Banana Oats Smoothie -1 SERVE

Ingredients
A tbsp dry roasted oats

1 small ripe banana

1 glass of chilled skim milk

1 tsp honey

Roasted and powdered almond 1 tsp

a pinch of cinnamon powder.

Method: take  small portion of the milk,banana,and oats churn it in a mixy first,then add rest of the milk ,honey and churn for few seconds.Sprinkle roasted almond, cinnamon and serve.


Carrot onion tomato soup

Winter is approaching slowly and its a great time for spicy ,delicious soups. Carrot are in abundance these days. Its a store house house of beta carotene which ultimately get converted into vitamin A in the liver.

Here is an interesting carrot, tomato and onion soup recipe that you can enjoy this winter.

For this you need ( 1 serving)

1. 2 medium size orange or red carrots
2. 2 medium size tomatoes
3. 1 onion -chopped
4. fresh coriander
5.a pinch of turmeric powder
6. salt and pepper to taste
7. a pinch of chilli powder
8. 1 tsp olive oil

Method : heat oil in a pressure cooker over medium heat.Add chopped onion and cook until softened. Ad chopped carrot and tomatoes ,chilli powder,turmeric powder and stir for 5 minutes. Add 4 cups of water and bring it to boil.Close lid and give 2 whistles.Take off the stove and allow to cool.
Make puree out of it in a mixy and sieve. Discard the residue.If the soup is still thick you can add a little water add stir at low flame. turn off the gas stove add salt pepper ,lime juice 1/2 tsp and freshly chopped coriander to it.


Herbal drink

Your perfect drink for this monsoon.
We all look for something warm to enjoy monsoon while sitting inside . What if ,you get something healthy that will boost your immunity.šŸ˜Š yes ! it will definitely make your day and lift your mood. This herbal drink has tremendous health benefits.Its anti inflammatory,anti bacterial and has anti oxidants too.
Herbal treat !
Ingredient
4-5 basil leaves
10 gm ginger
5 gm cinnamon stick
1 tsp lime juice
1 tsp honey
Black pepper

Method : muddle basil leaves in a glass, followed by ginger,cinnamon and black peper, squeeze and add 1 tsp lime juice and then honey. Add hot water to it and let it steep for one or 2 minutes.Strain after 2 minutes and serve warm.


Ripe Mango salad

Ingredients

1.small mango cut into cubes

2. cherry tomatoes-2 ,cut into cube

3. leek finely chopped 3 tsp

4. lime juice 

5. salt and pepper to taste

Method

Toss all of the together in a big bowl and serve with 3-4 pieces nachos.


Quinoa-fruit salad

Ingredients-1 serving

1. 1/2 cup cooked quinoa

2. 1 slice ripe mango, cut in cubes

3. 2-3 strawberries, sliced

4. 2 roasted almonds sliced

5.1 tsp chopped mint

6. 1 tbspoon pomegranate

For Dressing

1.1 tsp apple cider vinegar

2. 1 tsp olive oil

3. 1/2 tsp lemon juice

4. 1 tsp maple syrup  or  palm sugar

5.a pinch of salt

Method

To make the dressing whisk olive oil ,aple cider vinegar ,sugar,lemon juice and pinch of salt in a bowl. In another bowl mix the fruits and quinoa,add the dressing and mix well. Garnish chopped mint and serve.


Ragi Cake

 

Ingredients

1/2 cup wheat flour, sieved
1/2 cup ragi flour, sieved
1 tbsp cocoa powder
3/4th cup palm sugar or jaggery
2 tbsp set curd, whisked
3 tbsp butter, melted
100 ml full cream milk
3 tsp vanilla extract
1 tsp baking powder
½ tsp baking soda
A pinch of sugar

Method
1.Grease a tray and line with parchment paper. Preheat the oven at 160 degree Celsius for 15 minutes.
2.In a bowl mix wheat flour,ragi flour, baking powder ,baking soda, cocoa powder, jaggery /palm sugar.
3.Whisk curd, butter, vanilla extract, milk in a separate bowl.
4.Combine everything together and mix it well.
5.Pour the mixture in the tray.
6.Bake for 20 minutes. Check by inserting a fork. It should come out clean.
7. Let it cool completely. Handle gently as its very delicate and soft.


watermelon / Mango slush

Ingredient for 2 serving

1 cup desseded watermelon/ 2 slice mango
2 tsp lime juice
3. 1 tsp maple syrup or 2 tsp honey or sugar equals( for diabetic people)
4. Ice cubes
5. Mint leaves 2 sprig
6. Cold Water 2 cup
7. Salt ( optional)

Method

Churn water,1 sprig mint and watermelon in a mixy.Seive using a thick strainer.add lime juice and sweetner. Put it in your favourite glass,drop ice cubes and top it with mint sprig.


Healthy tasty rice tortilla wrap.( gluten free)

Ingredients : 1 serve

2 tbsp rice flour
1 tbsp curd
1 tbsp water
1/4 cup boiled rajmah
1/4th cup capsicum
1 tbsp chopped onion
1 tbsp chopped tomatoes
1/4th cup thinly sliced zuchini
1 tsp ginger garlic paste
1 tsp butter
1 tsp hummus
salt to taste

Method
Mix curd ,water,rice flour and little salt, make thin batter ( consistency as required to make dosa) and keep aside for 30 minutes.
take a pan add butter, ginger garlic paste in it till turns little brown, add onion, tomatoes,
rajmah and other ingredients and stir for 10 minutes and take off the flame.

Now take a dosa making non stick skillet,grease with little oil and spread the rice batter over it keeping the flame low. spread the veg mix over it and roll it from one side. Serve hot.


3 Bean salad with Quinoa

Ingredients for 1 serving


1/4th cucumber diced
1 medium size tomato
Iceberg lettuce leaves shredded
1/4 cup moong sprouts
1/4 cup kidney beans cooked
1 tbsp sprouted fenugreek seeds
1 tbsp cooked quinoa
Dressing
1 /2 tbsp balsamic vinegar
2 tsp extra virgin olive oil
1 tsp lime juice
2-3 garlic pods
Some dried or fresh herbs like oregano, thyme or parsley
Salt, pepper to taste.

Add cucumber, tomato,lettuce, sprouts, beans and quinoa in a mixing bowl. Whisk olive oil, balsamic vinegar, lime juice, salt pepper garlic and herbs. Add the dressing to the salad and mix well.


Raw papaya salad

Ingredients for 1 serving

1. Shredded raw papaya-200 g
2. Shredded carrot -100 g
3. Finely chopped corainader -20 g
4. 2 tsp lime juice or tamarind sauce
5. 2 tsp olive oil
6. maple syrup 1 tsp ( you can replace maple syrup with brown sugar or jaggery)
7. toasted sesame seeds 1 tsp
8. roasted and sliced almonds -2 tsp.
9. Salt to taste
10. 1 tsp red chilli chopped
11.crushed garlic-1 clove

Method
In a bowl mix maple syrup, lime juice, olive oil and crushed garlic .Take a big bowl add shredded papaya, shredded carrot, chopped coriander, red chilli, salt and toss them well. Add the dressing and again toss. Garnish with with roasted almonds,toasted sesame seeds and 2-3 slice cherry tomatoes.


Cauliflower rice

Ingredients-1serving

1 big cauliflower 500g

2 medium size onion

3-4 buds of garlic

2  tbsp olive oil

1 cup finely chopped parsley

Salt to taste

1 tbsp lime juice

Pepper to taste

Roasted almonds  6-7

 

Method

Wash the cauliflower and cut into big chunks (only flower part and discard the greens) . Using a food processor with S shaped blade grate them. Spread them on tissue paper so that excess water will be soaked by the tissue paper. If you don’t have the food processor you can buy cauliflower rice from outside also. You can check online also.

Heat the skillet and put olive oil.  Add garlic and onion to it and stir till turns golden yellow. Add cauliflower rice and cook it well on medium flame. You don’t need to cover it while cooking. Just stir it constantly. Add salt while cooking. Turn off the flame and add fresh parsley, sliced almonds, pepper and lime juice.mix them well. Serve hot.


ZuchiniĀ  soup

Ingredients for 1 bowl

2 small zucchini

1 big  onion

5-6 buds of garlic

2 cup water

Salt and pepper to taste

1 tsp olive oil

Parsley to garnish

 

Method

Stir fry zucchini garlic and tomato in olive oil little. Then add water and pressure cook. Wait for 2 whistle to come. Add finely chopped parsley, salt and pepper. Serve hot.


Red Rice Salad

Ingredients for 1 serving

 3  tbsp Red rice,soaked for 2-3 hours in water.

paneer diced, 50g

1/4 cucumber, chopped

2 cherry tomatoes, chopped

1 big onion, chopped  

1 carrot, cut in to small pieces

3-4 french beans , cut into big pieces

3 tsp steam corn 

2 tsp olive oil

1 gren chilly,chopped

1 lemon juice

2-3 bud garlic

1/2 tsp soy sauce

salt and pepper to taste

a pinch of asafatoeida

Method

1.Cook red rice in water and drain water. keep aside.

2. Take a deep vessel, add olive oil and heat it. Add asafatoeida, chopped carrots, 1/2 onion,garlic, beans  and sitr well. put paneer and again stir for 5 minutes.Add salt

3. Add cooked rice to it and mix well.

4. Add soy sauce mix well

5. turn off the flame. now add lime juice ,pepper and chopped cucumber , tomatoes, rest chopped onion,green chilly, steam corn.

6. Serve red rice salad with some chutney or raita.

 

 


shredded chicken wrap with hungcurd dressing

Ingredients

Shredded chicken 80 g

Red and  yellow bellpeppers cut into thin slices -1/2 cup

Red onion 1 small thin slice

green onion chopped 

salt and pepper to taste

hung curd 1 tbsp

parsley chopped 2 tsp

multigrain/ wholewheat atta flour

Method

Knead atta and keep aside. To make shredded chicken take boneless chicken and boil in water till it become tender.strain water, cool it  and sprinkle salt, pepper. shred the chicken  with the help of 2 fork. Add all veggies toss properly with the chicken .Add salt and pepper to taste.Now roll out tortilla and cook it from both the side. Spread hungcurd evenly over it , put chicken and veg mixture and roll it.Your no oil, low calorie wrap is ready to serve.

 

 

 

 

 

 

 


chicken and veg stew

Ingredients for 2 serving

chicken thigh piece-3

carrot,diced-1 cup 

onion, chopped -1/2 cup

tomato, chopped- 1/2 cup

green peas,churned - 1/4th cup

celery stalk, chopped - 1/3rd cup

medium size potato ,diced-1

olive oil- 2 tsp

garlic chopped -1 tsp

thyme-1 tsp

ginger, crushed - 1 tsp

salt and pepper to taste

coconut milk - 100ml

chopped coriander-2 tsp

 

Method

In a pan heat 1 tsp oilve oil, add chicken pieces and cook at low flame by adding 1 cup water and 1 tsp salt. once cooked , keep it aside.Take another pan put rest of the olive oil, ginger,tomato onion, crushed garlic,all veggies, salt as per requirement, thyme and stir well.Add water and cook at low flame.Once the veggies become tender add chicken and chiken broth and cook for another 10 mins. Mash the potato in it to thicken the stew.At the end add 100 ml coconut milk and switch off the flame. Add pepper and garnish freshly chopped coriander on the top.

 

 

 

 

 

 

 

 


couscous salad

Ingredients

1/3rd cup couscous

1/2cup chopped tomatoes

1/2 cup  chopped red onion

1/4 cup  chopped coriander

1 slice ripe mango chopped

 For Dressing

2 tsp olive oil

2 tsp limejuice

1 tsp honey

salt and pepper to taste

 

Method:

Put few drops of oilve oil in a pan and roast couscous fro just 2 mins in medium flame. keep it aside to cool. Boil water in another vessel and add couscous to it. cover the lid for 5-7 minutes and cook in medium flame.Turn off the stove and left the vessel as it is till the couscous become tender. once the couscous get tender, drain out extra water if its there.Take a big bowl add all veggies, mango and couscous . whisk the dressing items in a small bowl and then add to the veggies and couscous bowl. Mix well and serve.

 

 

 

 


avocado peas cold soup recipe

Ingredients

1 avocado,peeled and sliced

1 cup steamed green peas

1 cup veg stock

3-4 garlic buds

1/2 tsp roasted zeera powder

1 sprig  mint 

1 tsp paprika

salt and pepper to taste

1 tbsp coconut milk/ almond milk

method

Churn avocado, peas, garlic along with veg stock in mixy, add salt pepper,paprika and roasted zeera powder and mix well.Transfer the soup in a bowl top it with almond or coconut milk and mint sprig and refrigerate for 1 hour.Your yummy summer cool soup is ready to serve.

 

 

 


Paneer / Tofu Salad

Ingredients

Tofu / Paneer, cubes- 100g

Red and yellow bellpeppers,small pieces- 1/2 cup.

Avocado, small pieces- 1/2 cup

Onion - 1/3rd cup

cherry tomatoes cut into 2 halves-1/3rd cup

Roasted seasme seed-1 tsp

Mint  leaves , chopped- 2 tsp

Corainder leaves, chopped - 1 tbsp

 For Dressing

1 tsp crushed garlic

1 tsp honey

1 tsp oilve oil

1 tsp lime juice

1 tsp balsamic vinegar

salt and pepper toa taste

 1/3rd tsp paprika

Method

Take a non stick tawa grease it with little oil and roast tofu or paneer untill golden brown. Transfer paneer/ tofu to a big bowl.As the tawa is hot put the seasame seed and roast. Transfer to a small bowl.Add all veggies and avocado to the paneer / tofu bowl except coriander and mint. Whisk all the ingredients of the dressing in a bowl and add to the veg and paneer/ tofu bowl. Mix well to coat all the veggies. Now add chopped coriander, mint and sprinkle seasme seed.keep it in refrigertor for 1/2 an hour to blend it well with the dressing.Adjust salt and pepper according to the taste

 

 

 

 


chia seeds almond milk healthy breakfast

Ingredients

2 tbsp chia seeds

1 banana/ 1 slice mango

1/2 cup mix berries

 150 ml almond milk 

 50 ml plain yogurt

honey ( optional)

Method

Soak chia seeds in almond milk overnight. If its summer then you need to keep the chia seed mixed in almond milk in refrigerator.Churn yogurt one of the fruits of your choice with yogurt to impart flavour and nice colour to our smoothie. Here I am churning mangoes with yogurt so that yogurt will be become naturally sweet and rich yellow in colour.Take a glass of your choice add  fruit yogurt, then chai seed milk  and top it with mix berries. Again refrigerate for  20 minutes. If needed add honey and serve.

 

 

 


Black rice risotto

Ingredients

1/3rd cup ,overnight soaked black rice

1 tsp chopped garlic

1/3rd cup, sliced onion

2 tsp olive oil

1 cup chicken broth

100 g boneless chicken cubes

salt and pepper to taste

1 tsp red chilli flakes ( optional)

1 tsp organic soy sauce

 

Method 

Take a pan .Heat 1 tsp olive oil.Add chopped garlic and chicken cubes , soy sauce,salt and pepper and cook untill tender. Take another pan,heat 1 tsp olive oil,add onion, salt, red chilly flakes,salt and pepper and red rice. stir for 5 minutes add chicken broth and cook at low flame for 15 minutes untill rice get cooked.serve black rice in a plate and top it with chicken.Risotto is ready to eat.

 

 

 


Egg salad

Ingredients

2 boiled eggs

1/2 cup hungcurd

2 tsp, choped parsley

2 tsp, chopped dill

1 tbsp, chopped onion

salt and pepper to taste

 1/3rd tsp roasted cumin powder 

1 tsp minced garlic

a fistfull chopped purple/ green cabbage ( optional )

chilli flakes ( optional)

 

Method:

Cut eggs into small pieces and keep in a big bowl. Add cabbage ,onion ,garlic,salt, pepper ,chilly flakes,cumin powder and hungcurd. Mix well. garnish with chopped parsley and dill. you can add this eeg salad to your toast or make a roll or wrap with some steam veggies.


oats and egg omelette

Ingredients

1 tbsp oats atta

1 whole egg

1 tsp oilve oil

1 /3rd cup mixed veg ( chopped onion, tomato, capsicum)

1 tsp finey chopped coriander

a pinch of haldi

a pinch of paprika

1 chopped green chilli 

salt to taste

1/3rd  cup water

Method

Mix oats atta in water,add turmeric powder, salt ,paprika and make a thin batter. Now add  egg and beat it properly. Adjust salt according to taste. heat a pan add oil and spread all over.Now add the batter and spread well outward in a circle. top it with mix veggies and fresh coriander and green chilly. turn upside down and cook both the side. Serve hot with some chutney.

 

 

 

 


Pearl barley salad

Ingredients

1 cup pearl barley, soaked for 1/2 an hour

1 tbsp pomegranate

1 tbsp small pieces of cucumber

1 tbsp, chopped onion 

a pinch of minced garlic

1 tsp olive oil

1 tsp lime juice

1 tsp balsamic vinegar

1 tbsp orange juice

salt to taste

1/2 tsp pepper

2 cherry tomato, cut into 2 pcs

1 tbsp chopped parsley

Method

Cook pearl barley in water till tender and drain out excess water. Take a big bowl put barley, chopped, onion, cucumber, pomegranate, lime juice, garlic, balsamic vinegar, orange juice, salt and pepper. Mix well. garnish with chopped parsley and cherry tomatoes.your salad is ready to serve.

 

 

 


oats Idli

Ingredients

2 cup oats

1/2 cup semolina 

 1/4th cup grated carrot 

1/4th grated beetroot

 1tbsp finely chopped fresh coriander

1 tsp crushed ginger

2 tbsp chopped beans

1,chopped green chilly

salt to taste

2 tsp oil 

1/2 tsp Eno

1 cup curd

Method

Take a bowl  mix oats, semolina,curd,all veggies, ginger, chilly and salt mix well. Make a thick batter as you make for idli by adjusting water.Add Eno and mix well. Take the Idli making cooker, fill water  to the level marked and keep it on your gas stove. while the water getting heated ,take the ildi making trays, grease it with oil and add small portion of the batter in each tray.keep all the trays in idli cooker for steaming. It will  take 15-20 minutes . Serve with your favourite Chutney.


Crunchy bites

Ingredients

3 tbsp rice flour

1 cup grated  potatoes 

1 tsp corn flour

1 tbsp finely chopped onion 

1/3rd red chilli flakes

1 tsp kasuri methi

salt to taste

3 tsp oil 

1/2 cup water

Method

Take a bowl mix cornflour and rice flour.wash the grate potatoes t drain out starch and squeeze properly to remove excess water, Add to to the rice flour bowl and mix properly by adding water. add salt chopped onipn,kasuri methi , salt and red chilli flakes, Mix well. Now take a griddle , heat it.Sprinkle oil and grease properly . take small portion of the mixture and spread out as thin as possible . the more thinner it is more crunchy it will be. turn upside down and cook from both he side untill golden brown. Transfer it on a plate and cut into traingles. serve with green chutney or little ketchup.

 

 


Ragi porridge

Ingredients

 2 tbsp sprouted ragi flour

1 cup water

2 tsp granulated organic jaggery

4.1/4th tsp cardamom powder

5. grounded almonds 1 tsp

 

Method

Take ragi flour in  a bowl add add 1/4th cup water and mix well. In the next sep, take a a heavy bottom vessel add rest of the water and bring it to boil, add the premix of ragi flour to it and keep stiring till it becomes think . it will take 10-12 minutes to get thicken. Add granuated jaggery and cardamom tlo it. switch off the flame and add powdered almonds and serve. It can be serve both hot and cold. Its a healthy breakfast loaded with protein, iron and calcium to start your day .