5 healthy food recipes

Healthy food recipes-

Moong Dal Sandwich—

A high-protein, easy-to-make sandwich with minimal ingredients.

Ingredients

• 1 cup moong dal (preferably sprouted)
• Salt to taste
• 1 tbsp grated garlic (or more, as per taste)
• 1 medium onion, thinly sliced
• A little water, if needed

Method

1. Soak the moong dal for 6–8 hours. If you have sprouted moong dal, that’s even better.
2. Drain the water completely.
3. Grind the moong dal into a thick batter. Add only a small amount of water if required.
4. Transfer the batter to a bowl.
5. Add salt, grated garlic, and sliced onions. Mix well.
6. Preheat your panini maker.
7. Spread the batter evenly onto the panini plates, shaping it like a sandwich or thick pancake.
8. Close the lid and cook until the exterior becomes golden brown and crispy. Let it roast until the indicator light turns green or the sandwich is fully cooked through.
9. Remove carefully and serve hot.

Serving Suggestions

• Mint chutney
• Green chutney
• Tomato ketchup
• Greek yogurt dip

Tips

• Add chopped coriander, green chilies, or grated carrots for extra flavor.
• Sprinkle a little chaat masala before serving.
• For extra crispiness, lightly grease the panini plates before cooking.

Enjoy your crispy, protein-packed moong dal sandwich!

Khagina —

Ingredients

• 3–4 eggs
• 1 onion, sliced into thin half-moons
• 2 green chilies, chopped
• 1 tsp ginger-garlic paste
• 1 tbsp oil or ghee
• Fresh coriander

For Ellipaya Karam

• 4–5 garlic cloves
• 1 tsp red chili powder
• Salt to taste

Method

1. Heat oil or ghee in a pan.

2. Sauté onions, green chilies, and ginger-garlic paste until the onions soften.

3. Crack the eggs directly into the pan. Don’t beat them beforehand.

4. Cover and cook on low heat until the eggs are set.

5. Meanwhile, crush garlic, red chili powder, and salt into a coarse paste (Ellipaya Karam).

6. Spoon the garlic-chili mixture over the cooked eggs.

7. Mix lightly or leave it on top for a stronger flavor.

8. Garnish with fresh coriander and serve hot with paratha, roti, or toast.

9. Stir Fryed Soya —

Stir-Fried Soya Chunks

A simple, high-protein recipe that’s perfect for lunch, dinner, or meal prep.

Ingredients

• 1 cup soya chunks
• 1 onion, thinly sliced
• 1 tomato, chopped
• 4–5 garlic cloves, finely diced
• 1-inch ginger, finely diced
• 1–2 green chilies, chopped
• 1 tsp mustard seeds
• 1 tsp cumin seeds (jeera)
• 1–2 tsp oil
• Salt to taste
• ½ tsp turmeric powder
• ½ tsp red chili powder
• ½ tsp coriander powder
• Fresh coriander for garnish (optional)

Method

1. Soak the soya chunks in hot water for 10–15 minutes.
2. Drain completely and squeeze out excess water.
3. Heat a grill tawa or pan and add a little oil.
4. Add mustard seeds and cumin seeds. Let them crackle.
5. Add diced garlic and ginger. Sauté for 30–60 seconds until fragrant.
6. Add the sliced onions and cook until translucent.
7. Add green chilies and chopped tomatoes.
8. Season with salt, turmeric, red chili powder, and coriander powder.
9. Cook until the tomatoes become soft and mushy.
10. Add the drained soya chunks and mix well so they are coated with the masala.
11. Cover with a lid and cook on medium-low heat for 3–4 minutes.
12. Remove the lid, stir once, and cook for another minute if needed.
13. Garnish with fresh coriander and serve hot.

Serving Suggestions

• With roti or paratha
• As a filling for wraps and sandwiches
• Alongside rice and dal
• As a high-protein snack on its own

Tip

For extra flavor, squeeze some lemon juice and sprinkle chaat masala just before serving.

Tandoori Paneer —

Easy Tandoori Paneer Stir Fry

A quick, flavorful paneer recipe inspired by tandoori flavors, made right on a tawa with simple ingredients.

Ingredients

• 200–250g paneer, cubed
• 1 onion, thinly sliced
• 1 capsicum, sliced
• 1 tomato, chopped
• 2–3 garlic cloves, finely diced
• ½ inch ginger, finely diced (use less than the soya recipe)
• 1–2 green chilies, chopped
• 1 tsp mustard seeds
• 1 tsp cumin seeds (jeera)
• 1–2 tsp oil
• Salt to taste

Spices

• ½ tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp coriander powder
• 1 tsp tandoori masala
• ½ tsp cumin powder (optional)

Method

1. Heat a tawa or pan and add a little oil.
2. Add mustard seeds and cumin seeds. Let them crackle.
3. Add the diced garlic and ginger and sauté briefly until fragrant.
4. Add the sliced onions and cook until translucent.
5. Add green chilies and capsicum. Stir-fry for 2–3 minutes.
6. Add chopped tomatoes, salt, turmeric, red chili powder, coriander powder, and tandoori masala.
7. Cook until the tomatoes become soft and mushy.
8. Add the paneer cubes and gently mix so they are coated with the masala.
9. Cover and cook on low heat for 2–3 minutes.
10. Remove the lid and stir-fry for another minute to lightly roast the paneer and capsicum.

Serving Suggestions

• With roti or paratha
• As a wrap filling
• In sandwiches
• Alongside a salad for a high-protein meal

Tip

For a more authentic tandoori flavor, sprinkle a little roasted kasuri methi and a squeeze of lemon juice before serving.

Smoothie bowl —

Mango Smoothie Bowl

A refreshing, nutrient-packed breakfast or snack that’s easy to customize with your favorite seasonal fruits.

Ingredients

• 1 ripe mango, diced (or any seasonal fruit of your choice)
• 1 cup almond milk
• A handful of nuts (almonds, cashews, walnuts, or your preferred mix)
• 1 tbsp chia seeds
• 1 tbsp flax seeds
• 1 tbsp pumpkin seeds
• 1 tbsp sunflower seeds
• A handful of crushed ice

For Topping

• Fresh fruit slices
• Chia seeds
• Pumpkin seeds
• Sunflower seeds
• Any additional nuts of your choice

Method

1. Wash and dice your fruit. Mango works particularly well, but feel free to use any seasonal fruit available.
2. Add the fruit, almond milk, nuts, chia seeds, flax seeds, pumpkin seeds, sunflower seeds, and crushed ice to a blender.
3. Blend until smooth and creamy.
4. For a smoothie bowl, keep the mixture thick by using minimal liquid.
5. If you’d prefer a drinkable smoothie or shake, add a little more almond milk, water, or ice and blend again.
6. Pour the thick smoothie into a bowl.
7. Top with fresh fruit slices, seeds, and nuts.

Tips

• Freeze the fruit beforehand for an even creamier texture.
• Add a scoop of protein powder for extra protein.
• A pinch of cinnamon or cardamom can add a nice flavor twist.
• Mix and match fruits based on the season — berries, bananas, papaya, chikoo, and peaches all work well.

And there you have it — a delicious, colorful smoothie bowl ready to enjoy! 🥭🥣✨

Upcoming article: 5 Comfort food recipes