:	500 gm
Ghee	:	2 tablespoons
Coriander powder	:	1 tablespoons
Red chilly powder	:	1 tablespoons


Salt	:	1½ tablespoon
Cumin seeds	:	1 tablespoons
Asafetida	:	½ tablespoons
Ginger and green chilly paste	:	1 tablespoon

1.	Wash the dal and chopped spinach well, separately.
2.	Boil Bengal gram dal along with coriander powder, red chilly powder and salt.
3.	Add the chopped spinach to the dal and cook it for another 5 minutes.
4.	Put ghee in a pan.
5.	Left it heat and add cumin seeds, asafetida and ginger green chilly powder.
6.	Put ghee in a pan.
7.	Serve it with chapatti or rice.

Cholai ka Saag

Ingredients:

Method:

Cholai/Amaranth	:	1 kg chopped
Oil	:	2 tablespoons
Cumin seeds	:	2 tablespoons
Asoferida	:	½ tablespoons
Red chilli powder	:	1 tablespoon


Salt	:	1½ tablespoon
Dry mango powder	:	2 tablespoons

1.	Put the oil in a pan.
2.	Let it heat and add cumin seeds, asafetida and ginger.
3.	Add the chopped cholai and cook it for about 10 minutes
4.	Add salt, red chilli powder and dry mango powder and keep it on fire for another 2-3 minutes.
5.	Serve it with chapatti or rice.

Nutrinugget Pulao

Ingredients:

Method:

Nutrinugget chunks	:	350 gm, soaked in lukewarm water, and drained
Basmati Rice	:	2 cups, washed and drained
Onions	:	10-12 cloves, crushed
Garlic	:	2 inch piece, curshed
Ginger	:	1 tablespoon


Tej patta	:	2
Cinnamon	:	5-6 sticks
Cardamom	:	4-5
Cloves	:	½ teaspoon
Olive Oil	:	2 tablespoons
Mutton/Vegetable stock	:	4 cups
Salt	:	according to taste

1.	Semi-heat oil in heavy-bottomed pan, adn add the tej patta, cinnamon, cardamon and cloves.
2.	Once they start spluttering add the onions and fry them till they are golden brown
3.	Add the ginger-garlic paste and fry for 2-3 minutes
4.	Add the rice and fry for a minute or two
5.	Add the nutrinuggets, salt and move around for 30 seconds
6.	Add the stocks, and palce heavy lid which prevents the steam from escaping.
7.	Cook on very low heat for about 15-20 minutes
8.	Serve with raila and garlic chutney.

Coriander-chilli-Garlic DIP with Crackers/Pita Bread

Ingredients:

Method:

Cholai/Amaranth	:	1 kg chopped
Oil	:	2 tablespoons
Cumin seeds	:	2 tablespoons
Asoferida	:	½ tablespoons
Red chilli powder	:	1 tablespoon


Salt	:	1½ tablespoon
Dry mango powder	:	2 tablespoons

1.	Put the oil in a pan.
2.	Let it heat and add cumin seeds, asafetida and ginger.
3.	Add the chopped cholai and cook it for about 10 minutes
4.	Add salt, red chilli powder and dry mango powder and keep it on fire for another 2-3 minutes.
5.	Serve it with chapatti or rice.

Paneer and Cabbage

Ingredients:

Method:

Cabbage	:	500 gm (fine strips)
Fresh paneer, low fat, grated	:	250 gm
Oil	:	½ tablespoon
Ginger, crushed	:	½ tablespoons
Cumin seeds	:	1 tablespoon


Salt and pepper	:	according to taste

1.	Put the oil in a pan.
2.	Add cumin seeds and ginger paste.
3.	Saute cabbage for one minute.
4.	Add grated paneer to it.
5.	Add salt and pepper as per taste.

Cholai ka Saag

Ingredients:

Method:

Cholai/Amaranth	:	1 kg chopped
Oil	:	2 tablespoons
Cumin seeds	:	2 tablespoons
Asoferida	:	½ tablespoons
Red chilli powder	:	1 tablespoon


Salt	:	1½ tablespoon
Dry mango powder	:	2 tablespoons

1.	Put the oil in a pan.
2.	Let it heat and add cumin seeds, asafetida and ginger.
3.	Add the chopped cholai and cook it for about 10 minutes
4.	Add salt, red chilli powder and dry mango powder and keep it on fire for another 2-3 minutes.
5.	Serve it with chapatti or rice.

Paneer and Corn

Ingredients:

Method:

Fresh paneer (home made or from the market)	:	- ½ kg
Golden Corn (Mr Green), drained	:	350 gm
Cumin Seeds	:	½ teaspoon
Olive Oil	:	1½ teaspoon


Salt	:	according to taste

1.	In a non-stick wok (karhal) or normal karhal, semi-heat the olive oil.
2.	Add the Cumin Seeds.
3.	When they begin to splutter, add the crumbled paneer.
4.	Add the corn and the salt.
5.	Cook lightly for 5-7 minutes,
6.	Serve

Baked Spinach with Cheese

Ingredients:

Method:

Spinach, chopped	:	½ kg
Water	:	½ cup
Refined oil	:	2 tablespoon
Onion, chopped	:	3/4 cups
Green chilly deseeded	:	2


Milk, low fat	:	½ cup
Butter	:	40 gm
All purpose flour	:	½ cup
Milk, low fat	:	2 cups
Paneer, crumbled	:	250 gm
Grated cheese	:	50 gm

1.	Boil the spinach in water.
2.	Put in a mixer and puree it. Keep it aside.
3.	Heat the oil and saute onions.
4.	Add chopped and deseeded green chillies.
5.	Add spinach puree and cook for 15 minutes
6.	Add salt and milk to it and cook for another 5-7 minutes
	For The White Sauce
1.	Heate the butter in a pan.
2.	Add all purpose flour and cook it for about 2-3 minutes
3.	Add milk, salt and pepper and cook it till it thickens.
4.	Add the grated cottage cheese to it.
5.	Grease a baking dish.
6.	Put a layer of the cooked spinach followed it with white sauce. Keep adding layers one after the other.
7.	Make sure the alst layer to be of white sauce, add grated
8.	Bake it at 200 degrees for about 20 minutes.
9.	Serve hot.

Steamed Tofu, Broccoli and Rice

Ingredients:

Method:

Firm Low fat or Regualr Tofu	:	500 gm
Basmati Rice	:	2 cups
Broccali	:	2 whole, cut into florets
Vegetable Borth	:	½ cup
Dry Sherry (optional)	:	1 tablespoon


Low Salt Soya Sauce	:	2 tablespoon
Black Bean Sauce	:	1 tablespoon
Fresh Ginger	:	1 inch piece, minced
Garlic	:	5 cloves, minced
Brown Sugar	:	2 tablespoons
Chill Flakes	:	½ tablespoon
Stainless Steel foil	:

1.	Steam rice and set aside.
2.	In a large, shallow pan, set a rack over approximatley 1 inch of boiling vegetable broth, soya sauce, black bean sauce, cherry (optional), ginger, garlic, brown sugar and chilli flakes.
3.	. Drain tofu on kitchen towels and cut into rectangular pieces (½ by 1½ inches) pieces.
4.	Turn the Tofu into the broht.
5.	Remove and gently place the tofu on to the rack and cover the pan with foil.
6.	Cover the pan with a foil and steam on hig heat for 10 minutes.
7.	Remove the rack of tofu.
8.	Add water to the broth to make it 1 inch deep and add the broccoli.
9.	Cook for about 4 minutes, until it is tender and can be pierced comfortably.
10.	Take out broccoli.
11.	Serve rice in the bowls with the broth, broccoli and tofu. Add soya sauce for taste, if required.

Chingri Malai Curry (Prawns in coconut Milk)

Ingredients:

Method:

Tiger/king Prawns	:	1 kg, deveined and cleaned, but tails intact
Fresh Coconut Milk	:	3 cups, extracted from 1-2 fresh coconuts
Onions	:	2 grated
Haldi Chilli	:	½ teaspoon haldi and 4 dry red chillies, ground to a paste
Ginger Juice	:	extracted from a 4 inch plece of ginger


Olive Oil	:	1 ½ talbespoon
Tej Patta	:	1 large
Cloves	:	5-6
Cinnamon	:	2-3 inch-sized pieces
Cardamon	:	2-3
Garam Masals Powder	:	½ teaspoon
Salt	:	according to taste
		A pinch to sugar

1.	Semi-heat the oil in a non-stick wok (karhai) and add the tej patta, cardamom, cinnamon and cloves.
2.	When they start spluttering, add the grated onions and fry till they are golden brown.
3.	Add the haldi-chilli paste and cook for 30 seconds.
4.	Add the ginger juice and cook for 30 seconds.
5.	Add the prawns and mix around till the tails tum a flaming orange.
6.	Add salt and sugar.
7.	Pour the coconut milk and bring to a boil.
8.	Quickly turm off the heat do not overcook as the prawns will turm rubbery.
9.	Sprinkle the gram masala powder on top.
10.	Serve with stearned rice.

Steamed Fish in Ginger and Soya

Ingredients:

Method:

Whole Snappr/Whole Pomfret/Berki fillets/any Boneless Fish Scalions/Green Onions	:	1 burich, cut finely length-wise, in 2 inch strips
Ginger	:	2 inch piece - out into fine, long juliennes Light
Soya Sauce	:	3 tablespoons
Olive Oil	:	1 teaspoon
Salt/pepper	:	according to taste

1.	Wash and pat the fish dry carefully.
2.	Place in a dish, and add the soya sauce.
3.	Add the scallions and ginger, and place artistically over the fish , both below and above.
4.	Add salt/pepper (NB: most Soya Sauce is highly salred, so check before adding salt)
5.	Drizzle the Oilve Oil over the fish.
6.	Place the dish in a steamer and steam for about 15 minutes.
7.	Serve hot with steamed rice.

Steamed Fish in Green Chutney Paste

Ingredients:

Method:

Whole Pomiret/large chunky pieces	:	1 scrapped
Coconut	:	1 large bunch
Coriander leaves	:	2 tablespoons
Mint leaves	:	½ tablespoons
Garlic	:	1 tablespoon


Ginger	:	1½ tablespoon
Lemon juice	:	2 tablespoons
Olive Oil	:	2 tablespoons
Salt	:	2 tablespoons

1.	Make a chutney with all the ingredients other than the fish, oil and banana leaves foil. This can be done on the stone or in a mixe. The chutney should be thick, with no water added to it.
2.	Liberally oil the insides of the banana leaves (which need to be passed over a flame to make them pliable); or on the insides of the foil.
3.	. Make a near, parcel of the fish - a single in the case of a whole fish, individual in the pieces.
4.	Palce in a steamer and steam for 20 minutes
5.	Unparcel and serve

Steamed and Sauted Colocasia Leaves (Arabi ke Patte)

Ingredients:

Method:

Colocasia leaves	:	8
Oil	:	1½ tablespoon
Seasoning	:	cumin and mustard seeds
Gramflour	:	200 gm
Ginger	:	25 gm


Garlic	:	10 cloves
Red chill powder	:	5gm
Garam masala	:	as per taste
Salt and pepper	:	as per taste

1.	Clean the leaves.
2.	Make a thick paste of gramflour, crushed ginger, garlic, red chilli powder and garam masala.
3.	Put one leaf facing down and spread the gramflour paste on it.
4.	Make a layer of all the 8 leaves with the paste in between, ending with the gramflour paste.
5.	Roll the leaves to make a 2 inch diameter toll.
6.	Steam it for about 10 minutes.
7.	Saute them with oil and seasoning.

Parsi Paneer/Egg/Tofu Akuri

Ingredients:

Method:

Fresh Paneer	:	(home made - 4 cups, crumbled/Eggs - 4 or from the market)/Tofu
Onions	:	2 medium chopped
Cumin Seeds	:	1 teaspoon, roasted
Garlic	:	4 flakes, chopped
Green chillies	:	2 chopped finely


Haldi	:	½ teaspoon
Garam Masala Powder	:	1 teaspoon
Tomatoes	:	2 medium, chopped
Curry Leaves	:	a bunch, chopped
Olive Oil	:	1½ talbespoons
Coriander Leaves	:	finely chopped for garnsih
Salt/Pepper	:	2 tablespoons

1.	Semi-heat the Olive Oil in a non-stick pan and drop in the cumin seeds.
2.	When they splutter, add the curry leaves, green chillies and the garlic.
3.	Stir-fry for a 30 seconds.
4.	Add the chopped onions and saute for a few minutes till they are translucent.
5.	Add the chopped tomatoes, haldi powder, salt and pepper
6.	Cook this mixture till the oil begins to float on top.
7.	Add the garam masala.
8.	Add the eggs/paneer/tofu. Mix well.
9.	Cover for a few minutes
10.	Garnish with coriander leaves
11.	Serve, traditionally on toast.

Lotus Stem Pickle/Curry

Ingredients:

Method:

Lotus stom	:	150 gm
Oil	:	200 ml
Red chillies	:	5
Mustard seeds	:	1 tablespoon
Cumin seeds	:	1½ tablespoon


Asofetida	:	1/4th tablespoon
Turmeric powder	:	2 tablespoon
Red chilly powder	:	6 tablespoon
Dry raw mango powder	:	5 tablespoon
Salt	:	6 tablespoon
Mustard seed (crushed )	:	2 tablespoon
Sugarr	:	6 tablespoon

1.	Wash the fresh lotus stem well and cut into one inch pieces.
2.	Boil the cut lotus stem in water with the turmeric powder. Strain the water cut.
3.	. Put red chilly powder, dry raw mango powder, slat and crushed mustard powder in a plate, half of the oil, and a little bit of water, Mix them all well.
4.	Add the boiled lotus stem and the red chilly to the seasoning paste.
5.	Heat the rest of the oil in a frying pan. Add mustard seeds, cumin seeds and asafetida powder and let it splutter
6.	Add the seasoned lotus stem and a little bit of water and cover it to be cooked (once the oil starts to separate).
7.	The curry is ready and can be used as picde too.
	Note: For the ones who are watching the oil intake, heat it up and the oil will separate.

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