Watermelon Rind Raitha (Yogurt Chutney)

 

Ingredients (Serves 3 - 4)

1) 1/2 Medium Size Watermelon Rind

2) Yogurt - 1/2 Cup

3) Freshly ground pepper powder  - 1 Teaspoon

4) Pinch of salt 

5) 3 to 5 Peeled garlic pods

6) Coconut Oil (2 Teaspoons)

7) Ground Pepper - 1 Teaspoon ( or more as per your taste)

Watermelon Rind - Watermelon rind is the tough, outer layer of a watermelon, and is typically green on the exterior, fading to a pale white inside

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Procedure

1) Remove the outer dark green skin of the watermelon rinds and cut the watermelon rind into small pieces or grate the rind

2) Add Yogurt, Diced or grated Rind, Pepper powder, and a pinch of salt to taste

3) Season with Coconut Oil, garlic pods

4) Serve and Enjoy !!

Recipe Credit - Mrs. Anitha

Burnt Garlic Broccoli Soup

 

Ingredients (Serves 3 - 4)

1) 1 Medium Broccoli Flower

2) 4 Medium Sized Carrots (Cut in circles) 

3) Cilantro / Coriander leaves  - 1/2 bunch

4) 1 diced Onion 

5) 3 Sweet Potatoes - cut in circles

6) 3 to 4 Tomatoes cut into thin slices (circles)

7) Ground Pepper - 1 Teaspoon ( or more as per your taste)

8) 1/2 Cup mil 

9) Coconut Oil (2 Teaspoons) or Cooking butter

10) Pinch of Salt (Optional) 

11) 5 roasted garlic pods

12) 5 fresh / raw peeled garlic pods

Procedure

1) Add coconut oil / cooking butter to the skillet , add the fresh / raw garlic pods, sliced onions, broccoli flowerets and cook for 3-5 mins.  After 5 mins , add milk let the mixture cook for another 5-8 mins. switch off the heat and let cool. Add pepper powder and salt as per taste. 

2) Add the contents to a blender and blend into a soup consistency and keep it aside

3) In another skillet, add 2 teaspoons of oil and sauté the sliced carrots and sweet potatoes. cook for 5-8 mins, add pepper powder and salt for seasoning. Switch off the heat.

4) Pour the soup into a serving bowl, garnish with coriander leaves and roasted garlic pods. Plate the sautéed vegetables on an other plate

5) Serve and Enjoy !!

Rajma (Kidney Beans) Mixed Veg Soup

 

Ingredients (Serves 2 - 3)

1) 1 Cup Cooked Rajma (Kidney Beans) - Soaked for 12 hours, and the pressure cooked (5-6 whistles)

2) Medium Sized Carrots (Cut in circles) - 3 

3) Cilantro  - 1/2 bunch

4) 1 diced Onion  (for garnish) and 1 Onion cut in slices

5) Spinach - Few leaves or as per preference

6) Tomato puree (3 to 4 Tomatoes and 3 garlic cloves), You may add few roasted peanuts to the puree for additional flavour

7) Ground Pepper - 1 Teaspoon ( or more as per your taste)

8) 1/2 Medium Lemon Squeeze 

9) Coconut Oil (2 Teaspoons)

10) Pinch of Salt (Optional) 

Procedure

1) Add coconut oil to the skillet , and add the sliced onions, carrots and sauté for 3-5 mins. To this add the Tomato puree and cook until the oil comes out and the raw flavour of tomatoes is gone

2) Add the cooked Rajma along with the juice to Carrots, Tomato mix and cook for few mins. Add ground pepper and salt for taste. Add Spinach leaves and switch off the heat and close the lid.

3) Soup Serving -  Pour the soup in a bowl, squeeze lemon juice as per taste, add coriander and onions as garnish and serve.

4) Enjoy !!

Broccoli Carrot Salad

 

Ingredients (Serves 2)

1) 1 Medium Sized Broccoli Flower

2) Medium Sized Carrots (Grated) - 3 

3) Cilantro  - 1/2 bunch

4) 1 Diced Onion 

5) Tomatoes (Diced) - 2 

6) Ground Pepper - 1 Teaspoon ( or more as per your taste)

7) 1/2 Medium Lemon Squeeze 

8) Coconut Oil (2 Teaspoons)

9) Pinch of Salt (Optional) 

10) Roasted Peanuts - one fistful (For Garnish)

Procedure

1) Add the Grated Carrots, Tomatoes, Onion, Cilantro into a bowl and mix them well. Add Lemon Squeeze and Pepper powder for seasoning.

2) Take a skillet and add 2 teaspoons of coconut / groundnut cold pressed oil. After the oil heats up, add the Broccoli Flowerets and Sautee for 2-3 minutes. Add pinch of salt and a teaspoon of pepper powder for seasoning. Toss the Flowerets and switch off the flame / heat

3) Salad Plating -  Plate the Broccoli Flowerets and Grated carrot mixture on a plate. Garnish with the roasted peanuts.

4) Serve & Enjoy !!

Double Bean Spinach Salad

 

Ingredients

1) Double Beans (Soaked for 12 hours and Pressure cooked for 3 whistles) - 2 Cups 

2) Medium Sized Carrots (Diced or Grated) - 3 

3) Cilantro  - 1/2 bunch

4) 1 diced Onion 

5) Tomatoes (Diced) - 2 

6) Spinach (Diced) - 1 Cup

7) Ground Pepper - 1 Teaspoon ( or more as per your taste)

8) 1/2 Medium Lemon Squeeze 

9) Pinch of Salt (Optional) 

Procedure

1) Add the Diced Carrots, Tomatoes, Onion, Cilantro into a bowl and mix them well. Add Lemon Squeeze and Pepper powder for seasoning.

2) Take a skillet and add 2 teaspoons of coconut / groundnut cold pressed oil. After the oil heats up, add the Soaked and boiled double beans and sauté for 2-3 mins.  Add the diced Spinach and sauté for 2 more mins and switch off the flame / stove 

3) Salad Preparation - Mix all the ingredients along with Ground Pepper & Lemon Squeeze. Alternatively, the Sautéed Double beans and Spinach can be served along with mixture of tomotoes, carrots, onions and cilantro.

4) Serve & Enjoy !!

Police Academy Yoga Sessions - Picture Gallery

Yoga and wellness sessions to 500 Police Cadets under Training !!

Sessions Conducted with support and guidance from our Yoga guru Amarnath garu.

Special Thanks to Satynarayana garu for his constant support and encouragement.

Grilled Bottle gourd & Paneer with Sprout Salad

 

Ingredients

1) Medium sized tender Bottle gourd  (Preferably long one) - 1 

2) Paneer Squares - 6 - 8 pieces ( 1x1 inch size)

3) Moong (Green Gram) Sprouts  - 1 Cup

4) Diced Onions - 1/2 Cup

5) Grated Carrot  - 1 Cup

6) Roasted Peanuts - 1/4  Cup

7) Diced Capsicum - 1/2 Cup

8) Diced Tomatoes - 1/2 Cup

9) Freshly Squeezed Lemon Juice - 2 Teaspoons

10) Ground Pepper - 1 Teaspoon ( or more as per your taste)

11) Grilling Masala - 2-3 Teaspoons Curd, 1 Teaspoon Oil, 1 Teaspoon chilly powder, 1 Teaspoon Turmeric, Pinch of Salt, Garam masala powder ( as per taste)

Procedure

1) Cut the Bottle gourd into thin round slices.  Mix all the ingredients for the grilling masala and add the masala paste to the Bottle gourd slices and marinate for 15-20 mins

2) Add the grilling masala to the Paneer Squares as well

3) Salad Preparation - Add Dice Tomatoes, Capsicum, Onions, grated carrot, sprouts, roasted Peanuts to bowl and mix well with the Lemon juice and Pepper powder. 

4) Grill the Bottle gourd and Paneer Squares on a non stick tava or a Grill

5) Serve the Grilled Paneer & Bottle gourd along with Sprout Salad

Enjoy !!