Healthy Lunch and Dinner Recipes

PAD KRAPOW 292 Kcal with 30 g of Protein Ingredients (makes 1 large/2 medium servings) Ingredients (serves 2) 250 grams minced chicken breast/crumbled paneer or tofu/cooked soya granules/vegan minced meat 4-5 garlic cloves 3-4 fresh chillies (ideally Bird’s eye chillies but any spicy chilli will do) 1 tbsp olive oil 1.5 tsp soy sauce 1 tsp oyster sauce (veg option – oyster sauce made from mushrooms) 1 tsp fish sauce (this is optional but you CAN get vegan fish sauce, it’s available on Amazon) Handful of fresh basil leaves Salt to taste Method Method: Crush the garlic and chilli into a coarse paste. Sauté this in hot olive oil, and add in the minced meat/veg. Cook it for a few minutes and add in the sauces and salt. Cover and cook for some time until the protein is fully cooked. Finally add the basil leaves, mix well and cook for 2-3 minutes. Serve hot with a katori of steamed rice and a fried egg for some extra protein! (PS – the calories mentioned are for one serving of this dish without the rice and egg)

VEGAN HIGH PROTEIN SPRING ROLLS 340 Kcal with 23 g Protein per serving Ingredients (makes 1 large/2 medium servings) Ingredients (makes 3 rolls – 1 serving ) 1.5 tsp olive oil 4-5 shallots / 1 onion finely chopped 6-7 garlic finely chopped 3-4 red chilli (fresh or dry – both work) finely chopped 1.5 cups assorted sliced veg (I used red and yellow bell pepper, mushroom, baby corn, snow peas, but you can use anything you have – carrot, cabbage, beans, peas etc) Handful of spinach leaves 50 grams green mung bean sprouts 75 grams thinly sliced tofu (paneer also works) Salt, pepper and soy sauce to taste 3 rice paper (I used @realthaiindia ) Optional – edible flowers For the dipping sauce, mix together equal parts 1.5 tbsp Schezwan Chutney, 1 tbsp peanut butter, a little honey and some warm water Method Method: Sauté garlic, shallots, chilli in olive oil till golden. Add the veg and sauté on high heat until half cooked. Next add the spinach, sprouts and tofu and mix well for a few minutes. Season with salt, pepper and soy sauce and set aside. Dip the rice paper in cold water for a few seconds, lay it out in a flat surface for 15 seconds. Place some filling in the centre (along with a few edible flowers – totally optional) and wrap it up completely. Serve it immediately/ refrigerated along with the spicy sauce!

VEGAN HIGH PROTEIN SPRING ROLLS 340 Kcal with 23 g Protein per serving Ingredients (makes 1 large/2 medium servings) Ingredients (makes 3 rolls – 1 serving ) 1.5 tsp olive oil 4-5 shallots / 1 onion finely chopped 6-7 garlic finely chopped 3-4 red chilli (fresh or dry – both work) finely chopped 1.5 cups assorted sliced veg (I used red and yellow bell pepper, mushroom, baby corn, snow peas, but you can use anything you have – carrot, cabbage, beans, peas etc) Handful of spinach leaves 50 grams green mung bean sprouts 75 grams thinly sliced tofu (paneer also works) Salt, pepper and soy sauce to taste 3 rice paper (I used @realthaiindia ) Optional – edible flowers For the dipping sauce, mix together equal parts 1.5 tbsp Schezwan Chutney, 1 tbsp peanut butter, a little honey and some warm water Method Method: Sauté garlic, shallots, chilli in olive oil till golden. Add the veg and sauté on high heat until half cooked. Next add the spinach, sprouts and tofu and mix well for a few minutes. Season with salt, pepper and soy sauce and set aside. Dip the rice paper in cold water for a few seconds, lay it out in a flat surface for 15 seconds. Place some filling in the centre (along with a few edible flowers – totally optional) and wrap it up completely. Serve it immediately/ refrigerated along with the spicy sauce!

VEGAN HIGH PROTEIN SPRING ROLLS 340 Kcal with 23 g Protein per serving Ingredients (makes 1 large/2 medium servings) Ingredients (makes 3 rolls – 1 serving ) 1.5 tsp olive oil 4-5 shallots / 1 onion finely chopped 6-7 garlic finely chopped 3-4 red chilli (fresh or dry – both work) finely chopped 1.5 cups assorted sliced veg (I used red and yellow bell pepper, mushroom, baby corn, snow peas, but you can use anything you have – carrot, cabbage, beans, peas etc) Handful of spinach leaves 50 grams green mung bean sprouts 75 grams thinly sliced tofu (paneer also works) Salt, pepper and soy sauce to taste 3 rice paper (I used @realthaiindia ) Optional – edible flowers For the dipping sauce, mix together equal parts 1.5 tbsp Schezwan Chutney, 1 tbsp peanut butter, a little honey and some warm water Method Method: Sauté garlic, shallots, chilli in olive oil till golden. Add the veg and sauté on high heat until half cooked. Next add the spinach, sprouts and tofu and mix well for a few minutes. Season with salt, pepper and soy sauce and set aside. Dip the rice paper in cold water for a few seconds, lay it out in a flat surface for 15 seconds. Place some filling in the centre (along with a few edible flowers – totally optional) and wrap it up completely. Serve it immediately/ refrigerated along with the spicy sauce!

KOREAN CORN CHEESE RAMYEON 300 Kcal with 30 g of Protein Ingredients (makes 1 large/2 medium servings) Ingredients (serves 1) 1 packet Shirataki noodles, drained and rinsed (I used @urbanplatter.in ) 1 tsp olive oil 1 tsp chopped garlic 1-2 tsp chopped red chilli/chilli flakes 40 grams sweet corn 1 tsp soy sauce Salt and sugar/sweetener to taste For the “cheat cheese” sauce, blend together – 40 grams paneer/tofu 1 tbsp nutritional yeast 3-4 cashew nut 1 tbsp sweet corn kernels 1/2 cup milk of choice Method Method: Sauté garlic and chilli in olive oil. Add in the sweet corn. Season with salt and soy sauce. Add in the cheese sauce. Season with some salt and sugar. Mix in Shirataki noodles and dig in! ❤️

KOREAN CORN CHEESE RAMYEON 300 Kcal with 30 g of Protein Ingredients (makes 1 large/2 medium servings) Ingredients (serves 1) 1 packet Shirataki noodles, drained and rinsed (I used @urbanplatter.in ) 1 tsp olive oil 1 tsp chopped garlic 1-2 tsp chopped red chilli/chilli flakes 40 grams sweet corn 1 tsp soy sauce Salt and sugar/sweetener to taste For the “cheat cheese” sauce, blend together – 40 grams paneer/tofu 1 tbsp nutritional yeast 3-4 cashew nut 1 tbsp sweet corn kernels 1/2 cup milk of choice Method Method: Sauté garlic and chilli in olive oil. Add in the sweet corn. Season with salt and soy sauce. Add in the cheese sauce. Season with some salt and sugar. Mix in Shirataki noodles and dig in! ❤️

KOREAN CORN CHEESE RAMYEON 300 Kcal with 30 g of Protein Ingredients (makes 1 large/2 medium servings) Ingredients (serves 1) 1 packet Shirataki noodles, drained and rinsed (I used @urbanplatter.in ) 1 tsp olive oil 1 tsp chopped garlic 1-2 tsp chopped red chilli/chilli flakes 40 grams sweet corn 1 tsp soy sauce Salt and sugar/sweetener to taste For the “cheat cheese” sauce, blend together – 40 grams paneer/tofu 1 tbsp nutritional yeast 3-4 cashew nut 1 tbsp sweet corn kernels 1/2 cup milk of choice Method Method: Sauté garlic and chilli in olive oil. Add in the sweet corn. Season with salt and soy sauce. Add in the cheese sauce. Season with some salt and sugar. Mix in Shirataki noodles and dig in! ❤️

KOREAN CORN CHEESE RAMYEON 300 Kcal with 30 g of Protein Ingredients (makes 1 large/2 medium servings) Ingredients (serves 1) 1 packet Shirataki noodles, drained and rinsed (I used @urbanplatter.in ) 1 tsp olive oil 1 tsp chopped garlic 1-2 tsp chopped red chilli/chilli flakes 40 grams sweet corn 1 tsp soy sauce Salt and sugar/sweetener to taste For the “cheat cheese” sauce, blend together – 40 grams paneer/tofu 1 tbsp nutritional yeast 3-4 cashew nut 1 tbsp sweet corn kernels 1/2 cup milk of choice Method Method: Sauté garlic and chilli in olive oil. Add in the sweet corn. Season with salt and soy sauce. Add in the cheese sauce. Season with some salt and sugar. Mix in Shirataki noodles and dig in! ❤️

KOREAN CORN CHEESE RAMYEON 300 Kcal with 30 g of Protein Ingredients (makes 1 large/2 medium servings) Ingredients (serves 1) 1 packet Shirataki noodles, drained and rinsed (I used @urbanplatter.in ) 1 tsp olive oil 1 tsp chopped garlic 1-2 tsp chopped red chilli/chilli flakes 40 grams sweet corn 1 tsp soy sauce Salt and sugar/sweetener to taste For the “cheat cheese” sauce, blend together – 40 grams paneer/tofu 1 tbsp nutritional yeast 3-4 cashew nut 1 tbsp sweet corn kernels 1/2 cup milk of choice Method Method: Sauté garlic and chilli in olive oil. Add in the sweet corn. Season with salt and soy sauce. Add in the cheese sauce. Season with some salt and sugar. Mix in Shirataki noodles and dig in! ❤️

TTEOK-BOKKI – SPICY KOREAN RICE CAKES 185 KCal per serving Ingredients (makes 1 large/2 medium servings) Ingredients (makes 2 servings) For the dough – 5 tbsp arrowroot powder 1 tbsp chickpea flour (besan) 1 tbsp cornflour Salt and water as required For the sauce 1 tsp Lite butter 1 tbsp Gochujang (homemade recipe available in feed) 1 tsp soy sauce 1 tsp brown or regular sugar 1/2 cup almond/skim milk 1/2 a stock cube (optional) 1/2 tbsp Greek yoghurt mixed with 1/2 tbsp cream cheese 1 tsp kewpie mayo for garnish (optional) Salt and water as required Method Method: Form the dough with the listed ingredients. Add just enough water to bring it together. Knead the dough, break into small balls and form into cylinders. Be careful of the dough breaking- keep it covered with a wet kitchen towel. Sauté the cylinders in some butter (you can add a tsp of chopped garlic at this stage if you like.) Add the Gochujang, salt, soy sauce, sugar and water and let it come to a simmer. Add the milk, yoghurt , cream cheese and mix gently. Top with kewpie mayo and DIG in! 🤤