You can't control everything in life but you can control what you can put in your body. Eat better, be healthy with these simple and easy to make recipes.

1. EATBETTER.BE HEALTHY!
Fifteenrecipestogetyouinshape.

2. Index
1. Strawberry chicken salad 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

3. Ingredients you’llneed…
• 4 medium 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

4. 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

5. 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

6. Ingredients you’llneed…
• 1 cup 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
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7. Note:
1) Thyme: It is 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

8. 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

9. VEGGIES IN HOTGARLICSAUCE
How to 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

10. BAJRA ALOOROTIS
Ingredients you’ll need…
• 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

11. CHICKPEASOUP
Ingredients you’llneed…
• 1 tablespoon 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

12. 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

13. RED BEANSTEW
Ingredients you’ll need…
• 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

14. Ingredients you’llneed…
• 2 cups 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

15. SAVORY SUMMER SQUASH MUFFINS (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

16. Ingredients you’llneed…
For The Stewed 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

17. Ingredients you’llneed…
• 3/4 cup 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