Dietitian and Nutritionist -Dr Nitya Verma

08/07/2025

🌿 Moringa & Curry Leaves Chutney Powder (Podi)

A power-packed, flavorful herbal chutney powder – rich in protein, iron, antioxidants, and good fats.

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✅ Ingredients:
• Peanuts – ½ cup
• Dry red chillies – 4–5 (adjust to taste)
• Urad dal (white split) – 2 tbsp
• Chana dal – 2 tbsp
• Coriander seeds – 1 tbsp
• Cumin seeds (jeera) – 1 tsp
• Garlic cloves – 5–6
• Tamarind – small piece
• Pink Himalayan salt – to taste
• Dried Moringa leaves – 2 cups
• Dried Curry leaves – ½ cup
• Mustard oil – 1 tbsp (for roasting)

Moringa and curry leaves can be air-fried at 120°C for 3–4 minutes or dry-roasted in a kadai until crisp.

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🔥 Roasting Method (Your Style):
1. Heat 1 tablespoon mustard oil in a thick-bottomed kadai.
2. Add all ingredients (except salt and dried leaves) together and roast on low flame, stirring continuously.
3. Once the dals, peanuts, garlic, and spices turn light brown and aromatic, turn off the heat.
4. Add the dried moringa and curry leaves and stir for a few seconds in residual heat.
5. Let everything cool completely.

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🌀 Blending:
1. Add everything to a blender along with pink salt.
2. Grind to a coarse or medium-fine powder (as you prefer).

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🫙 Storage:
• Store in a dry, airtight container.
• Shelf life: 3–4 weeks at room temp or 1–2 months in refrigerator.

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🍽️ How to Use:
• Mix with hot rice + ghee
• Sprinkle over dosa, idli, poha, or khichdi
• Add to curd rice, stuffed parathas, or millet rotis
• Enhance soups, chutneys, or vegetable stir-fries

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💚 Health Highlights:
• Moringa: Iron-rich, energy booster, fights fatigue
• Curry Leaves: Supports hair, eyes, and digestion
• Garlic + Tamarind: Anti-inflammatory, gut-friendly
• Mustard Oil: Adds pungency, enhances absorption
• Lentils & Peanuts: Great for protein and gut health

Dr Nitya verma

03/07/2025

No Flour, No Soaking, No Frying – Just pure nutrition..
Tried this airfried Moong & Masoor Dal Matri today for my daughter,
as she finds it difficult to eat dal regularly in hostel life.
Now she gets her protein in a crunchy, tasty way guilt free and mom approved.

21/06/2025

Wishing you a day filled with mindful movements and peaceful moments. Happy Yoga Day🙏

21/06/2025

Sabudana Khichdi with Beetroot, Carrot & Onion – with Mustard Tadka

✅ Ingredients (Serves 2):
• Sabudana (sago pearls) – 1 cup (soaked for 4–5 hours or overnight)
• Beetroot – 1 small (grated or finely chopped)
• Carrot – 1 medium (grated or finely chopped)
• Onion – 1 small (finely chopped)
• Roasted peanuts – ¼ cup (coarsely crushed)
• Ghee or oil – 1.5 tbsp
• Mustard seeds (rai) – 1 tsp
• Green chili – 1 (chopped, optional)
• Ginger – 1 tsp (grated)
• Curry leaves – 6–8
• Rock salt (sendha namak) – to taste
• Lemon juice – 1 tbsp

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👩‍🍳 Step-by-Step Instructions:
1. Prep Sabudana:
• Rinse sabudana till water runs clear.
• Soak in just enough water to cover it for 4–5 hours or overnight.
• Once soft and separate, drain any excess water. Set aside.
2. Make Tadka:
• Heat 1.5 tbsp ghee/oil in a wide pan.
• Add mustard seeds and let them crackle.
• Add chopped green chili, grated ginger, and curry leaves. Sauté for a few seconds until aromatic.
3. Add Veggies:
• Now add chopped onion. Sauté till soft and translucent.
• Then add grated beetroot and carrot. Cook for 3–4 minutes till lightly tender but not mushy.
4. Add Peanuts:
• Add crushed roasted peanuts. Mix well and sauté for 1 minute.
5. Mix in Sabudana:
• Add soaked sabudana to the pan. Mix gently to avoid sticking.
• Add rock salt to taste.
• Cook on low flame for 5–7 minutes, stirring occasionally, until sabudana turns translucent.
6. Final Touch:
• Turn off the flame. Squeeze in lemon juice. Mix gently.
• Serve hot!

17/06/2025

Switch to Health with Safal Nutrition’s Kacchi Ghani oil
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13/06/2025

We are committed to transforming your health through expert nutrition guidance and quality products.
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21/05/2025

For order call @9839120531 or whtsapp @9839120531

08/05/2025

05/05/2025

By the grace of God, I’m excited to share the launch of my new venture – Safal Nutrition

A space where food becomes medicine, and tradition beautifully meets science.

With the blessings of my parents and elders, this dream has taken shape.

Safal Nutrition is dedicated to promoting holistic, sustainable health through personalized diet plans, millet-based nutrition, and mindful living.

We’re proud to offer wooden-pressed virgin oils , millets and many more health-focused products that support your wellness journey.

For any queries and order WhatsApp on 9839120531

Regards
Dr Nitya verma

07/04/2025

01/03/2025

Masala Chickpea Paratha Wrap (Protein rich)

Ingredients:
• 1 cup cooked chickpeas (chola), mashed
• 1 small onion, chopped (optional, if kids like)
• 1 tsp ginger, chopped
• 1 tsp garlic, chopped
• 1 green chili, chopped (adjust to taste)
• ½ tsp cumin seeds (jeera)
• Salt to taste
• Handful of fresh coriander leaves (dhaniya)
• 2-3 whole wheat parathas
• 1 tbsp mayonnaise (optional, if kids like)

Instructions:
1. Prepare the Filling:
• In a grinder, add mashed chickpeas, onion (if using), ginger, garlic, green chili, cumin seeds, salt, and coriander leaves.
• Grind everything into a coarse paste (not too smooth, to keep some texture).
2. Assemble the Wrap:
• Heat a paratha on a tawa until golden brown.
• Spread the chickpea mixture evenly on the paratha.
• If using mayonnaise, spread a thin layer over the filling before rolling.
• Roll it tightly into a wrap.
3. Serve:
• Cut in half and enjoy warm!
Add a side dip or chutney for extra flavor.

28/02/2025

Ragi Appe with Vegetables

Ingredients:
• 1 cup ragi flour
• ¼ cup semolina (suji)
• ½ cup curd
• ½ cup water (adjust as needed)
• ½ teaspoon salt
• ¼ teaspoon turmeric powder
• ½ teaspoon cumin seeds
• ½ teaspoon mustard seeds
• 1 green chili (finely chopped)
• ½ teaspoon ginger (grated)
• ½ cup mixed vegetables (carrot, capsicum, onion, etc., finely chopped)
• 1 tablespoon coriander leaves (chopped)
• ½ teaspoon baking soda (optional)
• 1 teaspoon oil for tempering
• Oil for cooking appe

Instructions:
1. In a bowl, mix ragi flour, semolina, curd, salt, turmeric, and water to make a smooth batter. Let it rest for 10-15 minutes.
2. Heat oil in a pan, add mustard seeds, cumin seeds, green chili, and ginger. Sauté for a few seconds.
3. Add chopped vegetables and sauté for 2-3 minutes until slightly soft. Let it cool.
4. Add the sautéed vegetables and coriander leaves to the batter. Mix well.
5. Just before cooking, add baking soda (if using) and mix gently.
6. Heat an appe pan, grease it with oil, and pour batter into each cavity.
7. Cover and cook on low-medium heat for 2-3 minutes. Flip and cook the other side until golden brown.
8. Serve hot with peanut chutney.

Peanut Chutney

Ingredients:
• ½ cup roasted peanuts
• 2 garlic cloves
• 1 green chili (adjust according to taste)
• ½ teaspoon cumin seeds
• 2 tablespoons curd
• Salt to taste
• ¼ cup water (adjust as needed)
• 1 teaspoon oil
• ½ teaspoon mustard seeds
• 5-6 curry leaves
• A pinch of asafoetida (hing)

Instructions:
1. Blend peanuts, garlic, green chili, cumin seeds, curd/tamarind, salt, and water into a smooth paste.
2. Heat oil in a pan, add mustard seeds, curry leaves, and hing. Let them splutter.
3. Pour the tempering over the chutney and mix well.
4. Serve with ragi appe.

Enjoy your healthy and delicious Ragi Appe with Peanut Chutney