Multigrain Beetroot Chilla with Guacamole

    Ragi 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
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    Sourdough Veg Sandwich

    Sourdough veg sandwich

    🧾Ingredients (for 1 sandwich):

    • Sourdough bread – 2 slices

    • Grilled tofu or paneer – 70g (tofu for lower GI, paneer for richness)

    • Hummus – 1 tbsp (protein + healthy fat)

    • Spinach leaves – handful

    • Tomato – 2 slices

    • Cucumber – 4 slices

    • Pickled onions (optional) – 1 tbsp

    • Black pepper, lemon juice – to taste

    • Olive oil – 1 tsp (for grilling or brushing bread)

    🔥 Instructions:

    1. Lightly toast or grill the sourdough slices with olive oil.

    2. Spread hummus on one slice.

    3. Layer with grilled tofu/paneer, spinach, cucumber, tomato, and pickled onions.

    4. Squeeze lemon juice and sprinkle black pepper.

    5. Top with the second slice and press gently. Optional: Grill it again for 2–3 mins on each side.

    ✅ Nutrition Facts 

    (Approximate values)

    • Calories: 300-320 calories

    • Protein: 15-18g

    • Carbs: 30-32g

    • Fat: 15-16g

    • Fiber: 6g

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    Multigrain Sourdough Avocado Toast

    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
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    Multigrain Peanut Butter and Banana Sandwich

    multigrain 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
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    Multigrain Peanut Butter and Berries Sandwich

    multigrain peanut butter and berries sandwich

    Ingredients:

    • 2 slices multigrain or sourdough bread
    • 2 tablespoons natural peanut butter
    • 100g fresh berries of your choice, sliced

    Instructions:

    • Toast the bread slices until golden brown.
    • Spread the peanut butter evenly on both slices of bread.
    • Place the berry 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
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    Oat Date Shake

    Ragi Beetroot Chilla with Guacamole

    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
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    Oats Banana Shake

    Oats banan shake

    Ingredients:

    • 1 bowl rolled oats
    • 1 banana
    • 1 cup almond milk/coconut milk/soy milk/lactose-free milk
    • 1 tsp honey or date syrup
    • ½ tsp cinnamon powder
    • 3-4 almonds (optional)

    Cooking Instructions:

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

    Nutrition Facts (Per Serving):

    • Calories: ~220 kcal
    • Carbohydrates: ~40g
    • Protein: ~6g
    • Fat: ~4g
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    🥒 1. Cucumber Greek Salad

    cucumber greek salad

    Ingredients:

    • Cucumber (peeled and diced) – 100g

    • Cherry tomatoes – 50g (or substitute with regular tomatoes)

    • Red onion – 20g (thinly sliced)

    • Feta cheese – 30g (crumbled)

    • Black olives – 10g

    • Olive oil – 1 tsp

    • Lemon juice – 1 tsp

    • Fresh parsley – a few sprigs (chopped)

    • Salt and pepper – to taste

    Serving Size: 1 bowl (~250g)

    🥒 2. Asian Cucumber Sesame Salad (Crunchy and Tangy)

    asian cucumber sesame salad

    Ingredients:

    • Cucumber (sliced thinly) – 100g

    • Carrot (julienned) – 30g

    • Roasted sesame seeds – 1 tsp

    • Rice vinegar – 1 tbsp

    • Low-sodium soy sauce – 1 tsp

    • Honey – 1/2 tsp (optional for slight sweetness)

    • Chili flakes – a pinch

    • Fresh cilantro – for garnish

    Serving Size: 1 bowl (~200g)

    🥒 3. Cucumber Yogurt Salad (Creamy and Cooling)

    cucumber yogurt salad

    Ingredients:

    • Cucumber (grated or finely sliced) – 120g

    • Greek yogurt (low-fat) – 100g

    • Fresh dill (chopped) – 1 tbsp

    • Garlic – 1 small clove (minced)

    • Lemon juice – 1 tsp

    • Black pepper – a pinch

    • Salt – to taste

    • Olive oil – 1/2 tsp (optional for richness)

    Serving Size: 1 bowl (~250g)

    Tip: Chill it for 15–20 minutes before serving for the best flavor!

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    Suji Ragi Uttapam

    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
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    Millet Upma

    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
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    Chicken Curry (Using Chicken Breast)

    chicken curry

    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
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    Fish Curry

    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
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    Scrambled Egg

    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
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    Indian Style Egg Bhurji

    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
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    Tortilla Chicken Roll with Stuffed Veggies

    tortilla chicken roll with stufffed 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, and roll it tightly.
    4. Serve hot.

    Nutrition Facts (Per Serving):

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

    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
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    Multigrain Chicken Sandwich

    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
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    Multigrain Tofu Sandwich

    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
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    Multigrain Paneer Sandwich

    multigrain paneer sandwich

    Ingredients:

    • 2 slices multigrain bread
    • 50g paneer, cubed
    • 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
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    Besan Moong Dal Chilla with Mint Chutney

    besan moongdal chilla

    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
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    Multigrain Pancake

    multigrain pancake

    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
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    Rice and Dal Khichdi

    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
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    Millet and Dal Khichdi

    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 400 ml 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
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    Chia Seeds Raita

    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
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    Palak Paneer

    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
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    Palak Chicken

    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
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    Brown Rice Chicken Biryani

    brown rice chicken biryani

    Ingredients:

    • 1 cup brown rice (60g)
    • 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: 310
    • Protein: 25g
    • Carbohydrates: 30g
    • Fat: 12g
    • Fiber: 8g
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    Cauliflower Rice

    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
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    Cauliflower Rice Chicken Biryani

    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
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    Millet Chicken Biryani

    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
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    Multigrain Paneer Paratha

    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
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    Multigrain Paneer Paratha

    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
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    Multigrain Chicken Paratha

    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
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    Multigrain Egg Paratha

    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
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    Paneer Dosa

    multigrain egg paratha

    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
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    Rice Cake

    rice cake

    🌾 Healthy Rice Cake Recipe (Homemade)

    Ingredients (Makes 6 small rice cakes)

    • 1 cup cooked brown rice or puffed brown rice

    • 1 tablespoon chia seeds (for binding + fiber)

    • 1 tablespoon flaxseed meal (optional, adds omega-3)

    • 1/4 teaspoon salt

    • 1/4 teaspoon black pepper or chili flakes (optional)

    • 1/4 teaspoon garlic powder (optional)

    • 1–2 tablespoons water (as needed for moisture)

    • Olive oil spray or 1 teaspoon for greasing

    Cooking Instructions

    1. Preheat the oven to 180°C (350°F).

    2. In a bowl, mix the cooked/puffed brown rice, chia seeds, flaxseed meal, salt, pepper, and garlic powder.

    3. Add water gradually and mix until the chia and flax absorb it and the mixture becomes sticky but not soggy.

    4. Form small, flat discs (about the size of your palm) using your hands or a spoon.

    5. Place them on a parchment-lined baking tray and gently press to flatten.

    6. Lightly spray or brush with olive oil.

    7. Bake for 25–30 minutes until golden brown and crisp. Flip halfway through for even crispness.

    8. Cool completely on a wire rack for extra crunch.

    ✅ Nutrition Facts (Per 1 Rice Cake)

    (Approximate values)

    • Calories: 60

    • Protein: 1.5g

    • Carbs: 10g

    • Fat: 1.5g

    • Fiber: 1.2g

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    Paneer Spinach Roll

    rice cake

    Ingredients:

    • 150g whole wheat flour
    • 100g 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: 240 per roll
    • Protein: 16g
    • Carbohydrates: 36g
    • Fat: 14g
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    Egg  Spinach Roll

    egg spinach roll

    Ingredients:

    • 5 eggs (2 whole, 3 whites)
    • 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: 150kcal
    • Protein: 18-20g
    • Carbohydrates: 4g
    • Fat: 12g
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    Multigrain Broccoli Paratha

    multigrain broccoli paratha

    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
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    Palak Roti

    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: 100-120 kcal
    • Protein: 3-4g
    • Carbohydrates: 18-20g
    • Fat: 2-3g
    • Fiber: 3-4g
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    Chicken Spinach Roll

    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
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    Healthy Guacamole

    healthy guacamole

    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
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    Healthy Humus

    healthy hummus

    Ingredients

    • 400g soaked and cooked chickpeas
    • 2 tbsp tahini
    • 2 cloves of garlic, minced
    • 1 lemon, juiced
    • 2 tbsp extra-virgin 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
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    Healthy Marinara Sauce

    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
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    Pesto Sauce

    pesto sauce

    🥣 Healthy Pesto Sauce Recipe

    Ingredients (makes ~1 cup or ~240g)

    • 2 cups fresh basil leaves (packed)

    • 2 tbsp walnuts (or almonds for variation)

    • 1 clove garlic

    • 2 tbsp nutritional yeast (healthier alternative to parmesan)

    • 2 tbsp extra virgin olive oil

    • Juice of ½ lemon

    • Salt to taste

    • 2–4 tbsp water (to adjust consistency)

    👩‍🍳 Preparation Instructions

    1. In a blender or food processor, add basil, walnuts, garlic, nutritional yeast, and lemon juice.

    2. Pulse a few times to break it down.

    3. With the blender running, slowly drizzle in olive oil and a little water until the desired creamy consistency is reached.

    4. Taste and adjust salt and lemon juice as needed.

    5. Store in an airtight container in the fridge for up to 1 week, or freeze in portions.

    Nutrient Amount
    Calories ~65 kcal
    Protein ~1.5 g
    Carbohydrates ~1.5 g
    Fiber ~0.5 g
    Fat ~6 g
    Saturated Fat ~0.8 g
    Sodium ~40 mg
    Vitamin A ~10% DV
    Vitamin C ~5% DV
    Calcium ~2% DV
    Iron ~4% DV
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    Natural Peanut Butter with Honey

    natural peanut butter with honey

    Ingredients

    • 400g roasted peanuts
    • 2 tbsp honey
    • 1-2 tbsp of extra virgin olive oil
    • 1-2 dashes of salt

    Instructions

    • Roast the 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
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    Home Made Coconut Milk

    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
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    Home Made Almond Milk

    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
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    Bael Juice (Wood Apple Juice)

    bael juice

    🧃 Bael Juice Recipe (Wood Apple Juice) – 250 ml serving

    ✅ Ingredients:

    • Ripe bael fruit (wood apple) – 1 medium (yields ~½ cup pulp)

    • Cold water – 1.5 cups (approx. 375 ml)

    • Jaggery powder or honey – 1–2 tsp (adjust to taste)

    • Black salt – a pinch (optional, for digestion)

    • Roasted cumin powder – ¼ tsp (optional)

    • Ice cubes – optional

    👩‍🍳 Instructions:

    1. Crack open the bael fruit, scoop out the pulp.

    2. Soak pulp in 1.5 cups of cold water for 10–15 minutes.

    3. Mash it well with clean hands or a masher to extract the flavor.

    4. Strain using a fine sieve or muslin cloth to remove fibers and seeds.

    5. Add jaggery/honey, black salt, cumin powder.

    6. Mix well and serve chilled. Add ice if desired.

    🔢 Nutrition Facts (per 250 ml glass):

    Calories130–150 kcal
    Carbohydrates30–35 g
    Sugars20–25 g (natural + jaggery)
    Protein~1 g
    Fat< 1 g
    Fiber~4–5 g

    🌿 Health Benefits:

    • Excellent for gut health – natural coolant and digestive

    • Rich in fiber – relieves constipation

    • Good source of antioxidants

    • Natural energy drink – perfect for low BP, summer fatigue

    🧃 Diabetic-Friendly Bael Juice (Wood Apple Juice) – 250 ml serving

    ✅ Ingredients:

    • Ripe bael fruit – 1 small or ½ of a large one (yields ~½ cup pulp)

    • Cold water – 1.5 cups (approx. 375 ml)

    • Stevia or monk fruit extract – 2–3 drops or to taste (optional)

    • Black salt – a pinch

    • Roasted cumin powder – ¼ tsp

    • Lemon juice – ½ tsp (optional, enhances flavor)

    • Ice cubes – optional

    👩‍🍳 Instructions:

    1. Scoop out the pulp from ripe bael.

    2. Soak in cold water for 10–15 mins.

    3. Mash and strain the juice through a sieve or muslin cloth.

    4. Add black salt, cumin powder, and lemon juice.

    5. Stir well and chill. Add a few drops of natural sweetener if needed.

    🔢 Nutrition Facts (Approx. per 250 ml glass):

    Nutrient Amount

    Calories~70–80 kcal
    Carbohydrates~15–18 g
    Sugars~10 g (natural from fruit)
    Protein~1 g
    Fat< 0.5 g
    Fiber~4–5 g

    Low GI: Bael has natural sugars but also high fiber, which helps regulate glucose absorption.

    ✅ Why It Works for Diabetics:

    • No added sugar or jaggery

    • Rich in fiber – slows down sugar absorption

    • Bael is known for supporting pancreas function in Ayurvedic traditions

    • A touch of black salt and cumin boosts digestion and metabolism

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