Fitness Recipe Book- Eat Better, Be Heathy

Fitness Recipe Book- Eat Better, Be Heathy

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  EATBETTER.BE HEALTHY! Fifteenrecipestogetyouinshape.
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  Index 1. Strawberry chickensalad withwarm citrus dressing ..............................................................02 2. Oats rava dosa ...........................................................................................................................03 3. Baked veggie omelet ..................................................................................................................04 4. Sprout dhokla .............................................................................................................................05 5. Whole wheat pasta with ricotta and vegetables ......................................................................06 6. Indian-spiced chicken pita ........................................................................................................07 7. Veggies in hot garlic sauce .......................................................................................................08 8. Bajra aloo rotis ...........................................................................................................................09 9. Chickpea soup ............................................................................................................................10 10. Roast chicken dal .......................................................................................................................11 11. Red bean stew ............................................................................................................................12 12. Fenugreek and mushroom brown rice recipe ...........................................................................13 13. Savory summer squash muffins ...............................................................................................14 14. Apple crumble ............................................................................................................................15
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  Ingredients you’llneed… • 4medium boneless chicken breast, in halves • 1 412 gms of chicken stock (canned) • 2 1/2 cups strawberries • 1/3 cup orange juice • 2 tablespoon salad oil • 2 teaspoon finely shredded lemon peel • 1 tablespoon lemon juice • 1 teaspoon sugar • 1/2 teaspoon chili powder • Salt totaste • 1/4 teaspoon freshly ground black pepper • 6 cup torn spinach, watercress and/or other greens • 1/4 cup chopped walnuts, toasted How to make it… 1. Season the chicken breast lightly with salt and pepper. Pour chicken broth into a large saucepan; add chicken. Bring the broth to a boil. Reduce the heat. Cover and simmer for about 15 to 20 minutes, or until chicken is tender and doesn’t look pink. Remove the chicken from broth with a slotted spoon and let it cool slightly. 2. Meanwhile, in a blender or food processor, combine 1/2 cup of the strawberries, orange juice, salad oil, lemon peel, lemon juice, sugar, chili powder, salt, and black pepper. Cover & blend or process until it reaches a smooth consistency. Transfer it into a small saucepan. Bring it just to a boil. Let it simmer uncovered for 5 minutes, stirring occasionally. 3. Now thinly slice the chicken breasts. Take a large salad bowl, toss together the salad greens, remaining strawberries, and the chicken slices. 4. Drizzle warm dressing over the salad and sprinkle with walnuts beforeserving. STRAWBERRY CHICKEN SALAD WITHWARMCITRUSDRESSING 2
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  OATS RAVADOSA Ingredients you’llneed… •1 cup oats • 1/4th cup rava • 3/4th cup whole wheat flour • 1 onion • 2 green chillies • 2 tablespoon cumin seeds • 1 tablespoon pepper • 1tablespoon olive oil • Salt totaste How to make it… 1. Heat 1tablespoon olive oil in a pan and add finely chopped onions, green chillies, pepper and cumin seeds. 2. Saute for 2mins, keep it aside. 3. Now take a separate bowl and mix together all the remaining ingredients to make the batter for the dosa. 4. Add enough water to the mixture, and pour the dosa batter to a hot pan greased with some olive oil. 5. Keep adding drops of oil to the dosa. 6. Cook the dosa on each side thoroughly until it turns light brown in colour. 7. Servehot! 3
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  BAKED VEGGIEOMELET Ingredients you’llneed… •2 tablespoon butter • 3 cups of chopped bell pepper, sliced mushrooms, and thinly sliced zucchini • 1/3 cup chopped onion • 1/2 teaspoon dried basil • 1/8 teaspoon black pepper • Salt totaste • 3 tablespoon tomato sauce • 10 egg whites • 5 eggs • 1/4 cup water • Tomato sauce, lightly warmed (optional) How to make it… 1. Preheat oven to 400 degrees F. Lightly coat a 15 x 10 x 1 inch baking pan with oil or cooking spray and set it aside. 2. In a large skillet, melt butter over medium heat. Then add vegetables, onion, and dried basil. Stir and cook for 5 to 8 minutes. Add pepper and 1/4 teaspoon of the salt. Remove from the heat and stir in the tomato sauce, keep it warm. 3. In a medium bowl, beat egg whites, eggs, water and the remaining 1/4 teaspoon salt with a whisk until all the ingredients combined but do not make it frothy. Pour eggs into the baking pan. Bake uncovered for about 7 minutes or until the eggs have just set. 4. Cut the baked eggs into six, 5 inch squares. Then using a spatula, lift each square from the pan carefully and invert them onto a plate. Divide the warm vegetable mixture amongst the omelets then fold the omelets diagonally in half, forming triangles. If needed, drizzle with additional tomato sauce. 5. Serve ithot! 4
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  Ingredients you’llneed… • 1cup sprouted whole green gram • 1/2 cup finely chopped spinach • 3 green chillies, roughly chopped • Salt to taste • 2 tablespoon bengal gram flour • 1 teaspoon fruit salt • 1 teaspoon oil • 1 teaspoon sesame seeds • 1/2 teaspoon asafoetida (hing) • 3 to 4 curry leaves • 1 teaspoon finely chopped green chillies • Oil for greasing How to make it… 1. Combine the sprouted moong, spinach and green chillies and blend in a mixer, using a little water, untill it turns into a smoothpaste. 2. Transfer the paste into a bowl, then add the salt, bengal gram flour (besan) along with ¼cup of water and mix well. Ensure that the batter is of pouring consistency. 3. Combine the sprouted whole green gram (moong), spinach and green chillies and blend in a mixer using a little water until it turns into a smooth paste. 4. Just before steaming, add the fruit salt and 2 teaspoon of water over thebatter.5. When you see bubbles forming in the batter, mix gently. 6. Pour the batter into a greased 175 mm. (7”) diameter thali. Then shake the thali clockwise to spread the batter in an evenlayer. 7. Steam the batter in a steamer for about 10 to 12 minutes or till the dhoklas are cooked. 8. Heat the oil in a small pan and add the sesame seeds, asafoetida, curry leaves and green chillies then sauté on a medium flame forfew seconds. 9. Pour this tempering over the dhoklas, cool slightly and cut into equal diamond shaped pieces. 10. Serve immediately with fresh greenchutney. SPROUTDHOKLA 5
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  Note: 1) Thyme: Itis an aromatic perennial evergreen herb with culinary, medicinal, and ornamental use. Its is from the mint family. 2) Balsamic vinegar: It is a traditional thick flavored vinegar commonly used in Italiancuisine. Ingredients you’llneed… • 230 gms dried whole wheat penne pasta • 2 1/2 cups broccoli florets • 1 1/2 cups asparagus or green beans cut into 1inch pieces • 1 cup light ricotta cheese • 1/4 cup fresh basil (snipped) or 1 tablespoon dried basil (crushed) • 4 teaspoon fresh thyme1 (snipped) or 1 teaspoon thyme (dried & crushed) • 4 teaspoon balsamic2 vinegar • 1 tablespoonolive oil • 1 garlicclove (minced) • Salt totaste • 1/2 teaspoon black pepper (freshly ground) • 2 large ripe tomatoes (seeded and chopped) • 2 tablespoon grated Parmesan or Romano cheese How to make it… 1. Cook pasta according to the directions mentioned on the package (omit adding any oil or salt). 2. Add broccoli florets and asparagus/green beans during the last 3 minutes of cooking then drain the water. 3. In a large serving bowl, combine ricotta cheese, basil, thyme, balsamic vinegar, olive oil, garlic, salt and freshly ground pepper. 4. Add the cooked pasta and vegetables to ricotta mixture. Then add the chopped tomatoes. Toss to combine everything. Sprinkle each serving withgrated cheese 5. Serve immediately, while it’s hot! WHOLEWHEATPASTA WITHRICOTTAAND VEGETABLES 6
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  INDIAN-SPICED CHICKENPITA Ingredients you’llneed… •450 gms of boneless chicken breasts (trimmed) • 1½ teaspoon garam masala (keep ½ teaspoon separately) • 1 teaspoon salt (keep ½ teaspoon separately) • 1 cup thinly sliced seeded cucumber • ¾ cup non-fat plain yogurt • 1 tablespoon chopped fresh cilantro / mint • 2 teaspoon lemon juice • Freshly ground pepper, to taste • 4 to 6-inch whole-wheat pitas (warmed) • 1 cup shredded romaine lettuce • 2 small or 1 large tomato, sliced • ¼ cup thinly sliced red onion How to make it… 1. Preheat grill to medium-high or position rack in upper-third of oven andpreheat broiler. 2. If grilling, oil the grill rack (see Tip). If broiling, coat a broiler pan with cookingspray. 3. Sprinkle the chicken with 1 teaspoon garam masala and ½ teaspoon salt. Place the chicken on the grill rack or on the prepared pan and cook. Don’t over-cook, it should be pink in the center. Use an instant-read thermometer, inserted into the thickest part of the breast, to check if it registers 165°F. Cooking time takes 4 to 8 minutes per side, depending on the size of the breast. Now transfer the chicken to a clean cutting board and let rest for 5 minutes. 4. Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining ½ teaspoon garam masala and ¼ teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split the warm pitas and fill with opening of the pita with the chicken, yogurt sauce, lettuce, tomato and onion. Make ahead tip: Prepare through Step 2. Refrigerate the chicken in an airtight container for up to 2 days. Tips: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hotgrill.) 7
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  VEGGIES IN HOTGARLICSAUCE Howto makeit… 1. If you are using dried black mushrooms, put them in a pan. Add water until fully immersed. Boil and Simmer for 2 minutes. Remove from fire and keep aside for 10 minutes. Wash several times to remove dirt. Break off any hard stem portion and discard. Cut into smaller pieces. If using bokchoy or spinach, trim the stem, remove any dis- coloured leaves. Tear them into2” pieces. 2. Boil 4-5 cups of water with 1 tsp salt. Remove from fire. Add broccoli or cauliflower, baby corns, carrots and bokchoy or spinach. Leave veggies in hot water for 1-2 minutes and strain. Refresh the veggies in cold water and keep aside till serving time. 3. Heat 4 tbsp oil in a pan. Shallow fry the tofu till golden. Remove tofu from pan. 4. Heat 3 tbsp oil. Remove from fire. Add garlic and red chilli paste. Stir till garlic starts to change its colour. Add onion cubes, stir for a minute. 5. Add tomato ketchup, red chilli sauce, soya sauce, pepper and salt. Cook for 1 minute on low heat. Then add sugar and vinegar. 6. Add soaked mushrooms, blanched vegetables and capsicum. Stir the mixture. 7. Now add water till it starts to boil. Add cornflour paste, stirring continuously. Cook for 2 minutes on low heat. Remove from heat. Keep sauce aside. At serving time, add fried tofu to sauce & boil for 2 minutes. 8. Serve hot along with rice. Ingredients you’llneed… • 100 gms tofu or paneer – Prep it: Cut into ¼” thick triangular pieces - sprinkled with ¼ tsp salt & white pepper and 1 tbsp cornflour • 4-5 florets of broccoli or cauliflower, • 4 tablespoon oil • 4-6 babycorns - cut into 2 pieces lengthwise • 1 carrot - sliced very diagonally and then cut into 2 pieces, • 6-8 leaves of bokchoy or spinach • 1 tablespoon dried black mushrooms or 3-4 fresh mushrooms - cut into 2 pieces • 1 capsicum - cut into 1" pieces For the GarlicSauce • 20 flakes garlic and 2 dry, red chillies (soaked) - crushed to a rough paste • 3 tbspoil • ½ onion - cut into 4 pieces and separated • 4 tbsptomato ketchup • 2 tsp red chilli sauce • 2 tsp soya sauce • ½ tsp pepper • Salt totaste • A pinch sugar • 2 tsp vinegar • 1½ cups water • 3 tbsp cornflour mixed with ½ cup water 08
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  BAJRA ALOOROTIS Ingredients you’llneed… • 2 cups fresh ground bajra or millet flour • 1 cup boiled and mashed potatoes • 5 tablespoon freshly chopped coriander • ½ cup onions cut fine • 2 green chillies ground fine • 1 teaspoon lemon juice • 1 teaspoon ginger freshly ground • ½ teaspoon amchur • Salt totaste How to make it… 1. Knead the bajra flour into pliable dough along with all the ingredients. 2. Heat a non-stick tawa. 3. Roll out the dough into rotis, and cook on each side till they arecooked. 4. Serve hot with non-dairyyogurt. 9
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  CHICKPEASOUP Ingredients you’llneed… • 1tablespoon olive oil • 1 chopped onion • 1 garlic clove • 1 cup chickpeas • 1 ltr vegetablestock • 1 tablespoon lime juice • 3 tablespoon fresh parsley • 2 tablespoon fresh mint • 1 cup natural yogurt • Salt totaste How to make it… 1. Heat the oil in a pan and saute garlic and onion over medium heat for 5minutes. 2. Add chickpeas and vegetable stock and let it come to a boil. 3. After it boils for some time, let it simmer for 15 minutes. Now take half of the soup and blend it until a smooth mixture is formed. 4. Now add the mixture to the pan. 5. Your soup musthave thickened by now. 6. Check for creamyconsistency. 7. Finish the soup by adding parsley, mint and lime juice. 8. Your summer chickpea soup is ready to serve. 10
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  ROAST CHICKENDAL Ingredients you’llneed… •1½ teaspoon canola oil • 1 small onion (minced) • 2 teaspoon curry powder • 425 gms cup of lentils, rinsed, or 2 cups cooked lentils (see Tip) • 396 gms can of diced tomatoes (preferably fire-roasted) • 1 kg roasted boneless chicken • Salt totaste How to make it… 1. Heat oil in a large heavy saucepan over medium-high heat. Add onion and cook, stirring, until softened but not browned, for 3 to 4 minutes. 2. Add curry powder and cook, stirring, until combined with the onion and intensely aromatic, for 20 to 30 seconds. 3. Stir in lentils, tomatoes, chicken and salt and cook, stirring often, until heated through. 4. Remove from the heat and stir in yogurt. Serve immediately. Tips to cook lentils: Place in a saucepan, cover with water and bring to a boil. Reduce heat to a simmer and cook until just tender, about 20 minutes for green lentils and 30 minutes for brown. Drain and rinse under cold water. 11
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  RED BEANSTEW Ingredients you’llneed… • 1 chopped onion • 5-6 mushrooms • 1 cup red beans • 2 tablespoon tomato paste • 75 gms spinach • 1 tablespoon vegetable oil • Pepper • Salt totaste • 2 tablespoon of flour • Chilli powder How to make it… 1. Soak the beans overnight. The next day place them in a pot and add with 3 cups of water. 2. Cook for 1 hour or so, until beans are fully cooked. 3. Add mushroom and cook for another 10 minutes. 4. Now lightly saute onion in a different pan and add it to the mixture. 5. Now add the rest of the ingredients to the pan and serve right away. 12
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  Ingredients you’llneed… • 2cups finely chopped fenugreek (methi) leaves • 1 cup sliced mushrooms • 1 cup brown rice • 2 teaspoon oil • 2 teaspoon finely chopped green chillies • 1 teaspoon finely chopped ginger • 1 tablespoon finely chopped garlic • 1 cup finely chopped onions • 1/2 cup finely chopped tomatoes • 1/2 cup brinjal cubes • 1/2 cup surti papdi seeds (fresh vaal seeds) • 1/2 teaspoon chilli powder • Salt totaste For The Garnish 2 tablespoon finely chopped coriander How to make it… 1. Heat the oil in a pressure cooker, add the green chillies, ginger, garlic, and onions and saute on a medium flame for 2 minutes. 2. Add the fenugreek leaves, mushrooms, tomatoes, brinjals, surti papadi seeds, and chilli powder, mix well and cook on a medium flame for 1 to 2 minutes, whilestirring occasionally. 3. Add the brown rice, 2 ¼ cups of hot water and salt, mix well and pressure cook for 4 whistles. 4. Allow the steam to escape before opening the lid. 5. Serve hot and garnished with coriander. FENUGREEKAND MUSHROOM BROWN RICERECIPE 13
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  SAVORY SUMMER SQUASHMUFFINS (DHOODHIHANDVO) Ingredients you’llneed… • 2 cups fine rawa flour • 2 ½ tablespoon canola oil or grape seed oil plus 1 ½tablespoon • Salt totaste • ¼teaspoon baking soda • ¼teaspoon ground turmeric • 3 cloves garlic, finely grated or minced • 1 inch piece fresh ginger, peeled and finely grated or minced • 3 ½ cups packed shredded zucchini • 1 cup low-fat plain yogurt • 1 tablespoon sugar • ¾ cup water • ½ teaspoon cumin seeds • ½ teaspoon mustard seeds • 1 tablespoon sesame seeds How to make it… 1. Preheat oven to 350°F. Coat 12 (½-cup) muffin cups with cooking spray. 2. Mix flour, 2 ½ tablespoon oil, salt, baking soda and turmeric in a mediumbowl. 3. Combine garlic and ginger in a large bowl and then press with a spoon to mash and make a paste. Add zucchini, yogurt and sugar. Stir the mixture until combined well. Add the dry ingredients and stir to combine. Add water andstir. 4. Spoon the batter into the prepared muffin tin, filling each cup until almost flush with the top. Level the batter evenly. 5. Heat the remaining 1½ tablespoon oil in a small skillet over medium-high heat. Add cumin seeds and mustard seeds. Cook the mixture while stirring until very fragrant for about 45 seconds. Be careful not to burn the mixture. Remove from heat. Spoon a scant ½ teaspoon of the seasoned oil on top of each muffin, and then sprinkle with sesameseeds. 6. Bake for 20 minutes. Leaving the pan in the center of the oven, switch the oven to broil, and broil the muffins until the tops are browned for 7 to 10 minutes or more. 7. Let it cool in the pan for 20 minutesbefore removing. Serve warm or at roomtemperature. Make ahead tip: Refrigerate for up to 3 days or freeze airtight for up to 3 months; reheat in a toaster oven. Equipment: Muffin tin with 12 (½-cup) cups. 14
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  Ingredients you’llneed… For TheStewed Apples • 2 cups sliced apples (unpeeled) • 1 tablespoonbrown sugar • 2 small sticks of cinnamon • 1/2 teaspoon lemon juice For TheMuesli • 1/4 cup quick cooking rolled oats • 1 tablespoon wheat bran • 2 tablespoon chopped walnuts • 1 tablespoon chopped almonds • 2 tablespoon raisins • 1/4 teaspoon cinnamon powder • A few drops of vanilla essence How to make it… For the stewed apples 1. Combine ½ cup of water, brown sugar, cinnamon sticks and lemon juice in a broad non-stick pan, mix well and cook on a medium flame for 30 seconds or till the brown sugar dissolves completely. 2. Add the apples, mix well and cook on a medium flame for 7 to 8 minutes or till the apples turn soft. 3. Discard the cinnamon and keep aside to cool slightly. For the Muesli 1. Combine all the ingredients in a broad non-stickpan and lightly roast them on a slow flame for 2 minutes. Keep aside to coolslightly. 2. Transfer the mixture into a bowl and keep aside to cool slightly. How toproceed? 1. Grease a baking dish lightly using low-fat butter. 2. Spread the stewed apples at the base of a bakingdish and spread the muesli evenly over it. 3. Bake in a pre-heated oven at 200°c (400°f) for 10 minutes or till the muesli turns golden brown in color. 4. ServeImmediately. APPLECRUMBLE 15
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  Ingredients you’llneed… • 3/4cup coconut milk • 1 tablespoon chia seeds • 1 tablespoon falooda seeds • 5sweet lime slices • 4 kiwi slices • 1/4 cup chopped green grapes For The Topping • 2 tablespoon peanut butter, refer handy tip How to make it… 1. Combine the coconut milk, chia seeds and falooda seeds in a bowl and mix well. 2. Cover the bowl with a cling wrap and keep in the refrigerator for 8hours. 3. Once set, arrange the sweet lime slices, kiwi slices and grapes on top. 4. Finally, pipe out some peanut butter evenly over it. 5. Serve immediately.Handy tip: Peanut butter is mixed with little water to make a consistency little thin, so it is easy to pipe out. COCONUTCHIAPUDDING 16