SELF HELP RESOURCE - Wellness / Healthy Recipes

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A healthy snack between meals when you are trying to gain weight is important. These snacks are rich in protein and a myriad of other healthy ingredients!

1. Grilled Cheese Sandwich
Ingredients:
•    2 slices of multigrain bread
•    1 slice of cheese
•    2 leaves of lettuce
•    2 slices of tomato
•    2 finely sliced pieces of cucumber
•    ¼ tsp. mixed herbs
•    ¼ tsp. butter
Method:
1.    Place a non-stick tava/ grill pan with handle on low flame. When warm, lightly butter one side of the bread and place on the tava/ pan. 
2.    After a minute remove one slice of bread. On the other slice layer, the cheese and vegetables neatly. You can add mixed herbs last.
3.    Place second slice of bread over and press down firmly with a non-metallic spatula.
4.    Flip over and leave to brown for 1-2 minutes.
5.    Remove from flame.
6.    The sandwich can be eaten with mint chutney
7.    Note- instead of cheese, you can also add roasted shredded chicken or crumbled paneer


2. Trail Mix
Ingredients:
•    2 tbsp. chopped walnuts
•    2 tbsp. chopped roasted almonds
•    2 tbsp. chopped roasted cashewnuts
•    1 tbsp. shelled pistachios
•    1 tbsp. pumpkin seeds
•    1 tbsp.  sunflower seeds
•    2 tbsp. roasted flaxseeds
•    2 tbsp. roasted peanuts
•    2 tbsp. raisins
•    ¼ to ½ tsp. salt
•    ¼ tsp. cinnamon powder/ nutmeg.

Optional:
•    2 tbsp. hazelnuts/ macadamia nuts
•    1 tbsp. dried cranberries/ blueberries
•    1 tbsp. chocolate chips/ dark chocolate (more than 70% cocoa)
Method:
Mix all ingredients well and store in an airtight jar or Ziploc bag.

3. Fresh Fruit Smoothie
Ingredients:
•    200 ml curd/ yogurt/ soy milk/ almond milk
•    Fruit-5 strawberries (remove stem)/ ½ cup ripe mango cubes/ 1 banana/ ¼ cup pomegranate/ 1 small apple
•    1 tsp. honey
•    1 tsp. almond powder
•    1 tsp. crushed flaxseeds
•    1 scoop protein powder
•     1 tbsp. crushed rice- if desired

Method:
1.    Place all ingredients in the juice jar of a mixie and blend until smooth.
2.    Pour into a glass and drink immediately

4. Egg salad
Ingredients:
•    2 boiled eggs- cut into quarters
•    1 cup coloured capsicum (mix of red, green and yellow)- finely chopped
•    ¼ cup sprouts (moong/ channa/ rajma)
•    1 medium sized tomato- finely chopped
•    1 small onion- finely chopped
•    1 tsp. olive oil
•    ¼ tsp. freshly ground pepper
•    Salt- to taste
•    Garnish- 1 tbsp. chopped coriander leaves - cilantro
Method:
1.    Add all vegetables and mix well with olive oil, salt and pepper.
2.    Add quartered egg and gently combine.
3.    Garnish with coriander leaves.

5. Spiced Buttermilk
Ingredients:
•    1 cup curd
•    2 cups boiled and filtered water
•    1/2 tsp. of spices mixture - roasted cumin powder, flaxseed powder, coriander powder, black salt
•    1 tsp. finely chopped coriander leaves- to garnish
Method:
1.    Place all ingredients in mixie jar and blend well until frothy.
2.    Pour into glasses and garnish with chopped coriander leaves.
3.    Serve immediately.

6. Energy boosting Pancakes
Ingredients:
•    1 cup whole wheat/ multigrain flour
•    2 whole eggs/ 3 egg whites
•    1 scoop protein powder
•    ¼ tsp. baking soda
•    ¼ cup powdered oats
•    ¼ tsp. ground cinnamon powder
•    ¼ cup freshly ground coconut/ powdered desiccated coconut
•    ¼ cup powdered brown sugar
•    ½ cup milk
•    Optional- 1 mashed banana/ ¼ cup apple puree
Method:
1.    Blend all ingredients in a large bowl using a wooden spatula. You can also add them into a large mixie jar and blend until mixture becomes homogeneous.
2.    Heat a non – stick tava over medium heat. When hot, lower flame and using a ladle, scoop out batter onto hot pan.
3.    Cover and cook evenly on each side for about 45 seconds to a 1 minute until both sides are well browned.
4.    Remove from flame and serve hot.

7. Healthy Hummus and vegetable sticks
Ingredients:
For Hummus
•    200g boiled and cooled channa/ chole/ chickpeas
•    1-2 tbsp. lemon juice
•    1-2 tbsp. olive oil
•    4 pods of garlic
•    ¼ tsp. cumin powder
•    ½ tsp. red chilli powder
•    Salt- to taste
Vegetable sticks:
Strips of carrot, cucumber, beetroot, celery, coloured capsicum
Method:
1.    In a mixie, blend together channa, lemon juice, olive oil, garlic and salt until smooth.
2.    Add cumin and red chilli powder and blend again for 30 seconds.
3.    Place into a small serving bowl and use as a dip for vegetable sticks.

8. Banana and Peanut Butter Sandwich
Ingredients:
•    2 slices of whole wheat/ multigrain bread
•    1 large banana, cut into small slices
•    1 tsp. chunky home-made peanut butter
Method:
1.    Smear peanut butter over one slice of bread evenly.
2.    Arrange banana slices over the same slice and cover with the other slice of bread.
If you prefer an open sandwich, use a single slice of bread

9. Omelette
Ingredients:
•    3 egg whites/ 2 whole eggs
•    1 small tomato- finely chopped
•    1 small onion- finely chopped
•    ¼ cup mixed vegetables- zucchini/ mushrooms/ coloured capsicum/ grated carrot/ spinach
•    ¼ cup grated cheese
•    ¼ tsp. olive oil
•    ¼ tsp. pepper powder
•    Salt- to taste
Method:
1.    In a mixing bowl, whip egg whites with a fork until frothy. Add all other ingredients except olive oil and cheese and mix well.
2.    Heat a non-stick tava over low flame and add olive oil, when hot, pour egg mixture into pan.
3.    After 7 to 10 minutes, sprinkle cheese over omelette and flip over. Cook until browned for 3-4 minutes.
4.    Remove from flame and serve hot.

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