1. Chicken and capsicum salad
• ½ cup roughly shredded boiled chicken
• 1 cup mixed coloured capsicum cut into ½ inch strips
• 1 cup moong sprouts
• 1 tsp. salt
• 1 tsp. cold pressed olive oil
• 3 cloves of garlic
• ½ tsp. dry red chilli flakes
• ½ tsp. soy sauce
• 1 tsp. freshly squeezed lime juice
1. Place shredded chicken on a non-stick pan with a few drops of oil on low flame. Fry gently until browned.
2. Toss coloured capsicum and moong sprouts together in a large bowl.
3. Mix dressing ingredients together and stir well with a whisk
4. Pour over vegetables.
5. Add browned chicken and salt to salad and stir until all ingredients are combined.
2. Mango Rice
• 1 cup cooked or leftover rice
• ¼ cup finely chopped raw green mango pieces
• 1 small onion chopped
• 1 medium green chilli slit lengthwise
• 1 tsp. mustard seeds (sarson)
• ¼ tsp. turmeric powder
• ½ tsp. urad dal
• ½ tsp. gram dal
• 2 sprigs curry leaves
• 1 tbsp. cooking oil
• Salt- to taste
1. Heat a non-stick pan heat oil over medium flame. Add mustard seeds and dal’s and lower flame. Wait for mustard seeds to crackle (about 1 minute). Add curry leaves and chopped onions.
2. Stir for 5 minutes until onions are golden brown
3. Add mango pieces and turmeric powder and cook for another 7 minutes until pieces are slightly soft and semi cooked.
4. Add rice and mix well. Cover and cook for 5-6 minutes.
5. Serve hot
3. Orange, Strawberry and Kiwi fruit salad
• 1 large orange (peel and cut into bite sized pieces)
• ½ cup sliced strawberries
• 2 kiwi fruits (peeled and sliced)
• 2 tsp. freshly squeezed orange juice
• 1 tbsp. slivered almonds
• 2 tsp. chopped mint leaves (finely chopped)
1. Mix fruits together in a ceramic or plastic bowl.
2. Pour orange juice over fruits and refrigerate for 1 hour.
3. Add mint leaves and slivered almonds just before serving.
4. Roasted peppers with hummus
• 2 cups of coloured (red, green, yellow) peppers (capsicum) cut into strips
• 1 cup boiled channa (chickpeas)
• 1 tbsp. olive oil
• 1 ½ tsp. minced garlic
• 2 tbsp. sesame seed paste
• 1 tbsp. toasted sesame seeds
• 1 tsp. crushed red chilli flakes
• Salt- to taste
1. In a mixie, blend chickpeas with olive oil and minced garlic until a smooth paste is formed. This should take about 7-8 minutes
2. Add sesame seed paste along with salt and blend until you get a fine paste like consistency
3. Transfer contents of mixie into a bowl and sprinkle hummus with red chilli flakes, mix with spoon lightly
4. Sprinkle toasted sesame seeds on hummus and set aside.
5. Arrange capsicum strips and roast on a flat non-stick tawa until sides are slightly charred.
6. When slightly cooled, you can dip strips in hummus and enjoy as a healthy snack!
5. Amla chutney
• 10 medium sized Amla
• 1 green chilli (chopped)
• 5-6 cloves of garlic, chopped fine
• 1 tbsp. mixed jeera (cumin) and coriander seeds
• 1 sprig fresh curry leaves
• 2 tbsp. cooking oil
• Salt- To taste.
1. Wash amla well, deseed and cut into pieces.
2. Heat oil in a pan, add chopped garlic, cumin seeds, coriander seeds, green chilies, curry leaves and sauté for 1- 2 minutes on low flame
3. Add amla and salt, mix with other ingredients
4. Allow to cool and blend ingredients into a coarse paste (about 2 minutes)
5. This can be eaten as an accompaniment with rice or chapathis