Ingredients

• 300 grams Tofu , crumbled
• 1 Onion , chopped
• 1 Red Bell pepper (Capsicum)
• 1 Tomato , chopped
• 1 Green Chilli , chopped
• 1 teaspoon Cumin seeds (Jeera)
• 2 teaspoon Red Chilli powder
• 1 teaspoon Black pepper powder
• 1 teaspoon Turmeric powder (Haldi)
• 4 sprig Coriander (Dhania) Leaves , chopped
• Salt , to taste
• Oil

Procedure

• To begin making the Tofu Bhurji Recipe, firstly crumble the tofu and keep it aside.
• Heat a tablespoon of butter in a heavy bottomed pan; add the cumin seeds, onion, capsicum, green chillies and ginger. Saute the onions and capsicum on low to medium heat until they are soft and tender.
• Once the onions and capsicum are soft, add the tomatoes, turmeric powder, red chilli powder and give it a good stir.
• Finally, stir in the crumbled tofu and salt to taste. Stir well, check the salt and spice levels and adjust to suit your taste.

Ingredients

• 2 eggs
• 1 cup milk (1 cup = 250ml)
• 1 cup whole grain flour (1 cup = 125g)
• 2 tsp olive oil
• 16 oz spinach (frozen) (17oz = 500g)
• 4 oz low fat feta cheese (use regular if you prefer)(4 oz = 120g)
• Salt to taste

For the spinach filling:

• Get a pot, and heat up the spinach on low to medium heat. Stir occasionally to defrost it quickly. Add some salt to taste? 

For the pancakes:

• In a bowl mix the flour, eggs and milk together, ideally with a hand blender. Make sure there aren’t any lumps. The batter should be liquidy, so if it is still too “doughy” add some more milk.
• Add some olive oil to a pan and then pour in the pancake mix. Fry for 3-4 minutes on each side. You’ll get the hang of it quickly

Assembling

• Lay the ready pancake on a plate.
• Once the spinach is properly heated pour it on one half of a pancake. Layer some feta slices on top and fold the pancake.

Ingredients

• 1 banana
• ¾ cup porridge oats
• 1 tsp instant coffee
• ¼ tsp salt
• 1 tsp honey
• ½ tsp cacao powder
• 1 cup water
• ¼ cup walnuts
• 1 cup milk, added when serving (could be soy, almond, rice, whatever you like – just keep it gluten-free if needed)
• peel then squash the banana.
• Put the oats, coffee powder, cacao powder, salt, walnuts and banana in a pan on medium heat.
• Add the cup of water.
• Let it simmer until it takes on a thick texture.
• Chuck into a bowl, add the milk and honey.
• Eat.
• Or plan ahead and prepare overnight oats.

Ingredients

• 100 grams Chicken breasts
• 4 cloves Garlic , crushed
• 1 inch Ginger , crushed
• 1 sprig Coriander (Dhania) Leaves
• 1 teaspoon Whole Black Peppercorns , crushed
• 2 teaspoon Corn flour
• 1 Whole Egg
• 1/2 cup Sweet corn , kernels
• 2 sprig Spring Onion Greens , chopped
• Salt , to taste

Instructions

• To begin making the  Chicken Sweet Corn Soup recipe, heat a sauce pan with 2 cups of water, chicken breast, cloves, ginger and coriander and leave it boil.
• Boil for about 15 minutes. Skim out the foam on top and drain the stock into another sauce pan keep it on low flame.
• Take out the boiled chicken and start shredding them.
• Add corn kernels, spring onions, corn flour and shredded chicken in the stock and keep stirring.
• Stir until the soup thickens little, in a small bowl whisk in the egg and when the soup starts to boil, slowly add the whisked egg.
• You will notice that it will slowly form like satin ribbons.
• Check for salt and pepper and serve hot. 

Ingredients

• 2 tbsp guacamole
• 2 tsp jalapeno, chopped
• 1/3 cup mix greens
• 1 wheat tortilla (warm)
• 2 tbsp brown rice
• 1 tbsp corn
• 1 tbsp refried beans
• 1 tbsp onion
• 1 tsp cilantro
• 1 portion roughly chopped paneer, grilled
• 1 tsp cilantro
• 1 tbsp mango puree
• 1/2 tsp chipotle sauce
• 2 tbsp tomato
• 1/2 tsp cilantro
• 1 tsp lemon
• Salt

Instructions

• Place the warm wheat tortilla flat.
• Fill it with guacamole, jalapeno and mixed greens.
• Mix and place the brown rice along with corn, refried beans, onion and cilantro.
• Now mix and place roughly chopped grilled paneer and cilantro.
• Top it with a mix off mano puree, chipotle sauce, tomato , cilantro, lemon and salt.

Nidhi Kaku
Clinical Nutritionist, Registered Dietician,
Certified Diabetes Educator, Yoga Therapist,
Certified Black roll Trainer, Naturotherapist
Founder of Vrriksh- The Holistic Healing Hub
https://www.vrriksh.com

Fabulous falafel salad with fake tahini sauce

Ingredients

• 6.5 oz Falafel (Falafel from falafel mix, approx. 180g/6.5 oz)
• ½ cucumber
• ½ red onion
• 8 cherry tomatoes
• 2 carrot
• 2 tbsp olive oil

Fake “Tahini Dressing”

• 2 tbsp peanut butter
• 2 tbsp lemon juice
• 1 tsp maple syrup
• ½ tsp salt
• ? cup water (warm) (1/5 cup = 50ml)

Instructions

Prepare the falafel according to package instructions. When cooking, don’t bash them about in the pan toooo much as they tend to fall apart. Rather turn and cook slowly on each side.

For the salad – chop the cucumber thinly, dice the red onion and halve or quarter the tomatoes. Grate the carrots and mix it all together.

For the sauce – mix all the ingredients together in a bowl really well (with a fork or whisk is best).

Serve the salad in a bowl, add the falafel and drizzle with sauce. Done!

Vegetable Salad With Nuts

Ingredients

• medium sized carrots
• 2 medium sized cucumber
• 1 small tender white indian radish
• 1 large tomato
• 2 to 3 spring onions
• 1 or 2 tablespoon pumpkin seeds
• 1 tablespoon roasted sunflower seeds
• ½ tablespoon sesame seeds
• 1 tablespoon chopped cashews or whole cashews
• 1 tablespoon chopped almonds , optional
• 1 tablespoon chopped pistachois
• 1 tablespoon walnuts
•  ½ or 1 tablespoon extra virgin olive oil
• ½ or 1 teaspoon lemon juice
• 3 to 4 fresh italian basil, chopped
• herbes de provence as required
• 1 teaspoon celery, finely chopped
• salt as required
• pepper as required

Instructions

• Firstly rinse all the veggies. Peel and chop the carrots, radish and cucumber.
• Chop the tomatoes. Finely chop the spring onions. Take all the veggies in a bowl.
• Heat a pan and dry roast all the seeds and nuts till crisp and lightly browned. Keep aside.
• In a small bowl, whisk all the ingredients well for the dressing. Pour the dressing in the bowl containing vegetables.
• Toss well so that the veggies are coated with the dressing. Sprinkle the roasted seeds and dry fruits.

Avocado Salad

• 2 avocados - peeled, pitted and diced
• 1 sweet onion, chopped
• 1 green bell pepper, chopped
• 1 large ripe tomato, chopped
• ¼ cup chopped fresh cilantro
• ½ lime, juiced
• salt and pepper to taste

Instructions

In a medium bowl, combine avocados, onion, bell pepper, tomato, cilantro and lime juice. Gently toss until evenly coated. Season with salt and pepper.

Healthy Mung Bean Sprouts Salad

Ingredients

• 100g (½ cup) dried green mung beans
• 1 red pepper
• 1 tomato
• 1 avocado
• ¼ cucumber
• 5 spring onions
• 5ml (1 tsp) sea salt
• 2.5ml (½ tsp) black pepper
• 2.5ml (½ tsp) ground cumin
• Pinch of red chilli powder
• Juice of ½ lime

Instructions

• in a large bowl, soak the mung beans in water for at least 6 hours or overnight. The water should be about 2.5cm (1in) above the beans.
• When soaked, drain the water, place the mung beans in a steamer and steam for 30 minutes until soft.
• While the mung beans are steaming, chop the rest of the salad ingredients into small cubes and place in a serving dish.
• In order to make the salad dressing, mix the salt, pepper, cumin, chilli and lime in a small bowl.
• Remove the mung beans from the steamer, leave to cool and then add to the chopped salad.
• Add the dressing, toss to combine, and enjoy straight away.

Masala Doodh

Nidhi Kaku
Clinical Nutritionist, Registered Dietician,
Certified Diabetes Educator, Yoga Therapist,
Certified Black roll Trainer, Naturotherapist
Founder of Vrriksh- The Holistic Healing Hub
https://www.vrriksh.com

High protein shake

Nidhi Kaku
Clinical Nutritionist, Registered Dietician,
Certified Diabetes Educator, Yoga Therapist,
Certified Black roll Trainer, Naturotherapist
Founder of Vrriksh- The Holistic Healing Hub
https://www.vrriksh.com