RECIPES
Strawberry-overnight chia pudding
Ingredients:
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6-7 medium size strawberries.
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1 medium size banana- can add 1/2 tsp of honey
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Chia seeds 2-3 tbsp
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Muesli- sugar free- 1-2 tbsp
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Low fat milk- 100 ml
Directions:
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Take 100 ml of Low fat milk, add 3-4 medium chopped strawberries, medium banana [can use 1/2 tsp of honey instead], add 2-3 tbsp of chia seeds blend it in a blender.
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Refrigerate it for overnight
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Add 3 sliced strawberries, 1-2 tbsp of blueberries or mulberries and 1-2 tsp of muesli
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ENJOY!
Crispy Quinoa Salad
Ingredients:
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Cooked quinoa [10 gms].
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Boneless chicken [100 gms].
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Iceberg- 4-5 leaves finely chopped.
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Boiled corn 3-4 tbsp.
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Tomato 1 medium size.
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Cucumber 1 whole finely chopped.
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Red leaf lettuce 4 leaves finely chopped.
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Parsley 1-2 stems.
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Greek yogurt- 30 gms.
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Milk 2-3 tbsp
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Oil- 1-2 tsp 5-10ml.
Directions:
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Marinate the Chicken with ginger garlic paste, salt and pepper.
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Drizzle oil in pan and grill the chicken.
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Assemble all the veggies in a salad bowl.
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For dressing: 30 grams of Greek yogurt + salt + pepper + parsley chopped + 1-3 tbsp of milk to adjust the consistency + 1-2 garlic crushed + 1 tsp of olive oil.
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Add grilled chicken on top of the salad bowl and drizzle dressing top.
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For crispy quinoa- drizzle very lil oil or brush it in the pan. With the help of spatula spread it on a non-stick pan make it crispy once golden brown.
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Remove it crush it with hand and add it on salad bowl.
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Garnish and Enjoy!
Overnight Mocha oats
INGREDIENTS:
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Oats - 2 tbsp
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Unsweetened cocoa powder [optional] - 1 tsp
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Honey / date puree [optional] - 1 tsp
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Soaked chia seeds - 2 tsp
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Skim milk - 1 glass
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Coffee powder - ½ tsp
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Apple / any seasonal fruits - ½ katori
Directions:
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Add all the ingredients together in a bowl and mix it well.
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Transfer it to a jar and refrigerate overnight.
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Next morning, stir up the mixture, top it off with chopped apple/ fruits and enjoy while it's chilled!
Low calorie spinach wraps
Ingredients:
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5-6 spinach leaves.
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2 tbsp of gram flour/besan.
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1 whole egg.
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2 garlic.
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salt as per taste.
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1 katori of mix veggies- capsicum, carrot, onion and corn.
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Chicken boneless-50 grams / paneer -30 grams.
Directions:
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In a mixture, add spinach leaves, besan, salt, one whole egg and garlic.
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Blend it make the paste not very runny add water and adjust the consistency like dosa.
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In a non stick pan, brush oil and pour a ladle of batter and make it as chilla.
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In the non stick pan, add very lil oil and add mixed veggies stir fry and add marinated boneless chicken, add salt and pepper.
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Take wrap and add 2 tbsp of mixture and make it a wrap
Iso-whey mango chia pudding
Ingredients:
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150 ml of low-fat milk
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5 tsp/10grams of chia seeds
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1 mango
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1/2 scoop of iso-whey protein
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1 tbsp of pumpkin seeds
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1 tbsp of flaxseeds
Directions:
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In a blender, add 150 ml of milk, 2-3 slices of mango and 1/2 scoop of iso-whey protein powder.
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Pour it in a bowl, add 10 grams of chia seeds. mix it with a spoon and store it in refrigerator.
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Next day, add chopped mangoes, pumpkin seeds and flaxseeds.
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Enjoy!
Healthy Haryali Chicken
Ingredients:-
250 grams boneless chicken
2 garlic cloves chopped
2-4 drops of soy sauce
1 tsp of ginger garlic paste
1/2 lemon juice
1 green chilli
Salt to taste
1/2 tsp of black pepper powder
3 tbsp of curd
Small bunch of coriander leaves
Directions:-
1. Take corinder, curd and green chilli make it a paste
2. 250 of boneless chicken slice it thin (this will make chicken soft and juicy)
3. Add 2 chopped garlic cloves, ginger garlic paste, lemon juice, black pepper, salt and soy sauce.
4. Add the coriander mixture and keep it for 10 mins.
5. In a non-stick pan add lil oil and put the entire mixture and let it cook.
6. Let the entire mixture dry and stick to the chicken.
7. Squeeze lemon on top and Enjoy!!
Zero-carb Shirataki noodles
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Ingredients:
1 packet of shirataki noodles [any brand]
1/4 of cabbage sliced
1/2 carrot sliced
1/2 red and yellow bell pepper each
1 egg white
5-10 garlic cloves
100 grams of boneless chicken
Salt to taste
1/4 tsp of black pepper
1-2 tsp oil
Directions:-
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Empty the shirataki noodles in a strainer wash it thoroughly and keep aside.
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In a wok, add 1-2 tsp of oil, add chopped garlic stir fry it.
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Once the garlic turns soft or little brown add sliced cabbage, carrot and bell peppers
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Stir fry add 100 grams of boneless chicken pcs add salt and 1/2 tsp of black pepper.
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In a bowl, crack an egg and remove the yolk and add the egg white mix it thoroughly.
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Add 1/2-1 tbsp of soy sauce and salt to taste
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Add your shirataki noodles and mix it.
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Plate your zero-carb shirataki noodles and ENJOY!
Tadkedar mixed Bhel
Ingredients :-
1 katori of plain makhana
1 katori of kurmure
5-6 peanuts
a handful of roasted chana
1/4 tsp of turmeric
Salt to taste
Directions:-
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In a kadai, add 2-3 drops of oil and brush the oil over the kadai.
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Add 1/4 tsp of turmeric and salt.
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Add first peanuts and chana then add makhana let it roast on low flame and in the end add kurmure.
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Your evening crunchy snack is ready
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ENJOY WITH TEA OR COFFEE
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Tadkedar dal
Ingredients:-
20 grams of masoor dal
30 grams of tuwar dal
1 medium tomato
5 garlic cloves
2-3 curry leaves
1 tsp of cumin seeds
2 green chillies
1 tbsp of oil
Directions:-
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In a cooker, add the above mentioned dals, tomatoes, salt and turmeric. Once done mash it well.
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In a pan, add oil let it heat then add 1 tsp of cumin seeds let it flutter, then add chopped curry leaves, chopped green chillies and lastly add finely chopped garlic.
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Add this bagar, in a cooked and let it cook for another 15 mind & garnish with coriander.
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Cook the dal for 10-15 mins on low flame.
Sprouts Sabzi
Ingredients:-
20 grams of chana
20 grams of ragda
30 grams of moong
30 grams of mat
1 medium onion
1 large tomato
1 tsp of ginger garlic paste
2 tsp of coriander powder
3 tsp of chilli powder
salt to taste
1 tbsp of oil
1 bay leaf
a small pc of cinnamon
Directions:-
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In a cooker, add 1 tbsp of oil , akha garam masala add sliced onions sauté it once the onion is soft add ginger garlic paste.
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Add the soaked sprouts in the cooker and add coriander powder, chilli powder and salt.
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Add the tomato in the end.
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Add little water and pressure cook it.
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Cook it for 15-20 mins on slow flame and once done add coriander on top.