Healthy Snack, Salad and Soup Recipes

HIGH PROTEIN THREE LAYER DIP 361 Calories with 18 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 For the pesto Handful of spinach Handful of fresh basil leaves 6-7 almonds 2-3 cloves of garlic 1 tsp grated cheese 35 grams paneer 1 green chilli 2 tsp olive oil Salt to taste For the beans 50 grams cooked butter beans or chickpeas 1 tsp chilli powder 1 tsp ghee 1 tsp honey 1 tsp garlic powder/ranch seasoning To serve 3 Tbsp Greek Yoghurt Sprinkling of mixed seeds (pumpkin, sunflower, flax, sesame) Drizzle of olive oil Ragi crackers Method Method: Make the pesto by blending together all ingredients. Next cook the butter beans/chickpeas with all listed ingredients (add honey at the end). Assemble by first spreading Greek Yoghurt on the plate, then the pesto and finally the beans/chickpeas. Garnish with seeds and olive oil and serve with baked ragi crackers. 😋🫠

QUINOA, PANEER AND SWEET POTATO TIKKIS 468 Calories with 20 g of protein for 12 tikkis 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 Oil/ghee for brushing pan Chilli sauce/mint chutney for serving Seed trail mix for garnish (optional) For the tikkis 150 g Cooked quinoa – I used this beautiful tri-Color quinoa from @pinkharvestfarms (use code PHFXAATHIRA for an extra discount) 75 g boiled and mashed sweet potato 50 g grated paneer 1 tsp chopped ginger 1 tsp chopped garlic 1 tbsp chopped chilli 4-5 chopped cashew nut 6-7 roughly chopped black raisins 2 -3 tbsp powdered oats 1 pinch turmeric 1-2 tsp chilli powder 1 tsp chaat masala 1/2 tsp cumin powder 1/2 tsp coriander powder Salt to taste Method Method: Mix together all ingredients for the tikkis. Add more powdered oats if necessary, and bring it together. Apply a little oil on your hands, take small balls of the mixture and form even patties. Tawa fry on a non stick pan brushed with ghee until brown and crispy on both sides. Sprinkle with a little lime juice, chaat masala, seed trail mix and serve with some chilli sauce or mint chutney. Note – I wanted to save time while cooking my quinoa and sweet potato so I cooked them together in a pressure cooker. Add washed quinoa to the pressure cooker with peeled sweet potato, cover with 300 ml water and pressure cook for 10 minutes. Quickest fix!

HIGH PROTEIN LOADED EGG SALAD SANDWICH 370 KCal with 30 g 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 (serves 2 – 370 g with 30 g of protein is for 2 people without the bread) 2 Boiled eggs 1 tsp olive oil 1 tbsp chopped garlic 1 tbsp chopped chilli 1 Cup Assorted mixed veg – 1 cup (diced carrot, bell pepper, peas, corn – any veg you like) 50 grams soaked and diced soya chunks 40gms Paneer 1 Tbsp Seasoning mix – 1 tsp onion powder, 1 tsp garlic powder, 1 tsp chilli powder, oregano and salt to taste 1 tbsp Greek yoghurt 1 tbsp Any Mayo of choice 3-4 Sprinkling Seed trail mix for garnish (optional) Method Method: Sauté garlic and chilli in olive oil, followed by all veggies, soya and paneer. Mix in seasoning, Greek yoghurt and mayo. Finally add slices of boiled egg, a sprinkling of seed trail mix. Enjoy it as it is, or mash it up and serve on some toasted Wholewheat/multigrain/sourdough bread. SO GOOD you guys! ❤️🤌🏼

GREEN PEA AND TOFU TIKKIS 314 KCal with 18 g of Protein List of Ingredients Oil/ghee for brushing pan Chilli sauce/mint chutney/ketchup/mayo for serving Chilli powder, chaat masala , lime Juice for garnish (optional) For the tikkis To blend together coarsely- 150g Cooked/ fresh/frozen green peas – I sauteed mine slightly without any oil 1tsp chopped ginger 1tsp chopped chilli 1 /2 cup blanched/sautéed spinach leaves Handful of coriander leaves A little salt Remaining ingredients to mix in – 50g grated tofu (you can also use paneer) 3 chopped cashew nut 4 chopped almonds 6-7 roughly chopped black raisins /dried berries 1tsp chopped pumpkin seeds 1 tsp arrowroot flour /cornflour 1 pinch turmeric 1 -2 tsp chilli powder 1/2 tsp cumin powder 1/2 tsp coriander powder Salt to taste Method Method: Blitz together listed ingredients coarsely and mix together with all remaining ingredients for the tikkis. Add more arrowroot flour if necessary, and bring it together. Apply a little water/oil on your hands, take small balls of the mixture and form even patties. Tawa fry on a non stick pan brushed with ghee until brown and crispy on both sides. Sprinkle with a little lime juice, chaat masala, chilli powder and serve with any sauce of your choice!

CHILLED CUCUMBER AND GRAPE GAZPACHO 181 KCal 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 (serves 1 hungry person or 2 moderately hungry people! – 410 Kcal with 51 G protein for this whole thing) Ingredients Ingredients 1 small cucumber diced (I peeled mine, it’s optional) 7-8 medium sized green grapes 1 -2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 8 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 a slice of multigrain bread (I used the last, crusty one) 150ml almond/regular milk 50ml water/veg stock 3-4 ice cubes Salt and pepper to taste 3-4 green grapes(Garnish) Method Method: Simply blend together all ingredients and serve it chilled, topped with more green grapes! 🤍