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Stepathlon's Healthy recipes ebook
- 2. Contents Breakfast & Snacks...................01 Main Meals.................................07 Salads...........................................14 Desserts.......................................19
- 3. Breakfast & Snacks
- 4. Double Delight Sharmistha Sahoo Homemade Ingredients Muesli Oats Milk Preparation: Chopped nuts Apples Soak oats in milk overnight. Raisins or dried cranberry The next morning add a Cinnamon couple of tablespoons of your favorite chopped nuts, diced apple, raisins or dried cranberry and cinnamon. Mushroom and Spinach Omlette Ingredients 2 eggs Preparation: Spinach Whisk eggs, add chopped Mushrooms spinach and mushroom to Olive oil omelet mixture and cook Sea salt in a little bit of olive oil. Flavor with sea salt.
- 5. Mixed Vegetable Omelette -Jayshree Bansod Ingredients 30 gms cabbage 30 gms onions 30 gms fenugreek leaves 20 gms tomato 20 gms green peas 15 gms coriander leaves 15 gms green chillies 2 tbsp vegetable oil 2 tsp red chilli powder ½ tsp turmeric powder 2 eggs salt to taste Preparation: Finely chop cabbage, onion, tomato, green chillies, fenungreek leaves and coriander. Heat the pan on a low flame and put some oil into the pan. Add onions and green chillies and fry until light brown. Then add cabbage, green peas and fry well. Add turmeric powder, red chilli powder and salt. Mix well. Add fenugreek leaves and tomato, mix well. Crack the eggs into a bowl and whisk them. Pour into the vegetable mix and cook on both sides. Serve hot. ‘As a quick breakfast this can be a very good source of protein, carbohydrates and fibre. ’
- 6. Healthy Oats Upma -Jayshree Bansod Ingredients 1/2 cup oats 1/2 cup mixed vegetables parboiled (such as carrots, french beans, green peas, broccoli) 1 tsp chopped green chilies 1 small onion chopped 2 tbsp oil 1 tsp mustard seeds 2 cups boiling water 1 tsp sugar 10 gms curry leaves 2 dry red chilies 2 tbsp coriander leaves 1 tbsp butter 2 tbsp grated cheese 2 tbsp lemon juice salt to taste Preparation: Heat oil in pan and add mustard seeds. When they crackle, add green chilies, red chilies and curry leaves and sauté for 1 minute. Then add chopped onions and sauté until the onions become golden brown. Add oats and again sauté for 2-3 minutes. Add boiled water, vegetables and salt and allow it to cook until the water evaporates. Add sugar and lemon juice and mix. Add butter and mix again. Put it in a serving bowl and garnish with coriander. ‘Oats are an excellent and nutritious food. Oats contain protein, carbohydrates, calcium, iron, zinc and B group vitamins.’
- 7. Oats Cereal Bar -Minal Mehta Ingredients 2 cups white oats 1 cup wheat flour (sieved) ¾ cup powdered brown sugar ¾ cup seedless raisins ½ cup wheat germ ½ cup toasted and chopped walnuts ½ tsp salt ½ tsp powdered cinnamon ½ cup oil ½ cup honey ½ cup corn syrup 2 tbsp vanilla essence Preparation: Preheat oven to 175°C. Line a 13×9 inch tray with foil and grease with oil. In a large bowl, mix all the dry ingredients, in a small bowl mix the remaining liquid ingredients. Mix both the dry and liquid ingredients and press the mixture evenly into the prepared tray. Bake in oven for 20-25 minutes or until the edges are golden brown. Cool and transfer on a wire rack. Cut into bars and wrap them individually.
- 8. Mixed Fruit Hungama -Preeti Lal Ingredients 2 tbsp pineapple, squashed ¼ cup water 2 tbsp water melon, chopped 2 tbsp kiwifruit, chopped 2 tbsp green grapes 2 tbsp apple 1 tbsp lime juice ( optional) Crushed ice Preparation: Mix pineapple squash and water. Put the chopped fruits in the glass and add the pineapple squash and lime juice. Add some crushed ice in it. Serve immediately.
- 9. Green Shots of Cucumber With Cucumber Mocktail Ira Gulati Ingredients For Snack 4 medium cucumbers 3/4 cup low- fat chees/ricotta 1 tsp mint leaves, finely chopped 1/2 cup peas, boiled 1 tsp green chilli paste 4 tsp fresh low-fat curd / yoghurt ‘If you love the color green, 1 tsp black pepper powder 1 tsp chat masala your children will surely love this.’ 2 tsp oil Salt to taste For Mocktail 2 medium cucumbers 1/2 cup mango pulp 2 tsp lemon juice 1tsp jaljeera powder 2 tsp sugar syrup Salt to taste 2-3 ice cubes Cucumber and mango for garnishing To prepare snacks Peel and cut each cucumber into 2 parts vertically. Scoop out the centre of each piece using a scooper/knife. Keep aside. Heat oil in a pan, add green chili paste and peas. After 5 minutes add paneer and yoghurt. Mix well and cook for another 5 minutes until light golden. Now add pepper powder, chat masala, mint leave and salt. Mix Well and divide into equal portions. Stuff each cucumber slice with a portion of the prepared mixture.Cut each slice into 3 equal portions and garnish with mint leaves . Serve with a smile. To prepare mocktail Place the cucumber and mango pulp into a blender, cover and blend until smooth. Add sugar syrup, lemon juice, jaljeera powder and salt. Pour into glasses with ice cubes and serve.
- 10. Main Meals
- 11. Chilli Baby Corn -Shikha Shah Ingredients 1/4 kg baby corn, cut into pieces 2 small onions, quartered (optional) 6-7 tsps spring onion whites 3-4 tsps spring onion greens 1 tsp chopped garlic 1 tsp chopped ginger 2 tsp soya sauce 2 tsps vinegar 1 tsps corn flour and 5 tsps water combined 1/2 tsp brown sugar 1 large green capsicum, cut into thin slices 1 1/2 tsps tomato sauce 1 tsp green chilli paste 2 tsps oil Large pinch black pepper pwd 1/4 tsp ginger-garlic paste Salt to taste Preparation Heat 2 tbsps oil in a flat pan, place the thinly coated baby corn pieces next to one another and shallow fry till brown. Flip over and let it brown the other side. Remove and keep aside. Heat a heavy bottomed vessel, pour in the left over shallow fried oil, add the chopped ginger and garlic and saute on high flame for about 30 seconds. Add the chopped spring onion whites and quartered onions and saute for a further 2-3 minutes. Add sliced capsicum and stir fry on high flame for 3 minutes. Add green chilli paste, tomato paste, soy sauce, vinegar, sugar and combine. Add the sauted baby corn and toss for a minute on a high flame. Add 1/4 cup water and adjust salt if necessary. Add the corn flour water and combine on high flame, tossing the contents, for 3 minutes. You will find that it becomes thick due to the corn flour. Add the chopped spring onion greens and combine. Garnish with more spring onion greens.
- 12. Hariyali Tikki -Jayshree Mehta Ingredients 1 cup multi grain six coarsely grounded (rice, wheat, kichadi dal, chana dal, bajara and jower) 1 cup curd / yoghurt 1 cup grated gourd (lauki) 25 gm methi Leaves 1 tsp ginger-garlic paste chilli paste dry red chilli 1/2 tsp turmeric powder, salt to taste 1 tsp sugar 1 tsp fruit salt 2 tsp oil 1 tsp mustard seeds 1tsp til pinch of hing coriander eaves Preparation: Mix multi grain flour and curd and keep aside for 1 hour. Add lauki, paste, haldi, salt, sugar and a little water to make a thick batter. Add fruit salt. Mould with your hands. than bake for 15 to 17 minutes. When golden brown, remove from oven and mould. In a heated pan, add oil, mustard seeds, til seed, hing, curry leaves, dry red chilli and methi leaves. Cut the muffins and add them to pan. Mix well and sprinkle coriander leaves.
- 13. Palak Paneer Magic -Preeti Lal Ingredients 100 gms spinach (palak) 4- 5 green chillies I tsp crushed black pepper 100 gms paneer 2 tbsp raisins Salt to taste 2tbsp cashew nuts 1 tsp chat masala Preparation Wash the spinach and steam for 2 minutes. Arrange them on a plate in a single layer. Mash the paneer and add chopped green chillies, raisins, chopped cashew nuts, black paper, salt and mix well. Roll the paneer mixture into a tight roll. Place the roll on the spinach and roll again. Cut into equal sized round pieces. Grill for 5 minutes. Sprinkle chat masala on top and serve.
- 14. Pepper Passion -Krishna Chavda Ingredients For Filling: ½ cup onion, finely chopped ½ cup corn, boiled ½ cup spinach, finely chopped ½ cup potato, boiled ¼ cup green peas, boiled ¼ cup green chilli, finely chopped ¼ cup red capsicum, chopped 1 tsp maida 1 tbsp butter 2 tsp grated cheese ¼ cup milk Salt to taste Black pepper powder to taste For Serving 5 red capsicums Preparation: Heat the Butter in kadai and add onion, roast for 1 minute. Add the spinach, red Capsicum, green chillies and cook for another 3 to 4 minutes. Add corn, potato, green peas, salt, cheese, maida and milk and pepper. Cook on medium heat for 2 minutes until mixture is thick. Turn off the gas and remove from heat. Take red peppers and cut it down the middle. Fill each with the filling. Grill in oven at 180 C for 5 minutes. ‘Put this pepper passion in your mouth and reach heaven.’
- 15. Sooji Ka Chila -Meenakshi Kapur Ingredients 1 cup sooji 3-4 tablespoons of curd / yoghurt salt to taste black pepper to taste red chilli powder to taste water to make batter 2-3 green chillies, finely chopped A few coriander leaves, finely chopped 1 carrot finely chopped 1/2 cup peas boiled and mashed oil for shallow frying Preparation: Take a bowl and add sooji, curd, salt, black pepper, red chili powder, green chillies and coriander leaves. Add water and make a batter with a consistency that is neither too thick nor too thin. Now, add boiled carrot and peas and mix them well. Take a tawa or fry pan and add 2-3 tablespoons of oil. Place some of the batter on the tawa and spread it evenly. Cook one side for about 2-3 minutes and then turn it over and cook for another 2-3 minutes. It is then ready to serve.
- 16. Instant Stuffed Idlis -Nisha Dhingra Ingredients Preparation: 2 cup sooji 1 cup dahi Make a batter with sooji,dahi and warm water. Add Warm water freshly chopped onions, tomatoes and boiled peas Chopped onions,tomatoes to the batter. You can add any other vegetable of Boiled peas your choice. Add green chilly. Finally add salt to taste Green chillies A sachet of Eno and a sachet of Eno. Mix well and steam in idli sanchas. An oil free, steamed and delicious snack is ready.
- 17. Quick Meals Khichdi Put rice in cooker, add haldi ,1 cup moong and then boil it. -Jayesh.Bhatia Cucumber Yoghurt Chop cucumber and onion and to yoghurt. Stir and serve. -Jayesh.Bhatia Paneer steak Marinate paneer steak in all greens that have been ground together. Grill on both sides chermoula style -Papple (Caramel Wings)
- 18. Salads
- 19. Mixed Salad -Rameshwari Bansod Ingredients 50gms cucumber 50 gms beetroot 50 gms carrot 30 gms tomato 20 gms green garlic shallot 20 gms green coriander leaves 2-3 tsp lemon juice 1 ½ tsp cumin powder ½ tsp black pepper powder salt to taste Preparation: Chop cucumber, beetroot, carrot and tomato into fine small pieces. Finely cut green garlic shallot and green coriander leaves. Take a large bowl and mix all vegetables. Add cumin powder, black pepper powder, salt and lemon juice. Mix well. Put the salad onto a plate and decorate with the slices of cucumber, carrot, beetroot and lemon. ‘This is a very healthy oil free salad which makes is suitable for all age groups.’
- 20. Sprout Salad -Jayshree Bansod Ingredients 30 gms full green moong beans (moong dal) 30 gms full brown moth beans (matki dal) 30 gms bengal gram (full brown chana dal) 30 gms tomato 20 gms capsicum 1 tsp chat masala salt to taste Preparation: Soak moon dal, matki dal and chana dal over night in water. The next day drain the water and wrap them in a muslin cloth (make a potli) for another day. Then your sprouts will be ready. Finely chop capsicums and tomato. In a bowl mix the sprouts, tomato, capsicum, chat masala and salt. Arrange on a plate. For decoration you can also cut a small tomato and stuff it with the salad and some chopped capsicum.
- 21. Sprout Lentil Salad -Shyla Bhadwal Ingredients 1 ½ cup sprouted moong 1 cup chopped tomatoes 1 cup chopped cucumber 1 sliced orange 1 tbsp chopped coriander 1 seeded and chopped green chilli (optional) Salad Dressing 1/2 tsp black pepper 1 tsp salt, adjust to taste 1 tsp ground roasted cumin seed (jeera) 1 tbsp lemon juice, adjust to taste 2 tbsp yogurt (optional for vegan) 1 tbsp ginger juice 1 tsp sugar 1 tbsp olive oil Preparation: How to make sprouts: Soak whole moong for 10 to 12 hours. Water should be about four times more than the moong. After soaking the moong, it will double in volume. Line a colander with muslin cloth. Drain the water and loosely wrap the beans with the muslin cloth. Store the soaked beans in a warm dark place. Alternatively you may also use a sprout maker. Mix all the salad dressing ingredients together. Keep aside. Next cook the sprouts with salt and 1/4 cup of water in a saucepan as it comes to boil turn off the heat. Cover the pan for about three to four minutes, drain any liquid. Let the sprouts cool to room temperature and add the dressing. In a serving dish make arrange tomatoes, cucumber and oranges. On top add the spiced sprouts. Garnish with coriander and green chili. Sprout salad is a very colorful, refreshing and healthy dish and also a good source of protein
- 22. Desserts
- 23. Baked Apples -Antara Roy Ingredients 2 large apples 3 dried figs 1 tsp of cinnamon 1½ tsp of chopped walnuts 1 tsp honey ½ cup hung curd/yogurt Some oil to brush the cooking dish Preparation: Cut the top of the apples off (like a cap) and set it aside. Core the apples and remove the seeds from the centre. Try not to pierce through the flesh whilst doing so. In a small bowl, chop the figs and combine them with walnuts and cinnamon. Put the apples on an lightly greased microwaveable glass bowl and stand them up straight on an oiled microwaveable glass bowl and stuff the centre with the fig mixture. Put in as much of the filling as possible. Make a clean, skin deep horizontal slash around the apple, to stop the skin from wrinkling under the heat. Now place the caps on top of the apples and microwave it them on high (600-700 watts) for 5 minutes, until a butter knife goes in without any resistance. The apples should be tender. For the hung curd dressing, whisk the hung curd with a bit of cinnamon, salt and honey, until you get a creamy texture. As an option, you can also add some roasted walnuts to the dressing for additional crunch. Serve the dressing on the side with the baked apples. ‘As promised, a fresh, simple and rustic express-dessert. Cheers!!’
- 24. Oat Ladoos -Geetha Sridhar Preparation: Ingredients Roast oats and sesame seeds in a pan stirring continuously. Allow to cool. Roast ground nuts in 2 cups oats Sesame seeds a pan stirring continuously until roasted. Allow to Ground nuts cool. Mix together the oats, sesame seeds and 1 cup milk ground nuts and blend into a fine powder in a Chopped cashew nuts, mixer. Add a few drops of milk, if necessary, to almonds combine the ingredients and to form a soft dough ½ tsp ghee whilst grinding in the mixer. Place the dough into a bowl and add chopped cashew nuts, almonds and half a tablespoon of ghee, mix well and leave for 10 minutes. Grease your palms lightly and form round balls to give the shape of a ladoo. Your Oat Ladoos are ready to serve!
- 25. Khajoori Oats Delight -Saba Rehan Ingredients 1 cup khajoor (Dates) de-seeded and finely chopped 1/2 cup roasted oats 1/2 cup milk powder 1/2 cup mixed dry fruits, finely chopped Preparation: Put dates into a heated pan, and stir for 10-12 minutes on heat until they become soft. Then add roasted oats and dry fruit. Mix well. Take off the heat and add milk powder. Mix well. Quickly make small balls with the mixture and coat them with oats. Enjoy the dish by popping it into your mouth and feeling the texture and taste of melting date and crunchiness of oats and dry fruits.
- 26. Drinks
- 27. Green Delight Smoothie -Ira Gulati Ingredients 1 banana, cut in chunks 1/2 cup yoghurt 1 apple, cored and chopped 1/2 cups fresh spinach leaves 2 tsp honey 2-3 ice cubes Banana and apple slice to garnish Preparation: Place the banana, yoghurt, apple and spinach into a blender. Cover and blend until smooth. Now add honey and, to make the smoothie colder, add some ice cubes. Pour into glasses and serve
- 28. Refreshing Drinks Pineapple and Ingredients ½ cup roasted and Oatmeal Smoothie soaked oats ½ cup of curd / yoghurt 5 slices of pineapple Preparation: 4 tsp honey Handful of almonds Pour all the ingredients in a blender and add some Crushed Ice crushed ice. Blend. Pour into a glass and serve chilled. Enjoy -Saba Rehan Homemade Fruit Ingredients Freshly Squeezed juice of Mocktail Cucumber Mint Oranges Preparation: Grape Take some cucumber and mint juice and add it to a Pomegranate mixture of orange, grape and pomegranate juice. Ice (optional) Shake the mixture well and add ice if desired. Have a glass in the morning and post-workout. Remember to avoid salt and sugar though. You can also add a few other juices if you wish to. -Rahul Jain
- 29. Refreshing Drinks Saba Rehan Ingredients ½ Cup roasted and Pineapple and soaked oats ½ cup of curd / yoghurt 5 slices of pineapple Oatmeal Smoothie 4 tsp honey Preparation: Handful of almonds Crushed Ice Pour all the ingredients in a blender and add some crushed ice. Blend. Pour into a glass and serve chilled. Enjoy Homemade Fruit Ingredients Mocktail Freshly Squeezed juices of Preparation: Cucumbers Take some cucumber-pudina juice and add it to a Pudina Oranges mixture of orange, grape and pomegranate juice. Grape Shake the mixture well and add ice if desired. Have a Pomegranate glass in the morning and post-workout.. This tasty drink Ice (optional) will not only refresh you, but also keep you energized and healthy. Remember to avoid salt and sugar though. You can also add a few other juices if you wish to, though this is one of my favourite conbinations. Saba Rehan