Recipes
Easy Omega 3 rich chia seed pudding
Baked honey garlic butter salmon
Chicken tikka masala soup .....
Oil free scrambled egg .............
Healthy baked orange chicken
Almond flour pancake ............
Quinoa upma ...........................
Healthy tuna salad ..................
Immunity boosting smoothie ....
Greek yogurt bark ...................
Baked honey garlic butter salmon
INGREDIENTS
- 2.5 lb / 1.2 kg Salmon
- salt and pepper (to taste)
- parsley (garnish)
- lemon slices (garnish)
FOR HONEY GARLIC BUTTER SAUCE
- 1/4 cup Unsalted Butter
- 1/3 cup Honey
- 5 cloves Garlic (finely chopped)
- 2 tablespoons lemon juice (fresh)
INSTRUCTIONS
- First preheat the oven to 375°F or 190°C. Take the baking sheet and line it up with the aluminum foil. The foil should be bigger so that it can cover the salmon.
- To make honey garlic butter sauce, on medium-low heat, place the small saucepan. Add the butter and melt it. Then add the honey, garlic, lemon and whisk them till everything is combined very well.
- Place the salmon on the center of the foil, and pour half of sauce mixture evenly all over the salmon. Take the pastry brush or spoon and rub it. Sprinkle salt and cracked pepper.
- Fold the foil from all sides over the salmon and cover it. Cover it well to avoid any leakage.
- Bake for 15 – 18 minutes, depending on your preference and the salmon thickness. Next open the foil carefully and broil the fillet for another 2 – 3 minutes to caramelize the top.
- Remove the baked salmon from the oven and pour the honey garlic sauce on the foil over the salmon before serving. Garnish the baked honey garlic butter salmon with parsley and lemon slices before serving
Chicken tikka masala soup
INGREDIENTS
- Boiled Shredded chicken 4 cups
- 2 tsp Sunflower oil
- ½ onion diced
- 3 garlic cloves minced
- ½ tsp pepper
- 1 tsp garam masala
- 1 tsp ginger
- ½ tsp cumin
- 1 tsp turmeric
- I small cinnamon
- 2 cup chicken stock
- 3 tomato pureed
- 2 cups coconut milk
- Salt (to taste)
INSTRUCTIONS
- Boil chicken with 1 clove of garlic,1/2 tsp ginger and salt
- Shred boiled chicken into small pieces
- Heat oil in soup pot. Sauté the onion then add garlic, pepper, garam masala, ginger, cumin, turmeric, and cinnamon. Sauté well
- Add to the pot, 2 cups of chicken stock, tomatoes and coconut milk. Simmer for 30 minutes.
- Using an immersion blender, or stand blender purée soup until smooth and creamy. Season with salt and add shredded chicken.
Healthy baked orange chicken
INGREDIENTS
- 1 medium head broccoli cut into florets (about 4 cups florets)
- 1 ½ tablespoons extra virgin olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
FOR THE CHICKEN:
- 1/3 cup whole wheat breadcrumbs
- ¼ teaspoon black pepper
- ¼ teaspoon kosher salt
- 450 gm boneless skinless chicken breasts cut into 1-inch pieces (about 2 small/medium breasts)
- ¼ cup chopped green onions
FOR THE SAUCE:
- Zest of 1 medium orange about 2 tablespoons
- ½ cup freshly squeezed orange juice from the same 1 medium orange
- 2 tablespoons honey
- 2 tablespoons low sodium soy sauce
- 1 tablespoon minced fresh ginger
- 2 cloves minced garlic about 2 teaspoons
- ¼ cup water
- 2 tablespoons cornstarch
- ¼ teaspoon red pepper flakes to taste
INSTRUCTIONS
- Place a rack in the center of your oven and preheat oven to 400 degrees F. Spray a rimmed baking sheet with nonstick cooking spray.
- Prepare the broccoli: place the broccoli on the baking sheet. Drizzle with the oil and sprinkle with the salt and pepper. Toss to coat, then spread into an even layer on one side of the sheet pan.
- Prepare the chicken: Mix breadcrumbs, salt, and pepper. Add the chicken pieces into the mixture then shake to coat the chicken evenly.
- Place the chicken pieces in a single layer on the open side of the baking sheet.
- Bake for 10 minutes, then remove the pan from the oven and turn the chicken pieces over. Return the pan to the oven and bake for 5 to 10 additional minutes, until the chicken is cooked through. When a piece of chicken is cut, the juices should run clear.
- While the chicken cooks, prepare the sauce: In a medium saucepan (one large enough to hold the sauce and the chicken), whisk together the orange zest, orange juice, honey, soy sauce, ginger, and garlic.
- In a small bowl, whisk together the water and corn starch, until it is very smooth. Add to the saucepan. Bring the mixture to a boil and cook until the sauce is thickened and reduced, about 3 to 4 minutes. Stir in the red pepper flakes. Taste and adjust the seasoning as desired.
- Add the baked chicken to the pot and stir to coat with the sauce. If the broccoli is not yet as crisp as you would like, spread it out over the surface of the entire pan (including the open side where you were previously roasting the chicken) and return it to the oven until it is as baked as you like (I left it in for about 3 more minutes). Serve hot with the roasted broccoli and brown rice.
Easy Omega 3 rich chia seed pudding
INGREDIENTS:
- ½ cups of Almond milk, cashew milk or coconut milk
- 2 tbs of chia seed
- Maple syrup or honey for sweetness
- ¼ tsp Vanilla extract
- 2-3 sliced almonds
- 3-4 pcs strawberry
- 3-4 pcs blue berries
INSTRUCTIONS
- Mix nut milk with chia seeds, maple syrup or honey and vanilla extract in a medium bowl.
- Keep it for couple of hours or overnight inside refrigerator.
- Stir the chia pudding before serving and add strawberry, blueberry and almond slices on the top of your pudding
Oil free scrambled egg
INGREDIENTS
- 2 eggs/3 egg whites
- 2 tbs low fat milk
INSTRUCTIONS
- Use a fork to beat together the eggs, milk and a pinch of salt in a microwave-safe jug. Cook in the microwave on High for 30 seconds, then beat again and return to the microwave for another 30 seconds.
- Beat again, breaking up any lumps of egg. Microwave for another 15 seconds, then beat again; the eggs will be loose at this stage so serve them straightaway if this is how you like them.
- If you prefer your eggs a little firmer, microwave for a further 15 seconds, beat, then serve.
Almond flour pancake
INGREDIENTS
- 1 ½ cups almond flour
- 2 tablespoons sugar(Optional)
- ½ tablespoon baking powder
- ¼ teaspoon
- 3 large eggs
- 2 tablespoons neutral oil
- ½ tablespoon vanilla extract
INSTRUCTIONS
- In a medium bowl, mix the almond flour, sugar, baking powder, and salt.
- In a separate bowl, whisk together the eggs, neutral oil, and vanilla extract. Add the dries and stir to combine.
- Lightly grease a skillet with butter and wipe off extra grease with a paper towel. Heat the skillet over low heat. Pour ¼ cup of the batter into small circles. Cook the pancakes until the bubbles pop on the top and the bottoms are golden: low and slow is the key! Then gently flip them and cook until golden on the other side: take care as they are a bit more fragile than a standard pancake.
- Cook the remaining batter, adjusting the heat as necessary (the skillet can get very hot on the second batch). Place the cooked pancakes
- under an inverted bowl to keep them warm. Serve immediately with maple syrup.
Almond flour pancake
INGREDIENTS
- ½ cup quinoa
- 1 ½ table spoon oil
- I medium size red onion chopped
- ½ tsp ginger chopped
- 1 table spoon chopped green chilies
- 1 pinch asafetida
- 5-6 curry leaves
- ¼ tsp mustard seeds
- ¼ cumin seeds
- 1/4 cup carrot chopped
- 3-4 French beans chopped
- 1 cup water
- 2 table spoon chopped coriander
INSTRUCTIONS
- Take the quinoa in a fine mesh strainer and rinse well in running water. Drain the water and set aside.
- Heat the oil in a pan. Keep the heat to a low. Add mustard seeds.
- Once the mustard seeds begin crackling, then add cumin seeds.
- Then add finely chopped ginger, chopped green chilies and a pinch of asafetida (optional). Fry on low heat for about half a minute.
- Next add finely chopped onions and curry leaves.
- Stir and sauté on a low to medium heat till the onions become translucent and soften.
- Then add finely chopped carrots, finely chopped french beans mix well.
- Sauté on a low heat for two minutes.
- Then add the quinoa and mix very well again.
- Sauté for a minute or two on low heat.
- Add water and mix again.
- Add salt as per taste. Check the taste of the water and add more salt if needed.
- Cover the pan with its lid and simmer on a low heat till the quinoa seeds are cooked, softened, look translucent and fluffy.
- Once or twice you can stir the quinoa while the seeds are being cooked.
- When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the heat.
- Add the chopped coriander leaves.
- Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges
Healthy tuna salad
INGREDIENTS
- 100 gm Canned tuna in water
- 2 tea spoon minced celery/cilantro leaves
- 2 table spoon minced onion
- 1.5 table spoon low fat greek yogurt
- ¼ teaspoon of black pepper
- 1 tea spoon of lemon juice
- Salt as per taste
INSTRUCTIONS
- In a mixing bowl add ingredients for dressing; Greek yogurt, lemon juice, salt and pepper stir together until mixed well
- Add drained tuna along with celery or cilantro leaves into dressing and gently mix
- This is great as low carb meal or can be used as sandwich spread.
Immunity boosting smoothie
INGREDIENTS
- 1 cup orange juice
- 1 banana
- 1.5 teaspoon ginger minced
- ½ teaspoon turmeric powder
- ½ cup carrot shredded
INSTRUCTIONS
- Place all ingredients in a blender and blend until smooth
- Pour into a glass and serve
Greek yogurt bark
INGREDIENTS
- 1½ cups of low-fat light Greek yogurt
- ½ cup of blueberries
- 4 strawberries, sliced
- ¼ cup of sliced almonds
- 2 tbs of maple syrup or honey
- 1 tsp vanilla extract
INSTRUCTIONS
- Mix yogurt, maple syrup (or honey) and vanilla in a medium bowl,
- Line a baking sheet with parchment paper.
- Spread Greek yogurt onto lined baking sheet into a thin and even layer.
- Scatter blueberries, strawberries and sliced almonds on top of Greek yogurt
- Cover baking sheet with aluminum foil and place in freezer until bark is fully frozen, usually two hours or overnight.
Flavor Variations
- Light raspberry cheesecake Greek yogurt topped with raspberries and shavings of dark chocolate
- Light Greek yogurt flavor of choice mixed with cocoa powder and topped with peanut butter and pretzels or sliced bananas
- To make ahead: Freeze airtight between sheets of parchment for up to 1 month; let stand at room temperature for 15 minutes before serving