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 .

 

 

 


Beetroot and paneer kebab- gluten free

Ingredients

100 g roasted beetroot,

1 tsp zeera powder

1 tsp dried mango powder

1 tsp chaat masala

1 tbsp chopped green onion

1 tsp minced garlic

1 tsp grated ginger.

salt to taste

1 tbsp quinoa flour

1 tbsp amaranth flour

70 gm mashed paneer

2 tsp olive oil


Method

Take a bowl, mash beet root with hand,add paneer, green onion,garlic,ginger,zeera powder , dried mango powder, salt, 1 tsp oil,quinoa flour and amaranth flour.leave a little quinoa flour for coating.

mix them altogether and make a softdough out of it. put a drop of oil in your palm ,spread it uniformly and then make small round and flat patty out of the dough. roll in the quinoa flour to coat it properly . grease the patty with very little oil and cook in airy fryer.

Your delicious gluten free kebab is ready . Serve it with dollop of chutney or any dip of your choice.


 


Daliya Dosa - diabetic friendly

Ingredients

2 tbsp dalia , soaked in water for 5-6 hours

1 tbsp split urad dal, soaked in water for 5-6 hours

1 tsp minced ginger

a pinch of eno

salt to taste

water to make thin batter

oil 1 tsp to make dosa

Method

In a mixy put dalia and urad and add water to make a thin batter. add salt, eno, ginger and mix well.If you are adding eno then you can use this batter to make dosa instantly other wise you need to add  3 tsp curd and keep it for 20-30 minutes to ferment and your dosa will be soft.Now keep a griddle on flame and grease with little oil.Take a small laddle of batter and spread outward to make thin dosa. Turn upside down and cook from boh the side. This Dosa is as much tastier as rice urad dosa., Serve hot with some chutney.

 


kalachanna Kebab

Ingredients

1 cup kalachanna, boiled

1 tbsp besan or gram flour

1 tsp roasted cumin powder

1 tsp kasuri methi

1 tsp chilli powder

salt to taste

1 tsp ginger,crushed

1 tsp garlic ,crushed

a pinch of asafoetida

2 tsp  olive oil

2 tsp lime juice

 

Ingredients

Take a bowl and mash kalachana with the help of a fork. Add all ingredients except oil and make a soft dough. Take small portion of the dough and roll it in between your palms and flatten. grease little oil on each patty and airfry it.Else you can just grease a griddle and cook the patties from boh the sides. Use tissue paper to soak excess oil.Serve with your favourite chutney or sauce.

 

 

 

 

 

 


Paneer And Beetroot Medley

Ingredients

Shredded beetroot,100 g
Chick pea, boiled 1/2 cup
Paneer, cut in cubes, 50g
Iceberg Lettuce, chopped-1/2 cup
Boiled sweet corns, 1 tbsp
Chaat masala, 1 teaspoon
Lemon juice, 1 teaspoon
Black pepper and salt to taste

Method

Take a big bowl, add lettuce, beetroot, chick pea, lime juice, chaat masala, salt and ppper and mix well.Then add  paneer cubes and sweet corn and serve.This salad can be eaten any time of the day and is highly nutritious in terms of protein and minerals.

 


Cabbage soup- High fibre and low calorie

Ingredients for serve 4

1 head cabbage

2 onion, chopped

5-6 cloves garlic,sliced

2 tsp olive oil

4 cups veg stock or water

1 carrot , diced

a bunch of cerlery

100g mushroom,sliced 

1 lemon squeezed

salt and pepper to taste.

 

Method

In a heavy bottom vessel take oil and saute onion garlic for few minutes.Then add carrot,cabbage, mushroom and saute on low flame for 10 minutes till the veggies become tender, Then add celery and close the lid for 2 mins. Add veg stock and bring it to boil .Add salt and pepper.switch off the flame and squeeze lime in it. Serve Hot.


Cauliflower steak with chimichurri sauce

Ingredients

1 Medium head cauliflower

1 tsp olive oil to grease

salt to taste

1 tbsp grated cottage cheese ( optional)

For Chimichhuri Sauce

1 cup finely chopped cilantro

1 cup finely chopped parsley

 1/4th cup thyme

1 tsp dried oregano

 1 finely chopped red onion

2 tsp grated garlic

1 lemon juice

1 tsp vinegar

1 tsp paparika

salt pepper to taste

1 tbsp olive oil

Method 

For chimichurri sauce

you need to make this sauce atleast 1 hour before use so that flavours blend together.You can keep this sauce for a week in your refrigerator.and top it on your eggs/ breads/salads

To make it, take bowl add all the herbs ,chopped onion ,garlic salt , pepper , paprika, olive oil and mix well.squeeze lime juice and add vinegar and mix well. keep it aside.

For cauliflower Steak

Your cauliflower must be at room temperature so that it will be evenly baked from all side.wash the head properly and pat it dry. remove all the stems and leaves .keep the head of the cauliflower down on a chopping pad and cut into 3 slice.

Put a baking sheet inside the oven and preheat at 450 degree for 15 mins. Now grease the cauliflower slices with olive oil sprinkle salt and bake for 20 mins. Halfway between the baking time flip the cauliflower so that it will bake from both the sides.

once baked remove from the oven,place on a tray, top it with chimichurri sauce.Spread the sauce evenly over the steak and then add cottage cheese on the top. Serve hot.

 

 

 

 

 


Quinoa- tofu bowl

Ingredients

For Quinoa recipe

1/3 cup quinoa

1 cup water

lime juice and salt

For tofu recipe

1  tsp minced ginger

1 tsp grated garlic

1  small red onion  cut in round slices

1 tsp garam masala

1/2 tsp red chilli flakes ( optional)

2 tsp  chopped green onion stalk

1/2 cup red yellow bellpeppers cut into slices.

1 cup of water

100 g tofu

2 tsp olive oil  or any other oil

1 tsp naturally brewed soy sauce

1/2 tsp vinegar

salt and pepper to taste

 1 tbsp rice flour for dusting tofu.

Method

Cook quinoa in water for 15-20 minutes like we cook rice in an open vessel at medium flame l till fluffy.Drain out extra water. squeeze lime into it and add little salt.keep aside.

Take tofu,cut into cubes, sprinkle little salt and pepper and dust with rice flour .Take a  non stick skillet, put 1 tsp olive oil and cook tofu by turning upside down carefully till both sides are little golden brown on medium flame.

Now take a pan,add 1 tsp olive oil,add ginger, crushed galic and stir for 2 mins on medium flame.Then add  bellpeppers , onion, garam masala,chilliflakes, salt and cook untill tender.

Meanwhile  in a small bowl mix soya sauce ,vinegar. Transfer it to the pan and add 1 cup of water and mix well. stir for 5 mins and add tofu to it and cook for another 6-7 minutes.Garnish with green onion.

Take a big bowl add quinoa to a side of the bowl and put tofu on the other side. your quinoa tofu bowl is ready to serve.

 

 

 

 

 

 


Pineapple Arugula and quinoa salad

 

Ingredient to cook quinoa

1/4th cup quinoa

1/2  cup water

Ingredients for salad

1  cup chopped arugula

1 cup diced pineappple

1/2 cup diced red bellpepper

salt and pepper to taste

For Dressing

1 tsp lime juice

1 tsp maple syrup or honey

1 tsp balsamic vinegar

1 tsp olive oil.

Method

Take water in a vessel,add quinoa and bring it to a boil, then covering it and let it simmer for 12-15 minutes.Drain water and keepit aside to cool.Whisk oilve oil, lime juice , balsamic vinegar, honey or maple syrup in a small bowl.

Take a mixing bowl add pineapple,arugula,bellpeppers and quinoa to it . Add salt and pepper and mix well. Now pour the dressing on the top and mix well. keep it in refrigerator till you serve.

 


soya keema parantha

Ingredients  for 2 parantha

2 tbsp soya granues.

1 green onion chopped

1 tsp chopped green chilli ( optional)

1/3rd tsp turmeric

salt to taste

1 tsp chopped green coriander

1 tsp chaat masala

 1 cup multigrain flour 

water to knead dough

1 tsp desi ghee

1 tsp sweet chilli dressing or pizza pasta sauce.

Method

Take a bowl and soak  soya granules in warm water for 10-15 mins and keep aside. Mean while make a soft dough of multigrain atta with water and keep aside.After 10-15 mins of soaked squezze granules and remove water from it. keep it in a bowl, add chopped green onion , dhania, turmeric, salt and chaat masala  and mix well.

 Take small portion of the dough and roll out a tortilla. Spread dressing on it evenly and top it with soya keema mixture. do spread soya keema mixture all over tortilla.keepit in a plate. now roll out another tortilla of almost same size and put it on the soya keema loaded tortilla and press from all side properly so that it will not open. roll your roller pin twice thrice over it so that your stuffed parantha dont open while cooking.Heat a skillet and cook your stuff roti from both the sides by greasing desi ghee on both the side on medium flame.Serve hot with curd. 

 

 

 

 


moong sprouts and egg yolk parantha

Ingredients for 1 parantha

1 egg yolk

2 tbsp sprouted moong

1 tsp ginger garlic paste

2 -3 pinches amchur

2-3 pinches red chilli powder

salt to taste

1 tsp chopped coriander.

1 tsp desi ghee or olive oil

2 tbsp whole wheat flour to make dough.

Method

Heat  a pan add 1/2 cup water add sprouts and cover it with a lid. let it cook for 10 miutes in low flame. once cooked keepaside to cool.Mean while make soft dough by adding water to wheat flout.

Take a mixing bowl , add egg yolk  and mash it well. Add salt , amchur powder, red chilli powder , ginger garlic paste, salt,chopped coriander and sprouts . mix it well . this mixture is ready for stuffing. Take the dough and make a round ball and  press it with hands to flatten. add the mixture and close it well with the dough properly so that mixture dont come out while rolling out . while rolling with a roller pin dust some atta over it so that it will be easy to roll without getting sticky.

Heat your skillet and cook your paratha from both the sides by using oil or desi ghee. Serve hot with curd or chutney. 

 

 

 


Protein rich summer salad

Ingredients

1 katori Moong sprouts 

2 tbsp dalia/ steel cut oats

1/2 cup broccoli

1/2 cup carrot

1/2 cup peas

1/2  mixed belleppers

2 tsplime juice apple cider vinegar

salt and pepper to taste

1 tsp mixed herb

 

Method

Dry roast dalia or steel cut oats and cook it in 1 cup of water till soft.drain out extra water in it  and  keep it to cool. now steam all veggies and sprouts.

Take a mixing bowl add all veggies, sprouts, cooked dalia or oats,salt , pepper , mixed herbs and lime juice/ applecider vinegar and mix well.  your healthy salad with low calorie is ready to serve.

 

 

 

 

 

 


soya cutlet

Ingredients

1 cup soya nuggets 

1/2 cup green peas

1 inch Ginger

4-5 cloves of garlic

1 tbsp freshly choppled coriander leaves

4-5 sliced mushroom

salt to taste

2 green chilli

1 tsp garam masala

1 tbsp olive oil

1 tbsp oats( just for binding)

 

Method

Soak  soynuggets in hot water till it swell up.Now squeeze out all water from soya nuggets. Add Soya nuggets,green peas, green chilli , garlic, ginger and mushroom to  mixy jar and churn into a thick paste. Dont add water while churnin. Add salt , garam masala,chopped  coriander and few drops of oil to the paste and make a soft dough. sprinkle little oats flakes while making dough so that the ingredient get bind. Now take small portion of the dough and make flattened disc shaped cutlet between your palms.

Heat Non stick pan add little oil and roast your soya cutlets  from both the sides till cooked. You can also make use of airfryer make the cutlet.

You can serve the cutlets with some chutneys or healthy sauce.

 

 


ragi and veg soup

Ingredients

2 tsp ragi flour

1/4th cup green peas or forzen peas

1/4th cup thinly sliced carrots

1/4th cup chopped french beans

1/4th cup chopped onion

3- 4 sliced button mushrooms

1 tsp dried thyme ( optional)

2 tsp chopped parsley 

2 tsp chopped garlic

1 tsp ginger and green chilli paste 

2 tsp olive oil.

salt and pepper to taste.

water adjusted as required.

Method

Heat a pan, add olive oil. Now add chopped onion garlic and stir for 2 mins in low flame.Add ginger green chilli paste and stir. while stirring add all veggies one by one and keep stirring for 6-7 minutes at medium flame.Add salt to it. Now add 1  cup water to the veggies,stir and cover with a lid. Cook till your veggies become tender at medium flame.

Add 2 tsp of ragi flour in a glass of water and mix well with a help of a spoon till there is no lump.Add this ragi water to the pan and  stir uniformly..cover the lid and cook till it become little thick.Add grounded pepper, dried thyme ,parsley and mix well.

You can have this soup as per your liking for thickness.

 

 

 

 

 


Bael Fruit ( stone apple) sherbet for summer

Ingredients serve 3-4 glass

1 ripe medium size bael fruit

3-4  glass of water 

2 tsp roasetd cumin powder

salt

mint leaves  6-7 

1 tsp lime juice

ice cubes 

Method

Remove the hard shell of the bael fruit and bring out the pulp from it. put the pulp in a vessel and add water. mash the pulp in water and mix properly till the fibre and and the seeds separates properly. Seive using a thick strainer. now add roasted cumin poder mint leavs, salt and lime juice and mix well.

 

 

 

 

 

 

 

 

 

 


Healthy lauki soup recipe

Ingredients

200 g sweet gourd, peeled and diced

1 small onion chopped

2-3 garlic cloves

salt and pepper to taste

1 tsp olive oil

100 ml  almond milk (optional)

2 cup water

a sprig of basil leaves

Method

take a heavy bottom vessel and heat it. Put olive oil,chopped onion,garlic and stir for a minute. Now add sweet gourd and stir again.now add water and cook till tender. Rest it to cool.

Take a blender and blend. don't strain.add little water if too much thick and cook on low flame. Add salt pepper to taste . atlast add alomd milk for creamy texture and a sprig of  basil leaves and serve.

 

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Mango Salsa

Ingredients

1 ripe mango,cut into small dice

1 red bellpepper

1 tomato,chopped

1 onion, chopped

a fist full freshly coriander chopped

1 tsp minced garlic

2 tsp lime juice

salt  and pepper to taste

Method

Roast  the bellpepper and cool it. remove the skin and cut into small pieces.Take a mixing bowl,add mango, onion, garlic, bellpepper,tomato,coriander,salt pepper and  lime juice and mix well.

Serve with roasted, multigrain crackers or apply on your bread slice.