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
CREAMY & COLD BROCCOLI SOUP

CREAMY COLD BROCCOLI SOUP

Serves: 2

INGREDIENTS:

1 floret broccoli

15 cashews, soaked for 4 hours

1 handful spinach leaves

few basil leaves

1 tbsp lemon juice

2 cloves garlic

1/2 cup vegetable stock/ water

1 tbsp roasted sunflower seeds

rock salt to taste

Red chili flakes/pepper (optional)

METHOD:

  • Steam the broccoli florets for few minutes till slightly soft (don’t boil)
  • Wash the greens well.
  • In a blender, mix all the ingredients and blend well.chill it for sometime, top it with sunflower seeds and serve.

NUTRITION CONTENT

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
135 10.3 6.7 8.0 4.5

 

 

 

CARROT & GINGER SOUP

CARROT GINGER SOUP

Serves: 1

INGREDINETS:

2 carrots, steamed

1/2 steamed potato

1 inch ginger

1 small onion

1 tbsp celery stalk chopped

Pink salt

Black pepper

1 tsp olive oil

METHOD:

  • Heat olive oil in a saucepan. Saute chopped onions till they turn soft and translucent.
  • Add chopped ginger and celery and fry till the raw smell goes away.
  • Add chopped steamed carrots and salt. Mix well and add water. Cook for a minute and remove from heat.
  • Blend the mixture using water to a smooth puree. Transfer the puree into a pan and heat again with little water. Mix well.
  • Season with black pepper powder. Pour into soup bowls. Garnish with fresh herbs. Enjoy!

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
230 42.3 3.6 5.0 6.4
BANANA OATS PANCAKE

BANANA OATS PANCAKE

Serves: 2

INGREDIENTS:

1 cup certified gluten-free rolled oats

1/2 cup almond milk

2 tablespoons jaggery syrup

1 ripe banana

1 teaspoon vanilla extract

1 teaspoon aluminium free baking powder, optional

1/4 teaspoon sea salt

Coconut oil for greasing

Favorite toppings:  jaggery syrup, fresh fruits

METHOD:

  • Place all the ingredients in a blender, roll oats, almond milk, maple syrup, banana, vanilla extract ,aluminium free baking powder, sea salt. Process until completely smooth.
  • Brush oil in a large non-stick skillet or griddle over medium heat. Add batter and cook until edges are golden brown, about 2-3 minutes, flip the pancake and cook for another 2-3 minutes. Repeat until batter is all gone.
  • Serve topped with jaggery syrup and fruits.

NUTRITION CONTENT: 

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
281 52.5 6.8 4.7 5.5

 

 

raisin oatmeal coockie

RAISIN OATMEAL COOKIE

Serves: 12

INGREDIENTS:

1 tablespoon oats

¾ cup almond meal or almond flour

¾ teaspoon ground cinnamon

¼ teaspoon sea salt

2 mashed medium ripe bananas

1/2 cup almond butter or natural peanut butter

1 teaspoon vanilla extract

1 cup raisins
METHOD:

  • Preheat oven to 350°F. Line a large baking sheet with parchment paper or a silicone baking mat.
  • Whisk oats, almond flour (or almond meal), cinnamon and sea salt in a medium bowl.
  • Mash bananas, almond butter (or peanut butter) and vanilla extract together in a large bowl until creamy and well combined.
  • Add the dry ingredients and raisins (or dates) to the banana mixture and stir with a wooden spoon until combined.
  • Scoop or roll level tablespoons of dough into balls and place on the prepared baking sheet, making 12 cookies per batch. Press with a fork to flatten slightly.
  • Bake until firm to the touch and light brown on the bottom, about 15 minutes. Transfer to a wire rack to cool completely. Repeat with the remaining batter.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
134 16.2 3.5 6.4 1.9
SPINACH DAL BOWL

SPINACH DAL BOWL

 

Serves: 6

INGREDIENTS:

1 cup Chana dal

2 cup Water

Rock salt

1/2 teaspoon Haldi (Turmeric powder)

1 small green chilli

FOR MASALA

2 cups chopped spinach

1 small onion chopped

1 small tomato, chopped

1 tsp ginger garlic paste

1/2 teaspoon Cumin seeds (Jeera)

1/2 teaspoon red chilli powder

1/8 teaspoon Hing

1 teaspoon Coriander powder

METHOD:

  • Wash the dal well and then soak it for 1 hour.
  • In a pressure cooker, add the dal, water, salt, haldi, green chilli and cook for 4-5 whistles till the dal is soft. Once cooked keep aside.
  • In a pan, dry roast the jeera, add ginger garlic paste, hing and onions and saute well till onions turn translucent. Then add the tomatoes, red chilli powder, coriander powder and cook till tomatoes are cooked.
  • Now Add the spinach and cook for few minutes only. And then add this mixture to the dal and mix well.
  • Serve with organic brown rice.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
132 21.5 7.3 1.9 5.7
MEXICAN BEANS

MEXICAN BEANS

 

Serves: 2

INGREDIENTS:

1 cup diced tomatoes

1 carrot, grated

2 tbsp virgin olive oil

1 cup kidney beans (rajma, cooked

½ cup onion, diced

4 cloves garlic, minced

1 tbsp apple cider vinegar

2 tsp red chilli powder

2 tsp cumin

1 tsp oregano

½ tsp chili flakes

Rock salt, as per taste

1/4 tsp black pepper

1 cup. water or vegetable stock

Parsley / Coriander leaves, for garnishing

Brown rice, to serve

METHOD:

  • In a saucepan add olive oil, cumin, garlic, onion (mix until translucent), tomato, carrot, and all the spices mentioned above (mix them well), add water or vegetable stock (cover with lid for 5 mins till it comes to boil).
  • Uncover the pan and now add the beans (mix them well, until simmers. Let it cook & simmer for 15-20 mins. Keep on stirring occasionally in between.
  • Serve this delicious & healthy mexican black beans with brown rice by garnishing with parsley / coriander leaves.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
178 22.3 6.4 7.3 6.4
CHICKPEA STIR FRY

CHICKPEA STIR FRY

Serves: 3

INGREDIENTS:

1 ½ cup cooked chickpeas

1 tablespoon soy sauce

1 cup diced onion

1 diced red bell pepper

1 cup mushroom

2 teaspoon virgin olive oil

Sliced green onion, for garnish

FOR SAUCE

1 teaspoon minced ginger

1 teaspoon minced garlic

1 tablespoon grated coconut

1 tablespoon oats powder

3 tablespoon soy sauce

2 tablespoon apple cider vinegar

6-7 tablespoon water

Chilli flakes to taste

Rock Salt to taste

METHOD:

  • Marinate cooked chickpeas in a tablespoon of soy sauce and keep aside.
  • Mix sauce ingredients in a small bowl and set aside.
  • Heat a non-stick pan on a medium flame. Add virgin olive oil. Add onion & Red bell pepper and stir fry for few minutes until onions become translucent.
  • Now add mushrooms and stir fry for a couple of minutes.
  • Add chickpeas and stir fry until they are heated through.
  • Give sauce a good stir, then add it to the pan. Stir until the sauce has thickened and the chickpeas & vegetables are well coated.
  • Garnish it with sliced green onion, if desired.
  • Serve it with brown rice or your favourite grain

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
232 33.2 10.7 6.1 13.1
STRAWBERRY BANANA SMOOTHIE

STRAWBERRY BANANA SMOOTHIE

Serves: 2

INGREDIENTS:

1 cup fresh Strawberries

2 fresh Banana

½ cup unsweetened Almond milk

METHOD:

  • In a blender add unsweetened Almond Milk.
  • Add fresh strawberries & bananas.
  • Now blend all the ingredients together.
  • This is an amazing healthy recipe highly suitable for breakfast, to start your day with a power pack of health & taste. As it’s berries season as well so what can be a different way to consume this delicious fruit.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
167 35.2 2.2 1.9 3.8
HEALTHY GINGERBREAD MAN

HEALTHY GINGERBREAD MAN

Serves: 10

INGREDIENTS:

1 cup raw almonds (160 g)

1 tbsp flax seeds

1 1/4 cup buckwheat flour (170 g)

1/2 cup coconut sugar (130 g)

1/4 cup coconut oil

1/4 cup almond milk (60 g)

1/4 cup jaggery syrup (80 g)

1 tbsp ground ginger

1 tsp ground cinnamon

METHOD:

  • Preheat the oven to 355ºF or 180ºC.
  • Place the almonds in a food processor and blend until a flour forms.
  • Add the rest of the ingredients and blend until well combined.
  • Generously flour a work surface, as well as your hands and the rolling pin. Roll out the dough until 1/4-inch thick. Cut into shapes.
  • Place all the gingerbread men onto a baking sheet with parchment paper and bake for 10 to 15 minutes or until golden brown.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
273 30.6 6.0 15.0 4.0