Healthy Recipes

Multigrain Beetroot Chilla with Guacamole

Ingredients:

• 1 cup multigrain flour
• ½ cup grated beetroot
• ½ tsp black salt
• ½ tsp cumin seeds
• 1 tbsp cold-pressed mustard oil/groundnut oil/ghee

Instructions:

1. Mix all ingredients with water to form a batter.
2. Heat a pan, pour batter, and cook until golden on both sides.
3. Serve with guacamole.

Nutrition Facts:

• Calories: ~250 kcal
• Carbohydrates: ~45g
• Protein: ~8g
• Fat: ~6g

Oat Date Shake

Ingredients:

• 1 bowl rolled oats
• 1-2 pitted dates
• 1 cup almond milk/coconut milk/soy milk/lactose-free milk
• ½ tsp cinnamon powder
• 3-4 walnuts (optional)

Instructions:

1. Blend all ingredients until smooth.
2. Serve chilled.

Nutrition Facts (Per Serving):

• Calories: ~250 kcal
• Carbohydrates: ~45g
• Protein: ~6g
• Fat: ~6g

Suji Ragi Uttapam

Ingredients:

• ½ bowl semolina (suji)
• ½ bowl ragi flour
• ½ cup curd
• 1 small onion, chopped
• ½ tomato, chopped
• ½ capsicum, chopped
• 1 green chili, chopped
• ½ tsp black salt
• ½ tsp cumin seeds
• Water as needed
• 1 tbsp ghee/cold-pressed mustard oil/cold-pressed groundnut oil

Instructions:

1. Mix suji, ragi flour, curd, black salt, cumin seeds, and water to make a batter.
2. Let it rest for 10 minutes.
3. Heat a pan, grease with oil, and pour batter.
4. Sprinkle chopped veggies and cook on both sides.
5. Serve hot.

Nutrition Facts (Per Serving):

• Calories: ~200 kcal
• Carbohydrates: ~35g
• Protein: ~6g
• Fat: ~5g

Millet Upma

Ingredients:

• 1 cup foxtail millet (or any millet of choice)
• 2 cups water
• 1 small onion, finely chopped
• 1 small carrot, finely chopped
• ½ cup green peas
• 1 green chili, finely chopped
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 tablespoon chana dal (Bengal gram)
• 1 tablespoon urad dal (split black gram)
• 1 sprig curry leaves
• 1 tablespoon ghee or coconut oil
• ½ teaspoon turmeric powder
• Salt to taste
• 1 tablespoon chopped coriander leaves (for garnish)
• Juice of ½ lemon (optional)

Instructions:

• Roast the Millet: Dry roast the millet in a pan for 2-3 minutes until aromatic. Keep aside.
• Tempering the Spices: Heat ghee or coconut oil in a pan. Add mustard seeds, cumin seeds, chana dal, and urad dal. Sauté until golden brown. Add curry leaves and green chilies, stirring for a few seconds.
• Sauté Vegetables: Add onions and cook until translucent. Add chopped carrots, green peas, and turmeric powder. Stir well.
• Cook the Millet: Add roasted millet and mix well. Pour in 2 cups of water and add salt. Stir and cover with a lid. Let it cook on low heat for 10-12 minutes, stirring occasionally until the water is absorbed and the millet is soft.
• Final Touch: Turn off the heat and let it sit for 5 minutes. Garnish with coriander leaves and a squeeze of lemon juice. Serve hot!

Nutrition Facts:

• Calories: 250 kcal per serving
• Carbohydrates: 40g
• Protein: 7g
• Fat: 6g
• Fiber: 5g
• Iron: 2mg
• Calcium: 30mg

Chicken Curry (Using Chicken Breast)

Ingredients:

• 200g chicken breast
• 1 onion, chopped
• 1 tomato, chopped
• 1 tsp ginger-garlic paste
• ½ tsp turmeric
• ½ tsp cumin seeds
• ½ tsp black salt
• ½ tsp garam masala
• 1 tbsp cold-pressed mustard oil/groundnut oil
• 1 cup water

Cooking Instructions:

1. Heat oil, add cumin seeds, then onions. Sauté until golden.
2. Add ginger-garlic paste, tomatoes, and spices. Cook until soft.
3. Add chicken, mix well, and cook for 5 minutes.
4. Add water, cover, and cook for 15-20 minutes until tender.
5. Serve hot.

Nutrition Facts (Per Serving):

• Calories: ~250 kcal
• Carbohydrates: ~10g
• Protein: ~30g
• Fat: ~10g

Fish Curry

Ingredients:

• 200g fish (any white fish)
• 1 onion, chopped
• 1 tomato, chopped
• 1 tsp ginger-garlic paste
• ½ tsp turmeric
• ½ tsp black salt
• ½ tsp cumin seeds
• ½ tsp garam masala
• 1 tbsp cold-pressed mustard oil
• 1 cup water

Cooking Instructions:

1. Heat oil, add cumin seeds, then onions. Sauté until golden.
2. Add ginger-garlic paste, tomatoes, and spices. Cook until soft.
3. Add fish pieces and water, cover, and cook for 10-15 minutes.
4. Serve hot.

Nutrition Facts (Per Serving):

• Calories: ~220 kcal
• Carbohydrates: ~10g
• Protein: ~28g
• Fat: ~8g

Scrambled Egg

Ingredients:

• 2 eggs
• 1 tbsp cold-pressed mustard oil/groundnut oil/ghee
• ½ tsp black salt
• ½ tsp turmeric
• ¼ tsp black pepper

Cooking Instructions:

1. Heat oil in a pan.
2. Crack eggs into the pan, add black salt, turmeric, and black pepper.
3. Stir continuously and cook until soft and fluffy.
4. Serve hot.

Nutrition Facts (Per Serving):

• Calories: ~200 kcal
• Carbohydrates: ~2g
• Protein: ~14g
• Fat: ~15g

Indian Style Egg Bhurji

Ingredients:

• 2 eggs
• 1 small onion, chopped
• 1 small tomato, chopped
• 1 green chili, chopped
• ½ tsp black salt
• ½ tsp cumin seeds
• ½ tsp garam masala
• 1 tbsp cold-pressed mustard oil/groundnut oil/ghee

Cooking Instructions:

1. Heat oil, add cumin seeds, then onions. Sauté until golden.
2. Add tomatoes, green chili, black salt, and garam masala. Cook until soft.
3. Crack eggs into the pan, stir well, and cook until scrambled.
4. Serve hot with roti or toast.

Nutrition Facts (Per Serving):

• Calories: ~220 kcal
• Carbohydrates: ~5g
• Protein: ~15g
• Fat: ~16g

Tortilla Chicken Roll with Stuffed Veggies

Ingredients:

• 1 whole wheat tortilla
• 100g grilled chicken breast (shredded)
• ½ cup mixed bell peppers, julienned
• ½ onion, sliced
• ½ tsp black salt
• 1 tbsp cold-pressed mustard oil/groundnut oil/ghee

Cooking Instructions:

1. Heat oil, sauté onions and bell peppers until soft.
2. Add shredded chicken and black salt. Mix well.
3. Place the filling in a tortilla, roll it tightly.
4. Serve hot.

Nutrition Facts (Per Serving):

• Calories: ~300 kcal
• Carbohydrates: ~40g
• Protein: ~25g
• Fat: ~8g

Multigrain Paneer Roll

Ingredients:

• 1 multigrain roti
• 50g paneer, crumbled
• ½ cup grated carrot
• ½ cup shredded cabbage
• ½ tsp black salt
• 1 tbsp cold-pressed mustard oil/groundnut oil/ghee

Cooking Instructions:

1. Heat oil, sauté grated carrot and cabbage.
2. Add crumbled paneer, black salt, and mix well.
3. Place the filling in a roti, roll it, and serve.

Nutrition Facts (Per Serving):

• Calories: ~320 kcal
• Carbohydrates: ~40g
• Protein: ~18g
• Fat: ~12g

Multigrain Chicken Sandwich

Ingredients:

• 2 slices multigrain bread
• 100g shredded grilled chicken
• ½ cup lettuce, chopped
• 1 tbsp hung curd
• ½ tsp black salt
• ½ tsp black pepper

Cooking Instructions:

1. Mix shredded chicken, lettuce, hung curd, black salt, and black pepper.
2. Spread on bread slices and grill.
3. Serve hot.

Nutrition Facts (Per Serving):

• Calories: ~350 kcal
• Carbohydrates: ~45g
• Protein: ~30g
• Fat: ~8g

Multigrain Paneer Sandwich

Ingredients:

• 2 slices multigrain bread
• 50g paneer, crumbled
• ½ cup capsicum, finely chopped
• ½ tsp black salt
• 1 tbsp hung curd

Cooking Instructions:

1. Mix paneer, capsicum, black salt, and hung curd.
2. Spread on bread slices and grill.
3. Serve hot.

Nutrition Facts (Per Serving):

• Calories: ~320 kcal
• Carbohydrates: ~40g
• Protein: ~18g
• Fat: ~10g

Multigrain Tofu Sandwich

Ingredients:

• 2 slices multigrain bread
• 50g tofu, crumbled
• ½ cup grated carrot
• ½ tsp black salt
• 1 tbsp hung curd

Cooking Instructions:

1. Mix tofu, grated carrot, black salt, and hung curd.
2. Spread on bread slices and grill.
3. Serve hot.

Nutrition Facts (Per Serving):

• Calories: ~300 kcal
• Carbohydrates: ~40g
• Protein: ~16g
• Fat: ~8g

Besan Moong Dal Chilla with Mint Chutney

Ingredients:

• ½ bowl besan (gram flour)
• ½ bowl soaked moong dal, ground into paste
• ½ tsp black salt
• ½ tsp cumin seeds
• 1 tbsp cold-pressed mustard oil/groundnut oil/ghee

Cooking Instructions:

1. Mix besan, moong dal paste, black salt, and cumin seeds with water to form a batter.
2. Heat a pan, pour batter, and cook until golden on both sides.
3. Serve with mint chutney.

Nutrition Facts (Per Serving):

• Calories: ~280 kcal
• Carbohydrates: ~40g
• Protein: ~12g
• Fat: ~8g

Multigrain Pancake to be Served with Honey

Ingredients:

• 100g multigrain flour
• 1 tsp baking powder
• 1 tbsp cold-pressed oil
• 1 egg
• 150ml milk
• 2 tbsp honey (for serving)

Instructions:

• Mix the flour and baking powder in a bowl.
• In another bowl, whisk the egg and milk together.
• Combine the wet and dry ingredients, adding the cold-pressed oil.
• Heat a non-stick pan and pour in the batter to form pancakes.
• Cook on both sides until golden brown. Serve warm with honey.

Nutrition Facts:

• Calories: 200 per serving
• Protein: 6g
• Carbohydrates: 30g
• Fat: 7g

Rice and Dal Khichdi

Ingredients:

• 50g rice
• 50g moong dal
• 1 tsp ghee
• 1/4 tsp turmeric powder
• Salt to taste

Instructions:

• Wash the rice and dal thoroughly.
• In a pressure cooker, add rice, dal, turmeric, salt, and 400ml water.
• Cook for 3-4 whistles until soft.
• Stir in the ghee before serving.

Nutrition Facts:

• Calories: 180 per serving
• Protein: 8g
• Carbohydrates: 32g
• Fat: 3g

Millet and Dal Khichdi

Ingredients:

• 50g millet
• 50g moong dal
• 1 tsp ghee
• 1/4 tsp turmeric powder
• Salt to taste

Instructions:

• Wash the millet and dal thoroughly.
• In a pressure cooker, add millet, dal, turmeric, salt, and 400ml water.
• Cook for 3-4 whistles until soft.
• Stir in the ghee before serving.

Nutrition Facts:

• Calories: 190 per serving
• Protein: 8g
• Carbohydrates: 34g
• Fat: 3g

Chia Seeds Raita

Ingredients:

• 1 tsp chia seeds (soaked in 50-100ml water for at least 4 hours or overnight)
• 200g yogurt
• 1/4 tsp roasted cumin powder
• Salt to taste

Instructions:

• Mix the yogurt with roasted cumin powder and salt.
• Stir in the soaked chia seeds.
• Chill before serving.

Nutrition Facts:

• Calories: 120 per serving
• Protein: 6g
• Carbohydrates: 8g
• Fat: 6g

Palak Paneer

Ingredients:

• 200g spinach
• 100g paneer
• 1 tbsp cold-pressed oil
• 1 onion, chopped
• 1 tomato, chopped
• 1 tsp ginger-garlic paste
• 1/4 tsp turmeric powder
• Salt to taste

Instructions:

• Blanch the spinach in boiling water for 2 minutes. Drain and blend to a puree.
• Heat oil in a pan and sauté onions until golden.
• Add ginger-garlic paste and cook until fragrant.
• Add tomatoes, turmeric powder, and salt. Cook until tomatoes are soft.
• Stir in the spinach puree and cook for a few minutes.
• Add paneer cubes and simmer for 5 minutes.

Nutrition Facts:

• Calories: 220 per serving
• Protein: 12g
• Carbohydrates: 10g
• Fat: 15g

Palak Chicken

Ingredients:

• 200g spinach
• 100g chicken breast, boneless
• 1 tbsp cold-pressed oil
• 1 onion, chopped
• 1 tomato, chopped
• 1 tsp ginger-garlic paste
• 1/4 tsp turmeric powder
• Salt to taste

Instructions:

• Blanch the spinach in boiling water for 2 minutes. Drain and blend to a puree.
• Heat oil in a pan and sauté onions until golden.
• Add ginger-garlic paste and cook until fragrant.
• Add tomatoes, turmeric powder, and salt. Cook until tomatoes are soft.
• Add chicken cubes and cook until done.
• Stir in the spinach puree and cook for a few minutes.

Nutrition Facts:

• Calories: 210 per serving
• Protein: 20g
• Carbohydrates: 8g
• Fat: 10g

Multigrain/Sourdough Peanut Butter and Banana Sandwich

Ingredients:

• 2 slices multigrain or sourdough bread
• 2 tablespoons natural peanut butter
• 1 medium banana (about 120g), sliced

Instructions:

• Toast the bread slices until golden brown.
• Spread the peanut butter evenly on both slices of bread.
• Place the banana slices on one of the peanut butter-covered slices.
• Close the sandwich with the other slice of bread.
• Cut in half and serve.

Nutrition Facts:

• Calories: 350
• Protein: 10g
• Carbohydrates: 50g
• Fat: 14g
• Fiber: 8g

Multigrain/Sourdough Peanut Butter and Strawberry Sandwich

Ingredients:

• 2 slices multigrain or sourdough bread
• 2 tablespoons natural peanut butter
• 100g fresh strawberries, sliced

Instructions:

• Toast the bread slices until golden brown.
• Spread the peanut butter evenly on both slices of bread.
• Place the strawberry slices on one of the peanut butter-covered slices.
• Close the sandwich with the other slice of bread.
• Cut in half and serve.

Nutrition Facts:

• Calories: 330
• Protein: 10g
• Carbohydrates: 45g
• Fat: 14g
• Fiber: 7g

Multigrain/Sourdough Avocado Toast

Ingredients:

• 1 slice multigrain or sourdough bread
• 1 ripe avocado (about 150g)
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

• Toast the bread until golden brown.
• In a bowl, mash the avocado with a fork.
• Add lemon juice, salt, and pepper to the mashed avocado and mix well.
• Spread the avocado mixture evenly on the toasted bread.
• Serve immediately.

Nutrition Facts:

• Calories: 250
• Protein: 5g
• Carbohydrates: 30g
• Fat: 15g
• Fiber: 10g

Multigrain/Sourdough Avocado Sandwich Stuffed with Cucumber, Onion, Lettuce

Ingredients:

• 2 slices multigrain or sourdough bread
• 1 ripe avocado (about 150g)
• 1/2 cucumber (50g), thinly sliced
• 1/4 small red onion (25g), thinly sliced
• 2-3 lettuce leaves
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

• Toast the bread slices until golden brown.
• In a bowl, mash the avocado with a fork.
• Add lemon juice, salt, and pepper to the mashed avocado and mix well.
• Spread the avocado mixture evenly on both slices of bread.
• Layer the cucumber, onion, and lettuce on one slice of the avocado-covered bread.
• Close the sandwich with the other slice of bread.
• Cut in half and serve.

Nutrition Facts:

• Calories: 300
• Protein: 6g
• Carbohydrates: 35g
• Fat: 15g
• Fiber: 12g

Cauliflower Rice

Ingredients:

• 1 medium cauliflower (600g), grated
• 1 tbsp cold-pressed olive oil
• Salt, to taste
• Pepper, to taste

Instructions:

• Grate the cauliflower using a box grater or food processor.
• Heat cold-pressed olive oil in a large skillet over medium heat.
• Add the grated cauliflower, salt, and pepper.
• Cook for 5-7 minutes, stirring occasionally, until tender.

Nutrition Facts:

• Calories: 50
• Protein: 3g
• Carbohydrates: 10g
• Fat: 3g
• Fiber: 4g

Brown Rice Chicken Biryani

Ingredients:

• 1 cup brown rice (200g)
• 100g chicken breast, boneless
• 1 tbsp cold-pressed olive oil
• 1 onion, sliced
• 1 tomato, chopped
• 1/2 cup yogurt (120g)
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 tsp garam masala
• 1 tsp turmeric
• Salt, to taste
• Pepper, to taste
• Fresh cilantro, for garnish

Instructions:

• Cook the brown rice according to package instructions.
• Heat cold-pressed olive oil in a large pot over medium heat.
• Add the sliced onion and cook until golden brown.
• Add garlic, ginger, garam masala, turmeric, salt, and pepper. Cook for 2 minutes.
• Add the chicken breast pieces and cook until fully cooked.
• Add chopped tomatoes and yogurt, cook until the mixture thickens.
• Mix the cooked brown rice with the chicken mixture.
• Garnish with fresh cilantro before serving.

Nutrition Facts:

• Calories: 400
• Protein: 25g
• Carbohydrates: 50g
• Fat: 12g
• Fiber: 8g

Cauliflower Rice Chicken Biryani

Ingredients:

• 1 medium cauliflower (600g), grated
• 100g chicken breast, boneless
• 1 tbsp cold-pressed olive oil
• 1 onion, sliced
• 1 tomato, chopped
• 1/2 cup yogurt (120g)
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 tsp garam masala
• 1 tsp turmeric
• Salt, to taste
• Pepper, to taste
• Fresh cilantro, for garnish

Instructions:

• Grate the cauliflower using a box grater or food processor.
• Heat cold-pressed olive oil in a large skillet over medium heat.
• Add the sliced onion and cook until golden brown.
• Add garlic, ginger, garam masala, turmeric, salt, and pepper. Cook for 2 minutes.
• Add the chicken breast pieces and cook until fully cooked.
• Add chopped tomatoes and yogurt, cook until the mixture thickens.
• Mix the grated cauliflower with the chicken mixture and cook for an additional 5 minutes.
• Garnish with fresh cilantro before serving.

Nutrition Facts:

• Calories: 350
• Protein: 28g
• Carbohydrates: 20g
• Fat: 12g
• Fiber: 10g

Millet Chicken Biryani

Ingredients:

• 1 cup millet (200g)
• 100g chicken breast, boneless
• 1 tbsp cold-pressed olive oil
• 1 onion, sliced
• 1 tomato, chopped
• 1/2 cup yogurt (120g)
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 tsp garam masala
• 1 tsp turmeric
• Salt, to taste
• Pepper, to taste
• Fresh cilantro, for garnish

Instructions:

• Cook the millet according to package instructions.
• Heat cold-pressed olive oil in a large pot over medium heat.
• Add the sliced onion and cook until golden brown.
• Add garlic, ginger, garam masala, turmeric, salt, and pepper. Cook for 2 minutes.
• Add the chicken breast pieces and cook until fully cooked.
• Add chopped tomatoes and yogurt, cook until the mixture thickens.
• Mix the cooked millet with the chicken mixture.
• Garnish with fresh cilantro before serving.

Nutrition Facts:

• Calories: 450
• Protein: 25g
• Carbohydrates: 60g
• Fat: 12g
• Fiber: 10g

Multigrain Paneer Paratha

Ingredients:

• 1 cup multigrain flour (200g)
• 100g paneer, grated
• 1 tbsp ghee
• 1/2 tsp cumin seeds
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 tsp garam masala
• Water, as required

Instructions:

• In a bowl, mix the grated paneer, cumin seeds, salt, pepper, and garam masala.
• In another bowl, mix the multigrain flour with enough water to form a dough.
• Divide the dough into equal portions and roll out into small circles.
• Place the paneer mixture in the center of each circle and fold the edges to seal.
• Roll out each stuffed dough ball gently.
• Heat a skillet over medium heat and cook each paratha, applying ghee on top.

Nutrition Facts:

• Calories: 300 per paratha
• Protein: 10g
• Carbohydrates: 40g
• Fat: 12g
• Fiber: 8g

Multigrain Chicken Paratha

Ingredients:

• 150g multigrain flour
• 200g chicken breast, cooked and shredded
• 1 onion, finely chopped
• 2 green chilies, finely chopped
• 1 tsp garam masala
• 1 tsp cumin powder
• Salt to taste
• Ghee for cooking

Instructions:

• Mix the flour with water to form a dough and let it rest.
• Combine chicken, onion, chilies, spices, and salt in a bowl.
• Divide the dough into equal portions and roll out into small circles.
• Place the chicken mixture in the center of each circle and fold the edges to seal.
• Roll out each stuffed dough ball gently.
• Heat a skillet over medium heat and cook each paratha, applying ghee on top.

Nutrition Facts:

• Calories: 350 per paratha
• Protein: 18g
• Carbohydrates: 42g
• Fat: 14g
• Fiber: 10g

Multigrain Egg Paratha

Ingredients:

• 150g multigrain flour
• 2 eggs, beaten
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 2 green chilies, finely chopped
• 1 tsp turmeric powder
• Salt to taste
• Ghee for cooking

Instructions:

• Mix the flour with water to form a dough and let it rest.
• Combine eggs, onion, tomato, chilies, turmeric powder, and salt in a bowl.
• Divide the dough into equal portions and roll out into small circles.
• Place the egg mixture in the center of each circle and fold the edges to seal.
• Roll out each stuffed dough ball gently.
• Heat a skillet over medium heat and cook each paratha, applying ghee on top.

Nutrition Facts:

• Calories: 320 per paratha
• Protein: 14g
• Carbohydrates: 38g
• Fat: 12g
• Fiber: 8g

Paneer Dosa with Sambar and Coconut Chutney

Ingredients

For Dosa

• 200g dosa batter
• 100g paneer, crumbled
• 1 onion, finely chopped
• 2 green chilies, finely chopped
• 1 tsp cumin seeds
• Salt to taste
• Ghee for cooking

For Sambar

• 100g toor dal
• 1 onion, chopped
• 1 tomato, chopped
• 1 carrot, chopped
• 1 drumstick, chopped
• 2 tsp sambar powder
• Salt to taste
• Ghee for tempering

For Coconut Chutney

• 100g grated coconut
• 2 green chilies
• 1 small piece of ginger
• Salt to taste
• Ghee for tempering

Instructions

For Dosa

• Heat a skillet and pour a ladleful of dosa batter, spreading it evenly.
• Top with paneer, onion, chilies, cumin seeds, and salt.
• Apply ghee and cook until crispy.

For Sambar

• Cook toor dal with water until soft.
• Add vegetables, sambar powder, and salt, and cook until tender.
• Temper with ghee, mustard seeds, and curry leaves.

For Coconut Chutney

• Grind coconut, chilies, ginger, and salt to a smooth paste.
• Temper with ghee, mustard seeds, and curry leaves.

Nutrition Facts

• Calories: 400 per serving
• Protein: 12g
• Carbohydrates: 50g
• Fat: 15g
• Fiber: 10g

Broccoli Multigrain Paratha (without oil, add ghee on top)

Ingredients:

• 150g multigrain flour
• 200g broccoli, finely chopped
• 1 onion, finely chopped
• 2 green chilies, finely chopped
• 1 tsp cumin powder
• Salt to taste
• Ghee for applying on top

Instructions:

• Mix the flour with water to form a dough and let it rest.
• Combine broccoli, onion, chilies, cumin powder, and salt in a bowl.
• Divide the dough into equal portions and roll out into small circles.
• Place the broccoli mixture in the center of each circle and fold the edges to seal.
• Roll out each stuffed dough ball gently.
• Heat a skillet over medium heat and cook each paratha.
• Apply ghee on top while cooking.

Nutrition Facts:

• Calories: 300 per paratha
• Protein: 10g
• Carbohydrates: 40g
• Fat: 12g
• Fiber: 8g

Aloo Methi Paratha

Ingredients

• 150g whole wheat flour
• 200g boiled potatoes, mashed
• 100g fresh methi leaves, chopped
• 1 tsp cumin powder
• 1 tsp coriander powder
• Salt to taste
• Ghee for cooking

Instructions

• Mix the flour with water to form a dough and let it rest.
• Combine potatoes, methi leaves, cumin powder, coriander powder, and salt in a bowl.
• Divide the dough into equal portions and roll out into small circles.
• Place the potato mixture in the center of each circle and fold the edges to seal.
• Roll out each stuffed dough ball gently.
• Heat a skillet over medium heat and cook each paratha, applying ghee on top.

Nutrition Facts

• Calories: 320 per paratha
• Protein: 8g
• Carbohydrates: 50g
• Fat: 10g
• Fiber: 6g

Palak Roti

Ingredients

• 150g whole wheat flour
• 100g spinach leaves, blanched and pureed
• 1 tsp cumin seeds
• Salt to taste
• Ghee for cooking

Instructions

• Mix the flour, spinach puree, cumin seeds, and salt to form a dough and let it rest.
• Divide the dough into equal portions and roll out into small circles.
• Heat a skillet over medium heat and cook each roti, applying ghee on top.

Nutrition Facts

• Calories: 250 per roti
• Protein: 6g
• Carbohydrates: 35g
• Fat: 8g
• Fiber: 5g

Paneer Spinach Roll

Ingredients:

• 150g whole wheat flour
• 200g paneer, crumbled
• 100g spinach leaves, blanched and chopped
• 1 onion, finely chopped
• 2 green chilies, finely chopped
• 1 tsp cumin powder
• Salt to taste
• Ghee for cooking

Instructions:

• Mix the flour with water to form a dough and let it rest.
• Combine paneer, spinach, onion, chilies, cumin powder, and salt in a bowl.
• Divide the dough into equal portions and roll out into small circles.
• Place the paneer mixture in the center of each circle and fold the edges to seal.
• Roll out each stuffed dough ball gently.
• Heat a skillet over medium heat and cook each roll, applying ghee on top.

Nutrition Facts:

• Calories: 340 per roll
• Protein: 16g
• Carbohydrates: 36g
• Fat: 14g

Chicken Spinach Roll

Ingredients

• 150g whole wheat flour
• 200g chicken breast, cooked and shredded
• 100g spinach leaves, blanched and chopped
• 1 onion, finely chopped
• 2 green chilies, finely chopped
• 1 tsp cumin powder
• Salt to taste
• Ghee for cooking

Instructions

• Mix the flour with water to form a dough and let it rest.
• Combine chicken, spinach, onion, chilies, cumin powder, and salt in a bowl.
• Divide the dough into equal portions and roll out into small circles.
• Place the chicken mixture in the center of each circle and fold the edges to seal.
• Roll out each stuffed dough ball gently.
• Heat a skillet over medium heat and cook each roll, applying ghee on top.

Nutrition Facts

• Calories: 350 per roll
• Protein: 20g
• Carbohydrates: 38g
• Fat: 12g
• Fiber: 8g

Egg Spinach Roll

Ingredients:

• 6 eggs
• 200g spinach, blanched and chopped
• 1 small onion, finely chopped
• 2 green chilies, finely chopped
• 1 tsp cumin powder
• Salt to taste
• 2 tbsp ghee

Instructions:

• In a bowl, combine spinach, onion, chilies, cumin powder, and salt.
• Beat the eggs and mix them into the spinach mixture.
• Heat ghee in a non-stick skillet over medium heat.
• Pour a portion of the mixture into the skillet and cook until set, flipping once.
• Roll the cooked mixture into a cylindrical shape and serve warm.

Nutrition Facts:

• Calories: 150 per roll
• Protein: 10g
• Carbohydrates: 4g
• Fat: 12g

Healthy Guacamole Sauce

Ingredients

• 3 ripe avocados
• 1 lime, juiced
• 1 small onion, finely chopped
• 1 tomato, diced
• 2 cloves of garlic, minced
• Salt and pepper to taste

Instructions

• Mash the avocados in a bowl.
• Add the lime juice, onion, tomato, garlic, salt, and pepper.
• Mix until well combined and serve.

Nutrition Facts

• Calories: 150 per serving (100g)
• Protein: 2g
• Carbohydrates: 8g
• Fat: 13g

Healthy Marinara Sauce

Ingredients

• 800g tomatoes, crushed
• 1 onion, finely chopped
• 3 cloves of garlic, minced
• 2 tbsp cold-pressed olive oil
• 1 tsp dried basil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions

• Heat olive oil in a pot over medium heat.
• Add the onion and garlic, and sauté until soft.
• Add the crushed tomatoes, basil, oregano, salt, and pepper.
• Simmer for 20-30 minutes, stirring occasionally.
• Blend the sauce to desired consistency and serve.

Nutrition Facts

• Calories: 60 per serving (125g)
• Protein: 2g
• Carbohydrates: 10g
• Fat: 2g

Healthy Hummus

Ingredients

• 400g canned chickpeas
• 2 tbsp tahini
• 2 cloves of garlic, minced
• 1 lemon, juiced
• 2 tbsp cold-pressed olive oil
• Salt to taste
• Water as needed

Instructions

• Drain and rinse the chickpeas.
• In a food processor, blend the chickpeas, tahini, garlic, lemon juice, olive oil, and salt.
• Add water gradually to achieve a smooth consistency.
• Serve chilled.

Nutrition Facts

• Calories: 70 per serving (50g)
• Protein: 2g
• Carbohydrates: 5g
• Fat: 4g

Natural Peanut Butter with Honey

Ingredients

• 400g roasted peanuts
• 2 tbsp honey
• Salt to taste

Instructions

• In a food processor, blend the roasted peanuts until light brown.
• Add 50ml of extra virgin olive oil.
• Add 2 tablespoons of honey or sugar-free alternative and 2 dashes of salt, then blend again until well combined.
• Store in an airtight container.

Nutrition Facts

• Calories: 90 per serving (20g)
• Protein: 4g
• Carbohydrates: 3g
• Fat: 7g

Homemade Coconut Milk

Ingredients:

• 2 cups shredded unsweetened coconut (160g)
• 4 cups water (960ml)

Instructions:

• In a blender, combine shredded coconut and water. Blend on high until smooth.
• Strain the mixture through a nut milk bag or a fine-mesh strainer into a bowl.
• Store in an airtight container in the refrigerator for up to 4 days. Shake well before use.

Nutrition Facts:

• Calories: 50 per serving (240ml)
• Protein: 0.5g
• Carbohydrates: 1g
• Fat: 5g

Homemade Almond Milk

Ingredients

• 1 cup raw almonds (150g)
• 4 cups water (960ml)
• 1-2 tablespoons honey or maple syrup (optional)
• Pinch of salt (optional)

Instructions

• Soak almonds in water overnight or for at least 8 hours.
• Drain and rinse the almonds.
• In a blender, combine almonds and 4 cups of water. Blend on high until smooth.
• Strain the mixture through a nut milk bag or a fine-mesh strainer into a bowl.
• Sweeten with honey or maple syrup and a pinch of salt if desired.
• Store in an airtight container in the refrigerator for up to 5 days. Shake well before use.

Nutrition Facts

• Calories: 60 per serving (240ml)
• Protein: 2g
• Carbohydrates: 1g
• Fat: 5g

Healthy Marinade for Roasted Chicken and Paneer

Ingredients

• 1 cup thick yogurt (240g)
• 2 tablespoons ginger-garlic paste (30g)
• 1 tablespoon lemon juice (15ml)
• 1 tablespoon cold-pressed oil (optional)
• 1 teaspoon turmeric powder (2g)
• 1 teaspoon cumin powder (2g)
• 1 teaspoon coriander powder (2g)
• Salt to taste

Instructions

• In a bowl, mix all ingredients until well combined.
• Use the paste to marinate chicken, mutton, or paneer. Leave it for at least 1 hour or overnight for best results.

Nutrition Facts

• Calories: 30 per serving (30g)
• Protein: 1g
• Carbohydrates: 2g
• Fat: 2g

Caesar-Chicken-Salad

Ingredients

• 2 chicken breasts (300g)
• 1 tablespoon olive oil (15ml)
• Salt and pepper to taste
• 1 head of romaine lettuce, chopped (300g)
• 1/4 cup grated Parmesan cheese (25g)
• 1/4 cup Caesar dressing (60g) (preferably homemade)
• 1 cup croutons (optional)

Instructions

• Preheat the oven to 200°C (400°F).
• Season the chicken breasts with olive oil, salt, and pepper.
• Roast the chicken for 20-25 minutes or until fully cooked. Let it cool and slice thinly.
• In a large bowl, combine chopped lettuce, sliced chicken, Parmesan cheese, and Caesar dressing. Toss well.
• Top with croutons if desired. Serve immediately.

Nutrition Facts

• Calories: 350 per serving (250g)
• Protein: 30g
• Carbohydrates: 10g
• Fat: 20g

Coconut Dal

Ingredients

• 1 cup red lentils (200g)
• 1 can coconut milk (400ml)
• 1 tablespoon ghee or cold-pressed oil (optional)
• 1 onion, chopped (100g)
• 2 tomatoes, chopped (200g)
• 2 tablespoons ginger-garlic paste (30g)
• 1 teaspoon turmeric powder (2g)
• 1 teaspoon cumin seeds (2g)
• 1 teaspoon mustard seeds (2g)
• Salt to taste
• Fresh coriander for garnish (optional)

Instructions

• Rinse lentils thoroughly and set aside.
• In a large pot, heat ghee or oil over medium heat.
• Add cumin seeds and mustard seeds, and let them splutter.
• Add chopped onions and sauté until golden brown.
• Add ginger-garlic paste and sauté for another minute.
• Add chopped tomatoes, turmeric powder, and salt. Cook until tomatoes are soft.
• Add rinsed lentils and coconut milk. Bring to a boil, then reduce heat and simmer until lentils are tender.
• Garnish with fresh coriander if desired. Serve hot.

Nutrition Facts

• Calories: 250 per serving (200g)
• Protein: 10g
• Carbohydrates: 20g
• Fat: 15g