Healthy Lunch and Dinner Recipes

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! 🤤

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! 🤤

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! 🤤

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! 🤤

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! 🤤

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! 🤤

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! 🤤

LOADED PRAWN AND VEG PULAO Ingredients (makes 1 large/2 medium servings) Ingredients Half cup oats 1 scoop of Vegan Chocolate Protein Powder (I used @boldfit_official ) 1 tsp baking powder 2 small ripe bananas 2-3 tsp peanut butter 1 tbsp Cocoa Powder 1 Cup Unsweetened Almond Milk – I used Chocolate Almond Milk for extra chocolatiness 3 tbsp olive oil A pinch of stevia/monk fruit sweetener A drop of vanilla essence (optional) Method Method: Blend all ingredients into a fine batter. Bake In preheated oven at 180 C for dinner for 20-25 minutes until done. Dust with cocoa powder and serve!

LOADED PRAWN AND VEG PULAO Ingredients (makes 1 large/2 medium servings) Ingredients Half cup oats 1 scoop of Vegan Chocolate Protein Powder (I used @boldfit_official ) 1 tsp baking powder 2 small ripe bananas 2-3 tsp peanut butter 1 tbsp Cocoa Powder 1 Cup Unsweetened Almond Milk – I used Chocolate Almond Milk for extra chocolatiness 3 tbsp olive oil A pinch of stevia/monk fruit sweetener A drop of vanilla essence (optional) Method Method: Blend all ingredients into a fine batter. Bake In preheated oven at 180 C for dinner for 20-25 minutes until done. Dust with cocoa powder and serve!

WHOLEWHEAT PARATHAS Ingredients (makes 6-7 parathas) Ingredients 1.5 Cups Whole-wheat atta 1 tbsp Ghee Water as required Oil for brushing Method Method: Simply mix together all the ingredients in a bowl to form a soft dough. Cover with a lid or damp cloth and rest for 10 minutes. Make a medium sized ball of dough, roll it out and brush a little oil (like less than 1/2 tsp) Fold in layers and roll it as shown in the video. Flatten it out gently with your palm or carefully with a rolling pan. Cook on a hot tawa until crispy and flaky on the outside. Serve with your favourite curry or brushed with a little more ghee and sprinkled with some coconut sugar! ❤️