Dietician Amit Shah

Peanut Butter Roasted Cauliflower and Carrot Bowl For the Peanut Sauce1/4 cup peanut butter1.5 tssp lime juice X1.5 tssp lime juice 1.5 tssp soy sauce X1.5 tssp soy sauce2 tsp maple or sugar 1/2 tsp vinegar 1 tsp hot sauce or sriracha 1/4 inch ginger 1 clove of garlic 1/4 cup water 1 tsp sesame

Quinoa Upma 1/2 uncooked quinoa 1 tsp oil 1/2 tsp (0.5 tsp) mustard seeds 1/2 tsp (0.5 tsp) urad dal 1 green chili chopped remove seeds to adjust spice if needed A generous pinch of asafeotida hing optional 3 curry leaves fresh or frozen 1/2 cup finely chopped red onion 1 Tbsp chopped cashews 1/2

Spanish Cauli Rice 1 cup grated or shredded cauliflower 1 large tomato divided or 1 1/4 cup chopped 1/4 cup chopped onion 1 tsp ground cumin 1 tsp chili powder 1/2 tsp smoked paprika 1/2 tbsp pickled jalapeno 1/2 tsp salt 1/4 cup red or green bell pepper chopped Coriander and lime juice for garnish

Watermelon Summer Salad 1 bowl watermelon cubes½ Yellow Bell Pepper – Charred and Cubed½ cup onions½ cup cucumber1 cup cherry tomatoes½ Cup Pomegranate juice1 tbsp mustard paste2 tbsp olive oilA pinch of jeera powderA pinch of oregano10-12 Olivesparsley, choppedMixed Lettuce Leaves (A Handful)1 tbsp Pumpkin Seeds4-5 Pistachios (Sliced)Salt & Pepper to taste Pour pomegranate juice

Tuscany Salad 1 cup Croutons (made by oven roasting protein bread)1 tomato sliced 2-3 walnuts1 zucchini cubed½ red pepper½ yellow pepper1 cup sliced mushrooms3-4 cloves of garlic4-5 black olives4-5 black capers (Optional)1 artichoke heart (Optional)1 tbsp Freshly ground pepper Salt to taste1 tbsp Extra Virgin Olive oil 1 tbsp Balsamic Vinegar1 tpsp Lemon Juice2 tbsp

Tuscan Vegetable Stew 1/2 onion - Diced1 carrot - Cubed½ zucchini Cubed½ tomato2 garlic cloves5-7 Leaves kale/spinach2 Tbsp parsley1 tablespoons olive oil1 pinch red pepper flakes3 sage leaves½ Cup Boiled Beans ( Cannelloni, Black Beans or Kidney Beans)300 Ml Water or Vegetable StockSalt and Fresh ground Pepper to Taste2 Slices Multigrain or wholegrain sourdough bread/Protein

Thai Ginger Salad cabbage 100g (use red, white or a mixture), shreddedcarrot 50g, gratedcucumber 1/2, halved lengthways, seeds removed and thinly slicedTofu – 50 Gms – Sliced and grilled/Pan Friedonion 1/2, thinly slicedcoriander a handful, chopped, plus extra to servechopped peanuts to serveDRESSINGcrunchy peanut butter 30g 1 tbsp rice vinegar 1 tbsp toasted sesame oillime

Paneer Chilli 250 grams of paneer, cut in cubes1 red bell pepper, thinly sliced1 green bell pepper, thinly sliced1/2 cup spring onions, chopped3 teaspoon garlic, finely chopped 2 teaspoons ginger, finely chopped2 green chilies, finely chopped2 tbsp corn flour1 tablespoon soy sauce1 teaspoon red chili sauce (Asian style)1 teaspoon sesame oilSalt to taste Stir in

Open Face Sandwich 2 Slices Protein Bread or Ragi Bread½ Cup Boiled Corn½ Cup Mixed Peppers – Lightly Sauteed in olive oil and Mixed Herbs½ Cup Scrambled Paneer or Tofu (Vegan Version)2-3 Basil Leaves – Finely Chopped1 Tsp Paprika/Chilli Flakes1 Tsp Freshly Ground Pepper1 Tsp Balsamic Vinegar/Soy Sauce1 Tsp Mixed Italian Herbs25 Grams Cheese -

Millet Bean Salad with Mint Yogurt Dressing ½ cup Kodo/Proso millet - Cooked1 cup cauliflower florets1 Cup Black Beans - Boiled1 large onion, chopped into chunks1-2 tbsp olive oilSalt and pepper, to tasteA large handful of mixed microgreens/Coriander and Mint Mix4 tablespoons pomegranate arilsToasted pumpkin seeds, for toppingFor the dressing:½ cup coriander½ Cup Mint leavesFew