Sehatbhara Swaad - A collection of healthy recipes

Recipes shared by our Khyaal Club Members

Vinita Dubey

Buddha Bowl (Gluten Free, No Onion Garlic, High Protein) (serves 2)
An assembled bowl that contains Cooked Little Millet, Pumpkin Puree, Guacamole, Go Green Salad, Sour Cream, Roasted Tandoori Paneer and Beetroot Yogurt Dip.

Preparation:
Ingredients & Recipe of each component  
Little Millet

• Take 1 cup of little Millet, 2 cups of water, 1 tsp ghee and salt as per taste. Pressure cook this for 1 whistle in low flame. The little Millet is ready.

 Pumpkin Puree

• Take 2 cups of diced pumpkin, 1 cup water, 1 tsp coconut oil, 2 tbsp for garnish and salt as per taste.

• Pressure cook the pumpkin and water for 2 whistles in medium flame, let it cool down and then blend the mixture. Once blended, add coconut oil and boil the puree once again. Once done, garnish with pumpkin seeds before serving.

 Beetroot Dip

• 1 Cup of Greek yoghurt, 1/2 medium sized grated beetroot, 1 tsp black pepper and salt as per taste.

• Mix all the above and it's ready to serve.

 Guacamole

• 1 mashed avocado, 1 medium size green chilli in small pieces, handful of parsley, 1/2 medium sized diced tomato, 1 tsp black pepper, 1/2 medium size lemon and salt as per taste.

• Mix all the ingredients in a bowl and add lemon juice.

 Go green salad

• 2 Cups Lettuce, 1 Cup Parboiled Sprouted Moong, 1 Cup Grated Carrot, 3/4 Cup Red Grapes, 1/2 Cup Roasted Peanuts, 1 tbsp flax seeds, 1 tbsp honey, juice of 1 medium lemon, 1 tbsp olive oil, 1 tbsp chilli flakes and salt as per taste.

• Mix all the ingredients in a big bowl and it's ready to eat.

 Roasted Tandoori Paneer

• 3 thin slices of home made paneer around 100 gms, 2 tbsp yoghurt, 1 tsp chilli powder, 1 tbsp ghee, 1 tsp turmeric, 1 tsp garam masala and salt as per taste.

• Mix all the dry ingredients in yoghurt, marinate paneer slices in the mixture for 20 mins. 

• Take ghee in a pan and roast the marinated paneer as preferred. Top it up with a sprinkle of chaat masala (optional).

Take all the ingredients and assemble them in a big bowl. You can put each element as per your requirement. We have used 1 cup cooked little millet, 2 tbsp guacamole, 1 tbsp sour cream, 1 tbsp beetroot dip, 1 cup pumpkin puree, 2 Cup go green salad & 1 slice of roasted tandoori paneer.

While many ingredients are used, all of them are loaded with health benefits and it's quite a simple yet powerful & wholesome recipe that just requires plain and simple rich superfoods, straight away mixing and assembly of all the ingredients.

Health Benefits:

1. It is packed with nutrition because of the balanced proportions of carbs, protein and healthy fats.

2. It is rich in fiber, vitamins, antioxidants and minerals.

3. Essentially, it has everything you need in one bowl. Power packed with wholesome, clean, natural and organic ingredients.

4. It involves minimal cooking, therefore it conserves all the nutrients and there is no loss due to cooking in high heat.

5. It aids weight loss, digestion, increases metabolism and has a high satiety index (makes you feel full for longer).

6. A completely loaded meal, easy to make, less preparation time and is supremely delicious.

Asha Gauri Shankar

PROTEIN STOREHOUSE (proteins, healthy fats, fibers, vitamins and minerals)

INGREDIENTS

• Almonds  ¼ cup

• Walnuts  ¼ cup

• Pistachios  ¼ cup

• Cashews  ¼ cup

• Sunflower seeds  ¼ cup

• Pumpkin seeds  (Kaddu ke beej) ¼ cup

• Til (Sesame Seeds)  ½  cup

• Coconut Powder  ¼ cup

• Dates (khajoor) 30 medium size. More if small.

• Cinnamon powder  ¼ tsp

• Cardamom powder  ½ tsp (Choti Elachi)

• Honey 2 tsp. (Optional)

Preparation:

• Dry roast all nuts, namely Almonds, Walnuts, Pistachios  and Cashews (ingredients 1- 4). Grind coarsely when cooled.

• Dry roast all seeds, Sunflower seeds, Pumpkin seeds and Sesame Seeds    (ingredients 5-7). Keep ¼ cup roasted sesame seeds aside. Grind all the other seeds coarsely when cooled.

• Deseed the dates and grind them.

• Mix everything ( powders from Steps 1, 2 and 3) together. Add the coconut powder also. Add cinnamon powder, elachi powder and honey. Make into small balls. Roll them into the roasted sesame seeds. You can also decorate them with an almond or cashew or walnut or pistachio.

VARIATIONS
You can add some jaggery, bura (ground sugar), or honey for sweetness, but dates provide both sweetness and binding. If you prefer, you can skip the honey and use water, almond milk, or extra dates for the necessary binding to form the laddus. For 2 cups of nuts and seeds, about 30 dates should suffice. Feel free to use a variety of nuts like pine nuts, Brazil nuts, hazelnuts, or pecans, and seeds like muskmelon, watermelon, or poppy seeds (khus) can also be included.

Health Benefits               

Nuts and seeds: 

• Lower cholesterol levels, 

• Controls blood sugar levels.

• Improves digestion.

• Regulates body weight and food intake.

• Protects us against heart attacks and strokes.

• Good for people with diabetes as they have no sugar/jaggery.

• Lowers the risk of cancer.

• Adding a few servings of seeds and nuts to our daily diet has a huge impact on the overall health and wellness.

• These laddus are an excellent substitute for the protein bars available in the markets. Not only are they more economical on the pocket but also are chemical free, as they are homemade. Being so small in size, they can easily be carried around, to the gym, at work or any outing and can satisfy our pangs of hunger and sweet cravings. They are sugar free and vegan.
  

Anushree Baheti
Protein Bar
Ingredients

• Black Dates 250 gms

• Almond 50 gms

• Cashew 50 gms

• Pistachio 25 gms

• Sunflower Seeds 25 gms

• Pumpkin seeds 50 gms

Preparation:

• Dry roast all the dry ingredients, and they need to be chopped finely. Then, take the black dates and mix it in the mixer grinder. Further, take the crushed dates and heat them on medium flame for 2-3 mins until properly roasted.

• Now, mix all the ingredients together and keep it aside for a while until it cools down. 

• Further, form a flat biscuit like shape from the element and roll it through from one end to other. Then Cut the similar pieces from the roll and the bites are ready to be served.

• Further, a good plating is the foremost thing as 1st impression is the last impression. So, while plating, rose petals have been used as a perfect topping to enhance both presentation as well as taste. 

Health Benefits:

• Boosts energy for long hours.

• It controls Blood sugar level.

• High in Protein & fiber.

• Best pre workout snack.

• Contains Zero Sugar.

• Helpful for brain growth.

• It is naturally sweet due to dates, hence covering all sugar cravings which may automatically reduce intake of artificial sugar.

• Contains good fat and minimum calories.

• Immunity booster.

SOBHANA.  K.P.

Chayamansa Vada (King of Lettuce leaf)

Ingredients:

• Toor Dal (Pigeon Pea)  Half a kilo

• 30 leaves of chayamansa

• 2 large onions

• Small onion 10/15 nos.

• A piece of ginger

• 5 green chillies grated

• Curry leaves

• Coriander leaves (as needed)

• Salt (for cooking)

• Pure coconut oil (as needed)

Preparation:

• Soak the Toor Dal in water for 4 hours. Set aside a handful of Toor Dal and grind the rest to a fine paste.  

• Cut chayamansa leaves into small pieces and soak them in water for an hour.

• Chop onion, small onion, ginger, green chillies, curry leaves, coriander leaves into small pieces

• Add a handful of reserved Toor Dal along with it and grated chillies

• Add chayamansa leaves and enough salt and mix everything well.

• Pour oil in a wok and when it is hot, make small balls and press with your hand in a round shape and put one by one into the oil.

• Delicious, tasty and healthy vada ready.

• Can be consumed with hot tea, coffee.

Health Benefits:

Chayamansa is very useful for the blood flow of the body. Therefore, those who suffer from varicose veins should consume this leaf in abundance. Similarly, those who have joint problems can also include this leaf in their diet. People suffering from diabetes should include these leaves in their diet.  It regulates blood glucose. Because it is effective for blood circulation. It is very good for prevention of heart diseases...

Chayamansa is rich in calcium, magnesium, iron, fiber, proteins, vitamins

minerals give it to children with stunted growth, pregnant women have no problem consuming it and it is also good for unborn child's growth. The leaves should be boiled and eaten.

Gauri Shankar

Eggless Ragi Cake  
(Simple Recipe, no sugar, no egg and gluten free cake)
This is a very simple recipe of an eggless, sugarless, gluten free cake. It uses Ragi. Those with a sweet tooth can satisfy their cravings guilt-free.

Ingredients

• Ragi flour : 1 cup

• Baking soda : 1  tsp

• Cocoa powder : ¼  cup (optional)

• Salt : ¼ tsp

• Dates : 20 (medium sized)

• Milk : 1 cup

• Flaxseeds powder : 1 Tbsp

• Vanilla extract : 1 tsp

• Oil: ¼ cup (any odourless oil. Can use ghee or butter, but personally I prefer oil, especially in winters)

• Water : ¼  cup or as required.

• Very ripe Bananas:  2

• Walnuts : ¼ cup. Some whole walnuts for decoration.

• Extra ragi flour to coat the nuts and prepare the cake tin.

Preparation:
1. Soak flaxseed powder in 2 Tbsp of water.

2. Mash the bananas thoroughly in a bowl and keep aside.

3. Deseed the dates, chop them and soak them in a cup of warm milk.

4. In a blender add the dates and grind. To the mashed bananas add the ground dates. Then add flaxseed powder soaked in water, oil, vanilla essence and mix.

5. To the ragi flour add salt, baking soda and cocoa powder. Sieve 2-3 times. This is essential as it incorporates air into the mixture.

6. Add the sieved dry ingredients to the wet ingredients. Fold in lightly. Do not mix too much. Add water, if needed. This will depend upon the ragi flour. You may not need all the ½ cup.

7. Chop the walnuts and roll them in the ragi flour. Add to the mixture.

8. Prepare the cake tin by greasing with oil and dusting with ragi flour.

9. Pour the mixture in the cake tin and tap it. Decorate it with whole walnuts on the top.

10. Bake it in a preheated oven at 180^o C for 40 to 45 mins. Check after 30 mins or so by inserting a toothpick. The toothpick inserted should come out clean. The time can vary.

11. Allow it to cool for some time and then remove from the cake tin.

12. Enjoy the cake

Variations.

• There can be lots of variations.

• The ragi flour can be replaced by any type of flour like oats, almond, wheat etc.  It can be a mixture of two flours also.

• If you don’t like cocoa, then replace it with the same quantity of flour.

• Can add any other type of nuts instead of walnuts, like almond, cashew, pistachios, pine nuts or no nuts at all.

• Increase the quantity of dates if you want. Can also use 3 bananas.

Health Benefits:

1) It uses ragi (finger millet), and thus useful for people who are on a gluten free diet.

2) It is an eggless cake, so beneficial for vegetarians as well as vegans.

3) No sugar / jaggery, so beneficial for people with diabetes or those trying to lose weight.

4) Uses very little oil, so beneficial for those with heart problems etc…

To sum up, it’s especially good for people with diabetes or those who are on a vegan diet, or on a gluten free diet or for those who want to lose weight.

Mala Mehta
Zero cholesterol Burrito Bowl
Ingredients :

• Rice: 1 cup

• Kidney beans: 1/2 cup

• Green vegetables (capsicum, red-yellow bell peppers, onions, and corns): as required

• Hung curd: 2 tbsp

For the salsa:

• Tomatoes and onions (as required)

• Mixed herbs seasoning: 1 tsp

• Chilli flakes: 1.5 tsp

• Salt: as per taste

For the gravy (kidney beans):

• Tomato: 1 piece

• Onion: 1 piece

• Ginger: half inch

• Garlic: two cloves

• Fresh Coriander leaves (finely chopped): 2 tbsp

• Olive oil: 2 tsp

Preparation:

• Soak some rice for half an hour and cook until it softens.

•  Take some kidney beans (soaked overnight) and pressure cook till it softens.

•  Take a wok, pour some olive oil, put in the cooked kidney beans, add the ginger-garlic, onion and tomato paste, and saute the entire mixture.

•  Now take another pan, add some veggies like capsicum, red-yellow bell peppers, onion, corn into it. Put some salt, as per required. Saute with some oregano and chilli flakes.

•  Now, take another wok and put half a teaspoon of olive oil, cooked rice and saute it with salt and some finely chopped coriander leaves.

•  For the dip, take some hung curd, put half a teaspoon of lime juice and some shredded cheese.

•  Last but not the least, add some chopped onions and tomatoes; salt as per taste; mix them well with the seasoning of your choice.

•  Finally, arrange all the ingredients (rice, veggies, kidney beans, hung curd, and salsa dip) into a bowl; serve and relish the healthy-tasty burrito bowl! 

Health Benefits: 

It is beneficial for our health as it's full of green vegetables rich in protein. It provides us with a sufficient amount of nutrition and nourishment.

Less oil, healthy and delicious, all packed in one Burrito Bowl.

Sandhya Gupta
Green Chilla with Paneer
(Breakfast for 2 person)

Ingredients : 

• 1 cup Green moong daal 

• 10-12 leaves of spinach 

• Ginger 

• 5 to 7 garlic cloves 

• Salt

• Green chilli

• 1/4 tsp red chilli 

• Pinch of Hing

Preparation:

• For filling : Grated Paneer , onion , green chilli, coriander leaves, Black pepper, salt, chat masala, cumin powder.

• Soak the lentils for 4 hours and wash them thoroughly. Mix moong dal, ginger, green chilli, garlic, spinach and grind them. Now add salt, red chilli and hing to it.

• To prepare the filling, grate the paneer. Chop onion, green chilli, coriander finely and mix it with the paneer. Mix salt, black pepper and chaat masala as per taste.

• Now lightly heat the pan with little oil, pour the lentil mixture on it and roast it on medium flame. After roasting, spread the filling and fold it. Now serve it hot with green chutney and sauce.

Health Benefits:

• This is a very light and tasty recipe for breakfast. Green lentils & Paneer are a source of  Protein. 

• Spinach, green coriander, ginger, black pepper are healthy for the body.

Shweta Shah
Paushtik Chat
Ingredients:

• Maida 1 cup 

• Oates powder 1 cup.

• For salsa

• one tomato

• one onion

• 1 capsicum

• lemon juice

• coriander leaves

• garlic paste 1/4 tsp.

• For topping

• 2 tbs. Corn

• 2 tbs. Sev

• 1 tbs

• Coconut grated

• 2 tbs. Shredded cabbage,

• 2 tbs. Cheese grated

• 2 tbs. Pomegranate 

• For decoration 

• Avocado 

• yellow and green capsicum

Preparation:

Puri:

• Oat powder & maida flour for making dough. Mix oat powder, maida, chilli flakes, fresh dill leaves and salt.

• Make a small ball and roll out. Bake it for 10 minutes at 180 C in the oven.

Kabuli chana tikki:

• Pressure cooker one cup of kabuli chana.

• Once it is cold, grind it with green chillies, garlic and lots of coriander leaves or parsley.

• Make small tikkies of this mixture and tava fry it.

Salsa: 
Chop onions, tomatoes and capsicum very finely. Add garlic paste, salt and lemon juice.

Topping:

• Grated cheese, boiled corn, coconut, very thin sev, pomegranate, and pineapple, grated cabbage.

Serving:

Place the crushed puris on the plate, followed by the tikkis. Drizzle with salsa sauce, then top with all the other ingredients. 

Health Benefits:

This recipe is packed with nutrition: it’s high in protein from chana, cheese, and sev, includes fresh veggies and leafy greens, and has fruit for added flavour. The oats provide fiber, making it not only healthy but also easy to digest. Plus, it’s simple and quick to prepare!