smita - NUTRITION AND DIET CONSULTANT
asmi.food4soul@gmail.com
+91-9820022715
www.facebook.com/
Asmi
🍎Food4soul
🍎ऊदर भरण नोहे जाणीजे यज्ञ कर्म
🍎Food is an (inevitable/ indispensable / any better word?) part of our life
To make it nutritious & healthy without compromising on the taste is our mission
traditional recipes are modified to suit certain dietary requirements , by substituting certain ingredients with healthy alternatives
All recipes use natural home made colors & flavors
We can still enjoy sweets & savories with small modifications
😊Small changes go long healthy way
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Food is a fundamental part of life. Our mission is to provide you with food that not only ticks the boxes as far as nutrition is concerned, but also satisfies all of your taste buds.
We can tailor traditional recipes to suit any dietary requirements by substituting certain ingredients* with more healthy alternatives
Whether it be sweet or savoury, with a few small changes to how we prepare our meals, there's no reason why anything should be off limits!
Asmi - Food4Soul
Healthy, Nutritious, Tasty Food made with Natural Ingredients........
geetus verdict....
If not the distance this place shall be the one I would head out to when I am craving for tasty glutten free recipes workshop by my fav food consultant , friend , all rouder, masters in all cuisines @smita ganesh..
Let me begin by stating – I have always been someone who is constantly eating/munching. Ask my friends/colleagues, they will testify.
when i got an special invite from Gowri Rameshas a food blogger, as a master chef season 4 finalists, i was flying in the sky as i love attending masterclass, as a foodie as a chef want to learn more till my death
WORDS FAIL me when i have to describe about the class, but i cannot stop without writing about this excellent class taken by my fav nutrition and food consultant . smita ganesh....
asmi.food4soul@gmail.com
+91-9820022715
www.facebook.com/
The results were delicious, and the food enthusiasts and parents were charmed by smita sense of humour!
smita has designed gluten free menu for people with foodd lovers It will provide a taste of varied, delicious and healthy culinary choices that adhere to the calorific and dietary requirements ..
SO GO VISIT to her page asmi.food4soul@gmail.com
+91-9820022715
www.facebook.com/
my passion for food makes me more mad and my friends will testify. its worth for me to attend this gluten free workshop , and i learnt a lot from her....
started with a yummy welcome drink
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she made five recipes for us ....
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1. Power Packed Breakfast
Ingredients:
2 cups Thin pohe (rice flakes)
1/4 cup sprouts
2 tbsp boiled peanuts
2 tbsp boiled sweet corn
1 medium size tomato chopped
2 tbsp coriander leaves finely chopped
1 cucumber grated
2 tbsp oil
1/2 tbsp mustard seeds
1 tbsp turmeric powder
1 green chilly finely chopped
1 lemon
Salt
Method:
Dry roast thin pohe in a pan till crunchy.
Set it aside
Heat up oil in a pan -
Add mustard seeds, green chillies
Turmeric powder
Add it to pohe
Add all other ingredients
Adjust seasoning
Serve at room temperature
Tips :
Pohe is a great gluten free option
Its power packed with iron . Helps cure anemia .
It has a great satiety value
Good for diabetics as it releases sugar slowly
2. Chickpea Apricot Tikki
Ingredients:
1/2 cup chick pea (chole)
10 dry apricots
1 boiled mashed potatoes
1/4 cup rice flour
2 tbsp coriander leaves finely chopped
1 tbsp ginger grated
2 green chilies finely chopped
Handful walnuts crushed
1 lemon
Salt
Oil to shallow fry
Method :
Wash & Soak choke overnight
Pressure cook well
Mash & set aside
Add all other ingredients
Mash it well
Adjust seasoning
Make small tikkis
Roll in dry rice flour
Shallow fry & serve hot with
Coriander chutney
Tips :
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Chickpea is a great gluten free option. Rich in protein, manganese & folate , high in dietary
fiber
Good for diabetics
Sweet potatoes are rich source of vitamin A , C , B1, B2 also rich in dietary fiber, copper &
phosphorus
Dry apricots are rich source of vitamin A , high in dietary fiber , potassium & anti oxidants
3. Mix Veg Paratha
Ingredients:
1/2 cup jowar - sorghum flour
1/2 cup rajgira - amaranth flour
1 sweet potato- (ratale) boiled
1 onion chopped
1 tbsp garlic grated
2 green chillies finely chopped
1 tsp turmeric powder
2 tbsp each finely chopped palak. Coriander leaves. Carrots
Sesame seeds
Salt
Water
Method :
Mix the flours
Add water
Add Sweet potato
Add other ingredients
Adjust seasoning
Make a soft dough
Smear the tava - fry pan with oil
Place the dough
Shape it into a thick paratha
Cook on both sides with the help of oil
Serve hot
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Tips
Sorghum & amaranth are great alternative to wheat breads
These gluten flours are very rich calcium , magnesium, iron
Very good source of protein
High in dietary fiber
4. Quinoa Pulao
Ingredients:
2 cups quinoa cooked
1/4 cup each onions, red capsicum, green capsicum, green peas,
sweet corn, carrots, green beans
2 tbsp green chillies
1 tbsp ginger finely chopped
2 tbsp garlic finely chopped
1 tbsp lemon juice
1/4 cup Roasted crushed peanuts
Salt to taste
3 tbsp olive oil
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Method
Bring 2 1/2 cups water to boil
Add 1 cup washed quinoa
Cover & cook on slow heat for 12-15 mts
Set it aside
Put olive oil in a pan
Add garlic & green chillies
Add onions cook
Add other blanched vegetables
Add ginger
Add cooked quinoa
Add lemon juice
Add salt
Mix well
Adjust the seasoning
Add crushed peanuts &
Serve hot
Tips
Quinoa - is a great protein source containing all essential amino acids
Its high fiber & high protein quality adds to great satiety value
Rich source of iron & many other minerals
EVEN glutten free PERSON CAN EAT THIS YUMMY DESSERT ..HOW …
smita ganesh TEACHED US HOW TO MAKE …
IS THAT COOL AND DROOLING
5. Ragi Mini Muffins
Ingredients:
1/4 cup Ragi- finger millet flour
1/4 cup Almond flour
1/4 cup Cashew nuts flour
1/4 cup olive oil
1/4 cup dates puree
1/4 cup honey
2 tbsp cocoa powder
2 tbsp flax seeds powder soaked in 4 tbsp warm water
1/4 tsp vanilla essence
1/4 cup crushed walnuts
1/4 tsp eno salt
1/4 tsp lemon juice mixed in 1 tbsp water
1/4 tsp salt
Method:
Pre heat the oven @ 180 dc for 20 minutes
Grease the muffin tray Or place the cup cakes case in a tray
Mix in the dry ingredients- ragi flour + almond flour+ cashew nuts flour + salt + cocoa
powder
In another bowl, mix in the wet ingredients- dates puree + honey+ vanilla essence + olive
oil + flax seeds water
Add the dry ingredients to above wet ingredients bowl mix
Mix walnuts
Add lemon water on top , Add eno salt to the water. Give it a quick mix
Spoon into muffin mould
Bake for 18-20 minutes or till the tooth pick cones out clean
Place the tray on a cooling rack. Rest for 10 - 15 minutes
Serve at normal temperature
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Tips :
Ragi- finger millet is a rich source of iron & calcium
Its low fat content makes a great weight loss meal plan . Also tryptophan amino acid
present on ragi helps reduce appetite
Its great food for diabetics
Antioxidants & minerals in ragi work against anxiety & stress by helping to relax and calmdown the body
THE GLUTEN FREE WORKSHOP IS A HUMBLE INITIATIVE TO MAKE PEOPLE AWARE AND CREATE GLUTEN FREE RECIPES AT HOME ...
MRS. SMITA GANESH SAID , WE STARTED THE GLUTEN FREE INITAITIVE LAST YEAR , TO URGE RESTAURANTS TO CURATE AND SERVE A GLUTEN FREE ,, HEALTHY AND TASTY MENU.ITS A SMALL EFFORT TO REVOLUTIONISE THE WAY THE FOOD INDUSTRY CATERS TO THE VAST NUMBER OF GLUTEN FREE PUPIL...WHERE PEOPLE WITH GLUTEN FREE OR THE HEALTH CONSCIOUS , CAN MAKE A PREFERRED SELECTION FROM A MENU, BASED ON THE NUTRITIONAL VALUE OF THE FOOD SERVED.
OUR VISION IS TO SEE A HEALTHY, GLUTEN FREE MENU SERVED IN EVERY HOME AND RESTAURANT IN INDIA, SO PEOPLE WITH GLUTEN FREE CAN MAKE AN INFORMED CHOICE ABOUT WHAT TO EAT..
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