Healthy Recipe

HEALTHY RECIPE
By Seeemaa Budhraja

 

12 Healthy Recipe

  • Calcium Chickpea Bowl
  •  Avocado parantha
  • Skinny Asian Chicken with rice
  • Chocolate zucchini cake
  • Papaya collagen smoothie
  • Power Bowl- vegetarian
  • Chocolate/ Mango Overnight oats
  • Homemade coconut milk- dairy free
  • Kosumbari
  • Jamun chia pudding
  • Gluten-free Carrot cake
  • Healthy Buddha bowl

 

12 Healthy Recipie

INGREDIENTS:

1 cup greek yogurt
½ cup chickpeas, cooked
1 cucumber
1 beetroot
2 tbsp lemon juice
1 tbsp tahini paste
½ garlic minced
Olive oil
Cumin powder
Turmeric powder
Chilli powder
Salt
Pepper
Sesame seeds
Flax seeds

 

 

RECIPE

1) In a pan add olive oil, garlic, chickpeas, chili powder, turmeric powder, salt and pepper. Take off heat ,add lime juice and tahini paste.
2) Grate the cucumber and drain excess liquid. In a bowl, add cucumber, olive oil, lime juice, lemon zest and salt. Toss several times to coat.
3) Peel and grate the beetroot. In a bowl, add beetroot, olive oil, chopped parsley, cumin, roasted fennel seeds, salt and pepper.
4)In a serving bowl, add greek yogurt and top it with 1,2 and 3. 5 Garnish with sesame seeds and flax seeds.

 

 

 

INGREDIENTS:

1 avocado, ripe
1 cup whole wheat flour
2 Tbsp oil
1 Tbsp cilantro, chopped
1 tsp green chili, chopped
1 tsp ginger, grated
1 tsp lemon juice
¼ tsp amchur powder
½ tsp cumin powder
Salt

 

RECIPE

1) Cut the avocado into half and remove the seed. Scoop out the flesh and mash it in a bowl.
2) Add coriander, ginger and all the spices.
3) Add wheat flour and mix well.
4) Knead the dough, add water if required.
5) Divide the dough into balls and dust with some flour.
6) Flatten the balls with a rolling pin, to make it into rotis.
7) Heat a tawa on medium heat and cook the rotis on both the sides rubbing oil as required.
8) Transfer to a plate and serve hot with yogurt, butter or pickle.

 

INGREDIENTS For the Marinate-
2 chicken breast, boneless
1 Tbsp soy sauce
2 Tbsp mandarin juice
fresh 1 tsp ginger garlic paste
For the sauce-
2 Tbsp sesame oil
2 Tbsp spring onions,chopped 2 Tbsp mandarin juice, fresh Mandarin zest
1 tsp soy sauce
1 tsp rice vinegar
1 tsp hoisin sauce
1/2 tsp garlic, chopped
Salt and pepper
Sesame seeds

RECIPE

1) Cut the chicken into bite sized pieces and marinate the chicken for at least two hours.
2) In a wok, heat sesame oil , add the garlic and green onions.
3) Add the marinated chicken and let it cook for few mins .
4) Add the sauces and water as required, cook well.
5) Garnish with toasted sesame seeds and serve over a bed of steamed rice.

 

INGREDIENTS

1 cup all purpose flour 1 cup zucchini, grated 2 eggs
1⁄2 cup cocoa powder 3⁄4 cup sugar
1⁄2 cup oil
1⁄2 cup dark chocolate chips
1⁄2 tsp baking soda
1⁄2 tsp baking powder
1 tsp vanilla extract
A pinch of cinnamon
A pinch of salt

RECIPE

1) Grate the zucchini and squeeze out the excess water.
2) Beat the eggs together with sugar, till fluffy.
3) Add the oil, vanilla extract, cinnamon powder.
4) Add the flour, cocoa powder, salt, baking soda,
baking powder to the mixture.
5)Add the zucchini and chocolate chips to batter and
combine well.
6)Bake in an oven at 360F/180C for 45 mins.

 

INGREDIENTS

Smoothie

1 cup papaya, frozen
1⁄2 cup mango, frozen
1 Tbsp coconut water

Toppings-
Pumpkin seeds Berries

 

 

RECIPE

1)Add all the smoothie ingredients to a high powered blender and blend until completely smooth.
2)Pour the papaya smoothie into a bowl.
3)Add your choice of toppings and eat immediately.

 

INGREDIENTS

1 block tofu firm
1⁄2 cup quinoa
1 cup veg stock
1 cup spinach
10 mushrooms
1 carrot, shredded
1.5 Tbsp Peanut butter
1 tsp sriracha sauce
1 tsp soy sauce
7-8 garlic cloves, crushed Sesame seeds, roasted Peanuts, roasted
Ginger, sliced
Olive oil
Chilli flakes
Salt and pepper

 

RECIPE

TOFU
1) Start by pressing the tofu to remove excess water, chop into cubes.
2)In a pan add olive oil, cook tofu cubes on each side till brown, takes about 10 mins.
3)For the sauce, mix garlic, ginger, sriracha sauce, soy sauce, peanut butter, salt and pepper.
4)Add this sauce to the pan and cook till the tofu is well coated with it, Keep aside.

QUINOA
1)Boil the quinoa in vegetable broth an add a pinch of salt, Keep aside.

CARROTS
1)Blanch the shredded carrots in water, Keep aside.

SAUTEED MUSHROOMS
1)In a pan, heat olive oil.
2) Add chopped mushroom garlic, salt, pepper and
chilli flakes.
3) Cook till mushrooms are golden brown, keep aside.

SAUTEED SPINACH
1)In a pan, heat olive oil.
2)Add spinach, salt and a dash of lime.
3)Cover and cook on medium flame for 2-3 mins, keep
aside.

In a bowl add cooked quinoa, stir fried tofu, sautéed spinach, mushrooms and blanched carrots. Top it with roasted peanuts and sesame seeds.

 

INGREDIENTS

Chocolate overnight oats
1⁄2 cup Almond milk
2 Tbsp rolled oats
1 Tbsp cocoa powder
1 tsp flax seeds
1 tsp almond butter
1⁄4 tsp Cinnamon powder
1 tsp dark chocolate chips Maple syrup, per taste
Mango overnight oats- 1⁄2 cup coconut milk
1⁄4 cup mango pulp 2 Tbsp rolled oats
1 tsp chia seeds
1⁄4 tsp vanilla extract Honey, if required

RECIPE

1) Combine all ingredients in a mason jar.
2) Refrigerate overnight or for at least 6 hrs.
3) Add your favorite fruits as toppings.

 

INGREDIENTS

1 dry coconut, grated

2 cups water

RECIPE

1) In a blender add fresh grated coconut and water.
2) Blend until you get a smooth puree.
3) Strain the puree through a cheese cloth, squeezing to get maximum liquid and collecting it in a bowl.
4) Transfer to a bottle, Use the milk immediately or store it in the refrigerator for later use.

You can consume the milk as it is or use it for preparing other dishes like curries, smoothies, rice etc.

 

INGREDIENTS

1⁄2 Cup moong dal
1⁄2 Cup cucumber
1⁄2 cup coconut, grated
1⁄4 cup carrots, grated
6-8 curry leaves
1 green chili
1 red chili
1 tsp lime juice
2 tsp oil
1⁄2 tsp mustard seeds Salt

RECIPE

1)  Wash and soak the dal in water for an hour.
2) Drain the water and put the dal in a bowl.
3) Add grated carrot, coconut and chopped cucumber.
4) Add green chilies, salt and lemon.
5) For tempering- heat oil in a pan and add mustard seeds, curry leaves and red chili.
6) Season the salad with it.

 

 

 

INGREDIENTS

1 cup low fat milk
3 Tbsp chia seeds
8 jamun

Honey , to taste

RECIPE

1) Mix together milk, chia seeds and honey. Whisk until well combined.
2) Refrigerate overnight or for at least 6 hours.
3) Deseed jamun and blend the pulp to make a puree.
4) Take a jar, alternately add a layer of chia pudding and the jamun puree.
5) Serve cold.

 

 

 

INGREDIENTS

2 cups oats flour
1 cup carrots, grated
1⁄2 cup honey
1 cup greek yogurt
1⁄2 cup walnuts
2 eggs
3 Tbsp oil
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1 tsp vanilla extract

 

RECIPE

1)In a bowl, combine eggs, honey, greek yogurt, vanilla extract and oil.
2) In another bowl, combine oats flour, baking powder, baking soda and cinnamon powder.
3) Combine the ingredients of both the bowls together.
4) Add grated carrots and chopped walnuts to the batter.
5) Pour into a baking dish and bake it in the over at 350F/180C for 35 mins.

 

 

 

INGREDIENTS

1 cup quinoa
2 cups water
1⁄2 cup peppers, chopped
1⁄2 avocado, sliced
1⁄4 cup carrots, grated
1⁄2 cup tomatoes chopped
1⁄4 cup olive oil
1⁄4 cup lime juice
Salt Pepper

RECIPE

1) Combine quinoa and water in a saucepan and bring it to a boil. Decrease the heat and let it simmer for about 15 mins, till the quinoa is cooked.
2) In a serving bowl combine the cooked quinoa, tomatoes, avocado, bell pepper and carrot.
3) In another bowl, whisk together olive oil, lime juice, salt and pepper.
4) Drizzle the dressing on top of the quinoa bowl.