RECIPE BOOK

MSB 9 meal plan– EGG (LF) 5

16th August, Option 1 Amount Option 2 Amount
Monday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast PROTEIN POHA 2 EGG WHITE VEGETABLE 3 serving
serving each OMELETTE
Lunch KHICHADI, CUCUMBER 2 serving ROTI, LEGUMES, HARI 2 serving
SALAD each SABZI each
Pre- PROTEIN SHAKE 1 serving APPLE, ALMONDS 2 serving
Workout
Dinner MOONG DAAL CHILLA, 2 SALAD, VEGETABLE 2 serving
HARI SABZI serving each TIKKI each

17th August, Option 1 Amount Option 2 Amount

Tuesday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast MILET UPMA 2 serving BOILED EGG, TOAST, 2
BROCCOLI OR BEANS serving each
Lunch BEANS PORIYAL, RAGI 2 BROWN RICE, HARI 2
AND OATS DOSA, ARHAR serving each SABZI, EGG CURRY serving each
DAAL (SAMBHAR)
Pre- PROTEIN SHAKE 1 serving FRUITS, 2 serving
Workout
Dinner VEGETABLE STIR FRY, 2 THAI CURRY SOUP WITH 3 serving
CHICKPEA CUTLETS serving each TOFU AND VEGETABLES each

18th August, Option 1 Amount Option 2 Amount

Wednesday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast OATS CHILLA 2 serving SCRAMBLED EGG WITH 3 serving
VEGETABLE
Lunch GREEN LEAFY 2 COMPOSITE ROTI, 2
VEGETABLES, LEGUMES, serving each KARELA SABZI, EGG serving each
BROWN RICE BHURJI
Pre- PROTEIN SHAKE 1 serving BHUTTA 1 serving
Workout

B O X F IT
Dinner CHANNA DAAL, PANEER 2 TOFU GOMAE 2 serving
BHURJI, GREEN LEAFY serving each
VEGETABLES

19th August, Option 1 Amount Option 2 Amount

Thursday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast CRISPY PANEER 2 serving BOILED EGG AND 3 serving
SANDWICH VEGETABLES
Lunch GREEN LEAFY 2 LEGUMES, CUCUMBER 1 serving
VEGETABLES, TORI serving each SALAD each
CHANNA DAAL, ROTI
Pre- PROTEIN SHAKE 1 serving VEGETABLE JUICE 1 serving
Workout
Dinner HARI SABZI, GREEN 2 BUDDHA BOWL VEG 2 serving
MOONG CHILLA, INDIAN serving each
SALAD

20th August, Option 1 Amount Option 2 Amount

Friday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast PROTEIN POHA 2 serving EGG WHITE VEGETABLE 3 serving
each OMELETTE
Lunch HARI SABZI, CHOLA OR 2 VEGAN COCONUT 2
RAJMA, BROWN RICE serving each CHICKPEA STEW WITH serving each
QUINOA
Pre- PROTEIN SHAKE 1 serving FRUITS, ALMONDS 2
Workout serving each

Dinner INDIAN SALAD, HARI 2 KALE SALAD 2 serving

SABZI, LEGUMES serving each

B O X F IT
21st August, Option 1 Amount Option 2 Amount
Saturday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast VEGETABLE OATS 2 serving TOAST, FRIED EGG 2
serving each

Lunch ROTI, BHINDI, MOONG 2 EGG KATHI ROLL 2 serving

DAAL serving each
Pre- PROTEIN SHAKE 1 serving FRUIT, COCONUT 2
Workout WATER serving each

Dinner STUFFED CHILLA, 2 OPEN BURGER- VEG 2 serving

serving each

22nd August, Option 1 Amount Option 2 Amount

Sunday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast FRUIT, ALMONDS 2 serving SHAKSHUKA 3 serving
Lunch CUCUMBER SALAD, VEG 2 serving FREE MEAL 1 serving
BIRYANI
Pre- PROTEIN SHAKE 1 serving MAKHANA 2 serving
Workout
Dinner ROTI, GREEN LEAFY 2 serving 2 serving
VEGETABLES, each TOFU TOMATO PASTA
DAAL/PULSES

23rd August, Option 1 Amount Option 2 Amount

Monday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast PROTEIN POHA 2 serving EGG WHITE VEGETABLE 3 serving
OMELETTE

B O X F IT
Lunch HARI SABZI, LEFTOVER 2 COMPOSITE ROTI, 2
DAAL PARATHA, INDIAN serving each PARWAL/TINDORA serving each
SALAD SABZI, EGG BHURJI
Pre- PROTEIN SHAKE 1 serving APPLE, ALMONDS 2
Workout serving each
Dinner GREEN MOONG CHILLA, 2 CHICKPEA CUTLETS, 2
HARI SABZI serving each VEGETABLE SALAD serving each

24th August, Option 1 Amount Option 2 Amount

Tuesday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast MILET UPMA 2 serving BOILED EGG AND 3 serving
VEGETABLES
Lunch DAAL/PULSES, ALOO 2 ROTI, HARI SABZI, KALA 2
SHIMLA MIRCH, OATS serving each CHANNA CURRY serving each
CHILLA
Pre- PROTEIN SHAKE 1 serving BHUTTA 2 serving
Workout
Dinner BAINGAN KA BHARTA, 2 VEG MOUSSAKA 2 serving
LEFTOVER DAAL serving each
PARATHA, INDIAN SALAD

25th August, Option 1 Amount Option 2 Amount

Wednesday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast HOMEMADE PEANUT 2 SCRAMBLED EGG WITH 3 serving
BUTTER, APPLE serving each VEGETABLE
Lunch BROWN RICE, BEANS 2 ROTI, AMARANTH SAAG 2
PORIYAL, DAAL/PULSES serving each SABZI, MOONG DAAL serving each
Pre- PROTEIN SHAKE 1 serving PROTEIN SPROUT SALAD 2 serving
Workout
Dinner BHINDI, CUCUMBER 2 VEGETABLE STIR FRY, 2
SALAD, GREEN MOONG serving each TOFU IN LEMON GARLIC serving each
CHILLA SAUCE

B O X F IT
26th August, Option 1 Amount Option 2 Amount
Thursday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast PROTEIN POHA 2 EGG WHITE VEGETABLE 3 serving
serving each OMELETTE
Lunch ROTI, HARI SABZI, 2 BOILED EGG SANDWICH 2 serving
DAAL/PULSES serving each
Pre- PROTEIN SHAKE 1 serving HEALTHY MOONG BHEL 2 serving
Workout
Dinner HARI SABZI, INDIAN serving each CHINESE PANEER/TOFU 2 serving
SALAD ,LEFTOVER DAAL
PARATHA

27th August, Option 1 Amount Option 2 Amount

Friday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast OATS CHILLA 2 serving BOILED EGG SANDWICH 2 serving
Lunch CHOLA OR RAJMA, 2 COMPOSITE ROTI, 2
CUCUMBER SALAD, serving each CUCUMBER serving each
BROWN RICE SALAD,KOFTA CURRY
Pre- PROTEIN SHAKE 1 serving FRUITS, ALMONDS 2
Workout serving each

Dinner HARI SABZI, LEGUMES 2 BEETROOT SHAMMI 2 serving

serving each KEBABS IN A ICEBERG
POCKET WITH HUMMUS

28th August, Option 1 Amount Option 2 Amount

Saturday
Upon MORNING ROUTINE As much as
you need
Waking

B O X F IT
Breakfast VEGETABLE OATS 2 serving FRIED EGG, TOAST, 2 serving
BROCCOLI OR BEANS
Lunch DAAL/PULSES, ALOO 2 QUINOA PULAO 2
SHIMLA MIRCH, BROWN serving each serving each
RICE
Pre- 1 serving 2 serving
PROTEIN SHAKE HUMMUS AND
Workout
CUCUMBER
Dinner INDIAN SALAD, 2 serving CHICKPEA SALAD 2 serving
LEFTOVER DAAL each
PARATHA, GREEN LEAFY
VEGETABLES

29th August, Option 1 Amount Option 2 Amount

Sunday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast PROTEIN APPLE AND 2 serving FRITTATA 3 serving
OATS
Lunch LOW CARB NAAN, 2 Free meal 1 serving
BHINDI, DAAL/PULSES serving each
Pre- PROTEIN SHAKE 1 serving MAKHANA 2 serving
Workout
Dinner QUINOA PULOA 2 serving CHICKPEA CUTLETS 2 serving

30th August, Option 1 Amount Option 2 Amount

Monday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast PROTEIN POHA 2 serving EGG WHITE VEGETABLE 3 serving
OMELETTE
Lunch KHICHADI, CUCUMBER 2 serving each ROTI, HARI SABZI, EGG 2
SALAD BHURJI serving each
Pre- PROTEIN SHAKE 1 serving FRUIT CHAAT 2 serving
Workout

B O X F IT
Dinner VEGETABLE TIKKI 2 serving VEGETABLE STIR FRY, 2
TOFU IN LEMON GARLIC serving each
SAUCE

31st August, Option 1 Amount Option 2 Amount

Tuesday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast OATS CHILLA 2 serving BOILED EGG SANDWICH 2 serving
Lunch ROTI, GREEN LEAFY 2 BROWN RICE, BHINDI, 2
VEGETABLES, serving each EGG CURRY serving each
DAAL/PULSES
Pre- PROTEIN SHAKE 1 serving BHUTTA 2 serving
Workout
Dinner GREEN LEAFY 2 2
VEGETABLES, LEFTOVER serving each serving each
TOFU GOMAE
DAAL PARATHA,
CUCUMBER SALAD

1st Option 1 Amount Option 2 Amount

September,
Wednesday
Upon MORNING ROUTINE As much as
Waking you need
Breakfast TURMERIC OATS 2 serving BOILED EGG AND 3 serving
VEGETABLES
Lunch BEANS PORIYAL, RAGI 2 ROTI, EGG BHURJI, HARI 2
AND OATS DOSA, ARHAR serving each SABZI serving each
DAAL (SAMBHAR)
Pre- PROTEIN SHAKE 1 serving SPROUTS 2 serving
Workout
Dinner STUFFED CHILLA 2 HARI SABZI, GREEN 2
serving each MOONG CHILLA serving each

B O X F IT
2nd Option 1 Amount Option 2 Amount
September,
Thursday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast PROTEIN POHA 2 serving TOAST, FRIED EGG 3 serving
Lunch GREEN LEAFY 2 EGG KATHI ROLL 2 serving
VEGETABLES, LEGUMES, serving each
BROWN RICE
Pre- PROTEIN SHAKE 1 serving RAW LENTIL SALAD 2 serving
Workout
Dinner MOONG DAAL, INDIAN 2 TERIYAKI TOFU 2 serving
SALAD, GREEN LEAFY serving each
VEGETABLES

3rd Option 1 Amount Option 2 Amount

September,
Friday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast OATS CHILLA 2 serving SCRAMBLED EGG WITH 3 serving
each VEGETABLE
Lunch KOFTA CURRY, INDIAN 2 ROTI, GREEN LEAFY 2 serving
SALAD, CAULI RICE QR serving each VEGETABLES, EGG each
QUINOA BHURJI
Pre- PROTEIN SHAKE 1 serving BHUTTA 2 serving
Workout
Dinner CRISPY PANEER 2 serving OPEN BURGER- VEG 2 serving
SANDWICH

4th Option 1 Amount Option 2 Amount

September,
Saturday

B O X F IT
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast VEGETABLE OATS 2 serving FRIED EGG, TOAST, 2 serving
AVOCADO each
Lunch HARI SABZI, ROTI, KOFTA 2 PANEER TIKKA ROLL 2 serving
CURRY serving each
Pre- PROTEIN SHAKE 1 serving 2 serving
HUMMUS AND each
Workout
CUCUMBER
Dinner CHICKPEA CUTLETS, 2 LETTUCE WRAP (VEG) 2 serving
VEGETABLE QUINOA serving each
SALAD

5th Option 1 Amount Option 2 Amount

September,
Sunday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast ORANGE SMOOTHIE 2 serving SHAKSHUKA 3 serving
Lunch HOMEMADE FALAFEL 2 serving FREE MEAL 1 serving
BURGER
Pre- FRUIT SALAD 1 MAKHANA 2 serving
Workout serving each
Dinner QUINOA PULOA 2 serving VEG BURRITO 2 serving
each

6th Option 1 Amount Option 2 Amount

September,
Monday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast VEGETABLE DALIYA 2 serving BOILED EGG AND 3 serving
VEGETABLES
Lunch RAGI AND OATS DOSA, 2 BUDDHA BOWL VEGAN 2 serving
GREEN LEAFY serving each
VEGETABLE

B O X F IT
Pre- PROTEIN SHAKE 1 serving HEALTHY MOONG BHEL 2 serving
Workout
Dinner CHICKPEA CUTLETS, 2 STUFFED CHILLA, GREEN 2 serving
BALSAMIC SPINACH serving each LEAFY VEGETABLE each
MUSHROOM

7th Option 1 Amount Option 2 Amount

September,
Tuesday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast CRISPY PANEER 2 serving SCRAMBLED EGG WITH 3 serving
SANDWICH VEGETABLES
Lunch HARI SABZI, LEGUMES, 2 ROTI, DAAL/PULSES, 2 serving
BROWN RICE serving each GREEN LEAFY each
VEGETABLE
Pre- PROTEIN SHAKE 1 serving FRUIT CHAAT 2 serving
Workout
Dinner GREEN LEAFY 2 KALE SALAD 2 serving
VEGETABLES, LEFTOVER serving each
DAAL PARATHA ROTI

8th Option 1 Amount Option 2 Amount

September,
Wednesday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast VEGETABLES OATS 2 serving EGG WHITE VEGETABLE 3 serving
OMELETTE
Lunch HARI SABZI, LEGUMES, 1 EGGPLANT AND 1 serving
BROWN RICE serving each CHICKPEA STEW each
Pre- PROTEIN SHAKE 1 serving PROTIEN SPROUT SALAD 2 serving
Workout
Dinner HARI SABZI, 2 2 serving
FALAFEL, HUMMUS,
DAAL/PULSES, INDIAN serving each each
SALAD
SALAD

B O X F IT
9th Option 1 Amount Option 2 Amount
September,
Thursday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast OATS CHILLA 2 FRIED EGG, TOAST 3 serving
serving each
Lunch LEFTOVER DAAL 2 VEGETABLE STIR FRY, 2 serving
PARATHA, KOFTA CURRY, serving each TOFU IN LEMON GARLIC each
INDIAN SALAD SAUCE
Pre- PROTEIN SHAKE 1 serving BHUTTA 2 serving
Workout
Dinner GREEN MOONG CHILLA, 2 CHINESE PANEER/ TOFU 2 serving
VEGETABLE STIR FRY serving each

10th Option 1 Amount Option 2 Amount

September,
Friday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast VEGETABLE MILLET 2 serving SCRAMBLED EGG WITH 3 serving
UPMA VEGETABLES
Lunch LEGUMES, INDIAN 2 ROTI, DAAL/PULSES, 2 serving
SALAD, CAULI RICE QR serving each GREEN LEAFY each
QUINOA VEGETABLE
Pre- PROTEIN SHAKE 1 serving 2 serving
HEALTHY MOONG BHEL
Workout
Dinner LEFTOVER DAAL 2 LETTUCE WRAP (VEG) 2 serving
PARATHA ROTI, serving each
CUCUMBER SALAD,
GREEN LEAFY

B O X F IT
11th Option 1 Amount Option 2 Amount
September,
Saturday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast VEGETABLE OATS 2 serving FRIED EGG, TOAST, 2 serving
AVOCADO
Lunch ROTI, KOFTA CURRY, 2 THAI CURRY VEG, CAULI 2 serving
BHINDI serving each RICE OR QUINOA each
Pre- 1 serving 2 serving
PROTEIN SHAKE HUMMUS AND each
Workout
CUCUMBER
Dinner VEGETABLE TIKKI 2 serving CHICKPEA CUTLETS 2 serving

12th Option 1 Amount Option 2 Amount

September,
Sunday
Upon MORNING ROUTINE As much as
you need
Waking
Breakfast FRUITS, 2 serving SHAKSHUKA 3 serving
Lunch HOMEMADE FALAFEL 2 Free meal 1 serving
BURGER serving each
Pre- MAKHANA 1 serving HEALTHY MOONG BHEL 2 serving
Workout each
Dinner VEGETABLE STIR FRY, 2 VEG MOUSSAKA 2 serving
GRILLED COTTAGE serving each
CHEESE

B O X F IT
 SERVING SIZE GUIDE
YOUR PLATE SHOULD LOOK LIKE THIS: 1/2 VEGETABLES, 1/4 GRAINS, 1/4 PROTEIN

EASY SERVING SIZES TO REMEBER

B O X F IT
B O X F IT
 ALL SERVING SIZES ARE OF COOKED FOODS

FOR ACCURATE MEASUREMENTS USE BAKING CUPS AND SPOONS

CUPS GRAMS SERVING SIZE GRAMS

VEGETABLES VEGETABLES
1 CUP 220 grams 1 SERVING 220 grams
1/2 CUP 110 grams 2 SERVINGS 440 grams
1/4 CUP 55 grams 3 SERVING 660 grams

FRUITS FRUITS
1 CUP 140 grams 1 SERVING 140 grams
1/2 CUP 70 grams 2 SERVINGS 280 grams

PROTEIN PROTEIN
1 CUP 150 grams 1 SERVING 100 grams
1/2 CUP 75 grams 2 SERVINGS 200 grams
1/3 CUP 50 grams 3 SERVINGS 300 grams
1/4 CUP 37 grams

GRAINS GRAINS
1 CUP 150 grams 1 SERVING 75 grams
1/2 CUP 75 grams 2 SERVINGS 150 grams
1/3 CUP 50 grams
1/4 CUP 37 grams

DAIRY DAIRY
1 CUP 220 ml 1 SERVING 220 ml
1/2 CUP 110 ml 2 SERVINGS 240 ml
1/4 CUP 60 ml

TABLESPOON
1 TBSP 14 grams
1/2 TBSP 8 grams

TEASPOON
1 TSP 4 grams
1/2 TSP 2 grams

B O X F IT
 WHOLE FOODS ALLOWED

VEGETABLES: All green seasonal vegetables

FRUITS: Apples, pomegranate, papaya, cherries and banana

PROTEIN: Legumes, tofu/soya, paneer, chicken, fish

Grains: Brown rice, oats, poha, millet, amaranth, jowar, ragi

DAIRY: Yoghurt, chaas, almond milk, coconut milk

NUTS & SEEDS: Almonds, walnuts, flax seeds, pumpkin seeds, sesame seeds,
sunflower seeds, hemp seeds

OILS: Olive oil, ghee and mustard oil

CHEW YOUR FOOD WELL BECAUSE DIGESTION BEGINS IN THE MOUTH, AND
REMEMBER, METABLOSIM IS ALL ABOUT DIGESTION!

B O X F IT
ANABOLIC FRENCH TOAST VEG 1
TOFU TOMATO PASTA 2
THAI CURRY NOODLE SOUP WITH VEGETABLES 3
THAI CURRY SOUP WITH VEGETABLES AND TOFU OR PANEER 4
VEG ZUCCHINI PESTO PASTA WITH AVOCADO 5
LEMON AND HERB INFUSED FISH WITH QUINOA SALAD 6
THAI CURRY SOUP WITH PRAWNS AND VEGETABLES 7
CHICKEN AND CHICKPEA STEW 8
EGG DROP/PANEER VEGETABLE SOUP 9
CHILLI CARAMEL TOFU/PANEER STEAK WITH BURNT GARLIC BOK CHOY 10
VEGAN STEWED APPLE OATMEAL 11
PROTEIN POHA 12
BUDDHA BOWL EGG 13
KOHLRABI SABZI 14
ANABOLIC FRENCH TOAST 15
PROTEIN PANCAKES 16
GAWAR KI SABZI 17
BAKED BELL PEPPERS 18
PETHA SABZI 19
PROTEIN VEGAN BREAKFAST BURRITO 20
MINCED MEAT CUTLETS, 21
BOILED EGG SANDWICH 22
COTTAGE CHEESE/TOFU IN LEMON GARLIC SAUCE 23
BUDDHA BOWL NON VEG 24
BAINGAN KA BHARTA 25
KALA CHANNA 26
VEGAN TOFU/PANEER SCRAMBLE WITH MUSHROOMS 27
OPEN BURGER- NON VEG 28
CRISPY PANEER SANDWICH 29
MOONG DAAL 30
CHILLI CARAMEL GRILLED FISH/CHICKEN STEAK WITH BURNT GARLIC BOK CHOY 31
KADHI OR KACHIMORU 32

B O X F IT
AVOCADO 33
CHICKEN/FISH CURRY 34
BUDDHA BOWL VEG 35
CHIPOTLE CHICKEN/FISH WITH CORIANDER CAULIFLOWER RICE 35
OPEN BURGER-VEG 36
SALAD 37
VEGAN CASHEW DIP 38
VEGAN COCONUT CHICKPEA STEW WITH QUINOA 39
EGGPLANT AND CHICKPEA STEW 40
CHICKEN CURRY 41
CHANNA DAAL 42
PALAK PANEER 43
SARSON KA SAAG 44
EGG ZUCCHINI PESTO NOODLES 45
ROASTED CAULIFLOWER 46
CAULIFLOWER PAV BHAJI 47
BARLEY SALAD 48
VEG PROTEIN PANCAKES 50
BAKED AVOCADO EGG 51
BOILED EGG AND SPROUTS 52
TRAIL MIX 53
SPROUTS 54
VEG BELL PEPPERS 55
CHIMICHURRI 56
BEANS PORIYAL 57
ARHAR DAAL (SAMBHAR) 58
RAGI ROTI 59
VEG MOUSSAKA 60

B O X F IT
PROTEIN APPLE AND OATS 61
PATA GOBHI 62
ROTI 63
TERIYAKI TOFU 64
BAJRA ROTI 65
VEGAN CHOCOLATE MOUSSE 66
BEETROOT SHAMMI KEBABS IN A ICEBERG POCKET WITH HUMMUS 67
CHOCOLATE SMOOTHIE BOWL 68
MARINATED CHICKEN OR FISH 69
MOONG DAAL CHILLA 70
CARROT AND PEA SABZI 71
SPINACH AND EGG/PANEER CUTLETS 72
CUCUMBER RAITA 73
VEGETABLE SALAD 74
EGG WHITE VEGETABLE OMELETTE 75
EGG WHITE SCRAMBLED EGG WITH VEGETABLES 76
BROCCOLI OR BEANS 77
VEGETABLE QUINOA SALAD 78
MATAR PANEER 79
SPRING ONION PESTO 80
PROTEIN SHAKE 81
PROTEIN SHAKE WITHOUT PROTEIN POWDER 82
ROASTED SWEET POTATO 83
HOMEMADE PEANUT BUTTER 84
GRILLED CHICKEN OR FISH 85
HUMMUS AND CUCUMBER 86
BLACK CHANNA HUMMUS 87
CAULIFLOWER BIRYANI 88

B O X F IT
KHICHADI 89
PANEER/TOFU BHURJI 90
GRILLED COTTAGE CHEESE/TOFU 91
CHOLA OR RAJMA 92
INDIAN STYLE MARINATED CHICKEN OR FISH 93
CAULI RICE OR QUINOA OR BLACK RICE 94
RAGI AND OATS DOSA 95
EGG (ANDA) BHURJI 96
DAHI CHICKEN 97
SPICY WHOLE BEAN (MOONG BEAN) SPROUTS 97
OATS CHILLA 98
BEETROOT ROTI 99
MORNING ROUTINE 100
MAKHANA 111
URAD DAAL 112
KALA CHANNA CURRY 113
RAW LENTIL SALAD 114
AVOCADO CHOCOLATE MOUSSE 115
ROASTED CAULIFLOWER 116
GREEN CHUTNEY 117
VEGAN CASHEW DIP 118
VEGETABLE TIKKI 119
STIR FRY VEGETABLES 120
THAI PAPAYA SALAD 121
ZOODLES WITH CHICKEN 122
PROTEIN CUTLET 123
COTTAGE CHEESE IN MUSHROOM SAUCE 124
CHICKEN IN MUSHROOM SAUCE 125

B O X F IT
CHAAS 126
MILET UPMA 127
CURD RICE 128
SWEET POTATO WITH GUACAMOLE 129
PANEER TIKKA ROLL 130
EGG KATHI ROLL 131
CHICKEN ROLL 132
ZUCCHINI BOATS NV 133
ZUCCHINI BOATS V 134
SALMON FILET WITH ASPARAGUS 135
BAKED ALMOND CRUSTED FISH WITH SPINACH 136
VEGETABLE DALIYA 137
ASH GOURD (SAFED PETHA) JUICE 138
CHICKPEA AND COTTAGE CHEESE SALAD 139
SPINACH AND CORN BAKE 140
TUNA CUCUMBER SUSHI 141
OVERNIGHT OATS 142
PROTEIN BALLS 143
CRISPY KALE/SPINACH CHIPS 144
ROASTED CHICKPEAS 145
ALMOND BUTTER 146
CHICKEN SANDWICH 147
MUESLI WITH YOGHURT 148
PARWAL/TINDORA SABZI 149
PANEER BHURJI 150
FRUIT 151
COCONUT CHUTNEY 152
SMOOTHIE PROTEIN BOWL 153

B O X F IT
TERIYAKI PANEER 154
METHI ALOO 155
CHOCOLATE PROTEIN SMOOTHIE BOWL 156
VEG BURRITO 157
GREEN PROTEIN SMOOTHIE 158
SAUTEED SPINACH AND MUSHROOM 159
DAHI 160
VEG PANCAKES 161
EGG CURRY 162
HOMEMADE PIZZA 163
PROTEIN COFFEE SHAKE 164
SHAKSHUKA 165
BURRITO (GL, LF) 166
LETTUCE WRAP (VEG) 167
LETTUCE WRAP (NON VEG) 168
GLUTEN-FREE PASTA 169
PROTEIN MUG CAKE 170
BAKED BEANS 171
BEETROOT JUICE 172
KALE CHICKEN SALAD 173
KALE SALAD 174
OVERNIGHT CHOCOLATE OATS 175
QUINOA VEGETABLE POT 176
TURMERIC OATS 177
SUGAR-FREE OATS 178
MOONG DAAL AND SPINACH IDLI 179
STUFFED CHILLA 180
ROAST CHICKEN 181

B O X F IT
CHICKPEA CUTLET 182
COCONUT WATER 183
SINGHARA CHILLA 184
SAMAK CHAWAL 185
HANDFUL OF PEANUTS 186
AMARANTH ROTI 187
FRITTATA 188
FISH CURRY 189
FALAFEL 190
THAI CURRY NON VEG 191
THAI CURRY VEG 192
CAULIFLOWER FRIED RICE 193
CAULIFLOWER EGG FRIED RICE 194
TORI CHANNA DAAL 195
LAUKI/GHIYA KI SABZI 196
BHINDI 197
LOBIA PALAK CURRY 198
KARELA SABZI 199
TENDIL OR KUNDRU KI SABZI 200
MUESLI WITH MYLK 201
VEGAN OVERNIGHT OATS 202
TUNA SUSHI 203
CHICKPEA SALAD 204
VEGETABLE OATS 205
HOMEMADE FALAFEL BURGER 206
SATVIK PUMPKIN SOUP 207
TERIYAKI CHICKEN/FISH 208
SUGAR-FREE PANCAKES 209

B O X F IT
VEGAN SMOOTHIE BOWL 210
HUMMUS 211
CUCUMBER SALAD 212
HEALTHY MOONG BHEL 213
CHINESE PANEER/ TOFU 214
CHINESE CHICKEN/ FISH 215
BEAN SALAD 216
PROTEIN SALAD 217
GREEK YOGHURT 218
ORANGE SMOOTHIE 219
VEGETABLE ROLL 220
SAUTEED VEGETABLES 221
LOW CARB NAAN 222
BUTTER CHICKEN 223
CAULIFLOWER PAV BHAJI 224
PEPPER CHICKEN 225
BANANA ICE CREAM 226
PALAK CORN 227
VEG BIRYANI 228
COMPOSITE ROTI 229
FRIED EGG 230
BANANA HEMP MATCHA SMOOTHIE 231
VEGETABLE JUICE 232
SOYABEAN DAAL 233
KOFTA CURRY 234
GREEN MOONG CHILLA 235
HOMEMADE GRANOLA 236
AMARANTH SAAG SABZI 237

B O X F IT
BUTTER PANEER 238
BHUTTA 239
QUINOA PIZZA 240
ALOO SHIMLA MIRCH 241
TOFU GOMAE 242
ASIAN LETTUCE CUP 243
LEFTOVER DAAL PARANTHA 244
QUINOA PULOA 245
SATTU SHAKE 246
FRUIT SALAD 247
MASOOR DAAL 248
NICE CREAM 249
FISH AND CHIPS 250
GREEN LEAFY VEGETABLES 251
HARI SABZI 252
VEGETABLE STIR FRY 253
DAAL/PULSES 254
LEGUMES 255

B O X F IT
ANABOLIC FRENCH TOAST VEG*

Ingredients Instructions

~2 tbsps plant-based milk 1. In a bowl, add plant-based milk, cinnamon, and honey.
~2 slices whole wheat bread (low carb) Whisk until spices are evenly distributed throughout the
~1 tsp cinnamon mixture.
~1 tbsp honey
2. Heat a flat pan over low-medium heat. Drizzle the oil
~1 tsp vanilla extract on it
~Handful of blueberries or strawberries
~1 tsp olive oil or 1 spray of low fat cooking oil 3. Dip bread slices into the mixture, and transfer to the
pan.

4. Spoon any leftover mixture into the bread in the pan. If

done slowly, the bread should absorb the mixture and get
fluffy.

5. Let cook for about 3-4 minutes on each side.

6. Remove French toast from the pan and serve on a

plate with toppings.

7. Suggestions for toppings are strawberries or

blueberries and honey.

Makes 1 serving
TOFU TOMATO PASTA

Ingredients Instructions

~100-150 g spiralised zucchini or grain free 1. In a shallow pan spray some cooking oil, add the
noodles chopped garlic and saute until golden brown. Then
~2-3 tomatoes pureed add the tomato puree and cook on low flame for 5
~handful of fresh basil minutes.
~salt to taste
~4 garlic cloves 2. Season the puree with salt, oregano and basil
~oregano then add the tofu.
~42g extra firm tofu cut into cubes (can omit)
~1/2 serving veggies 3. Lastly add the spiralised zucchini and mix well.
~cooking spray Garnish with fresh basil and a few chopped walnuts
and serve hot.

Makes 1 serving
THAI CURRY NOODLE SOUP WITH VEGETABLES
Ingredients
~2 tablespoons olive oil
~4 cloves garlic, minced
~2 tablespoons fresh ginger, minced
~2 tablespoons red curry paste
~2 cups vegetable stock or broth
~2 cups light coconut milk
~100 gms flat rice noodles
~lemongrass
~1 cup bean sprouts
~1/2 cup button mushrooms, sliced
~thinly sliced fresh red chili peppers (optional)
~thinly sliced bell pepper (optional)
~100 gms tofu cut into cubes (optional)
GARNISH
~1-2 limes cut up into wedges
~sliced spring onions or scallions
~fresh cilantro
~fresh basil
~peanuts
Makes 2 servings
Instructions
1. Take 100 gms of rice noodles and soak them in
water for 30 mins before you start your prep.
2. Heat a large stockpot to medium-high heat.
Sauté the garlic and ginger in the oil for 1-2
minutes. Smash the lemongrass and add it along
with the red curry paste and stir continuously for
another 1-2 minutes on low flame.
3. Add the vegetable stock or broth and stir
thoroughly, scraping up any bits stuck to the
bottom of the pot. Bring to a boil.
4. Add the vegetables of your choice at this time,
followed by the noodles. Reduce heat to low, cover,
and simmer for about 10-15 minutes.
5. Add the coconut milk at this stage as it doesn't
need to be cooked. Taste the broth and season to
preference with salt and/or a dash of soy sauce or
fish sauce if needed.
6. Squeeze a couple of wedges of lime into the
soup bowl and garnish with the rest of the desired
ingredients.
THAI CURRY SOUP WITH VEGETABLES AND TOFU OR PANEER

Ingredients Instructions

~2 tbsp red curry paste or tom kha paste
~1 tbsp olive oil
~100 ml coconut milk
~1 1/2 cup vegetable broth
~1 tbsp soy sauce (or coconut amino if soy
intolerant)
~fish sauce to taste
~2 cups vegetable mix (cabbage, mushroom,
bok choy {wash and separate the stem and
leaf})
~200 gms tofu or paneer cut into cubes
~1/2 lime, juiced
1. Heat the oil in a large soup pot over medium
high heat. Add the curry paste on low flame and
cook for 2 minutes. Add the tofu or paneer and
cook till it's coated with the curry paste for about 1-
2 minutes.
2. Add the stock once it starts to stick to the pan.
Bring to a boil and add the base of the bok choy,
after 2 minutes add the rest of the vegetables and
let the cook for 5 minutes.
3. Add the coconut milk, remove from heat and
add lime juice. Taste and add more lime juice, fish
sauce, or salt if needed.

4. Garnish with green onions or cilantro (dhaniya)

Makes 2 servings or even peanuts!
VEG ZUCCHINI PESTO PASTA WITH AVOCADO

Ingredients Instructions

~1 medium-large green zucchini 1. Use a spiral vegetable slicer or a vegetable

~1 tsp olive oil peeler to cut the zucchini lengthwise into thin long
~1 tbsp chopped garlic slices. Flatten the strips and cut into long thin
~2 tbsps chopped spring onions noodles. Keep aside.
~Salt to taste
~1/2 avocado 2. Place the basil, walnuts, cheese, garlic, pepper,
olive oil and 1/4 teaspoon salt in a small mixie and
PESTO blend until smooth. Add a little extra olive oil if
~2 cups packed fresh basil leaves- keep some needed
aside
~1 cup roughly chopped spring onion (only 3. Heat 1 tablespoon oil in a pan over medium-high
green) heat. Add the garlic, cook until fragrant, add the
~¼ cup walnuts spring onions. Add in the zoodles and 2 tbsps of
~¼ cup grated cheese (exclude if vegan) pesto and salt to taste. Toss for about 2 minutes
~1/2 cup extra-virgin olive oil and take off and garnish with fresh basil and
~4 large clove garlic avocado.
~½ teaspoon ground pepper
~1 tsp salt.

(You can replace zucchini pasta with 50 gms

of grain free pasta)

Makes 1 serving
LEMON AND HERB INFUSED FISH WITH QUINOA SALAD

Ingredients Instructions

~White fish fillet, 175 grams 1. Preheat the oven to 200-degree Celsius.
~olive oil, 1 tsp (alternatively grill on the pan). Whisk together
~lemon juice, 30 ml lemon juice, olive oil and fresh herbs in a small
~asparagus 2 spears (stems peeled) or 1/2 bowl
cup beans/chawli
~small broccoli, cut into florets 3. Place fish fillets on a baking tray lined with
~peas, fresh or frozen, 60 grams baking paper and sprinkle with a small amount of
~quinoa, uncooked, 60 grams salt and pepper, followed by the lemon and herb
~water, 170 ml mixture. Place the tray in the oven and bake fish
~Thyme to taste until it is cooked through and opaque.
~Oregano to taste
~Salt to taste 4. Meanwhile, place quinoa and 160ml cup water
in a saucepan over high heat and cover. Bring to
the boil and reduce heat to low. Simmer for 10 to
Makes 2 servings 12 minutes or until liquid is absorbed

5. Chop and wash the broccoli and asparagus. Put

the wet vegetables into a glass bowl and cover with
a lid. Steam in the microwave for 2-3 minutes.
Taste to see if they're almost done, add the peas
and steam for another minute, until cooked.
Immediately remove the lid and leave on a strainer.

8. Once vegetables are cooked, place in a bowl

with cooked quinoa and feta cheese and toss to
combine. Serve with fish, dress with remaining
juices.
THAI CURRY SOUP WITH PRAWNS AND VEGETABLES

Ingredients Instructions

~2 tbsp red curry paste or tom kha paste 1. Heat the oil in a large soup pot over medium-
~1 tbsp olive oil high heat. Add the curry paste on low flame and
~100 ml coconut milk cook for 2 minutes. Add the chicken (if using
~1 1/2 cup chicken broth prawns add with the vegetables) and cook till it's
~1 tbsp soy sauce (use coconut amino is soy coated with the curry paste for about 1-2 minutes.
intolerant)
~fish sauce to taste 2. Add the stock once it starts to stick to the pan.
~2 cups vegetable mix (cabbage, mushroom, Bring to a boil and add the base of the bok choy,
bok choy {wash and separate the stem and after 2 minutes add the rest of the vegetables
leaf}) (along with the prawns). Turn down and let simmer
~200 gms chicken breast (1 piece), chopped for 8-10 minutes.
cut into cubes or 200 gms prawns, deveined
and cleaned 3. Add the coconut milk, remove from heat and
~1/2 lime, juiced add lime juice. Taste and add more lime juice, fish
~You can add 50 gms of soba/egg or rice sauce, or salt if needed.
noodle if your wish
4. Garnish with green onions or cilantro (dhaniya)
or even peanuts!
Makes 2 servings
CHICKEN AND CHICKPEA STEW

Ingredients Instructions

1/2 red pepper 1. Add the oil and spices to a pan and cook for 1
~3 cloves garlic, minced minute. Then add the garlic and ginger and cook
~100 gms chicken, chunks for 2 minutes until golden. Add the chicken and
~1 tbsp peeled and minced fresh ginger coat in the spices for 2 minutes.
~1 tsp curry powder (optional)
~1 tsp ground cumin 2. Add the broth, then the quinoa and let it simmer
~1 tsp ground coriander for 15 minutes until the quinoa is cooked. Stir in
~1 tsp cinnamon powder the chickpeas, coconut milk and cilantro, turn off
~2 cups vegetable broth the heat.
~1/4 cup uncooked quinoa
~1 cup soaked and boiled chickpeas
~1/2 cup light coconut milk
~1/4 cup packed, fresh cilantro, finely
chopped
~salt and pepper, to taste

Makes 2 servings
EGG DROP/PANEER VEGETABLE SOUP
Ingredients
~2 cups or 2 handfuls raw spinach or amaranth
leaves
~1/2 cup corn, fresh or frozen
~1 green onion (only green part)
~3 egg white
~2 cups vegetable stock
~1 tbsp soya or 1 tsp salt
~few drops of sesame oil (2-3)
Makes 1 serving
Instructions
1. Add stock, and salt/soy to a large stockpot.
Bring to a boil, and add the chopped spinach,
spring onion, and corn and let it cook in the broth.
2. Whisk the eggs together in a small bowl. Stir the
broth with a fork and slowly pour the eggs into the
soup, scramble well.
3. Garnish with the green of the spring onion and
sesame oil. Season to taste with salt and pepper.
CHILLI CARAMEL TOFU/PANEER STEAK WITH BURNT GARLIC BOK CHOY

Ingredients Instructions

VEGETABLE 1. Chop the bok choy, stem and leaf separate. Heat
a pan and add the oil followed by garlic, cook on
~1 bok choy bunch (can be replaced with low-medium flame for 1 minute. Once the garlic
broccoli or beans) turns brown, add the stem of the bok choy and let it
~1 tbsp chopped garlic cook on low flame with the lid on for 2 mins.
~1/2 tbsp olive oil Remove the lid and add the leaves. Cook for
~1/4 tsp chilli powder another minute, season with salt and then set
~salt to taste aside.
~green onions
2. Mix all the ingredients under 'sauce' in a bowl,
PROTEIN set aside.
~100 gms tofu block or paneer
~1 tsp olive oil 3. Heat a pan on medium to high heat. Add the oil,
pan-fry the tofu until the bottom turns slightly
SAUCE crispy and brown. Repeat the same for the other
~3 tablespoons water side. Keep protein aside.
~1/2 tablespoon honey
~3 teaspoons apple cider vinegar 4. Add the sauce mixture followed by the tofu.
~Juice of 1 orange/kino Lower the heat to simmer and continue to cook
~2 teaspoons toasted sesame oil until the caramel sauce reduces and becomes
~1 fresh lime juice amber in colour. Make sure you turn the protein a
~1 tablespoons finely grated freshly peeled couple of times during cooking.
ginger root
5. Garnish and enjoy with the side of bok choy
Garnish
~1 scallion or spring onions
~1/4 cup loosely packed cilantro sprigs

Makes 2 servings
VEGAN STEWED APPLE OATMEAL

Ingredients Instructions

~1 apple, cut into cubes of thin pieces 1. Wash the oats in a pot and then cook them in
~1/3 cup any kind of oats water with the cinnamon sticks and the protein
~1 cup water powder. Cook for 5 mins on medium to low flame
~½ teaspoon ground cinnamon or 1- 4 inch
cinnamon stick 2. Chop the apple into cubes or lengthwise. Add the
~pinch of salt apples into the and let it cook on low flame for 2
~1 tbsp flax or chia seeds minutes. Taste and add salt if required.
~1 tbsp peanut butter or almond butter
(optional) 3. Once the apples are soft (not soggy), pour the
porridge into a bowl and sprinkle the seeds on top
along with a dollop of nut butter
Makes 1 serving
NOTE- If you need a sweetener add 1 tbsp, organic
honey, DO NOT HEAT/COOK THE HONEY.
VEGETABLE PROTEIN POHA
Ingredients
~1/4 cup dry beaten rice (poha)
~1/2 cup mixed sprouts
~1 tsp olive oil or ghee
~1/2 tsp mustard seeds ( rai / sarson)
~1 cup chopped vegetables of your choices
(carrot, peas, tomato, peppers)
~Handful of curry leaves
~1/4 cup finely chopped onions
~1 tsp finely chopped green chillies
~1/4 tsp turmeric powder (haldi)
~salt to taste
~1 tbsp lemon juice
~Fresh coriander
Makes 1 servings
Instructions
1. Place the beaten rice on a sieve and wash lightly.
Drain and leave aside for 10 minutes.
2. Heat oil in a non-stick pan and add the mustard
seeds and curry leaves. When the seeds crackle, add
the onions and green chillies and sauté on a medium
flame for a few minutes or till the onions turn light
brown in colour.
3. Add the mixed sprouts and poha and sauté on a
medium flame for 1 to 2 minutes.
4. Add turmeric powder and salt, mix well and cook
on a medium flame for 1 minute. Add ¼ cup of water
if needed and mix well. Cook on a medium flame for 1
to 2 minutes.
5. Season with lemon juice and mix well. Serve hot
garnished with coriander.
BUDDHA BOWL EGG

Ingredients Instructions

~1/4 cup uncooked couscous or quinoa 1. Make the sauce by combining all the ingredients
~1 small broccoli head cut into florets or bok in a small mixie jar or use a hand-blended. Slowly
choy add the 2 oils and emulsify well.
~1 small carrot peeled and cut into small
chunks 2. Boil the eggs for 8-10 mins.
~1/4 avocado cut into cubes or handful of
salad leaves 3. Rinse and boil the quinoa in double the amount
~1 boiled egg of water with a pinch of salt. Once it has cooked for
~2 cloves garlic, chopped about 15 mins, strain and set aside. If you're using
~1 tbsp olive oil couscous, soak in boiling water for 10 minutes with
~1 inch ginger, chopped a lid on and it should be cooked.

SAUCE 4. In a pan heat the oil and saute the garlic for
~1/4 tbsp peanut butter about 2 mins on low flame. Add the broccoli and
~2 tbsps soy sauce cook for 4 mins. If you're using bok choy then saute
~1 tbsp honey the stem first for 3 mins then add the leaves for
~1/2 cup water another 2 min. Add the carrots to the same pan
~1 tsp sesame oil and cook till tender.
~2 tbsps olive oil
5. To assemble the buddha bowl, place your choice
Makes 1 serving of grain in the centre. Slowly build it by adding
vegetables, avocado and then the seasoned egg.
Dress the bowl with the sauce, sprinkle sesame
seeds on top and enjoy!
KOHLRABI SABZI

Ingredients Instructions

~Kohlrabi sabzi (ganth gobhi) 2 whole 1. Wash the vegetables. Separate the leaves from
~1/2 tsp hing the bulb, roughly chop them and keep aside. Peel
~1 tbsp whole jeera the outer covering of the bulb and cut into small,
~1 small green chilli (hari mirch)- chopped equal bite-size cubes.
~1-inch ginger, chopped
~1/2 tsp ghee 2. In a pan, heat oil and add the ginger, cook until
golden. Then add the jeera and green chilli. Just
before adding the vegetable add the hing to the
Makes 2 servings pan.

3. Mix the vegetable and let it cook on low-medium

flame with the lid covered for 10 mins. Taste to see
if it's tender yet crunchy. Then add the leaves and
let them wilt. Cook for 5 more mins and then
season with salt.
ANABOLIC FRENCH TOAST

Ingredients Instructions

~2 egg whites 1. In a bowl, add egg whites, cinnamon, and honey.

~2 slices whole wheat bread (low carb) Whisk until spices are evenly distributed
~1 tsp cinnamon throughout the mixture.
~1 tbsp honey
~1 tsp vanilla extract 2. Heat a flat pan over low-medium heat. Drizzle
~Handful of blueberries or strawberries the oil on it
~1 tsp olive oil or 1 spray of low fat cooking oil
3. Dip bread slices into egg white mixture, and
SERVES 1 transfer to pan.

4. Spoon any leftover egg white mixture into the

bread in the pan. If done slowly, the bread should
absorb the mixture and get fluffy.

5. Let cook for about 3-4 minutes on each side.

6. Remove French toast from the pan and serve on

a plate with toppings.

7. Suggestions for toppings are strawberries or

blueberries and honey.
PROTEIN PANCAKES

Ingredients Instructions

~1/4 cup oats, ground in the mixie
~2 egg whites
~1/2 scoop protein powder (omit if not
consuming)
~2 tbsp whey (dahi paani) (use plant-based
milk if lactose intolerant)
~1 tbsp organic honey or maple syrup
~1/2 cup fresh fruit
Makes 2 servings
1. Grind the oats in a mixie to make oats flour, add
the egg, salt and protein powder and mix well. The
consistency should be pourable. Add 1 tbsp of dahi
water if required.
(VEGANS USE ALMOND OR SOY MILK)
2. Heat a small pan and add 1 tsp of oil. Pour 1
ladle of mixture on the pan, let it cook for 1 minute
and then flip over. It won't rise but the colour will
let you know if it's done. Keep the flame on low-
medium

3. Eat with organic maple syrup or honey and fresh

berries.
GAWAR KI SABZI
Ingredients
~150 gms gawar/ phalli/ beans, cut
~1-inch ginger, grated
~1/2 tsp jeera powder
~1/2 tsp dhaniya powder
~1/2 tsp haldi powder
~1/2 tsp red chili powder (optional)
~1 tsp ghee or mustard oil
~salt to taste
Makes 1 serving
Instructions
1. Heat oil in a pan, add the ginger, and saute until
fragrant. Followed by jeera powder, dhaniya
powder, and haldi.
2. Add the beans to the pan and mix well. Cover
with a lid and cook on low flame for 5-10 mins.
Season with salt and mix well.
BAKED BELL PEPPERS

Ingredients Instructions

~1 large bell peppers (any colour), top cut off 1. Pre-heat oven to 350 degrees F (180 *C)
and seeds removed
~1 tsp olive oil 2. In a large skillet, heat oil over medium heat, add
~1/2 medium onion, diced garlic and cook for a minute, then add the onion
~2 cloves garlic, minced and cook till translucent. Add the meat. Then add
~1 tomatoes, pureed the tomato puree and cook on medium-low flame
~100 gms ground chicken till the colour changes, about 8 minutes,
~1 teaspoon dried oregano
~handful fresh basil 3. Season the filling with oregano, basil, red pepper
~generous pinch red pepper flakes flakes, parsley, salt and pepper and cook for 2
~salt & pepper, to taste minutes or so. Remove from heat.
~1 tbsp grated low-fat cheese or cottage
cheese 4. Cut the bell pepper in half and fill each bell
pepper and make sure to pack it well. Sprinkle
Makes 1 serving cheese or paneer evenly on top of the peppers.

5. Bake for 5-10 minutes until the cheese melts

and turns golden brown (remember, the inside
stuffing is cooked)

6. Once done, let cool a few minutes and serve with

a sprinkle of fresh basil.
PETHA SABZI

Ingredients Instructions

~1/2 petha/kadu, chopped into small equal 1. Heat a pan with oil and add panchporan and
pieces cook until fragrant. Then add the jeera powder,
~1 tbsp panchporan followed by the jeera powder and then hing.
~1/2 tsp hing
~1 tbsps jeera powder 2. Add the petha and toss. Cook it for almost 10
~2 green chillies, chopped minutes on medium- low flame.
~1 tsp haldi powder
~1 tsp amchoor 3. Once it's soft add the amchoor and gud. Season
~salt to taste with salt and let it cook more with the lid covered.
~1 tsp gud
~1 tbsps mustard oil

Makes 2 servings
PROTEIN VEGAN BREAKFAST BURRITO
Ingredients
~50 gms extra-firm tofu (can use paneer also)
or boiled chickpeas or kidney beans
~1 tsp extra virgin olive oil
~3 garlic cloves
~1 diced sweet onion
~1/2 cup sliced mushrooms
~1/2 cup sliced bell peppers
~2 tbsp minced fresh parsley
~2 tbsp basil
~1-1.5 tbsp fresh lemon juice
~1/4 cup hung curd
~3/4 tsp kosher salt (or to taste) + black
pepper
~1 whole wheat tortilla wrap
Makes 1 serving
Instructions
1. In a large skillet, heat 1 tsp oil over medium
heat. Sauté garlic and onion for a few minutes over
medium heat. Add in the peppers and mushrooms
and sauté for 5 minutes, reducing heat if necessary
and stirring frequently so it doesn’t stick to the
bottom.
2. Add the tofu, fresh herbs, lemon juice, and
season with salt and pepper to taste. Cook for 1
more minute
3. Heat the wrap on a tava. To assemble first put
the hung curd dip and place the mixture on top.
Add some more fresh herbs, wrap and enjoy!
MINCED MEAT CUTLETS
Ingredients
~100 gms minced chicken/mutton/
~1 tsp salt
~2 cloves garlic, chopped
~1-inch ginger, chopped
~1/4 cup freshly chopped coriander
~ 1 tsp olive oil
~1/2 cup flaxseed powder (2 tbsps faxseed
ground in the mixie)
Makes 1 serving + 4-5 cutlets
Instructions
1. Put the minced meat in a bowl. Combine all the
ingredients and mix well. Start making cutlets and keep
aside on a plate. If the cutlets are not keeping their
shape then grind 2 slices of bread to make bread
crumbs, coat the cutlets in the flaxseed powder and keep
on a flat plate.
2. Heat a large flat pan and add the oil. Place the cutlets
on the pan and cook on low-medium flame, for 5
minutes on each side or until it turns golden brown.
BOILED EGG SANDWICH

Ingredients Instructions

~2 slices of whole wheat/gluten-free bread 1. Boil the eggs for 10 minutes

~30 g avocado (optional)
~2 boiled eggs 2. Mash the avocado and season with salt and
~salt/pepper/chilli flakes/mustard powder to lemon.
taste
3. Softly toast the bread.

Makes 1 serving 4. Peel the eggs and mash them along with the
seasoning. Put the avocado on 1 toast followed by
the mashed egg on top, close the sandwich and
enjoy.
COTTAGE CHEESE/TOFU IN LEMON GARLIC SAUCE
Ingredients
~Cottage Cheese or tofu 100 grams
~Garlic finely chopped 1 tsp
~Lemon juice 1 teaspoon
~Olive oil 1 tsp
~Ginger finely chopped 1 tsp
~Salt to taste
~½ tsp Red chilli powder
~Black pepper powder 1/2 teaspoon
~Honey 1 tsp
~fresh parsley springs
Makes 1 serving
Instructions
1. Heat olive oil in a non-stick pan. Add garlic and
ginger and sauté till garlic is browned.
2. Cut cottage cheese into small cubes and add to
the pan. Add salt and mix and cook on high heat till
the cottage cheese is lightly browned. Add red chilli
powder, black pepper powder, honey, lemon juice
and cook on high heat for 4-5 minutes.
3. Finely chop the parsley and add to the pan.
Simmer for a minute. Transfer into a serving bowl,
garnish with parsley sprig and serve immediately.
BUDDHA BOWL NON VEG

Ingredients Instructions

~1/4 cup couscous/quinoa 1. Make the sauce by combining all the ingredients
~1 small broccoli head cut into florets or bok in a small mixie jar or use a hand blended. Slowly
choy add the 2 oils and emulsify well.
~1 small carrot peeled and cut into small
chunks 2. Take a tbsp of the sauce, along with the chopped
~1/4 avocado cut into cubes ginger and marinate your choice of protein and
~100 gms chicken or sole fish (1 breast/filet) keep aside.
~2 cloves garlic, chopped
~1 tbsp olive oil 3. Rinse and boil the quinoa in double the amount
~1 inch ginger, chopped of water with a pinch of salt. Once it has cooked for
about 15 mins, strain and set aside. If you're using
SAUCE couscous, soak in boiling water for 10 minutes with
~1/4 tbsp peanut butter a lid on and it should be cooked.
~2 tbsps soy sauce
~1 tbsp honey 4. In a pan heat the oil and saute the garlic for
~1/2 cup water about 2 mins on low flame. Add the broccoli and
~1 tsp sesame oil cook for 4 mins. If you're using bok choy then saute
~2 tbsps olive oil the stem first for 3 mins then add the leaves for
another 2 min. Add the carrots to the same pan
and cook till tender.
Makes 1 serving
5. Heat oil and cook the marinated protein in a bit
of oil. Add more sauce to the pan if required. Keep
aside and cut into bite-size pieces.

5. To assemble the buddha bowl, place your choice

of grain in the centre. Slowly build it by adding
vegetables, avocado and then the protein of your
choice. Dress the bowl with the sauce, sprinkle
sesame seeds on top and enjoy!
BAINGAN KA BHARTA

Ingredients Instructions

~1 eggplant 1. Smoke the eggplant directly on the stove on a

~2 tomatoes, pureed medium-high flame. Grill it evenly so that the skin
~1 onion, chopped turns black. (The more your smoke it, the better it
~1-inch ginger, chopped will taste). Then, put it in a bowl of water or under
~1 green chili, seeds removed and chopped running water, remove the skin.
~1 tsp mustard oil
~Fresh coriander for garnishing 2. Heat oil in a pan, add the ginger, and saute until
~salt as per taste fragrant. Add the onions and cook on low flame
until translucent. Pour the tomato puree into the
Makes 2 servings pan and cook until it turns brown and leaves oil,
then add the green chili.

3. Add the brinjal and mash well in the pan. Mix it

really well and let it cook on low flame for 15-20
mins until it becomes a bharta. Season with salt
and garnish with fresh coriander.
KALA CHANNA

Ingredients Instructions

~2 cups sabud kala channa 1. In a large flat pan, roast the channas till they
~1/2 tsp salt start to pop and the cover starts to split. This will
take about 8-10 mins. Don't let them burn! Season
Makes 4 servings with salt and enjoy!
VEGAN TOFU/PANEER SCRAMBLE WITH MUSHROOMS

Ingredients Instructions

~100 gms tofu 1. In a skillet over medium heat, sauté onion and
~1 cup raw vegetables of your choice garlic in 1 tbsp oil for a few minutes until soft.
(mushroom, tomato, corn, peas, capsicum)
~1/2 onion, diced 2. Add the mushrooms and saute until they reduce
~1 garlic clove (minced) in volume. Add the spices.
~½ tsp mustard powder
~¼ tsp turmeric 3. Crumble the tofu or paneer into the skillet, add
~½ tsp salt (or to taste) spices and stir to combine.
~⅛ tsp pepper
~1 tsp olive oil 4. Cook for a few more minutes to heat through
and let the flavours meld. Take off heat, garnish
with any herb and serve hot with 1 toast

Makes 1 serving
OPEN BURGER- NON VEG

Ingredients Instructions

~100 gms minced meat/chicken 1. Boil the sweet potato in another one. (2 whistles)
~1 spring onion, finely chopped
~4 garlic cloves, finely chopped 3. Combine the meat, half the garlic, mustard
~Salt to taste powder, salt and spring onions
~2 tsps olive oil
~1 tomato 4. Shape the patties and cook them in half the oil
~mustard powder on a flat pan on medium-low flame. 8 mins each
~salad leaves side.
~1 sweet potato
5. Peel the potato and cut them lengthwise into
Sauce thick fries. Heat the remaining oil in a pan and fry
~homemade tomato paste- 2 tomatoes the garlic, once the pan is very hot, add the sweet
~1 tbsp mustard sauce potato and crisp the outside. Season with salt.
~juice of 1/2 lemon
~salt and pepper 6. To assemble, lay a bed of lettuce with sliced
~1 tsp garlic powder tomato on top, drizzle the sauce on top. Place 2
~1 tsp paprika or chilli powder patties on top and add more sauce and enjoy with
~1 tbsp hung curd (omit if dairy intolerant or homemade sweet potato fries.
use vegan mayo)
7. For the sauce combine all the ingredients in a
Makes 2 servings high-speed mixie.

You can make caramelised onions on the side too!

CRISPY PANEER SANDWICH

Ingredients Instructions

~2 slices whole wheat/rye/gluten-free bread 1. Grill thin slices of paneer or tofu in a pan on high
~30 g avocado (optional) flame, season with salt, chilli flakes and pepper.
~1 tomato
~50g tofu or paneer 2. Toast bread slightly (If you have a toastie or
~salt/pepper/chilli flakes to taste sandwich maker at-home, put the entire sandwich
~1 tsp olive oil in that at the end)

3. Slice avocado and place on 1 slice of toasted

Makes 1 serving bread, thinly sliced tomato on top

4. Add the grilled paneer or tofu and Serve!

MOONG DAAL

Ingredients Instructions

~1 cup split washed moong
~1/2 tbsp ghee
~1 tsp cumin seeds
~1/2 tsp chilli powder (optional)
~1 tbsp chopped garlic
~1 tsp turmeric powder
~1 tsp salt
Makes 3 servings
1. Wash the daal and put in a pressure cooker with
double the amount of water. Put on high flame
without the lid. On the side made a tadka in ghee
with garlic, jeera and haldi. Add salt. Dunk into the
pressure cooker and close the lid. Let it cook for 30
mins
2. Open the pressure cooker and season with salt.
Garnish with coriander and serve hot.
CHILLI CARAMEL GRILLED FISH/CHICKEN STEAK WITH BURNT GARLIC BOK CHOY

Ingredients Instructions

VEGETABLE 1. Mix all the ingredients under 'sauce' in a bowl.

Marinate the protein with half the 'sauce'
~1 bok choy bunch (can be replaced with broccoli) ingredients for 10 minutes.
~1 tbsp chopped garlic
~1/2 tbsp olive oil
~1/4 tsp chilli powder
2. Chop the bok choy, stem and leaf separate. Heat
~salt to taste a pan and add the oil followed by garlic, Cook on
~green onions low-medium flame for 1 minute. Once the garlic
turns brown (not burnt) add the stem of the bok
PROTEIN choy and let it cook on low flame with the lid on for
~200 gms sole fish fillet 2 mins. Remove the lid and add the leaves. Cook
OR for another minute, season with salt and then set
~200 gms chicken breast aside.
~1/2 tbsp olive oil

SAUCE
3. Heat a pan on medium to high heat. Add 1/2
~1 tablespoon fish sauce tbsp oil, pan-fry the chicken or fish until the bottom
~3 tablespoons water turns slightly crispy and brown, but not completely
~1/2 tablespoon honey done. Repeat the same for the other side. Transfer
~3 teaspoons apple cider vinegar the protein out.
~Juice of 1 orange/kinnow
~2 teaspoons toasted sesame oil 4. Add the Sauce mixture to a pan on low flame,
~Juice of 1 fresh lime juice followed by the chicken/fish/tofu. Simmer and
~1 tablespoons finely grated freshly peeled ginger continue to cook until the caramel sauce reduces,
root
and becomes amber in colour. Make sure you turn
Garnish the protein a couple of times during cooking.
~1 scallion or spring onions
~1/4 cup loosely packed cilantro sprigs 5. Garnish and enjoy with the side of bok choy

Makes 2 servings
KADHI OR KACHIMORU
Ingredients
~1 cup curd (khatta dahi or yoghurt)
~2 cups water
~3 to 4 tablespoons besan (gram flour)
Tadka/Tempering
~½ teaspoon turmeric powder
~salt as required
~1 tablespoon olive oil/ghee
~½ teaspoon mustard seeds
~¼ teaspoon fenugreek seeds (methi dana)
~½ teaspoon cumin seeds
~½ teaspoon red chilli powder or whole red
chilli (optional)
Yields roughly 2 cups (feel free to use your
home recipe, minus the pakodas. If following
Gujurati style, omit the sugar)
Makes 2 servings
Instructions
1. Mix the first three ingredients including salt, till
smooth in a pan. Use a whisk to stir. There should
be no lumps.
2. Keep on a low flame and stir at intervals. Cook
on sim for 12 to 15 minutes till the kadhi thickens
a bit. Add more water if it reduces too much.
3. Heat oil or ghee in a small pan. Add the mustard
seeds, let them start popping & crackling. Then add
cumin seeds and fenugreek seeds. Stir and add red
chilli if using. Fry for a few seconds till the red
chillies darken a bit. Switch off the flame.
4. Immediately pour this tempering into the kadhi.
Cover and let the tempering flavours infuse with
the kadhi. Add more water if required.
AVOCADO

Ingredients Instructions

~1/2 avocado 1. Mash the avocado, add remaining ingredients

~1 tsp Salt or kala namak according to taste.
~Juice of 1 lemon
~1/2 diced onion (optional)
~1 tsp coriander powder (optional)
~1 tbsp freshly chopped coriander (optional)
Makes 1 serving
CHICKEN/FISH CURRY

Ingredients Instructions

~1-inch ginger 1. In a pan dry roast the dhaniya and jeera powder.
~4 garlic cloves Puree the ginger, onion and garlic with 1 tbsp water
~1 small onion, chopped and add it to the pan, cook until golden brown.
~1 tomato, pureed
~1 tsp jeera powder 2. Add the tomato puree and cook for 5 mins until
~1 tsp dhaniya powder it changes colour. Then add the chicken and fish
~1 tsp haldi and coat in the masala and after 5 mins add the
~250 gms boneless chicken or fish (sole) rest of the water. Let cook for 5-10 mins and then
~1/2 tsp salt season with salt. Cook for 5 more mins until the
~2 cups water protein is cooked and the water reduces a bit.
~Handful of curry leaves for garnishing
Makes 2 servings
BUDDHA BOWL VEG

Ingredients Instructions

~1/4 cup couscous or quinoa 1. Make the sauce by combining all the ingredients
~1 small broccoli head cut into florets or bok in a small mixie jar or use a hand-blended. Slowly
choy add the 2 oils and emulsify well.
~1 small carrot peeled and cut into small
chunks 2. Cut your tofu or paneer into slabs. Take a tbsp of
~1/4 avocado cut into cubes the sauce, along with the chopped ginger and
~50 gms tofu/ paneer marinate your choice of protein and keep aside.
~2 cloves garlic, chopped
~1 tbsp olive oil 3. Rinse and boil the quinoa in double the amount
~1-inch ginger, chopped of water with a pinch of salt. Once it has cooked for
about 15 mins, strain and set aside. If you're using
SAUCE couscous, soak in boiling water for 10 minutes with
~1/4 tbsp peanut butter a lid on and it should be cooked.
~2 tbsps soy sauce
~1 tbsp honey 4. In a pan heat the oil and saute the garlic for
~1/2 cup water about 2 mins on low flame. Add the broccoli and
~1 tsp sesame oil cook for 4 mins. If you're using bok choy then saute
~2 tbsps olive oil the stem first for 3 mins then add the leaves for
another 2 min. Add the carrots to the same pan
and cook till tender.
Makes 1 serving
5. Heat oil and cook the marinated protein in a bit
of oil. Add more sauce to the pan if required. Keep
aside and cut into bite-size pieces.

6. To assemble the buddha bowl, place your choice

of grain in the centre. Slowly build it by adding
vegetables, avocado and then the protein of your
choice. Dress the bowl with the sauce, sprinkle
sesame seeds on top and enjoy!
CHIPOTLE CHICKEN/FISH WITH CORIANDER CAULIFLOWER RICE

Ingredients Instructions

~2 garlic cloves minced 1. In a blender or food processor, combine garlic, onion

~1 onion, diced
~2 tablespoons white vinegar
~2 tablespoons water
~2 tablespoons lime juice
~1/2 teaspoon ground cumin
~1/2 teaspoon paprika or chilli powder
~1/4 teaspoon salt
~1/2 teaspoon black pepper
~1 teaspoon hot sauce (siracha)
~100 gms boneless and skinless chicken breasts
or fish fillets (sole)
and vinegar. Puree until smooth. Add remaining
ingredients with the exception of chicken.
2. Place chicken in a medium bowl. Pour half of the
marinade over chicken, turn chicken to ensure all sides
are covered with marinade. Keep covered in the fridge.
Reserve remaining half of marinade for grilling.
3. Turn the grill to medium-low. Place chicken on the
grill. Lightly brush chicken with reserved marinade. Cook
for approximately 6 minutes, occasionally brushing with
marinade.

RICE 4. Turn and cook for an additional 6 minutes and

~1 tablespoon oil continue brushing with marinade, until cooked.
~1 head cauliflower medium
~2 tablespoons lime juice
~1/4 teaspoon salt RICE
~1 tablespoon cilantro/coriander fresh, chopped 1. Carefully cut small florets from the head of
cauliflower. Place in a food processor and pulse until the
Makes 2 servings cauliflower is minced and resembles rice.

2. In a skillet, heat oil on medium heat. Add cauliflower

and lightly toast. Add lime juice and salt. Cook until
cauliflower begins to lightly brown for 3-5 minutes.
Remove from heat and stir in fresh cilantro and season
with lemon juice. Serve alongside chipotle chicken.
OPEN BURGER-VEG

Ingredients Instructions

~1 cup soaked and boiled chickpeas/kala 1. Boil the overnight soaked legumes in a pressure
channa/rajma cooker with salt. (4 whistles)
~1 spring onion, finely chopped
~4 garlic cloves, finely chopped 2. Boil the sweet potato in another one. (2 whistles)
~Salt to taste
~2 tbsps olive oil 3. Once the chickpeas are cooked, put them in a
~1 tomato, and or 1/2 cucumber bowl and mash then with the spring onion, half the
~mustard powder garlic, mustard powder and salt.
~salad leaves
~1 sweet potato 4. Shape the patties and cook them in half the oil
on a flat pan. 4 mins each side.
SAUCE
~homemade tomato paste- 2 tomatoes 5. Peel the potato and cut them lengthwise into
~1 tbsp mustard sauce thick fries. Heat the remaining oil in a pan and fry
~juice of 1/2 lemon the garlic, once the pan is very hot, add the sweet
~salt and pepper potato and crisp the outside. Season with salt.
~1 tsp garlic powder
~1 tsp paprika or chilli powder 6. To assemble, lay a bed of lettuce with sliced
~1 tbsp hung curd (omit if dairy intolerant or tomato on top, drizzle the sauce on top. Place 2
use vegan mayo patties on top and add more sauce and enjoy with
homemade sweet potato fries.
Makes 2 servings
7. For the sauce combine all the ingredients in a
high-speed mixie.
SALAD

Ingredients Instructions

~2 cups assorted salad leaves (iceberg,
rocket, kale)
~1/2 cup steamed french beans
~1/2 cup cut cherry tomatoes, carrot or
beetroot
~1/2 cup cubed avocado or feta cheese
~1/4 cup mixture of pumpkin, sunflower and
flax seeds
~1/4 cup canned tuna in brine (for non-
vegetarians)
1. Wash and dry the salad leaves. Break them into
bite-size pieces. Steam the beans in the microwave
in a bowl with the lid.
2. Combine all the ingredients for the dressing
except the oil, emulsify that at the end.
3. Combine all the ingredients of the salad, mix in
the dressing and enjoy.

DRESSING

~1/3 cup olive oil

~1/4 cup balsamic or red wine vinegar
~1 tablespoon honey
~1 teaspoon Dijon mustard
~1 clove garlic, finely chopped

Makes 2 servings
VEGAN CASHEW DIP

Ingredients Instructions

~1 cup cashews, soaked in warm water for 2 1. Drain the water from the cashews and blend into
hours a smooth paste in a high-speed blender. Add the
~1–2 cloves garlic garlic and seasoning. Add more water in case
~1 tsp chilli flakes or oregano required.
~1 teaspoon salt
Store in the fridge for up to 2 days.
Makes 8 servings
VEGAN COCONUT CHICKPEA STEW WITH QUINOA

Ingredients Instructions

~1/2 red pepper 1. Add the oil and spices to a pan and cook for 1
~3 cloves garlic, minced minute. Then add the garlic and ginger and cook
~1 tbsp peeled and minced fresh ginger for 2 minutes until golden. Add the stock/broth.
~1 tsp curry powder (optional)
~1 tsp ground cumin 2. Add the quinoa and let it simmer for 2 minutes.
~1 tsp ground coriander Stir in the chickpeas, coconut milk and cilantro,
~1 tsp cinnamon powder turn off the heat and let it sit another 5-10 minutes.
~2 cups vegetable broth
~1/2 cup boiled quinoa
~1 cup soaked and boiled chickpeas
~1/2 cup light coconut milk
~1/4 cup packed, fresh cilantro, finely
chopped
~salt and pepper, to taste

Makes 2 servings
EGGPLANT AND CHICKPEA STEW
Ingredients
~Olive oil, 1 tsp
~Onion, chopped, 1/2
~Garlic cloves crushed, 2
~Large eggplant, 1
~Chickpeas, soaked and boiled, 450 grams
~Pure of 4 tomatoes, 200 grams
~Vegetable Stock or water, 250 ml
~Quinoa uncooked, 170 grams
~cummin powder, 1 tsp
~cinnamon powder, 1/2 tsp
~coriander powder, 1/2 tsp
~salt and pepper, to taste
~fresh coriander springs to garnish
Makes 1 serving
Instructions
1. Add olive oil in a large non-stick saucepan over
medium heat.
2. Add the onion, crush garlic, cumin and coriander
and cook until the onion is soft and translucent,
stirring occasionally
3. Add the cubed eggplant, crushed tomatoes and
chickpeas along with the vegetable stock
4. Allow to simmer over a medium-low heat,
covered for 15-20 minutes or until the eggplant is
tender
5. Uncover the stew and stir. If the stew appears
'soupy' then remove the lid and allow the liquid to
reduce, season with salt and pepper
6. Place dry couscous in a heatproof bowl along
with 500ml (2 cups) of boiling water. Cover with a
lid and allow to sit for five minutes.
7. Once the couscous cooked, "fluff" with a fork to
separate the grains and top with the stew and fresh
coriander springs.
EGG CURRY

Ingredients Instructions

~4 eggs/ 200 gms fish filet or mutton 1. Heat 2 cups of water in a pan and add a pinch of salt.
~salt as required Once the eggs have boiled for 10 mins, take the pan off
~1 onion the flame and remove the shells of the eggs.
~1/2 piece ginger Alternatively, prepare the fish filet or chicken chunks.
~red chilli as required 2. Next, chop the onion, ginger, garlic cloves and green
~1/2 teaspoon coriander powder chillies and keep them aside. Next, add the tomato to a
~3/4 teaspoon garam masala powder blender jar and blend it to make a thick paste.
~2 cup water Meanwhile, heat some olive oil in a wok over a medium
~1 tomato flame and add garlic cloves along with ginger in it. Saute
~2 green chilli them until they turn soft and you can smell the aroma of
~4 cloves garlic garlic. Now add the onions along with green chillies. Let
~3/4 teaspoon turmeric the onions become soft and turn golden brown in colour.
~2 tablespoon virgin olive oil
3. Next, season this mixture with spices like turmeric, red
chilli powder, garam masala, coriander powder and salt.
Make fish or mutton curry if you’re not eating (Add the chicken/fish at this stage) Mix the ingredients
eggs. well until you can smell the cooked spices. Once done,
add the blended tomato paste to this and stir it to coat
all the ingredients with spices.
Makes 2 servings
4. Once the gravy becomes thick, add the egg and mix
them in the curry to coat them evenly. Let the dish
simmer for a while and stir it occasionally. Once done,
Take it off the flame and transfer the dish in a serving
bowl.

Garnish with coriander leaves

Note- feel free to follow your home recipe.

CHANNA DAAL

Ingredients Instructions

~1 cup channa daal
~1 tbsp ghee
~1 teaspoon cumin seeds
~2 teaspoons finely chopped garlic
~1 medium-sized tomato
~½ to 1 teaspoon finely chopped ginger or 1-
inch ginger
~½ teaspoon chopped green chillies
~½ teaspoon red chilli powder
~¼ teaspoon turmeric powder
~salt as required
~Fresh chopped coriander leaves (cilantro)
1. Wash the channa daal thoroughly. Fill water till 2
inches above the daal and put the pressure cooker
on high flame without the lid.
2. Puree 1 tomato in a mixie and set aside. Make a
tadka in ghee, add the green chilli and ginger, keep
stirring so that it doesn't stick to the pan. Add the
tomato puree and keep stirring until the water has
evaporated and the colour has turned slightly
brown. Add the haldi powder and add the tadka to
the pressure cooker. Cover the lid and let it cook on
high flame for about 45 mins.

Makes 2 servings
3. Garnish the daal with fresh dhaniya and lemon
juice if required.
PALAK PANEER

Ingredients Instructions

~1 tbsp ghee 1. Wash the spinach and steam it in a closed pot

~1 green chilli
~200 gms spinach or amaranth leaves
~100 gms paneer or tofu
~ pinch of hing
~1 inch ginger, crushed
~4 garlic cloves, crushed
~ salt to taste
Makes 2 servings
on full flame for 3 minutes. Once it's cooled put it
in a mixie and blend
2. In a pot heat oil and cook the garlic and ginger,
cook for 2 minutes and add hing. Add the spinach
puree and cook for 8-10 minutes. Cut the paneer or
firm tofu into cubes and add to the pot. Let it cook
for 5 minutes and serve.
SARSON KA SAAG

Ingredients Instructions

~Bathua- 1 gadi washed (can replace with 1. Wash the leaves and boil in a pressure cooker
spinach) (without adding more water) along salt and the
~Sarson- 1 gadi washed whole green chilli for 15-20 mins (2-3 whistles).
~1 tsp salt
~1-2 whole green chillies (depending on taste) 2. Put the leaves in a mixie and blend to a paste.
~Ginger, 2 inches finely chopped
~Jeera powder, 1 tsp 3. In a deep pot, heat the ghee and add the
~1 tbsp Desi ghee chopped ginger (use lots). Add the besan and cook
~1 tbsp besan (gram flour) until golden brown (bhuno really well). When it is
almost down add the jeera powder (you can even
Makes 3 servings
use garam masala).

4. Add the pureed greens to the pot and let it cook

for 40-45 mins on low flame.
EGG ZUCCHINI PESTO NOODLES

Ingredients Instructions

~1 medium-large green zucchini 1. Use a spiral vegetable slicer or cut the zucchini
~1 tbsp olive oil lengthwise into thin long slices. Make the slices flat
~1 tbsp chopped garlic and cut into long thin noodles. Keep aside.
~2 tbsps chopped spring onions
~Salt to taste 2. Place the basil, walnuts, cheese, garlic, pepper,
~1 Large eggs olive oil and 1/4 teaspoon salt in a small mixie and
blend until smooth. Add a little extra olive oil if
needed
PESTO
~2 cups packed fresh basil leaves- keep some 3. Heat 1 tablespoon oil in a pan over medium-high
aside heat. Add the garlic and cook for 1 minute until
~1 cup roughly chopped spring onion (only light golden brown, add the spring onions. Add in
green) the zoodles and 2 tbsps of pesto and salt to taste.
~¼ cup walnuts Toss for about 2 minutes and take off and garnish
~¼ cup grated cheese (exclude if vegan) with fresh basil.
~1/2 cup extra-virgin olive oil
~4 large clove garlic 4. Fry an egg and put it on top of the pasta
~½ teaspoon ground pepper
~1 tsp salt
(store in the fridge)

Replace zucchini with 50 gms of grain free

pasta

Makes 1 serving
ROASTED CAULIFLOWER

Ingredients Instructions

~1 cauliflower head, cut into same size florets
~2 garlic cloves, chopped
~2 tablespoons extra-virgin olive oil
~1 teaspoon cumin
~1 teaspoon paprika
~1/2 teaspoon turmeric
~1/4 teaspoon red pepper flakes
~1 teaspoon salt
~1/2 teaspoon ground black pepper
1. preheat oven to 200*C degrees F. In a large
bowl, mix the cauliflower and garlic with the olive
oil, cumin, paprika, turmeric, red pepper flakes,
salt, and black pepper.
2. Line a large baking sheet with silver foil, then
place the cauliflower in a single layer on the baking
sheet. Roast for 25-35 minutes or until the
cauliflower is tender and browned, stirring once.

Makes 4 servings
CAULIFLOWER PAV BHAJI
Ingredients
~2 tbsp grass-fed clarified butter ghee
~1 medium onion diced
~5 large cloves garlic crushed
~1 tablespoon fresh-grated ginger
~1 tablespoon garam masala spice mix
~3/4 teaspoon salt
~1/2 teaspoon ground turmeric
~1/2 teaspoon chili powder
~1/4 teaspoon ground fenugreek
~1 large cauliflower head, chopped into
florets
~1 cup water
~5 tablespoons tomato paste
~2 tablespoons unsalted butter
~1/4 cup frozen green peas thawed (optional;
leave out to lower the carbs)
~1/2 tablespoon fresh lemon juice
Makes 8 servings
Instructions
1. Heat a medium to a large saucepan over
medium heat.
2. Add the ghee and onion and cook until
translucent, about 5 minutes, stirring occasionally.
3. Stir the garlic, ginger, garam masala, salt,
turmeric, chilli powder, and fenugreek and cook 1
minute, stirring constantly.
4. Add the cauliflower, water, and tomato paste to
the pot. Bring to a boil, and then cover the pot, turn
the heat down to simmer, and cook until the
cauliflower is tender, but not mushy, about 15 to
20 minutes.
5. Stir in the butter, and once melted, stir in the
peas and lemon juice
6. Serve topped with fresh cilantro leaves and
minced red onion sprinkled on top, along with fresh
lemon wedges to squeeze on top.
BARLEY SALAD

Ingredients Instructions

~1/2 cup barley
~1 cucumber, cut into cubes
~1 tbsp cubed feta cheese or avocado
~1 cup salad leaves of your choice
~1/2 cup soaked and boiled chickpeas (if you
want to make it more wholesome)
~1/4 cup pomegranate
~1 tbsp sliced black olives
~1 handful crushed walnuts
1. Wash the barley and boil on high flame for 25
mins.
2. Make the dressing by adding the oil slowly at the
end so that it emulsifies.
3. Strain the barley. Once it cools, assemble the
salad by adding all the ingredients in a bowl. Enjoy!

DRESSING
~Juice of 2 lemons
~1 tsp salt, or to taste
~2 tbsps olive oil
~2 garlic cloves, minced
~2 tbsps hung curd or homemade cashew dip
(optional)

Makes 2 servings
15 MINUTE BUTTER CHICKEN
Ingredients
~500 gms chicken breasts (chunks)
~olive oil (or coconut oil)
Sauce:
~1 tablespoon ghee
~1/3 cup red onion, diced or chopped
~1 tablespoon ginger (fresh or powder)
~1/2 tablespoon garlic (minced or powder)
~14 oz crushed tomatoes
~2/3 cup coconut cream
~juice from 1/2 lemon
Seasonings:
~1 teaspoon chilli powder
~1 tablespoon cumin
~5 tablespoons coriander
~ teaspoon garam masala or cinnamon
Garnish:
~chopped cilantro
Makes 4 servings
Instructions
1. Heat a pan to medium and pour in the coconut
or olive oil.
2. Add the chicken and cook it in the pan for about
5 minutes, until the outside is no longer pink.
Remove the chicken and set it aside.
3. Using the same pan, add ghee and let it melt.
Then, add the ginger and garlic until golden,
followed by the onion. Let it cook for about 2
minutes.
4. Add the seasonings and sauté them in order to
boost the flavours. After about 1 minute (or until
the spices are fragrant), add the chicken chunks,
coconut cream and freshly squeezed lemon.
5. Stir and cook for about 2 minutes then add the
tomato. Cover and simmer on low for about 6 to 8
minutes.
6.Season to taste with sea salt & pepper and
garnish with cilantro.
VEG PROTEIN PANCAKES

Ingredients Instructions

~1/4 cup oats, ground in the mixie
~1/2 scoop protein powder (omit if not
consuming)
~2 tbsps plant-based milk or more if required
~1 tbsp organic honey or maple syrup
~1/2 cup fresh fruit
Makes 1 serving
1. Grind the oats in a mixie to make oats flour, salt,
mylk and protein powder and mix well. The
consistency should be a thick liquid.
2. Heat a small pan and add 1 tsp of oil. Pour 1
ladle of the mixture on the pan, let it cook for 1
minute and then flip over. It won't rise but the
colour will let you know if it's done. Keep the flame
on low-medium

3. Eat with organic maple syrup or honey and fresh

berries.
BAKED AVOCADO EGG

Ingredients Instructions

~1/2 ripe avocado 1. Heat the oven to 200 * C

~1 whole egg
~salt and pepper, to taste 2. Slice the avocados in half, lengthwise and twist
to separate. Remove the pit and scoop out 1-1.5
Optional Toppings: tablespoons of avocado, creating a larger and
~goat cheese wider cavity.
~fresh coriander
~bacon bits 3. Place the avocado halves in a baking dish, keep
~chives them flat and gently crack one egg in the cavity.
Bake for 15-20 minutes.
Makes 1 serving
4. Sprinkle with salt and pepper and add toppings.
If you're using bacon then add the bits to the
avocado halfway through baking
BOILED EGG AND SPROUTS

Ingredients Instructions

~2 eggs 1. Cover both eggs with water in a pot and leave to

~1/2 cup raw sprouts boil for 10 mins.
~salt
~pepper 2. Put your sprouts in a bowl and season with salt
~lemon (or kala namak) and lemon.

3. Run the eggs under cold water and then peel

Makes 1 serving
them, season with salt and pepper and enjoy with
the sprouts.
TRAIL MIX

Ingredients Instructions

~5 cups roasted, lightly-salted nuts (walnuts, 1. Combine all the nuts and dry fruits.
almonds, cashews, channa) 2. Or purchase from store
~3 cups dried fruit (cherries, raisins,
cranberries)
~1 ½ cups seeds (pumpkin, sunflower)

Makes 8 servings
SPROUTS

Ingredients Instructions

~1 cup sprouted whole moong bean (boiled 1. To make sprouts at home, wash 1.5 cups whole
OR raw) green moong daal and soak overnight. The next
~1 tsp kala namak day, wash them, strain the water and keep it in a
~juice of 1/2 lemon container with a lid or wrap it in a muslin cloth and
~handful of crushed peanuts keep it in a closed box. After 24-48 hrs they should
start sprouting. Can stay in the fridge for up to 4
days.
Makes 1 serving
2. To make the salad, combine all the ingredients
and eat!
VEG BELL PEPPERS

Ingredients Instructions

~1 large bell pepper (any colour), cut into half 1. Preheat oven to 350 degrees F (180 *C)
and seeds removed
~1 tsp olive oil 2. In a large skillet, heat oil over medium heat, add
~1/2 medium onion, diced garlic and cook for a minute, then add the onion
~2 cloves garlic, minced and cook till translucent. Then add the tomato
~1 tomatoes, pureed puree and cook on medium-low flame till the colour
~100 gms crumbled tofu or paneer changes, for about 8 minutes, Add the tofu or
~1 teaspoon dried oregano paneer and mix well.
~handful fresh basil
~generous pinch red pepper flakes 3. Season the filling with oregano, basil, red pepper
~salt & pepper, to taste flakes, parsley, salt and pepper and cook for 2
~2 tbsps grated low-fat cheese or nutritional minutes or so. Remove from heat.
yeast
4. Chop the pepper in half in case you haven’t and
fill each bell pepper and make sure to pack it well.
Makes 1 serving
Sprinkle cheese evenly on top of the peppers.

5. Bake for 5-10 minutes until the cheese melts

and turns golden brown (remember, the inside
stuffing is cooked)

6. Once done, let cool a few minutes and serve with

a sprinkle of fresh basil.
CHIMICHURRI

Ingredients Instructions

~1 onion, finely chopped 1. Combine onion, chilli, garlic, vinegar, and salt in
~1 Jalapeño or green chilli, finely chopped a medium bowl. Let sit for 10 minutes. Stir in
(optional) cilantro, parsley, and oregano. Using a fork, whisk
~1 garlic cloves, finely chopped in oil. Add more salt if required. Store in an airtight
~2 tbsps apple cider vinegar container
~1 tsp salt, plus more
~1/2 cup finely chopped cilantro
~1/4 cup finely chopped flat-leaf parsley
~1 tbsp finely chopped oregano
~3/4 cup extra-virgin olive oil

Make and store in the fridge for up to 5 days.

Can be used as a sauce or marinade for
protein.

Makes 4 servings
BEANS PORIYAL
Ingredients
BEANS PORIYAL (or make regular aloo beans
without the aloo)
~1 cup of chopped green beans
~1 medium onion roughly chopped
~1 green chilli (or as per taste)
~1/2 cup freshly grated coconut
~2 tsp mustard seeds
Makes 1 serving
Instructions
1. Wash and chop the beans. In a pan heat
mustard oil, temper mustard seeds and curry
leaves. Add the chopped green chilli and the onion
and cook till translucent. Add the beans and cook
for about 5 minutes. Season with salt and grated
coconut.
ARHAR DAAL (SAMBHAR)

Ingredients Instructions

ARHAR DAAL 1. To a pressure cooker, add the rinsed dal with

~1 cup toor dal/arhar dal 1/2 teaspoon turmeric, 1 teaspoon salt and 3 cups
~1/2 teaspoon turmeric powder water. Cook for 5 whistles on a medium-high
~1 teaspoon salt flame, then lower the heat to medium-low and let it
~3 cups water 24 oz cook for another 5 to 6 minutes.

Tamarind Juice 2. Meanwhile soak 1 tablespoon tamarind piece in

~1 tablespoon tamarind piece
~1/3 cup hot water
~1 medium tomato chopped
~3 cups water
~2 tablespoons sambar powder
~2-3 teaspoons powdered jaggery
~1/2 teaspoon Kashmiri red chilli powder
optional
Tadka/Tempering
~1 tablespoon ghee or oil
~3/4 teaspoon mustard seeds black
~1/4 teaspoon hing (asafoetida)
~10-15 curry leaves
~chopped cilantro to garnish
(follow your regular home recipe for majority
Indian cooking)
Makes 2 servings
1/3 cup of hot water for 15 to 20 minutes. Then
strain the liquid using a strainer. You will get 3 to 4
tablespoons of tamarind water/juice. Set it aside.
3. In a pan, heat 2 teaspoons oil on medium flame.
Add 2 tablespoons of sambar powder (or adjust to
taste). Add jaggery powder, and 4 tablespoons of
the tamarind water that you had extracted earlier.
Stir in the cooked dal. Also add the Kashmiri red
chilli powder, if using.
4. Stir everything together and let the sambar
simmer on medium heat for 5 to 6 minutes. For the
tempering, heat 1 tablespoon ghee (or oil if you
want to keep this vegan), in a small pan on
medium heat. Once the ghee is hot, add mustard
seeds and let them pop. Then add the hing and
curry leaves for stir for a few seconds until the
leaves turn crisp. Pour the tempering over the
simmering sambar.
RAGI ROTI

Ingredients Instructions

~3/4 cup ragi flour 1. Make the dough and add more water if required.
~2 tbsp water (you can cling wrap it and let it rest for 15 mins if
you have time)

1 serving is 1 roti 2. Start rolling out your chapatis, use regular atta to
make the roti.
VEG MOUSSAKA

Ingredients Instructions

~1 eggplant (can replace with zucchini or 1. Boil the tomatoes, peel the skin and puree it in
sweet potato) the mixie. In a pan, heat 1 tsp olive oil and add the
~5 tomatoes, boiled and pureed chopped garlic. Slightly brown the garlic and add
~2 garlic cloves the tomato puree. Season with oregano, chilli
~2 tsps olive oil flakes and salt. Cook on low flame for 8 mins and
~1 onion, sliced into rings set aside.
~1 tsp oregano
~1 tsp chilli flakes 2. Cut the brinjal or zucchini into round disks, cut
~salt to taste the onions into rings. Add some 1 tsp of oil to a flat
~50 gms paneer or vegan cheese pan In another pan, lightly saute the
brinjal/zucchini and onions until cooked.
Makes 1 dish = 3 servings
3. In a flat pyrex dish, line the brinjal and onion
alternating with the tomato puree, ending with
that. Grate paneer or cheese on top and grill in the
oven for 5 minutes or until the top browns.
PROTEIN APPLE AND OATS
Ingredients
~1 apple, cut into cubes of thin pieces
~1/3 cup oats (45 grams)
~1 cup water
~½ teaspoon ground cinnamon or 1- 4 inch
cinnamon stick
~pinch of salt
~1 tbsp flax or chia seeds
~1 scoop protein powder (only for protein
powder users, or else omit)
~1 tbsp peanut butter or almond butter
(optional)
PEANUT BUTTER
~2 cup dry roasted peanuts (without skin)
~1 tbsp olive oil or coconut oil
~1 tsp honey
~pinch of salt (if the peanuts aren't salted
Makes 1 serving
Instructions
1. Wash the oats in a pot and then cook them in
water with the cinnamon sticks or add cinnamon
powder. Cook for 5 mins on medium to low flame
2. Chop the apple into cubes or lengthwise. Add the
apples into the pot along with the protein powder
and let it cook on low flame for 2 minutes. Taste
and add salt if required.
3. Once the apples are soft (not soggy), pour the
porridge into a bowl and sprinkle the seeds on top
along with a dollop of nut butter
NOTE- If you need a sweetener add 1 tbsp, organic
honey, DO NOT HEAT/COOK THE HONEY.
CHOLA OR RAJMA WITH QUINOA/ BLACK RICE OR CAULI RICE

Ingredients Instructions

~2 cups Kabuli channa (white Chola) or rajma 1. Drain the Chola/Rajma and transfer to a pressure
soaked overnight (soak extra to make cooker, with 2 inches of water on top along with the bay
hummus and cutlets) leaf, big and small elaichi and salt. Put on medium to
~1 bay leaf high flame and cook for 4-5 whistles on high flame.
~2 red chillies 2. Take some cooked beans and set aside for dinner.
~2 big cardamoms Remove the whole spices and leave the rest of the lentils
~1 small green cardamom in its water.
~2-inch ginger
~3 garlic cloves 3. Puree the ginger and garlic and keep aside. Add some
~1 onion water if required. Puree the onion and add some water
~2 tomatoes- pureed again if required. Keep aside.
~1 tsp jeera powder
~1 tsp dhaniya powder 4. In a small pan heat the ghee, add the ginger and garlic
paste. Cook for 2 mins on low flame and just as the
~1/2 tsp garam masala colour is about to turn, add the onion paste. Cook for
~salt another 2 mins and then add the jeera, dhaniya and
~1/2 cup quinoa or black rice or cauliflower garam masala. Increase the flame and after 30 secs add
rice the tomato puree. Cook for almost 5-6 mins of medium
~2 cups water to low flame till the tomato puree changes colour and it
~1 tbsp ghee starts to leave oil.

Makes 4 servings 5. Then add this masala puree to the beans in the
pressure cooker and cook on low flame for about 15
mins. Add more water if required but keep pressing the
back of the kadchi to the pressure cooker so that the
beans "galo" with the gravy and you get a thick curry.
Add salt to taste.

6. Wash and rinse quinoa or black rice, cook in water for

15 mins on medium to low flame. Once it's done, drain
and eat as rice with the chola or rajma. Or make
cauliflower rice!
CHEESELESS PIZZA

Ingredients Instructions

BASE (make your own or use a tortilla wrap) 1. Mix the ingredients for the dough really well.
~250 gms whole wheat flour Knead for 10-15 mins. The more you stretch and
~4 gms dry yeast (activated in warm water) or break the dough the better strength it will get.
10 gm fresh yeast Shape it into a tight ball and place it in a bowl,
~1 gm sugar cover with cling wrap and let it rise for about 2
~4 gms salt hours at room temperature.
~115 ml water
~17ml oil (olive oil) 2. Preheat oven to 220 degrees C

TOPPINGS 3. Make the sauce by sauteing garlic, followed by

~1 red capsicum sliced into strips onion. Add the tomato puree and let it cook on low-
~100gms sliced mushrooms medium flame for 15-20 mins. Season really well
~100 gms tofu or chicken with salt, oregano and chilli flakes.

SAUCE 4. Roll out the base however you want to whatever

~1 Red onion, chopped thickness you can handle, generously dusting with
~8 Garlic cloves finely chopped (the more the flour to avoid it from sticking to the surface. Dust
better) the tray with flour and bake the pizza base for 10
~200 gms fresh tomato, pureed mins at 220*C. (If using tortilla wraps skip this
~oregano step)
~chilli flakes
~salt 5. Take it out and add the pizza sauce and your
toppings. Bake for another 15 mins at 200*C and
enjoy 🍕
Makes 4 servings.
1 serving is 4 slices or 1 small pizza
PATA GOBHI

Ingredients Instructions

~1 medium cabbage/250-300 grams (sliced 1. Heat oil in a walk, add the mustard seeds
very thinly) followed by the curry leaves. Add the cumin and
~Optional: 1 cup frozen peas (or fresh peas) coriander powder and green chilli followed by the
~1 tbsp ghee or olive oil cabbage.
~5-6 curry leaves
~1/2 tsp. mustard seeds 2. Cook for up to 8 mins on medium-low flame. Add
~2 green chillies (chopped fine) the peas and turmeric powder, salt to taste and
~1/2 tsp turmeric powder garnish with fresh coriander.
~1 tsp coriander powder
~1 tsp cumin powder
~Salt to taste
~Fresh coriander for garnish (chopped)

Makes 2 servings
ROTI

Ingredients Instructions

~Jowar 1. If your rotis are small then you can have 2. But
~Ragi try and fill up on vegetables and not grains if you're
~Bran still hungry. Grains and vegetables both contain
~Amaranth/rajgira carbs so don't feel deprvied!
~Buckwheat/kuttu
~Almonds flour
~Whole wheat with chokar (make a
composite roti to increase the vegetable
intake as regular atta is heavy. Use 50 %
vegetables like spinach or beetroot and 50%
atta)

1 SERVING- 1 ROTI
TERIYAKI TOFU

Ingredients Instructions

~50 gms tofu OR paneer
~1 tablespoon olive oil, divided
~1 onion, sliced thinly
~1 broccoli crown, chopped
~¼ cup water
~1 cup chopped french beans or edamame
~1/2 cup teriyaki Sauce OR half oyster and
half soy OR black bean sauce
~1/2 cup cooked quinoa
~1/4 cup chopped green onion- keep the
greens aside
~Sesame seeds
Makes 1 serving
1. Slice the tofu into bite-size pieces and set aside.
2. Heat a wok or non-stick skillet over high heat.
Add the 1/2 the oil to the wok. When the oil
ripples, add the tofu and cook for 3-4 minutes until
it’s crisp and golden underneath then turn with
tongs and brown the other side. Transfer the
cooked tofu to a plate lined with paper towels.
3. Heat the remaining oil in the wok and add the
onion. Stir fry for 2-3 minutes then add the broccoli
and carefully pour in ¼ cup water, watching so it
doesn’t splatter. Stir fry until the broccoli is crisp-
tender, 2-3 minutes. Pour in the teriyaki sauce, add
the beans and tofu to the wok, and stir fry, cooking
for 3-4 more minutes. Top with green onion and
sesame seeds and serve over quinoa.
BAJRA ROTI

Ingredients Instructions

~2 cup organic bajra atta / pearl millet flour 1. In a large mixing bowl take 2 cups bajra atta, ½
~½ tsp salt tsp salt and mix well. add ½ of hot water and start
~hot water, to knead to knead.
~wheat flour, for dusting
2. Knead to the soft dough for at least 10 minutes.
Add water as required and knead well as there is
1 serving is 1 roti no gluten in the dough.

3. Make a small ball sized dough and knead again,

dust with wheat flour and pat gently, use a rolling
pin.

4. Roll out the roti so that it is as thin as possible, if

the roti breaks, it means it needs more kneading.

5. Dust off excess flour and put over hot tawa. Then
spread water over the roti with the help of a hand
or wet cloth removing excess dough.

6. Wait until the water evaporates then flip it to the

other side.
press gently and cook all the sides.
VEGAN CHOCOLATE MOUSSE
Ingredients
~1/4 cup cocoa powder
~1/4 cup honey or 4 dates.
~1 package silken firm tofu
~1 tsp vanilla extract
~1 tbsp peanut butter (optional)
~Fresh berries, for topping (optional)
Makes 1 serving
Instructions
1. Open tofu container, drain excess water, and
place on paper towels for at least 15 minutes (skip
if your tofu is firm)
2. Add all ingredients (you can keep some fruit for
topping) to a blender or food processor. Blend until
completely smooth, pausing to scrape down the
sides, if necessary.
3. Chill mixture in serving bowls for one hour. Then
top with fresh berries and serve.
BEETROOT SHAMMI KEBABS IN A ICEBERG POCKET WITH HUMMUS

Ingredients Instructions

~1 cup cooked rajma OR chola 1. Make sure your legumes are nicely drained so
~1/2 cup spring onions or chives that there is no water left. Then mash the beans,
~1/2 grated beetroot combine all the ingredients for the cutlets, shape
~salt to taste them into patties.
~2 garlic cloves, grated
~2 tomato slices 2. Cook them in 1 tbsp of ghee on medium-high
flame for 4 minutes on each side until the exterior
HUMMUS is nice and crispy.
~1 cup chickpeas, soaked overnight and
boiled 3. To make the hummus add all the ingredients in
~4 garlic cloves a high-speed blender and mix until smooth and
~2 tbsps whey (dahi paani) or tahini or dahi creamy. Add more whey or olive for a creamier
~1 tsp salt texture
~1 tsp chilli flakes
~1 tsp oregano 4. Take a big lettuce leaf, spread the hummus and
~2 tbsps extra virgin olive oil hang curd (if using) on the leaf, add some sliced
NOTE- Hang 1 cup of dahi in a muslin cloth, tomatoes and 1 cutlet. Cup the sides and insert a
use the water that comes out in the hummus toothpick through the leaf so it holds shape.
and the hung curd as a dip

1 serving is 4 pockets (4 kebabs)

Makes 2 servings
MARINATED CHICKEN OR FISH

Ingredients Instructions

~1 tbsp Olive oil
~1 piece boneless chicken breasts (180 gms)
OR FISH (Sole-120 gms)
~1⁄4 teaspoon salt
~2 medium cloves garlic
~One 1-inch piece fresh ginger
~1/2 teaspoon ground coriander
~1/2 teaspoon ground cumin
~1⁄4 teaspoon ground turmeric
~Lemon wedge
~ fresh coriander
1. Mince the garlic, peel and finely grate the ginger,
and place both into a small bowl (or blend in a
mixie). Add the rest of the spices and stir to
combine. Marinate the chicken of fish for 10
minutes along with salt.
2. Heat oil in a pan over medium-high flame. Add
the protein and cool for about 5 minutes per side.
Garnish with the lemon wedges and fresh
coriander.

Makes 1 serving
MOONG DAAL CHILLA

Ingredients Instructions

~1/2 cup split yellow moong daal, soaked for 1. Leave some water (drain the rest) and grind the
30 mins soaked daal. Add some more water if required. The
~salt to taste consistency should resemble pancake batter
~1 tbsp fresh coriander chopped (pourable). Add freshly chopped coriander to the
batter and pour into a bowl.
1 serving is 1 chilla
2. Heat a flat non-stick tava, Add 1 tsp of oil, pour a
ladle of batter and once the edges start to cook
Makes 4 servings
spread some ghee on the edges(optional). Cook for
2 mins on each side.
GREEN SMOOTHIE

Ingredients Instructions

~20 gm protein powder (omit if not using) 1. Blend everything in a high-speed blender except
~2 cups raw baby spinach the pumpkin and flax seeds. Pour your smoothie
~1 glass coconut water into a glass and top with the seeds
~1 banana or 1/2 avocado
~1 tsp spirulina/wheatgrass or moringa
powder
~1 apple or 1 pear
~2 tsp flax seeds
~1 tsp pumpkin seed
Makes 1 serving
CARROT AND PEA SABZI

Ingredients Instructions

~4 to 5 medium-size carrots (gajar) 1. Cut the carrot into small pieces. In a pan, dry
~1 cup green peas (matar) - fresh or frozen roast the jeera and then add the ginger and some
~ 1 teaspoon cumin (jeera powder) water, cook for about a minute. Add the carrots
~1-inch ginger (adrak) - finely chopped or and after 2 minutes the peas.
grated Garnish with coriander, season with salt.
~1 or 2 green chillies (hari mirch)
~½ teaspoon red chilli powder (lal mirch
powder) - optional
~1/2 cup water
~a few chopped coriander leaves (dhania) for
garnishing- optional
~rock salt or regular salt as required

Makes 4 servings
SMOOTHIE BOWL
Ingredients
~1 scoop protein powder (omit if not using)
~1/2 cup yoghurt (100 gms) or almond milk
~1-2 dates, chopped
~1 small banana, chopped and frozen for 1 hr
~2 tbsp granola or seeds
~50 gms/1 cup strawberries/blueberries
Makes 1 serving
Instructions
1. Blend the yoghurt/almond milk, protein powder,
banana and half the berries in a high-speed
blender. If you want it slightly thinner then add
water.
2. Pour into a bowl and sprinkle granola/seeds,
remaining fruit and dates on top.
SPINACH AND EGG/PANEER CUTLETS
Ingredients
~3 cloves Garlic
~3 spring onions
~1 cup boiled/steamed spinach
~4 boiled Eggs OR 250 gms paneer
~1/2 tsp salt
~1 tsp Olive oil
~1 cup gluten-free Breadcrumbs, (optional)
Makes 2 servings. 1 serving is 5 cutlets
Instructions
1. Boil the eggs for 10 mins.
2. Finely chop the cooked spinach.
3. Mash the egg/grate the paneer and combine
with spinach, season with salt and pepper.
4. Start making cutlets and keep aside on a plate.
If the cutlets are not keeping their shape then grind
2 slices of bread to make bread crumbs and coat
the cutlets in the breadcrumbs and keep on a flat
plate.
5. Cook the cutlets on high flame until golden
brown and crispy.
CUCUMBER RAITA

Ingredients Instructions

~50 gm grated cucumber 1. Boil and Puree the spinach

~1 cup dahi or yoghurt 2. Combine with the dahi and keep aside
~salt to taste 3. Temper 1 red chilli along with the mustard seeds
and pour on top of the dahi.
Makes 1 serving
VEGETABLE SALAD

Ingredients Instructions

~200g of iceberg/rocket/lettuce leaf
~30 gms sauteed mushroom or bell peppers
~1 cup boiled beans
~1/2 cubed cucumber
~handful of crushed peanuts or sesame seeds
1. Whisk all the ingredients for the salad dressing
except the herbs, whisk really well so that the oil
emulsifiers. Then add the herbs and mix well. Add a
teaspoon of honey if you want it a little sweeter.

DRESSING
~1 clove garlic (minced)
~2 tbsps tahini
~Juice of 1 lemon
~1 small cucumber, diced
~1 tbsp chopped fresh coriander
~salt and pepper (to taste)

Makes 1 serving
EGG WHITE VEGETABLE OMELETTE

Ingredients Instructions

~2 egg whites 1. Beat the egg whites in a bowl until fluffy, add a
~1 cup vegetables of your choice (spinach, pinch of salt and keep aside.
mushroom, beans)
~1/2 tsp ghee or olive oil 2. In a pan heat the ghee. Add the spinach and
~salt and pepper to taste cook for 2-3 minutes on low flame or until it wilts.
Season with salt and evenly spread across the pan.
Makes 1 serving 3. Add the egg on top of it and let it cook on low
flame, cover with a lid. After 2 minutes, once the
edges are coming off easy, flip the omelette or fold
into half and then turn.

4. Enjoy with pesto or any homemade sauce.

EGG WHITE SCRAMBLED EGG WITH VEGETABLES
Ingredients
~2 egg whites beaten
~1 cup vegetables of your choice
(tomato/peppers/spinach/mushroom/peas)
~1/2 avocado (optional)
~salt and pepper to taste
~1/2 tsp olive oil
Makes 1 serving
Instructions
1. Put egg whites in a bowl and season with salt
and pepper, set aside.
2. Heat pan to medium-low heat. Add oil, add all
vegetables to the pan and saute lightly until almost
soft.
3. Add scrambled eggs to the pan and begin to stir
eggs gently with a spatula until eggs begin to set.
Remove from heat, garnish with herbs.
4. If consuming avocado, mash it and season with
salt, 1 tsp coriander powder or fresh and lemon.
5. Arrange your plate with the vegetables and egg
and enjoy!
BROCCOLI OR BEANS

Ingredients Instructions

~1 head broccoli, cut into florets or 1 cup 1. Wash the broccoli or beans and place in a glass
beans bowl with the lid on. Heat in the microwave for
~1 tsp sesame seeds about 3 minutes.
~1 tbsp soya sauce
~1 tsp ginger or garlic 2. In a pan add the ginger or garlic, add the soya
~2 tbsps water sauce and let it cook in the soy. After about a
minute add the broccoli and coat it in the soy. If it
gets too dry add the water.
Makes 1 serving
3. Sprinkle sesame seeds on top and enjoy.
VEGETABLE QUINOA SALAD

Ingredients Instructions

~1 cup vegetables (Beans, broccoli, 1. Wash and put the quinoa to boil. It will take 8-10
mushroom, peppers) mins.
~1/2 cup quinoa, cooked
~salt 2. In a flat pan, saute the garlic and then add the
~pepper broccoli. After 3 mins add the beans and put on low
~garlic, 3 cloves chopped flame.
~olive oil
3. Stain the quinoa and when the vegetables are
almost done add it to the same pan. Season with
Makes 1 serving salt and mix well.
MATAR PANEER

Ingredients Instructions

~1-inch ginger 1. In a pan heat the ghee and add the dhaniya and
~4 garlic cloves jeera powder. Then add the ginger and garlic and
~1 tomato, pureed (can omit) cook until golden brown. Just when it's about to be
~1 tsp jeera powder done add the kasturi methi.
~1 tsp dhania powder
~1 tsp haldi 2. Quickly add the tomato puree and cook for 5
~1 tbsp kasturi methi mins until it changes colour and starts to leave oil.
~100 gms paneer Then add the paneer and then the water. Add the
~100 gms fresh or frozen peas peas and salt and cool for 5 more mins until the
~1/2 tsp salt peas are cooked and water reduced.
~1/2 tbsp ghee
~1 cup water

Makes 1 serving
SPRING ONION PESTO

Ingredients Instructions

~2 cups packed fresh basil leaves- keep some 1. Place the basil, walnuts, cheese, garlic, pepper,
aside olive oil and 1/4 teaspoon salt in a small mixie and
~1 cup roughly chopped spring onion (only blend until smooth. Add a little extra olive oil if
green) OR rocket leaves needed. Store in the fridge for up to 5 days
~¼ cup walnuts
~¼ cup grated cheese (exclude if vegan)
~1/2 cup extra-virgin olive oil
~4 large clove garlic
~½ teaspoon ground pepper
~1 tsp salt

Makes 1 serving
PROTEIN SHAKE

Ingredients Instructions

~20 gms sattu atta/powder or 1 scoop protein 1. Mix in a high-speed blender

powder
~1 tbsp cocoa powder (OPTIONAL)
~1 banana OR 2 dates (OPTIONAL)
~350 ml water or coconut water

Makes 1 serving
PROTEIN SHAKE WITHOUT PROTEIN POWDER
Ingredients
~1 ripe banana (peeled and frozen)
~2 tbsps hemp seeds
~1/4 cup gluten-free oats
~1 tbsp homemade peanut butter (or
seed/nut butter of choice)
~1 tbsp chia seeds
~1 tbsp unsweetened cacao powder (to taste)
~1 cup unsweetened almond/soy milk
~1-2 pitted dates (optional)
Makes 1 serving
Instructions
1. To a high-speed blender, add banana, hemp
seeds, oats, peanut butter (or other nut or seed
butter), chia seeds, cacao powder, and almond
milk (starting with the lesser end of the range) and
blend on high until creamy and smooth, scraping
down sides as needed.
2. Taste and adjust flavour as needed, adding more
cacao powder for chocolate flavour, nut butter for
creaminess or saltiness, almond milk to thin it, or
dates to sweeten (optional).
ROASTED SWEET POTATO
Ingredients
~1 large sweet potato (or 2 small) washed
peeled, and cut into wedges OR boiled
~1 tsp olive oil
~1/2 teaspoon paprika/ red chilli/cinnamon
powder or any other seasoning of choice
~Salt and pepper to taste
Makes 2 servings
Instructions
1. Preheat the oven to 400 degrees Fahrenheit.
Line baking sheet with parchment paper.
2. Place wedges in a bowl and add one tablespoon
olive oil, salt and pepper, and 1/2 teaspoon
paprika. Toss with your hands to combine the
sweet potatoes with the spice mixture.
3. Roast the sweet potatoes for 35-45 minutes,
until soft and slightly browning at edges.
ALTERNATIVE METHOD
1. Wash and boil the sweet potato for 2 whistles.
When it cools down, peel the skin and cut into
wedges or disks.
2. Heat a flat pan on very high heat. Once it starts
smoking add the oil followed by the potatoes. Let it
cook for 2-3 minutes on each side until it crisps up.
Season both sides with salt and paprika.
3. You can squeeze half and lemon and enjoy.
HOMEMADE PEANUT BUTTER

Ingredients Instructions

~2 cups peanuts- without skin, unsalted 1. Heat your oven to 180*C

~1 tsp salt
2. Spread the peanuts on a pan and dry roast them
1 serving is 1 tbsp for 10-15 mins, stirring after 10.

3. Once they have cooled down but not completely

cold, add half of them to a mixie and blend,
stopping and scraping the sides, blend until smooth

4. Keep some aside if you want to make it crunchy.

Add the rest of the peanuts and blend with the salt.
When it is done add the whole peanuts and blitz
just slightly to make it crunchy!

5. Put in an airtight container and store in the

fridge.
GRILLED CHICKEN OR FISH

Ingredients Instructions

~150 gms fish OR 100 gms chicken breast
~1 tsp olive oil or ghee
~2 garlic cloves, crushed
~1 tsp salt
~1/2 lemon juice
1. Heat a pan with the oil and saute the garlic just
until golden brown. Cook your fish fillet (cook on
high flame for 2-4 minutes each side) or chicken
breast (cook on low flame for 5-7 minutes each
side) until the protein is cooked.

2. Season both sides with salt and lemon juice. You

Makes 1 serving can add any fresh herb of your choice on top.
HUMMUS AND VEGETABLES

Ingredients Instructions

~1 cup chickpeas, soaked overnight and 1. To make the hummus add all the ingredients in
boiled a high-speed blender and mix until smooth and
~4 garlic cloves creamy. Add more whey or olive oil for a creamier
~2 tbsps whey (dahi paani)/ dahi or texture
tahini(vegan)
~1 tsp salt 2. Eat with fresh carrots, celery or cucumber.
~1 tsp chilli flakes
~1 tsp oregano
~2 tbsps extra virgin olive oil

~1 carrot or cucumber (or any other raw

vegetable of your choice) peeled and cut into
sticks

NOTE- Hang 1 cup of dahi in a muslin cloth,

use the water that comes out in the hummus,
and make a hung curd dip and keep in the
fridge.

1 serving is 3 tbsps
BLACK CHANNA HUMMUS

Ingredients Instructions

~1 cup kala chana, soaked overnight and
boiled in a pressure cooker for 4-5 whistles
~4 garlic cloves
~2 tbsps whey (dahi paani) or tahini (vegan)
~1 tsp salt
~2 tsps chilli flakes
~2 tsps oregano
~2 tbsps extra virgin olive oil
1. To make the hummus add all the ingredients in
a high-speed blender and mix until smooth and
creamy. Add more whey or olive oil for a creamier
texture
2. Eat with fresh carrots, celery or cucumber or just
as a dip

NOTE- Hang 1 cup of dahi in a muslin cloth,

use the water that comes out in the hummus,
and make a hung curd dip to go with cutlets.
Store in an airtight container in the fridge for
up to 5 days.

1 serving is 2 tbsps
CAULIFLOWER BIRYANI

Ingredients Instructions

~500 grams Cauliflower (Riced) 1. Pour some ghee into a kadhai .

~2 tbsp Ghee
~1 tbsp Handful of fresh mint leaves 2. Add all the powdered spices, followed by the
~1/2 tbsp turmeric ginger garlic paste. Add the cauli-rice and cook for
~1/2 tbsp Red Chilli Powder 5-8 minutes. Season with salt and lemon.
~1/2 tbsp Coriander Powder
~1/2 tbsp Garam Masala 3. Top with the fried onions, saffron soaked in
~1/2 tbsp Cumin Powder warm water, fresh mint and coriander and kewra.
~1/2 Lime juice
~Salt
~1 tbsp Ginger Garlic Paste or chopped fresh
ginger
~1 Onion Fried (optional)
~Pinch of Saffron
~Few drops of Kewra (can omit)

Makes 2 servings
KHICHADI

Ingredients Instructions

~1 cup pink daal (masoor daal) 1. Wash the rice and daal together in a pressure
~1/2 cup black rice cooker. Fill it up with double the amount of drinking
~1 tsp fennel seeds water and place it on the stove without the lid. Add
~1 tsp grated ginger the chopped vegetables. Season with salt.
~1 tsp cumin seeds
~salt to taste 2. On the side, heat ghee in a pan to make the
~1 tsp ghee tadka. Add the ginger, followed by the cumin seeds
~1 cup chopped vegetables of your choice and fennel seeds. Pour the tadka into the pressure
(peas, carrot, sweet potato) cooker and close the lid. Let it cook for 30-40 mins
(4 whistles)

Makes 3 servings
PANEER/TOFU BHURJI

Ingredients Instructions

~1/2 onion 1. Heat oil in a pan and temper the jeera. Add the
~1 tsp jeera or jeera powder onions and cook for about 2 minutes on low flame.
~100 gms paneer, grated (replace paneer Add the haldi, matar or capsicum and then the
with tofu) paneer into the pan. Cook for 2 minutes, season
~1 tsp haldi with salt and serve.
~1/2 tsp salt
~ 1 tsp olive oil or ghee
~50 gms matar or green capsicum

Makes 1 serving
GRILLED COTTAGE CHEESE/TOFU

Ingredients Instructions

~50 gms cottage cheese or tofu 1. Heat a pan, add the olive oil and then grill the
~1/2 tsp olive oil paneer on medium-high heat for 2 mins on each
~salt and pepper to taste side

2. Season with salt and pepper

Makes 1 serving
CHOLA OR RAJMA

Ingredients Instructions

~2 cups Kabuli channa (white Chola) or rajma 1. Drain the beans and transfer to a pressure cooker,
soaked overnight (soak extra to make cutlets) with 2 inches of water on top along with the bay leaf, big
~1 bay leaf and small elaichi and salt. Put on medium to high flame
~2 red chillies and cook for 4-5 whistles on high flame.
~2 big cardamoms 2. Take some cooked beans and set aside for dinner.
~1 small green cardamom Remove the whole spices and leave the rest of the beans
~2-inch ginger in its water.
~3 garlic cloves
~1 onion 3. Puree the ginger and garlic and keep aside. Add some
~2 tomatoes- pureed water if required. Puree the onion and add some water
~1 tsp jeera powder again if required. Keep aside.
~1 tsp dhaniya powder
~1/2 tsp garam masala 4. In a small pan heat the ghee, add the ginger and garlic
paste. Cook for 2 mins on low flame and just as the
~salt colour is about to turn, add the onion paste. Cook for
~2 cups water another 2 mins and then add the jeera, dhaniya and
~2 tbsps ghee garam masala. Increase the flame and after 30 secs add
the tomato puree. Cook for almost 5-6 mins of medium
to low flame till the tomato puree changes colour and it
Makes 2 servings starts to leave oil.

5. Then add this masala puree to the beans in the

pressure cooker and cook on low flame for about 15
mins. Add more water if required but keep pressing the
back of the kadchi to the pressure cooker so that the
beans "galo" with the gravy and you get a thick curry.
Add salt to taste.

6. Wash and rinse quinoa, cook in water for 15 mins on

medium to low flame.
INDIAN STYLE MARINATED CHICKEN OR FISH
Ingredients
~1 tsp olive oil
~1 piece skinless boneless chicken breasts
(180 gms) OR fish (Sole-120 gms)
~1⁄4 teaspoon salt
~2 medium cloves garlic
~One 1-inch piece fresh ginger
~1/2 teaspoon ground coriander
~1/2 teaspoon ground cumin
~1⁄4 teaspoon ground turmeric
~lemon wedge
~fresh coriander
Makes 1 serving
Instructions
1. Mince the garlic, peel and finely grate the ginger,
and place both into a small bowl (or blend in a
mixie). Add the rest of the spices and stir to
combine. Marinate the chicken of fish for 10
minutes along with salt.
2. Heat oil in a pan over medium-high flame. Add
the protein and cool for about 5 minutes per side.
Garnish with the lemon wedges and fresh
coriander.
CAULI RICE OR QUINOA

Ingredients Instructions

~1/3 cauliflower head 1. Grate the entire cauliflower head using a box
~1 tsp olive oil grater. Wash the cauliflower and keep aside on a
~salt and pepper to taste strainer. Or pulse in a blender until it resembles
~Fresh coriander for garnish rice.

~Boil quinoa (1/4 cup) and consume as rice 2. Heat some oil in a pan and then add the
cauliflower. Cook for 3-5 mins on medium flame.
YIELDS 1 CUP (depending on the size of the Season with salt and you can eat it as rice with any
cauliflower) curry.

3. You can alternatively boil quinoa and consume it

Makes 1 serving as rice.
RAGI AND OATS DOSA
Ingredients
~1 cup ragi flour
~1 cup rolled oats, powdered
~1/2 cup chopped onions
~2 tsp cumin powder
~salt to taste
~2 chopped green chillies
~1 tsp grated ginger
~water or buttermilk
Makes 4 servings
Instructions
1. Grind the oats in a mixie to make powdered
oats. Combine the ragi flour, oat flour, onion, chilli,
cumin and ginger in a bowl
2. Add water or buttermilk to the mixture to make
it thin and pourable.
3. Heat a flat tava on medium flame. Smear some
oil and pour a ladle of the batter. Cover with a lid
and cook until golden brown. Serve with dhania or
coconut chutney
EGG (ANDA) BHURJI

Ingredients Instructions

~1/2 onion, finely chopped 1. In a pan heat some oil, cook the onion until
~1/2 tomato, finely chopped (replace with translucent. Then add the tomato and cook further.
1/4 cup capsicum or matar)
~2 eggs, whites 2. Break the egg whites into a bowl, then add them
~1 tsp haldi to the pan, scramble them on low flame and
~1/2 tsp salt season with salt and haldi.
~1/2 tsp oil

Makes 1 servings
DAHI CHICKEN

Ingredients Instructions

~1 tsp ghee 1. Marinated the chicken in ginger, garlic, cumin

~100 gms chicken breast
~1⁄4 teaspoon salt
~2 medium cloves garlic, grated
~1-inch ginger, grated
~1/2 teaspoon ground coriander
~1/2 teaspoon ground cumin
~1/2 tsp haldi
~salt to taste
~2 tbsps dahi
~lemon wedge
~fresh coriander
powder, coriander powder, haldi, yoghurt and salt.
Set aside for 10 mins.
2. Heat oil in a pan over medium-high flame. Add
the protein along with any remaining marinade and
cook for about 5 minutes on each side or until it is
cooked through. Garnish with the lemon wedges
and fresh coriander.

Makes 1 servings
SPICY WHOLE BEAN (MOONG BEAN) SPROUTS
Ingredients
~3/4 cup whole moong dal sprouts
~1/3 an onion finely chopped
~slices of finely chopped tomato (1/3)
~1 tsb lemon juice
~salt to taste
Makes 1 servings
Instructions
1. In a cooking pan, take about 3/4th cup of
moong dal sprouts. Add a cup of water. Let it boil
for about 2-3 minutes. Meanwhile, chop about
1/3rd of the onion and tomato each. Put the boiled
sprouts in a mixing bowl and add a teaspoonful of
lemon juice. Add the chopped onion and tomato to
the sprouts and mix them well. Garnish with some
fresh cut coriander and serve.
OATS CHILLA

Ingredients Instructions

~1 cup oats, finely ground in a mixie
~1/4 cup besan
~salt to taste
~1 tsp haldi
~1 tsp jeera powder or ajwain
~1 cup vegetables of choice (grated
carrot/onion/dhaniya)
Makes 4 servings (1 serving is 2 chillas)
1. Combine the oats powder and besan along with
the jeera/ajwain, haldi and salt. Add the vegetables
if using. Add 1 cup water and mix well.
2. Heat a flat pan. Pour 1 ladle of the mixture on
the pan and spread very lightly. Cook on medium
flame, spread some ghee on the edges and cook
on both sides until golden brown.
BEETROOT ROTI

Ingredients Instructions

~1/4 cup grated raw beetroot 1. Combine the beetroot and atta to make a dough.
~1/4 cup whole wheat atta with chokar Add little water if required. Roll out a roti, use atta
for dusting.
Makes about 4 rotis, 1 serving is 1 roti 2. Cook on a tawa, do not use oil.
MORNING ROUTINE

Ingredients Instructions

YOU CAN CHOOSE ANY ONE FROM 1. Wake up by 9 am latest and drink a glass of
BELOW: warm water.

2. Have a 30 ml shot of amla juice OR aloe vera

AMLA JUICE (1 serving is 30 ml) juice OR 1 glass of petha juice.
~2 fresh amlaa's, washed and
chopped 3. You can have a cup of green tea, chai or coffee if
~10 ml water you usually do, try and avoid any sweetener but you
can use stevia, gud or jaggery if you need. A dash
~Blend in a mixie, strain and drink of any kind of milk in your caffeinated beverage is
okay.
Or you can consume the bottled juice
by Baidyanath or Patanjali 4. Try and go for a 1 hr walk before breakfast or
move around through the day to get a daily step
count of 10,000.
ALOE VERA JUICE (1 servng is 30 ml)
~3" stick fresh aloe vera (scrape out
the pulp)
~20 ml water
~Blend in a mixie and drink

Or you can consume the bottled juice

by Baidyanath or Patanjali
MAKHANA

Ingredients Instructions

~3 cups makhana 1. Heat the oil in a deep pan on medium flame.

~3 tbsps olive oil or GHEE Add the makhana and cook for 5-8 minutes,
~Salt to taste stirring continuously. Flip the bottom so that it
cooks evenly. Add salt to taste and keep aside.
Makes 3 servings Once it has cooled keep in an airtight container.
URAD DAAL

Ingredients Instructions

~1/2 cup whole urad daal, soaked overnight 1. Make sure the daal is soaked overnight. If you
~1 tbsp ghee have not soaked it you can use the split urad daal
~1-inch ginger instead of whole.
~4 cloves garlic
~2 tomatoes- pureed 2. Boil in double the amount of water in a pressure
~1 handful dry kasturi methi cooker- 4-5 whistles. Open the pressure cooker and
cook more on medium-low flame.

Makes 2 servings 3. Meanwhile, in a small pan add the ghee,

followed by the ginger and garlic. Cook for about a
minute until golden brown. Add the tomato puree
and cook on low flame for 2-4 minutes until the
colour changes and the water evaporates.

4. Add the Kasturi methi, shut off the gas and add
the tadka to the pressure cooker. Mix well with the
back of the ladle till some beans are mashed.
Serve hot.
KALA CHANNA CURRY

Ingredients Instructions

~1 cup kala channa soaked overnight (soak 1. Drain the beans and transfer to a pressure cooker,
extra to make hummus, use in a salad or to with 2 inches of water on top along with the bay leaf, big
make cutlets) and small elaichi and salt. Put on medium to high flame
and cook for 4-5 whistles on high flame.
~1 bay leaf
~1 red chilli 2. Take some cooked beans and keep them in a box,
~1 big cardamoms refrigerated. Remove the whole spices and leave the rest
~1 small green cardamom of the beans with the water on the stove.
~1-inch ginger
~2 garlic cloves 3. Puree the ginger and garlic and keep aside. Add some
~1 onion water if required. Puree the onion and add some water
~1 tomato- pureed again if required. Keep aside.
~1 tsp jeera powder
4. In a small pan heat the ghee, add the ginger and garlic
~1 tsp dhaniya powder paste. Cook for 2 mins on low flame and just as the
~1/2 tsp garam masala colour is about to turn, add the onion paste. Cook for
~salt another 2 mins and then add the jeera, dhaniya and
~2 cups water garam masala. Increase the flame and after 30 secs add
~1/2 tbsp ghee the tomato puree. Cook for almost 5-6 mins of medium
to low flame till the tomato puree changes colour and it
starts to leave oil.
Makes 2 servings
5. Then add this masala puree to the beans in the
pressure cooker and cook on low flame for about 15
mins. Add more water if required but keep pressing the
back of the kadchi to the pressure cooker so that the
beans "galo" with the gravy and you get a thick curry.
Add salt to taste.
RAW LENTIL SALAD

Ingredients Instructions

~1/4 cup whole moong dal sprouts
~1/4 cup split moong daal, soaked for 1-2 hrs
and then drained
~1/3 an onion finely chopped
~1/2 cucumber, chopped
~1/3 tomato, chopped
~Handful of fresh coriander
~1 tsb lemon juice
~1/2 tsp salt or kala namak
Makes 1 serving
1. Combine the sprouts and daal in a bowl or you
can boil both in double the amount of water for 5
minutes in case you don't want to eat raw food.
2. Meanwhile, chop the onion, cucumber and
tomato each.
3. Put the sprouts and daal in a mixing bowl and
add a teaspoonful of lemon juice and salt. Add the
chopped onion and tomato and mix well. Garnish
with some fresh cut coriander and serve.
AVOCADO CHOCOLATE MOUSSE

Ingredients Instructions

~1/4 cup cocoa powder 1. Blend everything in a blender until smooth.

~1/4 cup honey or 2 dates.
~1 over-ripe avocado 3. Chill mixture in serving bowls for half an hour.
~1 tsp vanilla extract Enjoy!
~3 tbsp milk of your choice

Makes 1 serving
ROASTED CAULIFLOWER

Ingredients Instructions

~1 cauliflower head, cut into same size florets
~2 garlic cloves, chopped
~2 tablespoons extra-virgin olive oil
~1 teaspoon cumin
~1 teaspoon paprika
~1/2 teaspoon turmeric
~1/4 teaspoon red pepper flakes
~1 teaspoon salt
~1/2 teaspoon ground black pepper
1. preheat oven to 200*C degrees F. In a large
bowl, mix the cauliflower and garlic with the olive
oil, cumin, paprika, turmeric, red pepper flakes,
salt, and black pepper.
2. Line a large baking sheet with silver foil, then
place the cauliflower in a single layer on the baking
sheet. Roast for 25-35 minutes or until the
cauliflower is tender and browned, stirring once.

Makes 2 servings
GREEN CHUTNEY

Ingredients Instructions

~100 gms fresh coriander 1. Place all the ingredients in a blender and mix
~40 gms fresh mint (optional) until smooth. Add some water if required.
~1-inch ginger
~2 garlic cloves 2. Store in a glass jar in a fridge for up to 4 days.
~1 small green chilli (optional)
~Juice of 1 lemon
~salt to taste

1 serving is 1 tbsp
VEGAN CASHEW DIP

Ingredients Instructions

~1 cup cashews, soaked in warm water for 2 1. Drain the water from the cashews and blend into
hours a smooth paste in a high-speed blender. Add the
~1–2 cloves garlic garlic and seasoning. Add more water in case
~1 tsp chilli flakes or oregano required.
~1 teaspoon salt
2. Store in the fridge for up to 2 days.
1 serving is 1 tbsp
VEGETABLE TIKKI

Ingredients Instructions

~1/8 cup carrot, chopped
~1/8 cup peas
~1/8 cup broccoli or cauliflower, chopped
~1/8 cup capsicum or any other seasonal
green vegetable
~1 tbsp coriander leaves
~2 garlic cloves
~2 tbsps flaxseed powder, extra for dusting
~1/2 tsp salt
1. Blitz the vegetables, garlic, coriander and salt in
a blender. Take it out in a bowl, add half the
flaxseed powder to it and shape 4 cutlets.
2. Heat a non-stick pan and cook the cutlets on
medium flame. Press them down to cook well,
about 4 minutes on each side.
3. DO NOT USE OIL

NOTE- Make flaxseed powder by grinding flax

seeds in the mixie.

Makes 1 serving = 4-5 cutlets

STIR FRY VEGETABLES

Ingredients Instructions

~1 tsp olive oil
~2 cloves garlic, chopped
~ 50 gms beans, washed and chopped
~1 small broccoli head, cut into florets
~1 tsp salt
~1 tbsp mixed seeds (pumpkin seed, sesame
seeds, flax seeds)
1. Heat a pan over high heat. Add the oil, garlic and
stir-fry for about 30 seconds. Add the broccoli and
beans and stir for 4-5 minutes, or until soft and
slightly coloured. Remove from the pan. Season
with salt and garnish with mixed seeds.

Make 2 servings
THAI PAPAYA SALAD

Ingredients Instructions

~1/2 cup grated raw papaya
~1/2 cup grated carrot
~1/2 cup raw sprouts (optional)
~handful of fresh coriander
~handful of crushed peanuts
1. Combine the ingredients under 'dressing'
2. Mix the grated carrot, raw papaya and the
dressing. Garnish with peanuts and coriander.

DRESSING
~2 tbsps sweet chilli sauce
~1 tbsp soya sauce
~juice of 1/2 lemon
~1 tsp salt or fish sauce

Make 2 servings
ZOODLES WITH CHICKEN

Ingredients Instructions

~1 medium-large green zucchini 1. Use a spiral vegetable slicer or cut the zucchini
~1 tbsp olive oil lengthwise into thin long slices. Make the slices flat
~1 tbsp chopped garlic and cut into long thin noodles. Keep aside.
~2 tbsps chopped spring onions
~Salt to taste 2. Place the basil, walnuts, cheese, garlic, pepper,
~100 gms skinless chicken breast olive oil and 1/4 teaspoon salt in a small mixie and
blend until smooth. Add a little extra olive oil if
PESTO needed
~2 cups packed fresh basil leaves- keep some
aside 3. Heat 1 tablespoon oil in a pan over medium-high
~1 cup roughly chopped spring onion (only heat. Add the garlic and cook for 1 minute until
green) light golden brown, add the spring onions. Add the
~¼ cup walnuts chicken and cook for 2-5 minutes on low flame.
~1/2 cup extra-virgin olive oil Once the chicken is done from outside add in the
~4 large clove garlic zoodles and 2 tbsps of pesto and salt to taste. Add
~½ teaspoon ground pepper the egg and toss for about 2 minutes and once the
~1 tsp salt chicken is cooked take off and garnish with fresh
basil.

You can replace zucchini pasta with 50 gms of

grain free pasta

Make 1 serving
PROTEIN CUTLET
Ingredients
~1 hard-boiled egg~
1/2 cup seasonal green vegetable of your
choice (capsicum, spinach, broccoli)
~1 tbsp coriander leaves
~2 garlic cloves, grated
~2 tbsps flaxseed powder, extra for dusting
~1/2 tsp salt
NOTE- Make flaxseed powder by grinding flax
seeds in the mixie.
Makes 1 serving = 4-5 cutlets
Instructions
1. Mash the boiled egg, chop the vegetables or blitz
it in the mixie and combine it with garlic, salt and
half the flaxseed powder. Combine well and shape
4-5 cutlets.
2. Heat a non-stick pan and cook the cutlets on
medium flame. Press them down to cook well,
about 4 minutes on each side.
3. DO NOT USE OIL
COTTAGE CHEESE IN MUSHROOM SAUCE

Ingredients Instructions

~50 gms paneer (cottage cheese) 1. Heat oil in a pan, cook the paneer on medium
~1 tsp olive oil flame, season with salt and pepper.
~salt and pepper to taste
2. Once cooked, transfer to a chopping board and
MUSHROOM SAUCE cut into cubes
~1 tbsp olive oil
~1 tbsp flour (maida) MUSHROOM SAUCE
~1/2 cup sliced mushroom
~1/4 cup milk 1. In a pan, add the olive oil followed by the flour.
~salt to taste Brown the mixture until golden on low flame. Add
the milk and stir well. Add in the mushroom and
cook on low flame till the mushrooms reduce in
Makes 1 serving size and leave their own water. Season with salt.

2. Pour the sauce on top of the paneer and garnish

with any herb of your choice (rosemary would taste
great!)
CHICKEN IN MUSHROOM SAUCE

Ingredients Instructions

~100 gms chicken breast 1. Rub salt and pepper on the chicken breast. Heat
~1 tsp olive oil oil in a pan, place the chicken breast and cook on
~salt and pepper to taste low flame for 4 minutes on each side.

MUSHROOM SAUCE 2. Once cooked, transfer to a chopping board and

~1 tbsp olive oil cut into bite-size pieces.
~1 tbsp flour (maida)
~1/2 cup sliced mushroom MUSHROOM SAUCE
~1/4 cup milk
~salt to taste 1. In a pan, add the olive oil followed by the flour.
Brown the mixture until golden on low flame. Add
the milk and stir well. Add in the mushroom and
Makes 1 serving cook on low flame till the mushrooms reduce in
size and leave their own water. Season with salt.

2. Pour the sauce on top of the chicken and garnish

with any herb of your choice (rosemary would taste
great!)
CHAAS

Ingredients Instructions

~1/2 cup low-fat dahi or homemade coconut 1. Blend everything in a mixie and enjoy with your
milk lunch!
~1 cup water
~1 tsp kala namak
~1/2 tsp salt
~1/2 tsp pepper
~1 tbsp fresh mint (optional)

Makes 1 serving
MILET UPMA

Ingredients Instructions

~1/4 cup foxtail millet, barnyard or daliya 1. Dry roast the mustard and cumin seeds in a pan,
~1/4 cup peas or beans followed by the ginger. Add the curry leaves and
~1/4 cup carrot, chopped then the vegetables.
~1 tbsp freshly chopped coriander
~1 tsp mustard seeds 2. Cook for 1 minute and then add 2 cups of water
~1 tsp cumin seeds and the millet. Boil for about 10-15 minutes or until
~1-inch garlic, grated the grains are cooked.
~handful of fresh curry leaves
~salt to taste 3. Cook till the water evaporates. Switch off the
Juice of 1/2 lemon flame and season with lemon juice and salt.
Garnish with fresh coriander.

Makes 1 serving
CURD RICE

Ingredients Instructions

~100 gms over cooked brown rice 1. Combine the rice and yoghurt in a bowl and mix
~100 gms yoghurt well with the salt.
~salt to taste
~1 red chilli 2. Heat ghee in a small pan, add the mustard
~1 tbsp washed and soaked channa daal seeds. Turn to low flame and when they start
~1 tsp black mustard seeds crackling add the channa daal.
~1 pinch hing
~curry leaves 3. Add the curry leaves, red chilli and the hing.
~1/2 tsp ghee Switch off the flame and pour on top of the curd
rice. Serve cold.

Makes 1 serving
SWEET POTATO WITH GUACAMOLE

Ingredients Instructions

~1 small sweet potato, washed 1. Preheat your oven to 200*C and bake the sweet
~1/4 ripe avocado potato for 40-45 mins. Alternatively, boil the sweet
~1/3 cup red kidney beans (soaked overnight potato in a pressure cooker for 3 whistles or until
and boiled) (optional) tender
~1/2 small onion, chopped
~1 tsp coriander powder 2. Mash the avocado with a fork, add the onion,
~juice of 1 lemon coriander powder, lemon juice, salt, fresh coriander
~1 tsp salt and kidney beans if using.
~fresh coriander, chopped
3. Peel the sweet potato and slice it in half. If the
sweet potato is big then only consume half.
Makes 1 serving
4. Add the mixture on top of the sweet potato and
serve with a lemon wedge.
PANEER TIKKA ROLL

Ingredients Instructions

~50 gms paneer, cut into big cubes 1. In a mixie blend all the ingredients under
~1/2 onion, cut into cubes marinade until smooth,, pour into a bowl (Keep
~1/2 green capsicum, cut into cubes some aside as chutney). Add the paneer, onion and
~1/4 cup whole wheat atta or any other atta capsicum into the marinade and let it sit for 10
of your choice except maida. mins in the fridge.
~1/2 tbsp ghee
2. Add water to the atta and make a dough (you
MARINADE can add ajwain to the dough). Roll out 1 thickish
~fresh coriander (stems included), 1 handful roti and cook on a flat tawa. Add 1/2 tsp of ghee
~fresh mint, 1 handful between both sides to make it crispy.
~1-inch ginger
~1 tsp chaat masala 3. Meanwhile, grill the paneer, onion and capsicum
~1 green chilli in ghee on high flame. Let it become nice and
~1 tbsp dahi brown.
~salt to taste
4. Assemble the role and enjoy!

Makes 1 serving = 1 roll

EGG KATHI ROLL

Ingredients Instructions

~2 egg whites 1. Add water to the atta and make a dough, roll 1
~1/2 onion, cut into strips thickish roti and cook on a flat tawa. Add 1/2 tbsp
~1/2 green capsicum, cut into strips of ghee between both sides to make it crispy.
~1/2 carrot, grated
~1/4 cup whole wheat atta or any other whole 2. Beat the egg whites in a bowl, add the green
atta of your choice chilli and season with salt and pepper. Once the
~1/2 tbsp ghee roti is half done pour the egg mixture on one side
~fresh coriander to make the egg roll.
~1 green chilli
~salt and pepper to taste 3. Flip the parantha to cook the egg, once it's done
put it on a plate, egg facing up. Place the onion,
capsicum, carrot and fresh coriander in the centre
Makes 1 serving = 1 roll and make a roll.

4. Enjoy with hari chutney!

CHICKEN ROLL

Ingredients Instructions

~100 gms chicken breast, cut 1. In a mixie blend all the ingredients under
~1/2 onion, cut into cubes marinade until smooth, pour into a bowl (keep
~1/2 green capsicum, cut into cubes some aside as chutney). Add the chicken, onion
~1/2 cup whole wheat atta or any other atta and capsicum into the marinade and let it sit for 10
of your choice except maida. mins in the fridge.
~1/2 tbsp ghee
2. Grill the chicken, onion and capsicum in 1/4
MARINADE tbsp ghee on medium/low flame until the chicken
~fresh coriander (stems included), 1 handful is cooked.
~fresh mint, 1 handful
~1-inch ginger 3. Add water to the atta and make a dough (you
~1 tsp chaat masala can add ajwain to the dough). Roll out 1 thickish
~1 green chilli roti and cook on a flat tawa. Add 1/4 tbsp of ghee
~1 tbsp dahi between both sides to make it crispy.
~salt to taste
4. Assemble the roll by stuffing the filling in the roti
Makes 1 serving = 1 roll and enjoy with chutney.
ZUCCHINI BOATS NV

Ingredients Instructions

~1 large zucchini cut lengthwise to make two 1. Once you've sliced your zucchini perfectly, scoop
equal halves the inside using a spoon to make it hollow. You can
~1/2 onion, chopped also use a pairing knife to cut the desired shape
~50 gms minced chicken or chicken chunks and then scoop out the pulp with a spoon.
(you can alternatively use lean beef or
mutton) 2. Finely chop the pulp and keep it aside. Heat a
~salt, oregano and chilli flakes for seasoning pan and cook the onions until translucent. Add
~1 tomato, pureed meat of your choice, followed by the zucchini and
~salt to taste tomato puree. Cook until the meat is 80% cooked.
~1 tsp olive oil
~10 gms grated cheese 3. Season the mixture with herbs, salt and pepper
and stuff the filling into the boats. If you have extra
filling left you can put it into a glass dish and bake
Makes 1 serving it alongside. Grate the cheese on top.

4. Heat your oven to 180 *C or switch on the grill.

Lightly grease a baking tray and place the boats on
it. Bake for 10-15 minutes

5. Garnish with any fresh herb of your choice and

eat straight out of the oven!
ZUCCHINI BOATS V

Ingredients Instructions

~1 large green zucchini cut lengthwise to 1. Once you've sliced your zucchini perfectly, scoop
make two equal halves the inside using a spoon to make it hollow. You can
~1/2 onion, chopped also use a pairing knife to cut the desired shape
~1/2 cup chopped vegetables of your choice and then scoop out the pulp with a spoon.
(mushroom, peppers, corn)
~salt, oregano and chilli flakes for seasoning 2. Finely chop the pulp and keep it aside. Heat a
~1 tomato, pureed pan and cook the onions until translucent. Add the
~salt to taste vegetables including the zucchini pulp and tomato
~1 tsp olive oil puree. Cook for 2 minutes.
~20 gms grated paneer
3. Season the mixture with herbs, salt and pepper
and stuff the filling into the boats. If you have extra
Makes 1 serving filling left you can put it into a glass dish and bake
it alongside. Sprinkle the grated paneer on top.

4. Heat your oven to 180 *C or switch on the grill.

Lightly grease a baking tray and place the boats on
it. Bake for 10-15 minutes

5. Garnish with any fresh herb of your choice and

eat straight out of the oven!
SALMON FILET WITH ASPARAGUS
Ingredients
~100 gms salmon filet (use any other fish like
snapper, tilapia or sole if you cannot get
salmon)
~1 tbsp olive oil
~50 gms asparagus (5-6 sticks) or 50 gms
snow peas (you can use french beans in case
you can't get either)
~salt and pepper to taste
~1/2 lemon
~2 cloves garlic, finely chopped
~1 tbsp fresh herb like rosemary, thyme or
fennel
Makes 1 serving
Instructions
1. Heat 1/2 tbsp oil in a flat pan. If you're using
asparagus then make sure to peel the bottom end
with a carrot peeler. Once the pan starts flaming,
cook the asparagus/snow peas or beans on high
heat for 1-2 mins until it gets some colour. Season
with salt. Keep aside on a plate.
2. In the same pan heat the remaining oil and add
the garlic on low flame. Turn to full flame and place
the fish filet in the centre of the pan (skin down).
Cook for 1-2 minutes on each side, season with salt
and lemon juice and place on top of the greens.
Garnish with fresh herbs and eat hot.
BAKED ALMOND CRUSTED FISH WITH SPINACH
Ingredients
~100 gms fish filet (sole/ halibut)
~1/4 cup almond or 1 handful
~1 tsp dried herb of your choice
~1 tbsp dijon mustard
~Juice of 1 lemon
~1 tsp olive oil
~salt and pepper to taste
~200 gms spinach leaves, washed
Makes 1 serving
Instructions
1. Preheat the oven to 180*C.
2. Place the almonds, salt and pepper and dried
herbs in a small blender. Slightly pulse it to create
a crumb. (you can alternatively use almond flour)
3. Lightly season the fish filet with salt and pepper.
Coat the top with mustard and press the almond
mixture on top of the mustard.
4. Slightly grease your baking tray and add the fish
on top. Bake for 7-9 minutes, depending on the
thickness of the filet.
5. In a flat pan heat 1 tsp of olive oil, cook the
garlic until golden brown and add the spinach and
cook until it wilts. Season with salt and lemon.
6. Place the spinach on a plate, followed by the
almond crusted fish on top. Season with any herb
of your choice or simply lemon and enjoy!
VEGETABLE DALIYA

Ingredients Instructions

~1/4 cup daliya or bulgar wheat or oats 1. Wash the daliya 2-3 times in water and strain.
~1 cup chopped vegetables of your choice
(carrot, peas, cauliflower, capsicum) 2. In a pot, heat the ghee, add the ginger and
~1 tsp cumin seeds garlic, cook until golden, add the cumin seeds.
~1 inch ginger
~1 garlic clove 3. Add the vegetables and the daliya along with the
~pinch of haldi haldi and water. Cover the pot and let it cook for
~salt to taste 10-15 mins on low heat until the vegetables and
~fresh coriander and lemon for garnishing grains are cooked. Stir occasionally and add more
~1 cup water water if required.
~1/2 tsp ghee
4. Once you open it, give it a gentle stir with a fork,
season with salt, lemon and garnish with fresh
Makes 1 serving coriander.
ASH GOURD (SAFED PETHA) JUICE

Ingredients Instructions

~100 gms peeled and chopped ash gourd 1. Blend the ash gourd with coconut water in a
~200 ml coconut water or water mixie.

Makes 1 serving 2. Strain through a muslin cloth to remove the pulp.

Pour in a glass and enjoy.
CHICKPEA AND COTTAGE CHEESE SALAD

Ingredients Instructions

~1 cup soaked and cooked chickpeas 1. Combine the chickpeas, paneer, cucumber and
~50 gms paneer, cut into cubes pomegranate in a bowl
~1 cucumber, cut into cubes
~1/4 cup cubes celery (optional) 2. Mix together the lemon and salt. Pour over the
~1 tbsp pomegranate salad. Sprinkle peanuts on top and garnish with
~1 tsp salt coriander
~Juice of 1 lemon
~Handful of peanuts or makhana
~Fresh coriander for garnishing

Makes 1 serving
SPINACH AND CORN BAKE

Ingredients Instructions

~200 gms spinach, washed 1. Add the washed spinach to a big pot along with
~1/2 cup corn kernels (can replace with sliced the ginger. Cover the lid and let it steam for 3-5
button mushroom) mins until the leaves wilt. Transfer to a mixie and
~2 garlic cloves puree until smooth.
~1-inch garlic
~1/2 tsp olive oil 2. In a flat pan, heat oil and cook the garlic until
~50 gms grated paneer golden brown. Add the spinach puree and corn,
~10 gms grated cheese cook for about 5 mins. Season with salt and
paprika if you want to make it a little spicy.

Makes 1 serving 3. Transfer to a flat pyrex (glass) dish, sprinkle the

grated paneer and cheese on top and bake/grill in
the oven at 180*C until the top turns golden
brown. (6-8 mins)
TUNA CUCUMBER SUSHI

Ingredients Instructions

~1 cucumber 1. Cut the cucumber into roundels, 2" thick. Use a

~1/4 cup canned tuna pairing knife and cut the inner pulp, scoop it out
~1 tsp mustard with a spoon so you get a hollow ring.
~1 tbsp yoghurt
~salt and pepper to taste 2. Chop the cucumber and mix with the tuna along
with the mustard, salt and yoghurt. You can add
chopped capers or olive if you want. Scoop the
Makes 1 serving filling into the cucumber cups and enjoy.
OVERNIGHT OATS

Ingredients Instructions

~1/3 cup rolled oats 1. Combine all the ingredients except the fruit in a
~1 cup almond milk or low-fat yoghurt jar with a lid, give it a stir and store in the fridge
~1 tbsp chia seeds overnight (or 2 hrs).
~1 tbsp honey
~1/2 tbsp peanut butter (optional) 2. Mix it and top with fruit of choice. You can even
~1 fruit of your choice (strawberries/ add 1 tbsp of anything crunchy on top (think
blueberries/ banana) granola, pumpkin seeds, almonds)

Makes 1 serving
PROTEIN BALLS

Ingredients Instructions

~1 cup rolled oats
~1/2 cup smooth peanut butter or almond
butter
~2 scoops protein powder
~1 tbsp chia seeds or hemp seeds
~1 tbsp flax seeds
~1 tsp cinnamon powder
~1/3 cup mixed add-ons of your choice
(almonds, peanuts, walnuts, chocolate chips
or cocoa nibs, raisins, dried cranberries)
~2 dates
1. Blitz the dates with the nut butter in a mixie.
Take it out in a mixing bowl and combine with the
rest of the ingredients. Combine really well so that
there are no clumps.
2. Roll into balls using your hands. Set in a
container with a lid on in the fridge for at least 30
minutes. you can store them for 3 weeks.

1 serving is 2 bites
CRISPY KALE/SPINACH CHIPS

Ingredients Instructions

~1 bunch spinach or kale 1. Preheat the oven to 180*C or 350*F. Line 2

~1 tbsp olive oil baking trays with parchment paper or foil. (use a
~1 tsp salt cookie sheet if you have one)

2. Remove the stem of the spinach or kale and tear

1 serving is 1 cup the leaves into bite-size pieces. Thoroughly wash
and dry them. (the drier the leaves are the crispier
the chips will be). You can leave them on a tray in
the sun to dry further.

3. Season the leaves with olive oil and salt in a

bowl. Make sure each leaf is coated well, use your
fingers for this.

4. Place each leaf on the baking sheet. Don't

overcrowd the leaves.

5. Bake for 10-15 mins or until the edges turn

brown and crispy. You can season with paprika
once they're baked.

6. Wait for them to cool completely and then store

them in an airtight container in the fridge.
ROASTED CHICKPEAS

Ingredients Instructions

~2 cup chickpeas (safed kabuli chola)
~2 tbsps olive oil
~1 tsp red chilli powder or paprika
~1 tsp salt
~1 tsp garlic powder (optional)
Makes 3 cups
1 serving is 1/2 cup
1. Soak the chickpeas overnight or for 4 hours. Boil
them in a pressure cooker in double the amount of
water for 4 whistles.
2. Drain the water, line a tray with a towel or muslin
cloth and place the chickpeas on it to dry. You can
either place this tray outside to dry under the sun,
under the fan or place them in a closed over.

3. The drier the chickpeas are, the more crispy they

will become. Preheat the oven to 180*C. Place the
dried chickpeas on a baking tray and drizzle with
olive oil, season with salt.

4. Let them roast for 25 mins. Take them out and

add the rest of the seasoning. Roast for a final 10
minutes.

5. Once they cool, place them in an airtight

container in the fridge for up to 10 days.
ALMOND BUTTER

Ingredients Instructions

~2 cups almonds 1. Heat your oven to 180*C

~1 tsp salt
2. Spread the almonds on a pan and dry roast them
for 10-15 mins, stirring after 10.
1 serving is 1 tbsp
3. Alternatively, roast the almonds in a flat pan on
the stove for 5-8 minutes or until they get some
colour and the skin starts cracking. Keep stirring to
avoid one side getting burnt.

4. Once the nuts have cooled a bit add them to a

mixie and blend, stopping and scraping the sides,
until smooth and creamy. Be patient as this may
take some time. Season with salt.

5. Put in an airtight container and store it in the

fridge.
CHICKEN SANDWICH

Ingredients Instructions

~100 gms chicken breast 1. Rub salt and pepper on the chicken breast. Heat
~2 slices of whole wheat oil on a pan and cook the chicken breast for 5
bread/sourdough/gluten-free bread minutes on each side on a low flame. Alternatively,
~1/2 tomato or cucumber or both! use frozen smoked chicken breast (green chick),
~2 big leaves of iceberg lettuce (or any other defrost in the microwave.
salad leaf)
~salt and pepper to taste 2. Cut the chicken breast into half so you have 2
~1 tbsp mustard thin breasts.
~1 tbsp hummus or pesto
~1 tsp olive oil 3. Slightly toast your toast and apply mustard on
one side and pesto/hummus on the other. Put the
lettuce, followed by the tomato or cucumber and
Makes 1 serving then the chicken breast. Close the sandwich and
enjoy.

4. If you have a sandwich maker or toastie at home

you can grill the sandwich.
MUESLI WITH YOGHURT

Ingredients Instructions

~100 gms granola or muesli (please only use 1. Combine the muesli or granola with the yoghurt
the brands mentioned) or milk and sprinkle fresh fruit on top.
~50 gms yoghurt or plant-based milk
~1 cup fresh fruit of your choice

Makes 1 serving
PARWAL/TINDORA SABZI

Ingredients Instructions

~250 gms tindora, cut into roundels
~1 tsp ghee or olive oil
~1 pinch hing
~1 tsp whole jeera
~1 tsp haldi
~1 tsp dhaniya powder
~salt to taste
~fresh coriander to garnish
1. Heat oil/ghee in a pan, turn to low flame and
add the jeera, let it crackle a bit and then add the
dhaniya powder. Stir it a bit and add the hing
followed by the chopped vegetable.
2. Cover with a lid and let it cook for 8-10 mins,
stirring occasionally. Towards the end, stir in the
haldi and salt to taste. Garnish with coriander and
serve hot.

Makes 2 servings
PANEER BHURJI

Ingredients Instructions

~1/2 onion
~1 tsp jeera or jeera powder
~30 gms paneer, grated
~1 tsp haldi
~1/2 tsp salt
~ 1 tsp olive oil or ghee
~50 gms peas or green capsicum
1. Heat oil in a pan and temper the jeera. Add the
onions and cook for about 2 minutes on low flame.
Add the haldi, matar or capsicum and then the
paneer into the pan. Cook for 2 minutes, season
with salt and serve.

Makes 1 serving
FRUIT

Ingredients Instructions

~1 apple 1 serving is 1 cup = 120 gms

OR
~1 cup papaya
OR
~100 gms anaar
OR
~120 gms cherries
OR
~1 cup strawberries or blueberries
COCONUT CHUTNEY
Ingredients
~1 cup fresh grated coconut
~1 tbsp water
~1 tsp mustard seeds
~Handful fresh curry leaves
~1 green chilli
~salt to taste
~Juice of 1/2 lemon
1 serving is 1 tbsp
Instructions
1. Blend the coconut in the mixie with salt, lemon
juice and the green chilli. Add some water if
required.
2. In a small pan, dry roast the mustard seeds until
fragrant. Wash the curry leaves and add them to
the pan. Switch off the flame and put the tadka
over the chutney.
SMOOTHIE PROTEIN BOWL

Ingredients Instructions

~1/2 cup yoghurt (100 gms) or almond milk
~1 scoop protein powder (omit if not using)
~1-2 dates, chopped
~1 small banana (peeled, chopped and frozen
for 30 mins)
~1 date
~2 tbsp granola or seeds
~50 gms strawberries/blueberries
1. Blend the yoghurt/almond milk, protein powder,
banana, date and half the berries in a high-speed
blender. If you want it slightly thinner then add
water.
2. Pour into a bowl and sprinkle granola/seeds,
remaining fruit on top.

Makes 1 serving
TERIYAKI PANEER

Ingredients Instructions

~100 gms paneer
~1 tablespoon olive oil, divided
~1 onion, sliced thinly
~1 broccoli crown, chopped
~¼ cup water
~1/2 cup chopped french beans or edamame
~1/2 cup teriyaki Sauce OR half oyster and
half soy OR black bean sauce
~1/2 cup cooked quinoa
~1/4 cup chopped green onion- keep the
greens aside
~Sesame seeds
Makes 1 serving
1. Slice the paneer into bite-size pieces and set
aside.
2. Heat a wok or non-stick skillet over high heat.
Add 1/2 the oil to the wok. When the oil ripples,
add the paneer and cook for 3-4 minutes until it’s
crisp and golden underneath then turn with tongs
and brown the other side. Transfer to a plate lined
with paper towels.
3. Heat the remaining oil in the wok and add the
onion. Stir fry for 2-3 minutes then add the broccoli
and carefully pour in ¼ cup water, watching so it
doesn’t splatter. Stir fry until the broccoli is crisp-
tender, 2-3 minutes. Pour in the teriyaki sauce, add
the beans and paneer to the wok, and stir fry,
cooking for 3-4 more minutes.

4. Top with green onion and sesame seeds and

serve over quinoa.
METHI ALOO

Ingredients Instructions

~200 gms methi, washed and roughly 1. In a pan, heat half the oil and lightly fry the
chopped potato. Cook until it gets some colour and keep
~50 gms potato, cut into cubes aside.
~1/2 onion, chopped
~1 inch ginger 2. In the remaining oil add the ginger, followed by
~1 tsp cumin powder the onion. Turn on low flame till it leaves some
~1 tsp coriander powder water.
~1/2 tsp haldi
~salt to taste 3. Add the methi leaves to the pan and cook on low
~1/2 tbsp ghee flame till the leaves leave their own water and
reduce in size. Add the potato and onion followed
by the spices (cumin, coriander, haldi and salt to
Makes 2 servings taste)
CHOCOLATE PROTEIN SMOOTHIE BOWL

Ingredients Instructions

~1 scoop (20 gms) protein powder 1. Blend everything together except the chia seeds
~1-2 dates, soaked in warm water and then and cocoa nibs.
chopped
~1 banana (peeled, chopped and frozen for 2. Pour into a bowl and top with chia seeds, cocoa
30 mins) nibs and another 1/2 banana (optional)
~1 tbsp chia seeds
~1 tbsp cocoa powder
~Sprinkle of cocoa nibs or granola
~1 tbsp homemade peanut butter
~1/2 cup water or plant-based milk

Makes 1 serving
VEG BURRITO

Ingredients Instructions

~30 gms paneer, cubes
~30 gms boiled chickpeas or kidney beans
~1 tsp extra virgin olive oil
~3 garlic cloves
~1 diced sweet onion
~1/4 cup sliced mushrooms
~1/4 cup sliced bell peppers
~2 tbsp minced fresh parsley
~2 tbsp basil
~1-1.5 tbsp fresh lemon juice
~1/4 cup hung curd
~3/4 tsp kosher salt (or to taste) + black
pepper
~1 whole wheat tortilla wrap
1. In a large skillet, heat 1 tsp oil over medium
heat. Sauté garlic and onion for a few minutes over
medium heat. Add in the peppers and mushrooms
and sauté for 5 minutes, reducing heat if necessary
and stirring frequently so it doesn’t stick to the
bottom.
2. Add the paneer, fresh herbs, lemon juice, and
season with salt and pepper to taste. Cook for 1
more minute
3. Heat the wrap on a tava. To assemble first put
the hung curd dip and place the mixture on top.
Add some more fresh herbs, wrap and enjoy!

Makes 1 serving
GREEN PROTEIN SMOOTHIE

Ingredients Instructions

~2 cups raw baby spinach 1. Blend everything in a high-speed blender except

~2 cups coconut water the pumpkin and flax seeds. Pour your smoothie
~1 banana or 1/2 avocado into a glass and top with the seeds
~1 tsp spirulina/wheatgrass or moringa
powder
~20 gm protein powder
~2 tsp flax seeds
~1 tsp pumpkin seed

Makes 1 serving
SAUTEED SPINACH AND MUSHROOM

Ingredients Instructions
Ingredients Instructions
~100 gms spinach, washed and roughly 1. Heat a pan and add the oil. Saute the garlic till
chopped
~1 tsp salt golden brown. Add the mushroom and cook on low
~100
~½ cup gms button
or 80 gmsmushrooms, cut in cubes
boiled chickpeas flame until it starts leaving its water. Just then add
(consume
~½ cup or the stem)grated paneer
60 gms the spinach and stir well until it wilts.
~4
~1 garlic cloves,
tsp Olive oil chopped
~1 tsp olive oil
cup gluten-free Breadcrumbs, (optional) 2. Season with salt and then add the vinegar. Mix
~salt to season well and serve.
~1/2 tbsp balsamic vinegar or apple cider
vinegar
1 serving is 2 bites

Makes 2 servings
DAHI
Ingredients Instructions
Ingredients Instructions
1. Drain the rajma and transfer to a pressure cooker,
~2 cups rajma soaked overnight (use the
small rajma and dahi
soak(homemade
extra to make with 2 inches on water on top along with the bay leaf, big
~1/2 cup lowfat or cutlets)
store- and small elaichi and salt. Put on medium to hight flame
~1 bay
bought )leaf and cook for 4-5 whistles on high flame.
~2 red chillies
~2 big cardamoms 2. Take some cooked rajma and set aside for dinner.
~1 small green cardamom Remove the whole spices and leave the rest of the rajma
~2 inch1ginger
Makes serving in its water.
~3 garlic cloves
~1 onion 3. Puree the ginger and garlic and keep aside. Add some
~2 tomatoes- puree water if required. Puree the onion and add some water
~1 tsp jeera powder again if required. Keep aside
~1 tsp dhaniya powder 4. In a small pan heat the ghee, add the ginger and garlic
~1/2 tsp garam masala paste. Cook for 2 mins on low flame and just as the
~salt colour is about to turn add the onion paste. Cook for
~1/2 cup quinoa or black rice another 2 mins and then add the jeera, dhaniya and
~2 cups water garam masala. Increase the flame and after 30 secs add
~2 tbsps ghee the tomato puree. Cook for almost 5-6 mins of medium
to low flame till the tomato pree changes colour and it
starts to leave oil.

5. Then add this masala puree to the rajma in the

Makes 2 servings pressure cooker and cook on low flame for about 15
mins. Add more water if required but keep pressing the
back of the kadchi to the pressure cooker so that the
beans "galo" with the gravy and you get a thick rajma
curry. Add salt to taste.

6. Wash and rinse quinoa or black rice and cook in water

for 15 mins on medium to low flame. Once it's done,
drain and eat as rice with the rajma.
VEG PANCAKES
Ingredients
~1/4 cup oats, ground in the mixie
~2 tbsps whey (dahi paani) OR use plant-
based milk if vegan
~1 tbsp organic honey or maple syrup
~1/2 cup fresh strawberries
Makes 1 serving = 2-3 thin pancakes
Instructions
1. Grind the oats in a mixie to make oats flour, salt
and mix well. The consistency should be a thick
liquid.
(VEGANS USE ALMOND OR SOY MILK)
2. Heat a small pan and add 1 tsp of oil. Pour 1
ladle of the mixture on the pan, let it cook for 1
minute and then flip over. It won't rise but the
colour will let you know if it's done. Keep the flame
on low-medium
3. Eat with organic maple syrup or honey and fresh
berries.
EGG CURRY

Ingredients Instructions

1. Heat 2 cups of water in a pan and add a pinch of salt.

~4 eggs Once the eggs have boiled for 10 mins, take the pan off
~salt as required the flame and remove the shells of the eggs.
~1 onion
~1/2 piece ginger 2. Next, chop the onion, ginger, garlic cloves and green
~red chilli as required chillies and keep them aside. Next, add the tomato to a
~1/2 teaspoon coriander powder blender jar and blend it to make a thick paste.
~3/4 teaspoon garam masala powder Meanwhile, heat some olive oil in a wok over a medium
~2 cup water flame and add garlic cloves along with ginger in it. Saute
~1 tomato them until they turn soft and you can smell the aroma of
garlic. Now add the onions along with green chillies. Let
~2 green chilli the onions become soft and turn golden brown in colour.
~4 cloves garlic
~3/4 teaspoon turmeric 3. Next, season this mixture with spices like turmeric, red
~2 tablespoon virgin olive oil chilli powder, garam masala, coriander powder and salt.
Mix the ingredients well until you can smell the cooked
spices. Once done, add the blended tomato paste to this
and stir it to coat all the ingredients with spices.

4. Once the gravy becomes thick, add the egg and mix
them in the curry to coat them evenly. Let the dish
Makes 2 servings simmer for a while and stir it occasionally. Once done,
Take it off the flame and transfer the dish in a serving
bowl.

Garnish with coriander leaves

Note- feel free to follow your home recipe.

HOMEMADE PIZZA

Ingredients Instructions

BASE (make your own or use a tortilla wrap) 1. Mix the ingredients for the dough really well.
Knead for 10-15 mins. The more you stretch and
~250 gms whole wheat flour break the dough the better strength it will get.
~4 gms dry yeast (activated in warm water) or Shape it into a tight ball and place it in a bowl,
10 gm fresh yeast cover with cling wrap and let it rise for about 2
~1 gm sugar hours at room temperature.
~4 gms salt
~115 ml water 2. Preheat oven to 220 degrees C
~17ml oil (olive oil)
3. Make the sauce by sauteing garlic, followed by
TOPPINGS onion. Add the tomato puree and let it cook on low-
~1 red capsicum sliced into strips medium flame for 15-20 mins. Season really well
~100gms sliced mushrooms with salt, oregano and chilli flakes.
~100 gms protein of your choice
4. Roll out the base however you want to whatever
SAUCE thickness you can handle, generously dusting with
~1 Red onion, chopped flour to avoid it from sticking to the surface. Dust
~8 Garlic cloves finely chopped (the more the the tray with flour and bake the pizza base for 10
better) mins at 220*C. (If using tortilla wraps skip this
~200 gms fresh tomato, pureed step)
~oregano
~chilli flakes 5. Take it out and add the pizza sauce and your
~salt toppings. Bake for another 15 mins at 200*C and
enjoy 🍕

Makes 6 servings. 1 serving is 4 slices or half

a pizza
PROTEIN COFFEE SHAKE

Ingredients Instructions

~25 gms rolled oats 1. Combine all ingredients in a high-speed blender

~1 sliced banana, frozen for 30 mins or more and enjoy!
~1/2 cup or 120 ml almond or soy milk
~1/2 cup or 120 ml brewed coffee (or coffee
powder mixed with water)
~20 gms protein powder (omit if not using)
~ice cubes (optional)

Makes 1 serving
SHAKSHUKA

Ingredients Instructions

~50 gms peas 1. Heat oil and pan-fry the garlic. Add the peas and
~30 gms rajma, soaked overnight and boiled spinach and cook till the leaves wilt. Add the rajma
~100 gms spinach, washed and and season with salt, chilli flakes and dried herbs.
~2 whole eggs
~1 tsp olive oil 2. Mix well and make 2 holes, crack one egg in
~salt to taste each hole. Cover with a lid until the eggs cook.
~chilli flakes Season with a fresh herb like basil and enjoy
~2 garlic cloves
~1 tsp dried herbs of your choice

Makes 2 servings
BURRITO (GL, LF)

Ingredients Instructions

~1/4 cup overnight soaked and boiled kidney
beans
~1/2 chopped tomato
~1 tsp extra virgin olive oil
~2 garlic cloves
~1/2 diced onion
~1/2 cup sliced mushrooms
~1/2 cup sliced bell peppers
~2 tbsp minced fresh parsley or coriander
~Handful of basil
~Juice of 1/2 a lemon
~3/4 tsp kosher salt (or to taste) + black
pepper
~3/4 cup besan or gram flour or makki atta
1. Combine the gram flour or cornflour with 2 tbsps
water to make a dough, cling wrap and keep in the
fridge.
2. Meanwhile, in a large skillet, heat 1 tsp oil over
medium heat. Sauté garlic and onion for a few
minutes over medium heat. Add in the peppers and
mushrooms and sauté for 5 minutes, reducing heat
if necessary and stirring frequently so it doesn’t
stick to the bottom.
3. Add the kidney beans, fresh herbs, lemon juice,
and season with salt and pepper to taste. Cook for
1 more minute

4. Roll out the dough into 1 flat roti and heat on a

flat pan. Cook for about a minute on each side or
Makes 1 serving until the roti gets some colour.

5. To assemble, place the mixture in the middle

along with the raw tomato, wrap and enjoy!
LETTUCE WRAP (VEG)

Ingredients Instructions

~1/2 cucumber, cut into thin slices
~1/2 tomato, cut into thin slices
~8 big iceberg or green lettuce leaves
~1/4 avocado, sliced (optional)
~50 gms tofu or paneer, grated
~1.5 tbsps soya sauce
~1 tsp peanut butter
~1 tsp grated ginger
~1 tsp sesame seeds
~1 parchment paper or sushi rolling mat (not
necessary)
Makes 1 serving
1. Mix the soya sauce, ginger and PB together and
marinate the tofu or paneer in it. Keep aside.
2. Put the sushi mat or parchment paper on the
chopping board and place 4 of the salad leaves on
top of each other to make a small tortilla or roti.
3. Place half the cucumber, tomato and grated tofu
on top of each other in the centre of the lettuce
base. Sprinkle the sesame seeds on top.
4. Carefully start rolling from the bottom, keeping it
tight. When you're halfway through, tuck both the
edges towards the inside to pack the roll well.
Tighten it with parchment paper or a sushi mat.
Make 2 of these as they will be small. 2 rolls is 1
serving
LETTUCE WRAP (NON VEG)
Ingredients
~1/2 cucumber, cut into thin slices
~1/2 tomato, cut into thin slices
~8 big iceberg or green lettuce leaves
~1/2 avocado, sliced (optional)
~4 slices ham or any other cold cut OR 40
gms canned tuna
~1 tbsp fat-free mustard sauce
~1 parchment paper or sushi rolling mat (not
necessary)
Makes 1 serving
Instructions
1. Put the sushi mat or parchment paper on the
chopping board and place 4 of the salad leaves on
top of each other to make a small tortilla or roti.
2. Place half the cucumber, tomato and protein of
your choice on top of each other in the centre of
the lettuce base. Add the mustard sauce
3. Carefully start rolling from the bottom, keeping it
tight. When you're halfway through, tuck both the
edges towards the inside to pack the roll well.
Tighten it with parchment paper or a sushi mat.
Make 2 of these as they will be small. 2 rolls is 1
serving
GLUTEN-FREE PASTA

Ingredients Instructions

~1/4 cabbage 1. Cut the cabbage lengthwise, in thin strands.

~50 gms peas Wash and keep in a strainer.
~20 gms gluten-free pasta (quinoa,
edamame, brown rice, soba) 2. Boil the pasta
~1/4 cup or 10 ml veg stock
~1 tsp salt 3. Heat oil in a pan, cook the garlic until golden
~4 cloves garlic brown. Deglaze the pan with the vegetable stock
~1 tsp olive oil and add the cabbage and peas. Add in the pasta
~1 tsp oregano and season with salt and oregano.
~Handful of basil leaves
4. Garnish with basil leaves and enjoy!

Makes 1 serving
PROTEIN MUG CAKE

Ingredients Instructions

~1 scoop protein powder (chocolate or vanilla)
~1 tbsp unsweetened cocoa powder
~1/3 cup or 3 tbsp almond milk (or any other
milk)
~2 tbsps coconut/ almond/ oats flour
~1 tbsp regular flour
~1 tbsp jaggery or brown sugar or stevia
~1/2 tsp vanilla essence
~2 tsp olive oil
~1 tsp baking powder
1. Whisk until mixed, then add into a microwavable
mug and
microwave for 60-80 seconds.
(80 is drier 60 is gooier – We recommend gooier!!!)
2. Pair with protein banana ice cream for added
goodness!

Makes 1 serving
BAKED BEANS

Ingredients Instructions

~1/2 cup or 70 gms overnight soaked and
boiled kidney beans
~2 tomatoes, pureed (100 gms)
~2 garlic cloves
~1/2 onion, diced
~handful of fresh basil
~pinch of chilli flakes or 1/2 green chilli
chopped (optional)
~1 tsp dried or fresh oregano
~1 cup chopped vegetables of your choice
(broccoli/ spinach/ beans/ peas/ iceberg
lettuce)
~1/2 tsp olive oil
~salt and pepper to taste
1. Heat oil in a pan, cook the garlic until fragrant.
Add the onions and cook until translucent. Add the
chilli if using, followed by the tomato puree. Cook
for about 5 minutes and then add the vegetables
(except iceberg). Cook on low flame for 1-2 mins.
2. Add the drained kidney beans to the pan along
with the water if required. Season with salt and
pepper, fresh herbs and basil and enjoy!
3. If you're using iceberg lettuce then scoop a heap
full of the baked beans into each lettuce cup and
enjoy!

Makes 1 serving
BEETROOT JUICE

Ingredients Instructions

~1/2 grated beetroot 1. Add everything to a high-speed blender and

~1 cucumber blend until smooth.
~1/2 tsp moringa or spirulina
~10 gm protein powder (omit if not
consuming)
~200 ml coconut water or water
~ice cubes

Makes 1 serving
KALE CHICKEN SALAD

Ingredients Instructions

~1/2 cup chickpeas, soaked overnight and 1. Strain the chickpeas and place them on a towel
boiled on a tray and leave to dry for 30 mins or more
~2 tbsps pomegranate under a fan or outside. Preheat the oven to 180*C
~1/2 cucumber, cut into cubes
~8 stems kale, broken into bite-sized pieces 2. If the chickpeas are a little wet, never mind.
~1/4 iceberg lettuce or any other salad leaf Place them on a baking tray and bake for 20 mins
~3 walnuts, broken until they're crisp on the outside but still soft. (You
~1 tsp sesame seeds can use leftover roasted chickpeas if you have any
~1 tsp sunflower or pumpkin seeds left)
~50 gms cooked chicken breast, cut into bite-
size pieces 3. Combine all the salad ingredients. Mix the salad
dressing together and toss the salad in it. Enjoy!
DRESSING
~You can use 2 tbsps of hummus mixed with
lemon as the dressing
OR
~2 tbsps tahini/dahi
~juice of 1 lemon
~1 tbsp mustard sauce or any chilli sauce
~pinch of salt

Makes 1 serving
KALE SALAD

Ingredients Instructions

~1 cup chickpeas, soaked overnight and
boiled
~2 tbsps pomegranate
~1 cucumber, cut into cubes
~8 stems kale, broken into bite-sized pieces
~1/4 iceberg lettuce or any other salad leaf
~3 walnuts, broken
~1 tsp sesame seeds
~1 tsp sunflower or pumpkin seeds
1. Strain the chickpeas and place them on a towel
on a tray and leave to dry for 30 mins or more
under a fan or outside. Preheat the oven to 180*C
2. If the chickpeas are a little wet, never mind.
Place them on a baking tray and bake for 20 mins
until they're crisp on the outside but still soft. (You
can use leftover roasted chickpeas if you have any
left)

DRESSING 3. Combine all the salad ingredients. Mix the salad

~You can use 2 tbsps of hummus mixed with dressing together and toss the salad in it. Enjoy!
lemon as the dressing
OR
~2 tbsps tahini/dahi
~juice of 1 lemon
~1 tbsp mustard sauce or any chilli sauce
~pinch of salt

Makes 1 serving
OVERNIGHT CHOCOLATE OATS

Ingredients Instructions

~1/2 cup or 50 gms of any kind of oats 1. Combine all the ingredients except the toppings
(gluten-free) in a jar, mix well and keep with a lid overnight in
~1/4 cup homemade coconut milk the fridge.
~1 tbsp chia seeds
~1 tbsp cocoa powder 2. Take it out the next morning, give it a stir. Add
~1/2 tsp vanilla essence some more coconut milk if required. Add toppings
~1 tbsp honey and enjoy!

TOPPING
~grated coconut
~5-6 peanuts

Makes 1 serving
QUINOA VEGETABLE POT

Ingredients Instructions

~1/4 cup or 40 gms cooked quinoa 1. Cook quinoa in double amount of water for 15
~1 tbsp grated ginger mins, until cooked.
~1 tsp cinnamon powder
~1 tsp cumin powder 2. Heat oil in a pan, cook the ginger until fragrant.
~1 tsp lemon zest (wash and grate the lemon Add the lemongrass, cumin and cinnamon powder.
skin) Add all the vegetables and cook for 3-4 minutes on
~1 lemongrass stalk or juice of 1 lemon low flame.
~pepper and salt to taste
~2 tbsps soya sauce (omit if soy intolerant) 3. Add the soya sauce and lemon juice and lemon
~1/4 cup cut beans zest. Add the cooked quinoa and mix well. Season
~1/4 red bell pepper, thinly sliced with salt if required. Garnish with basil leaves and
~1/8 sliced cabbage peanuts.
~Handful of basil leaves
~1 tsp olive oil
~4-5 peanuts

Makes 1 serving
TURMERIC OATS

Ingredients Instructions

~1/4 cup or 50 gms rolled oats (Gluten-free)
~1/2 cup water
~1/2 tsp turmeric powder or freshly grated
turmeric
~1-2 saffron strands (optional)
~10 gms protein powder (omit if not
consuming)
GARNISH
~6 raisins/ dried blackberries/ dried
blueberries or dried cranberries
~grated coconut
~1 tsp chia seeds or flax seeds
~7 almonds, sliced
1. Rinse the oats 2-3 times and then cook them in
water along with the turmeric and saffron is using.
2. After 5-6 minutes when the oats are cooked, add
in the protein powder and stir well (only if using).
Pour into a bowl, garnish and enjoy!
3. You can consume the oats warm or cold.
1. Cook quinoa in double amount of water for 15
mins, until cooked.
2. Heat oil in a pan, cook the ginger until fragrant.
Add the lemongrass, cumin and cinnamon powder.
Add all the vegetables and cook for 3-4 minutes on
low flame.

3. Add the soya sauce and lemon juice and lemon

Makes 1 serving zest. Add the cooked quinoa and mix well. Season
with salt if required. Garnish with basil leaves and
peanuts.
SUGAR-FREE OATS

Ingredients Instructions

~1/4 cup or 50 grams rolled oats (Gluten-free) 1. Rinse the oats 2-3 times and then cook them in
~1/2 cup water water along with the cinnamon, turmeric and
~1/2 tsp turmeric powder or freshly grated saffron, if using.
turmeric
~1/2 tsp cinnamon powder 2. After 5-6 minutes when the oats are cooked, add
~1-2 saffron strands (optional) in the protein powder and stir well (only if using).
~10 gms protein powder (omit if not Pour into a bowl, garnish and enjoy!
consuming)
3. You can consume the oats warm or cold.
GARNISH
~grated coconut
~1 tsp chia seeds or flax seeds
~7 almonds, sliced

Makes 1 serving
MOONG DAAL AND SPINACH IDLI

Ingredients Instructions

~1/8 cup split yellow moong daal, soaked for 1. Combine the spinach, moong daal and green
3 hours and drained chilli and blend to form a paste without using any
~1/4 cup boiled and roughly chopped spinach water.
or amaranth leaves
~1 small green chilli 2. Pour into a bowl and mix in the curd and salt.
~1 tsp dahi or low-fat curd Combine well.
~1/2 tsp salt
~olive oil for greasing 3. Just as you're about to make the idlis, add the
~pinch or 1/8 tsp eno salt eno salt and pour 1 tsp of water over it. Once it
bubbles, mix it gently with the batter

4. Lightly grease the idli maker with oil and pour 1

Makes 1 serving = 4 idlis ladle into each mould. Let it steam for 10-12
minutes or until the idlis are cooked.
STUFFED CHILLA

Ingredients Instructions

~1/2 cup split moong daal 1. Combine the soaked daal, salt and chilli in a
~1 tsp sat blender and mix until smooth. Combine the mixture
~1 small green chilli with the spinach puree and stir well.
~1 cup pureed spinach
~2 carrots, grated 2. Heat a flat pan/tava and sprinkle it with water.
~2 tomatoes, chopped Add a ladle of batter and spread it evenly. Cook on
~1/4 cup coriander, chopped medium flame until it turns brownish-green in
~Juice of 1 lemon colour.
~1/4 cup sprouts
3. Combine the grated carrot, sprouts, tomato,
coriander, salt and lemon to make the filling.

Makes 2 servings. 1 serving is 1 stuffed chilla 4. Stuff 1 chilla with some mixture. Enjoy with
green chutney.

5. You can keep the chilla batter and use it for the
next meal. If you have leftover filling use it in a
salad.
ROAST CHICKEN

Ingredients Instructions

~100 gms chicken breast or 200gms chicken 1. Pre-heat your oven to 200 *C. Mix half the salt,
on the bone paprika, pepper and dried herb and coat the
~1 onion, roughly cut chicken well.
~1 sweet potato, peeled and cut into large
chunks 2. Combine the onion, garlic, and potato, olive oil,
~100 gms spinach half the salt, pepper, paprika and dried herb and
~4 garlic cloves, whole place in a flat pyrex dish. Place the chicken on top
~1 tsp salt and roast in the oven for 35-40 mins
~1 tsp pepper
~1 tbsp olive oil 3. Take out and place the spinach on top and roast
~1.2 tsp paprika or red chilli powder for another 8-10 mins. Garnish with fresh herbs
~1 tbsp any dried herb of your choice, like and enjoy!
oregano or basil
~1 tbsp fresh herb like parsley, coriander,
basil, rosemary, thyme

Makes 2 servings
CHICKPEA CUTLET

Ingredients Instructions

~1 cup soaked and boiled chickpeas 1. Blend the spinach, garlic, coriander leaves, chilli
~100 gms boiled spinach, roughly chopped and salt in a mixie. Add the chickpeas and blend
(squeeze out excess water) again, the mixture will be a little coarse.
~1/3 cup oats, ground in the mixie to make
oat flour 2. Put the mixture in a bowl and add in the oat
~3 garlic cloves flour, keep some aside for coating.
~1 green chilli
~salt to taste 3. Shape the cutlets and dust them in oat flour.
~handful coriander leaves (optional)
~1/2 tsp olive oil 4. Grease a pan with oil and cook the cutlets for
about 4-5 mins on each side or until brown.

Makes 2 servings- 8 cutlets (make and keep

some in the freezer for a future dinner)
1 serving is 4 cutlets
COCONUT WATER

Ingredients Instructions

~Fresh water from 1 green coconut,, not

canned

Makes 1 serving
SINGHARA CHILLA
Ingredients
~1/4 cup singhara atta
~1/2 tsp cumin powder
~1/2 small green chilli (if you want to make it
spicy)
~himalayan pink salt to taste
~1/2 cup water, or as needed
~1/2 tsp ghee or olive oil
~1 tbsp fresh coriander, chopped
Makes 1 serving (1 chilla)
Instructions
1. Mix all the ingredients together except the water
and oil. Add the water, the batter should be of
pourable consistency.
2. Heat a flat pan or tava. Pour 1 ladle of batter,
don't spread it. Spread some oil on the edges and
flip it once the edges start to cook. Cook the other
side for 1 minute.
SAMAK CHAWAL

Ingredients Instructions

~Samak chawal or barnyard millet is a

Navratri food that can be consumed as rice
during fasting.

1 serving size is 1/2 cup or 80 grams cooked

HANDFUL OF PEANUTS

Just a handful, not more!

AMARANTH ROTI

Ingredients Instructions

~3/4 cup amaranth flour 1. Make the dough and add more water if required.
~4 tbsps water (you can cling wrap it and let it rest for 15 mins if
you have time)

2. Start rolling out your chapatis, use regular atta to

make the roti. Make it like a regular roti.
1 serving is 1 roti
FRITTATA

Ingredients Instructions

~1 tsp olive oil
~1/2 red pepper cut into thin slices
~1 small tomato chopped
~50 gms or 1 cup chopped spinach or kale
~2 egg whites
~1 tsp crumbled feta or any other cheese of
your choice
~fresh coriander for garnishing
~salt and pepper to taste
1. Heat oil in a flat pan, add the bell peppers and
cook for 1 minute. Add the tomato and spinach
and mix well until the leaves have wilted. Add the
beaten egg on top and stir, add the crumbled
cheese on top.
2. Cook with a lid on top for 3-4 minutes or you can
cook it under the grill for 3-4 minutes. Garnish with
fresh herbs and enjoy!

Makes 1 serving
FISH CURRY

Ingredients Instructions

~2 garlic cloves 1. Cut the fish and marinate with salt, set aside in
~2 small green chillies, chopped the fridge.
~1/2 tbsp finely chopped ginger
~4 tsp turmeric powder or 2 tbsp finely 2. Blend the turmeric, garlic, chilli and ginger in a
chopped fresh turmeric small mixie or grind with a mortar and pestle. Heat
~1/2 onion finely chopped oil over medium heat and cook the onions until
~1 tsp cumin powder translucent. Add the chilli paste and cook until
~1 tsp coriander powder fragrant. Add all the spices and the curry leaves.
~1/4 tsp ground cloves
~2 green cardamom seeds, cracked 2. Deglaze with the stock and add the fish pieces.
~6 curry leaves Let it boil for about 2 minutes or until the fish turns
~200 ml of homemade coconut milk opaque. Add the coconut milk and turn off the gas
~100 ml stock or water (do not cook the coconut milk).
~250 grams fish of your choice cut into cubes
~Juice of 1 lemon 3. Garnish with fresh coriander and enjoy with
~1 tsp olive oil or ghee brown or red rice.

Makes 3 servings
FALAFEL
Ingredients
~1/2 cup chickpeas (soaked overnight and
boiled in a pressure cooker)
~4 garlic cloves
~1/2 chopped onion
~1 tsp cumin powder
~1 tsp coriander powder
~1/2 cup roughly chopped fresh coriander
~1 tsp cinnamon powder
~1/2 tsp black pepper
~1 tsp baking powder
~1 tsp salt
~1/2 tsp chilli flakes
~1/2 cup peas (fresh or frozen)
~2 tbsps besan or gram flour
~2 tbsp sesame seeds (mixed or white)
~1 tbsp olive oil
Makes 2 servings = 10 falafels
1 serving is 5 falafels
Instructions
1. Combine all the ingredients except half the
chickpeas, peas, sesame seeds and oil in a high-
speed blender. Pulse until smooth. Add the
remaining chickpeas and peas and blend on low
speed until combined, let there be a bite.
Refrigerate for 30 mins.
2. Form the falafels into 10 flattish balls. Make
sure they're tightly packed. Coat each one in
sesame seeds and keep them aside. Make some
extra and keep it in the freezer for another dinner.
3. Heat half the oil in a flat pan and cook half the
patties for 4-5 mins or golden brown and crispy on
each side. Heat the remaining oil and cook the rest
or freeze them for a future dinner.
THAI CURRY NON VEG

Ingredients Instructions

~4 tbsps real Thai curry paste (red, green or
yellow)
~150 ml of homemade coconut milk
~2 cups chopped vegetables of your choice
(mushroom, baby corn, beans etc.)
~1 tbsp olive oil
~100 gms cubed chicken or prawns
~1 stick lemongrass
~3-4 kaffir lime leaves
Makes 2 servings
1. Heat the oil in a pan, add the Thai curry paste
and cook on low flame for about 1 minute, stirring
continuously so that it doesn’t stick. Smash the
lemongrass with some weight and add it to the pot
along with the lime leaves.
2. Add the chicken or prawns to the pan and coat
with the paste, cook halfway. Add the vegetables,
they will release their own water on low flame.
Once the vegetables and chicken are cooked, add
the coconut milk and turn off the flame. Cover with
a lid so that it stays warm

3. Season with fresh basil and salt or fish sauce to

taste.
THAI CURRY VEG

Ingredients Instructions

~4 tbsps real Thai curry paste (red, green or
yellow)
~150 ml of homemade coconut milk
~2 cups chopped vegetables of your choice
(mushroom, baby corn, beans etc.)
~1 tbsp olive oil
~100 gms cubed tofu (optional)
~1 stick lemongrass
~3-4 kaffir lime leaves
1. Heat the oil in a pan, add the Thai curry paste
and cook on low flame for about 1 minute, stirring
continuously so that it doesn’t stick. Smash the
lemongrass with some weight and add it to the pot
along with the lime leaves.
2. Put the tofu in the pan and coat with the paste.
Add the vegetables, they will release their water on
low flame. Once the vegetables are cooked, add
the coconut milk and turn off the flame. Cover with
a lid and turn off the gas.

3. Season with fresh basil and salt or fish sauce to

taste.

Makes 2 servings
CAULIFLOWER FRIED RICE
Ingredients
~1 tsp olive oil
~1 small cauliflower head (or 1/2 or 1 big)
~2 garlic cloves
~1-inch ginger chopped
~1/2 small onion or 1 spring onion, chopped
~1 cup peas and carrot or any other
vegetables of your choice
~2 tbsps soya sauce (use coconut aminos if
gluten or soy intolerant)
~ 1 tsp rice vinegar (optional)
~1 tsp chilli flakes
~salt to taste
~half a handful of peanuts or cashews
~1 tsp sesame oil or sesame seeds or both!
Makes 1 serving
Instructions
1. Grate the cauliflower with a box grater or blitz
the florets in a mixie.
2. Heat oil in a pan and garlic add garlic, followed
by the onion. Once fragrant, add the grated
cauliflower along with the soy or coconut aminos
and vinegar if using. Add the peas and carrots and
cook until the rice and vegetables are tender.
3. Season with chilli flakes and salt. Add the
sesame seeds and sesame oil if using. You can
garnish it with the green part of the spring onion
and nuts if you'd like!
CAULIFLOWER EGG FRIED RICE
Ingredients
~1 tsp olive oil
~1 egg
~1 small cauliflower head (or 1/2 or 1 big)
~2 garlic cloves
~1-inch ginger chopped
~1/2 small onion or 1 spring onion, chopped
~1/2 cup peas and carrot
~2 tbsps soya sauce (use coconut aminos if
gluten or soy intolerant)
~ 1 tsp rice vinegar (optional)
~1 tsp chilli flakes
~salt to taste
~half a handful of peanuts or cashews
~1 tsp sesame oil or sesame seeds or both!
Makes 1 serving
Instructions
1. Grate the cauliflower with a box grater or blitz
the florets in a mixie.
2. Heat oil in a pan and garlic add garlic, followed
by the onion. Once fragrant, add the grated
cauliflower along with the soy or coconut aminos
and vinegar if using. Add the peas and carrots and
cook until the rice and vegetables are tender.
3. Move the rice to the side of the pan and add the
egg on low flame, stirring really well and once its
scrambled combine it with the rice.
4. Season with chilli flakes and salt. Add the
sesame seeds and sesame oil if using. You can
garnish it with the green part of the spring onion
and nuts if you'd like!
TORI CHANNA DAAL

Ingredients Instructions

~1-inch ginger, grated 1. Wash the daal and add it to a pressure cooker
~1 tomato, pureed with double the amount of water. Add the chopped
~1 tsp whole jeera or powder tori, salt and haldi as well.
~100 gms peeled and cubed tori or palak
~salt to taste 2. Heat oil in a tadka pan and add the ginger, cook
~1 tsp ghee or olive oil for a minute and add the cumin followed by the
~1/4 cup channa daal tomato puree. Cook for 2 minutes and add to the
~1 tsp haldi pressure cooker.
~1/2 onion
3. Let it cook for 30 minutes or 3 whistles. You can
add an extra tadka of tomato and onion paste.

4. Garnish with fresh coriander and enjoy with rice

Makes 1 serving or roti.
LAUKI/GHIYA KI SABZI
Ingredients
~1-inch ginger, grated
~1 tomato, pureed
~1 tsp whole jeera or powder
~100 gms peeled and cubed lauki
~salt to taste
~1 tsp ghee or olive oil
Makes 1 serving
Instructions
1. Heat oil in a pan and add the ginger, cook for a
minute and add the cumin followed by the tomato
puree. Cook until the tomato starts changing colour
for about 5 minutes on medium-low flame
2. Add the lauki and coat well. Add some water (the
vegetable will release its own water as well) and
cook for 10 minutes on low flame with the lid until
tender. Season with salt.
BHINDI

Ingredients Instructions

~1 pinch hing 1. In a pan, heat some oil and add the hing,
~100 gms bhindi cut into small pieces followed by the bhindi and onion. Mix it once and
~1 onion, chopped then leave it to cook on low flame. (do not mix the
~1 pinch amchoor bhindi or else it will get slimy)
~salt to taste
~1 tsp olive oil or ghee 2. After 7 minutes add the amchoor, mix and turn
the bhindi to cook the other side.

3. It should be done in another 10 mins, season

Makes 2 servings with salt. Do not cover the bhindi while cooking
LOBIA PALAK CURRY
Ingredients
~ 1/4 cup lobia soaked in water for up to 3
hours
~100 gms spinach, roughly chopped
~1 tsp cumin seeds or powder
~1 tbsp ginger garlic paste
~1/2 onion, chopped
~1 small green chilli, chopped
~1 tsp turmeric powder
~1 tomato, pureed
~salt to taste
~pinch of red chilli powder
~1 tsp coriander powder or graram masala
~1 tsp mustard oil or ghee
Makes 2 servings
Instructions
1. Boil the soaked lobia along with the salt in a
pressure cooker for 4 whistles.
2. In a big kadhai or pressure cooker, heat some oil
and add the cumin seeds, once they start to
crackle add the ginger garlic paste and cook until it
changes colour. Add the onions and green chilli and
saute until onions turn translucent. Add turmeric
and mix well
3. Add the tomato puree and cook until it starts
leaving oil. Add the coriander powder or garam
masala and red chilli powder if you want to make it
spicy.
4. Add the beans along with their water. Add the
chopped spinach and mix well. Let the curry
simmer and mash the beans with the back of the
ladle to get a thick curry. Check for salt and garnish
with fresh coriander or lemon juice.
KARELA SABZI

Ingredients Instructions

~100 gms karela, peeled and cut into thin
rings
~1 small onion, cut into thin rings
~1 tsp cumin powder
~1 tsp coriander powder
~salt to taste
~1 tsp mustard or olive oil
1. Heat oil in a pan and add cumin and coriander
powder and then ass the onion, shallow fry them
and then add the karela.
2. Cook until tender on medium to low flame.
Season with salt

Makes 1 serving
TENDIL OR KUNDRU KI SABZI

Ingredients Instructions

~50 gms kundru or tendil, cut into thin rings 1. Heat oil in a pan, add the ginger and cook for 30
~1-inch ginger, chopped secs followed by the cumin powder. Add the kundru
~1 tsp cumin powder and cook on medium-low flame for 10-15 mins or
~salt to taste until tender.
~pinch of haldi
~1/2 tsp ghee or mustard oil 2. Add turmeric and season with salt. Enjoy with
roti!

Makes 1 serving
MUESLI WITH MYLK

Ingredients Instructions

~100 gms granola or muesli (please only use 1. Combine the muesli or granola with milk and
the brands mentioned) sprinkle fresh fruit on top.
~100 ml almond mylk
~1 cup blueberries or pomegranate

Makes 1 serving
VEGAN OVERNIGHT OATS

Ingredients Instructions

~1/3 cup rolled oats 1. Combine all the ingredients except the fruit in a
~1 cup almond milk jar with a lid, give it a stir and store in the fridge
~1 tbsp chia seeds overnight (or 2 hrs).
~1 tbsp honey
~1/2 tbsp peanut butter (optional) 2. Mix it and top with fruit of choice. You can even
~1 fruit of your choice (strawberries/ add 1 tbsp of anything crunchy on top (think
blueberries/ banana) granola, pumpkin seeds, almonds)

Makes 1 serving
TUNA SUSHI

Ingredients Instructions

~1 cucumber 1. Cut the cucumber into roundels, 2" thick. Use a

~1/4 cup or half can tuna
~1 tsp mustard
~1/4 avocado, mashed
~1 nori sheet crumpled or seaweed in any
form
~salt and pepper to taste
paring knife and cut the inner pulp, scoop it out
with a spoon so you get a hollow ring.
2. Chop the cucumber and mix with the tuna along
with the mustard, salt, seaweed and avocado. You
can add chopped capers or olive if you want. Scoop
the filling into the cucumber cups and enjoy.

Makes 1 serving
CHICKPEA SALAD

Ingredients Instructions

~1 cup soaked and cooked chickpeas 1. Combine the chickpeas, tomato, cucumber and
~1 cucumber, cut into cubes pomegranate in a bowl
~1 cup salad leaves of your choice
~1/2 cubed tomato 2. Mix together the lemon and salt. Pour over the
~1 tbsp pomegranate salad. Sprinkle peanuts on top and garnish with
~1 tsp salt coriander
~Juice of 1 lemon
~Handful of peanuts or makhana
~Fresh coriander for garnishing

Makes 1 serving
VEGETABLE OATS

Ingredients Instructions

~1/4 cup gluten-free oats 1. Wash the oats 2-3 times in water and strain.
~1 cup chopped vegetables of your choice
(carrot, peas, cauliflower, capsicum) 2. In a pot, heat the ghee, add the ginger and
~1 tsp cumin seeds garlic, cook until golden, add the cumin seeds.
~1 inch ginger
~1 garlic clove 3. Add the vegetables and the oats along with the
~pinch of haldi haldi and water. Cover the pot and let it cook for
~salt to taste 10-15 mins on low heat until the vegetables and
~fresh coriander and lemon for garnishing grains are cooked. Stir occasionally and add more
~1 cup water water if required.
~1/2 tsp ghee or olive oil
4. Once you open it, give it a gentle stir with a fork,
season with salt, lemon and garnish with fresh
Makes 1 serving coriander.
HOMEMADE FALAFEL BURGER

Ingredients Instructions

~200 gms chickpeas, soaked overnight and 1. Place onion, garlic, coriander, cumin, besan,
boiled fresh coriander or parsley and a small amount of
~2 garlic cloves salt and pepper into a food processor and blend
~1 Onion Roughly Chopped until almost smooth
~1 tsp Olive oil
~1 tsp cumin ground 2. Shape the mixture into four patties of the same
~1/2 cup fresh coriander or parsley size and refrigerate for 30 minutes
~1 tbsp besan
~100 gms low-fat greek yoghurt (omit it 3. Meanwhile, finely dice the tomato, cucumber,
lactose intolerant) coriander, parsley and one garlic clove and
~20 gms quinoa uncooked combine in a bowl with cooked quinoa and lemon
~1 small cucumber, diced juice
~1 medium tomatoes
~Handful Lettuce 4. Remove the patties from the refrigerator and
~20 ml lemon juice heat the oil in a non-stick frypan over a medium
~salt and pepper to taste heat

5. cook the patties for 4-5 minutes on each side or

until cooked through
Makes 2 servings
6. Meanwhile, slice a wholewheat burger in half
and toast. Alternatively use whole wheat bread.

7. Once toasted, insert the falafel burger, followed

by a quarter of tabbouleh, yoghurt, lettuce and
sliced red onion.
SATVIK PUMPKIN SOUP
Ingredients
~250 gms chopped red pumpkin, with skin
~1 tbsp dried or fresh thyme
~1/2 tsp dry rosemary or 1 stem
~1 tbsp pink/rock salt
~1/2 green chilli, chopped
~1.5 cups or 100 ml homemade coconut milk
GARNISH
~1 tbsp pumpkin seeds
~1/4 red bell pepper, cut into strips
~coconut shavings
Makes 1 serving
Instructions
1. In a soup pot, steam the pumpkin for about 20
mins with the lid on, until soft. Add some water if
required.
2. Once the pumpkin has cooked, transfer to a
blender along with the rest of the ingredients.
Blend until smooth. Garnish with the toppings and
enjoy!
(the rosemary and thyme are essential for
flavouring so use the dried version in case you can't
get fresh!)
TERIYAKI CHICKEN/FISH

Ingredients Instructions

~100 gms chicken or fish cut into cubes
~1 tsp olive oil
~1 spring onion, sliced thinly, keep the greens
aside
~2 garlic cloves
~¼ cup water
~1/2 cup or 50 gms chopped beans
~1/4 red bell pepper, cut into cubes
~2 tbsps Teriyaki Sauce OR half oyster and
half soy OR black bean sauce
~Sesame seeds
1. Cut the protein of your choice into bite-size
pieces and set aside, season with salt and set
aside.
2. Heat a pan and add the garlic, cook for a minute
and add the spring onions. Add the protein of your
choice along with the teriyaki sauce and coat well,
cook for 1 minute and then add the vegetables.
3. Cook on low flame so that the vegetables
release their water and the protein cooks through.
Add water if required. Season with salt and garnish
with sesame seeds and spring onions.

Makes 1 serving
SUGAR-FREE PANCAKES

Ingredients Instructions

~1 scoop protein powder (optional) 1. Mix all the ingredients in a whisking bowl, it
~1/2 cup almond milk should be a pourable consistency. Heat a small flat
~½ tsp baking powder pan to medium-low flame, add the olive oil or
~1 tbsp oats or coconut flour (make it 2 tbsps cooking spray.
if not using protein powder)
~1 tbsp stevia 2. Pour a ladle of the mixture and cook until brown
then flip and cook on the other side (about 2
minutes each side)

Makes 1 serving 3. Garnish with unsweetened greek yoghurt and

Blueberries!
VEGAN SMOOTHIE BOWL

Ingredients Instructions

~1/4 cup almond milk or homemade coconut
milk
~1 scoop protein powder (omit if not using)
~1-2 dates, chopped
~1 small banana (peeled, chopped and frozen
for 30 mins or overnight)
~1 cup papaya (chopped and frozen for 30
mins or overnight)
~2 tbsps pomegranate
~1 tsp chia or flax seeds
1. Blend the yoghurt/almond milk, protein powder,
banana, date and half the berries in a high-speed
blender. If you want it slightly thinner then add
water.
2. Pour into a bowl and sprinkle granola/seeds,
remaining fruit on top.

Makes 1 serving
HUMMUS

Ingredients Instructions

~1 cup chickpeas, soaked overnight and 1. To make the hummus add all the ingredients in
boiled in a pressure cooker for 4-5 whistles a high-speed blender and mix until smooth and
~4 garlic cloves creamy. Add more olive oil for a creamier texture
~2 tbsps tahini
~1 tsp salt 2. Eat with fresh carrots, celery or cucumber or just
~2 tsps chilli flakes as a dip/dressing.
~2 tsps oregano
~2 tbsps extra virgin olive oil

Store in an airtight container in the fridge for

up to 5 days.

1 SERVING is 2 tbsps
CUCUMBER SALAD

Ingredients Instructions

~1 cucumber, cut into cubes
~3-4 curry leaves
~1 tbsp roasted peanuts
~pinch of salt
~Juice of ½ lemon
~1 tsp rai or mustard seeds
~1 red chilli
~ ½ tsp ghee or mustard oil
1. Heat oil in a pan, madd the mustard seeds
followed by curry leaves. Add the red chilli and
switch off the gas
2. Pour the tadka over the cucmber. Season with
salt and lemon juice just before serving

Makes 1 SERVING
HEALTHY MOONG BEHL

Ingredients Instructions

~1/2 cup puffed rice 1. Boil the sprouts in water for about 5-10 mins.
~31/2 cup sprouted whole green gram (green You can consume them raw as well
moong and Kala channa)
~1/4 finely chopped onion 2. Combine all the ingredients together except the
~p1/2 finely chopped tomato lemon juice. Add the lemon juice just as you eat.
~Juice of ½ lemon
~1 tsp chaat masala
~ salt to taste

Makes 1 SERVING
CHINESE PANEER/ TOFU
Ingredients Instructions

~1 tbsp olive oil 1. Mix protein, soy sauce, sugar, and cornstarch in a
~ 50 gms tofu or paneer, cubed bowl.
~1 tsp minced garlic
~1 tsp minced ginger 2. Heat half the oil in a large skillet or wok over
~ 1-2 spring onion medium-high heat; cook the garlic, ginger, and
~ 2 tbsp soya sauce or coconut aminos vegetables for 2 to 3 minutes. Add vegetable broth,
(alternatively can use black bean or teriyaki cover, and simmer until vegetables are tender, 4 to
sauce) 5 minutes. Transfer vegetables and sauce to a large
~1 cup vegetable stock or water (200 ml) bowl and wipe skillet clean.
~ ½ tbsp cornstarch (omit if not at home)
~1 tbsp brown sugar 3. Heat the remaining oil over medium-high heat;
~1 cup vegetables - bell pepper/carrots/ cook and stir tofu or paneer for about 3 minutes.
beans/ spinach/ Stir in vegetables; continue to cook and stir for 1-2
mushroom/ minutes more. Sprinkle with green onions and basil.
~3 basil leaves or more
~Sesame seeds or peanuts for garnishing 4. Optional- consume with 80 gms cooked quinoa

Makes 1 SERVING
CHINESE CHICKEN OR FISH

Ingredients Instructions

~ 1 tbsp olive oil 1. Mix protein, soy sauce, sugar, and cornstarch in a
~150 gms skinless, boneless chicken or 150 bowl.
gms fish
~1 tsp minced garlic 2. Heat half the oil in a large skillet or wok over
~1 tsp minced ginger medium-high heat; cook the garlic, ginger, and
~1-2 spring onion vegetables for 2 to 3 minutes. Add chicken broth,
~2 tbsp soya sauce or coconut aminos (can cover, and simmer until vegetables are tender, 4 to
alternatively use black bean or teriyaki sauce) 5 minutes. Transfer vegetables and sauce to a large
~1 cup chicken stock or water bowl and wipe the skillet clean.
~1/2 tbsp cornstarch (omit if not at home)
~1 tbsp brown sugar 3. Heat the remaining oil over medium-high heat;
~1 cup vegetables - bell pepper/carrots/ cook and stir chicken until meat is no longer pink in
beans/ spinach/mushroom/ the center, about 5 minutes. Stir in vegetables;
~3 basil leaves or more continue to cook and stir for 2 to 3 minutes more.
~Sesame seeds or peanuts for garnishing Sprinkle with green onions and basil.

4. Optional- consume with 80 gms cooked quinoa

Makes 1 SERVING
BEAN SALAD
Ingredients Instructions

1. Combine the salad dressing and mix really well.

~1/2 cup overnight soaked and boiled rajma
~1/4 cup corn kernels 2. Combine all the ingredients of the salad and add
~1/2 tomato chopped or 4 cherry tomatoes, the dressing to only as much as you want to eat.
halved
~1/2 bell pepper, cubed 3. You can keep the rest of the salad without the
~1 tbsp cheese (feta or any other cheese like dressing in an air-tight container in the fridge for up
amul) to 2 days
~1 tbsp sliced olives
~1/4 onion, thinly sliced (optional)
~1/2 cucumber, cubed
~Handful fresh parsley or coriander

DRESSING
~1/4 cup extra virgin olive oil
~4 tbsp apple cider vinegar
~1 tsp dried herbs like thyme, oregano, or
rosemary
~1 garlic clove minced
~salt and fresh cracked black pepper to taste

Makes 1 Serving

Makes 1 SERVING
PROTEIN SALAD

Ingredients Instructions

~chola or kala channa 1/2 cup
~Whole green gram 1/4 cup
~1 cucumber, cubed
~1 tomato, finely chopped
~1 small onion, finely chopped (optional)
~1 tsp roasted cumin powder
~1 tsp kala namak or salt
~pepper to taste
~1 seedless green chili, chopped (optional)
~1.2 tsp chaat masala
~Juice of 1 lemon
~1 tbsp fresh coriander
~peanuts
1. Soak kala chana chola overnight and drain. Tie it
up in a damp muslin cloth, and keep it for 24 hours
so that they can sprout. Sprinkle a little water from
time to time so that the muslin cloth does not dry
up. Similarly, sprout green gram.
2. Take a large bowl, add sprouted kala chana,
sprouted green gram, onion, tomato, coriander
leaves, roasted peanuts, salt, roasted cumin
powder, green chilli, black pepper powder and
chaat masala. Squeeze the juice of lemon into the
bowl and mix till well combined.
3. Transfer the salad into serving bowls, garnish
with coriander leaves and roasted peanuts and
serve immediately.

Makes 1 Serving
GREEK YOGHURT

Ingredients Instructions

~~1/2 cup or 100 gms unsweetened yoghurt 1. Simply combine and serve!
~10 gms protein powder (optional)

Makes 1 Serving
ORANGE SMOOTHIE

Ingredients Instructions

~1 cup papaya (cut into cubes and frozen 1. Blend all the ingredients together except the
overnight) chia seeds and ice. Add the ice cubes and blend
~1 banana well. Sprinkle chia seeds on top and enjoy!
~200 ml plant-based milk or 100 ml curd +
100 ml water
~1 scoop protein powder
~4-5 ice cubes
~1 tbsp honey (optional)
~1 tsp chia seeds

Makes 1 Serving
VEGETABLE ROLL
Ingredients
~1/2 onion, cut into thin slices
~2 garlic cloves, grated or 2 inches ginger
~1/4 cabbage, shredded
~1/2 carrot, grated
~1/2 green capsicum, cut into slices
~1/4 cup whole wheat atta or oats atta (if
gluten-free)
~1/2 tbsp mustard oil or ghee
~salt and pepper to taste
~handful of fresh coriander leaves
SAUCE (You can alternatively use homemade
green chutney or coconut chutney)
~2 small tomatoes, pureed
~2 garlic cloves
~1 tbsp soya sauce or 1 tsp salt
Makes 1 Serving = 1-2 rolls
Instructions
1. Make the dough using whole wheat atta or oats
atta, cling film it, and set it aside.
2. Heat oil in a pan and cook the garlic, followed by
the onions. Add all the vegetables and cook until
succulent (they should still have a bite). Season
with salt and pepper and set aside.
3. Roll out the rotis and make them on the stove
4. Blend all the ingredients of the sauce together.
You can alternatively use a homemade green
chutney.
5. To assemble, add a dollop of sauce to the roti
and spread well. Add the vegetable filling in the
centre and add fresh coriander on top. Carefully
roll, folding in the bottom to secure the
stuffing. Enjoy with sauce or green chutney.
SAUTEED VEGETABLES

Ingredients Instructions

~2 cups chopped vegetables of your choice
(bell peppers, capsicum, baby corn,
mushroom, broccoli, peas, beans, carrot,
zucchini etc.)
~1 tsp grated ginger
~1 tsp grated garlic (optional)
~1 tsp Himalayan pink salt
~1 tsp olive oil
SAUCE (optional)
~1 tbsp sriracha sauce
~1 tbsp soya sauce or tamari soya (if gluten-
intolerant)
~1/2 cup vegetable stock
1. Heat oil in a pan, cook the ginger and garlic on
medium-low flame until fragrant
2. Add the vegetables to the pan and cook until
succulent. Season with salt
3. Mix the ingredients of the sauce together (if you
want to make it gravy) and add the sauce to the
pan. Toss the vegetables in the sauce. You can
alternatively season with oregano and chili flakes.
4. Garnish with sesame seeds, chia seeds, and flax
seeds.

Makes 1 Serving
LOW CARB NAAN

Ingredients Instructions

~25 g Coconut Flour or oats flour 1. Heat the water for 30 seconds in the microwave.
~4 g Psyllium Husk (isapgol)
~1/4 teaspoon Baking Powder 2. Mix all the dry ingredients and add warm water.
~1/2 cup Water
~1/2 tbsp ghee or olive oil 3. Form a dough and let sit for 10 minutes.
~Salt to Taste
4. Cut the dough into 2 parts.

5. Roll out one part of the dough between two

sheets of parchment paper.

6. Add a bit of butter or ghee to the pan and slap

the flatbread on.

7. Wait for one side to cook completely before

flipping. Fry on both sides till golden brown.
Makes 1 Serving = 2 naans
BUTTER CHICKEN
Ingredients
~250 gms chicken breasts (chunks)
~1 tsp olive oil (or coconut oil)
Sauce:
~1/2 tablespoon ghee
~1/4 cup red onion, diced or chopped
~1/2 tablespoon ginger (fresh or powder)
~1/2 tablespoon garlic (minced or powder)
~150 gms tomato puree
~1/3 cup coconut cream or milk
~juice from 1/2 lemon
Seasonings:
~1 teaspoon chili powder
~1/2 tablespoon cumin powder
~2 tablespoons coriander powder
~1 teaspoon garam masala or cinnamon
Garnish:
~chopped cilantro
Makes 2 servings
Instructions
1. Heat a pan to medium and pour in the coconut
or olive oil.
2. Add the chicken and cook it in the pan for about
5 minutes, until the outside is no longer pink.
Remove the chicken and set it aside.
3. Using the same pan, add ghee and let it melt.
Then, add the ginger and garlic until golden,
followed by the onion. Let it cook for about 2
minutes.
4. Add the seasonings and sauté them in order to
boost the flavours. After about 1 minute (or until
the spices are fragrant), add the chicken chunks,
coconut cream, and freshly squeezed lemon.
5. Stir and cook for about 2 minutes then add the
tomato. Cover and simmer on low for about 6 to 8
minutes.
6. Season to taste with sea salt & pepper and
garnish with cilantro.
CAULIFLOWER PAV BHAJI
Ingredients
~1/2 tablespoon grass-fed clarified butter
ghee
~1/4 medium onion diced
~2 large cloves garlic crushed
~1 tsp fresh-grated ginger
~1 tsp garam masala spice mix
~3/4 teaspoon salt
~1/2 teaspoon ground turmeric
~1/2 teaspoon chili powder
~1/4 teaspoon ground fenugreek
~1/2 cauliflower head, chopped into florets
~1 cup water
~3 tablespoons homemade tomato puree
~1/2 tablespoons unsalted butter
~1/4 cup frozen green peas thawed (optional)
~1/2 tablespoon fresh lemon juice
Makes 2 servings
Instructions
1. Heat a medium to a large saucepan over
medium heat.
2. Add the ghee and onion and cook until
translucent, about 5 minutes, stirring occasionally.
3. Stir the garlic, ginger, garam masala, salt,
turmeric, chili powder, and fenugreek and cook for
1 minute, stirring constantly.
4. Add the cauliflower, water, and tomato paste to
the pot. Bring to a boil, and then cover the pot, turn
the heat down to simmer, and cook until the
cauliflower is tender, but not mushy, about 15 to
20 minutes.
5. Stir in the butter, and once melted, stir in the
peas and lemon juice
6. Serve topped with fresh cilantro leaves and
minced red onion sprinkled on top, along with fresh
lemon wedges to squeeze on top.
PEPPER CHICKEN

Ingredients Instructions

DRY ROAST
~1 tbsp whole black peppercorns
~1 " cinnamon stick
~2 pieces clove
~2 pieces green cardamom
~1 tbsps coriander seeds
~3 red chilli (add last)
~1 tbsp olive oil, coconut oil or ghee
~5 garlic cloves
~1 onion, finely chopped. (50 gms)
~250 gms chicken with bone
~handful of fresh curry leaves
~250 ml coconut milk
~1/2 - 1 cup water
1. Roast all the ingredients under 'dry roast' for 5-7
mins on low-medium flame. Make sure you keep
stirring as the peppercorns might start burning and
you won't get to know. Add the chilies after 2
minutes.
2. Grind all the roasted spices to make a coarse
powder. Add a little water to the powder to make a
paste.
3. Marinate the chicken in the paste, massaging
the spice rub nicely into the chicken pieces.
4. Heat oil in a pan, add the curry leaves, shallow
fry the garlic until fragrant, add the onions and
cook on low flame for 2-3 mins until translucent.

5. Add the chicken, 1 cup of water, and cook with

the lid closed until the chicken isn't raw. Just as it is
about to be done, add the coconut milk, add a little
more to adjust the spice level. Garnish with fresh
curry leaves and serve hot!
Makes 2 servings
BANANA ICE CREAM

Ingredients Instructions

~4 banana 1. Peel the banans, chop them into bite-size pieces

~6 dates, seedless and place them in a container with a lid. Freeze for
~1/4 cup water 4-6 hours.
~2 tbsps peanut butter or any other nut butter
of your choice 2. Half an hour before you're ready to make the ice
~Crushed peanuts or choco chips for cream remove the bananas from the fridge.
garnishing
3. Blend the dates with the water in a high-speed
blender. Add the bananas and peanut butter and
blend till creamy, scraping the sides.

4. Sprinkle peanuts or choco chips (or both!) on top

or you can mix them through the ice cream. Pour
into a container with a lid and place in the freezer
for up to 10 days.
Makes 4 servings. 1 serving is 2 scoops
5. Let it set for 2 hours before consuming. It will be
a little hard to scoop out so leave it out or 10 mins
before serving yourself.
PALAK CORN

Ingredients Instructions

~1 tsp olive oil 1. Wash the spinach and steam it in a closed pot
~300 gms raw spinach on full flame for 3 minutes. Once it's cooled put it
~25 gms frozen corn in a mixie and blend
~1/2 onion, chopped 2. In a pot heat oil and cook the garlic and ginger,
~1-inch ginger, crushed cook for 2 minutes and add the onions. Add the
~2 garlic cloves, chopped spinach puree and cook for 8-10 minutes, add the
~salt to taste corn. Let it cook for 5 minutes and serve.

Makes 1 serving = 200 gms

VEGETABLE BIRYANI

Ingredients Instructions

~1 pinch hing 1. If you're using kathal (I suggest you buy the pre-
~kada masala (1 stick cinnamon, 2 elaichis, 2 chopped one) Shallow fry in 1/2 tbsp olive oil or
black cardamoms, 2 cloves) ghee and set aside. If you're using soya then soak
~1 medium onion, chopped the dried chunks in warm water for 5-10 and then
~1 big tomato, chopped squeeze the excess water.
~1 tsp salt or kala namak
~1/2 cup (200 gms) kathal (jackfruit) or soya 2. In a pressure cooker, add the hing, followed by
chunks the kada masala and the onion, add salt. Cook on
~1 tsp red chili powder low flame until the onion leaves water turns
~1 tsp turmeric powder translucent.
~1 tsp garam masala
~1 tsp coriander powder or biryani masala 3. Add the tomato and the rest of the masalas. Add
~1/2 cup brown rice, soaked in water the soya chunks or the kathal. Add the soaked
~1-2 cup water brown rice along with water, close the lid and cook
for 20-30 mins (4-6 whistles)

4. Garnish with fresh coriander and serve with raita,

or not :)

Makes 2 servings.
COMPOSITE ROTI

Ingredients Instructions

~1/2 cup whole wheat atta from your chakki 1. Make the roti like a regular phoolka. Add water
~ ½ cup grated beetroot or spinach puree (use as required and use atta for dusting
any other vegetable like grated carrot or
grated cucumber if need be)

1 SERVING is 1 roti
FRIED EGG

Ingredients Instructions

~2 eggs (1 whole + 1 white) 1. Heat oil in a pan on a low-medium flame. Crack

~1/2 tsp ghee or olive oil 1 whole egg and in white in a bowl together.

2. When the pan heats up, add the egg and fry for
MAKES 1 SERVING 2-3 minutes until cooked. You can either have it as
a sunny side up or double fry it. Take it off the gas
and season with salt and pepper
BANANA HEMP MATCHA SMOOTHIE

Ingredients Instructions

~1 banana 1. Blend everything in a mixie really really well and

~1/2 small avocado (optional) or a handful of enjoy!
washed baby spinach
~2 tablespoons hemp seeds or hemp powder
~200 ml water or almond milk
~1 date, pitted
~1 tsp moringa powder or spirulina (or both)
~1 tbsp matcha powder (optional)
~3 cubes of ice

MAKES 1 SERVING
VEGETABLE JUICE

Ingredients Instructions

~1 cucumber 1. Blend all the ingredients with some ice and a bit
~1/2 medium-sized beetroot of water.
~1 carrot
~1 tsp moringa or spirulina powder (optional) 2. Stran through a muslin cloth and enjoy.
~1 tsp ginger (optional)
~100 ml water

MAKES 1 SERVING
KOFTA CURRY

Ingredients Instructions

~1 cup soybeans (soaked overnight) or 200 gms 1. If you're using soya beans then soak overnight and
soya granules boil in a pressure cooker until mushy. If you're using
~1 lauki, grated soya chunks or granules, soak in hot water for about 10
~1 tsp finely grated ginger minutes
~1 seedless green chili, finely sliced (or as per
taste) 2. Wash, peel, and grate the lauki. Squeeze out the
~1 tbsp besan or gram flour juice and keep it aside, we will be using the pulp.
~juice of one lemon (optional)
~salt to taste 3. Squeeze all the water from the soya granules and
~1 cup soya granules for coating add to an empty mixing bowl, alternatively, add the
boiled soya beans. Mash the soya with a fork. Add the
For Simple Gravy lauki pulp, salt, besan, green chilli, ginger and lemon
~1 onion, chopped finely juice. Combine well, add more besan if it doesn't stick.
~1 tbsp ginger-garlic paste You can pulse the mixture in a food processer
~1 tsp cumin seeds
~1/2 cup homemade tomato puree 4. Put the soya granules on a flat plate. Make balls with
~1/4 tsp turmeric the mixture and coat them well in the soya. Place the
~1 tsp garam masala koftas in a flat pyrex baking dish. Bake in the oven for
~salt to taste 10-15 minutes at 200*C
~Fresh coriander to garnish
~1 tsp mustard oil or ghee 5. Meanwhile, make a curry in a pan. Heat some oil,
add the cumin and onion, and cook until the onions
sweat. Add the ginger-garlic paste followed by the
MAKES 1 SERVING garam masala and turmeric, cook until fragrant. Add
the tomato puree and cook until brown. Add water and
salt to taste.

6. Take out the kofta and pour half of the gravy, cover
each kofta so that it soaks up the gravy. Bake for
another 10 minutes, take it out, and pour the remaining
gravy on top. Garnish with fresh coriander and serve.
SOYABEAN DAAL
Ingredients
~1 cup soya dal chana
~1 tsp turmeric powder
~1 tbsp cumin powder
~1 tbsp coriander powder
~1 tbsp garam masala powder
~1 tsp red chilli powder
~3 tbsps tomato puree
~1 onion chopped
~1 tablespoon ginger garlic paste
~1 bay leave
~to taste Salt
~as needed Water
~1/2 tbsp ghee or mustard oil
MAKES 2 SERVINGS
Instructions
1. Soak the dal for a minimum of 5 hrs or
overnight.
2. Boil the dal in a pressure cooker on a high flame
until it becomes soft.
3. In a pan, heat the oil, add the onion and bay leaf,
stir fry until fragrant, add the ginger-garlic paste.
Add the cumin, coriander powder, and garam
masala. Add the red chili powder and haldi,
followed by the tomato puree. Cook for 4-5 mins.
4. Add 1-2 cups of water followed by the boiled
soybean daal. Stir well, add more water if required.
Garnish it with fresh coriander leaves and serve
hot.
GREEN MOONG CHILLA

Ingredients Instructions

~1 cup green split moong daal with chilka, 1. Grind the soaked daal with a bit of water to
soaked for 3 hrs make a paste.
~4 tbsps water
~salt to taste 2. Add the baking powder, salt, and the chopped
~1 tsp baking powder vegetables if using.
~Finely chopped coriander, onion, ginger
(optional to add to the chilla) 3. Add the water slowly, the batter should be of a
~1 tsp olive oil or ghee pourable consistency

4. Heat a flat pan, add a bit of oil. and wipe the

1 SERVING IS 2 CHILLA pan. Once it heats up a bit pour a ladle of batter
and spread like a pancake. Let it cook till the
bottom turns golden brown and then flip. Each
chilla should take 4-5 minutes.
HOMEMADE GRANOLA
Ingredients
~2 cups rolled or broken oats
~1/2 cup almonds, roughly chopped
~1/2 cup walnuts, roughly chopped
~1/2 cup pumpkin seeds
~1/2 cup sunflower seeds
~3 tbsps flaxseeds
~3 tbsps chia seeds
~2/3 cup honey or liquid date/palm sugar
~7 tbsps cocoa powder (optional)
~50 gms protein powder or sattu powder
1 serving is 20 grams
Instructions
1. Pre-heat the oven to 180* C
2. Combine the oats, nuts and seeds and protein
powder in a big bowl. In a smaller bowl, combine
the honey and cocoa powder and mix well.
3. Pour the liquid into the dry mixture and combine
well, the mixture should be slightly clumpy.
4. Transfer the mixture to 2 baking trays, spread
out evenly in a thin layer. Bake for 20 mins, stir the
granola around and then bake for 15-20 mins
more.
5. The granola will get crunchy once it completely
cools. Keep in an airtight container in the fridge.
Last for a month.
AMARANTH SAAG SABZI

Ingredients Instructions

~300 gms raw amaranth leaves, washed (also
called chaulai/chawli)
~1-inch ginger, chopped
~2 garlic cloves, chopped
~1 green chilli, deseeded and chopped
~1 tsp mustard oil
~salt to taste
Makes 1 serving
1. Roughly chop the amaranth leaves and set them
aside along with the rest of the ingredients.
2. In a pan, heat the oil on medium flame. Cook the
ginger and garlic until fragrant. Add the green chilli
and saute slighlty.
3. Add the leaves and cook on a low flame with a
lid so that the leaves leave their water.
4. Cook for 10 mins, season with salt and serve.
BHUTTA

Ingredients Instructions

~1 or 1.2 corn on the cob ~Roadside bhutta, seasoned with lemon and
spices. if you're grilling it at home then just boil it
Makes 1 serving and roast it on the stove. Season with lemon, salt
and chaat masala
BUTTER PANEER

Ingredients Instructions

~150 gms paneer, cubed 1. Heat oil in a pan and cook the ginger until
~100 gms dahi fragrant, followed by the jeera powder and garam
~2 tomatoes, pureed (50 gms) masala.
~1-inch ginger cut into juliennes (matchsticks)
~1 tsp garam masala 2. When the masalas are done add the Kasturi
~2 tsp jeera powder methi followed by the tomato puree. Cook for 6-8
~1 tbsp kasturi methi mins on medium-low flame until the tomato puree
~1 tbsp butter or ghee changes colour and all the water evaporates.

3. Add the dahi and season with salt and a bit of

Makes 1 serving jaggery if required. Add the paneer and cook until
the paneer is soft.

4. Garnish with fresh coriander and enjoy!

QUINOA PIZZA

Ingredients Instructions

BASE 1. Pre-heat the oven to 200* C for 15 mins

~1/4 cup raw quinoa, soaked for 8 hours or
overnight. You can soak for 2-4 hours in hot
water in case you run short of time. Your yield
should be 3/4 cup after soaking.
~2 tbsps water
~salt to taste
~1 tsp baking powder
~2 tsp olive oil
2. Pan fry the garlic in some olive oil, once fragrant
add the tomato puree, and season with oregano,
salt, and chili flakes. Once cooled, blend again.
3. Measure 3/4 cup of soaked and drained quinoa,
and place in the mixie with the rest of the pizza
base ingredients, blend to form a paste.

SAUCE 4. Line a baking tray with baking paper and spread

~2 tomatoes, blended the paste smoothly in a circular motion and bake
~4-5 garlic cloves for 15 mins.
~1 tsp oregano
~1 tsp chili flakes 5. Remove and allow to cool for 5-10 mins. It
~salt to taste should be semi-firm. Flip the crust and bake further
for 5 mins on the other side.
TOPPINGS
~1/2 bell pepper, cut into strips 6. Remove and spread the pizza sauce, cheese,
~Handful of rocket leaves and bell peppers. Bake for 6-8 mins, garnish with
~Basil leaves fresh basil, rocket leaves, olives and enjoy!
~Olives
~4 tbsps or 50 gms nutritional yeast or low-fat
mozzarella

Makes 1 serving = 1 small pizza

ALOO SHIMLA MIRCH

Ingredients Instructions

~1/2 a small sweet potato or 1 small, cut into 1. Heat oil in a pan, add the ginger, and cook until
small cubes fragrant, followed by the jeera. Add the Haldi
~1 small green capsicum powder and green chili if consuming.
~1-inch ginger, grated
~1 tsp jeera powder 2. Add the sweet potato and stir on a high frame,
~1 tsp whole jeera seeds close the lid and lower the flame.
~1 tsp haldi powder
~1/2 green chilli, deseeded and chopped 3. Let the potato cook through and then add the
~1 tsp mustard oil chopped capsicum. You don't need to cook the
capsicum much so do so only for 2-3 mins.

Makes 1 serving 4. Remember, the capsicum needs to be more in

quantity than the potato so portion wisely.
TOFU GOMAE

Ingredients Instructions

~100 gms tofu, cut into a rectangle
~300 gms spinach, washed
~1/2 tsp sesame oil or olive oil
~2 tbsps toasted sesame seeds
MARINATE
~2 tbsps soya sauce
~1/2 inch grated ginger
DRESSING
~2 tbsps peanut butter or tahini paste
~2 tbsps soya sauce
~1 tbsp honey or maple syrup
~1 tsp sesame oil
~1 tbsp vinegar
1. Marinate the block of tofu in the soya and garlic
and leave it in the fridge for about half an hour
2. After washing the spinach, place it in a pan with
a splash of water. Cover the lid and let it steam for
2-5 mins. Once the leaves have wilted and changed
colour, strain the spinach.
3. Grill the marinated tofu in oil for about 2
minutes on each side, or until it gets some colour.
4. Mix the dressing
4. Once the spinach cools, roughly chop it and add
half the dressing to it.

5. To serve, place a bed of spinach on a plate with

Makes 1 serving the grilled tofu on top. Sprinkle sesame seeds on
top and enjoy!

6. Serve the extra dressing on the side. This dish

can be had warm or cold
ASIAN LETTUCE CUPS

Ingredients Instructions

~1 tsp olive oil 1. Heat the oil in a large pan over medium-high
~250 gms ground chicken or fish chunks heat. Add the garlic and ginger and saute until
~2 spring onions finely diced (keep the green golden. Add the onions and cook until translucent.
part for garnishing)
~4 pieces of chopped water chestnut (canned 2. Add the meat and cook for 5-6 minutes,
or fresh-boiled) breaking up the meat with a spatula, until mostly
~1 tbsp minced garlic cooked through.
~1 tsp minced ginger
~2 tbsps soy sauce 3. Stir in the water chestnuts. Cook for 1 more
~1 tbsp oyster sauce (optional) minute.
~1 tsp sesame oil (optional)
~1 head iceberg lettuce head, leaves 4. In a small bowl, whisk together the soy sauce
separated and sesame oil.

5. Pour the sauce over the ground chicken mixture

Makes 1 serving and toss to coat evenly. Sprinkle the green onions
over the chicken mixture.

6. Spoon the chicken into the lettuce leaves and

serve.
LEFTOVER DAAL PARANTHA
Ingredients
~1/2 cup leftover daal (any daal will do)
~1 cup whole wheat atta
~1/2 tsp Red Chilli Powder
~1 tsp Salt
~1/4 cup water
~1 handful coriander leaves, finely
chopped
~1/2 onion, finely chopped
~1 tsp ghee or olive oil
1 serving is 1 parantha
Instructions
~Combine all the ingredients except the oil and
knead into a smooth dough. If the dough is too soft
then add some more atta.
~Cover the dough with cling film and keep aside for
15 mins.
~After the dough has rested, take out a bit and
make a lemon sized ball. Dust your kitchen top
with flour and pat down the dough. Use a rolling pin
to make a circle, keep dusting flour and tuning it
over as you go so that it doesn't stick.
~Heat a flat tawa on a high flame. Cook the
parantha for about 2 mins on each side. When the
parantha is almost done, add half the oil on one
side and then flip over and add the remaining oil
QUINOA PULOA

Ingredients Instructions

1. Heat oil in a pan, add the jeera powder and

~1/3 cup boiled quinoa ginger garlic paste.
~1 tsp mustard oil
~1 tsp jeera powder 2. Add the onions and cook well on low flame for 5
~1 tbsp ginger garlic paste mins. Add the green chilli followed by the
~½ chopped onion vegetables
~1 chopped green chili
~1 tsp salt 3. Add the quinoa, season with salt and chili
~1 tsp red chili powder powder
~1 cup raw vegetables of your choice (beans,
sweet potato, corn, peas) 4. Toss well, garnish with fresh coriander leaves
and serve.
Makes 1 serving
FRUIT SALAD

Ingredients Instructions

1. Combine all the fruit, season according to your

~1/2 apple or pear, cut into cubes taste and enjoy
~2 tbsp anaar
~1 handful berries (cherries/ jamun/
blackberry/ blueberry)
~1 tsp chaat masala or kala namak
~Few springs of mint leaves (optional)

Makes 1 serving
MASOOR DAAL
Ingredients
~1/4 cup masoor daal (pink daal)
~1 tsp ghee or olive oil
~1 teaspoon cumin powder
~2 teaspoons finely chopped garlic
~½ to 1 teaspoon finely chopped ginger or 1-
inch ginger
~¼ teaspoon turmeric powder
~salt as required
~Fresh chopped coriander leaves (cilantro)
~Squeeze of lemon
Makes 1 serving
Instructions
1. Wash the masoor daal thoroughly. Fill water till 2
inches above the daal and put the pressure cooker
on high flame without the lid.
2. Puree 1 tomato in a mixie and set aside. Make a
tadka in oil, add the ginger, keep stirring so that it
doesn't stick to the pan. Add the tomato puree and
keep stirring until the water has evaporated and
the colour has turned slightly brown. Add the haldi
powder and add the tadka to the pressure cooker.
Cover the lid and let it cook on high flame for about
45 mins.
3. Garnish the daal with fresh dhaniya and lemon
juice if required.
SATTU SHAKE

Ingredients Instructions

1. Mix all the ingredients in a high-speed blender.

~40 gms sattu powder
~200 ml water
~100 ml dahi (optional)
~1/2 tsp kala namak or salt
~1 tsp dhaniya powder
~1 tsp jeera powder

Makes 1 serving
NICE CREAM

Ingredients Instructions

1. Blend all the ingredients in a high-speed blender

~1 banana, peeled and cut into chunks and and garnish with cocoa nibs. Serve immediately or
then frozen overnight let it set for 30 mins before consuming.
~1 tbsp cocoa powder
~1 tsp peanut butter
~1 tsp honey

Makes 1 serving
GREEN LEAFY VEGETABLES

Ingredients Instructions

Any of the following: 1. Cook/saute in a minimal amount of oil

~spinach (ghee/olive oil/cooking spray)
~amaranth leaves/ chawli
~saag 2. Season with a few spices and ginger/garlic or
~kale onion
~swiss chard
~lettuce leaves (rocket, iceberg, green or red 3. You can also eat them raw but it will be harder
lettuce) to digest

1 serving is 2 cups or 220 gms raw leaves

HARI SABZI

Ingredients Instructions

Any of the following that is in season and 1. Cook in minimal amount of oil (ghee or olive oil)
easily available:
~Karela 2. Season as per your taste
~French beans
~Bhindi
~Lobia/soya beans or gawar ki phali
~Lauki/ghiya
~Tinda
~Tori
~Parwali
~Kundru
~Broccoli
~Cauliflower
~Pumpkin

If you cannot make a green vegetable then

eat 1 whole cucumber with your meal

1 serving is 220 gms raw vegetable of your

choice
LEGUMES

Ingredients Instructions

~Rajma 1. Can be boiled and made into a curry

~Chola
~Kala channa
~Soyabean
~Black eyed pea (lobia)
~Whole green moongd daal
1 serving is 100 gms cooked
2. Can be boiled and eaten raw, but this will be
harder to digest
3. Can be sprouted and consumed raw or boiled
after sprouting and consumed as a salad (harder to
digest)
VEGETABLE STIR FRY

Ingredients Instructions

You can use any othe following vegetables, 1. Cook in a minimal amount of olive oil, coconut
mix 2-3 or just use 1: oil, or ghee

~Broccolli 2. Season with garlic, spring onion, or ginger

~Zucchini
~Beans 3. Garnish with sesame seeds, spring onions, or
~Bok choy peanuts
~Bell pepper
~Mushroom 4. You can use 1 tbsp of any sauce like sweet chilli
~Baby corn garlic, siracha, soy sauce, teriyaki or miso.
~Carrot

1 serving is 120 gms cooked

PULSES (DAAL)

Ingredients Instructions

Any of the following pulses are fine 1. Cooked in a minimal amount of oil (olive oil/
~Yellow moong daal (without chilka, split) ghee/ mustard oil)
~Green moong daal (with chilka, split)
~Channa daal (split) 2. Makes according to your taste and preference.
~Masoor daal (pink)
~Toor/arhar daal (sambhar)
~Chilka urad (kaali daal)
~Urad daal
~Horsegram (kulthi)

1 serving is 100 gms cooked