BeFit - Health & Nutrition

 Healthy Main Course Recipes YAM ‘FISH’ CURRY Ingredients ½ kg yam, peeled, steamed, and cut into thin squares 1 tsp turmeric salt to taste ¼ cup grated fresh coconut 3 pieces of kokum few curry leaves for garnish   Masala 1 tsp methi seeds 1 cup onion, sliced 2 tbsp ginger, minced 1 tsp garlic, minced 4 to 5 Kashmiri chili 1 tsp mustard seeds 5-6 curry leaves   Method Roast these masala ingredients. Blend the roasted masala and fresh coconut together. Add the steamed yam into a vessel, add turmeric, salt, masala paste, and kokum, add enough water and let it boil. Switch off the gas. Add curry leaves as garnish and serve. Serves 2- 4

Healthy Soups   MILLET NOODLES SOUP WITH GREENS AND MISO Ingredients 4 cloves grated garlic 1 small onion chopped fine 4 cups vegetable stock 1 pack of gluten-free noodles 1 head of bok choy shredded 6-7 leaves of kale or swiss chard shredded ¼ cup spring onion greens chopped ½ cup finely diced red pepper ¼ cup tofu finely cubed (optional) 1 tbsp brown rice miso salt to taste   Method Sauté the garlic and onions to brown. Add the soup stock and boil the noodles for 3 minutes. Add the greens and boil till wilted. Add the red pepper and tofu and switch off the heat. Mix the miso in the bowl with a little warm water and add it to the soup once it has slightly cooled so as not to destroy the probiotics in miso.   Serves 2-3

  Side Salads MEDITERRANEAN EGGPLANT SALAD WITH YOGURT DRESSING Ingredients 4 cucumbers 2-3 long thin eggplant salt, red chili powder, dry mango powder as per taste Lebanese seasoning (optional) a handful of pumpkin seeds a handful of broken cashews black sesame seeds for sprinkling Yogurt Dressing ½ cup peanut rice milk curd 2 tsp crushed garlic Rock salt to taste Lemon juice to taste A few sprigs of freshly chopped mint leaves (optional) Method Slice eggplant, add salt, red chili powder, raw mango powder, and Lebanese powder, and roast evenly on an iron skillet on both sides till lightly roasted. Mix curd, garlic, salt, mint leaves, and lemon juice in a bowl. Cut cucumbers using a spiralizer or julienne peeler. In a serving bowl, place cucumber juliennes, prepared eggplant slices, pour yogurt dressing, and sprinkle pumpkin seeds and black sesame seeds.   Variation : You can grate cucumber instead of making juliennes. Serves 4 TZATZIKI This is a garlicky Greek salad that is c...

 Healthy Breakfast Recipes CHILLA OR PUDLA OR PESARATTU Ingredients 1 cup whole moong (or other lentil or bean), soaked   overnight ½ - ¼ tsp ginger chili paste salt to taste Method Grind soaked moong or other lentils to a fine paste. Add ginger chili paste and salt to taste. Make as dosa as there is no need for fermentation.   Variations Mix grated vegetables in the batter Make dhoklas with the same batter. Stuf the chillas with cooked or grated   vegetables like peas, french beans, carrots, beetroot, broccoli, potatoes, or corn.   Serves 2-3

 Dairy Alternatives for Vegan PEANUT RICE MILK CURD  Peanuts lend creaminess to the milk but have a strong flavor, which can be reduced by mixing in rice. Rice also helps to thicken the milk and curds.   Ingredients 1 cup raw peanuts soaked for 8 to 12 hours ½ cup brown rice four 4 cups water (800 ml. water) 5 – 6 chili tops / non-dairy curd starter   Method Put peanuts in a blender and blend till you get a smooth paste adding a little water at a time. Make   rice milk by mixing rice flour with water. Stir the  peanut milk and boil slowly on low heat. Once it starts to thicken, start adding the rice milk slowly while  stirring to prevent clumping. L et the milk fully boil and thicken. Cool to body temperature. Set the curd using the chili top as a starter the first time you make it by dipping them in the peanuts mixture and keeping some as a starter for the next batch. The starter can also be stored in the freezer. Note 1: If you want a thick-set curd ...

Healthy Smoothie Recipes ALMOND MILK THANDAI Ingredients  ½ cup whole almonds, soaked in water overnight  2 cups of fresh water  2-3 seedless dates  Thandai masala - ¼ tsp each of elachi, cinnamon, fennel, black  pepper  Method  After the almonds have soaked overnight, drain and discard the soaking water. In a blender, blend the soaked almonds along with the spices to form a smooth paste adding a little water if needed. Add the dates and blend again and finally add the rest of the freshwater.  Strain the mixture to remove any almond  particles that may be left (optional). Add  more water if needed to get the desired  consistency.  Once prepared, the milk should be  refrigerated. It can be kept for up to 24  hours.  Serves 4 glasses BASIC GREEN SMOOTHIE   Green smoothies are a great energizing way to start the morning on an empty stomach and incorporate the goodness of greens with the sweetness of the fruit. ...