Dietician Amit Shah

Charred Corn and Bean Salad Sweet Corn (Boiled) – ½ CupBlack Beans or Rajma – 1 CupPineapple chunks – ¼ Cup - DicedOnion – ½ - Diced FineMixed Peppers – ½ Cup – DicedOlive Oil – 1 TbspSalsa Verdure as per recipeSalt and Pepper to taste. Heat Olive oil in a heavy bottomed pan –

Drumstick Soup Drumsticks - 2 cut into long pieces sliced in half1 cup Vegetable Stock/WaterOlive Oil - 1 tspOnion - 1/4 cup chopped finelyGarlic - 2 clovesCumin Powder - 1 tspPepper powder to tasteSalt to tasteCoriander Leaves - 3 tbsp finely chopped Pressure cook the drumstickRemove the flesh from the drumsticks.Reserve the stock and flesh.Heat

Eggs in a Mug 3/4th Cup chopped fresh broccoli1 Tbsp chopped red bell pepper1 green onion (scallion), sliced2 eggs2 Tbsp fat-free milk1 Tbsp shredded cheddar cheese1 Tbsp Olive Oil – To coat the mug Salt and black pepper to taste Generously coat the inside of a medium sized mug with Olive OilAdd broccoli and 1

Evolved Lentil Wraps LENTIL FILLING1 cup green or red lentils - soaked overnight1 onion1 garlic clove1 tbsp hot paprika5 basil leaves, chopped3 tbsp parsley, choppeda few pinches of saltsome olive oil (1-2 Tbsp)SALAD½ cup arugula/Baby Spinach (chopped)½ avocado (Optional)1 small pepper (green or red)5 olivesSmall bunch corianderFew Twigs of parsley1 onion2 tomatoes1 tbsp olive oilsalt

French lentil Soup 1 tablespoon extra–virgin olive oil1/2 cup chopped onions1/2 cup chopped celery 1/2 cup chopped carrots½ Cup Chopped Potato/Sweet Potato1 garlic clove, chopped1.5 cups (or more) vegetable broth 1/2 cups lentils, rinsed, drained (Use Saboot Masoor or Whole Urad)½ Tomato Roughly chopped½ Cup Tomato Juice/PureeLemon Slices Heat oil in heavy large saucepan over

Grilled Vegetable and Tofu Wrap Marinated Tofu1/2 block of extra firm tofu/fat free paneer1 tbsp lemon juice1 tsp extra virgin olive oil½ tsp garlic powder½ tsp oreganopinch salt and pepperRemaining Ingredients½ red pepper ½ onion½ cup baby/tender spinach leaves, stems removed2 Healthy Tortillasprouts (optional)hot sauce (optional) Marinated TofuPlace tofu in the dish and sprinkle the

Mediterranean Omelette 1 egg2 egg whites1/4 cup fat-free milk1/4 teaspoon salt1 Tbsp diced jalapeno peppers or chopped green chiles2 Tbsp finely chopped sweet red pepper2 Tbsp sliced black olives1 Tbsp Coriander - Chopped1/4 medium ripe avocado, peeled and sliced In a small bowl, whisk eggs, milk and salt until blended.Place a lightly oiled 8-in. non-stick

Methi Masoor Pulao (Rice Free) ½ Cup Millet (Proso, Kodo or Little Millet)½ Cup Whole Masoor½ Cup Methi Leaves1 Cup of Fine chopped Carrot and French Beans mixed1 Onion – Fine Chopped1 Clove of Garlic – Fine Chopped5-6 pepper corns2 Cloves1 Elaichi1 Inch Cinnamon StickOil/Ghee to roastSalt to Taste Heat a Tbsp of Ghee or

Pad Thai For the sauce:2 1/2 tbsp sweet chili sauce 3 tbsp soy sauce (or tamari) 2 tbsp tamarind puree*juice, 1 lime1 tbsp coconut palm sugar (or brown sugar)1/4 cup waterFor the noodles:1 packet rice noodles2 tbsp sesame oil or peanut oil 1 medium onion, sliced2 garlic cloves, minced1 cup of veggies (broccoli, bell pepper,

Quinoa Dinner with Roasted Plantain 1/2 cup zucchini, chopped1/2 cup eggplant, chopped2 medium-sized tomatoes1 cup quinoa, cooked1/3 cup beans, Soaked and Cooked. (Rajma or Blackbeans)1/3 cup corn1 cup spinach, chopped2 cloves garlic3 -4 leaves basil1-2 Tbsp olive oil1 Tbsp chili flakes1 Plantain (Raw Banana) – Semi Cooked. In a large pan at medium-high sauté tomatoes