Page 21 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
● Wash the yellow moong dal thoroughly. Soak for 6–8 hours, then drain well.
● Add the soaked moong dal, chopped spinach, grated ginger and low-fat natural yogurt
to a blender. Blend with minimal water to obtain a smooth, thick batter.
● Transfer the batter to a bowl. Add crumbled low-fat cottage cheese, flax seed
powder, roasted cumin powder, turmeric and salt. Mix well until evenly combined.
● The batter should be thick but spoonable. Adjust the consistency with a small
amount of water if required.
● Lightly grease silicone muffin moulds or small cups. Fill each mould about
three-quarters full with the batter.
● Place the moulds in a steamer. Steam at 100°C (212°F) for 40 minutes until the cups
are firm and fully cooked.
● Check doneness by inserting a toothpick into the centre. If it comes out clean, the
cups are ready.
● Allow to cool for 3–4 minutes, then gently remove from the moulds.
● Serve warm with green chutney.
● Modification for patients post-bariatric Surgery:
The steamed cups can be softly mashed or lightly blended with yogurt to obtain a
softer texture if required during early diet progression.
Nutritional Analysis

Nutritional values were derived using the Indian Food Composition Tables (IFCT, 2017)
and analyzed through the Intuitive Nutrition Analysis software.
Total
weight
Iron
Ingredient used in Kcal Protein Fat (g) Carbohy- Sugars (mg) Calcium Fiber
drate (g)
(mg)
(g)
(g)
(g)
recipe
(g)
Yellow Moong Dal 100 298 22.87 0.61 47.91 1.5 7.91 76.66 16.66
Cottage Cheese 100 258 18.86 14.78 12.41 11.57 0.9 476 -
Spinach 100 24 2.14 0.64 2.05 0.24 2.95 82.29 2.38
Low Fat Natural 50 30 1.55 2 1.5 - 0.1 74.5 -
Yogurt
Flax Seed Powder 20 89 3.71 7.13 2.2 0.12 1.09 51.4 5.23
Ginger 5 3 0.11 0.04 0.45 0.07 0.1 0.94 0.27
Total 702 49.24 25.2 66.52 13.5 13.05 761.7 24.54

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