In this article, a few choice recipes have been presented with a low-calorie content but somewhat higher bulk to ensure a feeling of fullness. Low calories are achieved by reducing fat-related activities to the minimum. For instance, instead of frying, one could steam, boil or microwave some food items.

To ensure low-calorie intake, liquid and cereal diets should be increased, while snacks must be decreased. The emphasis should also be on judicious use of spices, condiments (which compensates for the lack of fat), leafy green vegetables, plenty of watery dishes, soups and non-cream based recipes. Begin your meal with a low-fat moderate-protein soup, which is filling and helps reduce appetite.

According to the National Institute of Nutrition, Hyderabad, a minimum of 10 percent of our total calories should come from fat. This amount is easily available from hidden fats found in cereals and pulses. Ensure you eat food slowly, chewing every morsel thoroughly.

In the recipes presented in these pages, all nutritional values are approximate and single units/ servings of dishes.

Cold Cucumber Soup

Cucumbers are a great source of water and fibre. Besides water (which forms more than 80 percent of its weight) other constituents of cucumbers are minerals and proteins. This soup is a nutritious starter providing carbohydrates, proteins, calcium, potassium, iron and vitamins A, B and C.

Ingredients

1 kg cucumber

2 1/2 cups fresh curd (made from skimmed or double-toned milk)

1 cup milk (skimmed)

1 tbsp chopped capsicum

1 tbsp oil

Salt to taste

Preparation

Cut all but one cucumber into large chunks and boil in 2 cups water until soft. Cool, then puree.

Add the curd, milk and salt. Beat well.

Chop the remaining cucumber into fine pieces. Fry in sunflower oil, adding the capsicum as well. Add to the soup.

Chill for about an hour, and serve.

Low-Fat Broccoli/Cauliflower Soup

Broccoli is rich in proteins and low in fat and is a rich source of vitamins B2, B6, A and K and calcium. It is also a good source of water. This recipe provides all the nutrients required by our body in' a perfect combination. The broccoli should be washed properly.

Ingredients

4 cups of water (approximately 750 ml)

3/4 cup celery, chopped

1 tsp olive oil (you can also use sesame oil)

2 tbsp flour

3/4 tsp salt (or to taste)

1/8 tsp nutmeg (jaiphal)

600 grams broccoli, stalks separated

1/2 cup onion, chopped

1/8 tsp pepper (or to taste)

1/2 cup evaporated skim milk

Preparation

Heat 2 cups water in a large pot till boiling.

Add vegetables, cover, and cook till tender (about 10 minutes).

Blend vegetables with part of the cooking water in a blender or food processor.

Heat olive oil in a small non-stick skillet. Add 2 tbsp of the water.

Sprinkle in the flour. Cook and stir until smooth.

Add the remaining water and heat to boiling, stirring constantly. Boil and stir for 1 minute.

Stir broccoli mixture, salt, pepper, and nutmeg. Heat just until boiling.

Stir in the evaporated skim milk and heat through without boiling again. Makes about 9 cups.