TANDOORI MUSHROOM

TANDOORI MUSHROOM

Serves: 2

INGREDIENTS:

300 grams mushrooms

½ cup almond milk

1 teaspoon wheat/brown rice flour

½ teaspoon kasuri methi (dried fenugreek leaves)

1 teaspoon oil

4 whole red chillies

4 large cloves garlic

25 mm. (1″) piece ginger

2 tsp coriander-cumin seed (dhania-jeera) powder

Pink salt to taste

METHOD:

  • Wash the mushrooms thoroughly. Drain, cut into halves and keep aside.
  • Grind red chillies, garlic, ginger and coriander-cumin seed to make a nice thick paste.
  • Dissolve the wheat/brown rice flour in the almond milk and keep aside.
  • Heat the oil in a non-stick pan, add the prepared paste and kasuri methi and sauté for one minute.
  • Add the mushrooms, almond milk mixture and salt and sauté for 4 to 5 minutes till the mixture coats the mushrooms.
  • Serve hot.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
101 6.7 5.3 4.9 1.8
SWEET CORN SOUP

SWEET CORN SOUP

Serves: 2

INGREDIENTS:

40 gm sweet corn

1 small carrot, chopped

100gm French beans, chopped

1 small steamed potato

2 tsp oats

Sea salt

Pepper

METHOD:

  • Steam the chopped carrots, French beans , 20gm corn and potato
  • In a blender blend the other 20gm corn, potato and oats with little water into a thick paste.
  • In a vessel, boil 2 cups water, add the paste and give it one boil till the mixture thickens.
  • Then add the steamed corn, carrots and beans and switch off the gas.
  • Add salt, pepper and serve hot.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
129 28.6 3.2 0.5 4.3
TOFU VEG STIR FRY

TOFU-VEG STIR FRY

Serves: 1

INGREDIENTS:

4 spring onions, chopped

5 to 6 French beans, cut into 4 pieces

1 carrot, cut into strips

½ cup cabbage, chopped

3 to 4 mushrooms, cut into 4 halves

½ cup sprouts, steamed

30 gm tofu, pieces

½ capsicum, chopped

1 tsp low sodium soya sauce

1 tsp Sriracha sauce(optional)

2 tsp olive oil

2 tsp ginger garlic paste

Chilli flakes

Oregano

Pink salt to taste

METHOD:

  • Steam the carrots, cabbage, mushrooms, capsicum, sprouts, french beans till tender but crunchy.
  • Heat oil in a pan, add ginger garlic pase and spring onions And Sauté for few minutes
  • Add all the steamed veggies and tofu and saute for a minute.
  • Add soya sauce, sriracha & salt, chilli flakes, oregano.
  • Garnish with spring onion greens & serve hot.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
233 19.6 11.4 12.6 7.1
SWEET BAJRA PONGAL

SWEET BAJRA PONGAL

Serves: 4

INGREDIENTS:

1.2 cup bajra

1/2 cup moong dal

1/2 cup jaggery

8-10 cashew nuts, dry roasted

2 tbsp shredded coconut

Cardamom powder

METHOD:

  • Wash well and soak bajra overnight and soak the dal for 2 hours.
  • Put it in a pressure cooker with 500 ml water and jaggery and cook for whistle on high heat.
  • Then simmer the gas and cook for 15-20 minutes.
  • Open once the pressure is out, check the consistency and cook if it needs to be more thickened.
  • Then add cardamom, cashew nuts and coconut.
  • Serve hot.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
285 52.7 9.7 3.9 5.2

 

OATS DOSA

OATS DOSA

Serves: 1

INGREDIENTS:

¼ cup rolled oats

¼ cup brown rice flour

1 green chilli chopped

¼ tsp cumin

2 tbsp onions

1-2 curry leaves

1-1.5 cups water

1 tsp oil

Pink Salt

METHOD:

  • Blend the rolled oats in a blender into a flour, then add all the other dry ingredient.
  • Add water to make a free flowing batter consistency.
  • On a tawa, rub a bit of oil and spread the batter and cook on both sides till golden brown.
  • Serve with coconut or green chutney.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
226 44.6 5.8 2.6 4.4
MINTY CHAAT

MINTY CHAAT

Serves: 2

INGREDIENTS:

1 cup pomegranate

3 oranges

1/3 cup torn mint leaves

2 tablespoon orange juice

2 tsp lemon juice

sea salt

Black pepper

METHOD:

  • Cut pomegranate in half and, holding each half cut-side down over a bowl, tap the skin all over with a wooden spoon. Gradually, the jewel-like seeds will loosen and fall into the bowl.
  • Peel the orange from the skin to remove the pulp and mix it with pomegranate.
  • Add the torn mint leaves and mix well.
  • In a bowl mix the orange and lemon juice, add the salt and pepper and mix well.
  • Pour this juice over the fruits, chill and serve.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
175 38.9 3.0 1.4 5.8
SPROUTS CHAAT

SPROUTS CHAAT

Serves: 1

 

INGREDIENTS

½ cup moong sprouts

½ cup moth bean sprouts

3 tbsp steamed corn

½ tomato, chopped

½ cucumber, chopped

½ onion, chopped

2 tbsp chopped spinach

Mint coriander chutney

Garlic chutney

Date chutney

1 green chilli, chopped (optional)

1 tsp roasted til seeds

Pink salt

½ chaat masala

1 tsp lemon juice

METHOD:

  • Steam both the sprouts.
  • Add chopped veggies , til and mix well.
  • In a bowl mix all the 3 chutney together and then add them to the sprouts.
  • Add green chilli, lemon juice, salt, chaat masala, mix and enjoy.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
208 41.4 10.0 2.7 8.0

 

NUT N FIBRE CRUNCHIES

NUT N FIBRE CRUNCHIES

Serves: 8

INGREDIENTS:
20 gms almonds
20 gms peanuts
40 gms oats
50 gms jaggery
2-3 tsp water

METHOD:

  •  In a pan, roast almonds, peanuts and chop unevenly, keep aside.
  •  In another pan, add water and jaggery, let it melt and add the almonds, peanuts and oats and stir continuously.
  •  In a greased flat plate, pour the mixture and roll it evenly with a rolling pin, cut it when hot and serve when cool.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
71.5 9.7 1.8 2.9 1.6
SUNSHINE SMOOTHIE

SUNSHINE SMOOTHIE

Serves: 2

INGREDIENTS;

1 ripe mango

1/2 cup pineapple cubes

1/2 cup orange juice

pinch of elaichi

pinch of sea salt

METHOD:

  • Blend all ingredients together , chill and serve. It’s that simple to make!

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
185 42.7 1.7 0.7 5.6
MANGO CHIA SMOOTHIE

MANGO CHIA SMOOTHIE

Serves: 3

INGREDIENTS:

2 tablespoons chia seeds

1 ½ cups unsweetened almond milk, divided

2 medium bananas, sliced and frozen

2 cups frozen mango chunks

METHOD:

  • Blend them all in a blender until smooth
  • Serve it by topping some chia seeds

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
223 40 3.5 5.6 6.2