SELF HELP RESOURCE - Wellness / Healthy Recipes


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

Latest Comments

Demo1to1_cbl2 on 03 May 2021, 23:10 PM


kannubaby on 12 May 2019, 01:07 AM

please suggest what can be eaten at tea time in the evening. these days i amrelying on biscuits and namkeens which I know is not a healthy option