Healthy Snack, Salad and Soup Recipes

DESI COWBOY CAVIAR 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 cooked rajma 1/2 Red and yellow bell pepper, diced 1 English cucumber, diced 1/2 onion, chopped 2-3 green chilli, chopped 20 grams crumbled feta cheese 4 tbsp pomegranate seeds 1 tbsp seed trail mix (sunflower seeds, pumpkin seeds, flax seeds, sesame seeds) Chaat masala and salt to taste 1 tsp honey 1 tsp olive oil Juice of half a lemon Method Method: Simply mix together all ingredients and THAT’S IT! Enjoy it as it is or with some ragi or multigrain crackers. ❤️

CREAMY MUSHROOM ON 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) Ingredients 1 tsp ghee 1 tbsp chopped/sliced garlic 4-5 shallots, chopped/sliced 1/2 onion, chopped/sliced 50 grams sliced mushroom 30 grams grated paneer 2 tbsp coconut milk 2 tsp nutritional yeast (can replace with grated cheese) 2 tbsp water Salt, pepper, oregano, chilli flakes to season Your favourite bread, sliced and toasted A sprinkling of seed trail mix (pumpkin seeds, sunflower seeds, sesame seeds, flax seeds) Method Method: Sauté garlic and onion in ghee. Add the mushroom and cook until water reales and evaporates. Add in coconut milk, water, nutritional yeast or cheese and seasoning. Finally add the grated paneer, and let the whole thing come to a creamy consistency. Serve hot on ghee toast, garnish with a sprinkle of seed trail mix.

REFRESHING BERRY CUCUMBER RAITHA 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 medium Cucumber, diced 1/2 small one Carrot, diced 2-3 Green chilli finely chopped small handful Fresh or dried berries (used dried cranberries and blueberries here) 2 tbsp Subza seeds 2 tsp Seed trail mix (pumpkin, sunflower, glad, sesame seeds) 75 ml Curd/Greek yoghurt 2 tbsp Thick coconut milk Salt to taste Method Method: Simply mix all ingredients together and refrigerate for 15-20 mins. Serve with your favourite mains or have it by itself!

SWEET AND CRUNCHY HIGH PROTEIN 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 broccoli, cut into florets and steamed for 3 minutes 2 carrots, diced and steamed for 30 seconds 50 grams paneer or tofu, grilled/air fried with olive oil and salt 5-6 Crushed hazelnuts/almonds 1 tbsp Dried cranberries and blueberries 1 tsp Mixed seeds – pumpkin/sunflower/flax/sesame For the salad dressing 1 tbsp white sesame seeds, toasted to a golden brown colour 1 tsp peanut butter 2 tsp mayo/spicy mayo 1/2 tsp soy sauce 1/2 tsp apple cider vinegar/ lemon juice 1 tsp honey Salt to taste 1 tbsp hot water Method Method: Blend together all ingredients of the salad dressing to make a creamy sauce. Mix all veggies, berries, nuts and paneer, drizzle with the creamy dressing, top with the seeds and ENJOY! ❤️

SWEET AND SPICY RAW PAPAYA 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 200 grams Raw papaya – sliced finely 100 grams Raw carrot (you can also add sliced green beans and raw mango) 2 tbsp Chopped coriander 2 tbsp Roasted and crushed peanuts For the dressing 2 medium Crushed garlic cloves 4-5 (according to your spice level) Crushed fresh red/green chilli Juice of 1 lime 1 tsp Fish sauce (vegetarians please skip) 1 tsp Soy sauce 1.5 tbsp Honey Salt to taste 1 tsp Creamy Peanut butter Method Method: Simply mix together all ingredients for the dressing well and pour over the veg. Garnish with peanuts and coriander.

SWEET CORN AND SPROUTS KOSAMBARI 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 bunch Mixed salad leaves – I used a few different kinds of lettuce 5-6 Cherry tomatoes, halved 50 grams Cooked edamame or chickpeas 1 whole persimmon Persimmon slices (you can use orange/pear/apple instead) 50 grams Paneer slices grilled with some ghee and salt 1 tbsp Mixed berries 6-7 Pistachio slivers 2 tsp Mixed seeds (pumpkin, sunflower, flax, sesame) 10 grams Mozzarella cheese thick slices For the dressing 2 tsp olive oil Juice of 1 lemon 1 tsp honey Salt and pepper to taste Method Method: Mix together all ingredients

HONEY CRUNCH HIGH PROTEIN 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 1 bunch Mixed salad leaves – I used a few different kinds of lettuce 5-6 Cherry tomatoes, halved 50 grams Cooked edamame or chickpeas 1 whole persimmon Persimmon slices (you can use orange/pear/apple instead) 50 grams Paneer slices grilled with some ghee and salt 1 tbsp Mixed berries 6-7 Pistachio slivers 2 tsp Mixed seeds (pumpkin, sunflower, flax, sesame) 10 grams Mozzarella cheese thick slices For the dressing 2 tsp olive oil Juice of 1 lemon 1 tsp honey Salt and pepper to taste Method Method: Mix together all ingredients

EASY CHEESY STUFFED BELL PEPPER BITES 342 Calories with 30 Grams of Protein 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 3 large Bell Peppers – halved and deseeded For the filling – 100 grams cooked chicken breast OR paneer, chopped up – I cooked mine with some salt, 1 tsp red chilli powder, 1/2 tsp olive oil and 1 tsp garlic powder 2 tsp cream cheese 2 tsp Greek yoghurt 1 tsp garlic powder 1 tsp pepper powder 1 tsp sugar or pinch of stevia Salt to taste Method Method: Mix together all ingredients for the filling. Stuff the bell peppers with equal amount of filling. Bake at 200 C for 30-35 mins. Slice and serve!

CHEESY, SPICY, SWEET KOREAN CREAM CHEESE GARLIC BREAD (NOT VERY HEALTHY :D) 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 5 Sweet buns (bought these from Iyengar bakery in Bangalore) For the filling 100 grams Cream cheese 3 tsp Sugar (yes, I used sugar, NOT stevia 😂) 2 tsp Milk powder For the topping 2 tsp Melted salted butter 1 tsp Ghee 1 tsp Garlic powder or minced garlic 1 tsp Korean chilli flakes (Gochugaru) or regular chilli flakes 1 tsp Chopped coriander Method Method: Using a sharp knife, make two cuts on the bun – like an X – but don’t cut all the way through. Mix together ingredients for the cream cheese filling. Stuff spoonfuls of this evenly inside each bun. Mix together ingredients for the buttery topping and brush over the buns. Toast the buns for 7-8 minutes at 200 C. Serve them HOT. Pull these apart, DIG IN and DON’T feel guilty about this later! 😋

EASY CHEESY STUFFED BELL PEPPER BITES 342 Calories with 30 Grams of Protein 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 3 large Bell Peppers – halved and deseeded For the filling – 100 grams cooked chicken breast OR paneer, chopped up – I cooked mine with some salt, 1 tsp red chilli powder, 1/2 tsp olive oil and 1 tsp garlic powder 2 tsp cream cheese 2 tsp Greek yoghurt 1 tsp garlic powder 1 tsp pepper powder 1 tsp sugar or pinch of stevia Salt to taste Method Method: Mix together all ingredients for the filling. Stuff the bell peppers with equal amount of filling. Bake at 200 C for 30-35 mins. Slice and serve!