Stepathlon's Healthy recipes ebook


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Stepathlon's healthy recipes book is a compilation of quick and healthy recipes shared by health food lovers. The book shares short and easy recipes for busy individuals who hardly have time to cook an elaborate lunch or dinner but still wish to maintain a healthy diet.
All recipes were shared with Stepathlon Lifestyle by users during a health recipe contest held across Stepathlon's Facebook page, Twitter profile & the community site.

Published in: Health & Medicine
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Stepathlon's Healthy recipes ebook

  1. 1. Stepathlon’sHealthyRecipes
  2. 2. ContentsBreakfast & Snacks...................01Main Meals.................................07Salads...........................................14Desserts.......................................19
  3. 3. Breakfast & Snacks
  4. 4. Double Delight Sharmistha Sahoo HomemadeIngredients MuesliOatsMilk Preparation:Chopped nutsApples Soak oats in milk overnight.Raisins or dried cranberry The next morning add aCinnamon 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. 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 tastePreparation:Finely chop cabbage, onion, tomato, green chillies, fenungreek leaves and coriander. Heat thepan on a low flame and put some oil into the pan. Add onions and green chillies and fry untillight brown. Then add cabbage, green peas and fry well. Add turmeric powder, red chilli powderand salt. Mix well. Add fenugreek leaves and tomato, mix well. Crack the eggs into a bowl andwhisk 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. 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 tastePreparation:Heat oil in pan and add mustard seeds. When they crackle, add green chilies, red chilies andcurry leaves and sauté for 1 minute. Then add chopped onions and sauté until the onions becomegolden brown. Add oats and again sauté for 2-3 minutes. Add boiled water, vegetables and saltand allow it to cook until the water evaporates. Add sugar and lemon juice and mix. Add butterand 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. 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 essencePreparation:Preheat oven to 175°C. Line a 13×9 inch tray with foil and grease with oil. In a large bowl, mix allthe dry ingredients, in a small bowl mix the remaining liquid ingredients. Mix both the dry andliquid ingredients and press the mixture evenly into the prepared tray. Bake in oven for 20-25minutes or until the edges are golden brown. Cool and transfer on a wire rack. Cut into bars andwrap them individually.
  8. 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 icePreparation:Mix pineapple squash and water. Put the chopped fruits in the glass and add the pineapplesquash and lime juice. Add some crushed ice in it.Serve immediately.
  9. 9. Green Shots of CucumberWith 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 garnishingTo prepare snacksPeel and cut each cucumber into 2 parts vertically. Scoop out the centre of each piece using ascooper/knife. Keep aside. Heat oil in a pan, add green chili paste and peas. After 5 minutes addpaneer and yoghurt. Mix well and cook for another 5 minutes until light golden. Now add pepperpowder, chat masala, mint leave and salt. Mix Well and divide into equal portions. Stuff eachcucumber slice with a portion of the prepared mixture.Cut each slice into 3 equal portions andgarnish with mint leaves . Serve with a smile.To prepare mocktailPlace the cucumber and mango pulp into a blender, cover and blend until smooth. Add sugarsyrup, lemon juice, jaljeera powder and salt. Pour into glasses with ice cubes and serve.
  10. 10. MainMeals
  11. 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 tastePreparationHeat 2 tbsps oil in a flat pan, place the thinly coated baby corn pieces next to one another andshallow fry till brown. Flip over and let it brown the other side. Remove and keep aside. Heat aheavy bottomed vessel, pour in the left over shallow fried oil, add the chopped ginger and garlicand saute on high flame for about 30 seconds. Add the chopped spring onion whites andquartered onions and saute for a further 2-3 minutes. Add sliced capsicum and stir fry on highflame 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 adjustsalt if necessary. Add the corn flour water and combine on high flame, tossing the contents, for 3minutes. You will find that it becomes thick due to the corn flour. Add the chopped spring oniongreens and combine. Garnish with more spring onion greens.
  12. 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 eavesPreparation:Mix multi grain flour and curd and keep aside for 1 hour. Add lauki, paste, haldi, salt, sugar anda little water to make a thick batter. Add fruit salt. Mould with your hands. than bake for 15 to 17minutes. When golden brown, remove from oven and mould. In a heated pan, add oil, mustardseeds, til seed, hing, curry leaves, dry red chilli and methi leaves. Cut the muffins and add themto pan. Mix well and sprinkle coriander leaves.
  13. 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 masalaPreparationWash 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 rollagain. Cut into equal sized round pieces. Grill for 5 minutes. Sprinkle chat masala on top andserve.
  14. 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 capsicumsPreparation: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 for2 minutes until mixture is thick. Turn off the gas and remove from heat. Take red peppers and cutit 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. 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 fryingPreparation:Take a bowl and add sooji, curd, salt, black pepper, red chili powder, green chillies and corianderleaves. 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 tablespoonsof oil. Place some of the batter on the tawa and spread it evenly. Cook one side for about 2-3minutes and then turn it over and cook for another 2-3 minutes. It is then ready to serve.
  16. 16. Instant Stuffed Idlis -Nisha DhingraIngredients Preparation: 2 cup sooji1 cup dahi Make a batter with sooji,dahi and warm water. AddWarm water freshly chopped onions, tomatoes and boiled peasChopped onions,tomatoes to the batter. You can add any other vegetable ofBoiled peas your choice. Add green chilly. Finally add salt to tasteGreen chilliesA 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. 17. Quick MealsKhichdiPut rice in cooker, add haldi ,1 cup moong and then boil it. -Jayesh.BhatiaCucumber YoghurtChop cucumber and onion and to yoghurt. Stir and serve. -Jayesh.BhatiaPaneer steakMarinate paneer steak in all greens that have been groundtogether. Grill on both sides chermoula style -Papple (Caramel Wings)
  18. 18. Salads
  19. 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 tastePreparation:Chop cucumber, beetroot, carrot and tomato into fine small pieces. Finely cut green garlic shallotand green coriander leaves. Take a large bowl and mix all vegetables. Add cumin powder, blackpepper powder, salt and lemon juice. Mix well. Put the salad onto a plate and decorate with theslices of cucumber, carrot, beetroot and lemon.‘This is a very healthy oil free salad which makes is suitable for all age groups.’
  20. 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 tastePreparation:Soak moon dal, matki dal and chana dal over night in water. The next day drain the water andwrap 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 masalaand salt. Arrange on a plate. For decoration you can also cut a small tomato and stuff it with thesalad and some chopped capsicum.
  21. 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 oilPreparation: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 thewater and loosely wrap the beans with the muslin cloth. Store the soaked beans in a warm darkplace. 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 theheat. Cover the pan for about three to four minutes, drain any liquid. Let the sprouts cool to roomtemperature and add the dressing. In a serving dish make arrange tomatoes, cucumber andoranges. 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. 22. Desserts
  23. 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 dishPreparation:Cut the top of the apples off (like a cap) and set it aside. Core the apples and remove the seedsfrom the centre. Try not to pierce through the flesh whilst doing so. In a small bowl, chop the figsand combine them with walnuts and cinnamon. Put the apples on an lightly greasedmicrowaveable glass bowl and stand them up straight on an oiled microwaveable glass bowl andstuff the centre with the fig mixture. Put in as much of the filling as possible. Make a clean, skindeep horizontal slash around the apple, to stop the skin from wrinkling under the heat. Nowplace 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 curddressing, whisk the hung curd with a bit of cinnamon, salt and honey, until you get a creamytexture. As an option, you can also add some roasted walnuts to the dressing for additionalcrunch. Serve the dressing on the side with the baked apples.‘As promised, a fresh, simple and rustic express-dessert. Cheers!!’
  24. 24. Oat Ladoos -Geetha Sridhar Preparation:Ingredients Roast oats and sesame seeds in a pan stirring continuously. Allow to cool. Roast ground nuts in2 cups oatsSesame seeds a pan stirring continuously until roasted. Allow toGround nuts cool. Mix together the oats, sesame seeds and1 cup milk ground nuts and blend into a fine powder in aChopped cashew nuts, mixer. Add a few drops of milk, if necessary, toalmonds combine the ingredients and to form a soft dough½ 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. 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 choppedPreparation:Put dates into a heated pan, and stir for 10-12 minutes on heat until they become soft. Then addroasted 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 dateand crunchiness of oats and dry fruits.
  26. 26. Drinks
  27. 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 garnishPreparation: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. 28. Refreshing DrinksPineapple and Ingredients ½ cup roasted andOatmeal Smoothie soaked oats ½ cup of curd / yoghurt 5 slices of pineapplePreparation: 4 tsp honey Handful of almondsPour all the ingredients in a blender and add some Crushed Icecrushed 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. 29. Refreshing DrinksSaba 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. EnjoyHomemade Fruit IngredientsMocktail Freshly Squeezed juices ofPreparation: CucumbersTake some cucumber-pudina juice and add it to a Pudina Orangesmixture of orange, grape and pomegranate juice. GrapeShake the mixture well and add ice if desired. Have a Pomegranateglass in the morning and post-workout.. This tasty drink Ice (optional)will not only refresh you, but also keep you energizedand healthy.Remember to avoid salt and sugar though. You can alsoadd a few other juices if you wish to, though this is oneof my favourite conbinations. Saba Rehan