Fit Result

VEGETABLE STUFFED RAGI PARATHA

Ingredients
Ragi Flour – 1 cup
Water – 1 cup
Cooked Peas – ½ cup
Shredded Carrot – ½ cup
Jeera – ¼ tsp
Mustard Seeds – ¼ tsp
Ginger Finely Chopped – 1 tsp
Curry Leaves Chopped – 1 tsp
Lemon Juice – 1 tsp
Coriander Leaves Chopped – 2 tbsp
Green Chillies – 1-2
Plastic paper
Oil
Salt to taste

Method
Vegetable stuffing preparation:

1. In a mixture blender, add boiled peas, jeera, green chilies and make a coarse paste.
2. Heat 1 tsp of oil in a pan. Add mustard seeds and allow it to crackle, then add ginger & curry leaves and fry it for few seconds.
3. Once done, add the green peas mixture, carrot and salt. If the mixture seems dry, add a little water and sauté for a while.
4. Now switch off the flame and add lemon juice along with coriander.

Paratha preparation:

1. Put a pan on flame and add 1 cup of water in it along with salt. Once hot, add the Ragi flour and switch off the flame.
2. Mix thoroughly with a spatula and allow the flour to rest for 5-7 mins.
3. Knead the mixture well to make a soft dough after resting it.
4. Make equal quantity of balls from the dough and flatten them.
5. Dust a flattened ball in flour and roll it into a thin paratha on a plastic paper. Repeat the process for all balls.
6. Now take one Ragi paratha, place the vegetable stuffing over it and spread evenly.
7. Slightly wet the edges of the paratha and place another paratha over it and seal the edges by wetting your fingers.
8. Dust with flour and slightly roll the paratha.
9. Now heat a pan, brush some oil and allow the paratha to cook.
10. Once golden brown, flip and allow it to cook on the other side.
11. Your healthy, hot Vegetable Stuffed Ragi Paratha is ready! Serve it along with some raita.

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LONG-TERM EFFECTS OF ALCOHOL
#9 Ulcers

A stomach sore caused by alcohol misuse can be very uncomfortable. Whether or not a person's ulcer is caused by drinking, science has determined that drinking does not aid in the healing of an ulcer. In fact, drinking while suffering from an ulcer can aggravate the problem.

VEGETABLE BAJRA UTTAPAM

Ingredients
Whole Bajra – ¼ cup (soaked for 8 hours and drained)
Bajra Flour – 1 cup
Rice Flour – ¼ cup
Carrot – ½ cup (grated)
Onion – ½ cup (finely chopped)
Tomato – ½ cup (finely chopped)
Coriander – ½ cup (finely chopped)
Salt to taste
Ginger Garlic Paste – 1 tsp
Chilli powder – 1 tsp
Turmeric powder – 1 tsp
Lemon Juice – 1 tbsp
Oil

Method
1. Combine whole Bajra with ½ cup of water and some salt. Put it in a pressure cooker and cook for 5 whistles. It will take time to cook, so be patient.
2. Once done, drain the excess water and keep the cooked Bajra aside.
3. Combine Bajra flour, rice flour, whole cooked Bajra, all vegetables, ginger garlic paste, lemon juice & spices along with 1-1.5 cup of water in a mixing bowl, mix them well.
4. Heat a nonstick griddle and grease it lightly with oil.
5. Using a spatula pour the batter on the tawa and spread it lightly to make a medium thick circle. Allow it to cook on medium flame.
6. Once golden brown, flip it over and allow it to cook on the other side.
7. Serve it hot with freshly made green chutney.

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LONG-TERM EFFECTS OF ALCOHOL
#8 Brain Damage

Years of heavy drinking usually result in severe alcohol-related brain damage. Heavy drinking and binge drinking can harm the brain and nervous system permanently. However, after only a few drinks, detrimental effects on the brain occur.

FRUITY NUTTY YOGURT

Ingredients
Hung curd – 1 cup (200 gm)
Strawberries – 4 (cut into halves)
Honey – 1 tsp
Pistachio – 2 (coarsely chopped)
Almond – 2 (coarsely chopped)

Method
1. Heat a small pan and dry roast the almonds and pistachio for 2-3 min on medium flame. Once done keep it aside.
2. In a mixer blender, add strawberries and 2 tbsp of hung curd and blend it into a puree. Remove it in a mixing bowl.
3. In the bowl, add the remaining curd and whisk it lightly till it has that lovely pink colour
4. Time to add the honey, only if you wish to make it a little sweeter.
5. Serve it in a small bowl and spread the roasted nuts over it.
6. Your quick healthy dessert is ready!

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LONG-TERM EFFECTS OF ALCOHOL
#7 Nerve Damage

Nerve tissue can be harmed by alcohol. Drinkers may experience discomfort and tingling in their limbs as a result of excessive alcohol consumption. Alcoholic neuropathy is the term for this. The peripheral nerves of patients with alcoholic neuropathy have been injured as a result of excessive drinking. Peripheral nerves carry information from the body to the spinal cord and brain.

LONG-TERM EFFECTS OF ALCOHOL
#6 Liver Disease

Even if it's only for a few days, drinking a lot of alcohol can cause fat to build up in the liver. This is the first stage of ARLD and is known as alcoholic fatty liver disease. Fatty liver disease has few symptoms, yet it's a crucial indicator that you're consuming too much alcohol.

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DATES AND WALNUT CAKE

Ingredients
Dates – 1 cup
Milk – 1 cup
Whole Wheat Flour – 1.5 cup
Roughly Chopped Walnuts – ½ cup
Coffee – ½ tsp
Cinnamon Powder – ½ tsp
Olive Oil – 100 ml
Baking powder – ½ tsp
Baking soda – 1 tsp
Salt – ½ tsp

Method
1. Soak coffee in a little water.
2. Soak Dates in hot milk for 2-3 hours until they soften. Then grind the dates + milk into a fine paste in a mixer.
3. Take the date paste out in a mixing bowl and add olive oil to it.
4. Sieve the whole wheat flour, baking powder, baking soda, coffee, cinnamon powder & salt and mix well with the dates puree using whisker.
5. Now, add the chopped walnuts in the batter and gently fold them within. The cake batter is ready for further process.

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SPINACH PARATHA

Ingredients
Spinach leaves – 200g
Gram flour (besan) – 2 tbsp
Wheat flour – 1 cup
Ajwain – 1 tsp
Green chilli – 1-2
Ginger – 1 tsp
Oil – 1 tbsp
Salt to taste

Method
1. Boil water in a pan and turn the flame off. In the hot water, add the spinach leaves. After it has blanched, remove the leaves and soak them in cold water.
2. Using the spinach leaves, ginger and green chillies, make a puree in mixer or blender.
3. In a mixing bowl add the wheat flour, gram flour and salt. Mix them well and add the green puree, ajwain and a tsp of oil.
4. Knead the dough well and allow it to rest for 10-15 min.
5. Roll medium thick parathas out of the dough.
6. Heat a tawa and roast the paratha after applying a little oil. Roast well on both sides.
7. Serve it hot with carrot raita.

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LONG-TERM EFFECTS OF ALCOHOL
#5 Heart Disease

Heavy drinking, on the other hand, has been related to a variety of health problems, including heart disease. Drinking too much alcohol can cause excessive blood pressure, heart failure, and stroke. Cardiomyopathy, a heart muscle condition, can potentially be exacerbated by excessive drinking.

LONG-TERM EFFECTS OF ALCOHOL
#4 Alcohol Poisoning

Alcohol poisoning can also occur when adults or children inadvertently or purposely consume alcohol-containing household goods. Alcohol intoxication necessitates prompt medical intervention. If you suspect someone is suffering from alcohol poisoning, seek immediate medical attention.

BEETROOT VEGGIE UTTAPAM

Ingredients
Beetroot – 1 small
Fine Semolina – 1 cup
Onion – 1 small finely chopped
Tomato – 1 small finely chopped
Capsicum – 1 small finely chopped (yellow and green)
Curd – 1 cup
Green chillies (optional)
Salt to taste

Method
1. Peel the beetroot and grind it into a thin paste.
2. In a bowl, mix the semolina, curd, salt, chillies and beetroot paste.
3. Let it rest for 10-15 minutes.
4. Take a non-stick pan, put a few drops of oil and gently spread the batter with a help of a katori or round spoon.
5. Sprinkle the chopped onion, tomato, capsicum and green chilies.
6. Cover it with a lid and let it cook on low flame for about 1 minute.
7. Flip it to the other side and cook well.
8. Serve hot with green chutney.

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BEETROOT KEBABS

Ingrediets
Beetroot – ½
Oats Powder – 1 cup
Red Chilly Powder – 1 cup
Coriander Powder – ½ tbsp
Black Pepper Powder – ½ tbsp
Garam Masala – ½ tbsp
Ginger Garlic Paste – 1 tbsp
Onion – 1 chopped into small pieces.
Green chillies (optional)
Coriander leaves

Method
1. Peel and grate the beetroot and squeeze the water out from it.
2. Take a bowl, put oats powder, beetroot, and all other ingredients mentioned above and mash them well.
3. Take a frying pan and fill half the pan with oil
4. Make tikkis of the batter and shallow fry them on a low to medium flame.
5. Serve them hot with paratha/ roti.

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LONG-TERM EFFECTS OF ALCOHOL
#3 Increased Family Problems, Broken Relationships

Alcoholism in the home can have a significant impact on children. They may feel guilty, believing that they are to blame for their parents’ drinking problem and the fact that it will not stop. They may also grow confused and upset as they try to understand why someone they care about is acting in this manner.

SAUERKRAUT

Ingredients
Raw Cabbage – 1
Mason Jar – 1 (750 ml to 1 L)
Pink Salt or Normal Salt – 1-2 tbsp

Method
1. Take a medium sized cabbage and remove the outer leaves and keep them aside. Cut the cabbage into 4-5 pieces and remove the white core.
2. Shred the cabbage or chop it in a food processor. We need it really thin and finely chopped.
3. Take a big mixing bowl, add the cabbage to it.
4. Add the salt. Salt will stop the breathing of any unhealthy micro-organism and will start the formation of lactobacillus bacteria which will help us in this fermentation.
5. Mix the cabbage and salt well with your hands for a few minutes and then keep it aside for 7-10 min to allow the brine to ooze out. Let it set in the bowl.
6. Pound the cabbage for a few minutes to allow any more liquid to ooze out, hit it well.
7. Take a glass jar which is clean, freshly washed and pack the cabbage very tightly.
8. Clean your hands and start keeping the cabbage in the jar. After adding some, take a wooden spatula or glass and push it in to avoid any air pockets between the cabbages. Repeat the process till the cabbage is over.
9. Now, take the outer cabbage leaf and tuck it over the cabbage kept in the jar just like you are covering it hard to not allow any air.
10. Next, add the brine we collected after mashing the cabbage, leave the top 1 inch of the jar free, do not pack it with brine tightly.
11. Close the lid of the Mason jar (it is okay to close the jar not very tight so that the cabbage can breathe) and keep it in a bowl, there are chances of liquid oozing out after fermentation starts.
12. Keep this for 3 days and then you can refrigerate and eat it. It should be a bit yellow and tangy.

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LONG-TERM EFFECTS OF ALCOHOL
#2 Intentional Injuries

According to the World Health Organization (WHO), approximately 55 percent of domestic abusers consumed alcohol before the assault.
Abused women are 15 times more likely to become alcoholics.

LONG-TERM EFFECTS OF ALCOHOL
#1 Unintentional Injuries

Drunk driving claims the lives of 29 people per day. Drunk driving is the leading cause of death among teenagers, accounting for a third of all traffic-related deaths. Alcohol and driving, without a doubt, pose a significant and catastrophic menace to society.

QUINOA CHICKPEA SALAD

Ingredients
Quinoa – ⅓ Cup (soaked for 30-60 mins)
Chickpeas – ½ cup boiled
Garlic – 1 tsp chopped
Capsicum – ¼ cup chopped
Onion – ¼ cup chopped
Cucumber – 1
Tomato – 1
Green Chilly – 1 tsp chopped
Coriander – 4 tbsp
Ghee – 1 tsp
Jeera – ¼ tsp
Turmeric Powder – ¼ tsp
A pinch of Hing
Water – ½ cup
Lemon Juice – 1 tsp
Salt to taste

Method
1. In a pan, add 1 tsp ghee and jeera. As the jeera starts crackling, add hing & sauté garlic for a while.
2. Now add water. Let the water boil. Add salt, turmeric powder & quinoa (washed & drained). Cover it for 10 minutes and stir 1-2 times in between. Your quinoa generally gets cooked in 10 minutes, turn off the stove and let it cool to room temperature.
3. In a big bowl, add cooked quinoa, boiled chickpeas and rest of the ingredients. Give everything a good mix.
4. Your healthy and filling Quinoa Chickpea Salad is ready!

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CORN TIKKIS

Ingredients
Boiled and Grinded Corn Kernels – 1 Cup
Finely Chopped Capsicum, Onion, Carrot, Coriander – 2 tbsp each
Boiled Corn Kernels – 2 tbsp
Boiled Potatoes – ½ cup
Ginger Paste – 1 tbsp
Green Chilli Paste – 1 tbsp
Red Chilli Powder, Coriander + Cumin Seeds Powder – 1 tsp each
Garam Masala – ½ tsp
Salt and Chaat Masala – As per taste
Wheat Rusk Powder – 2 tbsp
Oil For Roasting

Method
1. Take a pan, heat 1 tsp of oil and add the ginger paste to it. Saute lightly and add grinded boiled corn and saute for 4-5 min on medium flame until the moisture flies away.
2. In a big bowl, add mashed potatoes, all chopped vegetables, corn and grinded corn too along with all spices with salt and chat masala.
3. Using your palms, mould the mixture into flat tikkis (cutlets).
4. Spread wheat rusk powder on a plate and roll the tikkis in it.
5. Heat a non-stick pan and brush some oil over it.
6. Place the tikkis on the pan and roast for 4-5 min on medium flame until golden brown and then flip them over and cook for 4-5 mins on the other side as well
7. Serve hot along with green chutney or chilly sauce.

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MASALA EGG SANDWICH

Ingredients
Boiled eggs – 2 whole
Wheat bread/ multigrain bread – 4 slices
Onion – 1 big finely chopped
Tomato – 1 big finely chopped
Coriander finely chopped – ¼ cup
Garlic ginger paste – 1 tbsp
Cheese – 1 cube
Few onion slices
Few capsicum slices
Green chutney – 2 tbsp
Red chilli powder – 1 tsp
Turmeric – ½ tsp
Garam masala – ½ tsp
Jeera powder – ½ tsp
Oil – 1 tbsp

Method
1. Heat a pan, add oil and allow the ginger garlic paste to saute.
2. Once done, add in the onion and cook for a while until translucent.
3. Throw in the tomatoes, coriander and cook for 5 more minutes.
4. Add the spices, chilli powder, turmeric, salt and garam masala. Give it a quick mix.
5. Mix some water and allow this to cook for a few minutes.
6. Chop the boiled eggs into small pieces and add them to the pan. Allow it to cook for 3-5 minutes.
7. Turn the flame off and your egg masala is ready!
8. Take 2 bread slices, layer both with green chutney. Add the egg masala, top it up with sliced onions, capsicum and shredded cheese (1/2 cube). Sprinkle some chat masala and cover with another slice of bread. Repeat the process to make another sandwich.
9. Heat a flat pan, brush some oil and place the sandwich on it for a grill. After it is golden brown on one side, flip it over and cook the other side.
10. Cut the sandwich into 4 pieces and serve hot with chutney or ketchup.

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JACKFRUIT DUMPLINGS

Ingredients
Ripe jackfruit pods/bulbs – 2cups
Jaggery -1 cup (adjust according to your taste)
Grated coconut – 1 cup
Rice flour(roasted) – 2 cups
Powdered cardamom – ½ tsp
Crushed/powdered cumin seeds – ½ tsp
Bay leaves – 12
A pinch of Salt

Method
1. Remove the seeds from jackfruit pods and pressure cook the jackfruit for 2-3 whistles.
2. After cooling, blend it into a smooth paste in a mixer and transfer it to a bowl.
3. Add jaggery, grated coconut, cardamom powder, cumin seed powder and salt and just pulse it (do not make it like a paste).
4. Add this mixture to the jackfruit puree and mix well.
5. Add roasted rice flour little by little and make a smooth dough out of it which is not too hard. If the dough is hard, add little water and don’t worry if the dough is slightly liquidy. The rice flour will absorb the moisture.
6. Cover and keep aside for about 10 minutes.
7. Make cones from the bay leaves using a toothpick. Leave the upper edge of the leaf to close the cone.
8. Put the dough into the cone and cover the top with the upper edge of the leaf. Continue the process until the entire dough is used up.
9. Place these yummy dumplings in a steamer and steam it for 30-45 minutes.
10. Serve warm! Once cool, you can store these jackfruit dumplings in a fridge and steam them before eating!

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SHORT-TERM EFFECTS OF ALCOHOL
#13 Blackouts (Memory Lapses)

A blackout is a condition that affects your memory for a short period of time. It has a feeling of being lost in time. When your body's alcohol levels are high, you may experience blackouts. While inebriated, alcohol hinders your ability to develop new memories. It does not remove memories that were established prior to intoxication.

CHICKEN BIRYANI

Ingredients
750g (1.5 lb) chicken thighs , skin on, bone in, halved along bone
MARINADE:
2/3 cup (150 ml) yoghurt , plain
1/2 cup (125 ml) water
2 tbsp vegetable oil (or other plain oil)
6 garlic cloves , minced
2 tsp finely grated fresh ginger
1/8 tsp ground turmeric
1/4 tsp cinnamon
1/2 tsp cayenne (adjust spiciness to taste)
1/2 tsp ground cardamom
2 tsp garam marsala (Note 2)
2 tsp coriander
1 tbsp cumin
2 tbsp paprika , sweet / ordinary (not smoked)
1 3/4 tsp salt
PAR BOILED RICE:
2 tbsp salt
10 cloves
5 dried bay leaves
1 star anise
6 green cardamon pods
2 1/4 cups (450g) uncooked basmati rice (Note 3)
CRISPY ONIONS (NOTE 4):
2 medium onions (yellow, brown) , halved and finely sliced
1 cup (250 ml) oil , for frying
SAFFRON:
1 tsp saffron threads (loosely packed) (Note 5)
2 tbsp warm water
BIRYANI:
1 cup coriander / cilantro , chopped
1/4 cup (60g) ghee or unsalted butter , melted (Note 6)
GARNISH:
Crispy onions (above)
Chopped coriander / cilantro
Yoghurt (Note 7)

Method
1. Mix Marinade in a large pot (about 26cm / 11"" diameter). Add chicken and coat well. Marinade 20 minutes to overnight.
Par Boiled Rice:
1. Bring 3 litres / 3 quarts water to the boil, add salt and spices.
2. Add rice, bring back up to the boil then cook for 4 minutes, or until rice is just cooked still a bit firm in the middle. Rice will taste salty at this stage, disappears in next stage of cooking.
3. Drain immediately. Set aside. (Note 10 re: leaving whole spices in)
Crispy Onions:
1. Heat oil in a large saucepan over medium high heat. Cook onion, in batches, for 3 to 4 minutes, until golden brown. Don't burn - they become bitter.
2. Remove onto paper towel lined plate. Repeat with remaining onion.
Safron:
1. Place in a bowl, leave for 10 minutes+.
Biryani:
1. Place pot with chicken in it onto a stove over medium heat. Cover and cook for 5 minutes.
2. Remove lid. Cook for 5 minutes, turning chicken twice.
3. Remove from heat.
4. Turn chicken so skin side is down - it should cover most of the base of the pot.
5. Scatter over half the onion then half the coriander.
6. Top with all the rice. Gently pat down and flatten surface.
7. Drizzle saffron across rice surface in random pattern, then drizzle over ghee.
8. Place lid on. Return to stove over medium heat.
9. As soon as you see steam, turn down to low then cook for 25 minutes.
10. Remove from stove, rest with lid on for 10 minutes.

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CHICKPEA SOYA CUTLETS

Ingredients
Chickpeas (kabuli chana), boiled and drained- ½ cup
Soya granules – ½ cup
Finely chopped mint leaves – 1 tbsp (approx)
Green chilli – 2
Ginger – 1 inch
Red chilli powder -¾ tsp
Turmeric powder – ¾ tsp
Lemon juice – 1 tsp
Salt to taste
Oil for cooking – 2-3 tsp

Method
1. Soak the soya granules in hot water for 10-15 minutes. Drain and squeeze out all water and keep aside.
2. Blend the chickpeas, soya granules, mint, ginger and green chilli together to make a coarse mixture.
3. Transfer the mixture to a bowl and add red chilli powder, turmeric powder, lemon juice, salt to the paste and mix well.
4. Divide the mixture into equal portions and shape it into round, flat cutlets.
5. Cook them on a non-stick pan using a little oil till both sides are golden brown.
6. Serve hot with green chutney.

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HARIYALI SOYA TIKKA

Ingredients
Soya chunks- 1 cup
Hung curd – 1 cup
Onion (diced into cubes) – 1 cup
Tomato (diced into cubes) – 1 cup
Capsicum (diced into cubes) – 1 cup
Besan (gram flour) – 1 tbsp
Ginger garlic paste- 1 tbsp
Oil- 1 tsp
Coriander – ½ cup
Mint – ½ cup
Lemon juice – 1 tsp
Green chilli – 2
Salt as per taste
Turmeric – 1 tsp
Red chilli powder – 1 tbsp
Chat masala – ½ tsp
Jeera powder – 1tsp
Garam masala powder – 1 tsp
Kasuri methi – ½ tsp

Method
1. Heat a pan and dry roast 2 tsp of gram flour for 1-2 min. Once the color changes a bit, slide the flour into a small bowl and allow it to cool.
2. In a pan add oil and salt, once the water starts boiling add the soya chunks and cook for 10 min. Once done strain the chunks. After it cools press them between 2 palms and remove all the excess water. Keep the pressed chunks aside.
3. Now for the green paste, take a mixer jar, add in coriander, mint and green chillies. Make a fine paste of it.
4. Take a mixing bowl, and let us prepare the marinade. Add hung curd, gram flour, salt, green paste and all other spices. Give it a nice stir and enjoy the lovely green color.
5. Time to add in our soya chunks, capsicum, tomato and onions. Give this a gentle mix.
6. Once done, keep the bowl in the fridge to rest for 30-40 min, so the masalas can stick well to soya chunks and veggies.
7. Keep a tawa on medium flame. Take a skewer and add soya chunks, capsicum, onion and tomatoes one by one, and repeat the process for all skewers.
8. Grease the tawa with some oil, and put the skewers on tawa. After it is golden brown on one side, flip it over to cook on all sides.
9. Our delicious hariyali soya tikkas are ready on a tawa without the grill or BBQ. Serve it hot with salad and green chutney.

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AVOCADO CHICKEN SALAD WITH KALE

Ingredients
Shredded Rotisserie Chicken – 1 cup
Half Avocado Chunked
Lemon Juice – 2 teaspoons
Chopped Dill (Shepu) – 1 teaspoon
Extra Virgin Olive Oil – 1 teaspoon
Kale, torn into bite-sized pieces – 1 cup

Method
1. In a large bowl, massage the kale with olive oil. Let it sit for 5 minutes.
2. In another bowl, toss together chicken, avocado, lemon juice and dill, breaking down the avocado slightly for a creamier texture.
3. Top kale with chicken salad and serve.

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SHORT-TERM EFFECTS OF ALCOHOL
#12 Coma

Alcohol poisoning is a dangerous — and often fatal — condition. Drinking too much too fast can cause problems with your respiration, heart rate, body temperature, and gag reflex, as well as put you in a coma and cause death.