Healthy Snack, Salad and Soup Recipes

HIGH PROTEIN SPROUTS CUTLET WITH AVOCADO GARLIC SAUCE Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 1/3 cup Sprouted mung bean 1/3 cup Sprouted black chana 1/3 Green peas – frozen or fresh 50 g Paneer or tofu Handful of chopped coriander leaves 1 tsp chopped green chilli 1 tsp chopped garlic 1 tsp chilli powder 1 tsp Chaat masala Salt to taste For the avocado sauce Half a ripe avocado 1 tsp chopped garlic 1 tsp olive oil Juice of half a lime Salt to taste 1 tsp Nutritional yeast (optional) Method Method: For the cutlets – Mix together equal parts of sprouted green mung, sprouted black chana and green peas (I used half a cup each). Steam or microwave for 5 minutes. 3. Crumble in half a block of paneer (or tofu), and steam for another 30 seconds. Blitz in the mixie to form a coarse mixture. Mix with a handful of chopped coriander, a teaspoon of chopped green chilli, a teaspoon of chopped garlic, chilli powder, Chaat masala and salt. Shape into patties and shallow fry with very little oil (or use the air-fryer). For the Avocado Sauce – Blend half an avocado, a tablespoon of garlic, a tablespoon of olive oil and some salt to form a smooth sauce. Squeeze on some lemon juice and you’re all set!

GREEN GODDESS SALAD Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients Ingredients for Dressing 1 cup of spinach leaves 1/2 cup basil leaves 1/4 cup of toasted nuts (I used hazelnuts, but please feel free to use almonds or cashew nuts) LOTS of garlic ( I used like 10 cloves because garlic is LIFE, but it’s completely up to you) 2 tsp Nutritional Yeast (You can replace this with cheese if you like, but then it won’t be vegan anymore) Juice of half a lime Salt to taste 2-3 green chillies (optional) 3 tsp olive oil 2 tsp hot water (to help emulsify) 4-5 ice cubes (to help retain the beautiful green colour of the leaves) Method Method: Blend all ingredients together and the dressing is ready! Pour over 2 cups of shredded cabbage and chopped cucumber. Add a handful of chopped toasted nuts and a sprinkling of seeds (pumpkin, sunflower, flax etc). DIG IN!

DESI CHICKPEA SALAD ON GHEE TOAST Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Method Method: Pressure cook 1 cup soaked, dried chickpeas with 3-4 garlic cloves and salt for 4 whistles. Mash this up a bit. .Add in half a cup of chopped onion and chopped tomatoes, and 2-3 chopped green chilli. Mix in 2 tsp of vegan mayo mixed with 1/2 tsp chilli powder. Take 2-3 tbsp of this mixture and blend to a corse paste. Add it back into the main mixture. Finish with a sprinkle of salt, chilli powder and 1 tsp chilli powder. Spread this on hot multigrain bread, toasted in desi ghee. Sprinkle with some seed trail mix (sunflower seeds, pumpkin seeds, flax seeds, sesame seeds etc) just before eating. You can also serve this as a dip with some healthy baked crackers like ragi chips, beetroot chips etc. ENJOY! ❤️❤️❤️

THAI MANGO AND COCONUT SALAD Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients For the Salad 1 cup diced ripe Mango 1/2 cup diced red bell pepper 1/2 cup diced cucumber 1/4 cup diced tender coconut flesh/Malai (try to get the thick one) 1/4 cup cubed avocado 1/4 cup diced onion For Salad Dressing 1 tsp chopped chilli 1 tsp chopped coriander 2 tsp ripe mango pulp 1 tsp vegan fish sauce (or light soy sauce) 3 tsp tender coconut water 3 tsp thick coconut milk Juice of 1/2 a lemon Salt and sugar to taste For garnish 7-8 pistachio, slivered 1/4 cup of pomegranate seeds 2 tsp of assorted seeds (pumpkin, sunflower, flax and sesame) 2 tsp chopped coriander (optional) Method Method: Place all the veggies and fruits into a bowl or a deep plate. Mix together all ingredients for the salad dressing. . Add the garnish and dressing just before serving. You can enjoy it just as it, or as a salsa with baked ragi or veg chips.

SWEET CORN, SPINACH AND PANEER CUTLETS Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients For Cutlets 1/2 cup sweet corn 50 grams paneer (replace with tofu for vegan option) 2 tsp spinach leaves, cut into thin strips (chiffonade) 2 tsp Jowar/Oat/Almond Flour 1 tsp coriander leaves, chopped 1/2 tsp chopped chilli 1 tsp garlic powder Salt to taste 1 tsp olive oil for pan frying For Yoghurt sauce 3 tsp yoghurt (replace with peanut/coconut curd for vegan option) 1 tsp coconut milk 1/2 tsp chopped chilli 1 tsp chopped coriander 1/2 tsp garlic powder Salt to taste Method Method: For Cutlets Steam or microwave the sweet corn and paneer for 1 minute on high Mix all ingredients together well and form rough patties. Add more flour if necessary. Pan fry or air fry in olive oil. For Yoghurt Sauce Simply mix all ingredients together and pour over the cutlets!

HEALTHY VEGGIE GALAOUTI KEBABS Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 1/2 cup black chana, soaked overnight and pressure cooked for 4 whistles (Mine was also tempered with mustard seeds and shallots, but not necessary) 1 small sweet potato, peeled and cut into chunks 1 small carrot, peeled and cut into chunks 4-5 cloves of garlic 2- 3 cashew nuts (preferable roasted) 1/2 tsp chopped chilli 1 tsp chopped coriander 3 tsp shredded spinach leaves Juice of half a lime 1/2 tsp Chaat masala 1/2 tsp red chilli powder 2 tsp Jowar/oat flour Salt to taste 1 tsp olive oil 1 tsp ghee Seed trail mix (pumpkin seeds, sunflower seeds, sesame seeds, flax seeds) to garnish Method Method: Steam or bake the sweet potato, carrot and garlic with some salt and olive oil until soft ( I baked it for 20 minutes at 200 C). Once this cools, blend to an almost fine paste with the cooked chickpeas and a little water. Mix all the spices, chilli and leaves into this. Add the jowar or oat flour at the end- just to make it a little thicker. You don’t need to shape this into kebabs now. Brush ghee on a hot non stick pan. Drop spoonfuls of the mixture onto the pan. Grease the spatula with some hot ghee from the pan and press down the spoonfuls of mixture. You can shape the mix using the spatula very easily. Cook for a few minutes until the base browns. Flip over gently – the kebab is super soft so it can break easily. Once both sides have browned, serve the kebabs up. Garnish with seeds and serve with your favourite Chutney- or with nothing, just like I did! 🤤

GREEN LENTIL HUMMUS ON PANEER TOAST This High Protein Green Lentil Hummus on Toast is life changing. I never believed that we could (or should) make hummus without chickpeas, but I absolutely changed my mind. You can serve this as a dip with some veggies or crackers, or serve it on toast or paneer/tofu “toast” for some extra protein. SO GOOD and SO EASY. Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients Hummus- 30 Grams Green lentils (Green Mung dal), pressure cooked with water and salt for 3 whistles 3 garlic cloves 2 Slit green chillies 1 tsp Peanut Butter 1 tsp Thick coconut milk Juice of half a lime 1 tsp olive oil 1 tsp warm water Salt to taste To Serve 50 grams Paneer/Firm tofu, sliced thinly into Long slices 1/2 tsp olive oil 1 tbsp Dried berries (I used cranberries and blueberries) – sliced 1 tsp black and white sesame seeds and a few pumpkin seeds 1 tbsp honey Mixed with a pinch of chilli powder or infused with a Slit green chilli Method Method: Blend all ingredients for hummus Into a fine mixture. Pan fry the paneer slices in olive oil until super crispy and brown. Smear the hummus on the paneer Toasts, top with berries and some hot honey.

PUMPKIN SPICE BLACK CHICKPEA HUMMUS Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients Hummus 30 grams pressure cooked black/white chickpeas 30 grams pumpkin (I roasted it for 30 minutes at 200 C with 3 cloves of garlic, 1 tsp olive oil and some salt) 2 tsp peanut butter Salt to taste 1 tbsp Naagin hot sauce 1 tsp warm water To Serve Hot honey – mix together a teaspoon of honey with 1/2 tsp of Naagin Pumpkin Spice 5 grams of feta cheese, crumbled (can replace with paneer or tofu) A small sprinkle of pumpkin seeds 2 slices of healthy bread, toasted in ghee (I used Seeded Wholewheat Sourdough). Method Method: Simply blend together all the ingredients in a blender until smooth. I kept it a little chunky. Spread the hummus on toast, top with honey, feta and pumpkin seeds.

ASIAN STYLE PANEER SALAD Sweet and Spicy Asian Style Paneer and Walnut Salad. Save this for when you’re hard pressed to find time! This is honestly one of the easiest dishes I’ve ever made. It’s pretty filling and tastes SO GOOD! Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 50 grams paneer or tofu , steamed/boiled and crumbled 1/3 cup shredded cabbage/lettuce 5-6 walnuts chopped (can use roasted/plain) 1 tsp seed trail mix (pumpkin seeds, sunflower seeds, flax seeds, sesame seeds) Salad dressing 1 tsp minced garlic 1/2 tsp soy sauce 1/2 tsp vegetarian oyster sauce 1/2 tsp white vinegar 1/2 tsp honey/pinch of stevia 1 tsp chilli flakes (I used gochuhgaru- not spicy at all) 1/2 tsp chilli powder 1/2 tsp black pepper powder 1 tsp sesame oil + 1 tsp cooking olive oil – heated till smoky 3-4 tsp warm water/veg stock Salt to taste Method Method: Mix together all ingredients of salad dressing except the oil and water. Add in the hot oil and water at the end and mix well. . In a bowl, add the paneer, walnut and cabbage Pour over the dressing and garnish with seed trail mix.

ASIAN STYLE PANEER SALAD Sweet and Spicy Asian Style Paneer and Walnut Salad. Save this for when you’re hard pressed to find time! This is honestly one of the easiest dishes I’ve ever made. It’s pretty filling and tastes SO GOOD! Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 50 grams paneer or tofu , steamed/boiled and crumbled 1/3 cup shredded cabbage/lettuce 5-6 walnuts chopped (can use roasted/plain) 1 tsp seed trail mix (pumpkin seeds, sunflower seeds, flax seeds, sesame seeds) Salad dressing 1 tsp minced garlic 1/2 tsp soy sauce 1/2 tsp vegetarian oyster sauce 1/2 tsp white vinegar 1/2 tsp honey/pinch of stevia 1 tsp chilli flakes (I used gochuhgaru- not spicy at all) 1/2 tsp chilli powder 1/2 tsp black pepper powder 1 tsp sesame oil + 1 tsp cooking olive oil – heated till smoky 3-4 tsp warm water/veg stock Salt to taste Method Method: Mix together all ingredients of salad dressing except the oil and water. Add in the hot oil and water at the end and mix well. . In a bowl, add the paneer, walnut and cabbage Pour over the dressing and garnish with seed trail mix.