- Let Your Food Be Your Medicine -

Thanks for showing trust and believing in me. Palak Notes is not any other
healthcare company but a community with a goal to bring healthier, disease free
and energetic lifestyle to your door step.

Acidity is generally accompanied with heart burn, burping and bloating. Well, I
have tried to help you out with the issue by drafting this Acidity diet plan, which
is focused on low calories intake and high fat intake for good digestive health and
overall health and wellness.

I hope you will find this diet plan effective.

For any health-related queries feel free to mail us at

fitnessguardians@palaknotes.com

For support reach us at troublehunters@palaknotes.com

Hope to see you soon with much more energy you have now.

Till then Stay Fit, Stay Healthy.

With Love,
Palak
ACIDITY: LOW CARBOHYDRATE HIGH
FAT DIET
Important Instructions:
- Acidity is called acid reflux, is a condition that is characterized by
heartburn that is felt around the lower chest area
- This diet plan is one of the best ways to manage acidity
effectively. Limit the intake of foods that can trigger your gut
functioning.
- I strongly recommend to take the following supplements for fast
& permanent results
o Betaine HCL + Pepsin: It helps in producing stomach's
natural acid.
(Start with 1 capsule between the meals with little bit of water
→ 2 Weeks
After 2 weeks, 2 Capsules
After 1 Month - 3 Capsules
If you get acidity with 3 capsules, Go back to 2 capsules)

DO NOT TAKE IN CASE OF STOMACH ULCERS

Link to Betaine HCL: https://plk.st/2R5gtrc

o Vitamin B12: If you have acidity, you can not absorb B12
neither from the food nor from the traditional tablets. So
that we why you need these chewables.
(Take 1 chewable after breakfast 1 after lunch)
 Link to VitaminB12: https://plk.st/3fyhC47

o Probiotics & Prebiotic Fiber: (5grms in yogurt, juice,

smoothie, protein shake, or just plain water, once a day)

Probiotics are microorganisms that support a healthful balance of

beneficial bacteria in the gut.

Link to buy Probiotics & Prebiotic Fiber: https://plk.st/2RRbafE

o Apple Cider Vinegar: It will help to improve digestion.

(Add 3-4 table spoon in one fourth glass of water. And if
possible, please use a straw to drink it)

DO NOT TAKE IN CASE OF STOMACH ULCERS

Link to buy Apple Cider Vinegar (Honey): https://plk.st/3fz0Hyg

Link to buy Apple Cider Vinegar (Stevia): https://plk.st/2R7x7Xf

Golden Tips:
 Raise the head of the bed which can help keep acid in the
stomach.
 Try yoga, meditation and exercise to manage stress. Lack of
physical activity and stress can worsens the symptoms of acid
reflux and can disrupt digestion.
 Don’t overeat. Eat short meals at short intervals to allow foods to
properly digest, as large meals and overeating can put extra
pressure on stomach.
  Give up smoking and drinking too much alcohol.
 Don’t consume food three hours prior to bed. Allow your stomach
to digest the foods and sip an herbal tea instead.
 Digestion starts in the mouth, so try to chew foods more
thoroughly.
 Eat more of the healing foods that will help support your gut
including - fresh organic vegetables ,healthy fats, including
coconut oil, avocado and ghee (easy to digest and nourishing to
the digestive tract)
 Aloe Vera, raw honey, parsley, ginger and fennel (nourish gut
health)
 Fermented vegetables, including kimchi and sauerkraut, or
fermented drinks like kombucha (contain beneficial probiotics)
 Try to manage and reduce stress

Foods Not Allowed:

 Some foods can make acid reflux worse and needs to be
avoided which include:

 Alcohol
 Carbonated beverages, sugary drinks or energy drinks
 Artificial sweeteners
 Fried foods
 Vegetable oils, including canola oil
 Spicy foods
 Processed foods
● White bread
● Brown Bread
● Puffed rice
 ● Poha
● Upma
● White rice
● White pasta
● White potatoes
● Popcorn
● Melon, Banana, Dates and other sweet fruits

Foods Allowed:

● Flaxseeds, Chia Seeds, Sunflower Seeds, Pumpkin seeds

● Panner
● All Leafy Green Vegetables cooked (Paalak, Mooli Patta, Beets
patta
● Full fat Yogurt
● Soaked Nuts except Peanuts
● Extra-Virgin Olive Oil, Coconut Oil and Desi Ghee/Butter
● All vegetables Excluding Potatoes (Cabbage and Broccoli is best
for you)
● Roti from Flaxseed Flour, Almond Flour, Amaranth Flour only
● Chai with almond or coconut milk
● Buttermilk (Lassi)
● Black Coffee, Black Tea, Green Tea, Lemon Water, all vegetable
 juices except carrot juice

Foods Occasionally Allowed:

● Roti from Besan, Chestnut flour (Singhara atta), Oats Atta,
Jwaar, Ragi Flour, Millet (Bajra)
● Oats flakes
● All Dals / Pulses
● All Fruits
● Chai with Cow milk
● Amaranth
● Dosa made from dal
● Palak Notes Protein Shake: https://plk.st/34AAXLA

 Breakfast: Take Apple Cider Vinegar before breakfast &

Vitamin B12 after breakfast
 Lunch: Take Betaine HCL, Probiotic & prebiotic Fiber during the
meal with little bit of water
 Dinner: No Supplement has to be taken
DA Y Breakfast Lunch Dinner

Day 1 Dal Dosa with Sambar and Coconut Chutney

Cauliflower Poha Coconut spinach flat Bread with butter Recipe

Click here for recipe

Click here for recipe
Click here for recipe + +

Before meal take Palak´s apple

OR Before meal take Palak´s apple cider
cider Vinegar, otherwise you
will bloat Vinegar, otherwise you will bloat
4 Scrambled Eggs

Day 2 Green smoothie Palak Notes Protein Shake: 1 Sweet Potatoes with 2 tandoori
Chicken pieces

Click here for recipe https://palaknotes.com/products/fit-and-

lean-protein-shake Click here for recipe

made in coconut water with Coconut Slices OR

And uptake your fiber intake along with it

Palak Paneer with Almond Roti

Day 3 Badaam Chai with Flax seeds Amaranth sweet potato Paratha 2 pieces Fish with 1 bowl Side Veggies
panjeeri https://www.youtube.com/watch?v=OgM
hs0B6SUE

Click here for recipe OR

Mushroom Garlic Soup With Baked Sweet

Potato

Click here for recipe

Day 4 Paneer Tikki Broccoli Cheese Soup Rich Egg curry with Cauliflower Rice

Click here for recipe Click here for recipe Click here for recipe rich egg curry

Click here for recipe cauliflower

Day 5 Lauki and Tinda Smoothie Coconut spinach flat bread with paneer Ghia Channa Daal with Cabbage Rice
bhurji
Click here for recipe
Click here for recipe
Click here for recipe OR
Click here for recipe

OR
2-4 pcs Tandoori Chicken with side veggies

Ragi mooli roti Spinach Raita

Click here for recipe

Day 6 Mint Green Smoothie Broccoli/ gobhi ke pakode Pumpkin soup with Sprouts Salad

Click here for recipe

Click here for recipe Click here for recipe

Day 7 Mushroom Egg Wraps Spinach soup with Paneer Slices 4 Boiled Eggs With Green Salad

Click here for recipe Click here for recipe OR

Quinoa Biryani

Click here for recipe

Day 8 Strawberry & Oats 2 katori Saag with 1 glass buttermilk 2 katori ghiya sabji with salad
Smoothie Click here for recipe

Click here for recipe

OR

Jowar Pyaz ki roti with Curd

Click here for recipe

Day 9 Black Coffee with Paneer Parathas with Butter 4 Boiled Eggs with Mayo
MCT oil + 7 pieces
Soaked Dry Fruits Click here for recipe
OR

2 Bowl Amaranth Daliya

Day 10 Spinach Orange Salty Pancakes 1 whole Steamed Broccoli, 1 Zucchini full
Smoothie Click here for recipe plate with hummus dressing. Add olive oil
to hummus

Click here for recipe

Day 11 Black Coffee with Cabbage stir fry with Buttermilk Oats Vegetable Tikki
MCT oil + 7 pieces
Soaked Dry Fruits
Click here for recipe Click here for recipe

Day 12 INTERMITTENT Creamy Spinach Soup with Salad 2 Bowl Fish with Side Saute Veggies

FASTING (Jst Black Click here for recipe

Coffee with MCT oil) OR OR

Chia Smoothie
Lobia Masala Curry with ragi mooli roti

+45 Minutes exercise

Click here for recipe
Click here for recipe

Day 13 Green smoothie or Creamy Tomato Soup with Salad Choley paalak with Cauliflower rice
Juice

Click here for recipe Click here for recipe

Click here for recipe

Day 14 Baingan ka bharta or any seasonal sabji Flaxseeds Wraps

Keto Pakoda with besan roti

Click here for recipe Click here for recipe

Cauliflower Poha

Instruction: keep the fat content high in breakfast, otherwise you will feel hungry all day. Cook them in 3 TBSP of coconut oil.

Ingredients
● 3 tablespoons of coconut oil
● 6-10 curry leaves
● 3 tablespoons of Walnuts (Walnuts soaked Overnight)
● Onion-1 small
● 1 tablespoon of mustard seed
● One-fourth of red chilli powder (optional)
● Lemon juice extracted from one small lemon
● Salt or pepper as per taste
● 3 cups of chopped uncooked cauliflower

Preparation
1. Roast on a slight heat walnuts. Take them out and keep them aside
2. Randomly chop the heads of the cauliflower into small chunks
3. Grind the cauliflower in a blender till they are fairly grounded
4. Heat the pan on a medium to high flame
5. Add 2 tablespoons of coconut oil onto it
6. Add Mustard seeds, curry leaves
7. Add onions and saute it for 2 minutes.
8. Add the grounded cauliflower onto the pan to those ingredients
9. Add all the spices (salt, pepper and red chilli powder) to the cooking composition in the pan
10. Mix all the ingredients well and let the same cook for at least 10 minutes
11. Serve smoky hot by adding lemon juice and add chaat masala over it.

Green Smoothie

Ingredients:

● Chopped bottle gourd (Lauki): 1/2 cup;

● Chopped apple gourd (Tinda): 1/2 cup;

● Water:1/4 cup;

● Salt to taste;

● Black pepper powder: 1 pinch;

● Roasted cumin powder: 1 pinch;

● Lemon juice (optional): a dash

● 2 Tbsp soaked Seeds

● 1 Tbsp MCT oil

Preparation
1. Add bottle gourd, apple gourd, water, salt, black pepper , roasted cumin, soaked seed and lemon
juice on a blender and blend until smooth. Pour into a glass
2. Enjoy your smoothie.

Strawberry & Oats Smoothie

Ingredients

● 1/2 cup Instant Oats

● 1 cup Strawberries or any low GI seasonal fruit

● 2 cups Almond Milk

● Raw honey or Stevia

● 6 Ice cubes

Preparation

1.To make the Strawberry & Oats Smoothie, add all the ingredients to a blender and make a smooth puree.

2. Adjust the consistency of the smoothie by adding more milk if required

Mint Green Smoothie

Ingredients:

● 1/2 cup chilled coconut milk

● 1 cup fresh spinach leaves

● 10 leaves fresh mint, chopped

● 1 teaspoon peppermint extract

● 1 (1 gram) packet stevia powder

● Half banana, cut into pieces and frozen

● ice, or as needed

● water, or as needed

● 2 Tbsp soaked Flax Seeds

● 1 Tbsp MCT oil

Preparation

1. Put all ingredients in a blender and blend until smooth

Badaam Chai with Flax Seeds Panjeeri

Ingredients
● 2 cups unsweetened almond milk
● ½ inch ginger
● 6 pods green cardamom
● 2 teaspoons unflavored whey protein powder
● 2 tablespoons tea powder
● 4 drops Stevia

Preparation
1. Take a Mortar and crush the ginger and cardamom.
 2. Take a pan add almond milk, whey powder, crushed ginger and cardamom powder, water and tea powder. Mix
well
3. Bring it to three boil add stevia and bring one more boil. Remove from the flame and strain the tea

Flax Seeds Panjeeri

Ingredients
● 1 cup flax seed
● ½ cup sesame seed
● 2 tablespoons flaxseed oil
● ½ cup coconut flour
● 2 tablespoons stevia
● ½ cup nuts according to your choice
Preparation

1. Heat a pan and roast the flax seeds on medium flame till fluffs up and place it in a plate.
2. Now grind the roasted flax seeds keep aside.
3. in a pan heat and roast the sesame seed , till light golden on a medium flame, then add flaxseed oil and once
roasted and grind flax seeds .
4. Once roasted add coconut flour and choice of nuts .
5. Add stevia keep in airtight boxes.

Paneer Tikki

Ingredients

● 125 grams of paneer or cottage cheese

● Four tablespoons of peas
● Capsicum-1 small(chopped)
● Baby carrot-1 small(1 chopped)
● French beans-½ cup chopped
 ● 1 tablespoon of chaat masala
● One-fourth tablespoon of black pepper powder
● Coriander leaves (dhaniya)-4 tbsp(chopped)
● Salt according to taste
● Ghee-3tbsp
● Coriander
● Rice Flour or Arrowroot or Tapioca Flour for Binding - ½ cup

Preparation
1. Crush the whole quantity of paneer
2. Add the peas,chopped capsicum, beans carrot,rice flour and coriander leaves to the above composition
3. Add the spices according to your taste and blend with the above ingredients
4. Blend the mixture in a way that no lumps are left. It has to be supple and smooth in texture
5. Take some of the mixture on your palm
6. Shape the same in balls and level them into flat shapes
7. Make all the paneer tikkis of equal sizes with all the composition
How to fry the tikkis

1. Take a non-stick Skillet. Place it on a medium flame

2. Heat some ghee in it.
3. Fry the tikkis until they are golden brown
4. Remove the cooked tikkis from the flame when they are golden from both sides
5. Place the tikkis directly on some napkins so that the excess oil is absorbed
6. Serve the dish with mint chutney.

Lauki and Tinda Smoothie

Ingredients
● Chopped bottle gourd (Lauki): 1/2 cup
● Chopped apple gourd (Tinda): 1/2 cup
● 1 Cucumber
● Salt to taste
● Black pepper powder: 1 pinch
● Roasted cumin powder: 1 pinch
● Lemon juice (optional): a dash
● 1 Scoop protein powder
● 2 Tbsp soaked Seeds
● 1 Tbsp MCT oil
Preparation
 1. In a blender add all ingredients with ice and blend until smooth.

Lauki + Coriander Leaves + Amla + Steamed spinach + Salt +

Ginger Root + Turmeric Root smoothie or Juice

Ingredients
● ½ cup lauki
● ⅛ cup coriander leaves
● 1 amla
● ½ cup steamed spinach
● ¼ teaspoon salt
● ½ teaspoon ginger root
● ½ teaspoon turmeric root

Preparation
In a blender add all ingredients with ice and blend until smooth.

Palak s Power Coffee

Ingredients

● Coffee Powder- 1 tsp (bru or Nescafe of your choice)

● Extra Virgin Cold Pressed Coconut oil- 1 Tbsp
● Butter - 1.5 Tbsp
● Water- 1 mug
Preparation

1. Take a pan and boil one Mug of water in it

2. Add boiling water in a blender
3. Add all other ingredients and Blend.
Coconut spinach flat Bread with Butter

Ingredients
● ½ cup almond flour
● ½ cup tapioca flour
● 1 cup coconut milk,
● ½ cup spinach steamed
● Salt, adjust to taste, optional
● Coconut oil
Preparation
1. Place spinach, and sparkling water in the jug of a blender. Process until smooth.
2. Place almond flour, tapioca flour in a medium bowl. Make a well in the centre. Add the spinach and coconut milk mix in well, mix
into a rough dough.
3. Dust a clean working surface with spelt flour. Place the dough on the flour and knead it until smooth. Divide dough into equal
portions. Roll each portion in a round shape. Flatten it with the palm of your hand and dust both sides with flour. Using a rolling pin,
roll the dough into a 6-inch round shape. Repeat with the remaining dough portions.
Heat a frying pan on medium. Place the rolled flatbread on the frying pan and fry each side for approximately 2-3 minutes until cooked and
golden.

Paneer bhurji

Ingredients
● 250 grams Cottage Cheese
● 30 grams Onion
● 50 grams Tomato
● 50 grams Capsicum
● 50 grams Green Peas
● 5 grams Chopped Ginger
● 5 grams Chopped Garlic
● 1 Chilly
● 2 tablespoons Butter or coconut oil
● Salt
● 1 teaspoon Cumin Seeds
● 1/2 teaspoon Turmeric
● 1/2 teaspoon Kashmiri Red Chilli Powder
 ● 1 teaspoon Coriander Powder
● Fresh Coriander
Preparation
1. Grate the Cottage Cheese or crumble it.
2. Heat 1 tablespoon of butter/oil in the pan and fry the onions and cumin seeds
3. Add ginger, garlic and green chilly and fry.
4. Add in the tomatoes along with turmeric, chilli powder, coriander powder and season
5. Pour some water and cover and cook for 5-6 minutes
6. Add the green peppers, green peas and Cottage Cheese and season with salt.
7. Cook for a further 3-4 minutes
8. Finish with fresh coriander and a tablespoon of butter
9. Serve

Broccoli Cheese Soup

Ingredients
● 1 cup broccoli
● 1/8 cup Onion
● 5 garlic cloves
● 1 cup water
● 1/3 cup coconut Cream
● 1/4 cup Cheddar Cheese

[Continue on next page]

 ● 1-1/2 tablespoons Butter
● 1/2 tablespoon coconut oil or ghee
● Salt to taste
● black pepper to taste
● 1/4 teaspoon paprika

Preparation
1. Clean and cut the broccoli and separate the florets and stem. Cut the stems approximately and cut the florets into small pieces.
2. Heat coconut oil and a tablespoon of butter in the pan and add after melting add chopped onion and broccoli stalks
3. Cook over medium heat until it starts to brown, then add garlic.
4. Once you start to see a little color, season with salt, pepper, paprika and cook the spices for a minute.
5. Add water , cover and cook for 5 minutes.
6. Place the boiled vegetables in a food processor and mix with the liquid until smooth and creamy.
7. In the same pan, heat 1/2 tablespoons of butter and fry the broccoli florets. Once they have a good color, pour the mixed soup
mixture through a sieve into the pan. For a larger soup, you can skip the sieve.
8. Boil the mixture and simmer for a few minutes.
9. Add your thick cream and cheese and mix well.
10. Cook until all the cheese has melted and you have a good creamy soup. Serve hot !

Spinach Soup With Paneer Slices

Ingredients
● 1 teaspoon of Ghee
● ½ cup of onions (finely chopped)
● ½ teaspoon lehsun or garlic (grated)
● 3 cups of palak or spinach (finely chopped)
● Salt as per taste
● ¼ cup of coconut milk
● Black pepper freshly grounded for taste
Preparation
1. Take a non-stick pan
2. Heat some oil on it
3. Add all the chopped vegetables excluding spinach and sauté them on medium flame till onions become translucent
4. Add spinach and salt
5. Sauté all on medium flame for 2-3 minutes
6. Add 1 ½ cups water and bring a dish to boil stirring occasionally
7. Let it cool
8. Put the whole mixture to blend into a smooth puree
9. Put the blended mixture onto the pan
10. Add pepper and milk and put the flame on low for further couple of minutes. Stir occasionally
11. Serve it hot and steamy.

2 Katori Saag With 1 Glass Buttermilk

Ingredients
● Beet greens-2 cups

● Mustard greens-2 cups

● Cumin seeds-1 tsp

● Onion-1 small(chopped)

● Tomatoes-1 small(chopped)

● Salt-as per taste

● Turmeric-1 tsp

● Ginger Garlic paste-1 tsp

● Lemon juice-1 tsp

● Ghee-2 tbsp

Preparation
1. Wash beet green and mustard green thoroughly with water and boil it with one whistle and let the steam release naturally
2. Once done,allow it to cool down and blend it in mixture and keep it aside
3. Heat ghee in a pan,add cumin seeds,once seeds start spluttering,add chopped ginger and garlic ,saute it for few minutes
4. Now, onions to it and sauteit low flame for 3-4 minutes till they are golden brown in color
5. Now add tomatoes ,salt and turmeric powder to it.Cook it at low flame,till the tomatoes get soft in consistency
6. Once done,add the boiled saag into it and mix it properly
7. Cook it for 10 minutes on slow to medium flame
8. Serve hot

Creamy Spinach Soup with Salad

Ingredients
● 1 teaspoon of Ghee
● ½ cup of onions (finely chopped)
● ½ teaspoon lehsun or garlic (grated)
● 3 cups of palak or spinach (finely chopped)
● Salt as per taste
● ¼ cup of coconut milk
● Black pepper freshly grounded for taste
Preparation

1. Take a non-stick pan

2. Heat some oil on it
3. Add all the chopped vegetables excluding spinach and sauté them on medium flame till onions become translucent
4. Add spinach and salt
5. Sauté all on medium flame for 2-3 minutes
6. Add 1 ½ cups water and bring a dish to boil stirring occasionally
7. Let it cool
8. Put the whole mixture to blend into a smooth puree
9. Put the blended mixture onto the pan
10. Add pepper and milk and put the flame on low for further couple of minutes. Stir occasionally
11. Serve it hot and steamy

Creamy Tomato Soup with Salad

Ingredients
● 1 cup of tomatoes (randomly chopped)
● ½ cup of onions (randomly chopped)
● 1 teaspoon of lehsun or garlic (randomly chopped)
● Black pepper (kali mirch) freshly grounded
● 2 tablespoon of butter
● 2 tablespoons of finely chopped dhania for garnishing
Preparation
1. Take a pressure cooker
2. Combine all the chopped vegetables including tomatoes, onions and garlic along with 3 cups of water.
3. Cook till 3 whistles
4. Let the steam escape prior to open the lid
5. Cool the composition
6. Blend the whole mixture till it is finely blended
7. Put the mixture in a non-stick pan
8. Add kalimirch, salt and butter and mix
9. Garnish the soup with freshly chopped coriander leaves

Cabbage stir fry with Buttermilk

Ingredients
● 1 cup cabbage
● 8 or 9 curry leaves
● 2 teaspoons of coconut oil
● 1/2 teaspoon mustard seeds
● 1/4 teaspoon salt

● 1/4 teaspoon turmeric

● A pinch of asafoetida, hing

Preparation
1. Finely chop 250 grams of cabbage and place it in a bowl.
2. Heat 2 teaspoons of ghee or olive oil in a skillet or saucepan and add 1/2 teaspoon each of cumin seeds and mustard seeds to it.
3. Add in 8 or 9 curry leaves and a pinch of asafoetida as soon as the mustard seeds start popping out.
4. Wait for the curry leaves to get crisp and then add the chopped cabbage. Mix it well.
5. Season with 1/4 teaspoon each of salt and turmeric and cover the saucepan with a lid. Cook for about 8 to 10 minutes or until
the cabbage looks tender.
6. Before serving, garnish with coriander.

Seasonal Sabji + Coconut Roti

Ingredients
● 1/4 cup mustard oil
● 1 tablespoon mustard seed
● 1 tablespoon whole cumin seeds
● 2 onions (chopped)
● 1 tablespoon fresh ginger (minced)
● 1 tablespoon fresh jalapeño (minced)
● 1 tablespoon turmeric
● 2 teaspoons coriander
● 1 teaspoon garam masala
● 1 tablespoon fenugreek (optional)
● 1 large cauliflower (chopped)
● 1 cup green peas
● 3 large tomatoes (chopped)
● 2 bell peppers (chopped)
● 2 cups spinach
● Dash 0f salt

Preparation
1. Heat the canola or mustard oil in a large skillet. Fry mustard and cumin seeds for a few minutes, just until they begin to
crackle.
2. Add onions, ginger, and jalapeno pepper, and fry for an additional 3 to 4 minutes. Add turmeric, coriander, garam masala and
heat for another minute, then add cauliflower, green peas, tomatoes, peppers, mushrooms, and bell peppers.
 3. Reduce heat to medium-low and heat for 10 to 12 minutes until vegetables are cooked. Add spinach and heat just until wilted.
Season lightly with salt, to taste.
4. Pair sabji with coconut roti

Coconut Roti

Ingredients

● 50 gms Desiccated Coconut

● 1 tbsp Psyllium Husk
● 10 ml or 1 tbsp Melted Coconut oil (Patanjali)
● ½ tbsp Ajwain or Carom Seeds
● 1/4th tbsp Pink Salt
● ½ cup Hot water
● 2 tbsp Ghee

Preparation

1. In a bowl measure the desiccated Coconut and Psyllium husk.

2. In a bowl measure the desiccated Coconut and Psyllium husk.
3. Add the salt and put it in a grinder.
4. Now grind the mixture till it is a fine powder.
5. Take out the mixture in a bowl, add the melted oil and carom seeds to it. Mix well.
6. Slowly add half the water to it. The ingredients will start binding with each other; add more only if you think the batter is very dry
and not coming together. The water needs to be hot, not boiling.
7. Now let the dough rest for five to seven minutes. Heat the griddle or non-stick pan on which you intent to cook the chapati.
8. I smeared the hot plate or tawa with half the ghee and got it ready.
9. Cut two pieces of parchment or baking paper. Divide the batter into four parts and form small balls in your hands.
10. Place one ball between the sheets of paper and lightly press with a rolling pin or belan. Do not apply too much pressure or the
batter will stick to the paper.
11. Place The Dough Ball Between Two Sheets Of Paper
12. Now you can either lift the bread with a flat spoon or with your hands and place it on the hot plate.
13. Cook On A Hot Plate On One Side
14. Keep the heat high and let it get lightly golden on one side before you turn it.
15. Turn a few times more, with a flat spoon, the bread should be cooked from all sides and should be crisp. Don’t worry it does not
stick to the plate, because of the oil in it.

Ragi mooli roti Spinach Raita

Ingredients
● 1 cup Ragi flour (finger millet flour )
● ½ cup grated Radish
● Water
● Salt - as taste
● Coconut Oil - for greasing

Preparation
1. In a bowl, add flour and salt. mix well
2. Add grated radish and jeera. mix well
3. Now add a little water to make a soft dough and rest for 10 mins
4. Now take small ball make thin flat roti
5. Now heat tawa and place it cook both sides.

Spinach Raita

Ingredients
● 1/2 cup blanched and finely chopped spinach
● 1 1/2 cups whisked fresh low-fat curds
● 1/2 tsp finely chopped green chillies
● 2 pinches sugar
● salt and freshly ground black pepper to taste
Preparation

1. Combine all the ingredients in a deep bowl and mix well.

2. Refrigerate for at least 30 minutes and serve chilled.

Broccoli/ Gobhi ke Pakode

Ingredients
● Cauliflower/ broccoli – 3 cups boiled and drained
● Salt to taste
● Turmeric Powder – 1 tsp
● Ginger Garlic Paste – 1 tablespoon
● Chilli Powder – 1 tsp or to taste
● Lemon juice to taste
● Gram Flour / Besan – 1/2 cup
● Coconut flour – 2 tablespoons
 ● Baking Powder – 1/2 tsp
● Coconut Oil for deep frying

Preparation

1. Take all ingredients except oil in a bowl and mix well. Add very little water and mix well.
2. Heat oil in a pan, drop the pakora in hot oil and fry till golden brown.
3. Drain and set aside.
4. Serve .

Jowar Pyaz ki Roti with Curd

Ingredients
● Sorghum flour(jowar)-one cup
● Hara pyaz-one cup chopped
● Green capsicum(Shimla mirch)-1/2 cup Chopped
● Ghee-1 tbsp
● Coriander leaves(fresh)-1 tsp
● Green chillies-1 small
● Salt-as per taste
● Hot water-1 cup (for kneading the dough)
Preparation
1. Take a large bowl
2. Add jowar flour,choppedonion,chopped capsicum ,coriander leaves and green chilly
3. Start kneading the dough with hot water until the dough gets smooth
4. Divide the dough into 5 equal portions.
5. Each portion need to get roll into 120mm using little dry jowar flour to prevent it from sticking to rolling pin
6. Heat the tawa, and cook each portion(roti) using ghee on both sides till it get crispy structure.
7. Serve Hot with Curd.

Paneer Parathas With Butter

Ingredients
● Singhara Atta or Chestnut Flour (100 gms)
● Paneer (100 gms)
● Coriander leaves (fresh)-1tsp
● 4 tablespoons of ghee
 ● A pinch carom seeds
● Finely chopped green chillies
● Pink salt as per taste
Preparation
1. Knead the singhara atta (chestnut flour) into a dough. Keep it aside.
2. Take grated paneer and add herbs of your preference to it.
3. Mix the paratha dough and grated paneer together to a mixed dough.
4. Roll the composition into a circle shape. Make sure the circle is not too thin as thin base may get stick on the pan while frying.
5. Take a pan. Heat the ghee on it.
6. Place the rolled paratha and fry both sides till golden brown.
7. Serve the parantha hot with butter cubes on it.

Baingan ka bharta or any sabji with Besan Roti

Ingredients

● 300 grams Eggplant

● 50 grams Onion
● 100 grams Tomato
● 10 grams garlic
● 2 Tbsp Ghee Try this one
● 1 Tbsp Butter I recommend this one
● 1/2 Tsp Salt
● 1/4 Tsp Tumeric Try this one
● 1/4 Tsp Kashmiri Red Chilli Powder I use this one
● 1 Green Chilly
● Salt to Taste
● Cilantro/Coriander For garnish
Preparation

1. Start by poking holes in the eggplant skin with a knife and also made a few gashes and stuff with the garlic.
2. Roast the eggplant over the stove or in the oven for about 10-15minutes. Once done, cover and let it cool. Skin the eggplant once it
has cooled and chop it roughly till you have a mashed eggplant.
3. Heat the ghee in a saucepan and fry the onions. Season with some salt.
4. Once the onions have browned slightly add in a chopped green chilly and the tomato
5. Add turmeric and chili powder and cook for about 5 minutes till the tomatoes break down. (Add water if needed, but only a little)
6. Add in the eggplant, season with salt and cook for another 2-3 minutes.
7. Garnish with coriander

Besan Roti
 Ingredients
● ½ cup of besan or gram flour
● ½ cups of freshly ground oats
● 1/4 tablespoons of onions (finely chopped)
● 2 tablespoons of coriander (finely grounded)
● ½ teaspoon of green chillies (finely chopped)
● Salt as per taste
● 2 tablespoon of ghee
Preparation
1. Mix oat flour, besan or gram flour, chopped coriander, onion, chillies, a tablespoon of ghee and salt
2. Knead the mixture into a supple and soft dough using little water
3. Rest the dough for 15 to 20 twenty minutes by covering it with the lid.
4. Make 5 equal circle from the dough
5. Roll each of these circles not more than a diameter of 125mm.
6. Heat a non stick tawa and fry each of them using ¼ teaspoon of oil till each side turns into
7. golden brow

[Continued on next page]

Mattar Smoothie

Ingredients
● 1/2 cup fresh/ frozen green peas
● 1 banana
● 1 cup spinach steamed
● 4 mint leaves - more to taste
● 1.5 cups coconut milk

Preparation
1. Combine all ingredients in a blender. Blend until smooth, about 1 minute. Add more coconut milk if needed to promote blending. Enjoy
cold!

Chia Smoothie

Ingredients
● chia seeds-1/2 cup
● coconut milk-2 cups
● Honey- 1 Tsp
● Cardamom powder-2 tsp
● Cinnamon powder-1 tsp
● Fruits-as per season(I used kiwi and pomegranate)
● Almonds –for garnish

Preparation
1. Take a bowl and place chia seeds in it
2. Take coconut milk,honey,cardamompowder,Cinnamonpowder,in a bowl or mason jar. Whisk all the ingredients properly.
3. Add chia seeds to it and give it a good stir.
4. Cover it with a lid or normal plate
5. Refrigerate it overnight.
6. Open the lid or remove the plate,give it a good stir and add sliced kiwi ,raisins and almonds to Garnish it
 Dinner
Recipe Palak
Paneer

Ingredients
● 4 cups chopped Spinach (Palak)
● 3/4 cup Paneer (cubed into 1/2-inch pieces)
● 1-2 Green Chillies, seeded and chopped (or to taste)
● 1/2 teaspoon Cumin Seeds, optional
● 1 large Onion, finely chopped (approx. 1/2 cup)
● 1 teaspoon Ginger Garlic Paste (or crushed)
● 1 teaspoon Lemon Juice
● 1/2 teaspoon KasuriMethi (dry fenugreek leaves), optional
● 2 tablespoons Fresh Cream
● 1/3 cup Water
● 2 tablespoons Oil + 1 tablespoon Butter
● Salt to taste

Preparation
1. To make the paneer soft, soak it in water for some time. Cut the paneer into small cubes and keep aside. To ensure that the spinach
is adulterant-free, soak it in water and add a small pinch of salt. Then clean and wash spinach thoroughly. Now, put a deep-
bottomed pan over medium flame and add spinach in it. Cover and cook until the spinach becomes soft and mushy. You need not
add any water as spinach gets cooked in its own water.
2. Cooking-spinach-puree Cook the spinach puree with milk and fresh cream.
3. Once the spinach is boiled, take it out and let it cool. Make a puree using a blender. Heat a pan with butter on a moderate flame.
Add onion, garlic, chilies to it and saute. Add grated tomatoes in a pan and cook for 2 minutes. Then add pureed spinach along
with fresh cream and 1 cup milk. Cook for 5-7 minutes.
4. Once the gravy starts to simmer, add salt and paneer pieces. Cook for 3-4 minutes. Turn off the heat and transfer Palak Paneer
to a serving bowl. Garnish it with fresh chopped coriander leaves and whipped cream.

Mushroom Garlic Soup With Baked Sweet Potato

Ingredients
● Mushroom-1 cup(chopped )
● Butter - 2 tablespoons
● Onion-½ cup(chopped),its better we get spring onion but normal onion is also fine
● Chaat masala-½ tsp
 ● Black pepper-¼ tsp
● salt-As per taste
● Coconut milk-½ cup
● Coriander leaves-To garnish it

Preparation
1. Take a pan ,heat butter on it
2. Add chopped onion to the ghee and saute it for few minutes.
3. Add mushrooms to it and saute it for 2 minute again from low to medium flame.
4. Add 2 cups of water and cook it for 10 minutes on a low flame and cover it with a lid.
5. Once the mushrooms are cooked in water ,allow it to cool for 30 minutes.
6. Once done blend this mixture with coconut milk in grinder to get the smooth consistency
7. Now add this mixture to the pain again,let it boil for 5-10 minutes at medium to low flame.
8. Once done,add salt and black pepper to it!
9. Serve hot

Cauliflower rice

Ingredients
● 1 cauliflower
● ½ tsp salt
● 3 oz. butter or coconut oil
Preparation
1. Using a grater or grater attachment on a food processor, shred the entire cauliflower head.
2. Melt butter or coconut oil in a skillet. Add the cauliflower and cook over medium heat for 5-10 minutes or until the riced
cauliflower has softened a bit.
3. Add salt while frying.

Ghia Channa Daal with Cabbage Rice

Ingredients

● Chane ki dal-1 cup(soaked)

● Onion-1 cup(chopped)
● Tomato-1 cup(chopped)
● Gheeya(bottle gourd)-1 cup(chopped)
● Ginger garlic paste-2 tbsp
 ● Fresh coriander leaves- 2 tbsp for garnishing
● salt-as per taste
● Turmeric-1 tsp
● Hing(Asafoetida)
● Jeera(cumin seeds)-1tsp
Preparation

1. Soak chana dal for minimum for half hour or overnight.

2. Now take a pressure cooker and add 3 cup of of water in it with a pinch of hing in it
3. Now add gheeya(bottle gourd) and chana dal both in pressure cooker
4. Now add salt as per taste and turmeric along with it.
5. Cover the pressure cooker and cook it till 4-5 whistles.
6. Now take a pan or ladhai for tempering or tadka, add ghee to it and once it get hot,add jeera to it and ginger garlic paste along
with it.
7. Now add chopped onion in it and cook it for 1 minute.
8. Now add tomato in it and cook it for another 5 minutes till it gets soft and mushy
9. Now cover it with lid and cook it a low flame for 5 minutes
10. Now pour the tadka over the steamed dal and gheeya and pressure cook it for 1 whistle again.
11. Garnish it with fresh coriander leaves.
12. Dal ghiya is ready to serve

Cabbage Rice

Ingredients
● 1 head cabbage riced
● 2 tablespoon coconut oil
● 1/2 teaspoon curry powder
● 3 cloves garlic minced
● salt & ground black pepper to taste

Preparation
1. Heat coconut oil in skillet until melted and hot. Stir in curry, garlic, salt, and ground black pepper.
Add riced cabbage and stir until it’s well coated with the ghee mixture. Place lid on top and allow to simmer on medium for ten
minutes.
2. Cabbage should be nice and tender. If not continue cooking a little longer.

Saute Beans

Ingredients
● ½ cup fresh string beans, trimmed
● 1 teaspoon of olive oil
 ● 3 tablespoons chopped garlic
● 1/2 teaspoon salt
● 1/4 teaspoon ground black pepper

Preparation
1. Bring a large stockpot of water to boil. Cook the string beans for 2 minutes, then drain and set aside.
2. Heat a large high-sided skillet over medium heat. Add the olive oil, 2 tablespoons of the garlic and the string beans and stir. Add the
salt and pepper and mix again, then add remaining 1 tablespoon garlic and stir to make sure the string beans are coated. Cook until
tender, 5 minutes, and then serve.

Pumpkin Soup with Sprouts Salad

Ingredients

● Pumpkin(Kaddu)-2 cups(chopped and cubed)

● Ghee-2 tsp
● Onion(pyaazz)-1/2 cup(finely chopped)(you can also use spring onion if available)
● Jeera-1 tsp
● Chat masala-1 tsp
● Coconut milk-1/2 cup
● Black pepper-1/2 tsp
● Coriander leaves-to garnish-1 tsp
● Salt-As per taste
● Water-2 cups
Preparation

1. Heat 2 tsp of ghee in a pan

2. When ghee become little hot,add cumin seeds(jeera) to the pan,once the seeds start cracking add finely chopped onions and
sauté it for 2 minute at medium flame
3. Add cubed pumpin to the pan and sauté it for 2 minutes continuously and then cover it with a lid for 3 minutes m at low flame
4. Once water is added cover it with lid again and allow it to cook at low flame for 7 minutes.
5. Once done,Remove the pan from the flame and allow it cool down
6. As soon as it get cooled down,blend it from blender or mixer to form a smooth consistency.

7. Transfer smooth pumpkin mixture back to the pan and add coconut milk,black pepper and chat masala while stirring it
continuously.
8. Cook it for 5 minutes again at low flame
9. Once done transfer this to soup bowl and garnish it with fresh coriander leaves

Ghiya sabzi with salad

 Ingredients
● 1 Bottle Gourd (Lauki) Medium size peeled and diced
● 1 Tomato Diced
● 1/2 Onion finely chopped
● 4 Garlic buds finely chopped
● 1 tsp Cumin seeds
● 1 tbsp Coriander Powder
● 1 Green Chili Finely chopped
● 1/2 inch Ginger finely chopped
● 1/2 tsp Amchur/ Dry mango powder
● 1 tbsp Coriander leaves

Preparation

1. Heat 4 - 5 tbsp oil in a pressure cooker. Add cumin seeds and let them crackle. Add a pinch of asafoetida powder, green chillies,
garlic, ginger and saute for a minute.
2. Add onion and saute till translucent. Add chopped tomatoes. Saute for 2 minutes. Then add all spices except dry mango and mix
well.
3. Add chopped bottle gourds or lauki to the cooker and mix well.
4. Add 1/2 cup water and close the lid of cooker and cook for 3 - 4 whistles. Turn off the gas and wait till cooker lid opens.
5. Garnish with chopped coriander leaves and serve hot.

Quinoa Biryani

Ingredients
●Half cup of quinoa

●Half cup of chopped onion

●½ cup of peas

●One cup finely chopped bell pepper

●A teaspoon of ginger garlic (grated) or coarsely grinded

●Three tablespoon of ghee

●Half tablespoon of cumin seeds

●One teaspoon ghee

●2 Tbsp Biryani Masala

●Green Chillis - 1

●One and a half cup water

●A teaspoon of garam masala powder

●A tablespoon of lime juice

●Coriander

Preparation
1.Take a pan and heat the ghee

2.Add the cumin seeds. Wait till the seeds splutter

3.Add coarse paste or grated ginger garlic. Saute them for some seconds.

4.Add the chopped onion and sauté again

5.Gradually add the entire chopped vegetables one after the other including bell pepper and mushroom. Sprinkle some
salt onto it and fry

6.Now add Biryani Masala . Let the composition cook for a minute or so.

7.Was the quinoa adequately and combine the cooked veggies with the same. Once it is cooked for a minute add the
water Place the lid over the pan.
8.Let the whole dish cook for a maximum of ten minutes over low to medium flame. Stir occasionally

9.After ten minutes open lid and fluff the mixture with a fork

10.Add cilantro and lime juice

11.The quinoa biryani is ready to be served

Recipe Tips

1. If you eat egg add Boiled eggs on the top.

Steamed Broccoli, Zucchini With

Hummus Dressing
Ingredients
●15 broccoli florets

●1/2 cup yellow or green zucchini cubes

●water

Hummus dressing
●1/4 cup chickpeas

●1/4 cup water

●2 1/2 tbsp tahini

●1 tbsp freshly squeezed lemon juice

●1 tbsp red wine vinegar

●1 tsp tamari

●1/2 tsp dijon mustard

●2-3 tsp fresh oregano leaves (see note)

●1 very small clove garlic (or 1/2 small-med)

●1 – 1 1/2 tsp pure maple syrup or agave nectar (or more to taste)

●1/4 tsp sea salt

●freshly ground pepper to taste

●1-2 tbsp sesame seed for topping

Preparation
1.Steam the broccoli florets and zucchini in a steamer or it can be steamed in Idli cooker for 4-5 mins.

2. It is done when you can pierce vegetables with a fork.

3. In a blender or in a deep cup/jar using an immersion blender, puree until smooth. Season to taste with
additional salt/pepper if desired, and using extra garlic to taste and topping with sesame seed

Choley Paalak with Cauliflower rice

Ingredients
● Chole (kabuli chana)-2 cups
● Palak(spinach)-two cups
● Ginger Garlic paste-one tsp
● Green chilly-as per taste(optional)
 ● Jeera powder-one tsp
● Hing-one fourth teaspoon
● Tomatoes-chopped-2 cups
● Ghee-2 tbsp
● Tej patta-1 tsp
● Laung-2-3 cloves
● Dhaniya powder-1 tsp
● Haldi-one teaspoon
● Salt-as per taste
● Chole masala or garam masala-⅕ tsp
Preparation
1. Soak the chana overnight for 5-6 hours.
2. Prior to start the recipe wash the chickpeas. Rinse them and drain well so that no drops of water are left behind.
3. Put the green chillies, ginger,garlic and tomatoes together in a blender in order to make a puree.
4. In a saucepan heat some oil. To know whether the oil is heated or not drop one cumin seed on the oil. If the seeds starts
cracking it means the oil heated,
5. Add the remaining cumin seed Hing,laung,tejpatta in the heated oil.
6. As the seeds start cracking add the other ingredients like coriander powder, tomato puree red chilli powder and turmeric
powder.
7. On medium heat cook the composition for at least 3-4 minutes.
8. As the mixture starts separating oil and about to reduce in quantity (almost half) add the leftover ingredients (spinach and salt).
9. Add half cup of water. Cover the lid and allow the dish to cook for 4-5 minutes. The flame should be on medium heat.
10. Add the washed chickpeas. Slightly mashed them with the help of a spatula. You can add more or less water as per your
preference of the gravy’s consistency.
11. Again cook the same for another 7-8 minutes

Cauliflower rice

Ingredients
● 1 cauliflower
● ½ tsp salt
● 3 oz. butter or coconut oil
Preparation
1. Using a grater or grater attachment on a food processor, shred the entire cauliflower head.
2. Melt butter or coconut oil in a skillet. Add the cauliflower and cook over medium heat for 5-10 minutes or until the riced
cauliflower has softened a bit.
3. Add salt while frying.

Amaranth Daliya
 Ingredients
Amaranth-½ cup
● 1 tsp of ghee or coconut oil
● Almond milk-½ small cup
● Cashew nuts-1 tsp(grounded)
● Almonds-1 tsp(crushed)
● Raisins-5-6
● stevia-½ tsp

Preparation
1. Take a medium sized pan
2. Add amaranth seeds in the pan
3. Add 1 tbsp of ghee and roast the seeds for few minutes. The seeds will start spluttering and give you a fresh aroma
4. Take out roasted seeds in some container
5. In the same pan, add almond milk and pour the seeds in the water
6. Allow it to cook for five to eight minutes and bring it to boil and allow this mixture to cook for another five minutes again on slow
flame while stirring it continuously
7. At the end add stevia to it and again give a good stir to the mixture
8. Garnish it with chopped almond, cashew nuts and raisins
9. Serve hot

Oats Vegetable Tikki

Ingredients
● Capsicum-1 small(Grated)
● Carrot(Grated)-1 small
● Paneer mashed-50 grams
● Oats-½ cup
● Chaat masala
● Amchur powder-½ tsp
● Salt-As per taste
● Peas-¼ cup
● Olive oil or ghee -4 tbsp

Note -we will be shallow frying the tikkis not deep frying,hencenon stick tawa is required
Preparation
1. Take a bowl,add mashed paneer,Gratedcapsicum,Grated carrots and peas in it
2. Now add oats and check if its getting binding properly ,if not we can try adding more oats to it.
3. Add salt,Amchurpowder,Chaat masala and mix it properly
4. Divide the dough into equal flat patties shape with the help of little oil on your palms
5. Add Oil to your non stick tawa and add 1-2 tikkis to it and shallow fry it on low to medium flame ,till it get golden brown color
texture from both sides

Lobia Masala Curry with Ragi Mooli Roti

Ingredients
● Lobia/black eye peas 1/2 cup, unboiled
● Onion 1/2 cup, diced
● Tomato 1/2 cup, puree
● Oil 1 1/2 tbsp
● Cumin seeds / Jeera 1 tsp
● Bay leaf / tejpatta 1 leaf
● Cinnamon 1 small piece
● Green chilies 1 piece, slit
● Ginger 1 tsp, paste
● Garlic 1 tsp, paste
● Red chili powder 1/2 tsp
● Turmeric powder 1/4 tsp
● Cumin powder 1 tsp
● Garam masala powder 1 tsp
● Salt 1 1/2 tsp or to taste
● Kasurimethi / dry fenugreek 1 tbsp crushed
Preparation
1. Soak the lobia overnight or about 4-5 hrs.
2. Once the lobia is soaked boil it in pressure cooker for about 3 whistle.
3. Diced the onion and puree the tomato and keep aside.
4. Make the paste of ginger and garlic.
5. In a pan heat oil and add bay leaves, cumin seeds, cinnamon and cook for about half min.
6. Then add ginger and garlic paste and saute for a min.
7. Once ginger and garlic is sauteed add onion and cook for about 2 min or till onion sweats.
8. Then add tomato puree and cook till it oozes out oil.
9. Now add dry Indian spices like turmeric powder, red chili powder, cumin powder and cook for a min and then add slit green chili
also.
10. Once all the masala blend well with each other then add boiled lobia. Stir well.
11. Mash a tbsp of lobia beans and add in the gravy.
12. When lobia blend well with masala then at the end add garam masala and salt to this sabji. Mix well.
13. At the end add kasurimethi and mix well and serve hot.

Ragi Mooli Roti

Ingredients

● 1 cup Ragi flour (finger millet flour )

● ½ cup grated RadishWater
● salt - as taste
● Coconut Oil - for greasing
Preparation

1. In a bowl, add flour and salt. mix well

2. Add grated radish and jeera. mix well
3. ow add little water and make soft dough and rest for 10 mins
4. Now take small ball make thin flat roti
5. Now heat tawa and place it cook both side
6. Now it is ready to serve Ragi Radish roti with your curd.

Dal Dosa with Sambar and Coconut Chutney Recipe

Ingredients
● Moong dal-½ cup
● Chana dal -¼ cup
● Arhar dal-¼ cup
● Masoor dal-¼ cup
● Urad dal-¼ cup
● Curry leaves(kadi patta)-4-5 leaves
● Green chilly(optional)-1
● Red chilli powder-1/2 tsp
● Paneer and onion -(50gms for stuffing)
● Onion-2 medium sized(chopped)
● Ginger-1 tsp(crushed_
● Garlic-1 tsp(crushed)
● Mustard seeds-1 tsp
● Coriander seeds-1 tsp
● Coriander leaves-2 tbsp
● Ghee-as required while making dosas
● salt-As per taste

Preparation
1. Soak all the dal overnight or minimum 6 hours.
2. After 6 hours when dal become little soft ,grind it into mixture to form smooth paste
3. After grinding it again keep it for 5-6 hours to get it properly fermented.
4. Add red chillipowder,curryleaves,corianderleaves,greenchilli and red chilli powder to the dal batter and mix it well
5. Add salt and give it a good stir to it .
6. Take a non stick pan and heat small amount of ghee in it,then add mustard seeds,corianderseeds,when they start getting
splutter,pour spoonful of your dosa batter on the tawa and spread it well .
7. Once cook from one side add grated paneer, and chopped onion in it .let it get cooked for another 2 minutes on medium flame
8. Add more ghee if required
9. Your dosa is ready .
10. Serve hot with coconut chutney
Sambar

Ingredients
● split pigeon peas-1 cup
● Water-3 cups
● Salt-1 tsp
● Drumstick-1 cup(sliced)
● Tomato-1 cup(chopped)
● Capsicum-½ cup(chopped)
● Radish-½ cup (Chopped)
● Turnip-½ cup chopped
● Garlic-1 tsp (finely chopped)
● Ginger-1 tsp(crushed)
● Asafoetida-¼ tsp
● Turmeric powder

Other Ingredients
● Curry leaves-8-10 leaves
● Onion-1 cup(chopped)
● Tomato( 1 cup chopped)
● Sambhar masala-2 tsp or as per taste
● Mustard seeds-1 tsp
● Tamarind water-1 cup
● Fresh coriander leaves
● Ghee-2 tb
Preparation
1. Wash pigeon peas split dal thoroughly with fresh water
2. Pressure cook it with 2 cups of water ,turmeric, Asafoetida,garlic and ginger to 3-4 whistles.
3. Allow the steam from the pressure cook release naturally and once done,open the pressure cooker,whisk the dal properly to form a
thick paste like consistency.
4. Now add tamarind water,drumsticks,capsicum,tomatoes,turnip along with some salt as per taste in it.
5. Close the pressure cooker and pressure cook it again to 3-4 whistles.
6. After 3-4 whistles turn off the flame and allow the steam to release naturally,and once done stir it properly so that vegetables and
pulse get mixed together
7. Now turn on the heat again and boil it for 3-4 minutes at low flame
8. Prepare tempering in small pan
9. Add 2 tbsp of ghee in it.
10. Add mustard seeds,curryleaves,once they start crackle,Add onion in it
11. Spread it over the pulse immediately and cover it with the lid
12. Serve hot and garnish it with fresh coriander leaves

Snacks Recipes
Coconut Slices

Slice thin coconut layers and eat. 4- 5 Pieces .

1. Measure out ¼ cup of raw, unsalted, organic nuts/seeds into a medium sized bowl

2. Cover with filtered water so that nuts are submerged

3. Allow to stand covered on the counter for about 7 hours, or overnight

Buttery Chia seeds ,Mint Smoothie

Ingredients
● 2 teaspoons of chia seeds
● 1 cup buttermilk
● 10 fresh mint leaves
● Salt
● Pepper
Preparation
1. In a small bowl combine chia seeds and water and let soak for at least 15 minutes.
2. In a blender combine chia seeds, buttermilk, mint, salt and pepper. Blend until smooth and creamy
3. Pour into a glass and enjoy!

Keto Chai
Ingredients
● 2 cups unsweetened almond milk
● ½ inch ginger
● 6 pods green cardamom
● 2 teaspoons unflavored whey protein powder
● 2 tablespoons tea powder
● 4 drops Stevia
Preparation
1. Take a Mortar and crush the ginger and cardamom.
2. Take a pan add almond milk, whey powder, crushed ginger and cardamom powder, water and tea powder. Mix well
3. Bring it to three boil add stevia and bring one more boil. Remove from the flame and strain the tea

Mathi

Ingredients
● Tapioca flour or sago flour-¼ cup
● Flax seed flour-¼ cup
● Almond flour-¼ cup
● Ajwain-½ tsp
● Desi Ghee-1 tbsp
● salt-As per taste
● Water-as needed for kneading the dough
Preparation
1. Take a bowl,add tapioca flour, flaxseed flour,almond flour ,ajwain desi ghee and salt as well.
2. Mix it properly and knead dough with the help of hands and
3. Keep on adding a little water to knead it.Avoid adding more water together as we do in making normal dough.
4. Once done cut the dough into small circular pieces to and flatten it with the help of hands like mathi.
5. Now place these mathis in the baking dish or baking tray.
6. Now Bake these mathis at 375 degree oven for 20 minutes until it turns golden brown in color.
7. Mathis are ready to serve for evening snacking.

Fruity Nutty Yoghurt with Sesame seeds

Ingredients
● 1/2 cup plain yogurt
● 1/3 cup apple, pomegranate , or pear, chopped
● 2 tablespoons walnuts, or almonds
● ½ teaspoon sesame seed
Preparation
1. Combine plain yogurt with chopped apple, pomegranate, or pear. Sprinkle with walnuts or almonds,.topping with
sesame seed

Green Tea with Roasted Chana

Ingredients

● 2 teaspoons Green tea leaves

● 2 cups Water
● Stevia , (optional) to taste

Preparation
1. To begin making Green Tea Recipe, take a saucepan and start heating water on a high heat.
2. Once the water starts boiling, turn off the heat and add the green tea leaves.
3. Keep it covered for a minute.
4. Strain the green tea into the tea cups.
5. Add stevia to taste (only as a sweetener, you can completely skip it), give it a swirl and serve.

Green Tea with Baked sweet potatoes

Ingredients

● 2 teaspoons Green tea leaves

● 2 cups Water
● Stevia , (optional) to taste

Preparation
1. To begin making Green Tea Recipe, take a saucepan and start heating water on a high heat.
2. Once the water starts boiling, turn off the heat and add the green tea leaves.
3. Keep it covered for a minute.
 4. Strain the green tea into the tea cups.
5. Add stevia to taste (only as a sweetener, you can completely skip it), give it a swirl and serve.

Baked Sweet Potatoes

Ingredients

● Sweet potatoes
● Butter
Preparation
1. Preheat oven and wash the sweet potatoes: Preheat oven to 375°F. Scrub the sweet potatoes well and pat them dry with a dish
towel.
2. Prepare squares of aluminum foil for as many sweet potatoes as you are roasting. Place each potato on a foil square and drizzle
with a small amount of butter. Using your hands, rub the butter in a thin, even layer all over the potatoes.
3. Prick with a fork, wrap, and roast: Prick each sweet potato several times with a fork and wrap loosely in the foil. Be sure the foil is
well-sealed. Place on a baking sheet and put them into the oven to roast.
4. Depending on the size of your potatoes, it may take between 30 minutes to 1 hour for them to be done. Check at 30 minutes by
squeezing one of the potatoes in an oven mitt-protected hand and inserting a sharp knife or fork into the center. They should feel
quite soft and the knife should easily glide all the way through. If not, return to the oven and check again in 10 minutes.
5. Enjoy now or save for later

High Fiber Wraps Filled with Seasonal Saute Veggies

Ingredients

● 1 1/2 Cups ground flax seed

● Dry substance for rolling ( coconut flour .)

● 1 tablespoon coconut oil

● 1/2 tsp cumin (optional)

● 1 /2 cup spinach puree

● 1 tablespoon psyllium husk

● filling of your choice (I like any mixture of cauliflower, onions, tomatoes, green peas)

Preparation

1. Grind some flax seeds in your blender, enough to end up with 1/2 cup of ground flaxseeds.

2. Heat the oil in a pan and add cumin seed when it popup the add into flaxseed flour..

3. Now add husk seed powder and spinach puree and make a nice dough.Turn the dough out onto a well floured surface. Knead

until smooth and pliable, about 10 minutes.

4. Flatten the balls with the palm of your hand, then use a rolling pin to roll out each piece into a 6 to 8 inch diameter round.

5. Heat a frying pan over medium heat. Add wrap on it and cook both side. Now fill with your favorite vegetable now wrap is ready

6. enjoy
MUSHROOM EGG WRAPS

Ingredients
● 2 whole wheat lavash wraps (sub regular tortillas)
● 4 eggs
● 1 portobello mushroom, sliced into thin strips
● 3 tablespoons soy sauce (sub liquid aminos)
● 2 1/2 tablespoons liquid smoke
● 1 1/2 tablespoons maple syrup
● 1 cup arugula (sub spinach)
● pickled jalapenos
● 3 slices provolone cheese
● 1/3 cup vegan mayo
● 1/2 teaspoon Sriracha
● 1/2 teaspoon honey

Preparation
1. Preheat your oven to 350.
2. In a small bowl mix together soy sauce, liquid smoke and maple syrup.
3. Lay your sliced portobello mushroom flat on a greased baking sheet, and pour the soy sauce mixture over it.
4. Bake the mushrooms for 20 minutes, flipping halfway.
5. While your mushroom is baking, prep the rest of the wrap by mixing together your vegan mayo, Sriracha, and honey in a small
bowl and setting aside.
6. Then, heat a greased skillet over medium-low heat. Crack your eggs in a bowl, and whisk them together until they are solid
yellow.
7. Pour your eggs into the greased skillet, season with salt and pepper to taste, and wait until the entire bottom of your egg is
solid. Flip the eggs over, trying to keep it all in one solid circle and cook for a few more seconds. Take off heat and set aside.
8. Now you are ready to assemble! Spread a layer of spicy mayo over 1/2 of each wrap. Add 1 1/2 slices of provolone to each
wrap (making sure some of the cheese lines up with the edge of the wrap - this will help it stick together when you grill it!) Top
each wrap with equal arugula and mushroom slices.
9. Slice your egg circle into two semi circles, then fold those in half, and place your eggs in the center of each wrap. Top with
pickled jalapenos, and fold the wrap together, making sure your cheesy edge is on the outside. (You might want to use a
toothpick to keep if from opening.)
10. Heat a grill pan (or regular pan) over medium-high heat. Grill each wrap for 1-2 minutes on each side.
11. Slice your wraps in half and serve!

KETO PAKODA

Ingredients
● 1 of a medium red onion, thinly sliced
● ½ cup cassava flour
● ¼ cup singoda flour or water chestnut flour
● ¼ tsp sea salt
 ● ½ tsp kashmirichilli pow (omit for AIP)

● ½ tsp turmeric
● ¼ tsp cumin seeds (omit for AIP)
● ⅛ tsp whole coriander seeds (omit for AIP)
● ⅛ tsp ajwain or carom seeds (omit for AIP)
● ¼ cup plus 2 tbsp water
● About 1 cup Coconut Oil or Ghee for deep frying (Use coconut oil for AIP)

Preparation
In a large mixing bowl, add the onions, the flours and all the spices. Use your hands to crush the onions into the flour and
spice mixture. Do this for a couple mins until the flour gets a bit wet from the juices released from the onions. Now slowly
add the water bit by bit till you get a sticky dough. (It should not be too watery it should be just sticky - see picture below;
you may not need to use the entire quantity of water)
In a deep skillet or kadai (a wok shaped pan) heat the oil or ghee for deep frying. Heat for 4 to 5 mins until very hot. Turn
heat between medium and low setting. Now make small balls out of the dough mixture and add into the hot oil (You could
also use a spoon to do this)
Fry the pakoras in batches on medium heat for about 2-3 mins and then flip them over and fry for another 1-2 mins until
brown and crispy (take care not to burn them). Transfer to a dish lined with paper towel to catch the extra oil. Serve
pakoras warm

Salty Pancakes

Ingredients
4 ounces cream cheese (about 1/2 cup)

4 large eggs

3 tablespoonsalmond flour

pinch of salt (optional)

butter - for cooking the pancakes

Preparation
Blend everything together in a blender to make the pancake batter. It is a very thin batter.

Heat a griddle on medium heat. Melt a bit of butter on the pan. Slowly drop the pancake batter on the griddle

using a tablespoon. The pan should be hot enough so the pancake batter starts to cook immediately on

contact.

As the pancake batter is runny, to get circular pancakes, slowly pour on the pancake batter so it thickens as it

comes in contact with the griddle. That way, the batter doesn't all quickly spread around the pan in random

shapes.

Help spread the batter outwards and into a circle shape with the back of a spoon. Use 2 tablespoons of

batter per pancake for 3-inch pancakes.

 Alternatively, to make it quickly if you aren't bothered by perfectly circular pancakes, simply pour on

the pancake batter and allow it to spread evenly across the pan.

Cook for about 1 minute, then flip and cook for another minute or so, until cooked through.

RICH EGG CURRY

Ingredients
● 4 Whole Eggs

● 1-1/2 cups Homemade tomato puree

● 2 Onions , finely chopped

● 6 cloves Garlic

● 1 inch Ginger

● 1 Bay leaf (tejpatta)

● 1/2 teaspoon Turmeric powder (Haldi)

● 1 teaspoon Red Chilli powder

● 1 teaspoon Garam masala powder

● 1 teaspoon KasuriMethi (Dried Fenugreek Leaves)

● 1/4 cup Cashew nuts , ground into paste

● Figaro Pure Olive Oil , for cooking

● 2 Salt , to taste

Preparation
1. To begin making the Shahi Egg Curry Recipe, prep all the ingredients and keep them ready, hard boil the eggs, prepare the make the

tomato puree. Follow - How To Make Tomato Puree

2. Into a pestle and mortar, add the ginger and garlic and pound to make a coarse mixture.
 3. Into a pan, add in the olive oil, add the onions, pounded ginger and garlic and saute

for a few seconds until the onions have softened. Take care not to caramelize the

onions.

4. Once the onions have softened, add in the tomato puree, bay leaf, turmeric

powder, red chili powder and garam masala powder.

5. Stir in the cashew nut paste and the boiled eggs. Cover the pan and simmer

for about 5 to 10 minutes until the masalas come together to make a

delicious egg curry.

6. Once done, stir in the kasurimethi into the Shahi Egg Curry and serve

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