Healthy Meals

  • Boil soya nuggets for 8- 10 mins. Keep aside in cold water.
  • In a pan add 1/4 tspn oil + onions + ginger + garlic saute with little boiled soya water .Then add tomatoes finely chopped and and saute.
  • Let mixture cool down and grind to fine paste.
  • In a pan add 1/4 tsp oil add cinnamon and cloves and saute . Add onions and tomatoes paste and saute .
  • Add haldi + chilli powder + little coriander powder and let it cook.
  • You could add 1/2 tspn slim curd and water. Let it sit and then simmer for some time .Add soya chunks. Let it simmer.
  • Garnish with coriander leaves.

Note: You may not add water if you want to eat it as dry. Also squeeze water out of chunks before adding them to the tadka.

  • Place 1/4 tsp oil in a non stick pan.
  • Add onions garlic finely chopped . Saute till few mins . Add veggies stock or water if required.
  • Add chopped capsicum + chopped mushrooms + chopped tomatoes + diced carrots + (Any Allowed Veggie of your choice).
  • Saute all the veggies and add pepper/oregano + chilli flakes + lemon .
  • Cover the pan with the lid. The veggies should cook in their own water.
  • Optional-Put it in a baking dish . Bake for 2- 3 mins and serve hot to yourself

Take measured quantity of oats in a mixer, add salt, coriander leaves, green chillies, little water and recommended number of either whole eggs or egg whites. Grind it to make a fine dosa batter consistency mixture. Heat a non stick tawa and make it like dosas. Eat it with green chutney without oil.

Take measured quantity of oats in a saucepan. Add salt, black pepper, some chopped green vegetables and water. Boil the mixture till the vegetables are done and its in a porridge consistency. Eat as it is. Or Optional: If you want you can give a tadka of mustard seeds and curry leaves on top of that using not more than ¼ teaspoon of oil(use measuring spoons available in the market)

100gms of boiled and shredded chicken breast. Saute’ ½ finely chopped medium sized onion , and ½ capsicum cut thin lengthwise with little salt, pepper and very little oil. Once the vegetables are soft add the shredded boiled chicken. Mix it for some more time till it binds well. Place the same mixture in between the bread slices and lightly toast it on a non stick tava to make a sandwich.

1.Yogurt Dips : ( each bowl contains 19 grams of protein)

  • 2 tbsps finely chopped cucumber
  • 1 tbsp olives
  • 1/4th tsp dried oregano
  • Method

  • Take one medium bowl of regular plain yogurt and add the above ingredients and mix . Can add all the dry herbs ( pepper, chili flakes , pinch of rock salt for taste ). Mix and serve .

2.For Caprese Yogurt :

  • 2 tbsps chopped tomato
  • 1 tbsp basil
  • 1 tspn crushed almonds
  • Method

  • Take one medium bowl of regular plain yogurt and add the above ingredients and mix . Can add all the dry herbs ( pepper, chili flakes , pinch of rock salt for taste ). Mix and serve
  • Preheat oven to 400 degrees
  • In a non stick pan add ½ tspns of olive oil .
  • Add onions and garlic . Saute till slightly golden brown .Add chopped tomatoes and saute for a while.
  • Add all the dry herbs ( chilli flakes, pepper , oregano ).Add halved mushrooms And saute for 5 mins.
  • Empty this mixture in a baking tray .
  • Crack three eggs on the mixture with little space from each other and Grate mozzarella or goat cheese ( if handy) on the mixture and bake for 10 mins or till you see the eggs are done ( they will be like sun yellow in colour like golden shine ).
  • Take out the baking tray and add chopped tomatoes or sun dried tomatoes and serve .
  • You can accompany this with a raw salad or just have it plain .
  • Cook ½ cup Quinoa in water or vegetable stock .
  • While the Quinoa is cooking heat the olive oil in a non stick kadhai over medium high heat .
  • Add 1 small red pepper sliced and cook till softens little. Add steamed broccoli, about 2-3 tbsps the florets should come to . Saute for just 1-2 minutes and empty the contents in a bowl.
  • Whisk lime juice about 1 tbsp , 1 tbsp water ,and ½ tsp finely chopped ginger and a pinch of salt in a small bowl . When the Quinoa is done transfer it to bowl of veggies add the lemon dressing and add pepper . Mix gently with two forks .
  • Garnish with coriander and serve with two baked tofu or have it as it is .
  • Whisk 1 tbsp of olive oil + garlic + pepper in a small bowl and pour this mixture in a tray or a bowl. Cut tofu into medium pieces and let it marinate in this mixture for about 25 mins. Keep flipping the tofu in 10 mins so that it marinates evenly .
  • Now there are 2 options:
  • 1. Option

  • Bake these pieces in a baking tray by putting the parchment paper and applying little olive oil at 400 degrees till tofu is golden brown and chewy ( do not let it over bake ) it approximately take 20- 25 minutes but you need to keep checking every 10 minutes
  • 2. Option

  • In a non stick pan add 1/4 tsp oil and saute these tofu pieces till golden brown or till done soft and chewy . It's easy to check here too
  • Peel and grate 1 small medium carrot .
  • FInely chop the ginger , curry leaves , coriander leaves and green chillies
  • In a pan roast the rava till it becomes aromatic red and changes the colour . Keep it aside . Add 1/4 tsp of oil in a pan and add chana dal ( 1 tsp) , curry leaves and hing . Saute till chana dal becomes golden.
  • Add this whole mixture to the roasted rava . Add curds ( ½ cup fresh curd) along with chopped ginger , green chillies and salt + oats flour + add grated carrot.
  • Add water as required and make a batter which is neither thin nor thick.
  • Keep aside for 5-6 mins . After 5-6 mins add salt as per taste and then add 1 tspn of fruit salt ( eno) or ½ tsp baking soda ( preferably try Eno ) . The texture has to be less fluffy and soft.
  • Be quick and stir well so that the eno is mixed evenly in the batter . Pour the oats mixture in greased idli moulds .
  • Place the moulds in the steamer . Cover and steam the idlis for about 10-12 mins.
  • Allow the steamed idlis to stand for some minutes and then remove them with a spoon dipped in hot water .
  • 1 Cup Spinach
  • ½ Cup Strawberries
  • 1 Tsp Ginger
  • 1 Tsp Honey
  • 1/4th Cup Oats
  • 11/2 Cups Unsweetened Almond Milk
  • Add All Ingredients to the blender and run for 30-40 seconds or until smooth.
  • Take 2 Cups Of Palak and Blanch it . Once Blanched run Cold Water over it .Then grind into a paste with little water. Keep it semi thick .
  • Slice Onions and chop Garlic and tomatoes . In a Pan add 1/4 tsp Oil. Add Jeera + Chopped Onions and garlic and saute for a while . Then Add the paneer pieces and saute for a while . Add the tomatoes and a little water . Add a pinch of haldi + Chilli Powder + Salt to taste.
  • Once it simmers Add the palak . You could give one whistle or cook in a pan for 10-15 mins in a nonstick pan . Garnish with more tomatoes and have hot with Bajra roti Or Multigrain Roti
  • Soak ½ cup Moong dal for around two hours with water . Strain the water and grind to a smooth paste.
  • Add green chillies + garlic paste + ¼ cup chopped Palak + coriander leaves + salt to taste + pepper powder + Water as required to make a dosa batter consistency.
  • Pour the batter on dosa non stick tawa and spread evenly to make a dosa of the chilla .
  • Let it go golden brown and turn over and then fold it. Serve hot with mint chutney .
  • Dice the pumpkin and broccoli into medium sized cubes .
  • Heat 1/4th tsp oil in a non stick pan . Add sliced onions + garlic . Saute for some time . Add pumpkin and saute for some time . Add Broccoli and tomatoes . Add some water . And let it simmer .
  • For the Masalas add pepper + oregano + chilli flakes + salt to taste and let it simmer for some time .
  • Once the veggies are cooked , garnish with coriander and serve .
  • In a non stick- pan add 1/4th tsp of olive oil . Saute the chopped onions and lots of garlic.
  • Dice the mushrooms into 4 cubes and add them in the pan. Saute till the mushrooms are soft and done.
  • Add oregano + pepper + chilli flakes and salt to taste.
  • Have it as a healthy evening snack .
  • 3 Cups Makhana
  • 1/4 tsp Turmeric Powder
  • ½ tsp red chilli powder ( or add as required)
  • Rock Salt as Required
  • 1-2 tsp Ghee
  • Methods:

  • Heat ghee in a kadhai
  • Add the Makhanas and roast for a good 10-12 minutes on a low flame till they become crisp and crunchy, keep on stirring in between.
  • Lastly add all the spices powder and salt . Switch off the fire as you do not want the masalas to be burnt .Stir The whole mixture well .
  • Have them hot or store it in a airtight container when cool to consume later
  • Roasted Oats : ½ cup
  • Cornflakes 1/4th Cup ( You Can crumble them a little)
  • Salt To Taste
  • Red Chilli Powder - ½ Tsp
  • Roasted Cumin Powder - 1 Tsp
  • Onion - 1 Chopped
  • Tomato - 1 Chopped
  • Green Chillies - 1 Chopped
  • Fresh Coriander Leaves
  • Lemon Juice - 2 Tsps
  • Methods:

  • Mix All the ingredients In a Huge Bowl And mix well with two forks .
  • Serve as a healthy evening snack

Ingredients

  • Whole wheat Flour – 1 cup
  • Oil / ghee–1/2 tspn
  • Green chilli, ginger and garlic paste – 1 Tbspn
  • Red chilli powder -½ tsp
  • Turmeric powder -¼ tsp
  • Salt – To taste
  • Ajwain -¼ tsp
  • Sesame seeds - ¼ tsp
  • Curd- 1-2 Tbspn
  • Methods:

  • Pluck the methi leaves and keep aside. Take large vessel filled with water. Soak fenugreek leaves in the water for 10-15 minutes. So all the dirt will settle down at the bottom and leaves will float on top. Now using your hand take the leaves part gently without disturbing the water and dirt at the bottom. Lightly squeeze out the water. Then chop the methi leaves.
  • In a bowl, take whole wheat flour. Add cumin seeds, ajwain , green chili, ginger , red chili powder, turmeric powder ,and salt.
  • Mix well, so everything is incorporated well.
  • Now add chopped methi leaves and curd.
  • Mix and make a smooth dough using water.
  • Cover and let it sit for 5-10 minutes. No more that 10 minutes, otherwise methi starts leave its water and dough will be loose and sticky. After 10 minutes resting time, knead the dough once again and make it smooth.
  • Divide the dough into equal portions. Take one portion at a time and roll the dough into 6 inch diameter apply ghee on each fold and fold in square shape.
  • Heat the tawa on medium heat. Once hot, place the rolled paratha on it and cook the parantha from both the side.
  • Remove on the serving plate and make the rest similarly. Serve hot.

Ingredients:

  • Chana dal (split Bengal gram) OR Uellow moon dal– ½ cup
  • Lauki (bottle gourd), cut into 1 inch pieces – ½ no small
  • Table salt – to taste
  • Ground turmeric – ½ teaspoon
  • Red chili powder – ½ teaspoon
  • Coriander powder – 1 teaspoons
  • Green chilli, chopped – 1- 2 no
  • Ginger, chopped – ½ inch piece
  • Water – 1 cup
  • Ghee – ½ tspn
  • Cumin seeds – ½ teaspoon
  • Asafetida – a large pinch
  • Sugar – 1 teaspoon
  • Lemon juice – 2 teaspoons OR tomato-1 medium
  • Chopped fresh cilantro leaves – 1 tablespoons
  • Dry red chillies – for garnish (optional)
  • Method:-

  • Place the chana dal in a bowl and wash thoroughly 2 to 3 times. Soak it in the same bowl in 2 cups water for 1 hour. Drain in a colander.
  • Place a non-stick medium sized deep pan on high heat. Add the chana dal, lauki, salt, turmeric, chile powder, coriander powder, chiles, ginger and the water and let it come to a boil. Reduce the heat to low, cover and cook for 20 minutes or till the dal is soft and the lauki is cooked. Mash slightly using the back of the round spoon and mix well. Transfer the dal and lauki mixture into a bowl and set it aside.
  • Place a non-stick medium sized frying pan on medium heat. Add the ghee and once small bubbles appear at the bottom of the pan, add the cumin seeds and asafetida and cook for 1 to 2 minutes or till the seeds begin to change color.
  • Add the cooked chana dal and lauki mixture and stir. Add the sugar and stir well again. Simmer for 2 minutes stirring occasionally.
  • Add the lemon juice and stir.
  • Take it off the stovetop and transfer the curry into a serving bowl.
  • Garnish with cilantro leaves and serve immediately.

Ingredients:

  • Chickpeas 100 gms or 1/2 cup
  • Onion 1 large finely chopped
  • Cumin seeds 1/2 Tsp
  • Turmeric powder 1/2 Tsp
  • Red Chili powder 1 Tsp
  • Ginger juliennes
  • Tomato 1 chopped
  • Lime juice 1/2 Tsp
  • Fresh coriander 1 Tbsp
  • Salt to taste

Method:

  • Soak chickpeas or Kala chana for about 6-8 hours / overnight.
  • Boil the chana with a little salt and water.
  • Rinse and remove all water from the chana, keep aside.
  • Mix chopped onions, tomatoes, chili powder, salt and chana
  • Garnish with the remaining chopped ginger julienne, fresh coriander and a dash of lime juice.
  • Ingriedients

    • Quinoa Soaked – 1/2 cup OR Oats -½ cup
    • Moong dal Soaked --½ cup
    • Ghee-- ½ tspn
    • Cumin powder 1/2 tsp
    • Onion chopped 1 small
    • Onion chopped 1 small
    • Tomato chopped 1 small
    • Carrot cube 1 small
    • French beans 5-6
    • Cauliflower florets boiled 1 small
    • Peas 2-3 tbsp
    • Ginger garlic paste ½ tbsp
    • Dry Red chilli 2-3
    • Green chili chopped 2-3
    • Salt to taste
    • Coriander powder 1 tbsp
    • Turmeric powder 1/4 tsp
    • Garam masala powder ½ tsp
    • Red chili powder ½ tsp
    • Method

    • In a pan heat ghee, add cumin seeds, green chilli, onion, whole red chilli, ginger garlic paste and sauté for a min
    • Add tomato, coriander powder, turmeric powder, Garam Masala, Red Chili Powder, salt. Mix well and sauté for 2 mins
    • Add soaked quinoa and moong dal, water 3 cups. Mix well.
    • Cover and cook for 20 mins
    • Add 2 cups of water and cover and cook for another 2-3 mins
    • Add carrot, cauliflower florets, French beans, green peas , chopped coriander and Mix well
    • Transfer into a serving bowl, garnish with coriander sprig.
    • Serve hot.
    • 1 teaspoon olive oil
    • 1 large onion, peeled and finely chopped
    • 1 garlic clove, peeled and finely chopped
    • 1/2 cup lentils, such as Puy or green
    • 2 1/2 cups low-sodium, organic vegetable broth
    • 4 red bell peppers, deseeded and chopped
    • 1 large cooking apple such as Granny Smith or McIntosh, peeled, cored, and chopped
    • 2 teaspoons dried basil
    • 1/4 cup white wine
    • 14 ounces canned chopped tomatoes
    • 1 ounce shredded cheddar cheese
    • 1/3 ounce shredded parmesan cheese
    • Salt and pepper to taste
    • Methods:

    • Preheat the oven to 350 degrees.
    • Heat the olive oil gently in a large saucepan, add onion and garlic, and fry for five minutes until the onions are translucent.
    • Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
    • Add the peppers, basil, apple, white wine, and canned tomatoes and mix well.
    • Transfer the mixture to an oven-proof 9-by-13 baking dish and sprinkle cheese on top. Cook in oven for 30 minutes.

    Ingredients

    • 2 1/4 cups low-sodium chicken broth
    • 3/4 cup French (aka du Puy) lentils
    • 1/2 cup carrots, finely chopped
    • 1/4 cup red onion, finely chopped
    • 1/4 cup celery, finely chopped
    • 1 bay leaf
    • 1 lb small golden beets, scrubbed and trimmed
    • 1/4 tbsp olive oil
    • Method

      Combine first 6 ingredients together in slow cooker and stir. Drizzle beets with oil and season with salt and pepper. Wrap beets tightly in foil or parchment paper and place on top of lentil mixture in slow cooker. Cover and cook on low for 5 to 5½ hours, until lentils are tender and beets can be easily pierced with a knife.

      Meanwhile, set aside 1 tsp lemon juice for lentils. In a small saucepan set over high heat, bring remaining lemon juice and zest, orange juice and zest, and honey to a boil. Reduce heat to medium and simmer until juice has thickened and is reduced to about 2 tbsp.

      Remove beets from wrapping and let rest until cool enough to handle. Peel beets by slipping off and discarding skins, slice beets into wedges and keep warm. Place 1 sheet parchment over lentil mixture in slow cooker. Season salmon with salt and pepper, brush tops with citrus glaze and arrange salmon on parchment, skin side down. Place lid on slow cooker and continue to cook on low for 25 minutes or until salmon is opaque in center. Remove salmon by lifting parchment. Remove bay leaf, stir reserved 1 tsp lemon juice and parsley into lentil mixture and season with salt and pepper. To serve, place a mound of lentils and beets in center of plate with 1 salmon fillet over top.

    Ingredients

    • 1 shallot, minced
    • 2-inch piece ginger, peeled and minced (about 2 tbsp)
    • 3 cloves garlic, minced
    • 1/4 tbsp olive oil, divided
    • 1 cup green lentils, rinsed
    • 1 cup green lentils, rinsed
    • 1 butternut squash, peeled and cut into ¼-inch cubes (3½ cups)
    • 1 tsp curry powder
    • 1/2 tsp sea salt
    • 1/8 tsp ground black pepper
    • 1/4 tsp ground turmeric
    • 2 tbsp unsalted tomato paste
    • 1/2 cup fresh cilantro, chopped
    • 2 red bell peppers, sliced into thin strips
    • 1 bunch lacinato kale, stems discarded, leaves sliced crosswise into thin ribbons or 6 cups baby spinach
    • 1/4 cup unsalted pumpkin seeds (aka pepitas), toasted
    • Method

    • In a small bowl, combine shallot, ginger and garlic. In a medium saucepan on medium-high, heat 1/4 tsp oil. Add half of shallot mixture and sauté for 30 seconds. Add 2 cups water and bring to a boil; add lentils and bay leaf. Return to a boil, cover and reduce heat to medium-low. Simmer for 30 minutes, until lentils are tender.
    • Meanwhile, toss squash with curry powder, salt, pepper and turmeric. In a large deep sauté pan on medium-high, heat 1/4 tbsp oil. Add squash; sauté for 5 minutes. In a small bowl, whisk together tomato paste and ½ cup water; pour into squash mixture, scraping up bits from the bottom of the pan as the liquid sizzles. Stir to coat squash with tomato, cover pan, reduce heat to medium and simmer for 5 minutes more, until squash is tender but not mushy.
    • Stir squash into pot with cooked lentils; add cilantro. Cover and reduce heat to low.
    • To same sauté pan, add remaining 1/4 tsp oil and heat on medium-high. Add remaining shallot mixture and sauté for 30 seconds. Add bell peppers and kale and sauté for 7 to 10 minutes, until peppers are tender with a little bite left and kale is wilted. Add a splash of water to scrape up any bits from pan and stir. (If using spinach, sauté bell peppers first for 5 minutes, then add spinach and cook just until wilted.)
    • Divide squash-lentil mixture among plates and top with kale mixture and pepitas.

    Ingredients:

    • 500 gm spinach (palak) - chopped (5 cups)
    • 4 tbsp dry fenugreek leaves (kasoori methi)
    • 1 cup chopped coriander
    • 1 green chilli
    • 1 tsp sugar
    • 2 tbsp gram flour (besan)
    • 250 gms paneer- cut into 1 inch pieces
    • ½ stick cinnamon (dalchini)
    • 2 green cardamoms (chhoti elaichi)
    • 3-4 cloves (laung)
    • 5 tbsp oil
    • 2 onions - ground to a paste
    • ½ cup cream or milk, approx.
    • Salt to taste
    • Tempering (tadka)

    • 1 tbsp desi ghee
    • 1 tbsp chopped ginger
    • ½ tsp red chilli powder
    • Method

    • Boil spinach, kasoori methi, fresh coriander and green chilli in 1 cup water with sugar. Cook on low flame for 4-5 minutes till spinach turns soft. Remove from fire. Strain the spinach and keep liquid aside. Cool the spinach and blend to a puree.
    • Mix besan with the spinach liquid and keep aside.
    • Crush dalchini, laung and seeds of chhoti elaichi to a rough powder. Keep aside.
    • Heat 5 tbsp oil. Add onions and cook on low heat till oil separates and they turn light brown.
    • Add the freshly ground masala. Cook for a few seconds.
    • Add besan dissolved in liquid. Cook for 2 minutes.
    • Add the palak puree. Bhuno for 5-7 minutes till dry and oil separates.
    • Add enough cream or milk, to get the right consistency and colour. Cook on low heat for 2 minutes.
    • Add paneer pieces.
    • Add salt to taste. Simmer for a few minutes. Transfer to a serving dish.
    • To serve, heat 1 tbsp desi ghee for the baghar. Add ginger. Remove from fire. When ginger turns golden, add red chilli powder to the hot oil. Remove from fire and mix lightly with the spinach. Serve hot.

    Ingredients

    • 1 cup american sweet corn
    • 1 small cucumber
    • 1 small red bell pepper
    • 1 green chilli
    • Few mint leaves
    • 1/2 tsp cumin powder
    • 1 tsp extra virgin olive oil
    • 2 tsp lemon juice
    • Black salt to taste
    • Preparation

    • Saute corn.
    • Roast cumin seeds mildly and grind them coarsely.
    • Chop cucumber and bell pepper.
    • Wash and chop mint and chilli very finely.
    • Method

    • Toss together corn and chopped vegetables.
    • Season corn with mint, chilli, olive oil, cumin powder and salt.
    • Serve warm at home on holidays or pack in tiffin with lemon.

    Ingredients:

    • 1 kilo okra - washed, dried and chopped
    • 1 onion - sliced
    • 1 teaspoon cumin seeds
    • 1 teaspoon mustard seeds
    • 1/2 tablespoon mustard oil
    • 1 teaspoon red chili powder
    • 1 teaspoon coriander powder
    • 1/2 teaspoon turmeric powder
    • Juice of one lime
    • Salt to taste
    • Method:

    • Add 1/4 tsp oil l, cumin seeds and mustard seeds to a non-stick cooking pan on high heat. Stir till seeds start crackling.
    • Add sliced onions to the pan and stir till the onions become slightly translucent.
    • Now add all the spices and salt and mix well.
    • After a minute, add the okra and stir well - incorporating all spices with the chopped vegetable. Cook on high heat for 5 minutes.
    • After 5 minutes, you will notice that the okra starts leaving a wet residue. This is the exact time to add the juice of lime - as it steals and deals with it. You will notice the okra's colour will darken and bind
    • Simmer the flame, after adding the lime juice, and cook (uncovered) for another 5-10 minutes. How much longer you cook it for, depends on how crunchy or soft you like your vegetables.